Moronic Monday - Your weekly stupid questions thread
By - cdingo
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How often does everyone do ab workouts?
Is it okay to train pull ups and push ups everyday regardless of the muscle I'm training that day ( I run a type of brosplit with back bis, chest tris, and legs Shoulders twice a week)
Hey, the only thing you need to be aware of is your intensity with these. As long as you not getting burnt out each time or going 100% on all of these sets then it's perfectly fine. It's the exact reason prison inmates get jacked, they do a bunch of low-volume sets that are really easy spread all throughout the day. Keep it up would love to hear you make progress!
Hi, I currently started doing some basic exercises. I am 53kg and 170cm, but I can barely perform 10 push up, easily get tired, and run out of breath. Are there any tips and tricks that help me gain weight and enhance my performance?
Keep doing them. At first I was not able to 2 push-ups in a row. I did as many as I could every day. You will get better fast.
Thanks, do you know how to gain weight and build muscle?
Eat in a small surplus of roughly 200cal, with 0.8g of protein for every lb of lean body mass. Progressively overload the amount you lift every week be that with increased weights, sets, reps, or range of motion. Do this by following a programme recommended in the wiki.
u/RedstripeRhapsodyHP can you recommend a general exercise? I don't know any basic leg exercises.
Look up the programmes in the wiki.
Exactly what u/RedstripeRhapsodyHP said. Follow that and you'll be golden!
Yo I just joined a gym a couple days ago, the machines have intervals of 10, not sure what the unit is.
I live in europe, so it's most likely Kgs, but there's no fucking way I just did 95kg on the abductors.
What else could it be though?
Edit: I'm 100% sure this is the one they have at my gym
The specific weight doesn't matter on a machine like that. Just remember/note down the number used
It's pounds. The kg measurements on machines go by like 4.5 intervals iirc.
The intervals in my gym go by 5kgs on machines so it's probably a manufacturer thing
I was 118.4 kgs around 45 days ago right now I am 115.5 kgs. Doing weight training PPL split and eating lesser than I usually would. Including high protein diets multivitamin fish oil ashwagandha and some other natural drugs. Hope to lose this weight with time and keep it off. My chest fat has almost vanished and my huge nipples have shrunk. I need to include cardio but I find it boring so I’ll just go for a 1.5-2 hour bike ride daily. I’ll start this soon. Counting calories is hard but what you gotta do is get enough protein 1.6-2.3 grams per kg of body weight. Do this and be in a caloric deficit and you’ll lose weight. I need to start counting calories and monitor the deficit and will do it soon and also start the bike ride cardio soon too! I want some tips based on my routine that I am following the trainer at the gym suggested functional training but I don’t really enjoy it. I want some guidance and want you to tell me the real deal and what I can do.
Thanks in advance
I have belly fat. I'm really fat around the belly. I also love diet coke.
I've been trying to eat healthy. But does the diet coke contribute to the belly fat.
I've just started gym. I've been told unless I give up diet coke it's pointless.
I want to reduce but find it hard to give up diet coke.
It is alright to drink it but it also increase your insulin levels so your water intake will increase+ it makes you wanna eat more and with the high insulin you'll gain more fat. Still better than the normal coca cola or pepsi thats for sure
I'm diabetic. I was always told diet coke is ok
Compared to regular come, yes.
It's still unnecessary calories. It's better not to drink it.
If you can't help it though, just make sure it fits into your daily calories.
The only thing diet coke *might* do *indirectly* is cause you to retain a bit more water, which may *look* like fat. [Dr. Mike talks about water weight problems and diet drinks on a diet](https://youtu.be/laEmoZkQbso?t=556)
Diet coke is fine, it's virtually devoid of any calories and will not contribute to your daily caloric intake in any meaningful way
Probably a very moronic question, but will utilizing an incentive spirometer improve overall lung function in a healthy person? I’ve read it can help runners and improve lung capacity but I’m not sure if there’s merit to these claims.
If I can't deadlift just the bar (~18-20kg) because it's too heavy for me, what steps can I take to make sure I can increase my strength and begin deadlifting?
Edit: Also applies to barbell squats, bench presses and rows.
For deadlift, start with dumbbells.
For squats, do bodyweight first.
For Bench press, do Push-ups or Dumbbells press.
For Rows, start with dumbbells also.
It's okay to go light at the beginning. Start slow and work on your form.
You will get there, stay strong.
Not to be a dick, but I find it hard to believe you cant deadlift 45lbs, considering throughout your life you have probably lifted that(with less leverage too). I have seen skinny teen girls who are 100lbs soaking wet at least be able to lift 45 lbs. Have you worked with someone more experienced about your form? Maybe your using too much back, and not even hip drive?
It could be my form, but I have been physically weak all my life and bullied for it. I can't even do a single pushup without feeling like m legs are cramping.
Make sure your diet is promoting muscle gain as you do the basic exercises. Eat enough calories and protein
Dumbbells are a good option.
You could also try using smaller bars. My gym has red Ohio bars that are 35 ib, and Straight curls bars that weigh anywhere fr 10-70 pounds.
Use other accessories like hip thrusts, rack pulls, hamstring curls, rows, until you build enough strength
How are super out of shape people and even people who are so skinny be able to bench press more than me? I struggle benching 30lbs and I see people of all shapes and sizes who just started benching 25s 45s easy. My muscles get fatigued after 3 workouts also any tips
Don’t worry about them.
For whatever reason, you are not as strong as them. It doesn’t matter how bad you think they look, they’re currently stronger than you. Clearly they’re in better shape when it comes to benching. See? This train of thinking won’t lead to anywhere positive, very easily.
You’re just starting out on this. Focus on your own body for a long time before you put it against others.
Get a program, get your diet and sleep dialed in, then give it time to work. Track your progress, read everything related to what lifts you want to do, learn and grow.
>I struggle benching 30lbs
How many reps are we talking about here? What is the heaviest you've done for 1RM? What is your height+weight?
10 reps 3 sets but by middle of set 2 is when I start to need a spotter for 30lbs. 5”9 and 210 lb
Sounds like you are talking about 30 lbs being loaded on each side? That'd be 105 lbs in total (30 + 30 + 45). Gonna confuse the heck outta people if you aren't saying the total weight.
105 lbs is not unusual for starting out.
Who cares how much other people are lifting, everyone starts somewhere.
Do you mean your muscles are fatigued after 3 reps? sets? Gym days?
How do you guys stop binge eating I have that horrible habit and just don’t know how to stop it I feel like it has really delayed my progress
I just binged on this 750 ml vanilla ice cream and i crushed oreos onto it, like 1500 hundred calories worth of heavenly tasty junk
Was worth the treat, i do this like once every 2 weeks but it kinda ruins my 3-4 days worth of weight loss progress
I also suffer with this. Try to notice your triggers. If I have a hard day at work and I feel grumpy and haven't drank enough water, the temptation to grab a soda is strong. Also if I am bummed out or stressed ill be more tempted to get fast food.
This makes sense since high sugar and tastey food triggers endorphins. Sometimes just recognizeing your triggers can help you tackle the root cause instead of just the consequences.
What’s your weakness?
I had the binge eating issue too. Basically, if it was in my pantry I didn’t have the will power to avoid it. Box of family size cheez-its? Gone in 2 days. Half gallon of blue bell? Gone in 2 days. Bag of starburst jellybeans? One sitting and it was gone. When I started working from home it got worse.
I was an acceptable 175lb 5’7 33 year old male at 20% body fat in January 2021. Went to 192 30% body fat real quick.
I saw myself from behind in the mirror one day and noticed I looked like a swelling barrel of jelly and said “ahhhh shit”.
I stopped buying any of my weakness foods. In September, I bought a grill and started getting really good at grilling chicken and vegetables. I’m back down to 178lb now and have a goal weight of 160lb and 15% body fat.
I still ate an entire Marie calendars coconut pie that family left at my house yesterday though lol.
Don’t try to stop binging at first, start trying to stop opportunities to binge. Once the momentum builds, then stopping all together may become easier.
Less food readily available and really cut back on the amount of snacks in your home (if you have control over that).
I find that I don't desire snacks at all when they aren't in my apartment, but if my roommate has cookies to share I'll eat one, or two, or six.
Meal prepping is good for a lot of people, but I find that having a ton of pre-made food is a binge trigger and defeats the purpose of meal-prepping if I do end up caving.
Know which foods are big temptations and avoid buying them in excess, make sure that you're eating enough at proper mealtimes, and be patient--it's an uphill battle.
After doing Greyskull Lp. What do you guys recommend to do?
All the programs in the wiki are recommended.
If I'm going to work out twice a day should I do the same workout twice or should I do different workouts different muscle group?
Letting your muscles recover is important; that's where the growth is happening. If you can do the same workout twice in one day, you probably didn't go hard enough the first time. Push your muscles to the limit, then wait \~3 days before hitting the same group(s) again.
So it would be better to do 2 different muscle groups then if I'm doing 2 workouts a day ?
thats what I will do then, thank you for the help.
Depends on your goals and what program you're following. Either option is acceptable, depending.
Bulk or cut? And why? 5’5, 160lbs
Look into body recomposition. Cutting and bulking isn't as binary as previously thought.
What are your goals?
Eventually I want to get big. Build some muscle and bump up to 170
I would cut a bit, looks like you’re accumulating quite a bit of fat around your stomach. I would cut until you lose that fat then continue bulking.
Is there such a thing as an app or website that can give me a workout, given whatever equipment I tell it is available to me?
I've read the Wiki but it implies I have access to a barbell and/or gym. I've also tried JEFit app to find exercise routines based on "home" but the workouts have like 20 exercises per set. I can barely get through 1 set because I feel like I'm working the same muscles 3 or 4 times before I even finish one circuit of the exercises... It seems like they're trying to do too much.
My goals are to add a little muscle and definition, not to grow a lot, just to be in shape.
I have dumbbells, and an adjustable kettlebell to workout at home. I don't feel like I have much of a plan to use them. I'm just doing random exercises and don't really notice any results from it.
FitBod does this but you’ll have to pay the subscription fee….
Focus on Bodyweight exercises, there’s a sub on here that has a recommended routine. If you have extra energy then throw in some bicep curls, or add use the weights to add extra resistance to exercises like squats.
Also throw in some kettlebell swings.
For a little over a year I have been resistance training. I started out at 140 lbs and am 6'1. Now I'm at 165 and pretty happy with my progress. I have been running the PPL split and have made serious gains. Considering trying a chest/tri, legs/calves, back/bi, and shoulders/traps split. Was just curious to know if anyone else has had success running something similar to this?
This is very similar to the split I am currently running, which is: Chest/tris, Back/bis, Shoulders/traps, Legs.
I am loving it and although I haven’t personally ran it for a very long time, I have two friends who have and they have found it successful over long time periods.
As long as you are training hard, and other factors are on point, it’s as good a split as any and really enjoyable too.
Yup. Work any split hard and smart enough, and it’ll work
For retaining muscle mass on a cut, what set to rep range should you shoot for? I've heard it takes 1/3 of the volume of building muscle maintain.
Is the general consensus that you should stick to high weight low rep during a cut and then swap to medium to high weight with higher reps and sets to get into hypertrophy during bulking?
1/3 of the volume is fine, you can either cut a set or simple do less reps on each set.
Generally yes, 5-8/10, is best for muscle building.
Gotcha, so for maintenance in a cut how much does weight really matter? You no longer have to train to fatigue correct?
Weight matters, you still need to lift heavy, but dropping volume is ok. Focus on Effort more than fatigue. If you lift the bar 5 times but it was at maximum effort (or close), it’s much better than 8 reps done to fatigue.
This makes a lot of sense. Thank you, this cleared up a lot of things for me.
I drank an energy drank before my workout (normally don't touch any4hing like that), and I got a few new PRs but it feels like I cheated. It was the added energy/caffiene that did it.
What do you tell yourself to get over that mental slump, or why that's such a silly thought?
The caffeine/whatever else in the drink is a *tool.*
You used a tool available to you in order to help yourself hit some new PRs.
No different than using a spreadsheet to plan out an optimal workout.
Or track your habits before sleep, to figure out how to get better quality of sleep and thus be healthier, lift more.
Or using a study guide to help you learn material on an exam.
Or using creatine.
You still have to put in the effort and work to make the most of a tool.
That’s how I would view it.
Does the energy drink include sugar and Taurin like red bull? Or is it like g-fuel or something like that
I use pre-workout on heavy pr setting days. That makes me mentally confident I can hit a lift. Like for example I just hit 355 on a squat, I know my body can handle it now. I have confidence now I can do it.
The energy drink didn't do all of the work that lead up to you hitting those PRs, you did. It also didn't train your brain to execute those lifts either, that was also you.
Try reading the ingredients of just about any preworkout.
Hey, I need advice on meal planning and nutrition. I've been exercising regularly for the past year or so (running and at home workouts) but have started going to the gym and seeing a trainer once a week since July, and have been working out more frequently.
I am 22, M, 5'8, 140lbs\~. I am able to do my workouts consistently but I struggle with the eating aspect. I want to be lean, don't want to gain weight or bulk up too much, I just want some muscle definition and lower body fat for ab definition and such.
I either eat too little when I try to eat cleanly or I end up binge eating as a result from not eating enough. I'm trying to find a balanced meal plan of around 1800 calories or so that I can easily make and repeat each day but to no avail. I spoke with my dietician regarding the struggles I have with undereating/ binge eating but they didn't offer much help. If there is anyone that could give me some advice either in a reply or DM I would greatly appreciate it as its been pretty mentally discouraging to know I'm holding myself back from the results I want because of my poorly constructed eating regime.
Sit down and write our a full day of lean eating. Make it something simple that is repeatable. Have you done this? You really do need to plan it ahead of time rather than winging it every day.
I don't wing it every day, I more or less have a go to plan of full day of eating. I just don't think its sufficient. I eat oatmeal with a piece of toast and a poached egg for breakfast. For lunch I eat a fruit smoothie with spinach and usually a lean cuisine. For dinner I'll eat 2 boneless chicken breasts and vegetables. I'll eat rice cakes and some other fruits for snacks but I guess all in all I'm not reaching a reasonable enough calorie intake or I'm exercising too frequently - or perhaps both, because I'll often feel tired and hunger. As a result of this I end up having a day where I binge I guess because I've not had sufficient nourishment but then it sort of spirals. I've had disorderly eating for a lot of my adolescence so its difficult. I believe somewhere around 1800 calories/day would be good for my height/weight for remaining lean while maintaining a good caloric intake, would tracking calories with a food scale or what not be beneficial?
In a way, this is really simple. You could sit down at the beginning of the week, decide what meals you're going to eat during that week, and eat them. I'm not generally quite that disciplined about what I eat, but I have been for periods of time while losing weight. It tends to work if you do it.
If you can't do that, you need to ask why you can't. Social obligations? Cravings? Something else? If you know why you're not eating according to plan you can develop strategies to fix that, and other people can give you meaningful advice about how to do so. But you have to try to eat according to a plan and figure out why you are having a hard time doing so first.
> I just want some muscle definition and lower body fat for ab definition and such.
3 months bulking, 4 months eating clean. Repeat. You will not accidentally get too buff unless you bulk for several years straight.
Bulking is just adding a few peanut butter and jelly sandwiches to your life.
Getting enough calories while eating clean (like... kale and chicken breasts?) is hard as fuck. Your stomach probably has to stretch to accommodate.
Question about how to reach my goal fast
m skinny fat (5’10 177lbs) and my stomach is on the fat end whilst other body parts are less fat.
My goal isnt to be ripped or anything, I dont care about abs. My issue is that whenever I put on a sweatshirt or go with a tshirt my arms look like twigs
I just want my arms to fit. But at the same time I do not want my stomach to get any bigger.
Im currently doing a recomp, but I hear its very slow compared to cut/bulk cycles
You won’t reach the goal “fast”, so please be prepared for a slow gradual change that takes months. Set your expectations before going in.
Keep eating at maintenance or slightly lower but really focus on high protein quality food.
Do upper body compound exercises like bench, overhead press, pull ups, rows. You really do need to work several muscles and not just arms. Throws in some isolations like bicep curls and you should be on your way.
You could go either way at this point, depending on preference. But, given that you don't want a bigger stomach, I'd suggest that a good plan might be starting to lift hard and losing a pound or so a week for a couple months. You probably won't gain all that much muscle while doing this, but you might gain a bit, and you will get some immediate gratification from it. You will get leaner, look better, and you will probably get a lot stronger.
Having lost 8-10 pounds you will have quite a bit of room to start a long bulk. If all goes well you'll be able to gain 2-3 pounds a month and wind up twenty pounds heavier than you are now with about the same belly (or less) after the better part of a year. Maybe think about cutting again at that point.
Thank you. Well I said that I didnt want my arms to be skinny and I didnt want bigger stomach. But Im more leaning towards building bigger arms
If thats the case, should I do the opposite of what u said?
Yeah, if you're willing to carry a bit more fat for a while it might actually be better for your gains to just start a slow bulk now. It's not like you're morbidly obese at 5'10" and 177 lbs. And do a lot of direct arm work, if you mainly care about arms.
But don't neglect the rest of your body. The main determinant of how much fat you put on at a given surplus is how much muscle you put on. Every calorie spent building muscle is a calorie not stored as fat. You can put a lot more muscle on your lower body than you can on your biceps, so if you want to maximize bicep gains while minimizing belly gains you might want to squat hard.
Alright man thank u, I will keep at it with a 200 surplus. Im doing 531 BBB so I cant necessarily choose arms except for my pull accessory, but will focus on it there
That sounds like a good plan, but you can always add a bit more work where you want. Good luck!
Is my arm supposed to be parallel with my wrist during facepulls? I tried hard to do that, but I cant stretch that far
My gym doesnt have face pull machines at face level, the machine is above my head. Just mentioning incase that matters.
My chest is also pretty sore after facepulls, but my back feels fine, even though I feel my shoulder blades moving. Is that normal?
My gym only has Smith machines, and it's not feasible for me to find a different gym with free bars. I've found them to be good for bench press, squats, and deadlifts. But for overhead presses, they aren't tall enough to do them standing up.
What's better - seated OHP, or standing with dumbbells?
I'd definitely say seated with the Smith machine is way better. Why would you want to stand up? Sitting creates more balance/stability which means you can push more weight which will in turn build your muscles more.
> seated OHP, or standing with dumbbells?
Both are good options. With a barbell or machine, you can lift more weight (than two dumbbells combined) so it's more effective in terms of load on the shoulders and triceps. On the other hand, dumbbells require more stability so they help develop other supporting muscles. If you're a beginner, I'd go with seated overhead press
Seated OHP will be perfectly fine. In fact, I like them in that they are harder to cheat and make the exercise a push press
Can you explain what you mean by "harder to cheat"? Seems to me that seated OHP uses less muscles than standing (but I'm a beginner here, so not sure at all)
When you're standing you can dip a bit and use some hip drahve to get the bar moving out of the bottom position of the press. There's nothing inherently wrong with that- the push press is a great exercise. But if you're trying to do a strict press it can lead you to think you're progressing when you're actually just making your strict press less and less strict as the weight gets heavier.
Super easy to use a bit of body English to hoist a weight you couldn’t strict/military press. A little help at the knees and hips is impossible if you’re on your arse/ass.
Some weird questions here but:
Is it normal to get super nervous before doing your top sets for a lift? For me it only happens when I bench and my heart rate feels like it doubles the minute before I start doing the set. Any ways to stop this or does this happen to most?
Also idk if it's just me but does the cold make you look leaner. I've been noticing this every time the fall and winter season come since I've started lifting.
I get nerves before a PR or a heavy weight I'm not comfortable with. One thing I've found helpful is to take a really big breath right before picking up the bar, and let it out very slowly until there is no air left, then set up and unrack the bar. The slow exhale helps slow down my heart a little.
Sometimes, if I'm doing some sort of PR or it's a weight I haven't touched in a while on a big lift.
First question: yes that can happen and it's fine. Just tell yourself it's excitement rather than nervousness. Our brains often can't tell the difference between those two, so put a positive spin on it :)
Second question: don't know about that, but could be that in colder weather you have goosebumps that change how you look, or maybe it's just you :D
Considering giving in and buying one of those workout and diet plans with good reviews. I have absorbed advice from all over the internet and everyone says to do a different thing in terms of dieting and lifting, and I just want something that will tell me exactly what to do instead of telling me 10,000 tips and tricks and having me try to make some sort of routine based off of these thousands of contradicting points. Being told what to do every step of the way would cut out so much of the confusion and stress, especially the diet part because planning meals is so much work and I do not know if I am doing it properly. I have actually made decent progress over the 2 years, and you can tell I exercise and have a below average bodyfat, but I am certainly not what someone would think of when they try to picture what 2 years of working out should do to someone. [https://sx12.fitmole.org/](https://sx12.fitmole.org/) is one I am considering. I suppose my question is am I being stupid by even considering doing this? If not, is this a good one? Particularly because I am literally living out [his testimonial](https://i.imgur.com/f7BiRCN.png). I look like his picture on the left and have been doing the whole "trying to piece together what the right thing is to do, but not getting too much of a result from it".
I don’t think you should do it, all the information you need is freely available online.
What’s your current routine? How’s your diet? Fix those two and everything else will fall into place.
Send me a DM if you need help.
I think you might be over-estimating what two years of working out looks like. Like picture someone who lives an active lifestyle in their 20s. They've been "working out" for *20 years* and they don't exactly look like Mr. Olympia.
Floating around from program to program is a good way to encourage plateauing, but know there is no "secret wisdom", and no one person knows significantly more than other experts here.
I'm extremely wary of someone who claims to "reverse-engineer" how Hollywood bodies are made without talking about the PEDs they take, the dehydration regimes they do before shirtless scenes, and the effects of lighting and vfx post-production. This person does not know some magic formula; he's trying to sell you on unrealistic body image and his program as the path to it.
I think you are much better off following a well regarded publically available program, and just being very precise with your diet and exercise regimen than giving money to a boarder line charlatan. My 2¢ anyway.
>being very precise with your diet
I recently began doing this, maybe 1.5 months ago. I lost most of the fat and can see more muscle now but there is still some covering my abs. I really want to start bulking and I think that if this spot of fat never goes away then I don't know what to do short of starving myself (which I have done (not on purpose), and even then you couldn't see any abs. Maybe I just need to bulk and work on abs harder so that next time I cut, I can see them). Thanks for talking me out of paying for that crap.
Patience my dude. You don't need to starve yourself, just keep at and eventually your bf% will go down. 6 weeks is not enough to see night and day difference. What is your TDEE, daily calories/macros, and current program?
I think you also might have some unrealistic expectations with regards to what can be attainable in a short period of time without drugs. Take a look at this video about hollywood transformations -- it's pretty insightful: https://www.youtube.com/watch?v=Xx-SR1vJTUE
I do not know my exact TDEE. The average estimation from several calculators seems to be 2000. I am eating 1500. Macros are 150g protein, 52g fat, and 109g carbs. I guess I always feel like I am doing something wrong. I use prospre to plan meals. You have been so incredibly helpful, thank you so much for taking the time.
no problem. IDK you height weight or activity level, but if you're >150 lbs and working out regularly, 1500 is probably a bit low if anything, but people tend to overestimate rather than underestimate calories.
The only thing you're doing wrong is lack of patience. It takes a looooong time to build muscle, even if you do everything perfectly, and while losing fat is faster, it is still a process. Pick a reputable program that doesn't make grandiose claims, and just stick with it.
I am 160. I set it low because the wiki says that it is very easy to over-estimate, plus I am impatient. I have been skipping meals too, so it is likely much lower. I think it's the 2 years of "fuckaroundism" or whatever the wiki called it that has me impatient. I just lifted weights with no progression system or structure every other day for 2 years and got very little progress, and didn't track what I ate, but now I have been doing the 5/3/1 for 1.5 or 2 months and it is definitely better than aimlessly tossing weights around like I was previously. I need to forget about those 2 years and pretend I have just started.
2 years of fucking around in the gym is better than 2 years of fucking around on the couch ya know?
Have some patience, not just for the program, but **for yourself**. If you skip meals already on a heavy deficit you are doing yourself no favors. Stick to a meal plan, no more no less. Stick to a program no more no less.
This isn't a race to get down to a specific weight. It's all about being better next month than you were last month.
That's all true. I looked at myself again and I see moderately defined shoulders and pecs from a combination of the 2 years of fucking around+losing the weight I have in the last month or two. I guess I was just being hard on myself. I bumped my intake up 100 calories and accept the fact that it might take a few more months to get this fat down, and that I am happy with myself now but that it is also only uphill from here. I suppose I just need someone to call me out on my bullshit every now and then. I do really appreciate your caring advice, and I'll give you my free award if there is one to give.
It’s like 3 steps.
1. Run a program.
2. Eat an appropriate number of calories relative to your TDEE
3. Have a decent macro breakdown and generally eat like an adult (eat veggies, don’t let sugar be a huge portion of your carb intake, etc.)
I don’t think everyone says contradicting things. I think there’s a core community of successful athletes and coaches who agree on 99% of what they do and only argue about minutia, and then there’s also a group of people in the fitness industry with some unsupported hot takes who are just super vocal and generally are more on the marketing side than the training or competing side. Just stick to advice from the wiki and from people who coach lots of successful athletes and you’ll be fine.
I would definitely not pay for the linked program.
Is doing exercices like Bench press and Overhead Press harder with Dumbbell than Barbell ? Maybe you need more balance that translate in more difficulty
Shaking a lot during motion wanted to know more.
For any press, dumbbell version is harder than barbell version, which in turn is harder than machine version
Yes because using dumbbells requires more of the small “stabilizer muscles”
Anyone have recommendations? I just cut down weight on bench and squat to fix form, and tend to vary for the big compound exercises a lot. Five months into working out currently, I go for roughly 1.5 hours per day and go at least 6 days per week.
Currently 5’10 159 lbs, would like to lean bulk to 170lbs.
Hes a regular troll here, its best to ignore him.
This week hes the fastest runner in PE. Last week hes so fat he cant do pushups without falling over.
Hes not here to improve his health but to troll others.
Stupid food question here:
I've shifted from my first cut back to a bulk. During the cut, I bought a bunch of low-fat + low-cal alternative foods to help me stay in a deficit while eating with volume. Fat free cheese, sugar-free syrup, PB2, lean ground turkey, low-cal sauces, etc.
I find that hitting my new bulking calorie goals with these foods is *extremely* difficult, yet most bodybuilders on youtube stick with these foods for what seems to be their whole diet.
Is there something intrinsically better about eating low-cal-density foods? Or can I switch back to the higher-fat, higher-cal mainstays during my bulk to make hitting calorie targets easier?
I track everything with MFP + a scale
>Is there something intrinsically better about eating low-cal-density foods?
Not really. They are great for cutting though.
>Or can I switch back to the higher-fat, higher-cal mainstays during my bulk to make hitting calorie targets easier?
You should. It will be easier on the budget and I will not make you feel sick from overeating insane amounts of low-calorie food.
Good call - can’t wait!
I dont think this is a stupid question, i want to guess that its just about fulfilling hunger.
I have exactly one year to train for a 2 minute long race where I run up a mountain carrying 125 lbs. Other than running up hills with weighted vests, what are the best workouts I can be doing at home?
Sandbag runs , keg runs
Jumping knee tucks, box jumps
No, stretch marks are not that logical
I just started running which is the first real exercise I've done since i stopped sport a decade ago. I'm finding I'm limited by severely tight calf muscles in particular and i can't go more than 600m before they burn so much I need a rest. Is this down to a lack of strength my legs or is it something a physio needs to work on?
Also post this on a running subreddit.
How long have you been running? Do you stretch your calves before running now?
Is it possible to workout without getting muscles bigger (just making them stronger)?
I'll take your question seriously. First off: what ever you do, you wont look like a body builder overnight. It takes hard work, dedication and time to become big. That being said, you can focus on strength and endurance training and avoid any semblance of hypertrophy to minimize actual muscle growth. This would be an incredibly inefficient way of going about, but in theory it would improve your health and posture, without changing your frame that much.
In other words, do crossfit.
Yes. Just eat a calorie maintenance so you don't gain weight, keep protein intake high for recovery and strength adaptations.
I promise you won't accidentally get too big.
Only to a degree. You won't gain any significant strength without adding some muscle.
More importantly, why would you want to do that?
I just was wondering how anime characters can be strong without giant muscles
For the same reason they can fly and duplicate themselves: Because they are drawn and not real
Still for me it was interesting if there really exist some way to power up in such way
Check out this guy on youtube, he dives into these sort of topics a lot:
Like his body as one of those secret shitty cars but someone put in a viper engine
It's not as complicated as you think. Start tracking your calories - if you want to gain weight, be it fat or muscle, you have to consume more calories than you burn. Please read the wiki on the sidebar before writing paragraphs lol
So I'm following the metallicadpa ppl program and on pull day I have to do barbell row as the compound movement but I hate it , can I do dumbbell rows instead?
Try Pendelay rows. Personally hate barbell rows, love those though.
You could, but you'd lose out on the spinal erectors, glute and hamstring work. But purely for upper back, yes.
Why do your rows workout your glutes? Are you accidentally deadlifting the weight?
Depends on how you row. Pendlay row, Yates row, Woolam/deadlift row or whatever row. At the very least it is an isometric hold for your glutes and hamstrings to stay in place while being bent over, similar to the starting or mid position for the deadlift. Woolam/deadlift rows are more cheaty and start from the floor each rep, so that will train your glutes a lot more. So again, it really depends on what type of barbell row you do, but you will definitely use your glutes regardless.
They do act as stabilizers (same with your core) if that is what you want to say, they are not used to move the weight.
I think I get where your mistake is coming from: 'barbell row' is a type of row, not an umbrella term for all rows done with a barbell. 'Pendlay row' (or 'bent-over row') is not the same as a 'barbell row' although they are both in fact performed with a barbell.
Barbell row is more of an umbrella term in my opinion, but opinions vary. For me it's just one type of rows with a barbell, just like deadlifts can be sumo and conventional and squats can be high or low bar (front squats are always called front squats, so yeah) and that an overhead press can be a strict press or a push press.
You are free to call it anything you like 'for you', but your opinion does not make it true. If you are trying to give advice and spill knowledge, it would be a lot cooler to go with the generally-accepted terms.
A quick google search or a program should put you on the right path. Cheers.
There is no generally accepted term here? Go to YouTube and search barbell rows. You'll get multiple different rowing variations. So get off your high horse and start acting like a normal person is able to accept that maybe one term may not be specific enough. A machine row can also be 20 different machines right? A cable row has 10 different handles? A pulldown also has 10 different handles?
I can't believe you want me to argue semantics with you, but here we are.
There is practicality in names. (Regular) deadlifts and Romanian deadlifts are not the same exercise. Military press and overhead press are not the same exercise. A t-bar cable row is not the same as a v-bar cable row. A chin-up and a pull-up are not the same excercises. A barbell row and Pendelay row are not the same exercise. Hell even sumo deadlifts and regular deadlifts are not the same exercise.
These different names help distinguish exercises apart since they functionally do different things and target different muscles in various degrees, as far as body builders are concerned (powerlifting has its exercise rules for meets pretty much locked in place). We can agree that 'barbell rows' is poorly named and hence ambiguous, but it still represents (the first/original) way to do the exercise. If you'd like, between us, we can call them 'regular barbell rows' (stolen from regular deadlifts), so we can understend each other better.
There is a case to be made that all the various alternatives of the barbell row are just alternatives (and not different class of exercise altogether), but your semantic argument rose from implications that other people (yours truly in this case) should know what you think or feel like it should be named. Names are cool, they help us understand each other better.
I wish you best of luck. Cheers.
> We can agree that 'barbell rows' is poorly named and hence ambiguous, but it still represents (the first/original) way to do the exercise.
So you admit it's ambiguous, implying there is not one barbell row and it's almost as if it's an umbrella term? You just want your definition of the row to be "the" barbell row.
It's a stupid semantics game that you started. I said it's a bunch of different rows and that glute activation depends on how it's performed. You decided to go all in on "but muh barbell row is X specific variation". Just fuck off.
TBh barbell row is extremely poor for glute and hamstring anyway. Its a decent spinal erector exercise though yes
Depends on how you barbell row tho
Are you going to the shop to buy snacks, or are they around the house?
If the latter, get rid of them, I can go for weeks without having sweet treats but only if they are not in close range and I'm not even trying to cut calories
Don't sweat it too much. I'm in the same boat. I need a strict diet and cannot allow myself a cheat. If I get 1 cheat day or a cheat snack, it's definitely going to be more than one day. I prefer short cuts with a steep deficit rather than longer more moderate cuts.
It's important to acknowledge your strengths and weaknesses. Figure out why you start the snacking. Is it cravings, hunger or boredom? What can you do about it? If it's cravings, is it for sweets? Ifso, diet sodas can be a solution. Is it cravings for salty foods? Perhaps add more salt to your last meal. Is it hunger? Perhaps a smaller breakfast or lunch and a bigger dinner, or adding more high volume vegetables to dinner? Eating dinner later could also be a solution.
Don’t keep “late night snacks” around the house then.
1. You didn't waste 6 weeks of progress with 4 days of snacks. Take it easy.
2. If you do this a lot, give those snacks away so you aren't tempted with this. Have some carrot sticks and low calorie ranch on hand or something.
Why is DOMS in my legs always sooo much worse than anywhere else? I've been going to the gym consistently for about 6 months now and every single time i do legs, my legs are always in pain afterwards for the next couple of days (which is annoying considering i work retail, so im standing almost all day)
Am i pushing myself too hard? Am i doing something wrong? Or is this normal and im not pushing myself hard enough on my other muscles?
Its pretty much just that quads are such a large muscle
Because people don't usually work their leg as much as other body parts and also you can't get away with not using your legs. If I have severe doms in my chest, I can still walk around, handle stairs etc