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Moronic Monday - Your weekly stupid questions thread

Moronic Monday - Your weekly stupid questions thread

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trane7111

Is there any benefit to doing a "base" exercise set every day in addition to other workouts? For example: If I do 30 push-ups and 30 squats (3x10 for both) and maybe 10-15 pull-ups every morning, and then have rest days where that's all I do, and work out days where I do a larger work out in addition to that, will there be any benefit or detriment to my overall physical health or workout progress? I've seen posts and articles that go over how eventually it won't really be a "workout" anymore and you'll need to do more, but would this be a good thing to establish just a baseline level of fitness that I have even if I can't always "hit the gym" regularly?


KatahnShanBantu

Feel very stupid asking this but but how do you know when you should see a physio? I'm a student and I don't have that much money to spend and so I want to only visit a physio when its absolutely crucial. I visited a physio a few months back when my left rotator cuff was strained and now it is better. But earlier today I was throwing the football around at the park (with my right arm), afterwards I felt a sharp pain in my right shoulder when I would bend over and lift my shoulder. It's been a few hours since then and now my right shoulder pain is not actually there anymore when I do this motion, but would it still be worth seeing the physio for this?


sneleoparden

Not medical advice! I only ever visit a Physio when the pain persists for a few days (length depending on how annoying I find the pain). However, so far I found them only somewhat helpful, so I'm also not to keen on going.


youravrguser

My friend says it's a newbie thing to count the weight of the barbell when discussing what you lift, is this true


ilyemco

Your friend is wrong


youravrguser

Thx


VaadWilsla

I have a strange dull pain in my mid-upper back - a very specific spot on the right side - after workouts. It keeps getting worse if I stand for long. Could this be related to posture maybe? Anyone have a clue what could cause this?


lazyeyepsycho

Lung cancer or rhomboids or mid traps or intercostals or other spinal erectors Basically see a physio. I always recall working with a lady with back pain in my early kinesiology days,a few sessions into in the physio came up and said mrs so and so actually had kidney cancer and wouldnt be back. Really drove home the point to use a team of people and dont play guessing games with pain.


swagyosha

Was linear periodization ever actually commonly referred to as classical or western periodization?


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Brilliant-Ground-544

I dont think injury questions are allowed. Id not do anything with that wrist until a see a doctor. Joints with highest mobility have highest risk of injury so ankles and wrists.


TeemoSux

is there any way to get bigger/thicker wrists? Even if i train the rest of my body to decent levels, my wrists seem to stay skeleton looking


SchoobyDooWop

I have the same thing! Gaining weight has helped mine a bit but it feels like I will always have that ulnar process sticking out. I guess there are worse problems to have though


cervicalgirdle

You’re forearms are composed of type 1 fibers which are great at endurance but poor at hypertrophy. Training for size on wrists is often difficult but the underlying progressive overload principles still apply. Utilize wrist flexion and extension motions with weights and use hammer curls and reverse curls for more brachioradialis activation


bacon_cake

This might be too stupid even for moronic Monday but here goes. What do I do when I turn up and all the equipment I need is in use? I don't ever see queues for anything so what do you do when the dumbells you need are in use or the squat racks are all occupied? I've thought about just finding a free machine and doing something else while I wait but I'm worried it will impede my performance on my actual workouts. Or do people just find a machine that is as similar as possible to what they were planning on doing?


Actual-Description-2

It sucks, but what I used to do was interview everyone using the squat racks to get an idea of who is closest to being done. Then I just find a spot nearby and wait. But most of the time now I just go as soon as the gym opens at 5AM so I'm not competing for equipment.


UpperBod

Just ask to work in a set on the weights?


wayedorian

I just wait, can usually tell who is almost done with a rack. Sometimes I ask how many sets are left


youravrguser

Is it normal to have soreness in shoulders (outer part) after a particularly high effort deadlift? (I am using a trap bar)


NaesEffaj

If it's a pain kinda deep in the shoulder, especially when you are looking away from that shoulder, it may be a symptom of overly tight traps. I had them for a period of time


missedBM

I think I'm in the same boat, did you do anything for it?


NaesEffaj

Trap stretches and I also used that electric stimulation therapy


youravrguser

Hmm not really, it's more of a pain like after a set of heavy cheat lateral raises or something it starts hurting if I move my arm above


angreebee1281

Yes. Shoulders are activated whenever you hold anything by your side


fh3131

Doesn't sound normal. Could be a form issue. Post a form check. Are you maybe shrugging at the top of the lift?


youravrguser

That might explain it, in some reps I did a few shrugs since I heard those are good for traps(?)


fh3131

Yes but you would do shrugs as a separate exercise, with typically lower weight than what you'd deadlift. Not saying you can't shrug the same weight as your deadlift but just speculating that you might have gone too heavy for your current traps strength and possibly strained the shoulders a bit. Still don't know why it would be the sides vs the traps.


youravrguser

Must be my traps being weak The soreness feels like what I feel after a shoulder day with lateral raises Thx for the info


j-mac-rock

im looking to do a fit for less 30 minute circuit which includes machines and a bit of cardio. im 6'2 267 pounds and 31 im a black male. just wondering to see if i could start out with that and see some results in a few months and if it would be worth my time


fh3131

> see some results What are your goals? If you're after fat loss, being in a caloric deficit via diet is how you'll get most of that, and not via exercise.


Smorklee

Caloric deficit can be dramatically improved through both a clean diet and cardio. Just starving yourself is usually not enough to lose weigh.


itscliche

110% you will, especially if you’re a total beginner. I saw massive improvement at the one month, three month, six month, and year mark my first year of lifting. Just get in there and get comfortable. :)


mzchen

Hello, I have spent the better part of my life not doing any cardiovascular activity. I have done strength training for many years but only ever danced around cardio. For reference, my mile time in middle school was 16 minutes and in high school the shortest I ever got was 9:57 and it about killed me. I am in my early 20s and on the treadmill I jog at a 3% incline. At 3.5mph I run a heart rate of ~178. I tried 2.7mph today and was around 170. Do I go even lower to hit ~160 or do I just tough it out at 2.7 until I see improvement? I'm also curious as to for improving cardiovascular health, whether HIIT training or LISS is better. Additional info, I really don't mind jogging on the treadmill for a long time. I can consistently go an hour on the treadmill without any real issue mentally, so the "downside" of LISS being boring isn't really an issue for me. I just want to be healthy.


Actual-Description-2

I recommend a minium of one LISS session and one HIIT session per week. Both types of training are good for cardiovascular health. Probably want to go for a daily walk if possible on top of that.


kiery12

I don't want to sound like a shill, but I picked up a cheap heart rate monitor/fitness band thingy that tracks PAI points - personal activity intelligence. It is based on a big study about cardiovascular health done with like 45,000 people over like, two decades. I like the science backed aspect to it. But anyway, it helps you train cardiovascular health by earning these points and keeping your weekly average above certain numbers. I found this was a really great way for me to train and improve my cardiovascular health, maybe you want to look into it as well, since that was your goal as well?


ChasePRs

Your max heart rate at age 20ish is around 200 bpm. Your targets depends on your goal. Heart rate training is nice for cardio as it adds another data point or layer. So do take notes at how you feel at high heart rates (around 170bpm) and low (around 110bpm). However don't live by it or have it guide you utterly. Oxygen debt or Excess post-exercise oxygen consumption can occur at high to medium heart rates. It all depends on how you're pushing your body and for how long. I'll give you the intervals system that I use for rowing. It can be applied for running. Just jog during the slow and run during the fast. 12 minute Row: 0:00 - 1:00 Slow (Warm up) 1:00 - 2:00 Fast 2:00 - 3:00 Slow 3:00 - 5:00 Fast 5:00 - 6:30 Slow 6:30 - 8:00 Fast 8:00 - 9:00 Slow 9:00 - 11:00 Fast 11:00 - 12:00 Slow (Cooldown)


RationalPerspective

Hello, I am following for about 5 months an APP that guides me through full-body (bodyweight) exercise. The exercises are varied, and the good thing is that I start to see some toning in my muscles. The app has the option to use a kettlebell and I bought one. The problem is that I can't mix bodyweight and kettle in a single program. Either I do all kettle, either all body weight. So I do two programs, 15 minutes kettle, and then 35 minutes bodyweight in that order. I just started with the kettle and I still struggle with it (it's 16 kg, 35,2 lbs, when I am 70kg, 154lbs) but I manage to finish the 15 minutes. Bodyweight, instead, is not a problem. The question is very simple, is it correct to do kettle before the bodyweight, or I should do the reverse?


fh3131

Either is fine but I'd do kb first


didnotdoitatall

Why do my chest/tris start spazzing out whenever I lift? Does this happen to anyone else?? Whenever I do push day my chest and triceps just turn to jello for no reason. After a couple reps on the bench I just CANNOT produce any more force with them. Its not that the muscles get tired or hurt, they just completely crumble. It kinda feels like they're being tickled I have no idea why!!! I just hit push today and I had to quit after a few sets on bench. I just couldnt physically push any more weight. I went to lay down on the floor after my bench sets because I was frustrated and my pecs just started twitching uncontrollably 😭 Does this happen to anyone else? Do your muscles ever just quit on you?


cervicalgirdle

Sounds like neuromuscular fatigue. Would be worth talking to a doctor about to rule out anything serious. Could be a simple hydration fix too


Kemerd

Drop weight. Don't let your ego affect your training. Hydrate well. I mean really well. Chug a 1/4 gallon 30 minutes before workout (less time takes to absorb water if you use something like Gatorade or etc). When you get to gym, you should need to pee; it should be clear. Use creatine. Pre-workout. WARM UP WARM UP WARM UP. Muscle spasms occur due to injury (this is your bodys way of protecting itself), due to lack of warming up, or too high weight/improper form. Do a long warm up. Isolation movements, start low weight high reps, slowly bring up to higher weight low reps. Some people train with 0 reps-in-tank (i.e. your max lift), but it's not advised for beginners. Try 2-3. i.e. If you max bench is 200lbs, try instead doing a rep at 180, or two reps at 165, etc. I'd recommend again, though. Warm-up. Let's say with a max bench of 220lbs, you might try something like this: **Bar weight:** 45lbs *20lb, 12 reps 50lb, 8 reps 70lb, 6 reps 110lb, 3 reps 160lb, 2 reps 200lb, 1 rep* And if you can't do 2 or 3 reps of 200lb, you should drop weight. Training to failure is not good physically AND mentally. You must believe you can easily lift it to prevent yourself from becoming trapped in failure. Give yourself victories. This is also coming from a focus on maximum lifts, not hypertrophy training (i.e. bodybuilding), moreso powerlifting or weightlifting. I find pyramid really helps me. I usually will also do 2 warm down sets as well, mix up the warm down sets. Maybe try close grip, extra-wide grip, etc. Do a mixture of incline and decline. And again, drop the weight. You should just barely be sore the next day. Sore enough to improve, not too sore you couldn't train again if you need to. It is a line, you must continually balance; forever.


fh3131

Hmm not really. Are eating enough and well hydrated?


arackan

Hello everyone, I've been doing strength training pretty regularly since June, before that I had been doing sporadic training for a little over one year (I'm talking going to the gym maybe once a week or every two weeks). Before that I was fairly skinnyfat (is that the right term?). I've noticed a progression that I've been happy with in terms of strength, and I feel generally feel motivated to go to the gym. However I have body fat I wanna get rid of. Currently I'm at 98.4kg, and around 184 cm or 6'1''. My first weight goal I wanna reach is 90kg, and with the help of a calorie counting app, I've set a plan for 2000 calories a day to reach that goal. Will I lose the progress I've made so far in terms of muscle mass gained, maintain it or will I be able to build muscle mass on that food plan?


Kemerd

Body fat is lost in the kitchen. Never in the gym. Ever. The gym, you will only gain weight. Cardio and endurance training, strength training even, they DO increase your natural resting heart rate and your muscles will burn more as they grow will burn more calories, the metabolism speeds up, etc. But it is still lost in the kitchen. The calories lost directly exercising are minimal. My recommendation? Eat more often, and in less quantity. Buy more filling food, less junk. Eat 6 times a day. Breakfast, morning snack, lunch, afternoon snack, dinner. Try https://www.freshly.com/ Find high protein meals you can eat 3 times a day. Honestly, Trifecta tastes real bad. Also, protein shakes with meals, 1-2 times a day, or directly as snacks, or with snacks. This will make meals make you eat feel ten times more filling. Then again, this is coming from someone who is 6'0 235lbs at 21% BF, so take it as you will.


chiliehead

Eat high protein, train hard, your body composition should improve https://thefitness.wiki/faq/can-i-lose-fat-and-build-muscle-at-the-same-time/


Neeerdlinger

I’ve noticed some people at my gym when using the pin weight machines use lower weights, but use slow, but very controlled ascent and descent of the weight, really controlling the contraction. I’ve tended to go as heavy as possible and use a more explosive action, not holding the weight at the top for long. Is one better than the other, one right and the other wrong, or do both methods have their uses?


Kemerd

Believe it or not these are just different methods. Even the bench press has different methods, bodybuilding versus powerlifting. Bodybuilding is quick, explosive, low weight high reps. Powerlifting is slow, controlled. HOLD. Then the judge tells you when you can legally drop/lift, and you do so.


chiliehead

Explosive concentric, controlled eccentric is often the best way to go, "squeezing the top" for the largest range of motion- also makes cheaty reps that are not intended harder. My best guess about those low weight slow reps is people going for the "15 to 20 reps hypertrophy range" with "mind muscle connection" which both are 90% buzzword and 10% kernel of truth.


yodigi7

Pecs are my weakest muscle probably. I have some okish muscle mass everywhere except almost no muscle in the upper inner quadrant. What are good workouts for that section? Also what are good tips to get the chest to exercise and not my shoulders/triceps? If you couldn't tell I am relatively new at this.


Kemerd

Bench press. Incline bench press. Decline bench press. Dumbell bench press. Alternate close grip, normal grip, and wide grip on ALL of those benches I just mentioned to you. Make sure your form is proper. Get full range of motion. All the way down to the chest. Isolations are good, but work on movements that use a variety of muscles and get your stabilizers for good rounding out of strength and looks. Hypertrophy will get you volume (low weight high rep), strength will get you density (high weight low rep, warm up properly please).


StoopetHoobert

Rather than dips, bench press, and overhead press. I’d try 2 handed landmine press. Those hit that specific area well.


pilaxiv724

>What are good workouts for that section? Bench press, Dips, overhead press >what are good tips to get the chest to exercise and not my shoulders/triceps? Don't try to do this, it won't serve your purpose of evening out your muscles. Your body is smart and it will happen by itself.


yodigi7

I heard some tips are stuff like keeping shoulders back instead of permanently forward, not sure if there are any other tips.


pilaxiv724

You're overthinking it. There's no tricks. Chest grows slow and upper chest grows even slower. Make sure you have good form on your lifts and keep working. Patience is the main obstacles.


iwantrecovery

I‘m recovering from anorexia and am [trigger warning] >!98lbs and 5‘6" and truly super skinny!<. I feel too weak to run. Should I just do light weights for now as I gain back some leg mass? I know this is a doctor question but in the meantime anyone who has experience I‘d love to hear it!


Kemerd

Not sure if male or female.. but focus on getting proper hydration (gatorade preferablly, something with electrolytes) and food in you before you exercise. However, do not eat a full meal. A snack, a protein shake (or if you take meal replacement shakes like my Wife did out of recovery, those work). Something light on bowel movements. Take it easy. Very low weights. Do not let ego take control. Monitor your heart rate with a watch. If you are feeling gassed, take a short break. Try HIIT to get your heart back up to speed. Eat properly (high protein) immediately following a work out. Protein shake preferably. Creatine will also help with energy and etc. Careful using pre-workout, it is high in caffeine which can be very strong for people who are recovering from ED with weak hearts. If doctors don't want you exercising, get a new doctor who will help you better.


e2ipi

Definitely a question for a doctor, but running is very catabolic. Similarly, though, many reps and sets of weightlifting per week can be catabolic. For building back up, keep those calories up (carbs are great for having energy to work out, protein and fats are really beneficial for recovery) and maybe focus on some sort of strength goal where you do 10-15 sets of each strength exercise PER WEEK (the muscle building and strength guide in the FAQ will has a decent program that does something like 3x5 squats 3 times per week with 5 more pounds each session). And for health reasons, walking as a form of cardio is good. Just do it relaxed and for no more than an hour a day (even 5-10 minutes might be your sweet spot right now). You are truly strong for taking your recovery seriously. I wish you so much luck and support in this process.


iwantrecovery

Thank you so much for the support! <3


Kylight132

Hi guys, idk if this the right place to ask but. When I'm at my limit of doing pushups and my coach tells me to do one more, is there some kind of way to make me do more, like is my "limit" a mental limit? I'm asking this cause after like 10 secs of break I can do more than one pushup. I just want to know if this is like a mental thing. Thank you.


Actual-Description-2

A lot of beginners have a bit of a mental block when training to failure. So your trainer may be trying to push you closer to your actual physical limit rather than your mental limit. However, training to actual mechanical failure is not very much more effective than leaving 1 or 2 reps in the tank, but the increase in fatigue is a lot higher. I don't recommend training to absolute failure.


Kemerd

Creatine or pre-workout. But yes, there is a mental limit, TO AN EXTENT. You must push beyond to improve. It is VERY unlikely you are going to actual failure. However, your brain has limits for a reason. You don't want to injure yourself or pull a muscle. However, as you do a movement more and more, even though yes, you do get stronger, your neuro-muscular system aligns with your brain more, and you actually get more engagement of the muscles from the commands your brain tells you.. this is how people who seem like they weigh a feather can lift huge amounts. Training!


fh3131

Yes and no. Yes, you can push yourself to do one or two more. But at some point, the muscles reach fatigue and can't contract any more. Resting for a bit allows the body to recover and you can do a couple more. If you waited 2-3 minutes, you might be able to do several more.


Kylight132

I see, thank you for your help!


pilaxiv724

Keep in mind that while it's important to push yourself, going to absolute muscular failure during an exercise isn't really necessary. It's not a bad thing, but don't feel like you aren't benefitting if you don't go until you can't anymore. You're still benefitting.


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FatEarthShill

I run a similar plan with significantly less cardio and I find that two rest days per week keeps me from burning out or getting injured. Since you expressed that you don’t want your rest day to change you might consider keeping two scheduled rest days (ex. Wednesday and Saturday) and just keep the plan moving around those.


ghostmcspiritwolf

There’s no way to know other than to try it. There’s also no way to even guess based on the amount of information provided. You have no guidelines here for volume or intensity, just a vague plan for which days you’ll do what kind of movements.


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pilaxiv724

Which PPL program are you doing?


KypAstar

So I'm brand new to this whole fitness thing, and gotta say, the amount of information can be kind of overwhelming. Trying to find a good workout plan to start with (149 lbs 5'11, looking to gain weight), but my apartment gym only has a limited amount of machines, with no free-weights (they have dumbbells but thats it as far as non-machine equipment goes). If anyone has good suggestions please let me know. I know machines aren't ideal, but they're all I have access to at the moment and I don't want to just sit on my ass waiting to get started. Rather start making progress now, then transition into a new program (or expand the one I'm in) once I can get access to a better gym. I also am open to nutrion suggestions or advice on how to hit high calorie limits with no appetite (learned a lot from r/gainit over the years but always open to new advice). Thanks all.


Kemerd

> apartment gym First problem. Not going to lie. It is good for starting, but as your fitness knowledge "levels up" you are going to find you will need a new gym.. and another one.. and another one. With more equipment.


pilaxiv724

>Trying to find a good workout plan to start with (149 lbs 5'11, looking to gain weight), but my apartment gym only has a limited amount of machines, with no free-weights (they have dumbbells but thats it as far as non-machine equipment goes). I always recommend 5/3/1. I'd do variants of the main lifts with dumbbells. You can bench deadlift squat and overhead press with dumbbells. >I also am open to nutrion suggestions or advice on how to hit high calorie limits with no appetite 1. Count your calories, weigh everything that isn't directly proportioned on the packaging (you don't need to weigh a slice of bread if the package says its 70 calories, but if you're putting PB&J on it, you can weigh the PB&J. Easiest way to do this is the 'tare' function on a food scale. Place the jar on the scale and zero it out, then Count how far negative it goes when you use it for the sandwich) 2. Drink your calories, to avoid satiety 3. Count your calories 4. Don't be afraid to mix in a bit of 'unhealthy' food. Sugar and fat won't hurt you, and if it makes the difference between your calorie 5. Count your calories.


KypAstar

Thank you, I appreciate the advice. Especially the tare function. Hadn't thought of that.


pilaxiv724

Of course. Good luck and be kind to yourself as you make the adjustment. Rome wasn't built in a day


ranger24

When I was trying to break past 170lb, I was basically eating an omelette sandwich 5 times a week. Throw some add-ons (lunchmeat, cheese, spinach, etc) and you have one good, inexpensive, protein heavy meal per day. Then, its just breakfast and dinner to worry about. And you can do solid work with machines and dumbbells.


KypAstar

After you hit a goal wait what's the process to maintain?


ranger24

Continue eating, but track your calories so you're at maintenance, not surplus. Keep exercising so you don't backslide. Make sure you're getting enough sleep.


ghostmcspiritwolf

There are a couple dumbbell-only programs in the wiki. Whichever one looks most doable for you based on equipment will work.


Capra_falconeri

So I am a very heavy dude... like 300 lbs at 5'11" kind of heavy. I know the best exercise for me is walking... but where I live, it's not practical to walk. So I am looking for body weight exercises. But whenever I look for "cardio" workouts, I get videos of people doing burpees or squats... which is easily a powerlifting workout for me, since I am carrying so much weight, it will not be a cardio workout for me. Secondly, if I look for RR at /r/bodyweightfitness theirs are calisthenic progressions meant to replace gym exercises. I have noticed these kind of exercises work best for me, but I don't know what they're called so I can't search for them. https://youtu.be/VjrrLXb_tM4 This is what I am talking about. Simple exercises, like windmills, tilting your body side to side, rotating your legs etc etc. Sometimes I see martial arts people warming up with these exercises, sometimes these are prescribed to old and frail people for therapeutic reasons. If only I knew what to search for. Thanks!


Kemerd

What's the BF %? At a certain point, it might be a good idea to start a cut (this happens in the kitchen, not the gym). Try eating 6 times a day (3 meals 3 snacks), with protein shakes twice a day, and you've probably got some serious muscle under there that you can KEEP as you burn off fat. That being said, start small. Small goals you achieve are still victories!


Capra_falconeri

The thing is... I suffer from mood disorders. And the purpose of exercise is just to improve will power, mood, sleep, sense of well being. Fat-loss is through kitchen, I understand. And muscle gain is not a priority right now, I feel I've enough for now. Which is why I am looking for this kind of workout. After I've buit an exercise habit I can rely on, I will start working on my diet. One thing at a time. Based on google image search I think I am betwen 40 and 45% BF.


Kemerd

That's good. I wouldn't exercise just to lose fat. It's a surefire way to disappoint yourself. Starting small and working towards personal goals (lifting X amount of weight, doing X amount of reps, running mile times, etc.) I think are the best ways to stay motivated. That being said. "Later" doesn't really exist. As someone who came from something similar, the best time is now. Health is not a one time do this and this and this. It's a lifestyle change that is VERY difficult. You start now, and build up small habits that over time help you live healthier. Best of luck brother


callingleylines

Search for permutations on: exercises, occupational therapy, physical therapy, rehabilitation, mobility Cardio isn't only low intensity work. Doing hard exercises like heavy weights (for you squat/burpees) and taking shorter rests \*is\* cardio. HIIT.


partsthatjiggle

Mind if I bring it back to walking? Do you have room where you live, inside, to get 10 minute walks in after you eat? Something as simple as this might be a great way to get started. Getting this from the Vertical Diet by Stan Efferding.


Capra_falconeri

First of all, i love you username. Second, the tone of your message is so positive, I hope you earn positive karma for it. I live in a small house. Do you suggest walking or marching in place?


partsthatjiggle

Thank you. That’s what it’s about! If you don’t ask questions, how do you learn? I’m excited for your journey. I love this lifestyle and hope that my love for it comes out in how I respond. Anyway… Might sound crazy, but yes. I can offer what I do, and you can tailor it to your needs. I throw on a fun YouTube video, like Jujimufu or Periodization Renaissance because they are typically not very long, then I just start moving for about 10 minutes. Maybe a little more sometimes. If you can do this after you eat, in reason, you’ll greatly benefit. You could March in place, walk around whatever open areas you my have available. 10 minute walks roughly equal about 1000-1500 steps. Do that a few times a day and you’ll easily start hitting above 5000 steps. Not to mention all the great benefits you get from walking after a meal, digestion of food and an awesome absorption of nutrients. Make sure to stretch just a little either throughout the day or at the end of the day. We’re big (I’m 265) and walking at that weight can be just as much a workout. And most of all, be kind to yourself on the journey. Go forth and be awesome.


[deleted]

I've been Lifting casualy for over a decade, but i've had to have surgery last year (6 weeks in the hospital) and couldnt do any sport for another 6 months. Combined with the pandemic i've gained close to 50 lbs. Im currently at 270lbs , 6"4 tall. Im getting pretty tempted by some over zealous low carb diets, chicken and brokkoli only promises, and just need some reassurance to not do it.


Yellow_Snow101

In my opinion low carb diets suck. I’ve found them to be extremely draining on my body, and I’m just too lethargic both in and out of the gym without enough carbs. Of course too many carbs can also be a bad thing.


Wazards

So when ever I do squats now, the top my thighs start burning immediately and stop when I am done with the squat. I have been doing about 70-100 every day since August 1st. Taking breaks on weekends. Is this normal or am I screwing up my legs?


Kemerd

> My thighs start burning. .. >I have been doing about 70-100 every day since August 1st. Looks like you answered your question, sir. Try to focus on only two muscle groups a day. Give your body time to rest.


micmuzzi

You don’t need to be doing that many squats unless you use the lightest weight possible. How tall are you, what’s your weight, and how much weight do you normally squat?


Wazards

6 feet tall, 270 weighed back in July lost some weight since then and no weights its just squat and hold for about 2 seconds and repeat.


micmuzzi

Ohh okay that’s not as bad as I was imagining. The burning is probably your muscles getting very fatigued, but try to listen to your body if you think it is more than that


Yellow_Snow101

You’d have to give more information but it’s possible you’re just working your quads hard. I target my quads with high-bar squats and feel a burn in the same place, but I also get a burn in other places as well. Try focusing on recovery and see if that helps.


SinisterPuppy

So to clarify RE 531 for beginners, you are supposed to do 8 sets of each main excercise and 150 reps of accessories? Isn’t that like, a lot? I feel like I’ve never seen someone do 8 sets at the bench. And I’m a tad confused as to what beginner is capable of cranking out 50 pull ups? For context: I lost a lot of weight this summer on a defect and following bodyweightfitnesses recommended routine. I’m switching to bulking band and looking for a weightlifting routine to bulk.


pilaxiv724

8 sets is indeed more than most programs, but once you get used to it it's fine. If you can't do 50 pull ups you can do Lat pulldowns instead


LeadInfusedRedPill

The intensity is pretty low, 5/3/1 is all about submaximal volume. Make sure your TM is set correctly.


DTX41

Anybody got any tips for fixing Anterior Pelvic Tilt? Been trying back extensions and raises but looking to add more.


Kemerd

Honestly. New chair. I'm an engineer. I sit in chair all day. Fix your posture manually and buy a REALLY fancy chair with Lumbar support.


hwmchwdwdawdchkchk

Looking to fix the same thing mate! I really struggled getting the stretches right but watching this video it clicked for me https://youtu.be/XkaVLh59mkc


gkw97i

posture-direct . something, the one with the buff asian


okyeah93

I have back problems. I also work a physically intensive job 40-60 hours a week. What are good substitutions for squats and deadlifts that are challenging? I was previously doing a PPL 7 times a week.


Kemerd

> I have back problems. I also work a physically intensive job 40-60 hours a week. What are good substitutions for squats and deadlifts that are challenging? > > I was previously doing a PPL 7 times a week. As someone who just recovered from a back injury doing MMA 6 days a week (1-4 sessions a day), powerlifting 5 days a week. It lasted 1.5 months, I took two 1 week breaks with light training in between, skipped all lifting. Firstly, take up to 1-2 months off lifting. No back. No legs. Nothing. Upper body only if you must. Secondly, first few days at least of recovery. Wear a back brace. Ice it daily. Daily. Every few hours. Take NSAIDs. Thirdly, yoga. I shit you not. Seems dumb, but yes. Fourthly, if this is chronic. Please see a doctor or physical therapist. I had to get a cortisone shot for mine.


okyeah93

I’m seeing the doctor today for an aggravation I had recently. Thanks for the advice. Wish I could also take a month off work but it’s not possible. I’ll be on light duty though which should help. I can’t even walk properly right now so I’m not sure I can do yoga yet but I’ll throw that in the routine. Does the ice really help that much? It never seemed to make much difference for me.


jsMunk

Hip-thrust instead of deadlift Hacksquat instead of conventional squatting. i do some back extensions aswell to mobile the area in a controlled way. I suffer from lower back pain from an earlier injury however doing these instead have been an eye opener to working *around* the problem and not *making it* a problem


Dense_fordayz

You are not recovering because you have a physical job and chose to lift 7 days a week. I don't think it's from squatting and deadlifting, imo


okyeah93

Fair enough, I'll rest more. But I seriously can't squat or DL anymore and if I do, it's going to have to be light enough to be an accessory. I have serious back issues and I need to protect it. I just need more exercises to add on. I was going to add bulgarian split squats.


Dense_fordayz

Protecting it and not working it are two very different things. Just want to make that point. Do as you feel you need.


AscendedAO

What exercises are good to start with just a bench? I have a bar and weights that go up to 50kg. Is there anything to can do to work on back? What is your opinion on rowing machines also? Thank you


RadikulRAM

Does it have to be using the bench? Deadlifts are good, barbell rows like the bent over row are good. I don't know of any barbell & bench combo exercises for back development.


soldermizer89

You can do BB rows


JudyAndExecutioner

I think I need help with leg day. I'm having huge problems squatting and deadlifting. Squatting causes a lot of pain in my right hip joint for some reason. When I squat even remotely heavy, I can barely lift my leg up for the next 3 days. Idk if it's related, but when I do leg raises or lean back before bench pressing, I feel like something inside my right hip is being pulled over bone. Like if you took a thread and a rod and pulled the thread to the side and up, then when it reaches the top of the rod it snaps to the side (hopefully that makes sense). Deadlifting just gives me a headache all day. Valsalva maneuver I think. I don't think I've been going too heavy since these are weights I can do 10+ reps without form breakdown. I asked a trainer if my form was really bad, but they said it was fine and I should see a doc (waiting rn on an appointment). First, is there anything obvious I might be doing wrong? Second, does the following routine cover for not doing those lifts in case I have to stop: glute bridge, leg curl, leg extension, leg press (focused on either glutes or quads depending on how the day's going). Right now my major compound leg movement is split squats, which I don't have trouble with.


Kemerd

I get the same issue. Bad cartillage in all my joints. Really sucks ass, not much you can do to an extent. Try collagen supplements. Try seeing a chiropractor or PT. They can diagnose it. Possibly give medication for it. Also, I got this when I started going lower on squat depth. Maybe try to go just above to where you'd feel your hips popping. Don't always assume trainer knows 100% everything.


JudyAndExecutioner

So when I started squatting, I was going full ass to grass, and that definitely makes it worse, but even getting to parallel eventually causes problems. I think split squats and one legged leg press work better because of the rotation in my torso, but for some reason I can't find a comfortable squatting stance. PT appointment is in Jan... Would bad cartilage cause that feeling? I might try some collagen if it's good for cartilage


Kemerd

Might be it. Not sure, not a doctor, haha. I do know I got same feeling from going way too deep, or "bouncing" off my own legs. And on Collagen supements, theoretically they could help. But again with supplements, you'll never REALLY know.


prettylikedrugs1

Why do bodyweight exercises seem harder to me than weightlifting? I can squat, deadlift, overhead press, etc just fine but I can't do a pushup or a one-legged glute bridge.


partsthatjiggle

I’m going to throw this out there. The body adapts to what you do consistently. I can throw some weight around, but when I go to do push ups, it’s exceptionally harder. However, when I add push ups back into my routine, they become much easier as my body adapts.


Dense_fordayz

Well, pushups are basically a bench with your body weight. Can you bench about your bodyweight? Squats and deads are compound movements and a glute bridge is an isolation movement. That means you have weak glutes but that is masked by stronger muscles when doing deads and squatting


Lesrek

How much are you benching and are you overweight? There probably is a point for most beginners that bodyweight stuff is harder. It won’t stay that way.


Yan-e-toe

Can't get my head around this. Calorie deficit to lose weight and calorie surplus to build muscle. So what should I do to lose a couple more pounds whilst wanting to add muscle? Can this be done or should I do a bulk and then cut? I need to drop ~6 more pounds, nothing crazy but don't want to stifle muscle growth.


partsthatjiggle

Everyone might hate me here, but losing fat and gaining muscle, unless you are brand new to lifting, isn’t really possible, not naturally at least. I would focus on dialing in your cut until you hit your goal weight, then do a reverse diet. Look that up, but basically you add calories back slowly after you hit your weight loss goal until you get to maintenance.


Dense_fordayz

Don't bulk or cut. Eat at a slight deficit with high protein and weightlift. That will allow you to grow muscle and lose some fat


Kemerd

This. I upvoted you, sir. >[A 2011 paper](https://www.researchgate.net/publication/51113664_Effect_of_Two_Different_Weight-Loss_Rates_on_Body_Composition_and_Strength_and_Power-Related_Performance_in_Elite_Athletes) suggests a weekly rate of body-weight loss of 0.7% can permit muscle gain in both men and women while losing fat mass. Women were also able to increase muscle while losing fat at a weekly rate of body-weight loss of 1.0-1.4%. Men, however, lost muscle mass at this increased rate. >In real terms, 0.7% body-weight loss was achieved via a daily deficit of 3.2 calories per lb of total bodyweight (or 7 calories per kg of total bodyweight). At this rate, your goal calorie intake = TDEE – [BWlb x 3.2kcal] (or TDEE – [BWkg x 7kcal]). This is a good place to start. The 1.0-1.4% range works out to a daily deficit of 4.5-6.4 calories per lb of total bodyweight (or 10-14 calories per kg of total bodyweight). High protein. Per 1lb of your bodyweight, you should be eating roughly that much protein per day. Take Creatine supplements daily; you can maintain most muscle, or gain very small amounts, and lose fat. You just GOTTA macro HARD. REAL HARD. And you'll still probably lose a bit of muscle.


pilaxiv724

Being at a deficit is cutting. Cutting and bulking are literally synonymous with deficit/surplus which is synonymous with weight gain/loss.


Dense_fordayz

Bulking and cutting are terms used by sports (i.e. wrestling, bodybuilding, fighting) to gain and lose weight as quickly as possible. Just because you are trying to take these terms and apply it to yourself, doesnt mean it is the case. When someone cuts for competition they are trying to lose as much weight as possible, even at the detriment of their performance in the gym. Bulking as much weight as possible in order to try and eek out every ounce of muscle mass you can, even if that means gaining a lot of fat. 99% of the gym population doesnt need to do this and would be better off eating a little bit less, keeping their protein high and weight training.


pilaxiv724

>Bulking and cutting are terms used by sports (i.e. wrestling, bodybuilding, fighting) Weight cutting for wrestling and fighting should not be conflated with bodybuilding cutting. Wrestlers and fighters dehydrate themselves to meet a threshold for competition. 99.9% of gym-goers never do this. Professional/Competition bodybuilders will dehydrate themselves the day of a show to increase vascularity, but this is never referred to as 'cutting' by itself in bodybuilding circles, they might say "water cut" but they'll never say cutting, since that means losing fat in bodybuilding. Cutting does not mean the same thing in every sport, and this sub is primarily geared towards weightlifting There is no "bulking" equivalent for wrestling or fighting which further compromises this statement. They cut to make weight for an event and then rehydrate. >to gain and lose weight as quickly as possible. This is completely wrong. There are different styles of bulking, they are most often categorized into two or three different categories. [Clean/lean bulking, regular bulking, and dirty bulking.](https://www.bodybuilding.com/content/what-are-the-best-foods-and-supplements-for-bulking.html) though sometimes "regular" is left out. >Bulking as much weight as possible in order to try and eek out every ounce of muscle mass you can, even if that means gaining a lot of fat This is called dirty bulking, and is widely considered the worst form of bulking. >99% of the gym population doesnt need to do this and would be better off eating a little bit less, keeping their protein high and weight training. A little bit less than what? If you mean less than in a dirty bulk, yes, that's a form of bulking called a regular bulk. It's a lean bulk when the calories are 100-300 above maintenance. If you mean a little bit less than maintenance, that's a form of cutting. Cutting isn't usually described in distinct categories like bulking. Any caloric deficit is cutting. Since being in a caloric deficit is extremely detrimental to muscle gain, generally speaking people want to lose fat (not weight) as fast as possible to get back to the muscle gain or "bulking" phase. The main considerations for how fast you go are preserving muscle mass and personal comfort.


Yan-e-toe

OP here. I think I'm going to set my calorific intake at ~100 surplus to start off. I'll adjust after 4 weeks depending on results. I'm scared of putting on weight seeing as I just dropped 25 pounds to reach my goal weight. In the process I've developed an obsession for lifting and now want to build muscle as my priority but my brain can't handle the culture shift. I'll have to trust the process! Knowing that I'm good at cutting should put my mind at ease.


pilaxiv724

>I'm scared of putting on weight seeing as I just dropped 25 pounds to reach my goal weight. In the process I've developed an obsession for lifting and now want to build muscle as my priority but my brain can't handle the culture shift. I completely understand. I just hit my goal of losing 50lbs and am planning to start my bulk next weekend, and there's a big part of me that feels the same way. Honestly a part of me is worried that I won't gain muscle even if I try. Not logical, but I get where you're coming from. Starting small and adjusting as you go on is very reasonable. I wish you the best of luck my friend.


Yan-e-toe

It's cool that we're on the same path and massive congrats on the 50lbs! Goodluck to you too and may you continue to kick ass!


VAGINAL_CRUSTACEAN

if you're a beginner you can build some muscle losing weight, plus it's easier to build muscle at a lower bodyfat%, so I would cut for like 6 weeks at a lb/week and then bulk


Boring-Barnacle2622

Cutting always stifles muscle growth its unvoidable. You can just do a six week cut and then bulk from there.


CommanderSpastic

Try and get about 1g of protein per 1lb of body weight, try to up the amount of light cardio you do (essentially walking-if you do anything more intense you risk losing muscle) to increase calorie loss while not burning muscle and eat about 4 meals through the day so your body is getting a constant source of food. There's a lot more tips and others can correct me but they're the main pointers. And it should be noted you might not add any muscles (there's a lot of factors in it evidently), many people just try and conserve muscle while on a cut


Burnerformyfeelings

Pretty sure you’ll have to bulk then cut? But muscle weighs more than fat anyway


Glejow

I never understood this. A pound of muscle is as heavy as a pound of fat, no?


pilaxiv724

It's poor phrasing. Muscle is denser, so 10lbs looks like more than 10 of muscle


dangersteveover

yes, but this statement refers to a volume basis, ie a cubic inch of muscle is heavier than a cubic inch of fat


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ingenious212

No need to take this 'moronic questions' thing a bit too far. If you have pain, consult a physician.


Spoonhead78

I will be but I just needed to find a way to describe it so what I'm experiencing comes across correctly you know. I can't decide if muscle weakness or muscle fatigue would be the best way to get them to understand. (I'm on phone so that is why I'm using a different account)


ingenious212

Why do you think random people on a fitness subreddit can help you, though?


Spoonhead78

Because fitness people work out and post intense workout feels a certain way. Some will explain it in simple terms others will say it in more technical terms. Those technical terms will help me formulate the best way to translate an experience into words.


steinyo

It's DOMS.


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steinyo

Why are you on a fitness forum asking about leg pain? Even if it was related to fitness, it wouldn't be allowed because of rule 5. But its not even about fitness appearently, it's just pain. See a doctor.


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steinyo

Could be cancer.


FeistyBookkeeper2

Confirmed. Could be cancer.


NoInitial4521

Can I do legs one day then do deadlifts the next day?


partsthatjiggle

Depends on your goals.


Dense_fordayz

I wouldn't. And a good program wouldn't have you do it. Your legs are the main movers of the deadlift


RedstripeRhapsodyHP

Plenty of good programmes have you do that, many on the same day.


Dense_fordayz

Training deadlifts and squats on the same day is much different then training them back to back days. Both of these movements use the same muscles to move the weights. It would not be smart to train them on back to back days, you need recovery.


RedstripeRhapsodyHP

I suspect you don't know a lot about programming if you think the human body can't cope with that. You can squat multiple days in a row no problem, you can certainly deadlift the next day. How do you think weightlifters train? They squat more or less every session, with the back involved in both their main lifts.


Dense_fordayz

Trying to compare elite weightlifters to the average gym-goer is ignorant. I suspect YOU have no idea what you are talking about. Weightlifters train a lot of movements similar to deadlifts that are less taxing, train in a very controlled environment with the best coaches and the best drugs/food. Their programming is about perfecting 2 movements and there is a lot of variety and expertise that comes from that. The average person going to the gym with not a lot of knowledge or supplementation should not be training deadlifts and squats back to back days. There are plenty of programs out there that dont do this and there is good reason. They work the same muscles groups and should either be trained together or on separate days that are spread out far enough to allow for recovery. I'll leave this argument here as I do not think you have much else to add


RedstripeRhapsodyHP

> Trying to compare elite weightlifters to the average gym-goer is ignorant. I suspect YOU have no idea what you are talking about. We aren't talking about elite weightlifters, we are talking about anyone who weightlifts. They all squat more or less every time they set foot in the gym, and they will still do heavy movements that tax their back on the day and the next day. >The average person going to the gym with not a lot of knowledge or supplementation should not be training deadlifts and squats back to back days. There are plenty of programs out there that dont do this and there is good reason. They work the same muscles groups and should either be trained together or on separate days that are spread out far enough to allow for recovery. You are yet to actually demonstrate people can't recover from this. Meanwhile, I certainly can, as can literally thousands of athletes, and hundreds of thousands of ordinary people. Yes, plenty of programmes chose not to be structured this way, but just as many chose to do so because there is no reason not to. You said a good programme wouldn't do that. You are completely wrong, plenty of good programmes do it. Aside from more or less every weightlifting programme, great general strength/hypertrophy programmes like 531 and Stronger by Science have you train those the same muscle groups back to back, as do incredibly intense programmes like Sheiko 4 Day. Are you suggested you know better than these world class coaches/athletes? >I'll leave this argument here as I do not think you have much else to add Funnily enough I think the same as you. You clearly aren't even aware of how ignorant you are. Moreover, you completely moved the goal posts, you said no good programme would have you train the same muscle groups two days in a row, and loads do.


pilaxiv724

No one is saying you can't recover from it, it's just detrimental to muscle growth in most lifters given how long protein synthesis is stimulated after a workout. In advanced lifters it makes more sense because the muscle signaling does not last as long. This is particularly true for your lower back muscles which take longer to recover than most muscle groups. >You said a good programme wouldn't do that. You are completely wrong, plenty of good programmes do it. Aside from more or less every weightlifting programme, great general strength/hypertrophy programmes like 531 and Stronger by Science have you train those the same muscle groups back to back What are you talking about? 531 doesn't have you do deadlifts and squats on back to back days. At least not in any variation I've seen. You can do them on the same day in BBB, which as he pointed out is completely different than doing them on back to back days.


RedstripeRhapsodyHP

Saying no good programme has you do it is definitely saying that no one can recover from it. If anything it is easier for an average lifter because they are performing far less volume at far lower weights. He said not to train the same muscle groups two days in a row. More or less every template in forever has you do this, because the assistance work is structured as doing Pull, Push, and Single Leg/Core every day. The result of that is that the day after deadlifts you are training legs, and the day after squats you are still using the same muscle group.


pilaxiv724

>Saying no good programme has you do it is definitely saying that no one can recover from it This is a total non sequitur. >If anything it is easier for an average lifter because they are performing far less volume at far lower weights. Maybe, but the obstacle here isn't "can a beginner physically manage it" but rather "is it good programming to do so?" And for beginner lifters it isn't. >He said not to train the same muscle groups two days in a row. More or less every template in forever has you do this, because the assistance work is structured as doing Pull, Push, and Single Leg/Core every day. Yes, but that isn't the same as doing squats and deadlifts on back to back days. Activity helps with recovery, but there is a threshold. 50-100 reps of single leg the day after squats isn't the same as heavy deadlifts.


ingenious212

Why not. You can even do them on the same day.


powlesy6

A lot of programs have deadlifts, squats and accessories on the same day so don't worry about it.


12inchninja

*cries in Nsuns*


NoInitial4521

Alright thanks bud


Aurelius314

Absolutely. Deadlifts work your hamstrings(in addition to a lot of other muscles) , so you could even do them the same day if you want to.


NoInitial4521

Wont I be putting a lot of stress on my legs that way?


Boring-Barnacle2622

when I do deadlifts and squats on the same day, the limiting factor for me is always lower back rather than legs


steinyo

That's the point of traning. Putting on stress on the muscles.


Aurelius314

No, not really. As long as you adjust the amount of work you do to the amount of times you train and how hard you train (read:use a proper program) you can train the entire body 7days a week, if you want to


Creatine_Cowboy

No.


NoInitial4521

Alright thanks man


the_buddha_icecream

I am trying to strengthen the glutes but no matter what exercise I do I cant feel them. In both glute bridges and hip thrusts I either feel it in my hamstrings or my quads. I keep my back straight while squeezing my abs. I have tried changing my feet position but nothing works. Funnily enough I feel my glutes better on a horizontal leg press my gym has, even tho in this machine you cant extend the hips. Any tips?


jsMunk

Look up Eugene Teo on Youtube and watch his video on glutes


Dense_fordayz

If you are squatting and deadlifting you are using your glutes. Whether you feel it or not


Choco_Love

have you tried glute activation exercises during your warmup? I do a couple of exercises like frog pumps and fire hydrants with bands (optional) before lifting


Aurelius314

You dont need to feel a muscle work for the muscle to actually work or to get stronger. How are you training your glutes at the moment?


the_buddha_icecream

Right now I am experimenting with bulgarian split squats with the foot more forward than normal and the torso at 45 degrees. I feel my glutes at the bottom. Obviously the quads do a lot of the work.


Purge_Dreams

Could try a Glute Pull-Through, pretty easy mind muscle connection type of exercise.


nuggetsupreme420

Is the Sunny's gym SF-RW1205 any good ? I'm a 5'11 15 year old, and I was wondering if it's a good full-body workout. I used to bike, but I crashed, so is this a good alternative ? Any help would be appreciated.


gkw97i

what are your goals?


nuggetsupreme420

Well, less overall belly fat and bigger legs. When I sit down I have lines across my stomach and it really bothers me, I don't know of that's normal, but reducing them or getting rid of those would be good.


gkw97i

you don't need a single fitness implement to lose your body fat https://thefitness.wiki/weight-loss-101/ as far as the legs go, I don't think a rower or even cycling is going to blow your legs up even remotely close to lifting.


nuggetsupreme420

Okay, thanks. A few more questions: Is a captains chair a good piece of equipment ? And would you recommend water fasting for a few days ? Again, thanks a lot for the help.


gkw97i

to reword my answer, because I confused the roman chair and the captain's chair I don't see a reason to buy implements if you don't have any habits you should start off running the r/bodyweightfitness routine if you want to gain muscle, not buy some gimmicky implement that you're most likely going to use a couple of times and then never again


nuggetsupreme420

Thanks.


gkw97i

you can't spot reduce fat by doing ab exercises if that was your way of thinking I don't see a reason to buy implements if you don't have any habits > And would you recommend water fasting for a few days ? No, I don't see a reason to. Read the wiki and follow its advice, be patient and your belly fat will be gone.


nuggetsupreme420

Okay, thanks for all of the help.


redryder74

47m, looking to build fitness and lose weight after being sedentary for 2 years, while avoiding injury. I know about the diet changes needed and my questions are more about the exercise. I'm not sure what I should do to slowly build up my fitness. Currently I am following the couch-to-5K app and running every other day. I've done 9 runs, always resting a day in between. During my rest day, I do not exercise at all, but I'm wondering if I should hit the gym during those days and do a bit of weights. At the same time, worried that I am over-doing it and getting injured. 1. Should I wait till I am able to run 5K before hitting the gym? 2. Should I instead space out the runs more so that I can put in more intensive gym workouts in between? 3. I'm not familiar with weight training, are there apps or advice I can follow as a beginner?


ajjs

I'm a runner and like to alternate my gym and run days - don't worry if at the beginning its tricky! You're body will get used to it. I'd just begin at the gym now :) I'd say do 3 runs a week (like c25k does normally), 2 or 3 gym workouts, and one day completely off.