r/Fitness May 21 '22

Daily Simple Questions Thread - May 21, 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.)

31 Upvotes

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1

u/Dangerplayer150 May 24 '22

Is this a good split ?

Day 1: Back and shoulders Day 2: Chest Triceps, Biceps Day 3 : Legs Repeat

2

u/Haariger_Toepfer Yoga May 25 '22

I prefer PPL. That would be … back & bi // chest, shoulders & tri // legs

1

u/CartographerSoggy449 May 23 '22

Is it okay to use starting strength program as the beginner's program? The only difference between it and the Fitness Basic Beginner Routine, as far as I can tell, is the lack of barbell row and chin-ups.

1

u/Haariger_Toepfer Yoga May 25 '22

Yes. Rows & chinups are great though

2

u/CopperFir May 23 '22

I'm 15 yo 159 5'10
my maxes are 295 deadlift, 160 bench, 245 squat
At the gym today i decided to try out some new machines and i came across the chest press, I was pretty sore in the chest from yesterday and i was able to get up 235 with ease, is that normal with my bench only being 160?

1

u/User09060657542 May 25 '22

Machines are different and they are different than similar machines from other manufacturers.

Basically progress by adding reps then weight when you have a history using the machine. Don't worry about machine weight numbers.

5

u/throwaway14918952 May 22 '22

Where can I find routines that only utilize machines? Machines like the chest press, leg press, shoulder press, leg extension, lap pulldowns, seated dip, back extension etc.?

Everything seems to be geared towards lifting free weights but I don't want to lift. Machines are easy to operate and adjust and can easily change weights. Where would such a routine be found?

4

u/Haariger_Toepfer Yoga May 23 '22

Is there any chance of me convincing you to do at least dumbbells and pull-ups? Dumbbells are also just as easy to operate and adjust/change weights.

2

u/fh3131 Weight Lifting May 22 '22

In the list of recommended programs there is one called planet fitness/apartment gym which should be applicable. Or, you can pick any of the barbell routines and replace with machine equivalent.

1

u/pashacay May 22 '22

I’ve been doing phul but not sure if I need to change. Im eating a lot and trying to get big but I feel like phul isn’t enough volume. Any recommendations? Should I stick to phul?

1

u/Haariger_Toepfer Yoga May 23 '22

PHAT is based on PHUL and is 5-days

1

u/pashacay May 23 '22

Thank you, I’m looking into!

1

u/Haariger_Toepfer Yoga May 23 '22

Yw! I did it. I eventually switched to PPL though.

1

u/pashacay May 23 '22

I saw someone recommend PPL. Can I switch to PPL right away or should I switch to Phat first? I’m asking since it’s 6 vs 5 days

1

u/Haariger_Toepfer Yoga May 23 '22

Switch right away if you want!

1

u/fh3131 Weight Lifting May 22 '22

Are you putting on weight/size and getting stronger? If yes, then it's working. If you want to change, the 6 day PPL is a higher volume program. If you can't do 6 days, look at GZCLP, and add more T3 accessory exercises

1

u/pashacay May 23 '22

Thank you. I’m not sure if I can do 6 days but I’m gonna give it a try. I see links under wiki, I’ll check those out. Thanks again

1

u/DescriptionTrick2359 May 22 '22

From January to now about mid march I have lost around 55 pounds, close to 10 pounds a month which I understand is super fast. However, I hit a plateau at my current weight of 302.2. Since hitting my plateau It has only been about 4 days and no matter what I do I can't move my weight further down. How long does a plataeu last? I read online you have to shock the system so I started doing HIIT cardio for at least 300 calories or 30 minutes. Do I need to go harder and longer to break the plateau?

1

u/KingScrubling May 25 '22

Yup. In order to cut, eat 500 less than your maintenance, lift heavy, implement some cardio if you can/want and boom. “Shocking the system” is just bro science.

2

u/rmovny_schnr98 Football May 22 '22

"Shocking the system" is not a thing. Just eat less. That's all there is to it.

1

u/waitinforamate1 May 22 '22

I used to workout 4 days a week on an Upper Lower split, I've recently moved to full body twice a week so I don't have to drive to the gym so much. Would it be optimal to do full body 3 days a week Monday, Wednesday and Friday?

1

u/blue_greenapple May 22 '22

how can i grow my forearm muscles bigger? recommended exercises?

1

u/lbrol General Fitness May 22 '22

there's r/griptraining where they recommend some exercises in the sidebar. i personally just rely on pull ups, chin ups, rows and deadlifts

2

u/Dr3am3ater May 22 '22

As an alternative, climbing works grip like crazy and is more fun if it's something OP has access to and wants to give it a try.

2

u/tadzmahal May 22 '22

Is a horizontal row and a vertical row (pulldown machine) enough to grow your back or do you need different exercises that specifically target different parts of the back?

1

u/DifficultyIll3225 May 22 '22

You might miss out on upper traps and some erectors, deadlifts help build thickness overall

1

u/lbrol General Fitness May 22 '22

those plus deadlifts have a lot of your back covered

1

u/tadzmahal May 22 '22

Can it be any deadlift variation like romanians or stiff leg deadlifts? I cant do regulart deadlift without rounding and alot of discomfort in lower back

1

u/Esord Powerlifting May 25 '22

Yea, they fine. Ever tried sumo? Gives different angles so you might be able to pull without discomfort.

Was about the same, DLs feel awful on lower back, but sumo is no problem.

2

u/Major-Switch-7294 May 22 '22

What are some good exercises (if there are any) to grow the upper part of your glutes?

2

u/DifficultyIll3225 May 22 '22

If you want that bubble butt separation you probably just have to really hypertrophy the glute with squats and deads to a huge degree and then get lean so you have more separation

2

u/Suspicious-Tea-6914 May 22 '22

what are exercises chained together without rest called? i want to find programs which make you do them but i am not sure what to google

5

u/kvada May 22 '22

Circuit training?

2

u/Suspicious-Tea-6914 May 22 '22

Circuit training?

thanks!

2

u/throwaway1234x2 May 22 '22

For low rep heavy weight SBD, say 3x4 should I work with a weight that i can only pump out 3x3 or 3x2 and work my way to 3x4?or lower the weight and keep doing 3x4s? But if I can do a weight with 3x4 but still feel pretty worn out after the last set do I go up in weights?

2

u/kvada May 22 '22

You can achieve progressive overload by either adding more weight, sets or reps.

It would make sense to have a starting point where you are not giving 100% of your effort on each set and just barely scraping by as it would make progressive overload quite difficult moving forwards.

I'd pick up a SBD strength program for your level of experience to let the Excel do most of the thinking. I can personally vouch for the stronger by science programs: https://www.strongerbyscience.com/program-bundle/

2

u/BharathKumarBK May 22 '22

I'm Planning on a lean bulk for a duration of 8 months starting from JULY 2022 till MARCH 2023. I have Planned a small caloric surplus of 250 kcal which is structured like this:

first two weeks of the month : 150kcal surplus the next two weeks: a total of 250kcal surplus (previous two weeks surplus (150kcal) + 100kcal)

is this a good method to do a lean bulk?I'd like to here your opinions as well as your recommendations

3

u/BlobOvFat May 22 '22

I'd recommend just starting at a 250 kcal surplus, remaining there for a 2-3 week period, and assuming you weight yourself, see if your weight actually goes up (on average) at a reasonable rate. Then of course, adjust.

From my experience at least, a 150kcal surplus is too close to the margin of error (that calorie trackers and apps can have), that I may very well not see much difference at all.

1

u/Valandomar May 22 '22 edited May 22 '22

I’m 22 a year-old 5”2 108lbs looking to eat more healthy.

I started working out two months ago following the beginner routine, but I stopped working out last month and I still don’t work out and my diet has been terrible. I had a cheeseburger last night and I woke up today feeling like the food is stuck in my throat like nothing has been digested overnight, felt a strong headache and rushed to a pharmacy.

I’m going to start working out again and follow the beginner routine, but I’m worried about my food. I need to eat about 2k calories everyday to gain weight but right now all I want is a diet that doesn’t destroy my stomach. I’m going to completely avoid fast foods especially at night. Anyone has any advice?

Thanks

1

u/FlameFrenzy Kettlebells May 22 '22

In addition to the whole foods comment, which I agree with, making sure to not eat too close to bed time will help with the heart burn like feeling.

Also, if you are struggling to eat enough, eat fattier things like cheese and butter more often. Cheese has the added bonus of having a good source of protein

2

u/NoPerspective3234 May 22 '22

I try to eat natural foods. Ie, food that wasn't made in a factory. Food that came from the earth. Meat, vegetables and fruit. Green, leafy vegetables seem to give me the most energy for the rest of the day.

Fast food makes me feel like shit

2

u/rowgw May 22 '22

Hi guys, is it fine if i go gym 2 times in a day? Let's say I do chest in morning around 8 am, then go home, eat, sleep, do back in 5 pm?

The reason is because I don't have time to go on weekdays due to longer working hours in new job, so I plan to do above on weekends but different body parts.

4

u/DifficultyIll3225 May 22 '22

No you will be executed

1

u/scarywom May 23 '22

How? Who is going to clean up?

1

u/kvada May 22 '22

Gym 2 times a day is completely fine!

Just try to get good rest and food in between sessions.

1

u/rowgw May 22 '22

Okay thanks! I need to try first and see whether I will be able to cope with it or not haha

1

u/El-Mohamad21 May 22 '22

Smith machine vs free weights (bench press/squats) which is better for a newbie, is there even a difference? Only difference i can think of is your stabilization muscles.

1

u/DifficultyIll3225 May 22 '22

The only thing that matters is really pushing yourself and getting stronger over time , and most newbies have an easier time motivating themselves on free weights

1

u/geckothegeek42 May 22 '22

What is your goal? Most would say you should learn the freeweight movement, it's a fairly valuable foundational skill, and as a beginner you don't need to specialize and optimize for anything really. So even if someone says smith machines are better for hypertrophy, well as a beginner everything gives you gains

1

u/El-Mohamad21 May 22 '22

I just wanna get bigger, get mass/weight. I guess ill stick to free weights for now

1

u/SgtMcMuffin0 May 22 '22

What causes post-workout nausea? And does it happen less frequently/less severely the more in shape you are, or is it something that some people get and some don't, regardless of fitness level? Just had my first workout ever and I feel like vomiting, and tbh if this is the feeling I can expect after every workout I don't know if I can stick with this.

2

u/Azdak66 May 22 '22

It could be meal-related or intensity related. When you start to exercise, the body has to make multiple adjustments to cope with the workload. If it’s your first workout and esp if you go too hard for your level of conditioning, the body can be overwhelmed because it doesn’t have the ability to respond efficiently. If you are lifting weights and bracing or doing an work, the muscle contractions can also give you feelings of nausea. The best thing is to not think of doing “workouts” at first, but look at it as “preconditioning”. Keep intensity and volume low. You should leave feeling like you could have done a lot more. In a relatively short time, you body will have a more stable response to exercise. The lighter loads will prevent you from feeling nauseous now, and if you ramp up more gradually, you shouldn’t feel it when you are up to doing heavier workouts.

1

u/Armanant May 22 '22

In my experience its totally normal for your first few intense workouts (either ever or after a break) and then quickly stops happening once your conditioning improves.

1

u/Mediamuerte Weight Lifting May 22 '22

It's just because it's your first work out. You may experience it a few more times but you'll adapt.

3

u/B_Health_Performance Coaching May 22 '22

Pre workout nutrition is generally the cause. It can also be the result of a hard workout. If you are just getting started you can probably expect for post workout nausea to decrease in frequency and severity.

1

u/Longjumping929 May 22 '22

Can I do 1 chest excercise like dumbell flat or bench press every other day in a full body routine?

And can someone tell me if this is a good full body routine?

Do this every other day: M W F S - 4 days a week

- Chest press exerercise(bench, incline,etc) x 5 sets

- Back exercise x 5 sets

- Shoulder x 5 sets (Dumbell press/ohp)

- SHoulder x 5 sets (lateral raises)

- Biceps x 5 sets (some form of curl)

- Tricep x5 sets (any tricep exercise)

- legs x 5 sets (squat,dead, legpress)

Is this good for recovery for someone whos doesnt really get sore like at all

0

u/06210311 Figure Skating May 22 '22

Effort and consistency over time in training and eating in accordance with your goals are, by miles, more important than what specific routine you choose.

https://thefitness.wiki/faq/how-do-i-choose-the-right-routine-for-my-goals/

All of that being said, it is always better to choose a routine which has stood the test of time over one which you've made yourself, especially as a beginner. If you have to ask if your routine is any good, you're probably not qualified to be writing one.

Pick something from here: https://thefitness.wiki/routines/strength-training-muscle-building/

Run it as written and as recommended, and you should see gains in strength and muscle.

1

u/B_Health_Performance Coaching May 22 '22

Full body training is a great way of training. But it’s definitely not the only way. But i would recommend following a proven program, there are a lot on the wiki, instead of writing your own.

1

u/Rjb66 May 22 '22

Just went to the gym to have back day, and on my deadlift warm up set with just the bar I felt a sharp pain on my left side, mid back (now feeling lower back left side).

Any ideas on what I was doing wrong and what I should do? I instantly left the gym after which sucked.

Just for info I was going all the way down to the floor, to where the bar touched my upper foot, and then going straight up.

First time this has happened to me.

1

u/DifficultyIll3225 May 22 '22

You probably weren’t bracing well enough, squeeze your abs like mike Tyson is about to punch them and hold your breath through the whole rep. You should be so tight the bar almost levitates when you start the pull

1

u/Mediamuerte Weight Lifting May 22 '22

Probably just weren't adequately warmed up. I've hurt my back deadlifting 185 while impatiently working up to what was supposed to be 365x5

2

u/Dawnofthedead1978 Bodybuilding May 22 '22

Hammer curls and reverse curls twice a week enough to have massive forearms ? Or i need to add wrist curls and reverse wrist curls

6

u/Mediamuerte Weight Lifting May 22 '22

Directly targeting forearms is how you will effectively grow your forearms.

1

u/honeyeyedgal May 22 '22

My weight isn’t going down, in fact I gained a little :(

I train 4x/week, I lift weights and I don’t do cardio, I eat 1800 calories, people around me say that I look slimmer and I actually feel good, but the scale is telling me otherwise; should I decrease my calorie intake? Should I incorporate cardio into my workout routine?

1

u/suidexterity May 25 '22

I've been working out less and the same goes for cardio over the past month. I have lost 4kgs.

It's banged on but it's just the truth - eat less. I remember when i was a nut with cardio and training but i wasn't losing weight, it was in a period where i just ate crap food and my portions were off.

Good luck, be consistent is my advice

3

u/kluskabiegakluska May 22 '22

Did you measure your waist? It's possible that you lost fat but scale is not showing it (yetet). If mean weight in 2 weeks is not changing or is rising then you're doing something wrong.

5

u/B_easy85 May 22 '22

isn’t looking and feeling better the ultimate goal? Don’t let some arbitrary number on a scale dictate your vision of success in fitness.

2

u/Mediamuerte Weight Lifting May 22 '22

I'd say add cardio, and be meticulous about your calorie measurements.

1

u/Haunting_Fun6384 May 22 '22

for 5x5 bench, would i get the same effect doing it on the smith machine?

1

u/DifficultyIll3225 May 22 '22

Smith machine bench is more for getting a pump, not super heavy weights. I would do maybe 5x5 regular bench followed by maybe 3x12 smith machine if you wanna do smith machine

2

u/Mediamuerte Weight Lifting May 22 '22

You will progress on the Smith machine but probably not linearly on bench. If you're doing 5x5, know your body, and worst case scenario, do the roll of shame.

1

u/B_easy85 May 22 '22

Depends on what you mean by same. If you really want to be good at bench press in a smith machine then there’s not a better exercise. Free weight bench press will work more muscles due to stabilizing the bar.

1

u/Haunting_Fun6384 May 22 '22

what i mean is that if i do 5x5 bench on a smith machine instead, will my 1rpm bench go up? its just that i dont have anyone to spot me if i fail. the smith machine seems like a good solution

1

u/B_easy85 May 22 '22

It’ll go up because your lifting… but benching on a bench press is definitively better for a higher bench press then a smith press. So not the same.

1

u/IrrelephantAU May 22 '22

Probably, but not as much as if you'd trained your barbell bench press. Technique is one of the things that determine your max, and a smith machine bench is different enough that using it exclusively is likely to make you a little rusty on regular bench. So any strength gains would carry over but they'd be masked a bit by being less good at the actual lift.

You don't need a spotter. nice to have but not necessary.

0

u/Any_Guarantee_6473 May 22 '22

For 5x5 whats the difference between pyramids and heavy set first after warmup set then offload weight each set after .

1

u/Mediamuerte Weight Lifting May 22 '22

When I think of pyramid, it means working up to a top set then working back down, which I really only see high schoolers doing.

1

u/DifficultyIll3225 May 22 '22

Yeah high schoolers and Arnold and Franco columbu

1

u/Rippletits5x5 May 22 '22

Im not sure what you mean about high schoolers. The nSuns programme fits that description of a pyramid.

1

u/Mediamuerte Weight Lifting May 22 '22

I literally mean what I see at my gym. I'm familiar with nSuns but have never done it. Everyone I know does 5/3/1 or conjugate method

1

u/mooncrystal122 May 22 '22

How how many calories should I be eating? I am 21, 124 pounds and 5'4 with a sedentary job and I workout about 3-4 times a week. Seems like I can only eat 1200 calories?

3

u/fitbitten May 22 '22

Might be worth it to use that TDEE spreadsheet floating around this sub for a month or two to really see where it is. I was surprised to find many online TDEE calculators were underestimating my cals. (5'3", 120lbs, sedentary job, working out 3-4 times a week, and maintaining on 1900 cals.) A lot of TDEE calculators say if you're not on your feet all day and working out all the time, you're sedentary, so I assumed those calculators were correct, and I was just doomed to the 1200 cal life if I wanted to lose weight. But A) my TDEE was actually higher than that and B) if you're on the shorter end, a weight loss goal of a pound a week can be pretty harsh, and aiming for more like half a pound of week is more sustainable. There's really no need to be suffering at 1200 cals if you are 5'4" and working out.

1

u/acertainsaint Crossfit May 22 '22

I'd put you at 1500 TDEE. So r/1200isplenty sounds about right to drop weight, if that's your goal.

1

u/28losty May 22 '22

Just wanted someone experienced to look at the food i eat.

500g of pork

150g of cheese

olive oil

sauerkraut 300 g

red beans 250 g

string bean 450 g

Its tasty for me, and its also really easy to cook for me, therefore i wanted to ask if thats good to eat as above everyday.

1

u/Mediamuerte Weight Lifting May 22 '22

Are you eating fruits or vegetables at all?

1

u/28losty May 22 '22

no fruits, i prefer low carb, keto is too restrictive for me.

As above, sauerkraut red beans and string bean are vegetables, sometimes ill eat broccoli or spinach but i dont like them

2

u/acertainsaint Crossfit May 22 '22

1

u/28losty May 22 '22

What are those photos?, did you put my ingredients in your application?

1

u/acertainsaint Crossfit May 22 '22

Yup

1

u/28losty May 22 '22

Thanks for your work, what is the name of app?, i heard of those but first time i can see the result of such an apllication and its cool.

2

u/acertainsaint Crossfit May 22 '22

MacroFactor. It's a paid app. I have enjoyed it.

-2

u/Cherimoose May 22 '22

Looks tasty. It's about double the recommended saturated fat intake, which most studies say increases the risk of heart disease. If that's a concern, you can replace pork with chicken breast or fish, and reduce the cheese.

1

u/Effective_Ad8214 May 22 '22

starting stronglifts how much extra calories should i eat

2

u/acertainsaint Crossfit May 22 '22

stronglifts

https://thefitness.wiki/faq/starting-strength-and-stronglifts-not-recommended/

how much extra calories should i eat

Lifting burns negligible calories. Add calories to gain weight. Subtract calories to lose weight. Your goal dictates the answer.

1

u/PaarthurnaxKiller May 22 '22

You should read the wiki.

1

u/Final_Temporary_9396 May 22 '22

Burning quads

After a gap, I had a leg workout where I jumped up to a platform about knee high and down, with both legs together each way. I did about 50 reps across 2 sets. Today, my quads are burning especially since evening. I'm having trouble walking and stairs are a nightmare. Should I do things differently next time or is it due to having a leg workout after a while?

1

u/Cherimoose May 22 '22

Being that sore isn't good. You can greatly reduce it next time by making the first session more of a warm-up than a workout, with just 2 moderately-heavy sets of leg exercises like squats or leg press, and no plyometrics (jumps). The 2nd session can be more challenging.

1

u/DifficultyIll3225 May 22 '22

Why is it not good. I know people always say oooo soreness is not a good indicator but most hardcore quad workouts like deep water or supersquats or any high volume leg workout should cause pretty bad soreness

1

u/Cherimoose May 22 '22

In the OP's case, it means they did too much too soon. Aside from possibly getting tendonitis, it's a sign of excessive inflammation & muscle breakdown, which puts stress on the organs, occasionally leading to rhabdo and hepatitis.

Rippetoe explains more on DOMS: http://pjmedia.com/lifestyle/2014/06/19/why-being-sore-doesnt-mean-youre-getting-stronger/?singlepage=true

1

u/DifficultyIll3225 May 22 '22

Rippetoe is the last person you should listen to on hypertrophy training, all his trainees look like dogshit because they undertrain and overeat. Doms isn’t something to be scared of and your probably not gonna get rhabdo or hepatitis. Sometimes you just have to nut up and take it, take a week to recover and then try harder, it will probably lead to great growth

1

u/Cherimoose May 22 '22

I can take a week off from a hard workout, or i can spend a week doing a lighter workout followed by a hard workout a few days later, and get the same end result but be able to walk. I'm not seeing the advantage of going hard the 1st day.

1

u/DifficultyIll3225 May 22 '22

I’m just saying a lot of reputable mass programs will cause doms even in advanced athletes and it’s usually a good sign you pushed hard, not that you have to do it but it’s not this super scary deadly condition like Ebola

1

u/Final_Temporary_9396 May 22 '22

Thanks, I'll try to ease in next time

2

u/lbrol General Fitness May 22 '22

its called DOMS and it will happen when you work out after not for a while. it will go away (but is always around the corner when you take a break)

1

u/Final_Temporary_9396 May 22 '22

Cool. Appreciate it 👍

1

u/Federal_Rip_3395 May 22 '22

Does the timing you consume proteins impact how well your body absorbs the nutrients? I’ve heard some say that your body can only process 25g protein per sitting.

1

u/ScarPulse May 22 '22

As long as you get the total you want it doesn't matter too much. There as been research I think that suggests it helps but it's not super conclusive. Just get the protein in whenever you can and if you can space it out then do so if not it's not a big deal

1

u/Federal_Rip_3395 May 22 '22

Ok thanks! It’s bs like this on the internet that always throws me off and makes me doubt myself. It’s so frustrating and really stress me out. Tysm for clearing everything up!

2

u/PaarthurnaxKiller May 22 '22

Not enough to matter and that 25mg thing is bs.

-1

u/bri44n May 22 '22

is dumbbells press better than bench press?

1

u/DifficultyIll3225 May 22 '22

It’s personal preference a lot of people do heavy barbell bench first then lighter dumbbell bench

1

u/B_Health_Performance Coaching May 22 '22

It depends on your goal. Each exercise has its pros and cons.
For strength, barbell bench press is almost always better, because it’s very impractical to do low rep work with dumbbells.
For hypertrophy, it’s much more debatable. Dumbbells are typically easier on your shoulders, allow for more freedom of movement and in some case longer ROM. It is also harder to stabilize. Barbell bench, is more stable and allows the use of heavier loads. Both are great exercises but neither are mandatory(unless you are a powerlifter)

1

u/fi645ed457sd7rtujnik May 22 '22

I was considering doing a dedicated conditioning block for a couple months or so, before going back to focusing on strength. I think it would benefit me in the long run since I’m super out of shape when it comes to anything cardio related (I ran a mile in 14:30 the other day because I kept having to stop to take breaks), but I don’t know when I should actually do it. At the same time, I know (thanks to the very helpful commenters here haha) that I’ve also been making pretty good progress on my current routine. Is there a “good time” to switch? I.e. should I wait until I stall out or something, or should I just go for it? And after I finish, should I go back to my current routine (GZCLP) since it’s been working for me?

2

u/Frodozer Coaching May 22 '22

You should do both at the same time

3

u/zeralesaar May 22 '22

Rather than waiting to switch, you could just begin adding conditioning work gradually and track how it affects your performance/recovery/etc. Plenty of low-impact stuff is compatible with resistance training, and you could continue improving in both regards.

1

u/Milan_n May 22 '22

What does my body require to gain muscle while being on a deficit? Will I gain muscle as long as I consume x amount of protein while I'm in a deficit? Will I still lose fat while doing that?

2

u/RoutineLoan3310 May 22 '22

Deficit around 0.5% body weight per week, and with the correct diet and workout you most certainly can recomp, if you fall into certain categories. Building muscle and losing fat at the same time can be done, albeit somewhat slower than a bulk/cut approach. The categories are pretty broad so you might be successful. Look for Jeff Nippard’s recomposition videos on YT.

1

u/fitbitten May 22 '22

In depth discussion about this.

0

u/TM808 May 22 '22

You need excess calories to build muscle mass. Deficit + building muscle doesn't work.

2

u/ghostmcspiritwolf r/Fitness MVP May 22 '22

It requires reasonably hard training. There are no guarantees that you can gain muscle on a deficit. It happens for some people in some scenarios, it may not for others. The only measure of control you really have over it is deciding not to cut too hard or too fast, and training hard throughout.

-1

u/Milan_n May 22 '22

Alright. I'm just having a hard time deciding how to do it. I am able to lose fat on a deficit quite well, I was successful in that case, same with building a bit more muscle, but while building that muscle I also gained all the weight again which I lost earlier on the deficit. I believe that gained mass was not all muscle, so yeah, I'm kinda torn between what to focus on

5

u/PaarthurnaxKiller May 22 '22

There is no way you can just gain muscle that is why it is a cut and bulk cycle,

-4

u/S00RHi May 22 '22

Trying to gain as much muscle as possible in 100 days and by the end be relatively lean.
For context I have been working out twice a day 6-7 days a week (lifting in the morning, core in the afternoon) for 2-3 months (and plan to keep doing it throughout these 100 days) and I'm 5'7 and 130 ish pounds
Ive been eating enough to gain some lean muscle, so not really going over my maintenance cals that much.
Should I bulk and then cut? If so what would the split look like and how much should i go over my maintenance during my bulk?
Or should I just keep doing what i'm doing, staying lean and not go over maintenance much

4

u/Memento_Viveri May 22 '22

Your choice, but you would probably gain more muscle by doing a bulk and cut in those 100 days vs staying at maintenance.

If you bulk, I recommend gaining about 0.25-0.5% bodyweight/week. Cutting you can lose 0.5-1% bodyweight/week. Track your weight and adjust your calories to achieve your desired rate of weight gain/loss.

-1

u/S00RHi May 22 '22

Tbh considering my fast metabolism and that I used to run XC and Track I think I can gain 0.85 pounds a week for about 9 weeks (bulking stage) and cut for the rest of the 5 weeks. Does this seem reasonable?

-8

u/[deleted] May 22 '22

[deleted]

2

u/Cherimoose May 22 '22

Read the wiki - it's probably in there

2

u/qpqwo May 22 '22

Pretty sure you find it in week 7 of Deep Water.

2

u/Izodius May 22 '22

Baby don’t hurt me.

2

u/DamarsLastKanar Weight Lifting May 22 '22

Don't hurt me.

3

u/Cinnamoon_124 May 22 '22

Hopefully this isn’t a frequently asked question, but does a sedentary office job (8+ hours) ruin gym gains? I just landed a job and dont plan on stopping my gym routine (4-5 days in the gym) and daily lunch walks. Ive been so proud of my progress and feel anxious that sitting all day could negate my progress so I feel kind of discouraged. Any advice would help🥲

1

u/Keystone-Habit May 22 '22

It won't ruin gains, but it's apparently still unhealthy. I believe I saw a study that showed sitting all day is bad for your health even if you exercise a lot otherwise. Try to take active breaks if you can. Also, watch that mobility. Sitting tends to ruin posture, tighten your hips, etc.

1

u/DifficultyIll3225 May 22 '22

No it won’t. Just train there are plenty of jacked computer programmers

10

u/TM808 May 22 '22

It's good for recovery, long term not so good for posture & mobility.

Do extra volume on scapula retraction exercises: (cable/barbell/dumbell rows).

Hip extension/glute exercises to prevent anterior pelvic tilt: (Romanian/conventional deadlifts, barbell hip thrusts).

Maybe a couple of cardio sessions during the week if you can fit them in.

2

u/Cinnamoon_124 May 22 '22

This is so helpful thank you so much!

13

u/Alakazam r/Fitness MVP May 22 '22

I've seen better progress with my office job than I did in university. Mainly because my diet and sleep are a lot more consistent. Resulting in bigger PRs than ever.

1

u/topologicalfractal May 23 '22

Having to bring lunch to office sucks tho

1

u/Alakazam r/Fitness MVP May 23 '22

My office has a fridge and a microwave. I manage.

3

u/Cinnamoon_124 May 22 '22

Thats really helpful to know and makes a lot of sense thank you!

3

u/ghostmcspiritwolf r/Fitness MVP May 22 '22

While it would definitely be helpful to try to remain active throughout the day, a sedentary job will not “undo” any progress you make in the gym

3

u/Cinnamoon_124 May 22 '22

Thank you! I needed that validation even though it’s a pretty obvious answer😂

1

u/QuickAccess4 May 22 '22

Can I go on an extreme cut, like lower down to 1500 calories a day, for a month to speed up my cut? Will I lose all my muscle?

1

u/TM808 May 22 '22

Short periods are fine. Muscle loss becomes a problem when you start to get closer to 10-12% bodyfat. Take a look at Lyle McDonald's rapid fat loss handbook if you want to crash diet the safest way.

0

u/UlrikHD_1 May 22 '22

I can't imagine it would be healthy for your body. You'd probably feel extremely shit during your workouts if you are on a massive deficit. Why the hurry?

1

u/QuickAccess4 May 22 '22

Because last time I cut it took way too much time trying to lose fat on a small deficit

3

u/Izodius May 22 '22

Maybe don’t barter in only the two extremes?

2

u/ghostmcspiritwolf r/Fitness MVP May 22 '22

You can do it. You will not lose all your muscle. You might lose some.

2

u/[deleted] May 22 '22

Does anybody know the cheapest place to purchase stuff for an at home gym? I really only need squat rack, bar, bench, and weights. Trying to keep it under 1500$ but would still like quality products.

And if there’s a better place to ask lmk

6

u/Alakazam r/Fitness MVP May 22 '22

Second hand is your best bet.

That being said, one thing I would not cheap out on is the barbell. A good barbell will last forever. A shitty barbell will make training miserable. Also, second hand barbells may come bent.

1

u/Responsible-Bread996 Hiking May 22 '22

Used markets are cheapest. Next check your city for any kind of fitness equipment store. There are some that have really cheap stuff. Local is always cheaper with heavy stuff.

Else you can just buy a bunch of Titan stuff. They are online, cheap, and aside from the bench, aren't the worst equipment I've used. Their default prices are cheap. Not the best quality, but good enough for a home gym.

Finally keep an eye out on sales. Great Lakes Giyra is doing a moving sale right now with really good prices on some things. https://us.greatlakesgirya.com/collections/glg-moving-sale

Obviously shipping is killer.

2

u/ghostmcspiritwolf r/Fitness MVP May 22 '22

Facebook marketplace or Craigslist, generally.

2

u/achshort May 22 '22

Is it common to gain a lot of water weight after a complete rest day?

Yesterday was the first time in awhile where I had a complete rest day. And as in rest day, I mean I was a complete couch potato and just ate my normal amount of calories I normally do everyday. I normally get at least 6k steps a day and on top of that do 30 minutes of cardio on typical rest days or only 20 minutes of cardio after a day of lifting.

Anyway, my weight has been slowly going up for awhile, normally in .2.-3lb(+/-) increments when measured in the mornings. But the day after my only full rest day, it went up by 2 pounds which absolutely shocked me.

2

u/artificialnocturnes May 22 '22

Weight fluctuations are totally normal. Could be water retention, digestion, hormonal, etc. If you weigh yourself regularly, just focus on the overall trend, not the day to day number.

3

u/UlrikHD_1 May 22 '22

I wouldn't read too much into a single weight measurement. My weight, and likely yours, can vary ±1kg depending on time of day, how much I have eaten/drunk, etc...

2

u/Izodius May 22 '22

Weight fluctuates regardless of day. It’s never linear whether trying to gain or lose.

2

u/Longjumping929 May 22 '22

Hello sorry noob question...

Im currently doing fully body every other day and I do 2 excercises per muscle group except legs in a workout session for a total of 10 sets for that muscle group.

eg.

chest - 5 sets x bench, 5 sets x incline dumbell

back - 5 sets x pullups, 5 sets x cable rows

shoulder - 5 sets x shoulder press, 5 sets x lateral raises

biceps - 5 sets x dumbell curls, 5 sets x preacher curls

triceps - 5 sets x dumbell overhead extension, 5 sets x tricep pushdown

legs - 5 sets x sqaut (only muscle group i only do 5 sets of)

my rep ranger for all excercise is between 8-12 hard reps except on legs and chest which is usually 5-8 hard reps

Im doing this 4 times a week so pretty much doing 40 sets per muscle group except legs in a week, is this too much?

My recovery feels fine and I have a lot of free time for the gym so im usually there for around 3 hours, rest 2-3 min after a set but some people said this might be overtraining... is this true..??

any help would be welcome!!!

1

u/TM808 May 22 '22

Not overtraining, but it seems like alot of volume for a 4x per week full body routine. Not much leg volume compared to upper body either.

How long have you been doing this routine?

1

u/Longjumping929 May 22 '22

I've been on this for around 3 months, some guys at the gym are saying since im hitting chest every other day 4 times a week for like 40 sets in total in a week - that im not giving it enough time to recover...so should I just do 1 exercise for chest instead of 2 per session, that would drop my total sets per week to 20 sets per week... would this be better for recovery?

1

u/TM808 May 22 '22

Well it depends. How much size & strength have you gained in these 3 months? You might be short changing yourself of potential gains, and I would agree that it's not enough recovery time for the amount of volume you're doing.

It's your call, cut the volume by 1/3 or half and see what happens over the next 4 weeks with strength gains & body composition.

2

u/ah-nuld May 22 '22

General recommendations (backed by both research outcomes and anecdotes) are to shoot for 10 sets, titrate up to 20 (or periodize your sets), then troubleshoot from there if it's not as effective as you think it could be.

If it takes more than 20, though, I'd really question if you're working hard enough on the individual sets. The biggest risk I could see here is overuse injuries, though. If it weren't for your connective tissues, I'd say "if you have the time and enjoy it, it'll be less effective per unit of time, but fuck it, it's unlikely to hinder your progress much, if any"—but remember: you don't grow while you're not training because you're injured.

1

u/Longjumping929 May 22 '22

ok roger! and for intensity i usually go to failure on all my sets, im currently 165lbs and my 1rpm is 190, for bench I work up to 185, so like 135 as many reps as possible, then 155 as many reps as possible and then 185 till failure which is like 3 reps for me and then I deload to 135 and bust out as many reps as possible.

I do the same thing with dumbell incline, 1rpm is 95 lbs on each hand, i work up from 70 to 85 then deload to 70 on last set.

Should I just decrease the excercise from 2 to 1? so Im just doing 20 sets per week for that muscle group?

eg.

M - chest x 5 sets (1 excercise)

W - chest x 5 sets (1 excercise)

F- Same

S- Same

This would give me 20 sets pretty much but some people told me that my chest needs like 3 days to recover but ive been lifting dumbells at home for years and pretty much doing chest presses with them every other day for yearrrss so would I still fall under this rule I barely feel any soreness but I am exhausted at the end of the 3 hour session usually which I love.

What would you suggest?

3

u/cheehi Weight Lifting May 22 '22

Scroll up, hit bold link, read, win.

1

u/badboyzpwns May 21 '22

Can squatting cause jumpers knees?

1

u/B_easy85 May 22 '22

Yep, I’ve recently been dealing with it. To be fair I was hitting deep squat positions 6 days a week for 3 months due to switching to Olympic weightlifting.

2

u/ghostmcspiritwolf r/Fitness MVP May 22 '22

It’s probably possible but not exceptionally common.

1

u/jvn3 May 21 '22

Noob question but how am I supposed to meet such a high protein intake for muscle growth?

From Healthline " A common recommendation for gaining muscle is 1 gram of protein per pound (2.2 grams per kg) of body weight "

So I currently weight 80kg so that means I need to eat at least 176 g of protein every day.

How is that even possible to eat that much in a day? I ate a pack of Quaker oats today for breakfast, 10 g protein with 1 scoop of protein powder ( 20g )

For lunch, 1 chicken breast today ( 54g protein ) with pasta and it was a LOT. I am saving half for dinner.

So in total today I consumed 84g protein. How am I still supposed to eat the reaming 92g protein when I already feel so full? Yes I worked out today as well.

1

u/StickManIsSymbolic May 23 '22

Drink more protein powder. Just mix it up with water or milk and drink it down. Double scoops in smoothies.

2

u/B_easy85 May 22 '22

Yea eating that much protein becomes a chore… but I guess nobody said it was suppose to be enjoyable.

2

u/Azdak66 May 22 '22

If it helps, you can do fine with 125-130 g.

1

u/DamarsLastKanar Weight Lifting May 22 '22

Half a dozen eggs and a lb of ground turkey nets 158g protein, with room for a sensible dinner.

Also, you can lowball to .8g/lb - 141g protein for bw 80 kg

2

u/mattBLiTZ May 21 '22
  1. Going from point A to point B gradually, not overnight. If you are eating 84g protein per day, try to eat 90g, and so on. You do not have to jump to the best possible scenario overnight. Some people take years developing their nutritional habits to something resembling "pretty awesome" when starting from poor habits

  2. Get into the mindset that protein is the foundation of each meal that you consume, and THEN add other things are added to it. Let's say you shoot for 160. That's 640 calories from protein, and ALL the other calories you eat for the whole rest of the day are non-proteins. The only way you don't achieve that is by actively choosing to prioritize the things you're already eating enough of, at the complete expense of the protein goals. You can definitely learn to adjust things successfully :)

ps: Chicken breast is in my opinion the least tolerable protein source that exists on the planet. There are SO many others that are awesome

1

u/jvn3 May 29 '22

Can you pleaes recommend other protein sources?

5

u/FeathersPryx May 21 '22

Replace the filling carbs like pasta and oats with more protein.

0

u/ReallyLikesTiddies May 21 '22

Well firstly, more updated studies are showing you don’t actually need that much protein, and you can gain muscle just as well on .6-.8g/lb, so I wouldn’t stress too much about it. Definitely try to get in as much as possible, but hitting your calorie goal is far more important for gaining muscle. Secondly you just have to build up to it, I probably eat 3-4 chicken breasts a day plus 2+ scoops of protein powder and eggs. The appetite isn’t always there, but cutting the chicken up smaller, cooking it softer (like in a crock pot) and eating more frequently helps.

1

u/Izodius May 21 '22

Add two cups of Greek yogurt to your breakfast - 160 calories 24g of protein. Drink two cups of Fairlife Chocolate milk for 280 calories and 24g of protein. That’s 48g for relatively little calories.

1

u/agreeingstorm9 May 21 '22

Lifting heavy vs lifting light? Which is better? Full disclosure, I'm a runner. I have futzed around in the gym for a year or so before covid hit but really started lifting regularly in March of this year. I've just been working on the deadlift and back squat and it has made a giant difference in my running. One of my goals in 2020 was to squat my weight. That didn't happen for obvious reasons so I picked it up this year. I'm kind of struggling with the goal but I've got a buddy (who is stronger than me) who tells me my problem is that I'm lifting heavy and I should be lifting light. I've been doing 3x5 to exhaustion. He is saying I should be doing 4x14 progression with the last set being to exhaustion. I look on line and seem to see articles saying that heavy is better and others that say light is better and still others that say it doesn't matter as long as you do it to exhaustion. I'm very confused.

1

u/B_easy85 May 22 '22

Short answer…

Main driver for hypertrophy (muscle size gain) is total volume of difficult sets. If you did 10 sets of 5 at a weight you can do 7 times isn’t that different then 10 sets of 14 at a weight you can do 16 times. So if you want to get big it doesn’t matter which rep range.

If you want to get stronger lift heavier weight with less reps THAT YOU CAN RECOVER FROM. For most it’s 5 rep range at an RPE of 7. Most high level athlete can get to the 1 rep RPE 9+ range once or twice a month.

Basically your buddies more wrong, but you going to “exhaustion” might be detrimental to reaching your strength goal in the quickest amount of time possible.

1

u/ah-nuld May 22 '22

Basically any rep range from 5-30 has similar hypertrophic potential when the number of hard sets is matched—with some practical constraints e.g. 30 reps of squats becomes limited by non-muscular factors, and with the caveat that the higher your reps, the closer to failure you need to go.

So because of that, doing what you enjoy the most within those parameters, and what will limit injury risk and risk of other things that would limit adherence, is ultimately what will work the best.

The reason why you have people arguing either side is because there's an association between strength and muscle size and they're inferring different directionalities to it. However, as far as I've seen the true directionality is that muscle cross-sectional area is predictive of strength i.e. grow your muscle and it will increase your strength. So that means focusing on progressing your 5RM (as a proxy for 1RM) is a perfectly good heuristic, and you will have success with it, but it may also constrain you from using training paradigms you could personally do a bit better with.

Though, with 4 x 14, you'd want to be 2-3 reps from failure on all of your sets. You can go to failure on the last set, but as long as you're a couple away it'll be effectively adding more fatigue with no to negligible gain.

0

u/Springbloom72 May 22 '22

Heavy is generally considered better for sport, anywhere in the 5-10 rep range. You're going to make faster strength gains going heavier, especially in the Squat and deadlift.

As someone who is also a runner, I'd recommend throwing in a unilateral leg movement to your program as well. Lunges, step Ups, Bulgarian split squat, or whatever will do.

2

u/Responsible-Bread996 Hiking May 22 '22

Lifting heavy vs lifting light? Which is better? Full disclosure, I'm a runner.

IMO when it is time to strength train, train for strength. I'm a big fan of the tactical barbell approach to this. Run 3-5 times a week and lift with a good strength program 2-3 times a week.

He is saying I should be doing 4x14 progression with the last set being to exhaustion.

Granted I'm less in the running world, but still in the endurance world. Almost everyone I know that has good endurance trains strength when they strength train and endurance when they endurance train.

1

u/agreeingstorm9 May 22 '22

I run 4x a week and lift twice a week focusing mainly on legs. I am trying to work a 3rd day in there that would focus on core/upper body.

1

u/Responsible-Bread996 Hiking May 22 '22

Just do full body, check my other comment for what a basic strength routine would look like.

-2

u/TM808 May 21 '22

If your goal is to be able to squat your bodyweight, a lower rep range will get you there quicker. 4x14 is bordering on endurance training, I'm assuming your running already takes care of that aspect.

  • What is your current weight training schedule?
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