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Moronic Monday - Your weekly stupid questions thread

Moronic Monday - Your weekly stupid questions thread

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lumpus12

Overweight Male here trying to get rid of as much fat as possible. How often should I work out and for how long usually? I have a few simple workouts (push-ups sit-ups weights etc) but what else should I add?


throwaway69968766

As often as you can. I would add stretching, cardio and sports as well (if you can) swimming is amazing for your health. If you’re very tired or sore just go slow but stay at it everyday.


gizmosbutu

Last Monday was my Max Effort Deadlift day. Even though I pulled what I intended to pull, I passed out. When I got up, I finished the rest of my work out. My stupid question is, is it smart to continue the workout, i.e., back down sets, accessories, after having passed out due to a Max Effort lift?


electro_prop

No, it’s not smart to keep exercising immediately after syncope. You’re probably fine, but it’s definitely not “smart”


gizmosbutu

I kind of figured. Though it does happen, it's not often I pass out after a heavy sesh. Thank you.


electro_prop

All good, be safe


DonerTheBonerDonor

I've always been doing deadlifts followed by squats on leg day. Should I move my deadlifts to pull day though? I think my squats might be a bit weaker when I do deadlifts right before or should I just push through and do both of them on leg day?


Krillin113

You should follow a program if this is what you’re struggling with; if not, I’d split them up but it wholly depends on your goals.


DonerTheBonerDonor

Atm I just wanna get back into the gym and push myself to the fullest. I go 3 days in a row followed by a rest day so I'm wondering if my leg day is too much. But yes you're right, I should prolly look at some programs and check how they do it.


Lavabunny5674

I need some assistance on where to get started in terms of losing fat. Anyone link me?


lit_fag

Come say hi over at /r/loseit !


Nekyiia

https://thefitness.wiki/weight-loss-101/


Simonaque

Just got back to the gym 3 weeks ago and started doing the Wender BBB 5/3/1. I go 4 times a week and do assistance exercises after the main lifts. I just realized I haven't been doing conditioning and I want to add that to the routine. Would a 30 minute Apple Fitness HITT workout on the other three days of the week count towards conditioning? I know he recommends sled, prowler, running hills, etc. but I live in a city(so no hills) and my gym is small and doesn't have a sled or even room for it. Otherwise my gym has treadmills and Pelotons, but I don't necessarily want to be doing pure cardio, as I'm taken to understand it's not ideal for muscle building.


MrJohnCream

Yes, the HIIT Apple Fitness would be great for conditioning. The only obvious caveat I can think of: if you're lifting heavy 4x/week and doing *true* HIIT on the other days, just be careful that you don't burn yourself out. It's perfectly fine to take an "easy" cardio day (riding the bike, jogging, or even taking a brisk walk) if you're feeling burned out. FWIW, when you hear folks say "cardio kills gains" they're referring to the "interference effect" -- the idea that neural pathways can't get completely specialized into one movement (say, heavy squat singles) because they're receiving instructions to do other kinds of movements (say, a one-mile jog). So bros who only care about getting big muscles (hypertrophy) will use this as an excuse to skip cardio. The interference effect is a real thing but it seems to be mostly negligible for most people who lift to get stronger, look better, and feel better... which I'd guess is easily 95% of lifters. If you were an elite powerlifter or Olympic weightlifter, then you would be correct to worry about the interference effect. I'm guessing you're not, so no need to worry. And the bros would be better off doing more cardio because their increased work capacity would allow them to *lift more weights* and *get bigger muscles*! If you're still concerned about it, do it the way you're planning: do strength training one day, cardio on another day. That should eliminate nearly all interference effect in your program.


Simonaque

Thank you for the extremely detailed answer! I'll probably do the HITT on two days that I'm not lifting on, and then on last day I'll take a 5km walk.


Plop_Scotch

Curious, I find it hard to eat enough calories. I wanted to know why, in your opinion, I'm stuck at a certain weight. So, I'm 6'2 270lbs. I recently went to the doc to get a check up on my back and her approval to start lifting again. Been out since late Jan, so I've started tracking my food again and I reaized, I don't eat enough food to meet my macro/calorie requirements but I'm stuck at 270lbs. Doc said I should work on losing a little bit of weight but it's not budging. I don't eat sweets, I stick with simple healthy meals that work for me. High in protein, high in carbs but not over 150g of carbs, although I aim for 250+ low in fats but enough around 56-60g. I end up eating a total (usually) of 1500 calories a day, 1750 if i'm lucky. I'm just not understanding, I don't do crazy amounts of cardio because I'm at work on my feet for 6-7 hrs walking around. When I would lift it was 4-5 days out the week but I have stayed this weight. I'm just confused, what information am I missing?


throwaway69968766

Maybe take a look at your sleep too


Plop_Scotch

I don't sleep very well sadly :(. Thanks, I'll see what I can do.


throwaway69968766

If you drink alcohol often that could contribute as well but you should really focus on sleep. You shed pounds in your sleep and it helps with your recovery and hormones as well. A positive outlook will also go a long way. Rooting for you brother.


betterball

Are you sure you're tracking everything? Oils, butter, etc used to cook? Do you use a food scale? I'm not trying to imply you're doing anything wrong, I just have a hard time imagining what else it could be aside from tracking, since 1500 cal should be a massive deficit at that size, even with virtually zero activity


Plop_Scotch

I track everything except seasoning. I made sure it was all accounted for. I boil all sides and bake the meats, I don't fry anything I rarely order out, 2020 was the only caveat to that. Only time I use oil when I spray down my baking sheet and when I make couscous and that's tracked also. Also yes i use a food scale


Plop_Scotch

Breakfast: 3 Large eggs (boiled), 1 Bagel plain Lunch: Smoothie (3 cups strawberries, half cup oats, 3 cups almond milk, 2 scoops of protein.) It makes about 3 smoothies if I can't make the smoothie I'll have 258g strawberries with my breakfast. Dinner: 300-400g of chicken breast skinnless/boneless, 285g mixed veg, half cup long grain rice. (ALT Dinner: 200-250g Chicken thigh also boneless./skinless, 110g couscous, 285g mixed veg) This is the food I eat every day, it's the easiest for me. Easy prep and not much clean up.


trojanbrand

How's your water intake? I've always found that to be a big influence on shedding weight (i.e. drinking more water throughout the day has a positive effect)


Plop_Scotch

to be honest i've been slacking in that department. I was really good with it before. Now its maybe half a gallon a day, 2/3 of a gallon?


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Hexxas

Not as much as if you followed a weightlifting program, but does it matter? What are your goals? Do you wanna get bigger and stronger as quickly as possible? Gonna have to lift more. Do you wanna have fun and play basketball? Play that basketball.


Zealousideal_Buy1883

I’ve been doing a LOT of weekly volume, sometimes 30-45 sets per muscle group. I’ve been making some serious strength gains but haven’t seen any physical changes probably due to the fact that I’m still new. I don’t feel overtrained and I haven’t plateaued whatsoever. Should I dial back on the volume or keep at it? Just for reference, in the last month, my bench 1RM had gone from 185 to 235. I’m not sure if that’s normal for new lifters or not but like I said the strength progress has been tremendous. I just don’t want to waste my time for months and not see any physical changes


Ok-Examination-3763

So the first 6-8 weeks of beginning resistance training you will see other gains but the increase in how much you can lift is primarily from neurological adaptations meaning ur nervous system is becoming more efficient at recruiting your muscles. When you say 30-45 sets per muscle group that is so fucking high but then again 30-45 sets in what? A session? A week? A month? Typically stick to 9-18 sets per muscles group per week and make sure the weight is challenging enough to keep you between 8-12 reps


fh3131

What program are you following?


Zealousideal_Buy1883

I don’t follow a specific program. I start every session with a heavy compound lift and do accessories afterwards to build off of it, I apply the principles of progressive overload to everything. I’ve just read that 10-20 sets is usually optimal for muscle growth and anything after can yield diminished returns but I’ve been doing way more and feel fine. I think my quick progress can possibly be due to the fact that in Basic Training I did hundreds of push-ups all the time and a bunch of pull-ups as well


ye-nah-yea

Should I be worried that my shoulder pops everytime I lift a weight ?


ThaiMegadose

I had that in my leg. Went to the doc and learned that my left leg muscle was underdeveloped due to my right like compensating for poor squat form. That caused the knee plate to not sit perfectly like it should. Had to get into rehabilitation and slowly build my left leg and it could have caused further damage if I ignored it. Not saying it’s the same for you but talk to a doc


bethskw

If it happens on every rep, it's probably something like a tendon moving around. Can be annoying but if there's no pain I wouldn't worry about it. **That said, if you** ***are*** **worried about it, please see a medical professional, reddit can't tell you if something is wrong with your shoulder or not.** I get this sometimes on a certain exercise (light dumbbell pullovers that I do as a warmup) and I can generally get the popping to stop by changing my positioning a bit. Have you played around with grip width and exercise variations? There may be another exercise that works the same muscles but doesn't make your shoulder do the noisy thing.


gosp

Yes. Talk to a physio. Engage your shoulders every time.


DexterrrMorgannn

Every rep.? If it happens every repetition you do, then yes you should be worried. In most cases it is a mobility problem. Few stretches during warm up will help with that… If not try adjusting your form a little to see if that helps. And if there is a constant pain, go see a professional.


ye-nah-yea

Oh yea no pain, it’s like when you crack your knuckles. Everytime I left my weights up in a T pose shape


DirtTraining3804

Even if painless, things like this if repeated over years can lead to issues like arthritis. Especially when it comes to your shoulders which are notoriously fragile joints. The problem with that is, that you'll never really know until problems start to manifest. At that point, you've already done a good bit of damage. Shoulder issues are one of the most common problems that plague us weight lifters. There is a large amount of material online on proper form and alternative forms for different shoulder excercises, and even alternative excercises if you cant find any tweaks to help you with the excercise you're currently trying to perform. As someone with impingement issues, I find that I can still do a lot of pressing excercises without pain or popping when i switch to a neutral grip. But I've also learned that some excercises, like the upright row, I just altogether cannot do them and have to swap out for front/lateral raises.


DexterrrMorgannn

Oh then that’s pretty normal. I also have these pops when I start sets of certain exercises.


gt-

More spinach? or less.


hailbreezus

Spinach is good for you but is high in oxalate, which can predispose to kidney stones. I unfortunately know this from experience.


fh3131

More than what?


[deleted]

Always more of them dark green veggies


armadillo-army

more


Comfortable_Cup0204

I have been working out on and off for the past 2 months now. It's not that I have not seen any results, but due to some travelling, my rhythm always breaks and I find it so hard to get back on track, Feels like starting from scratch even if I travelled for 4-5 days only. What do I do to overcome this?


SarahLikesCats

I agree with the other commenter. When I go out of town I just try to make sure I get some movement in, a hike or a bike ride or even just a quick session at the hotel/apartment gym first thing in the morning so I have the rest of the day for travel activities or visiting with friends. Doesn't have to be a full intensity exercise but its better than nothing and I think helps with mindset. And then when I am back in town I just make sure to always make time for a workout that first day back.


Comfortable_Cup0204

I agree, the problem comes when the mind starts to feel this guilt that, I am doing my full intensity workout, and that is when **procrastination** kicks in, to tell you that, why even do a basic workout (hike, run, cycling, bodyweight exercises) when you are not able to do a full one. The key, I feel is to get moving somehow initially and do whatever we can according to the circumstances.


yup_ok_bud

Try to keep active when you travel. Bodyweight exercises, runs and whatever else you can do depending on your goals. Do not let the diet completely go, at least try to stay under caloric limit and try to hit your macros.


Comfortable_Cup0204

That's a good point. I have been looking at running and bodyweight exercises to keep the rhythm going.


pieceofshitzo

my left and right arm didnt used to be that imbalance. perhaps my left would only struggle the last rep of the set, thats about it. now, i did the one arm preacher curl and my right could easily do 8 reps, while my left struggled on the 5th rep. something just doesn't feel too right. also, after my bicep workout, it seems to me my left bicep is super tight for about 20 minutes or so. today was a scare. i tried to pick some light weights up for a seated shoulder press but my left arm couldnt even raise the weight to shoulder level. then i realised, i couldnt even do 7.5kgs hammer curls on my left arm(i usually do around 15kg each side). the weight felt "stuck" and couldnt go pass a certain point in the lift. i feel something is off, or maybe doing more unilateral exercises now has exposed my severe imbalance?


Ok-Examination-3763

Have you always been doing some unilateral exercises in your workouts? Do you still have full ROM on both sides with no weights? If its later on in the workout and ur left side is getting fatigued it makes some sense. What you could do is for unilateral movements do ur left side first and match the reps on the right side. If it's getting bad to the point wheres theres a large weight discrepancy and you have always had some unilateral exercises in your workouts in the past go to a physio just to make sure this isnt the progression of something that could go badly (likely and hopefully shouldnt be)


Spare_Drawer9702

I just spent two days drinking and eating too many carbs. What is best way to get back on track and recover. I feel upset with myself about it and am self sabotaging over it.


DarkZyth

Don't dwell on past mistakes just make better choices laid out for your future. If you screwed up and got discouraged every time you'd get nowhere in life. Just realize you did something out of course, enjoy what you can about it (it'll help justify the reason for going over at least as you found some enjoyment out of it), and know that you are always in control and will be there to ensure you make a better decision going forward. Sabotage gets nowhere, better self development skills leads to a better lifestyle and better overall enjoyment out of life. Just eat less food and have less drinks, monitor your cals closely and diligently, add some cardio and make those cals go to good use, and just stay on track. Nothing is truly perfect the first time around so just make adjustment until you find something you're comfortable with.


SarahLikesCats

Whenever this happens to me I just think about it, and remind myself that a pound is roughly 3500 calories. Unless you have a condition like BED, I doubt you did more than like 1-2 pounds of damage. But regardless of the number just focus on moving forward. Considering it was a holiday weekend I am sure it was some well-deserved fun.


Spare_Drawer9702

That's a really healthy perspective. Self sabotaging is unhealthy. Thank you for providing that perspective<3


rizzledadon

Not to worry about it, and just continue your diet accordingly. Edit: Two days is not going to matter in the grand scheme of things, and its good to indulge once a while.


Spare_Drawer9702

Thank you ! Nice to have support.


futuraxfree

Is there a more specific reddit for butt growth and gains?


Forrest319

/r/strongcurves and Bret Contreras on YouTube.


futuraxfree

appreciate u


travelthroughtime12

I see in the wiki there are routines for strength or routines for cardio. Is there any routine that combines the best of both to increase overall athleticism?


[deleted]

Any strength training routine combined with cardio on the off days.


rizzledadon

Maybe throw in some yoga too.


101benboy

Been back in the Gym for a couple months now and whenever I bench / overhead press im getting some palm pain in my right hand, just next to the thumb muscle. Not sure if it's an issue with my grip but when I try following the advice for how to grip the bar it mostly just makes the pain more noticable Anyone know a fix?


WankDankerson

Check out the art of manliness YouTube video with Mark Rippetoe on OHP. He details a specific method for gripping the bar for OHP so it isn’t straining the wrist. Edit: unless you’ve already done your homework there and it isn’t helping you of course!


Nekyiia

are you keeping your wrists straight? form check?


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Volerikan

Maybe less of a fitness question. I just bought a punching bag and mounted it up to the ceiling in my basement. Where I have it, it’s not going to swing in to my furnace, but it does cause it to vibrate a little bit. And with that, causes the whole ceiling to vibrate as well - including a gas pipe as well. I don’t really have a better place I can hang it. Is this something I’d need to worry about at all? https://i.imgur.com/rwtZ4hh.jpg Edit: Looking at things a little bit more while using it, the gas line pipe vibrates a lot, so I’m not too comfortable using it. And the dog goes crazy every time I hit it. I have a wooden beam in my garage that I think would be perfect for it (as long as I never decide to park my car in there). Feels more solid than the one in the basement, and it’s up higher so I can use my spring with it.


DenysDemchenko

Idk man the cat is clearly concerned.


Black_Cockatoo

Cat is clearly shadowboxing.


WhatsWrongWithYa

I've never lifted while not cutting before. I'm so sick of having no energy in the gym. Someone PLEASE tell me that once I start bulking it'll be the magical experience im imagining.


bethskw

Bulking doesn't feel that much different from normal eating and exercising. But people who have been chronically undereating *do* sometimes report that it feels magical. [Maybe this is you](https://www.vice.com/en/article/vb59g9/building-muscle-get-stronger-gain-weight).


Forrest319

I notice it with my endurance more than my strength.


The_Fatalist

In my experience its not a huge difference. I don't have 'more' energy, but the energy levels I do have sustain longer if that makes sense. Temper your expectations.


Aurelius314

Have you tried sleeping more or using more caffeine to adress the lack of energy?


Ivysaur44

Even while cutting, you should eat before the gym so you have energy. You’re consuming less calories overall but you can time those calories appropriately to suit your workout.


sarsar2

> You’re consuming less calories overall but you can time those calories appropriately to suit your workout. Well said. This is the only way I have enough energy to hit the gym. I don't know how some people go there in a fasted state.


GainsSloth

More calories/more carbs will certainly help. Switch over if you want. You'll probably see your lifts go up as well.


echoes12668

tbh sometimes I have more energy when cutting. does your programming manage your fatigue well? is your recovery as good as you think? Bulking will probably not magically give you all the energy of your youth if that's what you're hoping for. You just may be able to push out a couple extra reps in the gym and stay up past 8....because you need to eat at 8:30


WhatsWrongWithYa

I'm doing 5/3/1 beginner prep school, following it to the dot. I'd say my recovery is good, I run 5km on my off days so I have cardio down, and I eat very consistently, making sure to get 2.2g/kg protein and -600 calories every day. If there is more I can do or something I'm missing please tell me. My sleep is a bit inconsistent which I realise can be improved, though I never really feel tired except for in the gym and I always get 8 hours (just my bedtime and wakeup times change). Shame to hear bulking isn't magical. I'll still look forward to it anyway haha.


echoes12668

more calories might help, but general fatigue can be so many different things it's hard to say what will help. weather's changing where I'm at, so I know my allergies are starting to affect me. I also had a light cold a couple weeks ago and that made me tired all the time. You can try raising calories a bit, just don't expect magic, you know?


WhatsWrongWithYa

Yea it's annoying when you can't pin it down. Thanks for your comments anyways 👍.


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Jegster

The recommended routine in /r/bodyweightfitness hits your upper body really well and you only need a chin up bar for that


neetro

At the risk of being roasted for the suggestion, if you don’t like one of the programs from the wiki you can also check out P90X Classic. I used it during the height of Covid last year to go from 265 to 230 lbs, and started the program using smaller dumbbells but by the end of the second round (about 6 months worth) I had progressed significantly. I’m now running a PPL at a gym but the P90X definitely helped prep me for more real lifting. Side notes. Some people find Tony annoying. For those who argue that it’s too easy or that it relied on marketing keyword gimmicks, those are just arguments they made up. It’s as difficult as you make it and depending on what kind of results you want or where you currently stand physically, might be a good option for you.


echoes12668

there's a couple dumbell programs in this subreddit's wiki. full disclosure, haven't looked at them, but may be worth a peek


AManWantsToLoseIt

I currently use a 1byOne body comp scale, primarily just to track my weight but it also tracks a number of other factors that I'm not so familiar with, so I was looking to gain an understanding into two sets of results taken from 26th June and 6th July. First of all, I feel like my body looks the best it has been lately, but I've certainly been eating more so I'm not surprised to see my weight go up but I'm not sure if the other factors make sense with the changes I'm seeing: http://imgur.com/gallery/f0YudJS If anybody can help me make sense of what I'm seeing step by step, that would be a huge help! Thank


echoes12668

bathroom scales are somewhat decent at measuring weight. they're horrible at measuring anything else.


AManWantsToLoseIt

Do you think I'm seeing a load of waffle then? The shift in subcutaneous fat certainly suggests so.


echoes12668

I'm telling you that your scale could not possibly tell you what your shift in subcutaneous fat is


AManWantsToLoseIt

Okay brilliant, thank you. Is there a good alternative to get a good snapshot of where my body is?


echoes12668

best I can offer is bodyweight. If you want to get more defined it should go down, if you want to get bigger it should go up. you should lift weights the whole time. the wiki may have more advice relevant to what you're looking for


Jovana013

I can't get my glutes to be sore... I destroy them literaly with heavy weights and the next day nothing. Is that normal? Every other muscle group I work it can get sore depending on the workout. This stresses me because I'm trying to build a bigger butt but I feel like I'm doing something wrong...?


1platesquat

soreness means nothing. Use the mirror, measuring tape, and progressive overload to track progress. Try walking lunges too.


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bethskw

>If your HFs are tight (and I guarantee they are) you will never be able to strengthen your glutes in the critical range, which is extension This doesn't make sense. If you're forcefully contracting your glutes, why wouldn't reciprocal inhibition make those hip flexors loosen up to let you contract your glutes? Especially if you're using appropriately heavy exercises, like a barbell hip thrust, rather than the no-weight exercises in the links you posted. There's no way to *not* contract your glutes if you're doing a properly loaded glute exercise. ETA: wait, did he say the *brain*? Reciprocal inhibition happens in spinal neurons, doesn't it? This guy doesn't seem like a knowledgeable source.


Jovana013

Thank you so much!


ThoughtShes18

soreness isn't an indicator of growth. If you do exercises that targets the glutes you are fine


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Jovana013

Thanks! I was thinking I didn't do enough


Sunny8827

Muscle twitches while working out?I was doing a tricep workout and felt my left tricep portion twitching as I was completing the motion it’s as if something was literally moving in there as I was bringing the metal plate up in front of my head.what could it be?I was doing dumbbell tricep pullover except in this case it was a metal plate and it weighed 35 lbs lol


Black_Cockatoo

Top up on electrolytes if the twitching becomes frequent.


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Sunny8827

I hit my triceps after a 2 month gap so could that be the reason?i have never felt anything this before tbh


RandomSil

HhJust curious how much I am stunting myself fitness wise. I work shift work (Early/Afternoon/Nights) with no set roster, so it is hard to have consistent days. I have been going reasonably frequently the last month (around 3/4 times a week.) Weigh 100kg and 178cm height. With an aim to lose the gut, and look a little more aesthetically pleasing, dont need to be a body builder. Normally my workout alternates and consists of one of the following. Arms/Chest Day: 10min - 30min Walking (Depends on day, sometimes running to exhaustion which is a depressing 2 minutes). Fly Machine Shoulder Press Machine Chest Press Machine Bicep Curls/Hammer Curls Seated Dips Machine (All 3x12, with the occasional variation with Lat Pulldown, Deltoid Raise, Seated Row Machine) Leg Day: 10min - 30min Walking (Depends on day, sometimes running to exhaustion which is a depressing 2 minutes). Leg Press Leg Extension Seated Leg Curl Abductor/Adductor (Light on these/Skip due to prexisting injury) Calf Raise Machine (All 3x12 again) I dont track the weight I use but have noticed a steady increase in weight on the machines. And in my cardio increasing. Diet I am not strict on, and needs work but has been improving. So general question as I am seeing results do I really need to change anything yet, or should I look at one of the beginner routines and try and follow them? Should I record my weight on machines more strictly? P.s. Free Weights clearly scare me.


MayorMcCheesepls

along with what others have said, make sure to do some more back work!


Mediamuerte

You should do a beginner program that will acquaint you with barbell movements. You are stunting yourself.


RandomSil

Thank's for the advice, I want to move into more free weight stuff but that is always packed and intimidating.


[deleted]

>intimidating Ain't nuthin to it but to do it


echoes12668

You're happy with results? then it's working. My suggestion to get better results over a longer term would be read the wiki, try to at least get enough protein in your diet, and get a better routine (you may need to touch a barebell). There's good routines in the wiki that tons of people have seen progress on.


RandomSil

>(you may need to touch a barebell) That is a scary thought, my gym has decent enough space but I just feel there is always a fair few there, and don't want to make an absolute tit of myself. Thank you for the advice.


DenysDemchenko

> I am seeing results do I really need to change anything Nope. > should I look at one of the beginner routines and try and follow them Yep, when whatever you're doing stops working. > Should I record my weight on machines more strictly To make sure you're actually making progress, definitely.


RandomSil

Awesome, thank you for the advice mate. Much appreciated.


LLamaWithAComma

im currently following a 3x3 rep scheme, should i be looking to reach 3 reps each set or is only hitting 1-2 reps on the last set okay?


LennyTheRebel

What does your program say?


SumoDoesNotCount

Programs suck


echoes12668

probably a sign your weight is too high. if you use some sort of max to calculate what you should do, lower it. if you're just stalling on an LP, check out what your program says to do for stalls. (usually something like lower the weight 10% and build back up or do a light week and get back to it, etc.) edit: u/timbotemon's got you


timbotemon

What program is it?


LLamaWithAComma

PHUL


timbotemon

Missing a rep on last set is fine then, just don't go up in weight until you can hit all sets for reps


SparklingMammoth

What form of cardio builds more leg muscle? Long story short, I can’t do any quad exercises right now (not asking for advice on this, I’m going to the doctors to discuss this), but can use cardio machines at the gym. Is any exercise going to be more efficient than others? I’m following a PPL split without the L right now but would like to keep that day in ready for when I can do exercises again.


Jovana013

I've built my quads a lot from mountain biking. Try the cycling machine but really put the resistance on it as much as you can


Nargarjuna

Your best bet is hill sprints and very heavy rucking (half your bodyweight) for maintaining whatever you have.


timbotemon

Cardio is not likely to build much muscle. Perhaps a stairs machine for a hiit style protocol but don't aggravate an injury if you have one.


SparklingMammoth

I thought as much, I was also leaning towards the stairs machine. Thank you for your input.


camthelam

I’m trying to train explosiveness, any benefits in adding a superset of jump squats after my barbell back squats? Already doing pause squats a different day


Nargarjuna

Yes! A common training tool is doing 3 reps at 85% of squats and then 3 box jumps or 3 sets of deadlift, 3 broad jumps/power cleans or 3 weighted pullups, 3 medicine ball slams, or 3 bench presses, 3 explosive bench presses at 50%, you get the idea. By doing heavy work first, you prime your body to recruit more muscle fibres for the explosion.


gbstau

Just a question about 531 BBB. People say that the BBB sets start out easy but get harder, don’t worry; but when I put in a max bench of 225, and TM of 90%, with a 50% for x10 of that, it comes out to 100lbsx5x10. Is that actually doing anything? It seems sort of silly to think that 5x10 of 100lbs is actually doing anything, rather than just doing 135lbs 3x8 or something... is there actual science that says 5x10 of 100lbs is better than 3x8 for 135lbs? Yes the 5x10 has more volume by like 1,500, but the intensity is so much lower...


MayorMcCheesepls

I have a TM of 165 and upped my 5x10 to 95lb (60%) and it felt like a better spot


echoes12668

in the books Jim talks about using 40-60% for the 5x10. the lower your TM, the higher the % he recommends using. It should be a challenge, but it should be a weight you don't have to think about putting up. That's a lot different if your TM is 315 vs 500. I'd try using 60 or even 65% for your 5x10's. Check out his Beyond 5/3/1 and Forever 5/3/1 books too and they'll have some guidance on how to pick a good percentage. For a challenge, try 5x10 FSL (first-set-last). Then tell us how easy it is.


TheDiscoJew

What if instead of working out 6 days a week for an hour at a time, I work out one day a week for 6 hours?


Mediamuerte

This isn't unique to fitness. For any skill, art, activity, it is less effective to do 6 hours in 1 day rather than 1 hour over 6 days.


AmazingAzn87

Bad idea. you need time to let your muscles rest. You also get diminishing returns when you overwork a muscles group too much, to the point where you can cause injury or overtraining.


EcstaticBase6597

Definitely doable. Just make sure you eat all your calories for the week the day before.


TheDiscoJew

Any advice on high calorie foods for a 15,400 kcal refeed day?


DidiDombaxe

Your body cannot process that many calories in one day


EcstaticBase6597

Sugar and oils. No water.


timbotemon

Hot mayo, olive oil, the classics


scdr4

My whole life I’ve had some pretty big legs and if possible I’d like to slim them down, especially my calves. They’re pretty muscular so it’s not really a losing fat issue. But I’m trying to get them smaller but I’m worried about working them out cause they could just grow even more. Is there a way to lose some size in them that i could try out?


dankfire40

Honestly try a form of steady state cardio, you will burn muscle overall if you walk/run alot though it's very difficult to spot reduce muscle and impossible to spot remove fat , so I would recommend a form of cardio you can do for a large quantity and that uses the muscles you want to lose size. But tbh you can probably lose bodyfat and achieve what you want, unless you are sub 10% bodyfat already.


graravn

Lose weight, as opposed to “losing fat”


zptwin3

Is the reccomend routine for begginers suggested to do while in a calorie deficit? I want to learn the movements while losing weight so once I am at my goal I can begin seriously lifting for hypertrophy.


AmazingAzn87

If your new, you can get newbie gains and get some great first few months progress, both in losing weight and gaining muscle. Look up body recomps.


GeorgianWineCooler

You can do that if you want to.


BigDizzyFig

Yes you can do it in deficit.


probably_is_fhqwgads

I've been lifting for four months now and my weight and body fat percentage aren't moving from 193 lbs and 20% (according to electrical body scanners, which I'm aware are "meh"). Like literally not budging. Both of those things staying exactly the same make no sense to me when I'm lifting 6 days a week and supplementing with two shakes a day and creatine. I'm logging my exercises and my strength is going up. Is it because I'm going too often? Do I need to slow down? I feel slightly tired, but not exhausted or sore, when I arrive at the gym each day, and I get plenty of sleep.


Forrest319

Electrical body scanners are utter bullshit and a waste of time. Your eyes do a better job measuring progress than that grabage.


rowinit

I’m in a similar situation, and I’m fairly certain it’s a mix of type of lifting being done (relatively low rep compound lifts), diet (eating reasonably cleanly with protein but not with a huge focus on diet), and having a reasonable amount of weak base muscle when starting from having stayed active but not doing strength training for the past year+ before getting back to the gym. Read up on training for strength vs muscle mass, if you’re specifically interested in mass you may need to change which lifts you do and/or your rep schemes. And of course body fat is most about diet. https://danteredgravestrength.com/gain-strength-without-gaining-muscle/


Vexxx-50

Has your diet changed at all? If you want to lose fat a calorie deficit is what will do it. I would continue to track weight and take progress photos and adjust diet/calorie deficit to what you would need in order to see consistent weight loss.


probably_is_fhqwgads

I'm honestly okay with my fat percentage staying where it is for now, I'm probably not eating few enough calories to lose fat. But I'm just confused on why I'm not gaining weight from muscle growth either. I seem to not losing fat OR gaining muscle weight, and I'm working pretty hard so I'd expect to see at least one of those, but I'm not, which is discouraging.


graravn

Maybe because you’ve only been at it for 4 months? That’s a pretty short time to experience any significant muscle growth. You’re strength is going up because your body is adapting to new movements and you’re getting better at them, not necessarily because you’re building a lot of new muscle tissue. What are your lift numbers now anyway?


BlackRebelOne

You’re not gaining muscle or losing fat because your calorie intake has not changed. You might think it has but it has not. Calories burned in the gym from lifting weights is far lower than most people realize - approx 200-300 or so. Muscle mass may increase your weight but you have been going for months, even if you’re putting in the effort and progressively overloading, how much muscle do you think you add in 4 months? Calculate your calorie needs to lose weight. There are online calculators everywhere.


Bleekr

Currently doing the reddit PPL and I’ve hit a point where I cant progress past 200lbs 1x5+ on Deadlift without my grip just being giving out. I’ve even tried switching grips etc. Should I stick with this weight until my grip catchs up? I feel like my grip is whats holding it back. Is this normal?


Ivysaur44

Mixed grip, chalk, or straps. Don’t let your grip hold you back from making progress.


IrrelephantAU

Are you using chalk? If not, start. If you are, use straps and work your grip separately.


echoes12668

never let grip hinder your progress on deadlifts, i.e get straps. that does seem like a low weight to stall on, but you can and should train grip separate from deadlift


notabum1

I’ve been kind of bodybuilding for years now but eating a lot and with my body type I’ve gained a lot of weight that way. I don’t think I want to bodybuild or powerlift anymore but I still wanna make sure I’m in shape and look like I workout. What is a workout style I can adopt that heavily involves cardio and moving a lot to make me healthier?


mattBLiTZ

Lift weights and then do cardio after


BigDizzyFig

What does 'being in shape' mean to you?


notabum1

Probably abs and some definition in the body, especially chest and arms. Don’t want to look like I’m skinny but don’t want to continue down this path right now.


mattBLiTZ

This is diet


BigDizzyFig

If you've got years of lifting under your belt, then the main thing standing in the way of your abs is excess belly fat The good news is that losing fat is fundamentally simple. Eat less energy than you use and you will burn fat. The bad news is cutting sucks but it's the only way. You can't spot reduce fat you just have to keep losing until you get the effect you want. Exactly how you achieve a dietary deficit is largely up to you, but be sure to keep your protein intake high to minimise the loss of lean mass. Continuing to lift will further help to maintain muscle. Most other questions you could have are answered in the wiki but daily threads like this one are good to get further clarity if you need it.


TacoSunday69

kinda sounds like you just need a stricter diet and a lower body fat more than cardio imo, just keep working out like you normally would or switch to a calisthenics routine and fix your diet.


esragibb

I have really enjoyed PPL split so far, for the past few months but recently I have added deadlifts back into my Back days and have noticed that when I go legs the day after, I struggle to squat because of the sore/tired hamstrings and lowerback. Any suggestions?


echoes12668

move deadlifts to legs, switch push and pull days so there's rest between deads and squats


MonsieurSlurpyPants

But it's a 6 day split so swapping push and pull and deads and squats puts deads before squats again unless I'm missing something?


echoes12668

probably have to prioritize one or the other with a PPL. you could alternate weekly if you want.


MonsieurSlurpyPants

I had a similar issue to OP and just do deads once a week and alternate between heavy and goblet squats. Works a charm.


echoes12668

definitely thought you were OP haha. tbh, I don't personally recommend the reddit PPL. It works for people apparently, but I just feel strength goals can benefit the population reading this more and there are better programs to meet those goals.


MonsieurSlurpyPants

You are probably right from a pure efficiency point of view but it serves me well. I love starting my day in the gym, it makes me feel great about myself, make healthy choices for the rest of the day and keeps me mentally so much sharper. It keeps me happy, and consistent in my training so a 6 day routine, whilst not optimal, is a really good fit.


echoes12668

ngl, complete opposite here hahaha. I almost dread lifting. The weight is heavy and I'm going to have to put in more effort than anything I do all day. afterwards I'm tired, hungry, and I've already done the most important thing of the day. running makes me feel good on rest days though. I'm actually hungry enough to eat my meals for the day


Jacobskii

Hey I eat Fuck all, 6’1 170lbs M, just how much am I hindering my progress in size by only having one big meal a day?


SumoDoesNotCount

Doesn't matter too much. I get like 80% of my cals from one meal at 3pm, rice and ground beef (red meat is superior). I train at 9:30pm. It's ideal to have fast acting carbs pre and post workout, so I usually just eat some salted white rice pre and post, and then also have some oatmeal and whey post.


EcstaticBase6597

It's not hindering you as long as you're getting your calories in for the day.


TacoSunday69

OMAD and muscle gain doesn't work great imo, you need fuel throughout the day, maybe if you use a fair amount of casein during your eating window so you have something to digest for awhile, but you need fuel to grow man, if you really want to do intermittent fasting while weight training, at least do like a 16/8 imo.


[deleted]

I can’t really put a number on how much you are hindering yourself, but you would probably gain more muscle eating more spread out meals.


Mandarooha

You can't grow bigger without the fuel, so it's entirely hindered by not eating enough. Maybe shakes can help get some more calories in.