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Bluegrasshiker95

I teach workout classes in the evenings. One at 6 and one at 5. They are only an hour; I usually don’t work out for more than that in a gym or group fitness setting. For my 6:00 class, I’m home by 7:15 or so and try to eat pretty soon after. Normally I prep dinner before I go or have something ready to go in the crock pot so when I get home there’s not much left to do. It’s also good to have protein soon after a workout to aid in muscle repair. I go to bed at 10 pm every evening during the week, assuming there’s Not something that keeps me out, like a concert or something fun.


Fapnut238

Does anyone ever pick up things off the floor and incorporate squats while doing it? And does it still give u the benefits of regular squats?


Elegant-Winner-6521

I mean there's a movement called a Clean which sounds exactly like what you described, and it's probably one of the best overall strength movements in the entire basket of movements, but maybe I misunderstood what you're asking.


cheepchuupp311

Is it bad to go hard ,ive started recently


Elegant-Winner-6521

As a beginner, what you need to watch out for is trying to jump head first into a routine that causes you a lot of mental duress long before you've had a chance to settle into the habit of training. If you go "too hard" and that causes you to burn out mentally and break a habit before it's settled in, that's obviously bad. It happens all the time too. Otherwise, not really. For people who don't have to have an argument with themselves about whether to train or not, going harder is usually better.


fh3131

Read the wiki, Follow a program


goatofwar_

Can anyone estimate my body fat just want 2nd opinion cheers M/24/6'2/164lb https://imgur.com/a/Fvan2IS


fh3131

20%?


TrihardI

My son recently took on neck training he’s currently 15 years old is it safe for him? I heard that it could lead to sleep apnea which worries me the most.


kvada

This might be a question to ask your doctor but I'd say it's highly unlikely for a 15-year-old to develop sleep apnea from a few neck curls a week. From what I've understood, it's mostly a problem with highly elite, massive athletes who tend to use copious amounts of drugs. There are also a few studies that report benefits of strengthening the muscles around the airways for sleep apnea prevention. See: https://pubmed.ncbi.nlm.nih.gov/19234106/


ClismPrism

What size of towel should I bring to the gym, I don't wanna look like some shitbrain waving a piece of giant cloth around like the flag of liberated bulgaria after the battle of shipka


SmileExDee

I carry two towels. I use 80 cm x 130 cm for the gym and 110 x 175 for the shower. Both are thin microfibre towels NABAIJI from Decathlon. Super light, quick dry, they don't take up much space in my bag.


fh3131

Depends on how hard you're working and how much you sweat. I sweat a lot, so when I used to go to the gym (have had a garage gym for a few years), I took a regular sized towel so that I could cover the bench when lying down on it.


[deleted]

I'm finally entering a cut after an 8 month bulk. I loce deadlifting and don't want to lose my strength on it. The problem is that I cant deadlift right now for about a month because of back pain. Is there an accessory that you can do to keep your dl from dropping? (I chose hex squat to keep my squat from dropping) but I cant think of anything to keep my dl(sumo)


fh3131

> I chose hex squat to keep my Do you mean hack squat or hex squat, as in with a hex/trap bar? If you have access to a hex/trap bar, have you tried deadlifting with that? It's much easier on the back


[deleted]

I meant the hack squat machine


fh3131

Ok, cool. You can try a trap bar deadlift. Or, RDL?


iamwizzerd

Any reason to isolate abs if i just workout for sport? (Basketball)


jintimus

For CICO tracking, I was wondering if I could do meal prep for 1500, and not meticulously count veggies like salad (no dressing). The thought is that 1. I'd actually eat 2000 with veggies and 2. I love eating veggies, but didnt want to weigh each individual veggies I eat. Would this work or am I playing with fire?


Fun_Ebb_6232

Many people don't meticulously track and do fine. Give it a try. If you're not hitting your weight goals then you should consider tracking more diligently.


fh3131

Seems worth a try, you might end up below 2000 which is fine if you're trying to lose.


Markymaze

I mean an entire bell pepper is like 25 calories. How do you plan on eating 500 a day of just vegetables?


PhDinBroScience

>How do you plan on eating 500 a day of just vegetables? OP is actually a giraffe.


Legend777666

Hey all, hope I am not too late to this party. Got a quick question regarding those using one of those Flexbelt devices they normally advertise to fool people into thinking they can get actually a six-pack by watching netflix. Do they offer any benefit as a supplement to actual workouts? Like even therapeutically or anything like that? I've been working out and dieting well for about 6 months now and am seeing good results that I am totally happy with so far, but I also got the opportunity for a pretty good deal where I could get a whole set of flex belt devices for like $40 from a mate of mine, and I am thinking that for this cheap then if it adds any benefit at all why not go for it? Just thought I'd ask the more seasoned lifters if they think it's worth it at all or if would just get in the way of the actual routine in anyway. Like I said, my routine has gotten me good results so far, so I dont wanna get greedy and set myself back somehow with wasted energy, but I also wouldn't mind getting the absolute most from my passive time as well.


PinkShortsChick

Your mate likely just wants to get rid of them and get them out of his house. Might wanna just consider waiting him out telling him stuff like "yeah, I want em and think I'd use em, but I'm not sure I can spend money on something like that right now. If he really just wants to get rid of em... you might get em for free. ;-) If he doesn't bite, then do whatever you feel lead to.


Artmannnn

Pull ups. I've just realised I'm actually capable of doing these after a few months of other strength training. I can manage about 10 a go at the moment, but I'm curious to know how best to incorporate these. Should I be trying to do these in sets to get the benefit as with weights, or can I spread them out during the day? I ask because after I've done 10, I can't see me being ready to repeat it for like 10 minutes at least.


RedstripeRhapsodyHP

Make the fighter pull up programme part of your routine.


fh3131

Look at the sidebar of /r/bodyweightfitness , it has a pull-up progression


Fake_Butter

Treat them like any other compound exercise. Do them focused, in multiple sets of a certain amount of reps. Do sets of 8. Or 5. Doesn't matter where you start, build your way up.


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shashebaranks

Run nsuns for upper body and choose a different program for lower body. Nsuns is high volume. You may want to look into Wendler's BBB 5/3/1.


internetsuperfan

Are you eating enough and giving yourself rest days?


Fun_Ebb_6232

You say now you only do the upper days.... so you've just stopped doing the lower days? Nsuns is pretty high volume and making out the lower days is taxing. If you have to limit accessories then that's not a big deal, but if it's so bad you can't even do leg days then i would switch to a different program


Elegant-Winner-6521

If it's really making you stop doing lower days that's not good. You have two choices: either suck it up or lower the weight/volume until you adjust to the level of work. Ordinarily people wouldn't recommend that I think, but if you're really just not doing it you need a fix you can work with. Maybe go look at some "never skip leg day" memes to motivate yourself.


LilRooo

I gotta go shirtless and lay down for some school assignment in front of a group of people tomorrow. I'm in decent shape, but I'm still neurotic and worried I'll look like shit the second I do it. I get that this is a super shallow question, but I want to look my best for that - what short-term things would you do to try to look your best?


FeathersPryx

You could take some L-Arginine, Citrulline, or salt. These are in pre-workouts and give you a pump. You could also do some sort of movement beforehand, even something small and discreet like a grip trainer.


LilRooo

will do, didn't realize there was much salt in there. Thanks!


B_Health_Performance

Basically nothing. If you are already lean you could get a pump.


LilRooo

Would not eating for a few hours beforehand help if I combined that with a pump? or would I just look flat? How about water?


B_Health_Performance

Unless you are shredded it doesn’t really matter. So don’t worry about it


a_little_fish

I could not do workout today due to right elbow pain. It is like needle being inserted pain . One day skipping won't hurt ig. Thing is despite streching i see still being pain in elbow. What to do


Cho_Assmilk

Rest and heal if lifting is something you wanna do for a long time. Rush in while injured if you wanna damage something really bad. Also, if your arm is out, you can still do legs/core


a_little_fish

Thanks gonna give it a break. Any home remedy to fix the pain in muscle ? Streching should have fixed it but it's not working


Cho_Assmilk

Was doing some one-arm concentration curls that were to heavy and was overextending. Tweaked something in my elbow and didn't let it rest properly. Ended up having to take a month off because of it. Listen to your body always.


Actual-Description-2

I highly recommend giving this a read: [https://www.barbellmedicine.com/blog/pain-in-training-what-do/](https://www.barbellmedicine.com/blog/pain-in-training-what-do/) Unfortunately, stretching isn't gonna fix your pain.


mut_lover

Why are dips so hard for me


Fun_Ebb_6232

Either too weak or too fat, or both


seajhoe

Should I align my barbell with the ceiling tile? It feels funny to look up in bench press and see it crooked.


fh3131

Only if the bench and your body are also perfectly aligned to that tile, which you don't know.


seajhoe

Maybe I'm crooked


Actual-Description-2

The bar should be directly over your shoulders at lockout. I don't know if using some objective point on the ceiling is a reliable method for finding that position.


seajhoe

So I should align my shoulders with the ceiling tile. Maybe I'm crooked.


a2nier

How am i more depressed after workout? Been feeling like this for months and Its so weird, During the workout i feel happy but after I'm done i got crazy depressed even more than before lol.


hathcoast23

Give yourself something to look forward to after your workout. Make it a priority to look forward to whatever it is. :)


zanar97862

Are you eating in a surplus? deficit training can feel like absolute ass if you don't have enough calories to get through easily


Teejackbo

See a therapist


cnon159

I am doing Reddit PPL for 2 months now and I got quite good noob gains. Now I must take 2 weeks away from home and obviously gym. My question is should I work out like push ups and other things I can do with my own body weight or 2 week absence is nothing to worry until my return? I don't wanna lose my progress.


[deleted]

You're not going to lose progress over 2 weeks but obviously push-ups and pull-ups won't hurt.


underlydedicated

does one really need to work the “upper, lower, mid” chest? When you do basic chest excercises does it not train the whole pec?


_Cheezus

Training you lower chest is a waste, any standard flat pressing will train it adequately What you need to focus on is your upper Having an underdeveloped upper chest but overdeveloped mid and low chest will make it appear as if you have boobs You can never have too big of an upper chest So do something like: 1 flat press (barbell, dumbbell, machine, cable) 1 incline press (barbell, dumbbell, machine, cable) And around 1-2 fly movements (dumbbell, machine, cable) That’s really all you need


fh3131

If you're a beginner and following a good program, I wouldn't worry about it. Most PPL routines have flat and inclined pressing


L0gi

only if you have identified after at least 3-5 years of consistent training how your individual chest muscle are attached and how they specifically react to different exercises. Basically: at the point where it may become relevant to be more specific about chest exercise selection, you will/should have more than enough experience and training under your belt to not need to ask this question.


upliftinghumanity

If you don't specifically train your upper chest through something you will *definitely* notice that it becomes underdeveloped. And you'll likely notice it much more quickly than after 3-5 years of training. After I had been training for \~6 months I started to notice that my chest was beginning to develop nicely, but my upper chest was non existent.


mm-your-elbows-ashy

Totally agree! Similar story as yours; and tbh upper chest is easy enough to work for noob lifters as well. No reason not to train upper chest.


upliftinghumanity

Yeah exactly. And it's not like your entire chest won't grow from it either, and it's not as if you have to slam your upper chest with volume to see it grow. Just doing like 4-6 sets of incline work per week will be plenty in combination with your flat pressing. Your upper chest *will* grow from flat pressing, but it will grow relatively little. Just throw in some incline work to give it help. Getting stronger on incline movements will make you stronger in flat presses as well.


suckyfish

I want to get a foldable bike to use at home but I'm having trouble interpreting if they're only useful for 90 year olds or people are just bragging about it being way too easy going off reviews. I don't want to outgrow something within a month or two and then it be useless. My main goal is to burn calories and I am unable to access a gym unfortunately more than once per week and I want to do an hour every single day. I'd consider myself as an unfit 30's male but I don't struggle to move, I typically walk 5+ miles every single day at work no trouble. My BMI says overweight but not obese. [Specifically I was looking at this bike here](https://www.amazon.co.uk/Ultrasport-Collapsible-Exercise-Training-Computer/dp/B003FSTA0U). I don't mind spending twice maybe three times as much but I really could use something foldable unfortunately as I have very little space.


mm-your-elbows-ashy

I have this bike, or at least one that is identical to this one. It is super easy to store, not heavy, and provides a good cardio workout for when you cant get to the gym. It also doesn’t leave a huge hole in your pocket. I recommend it personally.


suckyfish

Thank you, it's hard to tell if these things are meant for a common man work out or physio for old dears who've just got a new hip.


mm-your-elbows-ashy

Definitely for both lol. If you are a serious cyclist I’m sure it would pose some issues.


helianthusmofo

I've been going to the gym 3x a week (Mon, Tues, Thurs) and I've been doing Greyskull's Program ever since Nov 2021 and planning to stop it on March 2022. My question is, should I spend my Tuesday's just resting instead of working out? I can't really do weekends as the gym that I am using is my school's one which is closed every weekend.


BC1721

> should I spend my Tuesday’s just resting instead of working out? Why do you want to?


underlydedicated

If you want to build muscle the absolute minimum is 3x a week, so resting on tuesday wouldnt be good


DeathByMonkees

I'm new to weight lifting and will have a second meeting with a PT this week to set up my full program. So far I've got these exercises in the plan: deadlift, squat, barbell row, leg press, bench press, seated shoulder press (on smith machine). Which ones of these exercises are the best to track to get a full body view of my progress? I will of course be tracking my progress for all of them, but if I'm discussing my progress with someone, what exercises are important/most conventional to report? I'm thinking deadlift, squat and bench press, is this correct? Or is there some other exercise I should be including?


gijsro

Most conventional would be deadlift squat bench


DeathByMonkees

Thanks!


Bob_The_Cop

What do you guys think is the optimal amount of days of working out per week for the average natty with one year gym experience?


_Cheezus

As long as you’re training each body part at least twice a week, you’re good


Devilery

There isn't one number. Some do every other day. Some do push, pull, legs, rest. Some go daily. Make sure you split the muscle groups, so you don't train the same muscles within ideally 48 hours. Or go hard daily, but eat at a surplus to boost recovery.


DukeInterior

You'll learn as you go. I used to do 6 days per week, but found I was exhausted, it was impacting my other life areas and my progress wasn't all that great. Now I do four days resistance, one day cardio, the rest is rest. I've made way better progress adding in the extra rest days. What works for you you'll learn as you go. Some people will say six or whatever, but that's only optimal if you can consistently stick to it and put in the same effort.


underlydedicated

5-6 for sure. Especially when you’re a noob and can still get noobie gains.


oliverbm

5 or 6. Your program will tell you 3 days most likely but you need at minimum a couple of cardio sessions too - hill sprints, tempo runs etc


GingerBraum

However many days your schedule allows for.


Bob_The_Cop

I could do 7


L0gi

could you tho?


Bob_The_Cop

Schedulewise yes


Fun_Ebb_6232

Feel free to do 7 days then


[deleted]

Do what your program says.


fh3131

Optimal for what goal? Between 3 and 6 is the normal range, depending on program and goals


Strength_B4_Weakness

What your program tells you


Sirtubb

Im 190cm weigh around 86 kg right now, but waning to put on more mass I am trying to bulk by eating around 4000kcal a day. About 170g of protein a day. I work out 4 times a week upper lower split. I want to hit like 90 + kg but I hardly gain any weight at all. Do I just need to eat more? And if so is there anyway to make that easier?


Devilery

I'm slightly taller and just went from 88 to 92 in three weeks at 4000 calories strict (never missed a day). Gaining 1 to 2 kg per month is alright, and eating 4000 calories, you should get to 95kg within 6-ish months. It took me around 6 to 9 months to go from 86 to 95, eating 4000 calories, but I did a lot of cardio then, so it could have been quicker. As long as you gain at least 1 kg per month, don't eat more than 4000. While eating 4000kcl, I started stagnating only at 95. That's when I didn't gain anything for over a month and realized that to go beyond 95, I need to eat more than 4000.


Sirtubb

Alright! Thanks for the insight 💪


rmovny_schnr98

How long have you been eating this way? Are you actually tracking your calories? There is no way you're not gaining weight at 4000 kcal, unless you're a giant, a marathon runner or a giant marathon runner.


Sirtubb

I'm tracking it yes, and while not doing it perfect i hit it most of my days. Almost 2 months now I think am I being impatient?


Druidette

It's been 2 months, how much have you gained in that time?


Sirtubb

About 1,5kg-2kg


Druidette

So almost 1kg per month, and you're asking why you're *not* gaining? You're fine, stick with it and you'll hit 90kg easy.


Sirtubb

Alright I'll stick with it, well planned to do that anyway but reassures that I'm the correct path atleast feels nice, thank you 💪


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dnojan99

How long have you been in a deficit for? I've been cutting for the past 6 months now and I've also had times where my weight wouldn't move, but it's bc of water weight and glycogen stores in your body. If you keep doing it for long enough you should see progress. Also are you sure you're counting everything right? Milk in your coffee and oil in your pan also counts towards your calories


DenysDemchenko

> last **three months** ... I’ve seen little to no progress loosing weight > have a significant calorie deficit Nope, you're not in a calorie deficit. It's impossible to defy the laws of thermodynamics. If you want to lose weight, you'll have to eat less.


BarbellEnjoyer

do yates rows work the lats just as good as traditional/pendlay rows?


swagyosha

It depends more on how you grip the bar than how your back is positioned or whether the bar touches the floor. Closer grip is more lats, wider more upper back.


KingAD1712

Can a 531 BBB programme look like this? Day 1 Press – 5/3/1 Press – 5 sets of 10 reps Bent over barbell row – 5 sets of 10 reps Day Two Deadlift – 5/3/1 Deadlift – 5 sets of 10 reps Crunches (weighted) – 5 sets of 10 reps Day Three Bench Press – 5/3/1 Bench Press – 5 sets of 10 reps Bent over DB row – 5 sets of 10 reps Day Four Squat – 5/3/1 Squat – 5 sets of 10 reps Hanging leg raise - 5 sets of 10 reps


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Druidette

Can you just leave your shake to let the froth go down? Buy a flavoured EAA powder and add to dextrose.


Aurelius314

What about good trusty sucrose?


a_little_fish

So i did a 40 min workout. After evening my body felt weakeness and had illness feeling. Should I continue workout ?


davidecibel

Make sure you’re not actually sick first! (Take body temperature, covid test, etc.)


pfcthrow13

Unless you're looking for an excuse to not, you should definitely continue working out.


a_little_fish

Then i am gonna do it. Wish me luck :)


pfcthrow13

Good luck! Make sure to post any questions you may have under the daily question threads


damodar_villeneuve

Does the metallica ppl suck? I work out at a commercial gym where the squat racks are limited so i can’t do the greyskull lp or the recommended routine. While checking out the ppl workouts, i thought Metallica ppl would work for me but i came across some YouTube videos which said it was terrible. I am a newb for the most part and wanted a workout that was compatible at such a gym which has way too many machines but few squat racks


fh3131

All the routines in the wiki work well for their specific goals, as long as people follow the program plus do the other basics ( eat and sleep/rest well). All the best 💪


pfcthrow13

It works very well, 5x5 progression has been used by many lifters for a very long time now. I would only do PPL if you are able to follow it how it was intended though, as many people end up skipping days and slowing their progress.


damodar_villeneuve

Thank you!


strongarmwilliam

just almost cut the tip of my finger... is it "safe" to work out? got leg day tomorrow but owrried the higher heart rate will i dunno, cause it to bleed out the bandage and get blood on shit. Just try it out or skip the day?


Actual-Description-2

If the cut seems like its gonna split open at any point you probably wanna skip until its healed some (unless you wanna have to clean up your blood off anything). Once it gets to a point where it doesn't seem likely to bleed, I recommend liquid bandage for closing it up while you lift since a band aid will likely come off if you sweat.


strongarmwilliam

Thanks for the tip


pfcthrow13

If you are worried I would probably wait for it to heal. One day to let it recover wouldn't be a bad idea.


strongarmwilliam

true for some reason just doing the workout a day later didnt occur to me (maybe its the blood lose..). Probably go with that, it was a gnarly cut.


redviiper

I got 405lb for two singles on Deadlift. Should I focus on this weight to get more singles or should I drop the weight and work at a lower weigh range? 3/21/22 Now hitting 455lb for singles. 4/1/22 475lb


Actual-Description-2

Although you theoretically could make strength improvements hitting submaximal singles in the 90% range, you'd have to do so many to accumulate enough training volume that it would probably not be worth your time. Find a powerlifting program to follow if your goal is to increase 1RM strength.


Myintc

Nice work on 4pl8. You should probably follow a program. Generally you would want to work at a lower weight for reps and sets instead of only hitting singles. https://thefitness.wiki/routines/strength-training-muscle-building/


ShoddyAd8245

19 year old, 131lb Male wanting to gain abs, muscle in arms and a better back physique. how do i obtain this? google makes it all so confusing. tia.


Myintc

https://thefitness.wiki/muscle-building-101/ > Resistance Training > * Resistance training is the stimulus that drives your body to build muscle. * Your training needs to be difficult enough to drive growth, and consistent over a long period of time. * It is always best to follow a structured, proven routine created by a professional. * Recommended routines can be found here: [Strength Training / Muscle Building](https://thefitness.wiki/routines/strength-training-muscle-building/) > > Calorie Surplus > * Eating more calories than your body uses, in total, each day. This is necessary both to build muscle and to recover from training. * Use any TDEE (Total Daily Energy Expenditure) calculator to estimate a starting point, then eat more than that each day, monitoring your scale weight to ensure it’s going up. > Protein > * To maximize muscle growth, set your protein target each day for whichever of the below is greater: * 160 grams per day * 0.8 grams per pound of bodyweight, per day * Ideally this is spread out over 3-4 meals throughout the day Edit: Probably a good idea to read this whole thing: https://thefitness.wiki/


andRCTP

It sounds like you need to build muscle first. Start with a bulk. Pick a regular lifting routine. Do this for maybe 2-4 months, then start a cut.


ShoddyAd8245

how do i go about doing a bulk? im very new to all this fitness stuff and only just brought my weights set christmas. thank you for the reply!!


andRCTP

https://thefitness.wiki/muscle-building-101/


ShoddyAd8245

thank you, one final question, is there a certain weight i should aim for before i start the cut? and are there any websites that have meals set out to make everything easier, rather than the tedious researching. again, thank you for your responses


Lehsyrus

You'll get a lot of different answers. Bulk until you're at the limit of how much fat you put on, then cut down to a little under where you want your physique to look in terms of leanness, and repeat. I personally bulk until I'm uncomfortable, but that can be unhealthy for many other people.


ShoddyAd8245

okay thank you, i appreciate your time and response. im probably going to bulk and get to around 145pounds. i feel like that is a sufficient weight considering im only 5”6


fh3131

Sounds good 👍 Make sure you eat and lift well, so you can maximise muscle gain, in addition to the fat gain which is inevitable.


tarrareshunger

Eat right and do chin-ups. But make sure you follow a vetted program. Just throw in extra chins for bonus.


ShoddyAd8245

how do i know what to eat and how much? i can never find any straight forward answers on google. thank you also!


tarrareshunger

Protein, fibrous carbs and unsaturated fats. Read nutrition labels. Or consult a dietician. NOT A NUTRITIONIST!


ShoddyAd8245

thank you! and these vetted programmes, where can i find some to tryout/follow?


Aurelius314

Thefitness.wiki


Galgos

To see abs lose weight To build arms do bicep and tricep exercises. Back physique lat movements, rows, rear delt exercises. Be consistent.


ShoddyAd8245

im currently 5”6 and 131lb, is that still too much weight for abs? and thank you!


Galgos

Body fat % is to high


serperior135

Just weight is not enough to know if you’ll have abs, what matters is fat percentage. We both started at very similar stats, I sent you a pm


ShoddyAd8245

didnt receive a pm so i messaged you! ty for reply


weeb_d3stroyer

How important is picking out a routine? Is there any downfalls to using my own routine ?


Myintc

https://thefitness.wiki/faq/how-do-i-choose-the-right-routine-for-my-goals/ >Effort and consistency over time in training and eating in accordance with your goals are, by miles, more important than what specific routine you choose. >Remember that the most important factor in your results is consistency in effort over time. Therefore, the most important things to consider when choosing a routine are the ones that can most negatively impact your ability to be consistent in your effort. Don’t get married to a six day routine if you know that a three day routine will fit better into your life and schedule just because you fear missing out on gains. A routine that you can stick with for a long period of time because it is built around fewer days each week will get you much better results than one that has you regularly missing days or cutting your workouts short. The downfalls are beginners don't know how much volume they need, what exercises to choose or how to progress. A well reviewed routine takes all the guess work out. >It is always best to follow a structured, proven routine created by a professional. https://thefitness.wiki/muscle-building-101/ Some good routines: https://thefitness.wiki/routines/strength-training-muscle-building/


weeb_d3stroyer

Thank you!! This was a very helpful and insightful response. I will check out the routines from the link and see what works best for me. Cheers


Myintc

Good luck! If you're completely new the r/Fitness Basic Beginner Routine is good. GZCLP and 5/3/1 for Beginners are pretty good routines if you already have some experience with a barbell.


Galgos

More important to be consistent. Routine should be geared to what your goals are. Never pay for a routine.


weeb_d3stroyer

Thank u for the response. I have been very consistent, just hoping to get the most out of my efforts.


tarrareshunger

The downfall is that you probably have next to no idea what you're doing. It's not as easy as you think.


weeb_d3stroyer

Okay thank u. Will look more into some routines


luriya09

In PPL plan, the first session is deadlift and the second session is barbell row. Can i remove the barbell row and only do deadlift in every session?


Galgos

Push Pull Legs is just a method to organize your workouts. I do Pull Push Legs Rest. But it's up to you. Be consistent matters more.


tarrareshunger

No. They're different exercises that focus on different muscle groups.


luriya09

Alright thanks man


luriya09

I dont feel my back when doing deadlift, is this normal?


fh3131

Are you pulling conventional or sumo or trap bar?


luriya09

Conventional


Myintc

The primary movers in a deadlift are the hamstrings and glutes. If you're worried, post a form check.


Gdoobs

Hey guys! How do you overcome setbacks when trying to lose weight?


andRCTP

Start with knowing it will take months of consistent habits. Then one week set back isn't a big deal. You just get back on track. Do better the next week.


Myintc

There's nothing to it but to just get back on course.


2Much_Wasabi

It’s about long term trends. Weights lost in the kitchen. Physical activity is for fitness. Just don’t beat yourself up and get back to it.


TheGoatND

Currently running the wiki’s PPL routine with minor changes in the push and pull days and my own leg days. Is Jeff Nippards PPL program worth buying instead?


tarrareshunger

Not sure you can actually say you're doing the reddit ppl in this case... But I've run Jeff's upper lower split and it was solid. His ppl is probably good too.


Lofi_Loki

Probably not but buy it if you want to support Jeff.


Op_2873

Is it normal to feel like a fat lard at night when bulking. But like a strong freak when working out. All i wanna do is start the cut Started bulk two months ago at 6’1 187, now I’m 6’1 194. I didn’t get taller sadly


Lofi_Loki

That’s very normal


Op_2873

Ahhh great… thanks for the answer tho man!


Lofi_Loki

Sure thing! I’d embrace the feeling like a strong freak thing honestly. Good luck!


Op_2873

It feels great when the weights get lighter and lighter. Def gotta embrace it more!


[deleted]

Anyone here with equestrian riding experience? I am a 22 year old male. I have been in the gym 2-3 times a week but would like to get into it more. I noticed when doing my lessons that I need more strength in my legs. I typically do the normal routine that I typically do (upperbody, some lower, cardio) but I was interested if there are any riders here that have a routine they would like to share. I would like to fall into a new routine focused on riding rather than hammering out bench presses, pumping arms and back and heading out. Maybe more targeted muscle groups I should be aware of? I want to show and compete on the weekends and would like to get into better shape suited for such. Thanks!


Azdak66

Agree with other comment that a general program will provide most of what you need at this point. You can google equestrian riding strength training or various combinations of that phrase. IIRC, a lot of it was general for riders who weren’t doing any lifting, but I think there was some specific stuff out there.


LameGains

Beginners don't need to specialize. Just get stronger on a well-balanced program. The recommended programs in the wiki are good. You will need strength on your upper body too. https://thefitness.wiki/routines/strength-training-muscle-building/


annievaxxer

Stats: 30yo/6'3"/190lbs/\~18%bf. My main goals are losing fat while maintaining/gaining muscle mass. I've been following a PPL split very similar to the one in the Wiki, but I'm getting a bit bored and want to switch things up. I think I would prefer a program that is high volume, high rep, including supersets, which probably comes with lower weight which I'm fine with. I do really enjoy the PPL split itself so basically am looking for a new PPL program that's much higher in volume and reps. Would anyone have a good tip?


eric_twinge

Renaissance Periodization physique templates


Undyinghealer

I feel extraordinarily weak and I'm not sure how to fix it? Even when I went to the gym 3x a week (before covid, I miss the gym so much lmao) I was never really able to do straight push ups, let alone pull ups I know everything takes time, but how much time? It's like I have no muscles at all hahah I'm not overweight, just super weak lol That's part of why I've been more focused on flexibility but even that takes forever to make progress tbh


tarrareshunger

You should be able to work your way to push ups at least pretty quickly. Pull ups are more difficult for most people but if you try (actually try) you'll get them.


Nickertje281

Don't feel bad, i'm kinda in the same boat. I'm getting pretty big muscle wise, and you can really see my back muscles but maybe 2 -3 pullups max? So frustrated by this aswell


[deleted]

Do you have the option to go back to the gym?


colossalTussel

Anyone have a workout Spotify playlist they would be willing to share. I need some new bangers for my current rotation


-xBadlion

Greatest Spotify playlist of all time https://open.spotify.com/playlist/5Y0flS2otGuqsdujVjgUPv?si=s5skGBp_QZuePFCM0uwhsg&utm_source=copy-link


Undyinghealer

Mostly old pop music but give it a listen if you'd like!! Good luck finding some new jams 💪 https://open.spotify.com/playlist/6fPcMIuUXPdvyT6csCl1lw?si=GN-FN_rZR5y6n1nzv1uv1A&utm_source=copy-link


colossalTussel

Thank you!


[deleted]

[удалено]


eric_twinge

Why did you pick this one out of all the others for consideration?


[deleted]

[удалено]


eric_twinge

What are your goals?


[deleted]

[удалено]


eric_twinge

Cool. I don't know anything about the program you linked, but if you like the look of it give it a try and see how it goes. Other things to check out would be the Renaissance Periodization physique templates and the Stronger by Science hypertrophy template. Both can be 5-day routines and the RP templates offer specialization options if you want to prioritize a body part. (You could tweak the SBS template to do the same, but the RP ones come ready made) Jacked and Tan 2.0 is another good choice, but has more of a strength thrust to it.