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damggoodXO

I’ve never done weights but I wanna buy some and start from there, I’m like 6’3 150, what weight do you recommend me to start with.


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deadinside6699

I've hear 3-5g more often than 1-2g. I'm no expert but isn't it just about saturating ur muscles so I reckon that it'll just take longer at 1-2g though idk if its enough for maintenance. Anyone else have an opinion? Im not sure.


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newnimprovedaccount

I'm a noghtowl, who gets insufficient sleep (student) I usually eat after working out and even if I dont I snack afterwards.


RxtAndrx06

Got bored of the gym because of its monotony. Getting into calisthenics, can anyone give me a great routine to start? Notes: I’ve been going to the gym for like a year now, so I already have some strength, but not a lot. My goals are to gain strength, because I believe that this is more important in calisthenics? Plz correct me if I’m wrong. I can train every day, in mu bedroom, or could try to go to parks to use bars and stuff.


fh3131

See the sidebar of /r/bodyweightfitness


sane-zane

I wanna know if there are any deficiencies in my current home routine •15 minutes of jump rope •10 minutes of an ab workout from YouTube(Fraser Wilson is the youtuber) ~5 pull ups ~30 jump squats ~20 diamond push up ~5 chin up ~20 pistol squats ~20 bench dips Everything with [~] sign I try to do 3 sets but 2 is all I can endure Also I've been thinking about adding single leg heel raises somewhere in there So what are the things I should improve or change


fh3131

See the sidebar of /r/bodyweightfitness


ControversialPigeon

I’m 16 and I’m able to do 50 push-ups in one set. I can do them relatively quickly for the first 30 or 40. Is that good? ( I’m trying to achieve 80 in a month).


falconeero

thats good. try multiple sets of 25-30 to increase your endurance


ControversialPigeon

Thanks. I’ve been doing 15-25 reps to build that


deadinside6699

15 is a bit low. Definitly try 20+ per set.


Positive_Relation688

Anyone have any good exercises for an asymmetrical chest? Only one of my pecs properly sticks out and I'm trying to fix that.


ThoughtShes18

unilateral work. Start with the weak side and match the reps with the dominant side.


Besbosberone

Does my tricep workout have enough volume and variation for nice tricep development? Tuesday and Fridays I do these: 3x8-12 straight bar triceps pushdowns 3x8-12 cable overhead triceps extensions


ThoughtShes18

based on the info you gave, I'd say no. 6 sets/week is not enough for a nice tricep development. Do you do compound exercises? (i.e. bench press, ohp, dips etc.)


Besbosberone

Thank you. I follow Metallicadpa’s PPL so it has me doing bench, OHP, etc. I’ll link the routine. https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/?utm_source=share&utm_medium=ios_app&utm_name=iossmf


ThoughtShes18

Ah you are following a program from here. I think it's fine. Worst case scenario, if you feel they are lacking just throw in 3 extra sets in one of the workouts :)


Besbosberone

Thank you!


Haariger_Toepfer

Maybe, maybe not. Track your progress, both number-wise and visibly. What compounds do you do that also work tris?


Besbosberone

Thank you. I follow Metallicadpa’s PPL so it has me doing bench, OHP, etc. I’ll link the routine. https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/?utm_source=share&utm_medium=ios_app&utm_name=iossmf


Haariger_Toepfer

That’s enough then.


SamKeene

Thinking about buying a compression sleeve for my tennis elbow. In your experience do these actually work to help the elbow recover or is it simply masking the problem?


Haariger_Toepfer

Helps, but it’s no excuse for not allowing the injury to heal.


kainomac

I’m considering making adjustments to my workout schedule as I’ve been following PPL for quite some time. Is combining a 531 for the compounds of PPL a benefit or hinderance if I care about aesthetics more than strength? Ideally, I’d like to ensure I’m getting the volume in but not ideally sure of how to make said adjustments. Can anyone provide some insight or how they changed up their PPL as I don’t know of any other programs that are 6 days?


GingerBraum

Here's the recommended way to incorporate 5/3/1 into PPL: https://www.reddit.com/r/Fitness/comments/7hrdph/to\_the\_people\_who\_did\_reddit\_ppl/dqt9gkf/


kainomac

Nice one. Do you believe the volume is suitable for hypertrophy with these adjustments? It sounds like a nice change.


GingerBraum

It doesn't take that much volume to grow, so yes, it's definitely enough.


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Haariger_Toepfer

I don’t take any


shotguywithflaregun

I drink something with caffeine in it when I'm tired, I don't overthink it.


chuddibuddy

i do t regulate just coffee every morning


nongo

What's a good way to program a sled workout?


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Objective_Regret4763

7 reps where you just do the lower half of the movement, 7 where you just do the upper half of the movement and 7 reps with full range of motion. Edit: or maybe it’s 7 upper, 7 lower and then 7 full ROM. Yeah that sounds better


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swagyosha

You'll use less weight with the rope, so you can't progress between both. It's not super important how you do it though, they're just pushdowns.


pfcthrow13

You can choose any general triceps accessory for that program, so it would be fine to change the attachment every now and then if you want to. I personally rotate between overhead extensions with a cable and with single arm dumbbell extensions.


8hz_WAN-IP

Is there any need to add extra accessory exercises to sheiko intermediate large load or should i just stick with the already programmed ones?


swagyosha

I've seen people recommend adding back work to Sheikh programs in general. Back when I ran it I just did some pullups after each set of bench.


ThoughtShes18

Stick with it and see how it goes. Usually the best thing to do :)


MR_GABARISE

I run a basic bodyweight circuit in the mornings in addition to my actual PPL program I follow 6 days / 7. It's a pretty vanilla circuit of pushups, pull-ups, dips and squats I just got an ab wheel and added rollouts to the circuit. However, I'm feeling the abs staying sore longer than the other muscles. Am I better off either a) Doing it every 2 mornings or b) Tacking it onto pull days?


Fun_Ebb_6232

Either way will be fine


LameGains

It's because you just started doing them. There is nothing else to it and there is nothing you should change based on it.


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anova167

It really doesn’t matter at all. There is no ideal state. The only thing that matters is that they go up from there.


TommyWambsgans

Fair enough! Thanks


anova167

My pleasure. Best of luck with the new program.


lexicon-sentry

My husband wants to have an indoor place to do pull-ups and possibly use some rings. Has anyone used a doorway pull-up bar that they like? I’m looking for something that is tried and true. I can make modifications to the house to add a support brace if needed. He is afraid that the ones that expand Into the doorway will fall. This is not an ad for a product, just an idea of what I’m skeptical about. He was looking at these but I don’t like them: Duonamic Eleviia: World’s Best Portable Pullup Bar | Doorway Pull Up Bar For Home, Workplace or Travel | Exercise and Transform Yourself on Your Own Terms | Safe and Most Portable Way to Exercise https://www.amazon.com/dp/B0854NNBK5/ref=cm_sw_r_cp_api_glt_i_W4GH93D7E70RFYRB3T5W?_encoding=UTF8&psc=1 Any positive responses are greatly appreciated!


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lexicon-sentry

Thank you!


bl-nded

Is there anything wrong with cracking an egg yolk into a shake and blending?


Objective_Regret4763

Too high risk to reward. An egg is only like what, 6-8 grams of protein, takes maybe 15 min to boil it or 6-7 min to scramble it. Whereas if you get salmonella from it that puts you out of the gym for a while. No point.


whatThisOldThrowAway

How safe chicken eggs are to eat raw varies a little bit from country to country- where do you live? or, more simply, think for a moment about where the eggs are stored in your local grocery store? If it's the fridge (like in the USA) it really couldn't hurt to cook your eggs before eating them. If it's just on a shelf, unrefrigerated (like the EU) then you'll probably be fine eating them raw.... but still not a bad idea to just cook 'em anyway. The reason for this is that the food safety regulations in, say, the US depend on refrigeration/cooking to prevent salmonella poisoning. In other places, like the EU, salmonella is prevented by different egg treatment processes, and vacciene programs for the chickens who lay the eggs. Either way you're not likely to get salmonella instantly in either case, but the risks are much higher with eggs sold porus like in the US


bl-nded

Ty for the in depth answer, really insightful


J-Booggee

Should you always continue to get stronger until a deload or should you reset your lifts and build up past a plateau? For example, would you keep trying to lift heavier every week until you get stuck, or work up to a max for your lifts and then start over again at 80% and work past your old maxes?


mittencamper

What's your program say?


J-Booggee

My program is a 12 week peaking program. I just max out and plug the number back in so I can start over again. Week 1-2 so far feels very heavy.


Myintc

Maxing out every 12 weeks isn't really recommended. You shouldn't really run peak programs year long on a cycle. Peak cycles are designed to prep you for a max out attempt (and usually very fatiguing), not build strength. Usually you would be stronger after a deload on a regular program, as you're constantly building and the deload is just to provide you a recovery window to tackle the next block of training. On my current program for example, after a deload I come back to higher intensities than my previous block. I use the same training maxes as pre-deload, which increase over my blocks. I'd suggest you look into some books (I suggest Renaissance Periodization's Scientific Principles of Strength Training), articles (this is good: https://www.strongerbyscience.com/how-to-create-a-yearly-training-plan/) or videos about periodization and macrocycle design for training.


Godkun007

I've been using 10 lbs weights to train for the passed few months, but I feel like I have moved past them. Should I upgrade to 15 lbs or 20 lbs? I need to buy them which is why I ask.


Cherimoose

It depends on the exercise, since some muscle groups are stronger than others. Some may need 12, some 20. Why not get a pair of adjustable dumbbells? It comes out cheaper than to keep buying heavier pairs. Something like this: https://www.amazon.com/CAP-Barbell-RSWB-CS040T-Adjustable-Dumbbell/dp/B0083QZA6W


casualreader19

are my tendons or tricep injured? i can't feel my tricep when i stretch one of my arms. I can feel the stretch on the other arm my arm itself does not hurt and i don't feel any pain and have issues with rotation or movement i just can't feel the tricep when i stretch and when i try to do curls i can keep going without feeling tired did i lose sensation?


[deleted]

When in doubt check it out.


casualreader19

yup that's the plan once i get some insurance


undefinedkir

you mean you can do triceps curls forever without feeling tired?


ThoughtShes18

what the hell is a tricep curl?


undefinedkir

I was imagining he was referring to something like skullcrushers and just went with it


casualreader19

yeah it's strange cause i test it out with the other arm to see how much i could be able to do without feeling the burn/tiredness then when i check the arm that can't feel anything i keep going so I'm scared i might reach the limit and break tricep


LameGains

That is not an indication that something is wrong.


JohnnyEnglishPegasus

https://www.youtube.com/watch?v=ZuNYjG6YTBQ Does Marijuana and hobbyist bodybuilding really not go well together? I mean,I imagine that as long as you consume the stuff AFTER your workout,I can't imagine it hurting you. I mean,the munchies might even help you achieve that caloric surplus you're looking for,alongside some wonderful sleep later.


Crafter1515

I've recently listened to a Q&A from Layne Norton (no link, it was live) and he said that it very likely has no effect as long as you don't smoke right before training.


DrApprochMeNot

I’ve smoked before, I’ve smoked after. The biggest things I’ve noticed is that sometimes I lose my jam halfway through, others I’m able to really focus on what I’m doing. For a hobbyist, I’d say just do what works.


Dire-Dog

Everything in moderation. I like to use weed from time to time and it hasn't hurt my progress. I know some very strong people who smoke weed at the gym too.


AerusFlameweaver

You have no way to say it hasn’t hurt your progress because you don’t know what your progress would’ve been otherwise. It’s very unlikely that marijuana use is a positive, somewhat unlikely that it’s even neutral, and most likely it inhibits you in some way, especially if you are smoking or vaping it. If you’re working out as a hobby, however, do what you want.


Dire-Dog

I didn't start using weed again until a couple months ago. I didn't notice any negative change in my performance.


JohnnyEnglishPegasus

Good to know. Honestly,never really been big into beer/alcohol(I've heard that's actually much more harmful to progress but even that can be moderated I'm sure..),Weed is the stuff that hits the spot for me. :)


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B_Health_Performance

Quitting smoking is the best thing you can do for your health. After that you should talk with your doctor and start exercises more.


bethskw

More of a question for r/askdocs


avensword

I'm seeing a lot of conflicting comments on whether I should start building muscle first or losing weight. If I'm a newbie to fitness, what should I start on? And should I be doing resistance training or conditioning work with any of them? My BMI is 21.8 but I'm skinny-fat and trying to get toned/build muscle in specific areas. I'm a little nervous about building muscle because I don't want to look chunky without clear definition, if that makes sense.


gazhole

You can't sculpt without clay. Even if you build some muscle and look a little fatter than you'd like, you can always get rid of it later. More than likely you'll look better because you'll take on a more muscular shape.


LameGains

You should bulk at that BMI. You are not skinny-fat, you are just small and weak.


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MuffinMan12347

They didn’t mean it in a mean way just so you know.


whatThisOldThrowAway

If being afriad of gaining fat is causing you to put off starting, then you can always split the difference with a recomp. Eat close to maintenance (usually a very small surplus will work in your case - aim to gain less than a pound a week) and lift hard. focus on eating more protien within the allotted calories you have. focus on form, building good habits, and learn to love the gym by focusing on the parts you enjoy and get a lot out of initially. This won't give you results overnight - but it is a good way to avoid 'analysis paralysis', to start small, and to try to build lifelong habits. remember, no matter what choice you make now - if you give up in 3 months it won't matter either way. Sustainable consistency is what is most important. Whether you bulk or cut first is a drop in the bucket compared to how you set yourself up for a lifetime of enjoying fitness and prioritizing you health.


bethskw

If you are skinny-fat you are skinny. There's a more detailed discussion in the wiki but 90% of skinny-fat people are happy when they bulk first, cut later. If this makes you mad and you say "heck no, noy me!" you might be part of the 10%. Better to be happy and working on a goal you want than sad and working on a goal Reddit thinks you should want.


avensword

Thank you! Definitely okay with bulking first, I just wanted a more updated opinion from people from this sub. If I bulk first, how long should I do it for? And will it affect my visual appearance much?


bethskw

I think you might find the best answers to your questions at r/gainit and in the wiki there.


Memento_Viveri

If your plan is to improve your physique, you should start resistance training as soon as possible. Conditioning work is good to do also, but not instead. Gaining muscle is best done while gaining weight. Losing fat is best done while losing weight. So typically if you want to do both, you have to switch between weight loss phases and weight gain phases. Which you do first is a personal choice and also not as consequential as people make it out to be. Some people don't like being chubby. Some people don't like being small/skinny. Either way, you have to do both at some point. This isn't a permanent decision. Also weight gain/loss periods can be pretty short. Bulks can be as short as 10 weeks, cuts can be as short of 8 weeks. >get toned/build muscle in specific areas My advice is really to just work as gaining as much muscle as you can everywhere. Follow a balanced program and do that for at least a year. At the end of the year reevaluate and decide if you want to add more volume for specific muscles.


avensword

Thank you! Would you recommend any specific programs?


Memento_Viveri

Here is a good list. https://thefitness.wiki/routines/strength-training-muscle-building/ There is a lot of other good information on that wiki too, so I recommend reading through it.


JazzyJake69

Just workout and try to eat less shit food and replace it with fruit and rice cakes or other low calorie dense food


Whitechapel726

“Eat less shit food” is great advice but I’d be careful recommending fruit to someone who says they’re a fitness newbie. Fruit is good in any diet but it’s usually all simple carbs.


steinyo

I don't think you'd have to be very advanced in fitness to benefit from eating fruit.


Whitechapel726

I’m not saying fruit is only for advanced people, that wouldn’t make sense. I’m saying that it’s a common mistake for someone new to fitness to think “good food”==“eat as much I want of it cause it’s healthy” and then they eat 500 calories of fruit (sugar) a day and wonder why they don’t lose weight.


undefinedkir

bro you do realize that 500 calories worth of fruit is like 1kg of apples or 600g of bananas or 750g of grapes that's like a shit ton of fruits you know that right? like if I have 1 fucking kilo of apples for my breakfast you can bet I'm satisfied for a long time fruits are awesome for cutting, I still have to see a fat dude walking around saying that he's addicted to bananas that's why he's 200kgs


Whitechapel726

Yes…? That’s like 5 bananas. You could eat a piece of fruit with every meal and hit that with almost no effort. Why are you talking about being addicted to fruit?


undefinedkir

I can eat an entire large pizza with almost no effort but 200g of greek yogurt with black coffee and 1 banana would make an awesome cutting breakfast with only 350 calories, if I'm cutting with 1800 calories that would still leave me with 1450 calories for the rest of the day then I can have 1 lunch of 1000 calories and for the dinner 450 calories of apples that would leave me satisfied how's fruit not a good cutting choice? stop making people afraid of fruit bro


Whitechapel726

You missed my point. Fruit is great. I’m saying to be careful telling someone who is new to fitness to just eat fruit without context. New people often think there’s something special about certain foods. I worked with a woman a while ago who didn’t know much about diet/fitness who asked me what I ate and when I mentioned eggs, she started bringing like 2 dozen hard boiled eggs to work every day.


undefinedkir

unless you're telling someone to eat only cabbage all day any food that you think it's good they can overeat it and get fat I love greek yogurt, but some dumb mf can eat 1kg (or 200g every dish) of it for breakfast and get fat with it, there's no reason to pinpoint greek yogurt as the cause of it there's no reason to tell someone to be careful of fruits, you can otherwise just say "if you want to lose weight you gotta be on a caloric deficit". if you keep saying be careful of fruits what's the value in your advice? you're not helping him with a diet to lose weight, you might detract him from his goals because now he's scared to eat one type of food because some guy said he can easily eat 500 calories of it out of nowhere. as long as the guy knows the principles of a caloric deficit fruits are an awesome food to use in a cutting.


-xBadlion

If you lose body fat without having much muscle, you will look skinny with no definition. Growing muscle with a small surplus (300 calories) can do wonders, and when you lose body fat later you will look far better


pleepleus91

Well if you are a beginner and you lose weight, you'll just end up looking skinny with no definition. Probably a good idea to focus on building muscle for a while before you decide to cut


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Memento_Viveri

It says the video is private.


Tryna_BFit

Oops. Fixed.


Memento_Viveri

Are you bracing before/while you lift? It is hard to tell but it doesn't really look like it.


Tryna_BFit

By bracing, do you mean the Valsalva maneuver? Yes, though I take deeper breaths at 280 lbs and higher. Do you have an tips on improving my bracing?


Alakazam

You should be bracing the same whether it's just the bar, or it's your one rep max attempt.


tarrareshunger

Brace like it's heavy every time.


PokemonStay

Anyone got any ideas for a snack that could fill the rest of the Calories/Carb/Fat content?: https://imgur.com/a/CzIIXok


whatThisOldThrowAway

Many people think this is gross - but tinned kippers are always my #1 go to snack when I want extra, convenient good-fats. So tinned kippers on some bread. would fill that gap in your macros perfectly. And it's delicious. I always keep them in the kitchen. It's the perfect kind of snack because when you're hungry it's hearty, savory and appealing...and when you're not hungry but just snacky... it's tinned fish so its rarely tempting to overeat with.


ghostmcspiritwolf

a banana or some apple slices with peanut butter would fit reasonably well.


Memento_Viveri

You hit the protein goal and have had enough fat and carbs that you don't have to worry about hitting specific amounts of either of those. So it really doesn't matter. Just eat whatever you want that has about 270 calories.


DelightfulDestiny

Going to the gym for the first time in around a month tomorrow. Should I not do any working set and just warm up to it?


Whitechapel726

You mean just generally take it slow until you acclimate to it? Yeah, nothing wrong with that at all.


ghostmcspiritwolf

I'd just do your normal workout, but drop the weight by about 20% from what you'd normally do, and keep it 20% lower for the first week or so.


Joonie1206

Is 50 squats (with no equipment) really an effective workout for your glutes if you do it daily?


Shitty_Pickle

Squats can be effective for glutes but it depends more on your stance is. If possible, try adding more weight so you can progress. You can wear a backpack with books for weight. There's also other exercises that are better at targeting your glutes; like split squats, glute bridges, and romanian deadlifts. I'd recommend combining split squats, glute bridges, or romanian deadlifts with squats to work your glutes


ghostmcspiritwolf

effective to grow bigger glutes? as an absolute beginner, probably at first. After that point, probably not. There's no resistance and no mechanism for progressive overload.


Joonie1206

Oh so I should more weights as time goes by? If I were to be consistent, after how long do I start adding weights? (Absolute, absolute beginner here)


Aurelius314

You should pick an amount of work to do, and when you manage to hit that goal, you add more weights. That goal could be 3 sets of 10 or 5 sets of 5, for example.


catterpie90

Started about december I started weightless until I get the form correct. Then from there a 7 liter water gallon with handle. I hug it then squat. Then 2x 7 liter water gallon. One on each hand now I have a dumbell on each hand. ​ The muscle pain that I feel after the workout is on the front of the thigh. Not sure if it also target the glutes since I also started out pretty early too. Although I notice my thighs have this bulge now haha. I do 4 set of deep squat and 4 set of sumo squats. 15 reps each.


ghostmcspiritwolf

ideally you would start on a beginner weight training program immediately. Most people don't need to start completely unweighted, they can at least start with an unloaded bar. read through the getting started section of the wiki.


integralof420

What are some good veggies to sautee with my rice? I'm looking for something that reheats well and can last a several day in the fridge before I cook it.


Smugcat101

Mushrooms, Onions, Peppers, broccoli, leafy greens


Whitechapel726

Broccoli, red/green peppers, asparagus, Brussels sprouts. Costco sells big bags of frozen pre-cut veggies if you don’t want to prep it


PinkShortsChick

One of those bags of frozen mixed veggies (typically carrot, corn, peas, green beans) often mixes well with rice and taste/texture doesn’t change much upon reheating.


isaidnolettuce

Zucchini and broccoli are great 👍


integralof420

Ooooooof I was hoping yall wouldn't say zucchini. Idk why but I just hate it with a passion. I wanted to like it but I just can't :( Btw how do you make the broccoli taste good?


isaidnolettuce

Damn you don't like stir fried zucchini with some salt and garlic powder? Shit is so good. For the broccoli just add seasonings you like. Salt and garlic powder are staples of mine, makes everything taste better. A lot of veggies are an acquired taste. The more you eat them the more they grow on you. A year ago I hated all things green. Now I love almost all vegetables.


integralof420

Yeah same I used to hate salads but now I look forward to eating a chicken salad of some variety for lunch every day. I also hated Brussel sprouts and now I love them. Maybe I just need to give it another try it's been a year or two since I last had zucchini maybe I didn't put garlic powder on it before and that's why I didn't like it. If i end up changing my mind on the zucchini should I meal prep the broccoli and zucchini together or do them in separate meals?


isaidnolettuce

That's up to you, depends one what kind of meal you're making. I think they complement each other, but like I said it just depends on your preference. For zucchini, just put a little EVOO in a pan and sauté them boys up with some spices. Very good 👌


neen1299

How to change up routine to get out of a squat plateau? I (22F) hit legs 2-3x a week and usually do squats first on each leg day. I do 5x5 increasing in weight and then coming back down. I typically do 135,155,175,185,155 but sometimes reps/weight varies a little depending on how I’m feeling. I’m not trying to ORM but I’d like to improve strength. I do focus on form although I’ll admit sometimes my heaviest sets just barely hit parallel. How can I improve or change up my routine?


New_Willingness_7723

Look into daily undulating periodization, basically you just vary the rep scheme and weight for each session to provide different stimulus, just make sure you’re tracking the weights you use so you can keep up progressive overload


bethskw

MOAR VOLUME which will be nicely taken care of by a good program such as the ones suggested by my friends here.


ghostmcspiritwolf

you could run an actual program. 5/3/1 templates are popular and fairly simple.


humble40

There's 2x and 3x time per week squat programming in SBS 28 Free Programs. https://www.strongerbyscience.com/newsletter/


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Whitechapel726

You should be working your abs throughout most of your compound movements anyway, but you should hit them 1-2x a week if they need to actually grow. Stick with the basics: rope crunches, planks, dragonflies, etc


-xBadlion

A lot of workouts work your core to an extent. Some people do not need to add ab workouts to lean down and have visible abs. However, if you want them to pop out more and even show at higher body fat percentages, ab specific workouts could be a good idea


pleepleus91

Yes, if you want abs that look good and protrude well you need to hit them directly. I enjoy training abs and hit them no less than 3 times a week


CowReplevin

There's genetics involved, but generally yeah if you want them to look nice you gotta work them big just like any other muscle. They recover fast though, so you can just add some ab work to the end of most/every gym day.


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CowReplevin

I really like decline crunches, sometimes holding a weight. Dragon flags if you REALLY want to work them but might be too tiring at the end of a workout. You can also consider an ab wheel, although I haven't done much of that myself.


[deleted]

Every time I try to push my workout to failure, be it strenght training or cardio, for the next day or two I will have no energy to move, think, sometimes even a fever. No massive pain, just tired and sometimes get a fever Is there a way to prevent that, besides not pushing to failure? Can it be connected with low blood pressure? I thought about getting on creatine, in hopes that might help


tarrareshunger

How's your hydration? Do you drink enough water?


[deleted]

Yup, i have a bottle of water with me always by my side, and if I don't I'm probably drinking a coffe or some tea. I also drink electrolytes in the morning


Whitechapel726

There’s a lot to this. Creatine may help. Carnitine too, but both you’d need to take for a while and consistently regardless. How is your sleep? If you’re going to failure and pushing hard and then sleeping 5 hours a night, that might be your issue. What’s your diet like? Are you eating enough calories to rebuild the tissue damaged by pushing that hard? Are you trying to go to failure every set every day? If you’re natural you shouldn’t and don’t let anyone tell you otherwise.


[deleted]

Well, my sleep is pretty bad, especially at the moment. I usually get about 5-7 hours of sleep, as it's difficult for me to fall asleep and the quality is not the best. Working on it, but with unmedicated adhd, it's been a tough journey haha But, the tiredness doesn't feel like "I need to sleep" tired, tho. More like my body didn't regenerate enough Diet should be alright. Little protein heavy, as I'm mostly living off of low fat Polish farmers cheese (Love this stuff), but I try to get enough carbs through the day to balance it. Counting (very) roughly, probably around 1800 kcal with 60kg/160cm to feed And, well, I am guilty of maxing every set every "working out" day, but I don't workout every day. I do 2 rest days a week, with just a long walk on that day, and I target just strenght on 3 days a week, the other 2 are yoga and stretching. Yoga on monday, lower body tuesday, upper body wednesday, rest, whole body friday, yoga saturday and on sunday rest again


Whitechapel726

More sleep would probably help. Everyone needs a different amount so there’s no set requirement, but if you’re feeling tired I’d look at this first. If you’re not tracking food it’s incredibly difficult to adjust honestly. I’d track everything you eat (literally everything, include sauces and snacks) even if just for a few weeks so you get an idea. Most peoples’ “intuitive eating” is pretty inaccurate tbh. Definitely stop maxing out every time you lift lol. There’s nothing wrong with pushing yourself but your job in the gym is to break muscles down, and there’s a diminishing return the longer you do it. You shouldn’t leave every time shaking about to pass out or crying. It also kinda depends on your definition of “maxing out” but as long as you lift more than you did last week (by 1 rep or 1kg, doesn’t matter) you’ll make progress


catterpie90

I am also a beginner so no advice here. But are you on a diet? Like do you cut carbs or calories? I have the same scenario as you. But this only happened this month. Months prior, I haven't have this problem. In fact, I do cardio before on my rest days.


Beanheaderry

I push to failure quite often and the only time I feel that way is if I don’t rest properly, or don’t have quality sleep. Look at your sleep, if that’s not it I’d talk to someone who knows more than Reddit


sirbatula

Maybe it’s time to get checked out by someone with credentials?


Thorfax117

I agree, sounds like something deeper like maybe anaemia or something? I'd ask a professional


[deleted]

I mean, probably, but I did, and nothing came out of it. Blood's fine, thyroid's fine, heart's fine as long as my blood pressure stays low and doesn't plummet randomly (which it doesn't do), hormone levels could be more balanced but nothing severe, so I just heard it's "the struggles of growing up" (I'm a 17yo girl) so.... ye. I'm looking for anything that could actually help me, and thought that maybe someone with a similiar experience had found a sollution


sirbatula

Honestly, take this with a grain of salt, but maybe you’re not eating well enough. The only times I’ve ever experienced true discomfort is from hormonal changes combined with very poor nutrition. Are you tracking your calories? Also why do you have to push to failure every workout?


[deleted]

I don't think I'm not eating enough, because I'm maintaining weight most of the time, but I can't be quite sure because I don't track calories And I don't HAVE to push to failure I guess, but it just comes out that way cuz I'm working out in my room and really want to achieve my goal physique so when I start a workout I can't stop myself before I'm literally unable to leave the mat. Lately I've been trying to limit myself to doing a set ammount and not pushing it, but yesterday I tried some head and handstand variations at the end of my workout and woke up unable to even get my coffee, hence the question haha


bethskw

Pushing to failure can make you feel tired, that's just how it is. You might want to get on a real program that has submax work for main lifts and lets you bro out on the accessories (like 5/3/1). But also, are you eating enough carbs?Enough calories but low carb can sometimes contribute to feelings of fatigue.


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pleepleus91

They're not. Muscle takes a long time to build, just stick with it and stay consistent


tonetone__

Skinny


Memento_Viveri

You have the physique of a young person with limited to no training to develop their physique. Nothing wrong with that, it just is what it is.


reddituser080207

Ur right Abt that lol. I'm still in high school and I only started working out about a month or 2 ago


Memento_Viveri

Well good luck. This stuff takes time, but it can be an enjoyable process. Consistency is key. Check out the wiki for good information and training programs if you haven't already.


duvetdave

Can someone give me a 6 day PPL schedule that includes a Saturday rest day with Legs on Sunday? For some reason my brain can’t create it on my own.


ghostmcspiritwolf

1. take any PPL that already exists 2. instead of working legs on saturday, rest 3. take the leg day that would have been on saturday and do it on sunday that's all it takes. as long as you're doing it 6 days a week, you can insert the rest day at any point without it making a huge difference.


duvetdave

Okay thank you, idk why I was having a hard time figuring that out lol.


CrippledAzetec

it be like that sometimes


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bethskw

Kettlebell swings aren't the same as deadlifts but they're a nice hinge movement if you load them heavy enough. Swing This Kettlebell Club on YouTube has a bunch of good leg/quad exercises on their YouTube. Most could probably be done with dumbbells if you don't have kettlebells. Also check out the pistol progressions on r/bodyweightfitness.


TheBuddha777

Dumbbell deadlifts would be better than no deadlifts at all


keenbean2021

There is no hamstring exercise.


Thorfax117

How come you can't add deadlifts or squats? Just curious. Other than that I would say that you should do at least two different exercises for each muscle group from different angles. For example you only have Bench press for chest which is a great exercise but will only hit your chest one way, if you throw in Incline Bench press or db chest flys you will hit the chest in a different way to Bench and it'll help your chest to grow! :)


KalistaIsBae11

I run PPL twice a week for almost 6 months now, however I plateaued on my bench at about 4 months in and I can't complete my 4 sets, 8 reps of 70kg. I always rep like 6 or 7 on the last two sets for almost 2 months now. Is this a normal thing? Or is there something wrong with me and I should normally just keep progressing past that point. I eat at a calorie surplus, get around 1g of protein per lb of body weight and sleep 8-9 hours a day. I also do incline dumbbell press and/or chest fly machine for 3x8-12. I'm also thinking of switching to 4x5, 1x5+ on bench.


Thorfax117

I got the exact same thing, was stuck on 75 for like 5 months. I started to mix up my training, so every other week I wouldn't do my normal 8 - 12 reps for Bench, I focused on powerlifting, 3 reps max with however heavy I could go. My strength skyrocketed and I was able to go back to the normal routine and lift more :)


KalistaIsBae11

That gave me a lot of hope.


DrApprochMeNot

Try rest pause sets. Crank out to failure, wait fifteen seconds, go to failure again. You can also do drop sets at the end of each chest/push exercise to train that “I’m fucking gassed but I have to keep going” response.


KalistaIsBae11

I can try that. thanks.


B_Health_Performance

It’s normal to stall at some point. Might want to drop the weight down at 60kg then add 2.5 kg a week to see if you can break the plateau.


KalistaIsBae11

I'll give that a go if 5x5 fails too, thanks.


IWantToBePretty57

Does anyone have any recommendations for fitness watches? I’m a female on keto and I do light jogging. My main focuses are being able to call/text while on a jog and it keeping good track of calories burned/activity. Im incredibly indecisive and don’t know what I want 😭


pysouth

Apple Watch is great. I used mine for ultra prep plus my race last year and generally use it on all my runs, mostly for tracking HR and uploading to Strava. If you really need some serious GPS capabilities maybe go for a Garmin or something but it sounds like an Apple Watch would be great for you if you’re already in the ecosystem. Texting/calling with my Apple Watch is nice too, as I don’t usually bring my phone except on long runs. FitBits are probably fine too, idk what sort of integrations they have with anything though.


bacon_sammer

If you're an iPhone user, go with the Apple Watch as it integrates most systems nicely. For calling / texting, you've got two options. If you bring your phone with you, the GPS model is fine. If you'd rather leave the phone at home on your runs, check ahead of time that your cellphone provider will allow you to 'clone' your SIM into the watch. Some smaller providers don't allow for it - others charge $10/mth or around that. If you have the option to buy it through your cell company, that's a surefire way to know that they'll give you the support you need.


ghostmcspiritwolf

probably just get a regular smartwatch from apple or samsung or whatever. They'll have the best functionality for calls, and there isn't a single watch on the market that can give you accurate calorie burn estimates, so it's not a feature I would prioritize.


Timsta180

Does cardiovascular stamina start increasing instantly? As in, I’m out of shape, but after the first 1-3 times going for a jog, will my stamina get me further? Even if it’s just a small increase?


catterpie90

total newb here too. I did biking not running. From the very beginning I bike around 4 to 6km (tops) now (after 3 months) I bike 25km. doing the same routine does increase your stamina. But I must say that developing the thigh muscles (squats) really did increase my power though.


bethskw

You'll notice results quickly, in the first few weeks at least.


bacon_sammer

I can't claim a ton of experience, but I found that my muscle stamina and cardio stamina developed separately. As mentioned in another comment, your recovery is key. A morning jog, evening jog, and a next-morning jog will all give you similar results (the second and third perhaps even worse) because your body hasn't recovered and built itself up. If you spread it out throughout the week and keep at it consistently, week over week, you'll notice a positive trend a few weeks in and it'll go from there.


eric_twinge

Assuming you're recovering adequately, yes.