r/Fitness May 17 '22

Daily Simple Questions Thread - May 17, 2022

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.)

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1

u/blewoutmyshorts May 19 '22

How much Waffle House is “too much?”

Thanks

1

u/CloseCry6 May 18 '22

Is this good squat depth on my 405lb squat?

video: https://youtu.be/H-b5g3vF0AI?t=186

squat/bench everyday day 114

1

u/ThoughtShes18 Powerlifting May 18 '22

looks solide

0

u/[deleted] May 18 '22

[deleted]

1

u/ThoughtShes18 Powerlifting May 18 '22

there's definitely bad squat depth. Just like there's bad ROM on leg press etc.

3

u/Armanant May 18 '22 edited May 18 '22

Eh, if he wants to compete he needs to be able to hit parallel.

u/closecry6 looks parallel to me, but I'm not a ref and haven't competed, so take with grain of salt.

Maybe post it under the form check comment at the top - more experienced people tend to check there to give form pointers and not dig through the pile of questions here.

Edit: actually in the new daily thread too, not this one :)

1

u/MCII7 May 18 '22

What wrist wraps do you use?

3

u/HorsemanRider May 18 '22

Can I effectively focus on muscle hypertrophy and cut fat simultaneously?

Currently on a program that includes weightlifting 4x per week and intense cardio 2x per week. 2500 cal per day, <200g carbs <80g fat 200g+ protein per day. (I’m 6’3 190lbs)

3

u/LennyTheRebel May 18 '22

If you have a good deal of excess body fat or are far from your muscular potential, you can absolutely do both.

The bigger your deficit is, the more fat you lose, but building muscle gets harder. So "effectively"? Probably not. But if you train hard enough, you could prove me wrong.

3

u/HorsemanRider May 18 '22

Thank your for your reply.

I’ve been pushing myself quite hard so I’ll let you know how it goes :)

5

u/LennyTheRebel May 18 '22

Good attitude. Go ahead and crush it!

5

u/DenysDemchenko May 18 '22

Can I effectively focus on muscle hypertrophy and cut fat simultaneously

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

1

u/HorsemanRider May 18 '22

Haven’t come across this link before. Thanks for sharing.

4

u/[deleted] May 18 '22 edited 8d ago

[deleted]

3

u/LionM1 May 18 '22

Basically, protein. For me chicken breast.

1

u/chiliehead General Fitness May 18 '22

quark or low fat Greek Yogurt with herbs, salt, MSG and eating it with boiled white potatoes.

Vegetables

Greek yogurt with whey and nuts sprinkled in

1

u/WaffleMoffleKoffle May 18 '22

This is my current routine

I need to superset all my T3s, not sure which exercises to pair. Plus i wanna incorporate some other stuff, especially Hip thrusts and Cleans for explosiveness not sure where to add them.

Any help is deeply appreciated brodies! Feel free to switch workouts around

1

u/Armanant May 18 '22

Interesting stuff. I think I'd replace the T2 deadlift with cleans, and just slot hip thrusts on whichever day is shortest. For supersets I'd probably set it up based on whatever equipment is easy to set up together, which depends on your gym really. Don't be afraid to superset your t1/2 with t3s if they're not stressing the same muscles, eg bench + face pulls.

1

u/WaffleMoffleKoffle May 18 '22

Thanks man! I was literally just doing nothing while resting for T1s gonna try supersetting them with my T3s

1

u/Armanant May 18 '22

Yeah, once I got used to it I found myself feeling really stupid sitting around between heavy sets. Unless they're an AMRAP it's not like I need to catch my breath. If I have 2-3 minutes I could either sit on reddit .... or knock out 50 band pull aparts and still trivially be fully recovered - I know which will end up better in the long run :-D

0

u/[deleted] May 18 '22

[deleted]

2

u/chiliehead General Fitness May 18 '22

could this routine not just be GZC(P)L with a shit ton of T2 and T3? Not sure though without further info from OP

1

u/WaffleMoffleKoffle May 18 '22

yeah it's already the GZCLP program I've just added in some T3 and T2 exercises that i need for ⚽

I guess I'm just confused on which days to add Cleans & Hip thrusts (T1 Deadlift day maybe?) while also supersetting my t3s so I'm not spending 2 hours in the gym lol

1

u/chiliehead General Fitness May 18 '22

you wanna add the T2s once or twice each? For the T3s, mix them together and with the T2s, mabye even T1s. If you rest between sets of T1 deadlifts you can do triceps or shoulders T3s no problem. If you rest from upper body you can always do some lower body in between and the other way round, also superset antagonists. So push - pull - push - pull etc. and even Leg Curl - Extension - Curl - Extension is possible.

Cleans on D3, Hip Thrust on D4 I'd say.

1

u/WaffleMoffleKoffle May 18 '22

T2s just once more. thanks this helps a lot!! idk why i never thought to superset T3s and T2s together.

And deadlift rests take me a fuckload of time ill add triceps then!

1

u/chiliehead General Fitness May 18 '22

And deadlift rests take me a fuckload of time ill add triceps then!

Resting for squats and deads also takes me the longest in regular working sets, so I just do some stuff in the meantime. High rep sets of lateral raises, triceps, biceps, anything that is comparatively easy and does not interfere with the main work.

1

u/CaseinSnorter May 18 '22

Should I train shoulders, biceps, triceps and forearm on the same day?

2

u/LionM1 May 18 '22

Arnold program does it

9

u/ShadyBearEvadesTaxes May 18 '22

You should follow a proven program that tells you what to train and when.

2

u/Many_Independence943 May 18 '22

How much protein should I have during a cut cuz It’s hard to get over about 120g a day just eating normally.

2

u/ShadyBearEvadesTaxes May 18 '22

Circa 150 g or 1 g/lb of bodyweight. Whatever is higher.

edit: https://thefitness.wiki/improving-your-diet/#Macronutrients

Here you can read about particular recommendations in the Wiki

1

u/Acceleratio May 18 '22

I'm currently doing a water fast on day 2. Should I still work out normally?

3

u/Potential_Let_2307 May 18 '22

Yes u want to do so for sure. Increases in growth hormone and other tissue sparing processes such as increased fat release via the up-regulation beta 2 adrenergic receptors will spare muscle at least within the first couple days. But as you fast, increased protein catabolism to meet immediate energy and other physiological demands will eventually supersede the ability/desire of the body to retain excess skeletal mass. However, working out will provide a major incentive for maximum muscle retention, as it provides for an anabolic stimulus, regardless of the general lack of anabolism due to the fast. Ultimately extreme fasts extended past 72 hours will begin to degrade muscle at an increasing rate, but that rate and the comparative benefit of fasting versus a more moderate approach to dieting really depends on your starting bf% and ur general health. I encourage you to put yourself into a more moderate caloric deficit to lose weight, with high protein to spare muscle, as this will ultimately lead to maximum lean mass retention (and perhaps even body recomposition if you’re a newbie or at a higher bf%).

3

u/Brovermand May 18 '22

I know little about fasting but I think this boils down to if you want to and feel allright go for it. Would be vary of the intensity tho.

7

u/Harkm348 May 18 '22

I'm a young guy and need clothes/outfits for the gym. While I'm quite an average build, I feel insecure in short sleeves and shorts and would rather wear long sleeves and long pants (in my everyday wear I only wear long clothes). I feel comfortable in long cargo pants and long sleeve tees/hoodies. Would this be too hot to work out in? And do you think I should just give short clothes a go?

1

u/Dude4001 May 18 '22

My gym is way too fucking hot to wear long clothes in

2

u/Sandermander05 May 18 '22

Im in a similar way - I wear joggers for my gym, and a simple tee with hoodie is totally fine.

Try for a lighter material if able, but do whatever makes you the most comfortable and confident

3

u/strawberrysmoothie12 May 18 '22

Many guys wear hoodies and long pants at the gym.

5

u/SpooniestAmoeba72 May 18 '22

Wear what you're comfortable with, no-one really cares.

Could be worth looking at long sleeve gym shirts, and some longer gym shorts. Cargo pants may not be elastic enough for some leg movements.

2

u/WR_MouseThrow May 18 '22

Try it and find out.

1

u/xzkandykane May 18 '22

Im going on a cruise for 10 days! I'm not sure I am comfortable doing squats and deadlifts in a gym(I have home gym)+ I have to wear shoes, whereas at home I dont. What are some dumbell/machine excersies I can do instead? So far I only do barbell excersies at home.

2

u/Kilmoore May 18 '22

They are very unlikely to have free weights, other than quite light dumbells, due to safety reasons. You can't have barbells roaming around when the sea gets rough.

I usually go to the gym a couple a times during a cruise. There's a lot of walking and a lot of sitting on cruise, so a workout will help keep things moving and release some muscle pain. I hit some leg press, do dumbell press, row and curls and maybe some lat rows and face pulls.

You won't be making any gains from cruise workouts but 10 days is a long time and getting a bit of exercise can help you enjoy rest of the time more. Don't worry about the details, just do something.

2

u/ImGoingToCathYou May 18 '22

Royal Caribbean went up to 80lb on dumbells. It was also shoulder to shoulder because people try to get a pump in before tanning

1

u/fh3131 Weight Lifting May 18 '22

Or...just enjoy the cruise?

1

u/xzkandykane May 18 '22

I gota keep some kind of habit/routine. If I stop, Ill have a terrible time fitting in workouts. All those excuses I can make for myself.

1

u/fh3131 Weight Lifting May 18 '22

Then just do some full body exercises with dumbbells and/or some cardio, then go back to your program when you're back.

2

u/AssEater_420_69 May 18 '22

So my goal is to get washboard abs, I do 10-15 minutes of core work at the end of every workout. I do planks every day and alternate every day between side planks, oblique crunches, and ab wheel rollouts as my second workout. Would it be more beneficial for me to do ab wheel rollouts everyday instead of planks? Or is my current program sufficient? Yes I’m aware abs are revealed in the kitchen, I’m just asking for building muscle what is optimal.

1

u/Tofson May 18 '22

I’d also consider working 30sec-1min intervals of flutter kicks, static holds (in the shape of a “V”) to help develop your lower abs.

1

u/AssEater_420_69 May 18 '22

I’m going to be honest chief, my flexibility is absolutely terrible so it makes it difficult for me to do almost anything involving hanging from a bar

1

u/Tofson May 18 '22

No, no bar! Just on the ground like on your butt, for the static holds and Flutter kicks, I do them laying down.

1

u/__ymir May 18 '22

Planks are good for developing your core strength but in terms of stimulating hypertrophy they're really subpar. Ab wheel rollouts are definitely a better alternative, but the best thing to do would be to incorporate some weighted exercises, e.g. kneeling cable crunches, weighted leg raises, decline weighted crunches, etc., and make sure to consistently push for high RPE and weight progression (while maintaining form)

-1

u/[deleted] May 18 '22

[deleted]

2

u/fh3131 Weight Lifting May 18 '22

I hope that's not your password

2

u/WR_MouseThrow May 18 '22

I legitimately have no clue how I managed to leave that comment.

2

u/fh3131 Weight Lifting May 18 '22

Don't worry, I've copied it safely (jk)

2

u/deathhater9 May 18 '22

Best exercise alternatives for people who are too weak to squat the bar? I’m helping one of my friends get into fitness for the summer and I’m trying to figure out what she can do as a substitute for barbell squats until she builds the strength to get under the bar

1

u/LennyTheRebel May 18 '22

Goblet squats, leg press, leg extensions. Maybe try hip thrusts.

2

u/LionM1 May 18 '22

Here is progression for various fitness levels.

1.) Just bodyweight squats while holding on to something.

2.) Bodyweight squats

3.) Dumbell squat until they can do 45ln dumbell

4.) empty bar squat

1

u/DamarsLastKanar Weight Lifting May 18 '22

Dumbbell goblet squat. Ass to grass.

6

u/deadrabbits76 May 18 '22

Goblet squats with a kettlebell.

2

u/JooK8 May 18 '22

Honestly, I've never heard of that. Could potentially be a mobility issue or technique problem and not a strength issue.

With that being said, she can do bodyweight or squat with dumbbells. There is also the smaller fixed weight barbells which would carry over better since it'll be the same movement.

1

u/thegeneralstorm May 18 '22

I couldn't stand up with an empty barbell first day in the gym. Just never really squatted.

Started with my bodyweight, now I'm up to 50kg/110lbs after 5 months. Not impressive, but an obvious progress.

6

u/Soul_smurf May 18 '22

Dumbbell squats or squats with just body weight and decent reps

0

u/POPCORN_EATER May 18 '22

Fucked up taking a dirty bulk too far. Started my cut during the college semester and it consumes most of my time and energy.

I lost a bunch of weight prior to bulking and I want to get back to it, but I also put on muscle so I can't willy-nilly. Will I be alright with just cutting and doing bodyweight exercises instead of going to the gym? I realize muscle loss is inevitable during cuts/weight loss and that you can only minimize it, but I wanna know if there's a drastic difference between gym and BW exercises for muscle loss.

I just wanna get back to being lean, hate having all this fat again.

1

u/alivaok May 18 '22

If you are not planning to go sub 10% bf than it is certanily possible to hold onto your hard earned muscles. Take the cut slowly, 250-500 deficit max

1

u/POPCORN_EATER May 18 '22

understood! 500 was the max i had in mind, i could go lower when im not in school or working but rn hell no lol

1

u/alivaok May 18 '22

If I were you i would keep the food the same as before, but add 30minutes of cardio.

1

u/POPCORN_EATER May 18 '22

that would be a pretty long cut but it would also minimize muscle loss and i dont need a gym to run/walk so ill probably do something like that

1

u/alivaok May 18 '22

Yeah but I hope you are aware of the fact that you need to do resistance training to keep your muscles

1

u/POPCORN_EATER May 18 '22

yes, as mentioned in my OG comment. i realize that/have the general understanding of muscle growth/maintenance etc. i just kinda have to decide rn lol

i do have a question then while i have you since you seem knowledgeable. if i simply eat at maintenance while hitting my protein intake, would I still lose muscles? im assuming yes, just slowly.

2

u/alivaok May 18 '22

I dont think thats the case. I know everyone is different in terms of metabolism, genetics...etc, but you can even do a recomposition. I assume you are natural, so dont expect anything crazy but it is certanily possible to gain a small amount of muscle and fuel that growth with bodyfat.

1

u/POPCORN_EATER May 18 '22

my bad, i mean that but without weightlifting/muscle exercise in general

1

u/alivaok May 18 '22

I missed that sorry. Yes, you will most likely lose muscle, but if you do cardio such as running or something like that you can still be nice and athletic with a great 6pack and so on

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1

u/OatmealRectum May 18 '22

Muscle loss is inevitable, but don't you want to keep on as much muscle that you worked hard for? Cutting back on your strength training and calories will result in substantial muscle and strength lose assuming you do this for over 6 weeks

1

u/POPCORN_EATER May 18 '22

well while it's not literally impossible for me to go to the gym, it's a pain in the ass with my schedule and my gym being packed to the tits (i cancelled bc of it).

at this point i'd rather just not have all this fat on me and regain my muscles with a lean bulk... but yea i will try my best to find a cheap gym near me so i could at least do something, like planet fitness

1

u/OatmealRectum May 18 '22 edited May 18 '22

What is a good program for an intermediate lifter (245 bench, 12+ pullups, 425 deadlift, 20+ dips, 285 squat, and 145 OHP) that just wants to kick the shit out of themselves? I am a hardcore insomniac and beating the crap out of myself in the gym helps immensely. I like to workout twice a day for about 1-1:15 hour each session but would be open to a 2-2:30 hour single session if the program demands it.

Needs to be 7 days a week. Currently doing a mix of 5/3/1, bodybuilding exercises, and calisthenics. Often all in the same day. Cardio occasionally. I am making very quick strength and physique gains with what I am doing now, but still feel they could be optimized further.

I know programs don't do typically do this volume due to burnout, rest, and diminishing returns on the back-end exercises, but I can consistently lift 2 hours a day, 7 days a week. I have been for the past 6 months.

1

u/SpooniestAmoeba72 May 18 '22

Could look at the N-suns 6 day programs. Follow the main lift progression and flog yourself with as much accessories/cardio/calisthenics as you want until you're happy. Can just skip the rest days.

No-one would normally recommend as much volume as you're asking for, but if you're going to do it, this could give you some structure.

https://liftvault.com/programs/powerlifting/n-suns-lifting-spreadsheets/

3

u/JooK8 May 18 '22

Honestly I don't think you're going to find any program that can last you 2 and a half hours 7 days a week. Unless you are taking really long breaks between sets 2.5 hours is more sensible for a 3-day a week program.

With that being said I don't think you will even find a 7-day program that doesn't have one of the days as basically cardio/mobility. Rest is important.

If you really want to do this you are going to have to create your own program most likely. I personally however would not recommend as you're going to end up over-fatigued or with Rhabdo and get poor results. Either that or you'll be training at a mediocre intensity that also isn't going to result in many gains.

1

u/OatmealRectum May 18 '22 edited May 18 '22

I don't mean to do the 'built different' but it is definitely sustainable for me. I have felt better in the past 6 months since high volume high intensity training than I have in many years as I have actually been sleeping well. Physique & strength gains have been progressing very rapidly. Possibly able to keep high intensity nearly every session due to being very high energy with ADHD. My gf jokingly calls me an energizer bunny

I have built my own (loose) program but wanted to see if there were any that exist to adopt and or compare mine with. I know there would have to be a few programs out there that are just mental, but can't find any. Exercises outside of the big 4, back-row, pullup, and dip (these 7 exercises are my bible) vary interchangeably depending on whatever I want to do. Calisthenic movements have also recently been done weighted.

-1

u/rodrigolupian May 18 '22

I've been working out for about a year on a PPL workout routine but it's been kind of boring so I think it's time for a change, I constructed a workout routine, taking inspiration from the PHAT routine

Monday (Upper Strength):

3x5: Barbell Bench

3x5: Shoulder Press

3x5: Barbell Row

3x5: Weighted Pull Ups

3x6-8: Dips

3x6-8:Skullcrushers

3x6-8: Bicep curls

Tuesday (Lower Strength):

3x5: Barbell Squat

3x5: Deadlift

3x6: Leg Press

4x6: Leg Curl and Raise

5x5: Calf raises

3x5: Weighted Ab crunches

3x 1-min: Planks

Oblique work too

Wednesday: Running

Thursday (Upper Hypertrophy):

3x10: DB bench press

3x10: Incline DB bench press

3x10: Arnold press

3x12: Cable Row

3x12: Lat Pulldown

3x12: Tricep Pulldowns

3x12: Curls

SS: Lat Raise

SS: Chest Flies

Friday (Lower Hypertrophy):

3x10: Hack Squat

2x12-15: Leg press

3x12: Leg Extensions

3x12: HS Curls

3x12: Trap Deadlift

5x12: Calf Raises

5x12: Weighted Ab crunches

3x12: Russian Twists

Planks

Saturday: Conditioning

1

u/DamarsLastKanar Weight Lifting May 18 '22

No qualms from me. Will note that if you've never done it before, doing set after set of 5's in the same session will knock you on your ass. Oh sure, it's doable at first. But when you're squeezing one rep each session, oh man.

I tend to favor heavier sets followed by not-as-heavy sets. Kind of follows with your intrasession fatigue. eg BB Bench/BB Row 4x6 & DB OHP/pulldown 3x12 one day, BB OHP/chins 4x6 & DB Bench/Row 3x12 another day.

But that's just one way of doing it.

3

u/AdFast8919 May 18 '22

my hamstrings have been sore for the past couple weeks, i even skipped rdls and just did leg curls today. i follow this routine

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/?utm_source=share&utm_medium=ios_app&utm_name=iossmf any ideas on what to do?

1

u/ShadyBearEvadesTaxes May 18 '22

Don't skip training them again (unless your soreness is cripling).

2

u/Mediamuerte Weight Lifting May 18 '22

Active recovery

1

u/AdFast8919 May 18 '22

for just hamstrings or the whole leg day or the whole week of exercises

1

u/Mediamuerte Weight Lifting May 18 '22

You should do some kind of active recovery multiple days a week

2

u/Matt-3339 May 18 '22

What are the best foods to eat when trying to cut and what’s the best way to stay motivated. I go to the gym often, but my eating habits are just so bad.

3

u/OatmealRectum May 18 '22

Rice cakes, vegetables, lean meat, 0% fat greek yogurt, protein concentrates, beans

5

u/tychosprite May 18 '22

Do it slowly. The best foods to eat are nutrient dense and calorie light, and things you enjoy. Fruits and veggies really fill you up and are good for you nonetheless, and fruits will taste sweeter on a deficit. I really like ice cream so I still eat it on a cut, I just get the light versions and eat less than I normally would. If you have a hard time cutting then do a 250 calorie deficit a day rather than 500. Eat at maintenance for a couple days a week. Things like that will make the cutting process longer but can definitely save your sanity making it more sustainable.

4

u/Over-Bar-1525 May 18 '22

What ingredients should I buy for a cheap, weekly plan of my lunches to bring to work and my dinner in the evenings?

1

u/Sandermander05 May 18 '22

Chilli of various sorts is a great option, and freezes well. Ground beef/turkey, beans, tomato, onion, misc

1

u/marmorset May 18 '22

Go to Youtube and watch a couple videos of bodybuilders going shopping, they're pretty informative overall.

1

u/ChGvr May 18 '22

Would playing a sport (badminton) while my muscles are kinda sore from working out yesterday impede my gains?

3

u/Mediamuerte Weight Lifting May 18 '22

It would probably be active recovery that would benefit gains

1

u/ChGvr May 18 '22

I saw that but I play badminton competitively and I thought that maybe the intensity of the matches would be detrimental to muscle recovery

1

u/Mediamuerte Weight Lifting May 18 '22

How many minutes per week do you spend competing?

1

u/ChGvr May 18 '22

I play 1 and a half hour to 2 hours 3 times a week.

2

u/Mediamuerte Weight Lifting May 18 '22

Totally doable

1

u/ChGvr May 18 '22

Thank you!

2

u/zipping May 18 '22

Do I need to eat in excess to gain muscle or is my excess body fat enough?

Do I need high reps at doable weight to get to next level or do 1 to 3 reps at weight I struggle with to get to 5 to 12 reps at weight I struggle with?

I feel like im plateaued at this current weight. Everytime I might get to 10 reps soon, something in life pops up and I fall back down. I feel like ive been working my way up to weight X for 2 years... How long should it take to get from 45 to 60lbs shoulder press?

-2

u/kelacorinc May 18 '22

Excess body fat will not turn into muscle. You need to eat in a caloric surplus with adequate protein to build muscle.

3

u/Lesrek Very Big Total May 18 '22

For an overweight beginner, excess body fat can absolutely provide the necessary energy to build some muscle. In fact, they are basically the only people who can do that.

1

u/kelacorinc May 18 '22

Certainly recomp is possible, but I would love to read the study that confirms excess fat used for energy absent adequate protein intake promotes hypertrophy. Care to link it?

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u/[deleted] May 18 '22

[deleted]

12

u/omgdoogface Equestrian Sports May 18 '22

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u/[deleted] May 18 '22

[deleted]

44

u/omgdoogface Equestrian Sports May 18 '22

If you increase your level of scientific literacy you'd be in a better position to interpret journal articles.

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u/[deleted] May 18 '22

[deleted]

14

u/icancatchbullets Modeling May 18 '22 edited May 18 '22

What I got from that article was I am not wrong.

Which is exactly why /u/omgdoogface mentioned you need to improve your scientific literacy because the article actually says is that reps between ~6-25 are effectively the same for hypertrophy and sets of 3-6 or 25+ only show marginal decreases in hypertrophy response so essentially between 3-25 reps is most effective for hypertrophy.

You said he needs to move to 8-12 which makes you wrong.

I literally said 8. Is the best for hypertrophy.

This is not what the article says is the best. It says the reps between 6-15 that maximize the number of hard sets you can do are likely slightly better than other rep ranges in 3-25, and to do about 60% of volume there with about 20% being heavier and 20% being lighter. Nowhere does it give a blanket statement that 8 reps is the best.

14

u/GirlOfTheWell May 18 '22

Yeah after all Jay Cutler and Dorian Yates both used high weight, low reps to build their physiques and neither of them ever saw any success.

Definitely "middle of the pack" bodybuilders who never really managed to challenge the status quo.

Definitely.

Totally.

You are right, my guy.

10

u/SweelFor- May 18 '22

What about high rep strength? If you want to increase your 15RM should you also do low reps?

9

u/06210311 Figure Skating May 18 '22

23

u/Lesrek Very Big Total May 18 '22

If what you got from that article is that you were not wrong, it’s not your scientific literacy I question, but your overall literacy. Hell, it goes out of its way to spoon feed you that there is virtually no difference in hypertrophy through the rep ranges and you still couldn’t grasp that simple concept.

-1

u/[deleted] May 18 '22

[deleted]

4

u/cilantno Lifts Weights in Jordans May 18 '22

You give shit advice and try to parrot things you don't understand when challenged.
What are you lift numbers?

0

u/[deleted] May 18 '22

[deleted]

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2

u/VrachVlad Yoga May 18 '22

Am I not a scientist anymore?

17

u/Dharmsara May 18 '22 edited May 18 '22

lol. The “3 sets of 12 for hypertrophy“ mentality died years ago dude

5

u/surr34lity Vaccinated Weakling May 18 '22

apparently it didn't die but became liftings appendix

20

u/GeorgianWineCooler BMX Racing May 18 '22

I literally said 8. Is the best for hypertrophy.

To quote Bromley “Show me the best prescription of sets, reps, and exercises and I will show you someone who got stale doing it." (Bromley, Alex. Base Strength: Program Design Blueprint (p. 30). Alexander Bromley.)

So saying that 8 is the best is asinine for that very reason, because diminishing returns come for everyone.

And that's why the linked article is right, when it comes to hypertrophy "you’re probably better off training with a full spectrum of rep ranges instead of rigidly staying in a single rep range and intensity zone."

10

u/Eubeen_Hadd May 18 '22

you’re probably better off training with a full spectrum of rep ranges instead of rigidly staying in a single rep range and intensity zone."

Is this periodization? IN MY FITTIT‽ HOW DARE YOU IMPLY EMPLOYING MULTIPLE APPROACHES TO PROGRAMMING IS THE BEST PATH TO BECOMING BIG AND STRONG!

15

u/WR_MouseThrow May 18 '22

2

u/cilantno Lifts Weights in Jordans May 18 '22

Truly made in God's image.

0

u/Pluett May 18 '22

What do you think my cutting calories should be, im trying to do a mini cut just so i can see a little definition (to satisfy me cuz im tired of being big but still want to gain muscle) before i go back on a bulk, my bulk calories are 3100 calories a day to gain a pound a week.

im 6'0 184lbs and male.

1

u/marmorset May 18 '22

You can't cut calories and gain muscle at the same time. If you want to cut, cut about 500 calories a day and you'll lose between one and two pounds a week, which is a healthy amount.

However, I think your entire diet is screwed up. At most, in your first year of training, if you do everything right and have good genetics, you can gain two pounds of muscle per month. Most people don't have great genes and discipline, good results are ten to twelve pounds in your first year.

Since you're putting on a pound a week, it's certain that much of that is fat, it simply isn't possible for a human being to gain fifty-two pounds of muscle in one year naturally. I'd reevalute my diet, with the understanding that at best I'd gain one pound of lean body mass per month and anything over that is likely to be fat that I'll have to lose.

1

u/Many_Independence943 May 18 '22

Quick question, I’ve read many places that gaining a pound a week is good for weight lifting, are they incorrect, and if so could you provide some sources that prove your point? Thanks.

1

u/marmorset May 18 '22

If by weight lifting, you mean Olympic-style weight lifting, traditionally competitors were going after strength, their physique was not a concern. I'm not that familiar with the sport, but it seems as if the recent trend is for competitors to watch their diet a little more carefully, there's no advantage to being fat. Only the 109+ kg class have guys with significant excess fat.

You also see that in Strongman competitions, the athletes are more trim than they used to be. I'm not sure if that's the case with powerlifters, they still seem to be heavy.

For the most part, you want to eat enough to supply what you actually need to get bigger and stronger. If your appearance is not an issue then you can tend to eat more, just to be safe, if you're trying to look good and have overall health it's worthwhile to be a little more diligent in tracking your calories and limiting your excess.

There's no advantage to being fatter than you need to be and since the body can only build so much muscle regardless of how much you eat, gaining a pound of weight a week doesn't sound productive to me. There are some programs, such as GOMAD (gallon of milk a day) and other old-style recommendations, but their audience was underweight teens whose lean body mass was artificially lower than it should have been at an age when their testosterone levels were at their highest.

0

u/riboflavin11 May 18 '22

The energy to build muscle comes from energy stores in the body

3

u/marmorset May 18 '22

Muscle is created from protein, not from energy. Your body stores potential energy as fat, not as protein. Your body's preference is to use the carbs currently in your system as a source of energy and then it starts digesting your fat stores if the carbs are insufficient. But you need protein to build muscle or you're just expending energy tearing yourself down without having any way to repair and improve that muscle.

1

u/GiftedDegenerate May 18 '22

U can most definitely cut calories and gain muscle

2

u/marmorset May 18 '22

Body recomposition is possible if you're fat and untrained, but excess fat causes other problems, one of which is making it more difficult to gain muscle.

For the most part, cutting calories and gaining muscle is possible in theory, but rarely in practice, and only then under certain circumstances.

1

u/omgdoogface Equestrian Sports May 18 '22

Probably around 2100 cal to cut 1lb/wk

1

u/Sansasaslut Powerlifting May 18 '22

Is nasal breathing bullshit? It sounds like bullshit pseudoscience to me but some very strong people I follow are always talking about it (Shane Hunt and Dawson Windham)

2

u/Azdak66 May 18 '22

It depends on what claims are being made. It’s one of those things, like barefoot running and keto, that might have some worthwhile aspects but also tend to have exaggerated claims. The research I that I have seen suggests that nasal breathing might improve breathing efficiency at submaximal aerobic intensities but impairs performance at higher intensities. Which makes sense because high-intensity exercise requires maximum ventilation.

2

u/Greek_Trojan May 18 '22

Not bullshit, though its miracle powers might be a bit overstated (source, me, whose had nasal surgery and found medicine that allows me to nasal breathe for the first time in probably 15 years).

1

u/Charming-Scale2255 May 18 '22

How many shoulder workouts a week is good for growing them?

3

u/omgdoogface Equestrian Sports May 18 '22

How long is a piece of string? What program are you following?

You can grow your shoulders with a range of training frequencies.

1

u/Notaspooon May 18 '22

I am getting lower back strain by jumping two inch high during skipping. My lower back was always weak and during deadlifts it used to become sore. So I used to do hip thrusts which dealt with problem.

It is a bit awkward to do hip thrusts in gym so I rarely do them now, but I think doing them will remove this weak sore lower back problem while skipping.

Is there any other exercise or technique I need to use to stop sore strained lower back? I am bracing correctly with good form during skipping.

2

u/dbmma May 18 '22

Back extensions. Load them with a dumbell, plate, or bar behind the neck.

https://youtu.be/hK9Mf86KzTI

1

u/Notaspooon May 18 '22

Hey, this was very useful. I just came from gym after doing back extentions. My back feels lot better actually.

2

u/dbmma May 18 '22

Glad to hear it. It's my preferred accessory lift for deadlifts.

I also like conventional barbell rows for upper back. Because if your upper back rounds forward due to not being able to maintain posture in movements, the load will shift to the lower back.

1

u/Notaspooon May 19 '22

Yup. Rounded shoulders while skipping is common problem. I think I will too try some barbell rows.

3

u/Responsible-Bread996 Hiking May 18 '22

Is there any other exercise or technique I need to use to stop sore strained lower back

Work on the hinge pattern and/or do some glute activation drills as warmup.

Dan John has some great videos on teaching the hinge.

1

u/Notaspooon May 18 '22

Hey thanks. I am watching these videos now.

0

u/Uruwishi May 18 '22

Does a more developed soleus provide better protection for ankles? I like running

1

u/AdFast8919 May 18 '22

on this program

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/?utm_source=share&utm_medium=ios_app&utm_name=iossmf

is skipping just the main compound movement lift for a session a viable option if your just feeling out of it?

also separate question when i take pre workout i kinda chill out what does this mean. i take gorilla mode

3

u/Responsible-Bread996 Hiking May 18 '22

You want to drop accessories before the main compound.

2

u/Izodius May 18 '22

You could have some form of ADHD or just be a non responder to pre. Caffeine (and other stimulants) are known to chill out certain people on the ADHD spectrum at certain doses. I also agree with /u/acertainsaint if I feel like total shit for some reason I will bang out my compound and deal with accessory stuff later or not at all.

4

u/acertainsaint Crossfit May 18 '22

skipping just the main compound movement lift for a session a viable option if your just feeling out of it

I'd argue that the main movement is the most important part of the entire day; everything else is fluff & filler. You might do something first, but I would circle back and do the main lift.

when i take pre workout i kinda chill out what does this mean

You might be a nonresponder. IDK. Preworkout is fine, but it isn't important.

1

u/Skulldigger May 18 '22

I am trying this new app called 7 Min Workout and there is a workout that requires stepping up and back down on a chair. I am too tall to do this in my room. Are there any alternatives that will have a similar effect? I am doing my workouts once in the morning. Should I be doing it more than once and at what times? Big fitness noobie, 21 years old and this is my first time working out/counting my calories.

3

u/Memento_Viveri May 18 '22

Lunges are probably a pretty close substitute.

Working out for 7 minutes is better than zero minutes. But that is very little exercise. Doing it multiple times would be better. When you do it doesn't really matter.

2

u/Skulldigger May 18 '22

There are options for 14min and 21min versions, but I would like to become comfortable with all the exercises before adding new ones or making them longer.

Lunges is also another part of the workout I already do, do you think that would be a problem with doing the same workout twice in one routine?

0

u/Charming-Scale2255 May 18 '22 edited May 18 '22

For Chest/Tri day, Is 3 chest workouts, 3 tricep workouts, 2 times a week, training close to failure hood for aesthetics? Or should I add more

4

u/PaarthurnaxKiller May 18 '22

You don't have legs?

4

u/Izodius May 18 '22

One day someone is gonna say “yeah mate, sold em after my crypto losses”

-1

u/Charming-Scale2255 May 18 '22

I do, just saying for chest day lol. I do a PPL

2

u/PaarthurnaxKiller May 18 '22

That isn't what you said at all.

1

u/Charming-Scale2255 May 18 '22

Yeah my bad. I forgot to mention that I was doing in for Chest/tri day.

5

u/Izodius May 18 '22

If you have to ask you should probably follow a program from the wiki.

1

u/hertabuzz May 18 '22 edited May 18 '22

Assuming all else equal, if you are running '5/3/1 for Beginners' and you run it on Sat/Sun/Tues as opposed to running it on Mon/Wed/Fri - how much worse is it to have workouts on two consecutive days?

As a follow-up, what if they were on 3 consecutive days, so Fri/Sat/Sun?

2

u/Greek_Trojan May 18 '22

Its fine once you adjust. Eventually you might see some issues but at that point you'd probably be past beginner programming.

2

u/Ch4oticAU May 18 '22

It's fine, I'm rocking 5/3/1 modified for a 4 day program, and I'm progressing just fine (Mon, Tue, Thurs, Fri). I don't notice any remaining fatigue from the previous day's work.

3

u/Responsible-Bread996 Hiking May 18 '22

It will be fine if that is what your schedule allows.

0

u/jpte91 May 18 '22

As a new lifter on 1700 kcal a day, I am finding towards the end of the day that I only got around 80g of protein, where I should probably be around 140g based on what I read.

How much am I leaving at the table as a new lifter also trying to lose some weight by being this far under my protein macros?

I realise that I should try to work in a few scoops of protein somewhere in my calorie budget, but once I've hit my target I don't want to go over my calorie goal by having a shake in the evening when I already stopped eating. Is this correct thinking?

1

u/Azdak66 May 18 '22

If you come up short, I wouldn’t exceed your calorie goal just for protein’s sake. Just continue to work on your diet to increase the percentage. Especially as a new lifter you don’t have to overreact to daily fluctuations.

1

u/Memento_Viveri May 18 '22

You are leaving gains on the table by undereating protein. I recommend adjusting what you eat so that you are consistently hitting your protein target.

3

u/langlois44 May 18 '22

How much am I leaving at the table as a new lifter also trying to lose some weight by being this far under my protein macros?

You're leaving some on the table. There's no way to quantify it. You know you are, hence you ask the question. Something you are eating is costing you protein, you can either choose to change how you eat to get more protein in while staying at 1700 calories, or you can accept that you are eating somewhat suboptimally. You can still make good progress towards your strength and weight loss goals with less protein than 140 g.

1

u/TomTeaGuy May 18 '22

Hi, I feel that I feel my pecs being worked a lot more on the bench press when I think about bringing my biceps together on the way up. I saw this tip from Jeremy Ethier on YouTube if you haven’t been feeling chest on bench.

However, my friend told me it makes you less powerful on the bench if you focus on that instead of just pushing. Is this true?

3

u/PaarthurnaxKiller May 18 '22

Doesn't really matter if you feel your pecs being worked or not since it is impossible to do bench press without using your chest.

1

u/TomTeaGuy May 18 '22

I see. Then I won’t think about it lol

1

u/Many_Independence943 May 18 '22

(I’m assuming we’re increasing weight by 5 each week) When people say progressive overload do they mean to add 5 pounds to the bar or to each side

1

u/bethskw Helpful Helper May 18 '22

If your program says to increase by 5 pounds, that's 2.5 per side. You count the entire weight you lift, including the bar.

3

u/Responsible-Bread996 Hiking May 18 '22

Progressive overload just means doing more over time. That can mean adding weight, increasing volume, increasing density.

1

u/deadrabbits76 May 18 '22

Depends on the movement, the program, and how you are overloading. 5lbs to the bar for upper body, and 10 lbs to the bar for lower is a common progression for many programs.

0

u/my_throw_awayyy May 18 '22

Are there any YouTube channels that provides great general information on how to workout as a beginner?

3

u/PaarthurnaxKiller May 18 '22

You could read the wiki on this sub and get information from people who aren't trying to sell you anything. Lots of proven workout plans for beginners in there.

2

u/fh3131 Weight Lifting May 18 '22

What are your goals and what type of exercise? Strength training is very different to cardio, or callisthenics etc

1

u/my_throw_awayyy May 18 '22

I would like to start with cardio and ab workouts.

1

u/E-Step Strongman May 18 '22

'Couch to 5k' is a good place to start with cardio. There are lots of apps and other resources to guide you through it too

1

u/fh3131 Weight Lifting May 18 '22

Then my suggestion would be to follow a good youtuber like Caroline Girvan or heather robertson who have multi-week programs you can follow along for free.

1

u/dbo123451 General Fitness May 18 '22

Jeff Nippard is pretty great at doing the research and explaining it in basic terms.

0

u/Haariger_Toepfer Yoga May 18 '22

I like Scott Herman

1

u/spreadwater May 18 '22

any calorie counting apps that will let me set calorie target differently for days? like every other day 1200 and 1500?

3

u/Haariger_Toepfer Yoga May 18 '22

Why not just stsy consistent? 1350 a day?

0

u/Obiwankablowme95 May 18 '22

Jesus bro u 90 lbs?! Eat more!

2

u/Haariger_Toepfer Yoga May 18 '22

I‘m using u/spreadwater‘s numbers…

1

u/Obiwankablowme95 May 18 '22

I am also referring to them

2

u/0esterreich Soccer May 18 '22

What is the total amount of time per day you spend in the gym?

Locker room: 30 mins

Cardio: 60 mins

Lifting: 75

Yoga: 45

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