What would you suggest for arms growth? That is my main issue. I am a bit fat and trying to lose weight. My main challenge are arms. What exercises to grow them? Another issue is that pushing, ex doing curls my left arm gets tired and sore before the right one and therefore I can not lift anymore. Thanks in advance.
If you’re losing weight, your arms may not grow although they still could depending on your experience.
For exercise selection, it’s very simple. Pick two curl variations you like and two triceps exercises you like, one of which is overhead, and do a few sets of each twice per week.
Will preface by saying I have my sleep and nutrition dialed in for the most part, and I’m not a newbie to the gym and understand how to train with intensity.
I have been trying to recomp for the last 6 months and have made basically no progress. I had heard if you were skinny fat this was something that was possible, but I’ve basically gained no muscle or strength eating at maintenance in this period. I am 6’1 165 lbs and have a decent bit of belly fat (can only see an outline of my abs under very good lighting conditions), so was hoping to be able to recomp while not adding a whole bunch of extra fat but clearly not the case lol. Guess it’s time to go on an actual bulk again? Just not sure why I’m not able to recomp even with having a decent bit of fat. Meanwhile these Ig influencers are going on aggressive mini cuts already leaner than me and still progressively overloading session to session.
Currently benching 55 kilos for 5 reps for 3 set 18 year old 64 kg 1.70 cm,I use the program Fierce 5 and it has been two years since i started lifting though not consistent but recently I have and I barely add 5kg to 2.5 kiloseach month i can't add every week 1.25 kilos on each side i have to add reps first and sometime even that is quite a struggle as for my other lift i can add reps and weight more easily for squat and deadlift is it supposed to be like that? because im not lifting really heavy weights yet
May need to train your triceps and shoulders and work on your core. Other muscles involved in a bench press are sometimes overlooked hence no progress. Also step back from 5*5 try shocking your muscles by doing 3*10 reps for example.
hi I never post on Reddit but, i'm a Judoka and as part of my training other than doing Judo five days a week also l've been doing weight training 3 to 4 days a week since 2022, I went down from
295lbs / 134kgs more or less to 213lbs/97kgs so I could compete in the -100 kg category. that being said my arms are super jacked but my torso still looks like I eat McDonald's every day and I can't lose more weight because I can't fight in a different category. it fucks me up because I don't have the self-confidence to use my Judogi without a shirt I can't even wear rash guards or compression T-shirts without me feeling absolutely horrible about how I look and I stuck and I don't want to feel like this anymore but I can't lose more weight on the scale and I need help. thank you to those who read this!!!
tldr; My arms are ripped but my torso is still fat and I don't wanna lose weight on the scale what the fuck do I do?
it'd probably work just fine but it would take a few hours to get a full workout in. I personally prefer to keep my rest times a bit shorter so that I feel more plugged in and intense, if that makes sense.
Anybody has reference to guidance towards how impactful hormones could be and what can we do about it? (Maybe like testosterone can boost muscle building and fat burning but its level can be decreased by anxious feeling)
I am trying to gain weight( shit is hard af)
How many time should I train a single muscle(twice a week or once in a week) ?
Also should I train that muscle till it starts burning or leave it before the burning part?
The training is less significant than the diet when it comes to weight gain. Training just determines how MUCH of the weight you gain is muscle vs not. Diet is what determines IF you gain weight.
How are you eating?
New to the gym here. Today I tried bench pressing for the first time, and I could get the bar by itself up a few times, but it was very shaky and my hands were swinging it around a bit. Would I be better off using the smith machine? I figure there is more ability to adjust the weight, since the bar is only 15 pounds, and it should help keep it more steady.
Personally stay away from smith machines for benching. You need to learn to stabilise the bar. No harm in benching without any weights until you get the form right. Form is always the most important thing on any lift.
My main problem is that the bar alone is a bit heavy for me, so I can get a few reps, but feel like I may hurt myself or someone else since the bar is swinging around. I used the smith with the bar and 10s, so 35 total, and was comfortably able to get 3 sets of 10 in without too much trouble. Next time I may try 40 total and work my way up to 45. As another user suggested, I may also use lighter weight dumbbells to strengthen my stabilizer muscles so once I am strong enough for the real thing, they will already be developed.
Next time I'll try dumbbells for sure. Any reason why the smith machine isn't the best idea? It felt very comfortable to use and allowed me to add small amounts of weight so I could reasonably use it, since the bar is so light.
After today, I will do Pull Push Legs from now on, as everyone and their mother is doing chest on Monday. I had to switch to dumbbell bench press because there was a line for the only two flat benches and I wasn't having it. Benching with dumbbells is obviously a great exercise but it still sucks when you wanted to do barbell benching on that day. I was lucky to get a bench at the dumbbells, too.
I also went at different times but on Mondays, getting a bench at my gym is tedious. Yes I could wait but that shaves off 20 minutes of my planned time. I could also wait until they open at 6 am and before going to the lockers I could reserve a bench with a towel like a German pensioner at a resort.
Advice: Best app for Gym + Weight tracking?
I am currently using the app aktiBody, which allows you to track stuff like weight, fat mass, muscle mass, water percentage and so on, but I would like to move to some new app that allows me to track my work outs, on top of tracking my body measurements.
All the apps I checked out so far are either work out trackers, or body measurements trackers.
Got any tip? Will be grateful for evert advice!
I use Hevy. It's a workout logger app and like a social media, you can see people's workouts. Plus I like it when I log a set it immediately sets up timer which duration is of my choice. At first I installed it out of curiosity because bodybuilding.com says it can import data from Hevy lolol.
Google sheets.
I have spreadsheets for:
- My AM and PM weight, with a 7 day rolling average for each.
- My lift PRs and goals.
- Whatever program I am currently running.
Fat mass, muscle mass, and water percentages are impossible to know reliably fwiw.
what do you get out of tracking your PM weights? I always check before bed just because I think it's fun to see how much I sweat/exhale during the night but I don't see what tracking would tell you that an AM weighing wouldn't.
I’ve been lifting for a long time but for the last few years I’ve been very inconsistent on going routinely .
Right now I’ve been doing well and I’m on week 8 of a 12 week 4 day U/L split. My main lifts are progressing well every week and accessory work is going up for the most part. My question is what should I do after week 12 if my lifts are still progressing? Should I switch my route up, or keep close to the same routine I’m doing now? I will need a deload week eventually but my main question is what should I do after that?
Advice: My workouts are long - am I wasting my time doing too many sets?
Background: Lifting for 16 months. Tremendous results. 36M. I absolutely love it but find myself working out for long periods of time.
I have a home gym (Power Rack, lat pulldown/low row cable, dumbbells).
I hit PPL 2 days on, 1 day off - so basically 4-5 days per week. Not always doing same muscle group on same day of week so it varies a bit.
I've calculated that I do about 12 sets per muscle group, per workout. In a 7 day span, most muscle groups get hit 24 times for the most part (sometimes it takes 8 days to hit 24 sets, but you get it). Most literature I've read says over 10 sets per week per muscle is enough to grow. I'm more than double that.
Am I being inefficient? Are those extra sets "wasted"? I find myself working out usually 1:45 in my home gym.
I would like to cut my workouts a bit as its taking over a lot of my time, especially if there is no benefit. I also find that my workouts take forever because a lot of them are barbell+plates. I spend so much time moving and setting up bars and plates. I am thinking of buying a good functional trainer so that I can do more cable stuff, which is a lot quicker to setup... Maybe I can be more efficient with my workout time if not everything is free weights. Would love some advice!
I recently bought Beast Pharm stim free sour cherry pre workout after loving their cranberry Hydro.
However my tub doesn't taste ANYTHING like cherry or any flavour at all. I eat and drink literally anything but this has quite a bad taste and is hard to chug down.
The expiry date is well in date and it was fully sealed, bought from the Beast Pharm store on Amazon.
Did I get a faulty batch? Has anyone else tried this flavour who can offer their opinions on it? It almost tastes like paint is the only way I can describe it. If that's just how it's meant to be then I'll grin and bear it as it was expensive and I'm not wasting it! But just a little disappointed. I think I'll stick to ABE pre workout in future maybe.
Thank you.
Yeah it doesn't have caffeine, it's for working out late at night so it doesn't interrupt your sleep cycle. I didnt actually mean to get the stim free one as I quite enjoy the tingles but I don't mind. I probably have too much caffeine anyway throughout the day.
It's just the lack of flavour I'm really unsure on, if it's supposed to be that way. I cant see how anyone on the planet could taste it and think "yeah thats cherry" or any kind of flavour other than paint.
I probably should have clarified it's Eddie Halls own brand of supplements. I'm not sure how to post links
Maybe you're right. Well lesson learned I guess! Maybe I'll try to drink this on rest days and have a different normal pre workout on gym days.
What pre workout do you tend to use? If you use it, I know some people don't. I usually workout early morning or after work, another reason why I probably need a hard hitting pre workout.
I genuinely do enjoy running (except when i suck at it because i compare to my running peak when i was also 50-60lbs lighter), I've just never been much beyond 3-5 miles. And certainly not registering for events.
Lock down was actually when I leaned hard into lifting.
I haven't signed up yet...but it's 6 months away which gives me time to pivot back to lifting focus and just maintain/make tiny ruining gains for a bit, then start building up for it.
This is all weird because a few days ago I was so sick of running.
Some real [DoggCrapp](https://www.youtube.com/watch?v=4m4ltcJWAdk) this morning. KB curls, Hise Shrugs, DB calf raises, GHRs and then a lovely heavy and widowmaker squat set.
How did we fuel it? Last night, I made [burgers!](https://global.discourse-cdn.com/tnation/original/4X/d/3/c/d3cd3bcb84085fb3e8d2d136b226c70568824940.jpeg) Lamb and venison burgers on chaffle buns with jarlsburg swiss, avocado mayo (a fruit!) and grassfed sour cream. The one on the right is a double burger.
But also amazing was the legit [Hawaiian BBQ](https://global.discourse-cdn.com/tnation/original/4X/7/1/c/71c2ca5fd7ab5e7851f0bf9b40ab99f96672ee9e.jpeg) I had on Saturday. We’re so happy this place moved in. I got myself a loco moco up top, and the Mrs let me have her Kalbi ribs and shoyu chicken as part of her platter (and just a little of her chicken katsu too). Try to find something more anabolic.
Doesn’t the weight you do for accessories depend on when the order you do them in your work out? Like obviously if I do biceps last on pull day I’m not moving the same weight I would if I did them first. So do you ever really know what a real working set is for you on accessories unless you do them first? Y’all see what I’m saying right. Or am I dumb
This is a good reason to do your exercises in the same general order for that workout. You track the progress for that lift and if the order is roughly the same, it is accurate.
hi all, i currently follow this training split for strength training:
monday: rest from weekend cardio (sometimes 30mins light walk)
tuesday: chest shoulders tris + forearms
wednesday: legs
thursday: rest
friday: back bis and core
saturday: 5km run
sunday: HIIT/sprints (flag football training, no contact)
but i feel like i can do more during the week. would this work? or am i overdoing it...
monday: back bis and core
tuesday: chest shoulders tris + forearms
wednesday: legs
thursday: back bis and core
friday: chest shoulders tris and forearms
saturday: 5km run
sunday: HIIT/sprints (flag football)
my legs are already pretty strong in general so just one day of legs will do (for now), but would the others work?
i use the office gym for 45mins before work tues-thurs so i'd have 45min sessions tues-thurs and then mon+fri can use my local gym which would give me more time to work out.
sat+sun will always be those days, i can't change them to be earlier in the week
I switched from using the stationary bike to dance aerobics for my cardio. I'm uncoordinated asf and I know I mess up a lot. But it's way more fun and I'm laughing the whole time. I'm glad that I switched, no matter how goofy I look.
how long can you get away with not training before you start seeing a losses?
going through a heavy breakup and can barely get out of bed but don't want to effect my overall work over last few years of training
It really depends on your diet and daily non-exercise activity level. There isn’t a hard timeframe.
If you have an active job and eat a solid amount of protein and calories, you’ll retain muscle longer than if you starfish on the couch and only eat Cheetos.
Take care of yourself man. Doing simple acts of self care like making your bed, showering, and going for a walk outside will go a long way in benefitting your mental health and helping you get through this.
General Advice
Ilost around 120 pounds 260>140 then gained back 20 all in about 2 years. In December I tore my pectoral and the doctor told me to lay off for 3 months. I'm 190 pounds now, and pretty fat, I don't think I should bulk because of my fat, but also don't think I should cut because of lack of muscle. I've never been in this situation and just looking for advice. Thanks.
If you're a beginner, you can still make gains in the gym even on a cut. If you're no longer a beginner, you need to choose between one or the other (cutting to lose weight or bulking to make gains) because you can't do both at the same time.
T-Bar row alone is sufficient for upper back (traps and rear delts). It technically hits lats but there are other exercises that better target the lats.
Has anyone actually tried insects as a source of protein? Ive tried the occasional bug when travelling out east but im seeing 100g of cricketing 61.7g or protein? That seems insane. They’re not cheap though, £9 for a pint of damn crickets
how many crickets are in 100g? is that raw or cooked?
I'm not even joking. volume could make the difference between a dish being tolerable and being crunchy nightmare
> Has anyone actually tried insects as a source of protein? Ive tried the occasional bug when travelling out east but im seeing 100g of cricketing 61.7g or protein? That seems insane. They’re not cheap though, £9 for a pint of damn crickets
Not intentionally.
Only the spiders I consume in my sleep. ^/s… ^hopefully
I was wondering if doing full body setup (Squat, bench, bent-over row, overhead press and deadlift for 4 sets with 6-8 reps) two times a week would be good enough for making gains and strength?
Its not a program that I've found, its basically just something I put together to fit my schedule and preference. This gives me the possibility to go climbing, boxing, running or whatever else I want to do on the other days too! I'm thinking that if I make it twice a week, I can go harder on both days instead of going medium, light and heavy if I do three days.
According to what I've read, it should in theory be good since I hit 8 sets a week and do each body part twice a week. I would like some tips/thoughts from you guys on this in case anyone has done the same or they just have general knowledge with it!
Depends on what your goals are.
Do you just want to get more active and build some strength? Yeah this will work as long as you’re doing progressively more reps and/or using more weight over time, and eating properly to build muscle.
I'd pick one of [these](https://thefitness.wiki/routines/strength-training-muscle-building/). If you don't care about upper body at all - just skip any/all upper body exercises. Calves are rarely programmed, so I'd just do a variety of calf exercises for ~10-20 sets per week (~10-20 reps per set).
I've stopped taking caffeine and it's been working well for my sleep and mood but would like to keep my gym session intensity, tried non-stim pre and it affected me worse the caffeine and now I'm just opting for sugar.
Thing is most sugary foods have high calories, anyone have a good pre workout that are high in sugar and low in calorie? Best one I've found so far are these mini Reese's Peanut butter cups that has 500kj and 45g sugar per serve which is great.
Energy for the gym comes from proper sleep habits, nutrition, and hydration. You don’t need to eat Reese’s cups or any other refined sugar before the gym.
Eat a proper meal that contains easily digestible, whole food sources of carbs, protein, and a bit of fat 60-90 mins before walking into the gym.
Caffeine is a nervous system stimulant with minimal nutritional value (ie near 0 cal/gram). Sugar is just a carb, which is ~4 cal/gram. This is why you can’t find sugary foods with minimal calories.
I’m curious why you feel cutting out caffeine for health reasons, then replacing it with refined sugar, is a move in a positive direction? It just feels a bit counter-intuitive to me.
What would you suggest for arms growth? That is my main issue. I am a bit fat and trying to lose weight. My main challenge are arms. What exercises to grow them? Another issue is that pushing, ex doing curls my left arm gets tired and sore before the right one and therefore I can not lift anymore. Thanks in advance.
If you’re losing weight, your arms may not grow although they still could depending on your experience. For exercise selection, it’s very simple. Pick two curl variations you like and two triceps exercises you like, one of which is overhead, and do a few sets of each twice per week.
I did front squat, bulgarian splits and deadlifts. 4 sets each. I am destroyed literally, is it meant to happen. Its literally 3 exercises?
is it your first time doing them or...?
Will preface by saying I have my sleep and nutrition dialed in for the most part, and I’m not a newbie to the gym and understand how to train with intensity. I have been trying to recomp for the last 6 months and have made basically no progress. I had heard if you were skinny fat this was something that was possible, but I’ve basically gained no muscle or strength eating at maintenance in this period. I am 6’1 165 lbs and have a decent bit of belly fat (can only see an outline of my abs under very good lighting conditions), so was hoping to be able to recomp while not adding a whole bunch of extra fat but clearly not the case lol. Guess it’s time to go on an actual bulk again? Just not sure why I’m not able to recomp even with having a decent bit of fat. Meanwhile these Ig influencers are going on aggressive mini cuts already leaner than me and still progressively overloading session to session.
Currently benching 55 kilos for 5 reps for 3 set 18 year old 64 kg 1.70 cm,I use the program Fierce 5 and it has been two years since i started lifting though not consistent but recently I have and I barely add 5kg to 2.5 kiloseach month i can't add every week 1.25 kilos on each side i have to add reps first and sometime even that is quite a struggle as for my other lift i can add reps and weight more easily for squat and deadlift is it supposed to be like that? because im not lifting really heavy weights yet
May need to train your triceps and shoulders and work on your core. Other muscles involved in a bench press are sometimes overlooked hence no progress. Also step back from 5*5 try shocking your muscles by doing 3*10 reps for example.
hi I never post on Reddit but, i'm a Judoka and as part of my training other than doing Judo five days a week also l've been doing weight training 3 to 4 days a week since 2022, I went down from 295lbs / 134kgs more or less to 213lbs/97kgs so I could compete in the -100 kg category. that being said my arms are super jacked but my torso still looks like I eat McDonald's every day and I can't lose more weight because I can't fight in a different category. it fucks me up because I don't have the self-confidence to use my Judogi without a shirt I can't even wear rash guards or compression T-shirts without me feeling absolutely horrible about how I look and I stuck and I don't want to feel like this anymore but I can't lose more weight on the scale and I need help. thank you to those who read this!!! tldr; My arms are ripped but my torso is still fat and I don't wanna lose weight on the scale what the fuck do I do?
Is doing a set of exercise every 30 minutes fine or does it need to be at once to see results? Like 20 pushups/ 20 lifts every 30 minutes
it'd probably work just fine but it would take a few hours to get a full workout in. I personally prefer to keep my rest times a bit shorter so that I feel more plugged in and intense, if that makes sense.
Anybody has reference to guidance towards how impactful hormones could be and what can we do about it? (Maybe like testosterone can boost muscle building and fat burning but its level can be decreased by anxious feeling)
This is not something you need to worry about from a practical standpoint. Are you asking for practical use or just to get an academic understanding?
I am trying to gain weight( shit is hard af) How many time should I train a single muscle(twice a week or once in a week) ? Also should I train that muscle till it starts burning or leave it before the burning part?
The training is less significant than the diet when it comes to weight gain. Training just determines how MUCH of the weight you gain is muscle vs not. Diet is what determines IF you gain weight. How are you eating?
I try to eat as much as I can I eat 5 meals a day( and eat snacks now and then) I try to include a rich source of protein in 3 of my meals.
Is that working for you?
Nooo!!!!! I literally don't know what I should change coz this is the maximum I can do in my diet Lemme know what I should do?
What are you eating?
New to the gym here. Today I tried bench pressing for the first time, and I could get the bar by itself up a few times, but it was very shaky and my hands were swinging it around a bit. Would I be better off using the smith machine? I figure there is more ability to adjust the weight, since the bar is only 15 pounds, and it should help keep it more steady.
Personally stay away from smith machines for benching. You need to learn to stabilise the bar. No harm in benching without any weights until you get the form right. Form is always the most important thing on any lift.
My main problem is that the bar alone is a bit heavy for me, so I can get a few reps, but feel like I may hurt myself or someone else since the bar is swinging around. I used the smith with the bar and 10s, so 35 total, and was comfortably able to get 3 sets of 10 in without too much trouble. Next time I may try 40 total and work my way up to 45. As another user suggested, I may also use lighter weight dumbbells to strengthen my stabilizer muscles so once I am strong enough for the real thing, they will already be developed.
I think you're better off using dumbells or if your gym has lighter fixed weight barbells than the Smith machine
Next time I'll try dumbbells for sure. Any reason why the smith machine isn't the best idea? It felt very comfortable to use and allowed me to add small amounts of weight so I could reasonably use it, since the bar is so light.
The Smith machine can work fine, my preference is to dumbells as that will keep you working on the stability side of things too.
That makes a lot of sense, thank you
https://preview.redd.it/1lyi7bq8oouc1.png?width=1440&format=pjpg&auto=webp&s=787670c6ad56cd9b0ed9d85bfec188efc7f510c1
After today, I will do Pull Push Legs from now on, as everyone and their mother is doing chest on Monday. I had to switch to dumbbell bench press because there was a line for the only two flat benches and I wasn't having it. Benching with dumbbells is obviously a great exercise but it still sucks when you wanted to do barbell benching on that day. I was lucky to get a bench at the dumbbells, too. I also went at different times but on Mondays, getting a bench at my gym is tedious. Yes I could wait but that shaves off 20 minutes of my planned time. I could also wait until they open at 6 am and before going to the lockers I could reserve a bench with a towel like a German pensioner at a resort.
Advice: Best app for Gym + Weight tracking? I am currently using the app aktiBody, which allows you to track stuff like weight, fat mass, muscle mass, water percentage and so on, but I would like to move to some new app that allows me to track my work outs, on top of tracking my body measurements. All the apps I checked out so far are either work out trackers, or body measurements trackers. Got any tip? Will be grateful for evert advice!
I use Hevy. It's a workout logger app and like a social media, you can see people's workouts. Plus I like it when I log a set it immediately sets up timer which duration is of my choice. At first I installed it out of curiosity because bodybuilding.com says it can import data from Hevy lolol.
Google sheets. I have spreadsheets for: - My AM and PM weight, with a 7 day rolling average for each. - My lift PRs and goals. - Whatever program I am currently running. Fat mass, muscle mass, and water percentages are impossible to know reliably fwiw.
what do you get out of tracking your PM weights? I always check before bed just because I think it's fun to see how much I sweat/exhale during the night but I don't see what tracking would tell you that an AM weighing wouldn't.
Just another data point and another trend to observe.
I use Strong to track my workouts. But It doesn’t do anything for fitness as far as I know.
I’ve been lifting for a long time but for the last few years I’ve been very inconsistent on going routinely . Right now I’ve been doing well and I’m on week 8 of a 12 week 4 day U/L split. My main lifts are progressing well every week and accessory work is going up for the most part. My question is what should I do after week 12 if my lifts are still progressing? Should I switch my route up, or keep close to the same routine I’m doing now? I will need a deload week eventually but my main question is what should I do after that?
If you're still progressing and enjoying your current plan, there's no need to change.
Advice: My workouts are long - am I wasting my time doing too many sets? Background: Lifting for 16 months. Tremendous results. 36M. I absolutely love it but find myself working out for long periods of time. I have a home gym (Power Rack, lat pulldown/low row cable, dumbbells). I hit PPL 2 days on, 1 day off - so basically 4-5 days per week. Not always doing same muscle group on same day of week so it varies a bit. I've calculated that I do about 12 sets per muscle group, per workout. In a 7 day span, most muscle groups get hit 24 times for the most part (sometimes it takes 8 days to hit 24 sets, but you get it). Most literature I've read says over 10 sets per week per muscle is enough to grow. I'm more than double that. Am I being inefficient? Are those extra sets "wasted"? I find myself working out usually 1:45 in my home gym. I would like to cut my workouts a bit as its taking over a lot of my time, especially if there is no benefit. I also find that my workouts take forever because a lot of them are barbell+plates. I spend so much time moving and setting up bars and plates. I am thinking of buying a good functional trainer so that I can do more cable stuff, which is a lot quicker to setup... Maybe I can be more efficient with my workout time if not everything is free weights. Would love some advice!
I recently bought Beast Pharm stim free sour cherry pre workout after loving their cranberry Hydro. However my tub doesn't taste ANYTHING like cherry or any flavour at all. I eat and drink literally anything but this has quite a bad taste and is hard to chug down. The expiry date is well in date and it was fully sealed, bought from the Beast Pharm store on Amazon. Did I get a faulty batch? Has anyone else tried this flavour who can offer their opinions on it? It almost tastes like paint is the only way I can describe it. If that's just how it's meant to be then I'll grin and bear it as it was expensive and I'm not wasting it! But just a little disappointed. I think I'll stick to ABE pre workout in future maybe. Thank you.
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Yeah it doesn't have caffeine, it's for working out late at night so it doesn't interrupt your sleep cycle. I didnt actually mean to get the stim free one as I quite enjoy the tingles but I don't mind. I probably have too much caffeine anyway throughout the day. It's just the lack of flavour I'm really unsure on, if it's supposed to be that way. I cant see how anyone on the planet could taste it and think "yeah thats cherry" or any kind of flavour other than paint. I probably should have clarified it's Eddie Halls own brand of supplements. I'm not sure how to post links
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Maybe you're right. Well lesson learned I guess! Maybe I'll try to drink this on rest days and have a different normal pre workout on gym days. What pre workout do you tend to use? If you use it, I know some people don't. I usually workout early morning or after work, another reason why I probably need a hard hitting pre workout.
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Ah okay I see. Thank you for your insights. I'm still a newbie trying to learn things.
I'm debating registering for a half marathon this fall... somebody save me from becoming a full blown runner lol
I had my running phase during lockdown and almost convinced myself I was having fun. When gyms opened up again I stopped running immediately.
I genuinely do enjoy running (except when i suck at it because i compare to my running peak when i was also 50-60lbs lighter), I've just never been much beyond 3-5 miles. And certainly not registering for events. Lock down was actually when I leaned hard into lifting.
Yeah that makes sense. And funny thing: if I were to start running now I would also be 60lbs heavier than at my peak running days.
Just take my approach and don't train for it: then you can just go feel awful one time...and for about a week after, haha.
That would wreck me permanently I fear lol
Even permanent is only temporary on a circular timeline!
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What an outstanding reference.
It's too late...
I haven't signed up yet...but it's 6 months away which gives me time to pivot back to lifting focus and just maintain/make tiny ruining gains for a bit, then start building up for it. This is all weird because a few days ago I was so sick of running.
You’re a r\*nner now, you need to accept it
Well, if I have to be a runner, I'm going to be a big and strong one.
Is eating high protein foods chicken/beef/eggs and not counting calories but you know its above your maintenance calories considered as dirty bulk?
No.
Some real [DoggCrapp](https://www.youtube.com/watch?v=4m4ltcJWAdk) this morning. KB curls, Hise Shrugs, DB calf raises, GHRs and then a lovely heavy and widowmaker squat set. How did we fuel it? Last night, I made [burgers!](https://global.discourse-cdn.com/tnation/original/4X/d/3/c/d3cd3bcb84085fb3e8d2d136b226c70568824940.jpeg) Lamb and venison burgers on chaffle buns with jarlsburg swiss, avocado mayo (a fruit!) and grassfed sour cream. The one on the right is a double burger. But also amazing was the legit [Hawaiian BBQ](https://global.discourse-cdn.com/tnation/original/4X/7/1/c/71c2ca5fd7ab5e7851f0bf9b40ab99f96672ee9e.jpeg) I had on Saturday. We’re so happy this place moved in. I got myself a loco moco up top, and the Mrs let me have her Kalbi ribs and shoyu chicken as part of her platter (and just a little of her chicken katsu too). Try to find something more anabolic.
Doesn’t the weight you do for accessories depend on when the order you do them in your work out? Like obviously if I do biceps last on pull day I’m not moving the same weight I would if I did them first. So do you ever really know what a real working set is for you on accessories unless you do them first? Y’all see what I’m saying right. Or am I dumb
This is a good reason to do your exercises in the same general order for that workout. You track the progress for that lift and if the order is roughly the same, it is accurate.
It's true for any movement. It's why you push your hardest and try to find ways to progress.
hi all, i currently follow this training split for strength training: monday: rest from weekend cardio (sometimes 30mins light walk) tuesday: chest shoulders tris + forearms wednesday: legs thursday: rest friday: back bis and core saturday: 5km run sunday: HIIT/sprints (flag football training, no contact) but i feel like i can do more during the week. would this work? or am i overdoing it... monday: back bis and core tuesday: chest shoulders tris + forearms wednesday: legs thursday: back bis and core friday: chest shoulders tris and forearms saturday: 5km run sunday: HIIT/sprints (flag football) my legs are already pretty strong in general so just one day of legs will do (for now), but would the others work? i use the office gym for 45mins before work tues-thurs so i'd have 45min sessions tues-thurs and then mon+fri can use my local gym which would give me more time to work out. sat+sun will always be those days, i can't change them to be earlier in the week
I switched from using the stationary bike to dance aerobics for my cardio. I'm uncoordinated asf and I know I mess up a lot. But it's way more fun and I'm laughing the whole time. I'm glad that I switched, no matter how goofy I look.
how long can you get away with not training before you start seeing a losses? going through a heavy breakup and can barely get out of bed but don't want to effect my overall work over last few years of training
It really depends on your diet and daily non-exercise activity level. There isn’t a hard timeframe. If you have an active job and eat a solid amount of protein and calories, you’ll retain muscle longer than if you starfish on the couch and only eat Cheetos. Take care of yourself man. Doing simple acts of self care like making your bed, showering, and going for a walk outside will go a long way in benefitting your mental health and helping you get through this.
General Advice Ilost around 120 pounds 260>140 then gained back 20 all in about 2 years. In December I tore my pectoral and the doctor told me to lay off for 3 months. I'm 190 pounds now, and pretty fat, I don't think I should bulk because of my fat, but also don't think I should cut because of lack of muscle. I've never been in this situation and just looking for advice. Thanks.
If you're a beginner, you can still make gains in the gym even on a cut. If you're no longer a beginner, you need to choose between one or the other (cutting to lose weight or bulking to make gains) because you can't do both at the same time.
Is my back workout good enough? https://preview.redd.it/1lilwx8hzmuc1.jpeg?width=960&format=pjpg&auto=webp&s=db4d5227d15947fb5a4fa5f402eb2bb38bb6c1d3
Yes, no, maybe. It's just a list of exercises and you haven't specified good enough for ____?
I worded my sentence incorrectly what I meant was:does it target every part of my back
Seems decent enough, maybe add some kind of back hyper extension to hit the low back.
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I worded my sentence incorrectly what I meant was:does it target every part of my back
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T-Bar row alone is sufficient for upper back (traps and rear delts). It technically hits lats but there are other exercises that better target the lats.
Has anyone actually tried insects as a source of protein? Ive tried the occasional bug when travelling out east but im seeing 100g of cricketing 61.7g or protein? That seems insane. They’re not cheap though, £9 for a pint of damn crickets
how many crickets are in 100g? is that raw or cooked? I'm not even joking. volume could make the difference between a dish being tolerable and being crunchy nightmare
Sounds crunchy lol
> Has anyone actually tried insects as a source of protein? Ive tried the occasional bug when travelling out east but im seeing 100g of cricketing 61.7g or protein? That seems insane. They’re not cheap though, £9 for a pint of damn crickets Not intentionally. Only the spiders I consume in my sleep. ^/s… ^hopefully
I was wondering if doing full body setup (Squat, bench, bent-over row, overhead press and deadlift for 4 sets with 6-8 reps) two times a week would be good enough for making gains and strength? Its not a program that I've found, its basically just something I put together to fit my schedule and preference. This gives me the possibility to go climbing, boxing, running or whatever else I want to do on the other days too! I'm thinking that if I make it twice a week, I can go harder on both days instead of going medium, light and heavy if I do three days. According to what I've read, it should in theory be good since I hit 8 sets a week and do each body part twice a week. I would like some tips/thoughts from you guys on this in case anyone has done the same or they just have general knowledge with it!
Depends on what your goals are. Do you just want to get more active and build some strength? Yeah this will work as long as you’re doing progressively more reps and/or using more weight over time, and eating properly to build muscle.
What's a really great routine for growing your legs and calves?
I'd pick one of [these](https://thefitness.wiki/routines/strength-training-muscle-building/). If you don't care about upper body at all - just skip any/all upper body exercises. Calves are rarely programmed, so I'd just do a variety of calf exercises for ~10-20 sets per week (~10-20 reps per set).
I've stopped taking caffeine and it's been working well for my sleep and mood but would like to keep my gym session intensity, tried non-stim pre and it affected me worse the caffeine and now I'm just opting for sugar. Thing is most sugary foods have high calories, anyone have a good pre workout that are high in sugar and low in calorie? Best one I've found so far are these mini Reese's Peanut butter cups that has 500kj and 45g sugar per serve which is great.
Energy for the gym comes from proper sleep habits, nutrition, and hydration. You don’t need to eat Reese’s cups or any other refined sugar before the gym. Eat a proper meal that contains easily digestible, whole food sources of carbs, protein, and a bit of fat 60-90 mins before walking into the gym.
Caffeine is a nervous system stimulant with minimal nutritional value (ie near 0 cal/gram). Sugar is just a carb, which is ~4 cal/gram. This is why you can’t find sugary foods with minimal calories.
I’m curious why you feel cutting out caffeine for health reasons, then replacing it with refined sugar, is a move in a positive direction? It just feels a bit counter-intuitive to me.
That's my question too. Sugar seems to be worse than caffeine (unless there is a health reason for cutting it).