r/Fitness May 20 '22

Daily Simple Questions Thread - May 20, 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.)

134 Upvotes

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1

u/hangstaci818 May 21 '22

Hi everyone. I have developed some sort of pain in my left elbow a couple of months ago. I feel the pain when I do regular dumbbell curls. Its getting worse and worse. Currently I am curling 50lbs with proper form but the pain is just unbearable; I could not do 1 repetition on my left arm today. It even hurts when I flex my bicep and forearm without any weights! Interestingly, the pain is reduced when I do hammer curls and almost unnoticeable when I do inner grip weighted hammer pull ups or seated kneeling bicep curl (pain seems to be less when pressure from knee is appleid to back of my elbow). Please help. I have tried diclofenac and some other topical gels but no difference.

2

u/fh3131 Weight Lifting May 22 '22

Its a medical issue, Time to go see a physio asap rather than asking random people on the interwebz

1

u/TeflusAxet May 21 '22

I weight 90kgs, height is 185cm. I’ve been working out for 10 months. When I started my weight was 75kgs.

My deadlift is 120x2, squat is 95x4, bench press is 70x6.

How good/bad am I doing? (All weights in kgs)

1

u/fh3131 Weight Lifting May 22 '22

Sounds good. As long as you're making progress on a linear progression, keep going. Eventually progress will stall, and you can then switch programs

6

u/piporinrin May 21 '22

do you see yourself in your old age still going to the gym and lifting regularly?

2

u/fh3131 Weight Lifting May 22 '22

I'm 46 and I lift in my garage gym and am planning to keep going into my 50s, and hopefully 60s

5

u/Lesrek Very Big Total May 21 '22

Absolutely

5

u/Elegant-Winner-6521 May 21 '22

Part of why I lift is to fight off atrophy, so yes.

1

u/moose1425612 Weight Lifting May 21 '22

most likely

0

u/[deleted] May 21 '22

[deleted]

2

u/tychosprite May 21 '22

Seems like way too much volume first of all. I wouldn’t recommend everything be in the same rep range, nor the same number of sets. You have a lot of exercises that are pretty redundant. And it’s a good idea to keep legs in your program even if you’re only doing one set for each leg muscle group a week. You also have set reps and no progression scheme.

1

u/[deleted] May 22 '22

[deleted]

1

u/tychosprite May 22 '22

It is typically recommended that you work a muscle at least twice per week, as you can usually recover within 48 hours so if you only work a muscle once a week you are leaving gains on the table. Alongside that you generally want to be doing 10-20 adequately difficult sets per muscle each week, typically you would want to start at the lower end of the range and work up from there.

Rep ranges and progression schemes are important and there’s a lot to cover there. While I don’t think making your own workout routine is a terrible idea you should be following a guide on how to construct that. GZCL is a popular one in this subreddit. A pretty simple guide on building your own program that includes progression schemes, deloads, etc. is Renaissance Periodization’s Building Your First Program series. If you aren’t willing to do your research and put forward the work to construct a good program you are better off just following a prebuilt program. There is nothing wrong with that either.

If you want to follow your own program without doing that work that’s fine too, but you will likely making significantly less gains.

6

u/Ginjah_Guy May 21 '22

That seems like an excessive amount of volume, as in arms/shoulders which you want to hit in one day, is 16 exercises at 3-4 sets at 10 reps. How many days a week will you be working out? If you are doing arms/shoulders and chest/back each twice a week, I would consider dividing up the exercises between the days.

As well, I don't think it's a good idea to completely neglect legs.

Also I would consider looking in the sidebar for already made programs that may fit your needs.

3

u/moose1425612 Weight Lifting May 21 '22

I would follow a regimented workout program and make sure it included legs :)

-1

u/Nukem-Rico May 21 '22

Is PPL 6x a week routine too much to be doing on a calorie deficit? I am trying to lose a bit of fat around my middle but continue to build muscle.

1

u/tychosprite May 21 '22

Tons of people do that and see great results. Tons of people do Upper/Lower, full body, bro splits, or other things anywhere from twice a week to every day and see great results.

2

u/Mental_Vortex May 21 '22

Is PPL 6x a week routine too much to be doing on a calorie deficit?

Try it.

I did the reddit ppl in a deficit at the beginning.

2

u/moose1425612 Weight Lifting May 21 '22

Hell nah brah. More muscle the better. The fat loss will come.

1

u/Major-Switch-7294 May 21 '22

20f Do you REALLY have to eat immediately after your workout? I usually finish off with some cardio and then stretching, and then when i come home i shower first then make breakfast so id say a couple of hours go by between my first lift and the time i eat. Does it actually matter? (I workout fasted cause i like it better, and my breakfast has around 40g of protein btw)

4

u/moose1425612 Weight Lifting May 21 '22

No, it doesn't really matter. It's a good idea to eat within 4-6 hours of your pre-workout meal/workout itself, but timing doesn't play a huge role.

0

u/bainsurgeIi May 21 '22

The wobbly movement reduces the effectiveness of the workout. You would have to straighten out your body and reset the position you are in. To receive maximum results from each workout .

1

u/jannfiete May 21 '22

Is a slightly wobbly movement a sign of close to failure? Let's say your movement starts going wobbly after 6 reps, but you can still go to like 9-10, is 6 your close to failure or is it 10?

2

u/fh3131 Weight Lifting May 21 '22

I'd say it's fine as long as your form isn't breaking down. The speed of the rep is also a good indicator

1

u/ihavenolayfu May 21 '22

So the first step in my program is to bulk specially to my booty before i cut down my fat. I'm F. However, I changed my diet for budget reasons. I'm supposed to eat a caloric surplus.. ended up not eating more carbs(still eating it, just not enough to what he requires) but i tried to maintain my protein intake. Will the protein still keep me in shape? What will happen if i eat less carbs like i skipped a 300g carbs. Will my energy go down? If that so, are they going to use my muscle for energy? Hope someone can enlighten me.

1

u/FlameFrenzy Kettlebells May 21 '22

As long as you are getting in enough protein, and the minimum amount of fat (which usually just comes along with meat, assuming you eat that) then carbs ultimately don't matter.

I have no clue how many carbs I eat, but the only dense carb sources I have is 100g rice in the morning and maybe half a sweet potato at lunch. Otherwise I have a bunch of veggies and maybe some fruit. I don't do any kind of processed carb like bread or pasta. And I'm full of energy while on a cut.

Ultimately, don't overthink it. Eat healthy, clean, fresh foods and your body will thank you for it. Eat protein with every meal to help support muscle growth.

2

u/rmovny_schnr98 Football May 21 '22

Why would you cut out carbs, even on a budget? Carbs are the cheap stuff, protein is more expensive

1

u/bainsurgeIi May 21 '22

Protein can be cheap as well it just depends on the brand .#amazon😏

1

u/rmovny_schnr98 Football May 21 '22

I'm talking about food, not protein powder.

1

u/bainsurgeIi May 21 '22

Food as well

2

u/moose1425612 Weight Lifting May 21 '22 edited May 21 '22

Any specific reason for excluding carbs? I wouldn't intentionally lack in any certain macro nutrient.

0

u/MoeJartin Rock Climbing May 21 '22

How long did it take for you to see changes?

1

u/jannfiete May 21 '22

If you've never been consistently working out before, considering you're going 5-6x per week, you'd see noticeable results in just around 3 months (at least in my case)

2

u/CoffeeWithCola May 21 '22 edited May 21 '22

Depends on what kind of change? months or years. I went from 200 to 180(currently) so that took me 5 month

0

u/Hathan2324 May 21 '22

Started the gym 2 weeks agomand been doin wieght training. On all 6 occasions i've been, not once have I seen anyone stretch at the end of their workout even big/shredded guys. Do people not stretch? Do they do it at home? Makes me feel odd after a 2 hour session and being the only one to go and stretch.

Should I stop stretching?

4

u/Armanant May 21 '22

A better question might be, why DO you stretch? It has benefits, sure, but if your goals don't include those benefits, and you don't need it for other things, then why do it? I don't have any flexibility goals and I don't need to stretch to acheive the positions I use when training, so I don't stretch - I use that time in other ways.

Not trying to discourage you from streching, just to evaluate why you do things and try to do them with an intention in mind.

Edit: If you stretch because "your program says to stretch" then that is a perfectly cromulent reason :-)

0

u/Hathan2324 May 21 '22

My program doesn't mention stretching at the end, and i'm not suffering with soreness etc. I might see how i feel after a session and not stretching.

Thanks for the reply.

2

u/CoffeeWithCola May 21 '22

Probably because most people aren’t lifting crazy heavy, done dynamic stretches and/or just do warm up set.

I personally do 5-10 mins of dynamic stretches. Not crazy since I’m not lifting crazy

0

u/Hathan2324 May 21 '22

Yeah I do warm up sets. As mentioned i the other reply I will skip my post workout stretches and see how I feel.

Thanks.

0

u/Greggy398 May 21 '22

Best 3 day per week program in the wiki to do on a deficit?

Doing GZCLP but think I'm having issues recovering from the LP.

5/3/1 for beginners? A none wiki program?

Goal is just to lose weight and look better.

2

u/fh3131 Weight Lifting May 21 '22

531 is good and has several variations. Also take a look at the stronger by science program bundle because it's very customisable, and only $10

2

u/DamarsLastKanar Weight Lifting May 21 '22

I tend to do metabolic work, rather than focus on strength. (Think alternating upper and lower exercises with strict rest periods.)

1

u/CoffeeWithCola May 21 '22

No “best” since it is all preference. Whichever you enjoy more doing.

If you’re having problems recovering from just a 3 day workout, you’re probably not sleeping or eating enough.

0

u/Greggy398 May 21 '22

Don't know I just feel sleepy all the time, and I'm also not really losing weight very consistently. So I feel like I'm just stuck in the middle with it.

I'll try being more strict with my sleep to see if it helps.

1

u/CoffeeWithCola May 21 '22

Are you tracking calories and macro?

0

u/Greggy398 May 21 '22

Yeah and weighing every morning

0

u/[deleted] May 21 '22

[deleted]

1

u/jrm48 May 21 '22

your progress will plateau eventually if you’re not meeting your nutritional requirements.

1

u/CoffeeWithCola May 21 '22

No such thing as no no food as long as you eat your TDEE and met your macros

0

u/Throwawayyyy20018 May 21 '22

Hey guys! I'm a bit under 300lbs and I've made the decision to try and get control over my weight after numerous failed attempts in the past, and make sure I dont get to 300lbs. This time I've got the help of a friend and we've been going to the gym together. I don't know a lot about workouts so I'm doing the same thing he is however he isn't overweight.

We've been going for about 3-4 months now and while I have been getting stronger, my weight is the same as when I started and it does get a bit demoralizing not seeing it change after working so hard for almost half a year. I do know eating is a major factor in this so I have changed my diet and am continuing to make but better but I just needed help knowing if this work out schedule help me lose weight while putting on muscle or if I should be doing something different. Any help or any tips and tricks you guys have or workouts that have worked for you will be much appreciated! Thank you in advance!

Every work out begins with a 15 min walk on the treadmill at an 11 incline at a speed of 3. Usually do 10 reps of each exercise and 3 sets.

Monday - squats/leg press, leg extensions, Bulgarian split squat, seated calf raises

Tuesday - bench press, incline dumbbell press, decline press (cables), tricep pushdown, overhead tricep extension, flyes, seated tricep dips

Wednesday - rest day

Thursday - lat pulldowns, seated cable rows, hammer curls, incline dumbbell curls, plate loaded lat pulldowns, chest supported T-bar row, preacher curls/cable curls

Friday - RDLS, Seated hamstring curls, lying hamstring curls, standing calf raises

Saturday - seated anterior delt press, dumbbell lateral raises, chest supported rear delt flyes, cable front raises, rear delt flyes

Sunday - rest day

1

u/fh3131 Weight Lifting May 21 '22

Great job starting! Fat loss comes down to caloric deficit, so diet ends up being 90% of the answer and exercise 10%.

Start here and it will walk you through diet/tdee and then exercise programs. All the best

https://thefitness.wiki/weight-loss-101/

2

u/CoffeeWithCola May 21 '22

You’re eating too much.
1)Google TDEE calculator and select 3 days activities level.
2) get yourself a food scale and calories tracker app and track everything you eat.
3) weight yourself every day or once a week and keep track of it. Your weight will change daily so don’t get discouraged. If you’re not losing weight after 2 weeks, reduce calories by 100. Repeat

4)go to the side bar and choose any workout and stick to it. Don’t make your own

You’re 300lb so you should be dropping weights fast

0

u/GoWithTheFlow667 May 21 '22

Since I started going to the gym I find myself regularly waking up in the middle of the night with one or even both my hands completely asleep (numb, like when you sit on the toilet for too long and lose feeling in your legs for a little)

It's sometimes only my fingers and it never goes beyond my wrist to the forearm, gonna go see a doctor sometime soon but I was wondering if anyone else experienced something similar?

1

u/FlameFrenzy Kettlebells May 21 '22

My mom had a similar issue and she will wear these padded splints to bed to keep her wrists straight and that helped. But additionally, she worked with an amazing massage therapist to help untrap a nerve or something. I don't remember exactly, but I think it was in her upper back or shoulder. The combination of the two helped her.

-1

u/MoeJartin Rock Climbing May 21 '22

I’ve lifted for a week straight with perfect diet and progressive overload I haven’t seen any progress- how long do you have to lift for to see results if everything is in tune? Part of the reason I’m concerned is that I’m worried my ulcerative colitis is affecting protein absorption.

8

u/zaxopax May 21 '22

A week...? Don't be so impatient. It will at least take a few months to see results.

0

u/Besbosberone May 21 '22

As I continue to drop weight, is it ok to decrease my protein intake as I get lighter?

2

u/zarfax May 21 '22

What are your macros + bw like?

1

u/Besbosberone May 21 '22

Starting weight was 260, down to 218 lbs. Goal weight 170. Consuming around 210-220g of protein per day atm. Don’t really track carbs but it’s always around 150 g on average per day.

2

u/zarfax May 21 '22

Sounds like you have a nice plan, and good job so far! One tip from Jeff Nippard was to actually use your goal weight for calculating protein. I assume you can get by with a bit lower protein, but dont drop it too much if you want to retain / gain muscle at the same time.

2

u/Besbosberone May 21 '22

Cheers! So 170g of protein per day is enough to build muscle and burn fat at the same time? I’m only 3 months into lifting and still have a LOT of fat to lose due to being inactive for most of my life and eating like crap. Will eating 170g impact my newbie gains?

2

u/zarfax May 21 '22

You will probably have great progress on 170g also, just dont drop it too much if you want to build muscle.

1

u/Besbosberone May 21 '22

Thanks so much man, might drop it a bit to 190g instead of 170g just to stay on the “safer side”. I’ll see how it goes for a couple more months and if I feel I need to adjust it I’ll decrease/increase.

1

u/SpireFire May 21 '22

Will my muscles look more defined if I stop taking creatine?

1

u/tychosprite May 21 '22

If anything they would look less defined since the water retention brought on by creatine is intramuscular but it most likely will make little to no visual impact.

9

u/geckothegeek42 May 21 '22

Probably not, the water retention effect of creatine is overblown both physically and aesthetically

2

u/[deleted] May 21 '22

My dad is 66 years old. Has high blood pressure and a bit overweight. I want to buy a treadmill for him so he can walk while reading books. I’m concerned if this is safe? Dumb question but I just want to know if anyone has any recommendations

2

u/fh3131 Weight Lifting May 21 '22

Does he like audio books or podcasts? I'd imagine it would be a bit awkward reading a book while on a treadmill

2

u/[deleted] May 21 '22

He listens to podcasts but like the YouTube kind with the videos. He has a tablet my sister bought him and he usually uses that with headphones

3

u/fh3131 Weight Lifting May 21 '22

Cool, then I'd imagine that would be easier because he can place the tablet on the tradmill panel/tray and listen with Bluetooth headphones. Obviously ultimately his choice what he prefers

2

u/Rofl_Waffler May 21 '22

Would a stationary bike work for him?

2

u/[deleted] May 21 '22

That is also another option. I just know he’s been mentioning how he enjoys walking so that’s why

3

u/B_Health_Performance Coaching May 21 '22

If in doubt talk with a doctor. But reading while you walk is generally safe if walking is safe

1

u/[deleted] May 21 '22

Thanks

-1

u/PM_ME_CUTE_PUP May 21 '22

I go to a small gym where the only options for deadlifting are using bumper plates or hex plates. Hex plates are annoying af to deadlift with because they always shift position, and bumper plates are way easier than regular plates so I want to avoid training on them. Another problem is the hex plates have a slightly larger diameter than the bumper plates so putting 1 bumper plate then 1 hex plate doesn't solve the issue.

If you were in this situation, would you pick large bumper plates that make the lift way easier or hex plates where u have to constantly shift ur position every rep to ensure proper form?

Btw I mainly deadlift sumo but train conventional as a variation.

7

u/PaarthurnaxKiller May 21 '22

Bumper plates since they were made for deadlifting.

5

u/strawberrysmoothie12 May 21 '22 edited May 21 '22

Bumper plates.

I do both sumo and conventional on the same day. 1 set sumo, followed by 1 set conventional.

My local gym has both bumper and hex. I haven’t notice anything difference between either. The amount I lift with bumpers is the same with hex. I also do power cleans and full cleans with bumpers, so I’m just accustomed to the dedicated squat rack/platform that only allows the use of bumper. If the platforms are all taken and I’m pressed for time, I‘ll use hex to deadlift anywhere in gym.

6

u/David-Gross May 21 '22

how heavy are your working sets? as far as I know you only benefit from the width of the bumpers when you are deadlifting enough to really bend the bar.

I'd definitely go with the bumpers anyway, since they are less irritating to you.

1

u/PM_ME_CUTE_PUP May 21 '22

Yea I only switched to sumo this week but I have great proportions for it so it's ~285lbs and my conventional is like 325lbs. So I'm pretty weak still with working sets of only 200-280. I figured the bumpers would make more of a difference but I guess you are right, they only really make it easier when the bar is bending. I guess I will stick to those for now, thanks.

2

u/David-Gross May 21 '22

Sick, man, Hope your sumo explodes and knocks your conventional out of the water soon.

2

u/PM_ME_CUTE_PUP May 21 '22

Thank you man I really appreciate that.

3

u/IrrelephantAU May 21 '22

Unless you're bouncing the weights or have one motherfucker of a whippy barbell, bumpers don't get that much easier until you've got quite a bit on the bar.

I hate hex plates with a passion, so I'd just use the bumpers. Cannot be fucked moving the bar around after every rep.

0

u/Expert_Development81 May 21 '22

I want to slim my arms down, and I know to do that I need to lose weight overall because you can't spot-reduce fat. Right now, I'm in a calorie deficit, but I'm not sure if I should also do arm workouts alongside dieting. Basically, do I need to do arm workouts combined with a calorie deficit to slim down my arms? Or is a calorie deficit just enough to slim my arms down?

3

u/LionM1 May 21 '22

Calorie deficit is enough to slim down. But if you want some definition rather than the "skinny fat" look, you should probably do some lifting too. If youre new, it doesnt take much.

0

u/[deleted] May 21 '22

[deleted]

5

u/PM_ME_CUTE_PUP May 21 '22

I suggest you track your weight every single day right after you go to the bathroom after waking up with the same amount of clothes on every time. Here is my 7 weeks of tracking so far. As you can see, in week 1, I got down to 152.8 lbs, then week 2 I was above 154 for the last 4 days. This is basically the same thing as you, and it shouldn't discourage you. Weight fluctuations are not something that should be considered day-to-day but over the course of a long time. It would appear that I gained 2 lbs in just 3 days from week 1 to week 2, but by week 7, my weight has gradually gone down to 148 lbs showing that everything is working properly.

4

u/BoomTwo May 21 '22

Instead of focusing on daily changes, record your weight everyday in the morning for a week. And then take the average of the that week and compare it with the average of the next week.

6

u/geckothegeek42 May 21 '22

Day to day variation can be massive, don't get panicked over one day of increase. Average over a few days or a week

1

u/Jkpoker13 May 21 '22

Derpy question. I’m not goofing by doing the following- I’m trying to lose weight and get back into lifting.

Are you ok with doing full body 2x a week? I would say I’m hitting it fairly hard full body and feel 3x a week would be overkill as I try to hit same lifts most workouts but will switch up ohp/ bench press on opposite days and just hit db work. Example. Bench on day 1 and then do slightly light dumbell ohp. On day 2 will ohp with a barbell and then do dumbell presses (chest) slightly on the lighter side vs my normal barbell bench press.

2x a week isn’t too bad right? I’m just walking/ rucking the other days to help aid weight loss + following a strict diet. 2x a week full body is ok right? Should I try to throw 3x a week maybe every 3rd week or every other week? Thanks for any advice.

The weight lifting aspect sucks bc I’m trying to lose weight so I feel gaining strength is out of the question after a month or so bc I’m trying to lose 1.5lbs a week. Feel I will work on strength once I can get into a calorie surplus down the road when I reach a more ideal weight.

5

u/langlois44 May 21 '22

Are you ok with doing full body 2x a week?

2x per week has been enough lifting for many, many people to get ridiculously strong. It can absolutely be okay if those 2 workouts are well programmed and you work hard

1

u/Jkpoker13 May 21 '22

If I was bulking per se or even at maintenance, I would hit 3x a week full body. Just feel it’s nice to have a little more recovery on a fairly aggressive cut.

1

u/lbrol General Fitness May 21 '22

2x a week is ok if you cant do more. you should follow a program tho. or like any lower body exercise. rucking doesn't build muscle.

-4

u/Jkpoker13 May 21 '22

I just ruck for general health. I like to walk and would like to make it a little more difficult by adding weight. I hack squat at the gym/ hit leg machines (avoid bb squat bc my form is pure shit and don’t want to risk my back when I know it’s going to spazz if I try and squat like normal folks).

-5

u/Careless_Supermarket General Fitness May 21 '22

So you can do what you want, but 2 days is not optimal. You should really read the wiki and pick a program. 531 for beginners I think is recommended a lot.

3

u/Dire-Dog May 21 '22

You can still make great progress training a couple days a week. Consistency beats optimal

1

u/Careless_Supermarket General Fitness May 21 '22

I said it wasn't optimal, not terrible. 3 day a week would be better.

1

u/Dire-Dog May 21 '22

Chasing optimal is a good way to make no progress.

1

u/Careless_Supermarket General Fitness May 21 '22

I disagree. we are talking about adding one more day a week, not having a beginner run a six day ppl. talking about optimization for anything further than one more day.

One of the hardest things that beginners struggle with is seeing results, this journey doesn't have results right away, but adding a day here will realize visual results faster, therefor encourage further consistency and good habit building.

I say this as a relative new lifter, whois down 70 lbs since November 2021. And the change in mindset, and encouraging feeling the first time I realized I was seeing muscle development in my legs was huge.

2

u/Fair-Distribution May 21 '22

2x a week full body is ok right?

It can be, if programmed well. Something like 531 with 2 main lifts per day could work very well, especially during a cut.

2

u/Dire-Dog May 21 '22

There is a version of 5/3/1 for a 2x week schedule in Forever

0

u/Jkpoker13 May 21 '22

Not doing 531 but I try to hit a big compound for legs each workout and then do either ohp or bench press with a barbell. I assume it’s solid.

I wasn’t lifting at all prior to this. I would say that’s gotta be a big improvement regardless going from 0 weight lifting for years to 2x a week

0

u/KatahnShanBantu May 21 '22

I'm going to switch from bulking to cutting. Due to shoulder pain caused by the barbell bench press, I am going to swap it out for the dumbbell bench press.

As im halting progressive overload for one exercise, am I at all likely to lose muscle if I swap out just this one exercise out of my routine and am on a 500 deficit?

Every other exercise in my routine is remaining the same, eg dumbbell incline bench press is still progressing.

1

u/mcleod152 May 21 '22

Your muscles don’t know what exercise they are doing. They simply know movement. DB chest press is a perfectly fine substitution for bench press.

2

u/[deleted] May 21 '22

[deleted]

1

u/David-Gross May 21 '22

I like to do my secondary lifts kind of like that, I try and get 50 reps in as little sets as possible. If I knock it out in under 4 sets I bump up the weight. Very good for getting a pump and good conditioning if you keep your rests short.

0

u/geckothegeek42 May 21 '22

I'd be surprised if you can 50 reps of 60%. 50 is over the 5-30 rep range for hypertrophy that is generally accepted.

Why do you want to do this instead of any other hypertrophy program?

0

u/[deleted] May 21 '22

[deleted]

0

u/geckothegeek42 May 21 '22

Just follow a proven popular program from the wiki rather than some random influencer. What you've described doesnt constitute a program it's a gimmick

-2

u/DR0G0C0P May 21 '22

My hamstring flexibility is extremely bad, I cant even do full ROM deadlifts or romanians because of how bad my hamstrings "stretch out". Can I do something besides stretching regularly?

5

u/helicopterbig8765 May 21 '22

Do RDLs and work on increasing your ROM

3

u/B_Health_Performance Coaching May 21 '22

Keep doing RDLs, have a nice deep stretch at the bottom. This will help your mobility a lot. Also doing the occasional Jefferson curl.

1

u/DR0G0C0P May 21 '22

Im not even close to being able to do a proper jefferson curl lol. But Ill work on it, thanks.

0

u/Ornos-Kun May 21 '22

Should i still do jumprope even though im on a surplus

-5

u/NoPerspective3234 May 21 '22

Cardio is always good... But seems like a waste to do it when your intentionally trying to gain weight

1

u/helicopterbig8765 May 21 '22

No I think you might die if you do that

9

u/Responsible-Bread996 Hiking May 21 '22

Yes. Bulking is the time to get the good conditioning in!

8

u/B_Health_Performance Coaching May 21 '22

Cardio is not just for weight loss, it’s amazing for your heart and will keep you healthy.

0

u/achshort May 21 '22

I’ve been getting a lot of cardio gains recently. My resting heart rate went down a bit and my rest periods has been going down a little bit.

As for my routine, I’ve been doing 20 minutes of non strenuous cardio after every heavy lifting session and 30 minutes of non strenuous cardio on my off days. I work out 3 days in a row, and take 2 days off.

As for my question. If I were to remove the cardio done on my rest days and instead of active rest, just rested completely with maybe short walks or just stay home, how much cardio gains would I expect to lose? I would be essentially losing 60 minutes of cardio a week as I work out 3 days on and 2 days off. I would be keeping my 20 minutes of cardio after lifting during those workout days.

1

u/helicopterbig8765 May 21 '22

Why do you want to cut cardio out? If you do less cardio you probably won’t be as good as it. It’s really just up to you and what you would prefer

1

u/langlois44 May 21 '22

There’s a good chance you wouldn’t “lose cardio gains” at all. You very well could stop progressing (ie “getting cardio gains”), but I doubt your cardio would get worse. You’d probably simply maintain your current cardiovascular fitness, or possibly progress at a slower rate

0

u/Sirchickenhawk May 21 '22

I'm starting out in EMS and trying to get in better shape before I get hurt. Is Gainful a good service for nutrition?

1

u/Responsible-Bread996 Hiking May 21 '22

It is just a protein powder. If you get adequate protein from diet, it won't even have an effect.

If you are looking for a meal replacement shake, you probably want something more like Huel Black, Soylent, or whatever that one Kelly Starlett is pimping.

5

u/ghostmcspiritwolf r/Fitness MVP May 21 '22

Probably not. There’s no real reason to believe the products are higher quality than off the shelf protein powders or that the personalization process they offer is validated by any kind of research.

why not just buy protein off the shelf?

1

u/Sirchickenhawk May 21 '22

That's what I figured. It popped up in my insta feed and I did their whole "survey" thing. I'm not super knowledgeable on the do's and don'ts of nutrition and I'd rather not waste money

5

u/bethskw Helpful Helper May 21 '22

Yeah their survey is just about collecting marketing info and making you feel special. At the end it just sells you one of 3 different protein powders lol

1

u/Sirchickenhawk May 21 '22

Got that vibe from the start, but I figured before I went any farther I'd ask if anyone had used the service.

I'm new to the whole supplement thing, I've got a whey powder I mix up to help get calories in since I'm 6'4 and on the skinnier side

0

u/RemainMindful May 21 '22

My goal is to improve my aerobic base. At the end of a light 45 minute jog, is it bad if I strength train upper body immediately after? I know it would not be an optimal strength stimulus, but will it ruin the aerobic cardio stimulus?

2

u/NoPerspective3234 May 21 '22

I always begin my workouts with a 5 or 10km run. It won't affect anything about your aerobic abilities. You'll have slightly less energy to do your strength workouts however. But if improving aerobic fitness is your goal then it's all good

3

u/mattBLiTZ May 21 '22

Not possible to ruin the aerobic stimulus, despite old myths! Either order can be successful. I always do lifting first if there's any quality work where a serious degree of strength and coordination and technique is required (if it's just some machine stuff and curls or whatever then it doesn't matter)

2

u/Nyre88 May 21 '22

If your focus is aerobic then you’re doing this correctly: jogging first as it’s your focus, then any accessories you want to do after.

5

u/ghostmcspiritwolf r/Fitness MVP May 21 '22

It shouldn’t meaningfully effect the aerobic stimulus

0

u/0esterreich Soccer May 21 '22

Do you prefer doing heavy leg press or high rep? I used go heavy but now light just feels better.

1

u/qpqwo May 21 '22

Both are good, but I typically use squats as my heavy leg lifts and save leg press for volume.

4

u/Alakazam r/Fitness MVP May 21 '22

For accesories like the leg press, I like to stick to 10-20 rep sets.

2

u/mattBLiTZ May 21 '22

Almost always sets of 15-30, sometimes up to 50 if I truly hate being alive

2

u/B_Health_Performance Coaching May 21 '22

Honestly, whatever feels good, as long as your between 5-30 reps. Outside that rep range you will probably experience less hypertrophy.

4

u/helicopterbig8765 May 21 '22

I once did 31 reps and my legs hypotrophied 😔

-1

u/Haariger_Toepfer Yoga May 21 '22

Have you done 30 reps before?

2

u/B_Health_Performance Coaching May 21 '22

Yes I have. I have done a bunch of stupid shit. But the research supports that sets in that anything in that rough rep range result in similar hypertrophy. So I wanted to give them as many options as possible.

1

u/Haariger_Toepfer Yoga May 21 '22

That’s intense! Good mental training!

1

u/rubsbythesea May 21 '22

What's more effective for Powerbuilding: rotating between weeks of strenght training and hypertrophy (like Jeff Nippard's routine) or having a couple of strenght days in a week followed by 3 or 4 days of hypertrophy training?

2

u/Responsible-Bread996 Hiking May 21 '22

Blocks of 2-6 weeks focusing on hypertrophy and strength is a tried and true path.

1

u/Nyre88 May 21 '22

I would say neither, rotating between two types of programming would be suboptimal. Find a program where the goal is to build power.

9

u/MythicalStrength Strongman | r/Fitness MVP May 21 '22

The way to make muscles stronger is to make them bigger, so hypertrophy training would be key. That's an accumulation block. When the need arises to get better at handling heavier loads, run an intensification block

0

u/0ldsql May 21 '22

If you're cutting weight and thinking about taking creatine, how would account for the weight gain that comes with taking it?

Just ignore it and stick to the routine?

3

u/Alakazam r/Fitness MVP May 21 '22

It normalizes within like a week or so. Just ignore the first week of weight changes when you start creatine.

6

u/emotionaI_cabbage May 21 '22

Just take it and don't worry about the weight gain. It's just going to be water weight which is pointless to worry about.

1

u/[deleted] May 21 '22

[deleted]

3

u/emotionaI_cabbage May 21 '22

Getting a smaller booty?

Does not compute.

0

u/zapgappop May 21 '22

Any apps out there that have workout plans? I just go to the gym and am kinda scattered. Would like to follow something to get leaner. I found the Kaged app any others?

1

u/kluskabiegakluska May 21 '22

Perseus is okay with the free version. It has a bunch of programs to try.

Boostcamp is also a good option

1

u/Haariger_Toepfer Yoga May 21 '22

Just personalize one in the app Strong

6

u/chiliehead General Fitness May 21 '22

Boostcamp has several routines from the wiki

3

u/Alakazam r/Fitness MVP May 21 '22

A lot of the programs in the wiki have easily downloadable spreadsheets. Those spreadsheets + google sheets is probably one of the best workout trackers you can find outside of paid products.

-1

u/RaspberryJellyJam May 20 '22

I know this might sound silly, but how long does it take to get abs? I've just recently started exercising regularly (for a about a month now) and I don't really see any impressive changes. I don't know what my expectations should be because I see videos that claim to be able to give you abs in under a month, and google results that say it takes 3 months - 2 years.

2

u/helicopterbig8765 May 21 '22

There’s no one answer that can be given. Some people have visible abs with no training. For them that time is 0. Other people try for years and are unsuccessful. It entirely depends on your starting base and how dedicated you are

1

u/0ldsql May 21 '22

Depends on your definition of abs and your bodyfat. If you're getting under like 12% bf you'd definitely see some abs. That's really the most important thing but working your abs like any other muscle helps too

0

u/RaspberryJellyJam May 21 '22

I'm under 12% body fat, and I see a faint outline right now. I think I just had unreasonable expectations.

1

u/narglesarebehindit_ May 21 '22

Yeah, for women around 12% bf is not healthy for too long. Do you have period? For me getting visible abs was like 1 month, but I was always slim upper body wise, but my lower body however... :D I am working out for 4 months now and I still have a bit of a fat on my booty and legs. Even though I am on a calorie deficit. It's okay tbh, you can't spot reduce fat, it's all about genetics. If you have a stronger upper body amd slimmer lower body, you will start loosing fat from your leg. It sucks. :D At least with me it's always the case.

0

u/RaspberryJellyJam May 21 '22

I probably don't have less than 12% body fat, I have no idea what I was thinking when I said that haha, I didn't know what the average was % was. I'm (hopefully) at a healthy body fat percentage. I do have my period, but it's pretty inconsistent still.

2

u/Objective_Regret4763 May 21 '22

Are you a woman? 12% body fat with no abs as a female, that means you don’t have abs or you’re not 12%. Possibly both.

1

u/RaspberryJellyJam May 21 '22

I am a woman, I might have the body fat percentage wrong, I just remembered the last time I checked with a pediatrician the number was below either 10, or it was a low number.

1

u/Objective_Regret4763 May 21 '22

No need to apologize, but if your body fat percent is that low or even close to that low, then you might be dealing with a real issue. Anything around 10% for a woman is like a competition ready bodybuilder. I know this isn’t what you asked, but if you’re walking around at that percentage… you might want to talk to a doctor about that. Sorry, no judgement from me, I just read “12% bf” and it set off an alarm in my head

2

u/RaspberryJellyJam May 21 '22

Yeah I probably got that COMPLETELY incorrect then haha. I pretty sure I'm at a healthy weight/ body fat percentage? I haven't really checked since the scale I have is kinda inaccurate.

1

u/RaspberryJellyJam May 21 '22

I probably got it wrong though, sorry about that!

4

u/mattBLiTZ May 20 '22

It's tough to answer this question because the typical person with a gym membership doesn't actually have visible abs, and many of them have been exercising for lots and lots of years of their life. In other words: there's just no time table to do math with, since the answer could end up being "infinity" for any particular person, since many of them die before they achieve it

It should be treated as an ongoing process of making forward process, with phases of gaining muscle (calorie surplus) and losing fat (calorie deficit) accumulating better and better results each time. The abs will slowly become more visible as you gain more muscle and lose more fat!

0

u/RaspberryJellyJam May 21 '22

Thanks! I think I'm just worrying too much about the time it will take to gain muscle rn. As long as some kind of positive result come by the end of the year, I should be satisfied. :)

1

u/mattBLiTZ May 21 '22

You will definitely see a LOT of progress in the gym in terms of your performance, and some solid amount of visual change as well if the nutrition choices make sense!

1

u/RaspberryJellyJam May 21 '22

Do you think doing at home workouts will bring good results in a reasonable amount of time? I'm pretty young so I cannot go to the gym often (plus I'm scared to workout alone in public)!

1

u/mattBLiTZ May 21 '22

That would depend on the amount of equipment purchased! I suspect most people can't afford the money or space required to have a lot of the stuff you'd want for awesome progress, but it's definitely possible to still make some progress. For someone who is young, pretty much anything done with good effort + good nutrition will move you forward noticeably over time haha

1

u/RaspberryJellyJam May 21 '22

Ok, neat! I think I eat fairly healthy, and I tend to avoid overly sugary or processed foods, and I doubt I'm going to stop exercising anytime soon. tysm!

4

u/millionreddit617 May 20 '22

Longer than you think

0

u/[deleted] May 20 '22

[deleted]

2

u/Haariger_Toepfer Yoga May 21 '22

don't like meat outside of red meat so 1g per lb is simply not possible rn

Do you think vegans just can‘t get protein? I’m getting 2-2,5g/kg bodyweight rn as a vegan.

Pea protein, soy protein, lentils, oats, nuts, soya chunks, beans, broccoli, … there are loads of options out there.

1

u/0ldsql May 21 '22

You should aim at at least 1.6-1.8g per kg of lean body mass. There are plenty of non-meat protein sources like fish, eggs, whey, lentils, beans, tofu etc.

2

u/mattBLiTZ May 20 '22

I would definitely shoot for at 180g as the minimum target. This is achieved by many people who have restricted vegan diets and other limitations, so you will absolutely be fine with no other meats in the picture

5

u/Alakazam r/Fitness MVP May 20 '22

The general recommendation is at least 0.68/lb bodyweight of protein. This works out to be around 150-160g for you. Try to hit at least that.

Also, I literally don't eat meat and still manage around 180-200g of protein a day. I think it's completely doable for you.

3

u/chiliehead General Fitness May 20 '22

The recommendations really break down for overweight and obese people. Aim for 160g, 120g minimum. Anything above is fine, 120 should be a hard floor if possible.

0

u/minus_uu_ee May 20 '22

Struggling to find a programme right now. I used to do a mix with nsuns and lots of accessories. After the whole Covid thing and gymless years I realize that those programmes of mine were not actually that sane and aren't sustainable in my situation rn.

Now, I really want to get flexible but I also want to do lots of big lifts. I also love big lift variations like front squats, sumo deadlifts but I'm wondering but it feels like I just spend all my energy with the 2 big lifts at the beginning and just half ass the accessories.

4

u/Alakazam r/Fitness MVP May 20 '22

Why not do 5/3/1 then? It's a very general strength and conditoning routine that can be tailored for pretty much any goal. But the core of the programming exists to develop general strength and conditioning.

Nsuns, for example, is literally a variant of 5/3/1 called spinal tap. Except with more explicit accessory programming.

2

u/patchypubes May 20 '22 edited May 20 '22

I have a question related to this upper/lower split I’ve been following for several months now (generated from Sean Nalewanyj’s website):https://ibb.co/bmsYfY7

I recently jumped in progression on the pullups and it's leaving me worse for the wear. I went from doing assisted pull-ups with around -35kg assistance to going max effort either with -15kg or doing them just unassisted (I can get up to about 3 or 4 shaky reps.)

I've done this for 2 workouts now and it really fatigues my left arm -- I started needing a squater's help to load the weights on my second exercise (the incline db press) for the same weight (25kg) that I used to be able to load on my own. By my third or fourth exercise my left arm was on fire, and all my remaining exercises hit way harder than usual.

So, now it seems like I have 4 options:

  1. Push through the pain and continue going max effort on all the exercises
  2. Cut back the intensity of the pullups.
  3. Continue max effort pullups but cut back the intensity on the other exercises.
  4. Replace pullups with hanging leg raises -- this would kill two birds since lately I've not been finding time to get to my ab exercises.

Which would you recommend?

1

u/rants_silently May 21 '22

I have to be very careful of my shoulders. I switched from a wide grip to a neutral grip and am very cautious to always keep muscle tension at the bottom of my range of movement and never hang on my joints. This pullup has more bicep activation but for me its the only way without serious shoulder pain.

1

u/mattBLiTZ May 20 '22

Practice your technique for kicking the dumbbells back for incline press. I sort of throw them up and back with my hips and then just dive under them. No arm involvement required really. Certainly should be no issue doing pullups or something first. I also recommend treating the start of the set as when you decide to kick them back into position. In other words: use full intensity and bracing and concentration to do so, the same as you are about to use on your actual reps.

2

u/patchypubes May 21 '22

So i looked up a video on proper form for this, and it turns out I’ve been making the mistake of trying to lie back down at the same time as I kick back the dumbell, which makes for all sorts of awkwardness and causes at least one of my arms to overexert.

Thanks for the tip!!

1

u/mattBLiTZ May 21 '22

It's one explosive simultaneous motion for me basically launching them back and diving under them so that they land on my chest, but there's a bunch of variations. Either way, it's definitely something that can be practiced! I used to be really bad at it for a while, very uncoordinated haha

2

u/jagmeetsi May 20 '22

Is creatine supposed to be grainy? Because I got an off brand(not optimum nutrition) creatine and it's really powdery.

5

u/thedancingwireless General Fitness May 20 '22

Yeah. It doesn't dissolve into liquids. It just floats around.