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Moronic Monday - Your weekly stupid questions thread

Moronic Monday - Your weekly stupid questions thread

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undesirableweeb

If there is a man that is 6,1 and weighs around 200 pounds; a very muscular man of course, would that inhibit his performance in kickboxing and is it even possible to achieve that weight (mostly in muscle of course)?


Wiseguy4252

If competing competitively at 155, yes. If not, then 100% no. Just keep your core and hip strength as well as flexibility up as you get stronger.


undesirableweeb

Okay that’s good cuz I way near that much but I’m trying to get some serious bulk maybe not quite as much as in the question but definitely a lot 💪🏻


Bugnani

Hello, I’m 15 years old, 175cm and 70Kg. I wanted to have advice on nutrition and whether I should be bulking and by how much. I’m wanting to have a bit less fat (so that my abs look better) and be more muscular at the same time but I don’t know what to do in terms of nutrition.


callthecopsat911

Are you new to training? It sounds like you can stand to gain some weight. No need to overthink it right now; you're young, probably still growing even, so just eat well and train hard (and smart! check the wiki for a program and research good form for every exercise you do) and you'll definitely get bigger, likely while losing fat.


Bugnani

Thanks. I’ve been weight training for around a year


klop32

How should I be warming up before relatively heavy lifts, like bench? I've heard no warm up is fine, but I've also a light warm up is critical. I'd really like to avoid getting injured so I'm open to suggestions. Thanks.


[deleted]

I generally do 10 or so reps with the bar just to get my joints warmed up. Also don’t go straight to your heaviest set, I usually find myself strongest by the second or third set.


bananababy101

Lift very light to get into the movement, with lightweight dumb bells or the bar?


Pepegnyb

Hey y’all so just one question is there any supplements that will benefit my gains ? Don’t really like using energy supplements but if theirs something for the gains then I’m for it , don’t really like protein powder either I’m not well informed on supplements which is the main reason I don’t take em , all replies appreciated (:


KyaAI

If you can get your needed protein through your normal diet - you don't need proteinshakes. Otherwise these are practical to get enough protein. With creatine your muscles recover a bit faster and there is more energy stored in the muscle cells so you might get a rep more. It does make sense, but is not necessary imho. Energy supplements / pre-workout can give you more...energy (and a lot of fun sideeffects from too much caffeine for example). Again, necessary - not really. I am not a fan of supplements though. ​ You could use it all and have a better workout. Or have a not so great workout. Try it and decide yourself what you need.


Im_a_sea_pancake

To gain weight, myfitnesspal says i need to eat 2.25k calories a day. I use the app to count my calories but most of the time i dont know exactly how many calories what i eat is. My goal is to slowly gain weight without putting on much fat. In your opinion, is it better to just eat more to ensure i hit my goal of 2.25k cal even if it means possibly eating too much over my target, or play it safer to make sure i dont go too over my goal even if it means i might not hit my target everyday?


irepislam1400

What works for me is to weigh yourself first thing in the morning after you wake up and pee. Do this every day and keep track of how much you are gaining. If in a few days you notice you're gaining more than you would like to, cut back the calories slightly (maybe 250-500 calories less) and see how that affects your weight gain. Kept adjusting as needed. (You can do the same thing if you're not gaining as much weight as you'd like, but just increase the calorie)


Im_a_sea_pancake

Ok ty


ingenious212

It's not *that* hard to get rid of fat you gain through a bulk. If you want to efficiently bulk, you should ensure you hit your goals consistently. Either weigh your food, or eat safely over. Sorry for presuming, but by the 2250 kcal goal for weight gain, I'm guessing you are currently skinny so feel free to go over. It takes time to gain weight. You can always correct on a week to week basis.


Im_a_sea_pancake

Ok ty, and yeah i am pretty skinny :p


stashrx

Should I be eating 1g protein per pound of body weight for my current weight, or the weight I want to be?


ingenious212

It's a rough estimate to ensure you don't lose muscle on a cut or to have enough for them to keep growing. Just make sure you eat a whole lot of protein. Edit: spelling


BringBackAmendment4

\*loooooose


BringBackAmendment4

That was not a very constructive way to point that out and I apologize.


ingenious212

Sorry ‘bout that, not my first language.


chiliehead

well either you start high and just keep it that way or you have to gradually adjust while gaining. It's preference, I do the first.


anachrona

If you are high bodyfat then do 1g per cm in height. Otherwise do the first thing you said.


blados2

Is there any bad effects working out high on weed?


AnUnfortunateBirth

Short answer is no.


electro_prop

High on what?


blados2

On weed


electro_prop

It should be fine, there’s no conclusive evidence to show it will inhibit muscle growth in any meaningful way. My concern would be about your alertness / awareness when using heavy weight, especially free weights. that comes down to a personal judgement on how functional you feel, and whether you feel confident that you’re not going to make any stupid mistakes.


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ingenious212

>I am 6ft2 75kg (165lbs) Why would you want to be on a deficit, that's mad skinny. Drink calories if needed, eat many meals throughout the day, eat calorie dense food etc.


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ingenious212

Sure thing. I heard pizza’s delicious.


OtonomMilitan

yes it is possible. it is called body recomposition and it especially works on beginners and people with high body fat percentage. as long as you keep the deficit low (around 400), eat lots of protein and rest adequately. it is possible. some people are skeptical of body recomposition, some people think it is too much effort for too little and there are reasonable arguments they make. but this article from 2020 says that even trained individuals can benefit from it. https://journals.lww.com/nsca-scj/Fulltext/2020/10000/Body_Recomposition__Can_Trained_Individuals_Build.3.aspx but my (unprofessional) opinion would be that you may not really need body recomposition or benefit from it as much as from a slight bulk. but it is up to you of course. if you want an indepth calorie calculator, this one is quite good. https://www.sailrabbit.com/bmr/


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OtonomMilitan

yeah, thats the right idea. eggs and beef are both very calorie and protein dense food. if you like them you can eat more of both.


ploopy07

I regularly get sick 2-3 days after exercising, like physically ill with fevers surpassing 102f with body aches + whatever else i get hit with. I’m going to get a physical and bloodwork done, but aside from getting a medical diagnosis, is there anyone else that has had this happen/what to do to mitigate it?


ingenious212

doctor


Bitchasslemon

I'm not a doctor at all but maybe your deficient in something? It might be a good idea to check things your levels of things like iron. Other websites mention overtraining or an immune response. Flu-like feelings have been talked about on workout subreddits too while looking on Google. Your doctor will be able to help you more so definitely talk to him/her. This website talks about flu-like symptoms: https://www.news24.com/health24/Fitness/Exercise/5-signs-youre-suffering-from-over-training-syndrome-20181008


paddzz

Is it stupid to go back to a beginner full body program if you work to a training max? I can only squeeze in 3 sessions a week if I'm lucky and no 'intermediate' programs have caught my eye. Gone from Nsuns back to lvysaurs, now on a cut


ingenious212

>Is it stupid to go back to a beginner full body program Not at all man. Beginner programs are beginner in name only, meaning they are fairly simple and straightforward, not just for beginners.


Nekyiia

I believe 5/3/1 has a 3 day version somewhere in the book


Equivalent-Zombie-40

In would suggest to train upper body lower body on two consecutive days and then do one full body day where you focus on compound movements


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paperfect

Gym buddies - overall good or bad ?


ingenious212

personal preference territory


MusicalPolymath

Good unless they're significantly shorter/taller. Then you spend as much time completely deloading bars and moving pegs as you do lifting.


crazynam101

in my opinion good because you can hold each other accountable to make sure you both don't miss a session


IceSentry

As long as you don't rely on them to go to the gym I'd say good. What I mean is if you were going to the gym and your buddy doesn't come, it shouldn't stop you from doing a workout. Other than that I'm not sure of the downsides, although personally I like lifting alone.


Username_197

I struggle to progressively overload. I try to increase the weight of one exercise, lets say barbell row, but then my body is tired and I can’t do another exercise at my regular weight anymore. I need like at least 4-6 minutes to rest. Is it normal? I struggle with it quite a lot with pull downs. I do them, but then feel really tired to do chest rows after


ingenious212

my breaks before heavy fully body movement sets can be around 5-10 mins. Why do you feel like you have to hurry sets?


Username_197

To be honest, I don’t know why. I thought that I needed to rest 3 minutes maximum for heavy compound movements and I held that belief for a long time now.


ingenious212

Glad we sorted that out. The main thing is to move the iron, everything else is secondary. If you need more rest to move the iron, take more rests.


Username_197

Thank you, mate.


lcunn

make sure you’re doing cardio and general conditioning, it’ll help you recover faster between sets


vshun

I think it's normal. Add weight or couple of reps to primary and your secondary or accessory takes a hit. Next workouts if you maintain primary at new level and not increase reps again your accessory exercise could return back at your previous max volume.


BreadfruitJunior

Really stupid question here. So you know how muscle memory allows people who used to be more muscular to more easily regain their size? Does the same apply for weight and just size in general?


Didolicious

Yeah ,the same applies for fat cells unfortunately.


SwifferPantySniffer

weight as in muscle weight or are u asking if there something similar for fat? like.. fat memory or sth, lol


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New-Restaurant-4538

If your goal is hypertrophy then stick with the 3x12 or even 3x15.


Lofi_Loki

Probably not. Just do what your program says


DJ3416

How long have you been doing 5x5? Do you follow the program properly?


fh3131

What program are you following? Have you read the wiki


Rundo5

i'm at Bannatynes gym - Their PTs are £30 a week and i'm wondering if that's worth it?


paddzz

Depends if the PT is any good


fh3131

It's totally up to you. The main benefit of a PT is that having paid someone who is waiting for you, you are unlikely to skip or find an excuse. Otherwise, you don't need one. Read the wiki, pick a good program and go. Periodically post a form check video


New-Restaurant-4538

This is just stupid. Pt can help you with form, diet, programming, etc. not just making sure you go to the gym


Nekyiia

You know what can also help you with form, diet and programming? The wiki. The only one out of those that are actually worth using a PT for is form imho.


manwhocanttake

What creatine is used for?


DIYKitLabotomizer

https://examine.com/supplements/creatine/


chineseandscottish

It basically gives you the ability to get 1 or 2 extra reps, that’s it. It’s proven, cheap, and doesn’t seem to have any weird side effects.


manwhocanttake

I started hitting the gym on 10th may. Since the day i have gained 4.4 kg (9.7 lbs). My muscles started get noticed from people so i gained muscle but my belly fat is still there. Am i gaining fat or muscle? That 9.7 lbs is muscle or fat?


ingenious212

>but my belly fat is still there where would it go if you are gaining weight? You need to be on a caloric deficit if you want to loose fat.


manwhocanttake

i wanna get muscle weight only


geebucks_

You're not giving us all the information. Did you also double your calories? What are you eating? Etc. It's a mix of muscle and fat, but *likely* more muscle than fat based on consistent exercise and people noticing. Workouts alone aren't going to lose that belly fat. If you just started going to the gym regularly for the first time in May, you're going to be in the "beginner" phase for a while, and will experience linear progression in your lifts/strength. My very general recommendation would be to start putting some effort into your diet, and find some method that works for you to reduce foods that aren't helping you, and worry about a cut in the future if simply improving your diet doesn't achieve the results you're looking for.


Ok_Ice_4468

My question is:should i let my son do big weight regard that he is 15


BrownCanine

If he lifts with proper form, you should not have to worry. You can get him a personal trainer or have him workout with an experienced family member or friend to ensure he uses proper form.


Xyko13

Ask his doc or someone experienced with adolescent weight lifting. Everyone’s growth is different and studies generally lean towards lifting not really affecting growth but you’ll feel better if it comes from someone with a degree vs an internet stranger


electro_prop

“Ask a doctor” is a tricky one. I’ve had some doctors repeat complete bullshit (bro science, that isn’t backed up by anything) and I’ve had other doctors give fantastic advice. They’re human, and prone to biases and blind spots


wackkkkkkk

Can I space out my workouts throughout the day effect my muscle gain so


fh3131

You can but its not efficient because you'll have to get ready and warm-up each time. Plus the more workouts you have, the more likely you are to miss one due to other priorities. Best to get it all done in one workout.


wackkkkkkk

Can I space out my workouts throughout the day effect my muscle gain


Pepegnyb

If I don’t do any cardio with my exercise routine but do high reps with my sets is it fine ? Or would I get more progress if I did cardio at the end of my exercises on push pull days?


ingenious212

Rule of thumb is to do things you prioritize first.


Ok_Ice_4468

I personnally do cardio everyday before lifting at 8:30 AM


mediumr1

If you goal is to progress in your cardiovascular health you're way better served doing cardio activities than high rep sets of traditional weight lifting exercises. Typically a lot of people do cardio either after lifting, or on non-lifting days.


geebucks_

That's not true - cardio is any activity that raises your heart rate and gets your blood pumping. Weight lifting can absolutely do that. OP, track your heart rate and see what it's doing when you're working out. That'll tell you more than people on the internet.


manwhocanttake

Is it wrong that i do cardio before lifting? And How much cardio is cardio? Like i run 10 mins at different paces(mostly at high speeds) is it low?


paddzz

Depends on your goals, want to get jacked? Run after so you have more energy for lifting. Want to run faster/further? Lift after.


mediumr1

It's not wrong at all if you have the energy after your cardio to meet your lifting goals. If you have a routine that's working for you and you're sticking to it you're ahead of the majority of people. There are lots of different recommendations out there on how much time, what level of effort, and how often performing an activity or activities constitutes an effective cardio workout plan, really it depends on your goals....30 minutes 3 times a week or 10-20 minutes 4 or 5 times a week for general fitness seems to be somewhat standard for general fitness where I live but it varies from person to person vary widely.


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paddzz

If anything you'll gain very slightly.


whitecat7890

Ofcourse you dont lose anything. I saw from youtube moreplatesmoredates said according to some study just 1/3 or work can maintain your current physique. Even if thats not accurate, you certainly wont lose muscle maintaining the same workout and diet


Busy-Mission-1221

Which bad effects smoking has on bodybuilding besides getting out of breath quickly? And those of you who smoke, how hard your workouts compared to people who don't smoke?


UnusualAd6529

I mean getting out if breath quickly is a big one as it points to a larger picture. Lower lung efficiency will give you less energy in general and especially at the gym. Moreover your heart is also damaged by smoking which as others have mentioned reduces blood flow to your muscles making you weaker and your recovery worse.


Busy-Mission-1221

You know what, im gonna quit smoking. My workouts are literally painful and i don't wanna stop working out. Thanks for the answer.


chaachaachemist

Serious question, what are we smoking here?


Busy-Mission-1221

Tobacco


chaachaachemist

Nicotine is a vasoconstrictor, so it will negatively affect your pumps and recovery by inhibiting proper blood flow.


Aussieboy118

Conversely alcohol can be a vasodilator. I did a little self experiment couple years ago, after a couple beers went to the gym a few sessions. The pump was good but my focus was distracted


chaachaachemist

Drunk lifting is a great time regardless


churadley

Supposedly, it's optimal to get around 1g of protein for every lb of body weight everyday. However, if I'm only getting 130g at 180 lbs, will I still build muscle?


ingenious212

Yes. The estimates on apps and calculators probably make sure you overflow your goals to reduce human input error and food macro margins. Just eat as much protein as you can and you are fine.


rytio

Protein benefits cap out at 0.7g per lb. EDIT: https://pubmed.ncbi.nlm.nih.gov/28698222/ > Protein supplementation beyond total protein intakes of 1.62 g/kg/day resulted in no further RET-induced gains in FFM.


churadley

Is there a reason why most macro calculators recommend such ungodly amounts of protein?


rytio

Either they want to sell more protein, or it's just easier to have a margin of error. It might be even worse, because there's been some discussion on if it should be based on lean muscle weight, not total body weight.


fatpeasant

Also I've heard it may be different if you use gear?


BrownCanine

>The only people that may actually need more protein than 0.82g/lb are people with unusually high levels of anabolic hormones. https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/


liboxa

>will I still build muscle? I've lived in a 3rd world country, where people live on less than a dollar a day I saw guys that eat essentially only rice, some wild vegetables and fruits, almost no protein, and looked strong and shredded. they did have to spent their entire lives, 15 or 20 years, doing manual work, but they have muscular bodies. now, with proper nutrition, proper rest, proper workouts, they could have gotten that body in a year or two instead of 20. it's only about efficiency is what I am trying to say.


thedancingwireless

Yes.


cdillio

less muscle


churadley

Yeah, that's what I assumed. It's less optimal, but it'll still build. Thanks for clarifying.


HiImMeee

How do I strengthen my breathing? As I'm gaining muscle It seems very slightly harder to breath. Is there a way to train my breathing muscles to counteract this?


Sn4zzySne4kers

Swimming is great, Great full body cardio and holding your breath really strengthens your diaphragm


thedancingwireless

Are you doing cardio and/or conditioning?


HiImMeee

I'm doing sprints up a 15 degree hill every 3 days, and football some times, that's it


ThoughtShes18

your breathing muscle is your diaphragma. As long as you keep breathing you'll be fine, literally. If anything getting heavier will also make it harder so perhaps doing cardiovascular training will help since you'll be in a better shape


liboxa

>As long as you keep breathing you'll be fine, literally. well, he won't run out of breath and die from suffocation but having a healthy heart is a good idea.... more cardio


steinyo

Just keep breathing and it will get better.


Sad-Satisfaction5496

Hello fitfit member, I'm a 20 y/o female, height 5'4 and weight 107 pounds, and i'm an asian btw. I have been working out for 2 months in order to lose my belly fat (my waist is 26 inches and there're belly fat). I eat normally since i don't want to lose weight (i don't eat fast food) My routine at home contain a cardio day and then a strength training day, each of workout is about 30-40 minutes, i just started to add strength training workout around one month. Having been resistance but idk why i cant lose any waist inches, there're still a thin belly layer at my stomach as i can poke at it lol. Do i need more time ? Or changing the exercise ? Both my exercises make me sweating so much. I did search on google but maybe due to my bad english no documentation found. If anyone know this please let me know. Thanks in advance!


softspores

26 inch is actually a very reasonable not-fat waist size, and checking your BMI it sounds like there's just not a lot of anything to lose, your body is going to massively resist dropping weight at this point. This is absolutely one of the cases where upping your calorie intake and moving towards a focus on building muscle first will get you closer to the results you are after, even if that feels unintuitive right now. You'll likely also feel better. Definitely read the wiki on here too so you can get some idea of the basics, but yeah, don't diet at this point.


Sad-Satisfaction5496

Thanks for your answer, maybe i'll cut down on cardio exercises and focus more on strength training. Not only i want to look good but also want to be more healthy, as i living in an asia country girls who considered fit is around 80 100 pounds, that's insane


Busy-Mission-1221

You can't control which part of your body loses fat. Generally, belly is among the last parts that you lose fat when dieting. Just keep it up, you will eventually get there.


Sad-Satisfaction5496

Thank you so much, i know that i cannot lose fat on any body part but it's been a while and i cannot see any change in my body so it was confusing me alot, i'll keep it up, thanks !


Nekyiia

you should lose weight in order to lose the fat I think you don't understand all that well how one loses weight, I suggest reading the wiki https://thefitness.wiki/weight-loss-101/


Sad-Satisfaction5496

Thank you for letting me know, but what i want is losing fat by building more muscle, and i have a weigh loss journey 3 years ago when i lost about 20 pounds. I'm just so impatient that i can't see any muscle but the belly fat still there haha, thank you !


Nekyiia

what lifting routine are you following?


Sad-Satisfaction5496

I just do some strength training video without weights on youtube, due to the pandemic in my country there're no way i can go out and hit the gym


Nekyiia

if it's a random YouTube video chances are it's not very good I suggest looking at the r/bodyweightfitness routine


aranaSF

Why the hell are you recommending someone with an underweight BMI to lose weight? She needs to gain muscle, have patience, change her body composition. She absolutely does not need to lose weight.


Nekyiia

[5'4 @ 107 is not underweight](https://smartbmicalculator.com/result.html?unit=1&hf=5&hi=4&wl=107&us=1&ua=20&gl=), but you're right


aranaSF

18 is very much underweight; anything under 18.5 is.


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steinyo

Eat less.


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steinyo

If you're already at quite a deficit then just give it more time. No results come instantly. Or, eat below your BMR. Or, just move more. You don't need a plan. Just move. Go for walks.


findingauni

Hey, how do I know whether I should cut or bulk


GingerBraum

Do you want to be bigger or smaller?


findingauni

Im kinda skinny but a have a chubby stomach, and I want to have a proper muscle definition


Nekyiia

I'd bulk


AndenFunnell

If you are skinny fat you should recomp. Don't bulk, it will just make you fatter and probably lead to a worse hormonal profile.


findingauni

What do u mean by recomp ? Sorry but Im a complete newbie to fitness lol


liboxa

re-composition. stay at the same weight, but lose fat and gain muscle.


L0gi

don't overcomplicate things. Eat in a slight surplus (it's likely just enough to add some protein powder on top of what you are already usually eating to hit protein targets and add that couple hundred calories) and start lifting consistently. come back in half a year with progress pics.


der_rayzor

To eat a caloric surplus on workout days and a caloric deficit on non-workout days


GingerBraum

Then you should probably bulk.


liboxa

I disagree. the vast majority of the population is overweight, not underweight. many people that start a bulk-cut cycle, never get to the cut. better to start with losing fat. As a beginner, you can even gain muscle while losing fat. No reason to do 500kcal bulks.


Nekyiia

and the vast majority of the population is undermuscled, not overmuscled


liboxa

true. but being under-muscled doesn't kill 3 million people a year, it just makes people look less attractive


Nekyiia

you're just going to have people stay r/gainit skeletons for their entire lives with this imo foolish mindset


liboxa

saying that skinny fat people should cut first instead of bulk is a "foolish mindset"? abdominal/visceral fat literally kills people. how can 'good looks' trump health? reducing fat takes priority over gaining muscle every time. getting your diet proper and good takes priority over eating a lot. Quality > Quantity. Even more so for beginners, who can easily gain muscle because they have never trained, even without a caloric surplus. "You CAN'T Build Muscle and Burn Fat at the Same Time!! " debunked: [https://www.youtube.com/watch?v=\_9pWLqaULjQ](https://www.youtube.com/watch?v=_9pWLqaULjQ)


Nekyiia

Lol


GingerBraum

>many people that start a bulk-cut cycle, never get to the cut. What are you basing that on? OP has a fairly clear-cut case of being skinny-fat, and in most cases, bulking is the better solution to that.


Small-Resident5698

i bench press with what most would say a narrow grip (roughly shoulder width or maybe a bit narrower). i can move more weight this way and it feels more natural to do the exercise since this isnt the orthodox way of benching (most people use a wider grip, which targets the chest more), will this compromise my chest gains? should i get used to benching with a wider grip if im worried about my chest gains?


Nekyiia

> will this compromise my chest gains? not using your chest as much is not the optimal way to get chest gains I think you should experiment with a normal, wider grip.


chaachaachemist

Any kind of benching will work your chest. If you are worried about aesthetics then toss in some flys afterwards


GingerBraum

Use whichever grip is most comfortable for you.


TheOptimumResistance

Hey there, As you mentioned using a wider grip on the bench press will allow you to target your chest more directly. If you are currently using a grip at or narrower than shoulder width, chances are you are performing a tricep exercise (close-grip bench press). - There is nothing wrong with performing the bench press this way, but if you are not incorporating any other pressing motions for the chest within your workout, then you *may* be compromising your chest gains. For optimal recruitment of the chest muscles, I would suggest you include a more standard grip variation of the bench press in your workout plan. It's worth noting that a lot of people actually go too far the other way and have a very wide grip. - this can reduce the range of motion which means the lift will be easier. An ego lifter paradise! But sub-optimal for your progress. Your grip is all relative to the proportions of your body, ie the length of your arms and the width of your shoulders. So comparing the exact width of your grip to somebody else is not always productive. Maybe try with a grip just slightly outside of shoulder width, making sure to keep your elbows tucked to minimize shoulder involvement. Focus on squeezing and contracting your chest. You should be able to feel a strong contraction as you lift. P.s I train chest and triceps together and usually incorporate a standard bench press or dumbbell press AND a close-grip bench press within the same workout :) If you have any other questions feel free to drop me a message. Thanks \-Mark


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liboxa

as a beginner, you can easily lose fat and gain muscle at the same time. you don't need to do bulk and cut cycles. if you want to do cycles, go ahead, but it's not a long term plan.


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ShadowBlaDerp

Ask yourself if you're okay with being at roughly this bodyfat for the forseeable future. If so, gain no more than 2 pounds a month for the next 4-6 months and re-evaluate. If not, I would lose no more than 10-12 pounds of fat--not just water weight-- and then resume eating at a slight caloric surplus.


Hero0fTheFallen

You want to lower your calorie intake by a small fraction a week, untill you see your far lowering but not dropping significantly. This will allow your body to burn fat natrually and healthy while still mainting a good level of calories so you dont injure yourself in tbe gym. So if you intake is currently 12,000, reduce it to 11,500 the following week and watch your weight and body fat if needed go up or down a little depending on the loss. Once your body fat is reduced then begin bulking in a healthy manner by swapping this process adding small amounts making sure your doing enough that the calories aren't converting into fat.


Individual_Village14

Thanks! Do you recommend doing some cardio alongside weightlifting to aid the process?


Hero0fTheFallen

Cardio is more for cutting then bulking, you could do farmer walk/ sledge both make you work muscles heavily and are amazing for turning fat into muscle, these are very hard movements for starters so take it easy. Lowering food intake will help cut that body fat alone so cardio isn't a must unless you're very large, in which case adding walking on the tredmill 6 speed 6 incline for 30 minutes will help with that easily, take a towel it might not seem a lot but it will be.


scorpionMaster

Cardio is for all the time.


MO2004

I'm 6'3" 175, basically, my whole body is skinny and undefined, while my stomach is a bit chubby. Just went to the gym for the first time a few days ago (and have been going since) but in terms of eating, should I be eating at a caloric surplus or deficit? I want to build my muscles and not have skinny arms, chest, etc but at the same time would like to lose that stomach chub. Right now I've been tracking my eating on MyFitnessPal and am aiming for 3000 calories with 150g of protein.


BrownCanine

Deficit. You can gain muscle AND lose fat when you are a beginner.


liboxa

as a beginner, you can easily lose fat and gain muscle at the same time. you don't need to do bulk and cut cycles. just focus on eating well rather than eating a lot.


L0gi

don't worry too much about it. Focus on one thing at a time. For now it seems like the "best" (in terms of 'most bang for your buck') thing for you to focus on would be to build a habit of regular exercise. When it has become second nature to you in 6-12 months, you will have made some progress and be in a much better position to evaluate what your next short and mid-term goals should be. you got this!


betterchangeyourmind

You’re doing great! At the moment I don’t think it matters too much as long as you are getting stronger you will see changes. Personally, I would eat in a very slight surplus or at maintenance. If you’ve just started working out you want as much energy as possible to fuel your workouts and adapt to the changes. As you start to put on some muscle your body will change for the better anyway so you’ll keep motivated. For others they are motivated by losing the belly fat and being in a deficit would be best for them as long as they can deal with the lower energy levels and recover well etc. Don’t be tempted to dirty bulk though, just eat in a slight surplus and keep consistent.


GingerBraum

Surplus.


MO2004

I used one of those TDEE estimators online and it says my TDEE is around 2600 calories, would 3000 be a good surplus?


GingerBraum

Assuming that the number is accurate, 3000 is fine. Make sure you're tracking your weight closely.


rizzledadon

A surplus is best to build muscles. Calculate your TDEE and add 10 to 20%, keep in mind that you’ll also gain fat during that period and that’s perfectly normal.


MO2004

I used one of those TDEE estimators online and it says my TDEE is around 2600 calories, so would 3000 be a good surplus (about 15% increase)?


rizzledadon

Sounds good to me.


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MusicalPolymath

Unless they're really small plates it's fair to say there is something to be gained from deficit deadlifts. If you really want to have the perfect height just throw some plates or a mat under them until it's about the right height. Just make sure not to go higher than usual as then you gain less instead of gaining more from being lower.


geebucks_

Pending the right equipment, you could also try lowering the spotter arms in a squat rack way way down, and just don't slam the bar into them when you're lowering it.


betterchangeyourmind

You can balance the bar on some 45lb plates stacked up horizontally to the correct height.


KabsDK

Working out again seriously after years of not lifting. I am not a beginner and used to bench 225, but not an expert either and much of my strength is since gone. Theoretically, I have time to lift 7 days a week, so in what intervals and what splits should I schedule my training, given my situation? 2-split program, training 4 times a week? 3-split program, training 6 times a week?


ballr4lyf

4 days, and the other 3 days to focus on cardio/ conditioning. https://www.strongerbyscience.com/avoiding-cardio-could-be-holding-you-back/


RidingRedHare

Both would be fine approaches. This depends a bit on how patient you are. If you are patient and listen to your body and take extra rest days when needed, you could try 6 times per week. If you have a history of being overoptimistic and increasing weights and/or number of sets too quickly, do 4 times per week.