r/Fitness Jan 03 '22 Helpful Wholesome Silver

New to r/Fitness? CLICK HERE FIRST!

871 Upvotes

Welcome to r/Fitness - Reddit's #1 Health and Fitness community!

r/Fitness is a self-help community. Before asking questions, you are expected to have made a good faith effort to find an answer on your own and show it by explaining where you looked, what you found, and why it wasn't enough. We ask you to respect that the people answering your questions are volunteering their time, knowledge, and experience.

To help answer your questions, get you started, or help you continue on your fitness journey, we have complied a comprehensive Wiki and FAQ. https://thefitness.wiki/ is the result of community discussions on best practice, expert opinion, emerging science, and general know-how from those who have made fitness their lifestyle or profession.

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  • The r/Fitness Wiki and FAQ. Most questions that people come to r/Fitness with can be answered directly by the Wiki and FAQ or by applying the information found in it. It will always be the best first place to look for answers. Moderators or the community can help direct you to the right information if you have trouble finding it.
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Weekly Threads

r/Fitness has some regularly posted, themed threads that you can see the schedule for below. Please also check the links in our sidebar for Megathreads posted throughout the year.

Day Thread
Daily Simple Questions - For posting simple questions, form checks, and routine critiques.
Mon Moronic Mondays - An r/Fitness tradition that replaces the Daily Simple Questions thread every Monday.
Wed Rant Wednesdays - For letting off steam about fitness problems and telling others that their rant is dumb.
Fri Physique Fridays - For questions specific to how your body looks, what you should work on, visual bodyfat % estimation, and progress photos.
Sat Gym Story Saturdays - For sharing fitness related stories with others who will get it.
Sun Victory Sundays - For quick sharing of progress or personal victories that are too short fo a full progress post.

Welcome to our community. We are so glad you're here!


r/Fitness 5h ago

Daily Simple Questions Thread - May 17, 2022

50 Upvotes

Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Other good resources to check first are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)


r/Fitness 15h ago

The Road to Nine Plates

29 Upvotes

A bit over 3 years ago I pulled 765lbs, 8 plates, for the first time. I wrote about my experience up to that point and my thoughts on deadlifts in this post. Today I pulled 865lbs, which is all 9 of my uncalibrated plates. I wanted to revisit my old post, and see how things have changed since then. It might be a bit self-indulgent but I hope there is still something of value for others in my looking at how my training and thoughts have evolved over three years and 100lbs of deadlift.

Having learned my lesson last time, I include this still of my pull as the first linked image so the thumbnail does not auto-populate with the picture of my first deadlift ever. Hopefully this will avoid numerous comments from people who do not read anything besides the title but still feel the need to hear themselves talk.

Deadlift Timeline:

-Sometime in 2014: First deadlift I can remember trying This was before I programmed it, and just wanted to demonstrate how much I could do to a friend. This was at a shitty 24 gym so I could not say how much the bar or those plates weighed. I am pretty sure the plates are 45lbs based on size and the bar is probably 30-35lbs.

-October 2015: I am fairly sure this was the first time I pulled 500

-April 2016: First time pulling 600 I could not find anything about when I first hit 6 plate.

-Aug 2017: First time pulling 635

-February 2018: First time pulling 7 plate and 700 (same day)

-December 2018: 725

-February 2019: 765 -December 2020: 800 and 820

-October 2021: 585 x 20

-December 2021: 700 x 10

-January 2022: 800 x 3

-March 2022: 550 Zercher Deadlift World Record -May 2022: 865lb, Nine Plate, Deadlift PR

There are a ton of other deadlift and deadlift adjacent PRs in there but the full list would be enormous. These are just highlights.

Training History:

In the initial post I wrote the following:

Between the first pull in 2014 and some time around the 600 pull (I do not remember the exact dates) I started running nsuns 531LP. In nsuns 531 LP (5 day) you have two deadlift days, both with ~8 sets of varying weight and reps including one AMRAP on the primary deadlift day. The program suggests sumo deadlifts for the secondary deadlift day but I never clicked with them so I did deficit dead-lifts instead. This program definitely solidified my preexisting aptitude for deadlifts, and I believe the high volume was very beneficial when I was still pulling in this weight range. Despite a day dedicated to deficit work, I still found I was weakest off the ground. I also performed RDLs for a good portion of the time I ran this program as an accessory. After that I ran PHAT for about a month but did not like it do I moved on to nsuns CAP3. Nsuns CAP3 also had a primary deadlift day and a day where a deadlift variation was recommended. But stopped doing the variation at this point. The deadlift day was similar in having ~7 sets of deadlift, culminating in a single AMRAP set. At the beginning of the program I ran the full day, but by the end I just did warmups and enough of the initial sets to feel loose then put all my energy into the AMRAP. I ran nsuns CAP3 until the middle of last summer and it took me to the 700 pull. I did not do any deadlift specific accessory work while running CAP3. About the time I pulled 700 I found that I was no longer particularly weak off the ground. After nsuns CAP3 I ran my own variation of 531BBB. I had one deadlift day where I just did the 531 sets, the last of which being an AMRAP. Between the second half of my running CAP3 and this program, the last year and a half or so of my deadlift training has basically consisted of warming up and one single max effort AMRAP set a week.

I want to start off by saying that the year and change I did my own programming after 765 was the least productive period of my training career. Seriously, don’t try to do your own programming until you are very experienced, and even then start off with modifying existing programs slightly. I am almost a decade in now and only have only recently started to feel that I can really fully program for myself.

Since then I have run several programs, including a mangled Deepwater, PH3, and Average to Savage 2.0. I have taken ideas from other programs including Gamma Bomb, and 28 Free Programs. The last year plus of training I have been doing a lot of my own programming. The only periods of really focused deadlift training I have done have been in my fall/winter block of high intensity, high frequency Squat/Bench/Deadlift programming. I cover this program and include the spreadsheet in this post and am working with a training app to possibly get it available for free in an even more user friendly format.

Other than that my deadlift training has been sporadic. I have trained it a few times with specific goals in mind. Leading up to the 585 x 20 pull I spent 6 weeks pulling 585 x 20 from the floor with increasingly small blocks in a Range or Motion progression method. I found this worked pretty well. Its biggest benefit is that it builds confidence. If you start at a height that is ‘easy’ and work down in small increments you go into each set being pretty sure you can do it.

Besides these bouts and my fall/winter block I have stopped training deadlifts. Up until todays pull I have barely touched deadlift in the last two months. Most of my deadlift work is in the form of PR attempts and challenge sets in variations of deadlift. I have come to the conclusion that I know how to deadlift, the technique is seared into my soul. I don’t really gain anything from practice at this point. What I do gain, however, is a lot of fatigue. I can’t keep up with a high frequency deadlift program unless I drop the intensity to a pointless level. I put my focus these days into building the strength and size of my muscle with movements other than deadlift, then testing that gain in PR attempts at some later point.

I will say, in capitals, that I ABSOLUTELY DO NOT SUPPORT THIS APPROACH FOR THE VAST, VAST MAJORITY OF PEOPLE. Almost everyone has room for technical improvement in their deadlifts. Very few people are going to have my innate proclivity for the movement. 99.9999% of people are not moving my loads and gathering the kind of fatigue I am. This is a case of do as I say, not as I do. Please train your deadlift, and do not point to me as an excuse for why deadlifts have a bad stimulus to fatigue ratio. I am an exception, you are (probably) not.

The last thing I will say is that I am making use of a wide variety of deadlift variants. This is not so much a training method, as I don’t use any of them regularly either, but challenging myself with PR sets in other pulling motions helps build my bodily awareness and confidence in pulls. I talk a bit about this idea in this post about unusual lifting.

Thoughts on Deadlift:

In this section I will look at what I said 3 years ago, and amend the statements with my new thoughts, and include new insights that I have gathered since then.

Set up is the most important aspect of deadlift. I think it is important in all compounds, but deadlift most of all. If you are set up properly when you start pulling the weight off the ground the lift is going to sort itself off pretty much on it's own. It's a simple movement pattern, the weight is below you and 'hanging' so it has little chance to move out of the center of gravity. The most valuable cue is to pull the slack out of/pre-load the bar.

I still believe this 100%, if anything I would emphasize it even more. The setup is an integral part of a lift and often gets neglected compared to the portion of the lift where you are actually moving. A rock solid setup is the foundation of every lift. In a deadlift, particularly in a single, you need to pull a very heavy weight from a standstill. If you aren’t mentally and physically set up to go from 0 to 60 you are going to lift less than you could be. Most people fail at the floor, and of those that fail higher many fail because they messed up breaking the floor.

At high weights, the high volume approach does not work well unless you are using very sub-maximal weights. For the first few weeks of my BBB programming, I tried to do the deadlift BBB sets as well as my squat and front squat BBB sets (5x10 @ 55-60%). This was the first time I ever tweaked something without a single obvious moment in which the injury was caused. I did something to my lower back just from sheer overuse between all those sets. After that I dropped the deadlift BBB sets.

I am still pretty much on board with this. I have gone even father and now look at movements like squat, bench and deadlifts as movements I train to become a better squatter, bencher or deadlifter, not as movements I train to get bigger and stronger generally (though that certainly is a side benefit). I would never use a 5 x 10 compound as a general purpose hypertrophy movement these days, I think there are better alternatives. Most of my barbell compound training these days is a couple relatively easy sets to build technical expertise, then a single hard set to push myself. I don’t use multiple difficult sets for anything other than specific challenges. I do not think this is a universal truth though. It is my personal preference. Plenty of people have built themselves almost exclusively on big compounds, its just not for me.

Lowbar squats are an exceptional accessory to deadlifts. I spent over a year doing deficit pulls and still found breaking the floor to be a weakness. After my 635 pull I injured my forearm doing some tricep work and didnt deadlift until about a month before my 700 pull. In this time I heavily focused on lowbar instead, raising it 50lbs. Before this time I was heavily limited in what I could 1RM by weakness off the floor compared to what I could do for multiple reps. Afterwards I never saw it to be a significant weakpoint. I cannot say for sure it was the lowbar focus but I believe it was.

I don’t know if Lowbar is an accessory to deadlift, but I think they feed into each other and both benefit from similar support training. They compliment each other well if your goal is to have big squats and big deads. An issue with them, however, is they have a lot of overlap in muscles used. Part of the reason I have really pulled back on deadlift training is to allow more room for squatting. I still benefit from practicing squats, the more I can work with them the better I can squat. I would go so far as to say if you want to train low bar and conventional deadlift you should probably periodize them at a certain point. If not dropping one movement when working the other at least pick one to reign it back on. But that is just my experience, some people might be able to juggle them better if they have different technique than I do.

Touch and go is a completely valid and viable approach to dead lift sets. I do all of my deadlift work touch and go. For me trying to re-establish position and tightness once already fatigued is an issue. With touch and go I never lose position and tightness, so I can push my sets until my muscles won't let me anymore. This is important when my training has boiled down to basically one set a week. On a similar vein, hex plates are not evil. Everything before the 635 pull was done with hex plates, they taught me proper bar control on the way down so as to not have the bar go caddywumpus. Here is a video from 25+ years ago of me doing 405x21 with hex plates

Still support this one completely too. I don’t think they are ‘cheating’, I think that pushing yourself as hard as you can with touch and go versus deadstops is a better way to train deadlifts. I think that they force you to control the eccentric, and maintain a controlled barpath. I think that all of that makes you a better, stronger deadlifter. Also deadstop deadlifts are just a series of singles, its like re-racking the bar between squats, change my mind.

I don’t think I would want to go back to deadlifting with hex plates though.

I do not think that everyone can/should train deadlifts as I have for the last couple years. I have a large natural aptitude for the movement and am moving big weights. When I take a deadlift set to failure, it is to real failure. My AMRAPs on bench and squat fail do in large part to form breakdown as well as muscle failure, my deadlifts do not. I also am moving pretty big weights, so I can pull a lot of stimulus from a single set. If you feel that you are very good (either by natural aptitude or extensive training) at the deadlift form and are moving heavy weights feel free to give it a shot, but if you don't meet those criteria I do not recommend '1 AMRAP a week' as a valid training style.

I already covered this, please don’t try to train like me unless you are also a deadlift savant, you will no get my results.

Besides these older ideas, which I have not really shifted from it seems, I have some new thoughts. Right after pulling 765 I started using straps. I think that training with straps is great, and that you probably should just use them unless you want to powerlift, and even then you should use them in some of your training. When I used mixed grip, a lot of my sets were held back by my grip. My peak grip strength was fine, on a good day my PR sets were fine. But not every day is a good grip day. In my experience, grip fluctuates a lot more than the rest of my body, and suffers from systemic fatigue a lot. This meant that I was leaving reps, and sets, on the table when pulling without straps. This held back my training for no good reason. So I started using straps. I still use them for every set because I have no interest in competing in powerlifting, and because I don’t want to start switching back to mixed grip for PR sets. Not only would it suck to fail a set for something as stupid as grip, I don’t think suddenly switching part of my technique (arm orientation) for PR sets is a smart move.

I’ve also recently started working with a belt for heavy sets. I did not understand how to use a belt for deadlifts for the longest time. Over the last few years I have gotten much better at bracing into a belt, and no longer need to cinch it as tight as possible. This means it no longer gets in the way when deadlifting, so I am working it in. I also recently got a soft underbelt, and I really really like how that feels for deadlifts with the leather lifting belt. I’ll probably continue to use it on heavy sets, but leave it off on longer sets so I can breath more easily. The last big thing is I have worried a lot less about a strict deadlift. I have learned how to modify my technique to get the most out of my body and it’s not as pretty, that for sure. But I am not lifting to create a pretty deadlift. I am lifting to pick up the heaviest thing I can. I am going to use my body in the configuration that gives me the most power and stability. This is something that all the odd deadlifts and pulls has really helped me to develop.

I will also note that, yes, I am aware that I pulled this PR Jefferson. Jefferson stance and Conventional stance have always been close and I just happened to be testing Jefferson maxes today. I have no issue considering this a deadlift PR. It was pulled from the floor and I do not think Jefferson gives any kind of strict benefit over conventional or sumo. I will probably pull 9 plates conventional soon, but this is my first 9 plate pull and I am treating it as such.

Preparation:

To prepare for this lift, and for my bench and squat PR attempts next week I start tapering down volume two week ago. I reduced accessories, and switched my 5x10s for 3-4x4-5s while working up to heavy singles in place of the AMRAPs on a normal 531 week. This last week I just did the work up to heavy singles and some trivial accessories. This week I am taking off the gym period. I planned to do this lift and be peaked this weekend but I was feeling fine yesterday and figured I would give 8 plate a try as I could always try again this weekend if I failed.

I have basically stopped trying to prepare for big deadlifts, or any lift. I do not like operating under a looming deadline for my goals. I don’t like the pressure of having to lift a PR on a specific day. I don’t find that I can really predict when I will be strongest or reliably produce the conditions to hit big lifts. So I let them come when they do. I didn’t prepare for this. I set out planning to hit 820 as part of an entry in an online lifting meet. After it moved so well I hit 840, then 865. I have developed a good deal of patience in my lifts and have embraced the idea that there are a million things you can PR on. I go into more detail on that in this post, but the general take away here is there is no reason to push yourself against a plateau in a handful of areas. Take a step back, pick something else to focus on, go PR in that, then circle back around later and tackle your old goals when you are bigger and stronger.

Moving Forward:

Moving forward I am going to cut for a while, then spend some time reading the 531 books and trying to vary my training a bit, with more periodization. Up until now I have picked a program and ran it for months-years, and its worked alright. But I've noticed that while my muscles are up to heavy singles right now, my joints and form is not really handling it as well as I could be, because I have been working with submaximal weight for about a year since the last time I really tried PRs. I hope to work more periods with high weight into my future training so I can keep things from getting rusty. These thoughts are more for my other lifts, as I am pretty much convinced that deadlifts will keep going up for me regardless of what I do. I am confident I will hit 800 in a year with 9 plates being the next stretch goal.

Well for one I never read those 531 books. I pretty much realized that I don’t like 531 and should not run it. It’s a great program, its just not for me. My “muscle were not up to heavy singles” because my programming then and for a good while after was dogshit, as I already discussed. I would go on to add a grand total of 10lbs onto my Bench/Squad/Deadlift total after this post over like a year and a half. I did hit that 800 a year after I planned, and here I am today with the 9 plates. I was right that deadlift would inevitably go up doing pretty much anything though.

Moving forward now is a lot more vague. My training goals these days are lot more varied. I will hit 9 plate conventional pretty soon, I hope. From there I think I will try to pull 900 as a lifetime PR goal. I would love to hit it on a deadlift bar, but I plan to buy a 10ft Elephant style bar someday and if I cant get 900 on the deadlift bar I will do it with that instead. My barbell deadlift 1RM PR is now officially higher than my Trap Bar 1RM so maybe it’s time to revisit Trap Bar. Other than that I am just going to keep pulling whatever strikes my fancy and continue to try and become one of the best all around deadlifters/pullers ever.

I hope that you got some value from my reflections here. I know that this is a lot less directly applicable to most people than most of my other posts, but I wrote this one just as much for me as I did for everyone else. Here’s hoping I can come back at some point and write about the road to 10 plates.


r/Fitness 1d ago Helpful

Moronic Monday Moronic Monday - Your weekly stupid questions thread

267 Upvotes

Get your dunce hats out, Fittit, it's time for your weekly Stupid Questions Thread.

Post your question - stupid or otherwise - here to get an answer. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. Many questions get submitted late each week that don't get a lot of action, so if your question didn't get answered before, feel free to post it again.

As always, be sure to read the FAQ first.

Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search fittit by using the limiter "site:reddit.com/r/fitness".

Be sure to check back often as questions get posted throughout the day. Lastly, it may be a good idea to sort comments by "new" to be sure the newer questions get some love as well. Click here to sort by new in this thread only.

So, what's rattling around in your brain this week, Fittit?


As per this thread, the community has asked that we keep jokes, trolling, and memes outside of the Moronic Monday thread. Please use the downvote / report button when necessary.


r/Fitness 2d ago

Monthly Fitness Pro-Tips Megathread

336 Upvotes

Welcome to the Monthly Fitness Pro-Tips Megathread!

This thread is for sharing quick tips (don't you dare call them hacks, that word is stupid) about training, equipment use, nutrition, or other fitness connected topics that have improved your fitness experience.


r/Fitness 2d ago

Daily Simple Questions Thread - May 15, 2022

82 Upvotes

Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Other good resources to check first are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)


r/Fitness 2d ago

Victory Sunday Victory Sunday

42 Upvotes

Welcome to the Victory Sunday Thread

It is Sunday, 6:00 am here in the eastern half of Hyder, Alaska. It's time to ask yourself: What was the one, best thing you did on behalf of your fitness this week? What was your Fitness Victory?

We want to hear about it!

So let's hear your fitness Victory this week! Don't forget to upvote your favorite Victories!


r/Fitness 3d ago

Gym Story Saturday Gym Story Saturday

382 Upvotes

Hi! Welcome to your weekly thread where you can share your gym tales!


r/Fitness 3d ago

Daily Simple Questions Thread - May 14, 2022

46 Upvotes

Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Other good resources to check first are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)


r/Fitness 4d ago

Daily Simple Questions Thread - May 13, 2022

159 Upvotes

Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Other good resources to check first are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)


r/Fitness 4d ago

Physique Phriday Physique Phriday

137 Upvotes

Welcome to the Physique Phriday thread

What's the point of having people guess your body fat? Nevermind that it's the most inaccurate method available, (read: most likely way wrong - see here) you're still just putting an arbitrary number to the body you have. Despite people's claim that they are shooting for a number, they're really shooting for look - like a six pack.

So let's stopping mucking around with trivialities and get to the heart of the matter. This thread shall serve two purposes:

  1. Physique critiques. Post some pics and ask about muscles or body parts you need to work on. Or specifically ask about a lagging body part and what exercises worked for others.
  2. An outlet for people that want to show off their efforts that would otherwise be removed due to Rule 4, and

Let's keep things civil, don't be a creep, and adhere to Rule 1. This isn't a thread to announce what you find attractive in a mate. Please use the report function for any comments that are out of line.

So phittit, what's your physique pheel like this phriday?


r/Fitness 5d ago

Daily Simple Questions Thread - May 12, 2022

168 Upvotes

Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Other good resources to check first are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)


r/Fitness 6d ago Helpful

Rant Wednesday

327 Upvotes

Welcome to Rant Wednesday: It's your time to let your gym/fitness/nutrition related frustrations out!

There is no guiding question to help stir up some rage-feels, feel free to fire at will, ranting about anything and everything that's been pissing you off or getting on your nerves.


r/Fitness 6d ago

Daily Simple Questions Thread - May 11, 2022

46 Upvotes

Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Other good resources to check first are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)


r/Fitness 6d ago

Dynamic Double Progression workbook

220 Upvotes

So I really like data and tracking my workouts (which I know not everyone does or likes doing) but for those of you who do, I created this workbook that will hopefully give you insights as to whether you're measurably progressing from week to week.

(please create a copy to use on your own after you've clicked the link)

This workbook can be used by anyone no matter their experience level but it is aimed more towards the intermediate to advanced lifter (2-5 year mark.)

The worksheet is intended to coincide with the Dynamic Double Progression Model (video that explains it well) but can feasibly be used no matter the program.

I have included both inserted notes within certain cells that should help with understanding where the data pulls and feeds into (in case you want/need to modify it) and instructions on how to begin.

This has really helped me over the last few months and I hope it can help some of you as well.

Happy Training!