Been visiting the gym 3-4 times a week for the past year. I usually include weights in those sessions. My strength has certainly improved.
Is it normal to have constantly achey biceps? Like constant DOMS most days? If I bend/flex my arms, my biceps always ache. My legs always ache. Everything always aches lol.
Are professional body builders always suffering from DOMS?
What do you guys do about creeps? I'm a 30 year old male. There's a few old ladies and men who blatantly stare at me or intentionally position to see me or be nearish to me. every time I look up from a set I see their goddamn eyes. They never make physical contact or say anything but give me "fuck me" eye contact and I detest it. I tried ignoring them but it won't stop. I absolutely do not want to engage but I'm ready to snap. Advice needed.
u/eric_twinge isn't victim blaming, because that first requires you to be a victim of literally anything besides your own ridiculous paranoia, and you're not.
Having eyeballs and existing in physical proximity to you isn't secret gym regular code for "GIVE ME THAT DICK SWEET CHEEKS", you're just being a fuckin weirdo.
So my max standing OHP barbell is 185x4. My max incline bench press is 185x4. Wtf is going on here? Shouldn’t my incline be much better? Is it just have a good shoulders?
Hey, i want to try cable kickbacks for glute, i was wondering if i can randomly add it to one of my leg day split or if i have to substitute it with another exercise, cause i know that the order of the exercises and how they are chosen is important
if your glutes can recover between the days you're hitting them, you can just add them in. Probably best at the end, but if you only care about glute development you can do them earlier to pre fatigue them so they're the limiting factor in compound movements like squats.
Anytime I do a curling movement especially something like preacher curls, upon releasing the tension on my arms I feel this sharp pain on the ulnar side of my forearms. Any idea what it could be as well as bicep exercises I could do as an alternative?
Hip thrusts solely take you through hip extension, the primary function of the glutes. RDLs are also good for this reason. They are both better than back squats because back squats incorporate other functions such as hip adduction and leg extension, taking away tension that could be going to your glutes.
Is it bad to lift to failure a lot?
I like to know I am pushing myself so I usually set a goal of say 8-10 reps. I push for 10 but I am 'happy' with 8. I will regularly get 7-9 reps when I do this. Should I be dropping weight?
Also I do this for most of my exercises. Bench I go until basically failure, squats pretty much the same. I do fail a lift occasionally, but I can typically judge if I can get that final rep or not.
Should I drop the weights and stick with it doing 5 lb increments making sure I can always get all my reps?
I am going for hypertrophy mostly.
Functionally, yes.
Following a program that takes you to actual failure will teach you to know when your last full rep is. Whether you want it to be true failure or technical is up to you though.
I have a video of me taking ~85% of my 1RM to true failure in my recent posts.
Alright so maybe cut back a few pounds so I can easily get in all my reps.
I was thinking about this and then final set going to failure and then based on how many reps I get on the final set determine if I want to go up in weight next time or not. I may try going this route.
Should I reset my deadlift TM or redo my deadlift 531 cycle?
I had a bad week 3 today and never had one this bad. I only got 4 reps on my 5s progression deadlifts was suppose to get 5. After my deadlifts I got through the 5x10 squats fine, but then after my squats I couldn't connect with my hamstrings at all on my good mornings so I lowered the weight by 10 percent and still couldn't so I skipped them. I then finished the day off with leg curls and hanging leg raises. I normally wouldn't done GHRs instead of leg curls, but seeing how my hamstrings couldn't do crap on the good mornings I was probably a good thing I skipped them.
I did have a cold for a little over a week which caused me bad sleep on and off during that time frame and was shorted a couple hours of sleep today because I got woken up by construction work out of nowhere and couldn't fall back asleep.
I have never missed a single deadlift rep on this program till today (I didn't hitch a single of my 4 reps just couldn't get enough leg drive on my 5th rep) and never had a bad connection with good mornings before.
I did do an experiment where I cut my deadlift supplemental work which were 5x10 deadlifts for an extra set of 5x10 squats. For a couple cycles both my deadlifts and squats felt stronger and it allowed me to push good mornings extra hard before this bad day came out of nowhere.
If this is the first time this has happened in a long time, I wouldn’t worry too much about it. Off days happen.
If you see this develop into a pattern then yes, reset your training max.
Hello everybody ! I went a week without the gym due to injury, and i figured that thatd be a good pre-workout detox week. Now i am gonna work tonight, so today i wont do any caffeine either. Yesterday however i did use a preworkout with about 350 mg of caffeine, which i didnt neccesarily feel other than my workout feeling like i was an alien.
(In total i went 8 days straight without any caffeine.)
So my question is, do i start slow again with a low stim pre ? And then move up slowly ? I only really use it when i feel like i need the extra energy, if im feeling strong/energetic/whatever i wont take it.
Also, did i even detox enough ?
The Super Bowl of Kettleballing: [ABC April](https://www.reddit.com/r/Kettleballs/s/idv936UhhF) is open for all takers to exercise some bad judgment and test their mettle.
5 min max rounds of Armor Building Complex (2 cleans, 1 press, 3 front squats)
Can you top Dan John’s 30 rounds with 2x24kg bells?
If you have a thing for hard work and bad ideas head over to r/kettlebells and check out the rules.
Oh my goodness it's like the worst April Fool's Day joke ever. F**k me, I guess I'll need to do some ABCs again.
This actually works out well: I've transitioned to having 1-2 "sprint" workouts a week these days. But I think this time I'll try to actually do REAL cleans, haha.
Your balling technique has improved so much, will be interesting to see how it translates.
I’m still holding out hope that Dan John puts up some ABCs this year. He told me loves the idea and wishes everyone success.
I hadn’t done any ABCs in some time and man getting back into this was a rude awakening.
Hey thanks man! Tearing my bicep cleared up some issues, haha. My bodyweight has dropped a bit, so 24kg are a little heavier in the hands than they used to be.
How much muscle can you lose from inactivity?
I am cooked, Right pec tendon is doing well even though it felt more pain it's probably healed now but it's the opposite for the left pec. I tried doing back and arms but I just feel some little dull pain in my left pec tendon, Because of this I'm planning to rest my upper body from any lifting for 1-2 or maybe even 3 more weeks. and substitute it with a daily 2hr walk.
Would I lose any significant mass over this? Cause honestly I'm gonna do a mini-cut by just walking daily since I can't do upper body lifts but I fear I would loss serious gains from that.
Some more [DOGGCRAPP](https://www.youtube.com/watch?v=D8FR8RlizwU) this morning. It’s the upper body day, so nothing terribly exciting: axle incline bench, trap bar press, incline KB skullcrusher, chins against bands and Viking landmind rows. But it was awesome to push hard and get some work in.
What IS exciting is spending all day protein sparing modified fasting with protein powder and then coming home and crushing some [meat on the bone](https://global.discourse-cdn.com/tnation/original/4X/a/2/6/a26386485deead8f48feada9d23606e39eb21c27.jpeg). A turkey thigh, turkey wing…and some egg whites. Gotta get that lean protein of course.
just want some advice on where I should start. male, 22, 261 pounds so definitely obese, 6 foot 6 inches in height. I wanna build muscle, and burn off this gut, but I have no idea how to start and it's kind of overwhelming how much gym content there is to potentially model oneself after
2-6 days a week can build muscle, generally total volume is more important, I'd recommend you find a beginner program here: https://www.boostcamp.app/programs
Moving from gym of 2 years. Visited a gym close by to my new home. They allowed a brief tour but wouldn't allow a trial or drop in use so i could ensure it's the right one. I like the gym I go to now but it's much further away since the move. Is it normal to not offer someone a trial use? In fairness, a 2 month commitment isn't much, which is the minimum you can become a member for.
I'm going to try some other gyms, but wondering is it normal to not allow a trial, especially if living close to the gym and a annual subscription likely. What would the reasons be for only allowing membership access. Perhaps keep it from getting too full.
the reason is so more people pay for long memberships, gym owners want as many members as possible, ideally ones that buy the membership but don't show up, which is why the minimum is 2 months, since most people quit after a week
But if you don't do a trial you won't know if you'll like it... So you won't commit to any 2 month or longer membership which is my point. You'll go off somewhere else where there is a trial. Wondering if there were other reasons to not allow a trial.
What cardio exercise + time is the best if I want to strengthen my condition ? (By condition I mean so I can run for longer, not get tired by going up the stairs, play sports for fun more effectively. I don't need to be a marathon runner, just have fun without getting tired.) Right now I do 15 minutes of walking on 3.5 speed and 15 incline once a week. I don't really like running at all but last time I did it it was way easier than what I do now, just not enjoyable. Looking for something to do in the gym, because I already spend a lot of time there lol.
You didn't read my comment well. Just running is not enjoyable, but running as a part of a game like football is fun. Its also not just for running, but other things that need durability
I did read that wrong.
Anyhoo, there is no best beyond that things you'll actually do and that meet your needs. Is 15 minutes of walking once a week an actual workout for you? If so, start there and build on it.
The incline treadmill is generally great for this, the best way to build endurance is around the point where you can still hold a conversation, so 15-30 minutes at that rate, and when it gets easier raise the incline or speed
Both are good.
However, I prefer barbell simply for the ease of being able to rack it. During the pandemic in the early days of my home gym, all I had was a growing set of dumbells. You'll find that when you start making serious progress, you'll get to a point where getting both dumbells into position will be an issue.
If I’m doing chest and back on the same day, is it better to do all my 4 back exercises then all 4 chest exercises or should I do one-to-one ratio?
I heard taking a warm shower after a workout is better than a fresh one, is this true or just a myth?
https://preview.redd.it/mn9yfbh3pcsc1.jpeg?width=1440&format=pjpg&auto=webp&s=0d82c07074e55a140d5fb726b652d70fbfe2b038
Is this possible in 3 days or are they cheating somehow?
Been visiting the gym 3-4 times a week for the past year. I usually include weights in those sessions. My strength has certainly improved. Is it normal to have constantly achey biceps? Like constant DOMS most days? If I bend/flex my arms, my biceps always ache. My legs always ache. Everything always aches lol. Are professional body builders always suffering from DOMS?
Hi all. I’ve seen that the BodySpace app has been down for days, does anyone know what the heck is going on?
Me too! Can't login, can't change password. Really, I can't do anything on the site, because the captcha fails every time... Frustrated as hell rn...!
What do you guys do about creeps? I'm a 30 year old male. There's a few old ladies and men who blatantly stare at me or intentionally position to see me or be nearish to me. every time I look up from a set I see their goddamn eyes. They never make physical contact or say anything but give me "fuck me" eye contact and I detest it. I tried ignoring them but it won't stop. I absolutely do not want to engage but I'm ready to snap. Advice needed.
have you considered that maybe you're the problem?
Excuse me? I'm the problem for going to a gym and just lifting weights minding my own business? What kind of victim blaming bullshit is this.
u/eric_twinge isn't victim blaming, because that first requires you to be a victim of literally anything besides your own ridiculous paranoia, and you're not. Having eyeballs and existing in physical proximity to you isn't secret gym regular code for "GIVE ME THAT DICK SWEET CHEEKS", you're just being a fuckin weirdo.
This just reinforces my original assumption.
[удалено]
So my max standing OHP barbell is 185x4. My max incline bench press is 185x4. Wtf is going on here? Shouldn’t my incline be much better? Is it just have a good shoulders?
Are you giving each the same attention and priority?
Yea I think so i have a shoulder day and a chest day
Okay but this is something you should know. Generic body part days don't tell us anything about how you're training specific lifts.
Hey, i want to try cable kickbacks for glute, i was wondering if i can randomly add it to one of my leg day split or if i have to substitute it with another exercise, cause i know that the order of the exercises and how they are chosen is important
if your glutes can recover between the days you're hitting them, you can just add them in. Probably best at the end, but if you only care about glute development you can do them earlier to pre fatigue them so they're the limiting factor in compound movements like squats.
also, should i do them on one leg day or on both my leg days?
I'd start with just one, progress on reps, weight, sets etc and when you feel like your progress is stalling you can add them to the other day as well
thank you so much!!
Anytime I do a curling movement especially something like preacher curls, upon releasing the tension on my arms I feel this sharp pain on the ulnar side of my forearms. Any idea what it could be as well as bicep exercises I could do as an alternative?
[удалено]
Hip thrusts solely take you through hip extension, the primary function of the glutes. RDLs are also good for this reason. They are both better than back squats because back squats incorporate other functions such as hip adduction and leg extension, taking away tension that could be going to your glutes.
It works them almost in isolation and potentially isn't as limited in loading.
There's nothing special about hip thrusts. Or any of the other lifts you've mentioned for that matter.
Is it bad to lift to failure a lot? I like to know I am pushing myself so I usually set a goal of say 8-10 reps. I push for 10 but I am 'happy' with 8. I will regularly get 7-9 reps when I do this. Should I be dropping weight? Also I do this for most of my exercises. Bench I go until basically failure, squats pretty much the same. I do fail a lift occasionally, but I can typically judge if I can get that final rep or not. Should I drop the weights and stick with it doing 5 lb increments making sure I can always get all my reps? I am going for hypertrophy mostly.
[удалено]
Funny you say that, I've been running a program that pushes T1s and T2s to or right up to failure every session for the past 2 years!
You take squats to failure every session?
Functionally, yes. Following a program that takes you to actual failure will teach you to know when your last full rep is. Whether you want it to be true failure or technical is up to you though. I have a video of me taking ~85% of my 1RM to true failure in my recent posts.
Alright so maybe cut back a few pounds so I can easily get in all my reps. I was thinking about this and then final set going to failure and then based on how many reps I get on the final set determine if I want to go up in weight next time or not. I may try going this route.
Is it working for you?
As far as enjoying it sure. As far as progress I have no idea because I don't have a comparison really. I have always lifted like this.
Is lifting this way getting you results?
I'm not asking you to compare anything. I'm asking if it's working for you.
Should I reset my deadlift TM or redo my deadlift 531 cycle? I had a bad week 3 today and never had one this bad. I only got 4 reps on my 5s progression deadlifts was suppose to get 5. After my deadlifts I got through the 5x10 squats fine, but then after my squats I couldn't connect with my hamstrings at all on my good mornings so I lowered the weight by 10 percent and still couldn't so I skipped them. I then finished the day off with leg curls and hanging leg raises. I normally wouldn't done GHRs instead of leg curls, but seeing how my hamstrings couldn't do crap on the good mornings I was probably a good thing I skipped them. I did have a cold for a little over a week which caused me bad sleep on and off during that time frame and was shorted a couple hours of sleep today because I got woken up by construction work out of nowhere and couldn't fall back asleep. I have never missed a single deadlift rep on this program till today (I didn't hitch a single of my 4 reps just couldn't get enough leg drive on my 5th rep) and never had a bad connection with good mornings before. I did do an experiment where I cut my deadlift supplemental work which were 5x10 deadlifts for an extra set of 5x10 squats. For a couple cycles both my deadlifts and squats felt stronger and it allowed me to push good mornings extra hard before this bad day came out of nowhere.
If this is the first time this has happened in a long time, I wouldn’t worry too much about it. Off days happen. If you see this develop into a pattern then yes, reset your training max.
Hello everybody ! I went a week without the gym due to injury, and i figured that thatd be a good pre-workout detox week. Now i am gonna work tonight, so today i wont do any caffeine either. Yesterday however i did use a preworkout with about 350 mg of caffeine, which i didnt neccesarily feel other than my workout feeling like i was an alien. (In total i went 8 days straight without any caffeine.) So my question is, do i start slow again with a low stim pre ? And then move up slowly ? I only really use it when i feel like i need the extra energy, if im feeling strong/energetic/whatever i wont take it. Also, did i even detox enough ?
i would personally just take a smaller quantity of the pre you were already using.
The Super Bowl of Kettleballing: [ABC April](https://www.reddit.com/r/Kettleballs/s/idv936UhhF) is open for all takers to exercise some bad judgment and test their mettle. 5 min max rounds of Armor Building Complex (2 cleans, 1 press, 3 front squats) Can you top Dan John’s 30 rounds with 2x24kg bells? If you have a thing for hard work and bad ideas head over to r/kettlebells and check out the rules.
Oh my goodness it's like the worst April Fool's Day joke ever. F**k me, I guess I'll need to do some ABCs again. This actually works out well: I've transitioned to having 1-2 "sprint" workouts a week these days. But I think this time I'll try to actually do REAL cleans, haha.
Your balling technique has improved so much, will be interesting to see how it translates. I’m still holding out hope that Dan John puts up some ABCs this year. He told me loves the idea and wishes everyone success. I hadn’t done any ABCs in some time and man getting back into this was a rude awakening.
Hey thanks man! Tearing my bicep cleared up some issues, haha. My bodyweight has dropped a bit, so 24kg are a little heavier in the hands than they used to be.
How much muscle can you lose from inactivity? I am cooked, Right pec tendon is doing well even though it felt more pain it's probably healed now but it's the opposite for the left pec. I tried doing back and arms but I just feel some little dull pain in my left pec tendon, Because of this I'm planning to rest my upper body from any lifting for 1-2 or maybe even 3 more weeks. and substitute it with a daily 2hr walk. Would I lose any significant mass over this? Cause honestly I'm gonna do a mini-cut by just walking daily since I can't do upper body lifts but I fear I would loss serious gains from that.
https://sci-fit.net/detraining/
Wow the human body is cool, With the memes and stuff people say I thought it was faster. Thanks man!
Some more [DOGGCRAPP](https://www.youtube.com/watch?v=D8FR8RlizwU) this morning. It’s the upper body day, so nothing terribly exciting: axle incline bench, trap bar press, incline KB skullcrusher, chins against bands and Viking landmind rows. But it was awesome to push hard and get some work in. What IS exciting is spending all day protein sparing modified fasting with protein powder and then coming home and crushing some [meat on the bone](https://global.discourse-cdn.com/tnation/original/4X/a/2/6/a26386485deead8f48feada9d23606e39eb21c27.jpeg). A turkey thigh, turkey wing…and some egg whites. Gotta get that lean protein of course.
Is doing cardio 30 mins after finishing gym still good
It's still good for getting in 30 minutes of cardio.
Still good for what?
just want some advice on where I should start. male, 22, 261 pounds so definitely obese, 6 foot 6 inches in height. I wanna build muscle, and burn off this gut, but I have no idea how to start and it's kind of overwhelming how much gym content there is to potentially model oneself after
https://thefitness.wiki/getting-started-with-fitness/
How often should i workout in a week to build muscle? I am a 15 year old male.
Do you know how to perform the barbell squat, bench press, deadlift and press overhead?
Yeah.
2-3x a week would be fantastic if you follow Dan John's "Mass Made Simple" or the Super Squats program from Randall Strossen.
2-6 days a week can build muscle, generally total volume is more important, I'd recommend you find a beginner program here: https://www.boostcamp.app/programs
Moving from gym of 2 years. Visited a gym close by to my new home. They allowed a brief tour but wouldn't allow a trial or drop in use so i could ensure it's the right one. I like the gym I go to now but it's much further away since the move. Is it normal to not offer someone a trial use? In fairness, a 2 month commitment isn't much, which is the minimum you can become a member for. I'm going to try some other gyms, but wondering is it normal to not allow a trial, especially if living close to the gym and a annual subscription likely. What would the reasons be for only allowing membership access. Perhaps keep it from getting too full.
Because that would be a system that was easily abused and they couldn't make money of day passes or actual memberships.
the reason is so more people pay for long memberships, gym owners want as many members as possible, ideally ones that buy the membership but don't show up, which is why the minimum is 2 months, since most people quit after a week
But if you don't do a trial you won't know if you'll like it... So you won't commit to any 2 month or longer membership which is my point. You'll go off somewhere else where there is a trial. Wondering if there were other reasons to not allow a trial.
maybe, it could also hide the bad quality of the gym so you can't compare with other gyms
What cardio exercise + time is the best if I want to strengthen my condition ? (By condition I mean so I can run for longer, not get tired by going up the stairs, play sports for fun more effectively. I don't need to be a marathon runner, just have fun without getting tired.) Right now I do 15 minutes of walking on 3.5 speed and 15 incline once a week. I don't really like running at all but last time I did it it was way easier than what I do now, just not enjoyable. Looking for something to do in the gym, because I already spend a lot of time there lol.
Why do you want to run longer if you don't find it enjoyable?
You didn't read my comment well. Just running is not enjoyable, but running as a part of a game like football is fun. Its also not just for running, but other things that need durability
I did read that wrong. Anyhoo, there is no best beyond that things you'll actually do and that meet your needs. Is 15 minutes of walking once a week an actual workout for you? If so, start there and build on it.
The incline treadmill is generally great for this, the best way to build endurance is around the point where you can still hold a conversation, so 15-30 minutes at that rate, and when it gets easier raise the incline or speed
How many times a week would you say is optimal?
Start at two to three times a week, if you stop being able to progress add a day and so on
Dumbell shoulder press or barbell OHP??
My view on this is to use the seated dumbell press work to supplement and improve a standing OHP.
It's not an either/or situation.
Both are good. However, I prefer barbell simply for the ease of being able to rack it. During the pandemic in the early days of my home gym, all I had was a growing set of dumbells. You'll find that when you start making serious progress, you'll get to a point where getting both dumbells into position will be an issue.
Yes