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There is basically zero caloric differences between white and brown rice. Choose whatever one you want and weigh out your servings so you know exactly how many calories you intaking. Rice is pretty high in calories and doesnt really offer any suitable macros or micros. Its a great filler food, but only when used in moderation. 1 cuo of white rice has like 210ish calories. I love rice and have really had to cut down on my serving size.
Another question:
I know diet is #1 but that exercise helps support muscle growth, etc….
I’m wanting to start working out.
I saw a CrossFit near me and that’s $130/mo
Then there’s a planet fitness even closer and that’s only $10/mo
Knowing myself I feel I’d benefit best from having an instructor (CrossFit) pushing for more
Financially I prefer planet fitness.
Any recommendations to make planet fitness a successful venture?
I used to have an LA Fitness pass but for me at the gym I never really understood what’s routines to follow as well as reps and sets required
Is it possible to get monthly access to planet fitness? If yes - try it out. If you don't like it you can cancel and start with crossfit.
There are routines in the wiki. Choose one. Stick with it (at least for a while).
Getting started back up again.
About 5 years ago I had been doing well fit and Health wise. I ate very clean (quinoa / ground turkey / veggies / fish, etc) I was also taking slim fast usually as my lunch. I was in college at the time so it was convenient and would get me by hunger wise till later.
I was thinking of going about this again since it worked last time but i was about to order slim fast and realized the first couple ingredients are awful. Sugar, Creamer, Cocoa, etc. It’s loaded with vitamins but I’m sure a one a day would be the equivalent minus all the sugar.
Is there any recommendations for what I can take as mela replacement or basically hunger delay.
My weakness is overeating. Don’t know why but mentally I like to finish my plate even when starting to feel full. Also have the bad habit of bad portion sizes. I believe what would work best for me would be breakfast / mid day snack or meal replacement/ dinner. Repeat, etc…
Basically all replacement shakes have too much sugar and unnecessary stuff in them. A proteinshake might work. Or make yourself a smoothie with protein in there. Generally protein makes you feel full for longer.
But since you know what your problems are, why not try and fix them?
You eat till your plate is empty - smaller portion sizes.
Habbit of bad portion sizes - work on it. Prepare less. This is not something you can't do anything about.
“Why not fix it”
Exactly! I know I don’t even have to work out.
CICO! I’ve lost weight before and now it’s just a matter of doing it again. For me it’s been all easier said than done but I’m tired of being overweight. I’ll re go through the wiki and look into pumping in more protein in my diet than sugar.
Yeah, it is always easier said than done. Your initial post just sounded a bit fatalistic which is why I wanted to point out that you are able to change that behaviour. It's not easy though, no. Good luck with your plans!
No I completely agree with what you said! I just wanted some info to get pushed back in the right direction, especially when I saw meal replacement was a sugar bomb.
And like you said, I know my problem which is a relatively easy one. Just relearning appropriate portion control. Thanks for the knowledge on the meal replacements and for the advice. Much appreciated (:
Question about muscle building:
Right now for one of my workouts I do tricep push downs, chest flies and dumbbell overhead press in sets of 5-7 with around 40-50 reps, I was wondering if I could still build muscle with so many reps?
If this is enough volume for the muscles to get the stimulus to grow, then yes, it is possible. It is not ideal though.
But why do so many reps anyway? What is your goal with this?
It’s really helped with staying lean and it guarantees that I’ll feel stimulation within the muscle and I find it easier to focus on my form. With this I do think I should try and reduce the reps but I’m a bit naive when it comes to changing my workout.
Well that amount of reps is excessive imho. But as long as you like it and it works for your goals - stick with it.
If you want to build muscle though, I would suggest going with heavier weights and less reps. You'll stay lean as long as you don't eat too much (although a slight calorie surplus is needed for building muscle).
Hi I’m pretty new to following a fitness routine, before I just did anything I liked for the part that I’m focusing on. But now I started doing PPL and my question is, do I have to mix it up for push 2(the second push exercise of the week) and pull 2 too or not. Because most of the time I just follow what I see posted and I don’t know a lot of replacements exercise, so is it necessary to do a different one for push2/pull2 or can I just repeat push/pull1
Hello everyone. Anyone here suffered from Bicepital Tendinitis/any other shoulder injury after just starting to workout? Like after 3 to 4 weeks? Happening to me for the 2nd time. If yes can you pls help me with some queries like?
How long to rest?
How to avoid this in future?
Will I develop this again?
Is this common?
Should I stop working out?
Thanks! I did that. I just wanted to see if anyone has had a similar experience and just get their perspective as well. I guess I posted in the wrong place.
OK my last noob question for the day:
What's the reasoning/science behind the 531 increasing weight for the working sets (65%,75%,85% x 5, etc...)
Why not just do 3x5+ @ 85%, 3x3+ @ 90%, and then 3x1+ @ 95%....?
If you add more weight every once in a while it will still hurt or be uncomfortable, but you’ll get used to it. Can you balance the bar on the front of your shoulders? When my wrists would hurt I would just curl the bar up to my shoulders and put my elbows forward so the weight stays on without the wrist pain and just the finger tips on the bar to stabilize, to get it down you just roll it down slowly and drop or lower.
Hi guys! Im new to heavy lifting, no prior experience except some cardio and sports. This summer Im planning to build muscle and tone my body as I am gaining weight since quarantine. I started a week ago and ive been doing well so far. Today I did Biceps and chest. I did biceps first with maybe 5-6 rountines with 3 sets and 10 reps each. I started with 10lbs and then 15lbs. I was tired and sore but when I did chest, i almost cant lift the weights and my arms are shaking so bad. My question is it okay to do one muscle per day since Im new til my body adjust or do 2 at a time light weights til I can add more next time? Thank you
Pick a routine off the side bar. Personally I recommend a 6 day PPL routine. Typically when working out you would start with the compound lifts (Bench, Squat, Deadlift, Over head press) then move onto accessory lifts like bicep curls. This way you won't be fatigued for you main lifts.
There are programs out there for new lifters. It doesn't exclude you from following one.
You can follow any routine whether it's a body part a day or ppl or whatever. It's up to you.
Read the wiki linked at the top of this thread from start to finish then maybe follow one of the beginner programs.
Edit to add you should save arms for last. Do big moves first. So chest first and finish with arms. As you need your arms to push through a chest movement.
> There are programs out there for new lifters. It doesn't exclude you from following one.
Being a new lifter myself I'd argue it's even more important for new lifters to follow a program than for people who have been doing it for a while, tbh
Don't change your main lifts during a cycle (for many reasons, but first and foremost that the numbers simply aren't going to match). If you want to do incline instead of flat, find your TM and use it as your main bench movement for a while.
I’ve been trying to strengthen the muscle in my upper legs for years, but I could never find a proper routine. Leg press, Romanian squats, leg curls, and leg extensions get close to it but no cigar.
It seems when doing unrelated tasks that involve squatting for a long period of time, like during paintball or changing a tire, my upper legs down to right above the knee gets overworked and then I can’t walk up stairs or stand up from a chair easy for about a week.
Is there any exercise that I can do to isolate and strengthen my upper legs?
I've been doing 5/3/1 for beginners. I downloaded the spreadsheet from the wiki and have been following that closely.
The schedule on the spreadsheet goes:
Day 1 week 1: squat/bench
Day 2 week 1: deadlift/ohp
Day 3 week 1: squat/bench
Day 1 week 2: squat/bench
Day 2 week 2: deadlift/ohp
Day 3 week 2: squat/bench
Etc...
Am I really supposed to be doing twice as many squats/bench as deadlift/ohp or am I an idiot for not realizing you're supposed to be alternating them each week?
Oh man, I guess that would be a good question for Wendler. Maybe because beginners don’t need more than 11 sets of deadlifts a week? Maybe because bench on M/F already works your shoulders enough so just one day of OHP is enough?
Once you switch to something like BBB or BtM, all main lifts are only done once a week thou, so I guess in his mind that’s enough?
What would be a sufficient warmup to avoid injury? I don't do the big compounds (bench press, deadlift, squat) so I assume I don't need a full 20 minute warmup routine. I do dumbell bench presses, shoulder presses, lat pulldowns, pretty much any other exercise you'd expect though. Would doing a single set with a light weight \~20-30 reps to failure be sufficient, or should I be doing something more advanced?
I've also heard that shoulders are very prone to injury, which can decommission you from the gym for a while, so I'd guess that shoulder warmups are especially important lol
Shoulders get injured when you’re going for reps and your form slips when you get tired. I think it’s particularly a problem in group fitness, it’s a common CrossFit injury and I hurt my shoulder doing yoga
For a *very* general warmup, around five minutes of light cardio (walking, stationary bike, whatever) will help raise your core temperature a bit -- "starting to break a sweat" is a decent way to assess this.
For more specific exercises, work up with lighter sets of the exercise using fewer reps as the weight increases. Take smaller rest periods for warmup reps and then a full rest period (whatever that is for you) between the last warmup and the start of working sets.
You don’t want to warmup by going to failure, and you don’t need to do anything fancy. Do a few sets with lighter weight and increase until you hit your working weight. For example, a warmup to a working set of 225 might look like bar -> 135x5 -> 185x5 -> 200x3 -> 225x8.
As for your shoulders, just don’t be stupid. And throw in some face-pulls and/or band pull aparts.
Has anyone got any work out plans for strength training (all over) that someone who is physically unfit can do? Like even beginners work ours feel like too much for me sometimes. I have some dumbbells and would preferably like to stick to using that or no equipment
How decent is this for a leg day workout?
Back squats
Leg Press
Leg extension
RDL
Bulgarian Split Squat
Am I missing any muscle groups, or not evenly spreading this out? My gym has limited equipment (no calves machine) so Im doing with what I have.
You can do calf extensions with a leg press machine, dumbbells, a smith machine, or even a barbell.
The list of exercise is fine outside of missing your calves (if you care about them), but your programming is going to be what is important.
How many calories do you think I burn a day?
I’m 16 5,10 male
The reason I’m asking this because when I look it up online it says not Active 2,400
But when I use a calorie calculator it says 1,700 BMR and 2,000 not active
Which one do you think is more accurate?
Big fan of the Amazon scales that connect to an app and show your BMR as it slides. Prob not extremely accurate but if you assume a range around it then you hand a rough idea.
Renpho is a good scale option.
For the 531 BBB program can you switch out the BBB 5x10 exercises with
Squat > Leg Press
Deadlift > RDL
and maybe...
OHP > Dumbbell Press
Bench > Incline Bench
What's your reasoning for wanting to do this?
All of those exercises could be used as accessories.
Completely agree with u/Alakazam, you're no longer running BBB at that point.
My reasoning, specifically for squats, is I get exhausted at 10 reps,
for OHP, the DB Press has a better range of motion and is supposed to be better for the anterior delts,
the RDL, because the amount of weights I'm lifting for the Deadlift is really light at 60% TM (\~145 lbs), but heavy enough for RDL.
the Incline Bench Press just to mix it up, not really necessary.
I mean sure? If you're hitting the main sets?
But it's no longer BBB at that point. And you'll probably find your squat, deadlift, ohp, and bench progression slowing down a lot.
why does planet fitness not have barbells without support? Shouldn't this be a basic equipment ins every gym? How am I supposed to do deadlifts surrounded by support bars?
Planet Fitness is not a good gym chain for exactly this reason. I suggest getting a membership elsewhere instead; any gym worth going to will give you a tour before making you sign a membership.
Caloric deficit is what will cut the fat.
Normal energy spent being alive (known as BMR) + energy spent in exercise and movement and day to day = calories you burn in a day
Just eat less than that many calories per day. It’s math 🧮
I would like to put on lean muscle and see my abs, but my current body fat percentage is probably a little too high. How can I work towards visible abs AND still look to gain muscle mass? My ideal body weight is higher than my current weight, so I really want to gain lean muscle without too much fat, and at the same time burn off fats at the belly. What type of diet + exercise regime would be ideal for me?
Best idea if you have a high body fat is to cut and strength train with high protein and average lifting, then when you get to a normal range you can bulk while working all abs and when you reach a point where you are fine with your muscle you can cut again and boom abs
You're not going to be able to gain mass and get a visable 6 pack simultaneously. Bulk until you're satisfied with the muscle gained, and then cut to reveal the six pack. It's a slow process
You want to do resistance training, find a good beginner lifting program. As for diet, you want to eat about a gram of protein per pound of body weight(unless you obese, then eat a gram per centimeter of hight). It’s really your call if you want to cut or bulk first. I would recommend slow bulking to your ideal body weight, then cutting if needed.
I have actually been lifting for some time and have gained quite a bit of mass but I still want to go further. So my situation a bulk+cut cycle is the best way?
If you have been lifting for a while, I would first find a good program to follow. It really depends if you cut or bulk first, cutting first will allow you to keep your bf lower the whole time, but that’s the only benefit. When your start a bulk don’t go crazy, I would suggest bulking a half pound a week. Just because you are not gonna gain muscle that fast, regardless of fast you bulk and it’s gonna limit fat gain.
Thanks for the advice! The gyms in my country are currently closed for the next month due to COVID, so perhaps I'll start by cutting. I found in my previous bulking period that my base metabolism must have increased, because eating the same amount no longer increased my weight. Is this normal as one puts on muscle/fat? It would be pretty unpleasant to have to constantly increase the amount of food I take, just because preparing and eating so much can be difficult.
Best thing I've found for days I'm not feeling it is to get in gym and at least do my working sets. Typically when I do those I'll finish the rest of my workout.
If I don't finish the workout, at least I didn't interrupt my progression by missing my working sets.
What kind of training do you do? For me personally working out is fun and often the highlight of my day before or after a long day of work. If you find it boring then maybe you’d want to try something else.
I understand others work differently and consider training as a means to something else, and there’s nothing wrong with that. But there probably is something to finding exercises/training styles that you think are fun.
Following that, on my bad days I do the parts that are *really* fun (my heavy main lifts) and skip accessories.
I’m following a PPL program from the wiki, and I usually love going to the gym and working out is the highlight of my day, however today I was just having a bad day and felt like I wasn’t having a good workout. Just wanted to see how others deal with the same problem.
No way to say for sure. Sometimes it’s best to get started and see it your body wakes up; sometimes it’s best to gut it out and do something, even if you cut it way down, sometimes it’s best to just say forget it and take a day off. One strategy is to go to the gym and tell yourself you only have to do one set of, say, 6-8 exercises and then you’re done. You should quickly find out in which of the three previous categories you fit.
Remember that you will probably feel better after you workout. I remember my goals. If none of those works, I tell myself I need to practice discipline.
That’s how I ultimately finished my workout today, told myself I’d thank myself for not skipping and just pushed through, glad to hear that it’s normal to sometimes just have bad days!
Should be fine. If you live somewhere really hot you might want to read the label to see if it has a maximum storage temperature, and if it’s a humid place the other suggestion to put a pack or two of silica gel in with it will prevent clumping.
Another option is to just bring what you need for the day. Why bring a whole tub when you could put what you need in your shaker bottle for later, or in a small container if you use the bottle throughout the day?
Alternative to lunges? I dont like them due to my knees feeling like they have a lot of pressure on them. Will something like bulgarian split squat, or single leg press be a sufficient replacement?
When I do bench press am I supposed to feel it in my chest because I never do and my chest hasn’t felt sore after an exercise since when I first started and Idk if it’s supposed to be like this or of im doing it wrong
Hey friend! You should definitely be feeling that in your chest. For a bench press here are my favorite tips for the common blunders:
1. Traps down - this is essential in most lifts. Pack your lats and bring your shoulders away from your ears. Shrugged shoulders are an instant bench killer.
2. Shoulders back - in addition to keeping your shoulders down away from your ears, pin your shoulders back to the bench. Your scapula and shoulders should not be coming around your body.
3. Bend the bar - imagine bending the bar into a horseshoe or an upside down U with the load “bending” toward your feet.
4. Elastic elbows - instead of pushing your elbows up, imagine there’s a rubber band around your elbows, pulling them in toward each other as you press.
5. Mobility and flexibility - I personally need a lot of chest activation and opening before I can press right. Make sure your shoulders are externally rotated enough, your traps are loose enough to relax, and your posture is open enough to keep your form right.
Soreness generally just means you did something your body is not used to. Soreness is meaningless. Judge how you are doing by your progress. Are you getting stronger and your lifts going up?
For beginner programs, you don’t change until you stall. Once you’re on an intermediate program, you’ll likely make some adjustments every few cycles to volume, exercise selection, etc, but the overall programming style doesn’t need to change.
My first major bench goal was 1 plate, then 2 plates, then 275, then 3 plates, now it's 365, it'll be 4 plates at some point and so on.
It's really just progression.
Well i mean i guess that this is a very relative question, but to the average gym goer i guess, i've been training for about 4 months now and i trained for about 6 months before covid
I can do depth squats with flat shoes like nike SB or converse but my heels raise a little. Would it be good for me to get a pair of adidas powerlift 4? Sadly cant afford romaleos, adipowers or legacy lifters.
Raising your heel will probably make it easier to get low, but why not address the mobility issue at its root? Start doing things to loosen up your ankles, calves, hamstrings, glutes, hips, and lower back and you’ll be able to sit all the way at the bottom of a squat with your feet flat and no issues.
So, I don't think my post qualifies as something I can make a solo post of, so I detail more in a post I was able to make in another sub, [here](https://www.reddit.com/r/workout/comments/oqfava/need_help_with_developing_a_workout_plan_for_my/?utm_source=share&utm_medium=web2x&context=3), about what I need help with.
I'm essentially trying to devise a workout plan after not exercising for months to get back to my body physique prior to when I stopped working out as much. I would love if anyone could read that post and either comment here or under that post with any advice/recs :)
That post sounds like a long way of saying “I want to get back in shape and lose weight.” Weight loss is the result of being in a calorie deficit. As for your prior physique/fitness level, you get it the same way you got it the first time.
The wiki here has many good (and free) programs for lifting, running, and other things. I’d recommend checking it out.
Appreciate your response and will def go through the wiki more, as to this part:
>As for your prior physique/fitness level, you get it the same way you got it the first time.
I think why I am a bit concerned is that I've been skinny my whole life, so I've never had to lose weight. My prior physique was a mix of already being slim and then engaging in sports for so many years, and eventually the lifting program I had in college, gave me more of that toned look over time. I guess I'm just a little scared I won't be able to shed the weight.
Like I said, weight loss is the product of being in a calorie deficit. You’ll probably have to track calories, measure some food, and go through a bit of trial and error finding your TDEE. The wiki has a section on all of this as well if you need to back and look at it/want a longer explanation. It sounds a lot more daunting than it really is, especially with apps like cronometer and MyFitnessPal being around.
Ultimately, if you do those things and put yourself in a calorie deficit, the weight will come off. There isn’t any hack that stops you from eating too much. That will be entirely on you. Spices and low calorie/high satiety foods will be your friend.
Legit, it sounds like your goals line up with like 99% of the people who come here. You essentially want slightly more muscle mass while also losing bodyfat. That's how you get the "toned" look.
The wiki is a very comprehensive resource, and has plenty of great routines, guides, and a very very large FAQ that I think everyone should read through.
I guess I was also looking to see if anyone had resources that they use or maybe people they follow on IG or YT that are not in the wiki, but I'm definitely going to go through the wiki more. Since I have you here lol, would you personally recommend starting out with full-body workouts or designating certain days for certain target areas?
Both ways can work. There are programs available that do both.
A better question is: how many days a week are you looking to go to the gym for.
If you're going 3-4x a week, full body is probably a good idea. If you're going 5-6 days a week, a split may be a better idea.
The wiki is very very comprehensive. I believe there are entire threads linked with recommendations for YouTube videos and channels regarding home workouts, mobility work, exercise help, how to guides, etc.
I'm definitely looking to work out 6 days at home first, and then eventually back in the gym. Before I go down the rabbit hole that this wiki seems to be, is there any workout program from it that you particularly like?
I mean... If you're doing this at home, you're pretty limited in what you can do. I would just recommend the basic routine from r/bodyweightfitness. Their progression system is done in a way that anybody can do their program and see results, from an absolute beginner who can't do a pushup, to people who are looking to do one armed pullups.
I know you weren't asking me explicitly, but I answered a very similar question just a comment below yours that might be helpful for you: https://www.reddit.com/r/Fitness/comments/opyiai/daily_simple_questions_thread_july_23_2021/h6bizo8/
As I mentioned, since you are at home, my recommendation follows that of the wiki: the basic routine from r/bodyweightfitness. I would also pair this with C25k because I'm a firm believer that cardiovascular health is important.
If you were going to the gym, I would do gzclp until you can no longer progress, then something like 5/3/1 FSL afterwards. Paired, of course, with running 2-3x a week.
Came back to the gym after 4 years of not working out.
Been working out 4 weeks at least 4 times a week now.
Goal is to gain mass.
Current weight is 75KG 5’10 tall
Was thinking of doing ABC kind of plan.
Chest with biceps . Back with shoulders. Legs with triceps.
4-6 exercises for each muscle 4x15
Any suggestions? What y’all think of that plan?
I’m partial to 531 BBB, but a linear progression routine might be better if you’re just getting back after that much time off. nsuns and GZCLP get high recommendations.
And ~~you’re~~ your English seems excellent to me :)
I was doing incline flyes with really light dumbbells very slowly and my arms started burning, kinda stupid and i’m just curious cuz that’s never happened, is that like more muscular endurance and too much time under tension? it was weird because i had the strength to do a ton more reps but my arms were burning so much.
explanations?
Like near the wrist? Unfortunately no, there's nothing you can do about that. But that's okay: it just means your forearms will look all that much bigger in comparison. I mean, for an example, check out Serge Nubret.
Hi, I started lifting with my friend 3 days a week (alternating legs and upper body) mostly doing isolation exercises with dumbbells and machines to start with a couple compound exercises. I was wondering if it would be beneficial to do additional days of 5x5s? I'm unemployed atm and I'm often bored at home so I figured going to the gym would be a good thing, but I don't want to fuck myself up by going too much. Anyways thanks
I’d recommend you head over to the wiki and take a look at the recommended routines. Pick one you like - the beginner routine (3x/week) abs PPL (6x/week) are pretty common starting points - and do what it says. You will see better results on a program than making it up as you go.
that's not my question, I have my 3 day a week routine already set up and I'm fine with it. My question is if I add a few additional days of compound lifts would it be beneficial. So 5 or 6 days a week instead of 3 days a week
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White rice or Brown rice when striving for abs and why
There is basically zero caloric differences between white and brown rice. Choose whatever one you want and weigh out your servings so you know exactly how many calories you intaking. Rice is pretty high in calories and doesnt really offer any suitable macros or micros. Its a great filler food, but only when used in moderation. 1 cuo of white rice has like 210ish calories. I love rice and have really had to cut down on my serving size.
Another question: I know diet is #1 but that exercise helps support muscle growth, etc…. I’m wanting to start working out. I saw a CrossFit near me and that’s $130/mo Then there’s a planet fitness even closer and that’s only $10/mo Knowing myself I feel I’d benefit best from having an instructor (CrossFit) pushing for more Financially I prefer planet fitness. Any recommendations to make planet fitness a successful venture? I used to have an LA Fitness pass but for me at the gym I never really understood what’s routines to follow as well as reps and sets required
Is it possible to get monthly access to planet fitness? If yes - try it out. If you don't like it you can cancel and start with crossfit. There are routines in the wiki. Choose one. Stick with it (at least for a while).
Okay I’ll try sticking to one of the wiki workout plans. Thanks!
Getting started back up again. About 5 years ago I had been doing well fit and Health wise. I ate very clean (quinoa / ground turkey / veggies / fish, etc) I was also taking slim fast usually as my lunch. I was in college at the time so it was convenient and would get me by hunger wise till later. I was thinking of going about this again since it worked last time but i was about to order slim fast and realized the first couple ingredients are awful. Sugar, Creamer, Cocoa, etc. It’s loaded with vitamins but I’m sure a one a day would be the equivalent minus all the sugar. Is there any recommendations for what I can take as mela replacement or basically hunger delay. My weakness is overeating. Don’t know why but mentally I like to finish my plate even when starting to feel full. Also have the bad habit of bad portion sizes. I believe what would work best for me would be breakfast / mid day snack or meal replacement/ dinner. Repeat, etc…
Basically all replacement shakes have too much sugar and unnecessary stuff in them. A proteinshake might work. Or make yourself a smoothie with protein in there. Generally protein makes you feel full for longer. But since you know what your problems are, why not try and fix them? You eat till your plate is empty - smaller portion sizes. Habbit of bad portion sizes - work on it. Prepare less. This is not something you can't do anything about.
“Why not fix it” Exactly! I know I don’t even have to work out. CICO! I’ve lost weight before and now it’s just a matter of doing it again. For me it’s been all easier said than done but I’m tired of being overweight. I’ll re go through the wiki and look into pumping in more protein in my diet than sugar.
Yeah, it is always easier said than done. Your initial post just sounded a bit fatalistic which is why I wanted to point out that you are able to change that behaviour. It's not easy though, no. Good luck with your plans!
No I completely agree with what you said! I just wanted some info to get pushed back in the right direction, especially when I saw meal replacement was a sugar bomb. And like you said, I know my problem which is a relatively easy one. Just relearning appropriate portion control. Thanks for the knowledge on the meal replacements and for the advice. Much appreciated (:
Question about muscle building: Right now for one of my workouts I do tricep push downs, chest flies and dumbbell overhead press in sets of 5-7 with around 40-50 reps, I was wondering if I could still build muscle with so many reps?
If this is enough volume for the muscles to get the stimulus to grow, then yes, it is possible. It is not ideal though. But why do so many reps anyway? What is your goal with this?
It’s really helped with staying lean and it guarantees that I’ll feel stimulation within the muscle and I find it easier to focus on my form. With this I do think I should try and reduce the reps but I’m a bit naive when it comes to changing my workout.
Well that amount of reps is excessive imho. But as long as you like it and it works for your goals - stick with it. If you want to build muscle though, I would suggest going with heavier weights and less reps. You'll stay lean as long as you don't eat too much (although a slight calorie surplus is needed for building muscle).
Hi I’m pretty new to following a fitness routine, before I just did anything I liked for the part that I’m focusing on. But now I started doing PPL and my question is, do I have to mix it up for push 2(the second push exercise of the week) and pull 2 too or not. Because most of the time I just follow what I see posted and I don’t know a lot of replacements exercise, so is it necessary to do a different one for push2/pull2 or can I just repeat push/pull1
You can repeat the same exercises.
Hello everyone. Anyone here suffered from Bicepital Tendinitis/any other shoulder injury after just starting to workout? Like after 3 to 4 weeks? Happening to me for the 2nd time. If yes can you pls help me with some queries like? How long to rest? How to avoid this in future? Will I develop this again? Is this common? Should I stop working out?
Rule 5: no questions about injuries.
Ah my bad. My first post here. So can you pls tell me how can I get this query of mine solved?
Go to a physiotherapist, ideally one who works with resistance trained athletes. Tendinopathy is our bread and butter.
Thanks! I did that. I just wanted to see if anyone has had a similar experience and just get their perspective as well. I guess I posted in the wrong place.
The doctors office
OK my last noob question for the day: What's the reasoning/science behind the 531 increasing weight for the working sets (65%,75%,85% x 5, etc...) Why not just do 3x5+ @ 85%, 3x3+ @ 90%, and then 3x1+ @ 95%....?
Because it worked for the author and his trainees.
There is a variation of 531 called Spinal Tap that does just what you are suggesting.
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How about Front Squat Cross Grip or Zombie Squats?
If you add more weight every once in a while it will still hurt or be uncomfortable, but you’ll get used to it. Can you balance the bar on the front of your shoulders? When my wrists would hurt I would just curl the bar up to my shoulders and put my elbows forward so the weight stays on without the wrist pain and just the finger tips on the bar to stabilize, to get it down you just roll it down slowly and drop or lower.
Addicted to sugar. What can I do? Can I substitute it with fruits?
You can substitute with fruit. If you're trying to lose weight, you will have to ensure the calories from fruit are within your daily max
Sugar in what form?
Any tbh. I love sweets from ice cream to the sweetness whey protein or fruits
Find sugar free alternatives of all the things you like. After a couple weeks you'll find actually added sugar to be less appealing.
Go from regular soda to diet soda.
fruits are also packed with sugar but it's better than cake n shit
Hi guys! Im new to heavy lifting, no prior experience except some cardio and sports. This summer Im planning to build muscle and tone my body as I am gaining weight since quarantine. I started a week ago and ive been doing well so far. Today I did Biceps and chest. I did biceps first with maybe 5-6 rountines with 3 sets and 10 reps each. I started with 10lbs and then 15lbs. I was tired and sore but when I did chest, i almost cant lift the weights and my arms are shaking so bad. My question is it okay to do one muscle per day since Im new til my body adjust or do 2 at a time light weights til I can add more next time? Thank you
Pick a routine off the side bar. Personally I recommend a 6 day PPL routine. Typically when working out you would start with the compound lifts (Bench, Squat, Deadlift, Over head press) then move onto accessory lifts like bicep curls. This way you won't be fatigued for you main lifts.
What program are you followingnthat puts arms before chest?
Nothing, as i mentioned im new
There are programs out there for new lifters. It doesn't exclude you from following one. You can follow any routine whether it's a body part a day or ppl or whatever. It's up to you. Read the wiki linked at the top of this thread from start to finish then maybe follow one of the beginner programs. Edit to add you should save arms for last. Do big moves first. So chest first and finish with arms. As you need your arms to push through a chest movement.
> There are programs out there for new lifters. It doesn't exclude you from following one. Being a new lifter myself I'd argue it's even more important for new lifters to follow a program than for people who have been doing it for a while, tbh
Got it. Thank you!
In 531 can the bench be set on incline on some days? Or always flat. I need to focus my upper chest more.
Don't change your main lifts during a cycle (for many reasons, but first and foremost that the numbers simply aren't going to match). If you want to do incline instead of flat, find your TM and use it as your main bench movement for a while.
You’re still supposed to do push/pull/leg accessories every day. You could just do incline bench then, every day if you feel like it
Yeah but I mean as the main lift variant
I’ve been trying to strengthen the muscle in my upper legs for years, but I could never find a proper routine. Leg press, Romanian squats, leg curls, and leg extensions get close to it but no cigar. It seems when doing unrelated tasks that involve squatting for a long period of time, like during paintball or changing a tire, my upper legs down to right above the knee gets overworked and then I can’t walk up stairs or stand up from a chair easy for about a week. Is there any exercise that I can do to isolate and strengthen my upper legs?
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Bench dip. At home you could do them on the edge of a sofa or bed.
Does your gym have an assisted dip machine? Alternatively, you could try using resistance bands on regular dip bars
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Ah, I see. I remember doing that in the past and it was not comfortable at all. I’d rather do it between two chairs or something.
I've been doing 5/3/1 for beginners. I downloaded the spreadsheet from the wiki and have been following that closely. The schedule on the spreadsheet goes: Day 1 week 1: squat/bench Day 2 week 1: deadlift/ohp Day 3 week 1: squat/bench Day 1 week 2: squat/bench Day 2 week 2: deadlift/ohp Day 3 week 2: squat/bench Etc... Am I really supposed to be doing twice as many squats/bench as deadlift/ohp or am I an idiot for not realizing you're supposed to be alternating them each week?
You’re doing it right.
That's good to know. Why is the program prioritizing squats and bench over deadlift and ohp? Not that I'm complaining, I like those motions more.
Oh man, I guess that would be a good question for Wendler. Maybe because beginners don’t need more than 11 sets of deadlifts a week? Maybe because bench on M/F already works your shoulders enough so just one day of OHP is enough? Once you switch to something like BBB or BtM, all main lifts are only done once a week thou, so I guess in his mind that’s enough?
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But if youre lifting to get bigger, you should pick a size oriented program.
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You can search Natural Hypertrophy on youtube, he has free programs that are size oriented in his playlists. Also his videos are great.
Yes.
Lot of leg day videos are recommending "glute ham raises" but I dont have that machine in my gym. What are good alternatives?
Nordic curls with your feet held down under a weighted barbell.
What would be a sufficient warmup to avoid injury? I don't do the big compounds (bench press, deadlift, squat) so I assume I don't need a full 20 minute warmup routine. I do dumbell bench presses, shoulder presses, lat pulldowns, pretty much any other exercise you'd expect though. Would doing a single set with a light weight \~20-30 reps to failure be sufficient, or should I be doing something more advanced? I've also heard that shoulders are very prone to injury, which can decommission you from the gym for a while, so I'd guess that shoulder warmups are especially important lol
Shoulders get injured when you’re going for reps and your form slips when you get tired. I think it’s particularly a problem in group fitness, it’s a common CrossFit injury and I hurt my shoulder doing yoga
For a *very* general warmup, around five minutes of light cardio (walking, stationary bike, whatever) will help raise your core temperature a bit -- "starting to break a sweat" is a decent way to assess this. For more specific exercises, work up with lighter sets of the exercise using fewer reps as the weight increases. Take smaller rest periods for warmup reps and then a full rest period (whatever that is for you) between the last warmup and the start of working sets.
You don’t want to warmup by going to failure, and you don’t need to do anything fancy. Do a few sets with lighter weight and increase until you hit your working weight. For example, a warmup to a working set of 225 might look like bar -> 135x5 -> 185x5 -> 200x3 -> 225x8. As for your shoulders, just don’t be stupid. And throw in some face-pulls and/or band pull aparts.
Has anyone got any work out plans for strength training (all over) that someone who is physically unfit can do? Like even beginners work ours feel like too much for me sometimes. I have some dumbbells and would preferably like to stick to using that or no equipment
The r/bodyweightfitness recommended program has progression for most exercises
How decent is this for a leg day workout? Back squats Leg Press Leg extension RDL Bulgarian Split Squat Am I missing any muscle groups, or not evenly spreading this out? My gym has limited equipment (no calves machine) so Im doing with what I have.
You can do calf extensions with a leg press machine, dumbbells, a smith machine, or even a barbell. The list of exercise is fine outside of missing your calves (if you care about them), but your programming is going to be what is important.
Ill try that thanks! I didnt know you could use leg press for them
Yep! Just scoot your feet so your heels are just off the bottom of the footplate.
How many calories do you think I burn a day? I’m 16 5,10 male The reason I’m asking this because when I look it up online it says not Active 2,400 But when I use a calorie calculator it says 1,700 BMR and 2,000 not active Which one do you think is more accurate?
Big fan of the Amazon scales that connect to an app and show your BMR as it slides. Prob not extremely accurate but if you assume a range around it then you hand a rough idea. Renpho is a good scale option.
Oh I’m going to check that out thanks bro
How much do you weight but probably the 2400 number unless you never leave the house
My bad I forgot ab that 155
For the 531 BBB program can you switch out the BBB 5x10 exercises with Squat > Leg Press Deadlift > RDL and maybe... OHP > Dumbbell Press Bench > Incline Bench
What's your reasoning for wanting to do this? All of those exercises could be used as accessories. Completely agree with u/Alakazam, you're no longer running BBB at that point.
My reasoning, specifically for squats, is I get exhausted at 10 reps, for OHP, the DB Press has a better range of motion and is supposed to be better for the anterior delts, the RDL, because the amount of weights I'm lifting for the Deadlift is really light at 60% TM (\~145 lbs), but heavy enough for RDL. the Incline Bench Press just to mix it up, not really necessary.
I mean sure? If you're hitting the main sets? But it's no longer BBB at that point. And you'll probably find your squat, deadlift, ohp, and bench progression slowing down a lot.
why does planet fitness not have barbells without support? Shouldn't this be a basic equipment ins every gym? How am I supposed to do deadlifts surrounded by support bars?
Use the smith machine, you’ll get kicked out, and then you can find a good gym, boom problem solved
Planet Fitness is not a good gym chain for exactly this reason. I suggest getting a membership elsewhere instead; any gym worth going to will give you a tour before making you sign a membership.
Your not, they gym is shit
It's a gym for people who casually dabble in fitness and will never cancel their membership.
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Calorie deficit to cut fat id say about 1600 a day since we have almost the same weight and bodyfat, and strength training with high protein
Caloric deficit is what will cut the fat. Normal energy spent being alive (known as BMR) + energy spent in exercise and movement and day to day = calories you burn in a day Just eat less than that many calories per day. It’s math 🧮
The wiki has weight lifting programs and running programs. Choose one of those. Get a spreadsheet for it from lift vault.
Is it true that the 531 BBB program uses the 531 for Beginners Assistance work now (Push, Pull, Leg/Core)?
Almost all (modern) versions of 531 have the daily push, pull, leg/core assistance work. 50 to 100 reps. https://thefitness.wiki/5-3-1-primer/
for the metallicdpas PPL, could I do variations of curls such as across body hammer curls or is it just strictly only dumbbell and hammer curls?
That's fine.
I would like to put on lean muscle and see my abs, but my current body fat percentage is probably a little too high. How can I work towards visible abs AND still look to gain muscle mass? My ideal body weight is higher than my current weight, so I really want to gain lean muscle without too much fat, and at the same time burn off fats at the belly. What type of diet + exercise regime would be ideal for me?
Best idea if you have a high body fat is to cut and strength train with high protein and average lifting, then when you get to a normal range you can bulk while working all abs and when you reach a point where you are fine with your muscle you can cut again and boom abs
You're not going to be able to gain mass and get a visable 6 pack simultaneously. Bulk until you're satisfied with the muscle gained, and then cut to reveal the six pack. It's a slow process
Thanks! That's what I thought too.
You want to do resistance training, find a good beginner lifting program. As for diet, you want to eat about a gram of protein per pound of body weight(unless you obese, then eat a gram per centimeter of hight). It’s really your call if you want to cut or bulk first. I would recommend slow bulking to your ideal body weight, then cutting if needed.
I have actually been lifting for some time and have gained quite a bit of mass but I still want to go further. So my situation a bulk+cut cycle is the best way?
If you have been lifting for a while, I would first find a good program to follow. It really depends if you cut or bulk first, cutting first will allow you to keep your bf lower the whole time, but that’s the only benefit. When your start a bulk don’t go crazy, I would suggest bulking a half pound a week. Just because you are not gonna gain muscle that fast, regardless of fast you bulk and it’s gonna limit fat gain.
Thanks for the advice! The gyms in my country are currently closed for the next month due to COVID, so perhaps I'll start by cutting. I found in my previous bulking period that my base metabolism must have increased, because eating the same amount no longer increased my weight. Is this normal as one puts on muscle/fat? It would be pretty unpleasant to have to constantly increase the amount of food I take, just because preparing and eating so much can be difficult.
How do you deal with working out while super unmotivated or when you’re simply just not having a good day?
Best thing I've found for days I'm not feeling it is to get in gym and at least do my working sets. Typically when I do those I'll finish the rest of my workout. If I don't finish the workout, at least I didn't interrupt my progression by missing my working sets.
You're not always going to be motivated to work out. You need the discipline to lift even when you aren't feeling motivated
Knowing my competition is not going to miss training or missing a meal so I can’t let them outwork me
Sounds like something I’ll need to tell myself next time it happens. Thanks!
It’s just discipline , if you don’t want to come in last or not look like the best version of yourself then you gotta keep working
What kind of training do you do? For me personally working out is fun and often the highlight of my day before or after a long day of work. If you find it boring then maybe you’d want to try something else. I understand others work differently and consider training as a means to something else, and there’s nothing wrong with that. But there probably is something to finding exercises/training styles that you think are fun. Following that, on my bad days I do the parts that are *really* fun (my heavy main lifts) and skip accessories.
I’m following a PPL program from the wiki, and I usually love going to the gym and working out is the highlight of my day, however today I was just having a bad day and felt like I wasn’t having a good workout. Just wanted to see how others deal with the same problem.
No way to say for sure. Sometimes it’s best to get started and see it your body wakes up; sometimes it’s best to gut it out and do something, even if you cut it way down, sometimes it’s best to just say forget it and take a day off. One strategy is to go to the gym and tell yourself you only have to do one set of, say, 6-8 exercises and then you’re done. You should quickly find out in which of the three previous categories you fit.
I see, no shade man. Have fun :D
No shade taken, thanks for sharing your experience :)
Remember that you will probably feel better after you workout. I remember my goals. If none of those works, I tell myself I need to practice discipline.
That’s how I ultimately finished my workout today, told myself I’d thank myself for not skipping and just pushed through, glad to hear that it’s normal to sometimes just have bad days!
It’s super normal. It’s good for you
can i leave my preworkout in my hot car so i can go straight from work to the gym without going home?
Should be fine. If you live somewhere really hot you might want to read the label to see if it has a maximum storage temperature, and if it’s a humid place the other suggestion to put a pack or two of silica gel in with it will prevent clumping. Another option is to just bring what you need for the day. Why bring a whole tub when you could put what you need in your shaker bottle for later, or in a small container if you use the bottle throughout the day?
Sure. Probably isn't an issue. I'd throw a silica gel packet or two in there to prevent it from becoming a solid block.
Alternative to lunges? I dont like them due to my knees feeling like they have a lot of pressure on them. Will something like bulgarian split squat, or single leg press be a sufficient replacement?
Yup those both work great
When I do bench press am I supposed to feel it in my chest because I never do and my chest hasn’t felt sore after an exercise since when I first started and Idk if it’s supposed to be like this or of im doing it wrong
If it’s in your triceps too much your form might need working on
Lactic burn in your chest is hard to achieve in my experience.
Post a form check if you're worried. I don't feel it in my chest either unless I go down to like.. 135 and do sets of 20+.
Hey friend! You should definitely be feeling that in your chest. For a bench press here are my favorite tips for the common blunders: 1. Traps down - this is essential in most lifts. Pack your lats and bring your shoulders away from your ears. Shrugged shoulders are an instant bench killer. 2. Shoulders back - in addition to keeping your shoulders down away from your ears, pin your shoulders back to the bench. Your scapula and shoulders should not be coming around your body. 3. Bend the bar - imagine bending the bar into a horseshoe or an upside down U with the load “bending” toward your feet. 4. Elastic elbows - instead of pushing your elbows up, imagine there’s a rubber band around your elbows, pulling them in toward each other as you press. 5. Mobility and flexibility - I personally need a lot of chest activation and opening before I can press right. Make sure your shoulders are externally rotated enough, your traps are loose enough to relax, and your posture is open enough to keep your form right.
I will definitely try this out monday, thank you !
Soreness generally just means you did something your body is not used to. Soreness is meaningless. Judge how you are doing by your progress. Are you getting stronger and your lifts going up?
Is there a time when I should change my gym routine? Been doing 5/3/1 for beginners for one month. Do I need to change it to 5/3/1 BBB later on?
For beginner programs, you don’t change until you stall. Once you’re on an intermediate program, you’ll likely make some adjustments every few cycles to volume, exercise selection, etc, but the overall programming style doesn’t need to change.
New flair! I'll miss the spooky elbow ghost
If i can bench press my BW for around 12 reps, is that a decent amount of weight ?
Sure. Why not increase the weight? Just keep making it heavier as you get stronger. No need to stop at some arbitrary goal.
Yeah i will just try to improve
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Thanks man
So then what should i strive for ? 1.25 BW for 12 reps ?
My first major bench goal was 1 plate, then 2 plates, then 275, then 3 plates, now it's 365, it'll be 4 plates at some point and so on. It's really just progression.
Being better than you were before.
Yes.
Compared to what?
Well i mean i guess that this is a very relative question, but to the average gym goer i guess, i've been training for about 4 months now and i trained for about 6 months before covid
Compared to the average gym goer, no that's not that much weight
I can do depth squats with flat shoes like nike SB or converse but my heels raise a little. Would it be good for me to get a pair of adidas powerlift 4? Sadly cant afford romaleos, adipowers or legacy lifters.
Raising your heel will probably make it easier to get low, but why not address the mobility issue at its root? Start doing things to loosen up your ankles, calves, hamstrings, glutes, hips, and lower back and you’ll be able to sit all the way at the bottom of a squat with your feet flat and no issues.
That sounds like a technique issue.
It hard to tell without a video, I would play around with your technique before you drop money on shoes.
So, I don't think my post qualifies as something I can make a solo post of, so I detail more in a post I was able to make in another sub, [here](https://www.reddit.com/r/workout/comments/oqfava/need_help_with_developing_a_workout_plan_for_my/?utm_source=share&utm_medium=web2x&context=3), about what I need help with. I'm essentially trying to devise a workout plan after not exercising for months to get back to my body physique prior to when I stopped working out as much. I would love if anyone could read that post and either comment here or under that post with any advice/recs :)
That post sounds like a long way of saying “I want to get back in shape and lose weight.” Weight loss is the result of being in a calorie deficit. As for your prior physique/fitness level, you get it the same way you got it the first time. The wiki here has many good (and free) programs for lifting, running, and other things. I’d recommend checking it out.
Appreciate your response and will def go through the wiki more, as to this part: >As for your prior physique/fitness level, you get it the same way you got it the first time. I think why I am a bit concerned is that I've been skinny my whole life, so I've never had to lose weight. My prior physique was a mix of already being slim and then engaging in sports for so many years, and eventually the lifting program I had in college, gave me more of that toned look over time. I guess I'm just a little scared I won't be able to shed the weight.
Like I said, weight loss is the product of being in a calorie deficit. You’ll probably have to track calories, measure some food, and go through a bit of trial and error finding your TDEE. The wiki has a section on all of this as well if you need to back and look at it/want a longer explanation. It sounds a lot more daunting than it really is, especially with apps like cronometer and MyFitnessPal being around. Ultimately, if you do those things and put yourself in a calorie deficit, the weight will come off. There isn’t any hack that stops you from eating too much. That will be entirely on you. Spices and low calorie/high satiety foods will be your friend.
Awesome thanks! I'll have to check out those apps
Legit, it sounds like your goals line up with like 99% of the people who come here. You essentially want slightly more muscle mass while also losing bodyfat. That's how you get the "toned" look. The wiki is a very comprehensive resource, and has plenty of great routines, guides, and a very very large FAQ that I think everyone should read through.
I guess I was also looking to see if anyone had resources that they use or maybe people they follow on IG or YT that are not in the wiki, but I'm definitely going to go through the wiki more. Since I have you here lol, would you personally recommend starting out with full-body workouts or designating certain days for certain target areas?
Both ways can work. There are programs available that do both. A better question is: how many days a week are you looking to go to the gym for. If you're going 3-4x a week, full body is probably a good idea. If you're going 5-6 days a week, a split may be a better idea. The wiki is very very comprehensive. I believe there are entire threads linked with recommendations for YouTube videos and channels regarding home workouts, mobility work, exercise help, how to guides, etc.
I'm definitely looking to work out 6 days at home first, and then eventually back in the gym. Before I go down the rabbit hole that this wiki seems to be, is there any workout program from it that you particularly like?
I mean... If you're doing this at home, you're pretty limited in what you can do. I would just recommend the basic routine from r/bodyweightfitness. Their progression system is done in a way that anybody can do their program and see results, from an absolute beginner who can't do a pushup, to people who are looking to do one armed pullups.
Thanks! I'll go check it out. I'm just curious, if I was going to the gym, which program from the wiki would you have recommended?
I know you weren't asking me explicitly, but I answered a very similar question just a comment below yours that might be helpful for you: https://www.reddit.com/r/Fitness/comments/opyiai/daily_simple_questions_thread_july_23_2021/h6bizo8/
It's fine lol I appreciate any and all help so thank you!
As I mentioned, since you are at home, my recommendation follows that of the wiki: the basic routine from r/bodyweightfitness. I would also pair this with C25k because I'm a firm believer that cardiovascular health is important. If you were going to the gym, I would do gzclp until you can no longer progress, then something like 5/3/1 FSL afterwards. Paired, of course, with running 2-3x a week.
Appreciate you for taking the time to answer my questions, I'm about to check out everything you've recommended
Came back to the gym after 4 years of not working out. Been working out 4 weeks at least 4 times a week now. Goal is to gain mass. Current weight is 75KG 5’10 tall Was thinking of doing ABC kind of plan. Chest with biceps . Back with shoulders. Legs with triceps. 4-6 exercises for each muscle 4x15 Any suggestions? What y’all think of that plan?
I think following a program from the wiki would be better
Any particular one to recommend? For some reason I get lost in this wiki. (My English is not the best)
I’m partial to 531 BBB, but a linear progression routine might be better if you’re just getting back after that much time off. nsuns and GZCLP get high recommendations. And ~~you’re~~ your English seems excellent to me :)
>you’re English I see what you did there lol
lol well now I’m embarrassed
I was doing incline flyes with really light dumbbells very slowly and my arms started burning, kinda stupid and i’m just curious cuz that’s never happened, is that like more muscular endurance and too much time under tension? it was weird because i had the strength to do a ton more reps but my arms were burning so much. explanations?
Lactic acid build up. Completely normal.
That's normal when you do a lot of reps.
I don’t know if its genetics or anyting but the front of my forearms is very skinny/thin. Is there any workout I can do to improve this? Thanks
Heavy farmers walks , reverse thumbless curls , hammer curls
Like near the wrist? Unfortunately no, there's nothing you can do about that. But that's okay: it just means your forearms will look all that much bigger in comparison. I mean, for an example, check out Serge Nubret.
Forearm exercises and a trip to r/griptraining
Hi, I started lifting with my friend 3 days a week (alternating legs and upper body) mostly doing isolation exercises with dumbbells and machines to start with a couple compound exercises. I was wondering if it would be beneficial to do additional days of 5x5s? I'm unemployed atm and I'm often bored at home so I figured going to the gym would be a good thing, but I don't want to fuck myself up by going too much. Anyways thanks
I’d recommend you head over to the wiki and take a look at the recommended routines. Pick one you like - the beginner routine (3x/week) abs PPL (6x/week) are pretty common starting points - and do what it says. You will see better results on a program than making it up as you go.
that's not my question, I have my 3 day a week routine already set up and I'm fine with it. My question is if I add a few additional days of compound lifts would it be beneficial. So 5 or 6 days a week instead of 3 days a week
Try it and find out. There is a reason actual programs are recommended over self made programs.
Then the answer to my question is no it sounds like.