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Moronic Monday - Your weekly stupid questions thread

Moronic Monday - Your weekly stupid questions thread

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Ok_Cover_3572

So exactly how important is rest? Say i sleep at 12-1 and wake at 7


Canadianrollerskater

It's incredibly important, it gives your body time to repair the muscles that have been torn down so it can build them up even stronger! And it depends on the person, I can run fine on 6-7 hours sleep, some people need more


AliWasHere666

If my goal was fat loss and not as much on weight, should I need to adjust my calories? I was reading up on the article, it stated if you’re losing weight, you are also losing fat. However as I dug down the rabbit hole it also said that in order to lose more weight you’ll have to adjust your calories to continue losing weight. So if I’m not aiming for my weight to be lower but for my fat to go down, can I just eat at a continued deficit?


generalh104

Do you mean you want to body recomp? Replace the fat with muscle, but keep the same weight?


AliWasHere666

Exactly, yes I don’t want to cut or bulk as I don’t like how I’m gonna always gonna look chubby or I’ll always look skinny if you know what I mean


kaazdrog

If you are a newbie you can eat at maintenance and still build muscle. Otherwise i recomend you bulk the fall and cut in the spring.


Gardetto_the_Gnome

So want to try the basic beginner routine in the wiki because I'm definitely a beginner. By following this would I drop weight? I need to lose a bit off my dad bod. Also would this show improvements to my core strength or do I need to incorporate planks or something as extra?


PirateKingOfIreland

Weight loss is achieved in the kitchen, not the gym. Exercise can help you lose weight faster or diet a little less, but ultimately it all comes down to caloric intake. You can work out like a professional athlete and still get fat if you eat enough.


Fun_Ebb_6232

Whether you lose weight will depend on what you eat. Yes it will improve your core strength, it is up to you if you want to also do other dedicated core work.


papachingling

Lost all my gains in quarantine, haven't been able to really get back into the gym consistently since. I'm mostly looking to build my strength back as quickly as possible but am a fairly busy college kid; wondering what program/routine would fit best for that.


fh3131

Do you have access to a gym? If not, what equipment do you have? If none, you can start with bodyweight workouts


papachingling

Yeah, I have access to a gym. I'm probably gonna use Stronglifts 5x5.


fh3131

Cool, or any of the recommended routines in the wiki will work.


iWantToLiftAgain

A beginner program again, you're able to progress fast and aren't accustomed to doing what you did before the lockdown


BigNods

I go to a gym where the lockers aren't very secure so I end up carrying my phone, wallet, keys, and airpods case around the gym from station to station. My gym also asks that everyone carry around a small bottle of disinfectant spray and small towel. Does anyone have alternatives to carrying around a gym bag? I wish there was like a "shower caddy" to carry my small personal items around the gym. HALP


Adjective_Pants

Do you drive to the gym? I bring only my car key and my phone into the gym. I lock the rest of my keys and my wallet in the car.


BigNods

Thanks for the idea! But I don’t drive to the gym. If I did I also wouldn’t want to carry my car key around in my pocket or trust it to the lockers.


_the_morgue

The fanny packs from Lululemon work great for this!


BigNods

I have thought about Fanny packs or arm bands but generally try to avoid bands or restrictive things while working out. Plus I sweat a lot so everything would get MOIST and just know I would accidentally crush my phone on something or with a weight…But just setting down the Fanny back while I’m lifting could work. I just like super quick access to my phone so I can record my #s without getting out of rhythm.


missuseme

Do you need to take your wallet and airpods case to the gym? I just bring my phone, my keys and my headphones are in my ears.


BigNods

Generally yes, I do need to carry everything, ugh. I don’t like carrying things in my pockets because I tend to bang my legs on stuff (weights and the floor). I also don’t like setting my phone on the ground because the floor isn’t very clean 🧼. Sometimes I do set my phone on benches/equipment, risking that I’ll knock it on the ground. (Not sure why the font changed after I used an emoji ha)


vanillamazz

Just use a small to average backpack and take it from station to station. I see people do this all the time


upthegulls

Bum bag on your waist like a your at a rave


BigNods

I had to google bum bag haha. Only ever heard them called Fanny packs and never been to a rave. Anyway thanks for the tip, I like the idea of just carrying it around but like having super quick access to my phone so I can record reps/weights without interrupting my rhythm.


Packerphan66

Is it wrong to change plans every three months? I’ve been doing PPL for the past three months, but switched back to 5/3/1 as PPL was extremely taxing with a physical labor job. I was doing 5/3/1 for a while before that. I’m trying to get some form, grow muscle, and burn off some fat.


iWantToLiftAgain

That's fine. Ideally you want to stick with it a bit longer, but that's not always possible


retirement_savings

What's the vegetarian version of chicken and rice?


fh3131

Do you eat eggs?


retirement_savings

I do, scrambled eggs are a pretty big staple for me


fh3131

Cool, then eggs are a complete protein and can replace chicken


NotTooSpecial

Yuba and TVP are good veg protein sources.


AspiringInsomniac

Tempeh is good


IzzyFVO

Definitely tofu! So much you can do with tofu.


Siryummy

I like chickpeas and rice or lentils and rice. I also regularly use morning star and quorn products to sub for meat in my meals


SeoulofSoraka

If equipment is occupied such as power rack, cables, etc. do you guys just do other workouts instead to substitute or just wait for them to be available? Sometimes I wait but there’s just days where people are just there for like an hour plus it seems.


strawberrysmoothie12

u/SeoulofSoraka … Go early in the morning (hours before class or work). Think about this - If you’re waiting for equipment, another person will simply be waiting for you to finish.


Jaydubzsc2

Ask when they are finishing and possibly extend my warm up. If not, just have to adapt with Dumbbell work.


SzyjeCzapki

ask to work in


ryalln

Only when they are resting. Seen people ask when your mid lift


International_Ad5051

I’m trying to get more lean and burn fat and I’m new to lifting weights. I’m wondering if 3 days a week is enough. I’m doing push pull legs and I’m not sure whether or not I should be doing more days. If I should be doing more days what muscle group and schedule would I follow?


Tampadev

Try strong lifts 5x5. Great beginner program and very simple. You alternate between 2 workouts. Each workout is PPL.


International_Ad5051

I would alternate between two excercises? I currently do 7-9 excercises for the days I workout. I just want to be the most efficient I can be. I have no problem with doing 6 days a week, I just want to give my body rest in order to actually get progress and see it.


Tampadev

Well each workout has 3 exercises that are supposed to be the most efficient, wholesome exercises. So you would do 6 different exercises. You can do the workout every other day.


SzyjeCzapki

https://thefitness.wiki/


ICantThinkOfAName667

So do I just take creatine until I die?


fh3131

Sure, if you want to. Or, don't take it at all. It's not necessary


SzyjeCzapki

nope, you have to carry on after you're dead as well.


mtthwfreeman

I've been going to the gym for about a month and a half after being mostly sedentary for a year or so (at least, was certainly not doing strength training before). I'm a 29 year old, 5'11 dude who weighs \~175lbs, with that typical early-30s skinny-fat dadbod beer belly thing going on. Since I started working out, I've been cutting, eating \~1700 cals a day and doing strength training at the gym 3 days a week (using a fitness-dedicated friend's workout routine) and aiming for 128g of protein a day. I cook most of my meals, and eat pretty healthy. I've been losing some fat and gaining some muscle, but I'm wondering if I'm hindering my progress by cutting. A sort of loose goal is to have the beginnings of a six pack, and just generally to look lean and strong, so I figured cut first until I get down to like 160-165lbs then start bulking, or just going slightly above maintenance. Also, I'm pretty sure I'm not getting enough protein (2.4kg per kg of body weight = 189g, which is INSANE for a vegetarian like me). TL;DR (but it's useful if you read my full question): Should I switch to bulking? What advice would you have?


jakeh118

Probably diet down to where you are happy then focus on gaining. You are a beginner now, so you will probably make gains week to week progressively overloading the weights regardless of diet, but that only lasts so long. Eventually, to get more muscle, you are going to have to up the protein and increase calories to keep getting stronger


Cjyoung00cub

https://vm.tiktok.com/ZMREPfSWn/


ingenious212

what do you call that exercise? Assisted butt dips?


fh3131

What is this?? If you're posting a form check video, you should focus on getting more depth


oldDotredditisbetter

are ab wheels bad for elbows? i'm not experiencing any pain or discomfort while using it, but i was just wondering, regardless if my elbows are locked or not, there are still forces straining it when i'm rolling, could using ab wheels be bad for the elbows?


Teejackbo

Not unless you fail to progress it slowly and have poor load management, just like anything else. being bad for isn't really how it works. Also, I'm pretty sure your elbows will be under far more strain during something like a bench press, then an ab wheel rollout


oldDotredditisbetter

yeah cos i was thinking the force is perpendicular to the ground when doing ab wheel, so maybe there's a type of strain that's bad for elbows, compared to bench where some of it is "offloaded" by the arms


gizmosbutu

Back in the day, 2005, I used to take Jack3d as my pre-workout. I made insane gains, recovered instantly, and just felt all around good. Then it got banned. So I needed to find a replacement pre workout. Obviously, nothing came close to Jack3d so I stopped looking for a pre workout and just drank coffee before I worked out. It has been this way for me since 2007. Fast forward to last week. I bought B-Nox from Betancourt. It has been awesome so far. I was able to get in more work which I attributed to the Beta Alanine and Caffeine cocktail. This week, I started having random muscle cramps throughout the day that only go away when I'm lifting but come back when I've settled down. Though they necessarily don't hurt, they are irritating. My question is, is it the Pre-Workout alone that is causing this or is it the extra work that I'm able to put in while using this Pre-Workout that's causing these muscle cramps and spasms?


ingenious212

You are older now.


MillennialScientist

In addition to what the other person said, you're also 15 years older now. You probably don't recover as easily as when you were a kid.


xelrix

Could be dehydration or electrolyte imbalance due to said dehydration. Try drink more water for a day or 2 and if persisted, maybe see a physician.


geekygooner

If I use bone broth to cook my rice/grains on a stove top, do the nutritional facts (protein content) of the broth change due to evaporation? Common sense says no but wanted to confirm lol.


fh3131

Since it's water that's evaporating I would say no


Majestic_Yoghurt_918

I have four weeks and I want to look a bit better with a shirt on. I was thinking I could workout every other day. Day A would be bench press. Day B would be standing press. Every workout I would add chin-ups, curls and ab training. I only have a barbell to use. Would this be a good split? I skip legs completely, back I'm not sure would make a difference. A big chest and arms surely would make me stand out.


fh3131

Are you over- or under- weight? If you're overweight, you could instead focus on losing a few lbs over 4 weeks, which will be slightly more noticeable than any muscle gain in that time which will not be noticeable


Majestic_Yoghurt_918

Thanks, a bit overweight I think, 30/M/180cm/82kg


YuviManBro

I’m 182cm and 100kg :/ fuck I got a long road eh lol


fh3131

If you focus on caloric deficit (see wiki above), plus some cardio, you could lose 2-3 kg in that time


Tbanco

4 weeks of working out is not long enough to make a noticeable difference.


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Majestic_Yoghurt_918

30/M/180cm/82kg. I would like to hit the upper body during this month and eating at a calorie loss to lose some fat and look better. The deadline is end of October. With four weeks, I might not see much results, but something is better than nothing. I only have a barbell to work with, along with a power cage and a bench. What comes to mind are bench press, shoulder press, biceps curls, barbell rows, chin-ups (I can't even do one chin-up). I don't care about my lower body as I already have ok legs. Is there any program I could follow for this month to look more buff on the upper body using only a barbell? Reason for the barbell is I have a home gym. I can workout every day if necessary.


Fun_Ebb_6232

You can do almost any workout with that. Check out the wiki. Do any program you want, you can cut out the lower body stuff if it doesn't matter to you


Majestic_Yoghurt_918

I tried looking at it and I'm not sure which to take. I only have 4 weeks and those programs are usually longer. I planned to do every other day, bench, press, chins, curls and abs. What do you think of this?


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Fun_Ebb_6232

If you have more energy on leg day then yes you can split it that way


IJustWannaHaveFunz

If you want more pulling volume, you can but it on your lower day yes - i'm assuming you mean that you are increasing your pushing volume, and because of that, you also want more pulling volume? If that is the case, maybe just adding a 5th day (if your life allows it) of upper body would be a solution


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ElevenLongships

Right now I'm mostly doing zercher squat, barbell rows and weighted push ups and feeling great.


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ElevenLongships

Biceps are definitely getting hit with the rows just less than they would with pull ups. Middle delt gets a little with most pushing movements but really need something like lat raises to maximize their growth. I'm going for the minimalist approach like you were saying, trying to hit as much as possible with as few exercises as possible. Trying to maximize everything would require a totally different style of training and a lot more time than I'm interested in investing right now. You could easily throw in some sets of push ups after your OHP though if you wanted and I occasionally do add lat raises or facepulls for more shoulder work.


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ElevenLongships

I've been doing this from home so I'm using the equipment I have handy. Zerchers can be done without a squat rack which is a big factor but also I find that it's easier for me to get into depth holding the bar there. Something about having long limbs I guess. For the weighted push ups it's the same, no rack or bench set up at home so I use one of [these](https://www.roguefitness.com/alice-frame-and-load-trainer) to load the pushups. It's nice to be able to use plates and track progress that way. Also doesn't take up much space. I could do OHP without a rack but the ceiling in my office/home gym isn't tall enough for me hold the bar overhead. Also weighted push ups are surprisingly good for growing the chest I've found.


Cirema

I recently started going to the gym again with a friend, 27F who's going for the first time in her life. She does roughly 2 hour sessions and doesn't feel any fatigue or muscle soreness the day after the workouts. When I last checked, she was pretty much hitting every relevant machine on a PPL routine at the planet fitness and also treadmilling/core. She insists her intensity is fine because she struggles to finish some of her sets which consist of 8-15 reps x 3-5 sets. ​ So this lack of fatigue is discombobulating me, am I missing something?


123four5ive

her intensity might not be what she thinks it is ,everyone thinks they training 'hard' till they train with someone more experienced.


IJustWannaHaveFunz

I second this She also might be somewhat of an outlier, who can handle more volume. This might be true if she is an untrained female who is very light (maybe especially if she is used to running a lot) A way to figure this out, is to try doing an amrap set, where she gets to rest a little, so let her pick a weight she would normally do 12ish reps with, have her do 12, rest for 5 seconds, do 3-4 more, until she is unable to do anymore (or she has done 30 reps) There are smaller females (even relatively high level athletes), who can endure insane levels of volume (like 5 sets of 20 hard reps)


LanaDelGay96

I started incorporating more push-ups into my daily workouts. Today I was trying to knock out a simple set of 20 and by number 15 I started getting a jabbing, electric shock like pain in the lower back of my head behind the right ear. What would be causing this? Is it serious? I’ve never had this happen while working out.


IJustWannaHaveFunz

You should probably talk to a doctor :) But anecdotally, what you are describing has happened to me my whole life, once every half year or something like that - both during and not during physical activity


iknow-ilook_familiar

Not getting any weight loss gains. Female 5.4" I've been logging all my meals and consuming about 1600 calories a day, some days less. I exercise for an hour plus I work outside and hit 20k steps a day. I started a month and 2 weeks ago. I've only lost 1 pound. My diet use to be about 2500-3000 calories including junk food and snacks. So I've made huge changes plus exercise(mostly running) but have seen little to no change. My husband who started the diet and exercise with me has lost 6 pounds. We are both on a 700 calorie deficit. I feel like throwing in the towel. Should I wait longer or should I be working out more? I have significantly cut sugar and carbs almost completely. I have completely avoided alcohol and soda, as well as unhealthy snacks. Any advice would be appreciated.


vanillamazz

When do you eat? Like, what times? I would recommend intermittent fasting. Just start with a simple 16:8 split. Also, I would recommend lifting if you really wanna see weight start falling off. Squats especially


onetwoshoe

Is your exercise mainly cardio? Are you tracking protein? This does sound odd, but my advice is to start weight training if you are not already and make sure you are getting .7g/lb of bodyweight of protein. Also, what is your start weight? If you are (newly) lifting, you may be recomping. I'm similar size on similar cals, lifting and tracking protein, and I did DeXA scans 4 weeks apart. I lost only 1 lb on the scale, but 1.5% body fat. I lost fat and gained muscle, the scale didn't reflect the true extent of my body comp changes.


iknow-ilook_familiar

It's all cardio, I am not tracking protein. I am new to all do this. I'm doing as much research as possible. Start weight was 167-168. I'm gonna research the protein content as I didn't know I should track that. I knew you need it to build muscle so I've been trying to include it in my diet but that's as far as I made it. I really appreciate the insight. My husband was concerned and suggested if we don't see results in another month to see a doctor because something else may be going on.


onetwoshoe

If you're eating below your maintenance and not weight training and getting enough protein, once you do start losing, you will lose muscle in addition to/possibly more than fat. You don't want this! It'll make it harder for you to keep the weight off later. (Muscle burns more calories than fat in addition to looking better!) I was in this cycle for years, until I started weight training and increasing my protein intake. Good luck!


123four5ive

keep going longer if nothing changes then your 'deficit' might actually be your maintenance ,just because your previous diet was high calorie it doesnt necessarily mean that once you cut calories you lose weight ,that will slow down or stop weight gain but until youre in a true deficit (which at this point you still need to find out) then you will lose weight. The weight youve lost is probably just water weight from cutting out the "unhealthy" stuff.


Arwenac

How do you work in with someone? What is the proper etiquette? And isn't it a hassle to adjust the weight every time when using barbells?


ingenious212

For me, it's mostly not polite to incommodate the person you asked to work in with changing rack heights or things like that. Changing weight is fine, but it's the responsibility of the person that works in to return the weight back. People are usually nice and help you, but that should not be the norm. For highbar exercises like squats, if you are much shorter that the person, don't ask to work in since it would require the rack to be lowered. Just be polite. Working in is not a right, it's an act of solidarity.


123four5ive

if its something that involves you moving plates ,you dont work in unless you guys are using the same weight or a minor difference. if its at a pin-to-weight machine then weight doesnt matter but the positioning of the equipment if its adjustable or has different attachments does in this case the person working in has to return it to the first users specifications ,this can also be said about the weight . If the first person is extra kind then they can set it up for you after each of their own set and visa versa you do the same but in terms of etiquette its up to the 2nd user to make the first user not be inconvenienced in any way because of the work in set. so you basically have to workout quickly enough that you do not work in longer than their rest period as well as basically be a ghost (i.e when they return to their next set they didnt even notice you were there)


hndsmngnr

Is it possibly to train one side of your abs over the other? I feel my left side working more than my right when doing leg raises and I don’t know if that’s just asymmetry or if I’m not properly doing the movement.


Helpful-Astronaut135

I'm a 23M and I don't really have a lot of control over my diet(cooking isn't really an option for situational reasons and i'm dirt broke so assume my diet cannot improve much beyond drinking less soda and more water when answering). I'm just wondering if it's still worth it to lift weights to build muscle and strength or am i messing up my newbie gains with a poor diet and should just wait until im in a better situation? I understand i won't be able to build much muscle if i don't hit my tdee but what about strength?


Fun_Ebb_6232

It is better to workout with suboptimal diet then to not workout at all. There is no way to mess up your newbie gains.


pbounds2

You can’t really mess up newbie gains it’s just a term because getting your first chunk of muscle is easier than the last it’s not like a clock that starts when you begin to work out. And as long as you aren’t eating in a deficit you’ll be able to build muscle just maybe not as optimal as it could be.


Thelast_n_thecurious

question :- is tvp.a whole source of protein? Can it be used instead of whey protein? I asked tons of people and no one was certain if it is or not.


ghostmcspiritwolf

It’s soy based, so it should be a complete protein.


toaster24k

I’m a scrawny guy 6’ 135 lbs and I’ve trained gaining weight before but usually end up not able to stomach eating all the calories. I’m committed to trying again. Any recommendations on mass gainer protein or just regular protein for post work out?


swatson87

Instead of focusing on protein focus on overall calorie density. Obviously prioritize protein but get in the habit of eating things like peanut butter, nuts, seeds, fatty meat, cooking oil, whole milk, heavy cream etc. Add additional calories to your shakes as well. Drink as many calories as you can. Also, given that you're underweight I think some junk food could actually be a good idea if yiu need calories and aren't hungry. Obviously don't go overboard but a donut or two or a dish of ice cream as a snack will tack on some easy calories.


totebatote

You can do it. I'm 3 inches taller, went from 160-200 just eating anything in sight. As a beginner it was difficult for me to overcome the mental fatigue of planning meals AND eating a lot. Hitting 2700+ calories is tough enough without half of them coming from boring chicken breasts and broccoli. Once I stopped worrying about what I ate and started focusing more on how much I ate (aka lots of burgers and pizza), it became a lot easier. After hitting about 195ish, I went back to carefully planned meals and it was a lot easier because my body was already used to the calories, and I had more motivation seeing my lift numbers go up in the past year or so. I'm about 210 right now. Just my opinion as a skinny tall who also had difficulty getting enough calories. I'm not an expert and this may not work for you.


Tohaveheart

as someone mentioned r/gainit is probably the best option. The issue with mass gainer is too many calories too quick and then it's not sustainable. Try small increases here and there ad build up to it


_Propolis

r/gainit is there to help!


grapepaki

How long should it take for me to see results in my lower chest? What should the body fat percentage be? Is it like abs?


ingenious212

about 16 weeks /s.


ShadyBearEvadesTaxes

>How long should it take for me to see results in my lower chest? As long as needed for you to get much stronger. Improve your bench press by a lot while bulking and you'll see results.


No-Ground-4750

It depends exactly what you are looking for. Getting a really defined lower chest takes a significantly low body fat %, likely below 10%. For size in general, progressing bench for 6 months can yield good pec growth. But pecs do grow *much* slower than leg exercises.


Knikkey

Why are my lifts always total ass after a 3 day rest weekend? 3 complete days off from the gym, average cheat (like a slice of pizza and a few donuts), come back to the gym and feel completely drained and lifeless. Shouldn’t I be feeling fresh and full? I only take long weekends when it’s a holiday and the gym is closed so it’s not often, but when it does happen it’s always like this.


wylde06

Not exactly lifting, but when I am regularly training on the bike and I take more than 2 days off in a row the first day back is always shit. Id imagine the same applies to lifting


swatson87

You could just be in a bit of a rut. How's your mental health? My first workout of the week is my most brutal so I do it on a Sunday so I can go early while I'm more fresh. It's not typical to come back weaker after such a short break.


Tohaveheart

Maybe look at the routine on the day of lifting. I lift after work twice a week, and my Friday session is always the one where I feel the most tired, because my Fridays tend to be busy at work


No-Ground-4750

Not sure as that's the opposite to usual. Generally longer rest -> better lifts. In general having cheat meals like pizza should increase your energy (at the expense of bodyfat %) rather than decrease it.


Substantial-Coffee33

Curious, when doing a program like GZCLP or 531 BBB, where you're doing heavy and light Deadlifts, would it be better to do Dumbbell Rows for your back, as opposed to Barbell Rows, since you're already doing a lot of lower back work?


Tohaveheart

the big difference is the grip (vertical vs horizontal) and the stabilisation difference. ​ Do barbell for a while, and then try dumbell


E-Step

GZCLP already uses DB rows as standard


No-Ground-4750

If you find that your lower back is not recovering then yes. The additional lower back volume from barbell rows can be useful though. Really the answer to all questions regarding extra volume for a bodypart is "yes if you can recover from it"


nemtudomxd

I'm going to start taking creatine. I've looked into it and I've seen that 5g a day is the standard amount to take. ● My question is: Should I take a bigger amount (like 10-20g) for the first few days to elevate my creatine levels faster, then stick to 5g/day to maintain that level? Is this strategy legit? What do you recommend?


ICantThinkOfAName667

You can load if you want, but you don't have to


bolstoy

3 days is nothing in the grand scheme of things, don't worry about loading


grapepaki

Does creatine make your heart rate increase?


bolstoy

It shouldn't, it's not a stimulant


Teejackbo

Just do 5g/day, it's easier


Machebeuf

I just joined a new gym, and I can't work out what one piece of equipment is. It looks like a bench press, but you're sat on the ground with a back support. I've never seen it before. If I had to guess I'd assume something for sitting overhead press, but it seems dangerous to do sitting down on the floor? [I made a crude diagram](https://imgur.com/a/cYiOBjh)


Substantial-Coffee33

I could be totally wrong, but someone suggested I use this for OHP so I don't cheat by using my legs.


swatson87

If doing a standing OHP keep everything from the waist down tensed throughout the movement. Should help reduce the leg pop and English in the movement. I personally think a cheating standing OHP is better than a seated one, but not everyone would agree.


Machebeuf

Sitting OHP was the only thing I could think of, but why on the floor? Why not a normal rack and adjustable bench? I may have to just suck it up and ask someone!


E-Step

On the floor would make it a Z press, although adding back support changes it a fair bit


Elegant-Winner-6521

Maybe for hip thrusts? Because I do hip thrusts on a bench and spend half the time trying to make sure the bench doesn't fall over.


swatson87

That's actually not a bad guess


Machebeuf

Maybe, but it's a pretty small gym so seems like a lot of real estate for one exercise


Elegant-Winner-6521

Yeah, true. I'm interested to find out the answer too!


Machebeuf

I'm going to go workout in a few hours, I'll reply if I find out!


Elegant-Winner-6521

Ask the resident staff!


Machebeuf

I asked, it is indeed for sitting OHP!


Briefs_Man

Is there a difference between sleeping for 8 hours a night vs sleeping 6 hours at night and 2 hours in the afternoon?


No-Ground-4750

8 hours a night is better


Minecraft1464

Lower back hurts when doing knee raises(more than it is supposed to)


Tohaveheart

strengthen your glutes, and try and do ab exercises that isolate the abs completely


bolstoy

Back shouldn't ever hurt at all when doing knee raises


GingerBraum

Doctor/physio.


Minecraft1464

I need to go to a doctor?


No-Ground-4750

Yes not allowed to talk about "Questions Related to Injury, Pain, or Any Medical Topic" here


Evotori

Since about 2 months ago i stopped my diet and started eating more. Gained about 4kg weight. Some noticable mass however my lifts are stalling almost going down. Stuck at the same weights i did 2 months ago.. Eating about 150g protein with a 178cm tall 81kg bodyweight


GingerBraum

Which routine?


Evotori

PPLPPL


GingerBraum

The one in the wiki? How many reps are you getting on the AMRAPs?


Evotori

8-10 reps depending on day


GingerBraum

That doesn't sound like stalling to me.


IceKlice

I want to hit the gym and gain mass but have 0 knowledge about the exercises, muscle parts to work on, and how much i should lift. All I know is that I want to train approx 3 times a week. Where can I find a balanced gym workout plan?


Tampadev

Strong lifts 5x5


RedDottos

check the wiki on the right side of this sub, Getting started / muscle building 101 / weight loss 101 / faq etc


IceKlice

Thank you will do!


RedDottos

aren't these too few exercises per day if you go for x12 reps each ? [https://www.reddit.com/r/Fitness/comments/2e79y4/dumbbell\_ppl\_proposed\_alternative\_to\_dumbbell/?sort=new](https://www.reddit.com/r/Fitness/comments/2e79y4/dumbbell_ppl_proposed_alternative_to_dumbbell/?sort=new)I would've asked there but the post is 7yrs old. ​ It feels underwhelming to do only 4 exercises per day .


No-Ground-4750

That's 30 sets of pull exercises per week for example, that's not super high volume but its not especially low either.


RedDottos

alright, thank you, I'll keep on with it, switched from a long time of bro splits to this


GingerBraum

No, it's a fine amount.


_pr0t0n_

Dumbbell floor press - does lifting my butt off the ground doing this exercise changes anyhting?


Tohaveheart

if your but is up, it's a glute bridge press


SJ548

That is called a declined dumbbell floor press. or a glute bridge floor press. It will get more core, glute, and hamstring into the lift along with the chest.


_pr0t0n_

So more benefits than the regular floor press? Does this affect the chest pressing part (using less volume, more/less impact on a neck)?


IrrelephantAU

It makes the pressing part easier, so long as you can stay stable. It's like going from flat bench to decline bench. Not really dangerous but there also isn't much of an advantage. DB floor press is a real pain to set up with heavy weights so going even heavier isn't all that attractive to most people.


rmovny_schnr98

It makes you do the exercise wrong


_pr0t0n_

So it's not about focusing on diffeernt parts of chest, but about hurting myself?


mattyb8787

I dieted for weight loss for about a year. Lost 50 lbs. then weight trained for about 9 months now. I’m still skinny fat. Is it just bad genetics?


swatson87

Tbh depending on how you looked after the cut it may take a few years to leave skinnyfat territory. You may also not be as skinnyfat as you think. Body dysmorphia is a bitch.


rmovny_schnr98

How much weight did you gain since you started lifting? How much did your lifts progress? What program are you following?


mattyb8787

I started with a cut and probably did that for too long. About 6 months. My weight didn’t change that whole time. I just finished a bulk that lasted 2.5 months and I went from 193 to 201. My strength has definitely gone up. Now I’m doing another cut.


graravn

“Strength has definitely gone up” is not a quantifiable thing. How much did your lifts progress? What were your squat/bench/deadlift/OHP numbers before and after?


mattyb8787

Squat started at 205 now 275. Bench started at 155 now at 225 x 3. Deadlift started at 225 now at 315.


graravn

That’s pretty good progress, I’d say. Maybe wait for Friday and post a photo in the Physique Friday thread, see what other people have to say? Maybe you’re not as skinny fat as you think


Wight_Wolf85

If women specifically target their pecs by working them out to maximum efficiency, would that increase their bra size? I was gonna upload this in r/showerthoughts but this seems just as good.


loggedinlurker

Are you asking as a man or a woman? Speaking as a woman: The breast tissue (the fatty part) won’t get bigger even if the measurements might due to increased musculature. Bra size is two components: band (the circumference of the torso right under their breasts) and the cup size (defined as the difference between the band and the fullest part of the breasts). Because of the way bra sizes are calculated, pecs/lats probably can change band and cup size but not in the way you think. Tl;dr: the part that fills your hands will likely stay the same (maybe even get smaller from general fat loss) even if the measurements increase.


Thathipsterkid

Hey guys, I have been training at a Powerlifting gym for the past 12 months, and recently joined the 1000lb club. Since then, I have decided that my goal is to get jacked and look like Zyzz. Right now I'm running 5/3/1 BBB and I was thinking of moving to a PPL to get more hypertrophy. However, I watched a video by Mike Isreatel that says I should be doing [this](https://imgur.com/a/wPk20On), which perfectly describes my current program - 5/3/1. What do you guys think? I'm super confused and basically just want to do whatever will make me get jacked and look like Zyzz. Thanks in advance broskis. [here is the video by Mike I am referring to, timestamped.](https://youtu.be/2aYrGSPZmpk?t=416)


scritchscratch_

Dude died of a heart attack at 22 and his brother was arrested for possession of steroids. Probably better goals in life to have.


Thathipsterkid

I was just Zyzz as a reference point so people know my main concern is aesthetics. Zyzz may have not been perfect but his legacy has shaped the lives of countless sick cunts who wanna get shredded. RIP 🙌


bolstoy

Getting bigger and getting stronger are the same thing when you're a beginner, as long as you're in a surplus so you're gaining weight


GingerBraum

Getting jacked and lean can be achieved by many different paths. If you want to try PPL, try PPL.


rmovny_schnr98

No matter how jacked you get, you will never look like some influencer or model or athlete. You're gonna look like you with more muscle.


Thathipsterkid

Haha that's a good point but I was just using Zyzz as a reference point so people know my main concern is aesthetics.


_Propolis

Nothing bad about setting goals dude, it helps me. Just know everyone's different, and you're good to go. Really cool to see Zyzz is still an actual inspiration for so many people tbh.


swatson87

Pretty surreal that Zyzz is still relevant after all this time. It is tragic that he died so young.


nezb1t

Two or three years ago i injured my left lat while doing deadlifts. To this day i dont know how. I had problem with pain in that area but after few months everything went away. Yesterday i did Deadlifts again, nothing seem to bother while doing them, but when i came back to home (probably 3hours after training) the discomfort in that area came back. Now, i have only one idea what might be causing it, i always before doing a rep i break the bar as hard as i can and then do the rep. I know that it’s very general what i wrote, but the other day i had Personal Trainer see my form and did not made any negative comments. Could this be it?


betterchangeyourmind

Really hard to say. Probs best to see a physical therapist/ physio Do you get the pain when doing RDLs ? I would suggest substituting for them if you can do them pain free.


nezb1t

Problem is that i did not feel any pain/discomfort while doing Sumo and then i did Stiff Conventional. The discomfort came after few hours.


betterchangeyourmind

Can you go see a physio? Really would recommend seeing a sports injury specialist. You don’t want to fuck this up.


nezb1t

Cheers. I been to plenty with this already, no one has a clue. I went from people wit little to none experience to veterans, everyone is Clueless lmao.


onawhimbutyouknow

I have a Q around motivation, interested in everyone's thoughts. So I heard long ago that you should never rely on motivation as it comes and goes, and keeping that in mind has always helped, especially on days where I'm tired, lazy, etc. But, has anyone gone through periods where everything is running smoothly, you're cracking out workouts, all motivated, etc but then it fades? How do you keep yourself going? What about the days when you really, really feel like you don't want to do a workout? (My problem is skipping one means skipping a lot more) Granted, with work, social life, sleep, etc I'll miss a couple, but it feels like my mindset has been off for a while. All thoughts welcome!


bacon_sammer

I view motivation as a 'sprint mentality', and dedication as the 'marathon mentality'. A little over six months ago, I had my usual baseline bit of motivation to eat better, sign up for the gym, etc, and no dedication. Told myself that I wouldn't have the time for it, or the energy, or whatever else was in my way. For context, I work away from home for 6-8 weeks at a time, and work 6x12hour days at a desk. My wife and I were talking one time when I was home, and she put me onto the idea of a meal plan that would be easy / healthy to do while working these long hours. Ended up on the Jenny Craig plan, and after a couple months with it I started getting into the home workouts and eventually the gym side of things. Been at the gym for about six weeks now, and I haven't missed a session with my trainer (outside a couple that I had to reschedule due to flights away); I'm still there for cardio or cardio+weights 5-6 times/week. The huge difference I'm finding this time versus all other times I signed up for a gym membership and fizzled out after a few weeks is the dedication. Gotta have a reason for going and sticking to the plan. I've dieted before (max weight loss of \~20-25lb, came back on shortly after), and I've gone to the gym before (1-2 months before petering out). This time, I've kept my diet going for six months, my home workouts for about two months before joining the gym and putting in my effort there as opposed to home. All because I'm dedicated to improving myself, and not just punching the clock every time I show up for the sake of doing it - 65lbs lost and counting. With cardio, I jump on the treadmill with a dynamic / variable incline program so that I can train for walking up a mountain. Why? My wife is a huge hiker and I'd like to join her. I train weights three days a week (twice with trainer, once on my own), because I want to feel the strength in my legs when I get up out of my chair or go walking through the woods and need to climb up and over rocks or tree roots. I train arms so that I can lift stuff and be in better shape to take on renovations and projects in our new house. I train chest and back so that I've got the trunk and core strength to try running a Spartan race next year. All of these things are firmly rooted in my brain at the gym or days when I know I'm going, and that drive is what brings me back every day without dragging my heels. Motivation's the flash in the pan; you need to figure out what keeps the sizzle going.


swatson87

I've been lifting pretty consistently for the last 12 years. I've had a lot of ups and downs in the past and most of my bad downs came at a time that I wasn't lifting. I have mental health issues that of course compound this. I just remind myself how much better I feel when I'm hitting fitness and strength goals and I develop the discipline necessary to achieve them. Lifting requires a great deal of fortitude and it makes me stronger in many ways. I just gotta do it.


Tohaveheart

I often lose motivation, but I make my workouts as part of my routine. Discipline is more important. I reason to myself, if I don't go to the gym and have "me" time right now, I will not be able to go until this time next week ​ Having kids makes routine vitally important for myself and them


GingerBraum

Coming out of a six month lockdown, I was very much **not** motivated to get back in the gym, and I'm the same way as you in that if I skip one, there's a decent chance I'll skip more. So I sort of just told myself to go. I bring my gym bag to work, which helps a lot. After a week or two of consistent workouts, my body started feeling better again(strong), which kept me more motivated to keep it up.


omgitscarridee

A trainer once told their followers something along the lines of “you don’t need to have motivation to work out. You just have to do it.” It sounded more eloquent when she said it but basically, although motivation is helpful, you don’t necessarily need it to accomplish going to the gym. One of my personal motivation/just do it technique is this: I work very early morning shifts about 3 days a week and will almost always go to the the gym after these morning shifts. I pack my gym bag the night before work and bring it with me in the morning so I can go straight to the gym. If I go home between work and the gym, it already reduced the chance of me making it to the gym because I get too comfortable at home. Another things that really motivates me - my body is young and capable. I owe it to myself to physically move and push my body because there will come a time that I won’t be able to do what I can now and be as active as I am. That really motivates me.