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Moronic Monday - Your weekly stupid questions thread

Moronic Monday - Your weekly stupid questions thread

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jukeboxpirate

If I’m trying to lose weight, would one to two 15-20min YouTube videos targeted towards specific muscle groups be sufficient for each day? I did about 30 minutes of arm exercises and felt like I should be doing more. How do I know if I’m doing enough to make progress?


IlillIlIill1liTlli11

First find your maintenance calories, how much you need to stay at your current weight. Subtract 500 from that and boom you got how much you should be eating to lose \~1 pound a week. You need to RUN a mile to lose just 100 calories. You need to have a calorie deficit of 3500 a week to lose 2 pounds. That means running 35 miles to just lose a pound. Those youtube vids are at most like 100 calories, it isn't gonna help. First find your maintenance calories, how much you need to stay at your current weight. Subtract 500 from that and boom you got how much you should be eating to lose \~1 pound a week. Use a tracker to track your calories. How much you ate and how much calories it is (Don't worry about being too exact by weighing your foods. The amount you overestimate vs underestimate will balance out) ​ The bottom line is that you need to have a calorie deficit to lose weight. Those youtube vids your watching are making you lose at most 100 calories per session, which just straight up will take an eternity to make notable weight loss. ​ https://fitnessreloaded.com/calorie-deficit/


jukeboxpirate

Thank you! I love that you went into such detail. I suppose I need to focus more energy on cooking and meal prep to make the progress I’m looking for.


IlillIlIill1liTlli11

No problem! You don't even gotta go through the hassle of changing up your cooking or meal-prep. Eat like you normally would, but just count your calories and stop once you reach the amount you should be eating. You can use something like myfitnesspal


SzyjeCzapki

watching youtube videos is not really a good way to lose fat eating less, however, is the one and only possible option to lose fat.


jukeboxpirate

What? So working out doesn’t help someone lose weight? I thought working your muscle groups and breaking a sweat was supposed to aid in weight loss? I don’t think think that eating less is the only possible way to lose fat.


SzyjeCzapki

Its such a miniscule amount its not even worth bothering with. A 30 minute walk will burn more calories than 30 minute of weight training. Eat less.


so0ty

What’s the difference between a bumper plate like this - https://www.ncfitnessgear.com.au/product/bumper-plate-2-x-25kg-red/ or just a normal plate? Is one smaller?


Quiet_and_hungry

Sometimes when I squat or bench, I find that my right side tends to drive the movement (I'm right handed). Is this normal or a sign of severe imbalance?


fireblaz6

Why is goin to the gym in crocs seen as so weirdly?? They are comfortable and im not running in them so i dont get it


blueregional

How do you know if you’re on a caloric surplus if you only know the estimate of how much calories you ate and dont know how much calories you burned from your workout?


Significant-Tank-883

Just eat roughly the same amount everyday, weigh yourself everyday for 2 weeks and see what happens. Don’t worry too much about how much your burning during exercise.


fatboi173

Where do y’all dudes buy shorts that aren’t too long and fit well?


JamDog27

Nike dry fit sports shorts are good


erenbitcher

Is it absolutely necessary to have a pull up bar?


swaydan99

It's absolutely necessary to do pullups


erenbitcher

What if for any reason I literally can't get one. What should I do?


RedstripeRhapsodyHP

You can. If you don’t want to that’s fine, they aren’t irreplaceable.


HistoricalCommon

Do you just have free weights in your garage? You could do rows, but it's not exactly the same thing. Do you not have a door frame to hang a bar in?


swaydan99

I don't think there's an exercise that can substitute pull ups, you have to figure it out


Metatart

Why do you do more reps for some muscles? Like for abs people do 30-50 crunches instead of doing a weighted exercise. Is that because of different muscle fibers? I want to get stronger abs so I can do decline crunches and leg raises. Does the 5-10 rep range for strength increase not apply to abs?


Tukuuuu

This is one of the biggest myths of all time. For some reason people think that abs are a completely different muscle group that needs to be trained in the weirdest possible ways. The reality is that you can train them like any other muscle.


Metatart

>Follow up question: My new training plan is in the 8-10 rep range for every exercise except abs and side raises, where it's more like 20 reps. > >What's the point of that? Training abs and delts for endurance because they're involved in lots of other exercises?


Tukuuuu

Training in the 20 rep range doesn't mean you are training for endurance. As long as you are close to failure almost any rep range will cause similar hypertrophy (maybe not 40+ reps). However, going for an excessively low rep range can increase injury risk in some exercises (specially issolation exercises). On the other side, going too light in an exercise (30+ reps) tends to cause people to stop the set due to being cardiovascular or mentally exhausted instead of locally exhausted. This results in poor hypertrophy. Having said that, some exercises benefit from a slightly higher rep range (like 20 reps, in your example). There are multiple reasons for this but it ultimately comes down to your own perception. I'd recommend trying different rep ranges for the same exercise and evaluating which one works better for you. Changing rep ranges from time to time might be beneficial as well.


ghostmcspiritwolf

you don't, necessarily. some people absolutely do lower rep, higher intensity ab exercises. The fact that a training style is common or popular doesn't mean it's the only or best method.


Metatart

Follow up question: My new training plan is in the 8-10 rep range for every exercise except abs and side raises, where it's more like 20 reps. What's the point of that? Training abs and delts for endurance because they're involved in lots of other exercises?


YVS_cule08

I'm male 22 years old, 5 feet 6 inch 55 kg lean Indian guy. I just started doing push-ups and as it turns out I can't even do one push-up. A friend of mine advised me to do wall push-ups and incline push-ups (something which is above your waist height). I'm doing 3 sets of 50 wall push-ups and 3 sets of 40 incline push-ups (it is a railing in my house above 3-4 inches of my waist height). While doing the wall push-ups it's easy in the first set but second and third one anything after 35-40 count is really difficult. In inclined push-ups I easily do 2 sets of 40 and to push myself I sometimes do the third set to 50 depending on how I feel. I have been doing this for about a week is there anything else I can do. Or should I continue doing this?


SoulsBorNioKiro

https://www.youtube.com/watch?v=0GsVJsS6474


villehog

try them on your knees


Ares_HDZ

You want to get stronger, so that you can progress to a full pushup and not breaks some wall-pushup- worldrecord. You ddont need that many reps. Find an angle at which you can only get 7 - 10 wall pushups with good form. The last pushup shouldnt feel like you are about to pass out, you want to feel good enough that ypu can complete the following set. Take a 2 - 3 min pause between set. Go over to r/bodyweightfitness and look for the RR


Watchu

It seems very wierd that you can bang out 3x40 incline but not a single normal pushup. Are you sure youre trying to do them correctly? If your goal is completing a normal pushups id recommend practising negative pushups for a while. Look it up on youtube


herbibenevolent

Are my hamstrings weak or just easily fatigued? Is this a red flag? My problem is that the current program I am running, one of the leg days I do single leg leg curls. It calls for 3 sets of 15 but I can only do a single set of 15 on the lowest weight (10lbs) on the the shortest lever arm. All sets after my first 15 only go for 12 then 8-10. I think it may just be fatigue, because the exercises before this are Deadlift (3x8 @ 215lbs) and walking lunges (3x10 @ 20lbs DBs + my fat belly). When my program calls for RDLs, I usually do ~135lbs for 3x12, so I thought my hamstrings atleast had some strength. Is it possible whenever I do hip hinge movements my glutes are completely taking over and my hamstrings are actually very weak? Do you have any good cues for engaging the hamstrings on stuff like RDL and DL? Im about to start playing ultimate frisbee competitively for the first time since pre-covid, and I'm almost 30, so I am kinda paranoid about tearing an ACL or something like that.


ghostmcspiritwolf

1. the shortest lever arm makes the curl harder, because you have less leverage. if your legs are long enough to extend the lever, try that. 2. it is not possible that your glutes are taking over so effectively that your hamstrings aren't doing much of the work. none of your numbers seem exceptionally out of line with each other. 3. I'm not sure how the ACL concerns got into this, but you're not at significant risk of ACL injury while doing a movement like a deadlift where there's not any lateral movement involved.


madcunt2250

In pro wrestling, there is a term that wrestlers use called being blown up. Basically, they hit a wall when they are in the middle of the match and have to keep going or go to the finish. Also used to train new guys. get them in the ring and blow them up. I want to know what are the benefits of being blown up. Would it improve cardio?


Crookmeister

I think you may be misinterpreting a phrase? I've heard "blown up" and it's usually a synonym with "getting smoked" or "lit up." This is basically universal sports talk and can be used in anything competitive. It basically means getting overwhelmed by competition to the point of failure or near the point of failure. Maybe they are just using it in similar fashion. Like, "get the new guy in the ring and blow their ass up." Aka, fuck 'em up. As in, work them so hard they are near giving up or give up. Look up an MMA conditioning routine. If you did that you would throw up the first time. Or look up sprints(suicides, hill sprints), rowing, etc.


madcunt2250

Yeah that's what they mean. I am just wondering if it has an actual scientific term. Or if it helps with cardiovascular growth.


Crookmeister

The term for helping with cardio would be conditioning


ghostmcspiritwolf

Unless you can define the term a lot more clearly, it's kind of hard to guess at the benefits. You could be describing anything from normal fatigue to adrenaline dump. generally, working through fatigue will improve conditioning.


noobtablet9

Are there any legitimate vitamins or supplements I should know about when trying to lose weight/gain muscle mass? I know of Whey Powder, what else do people use + what has scientific merit?


fh3131

Creatine is the only one that is safe, cheap and scientifically proven. You don't need any supplements, including Creatine, if you're eating a varied diet with enough veggies and protein.


KaldwinEmily

If you stop taking creatine though… what happens? Just wondering before I try it out myself. Do you eventually lose the muscle mass or whatever progress you are trying to get if you stop taking it forever?


fh3131

No, its just a supplement that helps you a tiny bit when you lift. You can stop at any time with no negative effects


KaldwinEmily

Thank you for the reply!


sttme

If I’m on a 3x a week A-B program can I do extra days if I want to get more work in?


fh3131

You can just do ABAB in one week and see how you recover and feel. Many people workout on consecutive days with no issues


killswitchSevenfold

Depends on what you are trying to achieve and how well your body is recovering. If you do not feel like your body is exerted, you can try to add an additional day and see how it goes.


JanitorOPplznerf

I'm an obese noobie on week 4 of weight training. I should be at about a 300 calorie deficit daily. Also training for a 10k. I'm training at least 5 days a week sometimes 6 for about an hour a day. and I'm EXHAUSTED. Despite 8 hours of sleep I just fell asleep in the parking lot after getting a haircut. I didn't get this tired training for my Triathlon in July, the only new things are the calorie deficit and the intense weight training. Is it fairly normal to gas out like I did early in training?


fh3131

There are too many variables here but at a high level, yes caloric deficit plus strength training will add to your fatigue


micmuzzi

Does anyone know why it hurts my left arm on the left side of elbow with palm facing up when I do normal bicep curls like I literally can’t even curl a 15lb dumbbell but if I do hammer curls i can rep 40lb dumbbell all day long?


plwdr

The fact that this is specific to your left arm and that you are otherwise able to lift much more is quite concerning. This sounds like a serious medical problem, it might be a nerve getting squished by your joint but I would consult a doctor either way.


micmuzzi

Okay thank you


Abhigyan9652

Does anyone have a good abs workout with **only dumbbells** ?


versacekingpin

Idk about with dumbbells but I take Muay Thai and sometimes during training they make us run a pretty killer ab circuit. 50 crunches, 25 left side crunches, 25 right side crunches, 25 leg raises, 25 seated knee tucks, 50 Russian twist, do that all in a row without any breaks and you will feel the burn. You can probably add in weight to the Russian twists if you wanted


TheReddestDuck

I used to use this when I was a student in a small room, might be what you're looking for? https://youtu.be/pDhqGEkeG_8


gkw97i

you could ab wheel with them


Abhigyan9652

Nah I have cosco flat dumbbells


gkw97i

sad


Difficult-Can-1812

What are good exercises (free weights, machine) that activate your quads? I haven't noticed any definition or growth aside from my calves. Also should abs have a separate workout like legs, upper body, etc? A lot of resources claim that compound exercises help define your core/abs but I have a lot of fat in that area. I'm a beginner


nexusSigma

Front squats are my favourite if I am specifically trying to nail the quads. Abs dont need a seperate day, just add some sets onto the end of your leg day or something. Although if you are doing heavy squats and deadlifts, Id argue isolation isnt needed. But mostly you just need to lose fat, doesnt matter how ripped your six pack is if theres a duvet of fat hiding it.


ArcticGaruda

>Also should abs have a separate workout like legs, upper body, etc? A lot of resources claim that compound exercises help define your core/abs but I have a lot of fat in that area. I'm a beginner Abs won't show until body fat is quite low, so fat loss is the best way for abs to be defined.


Difficult-Can-1812

Weight lifting paired with cardio warmups help with muscle hypertrophy but what about fat loss? What should I be doing


ArcticGaruda

Abs are made in the kitchen: it's eating at a defecit. It's in the wiki, but I like this article that explains it pretty well: https://physiqonomics.com/fat-loss/ Basically, calculate how many calories you need to maintain (and how much protein you need), and eat at a slight defecit. The best results will be from tracking your calories.


supermoan

How can I increase my bench press load? I can currently go for 20 + 15(bar) Kgs but if I go further, my tricep goes and after that I am not able to bench press even half of that.


Mediamuerte

Progressive overload. You can find it in the wiki. Read the whole thing.


CyberSoze

Relative beginner here, looking to figure out my TM so I can transition into a 531 program. Current squat/DL is 165, and my bench is 110 (all done with the 3x5 program from r/fitness beginner routine). How would y'all recommend I test my TM/1RM? Should I just warm up, then work my way up to my current working weight for 1x5, then just continue to increase by 5lb/2.5lb for 1x5s until they aren't with clean form anymore? I assume that would be my 5RM, and I can calculate my TM/1RM with a calculator after that?


ArcticGaruda

You might fatigue from too many sets that way. What I did was calculate my 1 rep max based on what I was currently lifting, took 80% of that number, and worked up to test it on a third set for as many clean reps as possible. Then I used that to calculate 1rm.


Mediamuerte

You can do a set of 5 then use that for the 1rm and TM.


fanfanye

Those with injuries that only sometimes appear... How the fuck do you explain it to the physio guy. Like I'm explaining my symptoms, he goes to check everything to "trigger" it.. Nothing happens and I just look like a fool cause I swear it's painful but he's doing everything and in not in pain at all.


fh3131

What brings on those injuries? You could look at that and describe it to them. For eg, if your lower back hurts after squats but it's not hurting when you see them, that's still valuable info they can use


prvidal

Im not sure how much I should be bulking (I weigh about 132 and 5'4) I reallllly struggle with gaining weight but before when I was bulking earlier this year I think i overdid my calories cause I saw a lot of fat go to my stomach so I've been scared to eat again. Any advice would be helpful:)


TheReddestDuck

I'm sort of in a similar position, I can't calculate everything I need so I'm basically dirty bulking and getting chubby along the way. I'm just going to deal with it during Christmas and start cutting around March/April when I'm not wearing layers anymore. It definitely fucks with my self confidence but in the long run I think it'll be worth it


jailwall

You bulked too hard once and got a little too much belly fats, and now you wanna bulk again? Why don't just eat at maintenance while training as per usual to recomp?


prvidal

Cause I still think im pretty overly thin. Like im still healthy weight but I just want to gain weight. I just think when I gain weight it goes straight to my stomach so I just want to gain weight more slowly so that it can be more in control (cause I also lose weight very easily). But i guess I could recomp, I just want to be bigger really badly


jailwall

If you're just getting fat in the belly even though you're consistently getting stronger in the gym then it just means your caloric surplus is too high, or you're not training hard enough. You might be overestimating how much muscle you can put on within a fixed time period. I'd suggest finding out your true maintenance and staying at there for a while, while getting stronger and building muscle and losing fats. You don't actually need to gain weigh to look buffer, just being at a lower bf% at the same weight also works.


atlfirsttimer

You need to do more core/ab exercises so even when fat goes to your belly you will be fine Keep up the weight lifting.


aspenextreme03

Any decent db / bodyweight programs? I have powerblocks that go up to 90lbs, jammer pullup, matador on the strip, bands and adjustable bench. No power rack or bar due to space.


PipTheCat24

Can you tell me more about your matador on the strip? This may be the solution I'm looking for. Any pics?


aspenextreme03

Rogue fitness. Strip attaches to a wall 2x4 with 4 lag bolts. Matador is their dip attachment with has a pin that goes to the strip. Other attachments can go on there as well. Definitely saves me a lot of space. I use a band around matador to do modified ab pulldowns.


Mediamuerte

In the wiki


BodomDeth

It’s idiotic but my arms and forearms are big but I have TINY fingers. What can I do about this?


nexusSigma

Skinny fingers you mean? I don't think they will dock you points at a show for having either sausage hands or spider hands. Theres really not much you can do either way.


entheogeneric

Finger pulls


Mediamuerte

Nothing


anonynous198

Does eating late at night make you gain weight if I have a workout routine and eat mostly healthy? Sometimes life gets too busy to eat at 6-7 when I usually try to do..


nexusSigma

Meal timing is not nearly as important as people think. Perfectly optimised meal timing will barely make a difference compared to \*what\* you are eating. There are arguments to be said you shouldn't have a super carb heavy meal just before sleeping due to introducing a bunch of blood glucose before going to sleep and not doing much with it, but in general no it doesn't matter for 95% of people.


Mediamuerte

What does the position of the sun have to do with body weight?


VAGINAL_CRUSTACEAN

Nope, equating for the same amount of total calories, it doesn't matter when you eat them, as long as you're in a calorie deficit.


[deleted]

Q1 : I am skinnyfat 6"2 male @ 185 looking to cut to about 160-166 while putting on muscle so my BMI is more towards 20 or 17. Right now it is 23.8 My goal is to have an aesthetically cut, established yet non excessive physique. Right now, what nutrients should I avoid? what should I max out on for muscle growth to expedite the shredding process? there are videos like [this](https://youtu.be/O-DVv_cVYQo?t=12) claiming to eat carbohydrates but I'm not sure if that is general information which I would filter out for my goal or something to take in. \- Q2 : How much can I train before it is useless, can it even be useless? I am unemployed as of the next two months and I have a lot of time to dedicate to this end which I hold highly. Can that be literally going beast for hours until I collapse? I want my rest day off to be needed.


nexusSigma

1 - Carbs are not your enemy. The most shredded I ever got (6%) I was eating relatively high carbs the entire time, its calories that matter, and keeping your protein intake sufficient. 1.2-1.5g per lb of body weight is a good ballpark, although you can go more. 2 - Yes you can train too much. Recovery is when you grow, not when you are working out. 2 rest days a week is the minimum you should be aiming for assuming you are going HAM in the gym. And you don't need to be there for hours, 45 mins to an hour and a half unless you have some particular program that is very high volume, or requires long rest periods for strength in between sets. Even that a lot of people would consider too much.


ArcticGaruda

Have a read of this article: https://physiqonomics.com/fat-loss/ I think it will answer some of your questions


VAGINAL_CRUSTACEAN

Adding to what the other commenter said, for fat loss you only gotta focus on deficit, but to build/maintain muscle you also gotta focus on not being in too steep of a deficit, as well as getting enough protein. While you can make up your calories with simple carbs and hyperpalatable fast food, it is in your best interest to eat fibrous vegetables and whole foods, both because they keep you satiated, and because getting your vitamins and micronutrients will help energy level. As for training, AFAIK the most important principles are progressive overload, volume, and frequency, and if you go all out every time you work out, you will add a little bit of volume, but frequency and recovery may suffer.


[deleted]

Do you *have* to eat 250-500 calories below maintenance? can you eat too few calories? At this point i'm not one to care how much or how little I eat every day if it helps me. Right now I am doing 1000 a day max due to my shitty lifestyle for the most part but that's the first time I've heard "too steep of a deficit" soo


VAGINAL_CRUSTACEAN

A faster deficit than ~500 will result in faster weight loss, but a lot of it will be muscle, which will in turn decrease aesthetics/maintenance calories. You gotta remember that generally the goal is fat loss rather than weight loss. Not to mention, too steep of a deficit/over restricting is more prone to resulting in regaining the weight, whereas a smaller deficit will allow you to maintain it longer, as well as maintain easier


tonto515

>what nutrients should I avoid? None. You don’t lose weight by avoiding specific nutrients, you lose weight by burning more calories than you eat. See the Wiki. That video is BS. There’s nothing wrong with eating carbs. Carbs are only bad in a weight loss context when you’re eating too many and it contributes to a surplus of calories. >how much can I train before it is useless? It’s seriously difficult to overtrain and if you’re just an average joe going to the gym trying to get more fit, you’ll be fine.


[deleted]

the video was saying carbs were good with some humor at the start lol but its good to know alright bro thank u im gonna go fucking crazy on this shit


PipTheCat24

I'm training for athletic endeavors (very casual rugby). I've programmed db hang power snatches and db hang power clean & split jerk into my workouts for force production. Been wondering a few things about the clean & split jerk (db or barbell). 1. What's the difference, training wise, of doing a push press, split jerk, or a push jerk? What would I get the most value out of for athletics? 2. Should I decouple clean & split jerk to do them as two separate exercises? As in, doing cleans alone and doing split jerks alone? What's your thinking? Any purpose to the split jerks? 3. Is lower weight but sets of 10 reps excessive for these movements? Thanks


VAGINAL_CRUSTACEAN

- Push press is more of a strength movement, while jerks are better for power. Split jerk should allow for more weight moved, and takes a bit more technique. For your purposes, either jerk seems fine. - You can generally clean more than you can jerk, so you could do heavy cleans some days, block jerk some days, and the whole movement some days, if you want to get better at the clean and jerk. If you just want to increase explosive power, you could decouple them completely. - I believe explosive movements are generally trained in lower rep ranges.


PipTheCat24

Thank you! Was worried I'd get no feedback. This helps.


anonynous198

How can I make my muscular triceps/biceps smaller? I have big arms for a girl and hit upper body once or twice a week. I’m thin with a big upper body -.-


atlfirsttimer

Stop working out your upper body and just replace it with stretches


andRCTP

1. Don't train your upper body that hard. 2. Train your lower body hard to match your upper body.


Cat_Friends

If you stop working a muscle it will shrink


Pahlevun

Just in time for moronic Monday. Here's a weird hypothetical question for yall. Suppose you have 2 identical trainees literally twins same genetics same diet same every single thing. They're on the exact same program. Except for the chest workout. One of them does barbell bench press and incline bench press, while the other does barbell bench press and dips. After a year of two of training, they decide to compare their tits. How different, if at all, do their tits look? Reason I'm asking is because I'm trying to figure out whether incline/flat/"decline" (dips or "decline" flies or bench etc.) actually make a visible and noticeable difference in chest shape, or you'll look similar in the long run. Thanks in advance for your input.


andRCTP

Depends on genetics ... Genetically I have a developed lower and outer pec. I need to work on my mid/upper pec for better shaping. Someone else may start with poor lower shaping and need dips.


Pahlevun

Hey thanks for the reply. That's kinda what I meant when I said > literally twins same genetics. Suppose they don't have any particular weak spot. They're legit average in every way, a typical untrained skinny body, average genetics (neither particularly good or bad anything).


PipTheCat24

Anecdotally, the combo with dips.


IMERMAIDMANonYT

In my experience (which a lot of people tend to share) incline targets the upper chest more, while decline/dips hit the lower chest. When I do incline bench I feel it pretty much throughout my chest (albeit to a lesser degree in parts) I feel decline/dips heavily in the lower chest


[deleted]

[удалено]


andRCTP

Either genetically you are skinny and have this body type, or if you're bigger this is pretty much: Diet = calorie deficient Lifting = almost none and lots of cardio + calisthenics abs only (and very light intensity).


moonfox1000

Low BF% plus low but not non-existent muscle mass. Diet would be at or slightly below maintenance plus a regular lifting routine to build a solid foundation. The danger here is getting skinny fat and/or having poor posture which will ruin the look. No one accidentally gets huge from lifting, so you're not going to be in danger of getting too big from lifting.


HonorEtVeritas

How should I go about balancing maximal progress/gains while also avoiding spending 1.5 hours+ at the gym, which kills all my free time with my work schedule? The gym is an integral part of my everyday, and for the past few months I've been going in the morning/afternoon before I work (I work usually 3/4pm until 10pm most days). Thing is, with spending usually 1.5-2 hours (closer to 2) at the gym, followed by eating lunch and showering, I basically have to devote 3 hours of every day to my gym routine. THis leaves me with very little time in the morning bc I usually wake up around 9, 10, sometimes 11, and am a late sleeper. I'm running nSuns which has always been a terrific routine for me in the past, but lately I'm not noticing as consistent progress as I usually have over a longer timeframe and I'm beginning to wonder if the time is worth it. Moreso, are there any routines y'all recommend or advice regarding shortening my workouts without sacrificing gains? An hour long workout seems like it's really cutting down on my lifts, but can I do less while still gaining as much muscle mass as I would on a high volume program like nSuns? I would consider myself an intermediate lifter in terms of form, but my lift numbers are a little lacking (I finished cutting 2 months ago and am pretty lightweight). 5'9 male \~160 pounds. 22.


rytio

I do PPL in 30-45 minutes every day and don't have any complaints about the gains. Similar stats except I'm older than you by 8 years


andRCTP

Home gym. Cuts down around 30-45 minutes on average. Even up to 1 hour if the gym you go to is busy and you have to wait a while for the equipment.


rbqwn

Sounds like you might want to have a look at 5/3/1. For me I can be in and out the gym within like 45 mins inc. 3 accesory lifts. my main lift and supplemental work. r/531Discussion check it out.


Mad__ShoGun

How do I do multiple different workouts for the same muscle? It feels like I can only do my sets for one exercise and if I try to engage the same muscle in another exercise afterwards I can't do it. Am I just maxing out on my first exercise? Do I need to lower the weight? Does it even matter if I can't hit multiple exercises as long as I'm reaching muscle failure and time under tension?


musiclovermina

What routine/program are you following? Have you tried decreasing sets/reps?


DFX47

Follow a program?


sttme

I started the [Workout A](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/) from the fitness wiki beginner routine yesterday. So it’ll be A - yesterday, B - Wednesday, and A - Friday. My question is do I do workout A again on Monday or workout B and then do A on Wednesday and so on?


Tukuuuu

B on Monday. Always alternate between A and B no matter what day or week you are in.


DoYouWantSomeSoup

Who has the magic bullet to help me activate my right glute? Nothing works. Clamshells, bss, lunges, bridges, thrusts, etc. not feeling it. Left side burns beautifully. I’m about to give up and schedule a PT visit.


musiclovermina

You might have a muscle imbalance or your form might be off. Have you worked with a trainer yet?


mrtoomin

Could be your left ass cheek is weaker than the right, so it has to do more work to get to the same level of dummy thicc as the right cheek.


Debauchery_Tea_Party

Lack of burning doesn't mean lack of effect, and a strong burn doesn't mean your workout has been more effective than one that you're not feeling. Maybe the left is just a bit weaker than the right so the current loading isn't challenging it. Muscles don't tend to just 'not activate', if you're doing movements that need hip extension especially unilateral ones like lunges, they're doing something. If the numbers are going up and you're hitting your goals, then don't worry too much.


KevinMKZ

What are some engaging ways to build traps? I'm not really a big fan of shrugs because I feel actual pain when I do them. Is there any lift that works multiple muscles including traps?


Tukuuuu

Deadlift, rack pulls, overhead press and upright row (although not everyone can do them due to shoulder mobility).


rombler93

Snatch or clean high pulls. Good opportunity to build confidence getting under the bar in full cleans when he weight is heavy as well.


gkw97i

deadlift


massexsposer

I have what feels like muscle tightness right in the middle of my pecs. It dosent feel that deep and its not really that painful more so annoying. Another reason I thing it may be a tight muscle is because it started after I began a new job. I'm basically just a pot wash so I work with my hands alot and the scrubbing can be slightly straining. It dosent leave me out of breath but afterwards there are times where my hands and traps ache a bit almost similar to carpal tunnel symptoms. I'm just wondering could this just be slight muscle strain? and is there a good way to stretch whatever muscle lies right at the centre of your pecs?


Senship

How long have you been working the new job? Could just be due to the new stimulus you are providing the muscles. Repetitive Stress Injuries usually take a while to emerge.


massexsposer

Just over 2 months amd I remember having this tightness for like a month at least. The one in my chest definitely isn't a repetitive strain injury as it dosent even hurt. I think the thing I had with my traps a while back was as it was like a stabbing knot of muscles with occasional spasms, that happened about 4 weeks in so under 150 hours total. Then the same happen with my hand about 7 weeks in. I am thinking its just new stimulus on the very ends of my pectoral major( I think that's the name lol), just wondering if there a way to sort it


akineticminer

Just posted here yesterday and I'm just gonna ask another question again so I am 14M and I am turning 15 in a few days, I'm 209 Pounds Overweight, 6 ft, and I'm lifting 8 Lbs, yes people already advised me that's too light now and I should increase my weights so just wondering, what should be the best amount of weights (in LBS or Kilos) I should be usually lifting at my age.


nexusSigma

Its better to think in terms of relative strength than absolute weight. For example, pick a weight you can just about complete 10-12 reps with good form. Doesn't matter if thats 8lbs or 50lbs, its about the effort. If unsure, follow a pre designed program, there are some on the wiki specifically tailored to newbies.


ghostmcspiritwolf

you should choose a beginner program from the wiki and select weights based on the guidelines in that program.


Useful-Slip2540

Very overweight 6'2 130kg. Started doing PPL on a calorie deficit, 1900 cals per day. How much will this deficit effect my gains? since to build muscle everyone says to eat more calories?


whatThisOldThrowAway

Losing weight is *way* faster than building meaningful amounts muscle. I think you should take some time and really, frankly consider what your goals are. Do you want to look better? perform more athletically? live to old age? All of those things will be closer at hand if you lose, say, 50lbs. When thinking about "gains", IMO, someone in your circumstances should be thinking of "gains" as *primarily* weight loss, until you've made significant weight loss - because it's just the simplest, most straightforward way to get closer to your goals. and so when the question is: "How much slower will I build muscle when cutting" the simplest answer is: "It doesn't matter". However much you gain will leave you in a better place at the end of your cut than you would've been otherwise. You *should* still lift. In your circumstances, I can tell you that you *will* likely still build *some* muscle (unless you're a >intermediate lifter and didn't mention that - and even then lifting will help prevent loss of muscle). But at the end of the day, for your own sanity, set a singular primary goal (I would highly recommend weight loss) and make lifting a secondary, supporting activity to that primary goal. If you're interested in further reading, you might want to look at 'Recomposition' in the wiki- which goes into more detail on the idea of building muscle while losing overall bodyweight (which is what you'd be doing if you lifted intensely while cutting weight).


Useful-Slip2540

Thanks for the feedback and I agree weightloss is definitely my primary goal. I will read the recomposition wiki now. Thanks!


swatson87

You'll do fine given you're a new lifter with those stats. Gains may be a bit slower but you need to lose weight first and foremost.


talkies_bear_nz

We're just coming out of a nearly 1 month lockdown tomorrow and I'm trying to plan my workout. I haven't trained back and biceps in a month because I haven't had any equipment to train them at home, whereas I have done bw stuff for other muscles like legs, chest, shoulders, core and triceps. Should I even attempt to match my results from a month ago? Or should I just take it slightly easy, and feel it out and go with a weight that has me at a reasonable RPE of say 8 for my first few days back?


GingerBraum

Take it easy and go with a weight that has you at RPE6-8 for the first week or two.


Boring-Barnacle2622

I would actually do a deload week in that case


[deleted]

Started hitting some PBs on squats and really enjoying them. However, realised I have buttwink which is giving me a sore lower back on heavy sets. What's a quick way to remedy this? I am already doing limber 11.


nexusSigma

Lower the weight and focus on form, and keep on stretching as you are (I assume limber 11 is some form of stretching).


gkw97i

are you breathing and bracing well/correctly?


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iWantToLiftAgain

No.


BungeeBunny

What are some good upper body accessory workout (barbells or body weight only) to go with the recommended basic routine? Days with workout A and B? I’ve been just adding chin ups/pull ups, push ups or dips, and bicep curls. Any other suggestions? Thanks!


Mediamuerte

Flies, face pulls, tricep extensions,


Confusion-Fearless

i (18F) want be in shape without losing weight (im already 5/7kgs underweight) but I also have no access to gyms or regular sources of protein due to financial constraints and have no clue where to start. what do I do :(


kiery12

Hey hey! You can join us ladies over at /r/xxfitness too! I'd focus on trying to eat a bit more too, so your body has the fuel it needs.


Confusion-Fearless

joining asap ! and uhhh i've just been schooled on how fast metabolism isn't really thing, so i can't really explain to you why but idk if it's possible for me to eat more 😭 i eat a LOT, the most in my family, but retain nothing. and 80% of my diet is carbs (which, yes, ik it's not healthy but that's how people in my country eat). any more food just sounds exhausting to me.


Cat_Friends

Can you drink extra calories? A single protein shake can add hundreds of calories a day, if you add peanut butter, a banana, oats or whatever into it that number increases.


Confusion-Fearless

nope, can't do :[ i live in south asia and all protein powders are imported and therefore really expensive


kiery12

Hmm, then for you the easiest choices might be a few swaps or additions. What's a standard meal? If you can try adding things like an extra drizzle of olive oil to your meal, or adding nuts and seeds to your meal, those are some pretty simple swaps that will help out with a few additional calories. That might be do-able!


FatterPegasus09

Start doing some cardio to start off with. It would also be good to introduce some body weight workouts


Confusion-Fearless

I'll try that ! the difficult part is finding body weight workouts without equipment that'll be effective with the amount of protein i eat. i guess I'll start small and work my way up if it's not making me lose even more weight! i shouldn't be feeling like shit at my very young age hehe.


Cyberia___

Body weight training is fine but i suggest not doing cardio if you're underweight as this person suggests, it's going to make you lose weight even more. Simple calisthenics like bodyweight squats, pushups, pullups, lunges(bulgarian split squat) will build you a decent physique. Sadly this is a bit limiting compared to gym, but in the meantime it's a good substitute.


Confusion-Fearless

thank you! Im not intending to be a strongman, i'm mostly looking for a routine with some movement in it so i sleep and feel better. besides, i have a feeling it'll be a while before i exhaust the basics as you said since i can't do push-ups yet! and maybe by then I'll have a bit more agency and spare change.


Cyberia___

Basically all calisthenics have some type of progression to them. You can start by doing wall push ups or box push ups or using knees for stability.


Confusion-Fearless

will do ! i'm on wall pushups rn.


gkw97i

> with a crazy fast metabolism https://thefitness.wiki/faq/is-my-metabolism-super-fast-really-slow/ > or regular sources of protein due to financial constraints 500g of raw lentils is 1 EUR for me, beans, chickpeas also very cheap. You don't need protein shakes in the slightest, I haven't drank one in a long time. > and have no clue where to start. read the wiki r/bodyweightfitness for a no-equipment routine


Confusion-Fearless

thank you very much for you reply! if it's no issue, could u let me known the recipes that u like with lentils, beans, chickpeas in it ? they're cheap in my country, but not exactly a staple of our cuisine.


gkw97i

I cook at least 1kg of beans/lentils/chickpeas at a time and throw them into the fridge in airtight plastic containers. Then I throw whatever vegetables I have at home together with the lentils and use a lot of spice to make it taste better. I don't follow any recipes because I don't care enough or feel like spending more time cooking, which I find boring. [But you can find a lot of them on reddit.](https://www.reddit.com/r/VeganFoodPorn/comments/evb6w3/oh_my_god_this_is_the_best_lentil_loaf_recipe_ive/)


_imgoated_

The DB bench press is the same as the regular bench press right? Is it normal to lift less with a DB press than a bench?


nexusSigma

Yes, DB is harder to stabilise its normal to lift less. For example, if you doing 100kg on bench press, you would probably be doing around 40kg on DB, which is 80kg in total.


Boring-Barnacle2622

For hypertrophy for the most part they are similar


politemotherfucker

Certain small differences like stabilizer muscles being used etc


_imgoated_

There’s a long queue for the bench right now, can I get away with doing the DB press? Noob question I know


politemotherfucker

Yeah for sure, both are amazing chest exercises


_imgoated_

thanks politemotherfucker


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Boring-Barnacle2622

Honestly ab training can fit anywhere into a PPL


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Boring-Barnacle2622

Personally just on leg day, so twice


_imgoated_

You can do them everyday, that’s what I do on my PPL


nsalhonzta

How do i prevent my hands/callouses from bleeding if i do several sets of pull ups/chin ups? Do i just need to be patient and wait for a thicker layer of skin to develop over time, or should i be wearing some sort of gloves whenever i do several pull up sets?


GingerBraum

[Are you gripping the bar correctly?](https://cdn.stronglifts.com/wp-content/uploads/deadlift-grip.jpg)


nsalhonzta

hmm, i guess not.


Maverlcks

I go through this often with rock climbing. It will take time to build up the calluses. I find what helps me the most is: 1. Moisturizing hands after working out and before bed. This is even more important if you are using chalk. If the skin is dry it will continue to crack and get worse. 2. Maintaining the calluses. They can get too big, and actually make it easier for the skin to rip off. So just finding something like a pumice stone to sand down the calluses. Ideally you want the padding still there, with a smooth surface, and not protruding off your hands. 3. Like you said it takes time. Just like working out the same muscle every day, if you are going rough on your hands they will never have time to heal/build up callouses. Over time they will build up to a point where you can do pretty much as many pull ups/chin ups/hanging exercises as you want. In the mean time, I find using athletic tape for individual fingers/hands helps tremendously. If you have a minor cut/bleeding on your hand, wrap it with tape. I really like the Metolius tape. You can tear it down the middle of the roll, so there are essentially two smaller finger-width strips of tape on the one spool. This lets you tape between finger joints without reducing mobility.


morrowindnostalgia

Is how fast you sweat and indicator to your fitness level...? Im fairly fit but sweat really quickly. Went on a 5 Minute bike ride and was really sweaty afterwards and it made me feel self conscious... like really? All it takes to make you sweat is 5 minutes on a bike? All your friends didn’t even break a sweat...


nexusSigma

Doesnt make a difference really, just drink LOTs of water if you sweat a lot. My friend sweats like a pig from his first exercise, while it takes a lot to make my shirt wet with sweat, we are about the same fitness level.


steinyo

No


jakeh118

How do you add more bench volume? Currently doing 5/3/1 5pros BBB leaders with 5/3/1 PR+Jokers Anchor - I only have a 75kg Training Max. I also have added 3 x 10 DB presses on the OHP day. Anything else I can do to get my strength up?


rmovny_schnr98

How many cycles of 531 have you done? Your training max should increase every few weeks if you're doing it right


jakeh118

Started around 65TM, built up to 75TM, failed, dropped back 2-3 cycles and rebuilt. Now am around the same point I failed last time. For the majority of this time, I was only doing FSL for supplementary lift. You think it’s a chest volume thing?


rmovny_schnr98

Without knowing your exact situation, I think it's a calorie thing tbh. If you're getting a big enough surplus, you should be progressing just fine, especially since the progression on 531 is "slower" by design than something like PPL


jakeh118

Am in a 500 cal deficit atm. Will stop dieting 4-6weeks from now. You reckon just keep the TM where it’s at until I can get back into maintainence/surplus? Lifts are feeling heavy


Purge_Dreams

There are a thousand different ways to increase your bench but if all you care about are increasing your numbers, the easiest thing you can do is go into a caloric surplus.


chuddibuddy

would it be ok adding some more accessories to 531 bbb or should i stick to the single accessory model?


deadrabbits76

It's up to you and your ability to recover. JW recommends against it in Beyond.


GingerBraum

1-2 accessories for each category is the usual recommendation, since you're supposed to do 25-50 total reps for each category.