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Moronic Monday - Your weekly stupid questions thread

Moronic Monday - Your weekly stupid questions thread

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ImaginaryLuck

Stupid question. Today is leg day and I went to the gym this morning and finished my BB squats but then had an emergency call and had to leave. I plan on going back tonight but my question is do I pick up where I left off or redo my squats?


CommunistIndia

pick up where you left, or you can restart. Its upto you man, If you're worn out after completing the remaining set, good enough. If you think you can go for another set, then do that. Only thing is dont force your body hard to complete the full set from the start.


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bacon_win

You should eat less to lose weight


huskyghost

I have a real hard time holding onto the bar when I deadlift. To the point where it's my hands stopping me from lifting. I do over under. And have been doing the same weight (225) for 4 or 5 months and my hands do not ever get stronger to be able to hold the bar. What can i do to strengthen my hands to where they are not the issue preventing me from deadlifting.


folran

When I ran into this problem, I ran [this grip training routine](http://web.archive.org/web/20080820094215/http://davidhorne-gripmaster.com/basics.html) (as recommended by /r/GripTraining) for like a month and that pretty much fixed it; hasn't been an issue since.


huskyghost

I will try this.


huskyghost

Thank you


blueberry_danish15

Warm up with double over hand, use straps when you need for working sets. Over time your hands will strengthen. Don't hold the rest of the body back from what your hands can hold.


huskyghost

I was going to look into straps but was told they do not actually help you hold the bar.


blueberry_danish15

Try them out for yourself then.


huskyghost

Ok I will thank you


thomashefe

They absolutely help you hold the bar - like the difference is not even remotely close.


blueberry_danish15

Good luck man. They are cheap and a great thing to have in your gym bag. Even if you don't end up using them regularly hold onto them in case you tear a callous or something


RealisticDark2344

If I fast every other day, am I gonna screw up my metabolism???


bacon_win

No, but why not choose a more reasonable and sustainable weight loss plan?


snoop_dawg5

I saw a workout program where it shows reps in ranges such as 8-12 or 10-15. How to figure out the actual number or reps I should do?


FocsBLAC

Start with a weight that you can do 8 reps, then each session progressively increase the reps up to 12. Then once you can do 12 with good form, up the weight and start again at 8 reps and repeat That’s how I do it.


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generalzao

Yes, you should adjust your daily calorie intake to reflect the amount of cardio you're doing. Fitness trackers are notoriously unreliable and that 1500-2000 cal number sounds a bit unrealistic, but I'd bump the food intake up by a reasonable amount on those hiking/biking days (like 500-750 calories)


strokesfan91

Up until a month ago I was doing my usual treadmill run at 13kph with a 5.5 incline…out of nowhere I started getting vertigo and the sensation that I might slip and am doing half the speed now…am I getting old or..??


Tharen101

Sounds like something you should talk to your doctor about


strokesfan91

Why would I see a doctor? It’s not like I’m getting tired, I can do the same distance on a stationary bike, it’s not a fatigue issue


Nekyiia

are you implying you'll get better results asking unqualified internet strangers?


strokesfan91

Yes


PV03

I've been on a journey since February to lose weight. I was at about 225lbs and I’m currently at 188lbs. I lift 5-6 times a week (push pull legs). But I've been stuck at 188 for a few days now, 0 change. I've been on a deficit for quite some time now. Does a deficit calorie turn into maintenance calories eventually?


chiliehead

You made quite a bit of progress, your TDEE decreases when your weight decreases. In order to keep up the same rate of weight loss, you will need to reduce calorie intake accordingly if you burn less.


PV03

Hmm, not sure I would like to reduce my calorie intake any further haha. Could I offset with a longer workout by adding Cardio into the mix?


chiliehead

https://thefitness.wiki/weight-loss-101/ Yes. If you are active, do cardio and burn calories this increases your TDEE. The problem is only that accurately knowing how many calories you burned doing X for Y amount of time is pretty hard. There are approximations (like https://www.acefitness.org/education-and-resources/lifestyle/tools-calculators/physical-activity-calorie-counter/ or https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=41&ContentID=CalorieBurnCalc) If you keep your intake the same, and increase cardio without eating back those calories (or are estimating it very conservatively, like half of what your fitness tracker says and eat back a bit of that) you increase your total calories burned and lose more weight. Depending on how tall you are you might want to look more into focusing on muscle building soon.


PV03

Thanks a lot for that! I'm 6'5 but I have this gut I'm trying to get rid of, I've definitely lost inches on it, but I feel like I'm still far away from getting it flat, and losing those love handles. So ive been on this mission since earlier this year. But I will definitely start HITT or just some sort of cardio to burn some additional calories


chiliehead

At your height, especially if you don't have much muscle, a slow bulk with heavy conditioning should be something to consider. If you build more muscle and gain only a bit of fat, you improve your bf% and body composition. Yes it's summer at the moment, so it depends if you have something to cut down to or not.


PV03

Interesting is there something I can read to build out a plan for a slow bulk and heavy conditioning, I'm very interested!


chiliehead

Slow Bulk really just mean eating ~300 kcal surplus instead of 500 kcal. The idea is that you take the difference from your body fat. It's slower, can be harder but you'll also gain less fat and might even be able to reduce your bf% by gaining more muscle than fat. Have you heard of 5/3/1? It's in the wiki, and templates like Boring But Big or BtM (BtM might be too intense if you don't eat really big) or a program like Deepwater combines lots of lifting and a good amount of conditioning. Here is a recent [review](https://www.reddit.com/r/weightroom/comments/nehb2c/program_review_building_the_monolith/) of BtM by an experienced lifter who does various 5/3/1 programs, Deepwater and more. Also see the program party (stickied thread) on r/gainit The general idea is that you pick a popular, tried and tested program (wiki has options) which is meant to be intense and for bulking and hit cardio and conditioning hard as well, because it actually helps with gaining muscle in the long run. Links, most important one on top: https://www.strongerbyscience.com/avoiding-cardio-could-be-holding-you-back/ https://www.strongerbyscience.com/cardio-and-lifting-cardio-wont-hugely-impact-your-gains-in-the-short-run-and-may-be-beneficial-for-strength-and-size-in-the-long-run/ https://www.strongerbyscience.com/practical-considerations-for-combining-cardiovascular-training-and-lifting/ https://www.strongerbyscience.com/cardio-hypertrophy/ If you lift heavy and treat cardio seriously while eating in a slight surplus you will see good results with low fat gain. If you eat not enough, then you'll lose weight and will stall or risk burning out. The good thing is, if you happen to lose weight (which is your initial goal) you know that you train hard and don't eat too much and are in a great situation to increase calories a bit until you stop losing weight, gain slowly and start feeling better and then you are right in the lean bulk. If you ate more you would perform better, but that is the trade off for less fat gain or even a reduction. This approach needs some discipline with diet, training and especially recovery (sleep, massively important or you risk running on fumes). [I would also consider accounts of Deep Water by trainees like this comment](https://www.reddit.com/r/gainit/comments/njzeww/mod_simple_questions_the_weekly_stupid_questions/h00p7x6/). If you train hard, eat well, you will see good results


scubaguy194

Bigger Leaner Stronger by Mike Matthews.


scubaguy194

What's your calories and macro split?


PV03

Roughly 1800 cal, 211g Protein, 42g Fat, 113g Carbs


maingain2020

Man, if a safe minimal-fat bulk is 300 calories or so, which is roughly 0.25kg/0.5lb per week, how do you guys know that you're eating enough? Feels like you're just toeing the line between a maintenance and a bulk and I'd hate to be putting in hard workouts at the gym for that to be not supported by my diet. How do you all deal with that?


chiliehead

That's why the general recommendation is 500. Most people only know a rough approximation of their TDEE, the 300 kcal surplus could be only maintenance in reality. There's also the problem that labels are not perfectly accurate and that unprocessed food also has variance. Which should balance out over the day, but if you have a 250 to 300 surplus target, slightly underestimate your TDEE by 100 kcal and slightly over-eastimate your intake by 200 kcal you only have a real surplus of 50 to 100. Which can be supported by your bf% for a bit unless you are pretty lean. That's why you take that one sppon of peanut butter for safety or go on a really intense program for bulking like 5/3/1 Building the Monolith or Deepwater where you work really hard and eat to fuel those workouts. The conditioning in these programs is also important. tl;dr if you have a really good grasp on your TDEE, the 300 kcal should be pretty close to what you need. If you are unsure or a bit sloppy, eat 500 kcal, train hard and cut fat afterwards. You can also look into minicuts after bulking cycles once you are past the early intermediary stage


maingain2020

My additional issue is having skinnyfat body state right now so I want to be cautious with the extra fat I gain. Also, I don't really try and calculate TDEEs, I just step on a weighing scale every day and see how that is moving.


chiliehead

if you are just guessing how do you know what a 300 kcal surplus actually looks like for you? daily scale weight fluctuates quite a lot, if you only go by weight then it could take you weeks to see that you really under- or overeat


maingain2020

I have a ballpark figure in my head back when I weighed everything I was eating and looked up the macros. But even that wasn't at all precise because I had to eat up to 2300 observed calories before I started gaining weight, while supposed bulk should have been 1900. You're right though, it can't be worse to track it more closely


gameboy350

Anyone have a good general stretching regiment for better mobility? I'm new to gym stuff but one of the hardest parts has been that I'm generally very stiff, can't touch my toes or lift my arms straight up. Ideally I want something I can do in the morning or maybe after strength workouts.


chiliehead

https://thefitness.wiki/routines/flexibility-mobility/


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Nekyiia

read wiki


micmuzzi

First off, I’ve never read the wiki and I am perfectly fit. For working out, it would be very beneficial if you would be able to go to a gym, and look up some routines that you like. For example, I do the Arnold split, which is chest/back day 1, biceps/triceps/shoulders day 2, and legs day 3. You can look up what types of exercises to do for each day. As for diet and if you’re skinny, then it would be beneficial to eat in a caloric surplus, which means to eat more calories then what you normally would. Also be sure to eat a lot of protein and meat and of course, vegetables and fruit. I would also suggest taking creatine, as it can assist in muscle growth and recovery, but you have to drink a lot of water. Hope this helps


highsierra123

Read the fucking wiki bro. you're not an amateur athlete if you eat deli meats and noodles. you're a normal unhealthy person.


tealand

How to decide how long to rest between sets? Fyi my goal is to gain muscle/ tone


chiliehead

I usually follow the demands of my program; also supersets for accessories. In general, longer rest lets you move more weight, shorter rest trains work capacity a bit more. 90 to 120 seconds for compounds or as much as 3 to 5 minutes for really heavy sets are pretty common; for accessories, a minute or two or supersets


flumerider

I’d also like to know tips on this! I’ve just been using a one minute timer and hoping for the best.


PosieSlayer

I’ve been working out for 9 months now and I’ve gained a tremendous amount of muscle (30lbs including water weight). Although recently I’ve been struggling extremely hard with finding motivation to go to the gym everyday. I’m guessing this is because i drew my motivation from my small stature and lack of accomplishment and now that I’ve gained this muscle I’m guessing I subconsciously feel that I can relax/slack off. I can feel the same laziness that once controlled my everyday life 9 months ago creeping back in. Today I broke at the gym and I am absolutely done with letting this laziness come back into my life. Are there any tips anyone has out there that I can use to further boost my motivation to what it once was? Please help me, thank you!


Jond267

Motivation is irrelevant. Go whether you feel like it or not. Set rest days and lifting days or determine how many days you want to go a week and don't short any.


micmuzzi

Someone one said that if they only went to the gym on days they were motivated, they’d only go once a month. It’s all about discipline, and knowing you have to do it. For my day, I see working out as breathing. I am going to have to breath in the day, and I am going to go to the gym in the day, it’s just something that happens and is a part of my life.


SummerInsomniac

I've noticed my whey protein has about 1.5 grams of creatine per scoop, and I've been taking 2 throughout the day, about to bump that up to 3. I've been wanting to start taking creatine, but seeing as my protein powder has some in it, is this enough? Would adding more creatine be too much? Should I just switch to isolate protein and get creatine powder?


chiliehead

https://www.strongerbyscience.com/creatine/


FomoGainz

How important is the “loading phase”? Also, if I occasionally miss my daily creatine, does that mean I have to start over?


bethskw

Loading is optional. If I miss a day I take double the next day, but no, you don't have to start over. Just do your best to be consistent.


Nekyiia

Not very


chiliehead

no loading, just take 5g daily. Occasionally missing a dose is no big deal, don't do it too often. https://www.strongerbyscience.com/creatine/


creatinga

Don't worry about getting too much creatine, your body will expel any reasonable excess. That being said, most people aim for about 5g/day- an extra scoop of your powder will put you in that range within reason. For supplements, check [examine](https://examine.com/supplements/creatine/)- it's got a wealth of info on the topic. Personally, I'd prefer to have my protein and creatine separately, but if it works for you, it's likely not an issue.


SummerInsomniac

If I stick with the powder, my creatine intake would be spread throughout the day. Would this cause a problem?


creatinga

Not at all.


SatInTheLoft

3gm is plenty for most, taking more than 5 would be pretty pointless as you're body will never use it. Just do whatever is cheaper


aaplmsft

Does "newbie gain" really exist for people coming from a layoff from training? If so is it best to cash in on these newbie gains again on a cut or bulk or the mysterious recomp? I used to work out casually and have a little muscle. But haven't worked out in 1 year and my body fat went from 12-13% to 15-16% body fat. I weight 148 lb now.


ghostmcspiritwolf

you can't "cash in" on newbie gains. They aren't some special time period where you get extra progress within 3 months of starting to work out and you have to try to get as much of them as possible before time runs out. They're just a specific case of improvement being easier when you're bad at something.


[deleted]

I (22f) started lifting 1 month ago, and I just wanted to know if there are any benefits to using pre-workout in the morning, if at all/if it's necessary for me. I go to the gym at 5:30 AM everyday as I'm a morning person. I do feel tired arriving to the gym as it's early, but by the time I'm done I feel energized. I do workout on an empty stomach because otherwise I feel extremely nauseous. I'm highly caffeine sensitive with an even more sensitive digestive system, so I haven't taken pre-workout for those reasons. If I do feel like I need energy, I'll have a half-caf coffee or light iced coffee post-workout and drink it all day long.


bethskw

Sounds like you have a system that's working for you, so stick with what you're doing. Preworkout is not necessary, and if you're sensitive to caffeine you probably wouldn't enjoy it anyway.


thebrandnewbob

Creatine has been studied extensively and has been shown to have lots of benefits for both men and women. Bonus points in that it's cheap and easy to find. https://www.healthline.com/nutrition/10-benefits-of-creatine#TOC_TITLE_HDR_11


[deleted]

If I opt to take creatine, would taking it after a workout when I eat my breakfast have the same effects? Or is it something that I should consider taking pre-workout?


bethskw

You can take creatine any time of day. I think the person who answered you is getting mixed up because creatine is sometimes included in preworkout.


fh3131

Agree with the creatine recommendation but you've said you have a sensitive digestive system, so just be aware that it can cause bloating in some people. In answer to your main question, you don't needvany pre or post workout special food or drinks.


thebrandnewbob

I think the consensus is that it's most beneficial either immediately before or after working out, but it's still very helpful regardless of timing in your day.


throwawayless

I personally drink it while working out


Lifthalla

If you feel you have enough energy then no you don't need it. If coffee gives you enough energy when you need a pick me up then I don't think you need it. I never use pre-workout as I hate how it feels. It's mainly just a lot of caffeine.


Valkyrie0492

Is there a general, vague "rule of thumb" of how much width you can naturally put on your deltoids relative to your frame / scapula measurement? Something similar to the whole "add 10 inches to your wrist measurement to get your rough max bicep potential".


Yoshi_Valley

As with most of these measurements, genetics are hugely important. Keep eating and lifting and find out. :)


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Nekyiia

the water weight is stored INSIDE YOUR MUSCLE CELLS, you are not going to look puffy because of creatine.


AreLewis

I've only started working out recently and I'm curious about something. After I started working out I felt almost smarter? I'm not sure how to word it. I noticed it while playing Video Games, about a week into working out I felt I was spotting smarter passes on fifa and using skill moves I've never used before, same goes for rust. I was doing things that I would never do beforehand. I took about a 3 day break from working out and by the 3rd day I felt like I had gotten worse at video games? I'm not sure if any of this makes sense, if you know anything please lmk :)


Gauxen

In addition to the other replies, working out tends to make you feel more confident as well, which could boost your perceived increase in smartiness (yes, that's a word).


lawrruhh

That's awesome! Never got deep into the topic of exercise, but I studied neuroscience in undergrad and we discussed that exercise was great for brain health. It increases blood flow (gets oxygen and nutrients circulating) and promotes the healthy growth of neurons. What you said makes sense to me, and it's awesome for you to have been able to exerperience that and notice an immediate difference.


DisneyWorld1971

Working out can absolutely increase brain function! Gets your blood pumping and your body working more efficiently, and your brain benefits greatly.


majorchamp

I haven't returned back to the gym yet, so still been working out in my basement. I have a two stack cable machine with various attachements (rope pull, tricep press down, lat pull, and a double bar that I attach to both stacks for mimic deadlifts, bench, etc...). Other than that, I have DB's from 10 thru 25lb, a 25lb kettle bell. So for leg workouts...I can't do traditional barbell squats obviously, but I considered with the double bar doing seated squats which would at least allow me to get the proper resistance with the bar on my shoulders/back in a seated position (I have a bench) first for better leverage. If I went light enough, I could start in a true squat position and it would be fine, but that wouldn't be ideal for when the weights get heavier. Then I can do DB lunges. I have velcro leg attachments so I could likely mimic leg curls or extensions, probably 1 at a time. Just curious on any other options I should consider. Thanks


5nurp5

split leg, rear foot elevated squats?


Yoshi_Valley

Step-ups are a nice shake up from lunges when working without heavy weights. Pistol squats & other calisthenics movements will all help your squat when you finally return to the gym.


The_Fatalist

If bar set up works for mimicking deads it will probably work for mimicking zercher squats.


majorchamp

> zercher squats oh good call, that will definitely work!


The_Fatalist

Have fun! Zerchers suck lol.


majorchamp

I guess I can technically do front squats too but still need good wrist mobility. Could do crossed forearm technique.


The_Fatalist

Crossed is fine, if not better, imo.


ImNeworsomething

How is it better?


The_Fatalist

I just think it is. No need for wrist mobility, sturdier, easier to apply a little inward pressure if needed.


ImNeworsomething

Its more thoraic spine, triceps and lats that are immobile if you cant get your hands on the bar. Unless you have some wrist injury or something...


The_Fatalist

Then less of all that then.


_bbalu

Does muscle soreness mean it was an effective workout? Yesterday I did a chest workout after quite a long time in the gym, but today I don't have any muscle soreness. Does this mean that the workout was useless? For example I did dumbbell presses and dumbbell flyes with 10-12 reps. After the workout I tried to do some push ups but I just couldn't and so I thought that I did well during the workout. Should I do less reps with bigger weights? Or what should I concentrate on? Ty all.


RegionalHardman

DOMS will fade as you work out more, you might also find they kick in 48 hours later. Not getting pain isn't a sign of a bad workout, it might just mean your body is now accustomed to working out


SzyjeCzapki

>Should I do less reps with bigger weights? Or what should I concentrate on? Ty all. you should read the wiki


OkamiLumi

I’ve been lifting for a while and a consistent problem I have is flexing my left arm, even though I’m a leftie. I can lift the same weight as my right, which is evident in my dumbbell curls, but I can’t flex it properly for the life of me. Is there anything I can do to fix it?


The_Fatalist

What makes you think you can't flex it 'properly'? Also what is proper flexing?


OkamiLumi

There’s a certain tension that comes with flexing that I’m not feeling in my left like I am in my right.


The_Fatalist

I don't think that means you are flexing 'improperly'. Frankly it's probably irrelevant. I would not worry about it.


OkamiLumi

I guess I’m a little worried because my left arm isn’t as hard when I flex it, even if it can do everything my right hand can, plus some. I appreciate your time. Thank you.


geewillie

It sounds like your left arm is just stronger than your right. Which makes sense based on you being a leftie. Is dumbbell curl the only exercise that you notice? Have you tried lifting a dumbbell that's 10-15 pounds heavier than what strains your right bicep?


The_Fatalist

It's not something you can really do 'wrong'. Either it's in your head (my guess) or you have some kind of neurological issue affecting your left side (probably not).


ynot269

Anyone have any recommended stretches to do for low bar squats? I struggle to get the bar near the top of shoulder blades on my initial warm up set (just the bar) so usually my first warm up set is a half assed 5 reps to get readjusted to the movement and get the arms used to the position. By the next set it’s usually easier so it seems like maybe there’s a stretch I could be doing to help pre warmup?


yetanothernerd

Shoulder dislocates. I use a dowel (basically a short broomstick) but there are other ways.


The_Fatalist

I like to put my hands on the uprights of the rack at about bar height and lean forward/into the rack. But normally I just accept that the first set is wonky in my warmups and move on because it gets fixed by the time I make it to actual sets.


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MrStayFocused

I have been lifting for 2 months doing 3x8 reps for Front Squat and 3x10 reps for Press and Bench. The higher reps have produced better results than than in the past lifting for 2-3 months at 5 reps per set and quitting. I have read tons of content saying 5 reps is the best for strength. Yet I have hit 8 and 10 rep maxes on weights I have stalled at 5 reps in the past. How is this possible as I am even in a kcal deficit losing 30+ since late January?


bethskw

>I have read tons of content saying 5 reps is the best for strength. I'd question the quality of what you've been reading, then. Try the wiki here, for starters.


GainsSloth

>I am even in a kcal deficit Also sounds like you're not following a proper program.


MrStayFocused

>I am even in a kcal deficit Why did you quote this?


GainsSloth

Because being in a calorie deficit is not optimal for supporting the body in making great strength gains. You may progress in some small way. But more often than not you'll maintain or decrease in a small way.


MrStayFocused

But I have made strength gains.


GainsSloth

Yes. Now you can not make any more because you are in an ENERGY DEFICIT. Building muscle and developing strength takes energy from calories. You have exhausted your ability to grow in a deficit. Eat more if you wish to build more strength. Or continue with your deficit if you wish to keep losing fat. You can't have both at once.


MrStayFocused

I know I cannot grow muscle in a deficit, but I have yet to stall so am I still gaing strength? It seems you think my lifts are not improving.


GainsSloth

You called out the fact that you can't make any further improvements in the 5 rep range. Which sits within the strength rep range. Thats a stall. Is that not your issue? Because what you posted reads as if youre wondering why you can't make any further gains in the strength rep range. Which is typically lifted with heavier weights. Which requires more energy. The higher rep ranges, which are lifted with lighter weights, will always typically be easier. If this is not your question, what is it that you're asking?


MrStayFocused

I apologize. I reread my post and it is rather confusing. I will add a more specific question next time. I do not want to come across wrong, I am just still rather new to trying and figure out how and why stuff works in a program.


TigrexTony

If you are new you can make strength gains but will eventually slow if you are in a calorie deficit


bethskw

Where are you getting this information? People train in a deficit all the time. Once you get lean enough and experienced enough (like, many years of training) it will become difficult to build *muscle mass* in a deficit. But strength athletes very often do continue making gains in strength during fat loss phases, and a person who has only been training for two months is absolutely not going to have this issue.


MrStayFocused

Oh.. that makes sense. Thank you. My press has already hit that barrier.


MrStayFocused

Proper program? Please elaborate. I am following basic progressive overload, increasing intensity once I can complete the set for 8 or 10 reps. So far this has been every session.


GainsSloth

Who put your program together? Was it you? Or are you following a tried and tested program?


MrStayFocused

It's is pretty much SS with higher reps. And the program I am using is working, so what are you getting at?


GainsSloth

I'm just trying to diagnose your issue for you mate but your attitude makes me not wanna continue as you seem to think you've figured it all out yourself. I've answered based on the calorie deficit you're in which may help you. If you've changed an established program I'd suspect that may have also contributed to your plateu because programs are programmed in a certain way for a reason. But figure that one out yourself. Read the wiki probably.


MrStayFocused

I have not hit a wall. Where are you getting this from?


GainsSloth

>You called out the fact that you can't make any further improvements in the 5 rep range. Which sits within the strength rep range. Thats a stall. Is that not your issue? Because what you posted reads as if youre wondering why you can't make any further gains in the strength rep range. > >Which is typically lifted with heavier weights. > >Which requires more energy. > >The higher rep ranges, which are lifted with lighter weights, will always typically be easier. < >If this is not your question, what is it that you're asking?


chiliehead

You are a noob, stating so yourself, and apparently think pretty highly of yourself. You don't seem to have any genuine question, did you just comment in order to argue against the lifting establishment or do you genuinely think that your "programming" is good? https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/ answers your question but your general understanding needs some serious work, you should start by reading the wiki.


MrStayFocused

I should have elaborated on my question, my apologies. The program is from my PT.


chiliehead

Always nice to see a physical therapist encouraging lifting.


MrStayFocused

Thank you for the link. That pretty much answered my question.


TigrexTony

When you see people at the gym with oversized hoodies, are these just people who buy hoodies a few sizes too big or is it something you can specifically buy? Asking as they seem to fit well on the shoulders but are lose and longer around the waist.


chiliehead

honestly no idea. you could compare the measurements of https://www.elitefts.com/elitefts-essential-rack-hoodie or other sites marketing towards lifters with brands that you think of that are differently cut


LennyTheRebel

Sounds like they have to go up in size to find something that fits around their shoulders and upper back. Mass produced clothes (for men, at least) often have more or less the same circumference at chest and waist height, which doesn't necessarily fit someone who lifts.


dnojan99

I have tried out a couple of ropes - speed ropes, weighted ropes, leather ropes... My problem with cheaper ropes is the adjustable length, because with cheap ropes the rope keeps moving inside the handle, which differs the length while I'm jumping, which is super annoying to me. I haven't had this problem with a leather rope I'm using, but the leather rope is super heavy and my shoulders Start to give in, before my Cardio does. Now I've been thinking about getting myself a crossrope, because the handle and ropes seem like they work very well together and I don't need to adjust the length with them. Do you guys have any recommendations for me?


MrStayFocused

Get some zip ties or metal clamps to reinforce the original clamp if it is slipping. I tried epoxy once, but this kept the rope from rotating inside the handle.


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End_Me_Now

How do you deal with breaks of under a week? I recently went on a week long trip to a different city, during which time I didn't have the option of doing much exercise. Is it enough to lose some muscle? Do you bring equipment to where you're going?


scubaguy194

Go any enjoy it! You won't lose any progress in a week's break from lifting. Might even do you some good. If you really want to you could do some bodyweight stuff at wherever you're going.


BigDizzyFig

No, you're fine.


Oh_its_Mac

Been using Protein Powder for about a month now and I realise that every time I drink it, after about 5 minutes I always need to shit. Is that a bad thing or is it fine and just a metabolism thing?


juicebeard

Lactose intolerance maybe. There are other protein powders that use peas, beef or another source of protein.


GainsSloth

It's a possible intolerance thing. A Whey Isolate may sit better. You'll just have to try different types and see what works for you.


Slickyness

Hi Guys, Just wanted to get some honest opinions on my training regime nowadays. Please dont bash me. My goal is really to be functionally fit and lift some heavy weights to build strength. Been lifting and training seriously for nearly 5 years now. I have been sticking to this routine for nearly 2 years now. Yes, its a little tough with all the long distance cardio and heavy lifting. I just wanted to get some serious opinions from seasoned pros out there. So help take a look at my regime and see if there are things I can tweak or improve? Honestly, I think its a little too much also, so Im open to listen and see what to switch up and change. Im here to improve, not kill body in the process. Male. 31years old. 175cm. Bodyweight: 71-73kg. Current best lifts: Squats 160kg. Bench 115kg. Deadlifts 215kg. Monday: Quick Run + Chest / Back 2.7km in 12.17mins. Pullups 25. Bench 100 1x4 96kg 5x5 76kg 4x10. Rows 66kg 4x10. Pullups 5x15. Tuesday: Long run with some additional cardio sport 10km 58.08 mins. Muscle ups 7,6,5,5,4. Basketball 30mins. Wednesday: Big 3 lifts + accessories Squats 140kg 5x5. Pullups 27, 5x14. Deads 150kg 5x10. Dips 5x22. Bench 105kg 1x4. 93kg 5x6. Rows 66kg 6x10. Abs 6x25. Thursday: Quick run + Chest / Delts 2.7km 11.54mins. Incline bench 90kg 5x5 66kg 1x15. Pullups 25, 6x14. Seated abs 6x25. OHP 50kg 5x8 30kg 1x15. Dips 6x22. Friday: Long run with some additional cardio sport 10km 56.50 mins. Muscles 8,5,5,3. Basketball 30mins. Saturday: Squats + Bench Squats 140kg 1x5. 130kg 5x8. 100kg 1x10. Pullups 28, 5x14. Bench 100kg 1x5 95kg 6x5. Rows 66kg 7x10. Abs 5x25. Sunday: Medium Run + Deadlifts + OHP Long run 5.4km 6 rounds 28.38mins. Muscles 7,5,3,3. Deads 160kg 6x6. OHP 51kg 6x6. Pullups 25. Pullups and dips 50 in 5mins Yes I know what you think. Im bullshitting right? Nope, sadly, all of it are true and I do it every. single. day. I just wake up very early to do them and sometimes sacrifice sleep for it. Its not an easy process. We all know that. I wanted to see if I am doing anything wrong or what else can I improve on or cut down and still be functionally strong and fit. Let me know what you think.


tonetone__

How do you decide to add weight to the bar? For instance on Saturday you squat 140kg for 5, do some back off sets with 130, and then another with 100. Has that been the same over the last 2 years, or is this just your training log from last week?


Slickyness

usually I add 1.25kg after each session. I restart after 10-12 weeks. thats just an example of the log from last week


tonetone__

It’s like nothing I’ve seen, but if you’re progressing and don’t feel tired all the time then I don’t think it’s bad at all


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GingerBraum

Consult with a physical therapist who specialises in walking instead of Reddit.


steinyo

Just walk.


DryBreadLoaf

Is there a scientific reason as to why I burp so damn much when I exercise? It happens way too much when i do anything involving core or cardio


GainsSloth

You're causing all the contents of your stomach to jiggle about. Including gasses. Which makes you burp. Some people also fart more. So I guess be greatful all you are doing is burping more.


bestredditanalyst

I used to be one of those people, squatting was hell because I had to focus so hard on not ripping out a huge one that I couldnt even brace properly


DryBreadLoaf

Well thank god i’m not in the latter, otherwise i’d probably have to air out my fitness room anytime i did crunches lol


Split_Pin

Well the guide says to increase each session. I'm not just loading on and seeing if I can lift it. As above 8-10 AMRAPS.


GingerBraum

>Well the guide says to increase each session. I'm not just loading on and seeing if I can lift it. Then it sounds like you've learned what you can lift, and are simply progressing at this point. >As above 8-10 AMRAPS. My mistake, I thought you were correcting yourself on the time consumption. 8-10 reps on the AMRAPs is good, though I expected it to be higher considering how long you say the workouts are.


8hz_WAN-IP

What would be some good routines for the treadmill to increase endurance?


whenthefeelscome

I started doing interval sprints after my workout sessions and my cardio improved an enormous amount just from it. I did 2-3 sprints where I put in a lot of effort, rarely 100 % balls to the wall and after a month of this I didn't have to catch my breath even after 4 sets of squats. This is just what worked for me, so always be cautious in the beginning!


GingerBraum

Couch to 5K.


samaziz79

I do PPL, six day split


fh3131

Ok


robertdillinger

What triceps exercises can I do without involving my rotator cuff?


GingerBraum

Why don't you want to involve your rotator cuff?


robertdillinger

I’ve strained it a bit and it’s recovered but I want to play safe for some time


timbotemon

If you're asking because you're injured you need to talk to a PT about what exercises you can perform safely


Druidette

Cable/rope press downs?


fh3131

Hmm, not sure. But I'm thinking tricep kickbacks and skull crushers don't use much shoulder movement


[deleted]

How do you know if you've fully recovered from your workout the day before? I'm trying out a 6 day legs/push/pull program and it says if I think I haven't recovered from the pull day, I can take a rest day and just do legs after the day.


mattBLiTZ

You just do a program that is well designed to generally give you enough recovery but that also has a protocol for when you then aren't getting enough (various types of deloads, etc) You shouldn't have to ever be thinking about this yourself really beyond just staying aware if training suddenly goes to shit when it shouldn't


Remote_Ad_1254

Tbh it does not really matter on a weight lifting routine if you are going for a 4-5 day split, pus/leg/pull routine or even compound movement. As I worked out allt before what I noticed do whatever you do think is fun and enjoyable to do instead of focusing on something that you do not want or know. To just get fit or build muscle it is all about diet, sleep and recovery. On Rest days take either a normal 20-40 min swim or just walk 40-60 min outside. After your workout do 10-20 min cardio and every secondary day do interval ok workout days 12 min. This will increase further HGH and as heavy lifting will increase testostereone. When you do workout do exercises for the muscle example Lower/Upper/Middle chest. Like decline,inclince and flyes and your good to go. There is not magical routine or ”knowing if muscle has recovered🙂”


[deleted]

So the only way to know is during the workout?


mattBLiTZ

I honestly would probably not choose a program that relies on you knowing when you're recovered if you don't feel experienced enough to make that call. I find people generally get the best results on programs that have you stick to a challenging schedule but totally give you enough rest to survive it if you are diligent. I would hate to constantly be second-guessing if I'm ready for a workout or not - I don't think that is productive for most folks


[deleted]

So lets say I stick to the program but I put in 2 restdays on a week like legs/push/pull rest legs/push/pull rest. Will it still be as effective or doesn't have much difference?


chiliehead

just follow the program. You don't need to be 100% recovered before working out again. Every day you don't hit legs is a rest day for legs and the one off day in a 6 week program is an additional rest day for the whole body. Cardio aids in recovery unless you do a ton more than you are used to doing. Your program should also have scheduled deloads. If not you're either meant to deload between cycles, one week is a hidden deload week or it's a beginner program and you should be able to manage just by following the program. If you feel horrible, have bad sleep, lack energy, feel achy etc then take a couple rest days. This should not happen too often unless your recovery is very poor.


Druidette

Kind of, sometimes you just feel off and weak, and that’s reflected with a significant drop in strength.


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Incanes

You sure about your numbers there, pal? That would put you about 30s from the world record pace for 15k. If true, that would be impressive no matter how you breathe.


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PaintedPorkchop

Lmao


mattBLiTZ

You got better at running than you were before


partysaurusRex01

Is this a good 4 day split to follow? Upper (Strength) - Push Focus Bench press 5x5 OHP 4x6 Barbell Row 4x6 Lat Pulldown 3x8-10 Barbell Curls 3x8-10 Triceps Pushdowns 3x8-10 Lower (Strength) - Quads Focus Front Squat 5x5 Leg Press 4x8 Romanian deadlift 4x6 Quad isolation 3x8-10 Standing calf raise 4x10 Upper (Hypertrophy) – Pull Focus Pull ups 4x8 Barbell row 4x10 Bench Press 3x12 Chest fly 3x12-15 Lateral Raises 4x12-15 DB Curls 3x12-15 Triceps Pushdowns 3x12-15 Lower (Hypertrophy) – Hamstring/Glute Focus Deadlifts 3x6 Squats 3x10 Lying Leg Curls 4x10-12 Leg Extensions 4x12-15 Seated calf raise 4x10


lava_pupper

How do you know how much weight to lift at any of these lifts? Do you have an RPE or % or something?


fh3131

Whats the progression? What's the deload scheme when you can't progress? Why not pick a proven 4 day program like GZCLP?


mothershipbassist

Okay, stupid question, but I've been cutting/recomping for like ~9/10 weeks - shedding bf and building a bit of muscle back to recoup the quarantine losses. I've honestly never cut before and I've been really enjoying the routine of it and I'm seeing results. My question is to those of you who smoke weed = how do you balance that? I have been treating myself to an edible or two on nights where I've managed to reach the end of the day with ~500-700 calories remaining as sort of a budget for munchies. But I always go over. I cannot help my dumb animal self. I read somewhere that weed increases your metabolism? Would this make the occasional overeating acceptable?


chaachaachemist

I smoke weed every day. There are a few ways to go about this. One, you can control yourself and not binge eat. Two, binge on healthier foods. Three, embrace it, stop giving a fuck about definition, slap a ton of weight on the bar and get fucking huge.