T O P

Moronic Monday - Your weekly stupid questions thread

Moronic Monday - Your weekly stupid questions thread

AutoModerator

# Post Form Checks as replies to this comment ### For best results, please follow the **[Form Check Guidelines](https://www.reddit.com/r/Fitness/wiki/posting_guidelines#wiki_how_to_post_a_form_check)**. *Help us help you.* ---- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Fitness) if you have any questions or concerns.*


Uxyt98

If I'm doing squats should I tense up my thighs/ butt? I tense up my abs when I do them but it feels kinda awkward when I do it with my legs.


[deleted]

[удалено]


AutoModerator

It looks like you're trying to use a URL shortener. This is usually a tricky tactic to hide bad content, so your post has been removed. Please update your post to use actual links and then **[message the moderators](http://www.reddit.com/message/compose?to=%2Fr%2FFitness&subject=Please+reapprove&message={{url}}%0A%0AI have fixed my shortened links.)** to have it approved. If you want a cleaner looking comment, the markdown for that is: [Hyperlinked Text](The URL). *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Fitness) if you have any questions or concerns.*


ShiftReddit

I've just resumed exercising after a long hiatus. Why is it that when I do push-ups, I feel the burn in my upper traps first? I actively try to push my scapula down to prevent this from happening, but it still persists.


christine_714

Try watching your hand position. Are they far out or close to the body? Are your elbows bowing out or facing towards your toes? Hand position can change the agonist and synergist muscle recruitment. Good work on keeping the scapula down and in, that can be hard to focus on.


SpcyMexBoy

Is the home gym worth it? I reeeeaally don't like going to the gym, I just had an uncomfortable experience back when I used to go to a local gym, I just hated the vibe there. During covid I started with Calesthenics, then I managed to buy some weights and now I finally have a bench. It's just, I feels like I'm going way to slow on my progress, I know if I went to the gym I could do better but I'm not really feeling it, And it would honestly be WAY cheaper to just buy 3 months of membership rather than a pair of 10 lbs discs. Don't get me wrong I love my little set up, and I honestly feel really good about my body and my progress sl far, but dang that gym equipment is really tempting.


No-Historian1993

My brother got super big in HS using his own equipment


StrangerMain2579

Damn,thanks! Trying out levitation starting tomorrow then


StrangerMain2579

Do i need to arch my back or lie flat with just shoulder retraction during incline DB press?


fh3131

Just flat


asparagus112

I simply levitate


ArtistSignificant156

I am wanting to run a cycle of Testoprime test booster, I'm a 27 year old male, should I take a estrogen blocker with it and if so what are the better brands?


E-Step

/r/steroids is for PEDs chat/info


darrelthebarrel

Hello, I’ve made the switch to Conjugate recently after burning myself out on PPL and Nsuns for the past 6 months coming back into the gym. My current lifts are 170kg/ 375lb Squat, 115kg/255lb Bench, 200kg/440lb Deadlift at 85kg/188lb bodyweight. As i understand, my current weaknesses are: Squat: Weak out of the hole Bench: Weak in middle portion, about 6 inches off the chest Deadlift (Conventional): Weak off the floor for until the lower mid knee. I’ve just completed my first wave and have created a template that I would like to use going forward, rotating DE lifts and accessories every three weeks and ME lifts every week. Max Effort UPPER: Variation for 1rm, back off for 3rm at 90% Pressing Volume Rowing Exercise Vertical Pull exercise Curl Variation Delt Volume (Flies) Max Effort LOWER: Variation for 1rm, back of for 3rm at 90% Squat Assistance Exercise Good Morning / RDL variant Ab Work Calf Exercise Dynamic Effort UPPER: Bench Speed Work: W1 12 x 3, W2 10 x 3, W3 8 x 3 Bench Assistance Exercise Tricep Extension Volume Rowing Exercise (2) Curl Variation (2) Curl Variation (3) Dynamic Effort LOWER: Squat Speed Work: W1 12 x 2, W2 10 x 2, W3 8 x 2 Deadlift Speed Work: W1 6 x 2, W2 10 x 1, W3 8 x 1 Deadlift Assistance Exercise Hamstring Volume Ab Work Calf Exercise For my max effort variations: UPPER: TnG Bench OHP Incline Bench Press CG Bench Press Seated OHP Pin Press Banded Bench Floor Press Low Pin Bench Press LOWER: Conventional Deadlift Back Squat Sumo Deadlift SSB Squat Banded Deadlift Pin Squat Block Pull Banded Squat Deficit Deadlift Front Squat Snatch Grip Deadlift Pause Squat Dynamic UPPER: Band Bench Press Pause Bench Press Dynamic LOWER: Box Squat / Conventional Deadlift Back Squat / Banded Deadlift Pin Squat / Conventional Deadlift So for my next three week wave, the exercises would look like this: ME Upper: Variation 1rm, 90% x 3 OHP 5 x 8-10 BB Row (3 x 8-12) Lat Pulldown (3 x 8-12) Strict Curl (5 x 6-8) DB Flies (5x 10-12) ME Lower: Variation 1rm, 90% x 3 Double Pause Squat (5 x 4) Zercher Good Morning (3 x 12-15) Standing Ab Crunch (3 x 8-12) Calves DE Upper: Pause Bench: W1 12 x [email protected]%, W2 10 x [email protected]%, W3 8 x [email protected]% Pin Press (5x4) Tricep Rollback(4x12-15) ISO Cable Row (3x12) DB Curls (3x6-8) Spider Curls (5x10, 1min rest between sets) DE Lower: Back Squat, W1 [email protected]%, W2 [email protected]%, W3 [email protected]% Band Deadlift W1 [email protected]%, W2 [email protected]%, W3 [email protected]% Front Squat (3x8-10) DB RDL (3 x 12-15) Leg Raise (3x12) Calves Points to Note: I do my conditioning on a fifth day using stair master. Also do a few niche exercises for neck, traps and rear delts I grease the groove with pull ups throughout the sessions. Usually do about 10 sets of 3 a time I’m not sure how i feel going so long without doing my standard deadlifts or squats for heavy reps. Walking out the lighter weight for box squats felt heavy today I apologise for the wall of text above me, but any feedback would be greatly appreciated. Hoping i can use the program to help me smash pass any plateaus as well as start enjoying my training again.


Turglayfopa

the comment fits in with moronic monday in a sense. by that I mean no ones gonna read all that and do as you ask. so what I have to say is u should write shorter comments. you're essentially asking for a free coach


[deleted]

[удалено]


thedancingwireless

You're constipated - what else do you think would happen?


modal_sole

Never change your diet based on weight changes that are less than 1-2 weeks IMO


[deleted]

So I am not getting anymore calluses Should I be concerned?


bethskw

Callus care 101: * File them down, they're more a liability than a help. Uh that's all I got. You're fine. No calluses is a good thing. The deeper layers of skin you can't see are still thickening and protecting you.


my_black_ass_

Just means the skin on your hands is tougher. Happens when playing instruments like guitar or drums too.


thedancingwireless

Why would this be concerning?


heresyourhardware

So I have boxing classes Wednesday and Saturday, a HIIT cardio/light weights classes on Tuesday and Thursday, rest Fridays and Sundays. I wanted to add a day of lifting to get a little bigger in terms of what I can lift and muscle mass. Can anyone recommend a programme or workout that would be good to supplement what I am already doing?


bethskw

5/3/1 is great to run alongside other training. The "for beginners" version in the wiki would be great for you. Two days a week is a good minimum for strength training. Monday and Friday would be good, or get your second day by doubling up with one of your cardio days. Agree with Lesrek about doing a 3-day routine twice a week.


fh3131

Look at the wiki for recommended routines. You might prefer full body splits. Something like GZCLP 3 days/week PS: What happened to Monday?


heresyourhardware

Monday is the day I have free to do some lifting!


swimming_cold

if you’re only doing one or two days per week it should definitely be a full body routine, check out gczl or greyskull lp.


fh3131

Haha one day a week isn't ideal but if you had to, you can do a full body routine. I'd suggest minimum twice a week. Most programs are 3-6 days/week


Lesrek

Lift on Friday and Sunday, choose one of the three day routines from the wiki and do 2/3 of it each week. With your other activity, 5/3/1 is probably a good fit.


NovelAries

Is too much dietary fat bad? I usually limit to about 50 grams per day (eating about 2200 calories per day to bulk) but today Im nearing 80grams. Most of it is healthy: whole wheat bread, broccoli cheddar soup, etc


bethskw

80 isn't a lot. If your health is otherwise good, exact amount of fat doesn't really matter. Talk to your doc or a dietitian if you're concerned, but I wouldn't be. Also, remember to think about dietary stuff as averages. One day doesn't make or break anything. 2200 to bulk makes me wonder if you're getting enough food though. Are you gaining on that?


fh3131

You're fine. Many people split their calories 40/30/30 (carbs/protein/fat), and those % splits will fluctuate day to day since we're not machines. By the way, the minimum amount recommended is 0.3g/lb bodyweight so check that you're getting enough


Lesrek

No, it isn’t. There are bad forms of saturated fats but the macro itself is important for bodily functions and is heavily involved in hormone regulation.


MrBadassKitty

does anyone know what [this](https://imgur.com/a/tm7amiQ) ab crunch machine is called specifically? its not written anywhere on it and "ab crunch machine" on google turns up a lot of different machines


GuzzyRawks

I’ve seen something like this one in my gym, it’s called Ab Bench Pro, or Abbench Pro. Something like that


MrBadassKitty

Thank you!


goofynello

Can’t figure this out for some reason. I bought 450g of extra lean turkey. 450g is the raw weight. He doesn’t have a good scale. Is there some sort of converter so I can figure out how much that is cooked? Or can someone tell me what it is


fh3131

Or you can just look up calories for raw turkey. The only thing changing during cooking is reduction of water weight, but the actual nutrients remain the same in total (but obviously more concentrated)


MrBadassKitty

meat loses around 25% when its cooked, here's a link that might be helpful: https://cheatdaydesign.com/tracking-macros-of-raw-vs-cooked-meat/


Artmannnn

So I'm about four weeks into my gym routine. I tend to go about 4 or 5 days a week. I'm there for about 1.5 to 2 hours each time, concentrating mainly on upper body (weights) and about 30 minutes on the rowing machine. During this time I've **gained** about 5 pounds. Before joining the gym, I'd spent about 5 months getting into running and lost about 1.5 stone. Then a month after that I continued running but without worrying too much about diet. During that month I gained about 3 pounds. I'm wondering, where on earth is this weight coming from? I don't think I'm too much fatter, and I've heard the whole schtick about muscle weighing more than fat and while I have noticed a dramatic difference in my muscular appearance I can't imagine gaining that kind of muscle in a few weeks is realistic, right?


GeorgianWineCooler

When you aren't worrying too much about diet, so there is a possibility you are eating a bit more than you were when your diet was more dialled in?


Neeerdlinger

First time doing a cut while lifting. I'm 6 months in to lifting. It's reasonable to assume that my lifting performance will drop compared lifting on a surplus or at maintenance, since I'll have less carbs to fuel my lifting. Any idea what sort of performance drop I should expect? Will I plateau, drop 10-20%, even worse? Just trying to get a handle on what to expect. Yesterday was my first session while cutting and it definitely felt like a bit more of a struggle towards the end.


[deleted]

[удалено]


Neeerdlinger

Thanks for that info. Looks like decent gains can still be made then. I have no idea how accurate it is, but according to the US Navy waist and neck body fat calculation, I'm currently around 12%.


rayk10k

How many calories are you cutting from your diet? Tbh you shouldn’t feel a massive decline in strength and performance, especially this early on into a cut.


Neeerdlinger

500-600 calories/day, so aiming to lose about 1/2kg (1lb) pf fat per week while maintaining lean muscle mass. My session yesterday wasn't terrible, probably a very marginal improvement compared to the same lifts a week ago, but I was starting to notice the fatigue at the end of the session and my last lift was down slightly as a result. It probably didn't help that I was tired as I ran an event on the weekend, and could only get about 11 hours sleep on the Friday and Saturday nights. I'm more interested in knowing what to expect. I deloaded coming into this to make sure I was as fresh as possible and it's only around an 8 week cut, so nothing too long. I'll just keep pushing as hard as I can for now.


Valuable_Incident670

I’ve been struggling to feel any chest excercises in my chest. No matter what I do when I bench, my shoulders take over and I feel almost nothing in my chest. I’ve looked it up countless times, and the advice is always to pinch your scapulas together and arch your back, but I’ve been doing it for the past month and it never works. Ive been mostly doing bench press, incline press, and some other incline things like incline dumbbell press, incline hex press, and incline close-grip press, but my shoulders always take over. I know that incline things have more effect on the shoulders, but my shoulders take over even before I get to the incline stuff. I genuinely have no idea how to fix this problem, and right now I feel like my chest is just never going to grow. If anyone has had any similar problems or just has advice it would be so appreciated.


BlackRiot

Tips: 1. Pull your shoulders back and keep it tight throughout the movement. Pretend there's a pencil somewhat put in the middle of your back that you're trying to break with your shoulders. 2. When you complete a rep, do not overextend so that your shoulders get in front of your chest. Slightly lower your ROM while ensuring your chest still stays in front of your shoulders. 3. Avoid flaring your elbows. So tuck them in more closer to your torso.


swimming_cold

the second tip about slightly limiting rom to ensure the chest stays in front seems really helpful. i’ll definitely have to try that out


LostHikerPants

I've got the same problem. My anterior deltoids really like to pitch in, to the point of forcing time off due to shoulder pain. I'm definitely still not a good bencher, but here's a couple of things that i've found helpful: * Bench with a somewhat closer grip - even though your numbers might go down a bit. * Tighten your whole body through the entire motion * And _especially_ tighten/squeeze your lats. _Hard_.


fh3131

Are you benching more weight than before? If yes, you are hitting your chest muscles. Shoulders and triceps are much smaller than your pecs so they will always fatigue first. Don't worry, this is normal. Just keep pressing heavier and you will see your chest grow.


antinatalismacc

Any tips for highbar squatting as a tall guy/someone with longer femus? Any tall guys high bar squatting? Been low bar squatting for quite some time. Feels better/natural to me. I have decent ankle and hip mobility but even then have to accept quite a bit of forward lean and it doesnt look that different to my LBS.


fh3131

I'm 6'2" (188 cm) with longer legs and I do mostly high bar with occasional low bar. The main thing I found was to find the right stance that suits my anatomy. I squat with feet wider than hip width and feet pointed out. Post a form check video if unsure. Maybe you need to be tighter in the upper back and keep your chest up, to prevent you from folding forward


antinatalismacc

Where do you place the bar when you go for high bar? Top on upper traps?


fh3131

Yes, you need to create a shelf for the bar Alan Thrall's how to video is a good start: https://youtu.be/bs_Ej32IYgo


Terminatorcats

I've been training for about 7 months now using push and pull day routine however I have tobwait 2 or 3 days between excercising for each different muscld group , otherwise I appear to lose muscle mass and feel weaker as a result. Is there anyway I can reduce that time between days slwithout suffering?


BlackRiot

Eat and sleep more. Throw in some cardio to help with recovery. Lower intensity slightly if you want to increase your endurance.


Nekrobat

Are you eating and sleeping enough?


sudolake

I'm cutting after a bulk. 15 / 16% body fat 16 years old workout heavy 6/5 days a week. - really high volume (Nsuns) my maintenance is 2450 if I select that I train 3-5 days a week on a Tdeecalculator. 2100kcal while cutting, If I do 400kcal of cardio 4 days a week, should I eat 2500 on that day?


69Cobalt

It doesn't really matter. Some people eat a little more on harder training days for extra energy and less on the rest , others just average it out over the week. Try both approaches for 2-3 weeks and see which you like more,as long as your weekly weight is trending in the right direction it's just a matter of tweaking and personal preference, at most it's a minor optimization.


Nickel28B

My right shoulder was weird during push day today. I warmed up properly with a band and used warm up sets but as soon as i got to 22kg dumbells it all went wrong. I physically could not press with my right side, my left was going up but not my right side. Shoulder press and lateral raises were fine but dumbell bench and incline bench would not work at all .The weight simply would not go up , I even lowered to 18kg but I still couldn’t press Any advice on what this is and how to avoid this in future ?


BlackRiot

If it isn't sore or in pain, then it is likely muscular fatigue of your front shoulder or right pec and is normal. Slowly build up endurance with your right arm by ensuring you're doing at least 8-12 reps DB exercises with a weight you can handle and ensure it's the same reps for the left side to avoid muscular imbalances.


camonboy2

Is it a pulled groin if I only feel pain when I push myself up with the affected leg? I mean, on youtube, therapists demonstrate the motion that triggers the pain but mine isn't triggered by those. But the pain is in the inner thigh. Anybody here experienced this? How long before it went away?


BlackRiot

Is it sore or is it pain? If it's pain, you should see a medical professional. Ice it a few times a day and take some anti-inflammatories until you can see one. If it's sore, it goes away in a few days or up to a week if you've just started going back to the gym from DOMS. Just take it easy until it fully recovers.


camonboy2

I think it's a mix of both pain and soreness. I don't feel anything when relaxed but just when I push myself up.


BlackRiot

OK, well if it doesn't go away in a few days then that's pain for sure. Pain will usually be sharp and acute.


ATallMountainTree

Would someone who doesn’t play a sport get good results from Westside for Skinny Bastards?


BigChungus223

I mean, yeah? It’s primarily a program designed for hypertrophy, so you playing or not playing a sports doesn’t particularly matter.


ATallMountainTree

Thanks for the help! I was looking at other review posts about the routine and I got a little confused.


v0hoangphong

It's kinda embarassing asking, but is it possible to lose man boobs while building your chest at the same time?


whatThisOldThrowAway

Basic principles: You *can* gain muscle as you lose fat (anywhere, not just your chest) but losing fat is the critical component to reducing the appearance of moobs. For that, you need to be eating in a calorific deficit. If you are massively overweight overall (>30lbs above a healthy weight); have no experience in managing your diet well (i.e. you've never lost a lot of weight before) and don't have much experience lifting - then I would suggest your first port of call should be a cut; while tracking your calories eaten and bodyweight closely. Lifting at the same time would be helpful, focusing on particular movements/cut ranges would be helpful - but simply starting to lose weight and learning how fast you lose weight If you're a bit more advanced, there's a few other things you can do. I have terrible genetics for fat retention, and my chest is one of the first places I gain it, and last places I lose it. More than once, cutting to ~5-10lbs over my target weight, then -250kcal recomp works well for me (eat at a small deficit so I'm losing fat - but lifting intensely enough, and eating enough protien that I can build muscle). Lots of strict pressing has been good for me - as it fills out the upper chest well (to give even a fatty chest a bit more of a pec type look when you're wearing a shirt) and also I've found having huge deltoids for my size also helps counteract any fat I carry on my chest - as it makes tshirts sit differently, and also at many bodyfat %s I'll just look like I have a big chest, and not just moobs.


alamandrax

Yep it’s embarrassing. Yes it’s possible. Anecdotally for me. I’ve been trying to burn mine off and liposuction only did so much. I’ve been working out regularly for the last year or so with heavy weights and eating better. My moobs are finally melting a bit.


iWantToLiftAgain

Not really. You'll have to lose fat/weight to lose the man boobs. That's assuming those man boobs are fat and not actual gyno, in which case you're fucked and need surgery...


101benboy

Been in a bit of a loop because I keep being impatient with my shoulder. Keep ending up waiting until it feels fine, lifting, and then feeling pain all over again. Decided I just want to focus on healing it fully for a month but still want to go to the gym so I have 2 main things: What are the best ways to heal up a strained rotator cuff? I've heard hanging from a pullup bar has helped a lot of people. What would be the best cardio for me to pick up for the month? Ideally low impact for shoulders and beneficial for bodybuilding.


soldeserthiker

I'm really sorry to hear about your shoulder issue. I had my shoulder completely reconstructed some years back. I could write a trilogy for you on what you need to do but I mean, c'mon it's Reddit. Your best option is to go to your doctor and get referred to physical therapy (PT). I know, nearly everyone hates PT but it works, it is there for a reason. If PT is not an option (and if it is available to you through insurance, don't be stupid, get in there and do it) then don't hang from pull up bars or whatever. Don't do any stretches outside your normal day to day range of motion until you're certain the stretches help and do not hinder. Rest is best. If you don't have access to healthcare, lookup the standard PT protocol for general rotator cuff injuries and get started. I am not a doctor, but it sounds like you have a real injury in there. Your body works together as a team to pick things up and put them down. Sounds like you rested until the inflammation/pain subsided but the muscle is still healing, so you start using it and it inflames again, then pain. The PT protocol strengthens the surrounding teammates so they can help out their injured buddy. Once it's done, you can shift off that protocol and back into hypertrophy. God I hope that makes sense. I've typed, deleted, re-written 3x now. Don't go too fast - I cannot stress this enough. The repercussions of you going too fast is you turn this into an injury requiring surgery and now you're out for 6-18 months. The worst thing that can happen if you go super slow is you find out it's screwed and you need surgery. More than likely if you go slow though, you come out the other end ready to go and keep progressing. Listen to your body. Be patient. Drink lots of water ;)


BlackRiot

You need like 4-6 weeks of rest for rotator cuff strain. If it's serious, it may not even heal on its own and you'll require surgery. Again, you'd want to see a doctor or PT to rule this out. [Some relief stretches here from a reputable doctor PT.](https://www.youtube.com/watch?v=xj6JWIHTjcE&feature=youtu.be) Also, ice it every day and you should be taking ibuprofen or acetaminophen if you haven't. The former will help with direct pain relief while the latter will help you with your QOL. [Read this study to decide which one to pick.](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6734016/) Cardio that doesn't involve any arm usage is fine. The lazy exercise bike (horizontal bikes) or light walking is probably your safest bet as even ellipticals and arc trainers will force you to use your arms when swinging them.


camonboy2

I think I pulled my right thigh muscle(inner/back of my thigh)....Any remedy to the pain that I will probably go through during the days ahead? Also, any of you guys did some workouts after the vaxx? How was it?


BlackRiot

My workouts were fine the next day after my vaccines. Arm can get a bit stiffed though so YMMV.


alamandrax

I worked out the same day I got vaxxed, both times. Didn’t bother me.


Marijuanaut420

I played golf after both of my vaccines and worked out the next day. Arm was sore, like a bad bruise but no movement impairment


rfc1795

I joined the gym about a month ago, with the intention of losing weight, so have been concentrating on 30-35min sessions of: fast treadmill walk, cross trainer, swimming around 40 laps per week min, a few rowing attempts, and some arm/upper body workouts on the basic machines. My question is, at my age of 50, (+/-30BMI, +/-105kg/232lb), am I too old to build muscle and focus on some weight training instead of just focusing on losing weight? Or, is it too late for me :-P


Neeerdlinger

40yo here who started lifting for the first time ever 6 months ago. I've got more muscle now than I've ever had in my life after just 6 months. Am I big compared to others? Not at all, but I've definitely gained noticeable muscle.


rfc1795

Sounds good, and that there's still hope for me lol. I'm definitely going to try. More defined at least!


Neeerdlinger

Just remember that you're comparing you now to past you. So any improvement on that will mean you're better off than before, even if you don't look like some sort of Greek God!


soldeserthiker

Hi there. It's not too late. I'm in my 40s and the one thing I've noticed is that my recovery time has doubled. I used to be able to workout everyday. Now, I have to have rest days and it's been really hard to dial it all in (mostly cause I'm stubborn and refuse to accept I am getting older and have to slow some things down). Just watch that - good sleep, plenty of rest (in the beginning for sure), and diet. IDK if it's just me but I feel like before 40 so long as I had my diet on point everything fell into place. Now, I have to have my diet on point and get at least 7 hours of good sleep every night. Otherwise gains are slow and less quality. If I have sleep/diet/program all on point, I look like a greek God carved out of granite. You can get there, listen to your body and remember - don't worry about looking good, you want to feel good first. Focus on that and you'll be solid.


rfc1795

Thanks for the advice. I hear you on the age! It wasn't until letters from the health service started coming in saying I'm entitled to free flu jabs and such ... that was when the age reality hit home lol Interesting about the rest there and the approach you have adapted to... I'm going to take gaps between days/body parts. I don't think I could manage daily, at least not now. I'm struggling to walk from pushing it on Sunday on the treadmill. Stupidly, or maybe just over-ambitious, I signed up for a popular 5k run next year this time, so I thought I'd see how I manage on the treadmill... not clever. At least I have a year to get ready! \*gulp Sleep wise, that's another story. I'm lucky to get 6hrs in in general. (4h30 last night.) ... something I've been trying to work on for a long time.


alamandrax

It’s not too late. Hearsay knowledge (garnered from various fitness gurus and blogs) is that you can start working out at any age and improve your overall condition. Just remember it’s going to be a longer slog for you. It’s more a lifestyle change rather than instant transformation in a month. You seem to be doing a lot of cardio. Also recommend incorporating core exercises and leg training. Maybe a coach can recommend a workout plan.


rfc1795

Thanks! This for me is a huge lifestyle change compared to my normal ways. If I did 600 steps per day on average before now, it would be a lot :-P... Now, it's crazy how much I'm doing. And, I'm loving it!


ontaru

No you're not too late. You will most likely make much slower gains than someone in their 20s or 30s and will have to be more careful all around but you can still get to a leaner, more muscular and healthier state than you are now.


rfc1795

Thanks, as long as I'm not wasting my time then I'm going to give it a go :-)


shmegegge

Just joined a gym for the first time in about 10+ years and did my first quick little cardio session. Very keen to get into weights/strength training as well but realised as I was looking around I have no fucking idea where to start or how to do anything properly. Is there any recommended youtube series that could point me in the right direction? Preferably with not only proper form but also a beginners workout?


alamandrax

I’ve been following Mark Wildman’s YouTube series for kettlebell based training and I fucking love it. The results are very apparent to me after one year of it. This one helped me build a program: https://youtube.com/playlist?list=PLk4oYPJ7TXKghMc2nlimqsociFyMi9_xx


shmegegge

Thanks for the link. These are pretty great and no BS. The kettlebells seem less intimidating to me that barbell training as well.


alamandrax

I’d not be that hasty. Kettlebells are very tricky to handle. Barbells don’t have the same problems. Getting the grip right is very important with kettlebells. Once you cross that hump though, the progression is really good and I personally feel that I’d have made more gains if I’d started off with kettlebells as a beginner a couple of decades ago.


shmegegge

Thanks for the heads up. I'll watch some videos and ask the trainers to make sure I'm doing it all correctly


[deleted]

[удалено]


shmegegge

I've already seen a few handy tips on there actually.


Alphonse97

Watch Jeff Nippards Technique Tuesday series on YouTube. I really like metallicadpa's PPL as a beginner workout. There's an excel spreadsheet on Google or you can download boostcamp an track it on the app.


shmegegge

These are great. Thanks a lot. Keen to try these out when I get my confidence up a bit and feel more comfortable.


Good_Zucchini174

In my opinion, you should start with a full body routine rather than a PPL. Full body allows you to familiarize yourself with weightlifting again without being too demanding. Following a PPL split, whether synchronous (6 days on 1 day off) or asynchronous (3 days on 1/2 off or what have you), is in my eyes just not very conducive to promoting adherence. There's not much room for adjustment and you absolutely do not need to split body parts up into particular movements to make great gains since you're only just starting again. With whole body on the other hand, you could totally start at two or three times a week, familiarize yourself with every aspect of going to the gym again and slowly figure out the ins and outs of weightlifting. If you love it, you could totally scale up to three or four times a week. If that's still not enough and you want more or if you want to split things up so you can rest the appropriate muscle groups to hit them hard when you train them, you could then consider an upper/lower (also scalable from 4 days a week to 5 or 6) or a PPL. This is however just a recommendation, and you really don't have to do it this way. You should check out the wiki for programs that might speak to you: [https://thefitness.wiki/routines/strength-training-muscle-building/](https://thefitness.wiki/routines/strength-training-muscle-building/) You probably also have (or should have) qualified fitness instructors at your gym, at the very least they can show you how to do the movements and correct form where necessary. They should probably also be able to help you figure out a program if you ask! Good luck dude


shmegegge

Hey thanks for the reply. I actually really like this approach and have read the same sentiment in a few articles and what have you. I like the idea of doing a bit of everything each time, at least to begin with anyway. Yes there are instructors at this gym and I received two free PT sessions as part of my sign up bonus.


THAT_ONE_GUY_JESUS

Pick a program from the wiki and watch YouTube videos of the exercises in it


shmegegge

Thanks, I'm dumb and didn't even see that.


Sin-Silver

How do I build muscles, but maintain the same body fat? I use to be \~25% body fat with little muscle, and after sticking to the same new low calorie diet and work out routine for three months, I have dropped to \~15% body fat and some muscle. I want to increase my muscle mass, whilst keeping my body fat constant. Can this be done by increasing my work out volume and calorie/proteins intake?


Alphonse97

Slow bulking is the way to go. Eat about ~250 calories more than maintenance and you'll build muscle whilst maintaining a low amount of body fat. You can read more about it on the wiki.


GingerBraum

You can technically get there by eating at maintenance and working out, but it's much, much slower than just committing to a proper bulk.


alibyte

*Technically* you can, but it's much easier and faster to bulk to put on muscle and then cut to reduce body fat. If I were you, I'd bulk until you're 20-25% again and then cut back to 15%- you'll have gained a lot more muscle and definition in roughly half the time it would take to recomp there


bitterrivals69

Is it okay to do the same weight and same reps for an accessory lift? Like side laterals i dont think u should be adding weight every week to it cause its hard? So can i do the same for a few days? Reps and weight


Neeerdlinger

Side laterals are such a light lift that I find it really hard to add weight to it very quickly. Even adding 1kg extra weight to the lift makes it so much harder.


timmytwoshoes134

You can also slow down the eccentric or add a pause at the top to increase intensity, instead of adding weight or reps, that way you are training with a progression.


bitterrivals69

Oh this is better actually. Cause some of my reps arent perfect. I also thought now that i workout 6x a week, its not really advisable to up the weight all the time cause i would run out of weight to lift lmao


iWantToLiftAgain

Yeah that's fine


ShoddyFigure

The last two weeks of my bulking program (building the monolith) I have ended up recomping as my weight has only gone up 0.1kg in those two weeks. Does that mean I should redo the two weeks but eat more this time?


Mediamuerte

Start weighing yourself daily so you can identify trends.


iWantToLiftAgain

Don't redo the 2 weeks, but do eat more


ShoddyFigure

In the 8 weeks I've been doing the program I've gained 6kg which is good but the weight gain hasn't been linear, I'll be recomping one week maybe even a little cut or bulking too much one week, is that okay?


iWantToLiftAgain

How often do you weigh yourself? But yeah that's mostly fine


ShoddyFigure

Every 1-2 weeks


iWantToLiftAgain

Yeah that isn't what you want to do if you want useful data. Your bodyweight can fluctuate a few pounds on a day to day basis depending on water, salt, carb, food, sweat etc. Ideally you weigh yourself every morning before eating or drinking anything for the most consistent data. This article shows it pretty nicely https://www.google.com/amp/s/www.core-trainingpt.com/blog/what-weight-loss-actually-looks-like%3fformat=amp Or the Reddit post where people share their weight spreadsheets: https://www.reddit.com/r/loseit/comments/2x5du1/show_me_your_weight_loss_charts If you only weigh yourself once every week or two, you're not really getting consistent data. You can weigh yourself on a "heavy" day and on a "light" day and it will look like you lost weight, while in reality the weight is trending upwards.


ShoddyFigure

Good point thanks for the knowledge


[deleted]

[удалено]


iWantToLiftAgain

Pretty sure they are literally the same, but different angle foto's. Grip is exactly the same, the font and direction of the letters and the overall shape. Just some no-brand dumbbell that gets sold on multiple different sites.


[deleted]

[удалено]


iWantToLiftAgain

Do you really need me to answer the question on whether to get the cheap or expensive one if they're literally the same?


9s2ej0e9

Is it bad to only do one arm rows and one arm lat pulldowns (for both sides obviously) to fix back imbalances or do I NEED to do bilateral back work?


Purge_Dreams

That should be fine, unilateral work is great for fixing imbalances. Doing bilateral work when one side of the body is biasing the workload may actually just prolong the process of fixing the imbalance, though I think this is avoidable with higher levels of focus on the execution of the exercise while using lighter loads.


az9393

Single side movements typically do a great job at fixing imbalances. That’s unless you somehow do the other side completely differently, but then you can use a mirror or a camera or something to fix this.


Strange-Crow-9998

**6-day / week bodyweight push-pull AMRAP** Is this a stupid program? A: 5 sets of dips to failure B: 5 sets of pull-ups to failure ABABABx Rationale: * not fussed about lower body training * not fussed about 1RM strength and just looking to put on upper body mass * this has high volume (30 upper body sets / week, compared to e.g. 26 for 5/3/1 BBB, or 36 for the Lyle McDonald routine) * recent research shows that what matters for gaining mass is [number of hard sets](https://www.strongerbyscience.com/the-new-approach-to-training-volume/), where a hard set is a set that's close to failure is there any reason this would be *significantly* less effective than typical barbell / dumbbell routines, for putting on upper body muscle mass?


gujek

Yes it is. I think other comments made that clear. But I think this is a good way to 'grease the groove' and build routine for working out regularly. You will however find out fast enough that you will stall, hard. Then you can decide to commit further. Btw: don't bother with what recent research has shown. It does not matter for beginners. Just do the work and eat enough protein.


Tarmyniatur

> is there any reason this would be significantly less effective than typical barbell / dumbbell routines, for putting on upper body muscle mass? There's a plethora of reasons: A lot of programs have a lot more hard sets than 30 per week. There are 6 days hypertrophy programs with 30 hard sets in them....in the first day. You will not get the same result from simple dips/pull-ups unless you do relatively hard gymnastics variations. The research you linked compares reps made with weights. A program similar to yours is described in Greyskull LP....to be made in addition to the main program, not as a substitute. It's incomplete. Even a very barebones bodyweight program needs both horizontal and vertical push and pull movements as well as core + legs so even if you remove legs you're still missing 3 exercises.


alexjmarshall

>not fussed about lower body training You bring shame to us all with such comments...


Ivysaur44

It’s like 1/5 of a programme at best


Jeam_Bim

Yeah this could almost just be the accessory work at the end of a proper barbell program


GingerBraum

>is there any reason this would be significantly less effective than typical barbell / dumbbell routines, for putting on upper body muscle mass? Going to failure on every single set for every single session is a great way to run yourself into the ground and not get anywhere, especially with the schedule you're proposing. You have an extreme amount of volume and almost no time for recovery. So yes, it's a stupid program. Just follow something made by someone who knows what they're doing.


[deleted]

[удалено]


Ivysaur44

Mirrors are hugely overrated and nobody needs them. If having other people around bothers you, train away from the mirrors.


ferzacosta

So, I'm a fatfuck, gained hella weight in college. I'm 6'2 and currently at 379lb. I just started CICO with Lose it app (2,333 daily intake set up so far). So that being said my main question is should I stay below budget or be as close as possible to it? Second question currently due to my line of work I spend sitting in my butt a good chunk of the day, but 2022 I'm changing to a more active job, should I get into a gym alongside with it or just CICO will help me lose weight? This question is as I don't want to burn out or fuck myself up for rushing goals.


soldeserthiker

First, congratulations on starting a program!!! Stick to it with laser focus. First 3 months is going to suck, fight through it. You are going to feel like your weight lost worth in gold. This is an outstanding opportunity for you to dial in your actual basic metabolic rate. I don't want to discourage you, but it took me years to finally figure mine out. Right around 3200 calories/day. That's crazy high btw. It probably used to be higher, I was like 135lbs in my early 20s, couldn't put on weight. I require a lot of everything in general - fat (good fat), carbs, tons of protein, and tish-tons of water (everybody should do that though). You can get your doctor to run tests and determine if you are someone who benefits from higher fat/protein/carb diet btw. Look into that. Currently, I'm at 5k+ cuz I'm bulking and it's a crazy clean diet. I'm easily hitting 5k, most of the time I get lazy and quit tracking the day once I hit 4k so I'm probably around 6k-8k. Get this, I'm slowly losing fat and my abs are coming in. I'm telling you, figuring this stuff out is key. This is the perfect opportunity for you to dial all this in. Pay very close attention to what foods you eat. I would put money on it that you have some foods you are allergic to or sensitive to. Figure out what those foods are, maybe you'll be lucky and nothing f's with you. Me, learned I am actually allergic to tannin's. Eliminated a lot of food that I BELIEVED is healthy and it is...for most people. I can't eat Kale for instance. Jacks...me...up, badly - like, ended up in the ER with such bad cramps they were about to do emergency surgery. Thank God it didn't go that way huh? Didn't figure it out until I was like 32 though. Took a year of working with doctors to figure it all out, but now that I cut out the foods causing issues, I'm in full control. If you want to see fat just melt off of you (and I'm saying people will be concerned, you will lose so much weight your friends/family will get concerned), eliminate all processed sugar from your diet and eliminate alcohol. I mean it, eliminate it - because it's poison and makes you weak. Make sure to let 3 people you interact with on the daily know what you're doing though. Preferably spouse, workmate, then friend - ask them to let you know if they see anything concerning like wild mood swings into anger or crying or whatever. cuz your endocrine system is about to go haywire!!! Meaning, you are going to get emotional (this is normal when you are nuking fat from your body - same thing happens to people who get liposuction, look it up if you're curious). If your pals say something is concerning though, go to the doctor. Now, when you go to the grocery store (cuz you ain't going anywhere else on a clean diet buddy), you shouldn't need to go into the aisles except for seasoning and what not. Produce section, meat section, dairy (eggs and oatmilk, yummm), and out. People will say stupid stuff like, "oh, well now you don't go out and enjoy life, bla bla bla bla bla bla." Bruh, I've done drugs, drank tons, partied, been fat, made lots of money, all of it. I've never felt so good physically, emotionally, and mentally ever in my life as I have since dialing all \^\^\^ in. Do it.


ferzacosta

Excuse me I'm gonna save this comment and as as I get the chance I'll start with doc! I got most sugars off, on occasions I'll nuke a diet soda a day but I'm planning on dropping it fully, sparkling water can get my fix of carbonation and for what I've read its not counterproductive to weight loss. Which I'll have to drop as well. Thank you for all the advice!


GingerBraum

If your app tells you to eat 2333 calories for per day for consistent, steady weight loss, I'd follow that. Getting into a gym would be a great idea. Not just to improve your fitness for when you switch to a more active job, but also because you'll be able to gain some muscle while losing all that weight.


ferzacosta

Thank you! Will do!


Ivysaur44

You want to start slow and make consistent progress. Aim for the target calories, not significantly below. Add exercise slowly and progress over time. Any kind of exercise will do the trick, just find something you enjoy. Read this: https://thefitness.wiki/weight-loss-101/


ferzacosta

Got it! Already saved up and will give it a read asap. Appreciate your time and references for further information. Thanks a lot!


xagxag

Gym is good because it helps retain muscle mass when you're losing weight. You don't need to think of it just as weight loss tool, strength training is beneficial for almost everyone. Also cardio is just good for overall health, and I personally find it easy to get done indoors on cardio equipment because I can just play with my phone the whole time. Try to establish a routine with the gym, I used to burn out after a month or two every time, but since I've just made it a standard part of my day/week, I haven't burned out. Try to focus on long-term sustainability. No crazy diets, no crazy gym schedules.


ferzacosta

Thank you a lot! Will start programming it so I can incorporate it in bits until it becomes routine.Really appreciate it!


Responsible_Device_2

Tips to get rid of fatigue, doms, and aches for powerlifters? How to increase conditioning for powerlifters? I just finished day 2 of an actual powerlifting routine today and I feel like I can sleep for a week. I started doing straight sets again this week and it shows my conditioning is terrible. My legs feel absolutely terrible and I feel like bambi walking up the stairs. Does the body usually accustom to the workload and the aches/doms go away?


Ivysaur44

Lots of people think that because they’re powerlifters they don’t need to do cardio. They’re wrong. Cardio/conditioning is an essential part of any training programme, it helps your recovery, blood flow, sleep, heart rate, and mental health.


Responsible_Device_2

Some cardio will definitely help me. I know for sure I'm not as healthy anymore due to stopping cardio. I was considering brisk walking on my off days for active recovery.


onionrings_428

Is 500mg of caffeine 5 days a week a lot


redbucket75

Apparently I have 1140mg/day according to Google (12 cup coffee pot, I drink one pot per day). I dunno though, I fill up the percolator with as much grounds as it holds but it seems like about half what I used to put in a 12 cup drip machine, so maybe it's actually less.


Neeerdlinger

That's about 3-4 double shot espressos per day. There's not a lot of research on how much you should have, but I've seen a max of 400mg per day quoted as safe for healthy adults. So you're already 25% above that.


onionrings_428

New pr, doing 600mg now


Hot_Potato66

I would say yes lol I think anyone drinking over 200 a day is a heavy user and should work on cutting back a bit. If you're at a point where 60mg effects you then I think that is just a better way to function and when you do drink caffeine you get way more out of it. I'm sure your heart would appreciate you cutting back a bit lol


PM_ME_UR_WHITEGIRLS

damn I'll do like 300, if I do it around 6pm up I can't really sleep comfortable.


onionrings_428

I do it at 8 up every time and I sleep like a baby


PM_ME_UR_WHITEGIRLS

that's wild, I'll knock out but I'll feel like I'm still awake.


nibbamori

My right arm is much stronger than my left what should I do? When i flex my left arm its way softer than the right


az9393

- check you don’t have any kind of nerve damage. That would be a neck disk bulge or something. Usually fixed through specific exercises prescribed by a professional. - do a more single arm work and try to focus on flexing the muscles of the weak arm. A lot of times new lifters just don’t have the connection. That’s completely normal. As well as it’s normal to have a weaker side.


Hot_Potato66

Dr Mike did a video on this kind of thing a couple weeks ago that might offer some insights https://www.youtube.com/watch?v=Nb49D1cnJV8


Yung_sideways

I have a big difference in my arm strength due to a genetic condition, and the physio got me doing isolated exercises. Make sure to do it equally on both sides until you can't anymore with the weaker side. Resistance bands and dumbbells are the way to go imo. It will be a slow process, but your left side should catch up.


Ok_Barnacle_8051

I have a small gym in my apartment that has a treadmill, weights, stationary bikes, elliptical machines, and lat pull down. What are the best exercises and what will they accomplish?


fh3131

You can do a dumbbell focused routine from the wiki, followed by cardio. What will they accomplish? They will make you fitter, stronger, better looking and healthier than not doing anything


Ok_Barnacle_8051

thank you so much!


WickedThumb

Also be mindful that you can add bodyweight exercises to round out a training program if the gym itself is lacking.


Ok_Barnacle_8051

excuse me for my ignorance, but how would i do that?


WickedThumb

https://www.reddit.com/r/naturalbodybuilding/comments/fivvhv/the_quarantine_workout_template/


noonaslayer

I heard some people replace deadlift with RDL. Is it bad to do both at the same day? Or should I replace my deadlift with RDL?


WickedThumb

Unless you're competing in powerlifting, you don't have to do a conventional / sumo deadlift at all. Some people just aren't bbuilt for it. Conventional is one kind of hip hinge, other kinds of hip hinges are great too: RDL, SLDL, Hex Bar, Goodmornings, Low Block Pulls, etc.


throwawayacount019

Yeah I am trying to become like a power builder? Idk I wanna gain muscle/ strength


az9393

Nope not bad. They hit muscles slightly differently so it’s actually a good idea to do both.


GeorgianWineCooler

You can do both on the same day, using the RDL as an accessory exercise after deadlifts is pretty common.


throwawayacount019

Thanks I just hope my deadlift will go up.


Ivysaur44

It will if you keep training it


cervicalgirdle

Depends on intensity, reps and sets for the exercise to answer your question. 3x10 with RPE of 6-7? Probably fine to do RDL with same parameters of intensity and frequency.


throwawayacount019

First time doing this because my deadlift hasn’t been going up at all. I been stuck at 315 for 4 reps. I am trying to hit 405.


Ivysaur44

What programme?


alamandrax

Does massage therapy work?


chiliehead

[No, not really. Especially not in many ways massage therapists praise their profession.](https://www.painscience.com/articles/does-massage-work.php)


alamandrax

Thank you for the link! Very informative and thorough. I guess I’m looking more for help stretching. My foam roller is only reaching so many places. Maybe a sports therapist could help?


chiliehead

do you have particular flexibility goals? Or are you looking for health benefits? That said, if you enjoy massages and can afford them, then a good massage therapist can be worth the money for you. As far as mobility is concerned, it's just training like anything else. [See this thread](https://www.reddit.com/r/weightroom/comments/pxtvvf/weakpoint_wednesday_flexibilitymobility/). A sports therapist is probably overkill if you just want to become more flexible


alamandrax

That’s exactly what I thought! Thank you! My goal is to be able to squat properly with better ankle flexion, open up my chest more and more rotation around my hip joints.


chiliehead

In this case following the leads from that post, maybe checking out the flexibility routines from the wiki should work fine. you can also ask in the r/weightroom daily thread if you have more specific questions for squat mobility and the like


fh3131

Yes, definitely but depends on what you're looking for it to address. It can reduce soreness and muscle tension and improve circulation (even if its temporary). And it feels damn good, which I'm sure has physiological benefits as well.


alamandrax

I need help stretching better. A bit of over extension aided by a professional to loosen up tendons tightened by decades of laziness


fh3131

Then seek out someone who specialises in sports massage


cervicalgirdle

Massage therapy has several benefits: \-It brings blood flow to the area which can increase healing \-It can help desensitize overactive nerves which can help reduce pain \-It can help reduce guarding allowing for more functional movement of the area \-It can help reduce the tone of the muscle. This is only really referenced for patients with neurological injuries or post-surgical patients with long periods of immobilization \-It can help move lymph fluid around which normally relies on gravity and muscle contractions to achieve. In an immobilized person, they would be unable to move the lymph around. Lymph fluid is associated with our immune system. \-It can help induce relaxation, causing a more favorable hormone shift.


The_Pandemonium

I tore my rotator cuff in the beggining of September. Prior to the tear, I could only bench 135 for 5 reps, maybe 2 sets. I lost range of motion in my left arm, barely being able to raise it 30 degrees, not even close to being able to bring my elbow above my shoulder. After 3 weeks I started working out arms and legs and saw great progress in my arms, couldn't do back or chest because I would get hit with pain. I just started benching again this week since I think I'm fully recovered and because of my tricep gains I can bench 155 for 6 comfortably for 4 sets and even did 175 for 3 on my 5th set. Will my chest gains be faster than normal since there's a way bigger load being put on them then if let's say I was just progressing from 135?


cervicalgirdle

You should see a PT. A full recovery of a rotator cuff tear is 4-6 months. You are at a much higher risk of retearing now that you’ve had 1 tear. Worth getting it checked out at a PT clinic


The_Pandemonium

Sadly this is my 3rd tear on my left shoulder. Going to look into seeing one evantually.