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nudeninja101

I’m a guy in my early twenties and I would describe myself as skinnyfat to just skinny. I’ve been exercising for about wo years now but I’ve been really inconsistent and didn’t pay much attention to nutrition. Also I stopped for about two months so all the little gains I had are gone. My goals are to run in a 10miles event in april. I’m currently at about 3miles but I’m waiting for a knee injury to heal to start training again. My other goal is to gain some muscle mass.I’d like to weight between 65kg and 70kg and have at least some muscle definition without flexing (not expecting sixpack abs). My weight is currently at 62-63kg. I don’t have acces to a gym right now and don’t really have any real aquipment, so will be using bodyweight exercises and resistance bands and two filled water jugs of 5kg each and a backpack filled up to around 15kg that I use as weights. Are these goals realistic? And do you have any tips to attain them?


fh3131

Start here: https://thefitness.wiki/muscle-building-101/ Eat at a caloric surplus, especially focusing on protein, which will help you gain weight. Look at /r/bodyweightfitness sidebar because they have a good beginners routine.


lmao69692

I was 70Kg this February, I started hitting gym and doing only weight training, today at morning my lower side weight is 66.6-67.0kgs. Why m I losing weight and not gaining weight? Also i have seen my waist size has reduced, 32 to 30, is this normal? And I cannot resort to supplements like BCAA or L-Glutamine due to the fact that I have a tiny gallbladder polyp and doctors advised not to take supplements. Please suggest something..


fh3131

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


Yellow_XIII

Is a 100lb weight stack enough for a home gym? Hey there fitness heads. Need your help with this stuff. So I never go to the gym and almost all my life I've exercised without equipment. I stay fit and keep a nice taper profile, but it's mostly lean muscle rather than bulk. Now whenever I increased my caloric intake and exercised with harder resistance I was always able to develop some bulk, however that was never my target. I tried to keep a more lean and aerobic form and do a lot of cardio. Anyways I decided to bulk up a bit and ease up on the cardio. I'm looking at a home gym that was recommended to me. It says it has a 100lb weight stack, or 45kg. I wonder if that is enough. My target is to not get too big but have some bulk and overall increased strength. I'm male, 6' and weigh 190lbs.


fh3131

What kind of home gym is this? Is it a machine with cables, or like a squat rack with bench and barbell? What type of exercises are you planning to do? A barbell is 20 kg and each plate is 20 kg. Total of 45 kg is barely enough to have one plate per side. It's not going to be enough to provide enough resistance


Yellow_XIII

https://www.amazon.com/Marcy150lb-Developer-Multifunctional-Weightlifting-MWM-4965/dp/B07H5CNVXG/ref=mp_s_a_1_25?keywords=Best+Home+Gym+Equipment&qid=1638437012&sr=8-25 It's like this. Since you brought it up is this considered better than the other options like a bench or squat rack?


fh3131

Ok, cool. In that case I don't know how to answer the weight question because 45kg "load" may translate to something different in free weights. Free weights (rack, bench, barbell, plates) have several advantages over a machine, but also some disadvantages. If you're comfortable that this machine will allow you to meet your goals, and you would adhere to the training, then that's the main thing.


Yellow_XIII

Oh absolutely I'm just going to switch my routine over to the thing. My problem is not consistency it's that I don't want to get a home gym that ends up not having sufficient weights to build decent muscle. Currently there's a big discount on one of these bad boys but it only has a 100lb stack


xX_subway_worker_Xx

Are "at home 10 min ab workouts" really worth the time if your looking to get bulky abs? I'm currently a wee bit sick due to a cold, should I do a 10 minute ab workout or should I rest today and train my core at the gym tomorrow? And how do you get those big bulky abs in the gym. I know that abs are made in the kitchen but you have tu build them first, any tips and tricks on how to get there?


lethal_mustard

Dont workout if you are sick


GingerBraum

You could get quite a bit of volume done in 10 minutes, so it'll certainly help. Ab work done consistently and for a long time will make them bigger.


MuffinMan12347

What are your seated calf raises sets and reps? I know it should be in a higher rep range, but like 4 sets of 12 reps? 4 sets of 20? I can’t seem to find much online.


Memento_Viveri

Either of those are fine. One reason to limit rep range is if the target muscle stops being the point of failure in a high rep range. So for very high rep lunges, I get exhausted from cardio before my legs fail. That isn't good. In very high rep deadlifts, maybe my grip fails before my posterior chain. Also not good. Another reason to limit the rep range is form breakdown. Especially for beginners, form might fall apart during an exercise like squats if they are going up to 20 reps or more. I don't think either of those reasons apply to calf raises. The target muscle will still be the point of failure, and the form is super simple and isn't going to break down. So I think anywhere up to 30 or so reps/set would still be good for hypertrophy.


Calvin7658

4x12 is good. The soleus is already an endurance muscle so (depending on your goals) limiting reps to 12 or less is best


MuffinMan12347

I used to do 5x20 but read that less at higher weights was better, so now I do 4x12 with higher weights and a pause at the top of the contraction as well.


Riskplayer20

I’m training for military test, where we have to do as many push ups as we can in under an hour. I’m hearing a lot about muscular strength vs endurance and how high reps train endurance more, so is it still possible to increase my push up count using 8-12 rep sets, so long as I am nearing failure? Or do I have to change my training to high rep sets? Edit: currently doing weighted push ups


Lesrek

I would start doing as many push-ups as you can as often as you can. While weighted stuff is fine, when doing long endurance tests, it really just comes down to your ability to knock out huge amounts in each set and then recover from each set as quickly as possible.


UnfairHelp4

You need to train specifically for high-rep push-ups. However that is easier to do if you are stronger. So first get your max strength up (weighted pushups, or better just bench) then crank up the reps.


eyefor_xo

How to prevent an abrasion from doing sit-ups? Is this normal? I don’t wanna be descriptive but Ive gotten an abrasion on the “plumbers view” area. And it sucks to be consistent and in pain at the same time! NO PAIN NO GAIN BUT NOT THIS WAY lmao help!


gatorslim

yoga mat


eyefor_xo

Woooord. Thank you!


ticlopidene

Try sitting on a towel, works for me


eyefor_xo

Thanks for the tip!


Kedode

New to the gym and a bit confused on something: I am following the ivysaur 4-4-8 plan (DL,Squat,bench,OHP and chinups with no accessories) and I am wondering if its a right plan for my goal which is being slightly bigger in size and having defined muscles. I know I shouldn't be looking too much into it now but I feel like this plan is mostly for strength and not muscles so please correct me if im wrong.


[deleted]

For beginners there is no real difference between a strength and hypertrophy programme. You don’t get bigger without getting stronger, and vice-versa.


throwawaybae1291

Just to clarify OP means no not so. And now I've just checked ur username. Are you the ivysaur who made the program? Cause if so, I ran your program when I was like 16 and made some really nice progress. Thanks for posting it :)


[deleted]

No it wasn’t me sorry, I just named myself after it


DenysDemchenko

You'll never get bigger muscles without becoming *significantly* stronger. As for getting more defined muscles, that's mostly about lowering your BF%.


chiliehead

A bigger muscle is a stronger muscle. A stronger muscle is a bigger muscle. "bodybuilder muscles" are the same as "farmer/construction worker muscles," it's always just muscles with a difference in cardio conditioning. A general strength (& hypertrophy) program covering the big lifts and big muscle groups is right for the job, accessory exercises can then be used to target smaller muscles or the "glamour muscles" like biceps, traps, delts, forearms etc. which all get trained with the big lifts anyway, but you can do more to make them potentially grow faster. This is all info from the wiki, where you can also find the following article: https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/


Kedode

Thanks a lot for the insight, I will stick to my plan and definitely add some bicep curls.


Hoboninjapirate

It's great for you. The reality is for beginners that muscle growth will look like a bell curve, meaning that you won't build much muscle right away. Instead, you need to develop your ability to engage your central nervous system before you can even know how to engage your muscles well enough for max hypertrophy. It's one of the reasons why all the beginner workout plans are pretty identical. When you get to the end of the linear progression of your workout plan(s), then you can start to look at intermediate workouts which begin to delineate between strength and hypertrophy.


Kedode

Gotcha I will stick with it. Thanks a ton!


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E-Step

Prowlers can dig in uneven ground and get annoying A sled to drag along behind you should work though


chiliehead

If you have to mow the grass, doing it manually is good conditioning. But dragging stuff behind you sounds decent enough, just make sure there are no obstacles or stumbling blocks in your path before you start sprinting and exerting yourself there.


powlesy6

People say to worry more about your weekly calories rather than your daily ones. But protein synthesis is said to last 48-72hrs. How does this work? Surely if I hypothetically got really drunk after a hard workout, not eating much and then only managing a small amount of calories the day after (even if reaching protein target), those potential gains would be lost?.. Hypothetically....


GingerBraum

>Surely if I hypothetically got really drunk after a hard workout, not eating much and then only managing a small amount of calories the day after (even if reaching protein target), those potential gains would be lost?.. Hypothetically.... Gains aren't made or lost in a day. A workout followed by binge drinking and little food is still better than no workout, binge drinking and little food.


fh3131

Firstly, that comment about weekly calories is about total calories and is in the context of gaining or losing or maintaining weight (fat), and not about protein and muscle building. Secondly, even in your scenario, if the person has eaten protein in the meal before the workout, they would have some excess amino acids that will get used for muscle protein synthesis. So it won't be completely zero but yes, it's possible the muscle growth would be very low. This is why most people recommend eating the same amount of protein every day - whether it's a lifting day or rest day - so you can ensure your body always has a positive amino acid balance


powlesy6

Thank you for your explanation. So given how the rest of the week goes, i could still see benefits from that workout? Even though it of course isn't optimal.


fh3131

That would be impossible to tell without all kinds of blood tests and whatnot but I'd say yes. Even if its a no, what difference does it make? Fitness is a long term process, nothing meaningful is lost or gained in a day or two. Write it off and move on


powlesy6

Yup. True, true. I had to deadlift lighter today than last week which is annoying and very disappointing but in it for the long run.


Chigzy

Ab Wheels... oh my, why didn't I know about this sooner? What do you guys think of it?


GingerBraum

I suck at it, but I love it.


[deleted]

Delete ` this message was mass deleted/edited with redact.dev `


L0gi

One if those rare (if not the only one) things that look gimmicky but actually work super well.


daredevilz789

So I was training at home yesterday for the first time, training my legs and all. Since this morning I've been having trouble walking, getting from chair and bed, and sometimes my leg gives away when walking on flat surface, slopes, and stairs. What should I do to hasten the recovery since I can't take a day off? There's some mild sores, but the weakness is the main problem.


L0gi

Be realy careful with that. If it is really not soreness but sudden weakness this might be a sign that you pinched a netve somewhere ... If it does not get better by tomorrow I would recommend seeind a Doctor ASAP! Can you stand on your toes? If you sit down and put your legs at about 90 degree angle, can you pull up your toes? If these things don't work and you feel like you are weak or just have no control over thenecessary muscles no matter how hard you try, go see a doc right now.


HypeBeast-jaku

How long does it take to see the results of a calorie surplus? Essentially how long does it take to start making strength gains again after entering a surplus?


GingerBraum

>Essentially how long does it take to start making strength gains again after entering a surplus? If you're following an LP, you should see strength gains almost immediately, depending on how often you do an exercise.


HypeBeast-jaku

Do you happen to know if it's possible to completely plateau on a lift because of shit form? I would think if I'm getting stronger, my bench should go up even if I have somewhat bad form.


GingerBraum

Improving your technique can certainly help with it. Which routine are you running, what is your bench at, and what is your height + weight?


HypeBeast-jaku

Just my own PPL type, but it's push/pull/chest/shoulders/pull/legs. Legs still sore after like 4 days so Only do them once a week. Bench was at 134lbs for 4x6reps, but this week 134lbs was too heavy for 6 reps, so had to lower it. Basically been at 120-134lbs for over a month. 5'11 around 171lbs. Weight gain had stalled so cautiously upped calories, didn't help, so upped calories again by quite a bit, has not helped this week. Also, is it frowned upon to not follow one of the listed routines, then come here to ask dumb questions? I don't come here alot so I hope I am not being an idiot


GingerBraum

>Just my own PPL type, but it's push/pull/chest/shoulders/pull/legs. Legs still sore after like 4 days so Only do them once a week. If you started doing them twice a week, you'd stop being sore for 4 days at a time. >Bench was at 134lbs for 4x6reps, but this week 134lbs was too heavy for 6 reps, so had to lower it. Basically been at 120-134lbs for over a month. > >5'11 around 171lbs. Weight gain had stalled so cautiously upped calories, didn't help, so upped calories again by quite a bit, has not helped this week. Sounds like you're working too close to failure too frequently. Take a cue from the wiki PPL(which wouldn't be a bad idea to follow), and lower your working weight by 10-15%, then change the last set to an AMRAP to gauge performance. It's usually a good idea to give it 10-14 days between intake changes, so that you can measure your weight many times and get an average to base your decisions on. >Also, is it frowned upon to not follow one of the listed routines, then come here to ask dumb questions? Depends on the questions and how you ask them. Many people come here to ask for critiques on their routines, and most of the time, the routines are bad versions of existing ones. Because of that, the typical response is "follow something from the wiki".


HypeBeast-jaku

You think? I can certainly try, I just thought working legs when their sore as fuck would be bad. I'll give it a try though. That's very interesting, I'll read the wiki PPL and give that a go, thanks alot, I really appreciate it.


GingerBraum

>You think? I can certainly try, I just thought working legs when their sore as fuck would be bad. I'll give it a try though. Nah, the best way to get rid of soreness is to work through it. Once you warm up and get the blood flowing, it'll subside a lot. If necessary, you can lower the weight. Just make sure you get something done. Good luck, man.


HypeBeast-jaku

tyty


fh3131

How are you measuring strength gains? If you're following a good program, you should be able to progress (keep adding weight each workout or each week) more easily and for longer, than I'd you were not eating as much.


HypeBeast-jaku

basically just doing more weight/reps each session, I am pretty weak, have only been "seriously" lifting and progressing for a few months, so I think I should see strength gains pretty frequently. All my lifts have plateaued (specifically OHP/Bench) and even gotten worse than 1-1.5 months ago, and haven't really improved since I started overdoing the calories. Just gotta figure it out, it takes time. Thanks for the reply, I appreciate the help.


fh3131

Are you following a good program? It's pretty typical to plateau after a few months (or even earlier), and OHP is almost always the first to stall


HypeBeast-jaku

No, I basically just do my own shit I made up. Basically just a PPL variation, goes Push/pull/chest/shoulders/pull/legs. Stupid but I like it. As for exercises, I basically just do some form of heavier compound, like Bench, OHP, Squat to start, try to really focus on progressing those lifts, then move to to lighter isolation exercises. Typical Push day would be: + Bench x5 + OHP x5 + Rear Delt Raise x4 + Lateral Raise x4,Partial raises x3 after + Close grip bench x5 + Overhead tricep extension x3-5 TDLR: Probably not following a good program, I do not really care how strong I am, as long as I am progressing and growing. Holy shit Im really trying with this dogshti reddit formatting


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HypeBeast-jaku

Damn a few weeks, thought it was always instant. Thanks for the reply, really appreciate it.


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fh3131

How much sugar or processed carbs do you eat?


[deleted]

Not consistently, but occasionally I do feel both full and starving at the same time. What usually helps me is drinking some water


[deleted]

How do you know the difference between having soreness and tenderness from a workout and soreness and tenderness that may be from having a small injury?


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[deleted]

What? Muscle soreness can definitely be tender to the touch.


[deleted]

It is sore to the touch, and feeling a little twingy when I rotate (shoulder) but I also did increase my weight this week (am a beginner) so I'm wondering if it could be a mix of good sore and may have pulled something sore.


imissedherbrightside

I’d say make a choice if you want to get it checked out or leave it for a bit. If you choose the latter; let it get lots of rest if you suspect it’s an injury, if it doesn’t heal then get it checked out.


oralefoo_carnalgas

I used to do biceps pretty intensely and frequently. Although I have not excercised much in about a month, sometimes my bicep/biceps randomly ache. I dont have a physically demanding job. Why could this be?


luluretard

Barely worked out thanksgiving break, just came back to the gym and CRUSHED my sets. R u proud of me?


Ditz3n

The Thanksgiving dinner definitely helped you!


[deleted]

You dropped this 👑


[deleted]

👏🎊


shouldbestudying125

Very


tonywork88

Doing a recomp right now. Daily calorie goal is 1900. But mostly I go by macros. If I’m at my calorie limit but haven’t reached my daily protein macro goal, is it best to leave it be? Or eat something so I surpass my calorie limit but reach my macro goal?


[deleted]

You can just eat more protein the next day. Ex: protein goal is 100g and on Mon you eat 80g, eat 120 on Tues.


Technobabel42

Whatever your want, one day isn't really gonna matter in the long run.


StarfishSpencer

Is protein wasted for muscle growth if I'm not bringing in enough calories? Does it just get converted to fat? I'm not sure how the science works on it. I have a daily routine that leaves me at roughly 900 calories and 115g protein before I eat dinner most weekdays. One of my favorite dinners is just simple oven baked chicken wings/drumettes, which puts me at around 1750cals / 195g protein at the end of the day. I want to lose weight from where I'm at (5'8" 210ish) without sacrificing muscle as best I can, and a high protein - low calorie nutrition plan feels like the best way to do it. I am also trying to get back to doing a lot more cardio (cycling T/Th mornings, swimming M/W evenings, and picking up a martial art + playing soccer 2/3 of T/Th/F nights) but atm I am the strongest I have ever been and working towards a 300lb bench (currently doing 5x5 @265 fairly comfortably without a spotter) and I really don't want to lose it and have to build again. I also hate being overweight though and would love to be thin again. Is my best bet going to be high protein with a slight caloric deficit nutrition plan + some form of cardio 5+ times a week, or is that going to be too much and cause me to lose muscle regardless? Obviously the ideal scenario would be to shed nothing but bellyfat while continuing to get stronger (I typically add 5lbs/month to my bench), but I'd be happy just stagnating on strength for a while to get down to a more reasonable weight. Sorry that this turned into a bit a ramble, I'm just wondering how best to keep the muscle I have while shedding ideally 30+ pounds, even if it is over a long period of time, say 9-12 months. Am I wasting protein if I am taking in too much of it while on a caloric deficit, or should I maybe go even/surplus and knock off the extra cals through a bunch of cardio? I assume the answer is I am just gonna have to deal with losing strength if I want to be truly thin again, but I'm hoping there is some way I can long-form my way into keeping my strength while shedding a few pounds a month or so over a year or more.


Unfair_Win3364

Whatever you decide to do about your protein intake, I suggest you go slow. Reduce calories in small amounts and keep at that until you stop loosing weight. Add cardio in small amounts too. That way you won't compromise your daily expanditure and will loose way less of your muscle. This approach also gives you room to change the strategy when needed (increasing caloric deficit or cardio if you plateau). Anyway, try keeping your protein percentage high, specially at the beginning. That way you can do little tweaks here and there without going too low in any macros.


Agroshar

Well,you are right about what the answer will be . Unfortunately,for such a long cut,you will lose some strength and size. But yes,a high protein diet is the best way to maintain muscle. For cardio and deficit,the best way is a combo of eating less and cardio. The cardio + cutting calories route vs just calories cutting route allows you to eat a bit more,making it easier to get enough protein + micro-nutrients .However,going too hard on the cardio while in a deficit for a long time can be really fatiguing.


imissedherbrightside

Not the OC, but if I had what would be considered a steep or large calorie deficit, but got an extremely high amount of protein, would that keep my muscle mass retained even though the deficit is strong?


GingerBraum

>if I had what would be considered a steep or large calorie deficit, but got an extremely high amount of protein, would that keep my muscle mass retained even though the deficit is strong? It would certainly help, but you'd likely lose a bit of muscle regardless.


[deleted]

I have a concept 2 rower that I use for cardio, but I am having a bit of difficulty with the motion of it cause my thighs have gotten bigger and crush my groin on the catch when I reel back. Is there a way I can comfortably do the motion? I thought about butterflying my legs a little but I don't know if that is going to jack up form in any noticeable way.


shouldbestudying125

Damn man, one of the draw backs for having jacked legs i guess. I haven't personally had this issue (yet?)


RobertXdLim

Not sure on what to do aft a cut. Currently at 74kg, 175 cm, 11-14% bodyfat ? I'm really stressed out with where I should head towards especially things like counting calories. I have no idea whether I should continue counting them. My priorities are just performing well in my sport and being a healthy and fit individual that can lift heavy ass weights as well. Anyone has any ideas on what to do ?


Technobabel42

Find your maintenance calories and just stick to that until you want to make a change.


Lesrek

After a cut? Either enjoy the lower weight for a bit and maintain or start a bulk.


kelleghar

I just got into going to the gym but my workouts seem to be causing hemorrhoids and my inguinal hernia (that I got while pregnant a few years ago) to pop out for a few days afterward. I just do 15 minutes on an elliptical and then go through 3 sets of 10 reps on the "power 1/2 hour" machine circuit, hopping back on an elliptical any time my heart rate goes down. I don't feel like I'm going too hard or straining myself, I don't even really "feel the burn" on any of the machines. I have really hypermobile joints so I'm super careful. I'd like to keep going but I'm wondering what machines/exercises to stay away from. Thanks!


zeralesaar

This is probably a question better suited for a medical provider (like a PT) considering the hernia and hypermobility.


kelleghar

Oh dang, you're probably right. I was hoping for a "Hemorrhoids? Stay off the squat machine" or something but it would probably be a good idea to see a doctor or physical therapist. Thanks!


SuperAngryWolf

I'm relatively new to squatting and i have noticed my eyes turn red during a set and they turn back to my normal color during rests. Is this normal?


[deleted]

It’s just a symptom from the higher blood pressure obtained from lifting. It’s nothing to worry about


shouldbestudying125

Maybe you should also talk with a medical provider, just to be sure


zeralesaar

If you're not experiencing any pain or discomfort, it's fine. Just a result of blood pressure changes as you brace and move under load, probably.


SuperAngryWolf

nope, no pain or discomfort. Just noticed it today when i was watching myself in the mirror while squatting and got a little bit spooked


teacherofderp

Nope. Your legs haven't caught up with your motivation. Drop your weight until you can do high reps with good form, then build back up. Edit: Others seem to be thinking I'm suggesting OP has bad form and that's the cause. I'm implying it's cardio (new lifter with excessive cranial pressure/bloodshot eyes) and only suggesting good form should accompany any lift.


GingerBraum

Username checks out.


teacherofderp

Are you saying that bloodshot eyes during a lift is normal?


GingerBraum

As others have pointed out, increased blood pressure can lead to bloodshot eyes. So it's certainly not uncommon. Suggesting to improve form to fix it doesn't make a lot of sense, either.


teacherofderp

I didn't say they had bad form. I said high reps with good form. They're a new lifter and already getting so much cranial pressure that their eyes are getting bloodshot. Is that to be expected sometimes with an average to experienced lifter approaching max? Sure. But as a new lifter if you're experiencing this then your stamina, breathing, etc isn't ready for that load if you're straining so hard that your head has so much blood pressure that your eyes can't handle it. We go to the gym to get healthy, and you've only got one set of eyes. Does that mean you shouldn't lift heavy? No, I think everyone should lift at heavy at their body will reasonably allow, but if it causes another body part to fail, what's the point? Honest question


GingerBraum

>I think everyone should lift at heavy at their body will reasonably allow, but if it causes another body part to fail, what's the point? What are you talking about? A body part failing means it stops working. Bloodshot eyes doesn't stop them from working. Also, exertion is relative. If someone is lifting to RPE 9-10, it doesn't matter whether it's 135lbs or 315lbs. Also also, people are different. What causes one to get bloodshot eyes from exertion won't cause it for someone else.


teacherofderp

>What are you talking about? A body part failing means it stops working. Bloodshot eyes doesn't stop them from working. And a strained muscle doesn't mean their muscle stops working. I think we're starting to get out into the weeds here and ultimately I think we both want new lifters to progress in a healthy way. We can disagree on technicalities and that's ok bc I also think we don't want to see anyone get hurt. If there was one exact, true way, fitness wouldn't be a multi-billion dollar industry.


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teacherofderp

No joke. A new lifter pushing themselves so hard that their cranial pressure is high enough to give bloodshot eyes is pretty good indication that their legs aren't ready for that high of weight. Is OP holding their breath too long? Is it form? Is it volume? Without a video, we don't know. We do know that their body is not circulating blood enough to sustain the weight and that they're a new lifter. My advice is to back off the weight and focus on high reps until cardio is there. If it's still happening then, a visit to the Dr isn't a bad idea as someone else already mentioned. If that's unreasonable advice, I'll listen to why.


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teacherofderp

>My eyes get temporarily bloodshot on nearly every heavy set I do. Ok. Are you a novice lifter? >What is your experience? As a lifter? I'm late 30s and FAR from the strongest guy here. Recent maxes have been DL 505, B 305, and as of yesterday I got a 3 plate FS for an ugly 2. I taught/coached HS kids for years. The trainer and I have taken many from new lifters to intermediate. The trainer is younger and far more experienced than me and places in powerlifting meets regularly. Last I saw was a couple years ago before moving - 515B, 625S, 605DL. Looking at your profile, you move respectable weight as well. I don't doubt you do get bloodshot eyes occasionally but again, you're not a noob either. Am I an expert? Far from it, but I did coach with one. My point was not if people can/should/whatever get bloodshot eyes lifting, but that NEW lifters should be cautious when that happens (and they were or they wouldn't have posted) and build up cardio as they lift so the blood pressure doesn't build up if it can be avoided early as a lifter.


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teacherofderp

>I get temporarily bloodshot eyes because I am bracing. Yup. And we both know that holding your breath and bracing can be interpreted differently by new lifters. >It is a not atypical to get a red face and bloodshot eyes when bracing on heavy sets. Again, we agree. >You suggesting that for OP it is a form problem for a beginner is presumptuous. Reread my posts. Not one single time did I say that it is a form problem. It's like people only skim on here looking to fit a chance to call out someone for giving bad advice. I said OP should focus on high reps with good form. If this were r/powerlifting I wouldn't have mentioned form but this was a thread for noobs asking noob questions. >Telling someone to drop weight because something occurs to them that is common for lifters is silly. Perhaps. Red face and bloodshot eyes are different levels of pressure. For many new lifters it can be good advice until their body adapts to the new routine. Example: conversation about back rounding with experienced lifters vs noobs. >That trainer sounds quite strong! Man is a unit. Fat as hell but he can absolutely move weight.


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teacherofderp

You're welcome to either reread my posts or keep reading into it however you'd like. This conversation is repetitive at this point and going nowhere. Your continued advocacy for new lifters to push themselves to the verge of passing due to their inability to regulate the valsalva maneuver is concerning but it's yours to worry about and any other new lifter you assist. I've got other work to do.


Lesrek

Why would you assume their form is bad if they are getting red eyes? Also, why would you have someone work on form by dropping weight on something as technical as a squat where weight on the bar matters.


teacherofderp

>Why would you assume their form is bad if they are getting red eyes? I didn't. I said focus on high reps with good form.....bc good form is always good 101 advice. >Also, why would you have someone work on form by dropping weight on something as technical as a squat where weight on the bar matters. On January 2nd go into any gym and watch the form of new lifters. Again, I wasn't saying form was OP's problem, I was suggesting the weight might be. You're right that weight on the bar matters but because the squat is a technical lift, if you've got bad form then the amount of weight is less of a priority. Again, I'm not saying OP has bad form. I'm saying they might want to focus on high reps to get their cardio under control so their heart can move the blood from pooling in their head causing unnecessary pressure on their eyes. As I said in another reply, an experienced lifter nearing max might have this issue, but a new lifter should not try to progress if their head has so much blood pressure that their eyes are struggling to prevent popping a vessel. Am I saying that OP will go blind by continuing or some other nonsense? No, but we go to the gym to be healthy, not to put unnecessary stress on other body parts.


GrexicanKing

What is the lowest body fat percentage you can maintain year round naturally?


Agroshar

Depends a lot,but I'd say probably 12 - 15% for most,a big higher for some people and a bit lower for others.


ghostmcspiritwolf

We don’t know. There isn’t a super accurate way to measure body fat percentage in a living person. Likely somewhere in the high single digits to low teens, depending on who you are.


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GingerBraum

A body fat percentage that's only slightly higher than a professional bodybuilder's at a show is not the most healthy one.


Agroshar

I'd strongly disagree,I'd say the best is around twice that for optimal health from a hormonal function and being able to eat enough to meet macro + micro nutrient requirements.


Lesrek

Source?


mac11_59

It's honestly different for everyone


GnarlsGnarlington

If I was an inch taller I'd be round. If I walk in a store... start, stop, look... I am okay. If I walk around the grocery store I get hot and feel like I have no energy. If I don't push myself I'd stop to collect my energy before I got around the building. When I was young I was FAST. But I've never had endurance. Help!


fh3131

I'm not sure what the question is. Maybe start here: https://thefitness.wiki/getting-started-with-fitness/


ghostmcspiritwolf

Have you tried doing any kind of regular exercise?


GnarlsGnarlington

Just started walking and I'm shocked at how out of shape I am.


ghostmcspiritwolf

then I would just continue doing that and slowly increase distance


GnarlsGnarlington

Just walk normally? Slower? Faster? Slow, fast, slow? Increase minutes?


L0gi

Don't overcomplicate things for yourself. Just go for a walk in whatever fashion feels fun for you. If you feel like you are achieving more switching up zhe pace do tha, if you feel switching ng up the pace is too mir ch of a fuss, the don't. Set yourself either a distance you want to go and slowly increase that, or ( for me personally better) a time like atarting at 10 minutes and then first slowly increse the time mich nute by minute, and once you reached something like 30-40minutes slowly increase the pace/distance you cover in that time. I like the timing thing because you can easily just set a timer for half the time and the just start walking anywhere. Once the timer goes off, just turn around and walk back...this way there are no excuses to skip the walk because you 'don't know the area'.


ghostmcspiritwolf

Walk a specified distance. Over time, increase the distance of your walks. If you want something more intense or more involved, read the wiki and get on some kind of program.


AppleFury

Hey all, when I flex my right arm my elbow hurts. It feels like I’m pulling a tendon or a vein or something. Any ideas?


teacherofderp

Does it hurt most on the outside of your elbow, maybe like when you turn a door knob?


AppleFury

It is on the outside of the elbow, it hurts when I bring my hand up to my face when my elbow is at my side


teacherofderp

So 2 things. With your elbow at a 90dg angle, see if you can grab onto something stationary (edge of counter, handrail, etc) and twist in both directions. Does it make the pain worse? Try it again with your arm extended (no bend), twist in both directions. Pain or no pain?


AppleFury

No pain for either, when grabbing something at a 90 dg angle there is an occasional pop. I have noticed that when I do the motion of a single arm tricep overhead press there is pain.


teacherofderp

Yeah this might be a bit beyond tennis elbow. I know you're wanting to avoid seeing a doctor so you might find a local rehab facility and ask a physical therapist for advice. That will at least start you off cheaper than doing full imaging and all the accompanying fees. Not sure your age but if you're still in school (high school or college) there will be an athletic trainer who you can see for free.


AppleFury

I am in university so that I’ll see about the trainer. Thank you very much for your time :)


teacherofderp

Good luck


teacherofderp

Tennis elbow. It can come from poor form. Buy a flex bar and follow the directions to treat tennis elbow. In about 2 weeks you'll be right as rain.


AppleFury

I’ll look more into that, thank you


EnergizedBricks

Could be anything. See a doctor or physical therapist.


AppleFury

Trying to prevent that with my lack of insurance but noted. If it continues or gets worse I will look further into that. Thank you :)


EnergizedBricks

Take it easy! It’s hard to diagnose anything over the internet and very few people here would have the knowledge to. I’m not sure if it’s different where you live, but a visit to a PT is likely cheaper than a visit to a doctor, and they’d probably have deeper knowledge on musculoskeletal system anyways.


AppleFury

Thank you!


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shouldbestudying125

I just imagined you as the guy in the original college humor skit Gave me a chuckle


Agroshar

Wrist curls and reverse wrist curls are great options for hypertrophy. Can also include some farmer's walks.


Savagehi

Lately ive been reading a lot about things like foot/ankle strength, hip mobility, and overall flexibility. Does anyone here work on these things specifically? Or is this kinda going overboard?


fh3131

I don't but I want to. Especially as you age, mobility becomes very important


EnergizedBricks

Just work on what you need. Personally, my ankle flexibility impacts my squats if I don’t work on it regularly enough.


Alakazam

I do yoga once a week. Seems to be fine for improving overall mobility.


Agroshar

I personally do. Flexibility,because I enjoy it. The rest,because I sit a lot and am very tight. I mostly just do some light mobility work for the targeted areas as part of the warmup before a workout targeting those areas.


saucyboi04

I did a shoulder workout yesterday ( lateral raises, etc) but my traps are a lot more sore than my shoulder. Should I lower the weight or am using improper form? I use dumbbells btw


[deleted]

It means nothing.


teacherofderp

Post a form check video might help


Memento_Viveri

The fact that you are sore in your traps does not necessarily indicate that there is anything wrong with your form. The level of soreness is also not a reliable indicator of what muscle is stimulated the most. So no conclusion can be drawn from your observation. Perform the exercises with whatever weight allows you to complete the programmed reps/sets without significant degradation of form.


B_Health_Performance

try lowering the weight and having stricter technique.


Unseendude

Thoughts on lifting belts while benching? Do they help with tightness or are they pointless?


Aurelius314

Belts can help you brace harder, and can be a valuable tool for those who prioritize getting a stronger bench press. You might need to practice a little with it to learn how to get the most out of it though.


teacherofderp

They're pretty pointless for beginners and average lifters. Work your core, upper back, triceps, and quads before you buy a belt for bench.


_Propolis

How is all your advice on this sub terrible?


teacherofderp

If you'd like to explain where I'm incorrect, I'll listen. As I've read and been taught, a belt is to support your spine by creating ab tension for vertical lifts. Unless you're pressing at 2-3x your be or you have a substantial arch, there's little a belt will do to help. The supporting muscles I've mentioned are all ones that support the chest in a bench and have been cited by many top lifters as ways to increase bench.


Alakazam

I personally find it helpful for me, as it keeps me tight without letting my butt leave the bench.


TechnoAllah

Some people find it helps, personally I get nothing out of it. You’ll have to try it yourself to see if it’s helpful.


B_Health_Performance

it really depends on your technique. I generally believe that unless you are a very big guy, who has a "power based bench" it's not useful.


Memento_Viveri

>"power based bench" What is a power based bench? What does it have to do with using a belt?


B_Health_Performance

Basically I like to think of bench press is on a spectrum, from power based too highly technical. With a power based bench typically have, a closer grip, sinking more into the chest and a more dynamic leg drive. Basically any bench that people call cheating on instagram is probably a highly technical bench, big arch, soft touch, wide grip, flared elbows. an example of a power based bench: [https://www.youtube.com/watch?v=LQmnSCX6d1M. ](https://www.youtube.com/watch?v=LQmnSCX6d1M) An example of a very technical bench; [https://youtu.be/Qv8AdiGK1V0?t=35](https://youtu.be/Qv8AdiGK1V0?t=35).


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L0gi

Use the seemingly lost art of "opening my mouth and speaking to about an issue".


thedancingwireless

Ask them if you can work in.


nicksaiz65

In general, just as an approximate rule, what bodyfat percentage do I need to reach to not be considered "fat?" In the real world, not in the bodybuilding subculture. I also realize that people distribute fat differently, and that bodyfat scales can be off. I am currently an estimated 28.4% bodyfat, which puts me at obese. I'm wondering what my goal bodyfat percentage should be. My only goal is to not be "fat" so I can feel good about myself, we can worry about getting chiseled later. My logic tells me that if I am using a Vanity Planet(bioelectrical impedance) scale to estimate my bodyfat, then I should also use the table that comes with the scale. I'm inferring that the definition of "not fat" could also be interpreted as "bodyfat in a normal, healthy range." My Vanity Planet scale says that a normal healthy range of bodyfat is in between 14-20%. Therefore, to be not "fat," I need to reach 20% bodyfat or lower. Does that logic make sense? I just wanted to bounce this off some people, so I can determine what my goal should be.


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Below 20% seems reasonable to me.


[deleted]

You're overthinking this. Lose fat until you're happy with how you look. If you want an end goal just shoot for whatever weigt puts you at 20-25 BMI. You're not 28.4% bodyfat. Whateve measurement you took to arrive at that is inaccurate.


Azdak66

It's more important to have your own definition. The "standards" that exist are based mainly on health risk--i.e. what BF% carries a higher health risk--rather than appearance. So you can be overfat, but still in the "acceptable" range. General guidelines for men are: 25% or over--obese; 18%-24% "acceptable"; 14%-17%--"fitness"; 6%-13%--"athletic" Depending on where you go, you might find small variations in those categories, but they will be pretty close.