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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.
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.
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.
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.
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/
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
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.
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.
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)
> 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
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?
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.
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.
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.
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.
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.
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
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.
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?
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.
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
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
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.
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.
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.
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.
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.
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
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.
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.
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.
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.
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.
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.
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?
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.
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.
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?
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.
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.
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
> 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.
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.
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
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
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 💪
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.
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?
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.
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
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.
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/
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/
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
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.
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
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/
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.
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.
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?
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.
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
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!
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.
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/
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?
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
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.
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
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
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.
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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.
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?
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.
Is it bad to go hard ,ive started recently
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.
Read the wiki, Follow a program
Can anyone estimate my body fat just want 2nd opinion cheers M/24/6'2/164lb https://imgur.com/a/Fvan2IS
20%?
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.
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/
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
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.
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.
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)
> 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
I meant the hack squat machine
Ok, cool. You can try a trap bar deadlift. Or, RDL?
Any reason to isolate abs if i just workout for sport? (Basketball)
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?
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.
Seems worth a try, you might end up below 2000 which is fine if you're trying to lose.
I mean an entire bell pepper is like 25 calories. How do you plan on eating 500 a day of just vegetables?
>How do you plan on eating 500 a day of just vegetables? OP is actually a giraffe.
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.
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.
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.
Make the fighter pull up programme part of your routine.
Look at the sidebar of /r/bodyweightfitness , it has a pull-up progression
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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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.
Are you eating enough and giving yourself rest days?
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
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.
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?
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.
will do, didn't realize there was much salt in there. Thanks!
Basically nothing. If you are already lean you could get a pump.
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?
Unless you are shredded it doesn’t really matter. So don’t worry about it
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
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
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
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.
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.
Why are dips so hard for me
Either too weak or too fat, or both
Should I align my barbell with the ceiling tile? It feels funny to look up in bench press and see it crooked.
Only if the bench and your body are also perfectly aligned to that tile, which you don't know.
Maybe I'm crooked
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.
So I should align my shoulders with the ceiling tile. Maybe I'm crooked.
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.
Give yourself something to look forward to after your workout. Make it a priority to look forward to whatever it is. :)
Are you eating in a surplus? deficit training can feel like absolute ass if you don't have enough calories to get through easily
See a therapist
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.
You're not going to lose progress over 2 weeks but obviously push-ups and pull-ups won't hurt.
does one really need to work the “upper, lower, mid” chest? When you do basic chest excercises does it not train the whole pec?
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
If you're a beginner and following a good program, I wouldn't worry about it. Most PPL routines have flat and inclined pressing
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.
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.
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.
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.
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.
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.
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.
Definitely for both lol. If you are a serious cyclist I’m sure it would pose some issues.
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.
> should I spend my Tuesday’s just resting instead of working out? Why do you want to?
If you want to build muscle the absolute minimum is 3x a week, so resting on tuesday wouldnt be good
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?
Most conventional would be deadlift squat bench
Thanks!
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?
As long as you’re training each body part at least twice a week, you’re good
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.
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.
5-6 for sure. Especially when you’re a noob and can still get noobie gains.
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
However many days your schedule allows for.
I could do 7
could you tho?
Schedulewise yes
Feel free to do 7 days then
Do what your program says.
Optimal for what goal? Between 3 and 6 is the normal range, depending on program and goals
What your program tells you
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?
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.
Alright! Thanks for the insight 💪
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.
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?
It's been 2 months, how much have you gained in that time?
About 1,5kg-2kg
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.
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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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
> 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.
do yates rows work the lats just as good as traditional/pendlay rows?
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.
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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Can you just leave your shake to let the froth go down? Buy a flavoured EAA powder and add to dextrose.
What about good trusty sucrose?
So i did a 40 min workout. After evening my body felt weakeness and had illness feeling. Should I continue workout ?
Make sure you’re not actually sick first! (Take body temperature, covid test, etc.)
Unless you're looking for an excuse to not, you should definitely continue working out.
Then i am gonna do it. Wish me luck :)
Good luck! Make sure to post any questions you may have under the daily question threads
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
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 💪
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.
Thank you!
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?
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.
Thanks for the tip
If you are worried I would probably wait for it to heal. One day to let it recover wouldn't be a bad idea.
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.
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
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.
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/
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.
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/
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.
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!!
https://thefitness.wiki/muscle-building-101/
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
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.
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
Sounds good 👍 Make sure you eat and lift well, so you can maximise muscle gain, in addition to the fat gain which is inevitable.
Eat right and do chin-ups. But make sure you follow a vetted program. Just throw in extra chins for bonus.
how do i know what to eat and how much? i can never find any straight forward answers on google. thank you also!
Protein, fibrous carbs and unsaturated fats. Read nutrition labels. Or consult a dietician. NOT A NUTRITIONIST!
thank you! and these vetted programmes, where can i find some to tryout/follow?
Thefitness.wiki
To see abs lose weight To build arms do bicep and tricep exercises. Back physique lat movements, rows, rear delt exercises. Be consistent.
im currently 5”6 and 131lb, is that still too much weight for abs? and thank you!
Body fat % is to high
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
didnt receive a pm so i messaged you! ty for reply
How important is picking out a routine? Is there any downfalls to using my own routine ?
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/
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
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.
More important to be consistent. Routine should be geared to what your goals are. Never pay for a routine.
Thank u for the response. I have been very consistent, just hoping to get the most out of my efforts.
The downfall is that you probably have next to no idea what you're doing. It's not as easy as you think.
Okay thank u. Will look more into some routines
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?
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.
No. They're different exercises that focus on different muscle groups.
Alright thanks man
I dont feel my back when doing deadlift, is this normal?
Are you pulling conventional or sumo or trap bar?
Conventional
The primary movers in a deadlift are the hamstrings and glutes. If you're worried, post a form check.
Hey guys! How do you overcome setbacks when trying to lose weight?
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.
There's nothing to it but to just get back on course.
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.
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?
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.
Probably not but buy it if you want to support Jeff.
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
That’s very normal
Ahhh great… thanks for the answer tho man!
Sure thing! I’d embrace the feeling like a strong freak thing honestly. Good luck!
It feels great when the weights get lighter and lighter. Def gotta embrace it more!
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!
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.
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/
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?
Renaissance Periodization physique templates
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
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.
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
Do you have the option to go back to the gym?
Anyone have a workout Spotify playlist they would be willing to share. I need some new bangers for my current rotation
Greatest Spotify playlist of all time https://open.spotify.com/playlist/5Y0flS2otGuqsdujVjgUPv?si=s5skGBp_QZuePFCM0uwhsg&utm_source=copy-link
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
Thank you!
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Why did you pick this one out of all the others for consideration?
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What are your goals?
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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.