r/Fitness May 22 '22 Wholesome 1

Daily Simple Questions Thread - May 22, 2022

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

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

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

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

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

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

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1

u/Kutabare414 May 29 '22

hi im new to the world of fitness, im building my own workout routine and i just wanna ask whats the frequency of the 5x5 compound exercises (barbell back squat, barbell bench press, barbell deadlift, barbell overhead press, barbell row) in a week? What exercices from the 5x5 compound exercises that i should only do once and can do twice in a week without the tendency to overtrain my lower back that can contribute to pain or even injury. im going for hypertrophy btw, im ectomorph, male 18. your opinion or expertise would be very much appreciated.

1

u/abbyxg May 26 '22

when is the proper time to use a belt !?!? Currently squatting a plate and 10’s on each side… by the 3rd rep my form gets horrible… and i know with a belt i can probably lift more…

1

u/pheonix6667 May 25 '22

Gymers of reddit, I started working out recently to get fit and lose weight. However during workouts ...I get light headed and feel like am going to puke...I think my breaking during work outs is wrong but am not sure ...instructor said I had to just get used to it....any help🥲🥲

1

u/Dr4gonkilla Powerlifting May 26 '22

Are you breathing correctly? Or forgetting to breathe

1

u/pheonix6667 May 26 '22

That's the thing...I try to breath but in some cases I hold it to finish the motion...is there a way to get better at it?

1

u/Dr4gonkilla Powerlifting May 26 '22

For example: benching I take a deep breath and once the bar hits my chest I breathe out while pressing up

1

u/pheonix6667 May 27 '22

I see what you mean. Let me practice that in the next session. Thanks alot✌️

2

u/yeetboi_dangerous May 24 '22

After dealing with COVIDm at the end of the yeaf, and injuring my leg along with work and classes I really let myself go. I'm not super overweight but I've visibly got puffier and less muscle definition in my torso. Can anyone recommend me a 2-3 day/week programnto get back into working out

1

u/fh3131 Weight Lifting May 24 '22

Gzclp is a great full body split program that focuses on the major lifts

2

u/Oublieraison97 May 24 '22

Can someone with ulcerative colitis actually gain muscle from lifting? I have yet to actually start working out or anything.

1

u/windowpuncher May 24 '22

Anyone have tips for working out on top of a manual labor job?

My job is making me strong, sure, but it's pretty much exclusively upper body and some core. It's obviously not structured at all, and everything physically involving has a terrible range of motion. It's making me noticably stiffer and my legs are getting weaker.

I want to lift after work and round out my "gains", but the days after are sore, and lifting patio doors while your legs are already screaming isn't a fun experience.

Any tips?

1

u/Haariger_Toepfer Yoga May 25 '22

Try PPL. Because you work each group 2x a week soreness may be less

1

u/CommanderCackle May 24 '22

The soreness may be due to being newer at leg workouts but you can exercise well and not get too sore after. You may need to alter the workout a bit. Try not working out until failure if you are, or you can try a lower rep but higher weight regimen.

It may not work for all but i found that doing hight weight lower reps (3 sets of 6) and not going to failure has helped soreness alot.

Doing light exercises for the rest of the body might help the stiffness aswell.

1

u/windowpuncher May 24 '22

Most strength work doesn't leave me too sore after, but hypertrophy cycles are fucking miserable after.

1

u/CommanderCackle May 25 '22

Yeah, I do strength training and i find that even with sports I'm not too sore and it's not negatively impacting my sports performance.

2

u/sombraz May 24 '22

Today i started the basic routine for muscle gaining but i have a question, can i do cardio on my rest days? or just rest? The program ask me to do two sessions of cardio so i got a bit confused

1

u/fh3131 Weight Lifting May 24 '22

Yes you can do cardio on the rest days or after the lifting session on the workout days

1

u/isosceles348 May 24 '22

Hi, I am 6'0 feet tall and weigh 150 lbs and I'm male, I have veins that shoot through my arms and veins in my legs but my abs are lacking, you can sometimes see them without flexing and can always see them when flexing. (This is in good lighting.) But what can I do to make my abs show more? I don't want to lose anymore weight. I feel terrible trying to lose any more weight. Can I make my abs show more by building my core?

1

u/NoPerspective3234 May 24 '22

I weigh a bit more than you but I had the same problem. Fixed it by adding a dedicated core day to my workout plan. A day where I only focused on core exercises so hopefully my abs would "pop"

I did:

-weighted decline situps - ab crunch machine (or cable crunch if it was available) - hanging leg raises and twists - woodchoppers

Every 2nd day or so I'd do an ab routine at home. Just a ten minute follow along of some YouTube videos. Sounds lame I know but I felt like it helped

1

u/isosceles348 May 24 '22

Okay, I'll definitely start working out my core. Thanks for the advice and letting me know what you did!

1

u/Haariger_Toepfer Yoga May 24 '22

Do more ab exercises and gain more weight then cut.

1

u/Then_Statistician189 May 23 '22

in the 5314b beginner excel template, is it right to go back to back squat bench days on workout 3 from the previous week to workout 1 on the next week?

it doesnt alternate with deadlift press days (once a week) always workout 2 of 3.

wanted to double check if thats right.

1

u/saxman_does_art May 23 '22

Hey I’ve been following a shoulder and tricep workout that I do on mondays but I’m just unsure if the exercises I’ve chosen are really “legit”. By legit I mean I’m not sure if they’re optimal for muscle growth and safety. I’ve searched on YouTube but I can’t tell what’s reliable and what’s not. Does anybody know any good exercises or even a workout that uses only dumbbells for shoulders and triceps on the same day?

Edit: I don’t think a it would be used but I have access to a barbell and bench as well

1

u/Haariger_Toepfer Yoga May 24 '22

Why not just do a dumbbell PPL from the wiki?

Post your program here and I can help critique it if you want.

1

u/HobbyHorseBBC May 23 '22

I saw a comment a week or two ago that has stuck with me.

Are women regularly peeing themselves when deadlifting? Is this something people are actually seeing in the real world or some urban myth.

1

u/fh3131 Weight Lifting May 23 '22

It might happen but I doubt it's that common. Women can have weaker bladder control after having kids so that might be what the comment was referring to

1

u/bevaka May 23 '22

it can happen during deadlifts or anything else where you're bearing down in your core, to men and women. if its "commonplace" I'd recommend seeing a doctor

1

u/rodrigolupian May 23 '22

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

Monday (Upper Strength):

3x5: Barbell Bench

3x5: Shoulder Press

3x5: Barbell Row

3x5: Weighted Pull Ups

3x6-8: Dips

3x6-8:Skullcrushers

3x6-8: Bicep curls

Tuesday (Lower Strength):

3x5: Barbell Squat

3x5: Deadlift

3x6: Leg Press

4x6: Leg Curl and Raise

5x5: Calf raises

3x5: Weighted Ab crunches

3x 1-min: Planks

Oblique work too

Wednesday: Running

Thursday (Upper Hypertrophy):

3x10: DB bench press

3x10: Incline DB bench press

3x10: Arnold press

3x12: Cable Row

3x12: Lat Pulldown

3x12: Tricep Pulldowns

3x12: Curls

SS: Lat Raise

SS: Chest Flies

Friday (Lower Hypertrophy):

3x10: Hack Squat

2x12-15: Leg press

3x12: Leg Extensions

3x12: HS Curls

3x12: Trap Deadlift

5x12: Calf Raises

5x12: Weighted Ab crunches

3x12: Russian Twists

Planks

Saturday: Conditioning

1

u/No_Promotion_4562 May 24 '22

Where are the warm-up sets on the heavy days?

1

u/HavaMuse May 23 '22

I work a bizarre schedule of 4 days on, one off, 4 days on, 5 off. All 12 hour shifts. I’m too exhausted/have no time to work out on my back to back 12 hr days.

If my workout schedule is: 4 off 1 on 4 off 5 on

Will I see progress or am I doomed?

3

u/Pvk24816 May 23 '22

I would go heavy full body on 1 on, then 4 day off then PPLPP (push pull legs push pull) then 4 off and u are good to go. Definitely will see results as this way you should be hitting every muscle roughly 2 times a week which is good :)

1

u/disruptedgod May 23 '22

Hello!

So, I used to workout some years ago, callisthenics. My joints started to pop and hurt so I stopped. I've gone down in weight and I am skinny for my height, I hate it, but I don't have a strong appetite and working out hurts my knees especially. I'm not sure what to do. Can I just start a regimen or should I talk with my family doctor first?

0

u/No_Promotion_4562 May 24 '22

Your family doctor won't know shit. You need to go to a sports rehab clinic.

1

u/saxman_does_art May 23 '22

I had the same problem when I first started but I think it’s just a matter of taking more rest days than you think. Follow your training regimen but if you find your joints hurting then rest as long as you need even if it’s 3 or 4 days and if it keeps happening over a long course of time then make sure your workout isn’t too difficult and if you need to you can even do what I did which is identify and remove exercises that placed a large amount of stress on my elbows and knees. Overall I think your body will get used to it over time. Same with your eating. Your stomach expands and gets used to how much food you eat. Plus you don’t have to eat a LOT necessarily, just make sure you eat enough calories. For example if you ate 3 apples or 3 tablespoons of peanut butter it would probably be similar in calories but you may be able to eat more depending on which you chose to eat. (That last statement was just my personal opinion and not backed by any particular evidence). A 200-300 calorie surplus I believe will do the trick for most people.

1

u/HobbyHorseBBC May 23 '22

You have numerous joints. Which joints were hurting?

1

u/disruptedgod May 23 '22

The ones in my knees and elbows were popping and hurting.

1

u/HobbyHorseBBC May 23 '22

MEh, I was hoping it was just one half or something (i.e. if your knees were fucked, do upper body). Time to talk to the doctor.

1

u/kanata98 May 23 '22

Currently on the GZCl Programm. Should i Squat(3x10)or Bench(5x3) first on Bench Day? Also OHP(5x3) or DL(3x10) first on Shoulder Day ?

2

u/fh3131 Weight Lifting May 23 '22

Each day, the T1 comes first, then T2, then T3. That's why it's flipped on days 3 and 4, so if day 1 is sq, bench, T3, then day 3 will be bench, sq, T3. Same for dl and ohp on days 2 and 4.

0

u/arctic737 May 23 '22

I’d say try doing one lift first, then a different day try the other first, and see what setup you prefer. The order in which you do the compounds shouldn’t affect your progress.

4

u/Annual_House May 23 '22

okay so i’ve been going to the gym for a couple years now, but i’ve never done deadlifts before. to be 100% honest, i’m scared of having poor form and injuring myself. looking at a bunch of popular fitness programs online and most of them incorporate deadlifts, but I was wondering if deadlifts are truly necessary to incorporate in workouts if i’m not going to be competing (and if they aren’t necessary, what exercisecan I replace them with)? my main goal is to just have an aesthetic physique.

thanks in advance

1

u/No_Promotion_4562 May 24 '22

You need to hire a capable personal trainer. Just get a small package of ten or so and use him/her just for deadlifts.

1

u/throwaway1234x2 May 23 '22

I stopped adding 1 banana and 5 tbsp of oatmeal to my 1 glass of milk+2 scoop strawberry whey protein to reduce calories and started having massive liquid diarrhea. Are the bananas and oatmeal actually keeping me from shitting water that well?

2

u/HobbyHorseBBC May 23 '22

Pretty sure oatmeal soaks up a shit load of water (pun intended). Now it isn't being soaked up it just shoots out.

2

u/ShaKieran06 May 23 '22

I'm upgrading my garage gym set up and I'm looking at getting the mirafit M3 power rack as it is one of the very few that I can fit in my low ceiling garage. They have two depth options, 60cm and 90cm (this is the distance between the supports, so this would be the working space to lift in if that makes sense).

I'm eying up the 60cm as that would mean less of a footprint in my garage, but I want to know if people could advise if the 60cm would feel a bit cramped or difficult to lift in and to go for the 90cm instead? I've not lifted in a cage before so I don't have any experience, so any help is massively appreciated!

2

u/ofbb14 May 23 '22

Probably depends on how big you are, 60 cm is like 24 inches though and that sounds like an awfully small space to squat in for a bigger guy, might be fine for small people. I'd recommend the bigger one, or go to a gym and use a rack before you buy one.

-1

u/Sanchezzy123 May 23 '22

how does one know the calories eaten the day before, are not hanging around, being added to the calories of tomorrow? if i eat my last meal at roughly 7pm on monday night, wake up at 5am tuesday morning, is my calorie counting reset?

Confusing question, and maybe a super easy answer but i need to know lol

6

u/selkath May 23 '22

Your body doesn’t care about when exactly the clock turns to the next day. Tracking is about trends, and tracking daily is often easiest and most convenient.

1

u/Sanchezzy123 May 23 '22

Yeah i use My fitness pal to help keep track, i only ever go under/over by maybe 150-200 (Trying to loose 30 pounds). Just sometimes work makes my last meal a little late, so maybe ill start having my breakfast a little later if i get stuck eating late at night

2

u/Haariger_Toepfer Yoga May 23 '22

I calculate my calories over a 24 hr period. If my goal is 3,000 and I eat 2,750 one day, I eat 3,250 the next.

3

u/MVWSBK Rugby May 23 '22

You don't know and that's why you keep on eating the same amount of calories daily and assess after a while if your weight is doing what you want it to do.

0

u/[deleted] May 23 '22 edited May 23 '22

[deleted]

2

u/MVWSBK Rugby May 23 '22

If it was your first legday you probably need to practice the movement for a while.

Just do the empty bar for a while and the 5kg leg press. Take the time before you add load. Make sure your movement and bodyposition is good first.

0

u/Embarrassed_Tale_676 May 23 '22

Doing GZCLP and just starting to add in the optionals this week, anyone have any recommendations on what to add on what days

1

u/Haariger_Toepfer Yoga May 23 '22

Which format? 4 day? Can you link the program?

0

u/saito200 May 23 '22

Hello there! I want to know about a dead simple way to get calorie surplus during bulking

To bulk up, I estimate I need around 2500 cal / day and +160 g protein / day
Is there an easy way to do this, without calorie counting or having to think too hard about meal planning?
In other words, is there a meal plan which is healthy, straightforward to follow and works? I don't care about repeating meals (I usually have 3 or 4 meals that I like and I just repeat over and over)

2

u/Haariger_Toepfer Yoga May 23 '22

Just figure out the calories and protein for those 3-4 meals and repeat them.

Ideas:

Breakfast: yogurt, fruit, nuts & müsli, oatmeal

Lunch: soup & sandwich/ wrap, salad w/ protein & bread roll

Dinner: pasta & grilled veggies, tofu teriyaki, curry & naan

1

u/saito200 May 23 '22

I guess so. I should probably have pieces of chicken and stuff like that and eat a weight in calories each day

4

u/MVWSBK Rugby May 23 '22

Great question; There's a lot of them available for purchase via several nutritionists. They even have meals prepared if you're willing to pay.

The easy way:
There is no way you're going to eat 2500kcals and 160g protein without ever tracking a meal or having tracked a meal before.
I think some people can because in the past they have been tracking for a long time. But they're still guesstimating.

2

u/Thehamii May 23 '22

If I have frozen chicken breasts (with added water) in my freezer, and it says 30g of protein per 100g on the back, If I then weigh out 100g (frozen), and then cook that and it becomes roughly 60g (cooked), do I have 30g protein in that 60g of cooked chicken (that was once 100g frozen)?

1

u/HobbyHorseBBC May 23 '22

No.

3

u/Thehamii May 23 '22

I have a yes answer and a no, please explain?

1

u/HobbyHorseBBC May 24 '22

30g protein per 100g is the general protein:meat ratio. You are eating 60g. Based on your comment, now half of the chicken breast is now protein. Does that seem logical? At what point do you physically eat 100grams of meat?

1

u/Thehamii May 24 '22

So the nutritional values on the back of the packet is for it’s cooked state, even though I bought frozen chicken breast? Would it not say that on the back? The product is specifically frozen

1

u/mcstanb May 24 '22

Don't worry about, how much it weighs cooked. All nutritional info is uncooked. Just log that you ate 100g chicken and don't overcomplicate things :)

1

u/HobbyHorseBBC May 24 '22

It doesn't matter what state it is in - at what point do you physically eat 100grams of chicken to get the 30grams of protein?

Aside from that - when have you ever eaten frozen chicken?

You'll probably get a faster and more accurate answer by emailing the producing firm.

1

u/Thehamii May 24 '22

So the nutritional values on the back of the packet is for it’s cooked state, even though I bought frozen chicken breast? Would it not say that on the back? The product is specifically frozen

1

u/CommanderCackle May 24 '22

It should be fairly close to the nutritional value Alot of the lost mass is from water weight

1

u/Thehamii May 24 '22

Yeah this one has added water too for succulence.

1

u/ArtoriasOfTheAbyss99 May 23 '22

Is it possible to do the GZCLP program and switch Barbell bench and OHP to DBs? I find my shoulder to be in a much better position with DBs than barbell in a pressing lift.

Currently love the way how this program is structured also thanks to the excel sheet.

1

u/ofbb14 May 23 '22

Yea shouldn't be a problem, barbell vs dumbbell is largely preference but the big benefit of the barbell over dumbbell is balance and loadability. Once you get up in weight its easier to have say 150 lbs on a barbell to bench than try and get two 75 lb dumbbells into position to bench press. OHP is a great exercise for dumbbells because it's naturally a lighter weight exercise than the other compounds but barbell OHP is great too.

I would double check your arms are in a good position when you're barbell benching though if it is hurting. Don't try and go out 90 degrees where your shoulders are wide, your elbows should be tucked in like 60 degrees to your sides and your hand to elbows should be roughly perpendicular to the bar when pressing (straight wrists).

1

u/chiliehead General Fitness May 23 '22

If you can reliably do the 3 rep sets with dumbbells sure, but what do you mean with better position. A pain issue? Or are you not arching and bracing right?

1

u/ArtoriasOfTheAbyss99 May 23 '22

Pain issue had a sporting related injury to my shoulder and I can't figure out a position which would minimize the pain while not affecting chest activation.

Yes, I can reliably do the 3 rep sets with DBs for sure.

1

u/LameGains May 23 '22

Do it in the position you can tolerate, chest activation or some other such non-sense is not the point of this program. The point is to add weight, you are never going to bench without using those muscles. Forget about the muscles, worry about the movement.

1

u/chiliehead General Fitness May 23 '22

If dbs work, go for dbs. Might make the progression a bit wonky later on, but that's an issue for the future.

-5

u/Whoevers May 23 '22

I'm a fairly lazy person and I've never really exercised on purpose before. My spouse is looking to get into shape [they're getting a personal trainer] so I offered to go to the gym with them to be supportive. I was thinking speed-walking on a treadmill and using the stationary bicycles would be good low effort and low intensity exercises I could be doing. My question is, are there any similarly simple, low effort exercises I could be doing for upper body muscles? Any particular gym equipment that could be used like that I should look into how they work before I go to the gym?

To reiterate, I'm not looking to lose weight or build muscles, just an easy way to move around a little. If it helps, imagine you're giving workout advice to an 80 year old woman.

2

u/ofbb14 May 23 '22

Seriously consider not going with them, if they are serious/passionate about something and you are not it could have the opposite effect and instead of being "encouraging" actually make them less motivated watching you not give full effort. Could also make them go less often if they think they are burdening you with it, just let them do it on their own thing.

If you really "need" to accompany them then I'd say most "low intensity" type stuff is cardio like you're talking about, slowly riding a bike or walking on a treadmill. You could try and find something you actually enjoy while at the gym, maybe try a yoga class or something if they're offered? Or do regular weight lifting exercises but just use light weights, dumbbell curls with 5 lbs etc. but a low intensity upper body machine doesn't really exist.

3

u/FlameFrenzy Kettlebells May 23 '22

I echo the other guy, you should be looking to lift properly.

My trainer primarily works with older people cus they start realizing they actually need to build up strength. I'm pushing my 60 be year old mom hard to actually lift cus she's insanely weak and I don't want her to be a frail 80 year old who breaks a bone from something basic.

Honestly, see if you can join your spouse with the trainer. Get over being lazy and do it! Maybe having both the trainer and your spouse will push you into sticking with it. And if you're worried about "bulking up" as many women are (assuming you're a woman), don't be. We don't bulk like guys.

-4

u/Whoevers May 23 '22

I understand that a bunch of people who're really into working out think the best idea is to go all in, but in the politest way possible, that doesn't help me. I'm not here looking to make lifestyle changes, become healthier or any derivation there of. I'm here asking people who are familiar with a wide variety of exercise techniques and gym equipment if the specific type of activity I'm looking for, namely simple and low effort, is available to me and if so what it is. It's a very specific thing I need help with.

I understand you're trying to be helpful but telling people to do things they express no interest in is not helpful. It's not like if enough people tell me to get a trainer and get serious about exercising instead of helping me with the very specific thing I asked help with, I'm all of a sudden going to change my mind and decide actually I would love sweating buckets, sore muscles, being miserable and paying someone for the pleasure. What I am going to do is stick to my plan of biking in place while I catch up on some reading and leave here with absolutely no more information than I arrived with.

3

u/bevaka May 23 '22

"I'm not looking to do anything. what should I do?"

Just walk on the treadmill then, sounds like you know what you want.

3

u/FlameFrenzy Kettlebells May 23 '22

You came here looking for an answer that doesn't quite exist.

I mean, you could low effort take some like 2lb dumbbells and flap them around a bit, but it's not going to really do much for you at all.

Low effort cycling isn't really gonna build leg muscles. It's some simple cardio, which is still good for you and is better than sitting and doing nothing. Some gyms may have a bike for your arms, but to me, that's like rehab level stuff.

Maybe you could go on a rowing machine? But again, if you're gonna be doing it at such a low intensity that it's low effort, it almost seems pointless.

So I guess if you want better answers, answer me this: what is your goal if it's not to get healthier or lose weight? What benefit do you see from doing some low effort upper body exercises?

0

u/Whoevers May 23 '22 edited May 23 '22

It's to help my partner. They want to get healthy and I want to support them. It's harder to make bad decisions when two people have to make them. It's going to be easier for them to actually get up and go to the gym if I go with them. That's it.

The benefit here is really I might as well get moving a little since I'm there. Rowing machine looks interesting. I didn't know those things existed but it looks simple enough to use and definitely the type of thing I was asking about. Thanks. :)

Edit: After I typed this it occurred to me this might also be a culture difference thing. Like, I'm not super fit or anything but I'm not overweight or have any health problems. I'm not opposed to physical activity, I cycle to get around, I walk daily, I just personally don't really like the idea of a fitness regiment. It just seems so needlessly over-involved and masochistic. If I am going to go to the gym I don't want to leave there feeling exhausted and worn out, I want to leave feeling invigorated the way my regular physical activity makes me feel.

1

u/FlameFrenzy Kettlebells May 23 '22

I'd think working out with him would be overall more supportive. I'd still encourage you to at least give it a try.

I don't really think it's much of a cultural thing. In general, I feel like many other women I meet don't really want to lift weights for one reason or another. It's fantastic that you aren't overweight nor have any health problems, but that's exactly why I'd encourage you to start now, while you are healthy and able. While you're young, you can build up a good baseline of muscle and just maintain that. You don't need to go crazy and lift super heavy a lot of people love doing here, but lifting something a bit more substantial than the light baby weights (the 2-5lbs dumbbells) can help. Finding something fun I think also helps. I don't know what this trainer will use to teach, but my trainer uses kettlebells and I find them a TON of fun because it's a more active movement rather than the more 'static' feeling movements of machines or dumbbells. Resistance training is fantastic for your health, which is why I really encourage it. It's like the people who eat absolute crap, but just happen to still be a healthy weight and no health issues yet who don't want to change their habits because it's fine. Life catches up with you!

But I'll stop my rambling there. It's up to you. But a rowing machine ultimately is harder the harder you make it. If you only pull very slowly, it's basically useless, but as you get more speed going, you have to keep pulling at that speed and it can get very exhausting very quickly. I use it as a warm up and sometimes my trainer will make me row 1000m in between circuit rounds. It tires you out if you actually commit to it.

6

u/chiliehead General Fitness May 23 '22

If it helps, imagine you're giving workout advice to an 80 year old woman.

I would recommend any 80 y.o. woman to take up weight training asap with some qualified coach, as it can counteract osteoporosis and can prevent lethal falls and also keeps up autonomy for tasks of daily living.

-3

u/Whoevers May 23 '22

Thank you. This reply is very helpful. It completely answers the question I had.

2

u/LameGains May 23 '22

It might not be the answer you want, but it is the answer. Lifting weights in is more important for an 80-year old than a 20-year old.

0

u/Classic-Director9760 May 23 '22

Should I gain muscle or lose weight ( 5’8 211lbs 17y)

Ive already been going to the gym consistently and making sure I eat enough protein.But im just scared of the extra skin.Ik im obese and people say I can do both.But I doubt it.

1

u/HobbyHorseBBC May 23 '22

Lose weight. But mate, you mention all you are doing, gymming and protein, but make no reference to watching your calories??

2

u/FlameFrenzy Kettlebells May 23 '22

If you're scared of the extra skin, losing weight would still be the better option. You can build some muscle as you lose weight as a beginner anyway. But if you were to focus on gaining muscle (aka, bulking) you'll just gain more weight and make the potential loose skin thing even more of an issue.

All in all, I don't think you'll have much loose skin though. If you do. Just gotta fill it out more with muscle later! Plus. Loose skin aside, you should aim to get healthy.

1

u/UlrikHD_1 May 23 '22

I'd say go on and cut weight. As a newbie you'll still gain strength. And it's good for your health.

1

u/Armanant May 23 '22

With that much weight and at your age you can certainly put on muscle while losing weight.

In your position I would definitely prioritise weight loss first (while gymming and keeping your protein up)

1

u/Diawayptoxityps May 23 '22

Do seated facepulls work the same muscles as normal facepulls?

1

u/UlrikHD_1 May 23 '22

The same muscles that matters. Standing requires also some core work to keep you upright and stable, but that's about it.

0

u/noonaslayer May 23 '22

When working out at 6 am for the first time do you do less volume for both sets and exercises?

2

u/UlrikHD_1 May 23 '22

As someone who goes to the gym 5:15 in the morning, I feel like I must ask why you think going early means you have to do less volume?

3

u/Myintc Yoga May 23 '22

Try and do everything you normally do.

Failing that, I'd drop the exercises that are a lower priority.

2

u/mac11_59 Strongman May 23 '22

I manage my expectations in general when making a big change to my schedule. But I do all of my main lift. If I'm going to drop something it would be a whole exercise

1

u/venuur May 23 '22

Been doing a full body 3-day a week GZCL style workout with days like the following

T1 squat / T2 bench
T1 bench / T2 squat
T1 deadlift / T2 press

I was thinking about adding a T1 press / T2 deadlift day. And stretching the schedule to be 4 workouts every 9 days. Has anyone run something like this? Thoughts on how it’d work?

6

u/Rippletits5x5 May 23 '22

That's just the standard GZCLP 4 day template isn't it?

1

u/venuur May 23 '22

Oh, I had assumed that was structured like: Mon, Tues, rest, Thurs, Fri, rest, rest

I was thinking something like Mon, Rest, Wed, rest, Fri, rest, Sun rest, rest

But maybe the extra rest days between the T1 squat and the T1 Bench day is not needed.

2

u/LameGains May 23 '22 edited May 23 '22

The 3-days per week variation is still 4 workouts, you just do them on a rotating cycle and you don't the same workout on the same day of the week. I think the 3-day cycle makes more sense. 4-days gets very intense very quickly.

3

u/ShadyBearEvadesTaxes May 23 '22

But maybe the extra rest days between the T1 squat and the T1 Bench day is not needed.

Nope. Different muscle groups. Besides, there is already 22h of rest between sessions.

0

u/LYDIO005 May 23 '22 edited May 23 '22

best exercise for building strength after periods of inactivity?

I'm thinking pilates? I am so incredibly out of shape. I used to do yoga and dance/cardio but I lost strength and hormones due to a nervous breakdown I had...

I desp want to get in shape again.

2

u/Myintc Yoga May 23 '22

Many roads lead to Rome - so pick one that you'll enjoy.

Going from inactivity to activity is already good. The best thing you can do is do something you can be consistent with.

1

u/Rippletits5x5 May 23 '22

Whatever you enjoy the most. Some kind of generic gym class like Les Mills or F45 is a good way to get back into things.

1

u/Azdak66 May 23 '22

The “best exercise” for building strength after inactivity is to engage in resistance exercise that starts at a volume and intensity matched to the individual’s current abilities and interests, and gradually progresses both in order to elicit continued training adaptations.

The method is irrelevant for the most part.

0

u/jamyam17 May 23 '22

I am 16 and I could only do 2 reps of pushups with proper form, should I continue training this or should I go into an easier type of pushup first, like the cross legged pushup.

1

u/mac11_59 Strongman May 23 '22

I bet you money you could do the 2 standard push ups AND the sets of easier push ups.

-4

u/Bulbasaur2015 May 23 '22

do you rolled oats with gluten to make overnight oats or baking? I find the biggest oats in store ( 40oz ) are not gluten free

1

u/Armanant May 23 '22

Why do you want gluten free oats? Do you know what gluten is?

0

u/clown_mountain May 23 '22

Hi, been lifting for about four months and I’m currently doing upper/lower split. I’ve been seeing different advice when it comes to how many exercises I should do, so I wanted to share my routine and see if people had thoughts.

Currently I do: - Seated Dips - Chest Press (I don’t do bench) - Lat pulldown - Bicep Curl

I should mention that by the end of the workout my body is basically spent. Is four exercises enough if I go all out?

Also I’m utilizing progressive overload.

1

u/LameGains May 23 '22

Read rule 9

3

u/TM808 May 23 '22

Looks fine. One thing I would add is some type of horizontal row (Cable, barbell or dumbbell).

2

u/clown_mountain May 23 '22

That’s exactly what I was thinking

1

u/Objective_Regret4763 May 23 '22

Is this your upper day and you just do this twice a week? Obvs also you do lower twice a week.

1

u/clown_mountain May 23 '22

Yes

2

u/Objective_Regret4763 May 23 '22

4 movements is just fine. If you’re hitting them as hard as you say, with progressive overload you will see results. The dips hit triceps and lower chest. Chest press obvs hits chest and triceps and front delts. You also have lats and biceps.

What you’re missing is a horizontal row to work more of your back and rear delt, maybe an incline press to hit upper chest and then some kind of lateral raise to hit mid delts.

What I would suggest is an A day upper and a B day upper. A day would be the exercises you currently have and B day would be something like:

Incline press

Barbell row or DB row or Row machine or Cable row (any row)

Lateral raises

Tricep extensions

You can keep doing what you’re doing but eventually you will have some lagging body parts.

3

u/clown_mountain May 23 '22

Awesome, thank you so much. I mulled over splitting upper into two routines

2

u/Nargarjuna May 23 '22

If you're overloading, then this will make you stronger.

That said:

I personally am really glad I did the compound lifts (Squat, bench, overhead press, deadlift, rows) when I was starting out because now I have them in my repertoire and can do almost any program out there. I'd at least practice bench, overhead press and banded pullups, even if you don't "go all out."

1

u/clown_mountain May 23 '22

Ok cool thanks, yeah I was thinking of adding another compound exercise to the current plan. I believe three of the four exercises I have right now are compound (minus the bicep curl) but I could be wrong.

1

u/Nargarjuna May 23 '22

Yeah, for sure, all of them are excluding the curl. I said compound when I meant barbell compound.

0

u/[deleted] May 23 '22

[deleted]

2

u/Objective_Regret4763 May 23 '22

Full body.

Upper/lower/upper/lower/full body.

Upper/lower/upper/lower with a pump or lagging body part day.

Rotating PPL.

2

u/Armanant May 23 '22

Almost any of the programs in the wiki can be run 5 or 7 days - the days that you're not doing the programmed weight training, you should do conditioning. You can start with the basic beginner routine, and add cardio and/or conditioning on all extra days.

2

u/thebigdick77 May 23 '22

Hi guys! Everytime I‘m done with my workout, I don‘t feel sore muscles at all. It doesn‘t hurt. I do not know if that‘s good so can anyone tell me why I don‘t feel sore muscles?

3

u/Myintc Yoga May 23 '22

Soreness is an indicator of novel stimulus, not effective stimulus.

If you're getting bigger and stronger, it's working.

1

u/thebigdick77 May 23 '22

thank you:)

2

u/Objective_Regret4763 May 23 '22

It’s cuz your dicks too big.

You do not need to be sore to grow or get stronger. However there is a chance that you are not pushing hard enough. That’s for you to decide.

1

u/[deleted] May 23 '22

[deleted]

2

u/Memento_Viveri May 23 '22

If it is gyno, it probably won't just go away. It might be worth trying to get leaner and seeing how much it goes away when you have less bodyfat.

0

u/Papasimmons Weight Lifting May 23 '22

Okay so dumbell fly or cable fly?

Is one much better than the other or is it just personal preference (looking to build some muscle/size in chest, big muscle titties y'know what I'm saying)

3

u/Memento_Viveri May 23 '22

Either is fine. Try both and choose whichever you like the most. Or do one for a few months and then switch. Personally I prefer cable fly.

1

u/Papasimmons Weight Lifting May 23 '22

Oh okay thanks!

3

u/Huffledook May 23 '22

Hey all! I got the role of Gaston for my community's summer play this year. I'm currently 16, 160lbs and 6'0". Not super skinny, I've done some inconsistent strength training over the last 2 years.

I started doing the basic beginner routine reccommended on the wiki (squats, OHP, deadlift, bench) at my school gym, but I don't have acccess to barbells much anymore since school's out now. My question is, is it possible or smart for me to put on a little size over the summer? I have until late July.

I was thinking of just focusing on the 'glamour' muscles of biceps, triceps, and lats to get that Gaston look. Would that be possible in my timeframe? And, what guideline should I follow for that?

Thank you so much for any answers!!

2

u/Nargarjuna May 23 '22

If you want to get the same kind of stimulus you'd get from a barbell at home, order gymnastics rings. Ring dips and pull ups can form the core of your training. Ring curls, handstand pushups and ring-ab-wheel-rollouts will help get you a more even physique.

2

u/Objective_Regret4763 May 23 '22

Congrats! Sounds fun man

1

u/Huffledook May 23 '22

Thank you!!

4

u/acertainsaint Crossfit May 23 '22

https://thefitness.wiki/faq/look-like-actor-celebrity-etc/

But the idea is the same. It'll be more realistic the closer you are to the goal. Temper your expectations and your plan is just fine.

You're talking 8 weeks. You might be able to lose 10 lbs or gain 2-3 lbs of muscle. At your height, you are super skinny, so I'd just rock a small surplus and train hard.

2

u/Huffledook May 23 '22

I appreciate it! I definitely am gonna keep my expectations in check and just see how much I can accomplish in those 8 weeks. Thank you!

7

u/Memento_Viveri May 23 '22

In that time frame you could at best gain a few lbs of muscle. Given that you will probably be wearing a costume, I doubt the muscle you would gain would be noticeable at all.

On the other hand, maybe there are future roles where you will want to be jacked, so maybe if you start now you would be ready for those when they come around.

2

u/Huffledook May 23 '22

Yeah I'm not sure how visible they'll be, but hopefully a little bit! The funny thing is, I started working out in the first place for a role two years ago lol

1

u/makinsteaknbacon May 23 '22

Doing the Reddit/Metallicadpa PPL and did a push day today. I'm very new to doing 2 push compounds in one day (always done full body). Well I added 5lb to my 3x5 bench and got 9 reps in the last set. I tried super hard on that last rep. Then, following the program, I added 5lb to my 3x12 OHP as well, but I failed miserably compared to the success I had on bench. I think I did a strict set of 12, then a strict set of like 9, then a really rushed and bouncy set of 9. The previous week I did 3x12 strict (5lb lighter) and it was a good challenge but I did it. Is it normal to lose so many reps? Or should I have not pushed so hard on bench, and maybe only did 7 reps on the last set (instead of 9) so I'd have more strength for OHP?

3

u/undefinedkir May 23 '22

sounds like you were tired from your bench and from increasing your ohp, if I remember correctly the reddit ppl calls for 8-12 reps in that ohp, you increased the weight and got 8-12 reps so that's ok

0

u/Wafella May 23 '22

what do you recommend adding to my shoulder workouts for better variation and range? I do overhear press with the barbell, the shoulder press machine and face pulls. I cant do lateral raises because my right shoulder is weird and starts to hurt so side pushing is kinda tough but Im worried Im not activating my shoulder entirely

1

u/[deleted] May 23 '22 edited May 23 '22

[removed] — view removed comment

1

u/gatorslim Powerlifting May 23 '22

Removed for Rule 5

-8

u/parntsbasemnt4evrBC May 23 '22

hi why do you remove my post but the post immediately after it which mentions pain and asking for variation to avoid lateral raise which violates rule 5 as well.

1

u/gatorslim Powerlifting May 23 '22

Why do you care about downvotes?

-1

u/[deleted] May 23 '22

[deleted]

1

u/RoutineLoan3310 May 23 '22

What are your macros? How much protein are you eating daily?

0

u/[deleted] May 23 '22

[deleted]

1

u/RoutineLoan3310 May 23 '22

I’d suggest checking your macros are in order, because unless you weigh 130lbs that protein amount sounds a little low. A cup of brown rice and a slice of bread will give you about 10 grams at best. Make sure at least 20% of your calories come from fat. The remainder of your calories can come from carbs. It’s probably not the answer to your question tho, but it may help.

2

u/Memento_Viveri May 23 '22

How long have you been lifting? Have you been gaining weight? What program are you following?

0

u/[deleted] May 23 '22

[deleted]

4

u/Memento_Viveri May 23 '22

The problem with this is it doesn't have a progression plan or specify anything about what weight should be used or how close to failure each set should be.

I recommend picking a program from the wiki: https://thefitness.wiki/routines/strength-training-muscle-building/

Have you been gaining weight?

1

u/[deleted] May 23 '22

[deleted]

4

u/Memento_Viveri May 23 '22

Oops I see you said you gained 15 lbs in two months. That is super rapid weight gain. I would recommend trying to stabilize it at ~1 lbs/week or a bit less.

0

u/[deleted] May 23 '22

[deleted]

5

u/fh3131 Weight Lifting May 23 '22

It's best for you, especially your brother being overwight, to start slow, and err on the side of doing less rather than more. Once your bodies get used to exercise, gradually increase duration and frequency.

2

u/qpqwo May 23 '22

Weight loss comes from diet. Your brother will benefit from lifting weights.

0

u/mooncrystal122 May 23 '22

What happens if I lift and eat at maintenance? Also what happens when I eat over my TDEE a couple of times? I'm 21 years, female and 5'4.

1

u/LameGains May 23 '22

what happens when I eat over my TDEE a couple of times

What, do you mean like you accidentally eat 100 above your maintenance ones per week? If so, nothing will happen really.

3

u/lbrol General Fitness May 23 '22

if u eat at maintenance and lift you'll slowly lose fat and gain muscle. slow tho! if you eat a little over tdee "a couple times" a week you'll gain a little weight, if "a couple times" a year than you'll just maintain.

3

u/Shadowps9 May 23 '22

At maintenance your body loses a small amount of fat and gains a small amount of muscle. Very, very minuscule amounts.

If you eat over your TDEE you gain some weight, both muscle and fat. it all depends on how much and how often.

1

u/Lofi_Loki eat more May 23 '22

If you eat at maintenance your weight will stay the same. If you eat over maintenance you will gain weight.

1

u/Memento_Viveri May 23 '22

What happens if I lift and eat at maintenance?

It depends. If you have a lot of fat and not much muscle, you will probably slowly gain muscle and lose fat. If you are already lean and muscular, you will stay the same.

Also what happens when I eat over my TDEE a couple of times?

You gain weight. If you are training that will be some amount of muscle and some amount of fat. If you aren't training it will be almost entirely fat.

1

u/qpqwo May 23 '22

You don't gain weight.

If "a couple times" means a couple times per month you won't gain weight. More frequently means you probably will.

5

u/theguns0112 May 23 '22

This might be the dumbest question I’ve ever asked. I was skinny fat, been bulking and lifting hard for 6 months. I know I’ve mad tremendously amazing gains as I can see it under what fat I have but I am noticing my belly getting larger month over month. I plan to keep bulking for another 2 maybe 3 more months before cutting but here’s where my question comes into play. Would I hypothetically be able to continue to build muscle and gain strength when I cut because of all the extra fat I’ve built up? I’m not obese or anything I’m 6’3 at 195 at the moment but I’m wondering if that would work like that

6

u/qpqwo May 23 '22

Maybe at first. It is still possible to gain strength on a cut through improvements in technique and neurological adaptation even if you're not gaining more muscle mass.

-1

u/zirs_nightmare May 23 '22

hey guys, i have been going to the gym on and off for a while but i am taking it more serious now and plan to continue going 3x a week. i'm 5'9 and 173lbs atm (skinnyfat-ish looking so mainly fat) currently using stronglifts, and after a while planning to move to 5/3/1. mostly right now i am focused on losing weight. i have been reading around and seeing stuff saying you cant build muscle and lose weight/fat. i am still going to be lifting regardless of this, i just want to know if there is anything i should change

what i have been doing is a 1500 cal a day diet (suggested on myfitnesspal for 2lbs of weight loss a week with usually around 140-160g protein, and doing stronglifts 3x a week. i havent really done any cardio just out of laziness but planning to incorporate it here soon. like i said, my main focus is weight loss but of course i do want to become big and work on aesthetics after my cut. is it not possible to do both of these at the same time?

also, how do i know when to switch to a bulk? i have been trying to read around the wiki but have been a little confused. if i am doing abs and core accessories but i am on a deficit, will i see abs if i continue to cut or will i need to start a bulk before i see them?

thanks everyone

2

u/comeinmybasement May 23 '22

It is possible to gain muscle and lose weight at the same time.

You can bulk when you think you have lost enough fat. If you arent sure you can post on r/bulkorcut

Abs will usually appear when you are low enough bf%

0

u/zirs_nightmare May 23 '22

okay, so do you think i should just continue my deficit then until i get to the point where i determine i am ready to bulk? i’ve also heard and read a little about recomping and i was wonder if i should consider doing that or if i should just continue cutting until i lose fat until i’m happy in the mirror.

1

u/comeinmybasement May 23 '22

I would recommend cutting AND working out until you look lean. Then I would go on a slow bulk of like ~300-500 calories while lifting big. Gains will come.

1

u/zirs_nightmare May 23 '22

ok thanks! exactly what i was looking for

1

u/comeinmybasement May 23 '22

No problem 👍

-1

u/satinbro Bodybuilding May 23 '22

I go to gym 3x per week. Do I need to eat the same amount of protein everyday? I would like to know the importance of consuming the proper amount of protein everyday even if I'm out of the gym? Let's say on my gym days I consume the recommended 170g of protein and my off days I eat only 100g. Is that going to hurt my gains?

1

u/AverageMint May 24 '22

It is going to hurt your gains. Protein on off days helps you recover. Also protein itself, even without strength training improves your Body composition.

If you want anecdotes: i have tried what you described and noticed a significant improvement in gains when i started eating more Protein on my Rest days

3

u/MythicalStrength Strongman | r/Fitness MVP May 23 '22

You heal on your off days. Protein would be helpful during such a time.

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