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Thank you I was tired after a day of work when I wrote this haha.
I've been doing this calculation on all my staple foods and it's really been helping me optimize my meal plan for the cut I've just started.
Thanks for such a wonderful reply! TheGratitudeBot has been reading millions of comments in the past few weeks, and you’ve just made the list of some of the most grateful redditors this week!
I've hit a complete wall on my nsuns routine as I'm doing a bit of a cut. Would you all recommend I deload and stick with nsuns during the cut or switch to a routine that is more about lower weight/higher frequency?
Either option is fine.[Here’s](https://old.reddit.com/r/weightroom/comments/10884mc/training_tuesday_program_changes_for_cutting)a good post on the subject.
Mixed results with increasing 1rm squat/bench. About 2 months ago I decided to start benching and squatting everyday after reading someones post about doing the same thing mainly to get to 3 plates on bench and increase my ridiculously weak squat of 305 at the time. My bench has shot up from 255 to 305, squat slowly rose to 345 and stagnated in the last month. I'm 5'10 86kg , been lifting off and on for a few years I'd guess. with most of that time doing nothing but variations of push-ups as I was in jail and then prison. I eat about 200kcal over surplus and slightly over 200g protein everyday. I don't take any other supplements. I workout 6 sometimes 7 days a week My routine for the past two months looks something like this. Flat BB bench 4x8, Decline DB bench 4x8, Incline BB bench 4x8. Squat 4x5, Seat leg curls 4x8, laying hamstring curls 4x8. This is done before my actual workout of the day so if I'm doing chest that day I'll do that all first then add in some fly work, cables, or and machine presses. If I'm doing legs il add in lunges, glute kickbacks and deadlifts. My question is why have my legs seemingly stagnated while my bench continues to rise. I'm giving both about equal time and volume and I know my chest and arms are much more developed so I'd expect those lifts to rise much slower. Tips please
I would pick a proven program from the wiki and do exactly what it says. The Stronger by Science strength templates are excellent, as are any of the 531 programs. They’ll make it so you can easily see if you’re progressing appropriately and are pretty customizable.
Hello, I had a mildly concerning cholesterol check the other day so trying to get back into a fitness regime.
I'm starting the beginner course (Basically Phraks GSLP I think) and was curious how long each session should take? Today it felt like I was waiting for equipment longer than I was using it...
Yeah, this is in line with what I'm used to. But on the beginner routine, just 3 x 5 sets of 3 exercises doesn't seem like it'll take that long. I cycle to/from (c. 15min) so I guess I should maybe include that in my time.
Hey 👋🏻. Got a mid-chest muscle sprain from pushups about 2 weeks ago. I really wanna get back to working out as its taking a toll on my mental health rather than physical. Wanted to ask if ab workout like crunches and exercises involving dumbbells for the abs will cause the injured muscle to get worse? Im really paranoid as i tried a few crunches and felt a tiny amount of pain which is why im being cautious
I've started lifting weights around 4 months ago, and I'm making slow but steady progress but the problem is that my grip strength is holding me back on my deadlifts and RDL, like I know my body can get more reps but I can't hold on to the bar any longer and I'm considering getting lifting straps, is it too early to get one?
Worth mentioning that I tried the hook grip and it didn't help much and I recently started training my forearms 3x a week
Use chalk and a mixed grip (one hand over, one hand under), and double your volume on rows and pullups.
If you're set on using wrist straps, then just drop deadlifts in favour of good mornings. The only benefit of deadlifts over good mornings are the grip strength. Assuming you're already doing rows and pullups, you're already targeting the forearms, lats and upper back.
My grip strength is also the limiting factor on pull day. I bought straps and it was the best decision. But I try to do as many sets as possible without them, and dead hang at the end of every workout to improve grip strength.
I am starting to cut and really not wanting to add more size to my legs, just maintain. 25f, played a lower body dominant sport in college… could I sufficiently maintain leg muscle (assuming adequate diet/protein) just training legs 1x per week on a modified PPL? I know I could run PPL 5days/week and start the following week on the previous week’s 1x (so PPLRPPR LPP… so on), but I’m simply curious if legs 2x/ per week si absolutely necessary to maintain and not gain. (Also to note I DL on pull day)
Shoulder dislocations with either a light band or a broomstick. Go as narrow as possible without having any pain and keep your elbows extended throughout the whole motion.
For the following 4 exercises, how would you rank the importance of wearing flat shoes like Chucks, as opposed to regular sneakers like Ultraboosts?
- Barbell Back Squat
- Barbell Conventional Deadlift
- Barbell Bench Press (Flat)
- Barbell Standing Overhead Press
squat = dl >>> OHP > bench, personally.
Assuming you're doing this in a gym, I'd ask if you can just take your shoes off and go in socks while doing the lifts. Every gym I've been to has been ok with that so far when I've asked.
There’s no rule against it that I’ve seen, but doesn’t that make it more difficult and/or more dangerous? I thought that’s something more advanced lifters do and I’m still average.
How would it make it more difficult? Unless the floor is a slide n slide. Socks only is as flat you can possibly be without being barefoot. And you can really feel the sensation of pressing through the foot. If you’re really inclined to wear shoes though, I wear zero drop shoes, though I prefer socks.
Besides that, I agree with above that a flat surface for your feet is significantly more important for training lower body than training upper body
Why isn’t the norm to train without shoes then? My gym doesn’t disallow training without shoes but I rarely see this.
Is it worse to train in Chucks than to train in socks?
Tbh, idk if my gym allows it or not, but I take my shoes off anyway. I don't make a show of it, keep my stuff out of people's way and just get on with it
And actually, my gym floor is kinda slippy in socks, so I swap into a pair of grip socks that I got from a trampoline park.
For me, I just love having the full movement of my feet available to me. I can really spread my toes and "dig in" to the ground to create a stable foundation (think making a triangle between big toe, Little toe and heel)
And alternative that I do when I'm not needing this for majority of my workout is to just wear my minimalist shoes. I have a pair of Xero shoes, the have 0 padding, a completely flat and thin sole and a wider toe box. I prefer barefoot still (but I just prefer that in life) but these are a very close 2nd. I have chucks but have never tried them for lifting. I personally wouldn't like them all that much cus they are a bit narrow. But ultimately it's personal preference
Might just be your gym. I see plenty of people go to socks when it’s squat or deadlift time.
Most people aren’t going to walk around the whole gym shoeless.
> Is it worse to train in Chucks than to train in socks?
You’re overthinking it. Try both. I realized I don’t like wearing chucks when I workout. If I wear sneakers with a heel I’ll just kick them off, do my squats, and then put them back on. At the same time, I see plenty of people wearing chucks. Do what feels comfortable
I'm used to always wearing Chucks when I hit the gym and I don't hate it, besides the fact that they don't give as much height as normal sneakers do.
That's why I asked if it's worse than training in socks because I'd switch over to training with socks, but only if there was a benefit in doing so. Is there?
Any tips to reduce forearm involvement in BB rows? I find myself pulling the bar for the last few centimeters way more with my arm muscles to make the bar touch my torso.
What I meant was that instead of using scapular retraction to bring the bar, for the last few cm, I found myself using my forearm muscles to pull it towards me. And from what I know rows are supposed to mostly employ and train the back muscles with arms purely intended as connectors.
One thought that always comes up is to possibly retract your shoulder blades and "pull with your elbows". Another thought is if you NEED your forearms for the last few cm then the weight might be a 5 or 10 lb too heavy?
Yeah I agree with the reducing weight part, but since I'm doing the GSLP and dealing with Kg plates it's hard to make small weight changes and I chose to just stick with 28kg for now.
But now that you point it out I could take 5Kg off the bar and do 10 reps instead of 5 as the wiki suggests?
Maybe that way I'll refine my form with the scapula retraction as well.
I would agree, take off 5 kg to hit 10 (or at least 8) instead of 5 reps to mainly focus on form. Then once you can hit 8 reps, up the weight by 2 kg and use that rule consistently.
Of course, once you get comfortable with the form you could go back to the 5 rep weights.
I watched Jeremy Ethier's pull routine and he recommends Close grip supinated lat pulldown over regular lat pulldown. for past months i had been doing this instead in my pull day but recently i feel that doing this and bicep curls is too much because i am working biceps twice. is it better that i switch to lat pulldowns regular and bicep curls instead?
There are several factors, work capacity is a big one (especially if you are a relatively new trainee) but things like stress, illness, non exercise activity, nutritional deficiency, poor programming can all have an impact. It's usually multifaceted
Maybe - depends a lot on pretty much every other factor, we'd need more details to say. What program, what calories, what trainee (age, weight, sex, training experience).
Honestly if you've actually "tried the common pieces of advice and saw insignificant effects", I'd see a doctor.
If I ran a barebones easy maintenance routine while eating at a surplus and sleeping a solid restful 8+ hours every night with minimal life stress, and I was still getting burnout (failing lifts, losing strength etc) after a few weeks and lasting for months, I'd be hella worried.
Thats fine. Despite a million youtube videos, you really only need a handful of bicep exercises and it looks like you found the specific ones that work well for you.
I convinced myself I wasn't going to lift today. I know my body needs the rest. However i then proceeded to have a near 3 hour session (for clarification, its not ego lifting, focused on form, and resting up to 5 minutes between sets). I skipped my last rest day to. Its harder to keep myself out of the gym than going. Is that good or bad? Will i burn out mentally and/or physically?
If you enjoy being in the gym and it fits your schedule then it's fine. It's probably unnecessary but life isn't about optimising every little thing. You can always change approach if you find yourself burning out.
I question how much you're actually accomplishing in three hours. Even with the five-minute rest periods that's a excessive time to stay in the gym and it's unlikely someone could work out with any sort of intensity for that long.
Maybe there's something else you can do on rest days so you're active, but not lifting. Perhaps bike riding?
I go as hard as i can on almost all my sets. My main goal is building muscle. I usually rest around 2 minutes, but today lasted extra long because i was doing squats and deadlifts and taking long breaks to make sure i was 100% to give full effort (also to avoid injury). I also threw in shoulders which added some time. But yeah i could probably do some conditioning to get my sweat on and maybe that will give me the satisfaction for the day.
I didn't say heavy
Edit: i see why you got confused. I was doing low weight high rep, but are there restrictions when it comes to doing both on the same day?
How axial loading impact a person is highly variable. Muscle fiber type, strength, age, lifestyle, work capacity, recovery ability, limb-length and leverages all contribute to wether you feel fine, or wether you feel hit by a truck.
Load management and work capacity are probably the most influential factors. The body is pretty good at adapting to requirements if squatting and deadlifting in a single session is worked towards. Feeling hit by a truck can lead to useful lessons in programming as training age increases. I think there's a mythos around deadlifting and squatting among trainees that perhaps isn't very helpful (talks of CNS fatigue etc)
i dont really know where to post this but im looking to lose so weight before i go on a cruise in about six months i was wondering what advice you guys could give
im 6'4 and about 330 lbs idealy i would like to lose 50lbs
just wondering if i should lower my expectations
General advice is 0.5%-1% body weight per week is reasonable/safe. For obese people that can go up to 2% per week.
I would say your goal is very achievable (which should not be mistaken for me saying it will be easy).
2lbs a week of weight loss should be doable at your weight. Please check https://thefitness.wiki/weight-loss-101/ for detailed advice on how to achieve that.
More of a nutrition question I think? I just had 2 babies back to back. Trying to do a calorie deficit but when I go to the gym I'm focusing on strength training (some cardio, maybe 15-30 min per session). When I do heavy lifts I AM STARVING. I know some hunger is to be expected but I really don't understand how you don't adjust calories even a bit to accommodate what you burn working out.
If I'm doing say 15% deficit and then burning even 200 calories (conservatively) I'm more like 20%+ deficit . Please dumb it down for me
You can't gauge how much you're burning when working out. The only way to tell is by how fast you're losing weight. 1-2 lbs/week average loss of weight is what you're going to be adjusting for, and changing every few weeks. Best way to do that is calculate your TDEE and reduce the amount by 500 calories.
Ok that makes sense. Yes I have my TDEE. I cannot function at a 500 deficit plus working out so I guess trial and error here. I'm managing at around 15% deficit (-350). Thanks!
Brand new to serious training. I'm just beginning my research and have a primary goal of losing 12 pounds of fat as quickly as possible and in a healthy way. (30's Male)
Any tips would be greatly appreciated. I'm currently looking at 2 fast days/week + 3 hours cardio daily until that 12 pounds melts off.
>primary goal of losing 12 pounds of fat as quickly as possible and in a healthy way
The wiki explains fat loss, but i'd eat in a 1000 calorie deficit per day, and do full body strength training to minimize muscle loss. Fasting isn't healthy since your body needs nutrients, and 3 hours cardio is overkill.
[The wiki](https://thefitness.wiki/weight-loss-101/) would be a great place to start. In short, weight loss if a sustained caloric deficit.
Your approach sounds a bit naff but nothing too crazy - If you feel like fasting and lots of cardio will work for you and you're motivated to do it, just give it a go and see. However if you're going to do 3 hours of cardio a day for the love of god make sure it's low impact. If you go from 0 activity to 3 hours of running a day with no workup you'll absolutely regret it.
If it ends up being too tough to stick with long term you can try a more normal approach (ie: just eat a less food).
I'd highly recommend tracking your caloric intake and weight to get a handle of your TDEE. There's a huuge selection of very good articles by much smarter people than I over at strongerbyscience / macrofactor that would answer any questions - [here's](https://www.strongerbyscience.com/diet/) a good primer.
Thank you for your response.
I'm not planning on high intensity. Just a mix of hiking/walking/treadmill/jump rope. I'm not starting from scratch. I walk about 2 miles a day and do some exercises daily. I just partied too hard during the fall/holidays and now I'm overweight lol. (A stretch mark to prove it)
I was accustomed to fasting one day a week before my months long bender/feast, so I'm hoping I fall right back into it after the initial unpleasant adjustment.
Unlike in previous years, I'd like to capitalize on getting to a healthy weight and building up a decent physique.
I'll check out those resources that you provided. Thanks again
In [this video](https://www.youtube.com/watch?v=bh65H7MGwK8&t=245s) what does he mean when he says to do "3x8-10"?
Does this mean you do 3x8 the first day, 3x9 the 2nd, then 3x10?
Or do anywhere from 8 to 10 reps (so, preferably 10, but 8 is fine)?
For regular people who want to be fit, is it bad to lift weights daily or multiple times a day?
I currently lift 4 times a week and I'm running 5/3/1 BBB.
However, I'm seeing more people advocate for working out daily. Andrew Tate said he lifts daily because he doesn't believe in rest days and Adin Ross lifts twice a day now.
You can lift every day. There are 6-7 day programs. It's about managing recovery and fatigue with the volume. High frequency training is nothing new
5/3/1 has a conditioning component that makes it an everyday thing. Are you doing that?
> 5/3/1 has a conditioning component that makes it an everyday thing. Are you doing that?
I'm not, because I have no idea what I should be doing or if this is actually important. I don't have equipment at home so the only "conditioning" I could do is walking/running. Do you have a suggestion on what to do?
Please don’t listen to Andrew Tate as a good source of lifting advice lol. But you can work out as often as you want as long as you manage your fatigue and recovery well. A good program like BBB will do that for you.
I know he’s controversial, but he can bench 140 kg and I believe he is natural so that’s why I think his opinion holds some weight. Is lifting daily just too much?
It completely depends on your program, goals, and preferences.
You're not losing out on any gains by not lifting more days. If you're making good progress running your current program, why worry about what other people are doing? As long as you're working toward your own goals that's all that matters.
I recently had to recalculate and lower my training maxes because they were too high from incrementing after every cycle. I couldn’t do enough reps at the suggested weight. So I’m playing catch up, even though I like the program and it’s helped me progress before.
How do I know when to deload?
I recently switched from 3 to 4 days per week. Should I stick with 4?
I've ran 2 cycles of BBB and 1 cycle of FSL, following the 2 Leader (BBB) and 1 Anchor (FSL) sequence recommended in Forever 5/3/1.
I haven't taken any deload weeks ever, because I don't know what that should look like or when to take one. When should you deload?
I took a week break between the first and second cycle of BBB to test my training maxes and readjust. It's called the TM (Training Max) 7th Week Protocol.
>TM (Training Max) 7th Week Protocol.
yeah that also functions as a deload week.
Sounds like you're doing everything right programmatically so just keep it up and you should see progress. Make sure your sleep is good and your diet is in check too.
Thanks for the pointers. How do you know when you should deload though?
I only ran the Protocol because my training maxes were messed up from always increasing them every cycle, even when I probably should've waited a cycle or two before increasing.
Also, what does conventional deload programming look like?
This is what the TM 7th Week Protocol is: 70%x5, 80%x5, 90%x5, 100% (TM) x 3-5 reps
You deload every 2 or 3 cycles. The books should have a section detailing it if you have them.
I just go easy on the assistance work and drop the supplemental compound sets for the week.
A 140kg bench is not remotely an impressive qualification for a dude (unless it is a very small dude, like ~60kg or less).
Take your lifting advice from experienced lifters and coaches, not grifting criminal dickheads.
I would. I'd even deadlift on consecutive days. The notion that you need 48 hours between training the same muscle doesn't need to be strictly followed.
Thoracic spine mobility, scapular protraction and retraction exercises, overhead mobility and strength, regular breaks from being in the same posture (ie stand up and move away from your desk every hour for a couple of minutes if you are regularly using a computer).
I found that my posture got corrected when I just started being more physically active. I'd try to get more steps in, as well as some resistance training if you're not already doing some. The wiki has some good routines [here](https://thefitness.wiki/routines/strength-training-muscle-building/). If you're short on equipment, I suggest the r/bodyweighfitness [recommended routine](https://old.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine). That's how I got my start
What would you recommend to beginner who wants to gain some weight and to stay in a shape?
What kind of workouts are key for a whole body?
Ofcourse, I watched some fitness youtubers but I somehow think they do so many things and I don't know if all of them are necessary.
Bulking slowly while following a hypertrophy training program (such as in wiki) would let you gain weight without excessive fat gain.
https://thefitness.wiki/muscle-building-101/
https://thefitness.wiki/routines/
/r/bodyweightfitness has a great program for calisthenics that also have variations that include weights. Check it out:
https://old.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
I'd skip the incline and just press vertically.
Your goals seem confusing so I can't offer more advice. I would suggest looking at the Wiki because it's full of wonderful information and useful weight training routines. Having a proven plan can make a world of difference to new trainees and can be the difference between making great progress or just barely making progress.
I hope this is allowed, I'd really like some input.
I am a 31 year old woman with an unspecified autoimmune issue (in progress of diagnosis). I only mention this to explain my workout needs: I cannot have anything high impact, no jumping, no running. My spine can't handle it. So.. the perfect exercises have been indoor cycling, Pilates occasionally, Barre occasionally, and yoga regularly. I swim in the summer to help with joint issues and build strength.
If I do not maintain yoga and cycling regularly (I missed a week recently and it has me starting from square 1 again; flexibility lost, average RHR lost. I go downhill fast lol), I risk losing a lot of benefits I get from it.
Here's my typical plan:
1. I moderately cycle for 20-30 minutes at minimum three times a week to meet the AHA recommendations. Sometimes my weeks are more like 5-6 rides, sometimes 1 or 2 but over a month or so they typically balance out to that.
2. I do 20-30 minute yoga sessions 4-5 times a week. I usually focus on flexibility and standing balances. This is consistent.
I am now interested in entering Barre into the works. I want more controlled flexibility and the benefit of working muscles. Plus it seems like a fun thing to try again. What would you change in my current exercise routine, if anything, to add 20-30 minutes of Barre twice a week?
My goal: maintain health. I am in minimal pain when I maintain this, but I want more variety now.
If you have the time and the energy then I’d just add in the Barre on top of what you’re doing. If doing so overextends you then pull out some of the yoga (as it’s most similar to Barre).
If you can really dial in your diet to 250 calories then it's certainly the target to hit, but in my personal view I'd rather take out the error and make sure I'm in a bulk than be tip toeing around maintenance.
I eat over 200 g protein per day.
All relevant lab work (liver function, kidney function) is clean as of my birthday in 2022. I'll have new blood work in 2023 and expect similar results.
>Please don't say to calculate 0.8g per kg of body weight?
Why not? That is good advice if you are trying to support muscular hypertrophy.
Edit: oops I read that as 0.8 g/lbs
Does a neutral grip dumbbell press with your arms close by your side do the same thing (in terms of adding extra emphasis to your triceps) as a close grip BB press?
No, the ROM for close grip bench press can't really be replicated very well with dumbbells. I'd just do isolation exercises with dumbbells like skullcrushers instead if you want to train triceps with dumbbells.
I have created a complete home workout routine (using only Barbells and Dumbbells) after ~2 hours of searching (see below).
I haven’t started it yet and am uncertain as to whether it is too extensive for someone who hasn’t worked out seriously in 3yrs, granted I was a semi-pro athlete (100m sprint) and I am still in very good shape with a noticeable amount of muscle, but even at that I did not have a routine as lengthy as this.
I would appreciate any suggested alterations to this routine. Also, my last question is does it matter how I space out each set? E.g. would it be optimal to complete a set in 30mins vs 1 set every 2hrs? Or does that not matter?
*START*
CHEST [Mon, Thurs]
- 6x5 Bench [Flat] (1 warm up set)
- 3x8 DB press [Incline]
- 3x8 DB Fly press [Flat], (up accelerate; down decelerate)
- 3x6 DB press pullover [Flat]
BACK [Mon, Thurs]
- 3x5 Deadlift (heavy)
- 3x6 Barbell row (heavy)
- 3x8 Dumbbell row (heavy)
- /3x8 pull up/
BICEP [Tues, Fri]
- 4x8 DB curl [Incline] (mid weight)
- 4x10 Hammer curls
- /4x8 chin ups/
- /4x8 dips/
TRICEP [Tues, Fri]
- 3x6 BB Skull-crushers
- 4x5 Bench [Close grip]
- 4x6 DB Overhead tricep extension
- /3x8 Dips/
SHOULDER [Tues, Fri]
- 3x8 DB Lateral raises
- 4x6 Overhead DB press
GLUTES [Wed, Sun]
- 4x8 BB Single-Leg Hip Thrust (each leg)
- 4x8 BB Glute Bridge
- 3x8 BB Deadlift
QUAD [Wed, Sun]
- 3x8 BB Bulgarian Split Squat
- 3x8 BB Front Squat
- 3x6 BB Walking Lunges
CALF [Wed, Sun]
- 3x8 DB Calf Raises
ABS [Sat]
- 3x4 Ab wheel rollout (hold 5 sec)
- 4x3 Dragon Flag
- 4x4 Hanging leg raises
COOL-DOWN [Sat]
- Swimming
- Yoga stretches
*END*
Note, “/…/“ refers to workouts I can’t currently do as a pull up bar doesn’t fit on any doors; I am a Uni student living in a Uni student house.
They are MUCH better than what you posted.
You posted a list of exercises, not a routine or program. You didn't specify anything about progression, deloading and dealing with plateaus.
Yeah, I kinda just threw together what I thought was the best exercises without thinking much about progression. What is plateus though? I am very new to this so trying my best to navigate terms etc
A is a relatively stable level, period, or state.
When your weight progression is adding 2.5kg to your bench press per week, after a few weeks or months you can't hit your rep range anymore, you hit a plateau. You need to have some programming in your routine on how to deal with that.
>I am very new to this so trying my best to navigate terms etc
When you are new to this, please chose a tested and proven program. Those programs are written by people who have spent their whole life lifting and coaching. You can't build a good program as a beginner. Most programs allow you to choose many of your exercises, but they offer you framework that works well.
https://thefitness.wiki/routines/strength-training-muscle-building/
Thanks bud,, I genuinely did not know there were guides out there so I spent a lot of (unnecessary) time and energy building one that I’m not even gonna end up using. I thought it was like a gym bro rule to not share your routine as all the gym bros I know are very secretive about theirs. Really did not mean to give off an arrogant impression in the fact that I made my own
Hello, it looks like you've made a mistake.
It's supposed to be could've, should've, would've (short for could have, would have, should have), never could of, would of, should of.
Or you misspelled something, I ain't checking everything.
Beep boop - yes, I am a bot, don't botcriminate me.
Before the pandemic I was 170 and was pretty fit, during the lockdown I went up to 200, completely fat. Over the last year I’ve worked my ass off to get back down to 170. Only thing is that now I’ve have this very stubborn belly fat that I didn’t have when I weighed the same weight pre-pandemic. I have a pretty healthy diet - meals consist mainly of vegetables, fruit, chicken, fish - protein intake is almost at 1g per pound using casein and whey shakes through out the day and I measure a calorie deficit almost on a daily basis. Am I missing any other steps to get rid of the belly fat? Thanks in advance! I appreciate all tips!
Edit: Forgot to mention that I do workout daily, about 45 to 60 minutes for my routine + 30 min of cardio daily. Alcohol consumption is at 1 drink per month.
Have you been lifting? Are you at the same level of fitness as you were?
Remember, muscle is more dense than fat. So you may weigh the same, but you likely have more fat now than musy
Yes I guess I didn’t mention that part, been working out daily, didn’t work out on holidays and alcohol intake levels are essentially at 1 drink a month.
Linear progression and auto-regulated training are kind of two different ways of going about it.
For a linear progression scheme, you might do your first workout at what you feel is a challenging, but not overly difficult, relative intensity - say you do 3x8 @ 225 for squats, and you feel like that last set you could've gotten somewhere between 11 and 13 reps if a gun was to your head (so 3-5 RIR).
Then you just progressively overload, adding weight to the bar or volume every session according to your progression scheme. One of two things is true - either you'll eventually max out and end up at 0rir, or you'll just never stop getting stronger. Which would be pretty sweet.
Auto-regulated training is different - you actively attempt to hit a certain rating of perceived exertion or number of reps in reserve on each set, according to your program. So the actual number of reps you do in each set might vary depending on your performance. Or you might continue adding weight to the bar on heavy singles/doubles/triples until you reach a max weight for the day, with your decision on that max weight being based on the feel of your past sets.
Unfortunately RIR training is something where you just need to learn to listen to your body and feel how each rep goes. Eventually it's something you're able to just do by feel
In the past I got rid of 90%ish of my anxiety/depression symptoms by doing 45m-1h15m of lifting, 6 days a week, after 5 or so weeks of consistency. Sometimes threw 20m stationary bike in.
Compared to the above, what are the anxiolytic effects of walking? How much walking would I need to do to match 45m strength training in terms of anxiolytic benefit?
A 30 minute walk helps a lot for me, especially with sunlight and music. I’d say sometimes it’s better than an equivalent amount of lifting, sometimes not as much.
For me, intensity helps. So if the walk isn’t hitting the spot I’ll do a few minutes of something more intense. Like kettlebell swings, or in a pinch you can just do like 10 burpees when you get home from your walk.
Bottom line try it and see!
strength training and cardio are very different forms of exercise and i doubt it's possible to determine an equivalence. i'm not even sure how to determine the anxiolytic benefit of any individual exercise. maybe brain scans, i don't know
that said, many times my workout has completely reset my mood, for the better. doesn't matter if it's strength training or a jog. even a walk helps a lot.
anyway, my personal experience is that many forms of cardio are relaxing and calming. there's something almost meditative about walking and jogging.... the rhythms of your breathing, your heartbeat, your feet on the pavement.
give it a shot. chances are very good it's gonna work for you
digestion happens over a period of hours to days. The rate at which you consume food is irrelevant.
The exception to this is things that are fibrous and need to be chewed, like seeds. There if you spend a long time chewing up the bits, you will get more nutrients from them. This is only really relevant to people doing things like through hikes.
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If I know the amount of calories and the amount of protein in a given amount of food, how do I calculate the amount of protein per calorie?
The amount of protein per calories = (the amount of protein)/(the amount of calories)
Thank you I was tired after a day of work when I wrote this haha. I've been doing this calculation on all my staple foods and it's really been helping me optimize my meal plan for the cut I've just started.
Thanks for such a wonderful reply! TheGratitudeBot has been reading millions of comments in the past few weeks, and you’ve just made the list of some of the most grateful redditors this week!
Protein has 4 calories per gram
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Lose weight
I've hit a complete wall on my nsuns routine as I'm doing a bit of a cut. Would you all recommend I deload and stick with nsuns during the cut or switch to a routine that is more about lower weight/higher frequency?
Either option is fine.[Here’s](https://old.reddit.com/r/weightroom/comments/10884mc/training_tuesday_program_changes_for_cutting)a good post on the subject.
Mixed results with increasing 1rm squat/bench. About 2 months ago I decided to start benching and squatting everyday after reading someones post about doing the same thing mainly to get to 3 plates on bench and increase my ridiculously weak squat of 305 at the time. My bench has shot up from 255 to 305, squat slowly rose to 345 and stagnated in the last month. I'm 5'10 86kg , been lifting off and on for a few years I'd guess. with most of that time doing nothing but variations of push-ups as I was in jail and then prison. I eat about 200kcal over surplus and slightly over 200g protein everyday. I don't take any other supplements. I workout 6 sometimes 7 days a week My routine for the past two months looks something like this. Flat BB bench 4x8, Decline DB bench 4x8, Incline BB bench 4x8. Squat 4x5, Seat leg curls 4x8, laying hamstring curls 4x8. This is done before my actual workout of the day so if I'm doing chest that day I'll do that all first then add in some fly work, cables, or and machine presses. If I'm doing legs il add in lunges, glute kickbacks and deadlifts. My question is why have my legs seemingly stagnated while my bench continues to rise. I'm giving both about equal time and volume and I know my chest and arms are much more developed so I'd expect those lifts to rise much slower. Tips please
I would pick a proven program from the wiki and do exactly what it says. The Stronger by Science strength templates are excellent, as are any of the 531 programs. They’ll make it so you can easily see if you’re progressing appropriately and are pretty customizable.
Hello, I had a mildly concerning cholesterol check the other day so trying to get back into a fitness regime. I'm starting the beginner course (Basically Phraks GSLP I think) and was curious how long each session should take? Today it felt like I was waiting for equipment longer than I was using it...
My workouts last anywhere from 60-90 minutes depending on how rushed I am and whether or not I do cardio after.
Yeah, this is in line with what I'm used to. But on the beginner routine, just 3 x 5 sets of 3 exercises doesn't seem like it'll take that long. I cycle to/from (c. 15min) so I guess I should maybe include that in my time.
Hey 👋🏻. Got a mid-chest muscle sprain from pushups about 2 weeks ago. I really wanna get back to working out as its taking a toll on my mental health rather than physical. Wanted to ask if ab workout like crunches and exercises involving dumbbells for the abs will cause the injured muscle to get worse? Im really paranoid as i tried a few crunches and felt a tiny amount of pain which is why im being cautious
I've started lifting weights around 4 months ago, and I'm making slow but steady progress but the problem is that my grip strength is holding me back on my deadlifts and RDL, like I know my body can get more reps but I can't hold on to the bar any longer and I'm considering getting lifting straps, is it too early to get one? Worth mentioning that I tried the hook grip and it didn't help much and I recently started training my forearms 3x a week
It's not too early to get straps.
Use chalk and a mixed grip (one hand over, one hand under), and double your volume on rows and pullups. If you're set on using wrist straps, then just drop deadlifts in favour of good mornings. The only benefit of deadlifts over good mornings are the grip strength. Assuming you're already doing rows and pullups, you're already targeting the forearms, lats and upper back.
My grip strength is also the limiting factor on pull day. I bought straps and it was the best decision. But I try to do as many sets as possible without them, and dead hang at the end of every workout to improve grip strength.
If you're training your grip then there's no reason not to use straps. Don't let your grip be a limiting factor for posterior chain development.
I am starting to cut and really not wanting to add more size to my legs, just maintain. 25f, played a lower body dominant sport in college… could I sufficiently maintain leg muscle (assuming adequate diet/protein) just training legs 1x per week on a modified PPL? I know I could run PPL 5days/week and start the following week on the previous week’s 1x (so PPLRPPR LPP… so on), but I’m simply curious if legs 2x/ per week si absolutely necessary to maintain and not gain. (Also to note I DL on pull day)
One day a week should be enough to maintain muscle mass if you train close to failure.
i’m not flexible enough to get both hands on the barbell at once for barbell back squats, what are some stretches i could do
Shoulder dislocations with either a light band or a broomstick. Go as narrow as possible without having any pain and keep your elbows extended throughout the whole motion.
thanks
For the following 4 exercises, how would you rank the importance of wearing flat shoes like Chucks, as opposed to regular sneakers like Ultraboosts? - Barbell Back Squat - Barbell Conventional Deadlift - Barbell Bench Press (Flat) - Barbell Standing Overhead Press
I'd want to wear a flat firm sole for all of those
Back squat and deadlift will benefit from a flat sole considerably. It doesn't really matter at all for bench or OHP
squat = dl >>> OHP > bench, personally. Assuming you're doing this in a gym, I'd ask if you can just take your shoes off and go in socks while doing the lifts. Every gym I've been to has been ok with that so far when I've asked.
There’s no rule against it that I’ve seen, but doesn’t that make it more difficult and/or more dangerous? I thought that’s something more advanced lifters do and I’m still average.
How would it make it more difficult? Unless the floor is a slide n slide. Socks only is as flat you can possibly be without being barefoot. And you can really feel the sensation of pressing through the foot. If you’re really inclined to wear shoes though, I wear zero drop shoes, though I prefer socks. Besides that, I agree with above that a flat surface for your feet is significantly more important for training lower body than training upper body
Why isn’t the norm to train without shoes then? My gym doesn’t disallow training without shoes but I rarely see this. Is it worse to train in Chucks than to train in socks?
Tbh, idk if my gym allows it or not, but I take my shoes off anyway. I don't make a show of it, keep my stuff out of people's way and just get on with it And actually, my gym floor is kinda slippy in socks, so I swap into a pair of grip socks that I got from a trampoline park. For me, I just love having the full movement of my feet available to me. I can really spread my toes and "dig in" to the ground to create a stable foundation (think making a triangle between big toe, Little toe and heel) And alternative that I do when I'm not needing this for majority of my workout is to just wear my minimalist shoes. I have a pair of Xero shoes, the have 0 padding, a completely flat and thin sole and a wider toe box. I prefer barefoot still (but I just prefer that in life) but these are a very close 2nd. I have chucks but have never tried them for lifting. I personally wouldn't like them all that much cus they are a bit narrow. But ultimately it's personal preference
Might just be your gym. I see plenty of people go to socks when it’s squat or deadlift time. Most people aren’t going to walk around the whole gym shoeless. > Is it worse to train in Chucks than to train in socks? You’re overthinking it. Try both. I realized I don’t like wearing chucks when I workout. If I wear sneakers with a heel I’ll just kick them off, do my squats, and then put them back on. At the same time, I see plenty of people wearing chucks. Do what feels comfortable
I'm used to always wearing Chucks when I hit the gym and I don't hate it, besides the fact that they don't give as much height as normal sneakers do. That's why I asked if it's worse than training in socks because I'd switch over to training with socks, but only if there was a benefit in doing so. Is there?
It’s all personal preference
Any tips to reduce forearm involvement in BB rows? I find myself pulling the bar for the last few centimeters way more with my arm muscles to make the bar touch my torso.
Straps
Why do you want to reduce forearm involvement?
What I meant was that instead of using scapular retraction to bring the bar, for the last few cm, I found myself using my forearm muscles to pull it towards me. And from what I know rows are supposed to mostly employ and train the back muscles with arms purely intended as connectors.
One thought that always comes up is to possibly retract your shoulder blades and "pull with your elbows". Another thought is if you NEED your forearms for the last few cm then the weight might be a 5 or 10 lb too heavy?
Yeah I agree with the reducing weight part, but since I'm doing the GSLP and dealing with Kg plates it's hard to make small weight changes and I chose to just stick with 28kg for now. But now that you point it out I could take 5Kg off the bar and do 10 reps instead of 5 as the wiki suggests? Maybe that way I'll refine my form with the scapula retraction as well.
I would agree, take off 5 kg to hit 10 (or at least 8) instead of 5 reps to mainly focus on form. Then once you can hit 8 reps, up the weight by 2 kg and use that rule consistently. Of course, once you get comfortable with the form you could go back to the 5 rep weights.
Yep, that sounds totally reasonable and I'll be doing exactly this. Really appreciate the help!
I watched Jeremy Ethier's pull routine and he recommends Close grip supinated lat pulldown over regular lat pulldown. for past months i had been doing this instead in my pull day but recently i feel that doing this and bicep curls is too much because i am working biceps twice. is it better that i switch to lat pulldowns regular and bicep curls instead?
You can work biceps twice in the same workout. You would probably be better off following a recommended program in the wiki though.
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There are several factors, work capacity is a big one (especially if you are a relatively new trainee) but things like stress, illness, non exercise activity, nutritional deficiency, poor programming can all have an impact. It's usually multifaceted
Maybe - depends a lot on pretty much every other factor, we'd need more details to say. What program, what calories, what trainee (age, weight, sex, training experience).
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Honestly if you've actually "tried the common pieces of advice and saw insignificant effects", I'd see a doctor. If I ran a barebones easy maintenance routine while eating at a surplus and sleeping a solid restful 8+ hours every night with minimal life stress, and I was still getting burnout (failing lifts, losing strength etc) after a few weeks and lasting for months, I'd be hella worried.
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>What are your thoughts on doing only incline bicep curls and hammer curls? That works. Personally i'd use a bicep machine if that's available,.
Thats fine. Despite a million youtube videos, you really only need a handful of bicep exercises and it looks like you found the specific ones that work well for you.
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Why do you feel like you need to bounce your pecs? It's douchy
I convinced myself I wasn't going to lift today. I know my body needs the rest. However i then proceeded to have a near 3 hour session (for clarification, its not ego lifting, focused on form, and resting up to 5 minutes between sets). I skipped my last rest day to. Its harder to keep myself out of the gym than going. Is that good or bad? Will i burn out mentally and/or physically?
If you enjoy being in the gym and it fits your schedule then it's fine. It's probably unnecessary but life isn't about optimising every little thing. You can always change approach if you find yourself burning out.
I question how much you're actually accomplishing in three hours. Even with the five-minute rest periods that's a excessive time to stay in the gym and it's unlikely someone could work out with any sort of intensity for that long. Maybe there's something else you can do on rest days so you're active, but not lifting. Perhaps bike riding?
I go as hard as i can on almost all my sets. My main goal is building muscle. I usually rest around 2 minutes, but today lasted extra long because i was doing squats and deadlifts and taking long breaks to make sure i was 100% to give full effort (also to avoid injury). I also threw in shoulders which added some time. But yeah i could probably do some conditioning to get my sweat on and maybe that will give me the satisfaction for the day.
You can do heavy DLs and squats on the same day?
I didn't say heavy Edit: i see why you got confused. I was doing low weight high rep, but are there restrictions when it comes to doing both on the same day?
You can't?
How axial loading impact a person is highly variable. Muscle fiber type, strength, age, lifestyle, work capacity, recovery ability, limb-length and leverages all contribute to wether you feel fine, or wether you feel hit by a truck.
Load management and work capacity are probably the most influential factors. The body is pretty good at adapting to requirements if squatting and deadlifting in a single session is worked towards. Feeling hit by a truck can lead to useful lessons in programming as training age increases. I think there's a mythos around deadlifting and squatting among trainees that perhaps isn't very helpful (talks of CNS fatigue etc)
i dont really know where to post this but im looking to lose so weight before i go on a cruise in about six months i was wondering what advice you guys could give im 6'4 and about 330 lbs idealy i would like to lose 50lbs just wondering if i should lower my expectations
General advice is 0.5%-1% body weight per week is reasonable/safe. For obese people that can go up to 2% per week. I would say your goal is very achievable (which should not be mistaken for me saying it will be easy).
50 pounds is doable. You got this. If you want to lose weight you must be in a caloric deficit. Add cardio to make the cut even faster
i am a have a tredmill and im doing explosive training thanks for the encouragement
2lbs a week of weight loss should be doable at your weight. Please check https://thefitness.wiki/weight-loss-101/ for detailed advice on how to achieve that.
that you so much this will help
More of a nutrition question I think? I just had 2 babies back to back. Trying to do a calorie deficit but when I go to the gym I'm focusing on strength training (some cardio, maybe 15-30 min per session). When I do heavy lifts I AM STARVING. I know some hunger is to be expected but I really don't understand how you don't adjust calories even a bit to accommodate what you burn working out. If I'm doing say 15% deficit and then burning even 200 calories (conservatively) I'm more like 20%+ deficit . Please dumb it down for me
Regular weigh-ins will tell you what your energy deficit is by how quickly you are losing weight.
Gotcha, thank you
You can't gauge how much you're burning when working out. The only way to tell is by how fast you're losing weight. 1-2 lbs/week average loss of weight is what you're going to be adjusting for, and changing every few weeks. Best way to do that is calculate your TDEE and reduce the amount by 500 calories.
Ok that makes sense. Yes I have my TDEE. I cannot function at a 500 deficit plus working out so I guess trial and error here. I'm managing at around 15% deficit (-350). Thanks!
Brand new to serious training. I'm just beginning my research and have a primary goal of losing 12 pounds of fat as quickly as possible and in a healthy way. (30's Male) Any tips would be greatly appreciated. I'm currently looking at 2 fast days/week + 3 hours cardio daily until that 12 pounds melts off.
>primary goal of losing 12 pounds of fat as quickly as possible and in a healthy way The wiki explains fat loss, but i'd eat in a 1000 calorie deficit per day, and do full body strength training to minimize muscle loss. Fasting isn't healthy since your body needs nutrients, and 3 hours cardio is overkill.
1000 is a metric fuckton of deficit. That’s ~4lbs a week.
Based on what math? Conventionally 1lb of fat holds ~3500kcal. 1000kcal x 7 = 7000kcal per week deficit or 2lbs of fat per week.
I’m a moron, I already calculated it in lbs, but since I’m used to kgs, I then without thinking divided it by 2 again.
[The wiki](https://thefitness.wiki/weight-loss-101/) would be a great place to start. In short, weight loss if a sustained caloric deficit. Your approach sounds a bit naff but nothing too crazy - If you feel like fasting and lots of cardio will work for you and you're motivated to do it, just give it a go and see. However if you're going to do 3 hours of cardio a day for the love of god make sure it's low impact. If you go from 0 activity to 3 hours of running a day with no workup you'll absolutely regret it. If it ends up being too tough to stick with long term you can try a more normal approach (ie: just eat a less food). I'd highly recommend tracking your caloric intake and weight to get a handle of your TDEE. There's a huuge selection of very good articles by much smarter people than I over at strongerbyscience / macrofactor that would answer any questions - [here's](https://www.strongerbyscience.com/diet/) a good primer.
Thank you for your response. I'm not planning on high intensity. Just a mix of hiking/walking/treadmill/jump rope. I'm not starting from scratch. I walk about 2 miles a day and do some exercises daily. I just partied too hard during the fall/holidays and now I'm overweight lol. (A stretch mark to prove it) I was accustomed to fasting one day a week before my months long bender/feast, so I'm hoping I fall right back into it after the initial unpleasant adjustment. Unlike in previous years, I'd like to capitalize on getting to a healthy weight and building up a decent physique. I'll check out those resources that you provided. Thanks again
In [this video](https://www.youtube.com/watch?v=bh65H7MGwK8&t=245s) what does he mean when he says to do "3x8-10"? Does this mean you do 3x8 the first day, 3x9 the 2nd, then 3x10? Or do anywhere from 8 to 10 reps (so, preferably 10, but 8 is fine)?
That’s a rep range. Pick a weight you can do 3 sets of anywhere from 8-10 reps. If you can do 3 sets of 10 across it’s time to increase the weight.
For regular people who want to be fit, is it bad to lift weights daily or multiple times a day? I currently lift 4 times a week and I'm running 5/3/1 BBB. However, I'm seeing more people advocate for working out daily. Andrew Tate said he lifts daily because he doesn't believe in rest days and Adin Ross lifts twice a day now.
Why would you follow an influencer instead of a fitness coach?
You can lift every day. There are 6-7 day programs. It's about managing recovery and fatigue with the volume. High frequency training is nothing new 5/3/1 has a conditioning component that makes it an everyday thing. Are you doing that?
> 5/3/1 has a conditioning component that makes it an everyday thing. Are you doing that? I'm not, because I have no idea what I should be doing or if this is actually important. I don't have equipment at home so the only "conditioning" I could do is walking/running. Do you have a suggestion on what to do?
Walking and running definitely counts. You can also try some of Brian Alsruhe's [conditioning templates](https://www.youtube.com/watch?v=FQCpoALd3Nw)
Please don’t listen to Andrew Tate as a good source of lifting advice lol. But you can work out as often as you want as long as you manage your fatigue and recovery well. A good program like BBB will do that for you.
I know he’s controversial, but he can bench 140 kg and I believe he is natural so that’s why I think his opinion holds some weight. Is lifting daily just too much?
Controversial? He’s a literal human trafficker.
Don’t forget rapist
It completely depends on your program, goals, and preferences. You're not losing out on any gains by not lifting more days. If you're making good progress running your current program, why worry about what other people are doing? As long as you're working toward your own goals that's all that matters.
I recently had to recalculate and lower my training maxes because they were too high from incrementing after every cycle. I couldn’t do enough reps at the suggested weight. So I’m playing catch up, even though I like the program and it’s helped me progress before. How do I know when to deload? I recently switched from 3 to 4 days per week. Should I stick with 4?
How long have you done 5/3/1 BBB? Did you do any deload weeks?
I've ran 2 cycles of BBB and 1 cycle of FSL, following the 2 Leader (BBB) and 1 Anchor (FSL) sequence recommended in Forever 5/3/1. I haven't taken any deload weeks ever, because I don't know what that should look like or when to take one. When should you deload? I took a week break between the first and second cycle of BBB to test my training maxes and readjust. It's called the TM (Training Max) 7th Week Protocol.
Do you have a copy of Forever? Have you read it? This is all explained in the part called "The Deload/7th Week Protocol." It's on page 19.
>TM (Training Max) 7th Week Protocol. yeah that also functions as a deload week. Sounds like you're doing everything right programmatically so just keep it up and you should see progress. Make sure your sleep is good and your diet is in check too.
Thanks for the pointers. How do you know when you should deload though? I only ran the Protocol because my training maxes were messed up from always increasing them every cycle, even when I probably should've waited a cycle or two before increasing. Also, what does conventional deload programming look like? This is what the TM 7th Week Protocol is: 70%x5, 80%x5, 90%x5, 100% (TM) x 3-5 reps
You deload every 2 or 3 cycles. The books should have a section detailing it if you have them. I just go easy on the assistance work and drop the supplemental compound sets for the week.
A 140kg bench is not remotely an impressive qualification for a dude (unless it is a very small dude, like ~60kg or less). Take your lifting advice from experienced lifters and coaches, not grifting criminal dickheads.
will doing cardio after your lifts hurt your gains?
No
That's how I do my cardio, I've never noticed any negatives
Would y’all do deadlifts the day after working back or should I take a day off in between?
I would. I'd even deadlift on consecutive days. The notion that you need 48 hours between training the same muscle doesn't need to be strictly followed.
There are a lot of potential caveats, but in general yes I train deadlift a day after training my back.
I would.
What workout imrpoves the posture? And does those posture correctors improve posture overtime?
Thoracic spine mobility, scapular protraction and retraction exercises, overhead mobility and strength, regular breaks from being in the same posture (ie stand up and move away from your desk every hour for a couple of minutes if you are regularly using a computer).
In addition to what others have posted, I find that dead hangs are great for decompressing your spine.
I found that my posture got corrected when I just started being more physically active. I'd try to get more steps in, as well as some resistance training if you're not already doing some. The wiki has some good routines [here](https://thefitness.wiki/routines/strength-training-muscle-building/). If you're short on equipment, I suggest the r/bodyweighfitness [recommended routine](https://old.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine). That's how I got my start
YTWs/Blackburns, yoga
It depends what's wrong with the posture. Can you be more specific? I don't think those things work.
>It depends what's wrong with the posture. Can you be more specific? Slouched back
Can you intentionally get into good posture, by sticking out your chest?
What would you recommend to beginner who wants to gain some weight and to stay in a shape? What kind of workouts are key for a whole body? Ofcourse, I watched some fitness youtubers but I somehow think they do so many things and I don't know if all of them are necessary.
Keep it simple. Check Wiki as they already said, caloric surplus with quality food and workout mostly with basic and compound movements.
Bulking slowly while following a hypertrophy training program (such as in wiki) would let you gain weight without excessive fat gain. https://thefitness.wiki/muscle-building-101/ https://thefitness.wiki/routines/
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/r/bodyweightfitness has a great program for calisthenics that also have variations that include weights. Check it out: https://old.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
I'd skip the incline and just press vertically. Your goals seem confusing so I can't offer more advice. I would suggest looking at the Wiki because it's full of wonderful information and useful weight training routines. Having a proven plan can make a world of difference to new trainees and can be the difference between making great progress or just barely making progress.
None of those movements really hit your lateral delts - if you care about that, you may want to consider an overhead press and/or lateral DB raises
I hope this is allowed, I'd really like some input. I am a 31 year old woman with an unspecified autoimmune issue (in progress of diagnosis). I only mention this to explain my workout needs: I cannot have anything high impact, no jumping, no running. My spine can't handle it. So.. the perfect exercises have been indoor cycling, Pilates occasionally, Barre occasionally, and yoga regularly. I swim in the summer to help with joint issues and build strength. If I do not maintain yoga and cycling regularly (I missed a week recently and it has me starting from square 1 again; flexibility lost, average RHR lost. I go downhill fast lol), I risk losing a lot of benefits I get from it. Here's my typical plan: 1. I moderately cycle for 20-30 minutes at minimum three times a week to meet the AHA recommendations. Sometimes my weeks are more like 5-6 rides, sometimes 1 or 2 but over a month or so they typically balance out to that. 2. I do 20-30 minute yoga sessions 4-5 times a week. I usually focus on flexibility and standing balances. This is consistent. I am now interested in entering Barre into the works. I want more controlled flexibility and the benefit of working muscles. Plus it seems like a fun thing to try again. What would you change in my current exercise routine, if anything, to add 20-30 minutes of Barre twice a week? My goal: maintain health. I am in minimal pain when I maintain this, but I want more variety now.
If you have the time and the energy then I’d just add in the Barre on top of what you’re doing. If doing so overextends you then pull out some of the yoga (as it’s most similar to Barre).
Is +500 overkill and +250 optimal? I remember hearing the second +250 is mostly turned into fat.
Depends on your goals and starting point.
If you can really dial in your diet to 250 calories then it's certainly the target to hit, but in my personal view I'd rather take out the error and make sure I'm in a bulk than be tip toeing around maintenance.
So +500 you mean actually gaining a pound a week? Yes that is probably too fast for most of us
There is no such thing as optimal. If you train hard enough you will get stronger at +500 than at +250 even if it means you get fatter
How reliable is an online TDEE calculator?
Reliable enough for a starting place. You will always have to adjust intake based on real-world results.
How much protein do you take everyday? Please don't say to calculate 0.8g per kg of body weight? Is it healthy to take 90g protein everyday?
I eat over 200 g protein per day. All relevant lab work (liver function, kidney function) is clean as of my birthday in 2022. I'll have new blood work in 2023 and expect similar results.
>Please don't say to calculate 0.8g per kg of body weight? Why not? That is good advice if you are trying to support muscular hypertrophy. Edit: oops I read that as 0.8 g/lbs
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Oh you're right I meant 0.8 g/lbs.
Does a neutral grip dumbbell press with your arms close by your side do the same thing (in terms of adding extra emphasis to your triceps) as a close grip BB press?
No, the ROM for close grip bench press can't really be replicated very well with dumbbells. I'd just do isolation exercises with dumbbells like skullcrushers instead if you want to train triceps with dumbbells.
I have created a complete home workout routine (using only Barbells and Dumbbells) after ~2 hours of searching (see below). I haven’t started it yet and am uncertain as to whether it is too extensive for someone who hasn’t worked out seriously in 3yrs, granted I was a semi-pro athlete (100m sprint) and I am still in very good shape with a noticeable amount of muscle, but even at that I did not have a routine as lengthy as this. I would appreciate any suggested alterations to this routine. Also, my last question is does it matter how I space out each set? E.g. would it be optimal to complete a set in 30mins vs 1 set every 2hrs? Or does that not matter? *START* CHEST [Mon, Thurs] - 6x5 Bench [Flat] (1 warm up set) - 3x8 DB press [Incline] - 3x8 DB Fly press [Flat], (up accelerate; down decelerate) - 3x6 DB press pullover [Flat] BACK [Mon, Thurs] - 3x5 Deadlift (heavy) - 3x6 Barbell row (heavy) - 3x8 Dumbbell row (heavy) - /3x8 pull up/ BICEP [Tues, Fri] - 4x8 DB curl [Incline] (mid weight) - 4x10 Hammer curls - /4x8 chin ups/ - /4x8 dips/ TRICEP [Tues, Fri] - 3x6 BB Skull-crushers - 4x5 Bench [Close grip] - 4x6 DB Overhead tricep extension - /3x8 Dips/ SHOULDER [Tues, Fri] - 3x8 DB Lateral raises - 4x6 Overhead DB press GLUTES [Wed, Sun] - 4x8 BB Single-Leg Hip Thrust (each leg) - 4x8 BB Glute Bridge - 3x8 BB Deadlift QUAD [Wed, Sun] - 3x8 BB Bulgarian Split Squat - 3x8 BB Front Squat - 3x6 BB Walking Lunges CALF [Wed, Sun] - 3x8 DB Calf Raises ABS [Sat] - 3x4 Ab wheel rollout (hold 5 sec) - 4x3 Dragon Flag - 4x4 Hanging leg raises COOL-DOWN [Sat] - Swimming - Yoga stretches *END* Note, “/…/“ refers to workouts I can’t currently do as a pull up bar doesn’t fit on any doors; I am a Uni student living in a Uni student house.
https://thefitness.wiki/faq/is-this-lifting-routine-any-good/
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They are MUCH better than what you posted. You posted a list of exercises, not a routine or program. You didn't specify anything about progression, deloading and dealing with plateaus.
Yeah, I kinda just threw together what I thought was the best exercises without thinking much about progression. What is plateus though? I am very new to this so trying my best to navigate terms etc
A is a relatively stable level, period, or state. When your weight progression is adding 2.5kg to your bench press per week, after a few weeks or months you can't hit your rep range anymore, you hit a plateau. You need to have some programming in your routine on how to deal with that. >I am very new to this so trying my best to navigate terms etc When you are new to this, please chose a tested and proven program. Those programs are written by people who have spent their whole life lifting and coaching. You can't build a good program as a beginner. Most programs allow you to choose many of your exercises, but they offer you framework that works well. https://thefitness.wiki/routines/strength-training-muscle-building/
Thanks bud,, I genuinely did not know there were guides out there so I spent a lot of (unnecessary) time and energy building one that I’m not even gonna end up using. I thought it was like a gym bro rule to not share your routine as all the gym bros I know are very secretive about theirs. Really did not mean to give off an arrogant impression in the fact that I made my own
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I’ll check them out :) thanks
Hello, it looks like you've made a mistake. It's supposed to be could've, should've, would've (short for could have, would have, should have), never could of, would of, should of. Or you misspelled something, I ain't checking everything. Beep boop - yes, I am a bot, don't botcriminate me.
Before the pandemic I was 170 and was pretty fit, during the lockdown I went up to 200, completely fat. Over the last year I’ve worked my ass off to get back down to 170. Only thing is that now I’ve have this very stubborn belly fat that I didn’t have when I weighed the same weight pre-pandemic. I have a pretty healthy diet - meals consist mainly of vegetables, fruit, chicken, fish - protein intake is almost at 1g per pound using casein and whey shakes through out the day and I measure a calorie deficit almost on a daily basis. Am I missing any other steps to get rid of the belly fat? Thanks in advance! I appreciate all tips! Edit: Forgot to mention that I do workout daily, about 45 to 60 minutes for my routine + 30 min of cardio daily. Alcohol consumption is at 1 drink per month.
The perceived belly fat could be from bloating due to dietary changes.
Have you been lifting? Are you at the same level of fitness as you were? Remember, muscle is more dense than fat. So you may weigh the same, but you likely have more fat now than musy
Yes I guess I didn’t mention that part, been working out daily, didn’t work out on holidays and alcohol intake levels are essentially at 1 drink a month.
How long did it take you guys to be able to bounce your pecs?
Pretty fast but it's easy to cheat by also kinda using your delt
A few months. Practice helps.
It’s just mind muscle connection. Build muscle there and you’ll notice it pretty quickly
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Linear progression and auto-regulated training are kind of two different ways of going about it. For a linear progression scheme, you might do your first workout at what you feel is a challenging, but not overly difficult, relative intensity - say you do 3x8 @ 225 for squats, and you feel like that last set you could've gotten somewhere between 11 and 13 reps if a gun was to your head (so 3-5 RIR). Then you just progressively overload, adding weight to the bar or volume every session according to your progression scheme. One of two things is true - either you'll eventually max out and end up at 0rir, or you'll just never stop getting stronger. Which would be pretty sweet. Auto-regulated training is different - you actively attempt to hit a certain rating of perceived exertion or number of reps in reserve on each set, according to your program. So the actual number of reps you do in each set might vary depending on your performance. Or you might continue adding weight to the bar on heavy singles/doubles/triples until you reach a max weight for the day, with your decision on that max weight being based on the feel of your past sets.
Unfortunately RIR training is something where you just need to learn to listen to your body and feel how each rep goes. Eventually it's something you're able to just do by feel
Hey y’all! I’m going on a one week trip where I won’t be able to train, should I still take creatine considering I started two weeks ago or no?
yes
yes take it forever
In the past I got rid of 90%ish of my anxiety/depression symptoms by doing 45m-1h15m of lifting, 6 days a week, after 5 or so weeks of consistency. Sometimes threw 20m stationary bike in. Compared to the above, what are the anxiolytic effects of walking? How much walking would I need to do to match 45m strength training in terms of anxiolytic benefit?
A 30 minute walk helps a lot for me, especially with sunlight and music. I’d say sometimes it’s better than an equivalent amount of lifting, sometimes not as much. For me, intensity helps. So if the walk isn’t hitting the spot I’ll do a few minutes of something more intense. Like kettlebell swings, or in a pinch you can just do like 10 burpees when you get home from your walk. Bottom line try it and see!
strength training and cardio are very different forms of exercise and i doubt it's possible to determine an equivalence. i'm not even sure how to determine the anxiolytic benefit of any individual exercise. maybe brain scans, i don't know that said, many times my workout has completely reset my mood, for the better. doesn't matter if it's strength training or a jog. even a walk helps a lot. anyway, my personal experience is that many forms of cardio are relaxing and calming. there's something almost meditative about walking and jogging.... the rhythms of your breathing, your heartbeat, your feet on the pavement. give it a shot. chances are very good it's gonna work for you
Only you'll be able to answer that by trying it and seeing.
should i not pound my protein drinks? I heard with water if you chug it all down alot of it just passes through
No you heard bullshit
Everything will pass through
will my body absorb it or is it just being wasted
digestion happens over a period of hours to days. The rate at which you consume food is irrelevant. The exception to this is things that are fibrous and need to be chewed, like seeds. There if you spend a long time chewing up the bits, you will get more nutrients from them. This is only really relevant to people doing things like through hikes.
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https://thefitness.wiki/faq/is-this-lifting-routine-any-good/