Moronic Monday - Your weekly stupid questions thread
By - cdingo
# Post Form Checks as replies to this comment
### For best results, please follow the **[Form Check Guidelines](https://www.reddit.com/r/Fitness/wiki/posting_guidelines#wiki_how_to_post_a_form_check)**. *Help us help you.*
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Fitness) if you have any questions or concerns.*
Weird question I already know the answer to:
So, one time i got my abdomen cut in half and a feeding tube to my stomach. I lost a ton of weight during the party and I seemingly have a small mound of fat on what was the feeding-tube-side. I understand that there’s no such thing as targetted fat burning and it’s a systemic process to get rid of it all at once. So just live with it, yeah?
If I'm doing a [Beginner's 5/3/1](https://thefitness.wiki/routines/5-3-1-for-beginners/) and want to include the KB Turkish Getup as an assistance lift, does it count as a "core" exercise or a "push" or "pull?" Or does it count sort of as a combination of "core" and "push?"
It actually says to do 50-100 reps for assistance (pull/push/core) exercises in however many sets that that requires. But I don't really blame you for thinking that's the case since a lot of legitimately stupid af programs exist and this one is written in a pretty convoluted way comparatively speaking.
I personally wouldn't count it as any of them. Do proper assistance as per the program. If yoh want to add Turkish get ups for fun then just add on the end. It's not adding really to your main lifts though, not that there's anything wrong with that. Do what you enjoy.
If my daily protein goal is 80 grams, why can't I drink 4 protein shakes throughout the day and achieve my goal?
I mean I obviously can but why isn't it a common practice?
Protein uptake is less in liquid form
> I mean I obviously can but why isn't it a common practice?
1. Macros aren't the only thing that matters regarding health. Micros are important. People don't worry about them because if you have a varied diet, you generally don't lack them and because they don't make you big.
2. It gets really boring.
3. It is not filling. You drink a protein shake. Boom. Hungry again pretty soon.
This is why they are called supplements. They supplement your supposedly already healthy diet.
Protein shakes are meant to fill the gaps, not be the foundation. This is because real/whole foods come with a lot of other nutrients like necessary fats, carbs, vitamins, minerals, etc. that are also necessary for your body to function and will help you make progress.
I personally do meal replacement shakes for all my nutrition. It tastes somewhat unappealing, but it works. It all depends on your preferences.
I drink a mass gainer shake, eat a meat and veggies dinner and drink two protein shakes and it works just fine for me
You can. It's just boring
Because eating the same thing 4 times a day gets tiring.
If I get more active, will I naturally be more hungry? Or am I just doomed to find eating the biggest chore of my life? I'm fed up of this vicious cycle of
not eating --> too tired to do something I normally do --> stamina lowers as I stop being as active, as I stop doing that thing I normally did --> I get an even lesser appetite as I'm doing less activity --> even more not eating
In my experience, lifting heavy weights (80%+ of capabilities) has always stimulated hunger, big time. Experienced this with myself and clients.
Hunger and sleep.
Heavy deadlifts -> Big meal -> Slight break -> Nap is a recipe for a good after noon.
Depends what you mean by active. Lots of cardio will burn lots of calories, which will signal you to get much hungrier. Your body doesn't want to emaciate itself. If you mean lots of strength training you probably won't get hungry enough if you're looking to eat a lot more in order to bulk. That will be a chore. It will be easier if you pad your diet with some empty carbs though (rice, pasta, ice cream, bread, etc.) once you have enough nutrients from other sources.
Thank you\~! I'll try getting a healthier diet first, and then I'll add them empty calories slowly...While also increasing the amount of cardio I do.
Sure thing! I don't mean to recommend the empty calories unless your trying to bulk up a lot though (you can do it slower with a small surplus). The cardio is also uneeded (but very healthy in general) if you are trying to gain weight.
I'm not trying to gain weight, though that would be a plus, it's more of just gaining extra stamina and not being tired all the time. In holidays I always just...lose all my stamina really quickly.
Seems dumb but getting rid of bellyfat? Im italian. Every italian i know especially the men on my fathers side have potbellies/ round bellies and no fat anywhere else on the body. My abdomen just keeps getting worse. What are some good excercises for that region? Or how should my diet change? Again im not heavy per se i just need a shaped belly.
You can't spot reduce fat with exercise or diet. It's mainly based on genetics where your fat tends to store on your body. Best you can do is reduce fat throughout your body with a caloric deficit. Check out this guide: [https://thefitness.wiki/weight-loss-101/](https://thefitness.wiki/weight-loss-101/)
A diet model with high amounts of lean protein, veggies and fruits, moderate amount of carbs from whole grains and low amounts of fat might be a decent place to start.
Fair enough. Ill have to get better with taking my antacids. I got a weakspot in my stomach lining that simulates hunger at all hours
How can I tell if my lower back pain is just muscle soreness or an injury from deadlifting? The pain started about 1-2 hours after deadlifting and is getting slightly unbearable. Getting up, sitting down and bending over is really painful. This is also my first time deadlifting after about 3 months, if it matters.
Thanks in advance!
Based on my experience. Wake up tomorrow. If you can get out of bed with ease, likely DOMS. If you have a hard time getting out of bed with a dull pain, likely a back strain with lateral pain on your lower back. If you can't get out of bed at all, longitudinal back pain, and you're getting sharp shoots of pain and numbness in your lower body, that's a herniated disc. [You can differentiate the latter two with these tests - just need someone to help you out.](https://youtu.be/hb4eiJFWqS8) Either way, would see your doctor or physio for the last two.
I thought DOMS can last for up to a week, so why tomorrow?
You should be able to tell if it's soreness based on your sensations from when you first started lifting. Your muscles should be sore, sensitive, and tight. Soreness will not stop you from getting out of bed easily. Everything else will be an injury. My experience with back injuries was to wait for the body to partially recover during sleeping for my muscles to go cold.
I'm leaning towards this being a back strain because this pain is not normal, but there's no way I can definitely tell you. If it's still daytime over there and you're really concerned, a visit to the doctor today won't hurt.
I actually only lifted 12 hours ago and it's night time now... So I guess I'll go see my doctor tomorrow if the pain gets excruciating. Thanks again!
When I do leg workouts, or really any kind of workout, I know there is a stronger and weaker side because thats usually just how it is, but also because I have mild scoliosis.
But when I do them, Ive noticed the side that is stronger is usually more tired than the other side, or at least the side that appears larger/is the dominant side.
Ex: I do a split squat, 12 reps each leg, slow, and when Im done both legs feel KINDA tired but the left side feels more tired... but its also the stronger side
It goes for unilateral exercises, Ive done searches (albeit quick) ones, skimmed through the wiki, and I know I have a muscle imbalance, and maybe even a leg length problem, but I dont know why my stronger side is more tired than the weaker side, despite doing the same thing.
Uh forget I even asked I figured it out I think at least, and I was using atrocious form.
What’s the best way to lose fat without losing too much muscle? 6’2”, male, 180lbs, 20% body fat per bathroom scale.
Lifting weights and eating adequate protein, (for you , ~180g protein based on your bodyweight) while in a calorie deficit.
As you lose weight, your body is going to start shedding everything it doesn't need, so you have to tell it you need the muscle around. Lifting weights (preferably on the heavy side, ~80% of 1RM in the 3-6 rep range) sends the "build/keep muscle" signal. Protein is the building blocks for it.
Awesome!!! I appreciate it. 180 grams of protein per day is tough, but I’ll do my best. And I’ve been doing three sets of 8 reps so far but I’ll adjust to what you’re mentioning. Thanks a lot.
fasting is a good way to lose weight without losing much muscle.
Stamina training. Weight training but more reps. Eat at maintenance levels.
Gotcha, thanks! That’d be a no to cardio and calorie deficit then since that would cause muscle loss?
There’s debate surrounding that question, typically you really only lose muscle in a severe caloric deficiency. But if you eat enough and train properly your body will get stronger and you will gain muscle while slightly utilizing fat. In the end, you basically keep the same body fat but your muscles grow into it.
Anyone else that got the covid vaccine and had your arm hurt like a MF the day after? Did you train anyway? :P
Had pain after the first shot wich also made its way to my pec. Still hit the gym with my buddies after :). Didn't have any problems after.
Yeah I should've waited an extra day, thinking back. The day after was way worse muscle wise. I felt normal and all, except for my shoulder being shot and feeling weaker than normal. But 2nd day was 90% normal 😎
Vaccine hit me pretty hard. I was so dizzy and my muscles were aching pretty hard so I had no choice but to take some time off
Super sore arm for 2-3 days. Also the day after the vaccine hit me like a truck with body aches and head aches.
Went to the gym and had a legday. But this was the worst gym session I've had in my life. It's like my strength had been drained from my body. Felt like my previous 4 month break from the gym. 80kg deadlift felt like 140kg.
Funnily enough i feel fine other than my shoulder where i got the shot feels funky as hell.
I did... A few months ago
Edit: if it's just the arm that's hurting, go for it. If you're feeling feverish and sick, wait a day or two until you're confident that you're body is ready to train. I'm young so I had an easy run of it, but it really depends on how fresh your immune system is.
Hypothetically, if you had an injury preventing the use of a limb for a long amount of time (6-12 months area), would it be better to train the other limbs, only the opposite half, or not at all in terms of muscular imbalances? As in, if left arm was injured, would you train right arm + legs, just legs, or not at all?
Yes, obviously you should train your other limbs to maintain strength and health, but im talking from a standpoint of long term imbalances. If you train only 1 side for a year, or only one half, will you ever recover from that imbalance? Will you always look fucked?
There is research that shows even if you just train one limb, you still make/maintain gains to some extend on the other limb. So I'd say yes, once the limb is workable again you can correct the imbalances
I'd say yes you should train the rest of the body. As a fit and strong person with a routine/discipline, once the injured limb is functional, you can train it and address the imbalance in a few weeks or months
If you can flex and see abs can you also be fat? Not a body fat percentage in mind just kinda traditionally what’s considered a fat guy.
Then it depends on what is a "fat" guy in your opinion. Imo, you can be fat and still see your abs. Even if you don't have much fat in the stomach area, you may have a significant amount in other areas such as your butt, arms, legs, pectorals, face, etc.
How can I determine my muscle to fat ratio? I do cardio once or twice a week and don't diet. Do I have to go to the doctors or are there at-home methods?
The Navy method is free and as accurate for most people as a Dexa scan for n=1 subjects.
You can get a DXA scan for usually between 80-120$. They aren't perfect but they're considered the most accurate method available to a normal person.
Thank you, this is great!
Should my/will my workout sessions be longer the more I progress?
Marginally because you have to spend more time with more warmup sets to prevent injury and loading and deloading plates. Maybe more if you have to take a couple extra minutes before your work sets to rest. Some of it is offset by a more efficient technique and planning, though.
I use a timer to keep my rest times in check. After maximizing my gains or finishing a program, I might also modify the programs a little in reps, sets, and exercises depending on my goals. For example, I don't do 12 reps anymore because I realize I'm doing a lot of junk volume, so I went down to 8-10. Or if I'm spending way too much time, I'll drop a 3x8 accessory set and focus on 2x10.
What matters more reps or weight?
Depends on your goals. In general lower reps/high weight per set for hypertrophy/strength. Higher reps for power exercises (though they actually require a speed component) or endurance.
* Weight = 1-5 reps for strength
* Reps = 6-12 reps for hypertrophy, 12+ for endurance / cardio
The inherent assumption is you're fatiguing yourself towards the end of each set anyway (> ~2 RIR). Anyway, I found some more recent contradictory papers:
> Progressive mechanical tension overload is considered one of the major factors of muscle growth and changes in muscle architecture, which are attained by increasing RT intensity of effort. **RT with high-loads (>85% 1RM), and a low number of repetitions (1−5) as well as long rest intervals (~3−5 min)** is largely oriented toward a greater magnitude of mechanical tension, which primarily **develops strength, while muscle hypertrophy is compromised .** RT with a lower number of repetitions, yet with high-loads emphasizes mechanical tension and results in high levels of neural recruitment (fast-twitch muscle fibers). Another critical variable influencing hypertrophy with an evidenced dose-response relationship is RT volume [11,56]. **Higher RT volume (28−30 sets/muscle/week) is associated with greater increases in hypertrophy compared to lower volume (6−10 sets/muscle/week) in both untrained and trained populations [12,20].** **Implementation of training with moderate number of repetitions (~6−12), multiple sets (3−6), moderate loads (60−80% 1RM), and short rest intervals (60 s) between sets elicits greater metabolic stress (in contrast with high-loads), which appears to be a potent stimulus for inducing muscle hypertrophy .**
> **However, as long as RT is performed to volitional fatigue, training load might not affect exercise-induced muscle growth.** Findings by Schoenfeld et al.  indicate that both low-load RT (≤60% 1RM) performed to volitional fatigue and moderate-load RT (>60% 1RM) elicit significant increases in muscle hypertrophy among well-trained young men. **However, the participants following the low-load RT protocol performed approximately three times the total training volume compared to the high-load group (sets × repetitions).** Similar findings were also demonstrated in a study by Ikezoe et al. , which highlighted the importance of performing exercise to volitional fatigue when low-loads were used to maximize muscle hypertrophy outcomes.
> The present study shows that marked **increases in strength can be attained by resistance-trained individuals with just three 13-min sessions per week, and that gains are similar to that achieved with a substantially greater time commitment when training in a moderate loading range (8–12 repetitions per set)**. This finding has important implications for those who are time-pressed, allowing the ability to get stronger in an efficient manner, and may help to promote greater exercise adherence in the general public. Alternatively, we show that **increases in muscle hypertrophy follow a dose–response relationship, with increasingly greater gains achieved with higher training volumes.** Thus, those seeking to maximize muscular growth need to allot a greater amount of weekly time to achieve this goal.
> The findings of this review suggest that training to or not to muscle failure may produce similar increases in muscular strength and muscle size. This finding generally remained consistent in subgroup analyses that stratified the studies according to body region, exercise selection, or study design. Still, when volume was not controlled for, **there was favoring of non-failure training on strength gains, as well as favoring of training to failure for hypertrophy in resistance-trained individuals.**
Hopefully someone more updated and knowledgeable can weigh in? Otherwise, would have to wait for another recent meta-analysis on the recent findings. I do know that you see more statistical strength gains in bench press with low reps compared to high reps and no statistical difference for quad muscle thickness between low and high reps, though. [Source here.](https://www.researchgate.net/publication/338125992_The_effect_of_repetition_ranges_on_maximal_strength_and_hypertrophy)
If you want a more specific answer you'll need to ask a more specific question. Do you need help choosing a program?
Yes as long as you maintain a caloric deficit you should be fine. The more work you put in and the more severe your energy deficit, the faster your results.
As for barbell exercises, I would recommend squat, Romanian deadlifts, deadlifts, overhead press, bench press, rows for core lifts. I also like hip thrusts but a lot of people don’t consider them as a core lift. Cleans are good as well, but require really good form.
body weight exercises to include-burpees, Bulgarian split squats, body weight squats, lunges, push-ups, pull-ups (or lat pull-downs) and ab work (crunches I guess for basics?).
2x/week is probably the minimum, yes. There's a bunch of good routines in the wiki. If you can swing 3x/week that will be better and give you more options, but you can also split one of the 3-day program into 2 days if you want.
So I fell off the wagon for the past 3 years due to various mental health things. Neglected my physical health, and taking anti-depressive medication did not help matters. So I gained 50+ lbs. Not all at once. it's been gradual.
I am 5'4, and roughly 190 lbs. I am trying to decide what is the best way I can go about losing that and reducing any loose skin that might accrue. Would it be enough to just compromise with my body and instead of trying to lose weight, just bust my ass on bodybuilding/powerlifting to develop muscle beneath the fat, and then burn down the fat that way?
Or should I aim to lose..idk, about 15 lbs, then just focus on building muscle? I would like to get back down to a max of 170, but ideally 160. Weight distribution has been pretty much uniform around my body, but with significant stretch marks in my inner thigh region, and primarily mid torso, so I have a bit of abdominal distention going on.
Good on you for making the first step.
First, ensure you are in an environment to succeed. If you have a secure one, I can safely recommend a cut with a 500 caloric deficit. First, calculate your TDEE using a calculator. Ensure you're getting 0.7-0.82 g protein/lb bodyweight every day. Then eat whatever fits your macros.
You'll reach there in 15 weeks. Meanwhile, pick a program, familiarize yourself with the movements, and start going to the gym. Read the wiki on the sidebar to get started. While you're losing fat, you'll be [re]gaining muscle.
I am a bit fortunate that before this I used to be a regular at the local gym my bud was running, but then moving happened, health took a dive, etc.
All this to say I am not really concerned with being able to do it. I know I can, but I definitely just wanted to be smart about it cause I haven't been keeping up with the science behind fitness principles, and I never used to be so heavy (only 10 lbs overweight max), so I just wanted to make sure I didn't over do and end up putting my body in worse wear you know?
I was actually calculating myself around 650 as a deficit, should I drop that to 500?
I personally would do 500 first for a week or two and then decide if you can spare the extra 150. I'd even consider rolling back to 250 and ramping up in a week if the first couple days are too hard. It's a marathon, so sustainability is everything.
Seeing as you're getting back, reminder to restart as a trainee for programs and weights again. Pick a program, refresh on technique, cues, and habits. If you overestimate your lifts back on your better days, injuries can occur and will set back even further.
Roger, that checks out! Yeah I think I might just ease myself back in, and I think the scaling up from lower calories is a good idea. Thanks for putting my mind at ease brother, it really helped clear up some anxiety I was having.
Glad to have you back! Keep at 'er.
I go to the gym after school, and I often find that the squat rack is pretty much always occupied. Would it be okay if I just supplement barbell squats with goblets and leg press?
Nothing will build your legs like squats, BUT... if it's not available during the time you're there, go with the next best option. You can always ask the person if you can work in with them, too.
Depends on your goals. Want to get strong at barbell squats? Gotta barbell squat. Want to get bigger and stronger legs in general? Goblets and leg press is probably enough
This answers my question. Thanks.
With the caveat that once you get strong enough, your arms/upper body will be limiting on the goblet squats and just doing leg press may not be enough.
I also do leg extensions and hamstring curls if that helps, I plan on starting to deadlift but I need to search up the form and such
Is working an active job any kind of substitute for cardio/conditioning? I work in a grocery store and am always pushing floats, dragging pallets, etc. I’m looking at doing BTM and I’m just wondering how to account for that against the scheduled conditioning.
I would do the conditioning in addition, if possible. The stuff recommended for BTM doesn't take a lot of time, and you can go shorter if you need to. 10 minutes can be a decent conditioning workout if you go hard enough.
You definitely could. When I worked in a machine shop I was constantly on my feet and walking around, sweeping and adjusting stock and all sorts of other activities. I was losing some weight just from that alone, although just make sure you keep an eye on your eating. You can easily end up eating more to compensate.
I mean considering walking itself can be counted as cardio, I'd say technically so. That's why most tdee calculators will include stuff like "active job" when putting activity level as it would mean u burn more calories. Don't know what BTM is tho so can't help u there
So today was Pull Day, and I’ve been noticing a real recurring problem with any kind of pull up/down exercise that’s completely capped my weight progression. I feel a weakness in the area around the intersection of my front delt and upper chest (I don’t really know what to say specifically because those are ostensibly push muscles, but we’ll say front delt, and maybe a *bit* lower) that causes me to give out before my actual pull muscles are exhausted.
Is this some kind of impingement or muscle imbalance that anyone is familiar with? On the surface I don’t know why pain in my front delts should be happening at all, but, because I’ve always been sure to hit rear delts hard to avoid a common imbalance (overdeveloped front delts), is it possible that I’ve created an *uncommon* one accidentally?
Could be tendonitis, just something to think about. I'm not a doctor but if I found myself in this situation I would take a few days or even a week off from Pull exercises(and any other movements that bother it). Then reassess from there
Could be related to shoulder/rotator cuff or short head of biceps tendon which attaches around there. I would get it assessed by a PT if you're concerned and develop a plan to address the pain and return to lifting without issue.
Is there *pain* in between your front delt and upper pec? That could be an impingement issue which can be easily corrected with wall angels.
“Weakness” in those muscles shouldn’t really effect your performance on pull days. So 🤷♂️
I’d say noticeable discomfort (worse than weakness, but not an acute sharp pain, as though I’ve torn something or anything like that). It’s enough that it’s what causes me to stop my reps before my biceps, back muscles, forearms, etc are too fatigued to actually want to stop, and I believe it’s causing a plateau because of that.
Like, it doesn’t linger more than a minute or so, but then it’s back after say, the 8th rep, or the 6th rep of the 3rd set, when the whole family of pull muscles feels like it should be doing 10 or 12 reps were it not for that shoulder joint area.
Could be your rotator cuff or from the bad form on pulldowns. Work on strengthening your rotator cuff muscles and do mobility work
I could see this being the cause for sure. I’m really bad with not stretching or doing any mobility exercises.
I'd see a physio, you shouldn't be using your pec/delts much in vertical pull movements.
Need help with a decision (no medical advice)
So I have hypothyroidism, just started meds 2 weeks ago, aint doing jack but Im gonna take it up with the doc.
What Im having issues with is should I bulk or cut?
Now Im more leaning towards the bulk option because with my hypothyroidism I have a SUPER HARD TIME losing weight, I mean I have to eat with a 1000 caloric deficit including cardio for anything significant.
And I cant handle a 1000cal deficit. So I wondered if I should just bulk because I have it easy building weight.
Im M, 19, 5’10, 78kg skinnyfat.
If you know those meds aren't working and you've been religiously tracking your calories, you might want to ask your doctor these questions and how much your condition affects your TDEE.
If they prescribe stronger medication and it works, would cut. If not, eat at your real TDEE and lift to build muscle. Sounds like if you bulk, you'll be putting on permanent weight.
Am a student recently moving into my own place away from college food, etc.
Any healthy plus cheap plus easy recipes that a student with limited income plus limited time plus in need of losing weight can make? Or the recommended resource for such things?
I am not vegetarian or allergic to any food stuff.
Chicken fried rice. It can be really basic and easy but still delicious and filling.
If you want healthy and cheap food options, always have rice and beans on hand. These two are really good carb and fiber options in your diet.
Use a slowcooker or instant pot to make shredded chicken breast. You could then use that to make fajitas or other things in large quantities for meal prepping
This x100. With bulk chicken breast, chicken broth, and veggies in a crockpot for 8-10 hours... delicious, nutritious, budget friendly. Rice can be done in there too.
Question from someone who is overweight and looking to start exercising.
Would it be better to use a treadmill or an exercise bike for cardio?
Anyone know if there are good machines to have at home? With the pandemic worsening again I’d like to be able to workout at home but I have limited space and a machine that can do multiple things would probably be best for me. I’ve seen a bunch of adds for Tonal on FB and Instagram but no one I know owns one so I have no idea if it is actually any good.
I'd say elliptical. You can always jog or run in the park and buy a bike and go riding outside. The elliptical has less impact on your joints, which is great if you're overweight or are injured. It's as cheap as a training bike while both are cheaper and compact than a treadmill. I'd definitely consider mounting a TV in your training room so you don't get bored, though!
Oh I didn’t even think about an elliptical! That might be a good idea.
I know they have different training runs and stuff on the newer bikes and treadmills so I thought that might be good to help with getting variety into my workout. I’m moving to a new city so I don’t know where exactly it will be safe to run/bike which is why I thought to get one of those for now until I’m more comfortable with the environment.
I'd say an exercise bike if u can choose only one. I love the treadmill but it could be mimicked by walking around the house. Harder to replace bike
Both are good, but I'd say the bike would be lower impact on your joints, so that might make it easier to workout. Plus it's smaller and usually cheaper.
Don't know anyone with a tonal though, sorry!
Most likely it's just because you haven't done these lifts in a while. In a couple weeks you'll have a better sense of your current strength.
How to do the perfect push up to avoid long term shoulder damage. Read an article recently that a majority of people do push ups incorrectly. Any quality instructional videos out there I can trust?
I usually take a cold shower in the morning, but does doing this make my veins less visible the next few hours?
Maybe slightly during the shower for veins closest to the surface of your skin, but your body is always undergoing homeostasis and regulating your body temp at 37C. After a few minutes of your shower and you're in your clothes at room temp, your veins will expand back to normal.
Any good programs recommendations I like a ppl split but am having trouble finding something I like
Then research some of the best exercises for each body part (tried and true are always best, there are some straight weird recommendations) and program to hit each muscle with 10-20 hard sets a week. Adjust as you go and change out exercises that you don’t like. BOOM you have the best workout program for yourself.
I'm not always motivated, it's a routine and I have to do it.
Why are you not able to eat quality food?
I wanted to be able to do the splits so I started working out by following this video [https://www.youtube.com/watch?v=GTBB3IekEwY](https://www.youtube.com/watch?v=GTBB3IekEwY) and I started that in December. Later, I took some stretches from some other videos cut them up into my own video [https://www.youtube.com/watch?v=CIdSGp6U8RA](https://www.youtube.com/watch?v=CIdSGp6U8RA) as well as using another video [https://www.youtube.com/watch?v=BG8OpBNLgYI](https://www.youtube.com/watch?v=BG8OpBNLgYI). The problem is I've never worked out before, I'm really not sure what stretches I should be using together for the best results, I don't want to overexert myself either but I'm not sure how not to do that if I don't know which stretches I should be using and whatnot. I'm not even sure where to start. I also don't know how often I should work out because for most of the time I would just do them every day but I've obviously heard of break days and such. I'm just not sure what to do haha.
Thank you :)
what is a good fat substitute for butter in my bulletproof coffee? I am going on a deployment in teh military and am not always able to make the full recipe. I have mct oil, caffeine tablets, and water - what is a way i can add 'fat' that doesn't need to be stored in the fridge but fills me up w low calories throughout the day?
Coconut oil might be a good option. Doesn't need to be stored in a fridge, tho it might liquefy depending on the temperature
Probably a really dumb q but can I mix my creatine with my protein shake that I blend in the morning? It sucks drinking it with water
I don't like drinking it with water either so I just toss it in my mouth and rinse it down so it goes down quick. I've tried it in my protein shake before and I can definitely notice the taste that way, and don't want to ruin the taste of my shake.
I'm blending it with milk/banana/pb/oats so I doubt I'll be able to taste it haha, thanks bud
Nope sorry. Gains law section 102.8 strictly orders that "Thou shalt not mix thy creatine with protein during the hours between dawn and noon." But nah u should be fine. The only thing I've heard not to mix creatine with is pre-workout but even that has no hard backing to support itself
😂 lol thanks, gave me a chuckle. Appreciate the advice bud
ya, I eat mine with my oatmeal
as long as you drink it within 8 hours of mixing
if i’m used to the work load and don’t feel fatigue, can i skip rest days? i’m currently doing PHAT
You need to change the stimulus. Either by increasing weight, changing exercises, or changing reps/sets.
You aren't doing something right if you don't feel the need to rest while doing PHAT.
the first month i was def feeling the pain but i feel like i’ve adjusted to it
Are you still progressing with weight? Are you doing outside conditioning as well?
If you eliminate a rest day, every body part loses a full day of recovery, which will likely accumulate fatigue.
as for outside conditioning, no, at the moment i’m trying to bulk a lot so i haven’t been doing any cardio or anything. i’ve been back in the gym for about a month + a week and i’ve gained 7lbs
yes, i’ve been consistently adding weight or getting to the top of the rep ranges for everything, i skipped my last two rest days because i felt good and still made decent progress. i can definitely see how this will catch up to me though lol
Do conditioning/cardio on those days
When is the best time to do cardio- before or after work out?
don't overthink it and just do it
They say after workouts so you have maximum energy for your lifts buts its a small difference so its not end of the world if u did before.
Depends on what your focus is. If you're there to lift primarily then I would do cardio afterward.
I have been doing the beginner's plan for about 2 weeks now. I have some discomfort in my lower back region right now. I am guessing Deadlifts or squats is causing this. Should I continue with my current plan and just power through the discomfort?
You could have a weak lower back/core I work sitting down all day and def had some intense tightness in my lower back during deadlifts because of what i assume was weakness, for me the tight pain was gone within half an hr of doing my lifts. If you have pain for days afterward that isnt muscle soreness id take a step back and re-examine form. Also maybe look at alternative lifts like trapbar or sumo. For me sumo is way way more comfortable than traditional.
I'm in the exaft same boat as you, and I just discovered something called the trap bar deadlift. Look it up and look at the articles written about it and videos, apprently it's a coon alternative to deadlifts which takes the strain off the back but has the same benefits. I'll be trying it in a few days and will see how it goes.
do some core workouts, they will help strengthen your lower back. when i was new to lifting i had the same lower back discomfort you talk about
Can you suggest some core workouts? Would these be without weights?
planks are the easiest to get started with. i like bicycle crunches, hanging leg raises, and the ab wheel is nice too. you can also try stretching your back out using a foam roller, it may help as well
I do them thumbless because it feels like I get a better pump but I feel it's a bit more straining on the wrist so be careful if you do them like this. Just my personal experience.
You probably only find foods appealing if they arent sweet or incredibly salty. Your taste buds arent weird you have just trained them to like these foods.
If you can drink milk, drink milk. Potatoes are also good for you and you can salt the hell out of them. You can't go wrong with milk and potatoes, and over time your stomach will expand and you'll get hungrier. You'll be surprised how quickly trash eating habits can reform themselves into good ones if you work out hard and make yourself tired. I used to go all day without food and then eat whole pizzas for dinner; nowadays I just have no desire to do it because I'm actually burning energy throughout the day.
How can you eat both McDonalds and pizza every day and not hit 2000 cal? Remember we often underetimae our calorie intaked by large margins. Also keep in mind while you're young, your metabolism is at its highest, but as you get older it slows down and you won't be able to burn through the same amount of food you're eating now without gaining weight. So it's a good thing you want to start making change, and as someone else said start slow. Or... maybe don't really. I was at my heaviest in June (178 pounds) always ordering in and eating whatever, decided to see a dietitian and she completely changed my diet drastically. Because I'm paying her I was incentivized to just follow her diet even if it's a big change, and honestly it hasn't been that bad. I still sneak in "unhealthy" food every now and then and I've still lost about 12 pounds so far. It even encouraged me to start lifting and it's been going well.
He could eat a 400 calorie cheese burger and a 700 calorie slice of pizza from Costco. That's McDonald's and pizza everyday and still way under 2000 calories
> I have tastebuds that make me pretty much vomit up healthy foods
Talk to a doc, thats not normal.
Best way to “fix” your eating habits is to slowly change them over time and starting with adding a protein shake to your diet is a great start
You can find all the answers here: https://thefitness.wiki/muscle-building-101/
How do you eat when your life just has a bunch of random sports? I’ve done the lifting/counting macros/calorie deficit thing. I find that it only works if the amount of physical activity is consistent. Problem is in the summer, sports are a plenty, 2 hrs of tennis in the morning, someone suggests an evening V ball game, pick up soccer. Sometimes it ends up being several extra hours each day. How do you eat in these circumstances? I have no idea how to calculate. Basically just trying to hit protein goals. Ideas?
30 minutes broken down into three weights:
Plot your activity in a spreadsheet and generate an XY or line chart. Y-axis is calories, x-axis are the weight classes. Derive a linear equation with f(x) where x = your weight. That'll by your calories burned in 30 mins. From there, divide this y = f(x) value by 30 mins. That'll be calories burned per minute for your weight. Then multiply it by how many minutes you work.
e.g., you're 308 lbs and bowling for 1.5 hours (177, 211, 245, 279 calories burned for 130 / 155 / 180 / 205 lbs in 30 mins)
y = 1.36x+0.2
y = 1.36(308)+0.2 = 419.08 calories in 30 mins
419.08 calories / 30 mins = 14 calories / min
14 calories / min * (1.5 hours * 60 mins / hr) = 1260 calories burned in 1.5 hours
So the doctor said I strained my shoulder and take two weeks off the gym, and obviously I’m going to not do any upper body exercises, but can I still do high bar back squats? Or should I just not touch any weights for the next two weeks?
Obligatory not a doctor or PT
High bar squats will still use your shoulder. SSB squats or leg press would put much less strain on them
1. Why do I feel like a complete moron the day after working out? 70kg/155lbs for 3 sets of 8 is definitely not a significant amount of work to tax anyone too much, so why did yesterday's squat session make me completely stupid, lacking concentration, and unable to study today? Am I just pathetically weak, or is my nervous system somehow fucked, or what?
2. Why is it that if I try to study, or just read a lot and in the same day I work out, my sleep gets fucked, e. g. I wake up at night, wake up too early, have trouble falling asleep, etc.? I wanna push myself and do everything, but it feels like my body just won't let me. Do I need to put everything else off if I want to gain muscle?
Are you taking pre-workout before lifting? Or taking any stimulant? And is it later at night?
Lots can go into affecting sleep. I agree with others the sleep is more likely the issue with your studying.
As far as training goes, don't worry about if it's "too taxing" for now. Just keep trying to make progress.
Looks like you have a problem with your sleep that's affecting your training and studying, not the other way around. Get your sleep in check and the others will take care of themselves.
- start going to bed at the same time everyday
- no phone and maybe minimal tv before bed
- eat better if you have a bad diet
- magnesium can help
- lastly, sleep aids, but only if the previous methods failed (which I doubt)
Is it just me or do arms take way longer to build muscle? In all other muscle groups I seem to consistently be able to push my max weights. Arms on the other hand seem to be stuck on my max.
The only improvement is that max weight reps seem to get easier each week. But actually moving up to the next weight feels much more difficult than other muscle groups.
It is purely depended on your genetics. Phil Heath did not train arms at all as a PRO yet he had the biggest arms imaginable on Olympia stage
He benched without using his arms?! That is impressive.
He did not bench pressed without his arms. Are you retarded?
Are you? Heath didn't have an "arm day" in his workout, that doesn't mean he didn't train his arms lmao. Take a look at this video [https://www.youtube.com/watch?v=JmZCr3Ssrs4&t=70s](https://www.youtube.com/watch?v=JmZCr3Ssrs4&t=70s) and you tell me whether or not his arms are moving. If you're gonna be wrong, don't be a prick.
Mein initial point still stands
the smaller the muscle the harder to grow
I've been working for 20y on my eyebrow muscles. It's all about that intimidating, gorilla-like gaze
UL/UL splits are the only workout that I’ve ever enjoyed and after a long time of being on one I’m getting bored
My results haven’t been great in terms of progress and gains over the past few years of doing them either tbf, though that could be due to multiple reasons
As somebody who can fit two “up to 1hr” sessions (usually around 50min running Lyle McDonald’s bulking routine) and both weekend days as what I’d consider a novice lifter, what routine could I try next?
What are your main goals in the gym? Would you say you are chasing after strength or aesthetics?
Aesthetics for sure
I've always really enjoyed Jeff Nippard's programs, and I believe he has a 4 or 5 day/week UL split. His programs are typically powerbuildy, which would likely be an optimal way to work for aesthetics
How have you found progression? I’ve been doing PhUL on and off for a few years, I’d say my leg lifts are decent but everything else (mainly back/shoulders/arms are low) though this is probably just me
Is there a significant downside to running PPL 4x a week by doing:
Day1: Pull (AM),
Day2: Push (AM) Legs (PM)
Day4: Pull (AM),
Day5: Push (AM) Legs (PM)
Main downside is going to the gym twice in one day. Anyway you combine your sessions on days 2 and 5? More rest (recovery) time and time for other things.
Why not do an ULUL if you can only do 4 days/week?
I can't see any real downside of running PPL like that, assuming you eat accordingly
To a weight you can hit 12 reps again for. Experiment and see how you go.
It's more comfortable to exercise in your spare time than lying in bed!
I don't exercise because it's comfortable, more the opposite
My bed is pretty comfy