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Moronic Monday - Your weekly stupid questions thread

Moronic Monday - Your weekly stupid questions thread

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MO2004

I'm 99% sure I know the answer to this, but you can mix creatine into your protein shake instead of having it by itself with just water or some other drink right?


Roadatnight

Yes


Real_John_C_Reilly

How do I increase my VO2 max? I go for 3 mile jogs about 2-3 times a week on top of weight lifting 3x a week but I dread HIIT is the only answer for boosting that (mine is below average, and that bothers me enough to want to change it). My jogging pace is pretty slow, and don’t push my cardio too too much on those in favor of keeping it enjoyable


[deleted]

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Real_John_C_Reilly

Thank you :)


Specific-Calendar-96

I had an idea the other day at the gym to do assistance work with the philosophy that I aim for 3x8 at a weight one notch, setting, or plate higher than what I already know I can do 3 sets of 8 at. So I attempt that weight and if I fail it, I stay on that weight, and try it again next time I'm scheduled to do that exercise. If I successfully do 3 sets of 8, I go one notch, setting, or plate higher next time. I will not be doing this for Bench, OHP, Deadlifts, or squats or anything that I feel would endanger me if I fail on it, but I will still try to increase the weight, because I feel I've been going light on my weights. I feel I can do more, that's what sparked this idea. So for example I did shoulder press (machine, not dumbell) and lat pulldowns yesterday with this philosophy. This actually lead to me doing lat pull downs 15lbs higher than what I did previous. And I did it for 3x8, so I'm gonna increase it next time. With shoulder press, I couldn't do 3x8 on this new higher weight so I'll try it again next time. I did a set of 8 reps at this new weight, and then on the second and third set I failed on the 6th and 5th rep respectively. Will this lead to overtraining? Thoughts and criticisms?


IS_ALWAYS_POLITE

I would highly highly recommended Reading Alex Bromley's book Base Strength. I'm 4 years into lifting and it's totally changing my mentality around set/rep schemes, progressive overload and training styles in general. Plus it has a bunch of pre prepared programs that you can jump right into


Specific-Calendar-96

Thank you so much. I'll check it out. Found a pdf.


LittleKidLover775

So I've been lifting consistently for a few months, and I've been wanting to get some supplements to help me out a little bit. Right now I'm taking some simple pre workout with what seems to be the right stuff, at least according to my youtube research, and I just bought myself some creatine and whey protein to help out even more. I'm just wondering when I should be taking the different stuff. Pre workout is obviously right before I go to the gym, and I get that I should take the protein afterwards (also, mix it with milk or water? What's better?), when does the creatine go in? Like am i supposed to chug two shakers with stuff before I go lift?


Duke2nd

for creatine, find a time that works for you to take it daily. for me it's in my morning routine. for protein intake, it doesn't matter too much as long as you split your protein intake overall (not just shake) over the day. there's also an answer to "protein intake when" on the faq :)


LittleKidLover775

Alright man, so like an hour so before the workout should be an okay-ish time for creatine right? Thanks for the response!


Duke2nd

anytime is fine for creatine! just find a time where you remember to take it daily


albert_thegreat

I’ve lately been using 2 pound ankle weights while i go jogging. I usually just jog for 30 minutes with the weights, repeating 2 times a week to avoid joint pains/problems and injuries. Is this healthy for my ankles?


[deleted]

**Can Running With Weights Boost My Performance?** Experts weigh in on the benefits of strapping on an extra load for your training. BY EMILY SHIFFER, DEC 4, 2020, RUNNERS World https://www.runnersworld.com/training/a34838389/running-with-weights/


callthecopsat911

It's not worth the risk. Running puts a lot of stress on your joints especially your knees and hips, you don't want to be adding to it. Also, weighting your ankles will reinforce bad form, causing imbalances. Just jog faster or for a few minutes longer. If you really want to do something weighted, then go for a walk with a hiking pack or a weighted vest (or just go for a regular walk, walking is very underrated. it's not fatiguing so you can do a lot of it. it also doesn't make you hungry like running does). If your goal for weighting yourself is leg *strength*, 2lb weights are literally baby weights. Just do squats and stuff.


Reflexive97

So I've been lifting weights pretty consistently four to five times a week for the past four months. My question is, if I want to gain muscle and lose fat do I just eat enough protein to gain muscle, but limit my calories so I burn the fat? For context: I weigh 178lbs at 5'11 if there's not enough info here to properly answer I understand


callthecopsat911

You're relatively new to training, so right now I'd say eat just enough calories to maintain your weight. You'll be gaining muscle and losing fat. Note that you can't do this forever though, only beginners and/or those with a lot of fat to begin with can do it at a good pace. Once you feel your strength gains starting to plateau, eat more such that you're gaining about a lb a week, because a calorie surplus is ideal for building muscle. After a few months, you could decide to do a cut and get rid of the fat--again, smartly try to lose about a lb a week, not too fast or you'll lose muscle and generally feel like shit. Rinse and repeat.


Wipee5

I plan on swimming along with my workouts once the pool opens back up this week. My question is for the days where I both swim and lift weights, does the order matter? And if it does, when should i drink my protein shake?? Goal is to lose a little fat, while getting stronger. Is it: swim> weights > shake? Or is there a more optimal order?


sudolake

Lifting --> cardio / swimmi g


[deleted]

This meta analysis says that *protein timing is not very important*. **The effect of protein timing on muscle strength and hypertrophy: a meta-analysis** Brad Jon Schoenfeld et al. [https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53](https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-53) ​ As to **exercise order** here is what one author has to say. *"The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity."* [*https://www.military.com/military-fitness/running/cardio-or-weights-which-comes-first#:\~:text=The%20majority%20of%20fitness%20experts,before%20their%20most%20strenuous%20activity*](https://www.military.com/military-fitness/running/cardio-or-weights-which-comes-first#:~:text=The%20majority%20of%20fitness%20experts,before%20their%20most%20strenuous%20activity)*.*


brennenburg

I swim more than i lift. Lift first if you care about hitting your max that day, swimming will take a lot of work capacity from you. You will feel it the most if you try to do back stuff like pullups after. Swim first if you care more about the swim that day. Half an hour of backstroke after a push-focused day will do a lot for your shoulder health. Backstroke is actually like the swim counterpart to face pulls, try to incorporate a bit of it into every swim session you have. Eat something that digests fast before your swim , such as some cereal or a banana and eat at least a little bit of protein half an hour after your swim. If you intend to lift after that, drink your big protein meal after that. If you swam last, just chug the protein shake after your swim. But, if you swim immediately after lifting, get a little snack in, like the aforementioned cereal or banana.


Wipee5

So if i want to do a push day lifting, i should: lift>snack>swim(with backstroke)> protein shake.. i can work with that! Thanks for the advice Edit: what if i need to stagger the workout and the swim? Should i swim in the morning and workout later? Or workout and swim later? (If im working around my courses in the fall)


KyaAI

Weights first. Swimming is pretty exhausting, especially since you haven't done it in a while. You'll have less energy for the weight training if you swam first. Shake whenever you like. It matters more that you get enough protein than the timing of it.


sudolake

I can easily deadlift 7x 100kg, maybe more, calculator said my one rep max is 122kg, I know that the calculator is not entirely accurate so I set my goal for 115kg. I couldn't even lift it from the ground. I think my preparation for the 1RM was too much. How do you prepare for it without getting tired ?


callthecopsat911

Lifting heavy singles is a skill, you can't just lift your 1rm if your body doesn't know how to do it. You have to train heavy singles with submaximal weight to prepare for max attempts, not just decide to do it one day. [Obligatory Alan Thrall](https://www.youtube.com/watch?v=y6PU3mr0qy4).


sudolake

Hey, I watched the video but he didn't really say when you should do them. Lets say my example compound lift is deadlift. I do 5x5. Should I do my single at the end or at the start (after a warmup) ?


callthecopsat911

A lot of people I see (like thrall) do it after warming up, that way you can actually base your working weight off the single you worked up to. Some programs like GZCLP have you switching rep scheme when you can no longer do as many reps while adding still weight every week, until you're doing a lift for just singles (5x3 -> 6x2 -> 10x1). I'm sure there's other approaches too. Big caveat here, I don't do either of these myself! My program doesn't call for it, and I don't have a need to actually measure what I can do for a single because I can track my progress just fine tracking what I can do for fives. Just sharing what I know about them.


sudolake

Wow, thanks, will watch it later


godamongpeasants

[https://youtu.be/2m89AUgTxFk](https://youtu.be/2m89AUgTxFk) This video from Pewdiepie at minute 3:00 What's that thing called? Where could I buy it? With my workouts which are dumbbells only I want to be able to progressively overload em and this looks perfect for that


Nekyiia

they're just bulky adjustable dumbbells


godamongpeasants

yo thx man


MO2004

Are skullcrushers a suitable alternative to overhead dumbell tricep extensions?


Ably24

Yes. You can load more on the triceps using skullcrushers than with extensions assuming you’re using one dumbbell per hand. If you’re using a heavy dumbbell with both hands conducting the exercise, they’re pretty similar. I find I have more back/shoulder involvement using one big dumbbell. If using one lighter dumbbell in one hand, then you would be changing the exercise cutting out unilateral tricep involvement. As with everything fitness, everything is variable so it depends on what you would like to focus on.


T4KeNuS3RnAmE

Yes


calmloves

**Can I still build muscle if I'm not eating enough calories, but I'm eating enough protein?** I'm 21, female, 118lbs, just started resistance training almost 3 months ago (was not fit at all). I really don't like to eat a lot for some reason, I'm barely eating 1200 calories a day. I don't feel hungry enough to eat more than that, even on days when I'm active. However, I always eat 120-130g of protein a day. Will I still build muscle/get toned and get stronger?


[deleted]

At 118 lbs your protein needs may be only *80g per day*, and by this calculation you are consuming more than enough. **Protein Requirements of Pre-Menopausal Female Athletes: Systematic Literature Review** by Drew Mercer et al. [https://www.mdpi.com/2072-6643/12/11/3527](https://www.mdpi.com/2072-6643/12/11/3527)


Bobsleepszzz

If you are new to resistance training, and you eat enough protein, you will gain muscle regardless of if you are in a calorie surplus or deficit


calmloves

Okay thank you. When will I not be a beginner anymore and will therefore have to start eating in a caloric surplus? Also, I lost 7-8 pounds within those three months (so less than a pound a week). Do you think I was still gaining muscle during that time? My pushups have definitely gotten better and I am lifting heavier now, by a few pounds.


[deleted]

You might like to try a LBM (Lean Body Mass) calculation. While the formulas do not have great accuracy they may be fine for detecting changes in LBM. Here is the *Army Body Fat* calculator. https://www.gigacalculator.com/calculators/army-body-fat-calculator.php


callthecopsat911

You’ll know when you’re at that point when strength gains plateau, how long it’ll take depends on many too variables to tell.


Bobsleepszzz

You have almost definitely gained a little muscle. Depending on how tall you are, it might be a good idea to switch to a surplus. If you have less than a year of good training and diet you are probably still a beginner.


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Bobsleepszzz

Since you are already over weight, I would cut to around 140-145(try to lose about a pound a week). Then slowly bulk back up (gain about a half pound a week). Make sure you eat 140g+ of protein the whole time.


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Bobsleepszzz

Honestly that’s super common among men, keep up the hard work bro.


bakashinji420

Im 23, my goal is to be able to lift above average for an American male my age. I was talking with my girlfriend and she thought that if I could bench press 180, that would be above average. Is this a good goal ? What is the average an american man can bench ?


tookie_tookie

How about you forget that and make it a goal to bench 1.5 x your weight. Or something like to that effect? Have your competition be with yourself, not with others. Having said that: my Phys Ed teacher told us that we should be able to bench 70% of our weight at minimum.


callthecopsat911

If you want to be above average, remember that *most people don’t lift*. Train properly for like a month and you’ll already be comfortably above average. If you think 180 puts you at just above average, your perception of how strong people are has probably been skewed by people on the internet, which isn’t a good place for your mind to go. All that is besides the point. Just aim to be stronger that you already are.


TulkasTheValar

Here's what you do. First you stop caring about what anyone else can lift. Lifting is about beating your previous self. I started lifting earlier this year, I started repping 135lb on bench, this week it's 185. I go to the gym and I see guys repping less than me and others repping way more. The important thing is how I have progressed. 185 was a milestone because it was 50lbs more than when I started. My next goal is 225. If all I cared about was hitting 180 than I would never know how strong I can be.


Bobsleepszzz

If you can bench 180 you can probably bench more than the average American man. A better goal is to try to improve your bench over time.


oromis95

Is muscle growth / repair counted in exercise calorie counts, is it significant?


Bobsleepszzz

It’s not worth worrying about, just find a kcal amount that fits your goals


pinkolomo

What's the best strategy to fuel endurance training (cycling) while dieting (targeting a 500 deficit every day)? I do pretty strenuous workouts for 2-3 hours every other day of the week, and I do 2 hrs or brisk walking on my recovery days. My rides burn about 1100-1400 calories. On my riding days is it better to eat more of my calories earlier in the day (I e. Have a larger and carb rich breakfast/lunch) or just eat significantly more for dinner post workout? Does it make a difference in terms of recovery, performance? I just know I don't like eating too much during the day of my ride else I just feel too blosted. My normal day will entail eating 300-400 calories for both breakfast and lunch, maybe some fruit as a snack periodically. My riding days I'll eat an extra 500 calories worth of carbs split between meals or snacks. Seems to be okay and I don't feel too lethargic this way? I've definitely noticed a small drop in performance though, at least looking at Strava times and an increase in RPE. That was pretty much expected though. I guess the tldr is: what's the best way to keep my glycogen levels high to fuel workouts while dieting?


Monitor_343

Is it normal to have a line of bruises up my shins from deadlifts? From what I understand, when deadlifting the bar should basically be dragged up your leg, or at least very close to it. This means I end up with a vertical line of bruises up to knee height. They're not painful at all but I just realized today that they looked kinda silly. Am I doing something wrong or should I just embrace the bruises?


Nekyiia

Allan Thrall made a video on this, or at least went into it in one of the deadlift form videos


Bobsleepszzz

The bar should be touching your shins as you deadlift but not causing them to bleed. I would suggest wearing long socks or knee sleeves over your shins as you deadlift so you don’t develop scar tissue


welllwhattayaknow

I can’t say if your form is perfect or not, but I do know that it’s really common for that to happen (like it does to me too). USA Powerlifting, for example, requires all lifters to wear long socks when deadlifting, even if the lifter doesn’t think the bar’s gonna scrape.


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Bobsleepszzz

That is just wrong


Zynaster

When bulking/cutting what weight do you base your macros on, your starting or current weight? When should you adjust your caloric intake/macros? After a cut? At the end of your bulk? Both?


Mediamuerte

Current. Weigh yourself daily, average weekly, use your new weight to calculate macros. Whether you are wanting to change your weight or keep it the same, the only way to know is you're eating the right amount is to monitor weight.


SnizzPants

I've been on a diet for the past 4 months and for the summer it's meant eating 4,000 calories per day on Saturday and Sunday, and then eating 1,000 calories per day during the week to counterbalance it. It's fucking stupid but I'm still losing weight. How harmful can it be?


Mediamuerte

Is weight lifting a part of this or are you just trying to lose weight? If you don't care about the exercise part, keep doing what you're doing.


SnizzPants

Haha oh buddy you better believe it is. 5 days a week. I know this isn't sustainable but that's why I'm sharing it in the moronic monday thread haha.


Mediamuerte

While it averages to 1800 calories per day, you spend 5 out of 7 days completely unable to recover from exercising. If you care about weight lifting, this isn't worth it.


SnizzPants

Yeah I figured as much. I’ll be better next weekend I promise 😭


DaBubbaGoose

Are we the same person? I tell myself every weekend that this one will be different, but then I go off the rails HARD.


SatInTheLoft

Its not. I'm unsure why you'd eat so excessively on your high calorie days, but if its works and you can stick with it, crack on.


SnizzPants

> I'm unsure why you'd eat so excessively on your high calorie days Because I'm a moron.


[deleted]

I cant even do 1 pull up how could i improve? I can do push ups ,squats and abs with no problem ( 4 rounds of 25 reps each). Im male 175 cm and wight 103 kg. Im fat but strong.


tookie_tookie

I had this problem a long time ago that I fixed this way: at the end of each workout, do as many pull-ups as you can. Even that that mean half. My first week I did half's and 3/4 until I finally got to 1. Kept this up for a couple of months and I was able to do 10+


[deleted]

Thanks mate ill give it a try!


DidiDombaxe

To sum up, you're too fat to pull your weight. I was the same at 89kg. I went down to 78 and could lift myself.


[deleted]

Lol thanks for the rough yet honest answer. So , my goal should be to loose weight and then ill try the pull ups. Thanks bro!


DidiDombaxe

I mean, keep trying. But don't get upset you can't lift yourself.


Elegant-Winner-6521

Pull ups are generally just harder for heavier guys as a rule, even for strong heavy guys. Lat pull downs, negative pull ups, or pullups from a horizontal position (e.g. under a bench or railing, where you are basically horizontal) are easier variations you could do. There are lots of youtube videos on how to progress to pull ups.


[deleted]

Ill try the bench and the negatives! Thanks so much!!


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gatorslim

Please take some time to read the wiki


ayecheers26

i’m totally new to reddit what’s that


gatorslim

Check the sidebar on the right.


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thedancingwireless

If you're very skinny and you want to get bigger, sounds like it's time to start building some muscle. The appearance of fat in your stomach and thighs will lessen as you build up muscle in those areas because it won't be the only thing there.


klop32

Hey! I'm currently running a 4 day a week upper lower split and it's been going well. However, I'm on summer break and have enough free time to lift 5 times a week. I genuinely enjoy lifting and often have to stop myself from going during rest days. I'm relatively new to the gym and do a decent amount of cardio on my rest days just as a result of my lifestyle. Would it be a bad idea to lift an extra day during the week? Could it potentially slow my progress? How would I even go about doing that? Interested in your thoughts. Thanks!


[deleted]

You'll be fine! If your program is a 4 day you could just work on accessories or abs or something on the extra day on. I've ran 5-6 day programs before so it's totally doable as long as you're mindful. So maybe don't hit maxes and extra strenuous lifts.


[deleted]

Need some advice on my bulk. I have been mostly focused on gaining strength and then working on hypertrophy on each session. My lifts on the big four right now are: Bench: 90kgs - 3x5 (was at 75kgs in march) Squats 120kg - 3x5 (100 kgs in march) Deadlift 152kgs - 2x5 (135kgs in march) OHP - 50kgs - 3x7 (was doing dumbbell variation in march) I am currently at 72kgs at 167cm height. I am progressing well so far but I am also pretty much at my limit on the bulk. I'm probably at 20% bodyfat right now if not more, is it wise to keep going and aim for maybe a 100kg bench or something? Also how much strength can I expect to lose on a normal paced cut? if I try to cut down to like \~ 12% bodyfat?


DDsLaboratory

Hello! I’m a 5’9’’ male, weigh 163lbs and have 12.8% body fat. I’m not sure where to go from here. I’m fairly new to consistently working out, although have a little knowledge in this area and I really want to have a body I’m proud of. Should i focus on bulking, cutting, or what? Im content with how certain aspects of my body look (arms are big but wish they were more toned) and unhappy with others (chest is small). Thank you!


[deleted]

I would bulk. Especially if you think cutting down any further is not worth it. If you have decent amount of muscles on the other-hand, cutting is an option aswell Make sure you're ready to invest like 8+ months on the bulk. I let myself get consumed in the "bulk or cut " mindset and it set me back. Don't fall into it. The bigger you are the easier the cut is likely gonna be anyway since you'll need more food to maintain heavier weight. I've been stuck on the big three for a while but a couple tweaks in march did wonders for me. I run a PPL routine since I want to do both strength and hypertrophy roughly twice a week. But the PHUL/PHAT routine is also really good imo if you prefer doing strength workout only once a week per muscle group. What worked for my bench: \- working on better form. Making sure my shoulders and triceps werent slowing me down. \-Added weighted dips focusing on the triceps 3x6-8, heavy OHP 3x6-8 Squats: \- Full depth, 3x5 and Deadlifts: Started doing them twice a week(came at price). ​ As I've been working out, these past 5 months, I've slowly realized that I needed to recover longer cause I was busting my ass off so I started doing 3 days on 1 day off and now 2 days on, 1 day off. It's most likely due to deadlifting every back session but it's worth keeping in mind. I would also recommend in investing in straps for deadlifts because I was stuck at 140kgs for so long because my grip strength would give out. Also make sure you're training hard and trying to improve in anyway every session. Be it reps or weight. If your training is hard and on point there can only be three other factors as far as my journey has taught me: 1. Sleep 2. Need longer to recover 3. Not eating enough


LessHippo

I've been lifting for 6 months now and I'm quite happy with my improvements. But I would like to swap from 4 bodybuilding session + 1 10 km run on the friday --> to 3 bodybulding session (Full body workouts and not my usual splits) and start Muay Thai with 2 trainings a week. Anyone doing a similar program ? Am I being unrealistic since Muay Thai has quite heavy cardio trainings ? My main fear is to loose the muscle I struggled so much to get... Is it justified ? Thanks a lot


lortaj

Maybe do PPL instead of full body? It'll give you more time to recover in between Muay Thai and lifting.


LessHippo

yes but I would be hitting muscle groups less regurlarly don't you think ?


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LessHippo

Ok I get it, but let's say I do one PPL per week something like : Monday : Push / Tuesday : Muay Tahi / Wed : Pull / Thursday : Muay Thai / Friday : Leg I would be hitting each muscle groups only once in a week. Aren't we supposed to plan workouts like : PPL Rest day PPL , so 6 days out of 7 ? Plus, I think I might extend my training interval for a week up to the saturday so I can use Wednesday or Friday as a rest day and do the leg session on saturday. (and keep sunday as rest day as well)


DisgruntledGirlie

Problem knee in a weird lift for them to be a problem (not a medical question): While i do have a problem knee, and when I started squats it reared it's ugly head. But I figured out the form issue and now squats are no longer an issue... at least for my knee (I think I was allowing it to buckle inwards). Anyway, now almost every time I do Pendlay Rows, that same knee starts to ache. This seems like a really odd lift to have knee issues with. Its not bad enough to stop me from doing them, just enough to let me know that I'm likely doing something wrong and might have a form issue (no, I dont have a video). Any common mistake that people do when doing pendlay rows that I can use as a cue for next time?


lortaj

Are you locking your knees when in the movement? That could be the issue. It's not a stiff leg deadlift, you can get into position with knees slightly bent instead of locked.


DisgruntledGirlie

>Are you locking your knees when in the movement? Uncertain. But will look into it next time I do them. Thanks. I think between that and checking my toe placement might help (might have had them too "forward")


Q_Q-Reddit

Where should I add my abs into my PPL workout? Im bulking rn and I want my abs to be big how should I approach this so that when I cut later my abs will look good?


isaiahtheclever

Wherever you want. The push pull legs template doesn't have to be taken literal.


Q_Q-Reddit

How many days and how many minutes each day should i have to dedicate? Thanks for the reply btw


isaiahtheclever

No problem. Abs can be trained pretty often since they're a smaller muscle group that tends to recover faster. In general 10 to 20 working sets a week should suffice, as with any other muscle group.


murakumo666

Am I skinny fat? if I'm 160lbs 5'5" male so 26.6 bmi and 26% bf according to height waist ratio. technically the root question is I'm confused on whether I should be bulk/cut or like slight surplus(recomp?), thanks


lortaj

I would say find your maintenance calories, cut 250 from that then do a mini cut into a recomp. You would be surprised by the amount of gains and fat loss during a recomp.


-ASTROTHUNDER-

Cut


murakumo666

thanks I've been cutting so I'll just keep going 👌


-ASTROTHUNDER-

np boss, i would cut, and the bulk in the winter so that you come out looking nice asf in the summer


ndlzkov

I’m doing PPL and my past two sessions (for the first time ever) I’ve been working up to a single that’s tough but not a complete grinder. Assuming I’m not feeling any pain or extra fatigue would it be fine to hit a 90-95% single every leg session (twice a week)?


BC1721

> Assuming I’m not feeling any pain or extra fatigue would it be fine to hit a 90-95% single every leg session Yeah. The SBS programs include an "over-warm" single before your working sets, which boils down to a single at ~90%.


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lortaj

Clean bulk with a focus on heavy compounds


Nekyiia

I'd prefer a picture instead of a bf% estimate, but I'd probably do a slight bulk if I was in your shoes, because you have nothing to cut down to


Elegant-Winner-6521

I was in your position not long ago and to start with I just kept eating at roughly maintenance but upping my protein with a shake or two each day. I found that my weight didn't change at all but my overall body composition improved and I felt leaner and looked stronger within a couple of months. jeans started to feel looser and shirts filled out more. You can recomp like that to start with, then once you don't feel so fat you could start a bulk?


I_Ride_A_Nimbus

Do you want to look skinnier or more muscular? If muscular, bulk until you decide you want to be skinny, then cut. If skinny, cut.


hyptune

will i get results just by doing arm workouts or do i have to work my whole body?


Elegant-Winner-6521

You could and you would get some arm results but the question is, why would you want to? Aside from how disproportionate you would end up looking, you would eventually be putting yourself up for severe imbalances. All the supporting muscles surrounding your arms would be struggling due to lack of training. Best case scenario, you get a weirdly disproportionate body. Most likely scenario, you plateau on your lifts very quickly. Worst case scenario - you tear a shoulder or pull your back.


Asad0__0

Hey I am a beginner I just started the GYM yesterday, my weight is 119lbs(54 kg) and height is around 5.7' . I don't know how to start I want to gain weight(65-70) without supplements and all and want to make a good physique. I am trying to understand few blogs but I can't understand them because everyone says different things. So is there any diet chart or exercise chart I should follow? thank-you ​ PS:- In my town there are only 2 GYM, and the trainers is too bad here


S4ABCS

If you are looking for dietary recommendations, as a start, look at the MyPlate diagram. Dietary changes should be introduced slowly so as not to overwhelm yourself. Start by cutting processed foods and cut back on alcohol if you drink. Complex carbs such as whole grains and oats are good for fiber and energy. Good seed bread is a simple way to get the recommended fiber and grains in your diet. Incorporate more healthy fats such as avocado, nuts, legumes, and fish. Vitamins and minerals will come mostly from the fruits and veg that you eat. And then there's protein, lean proteins sich as chicken and fish, smaller portions of red meat, yogurt for gut health and soy proteins (found in beans and nuts). To tell you the truth the best diet is a varied and colorful one. It will be a process with how much weight youd like to gain but stick with it! The results are well worth it.


chaachaachemist

Gaining 70 pounds of muscle is an ambitious goal, but start by reading the wiki. In order to be somewhat lean at that weight and height steroids are likely going to be needed eventually, but goals are goals. Start slow and have fun.


BC1721

I'm assuming he means going from 54kg to 65-70kg, not adding 70lbs of muscle.


chaachaachemist

One can dream in the daily...


E-Step

Hey dude, take a read of this: https://thefitness.wiki/getting-started-with-fitness/ There's also a diet section and a bunch of recommended lifting routines to follow too.


Mental_Vortex

read the wiki


Asad0__0

thanks will try


_Propolis

>So is there any diet chart or exercise chart I should follow? I've found all the info I needed through reading this sub's wiki, and it's intended to be read before asking questions.


Professional_Pen_755

been doing full body 3 days for 5 months now but as weight are going up I have been getting some low back pain after DL and BACK SQUAT it seems my APT is the weak link (tight lower back, tight hamstring, weak core abs, tight hip flexor, Butt pointed ,Stomach look swollen) are there any exercise to avoid and some exercise to fix it? for now I'm staying away from SQUAT AND DL until I resolved this issue better address now than later.


lortaj

More core work, isometric and weighted exercises. Are you bracing your core as you do your compounds? Definitely do a good warm-up before every exercise. Make sure you are being intentional with your warm-up. Like for leg day, use the bike for 10min then do some direct activation like hip thrust/leg curls/abductors/booty band work


Druidette

As you pointed out, you need to work on your abs glutes and hamstrings more. Before squatting, warm up with leg curls/hip thrusts, John Meadows swears by this tip. Also, see a physio.


DenysDemchenko

If it's actual back pain, you should probably consult a physician. But if it's soreness, then there's nothing to worry about and you should continue doing the Squat and DL as getting stronger on those exercise will fix your issues.


Substantial-Coffee33

Are Leg Presses any good as a Squat assistance exercise? Or should I just do more Squats (high reps, low weights)?


Druidette

Yes leg press is great, also hack squat, pendulum squat, smith machine squat, all good after squats as you can isolate your quads easier without fatiguing your core/posterior chain like you would with BB squats.


[deleted]

There are better moves that assist the squat, such as front squats and bulgarian split squats. The leg press is a good move if you want to increase muscle mass in the legs, but it's carryover into squat strength is not great.


Druidette

There is no *better.* There's a reason every bodybuilder does some sort of leg/machine press.


[deleted]

We aren't talking about bodybuilding, we're talking about improving squat strength. And so there are some exercises that will assist the growth of your squat more so than others. Squat variations are much more common in powerlifting training than leg presses.


Druidette

The OP never stated he was coming from a powerlifting standpoint either. Any squat variation will carry over strength, whether it's leg press or split squats.


BigDizzyFig

The leg press will allow you to fatigue your quads, hamstrings, and/or glutes (depending on foot placement) beyond what you are likely to achieve with squats alone, so in that sense they are good assistance exercises for the squat.


DenysDemchenko

If the goal is a bigger/better Squat, just Squat more. Otherwise the Leg Press is a decent leg builder.


speedr123

What is and isn't considered active recovery? Is doing some simple stretches on a rest day considered active recovery? Like when people say "do nothing" for passive recovery what does that even include or not include?


Mediamuerte

LISS


Nekyiia

active recovery is doing something that gets your heart rate up


speedr123

would this include something like yoga where my heart rate remains <55% MHR? like my resting heart rate is ~50 (age 23) and im not sure if doing some yoga that primarily consists of stretching and gets my heart rate up to 80-100 is considered active recovery or not


Nekyiia

don't major in the minors, do whatever you enjoy brudda


Im_a_sea_pancake

currently 116lbs, male, 5' 5", 10% body fat, beginner lifter. is gaining 1lb a week too much? i was trying to gain about .5lbs a week, dont wanna put on too much fat.


Druidette

1lb/week is fine, as you're underweight any weight gain is probably good. However, you can't escape the fact that most of the gained weight will be fat, but also some muscle (if you're lifting). This is why you'd ideally cut down after gaining a certain amount of weight.


Mediamuerte

I think at your weight it would be reasonable to do .75 lbs per week. 375 calorie surplus. At your weight, I'd say you want to be putting on muscle for the next year. 375 is a little more strict but it will allow you to bulk through next spring and still have close to a summer body.


Im_a_sea_pancake

thank you :)


Nekyiia

> is gaining 1lb a week too much? No you should otherwise include how tall you are whenever you ask something like this, because that 116lbs could be very low


Im_a_sea_pancake

oh ok mb ill add that to my original comment


tsarblyatinum

Are there any non machine replacements for Deadlifts that work the same muscles but use less weights? I work out at home and am running low on weights and room on the bar.


BC1721

As others have said, deficits or paused deadlifts are great. If you want, you can also try snatch grip deadlifts. Excellent for your upper back and you start from a much deeper position as well. I deadlift 240+ and at snatch grip I struggle a tonne with 180kg.


Druidette

If you're running out of weight as you're restricted to a home gym, I wouldn't even worry about finding a deadlift replacement, no exercise is necessary in bodybuilding, this includes deadlifts. You could certainly RDL with a lower weight to hit your lower back/hams, but as long as you've got plenty of rowing/pulling movements, from an aesthetic point of view, you won't be missing anything by not deadlifting.


[deleted]

[Paused deadlifts](https://www.youtube.com/watch?v=eZsR8m9NEus) are a hefty move


Nargarjuna

High pulls from the floor would be my go to if I was running out of weight.


DenysDemchenko

Deficit DL and Suitcase DL, to name a few options.


tsarblyatinum

I think I'll try suitcase deadlift, what's the difference between normal and deficit deadlift? I can't see a visual difference.


[deleted]

[удалено]


tsarblyatinum

Ah, thanks.


hooahest

Is it possible to get a slight fever from deadlifting too hard? Twice now after having a new deadlift pr I got a fever the next day afterwards...just a coincidence I guess, but still


Nekyiia

usually only happens to me after cycling for 3+ hours in one go


DenysDemchenko

I used to get that sometimes after training in general during my first 6 months of training. It went away.


Kvlka666

I've been eating at maintenance for the past month or so and am now trying to transition to a deficit (about 500 cal) for the past week, but keep getting fatigued while working out and end up overeating. Any helpful tips to transition properly?


Druidette

I'd say you shouldn't be feeling fatigued so quickly in to a deficit, it took me roughly 3 months to feel any adverse affects in the gym from being in a deficit. Either start slow on the deficit, *or* move your calories around so you **eat before training**. Make it so you get plenty of carbs pre-workout, this should help a lot, also some sort of intra workout drink like a zero cal gatorade etc.


DenysDemchenko

Either start slower with less of a deficit and gradually build up from there, or push through and your body will eventually acclimate.


[deleted]

[удалено]


Druidette

Well are your lifts going up/getting stronger? If not, then you're liking not gaining any muscle and just fat.


Alakazam

When bulking, if you're not getting enough protein, not training hard enough, or eating at too big of a surplus, you'll gain more fat than necessary, which typically presents itself as a bigger belly.


nobodyimportxnt

What’s your surplus?


hydrate_reminder

I need to really get in shape within a short time frame. (Physical Fitness Exam for job) As a 165lbs 5'10 23yo male, is it realistic for me to make significant progress in both strength and endurance (pushups and running) within the next 2-3 weeks? I know it's easier to get in shape when you're younger. Will a strict diet/exercise routine be enough to possibly make the cut or is making significant progress something that will take months and months?


Ivysaur44

It’s unlikely, but it depends how close you are to passing the test already.


hydrate_reminder

Thanks for commenting, I'd say I'm pretty close as far as most of the exam but I'm way behind in the push up section which is 24 pushups in under a minute. Is that something I could make significant progress in within the next few weeks or probably not?


Ivysaur44

Push-ups are pretty easy to train for and can be developed pretty fast. Just start doing a few every night


ThePatel

Yeah I think you can work through 33 push ups in about 3 weeks. It sounds like that’s the only think holding you back, and you seem in decent shape from running a 6:30 mile. Look up a push-up progression program and train it.


hydrate_reminder

It was actually 24, my mistake. However I believe to be significantly lacking in this aspect of the exam and can only do about 15 before losing strength so I know I'll have to work extra hard on developing those muscles. My concern is how to maximize these exercises without pushing myself so far I'm too sore to go to the gym for a few days


mathAndScience12

15 to 24 in a few weeks with your weight? 100% completely do-able. I'm confident even with below average genetics and suboptimal recovery you can crush it. [https://sealgrinderpt.com/blog/navy-seal-workout/pavels-pushups.html/](https://sealgrinderpt.com/blog/navy-seal-workout/pavels-pushups.html/) This is a program that I just found. Pavel has a pull up program that's based on the same principles but it's applied to push ups. Essentially, you're going to do a very high frequency program (greasing the groove) and BW pushups are easy to recover from. Just follow the program and be diligent on doing your pushups every day, sleep well, eat well with plenty of protein, and this will be a cake walk


hydrate_reminder

Your comment is very reassuring, thank you. I'll be sure to put in the work


Mediamuerte

What do you have to do for your fitness exam? You can improve your running by a lot in 3 weeks but strength will only improve a little.


hydrate_reminder

Honestly I'm not too worried about the running portion which is to run 1.5 miles in under 13 minutes- which I can already do. However, there is a sprinting portion where I'll need to sprint 300 meters in 64 seconds which I haven't tested myself on just yet but seems like it would drain me. And finally 24 pushups in under a minute which I can't do yet.


Mediamuerte

300m in under 64 seconds isn't too bad. It is just under a 6 minute mile pace but it's for less than a quarter of a mile. That is just a run. Start doing push ups now and maybe you will get 24 or at least close to it.


hydrate_reminder

Thanks for the encouragement, brother. I feel confident I can pull it off


Alakazam

No, not really. You can improve slightly, but not to any significant degree. Probably a few more pushups and jogging slightly longer.


hydrate_reminder

What kind of routine might I be looking at to maximize the amount of pushups I can do within the next few weeks?


tsarblyatinum

Just curious what job is this (if you don't mind saying)?


hydrate_reminder

Sure, law enforcement


[deleted]

To gain stamina Do you need to be in a calorie surplus? I'm trying to shed some remaining stubborn belly fats at the same time, increase my stamina and be able to run 10 km We know you can't gain size without a calorie surplus, and gaining strength is hard when cutting But how about stamina? Can you gain stamina while cutting? Not a med student or a fitness expert, I don't mind explanations


Mediamuerte

You will become a better runner just by running. Losing weight will make it even easier.


Alakazam

I ramped my weekly mileage up from 10 miles a week to 25 while cutting down 10kg.


Ivysaur44

No, lots of people lose weight while training for marathons or half marathons. You don’t need to be in a surplus, but you do need to eat enough to sustain your training and recovery.