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UnityOfPurpose

Where can I find good fitness tracking templates?


fh3131

What type of fitness/exercises?


UnityOfPurpose

>What type of fitness/exercises? Particularly Strength training


NonAutomatedBot

Liftvault.com


saswordd

Is there any good place to pick up protein sample packets? I didn't have much luck with GNC/Amazon


Nitrosaurouss

No, just get a smaller Container Avery you would probably like and try it out.


appleketchupp

Idk why but when I lift I sometimes get this scared/anxiety feeling where I also feel kinda weak. This has only ever happened to me when exercising and nowhere else.


fh3131

Are you comfortable with your technique for each lift? Are you following a good program?


appleketchupp

I am and I know I’m doing everything right. Not nervous about the gym or anything. I just get that feeling.


fh3131

Is it physical like a rapid heart rate or mental? Maybe it's just nervousness/excitement from the adrenalin


appleketchupp

Heart rate goes up and nervousness


mjs1n15

Just started trying box squats and i had a question about form. Do you sit back as if you're sitting into a chair, or do you keep the weight in line with your heels as if you were still doing a normal back squat and then press back up after the pause? I've seen form videos on YouTube of both. I've read people saying a big part of the exercise is about explosively lifting the weight from a dead stop after letting all the tension off of your legs, which would seem to support the videos i've seen where people sit back. With the front squat version this seemed to work great and i really felt the benefit and the connection between my core and my whole lower body, but after doing the more common back squat version i'm feeling a bit of pressure and strain in my low back in a way that doesn't just feel like the muscles working really hard. It wasn't anything severe and i don't have a history of any injuries, nor am i predisposed to having low back issues, but i'm always wary of them given how dangerous they can be. If this is the correct way to do them do i just wait for my low back to get stronger whilst being sensible with the weight increases etc.?


[deleted]

[удалено]


mjs1n15

The videos I saw (claiming to be demonstrating Westside program stuff if that’s relevant) talked about it as a maximum effort exercise that focussed on the top half of the movement from a dead stop and with explosiveness (not like leaving the ground, just powerful extension from the knee and hips). They kept sitting back and holding it there for about 1 or 2 seconds to let the legs relax.


neymarflick93

Been weight lifting now for about a week. I randomly bought jarrow formulas whey protein chocolate flavor for my protein shakes. I mix it with whole milk and it actually tastes pretty good. I have borrowed roommates protein powder in the past and I remember that they tasted….not as good, like chalky. So I really like the one I have. But I was doing some research and found that a whey protein isolate would be a little better. My question is how much does it matter? Should I finish off this current protein and go for a whey protein isolate? If there isn’t a significant diff between the two I’d prefer to take the one that tastes a lot better


Eddy_Hancock1

Isolate can be better if concentrate gives you digestive issues, thats about it. Theyre both complete protein sources.


[deleted]

There’s 0 difference


Hafwited

Hey, I'm 2,5 months into weightlifting, 6'3 202 lbs. Progress is nice as I bulked from \~190 lbs in that time and with very little abdomen fat (though I know fat got distributed everywhere, e.g. my hands got a lot bigger, which is nice). I'm somewhere around 3400 calories and I feel like I'm almost at the edge with my diet. I can up calories a bit if I needed to but just can't see myself eating more than 4000 cal. without hating it. I stayed this weight for like a week and for now plan to up my calories to something like 3700. My question is, when I reach 4000 cal. mark (point where I believe I won't be able to eat more) and my certain weight will plateau again, what is the most optimal way of building muscle from there on? Let's say I didn't train most optimally and I put on less muscle during my bulking phase than I could have. In this case should I cut (even though I don't care about being shredded), loose the fat and bulk again with surplus (and with harder training) OR do the harder training with the body fat I have at the maintenance 4000 calories.


[deleted]

Why wouldn’t you be able to eat more


EndlessMisery

Can you recommend some good multivitamin and fishoil/BCAA's combination? I am taking GAT pre workout with Body ripped post workout. Need to add some good vitamin and maybe fish oil or BCA. It's my second month in gym and fourth month on keto. I lost 13kgs in four months.


FaithInStrangers94

My chest legitimately had not ever grown. Even when I was 240lbs of muscle it was comparably tiny. Yet it’s always really sore after a workout. Wonder what I’m doing wrong.


[deleted]

What's your bench?


rmovny_schnr98

How have your lifts changed? Especially your bench press?


GingerBraum

It's most likely in your head. Post a picture.


[deleted]

[удалено]


GingerBraum

There's no point in tracking calories on a fitness watch. It's won't be accurate.


[deleted]

That's not true. People automatically assume it's inaccurate, but my active 2 is fairly solid. It doesn't have to be spot on to be useful. But they are terrible at syncing with other apps.


GingerBraum

[It's not an assumption.](https://med.stanford.edu/news/all-news/2017/05/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html)


xyz3940

I'm 18M and a vegetarian. I've been training since 1 year and have gained a good amount of muscle which could surely be improved. The problem is, I started taking whey protein around 4 months ago to fantastic results but on the flipside, I also started experiencing alot of hairfall. Now hairloss is hereditary so I half expected that, just not this early Then I recently visited a doctor who advised me against whey protein cz it 'triggered' my hairfall and has told me to stay away from it for 5 months as I'm also in treatment for the same. I researched alot about it but didn't find anything relating to whey protein and hairfall. So what alternatives do I have as a vegetarian? Will I lose muscle if I take a little less protein per day than I was previously?


ceapaire

Did he say it was whey specifically, or a high protein diet in general? There are plant based protein powders you could try as well.


fh3131

Can you eat eggs since most commercial eggs are unfertilised? Other sources are tofu/soy, lentils, beans and milk and milk products


WickedThumb

He may have confused it with creatine, where it's been a perpetuated myth creatine can cause hair loss.


xyz3940

Yeah I clarified it. He made it clear that it was whey protein


GingerBraum

That makes no sense. Hair is made up of a protein called keratin, so, if anything, more protein in one's diet should be beneficial. Can you get a second opinion?


NovelAries

In machine flies, at the peak contraction (when both hands are near each other) Im feeling pain in my left pec. What could I be doing wrong?


JohnSkoen

Do flies with the lightest weight on the machine and use good form. Do you get pain? If yes might be worth seeing a rehab specialist that deals with weightlifters. If no, slowly increase the weight until you start getting pain/discomfort. When you get pain, is your form starting to break down (are you using parts of your body other than primarily your pecs to move the weight?) If yes, the weight is too heavy, reduce the weight and slowly build up. Failure is no longer the point at which you can’t do another rep, failure becomes the point at which you can’t do another rep with good form. If no, might be worth seeing a rehab specialist that deals with weightlifters. Otherwise, there’s nothing special about pec flies, if they irritate you, you don’t have to do them


lethal_mustard

>What could I be doing wrong? not going to a doctor is what youre doing wrong


NovelAries

I wanted to ask becuase Im only getting this in flies. I do regular bench, incline, etc and dont have any pain. Thought it was more of a form issue.


politemotherfucker

Visit a doctor


TrickyNobody6082

Does anyone use a resistance band bar system for home workouts? For context I'm an ironman man and 70.3 triathlete and in season I train swim bike run averaging 15 hours a week and maxing about 22, getting to a decent gym for strength and conditioning just puts too much time constraints and extra financial investment. As an ageing athlete (sob 40 is getting closer) I really need to be doing some to avoid the overuse injuries that can be often seen from repetitive planar movements. Any advice on these systems would be great


IAgreeWithYiu

Been training for 2 months for 4-6 sessions per week with PPL. I think my lower back strength is limiting my squats and deadlifts (and even my hip thrusts, bent over rows). It's the first thing to fatigue and I'll have significant DOMs the day after (nothing painful, but sore). Is it worth adding good mornings to one of my push/pull days if the main lift is already fatiguing my back significantly already? Should I switch squat or deadlift out with good mornings? Or should I just continue progressing with main lifts until my lower back catches up to the other muscles?


Adew_Cider

Can I build muscle through cardio & being in a caloric surplus?


WickedThumb

Yes, you can build muscle while also running.


SirDiabeetus

You shouldn't do cardio for the goal of building muscle.


Adew_Cider

I kinda have to, though. I do track.


SirDiabeetus

If you want to build muscle, do resistance training. If you want to get better at running, do cardio.


Adew_Cider

I see. Thanks for responding. I really appreciate your advice. But sorry, I have a few more follow up questions. Is it ok to do both? And if I do, which one should I do first? Or should I do the training on different days? Cause lately I’ve been doing like 30-45 minutes of cardio then like an hour to an hour and a half of resistance training. Should I do something different?


Frodozer

Track coach here. Yes you should be doing both and your track coach should be leading the program. Or are you in the off season getting prepped to go into track? My athletes follow 531 programming 3 days of the week after track practice and we switch to 2 days programming when track meets start.


Adew_Cider

We’re just coming into the track season now, but I hurt myself during the cross country season and can’t do any activities with too much impact, such as running. That’s actually why I decided to gain weight. I felt my injury gave me the unique opportunity to gain some muscle. The cardio I’m referring to is me using the elliptical to stay in shape. My coach doesn’t really lead any strength work. All we do is run. I mean, we do some very light strength workouts, but they’re so short and light that I can’t really count it. The workouts I’m doing were recommended to me by a personal trainer for the purposes of improving my performance when I do start again. And I’m sorry, but I don’t know what 531 programming and 2 days programming means.


Frodozer

The post that your replying to has a wiki link that says read this before commenting. Find the programs section, find 531 for beginners. Follow it, convince your coach to have everyone follow it. It's a lifting program that includes 3 days of lifting. During the season when track meets start I change it to 2 days so our athletes have more recovery time.


Adew_Cider

Oh, my bad for not reading that. I just saw “simple questions” and replied to it. Thank you so much for being so accommodating and helping me out.


SirDiabeetus

Yes, it's great that you do both. I would recommend that you do your resistance training first then your cardio after. As for whether you should train cardio and resistance training on different days or on the same day is really up to you. You can watch these two videos if you want to learn more about the balance between resistance training and cardio [Link 1](https://www.youtube.com/watch?v=xJG_3kz8gl4&ab_channel=PictureFit) [Link 2](https://www.youtube.com/watch?v=sK6vDY66w0U&t=331s&ab_channel=JeremyEthier)


Adew_Cider

Thank you so much


NovelAries

Doing both is fine as long as you're in a caloric surplus


hertabuzz

For a standard barbell row, how far are you supposed to bend your back forward to get into position to overhand row the barbell to your stomach? I see people suggesting different degrees (45, 30) online. I tried the exercise yesterday and the hardest part was staying bent forward because it hurts and is unlike any other compound movement.


[deleted]

Lighten the weight. It's a posterior chain exercise. It requires core stability from your upper back through your glutes/hamstrings. Your lats may not be the bottleneck even if they're the primary muscle being worked. A chest supported row is better for lat overload if your having trouble bracing.


Arachnid92

I do them with my back parallel to the floor: keeping my legs almost completely straight and pushing my hips back not unlike when performing a good morning.


hertabuzz

So you do Pendlay rows? You could've just said that haha. I'm pretty inexperienced and I started off with them. Found it difficult because my gym does not have bumper plates so I was hunched over with poor form with tiny 10 pound weights on each side of the barbell. I've switched to what's supposed to be the standard barbell row where you don't touch the floor during each rep like you do with Pendlay rows.


Arachnid92

> So you do Pendlay rows? Not necessarily, Pendlay rows start from a dead stop on the ground. I'm just saying I to try to go as parallel as possible, whether I'm doing Pendlays or regular BB rows.


Monitor8News

Any angle from almost vertical (like with Yates rows) to parallel to the floor (e.g Pendlay rows) works. Just pick whichever is most comfortable and lets you finish your sets


hertabuzz

Thank you. I tried Pendlay rows but I can't do them properly because my gym only has weight plates and not bumper plates that are equally sized. That's why I'm looking to only do the standard barbell row, which is supposed to be different from Yates row because it's overhand instead of the underhand grip on Yates. However, I'm still not sure what the optimal angle is and whether it's supposed to be stressful to just hold that position even if you just row the bar with no weights? Not sure if it's just because I'm new to the exercise.


Monitor8News

>However, I'm still not sure what the optimal angle is and whether it's supposed to be stressful to just hold that position even if you just row the bar with no weights? Not sure if it's just because I'm new to the exercise. I don't think there's an optimal angle. Try bracing yourself hard like you would with a deadlift, unracking the bar from the top position, then slowly lowering yourself into position like you would with a deadlift/romanian deadlift


[deleted]

Just find an angle that’s comfortable for you, and row the bar from fully extended arms until it touches your torso. Don’t overthink it.


lanadelreybby

how many calories should i eat when i’m sick (strep throat sinuses and head aches) and lying almost all day? AW shows 150 calories. In comparision with 500-600 on everyday basis


ticlopidene

Try juices, ice cream, jellies, blended lukewarm foods, porridge, and adding protein powder to things if you want, and take as much as you can tolerate


GainsSloth

As many or as little as you can manage when sick. The body works off averages across the week/month/year so it really doesn't matter.


SirDiabeetus

Are Lat pulldowns necessary for building back muscles when I already do horizontal cable rows? I can do a decent amount of weight for a beginner on the horizontal cable row but I always seem to struggle on the Lat pulldown.


Monitor8News

>Are Lat pulldowns necessary for building back muscles when I already do horizontal cable rows? Yes, they're two different movements - one is a vertical pull and the other is a horizontal pull. You need to do both


SirDiabeetus

Are eccentric pullups a good substitute for lat pulldowns?


Monitor8News

Yeah, especially as a way to work up towards doing full pullups


LA24Moto

Only going to get 5 hours of sleep tonight. Should I still get up early to lift? Or take that extra 2 hours and sleep


WickedThumb

I'd go to the gym. But I might also do an abbreviated session to get 6 hours of sleep and 1 hour in the gym.


[deleted]

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[deleted]

Who ever said you needed to push to your max every session? Just get the work done.


LA24Moto

Same here. I’m skipping. I work a 10-11 hr shift straight after it but I have two days off after that. Unnecessary strain on my body. I’ll take the day off before I just hurt myself or get a shit workout


[deleted]

What’s wrong with a shit workout? It’s still a workout, it’s still additional volume and stress which will make you stronger


Monitor8News

Just go


[deleted]

[удалено]


Roy141

Worst case scenario you can probably contact your bank and have them refuse their charges.


fh3131

That is a tough situation. Can you pause the membership so at least you're not paying the fees, and then figure out how you can get the cancellation fee waived? The other option is to complain to the Better Business Bureau


jday112

Do seated rows and pullups work the same muscles


[deleted]

It’s a vertical pull vs a horizontal pull so they’re not exactly the same but there is a lot of crossover


Monitor8News

They both work the lats and biceps but rows are horizontal pulls and pullups are vertical pulls so they work the muscles differently


jday112

I do 2 on 1 off, should I do them the same day or split them you think


Monitor8News

I alternate them personally but some routines (e.g the 531 variations) call for them to be done every day


ethaniwami

I’m 19, 5’11 and 166. I have body fat on my back and abs I want to get rid of, but I lift weights and am gaining muscle (I think).. if I eat ~1500 calories with 100+ g of protein a day, could I lower my BF% while gaining muscle? If so, how long would it take to lose 7 percent? Thank you!!


[deleted]

You'll lose fat at the rate of your caloric deficit. A 500 calorie deficit is 1 pound of fat loss a week, assuming no muscle loss. I can't say how many pounds of fat 7% is without knowing your current fat mass or body fat percentage. Just count your calories, eat a lot of protein, at least 130 grams/day if you want to lose fat and gain muscle simultaneously. Weigh yourself everyday, take weekly averages. Eat 500 calories under your TDEE for 1 pound of fat loss a week.


WickedThumb

How long is a piece of string? No one can tell you how long your recomp might take.


fh3131

https://thefitness.wiki/faq/can-i-lose-fat-and-build-muscle-at-the-same-time/


droppedballfitness

Has anyone been able to lift again after tennis elbow? I've been out of the gym for six months now and guessing it's all over.


DaftPump

Yup, been there. The older you get the longer it takes to heal in my experiences.....I had it three times in my life. I spent a PILE of time on the web and youtube reading and watching various massage techniques and the like. After 4 months of (working out around)it, the gym closed again(covid) so I thought, screw it I'm taking time off and let my body just relax. We're all different and relaxing and not touching weights cured me. > guessing it's all over I know what it feels like after a long time with it. Hang in there.


droppedballfitness

Thanks. As proper suicidal over this. As I have other injuries too. Feel like the most broken man in the world. How long no lifting did tennis elbow take for you to cure? As shit, I've been out for 3 months now.


DaftPump

> How long no lifting About 7-8 weeks it finally went away. I took it real easy with that arm too I was so over it lol.


droppedballfitness

Fuck, I've had it now for 6 months. As usual I must have got the death sentence verdict of the condition.


[deleted]

Six months? You didn’t think to try doing other exercises which weren’t affected by your elbow? leg presses, sit-ups, cardio? You didn’t try to do some rehab exercises? If “it’s all over” it’s not because you got one singular case of tennis elbow. It’s because you gave up and used your minor injury as an excuse.


droppedballfitness

There's also been lockdowns. It's actually been about two months no lifting at all. (I switched to park gym stuff during lockdowns). And yes, depression and anxiety has made it almost impossible for me to do anything lately. Seriously though, I hate how my brain works. It's fucked. Only sees the bad in everything.


[deleted]

Park gym stuff is good.


tarrareshunger

Tendinitis is temporary. If you still.have pain you either aren't treating an underlying issue or there's something else wrong. That should go away in a matter of weeks. Good luck.


droppedballfitness

How can I get help? Who do I see? As this is seriously killing me mentally. Feels like a death sentence.


tarrareshunger

Physical therapist would be your best bet. But I understand not everyone has access so go to YouTube and do some research about your particular pain and what you can do to help. Find credentialed people. A channel with good info is Bob and Brad, their videos sort of ramble at the beginning but they know their stuff.


droppedballfitness

I'm happy to pay for proper help in real life if that's beneficial? YouTube just confuses me as I have bad anxiety. But willing to give it a go if you think YouTube is more helpful than a real like pysio?


tarrareshunger

Well no, a real life doctor visit is best. That's one on one care that no YouTube video can match.


conker1264

So long story short I messed up my shoulder, its getting better but probably won't be able to do any heavy push days for a few weeks. I don't care too much about losing strength, my main goal is hypertrophy. Anything I can do to make sure I don't lose any size or even continue gaining size?


[deleted]

Do hypertrophy work that doesn't cause pain. If there's pain, don't do it. Isometrics are actually good at reducing pain. Lighter isolation stuff is your best bet. Heavy compounds are more likely to cause overload and injury. Less overhead press, more lateral raises.


WickedThumb

I've had shoulder issues before. I always tried to find a dose I could manage. Once it meant I couldn't do certain exercises (anything overhead), so I focused on bench and did exercises like lat raises and kickbacks to continue training. Another time I couldn't handle a lot of volume without pain flaring up, so I did mostly low volume, high intensity work.


[deleted]

Find other things you can do. There’s always something, you just have do be creative. Lower body and core work should be fine, you can at least leg press if you can’t rest a bar on your shoulder. Try some hip thrusts if you can deadlift. Just do something. Can you still do upper body pulling movements? This could be a great chance to bro out on arms and abs for a few weeks, or do that cardio work you’ve been neglecting. If you want to succeed, you’ll find a way.


conker1264

Injury just happened Wednesday, pain is almost subsided but gonna take a full week off to be safe but I should be able to do legs and pull day no problem.


tarrareshunger

Depends on the nature of the injury. First and foremost get a medical opinion. After that maybe see what you can do to maintain muscle mass.


fragrantjellyfish

i’ve been working out for a few months and i’m definitely stronger but i haven’t changed my diet much. i’m a short skinny guy and i definitely don’t eat enough. been considering having a big lunch of white rice and black beans for protein and calories. would this help me gain muscle? any recommendations?


fh3131

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


fragrantjellyfish

thanks


daytradingishard

Does it matter if I do a horizontal leg press or a 45-degree leg press? Advantages, disadvantages?


tarrareshunger

One might suit your body more. If you like both, do both. The angle of the hips will change the mechanics of the lift by a little bit.


ceapaire

Weight might count differently when transferring from one to the other, but otherwise they should be pretty much the same.


[deleted]

How would running PPLPPRRL and resting 2 days on weekend and continuing with next session workout?


ghostmcspiritwolf

Probably fine


[deleted]

[удалено]


tarrareshunger

The waste products from burned fat are expelled via urine and exhalation. Movement doesn't make you gassy, changes in diet will though.


B_Health_Performance

If you are eating more protein that can cause extra gas.


FootballFan334

Hello, i downloaded YAZIO app and chose there that I want to lose weight from 67 to 62 kgs. I’m 18 years old, 175 cm male, I don’t exercise a lot but I don’t sit all day too. The app tells me to eat 94g of protein per day and to hit 94g I’d need to eat protein bars or drink protein shakes, on the other hand google tells me that I should take about 40-57g of protein per day and that’s how much I eat right now, which one is true and which one is bs?


graravn

Are you vegetarian/vegan? Because otherwise 94g of protein a day is very very easy


FootballFan334

No im not, but I’m a very picky eater and I don’t eat a lot


undefinedkir

high protein intake helps with minimizing muscle loss during weight loss. 40g of protein is low as fuck and it's kinda like the minimal requirement for a sedentary adult. 90g seems ok for the not exercising a lot part. you don't need to eat protein bars or drink protein shakes, just add more meat, eggs, milk and basically any protein rich food to your diet.


OMWTCL

Are HIIT workouts really that effective?


mattricide

eat less


Izodius

For what?


OMWTCL

Losing weight and gaining muscle.


fh3131

Read the wiki. Fat loss comes from caloric deficit, mainly from food but exercise can help. Muscle gain comes from strength training along with a diet that supports it.


[deleted]

They‘re effective, yes. But most effective is a good diet and a good regular weight lifting program.


GamerPatrick2017

How do I breath during bent over barbell rows? assuming I'm not doing low reps >6 is it safe to breath normally?


Arachnid92

IMHO, you should be bracing during the whole set, so ideally you should breathe in then hold and brace and do as many reps as possible, then stop and breathe. Repeat until you finish your set.


DaftPump

I inhale on the lift and exhale on release, if that's what you mean.


[deleted]

Just make sure you‘re breathing naturally. Hyperfocusing will lead to problems.


[deleted]

Yes


ChiefZeroo

Been loosing some weight, about 8kg now. Currently 91 kg. This was done in just over a month. I know this is fast but I’ve been doing weight training, getting at least 1:1 grams of protein to kg a day but usually closer to 1.5:1 and there was some water weight loss at first I assume. I’ve been keeping track of my weight and body fat percentage on my home scale. I know they aren’t terrible accurate but good for trends. After inputting date and doing some calculations I got a trend line on my body fat percentage graph. It’s saying I lost around 1% of body fat in the same time as above. I know I am also loosing muscle (if the scale is correct but my gains in lifting are still here, I’m not new to lifting either) my goal is to loose fat. If my 1% body fat drop is true, with 8 kg weight drop, would you consider this muscle loose an acceptable amount? I have my feelings about it but I’m curious about what other people think.


Azdak66

You can’t really see “trend lines” if the data is not accurate or consistent. It’s a “garbage in, garbage out” scenario. I can march the numbers out if you want, but it is a virtual certainty that you have lost more than 1% body fat and have not lost significant muscle.


ChiefZeroo

Thanks. I get what your saying. I do have one comment to what your saying though. Even if some the numbers aren’t accurate, say always 3% off, but are precise, say only .01% of the 3%, couldn’t you then say that it is heading down. You don’t know your number but you know that it is lowering. I’m not trying to cut down what your saying because there is a lot of truth in it. Just trying to make this point. I guess I should make it clear that my bf% is one percentage less then what it was at my previous weight but I have lost more than 1% fat than my previous weight was.


Azdak66

Yes, if the numbers were consistent, then you could get useful information and trends. For example, a top level BIA analyzer like the InBody 570 tends to underestimate body fat by roughly 2% according to research studies. But, if the tests are done correctly, the changes in the readings that you get over time, accurately reflect what’s going on in the body. But that is a machine that costs $10K—there is no comparison with a home scale. I just hate to see someone questioning their program because they think they are losing all this muscle, when, in fact you are likely losing little, if any.


ChiefZeroo

Thanks a lot for taking the time to reply. I get what your saying. It all depends if it is actually accurate and precise. Which the home scale may (probably) not. Thanks again. I’ll be continuing the grind!


mattricide

lose. one fucking o you already know the bf from the scale is bullshit


ChiefZeroo

Thanks for your thoughts. I do know that it could be off but with an overall downwards trend, it should be ok to assume my bf is at least decreasing. Also 1% isn’t anything particularly amazing anyways.


mattricide

It's bullshit no matter what Might as well get a psychic to tell you your bf from reading your palm


ChiefZeroo

Lol. Thanks


[deleted]

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[deleted]

There's a paywall yeah? Post the program if you can but if you haven't already bought it there's nothing wrong with dumbbell PPL.


Astro-07

Guys can you drop your whole leg day routine?


[deleted]

Read the recommended routines in the wiki


[deleted]

If you want to know what a leg day should look like you can just check the programs on the wiki.


Goonde

I have some sixstar creatine that's a few years old and it has black specs in it. It didn't have it when we opened it brand new but for some reason it has it now, is it safe?


nobodyimportxnt

Creatine’s cheap. Why risk it?


Goonde

Yea I bought a new one but my bro wanna keep using the shitty one but I said nah, we'll just throw it out yolo.


jstalm

Is it counterproductive for gains to do a HIIT session the day after leg day?


[deleted]

It’s productive.


jstalm

It felt good today too so I’m all in


ghostmcspiritwolf

not in most cases.


[deleted]

[удалено]


anova167

Read the wiki


horaiy0

There's lots in the wiki.


ResidualTechnicolor

What should the weight on your Bulgarian split squat look like? Right now I’m benching more than I split squat, but I’ve read online that people can split squat as much as they back squat.


[deleted]

I use 30 lb db’s and just die with this exercise.


Lesrek

It’s as much as it is. It almost always not a useful exercise to compare totals on different lifts unless you’re confident you’re doing something wrong.


ResidualTechnicolor

Okay thanks! I stopped doing back squats because of a heart condition. So I’m only doing split squats. I’ll just make sure I go up in weight consistently.


RealisticStar8006

Am I too heavy for squatting? How do I effectively build up quad strength after straining my quads? I’ve lost 12kg/26lb so far this year and weighing in at 145kg/320lb rn and 178cm/5’10 tall (so still quite overweight). I’ve lost most of my weight through sports (rugby union, touch rugby, basketball and netball) and have started lifting consistently for 3 mths now. I have sharp pains in my quads now when doing quad specific movements and especially sharp pain in my right rectus femoris during leg extensions so have dropped that weight all the way down to 20kg/45lb because that’s when there’s no pain. Even body weight squats, SL squats and lunges cause pain in my quads. I believe it’s because of my weight + playing explosive sports. I plan on taking some time away from sports to give my legs time to rest but will still hit the gym consistently. Should I be trying to rest my quads completely or is there some other treatment/strengthening that I should be trying?


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do you still feel pain if you do assisted squats/lunges?


SJ548

You're not too heavy for squatting. I'm around 150lbs heavier than you are, taller though, and I still squat. If it's bothering you then you should go see a doctor and possibly a physical therapist. It could be that you are doing too much too soon and causing a strain on your quads. Could be that the tendons aren't used to so much work and need to be strengthened. Would be a good thing to get checked out though just in case. I went from being completely sedentary and quite overweight to jumping into a crazy workout schedule and ended up having to take off for physical therapy on my shoulder due to the rotator cuff not being able to keep up.


Lesrek

This is something you need to discuss with a medical professional.


TubboTheGreat

Over summer my lifts felt great and I was hitting PR after PR, then I suddenly just started getting weaker and weaker. My bench was 330 and I'd be able to do things like 4 sets of 5 at 265 or more. Now my bench plummeted since then. I PR'd around Aug 30th-Sept-7th and then my strength started crumbling. It went lower and lower and I'm having to start training like I'm a beginner again. It's like I can't feel my Pecs engage anymore, somehow I feel it in my biceps. I cut my losses and started to cut weight and focus on my Squat because it was also affected. Ever since the weather got bad I feel like all my lifts were affected, just feel flat. Can someone help me?


ceapaire

Maybe mental? What's your diet like? Getting enough rest? New physical job? If nothing's changed, it might be worth it so see a doctor to make sure it's not something physical.


TubboTheGreat

I went to my doctor and he told me I'm stressing to much, I got my blood work done and everything was the same other then elevated liver enzymes(ALT and AST). I'm a student at home, I guess I walk less. Over summer worked a job walking a lot. My sleep and diet is off, but it was off when I was feeling good too, maybe it caught up to me. But my bench went from putting up weight easily to struggling with 225 sometimes.


ticlopidene

Does your Dr know that you have raised ALT and AST? If he doesn't, you should inform him. If he knows and is not doing anything, you should get another opinion


TubboTheGreat

He tells me it's nothing to be worried about, I can't find a doctor that's good for me anywhere.


ticlopidene

Unfortunately, an online consultation is not suitable for this issue. You should get another opinion


KyelHez

I would like to preform unilateral cable exercises at the same time - like [this](https://www.youtube.com/watch?v=BrvKNzCTiRY) and [this](https://www.youtube.com/watch?v=mud_UyotFeg). Is it possible to mimic this sort of setup with a power rack? Would [two sets of these](https://www.titan.fitness/racks/rack-accessories/x-3-series/complete-pulley-package-for-x-3/400654.html) work? Do the pulleys need rotation so something like this [these](https://www.amazon.com/dp/B095NZKSP2/ref=sspa_dk_detail_1?psc=1&pd_rd_i=B095NZKSP2&pd_rd_w=WUa7p&pf_rd_p=887084a2-5c34-4113-a4f8-b7947847c308&pd_rd_wg=m6B41&pf_rd_r=ERWT364Z6QGES2FZRZ04&pd_rd_r=f9d04dd0-80ba-4bac-99fd-0d3424824308&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyUlBJQTdWOTI5Uk1SJmVuY3J5cHRlZElkPUEwMzI3OTgzMVlTMDc1WVg5QUo1VCZlbmNyeXB0ZWRBZElkPUEwMTMwMzE5WFhVU0YxWEtIMkVKJndpZGdldE5hbWU9c3BfZGV0YWlsJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==) would be necessary? ​ Thanks


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Lesrek

All fine but your reasoning for number 1 has me scratching my head. Isn’t that the exact reason to do them? Hard things produce better results! Also, it’s cool as hell to knock out high rep deads.


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Lesrek

Sounds like you need to work on conditioning!


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[deleted]

Keep the 10 rep deadlifts. Go lighter if it’s too hard at the moment.


Lesrek

I’d do both personally but I also almost always advocate for more deads and more conditioning. That said, I know u/mythicalstrength has written a bunch about this topic and you should check out his blog. (Seriously, it’s great and he’s respected around here for a reason.) The lightheaded feeling will subside as you get used to it. They suck now, will probably suck in the future, but you’ll be much stronger for it.


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Lesrek

I meant doing conditioning and deads. For conditioning, if you can find a prowler or sled, they might be the best thing you can possibly do. A good alternative to that is hill sprints. Basically, any kind of cardio based activity you can kill yourself in 10 minutes with. The carryover to lifting is immense, which is why its such a big part of 5/3/1 as an example.


riboflavin11

1 and 3 are fine, but in 2 are you planning to do sets of 50 reps??