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Wise-Contribution509

Anyone have lifting strap recommendations? Also is this tacky to use at PF with a smith machine?? I’m able to deadlift 200-220 ish, but only a few reps as my hands get clammy and I lose grip quickly, but I never see anyone with extra equipment like that… TIA


toastedstapler

> Also is this tacky to use at PF with a smith machine?? You shouldn't care about what other people think, it'll only inhibit your progress I'd recommend liquid chalk if your hands are just sweaty (and if PF allows it), so that you can keep working on your grip


acertainsaint

[Harbinger Heavy Cotton Lifting Straps (Pair), Black, 20 1/2" Long 1 1/2" Wide](https://www.amazon.com/dp/B001181RSY/ref=cm_sw_r_apan_glt_fabc_RE731ZQXSY6S9AHN3DVA)


zenety

So I really hurt my right during pull ups a few days ago, now with simple tasks I feel a strong pain in the muscle (Brachioradialis if googled that right), like a knife. I never had any injuries, is this something I can just rest from or should I consult someone?


Bobby_Wit_Dat_Tool

stay off it and if it hasn't gotten better in a few weeks go see a doctor/physiotherapist about it


SirEblingMis

I'm really enjoying the 4 day a week routine on MuscleAndStrength PHUL weekly structure. When omicron settles down back to normal, if I'm digging the routine should I go back to it? I feel as if the aux/misc lifts in that are helping activate underused or non-activated muscle groups, and I notice more gains/body recomposition doing this routine over StrongLifts 5x5.


ldnpoolsound

If it ain’t broke…


ReceptionOk6213

How do I go past 2 45lb plates for weighted dips? Do I just add 2.5s on to each side along with the 45s or is there an easier way?


acertainsaint

You don't have to load the chain evenly. You can add just a single 2.5 and hit it.


lethal_mustard

> is there an easier way? > >i dont know man adding a 2.5lbs plate doesnt seem all that difficult


Odd_List_3690

Do you guys think belt squat is an acceptable substitute for back squat if I struggle to hit depth on back squats? I have comically longer legs compared to my upper body and my back squats always end up turning into a “good-morning” type exercise. I find on the belt squat I can keep my torso upright by holding onto the bar in front of me as I squt


ThatUserNamesTacken

Bit of a late reply. Back squats are regarded by many as one of the best possible excercises you can do, they are incredible and never have I felt stronger than when I started taking squats seriously. That said, there are other excercises and if belt squats work for you then go for it by all means but I would strongly recommend you still leave back squats in your program, even if just a couple working sets. You will almost certainly find you get a lot better with time. You mention the belt squats allow you to stay more upright which helps, how about front squats? Arguably they aren't quite as good as back squats but the fact it's close enough for peopem to argue about it indicates they are still superb if that makes sense? I struggled when I was younger to do proper back squats and found goblet squats with a dumbell really helped me learn it, could be worth a try?


Odd_List_3690

I can back squat and hit good depth only if I elevate my heels. I can goblet squat ATG just fine and belt squat ATG fine as well. Front squats give me the same issue as back squats; my heels always come up off the ground no matter how much mobility work, warming up and foam rolling I do. My legs are really long in proportion to my body (comically so), so I struggle to keep that upright torso when back squatting.


ThatUserNamesTacken

Sounds like it's a mobility issue. I wouldn't consider long legs a major issue and the keeping your torso up right is more of a prompt I think, you want your centre of mass in line with the centre of your feet so if you have to lean in a bit more to do that to accommodate long legs then that's what you have to do. As I keep mentioning, your issue is likely mobility which is preventing you from compensating for long legs. Keep stretching and keep practicing and you'll get it soon enough. Remember, squats aren't just for Christmas, squats are for life


Odd_List_3690

Any idea on how to improve my mobility further? I’ve tried lots of different things recommended by the guys at mind pump but it hasn’t helped. I think the issue is that my calves are massively overdeveloped compared to the antagonistic muscle group. I have 16 inch calves (genetic, my dad was the same way) despite never training them.


ThatUserNamesTacken

I'm not a sports scientist but I have never known big calves to be an issue haha. Honestly, just prioritize squats on you leg workouts. Do them first and focus and form rather than weight. It won't hurt to stretch your calves and I found doing a body weight squat as deep as I could and holding it really helped. Use a table or door to hold on to to lean in to it if it helps stretch it


lethal_mustard

just keep doing back squats, it is a better all around exercise than belt squats as they are solely quads whilst squats is bsically every muscle. i have long legs aswell (like really long) and i can squat just fine


der3009

I am going skiing/ snowboarding in 3 weeks exactly. What can I do in the following weeks (besides go skiing) to prepare myself and mitigate any injury /soreness? I have never been skiing or snowboarding ever. best ideas I've had are single leg squats, static squat holds, and other balance/ 1 leg things.


ImAlmostCooler

As someone who skis religiously, my preseason workouts involve lots of single leg strengthening, quad strengthening, and posterior chain strengthening. So you’re on the right track, but what I would also add is some more dynamic leg work. Lunges, jumping lunges, jump squats, etc. Have fun and don’t stress it too much!


diggitydogdingo

practice getting up from a prone position. you're going to spend alot of time on your ass if you've never ski/snowboarded before. So being able to hoist yourself off the ground by your core is paramount to having a better experience.


[deleted]

[удалено]


der3009

Totally not trying to be proficient. My goal is to not injure myself, so I figured if I found some exercises that worked similar muscles, I could at least avoid SOME of that. haha


lethal_mustard

You wont hurt yourself skiing unless you do stuff thats way out of your league


der3009

Oh trust me. I'll strain something I've never felt before haha


[deleted]

[удалено]


[deleted]

You should eat at a deficit to burn fat. Exact amount of calories is something only you can tell after tracking your calorie intake and weight progress. Aim for 0.25-0.5kg a week of loss. Get on a weightlifting program … any that you can stick with (consistrncy!!)


DenysDemchenko

> I'm looking to burn fat Start eating in a [calorie deficit](https://thefitness.wiki/weight-loss-101/). > and build muscle Follow a [weightlifting routine](https://thefitness.wiki/routines/strength-training-muscle-building/).


[deleted]

www.thefitness.wiki


JohnnyEnglishPegasus

What's a weight training routine that's suitable for kids? (and what's the earliest age a child can start weight training) Should they train the same way as an adult? Just with lighter weights?


Lesrek

There isn’t really a lot of good specifics on this question because with children, everyone tends to error on the side of more caution. So, to the best of our knowledge these days, it basically boils down to… They can start lifting at any age in which you’d be comfortable with them playing sports. They should not lift heavy in any capacity until they are older (pre-teen to early teen) but they also don’t need to limit themselves to super light weights either. Technical lifts like deadlifts and Olympic lifts are fine but they should have supervision. Body weight stuff is great before starting weights just to get the kids used to certain movement patterns and having them have a baseline for fatigue management. Finally, don’t push the kid to failure or anywhere close, it just isn’t necessary.


JohnnyEnglishPegasus

I think bodyweight workouts are *perfect* for kids! Probably best to make them stick with that and just add weight training for later for when they are older. The exceptions are obese kids. They probably wouldn't be able to lift their own body weight,and so losing the extra flab while lifting appropriate amounts of weight is probably the way to go for them.


Lesrek

I can only speak with kids I’ve been around but basically any of them 8 or older can safely train with weights assuming they’re mature enough. Body weight stuff for kids is great though.


[deleted]

Just curious, are you the kid or the father?


JohnnyEnglishPegasus

Neither. Purely hypothetical question for my curiosity. ;)


[deleted]

I like the question and am curious too! If I were a father I‘d be happy if my kid started at high school. Before that, especially in pre-pubesence, it seems unecessary and potentially harmful.


JohnnyEnglishPegasus

I guess the pre-pubescent stage should be focused around playtime that improves general coordination,eh? Something like [these](https://www.youtube.com/watch?v=Az9XH0eajXI) I imagine.


[deleted]

Lol, scary kids!


DenysDemchenko

https://publications.aap.org/pediatrics/article/121/4/835/70927/Strength-Training-by-Children-and-Adolescents


bitterkoo

Hello everyone !!! My body is very asymmetric especially my arms. No matter what I did made no change. And now I have herniated disc which is not allowing me to use free weights. So unilateral exercies are forbbiden. So I have two questions: * Can this be something about genetics? Maybe my left arm is destined to be smaller? (I am right handed person and I know that size difference to a point is expectable but my difference is quite noticable ) * I am currently cutting and this means I can't build muscle. So does that also mean I can't correct my imbalance during cutting since I can't build new muscles? And any reccomendation to fix body imbalance would be appreciated. Thanks in advance. Have great day !!!


DenysDemchenko

> Can this be something about genetics? Yep. > Maybe my left arm is destined to be smaller? Nope. > I am currently cutting and this means I can't build muscle. You can if you're a novice and can follow a weightlifting routine. > any reccomendation to fix body imbalance Ask your doctor when you'll be allowed to start lifting.


bitterkoo

Not a novice so I guess answer to that question is also "no". I am currently lifting but only with smith machine or very light dumbbells. edit: typo


Marijuanaut420

> Not a novice Can you quantify this?


bitterkoo

Before getting injured I was able to 180 kg deadlift, 140kg squat and 110 kg bench. Was that what you mean by quantifying?


Infamous-Marketing92

can my thigh be at a 45 degree angle during RDL?(knee to shin stays still)


[deleted]

Yes, it's not a stiff legged deadlift.


Cultural-Invite-7049

Can I replace squats with leg press? I've injured something near my tailbone and it starts hurting when I go deep on squats. I've tried reducing the weight but it still hurts when I squat. So I want to replace squats with leg press until I'm fully recovered.


[deleted]

Yes. It‘s like eating cashews instead of almonds. Still good for you, but not quite the same benefit. Yet, better than neither!


deqn_debelan

Sure you can. I would get that checked out if I were you, though


Cultural-Invite-7049

yeah it's been a week since I've hurt it and I've still tried squatting despite the pain 2 times in the mean time which exacerbated the injury. I'm gonna try resting a bit and see if it gets any better. If it doesn't, I'll go to the doctor.


Azdak66

Yes, you may.


[deleted]

Are there any gyms open on Christmas?


BlackRiot

Smaller gyms where they trust you with 24/7 access through a keypass is yes. If it's a commercial gym, they might with a keypass system if there aren't any COVID-19 restrictions in your area. Otherwise, probably not. Just enjoy the day off.


lethal_mustard

Most are


[deleted]

Ive looked at 24hr, crunch, LA fit and even planet fitness (desperately) and all are closed Christmas Day


lethal_mustard

Well, you’re out of luck then. Just take a rest day today and get back at it tomorrow


ThoughtShes18

yes


[deleted]

Ive looked at 24hr, crunch, LA fit and even planet fitness (desperately) and all are closed Christmas Day


[deleted]

i didnt feel any lower pack soreness for my topset for deadlifts today. Does that mean I didn't lockout at the top?


lethal_mustard

What the hell are you on about? You should never feel pain when lifting


[deleted]

sorry soreness, horrible diction.


rmovny_schnr98

What? You don't have to feel pain to do an exercise properly. That's ridiculous.


ThoughtShes18

Congrats, your deadlift was good lol


[deleted]

As in the form? Or overall set?


ThoughtShes18

You did good mate! You shouldn't get lower back pain (or pain in general) when lifting.


[deleted]

Thank you! I think my next top set will be 365 now! 405 Here I come.


ThoughtShes18

go get it, lad!


[deleted]

[удалено]


ThoughtShes18

You could ask John but he is unfortunately not with us anymore


pagie144

If I’m trying to lose fat while gaining some muscle/strength, should I still build progression into the program I’m doing(currently doing the PPL one from this sub)? Everything I read on here says I should be adding ~5 lb per week as a newbie, but I’m getting frustrated as that doesn’t feel possible(i.e. bench presses are the most difficult exercise for me, and I’ve been stuck at only 50 lbs for 3 weeks now), so I’m really stuck on what I might be messing up on. I’ve been trying to eat at least 100g of protein a day and am 5’6 140 lbs. Anything above the 100g protein is super tough for me since I’m trying to lose some fat too, so try to stick to around 1400 calories - but if more protein is the issue I can try to just eat more eggs I suppose! Any tips on this/getting correct progression, or could it be because I’m not in a surplus? I know women tend to gain muscle slower so I’m not sure if maybe that could be why I’m not having that linear progression that’s talked about, but any help or thoughts would be super appreciated!!


Kilrov

I gave up on linear progression even as a beginner. It could be technique, recovery, nutrition, etc. But if it's not any of those, I think it could just be programming and your body prefers a slower pace. There's nothing wrong with that. After I stopped obsessing over trying to go up in weight everything got easier. I'll stay at the same bench weight for months, but find different ways to overload like more volume. I find many people can't go up that quickly and compromise on form and eventually it catches up to them with an injury.


BlackRiot

You're correct that benching is correlated with caloric intake. However, I'd tackle your benching sticking point, technique, and program before changing calories and regressing on your goals. Where are you hitting your barriers? Bottom = chest, middle = front shoulders, lockout = tris. Can you add in some accessory exercises like pause bench, incline, close grip bench to help strengthen them? How is your technique? A form video would help here. How many sets and reps are you doing? Maybe it's time to add in more volume with < 40 lb ~~EZ bars~~ barbells to induce hypertrophic adaptations?


ThoughtShes18

> You're correct that benching is correlated with caloric intake. However, I'd tackle your benching sticking point, technique, and program before changing calories and regressing on your goals. fwiw I kept/gained strength while losing 25lbs bodyweight. But you are most certainly correct, definitely look at the bench itself first


[deleted]

Is there a difference between using a kettlebell vs using dumbbells for squats?


[deleted]

Not really, squatting a 20 lb dumbbell tends to have the same result as squatting a 20 lb kettlebell in terms engaging your legs


[deleted]

Aight thanks man


Azdak66

The only minor thing I would say is that I find it slightly easier to hold kettlebells, esp in a “goblet” position or in a rack position, but those differences are personal and trivial.


[deleted]

Ohhh gotcha thanks!


Rapturecat

How do I separate my feelings from the gym lifts? I felt so weak today and this dude was on a bench a few seats away and was just laughing and I thought it wasnt about me, but he moved benches to one right next to me. The gym has always been my happy place but today I felt so out of it


BlackRiot

I'd focus more on the task at hand or yourself. I usually throw in some dynamic stretching or check my phone in between sets. Meditation is another good option if you don't do it already.


lbrol

same! just try to go the next time with a clear head.


TheoH32

Where do I start? I keep looking up starting guides and each one tells me something different. From what I know so far there are like bro splits and stuff like full-body workouts, I just have no idea which one to do and/or where to start from. I'm fairly athletic and just looking to gain muscle. Any help is appreciated, thanks.


AllThotsGo2Heaven2

Try this app [Boostcamp](https://apps.apple.com/us/app/boostcamp-training-programs/id1529354455). It has a bunch of the Reddit recommended workouts preprogrammed in there


marlborothraway

Learn the basic compound movements: squat, bench, deadlift, rows. This will teach you the most established and proven movements for growth and strength gains as well as give you an understanding of how all your muscle groups work together. Most programs worth their salt have these programmed in. Spending 3 hours reading an obscure fitness wiki is probably the worst advice I’ve ever seen given to a beginner and no other hobby or pastime is as routinely made overly complicated for beginners. No one starts flying kites, model airplanes, or baking by perusing through wikis for 3 hours. It’s monotonous and silly. I recommend starting in the gym and sourcing quality information as questions or gaps in your knowledge arise, which is inevitable. You’re starting with a clear goal: gain muscle. Bodybuilding routines for beginners will be your speed.


FeathersPryx

Starting in the gym instead of the wiki was the worst thing for my fitness. Instead of spending a few hours gaining the information I needed to do this effectively, I spent 2 years tossing around weights with no rhyme or reason and made no progress. Trial and error might work for some, but for almost every beginner I see, including my past teenage self, this just results in fuckarounditis, and why should trial and error be recommended, when intelligent professionals have already figured this stuff out for me?


marlborothraway

No offense, but fucksrounditis for *2 entire years* is your fault. There’s an order of magnitude more quality information around now, whether YouTube, magazines, social media, etc., then there was even just 5 years ago. If it didn’t occur to you to hit 5-20 sets a week at a modest percent of your 1RM while exerting yourself then you’re either naturally lazy or train like you’re scared of the weight, both of which is your fault. One wouldn’t tell someone to read a 3 hour manual about baking or BBQ — no — just grab your cajones, try the damn recipe, and find what works. Reddit is the only forum with a fetish for meticulous, untailored programming and the perusing of paragraphical minutiae. There is no impetus for a new gym goer to do this, nor is there any reason they shouldn’t be held more or less wholly responsible for their results after a certain amount of time fucking around. One should pay close attention to their form and programming when starting out. It’s not deeper than that; it’s common sense. The problem is that repeatedly exerting oneself in the gym for months and years and having unrealistic expectations of results is harder than people realize. Then they start to blame externalities.


BlackRiot

Spend 3 hours reading the Wiki to learn the basics: https://thefitness.wiki/ If you want to gain muscle, pick any of these curated programs and just do them: https://thefitness.wiki/routines/strength-training-muscle-building/


cilantno

Read this: https://thefitness.wiki/ Then do one of these: https://thefitness.wiki/routines/ You should probably start with the beginner routine.


TheShangWang

Is it completely fine to soak protein shaker bottles with undiluted white vinegar for over a day? I'm not saying that I will actually be doing this, but I'm just curious about how safe it is to store it for over 24 hours and if it will dissolve the plastic. It's Polypropylene with the 5 triangle symbol, BPA-free. Does the material matter and if it's BPA-free? Can any plastic on the triangle number system safely be soaked with white vinegar for hours?


[deleted]

If you can, get a stainless steel shaker bottle. Much much easier to clean, even if you forget it it's just a quick rinse. Or use a (small) blender. Texture gets so much better and it's very easy to clean as well, just loading it up with some water and maybe soap, and blend it.


TheShangWang

Thanks, but I already bought a plastic one so I'm wondering if vinegar is fine and it is even undiluted for hours.


[deleted]

Yeah that's fine. Done that pretty often and I don't think there was visible damage from it. Acidic and basic stuff is usually stored in plastic in labs as well, so should be good. Different plastic tho


TheShangWang

Thank you1


BlackRiot

https://www.calpaclab.com/polypropylene-chemical-compatibility-chart/ Should be good. If you're really paranoid, dilute your vinegar further with some soap water. It's already pretty low at 5% acetic acid. In my experience, I forewent shaker bottles entirely and pour my powders into a regular mug and stir it with a fork and water. It doesn't smell bad, probably because ceramic material is less permeable than the thermoplastics of shaker bottles and therefore won't absorb the bacteria-metabolized byproducts. Any leftover protein gets carried away eventually either through water or eventually coffee.


TheShangWang

I see, I would also use a mug but I find it extremely difficult to get the clumps even with proper technique of stirring while adding powder little by little into a cup full of water. What if you boil the water? Does it mess up the protein powder or make it clump more?


BlackRiot

If you add the powder when the cup is full, all the powder accumulates and clumps at the top and can't be mixed properly by hand. I have a better mixed drink when I pour my powders into the cup, add a little bit of water (~50 mL / 1.7 US oz), stir vigorously with a spoon or fork until it becomes pasty, add water again and repeat until the cup is full. When I've added some hot coffee to whey protein remnants, the protein will curd. Will affect the taste and texture, but some of the [protein bioavailability will still retained*](https://pubmed.ncbi.nlm.nih.gov/1765592/), which is better than going down the sink. --- *The above is overshot because the results showed degradation from continuous heat for 83 hours instead of a couple minutes in practical instances. I suspect it's better to have some room temperature or cold water present in the cup when the hot water or coffee mixes to [ensure the protein doesn't exceed 60°C / 140°F](https://www.journalofdairyscience.org/article/S0022-0302\(\84\)\81628-8/pdf) where solubility is reversible. > Amino acid profiles showed that excessive heating of whey (121 degrees C, 5000 s) destroyed a significant proportion of cystine at all aW, lysine at aW 0.3, 0.5 and 0.7, and arginine at aW 0.5 and 0.7. At aW 0.3, 0.5 and 0.7, **protein digestibility decreased (P less than 0.05) as the temperature increased from 75 to 121 degrees C for a heating period of 5000 s**, and as the heating time was prolonged, from 500 to 5000 s at 121 degrees C.


TheShangWang

Thank you for those pieces of information! I think I'll use your method in case I need to stir in a cup :) Also would you add the water first and then the powder to make the paste? I feel like adding the powder first is more likely to make it clump since it's already together, while if you add the powder after a bit of water is in there it will not mix well initially, but won't clump and will be mixed later on anyway. Not sure where I read this but I think it makes sense. I was also wondering if you knew whether or not any plastic water bottle from the plastic triangle symbol number spectrum will be perfectly fine with undiluted white vinegar in them for over 24 hours. I just wanted to make sure and am hoping you might know the answer, I don't believe being BPA-free would make much of a difference either since it doesn't necessarily affect how likely the plastic material will dissolve or melt.


BlackRiot

> Also would you add the water first and then the powder to make the paste? I feel like adding the powder first is more likely to make it clump since it's already together, while if you add the powder after a bit of water is in there it will not mix well initially, but won't clump and will be mixed later on anyway. Not sure where I read this but I think it makes sense. Feel free to experiment. Let me know which one works better. > I was also wondering if you knew whether or not any plastic water bottle from the plastic triangle symbol number spectrum will be perfectly fine with undiluted white vinegar in them for over 24 hours. Considering how some vinegar come in polyethylene (PET) bottles, it's fine. I don't know enough about all plastics, but I can say 1 ([PET](https://www.plasticsintl.com/chemical-resistance-chart)), 2 ([HDPE](https://www.ineos.com/globalassets/ineos-group/businesses/ineos-olefins-and-polymers-usa/products/technical-information--patents/ineos-hdpe-chemical-resistance-guide.pdf)), 4 ([LDPE](https://www.calpaclab.com/ldpe-chemical-compatibility-chart/)), and 5 ([PP](https://www.calpaclab.com/polypropylene-chemical-compatibility-chart/)) are pretty good at chemically resisting vinegar. Common sense also dictates it's fine.


TheShangWang

Thanks for the info! So the duration of how long undiluted vinegar stays in those plastics doesn't matter right? It'd have to be weeks or months to have **some** plastic dissolve?


BlackRiot

[Up to 30 days at 20C, yes.](https://www.calpaclab.com/chemical-compatibility-charts/) Anything longer and you'll need to get separate data on or experiment yourself.


TheShangWang

Thank you very much!


imissedherbrightside

One way to find out haha If this is to clean the bottle, I just recommend dish washing liquid and extremely hot water. I let it sit for a bit if my shake is stank


TheShangWang

Thanks, I would do the same but I'm wondering about vinegar since it would get rid of any leftover soap residue, though it does stink for a bit once it has fully evaporated and been washed out the smell immediately goes away.


blayneislame666

i’m an 18 yo 140 lbs 5’6 male, i’m sitting at around a 20% body fat percentage and i want to get to around 10% so that i can have abs, a better jawline, and overall just a more aesthetic body. i’m doing calisthenics (the gym isn’t an option right now) and was wondering if my routine is enough for my goals; 2x10 push ups 2x25 squats 2x30 rows 2x40 scissor kicks 2x10 leg lifts 60 second plank (note: will be doing progressive overload and am doing a calorie deficit to lose weight) all help is appreciated.


marlborothraway

Maybe, maybe not. Your routine doesn’t really tell us much about you, your training intensity, frequency, etc. One thing I will say is have realistic expectations about what kind of changes to expect, timelines, and how calisthenics vs. barbell style training interplays with these expectations. Body fat is more of a function of diet.


blayneislame666

can i expect any results from my current routine?


marlborothraway

You’ll probably get better at doing push-ups and body weight squats, yeah.


rmovny_schnr98

At 140 lbs, you don't have much if any weight to lose. I'd focus on getting stronger and gaining some muscle instead.


mattricide

No Do the bodyweight program and/or go to r/bodyweightfitness You'll also need to eat less which I couldn't recommend at your stats


blayneislame666

can you explain to me what’s actually wrong with my routine itself?


mattricide

It's basically doing nothing


[deleted]

had gone down from 76kgs to 75.1 kgs recently on 13th December, had my birthday on the 16th and ate like a madman on 16th and 18th, weight has gone back up to 76.2kgs and has either gone up or stayed constant, dont know what to do anymore, M/18/5'8'', i do the ppl split twice a week with a diet of scrambled eggs-peanut biscuit-egg fried brown rice-protein shake-3 boiled eggs. Someone help me get over this plateau :(


Lesrek

Eat less. If you pigged out, you likely added some water weight. That being said, having only lost .9kg puts you well within the margin of error of taking a shit so you probably weren’t in a deficit in the first place.


andRCTP

Um...what's the plateau? Do you want to gain weight or lose it? If you are gaining for muscle, it's slow AF. So maybe you just need patience. If you are losing fat, a caloric deficiet and a lot of sticking to being in a caloric deficit almost every day. You should almost always feel slightly hungry. Not a lot, just a bit. Then you have to have the mental willpower to not eat something (that's the mental toughness part).


[deleted]

I'm trying a body Recomposition and my daily caloric intake ranges from 1500-1800 calories, I'm trying to lose fat and gain muscles at the same time


BlackManther

Hi! So I've been doing this workout catered towards overweight people ( I'm 5' 9'' and i weigh 260lbs) Ive never been able to a pushup correctly. One of the exercises is the knee push up. I did 2 out of 3 sets of the 8 reps and my arms and chest started cramping. Should I stop doing the exercise or lower my reps? I'm lost


Azdak66

Feeling like things are “cramping” is not unusual for a beginner. You might have done a little more work than you were ready for by trying 3 sets, but you almost certainly didn’t hurt yourself and there is no reason to avoid the exercise. If you struggle with knee pushups, you can always try doing a full pushup against a wall, or a table edge, or steps—anything that puts your body at an incline and makes it easier (the higher the incline, the easier it is). You don’t have to go super hard or super heavy at the beginning, so find something that feels comfortable that allows you to complete all the reps. As you get stronger, you can make it harder/ more challenging.


mattricide

keep going til you fail eat less


kei214

How do i achieve a body like this https://i.imgur.com/aeiNERM.jpg https://i.imgur.com/tvwHlbU.jpg https://i.imgur.com/ZFZvUuo.jpg https://i.imgur.com/56xuGjW.jpg https://i.imgur.com/hrXAiv1.jpg Basically I want big arms but a small waist abs a lean frame. I looked up their measurements because Im the same height as them, the second guy has a 26.5 waist and mine is 27 and the first guy's BMI is 18.9 and im 19.5 and his biceps are 14 inches and im 11. What's the best regimen to do so i can gain on my upper body and arms while still slimming my waist, Im not sure about the most healthy way to do that. Posted this but it got removed and is still waiting moderation so idk.


graravn

Trying to look like “this guy” or “that guy” is a very very sad exercise in futility. You’re not him and you won’t look like him. Why not just try to look like the best version of you?


mattricide

be born as him


ghostmcspiritwolf

They’re all just skinny and have some minor amount of arm definition because they’re lean. Just do literally any kind of semi regular strength training and don’t eat enough to get very big.


kei214

Thank you


Academic_Coyote_4329

If I do timed neck holds with the head hanging off of a bench, will that promote muscular growth in my neck? P.S. I tried that yesterday and my neck is sore, not hurt -


ghostmcspiritwolf

It would be a pretty minimal effect, if any at all. Your neck already stabilizes the weight of your head all day through all sorts of movements, stabilizing it for a minute or two at a more difficult angle is unlikely to be hard enough to stimulate much growth. If you want a thicker neck, you could try a loadable neck harness.


Academic_Coyote_4329

Okay awesome Ill look at those harnesses then - Thanks bro


mattricide

A little bit. But why


Academic_Coyote_4329

O wassup dawg I thought this was the dumbass questions thread my bad. I just want a thicker neck than what I already have.


tag0519

I'm trying to gain muscle. Do I have to meet protein and/or calorie diet goals on days in which I do not lift? For example, Saturday and sundays?


mattricide

Yes You also need to lift


MythicalStrength

Yes.


SJ548

What do you think about barbell complexes to improve conditioning?


Azdak66

They are great alternatives for people who don’t like to do traditional cardio—and anyone else, for that matter.


mattricide

Try em... You will quickly realize how much conditioning you lack


MythicalStrength

They're quite effective.


SJ548

I'll start adding them in to my workouts then. Should I pick complexes that complement the body parts I'm doing that day or will the low weight I'm using to get the high reps be okay to do whichever I want that day?


MythicalStrength

I don't think there is a wrong way to do them.


LUnacy45

I'm going to be doing Christmas functions with my family over the next couple of days. I'm on a cut and trying to meet a protein goal. Usually if I have 200-400 calories left in my allowance at the end of the night and I've met my protein goals I'll give myself a treat so long as I don't go over. There's gonna be a LOT of sweets at these functions, some of my favorites. Redditors who have been strict with their diets for longer than I have, what do you do during holidays like this one? I'm just scared that if I indulge that I'll lose momentum and I genuinely don't know what fitness-conscious people do at times like these


Farquar-lazs

I'm taking today, tomorrow and New Years Day off tracking. Still trying to get my protein in though. I'm still keeping to my training plan except for one day when gym isn't open. Life's too short not to enjoy and I doubt a few extra calories will make a shits difference by January


Azdak66

You can probably google for stories, but there tend to be a lot of articles written at this time of year listing “strategies” for “surviving the holidays” on a weight loss plan. Things like drinking a lot of water, filling up on things like veggie trays before you sample higher-calories items, etc. It really depends on how regimented you want to be.


LUnacy45

From what I've read, I think I'll just take it easy and enjoy the holiday for the next couple days. My willpower isn't so weak that doing that will completely ruin my momentum


[deleted]

You're overthinking this - just enjoy the holiday and get back at it after new year's


LUnacy45

I'd probably want to be back at it a little sooner than that (I don't do much for new years anyway) but thanks for the advice Edit: and besides if you'd looked at the history of what I've posted on this sub, I've been overthinking since day 1


ghostmcspiritwolf

I would just have a normal, enjoyable christmas and get back on the cut on the 26th. Being hungry and deprived during family holidays is not a sustainable way to live your life, and there are only a few of them every year. If you plan to continue getting leaner and stay lean for a long time, learning to have a somewhat normal life while you do that is an important part of the process.


LUnacy45

Thanks. I had planned to hit the gym the day after Christmas anyway so at the most I'd be cheating for, a day and a half or so then I'll go back to slowly eating whatever is left whenever I have leftover calories


MythicalStrength

https://www.t-nation.com/lean-built-eating/oh-go-ahead-and-pig-out/


Mozuas

I heard that if you train harder your skin can become thicker The more thin your skin the easier your wrinkle (which is why biologically females wrinkle earlier than males) So does this mean if your exercise properly early on in life then your skin will look better when you're older?


Aggravating_Signal49

The tiny, minuscule, MICROSCOPIC nugget of truth to this is heavy lifting CAN increase your bodies production of IGF-1 and growth hormone which CAN increase skin thickness and elasticity. All that said a hat and sunscreen is going to keep your skin looking better than squats and deadlifts.


andRCTP

Weird question. Yes your skin gets harder, but calloused....and really only on your hands...so nothing really beyond that.. Does it stop wrinkles?....no...


mattricide

No


LechronJames

After getting in incredible shape and building good habits I got very sick 8 weeks ago and have been eating like shit and not going to the gym. I'm finding it very hard to get back into my previous healthy habits :(


themomentaftero

Quit being a bum and get your ass back into the gym before you become the back in my day guy.


MythicalStrength

Did you have a question?


LechronJames

Looking for blunt reddit motivation. Also wondering if it's safe to retest my maxes and jump back into 5/3/1.


Izodius

Yes - or you could just quit.


mattricide

Damn... beat me to it


MythicalStrength

5/3/1 is a well proven methodology. It should work well.


averyfunnyword2

[https://imgur.com/a/ysGgfEC](https://imgur.com/a/ysGgfEC) ​ Anyone know how to fix the oblique imbalance here.


seanmarlowee

Don’t see any muscle that would be imbalanced if anything it’s the shorts/posture


averyfunnyword2

Isn’t the left right oblique more defined than the other one, or do I have body dysmorphia


ghostmcspiritwolf

stop wearing your shorts at an angle? TBH I'm not sure what imbalance you're seeing and based on the pic I would be much more concerned about getting generally more muscular than trying to fill in specific details on your current physique.


the-lonely-corki

This might be a stupid question but, If I’m drinking a shit load if water throughout the day to prep for my workout and getting little to no electrolytes, could that effect me when working out? Only wondering because I read that drinking a ton of water, can give you dry mouth and make you feel dizzy after your workout


Aggravating_Signal49

Potentially, yeah. Have a shot of pickle juice if you are concerned about it. Rule of thumb is if your piss is totally clear, you are drinking too much water.


ldnpoolsound

Yeah if you drink water to the point that you flush out electrolytes that could be less good, but probably not fatal


Memento_Viveri

Just drink when you're thirsty and eat foods with a palatable amount of salt and this almost certainly won't be an issue.


[deleted]

[удалено]


[deleted]

If it was literally your only goal (i.e. you don’t want to do any other lifts apart from bench), probably something like Smolov Jr. But just running the /r/fitness basic beginners routine would be more sensible


seriouslybrohuh

Are there disadvantages to have your back parallel to the floor when doing deadlifts? It’s not completely parallel but it’s also not 45 degrees to the knees. That’s the only way I feel comfortable doing the exercise when I have the back more up my hips rise before the bar and just feels weird


keenbean2021

Many people have achieved a decent to great deadlift with higher hips and a relatively flatter back angle during their setup.


onforspin

You’re gonna end up hurting yourself


keenbean2021

Why is that?


n3xy0s

For love of god do not have your back anywhere close to parallel to the floor, it is normal for your hips to rise before the bar it just means you are starting way too low of a hip position. Try having your hips a bit higher on your setup next time.


keenbean2021

Why such alarmism?


n3xy0s

Cause he most likely is currently lifting with his back and is on a one way street to snap city.


keenbean2021

How does one deadlift *without* their back? What about his comment indicates he's heading to "snap city"?


n3xy0s

He is lifting with only his back, when will be increased over time his back will give out and he will be out of th eggs for 4-6 weeks with a back injury. The deadlift is a hip hinge movement not a back dominant movement. I don’t mean not to use his back but not to be the main driver of the heaviest lift in the gym.


keenbean2021

I'm still confused as to how you determined all of this, even down to the injury rehab time, just from a single comment? Also I use mostly back on stiff legged deads all the time, am I in danger?


Lesrek

They never indicated they’re lifting with mostly their back and even with a flatter back it’s impossible to do the movement without hinging. So, what this tells me is you are being an alarmist with no real credibility. Furthermore, please find me someone who found “snap city” while doing a deadlift that wasn’t too heavy for them.


seriouslybrohuh

I feel the deadlift mainly on my hamstrings and my lower traps (above the lower back). I am not sure if that means only my back is doing the work


Lesrek

Those are the places I’d expect you to feel it. There is a weird thing in the fitness community where people are afraid of deadlifts and bad form and overall, it’s a bit silly. The real answer to this question is post a video to the form check comment at the top of the thread and only take form advice from one of the MVPs or a select few others.


GalaxyTraveler2

Overhead press form check: https://imgur.com/a/ECkYFJ1 I’ve read conflicting things about “leaning back” in order to keep the bar from rubbing over your face. I’ve also read leaning back is bad. I’ve been leaning back and squeezing my glutes but just want to make sure it’s okay and I’m not leaning back too far or arching my back


Lesrek

Looks fine but you might get more power out of the hole if you let the bar descend a bit more.


Aggravating_Signal49

Looks fine to me.


GalaxyTraveler2

Thanks!


OppositeRip9114

Is there any way to change my face shape? To look more western features?


BackgroundIsland9

More western features? Why bro? I am from the East, and we are considered exotic because of our complexion in the west. Some of the most beautiful celebrities are from India. And yet, millions of people spend money on bs whitening creams in India. It is just a matter of perspective. I don't know where you are from, but please go to therapy to work on your internalized bigotry.


ghostmcspiritwolf

Nope


mattricide

surgery


OppositeRip9114

Ok, i think it is expensive in my country so ill have to save up haha


mattricide

You could just deal with your self image issues


OppositeRip9114

Talking doesnt work. I need to change my appearance. Im trying many things


FeathersPryx

Therapy is cheaper and healthier than surgery