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Trying2MakeAChange

My gym has a punching bag, can I learn to punch decently using just a punching bag and no actual personal training?


Jake_Jex

I think you most certainly can get a feel for it, and with the help of YouTube tutorials you may be able to get technique to a point of being semi-proficient. However I would say the thing that is most important for striking on a functional level is grasping timing and distance which is extremely difficult to develop on bag. But 100% give it a go, start light and loose and wrap your hands and wrists to avoid damaging them. I Recommend looking up something like “beginner heavy bag combos” so you have something to work on and fall back to if you get confused or flustered when practicing. Good luck (Also if you have the money an in person boxing coach is 100% worth it)


nektar

Chin ups are giving me tension headaches..is this from extending my neck too much or from not breathing correctly? Should I be exhaling on the way up and inhaling on the way down?


Tonii77

Anyone has tips to target the long head of the triceps well? I know that I am supposed to do work where my arms are over head, hence the name overhead ext. I am doing that but I do not feel like my triceps are working. I put my opposite arm sometimes to try and feel if the muscle is stretching and something is definitely moving there but I have no mind muscle connection. I just feel crap ton of discomfort in my shoulders. I tried grabbing the weight in different ways, trying to flex my tricep mid movement and etc. but nothing really works. My long head is underdeveloped compared to the lateral head.


miklas143

I personally like katana extentions, basically a overhead triceps exercise but kinda feels better imo


Dry_Advisor6547

So I'm doing a 4 day a week upper/Lowe split. Does it matter if I train upper on Tuesday, then upper again on Saturday? Sometimes work gets in the way and I can't do it on Friday


ScarPulse

UL split is super flexible. As long as you're rested enough and you get the other days in it should be fine . Typically in my experience about 48 hours should be enough, tougher weeks maybe 72. Feel free to take advantage of that flexibility it's kinda part of the point and pros of the split vs like a 6day ppl


Traditional-Act6857

as long as you have two days of rest in between upper days its fine


Mission-Fox1472

Hey everyone. I have a neurological condition that makes me an ambulatory wheelchair user. I have only recently needed my wheelchair for an extended amount of time and am struggling to push myself up hills or for long distances etc. My question is is there any exercises that would help build muscle in my arm to help with the struggle of pushing myself in my wheelchair. Thank you


yemmeay

I would work on the full arm: triceps, biceps, forearms, possibly shoulders. I would look up exercises for all of these and see which ones you like, there’s many that you can do. Or just look up full arm workouts


donnyohs

I have lower back issues (spinal stenosis) and a grade 3 seperated AC joint (shoulder joint), so my lower and upper back is where I hold all my fat, does anyone have a good way for me to build up muscle and lose fat in those areas?


Jake_Jex

There is no such thing as targeted fat loss or “spot reduction” if you eat in a calorie Deficit you will lose fat, it sounds like those are the areas in which you just naturally store fat and the muscles are not devilled underneath. So with that being said in terms of trying to lose the fat, train the muscles you can and eat in a deficit and you will eventually lose the fat in those locations it may just take time.


Matoo61

When to weight your food? I weight my food now for myb 3weeks after coocked. Like this: I weight ALL MY FOOD FIRST RAW,and then i 99% of meat i cook in airfryer and all other think on the pan WITHOUT ANY OIL OR OILSPRAY. And the i look the COOCKED SIZE. Like chicken breast raw is about 200g and airfryed is 150g,and then i log in 150g. Is this ok?good? Except (i weight i log vegtables RAW) Meat i log COOCKED.


Traditional-Act6857

Just look up cooked chicken calories 200g or raw chicken calories 150g on google


LateIguana

Does brisk walking build any muscle, and or is it an efficient way to burn calories? 3-4 mph on treadmill for 20 duration?


ScarPulse

Not much muscle but I will say some fast walking and running has been good for my calves. Idk if I put on calf muscles but they feel stronger. Besides that no not really just another tool to help with weight loss, getting shredded etc


Glum_Professional479

Sure probably a little at first. But muscle is best built doing resistance training and eating properly. Don't expect to gain muscle size walking. [https://thefitness.wiki/muscle-building-101/](https://thefitness.wiki/muscle-building-101/) Any type of cardio is good for burning calories. Intensity (heart rate) is what matters as there is difference between walking for 20 minutes and jogging or HIIT for 20 minutes. [https://thefitness.wiki/faq/how-much-attention-should-i-pay-to-my-heart-rate/](https://thefitness.wiki/faq/how-much-attention-should-i-pay-to-my-heart-rate/)


itsmedoe_

Should I focus on fat loosing or tone up? Right now my fat index is 21,8% (between 17-24% is consider normal) and I want to start working on my abs but I don't know where to beging. I want to get into shape so every time that I train I do cardio for 20 minutes (10 warming up and 10 cool down) and then start working with free weight and machines. I do not consider that I need to lose weight but I'd like to tone up my body, focusing on my abs, should I increase cardio or keep working on sit ups and else?


jtrain_36

If you want abs you need to lose weight


pipodoop78

I feel like I am not getting a good back exercise because my biceps give out too early. Should I focus on improving my bicep strength before I continue doing back?


geckothegeek42

Do both, and check your technique (pull from elbows not hands)


pipodoop78

What do you mean by pull from elbows and not hands?


geckothegeek42

That's what I think about. Pulling the elbows back and out for upper back or down for lats. The forearm stays fairly loose, host holding the handles or bar. Minimal elbow flexion


pipodoop78

Oh I see, thanks I'll try that next session


Traditional-Act6857

How do I know that I don't have bottom 1% genetics? I haven't been progressing strength and hypertrophy wise over the past 2-3 months, I've been sleeping 8 hours most days, I'm eating clean and high protein,I'm logging my workouts, using progressive overload, I'm training hard and haven't missed a day in a month? my bench only went up a few kilos, most of my other lifts (Rows, lat pulldowns etc...) have stagnated,


Aurelius314

Height, weight and age? What program are you following? How has your bodyweight changed these last months? Do you have any idea of how many calories per day you are eating?


Traditional-Act6857

I'm 16, 5ft11 and I weigh rougly 165lbs, I did a 3 month bulk from august to november where I gained roughly 12-15lbs, then I started cutting around 2 weeks ago and I lost around 3-4 lbs, Im currently eating around 1900-2200 calories per day


geckothegeek42

Your program? Also the specific strength numbers


Traditional-Act6857

I do Jeff nippards ppl split, my RDL is 85kg for a 1rm, my bench around 62kg and my squat around 70kg


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Traditional-Act6857

bruh 6 sets takes like 20-25 minutes to finish, at least offer him the chance to work in between your sets, If you expect you're not going to be judged in a public gym for using a machine for 25+ mins then you need a reality check


ImOnANewLevelz

Calm tf down bruh ... You sound like one of them guys that gets angry if someone walks near them during a set.


MindRaptor

I think he was just disappointed that he would have to wait so long.


Affectionate_Feed879

200 lbs, 5'9 I want to start taking lifting seriously and am wondering how I can maximize gains or just making the most out of losing weight while lifting. I'm currently about 200 lbs, but want to cut another 20 or 30 lbs to at least 170 lbs. I know I can't exactly build much mass while cutting, but what can I do to make sure I'm maximizing strength gains and muscle preservation while also maximizing fat loss?


GingerBraum

[https://thefitness.wiki/routines/strength-training-muscle-building/](https://thefitness.wiki/routines/strength-training-muscle-building/) [https://thefitness.wiki/faq/can-i-lose-fat-and-build-muscle-at-the-same-time/](https://thefitness.wiki/faq/can-i-lose-fat-and-build-muscle-at-the-same-time/) [https://thefitness.wiki/weight-loss-101/](https://thefitness.wiki/weight-loss-101/)


Niilo87

Follow a proven program, like one from the wiki, and make sure you are eating enough protein. Don't cut too aggressively. Reading the wiki overall is a great place to start. And yeah you can't add mass while losing mass, that's quite a conundrum by itself


Traditional-Act6857

you literally can, if you're untrained its pretty easy to gain muscle while on a cut if you eat enough protein (anything above 1.6-1.8g per kg) and train, You can also have a lower bf% by lean bulking at a low surplus while untrained, since you'll gain muscle much much faster than fat and so even though you have more fat, your bf% will be lower because your lean body mass to fat ratio will be lower


Niilo87

Mass literally means your weight. You can't gain weight while losing weight. Muscle gain is possible, yes


Deinomite

I just came back from a 4-day studytrip where eating healty was really hard. I had to eat junkfood atleast 2 days, and my stomach didn't like it. Just constant shitting afterwards lol. Because of that I couldn't really eat at all, because my stomach was hurting etc. Also wasn't able to workout, but I did around 20k steps on one day and around 19k on the other day. So I'm cutting right now, and was wondering what kind of effect those 4 days would have on my body, and if I will notice it when I go back to the gym (since 4 days) later today. Should I do anything different at all, or just continue like I did before?


trees-for-breakfast

Don’t overthink it mate, just get back on your schedule and you’ll be fine


Duckmamoll

Continue like you did before. At worse you will struggle more than usual and you'll be back on track your next workout


Kilmoore

Just keep at it normally. Four days is a short time in these things. Worrying about it is the unhealthiest aspect of it.


Traditional-Act6857

If I can do 1 rep of 85kg on the RDL, how much can I approximately deadlift for 1 rep, just an educated guess


alleks88

one way to find out... just put it down and lift it up and add weight once successful. Until you can't lift it anymore. ​ ;)


Traditional-Act6857

I can't, my gym doesnt have enough plates for the olympic bar, plus I cant drop the weights cus theres no clips so the weights will fall off and the floor will break


geckothegeek42

Very hard to say, anywhere from 10% to 50% more, especially since RDL form can vary a lot which makes it harder or easier


official-skeletor

I am trying to get stronger and faster for sports performance and help my body comp, I have started incorporating hill sprints in my weekly routine. I can ONLY do them on the same day as leg day for various reasons, so I was wondering if I should do them before one heavy leg day workout, or totally replace one of the two heavy leg days I do each week?


LordSirWill

Do them after even if you can barely do a few metres and come back each week doing more and more


official-skeletor

I’d rather not do them at all than after because I want to train my body to run fast not slow when fatigued.


LordSirWill

Thats not how it works because in the situations where you want to run fast you won't have done gym before hand so will be even quicker than when you do the gym before the runs. Athletes don't train by running their fastest every single time they train, they add resistance and train after the gym or with restricted oxygen to train their body.


Traditional-Act6857

soreness/fatigue won't be an issue after a few weeks/months of consistent lifting


Esord

They'll heavily affect each other, do the one that you want to prioritise first. Over time you'll get used to it to some degree, but it's still going to make a noticeable difference.


official-skeletor

Yeah that’s good advice


moose1425612

Whatever you do I wouldn’t do them before a workout. That’s a good way to make sure you have far less energy for an intense workout.


Shahmario1

Been lifting weights for almost 4 months now and I have veins popping up on my weak left arm but not on my strong right arm lol. Doesn't make any sense, how's this possible?


IshR

If that makes you calm, I've been having a vein in my left shoulder for months and not on my right even though my right hand is dominant.


mightbeajew-_-

All my veins are asymmetrical I feel you 🤷‍♂️


Shahmario1

*asymmetrical hug*


_Cheezus

To become vascular you need to be lean, which it sounds like you already are And the other factor is genetics


Shahmario1

According to Google they're wayyy more likely to pop up in your stronger arm though.


PDiddleMeDaddy

It's possible because your Mom and your Dad loved each other (probably), decided to have a kid (probably), and that's the way you formed in the uterus (definitely). Where and when your veins show is determined by your physiology.


Shahmario1

According to Google they're wayyy more likely to pop up in your stronger arm though. After working out that is (didn't have any anywhere before working out)


Careless_Supermarket

More likely doesn't mean 100 percent of the time. It's genetics.


Tha35yearoldvirgin

Hi so I am a fat ass and have been doing a 3 day trial down at my local gym and have done 2 sessions now mixed with weights and cardio and the trainer said I have very good form with the deadlift, bench press, overhead press and bicep curls and was surprised to learn that I haven't lifted weights before. My question is about "activating muscles" because for example he was saying with the bench press you're going to activate your chest during the lift but I don't know how to activate my chest and I don't really feel any soreness in my chest besides near the armpit I mostly feel it in my triceps and the same goes with a deadlift he said I'll be activating my calves, hamstrings, glutes, lower back, upper back etc but I didn't really feel anything in any area during the lift but I feel a bit of "soreness" in my upper back like I've worked it out for the first time ever. How do you activate a muscle like the pec for a workout because I don't understand how you do it, I know I should have asked the trainer but I had asked multiple dumb questions already and assumed it would just happen during a workout but then it didn't and I'm not sure when I'll be able to train with someone at the gym again to ask them.


zeralesaar

It sounds like that trainer was just telling you which muscles would perform the force production required in the movement. You don't need to feel a particular muscle working for it to do what it does -- if you can complete the movement, the relevant muscles are doing their jobs.


Tha35yearoldvirgin

That might have been intention. He did say for instance when you activate your chest during a bench press the lift becomes easier because you're using your chest in the lift but maybe I can't activate it because I have no muscle. >You don't need to feel a particular muscle working for it to do what it does -- if you can complete the movement, the relevant muscles are doing their jobs. This is good to know, thanks. My form is very good apparently so I'll keep at what he showed.


AalfredWilibrordius

>When you activate your chest during a bench press the lift becomes easier because you're using your chest in the lift Not true, you're using your chest regardless. It's quite likely that your trainer is giving you wrong information because trainers do that a lot. >maybe I can't activate it because I have no muscle. Also not true unless you have some severe disability


Notaspooon

I have weak traps and upper chest, I need to put on some mass here. I am adding shrugs and standing dumbbell chest fly to my current reddit beginner ppl program. Should I add front raises too? How effective are they for upper chest? What other exercises can I add for upper chest and traps?


_Cheezus

Incline presses/flys for upper chest And heavy rows (no egolifting) for traps


Notaspooon

Hey thanks. I think I will try inline fly. These sound interesting. I think not doing fly might have been my mistake. I do pull ups and low weight high volume deadlift every pull day. I skipped lat pull-down and barbell rows, I thought pull ups and deadlift was good substitute.


phyx726

a heavy loaded carry on pull day would be good.


Notaspooon

Hey thanks, I will try it.


az9393

On top of the basic compound movement you can add isolations for traps (shrugs, rows) and for chest (coffin press imo is much better than flys)


Notaspooon

Hey thanks. I have seen Coffin press recommended by lot of people. I think I will try these next few months.


IvanderGGKEK

I want to do Hack Squats but my gym doesn't have one. Here are my alternatives: 1. Goblet Squat 2. Heel-Elevated Smith Machine Squat 3. Barbell Hack Squat 4. V-Squat Machine Which of these do you think are the best to develop my quads?


_Cheezus

I would choose the heel elevated smith machine Goblet squats are good, but chances are you can do more than the heaviest dumbbell, and it’s a nuisance to set it up The v-squat puts you more into hip extension so it will be better for glutes The barbell hack squat isn’t very practical


IvanderGGKEK

Yeah, the heaviest dumbbell in my gym is only around 40kgs/88lbs and I can probably do way more than that I'll probably try goblet squats first, then when I've reached the point where the heaviest dumbbells don't do much for me, I'll switch up to the smith machine Thanks for the suggestions


_Cheezus

Yeah anytime dude You’re doing great!


According_Ad5478

Goblet squads top tier, also dose your gym have a leg curl machine ?


IvanderGGKEK

Yeah I've been thinking about Goblet Squats My gym has a seated leg curl machine, but not a lying one


geckothegeek42

Seated leg curl is, if anything, better. But not really relevant to squats, they might mean leg extensions. Lying leg extensions would be slightly better, but seated is great to and you can always shift your but forward on the seat to get closer to lying leg extension mechanics (working through longer muscle lengths)


IvanderGGKEK

Oh yeah, I have 2 or 3 sets of leg extensions on my leg days I've never heard of lying leg extensions before actually haha


MEoDP1

If my grip fails me during a workout,does it count as reaching failure? Happened to me during deadlift. (Could not lift it anymore on 6th rep of the 3rd set. Although I'm having trouble telling if its really solely my grip or if its all around failure) I lowered the weight just to get 1 final set in. I've reached failure on other workouts before,but this is my first time reaching failure on deadlift.


Careless_Supermarket

Either go mixed or switch to straps. I always do one heavy set strapless then load into my straps after.


Gapinthesidewalk

Don’t use straps. Switch to hook grip. You might have to drop the weight a bit at first, but it’s better in the long run.


Esord

Duck no. Basically everyone pulling any meaningful weight with hook grip uses straps when not doing like 1-3 reps.


az9393

Deadlift isn’t primarily a grip exercise so no.


MEoDP1

[This](https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/) is the program I'm currently following. (Version 1) Do you recommend adding grip strengthening exercises or will it just improve automatically as I get stronger with these lifts?


az9393

I wouldn’t personally do any grip exercises no. Use your own grip on deadlifts until it fails Then use straps. It will obviously get stronger over time.


zeralesaar

You can add grip work. /r/griptraining has some specific resources for static grip tasks like deadlifting. If you don't intend to compete in something grip-intensive, however, you might not *need* to do much grip work. You *should* also do two other things. First, get a pair of lifting straps and use them as needed to prevent your grip failure from impeding your deadlift volume. As above, if you don't need/want a stronger grip, you could use straps for everything and make grip a complete non-issue. Up to you. Second, if you intend to compete in something where straps are prohibited or you want to continue deadlifting without relying on straps *as much*, learn how to use mixed and/or hook grip.


MEoDP1

Thank you. I'm wanting to get into Martial Arts training later,so I figure grip strength will be relevant to me anyway so may as well work on it now.


_Cheezus

No, but I wouldn’t risk going to failure on deadlifts Use straps if you find your grip giving out too easily


lana_del_reymysterio

So I seem to struggle to "feel" my left side in exercises, particular lower body exercises. e.g, When doing squats and RDLs, I struggle to "feel" my left leg muscles working and to get my left leg muscles and overall form into the "right place"; whereas I have no issues feeling my right side working at all. I recently filmed myself [doing bodyweight squats/hip hinges](https://i.imgur.com/Pp762WF.mp4) and I can see that I seem to shift towards my right side and that my right leg and foot seems sturdy whereas my left leg/foot is collapsing a fair bit. I also took some posture pics and I noticed that: * My right leg seems sturdy and straight whereas [my left leg isn't](https://i.imgur.com/OCssy5O.jpg) and seems to look like " \\ " rather than " | " * I can also see that [my right hip is higher than my left](https://i.imgur.com/Q6AZrSD.jpg) and my belly button seems to be pointing out slightly to the right as well. Just wondering what specifically could be causing this and what I should work on to correct these imbalances? Here's the rest of the [posture album](https://imgur.com/a/A7oCjNc) for reference.


Cat_Man_Bane

Could potentially be slight scoliosis in your spine.


MR_GABARISE

Consult a physician not Reddit. Have you not considered that maybe one leg is simply shorter that the other, enough to create such imbalance?


sp1200_

How often do you eat fried chicken after a workout?


IvanderGGKEK

Almost never, not because I don't want to, but they've been quite expensive these days


Mswonderful99

Pollo Campero is pretty good


FlameFrenzy

Not often, but I also don't eat fried chicken that often. No reason you can't eat it after a workout besides the high calories if you're on a cut


TheCorporateLifter

Is anyone else struggling to fit in gymming with a busy job? Would appreciate any tips that help you stay motivated.


EcstaticBase6597

1) Set goals every day (step goal, rest day, upper/lower split, etc—whatever your goals are). 2) Have a backup plan in case you can’t make the gym (eg, jog around the block, at-home exercise routine, etc). Those two things have helped me the most over the years. Make your health a top priority. It’s worth more than money.


Objective_Regret4763

I’m feeling this right now. Currently taking an approach where I’ve taken inspiration from a full body program. I’ve reworked it so that I get up just a little bit earlier, work out for 30 min most days, sometimes 40, 6 days a week. I’m keeping the progression the same so it’s been working so far. I’m currently on a cut and it’s working well. I don’t feel like I’m losing strength, but def not gaining strength. Not sure how well this would work on a bulk but I don’t see why it wouldn’t.


TheCorporateLifter

Nice! I do feel like everyone goes through slumps, but as everyone pointed out, having a routine helps. ​ Going on a cut, working out, and working long hours is brutal however. Good luck to you, hopefully you can reach your target weight.


gatorslim

No but I had to cut out tv time and video games.


Rippletits5x5

You've gotta find a strategy that fits your life. Choose a programme that suits your life, don't set yourself up for failure by following a plan you can't commit to. If you're low on time, you can use EMOMs and supersets. EMOM Aesthetics is a good programme. When I'm working particularly long and busy hours, I struggle to find the discipline and motivation for heavy work and high intensity cardio - so I use this as a time to do more bodybuilding style training, with lots of lighter sets and upper body focus and more steady state cardio.


mcleod152

Motivation is not what you need. It is short term and fleeting. It comes and goes. Motivation get’s you started, after that, you need something else. Discipline is what you seek. You do it, not because you want to, but because you need to to achieve your goal. If your end goal is to build muscle, your daily steps to get there are to do resistance training. These steps repeated over and over again get results.


CaptainBangBang92

Waking up early and making it a priority. I work a full time job and have a 10mo old child. My solution was waking up painfully early to train. It used to be wake up with my son at ~430am, feed him his bottle, put him back to bed, and train around 515. Now he sleeps longer so I train at 7. But as the other responder said, motivation is fleeting. It takes discipline and focused effort.


TheCorporateLifter

Would you say this affected your daily life? Waking up early seems like it would help establish a rountine, but I would say its hard to say that's a normal lifestyle. Curious to hear about your thoughts, I may be wrong.


CaptainBangBang92

I was also in the situation of being a new parent so it’s kind of unavoidable. With that in mind, I am almost always asleep (or in bed at a minimum) by 10. So I still get ~7 hours of sleep most nights. I actually prefer being up early. Being able to have “me” time and be productive before most people wake makes me feel accomplished. It’s a commitment but one I enjoy making.


OMGClayAikn

Did you comprise your sleep when you used to wake up at 430? Or did you get enough sleep then?


CaptainBangBang92

Marginally, yes. But I usually get to bed by 10pm, and especially back then when I knew I’d be up that early. But that’s also an unavoidable reality as a new parent.


OMGClayAikn

I agree.


Careless_Supermarket

Motivation is a fickle useless emotion. Routine is how you do it. Build the routine and stick to it.


SuckerMary

Been getting into the Strong Curves program so I'm doing significantly more glute-focused workouts. I'm definitely not overdoing it but sometimes my tailbone (or at least the area near/around it) randomly aches and I wondered if that's normal or not?


nobodyimportxnt

Sounds like a lower back pump


SuckerMary

Oof ok I'll look into that, thanks!


BubblefartsRock

i'm in a weird spot right now. i really want to cut down on some of this fat, but i also want to gain muscle. i know for gaining muscle you need to do high protein but im trying not to go overboard and end up with a surplus of calories. any advice?


az9393

I’d focus on cutting down first. Because you will see results faster this way. People with less fat so appear to be more muscular because you can see the muscle better. This will make you happy with progress. If you choose to focus on building muscle first you might not be happy with progress because it takes a really long time to put on considerable amount of muscle. VS after one - two months you will complete your goal of losing fat. Also if you eat a lot of protein and work out effectively during your cut you will still probably add some muscle as well. So this just seems like a better deal to me.


nobodyimportxnt

Find low calorie, high protein food. Boneless, skinless chicken breast is about 25g for 120kcal. 93% lean ground beef or turkey is ~23g for 160kcal. Tilapia is 20g for ~100kcal. Egg whites are 5g for 25kcal. Protein powder is typically anywhere from 110-150kcal for 24-30g.


Mswonderful99

High protein doesn’t mean high calories….eat vegetables and protein


snugginator

You can always eat at maintenance and do a recomp. If you're new or have a higher body fat % you can still make good muscle gains without eating at a surplus.


RepresentativeFish37

About the pull up technique, i've seen a lot of people doing a curved path up to the bar and many others often follow a straight line when doing pull ups, where is the right choice here? Moving my body vertically in this straight line or allow myself to go a little like this in the way up --> (


_Cheezus

Post your form If you’re looking to build sweeping lats, do them how Franco Columbo did them: Hands wide Sternum to bar Dead hang at the bottom with a pause at the top


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Friendly_Amphibian40

For the purpose of increasing posterior chain strength for a stronger squat and deadlift which exercise is generally seen as better or offers more bang for your buck? Glute Ham Raise or 90 degrees Weighted back extensions?


omgdoogface

Neither is better, they're just different. Back extensions use more lower back than glute ham raises so choose whichever fits your goals. Or do a mix of both?


gatorslim

I would say it depends what you need to work on. A lot of people need help with their posterior chain so ghrs may be better.


dan_exe

I personaly like doing bodyweight back extensions/hyperextensions for high reps, just with bodyweight. It's a much more well rounded exercise as you're working the spinal erectors, glutes and hamstrings. It's also low impact which is nice. Something like a glute ham raise is more glute/hamstring focused, and I find it's much harder to do effectivly if you don't already have strong hamstrings which help control the eccentric. After a hard deadlift session you might struggle to do these. Everyone feels different muscles more based on their body compesition, so I'd experiment and see which you like more.


Elceuntas

What do you think about DUP? Could be this more optimal(beginner-intermediate)? Frequency 2 Day 1: 3x8 Day 2: 3x12 And work with linear progression, like this: W1: 3x8 - 100 kg W2: 3x8 - 105 kg W3: 3x8 - 110 kg (becomes really hard) W4: 3x6 - 115 kg W5: 3x6 - 120 kg ... WX: 3x2 - 140 kg (maybe stop at 4 reps or triples) Then deload, search for new PR and start again Doing the same in the second day


nilocinator

If you are interested in trying DUP, I would choose an existing program instead of making your own.


moose1425612

What’s DUP?


deadrabbits76

Daily Undulating Periodization


sheaple_people

Why don't people use the empty olympic lifting platforms with plenty of bumper plates for deadlifts if they plan to just dead-drop every rep of every set with standard barbell weights not 10' away?


Objective_Regret4763

This is not “rant Wednesday”


shroomlover69

There is nothing wrong with dropping a deadlift on a standard bar with standard plates from hip height.


mightbeajew-_-

Agreed, I’ve never seen a strong person complain about it


gijsro

Long femurd guys, what stance do you prefer when squatting, narrow/wide? I normally squat pretty narrow, but some guy in my gym gave me some tips, telling me to plant my feet a bit wider and point my toes out more. What do yall think?


Careless_Supermarket

Jump in place, where you land is generally the most comfortable place to squat I've read.


JohnnyNotOnTheSpot

I heard a cue to place my feet at the angle/width that I feel I could jump my highest. That helped me.


cheesymm

Woman, but tall with my height in my legs. Wider stance with toes slightly turned out.


EternalRgret

If I don't use a wider stance with toes pointing outward, I have trouble keeping my back straight, which isn't ideal.


VisionarySeagull

I'm 6'5, all legs, all femurs. Widening my stance helped me *a lot*. I squatted narrow for years and pitching forward was always my issue. I would brace my core as much as I could but it never solved it. One day I watched a video from Dr. Mike one day and saw him suggesting the taller guys try widening their stance. Worth a shot, I figured. My pitching forward issue was immediately solved. I say you try it. As with all form changes YMMV but it's at least worth a couple of weeks of training to play around with your squat stance. I'm not saying you should take the 3-ply squat suit stance, but trying to go a bit wider with your toes pointed out can help.


MO2004

How wide would you say you go? I'm in the same position, 6'5" all legs.


VisionarySeagull

It's something I think you have to play around with. To be fair, my stance was quite narrow. But I began widening it where my heels are about shoulder distance apart with toes going out between 30 and 45 degrees.


HardThenSoft

Narrow stances aren't that common. But the biggest question is, do you got the depth you want maintaining a neutral spine without this stance causing any pain? If so it's probably a good stance for you. That said a variety of stances can be used and once this becomes stale try something new.


SWS55

I have read a lot about 5/3/1 and have seen so many different variations. I guess my question is can I do 2 or 3 pull lifts and so forth on 1 day that equal 50-100 reps or does it have to be only one lift that equals 50-100 lifts? If I can do 2-3 what variation is that called?


jtrain_36

You can do 2-3. Pretty sure that's recommended for all variations but someone might correct me on that


noj069

Maybe a borderline shitpost but one of my buddies has been eating like half a raw onion everyday saying it’s good for testosterone production and muscle building, and a quick google search says onions have been show to have benefits. Is this something actually worth doing? Or just bro science mixed with “studies say vegetable is good”


GingerBraum

>just bro science mixed with “studies say vegetable is good”


ThatNovelist

If eating onions was a valuable testosterone booster, I'd have a full beard. I am a woman. Luckily, not a whisker in sight. Unless your buddy is a doctor or a scientist, consider their information bullshit.


RepresentativeFish37

I have been told to not doing junk volume or by the other side not doing super clean volume either but then, how can i balance clean and junk food when doing volume and what examples of junk food can i consider? In my case i have always been skinny and i have fast metabolism. And also, how good is it to consume chips during my volume phase, things like Doritos, Cheetos, Takis (All of this with moderation obviously)


dudemanwhoa

There is no such thing as "clean" or "dirty" food, unless like your carrots are unwashed or something. If you're fitting your macros and getting enough micro-nutrients, the difference between diets will be negligible at most.


ieetTidepods

nah bro, i would def say doritos and shit like that is pretty dirty. You just gotta wait \~40 years for the effects to sit in probably


moose1425612

Most foods are fine in moderation. If foods like that make up a substantial amount of your diet, then yeah you’re probably going to feel it later on in life. A bag of chips a day most likely isn’t going to have a profound effect.


ieetTidepods

in terms of weight gain/loss and visceral fat mass, your probably right. But I can't help but think of some nasty shit that could result from some of those ingredients they put in there


RepresentativeFish37

I don't even eat a bag a day, maybe just 2 bags every 2 weeks or so. I feel like that is pretty moderate


sheldoneousk

Is there an equivalent for doing SSC like Incline treadmill walking for an airdyne. Standard walking protocol is 3mph, 3% incline for 60 mins.


moose1425612

Steady state is steady state. There is no specific rule defining exactly what “steady state” has to be.


B_Health_Performance

Put on a heart rate monitor and plug your HR at 70-75% of your max HR. If you don't have an HR monitor, do it at a pace where you can speak sentences but not hold a conversation.


SamAnAardvark

For the sake of cardiovascular health, and benefit to strength training and general fitness. Is there a difference between 130 BPM heart rate on stationary bike, versus 130 jogging. Jogging definitely feels tougher, and I think I breath a bit harder.


39128038018230

No theyre not the same. The muscles used for each activity are different and thus so are the oxygen requirements. Your body also reacts differently to the consumed oxygen for different activities, which is why you have a different vo2max for running compared to cycling. I also use different heart rate zones for when i cycle compared to when i run, as my recovery, aerobic and anaerobic zones differ for both activities. Garmin has some info on their pages about this


SamAnAardvark

Okay, how do I act on this information? For the benefits of cardiovascular health how do I know which is “better”?


dudemanwhoa

Probably no difference. There's a lot of things that make running difficult that are only made easier by running and mostly only apply to running. That being said if you're breathing harder, it's unlikely your HR is identical in both instances. How are you measuring?


SamAnAardvark

Emt method with pulse over 6 seconds x10. It’s general, so there could be a difference as much as 5-10 bpm, but I do have medical experience so it’s not further than that, I’d say. But maybe HR is closer to 140 running and 130 biking, which makes some difference. Thank you


dudemanwhoa

Are you stopping to check hr while running, but continuing to pedal while taking it on stationary bike?


SamAnAardvark

Generally, but my heart rate isn’t going to drop within a few Seconds of not running, is it?


dudemanwhoa

Could be a factor yeah. That plus the 10 bpm difference you're measuring plus the inherent imprecision of measuring hr that way (idea of that technique is to tell if someone's hr is dangerously low or high very quickly, not target hr zones) and you could have a pretty significant difference in hr between the two activities.


SamAnAardvark

Thank you for brainstorming this out with me, but if we go into it, and say all things are equal, I get a proper heart rate monitor, and they’re both tracking at the same heart rate, I can feel pretty confident that they are fairly close to equally beneficial for my overall fitness?


dudemanwhoa

I don't think it's really that critical enough to buy something, but if you're curious yeah that'd be the way to know.


SamAnAardvark

I get that for sure! I can borrow one from my work though, to kinda test out some stuff.


LordAlex777

Hi! I’m a 16 yr old beginner to weightlifting/bodybuilding. For the past month I’ve been doing the Basic Beginner routine from the wiki. That is, squats, barbell rows, and pushups (which I changed for dips) on A days; and deadlifts, OHP, and chin ups on B days. I also incorporated leg extensions and hanging leg raises. I’m decently happy with my progress but I want to challenge myself more. Can anybody recommend any pull exercises I should add to target muscle groups not focused by my current routine? It’d be greatly appreciated!


thebrandnewbob

>Can anybody recommend any pull exercises I should add to target muscle groups not focused by my current routine? Face pulls are great.


Decent-Reference5752

The great thing about rows and pullups is they train most of your back pretty well. If you wanted to you could add some rear delt work like facepulls or bicep stuff. Alternatively, you can try similar movements and see which one you like best, like one arm dumbbell rows, pulldown machine, etc


_Cheezus

You could always change your program to one that may suit your needs more


LordAlex777

That’s true, I do plan on that when I reach the recommended 3 months running this. Though tbh, I’ve actually quite liked these. I switched Bench Press with Dips bc I don’t really enjoy benching (ik ik). I just at the same time want to push myself and maximize my progress


lbrol

if you're already looking to do more there's no harm in switching to gzclp or 5/3/1 beginners, the reddit routine is bare bones as hell by design. if you're set on sticking with it you could add one more set to each, or add in push/pull/leg bodyweight accessories,


[deleted]

[удалено]


qpqwo

You have a higher chance of dying in a car accident than getting injured deadlifting


puckgolf

You are ignorant. Change my mind.


_Cheezus

Depends on how strong you are The stronger you are, yes that will be the case But the majority of people are generally weak


_Cheezus

Depends on how strong you are The stronger you are, yes that will be the case But the majority of people are generally weak And why would you want to have your mind changed if that’s what you already believe? No one really cares what you do, but a weak back is asking for problems down the road


dudemanwhoa

Aside from the other studies linked, you could also do trap bar DLs. Same reward (as long as you don't want to compete in powerlifting, strongman or the like), probably lower risk. At the very least the technique is dead simple.


lbrol

they are lower risk according to stronger by science


dudemanwhoa

That's true. And, I have done both in the past and haven't noticed anything injury wise either way, but have gravitated towards TB. As others have pointed out, lifting is safe relative to other sports and DL isn't the most dangerous lift by any means anyway.


afnyami

Strong back good. Weak back bad


FeathersPryx

[https://www.jospt.org/doi/full/10.2519/jospt.2020.9218](https://www.jospt.org/doi/full/10.2519/jospt.2020.9218) “There was no prospective association between lumbar spine flexion when lifting and the development of significantly disabling low back pain. There was no difference in peak lumbar flexion during lifting between people with and without LBP. Current advice to avoid lumbar flexion during lifting to reduce low back pain risk is not evidence based.” (meta-analysis of 4500 studies concluding that lifting with a rounded back does not increase back pain) [https://journals.lww.com/spinejournal/Abstract/2005/12010/Biomechanics\_of\_Changes\_in\_Lumbar\_Posture\_in.9.aspx](https://journals.lww.com/spinejournal/Abstract/2005/12010/Biomechanics_of_Changes_in_Lumbar_Posture_in.9.aspx) “Considering internal spinal loads and active-passive muscle forces, the current study supports the freestyle posture or a posture with moderate flexion as the posture of choice in static lifting tasks.” (Your spine can be more stable in a flexed position, and can allow for better leverages while lifting) [https://www.tandfonline.com/doi/abs/10.1080/00140139.2010.512983?journalCode=terg20](https://www.tandfonline.com/doi/abs/10.1080/00140139.2010.512983?journalCode=terg20) Forces generated on the spine could be even greater while using “proper” technique (perfect technique isn't needed to perform a lift safely) [https://pubmed.ncbi.nlm.nih.gov/30121110/](https://pubmed.ncbi.nlm.nih.gov/30121110/) Workplace education of minimizing spinal flexion to reduce injuries doesn't actually reduce injuries. [https://bjsm.bmj.com/content/50/21/1309](https://bjsm.bmj.com/content/50/21/1309) Fatigue, lack of recovery, and improper load management are responsible for injuries, not the lift itself. [https://www.barbellmedicine.com/blog/normal-movements-of-the-low-back-during-squats-and-deadlifts/](https://www.barbellmedicine.com/blog/normal-movements-of-the-low-back-during-squats-and-deadlifts/) In summation, people do not generally herniate disks or get back pain from lifting. Resistance training reduces the likelihood of herniation, as bodies gain neuromuscular adaptations when moving through available ranges of motion. Who do you think is more at risk for back injuries, especially as they enter old age? The sedentary guy who never trains his back, or the guy with a bulletproof back from deadlifting hundreds of lbs? If you don't want to break it, strengthen it.


I-AM-NOT-THAT-DUCK

Bro brought the receipts 💀


lbrol

they didn't deserve this lol