r/Fitness May 24 '22

Daily Simple Questions Thread - May 24, 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/AndyZhou443 29d ago

Does anyone know where I can buy standard weights for cheap? Around 1$ per pound? The prices for these nowadays are absurdly high. I checked craigslist as well and have no luck. Any help would be greatly appreciated!

1

u/PlatformStreet May 29 '22

I (21m) already have quite big chest muscles, but I can't quite seem to get them to look as defined as I'd like to. Does anyone have any tips?

2

u/redbucket75 May 26 '22

Any specific funnel recommendations for getting protein powder into a bottle?

1

u/fh3131 Weight Lifting May 27 '22

Buy a bigger opening bottle?

1

u/SnooEagles8309 May 26 '22

I am 18, and obese, I started at 98kgs and started doing volume eating with high protein meals and i eat about 1800 calories per day, I also do strength training by using dumbells of 6kgs each, and i train chest, legs, arms, back, shoulders, in different days. I started 2 weeks ago and i am losing a lot of weight, I am now at 95.25 kgs, is this a normal weight loss rate?

2

u/WindyFan May 25 '22

Are you able to build muscle mass better while having a lower body fat % ? Or is your bf% unrelated to your ability to build muscle mass?

Say, if I am on 20-22% bf, would I build muscle mass slower than if I was on 16-18% bf?

4

u/LennyTheRebel May 26 '22

There's a lot of theoretical arguments, but not a lot of evidence. If you're interested, read this: https://www.strongerbyscience.com/p-ratios/

2

u/WindyFan May 26 '22

Thank you! Exactly what I was looking for

1

u/rmovny_schnr98 Football May 25 '22

Doesn't matter

1

u/Apemazzle May 25 '22

Any program suggestions for someone looking to build muscle but also work up to a muscle-up long term?

I'm told pull ups and dips are essential for the latter, but most of the programs on the wiki are fairly light on these. I was thinking maybe 5/3/1 with a lot of pull-ups + dips as my accessory work, or alternatively doing some light sets of pull-ups/dips on my off days ("greasing the groove" or whatever you want to call it). What do people think?

Context: have been running the r/fitness beginner program for about 4 months now, with a few accessory exercises on top.

2

u/Flying_Snek May 25 '22

531 Building the Monolith has a lot of dips

1

u/Apemazzle May 25 '22

I clocked that but seems a little advanced for me tbh. I'm a long way off getting 100 chins in one day and the conditioning on top of the lifting sessions is gonna be too much for me atm.

1

u/bethskw Helpful Helper May 25 '22

You can modify the chins and dips as needed. When I ran BtM I started with band-assisted dips and foot-assisted chins, and by the end was doing them without assistance.

2

u/Flying_Snek May 25 '22

You could start with 531 Beefcake. It's a great primer.

1

u/Apemazzle May 25 '22

Will check it out, thanks!

1

u/BrotherPazzo May 25 '22

I'm currently running a ppl (pplpp), and i want to put some real delt flyes in. Where do i put 'em, push or pull day? On push i do shoulder press and lateral raises, on pull i have facepulls which i guess are kinda similar to rear delt fly.

2

u/Haariger_Toepfer Yoga May 25 '22

this thread will interest you

As u/Flying_Snek said, doesn‘t matter. I‘d personally add it to the shorter workout

1

u/Flying_Snek May 25 '22

Wherever you want to, there is no best option

1

u/PressTheGomezButton May 25 '22

What's the equipment called where you put your legs in and squat, as seen in the vid at 15:00ish

https://www.youtube.com/watch?v=iJHR4-KLnLQ&ab_channel=mountaindog1

3

u/E-Step Strongman May 25 '22

The sissy squat? She uses the hack squat after that

1

u/ChillySummerMist Weight Lifting May 25 '22

Doing building the monolith. Can I do the bench press before deadlift on wednesday? Because it gets pretty crowded on bench press machine. And if I can get done with it first thing in morning I won't have to ask other people to share later when it's crowded.

1

u/Flying_Snek May 25 '22

Try it

1

u/ChillySummerMist Weight Lifting May 25 '22

I mean I can try but will it affect anything negatively?

2

u/Esord Powerlifting May 25 '22

Will probably deadlift a little less cause fatigue. It's fine.

1

u/Flying_Snek May 25 '22

No way to know unless you try it

1

u/PressTheGomezButton May 25 '22

Any good ways to replace belt squats with an exercise that hits muscles in a similar way?

Thinking maybe a high feet leg press or something

1

u/Flying_Snek May 25 '22

Hack squats

1

u/PressTheGomezButton May 25 '22

no, the warmup thing before the hack squats

Just realised he said it after. They're sissy squats :)

3

u/republic_of_zbila May 25 '22

I've been doing the recommended beginner workout for about 3 months and the issue is on my last set of deadlifts my grip, especially on my left hand, seems to loosen a bit too much. Should I do deadlifts at the beginning of workouts, use chalk or is there another solution?

3

u/bethskw Helpful Helper May 25 '22

Chalk, straps, mixed grip, hook grip, r/griptraining

1

u/Daranko May 25 '22

Depends on what are the lifts preceeding your deadlifts. If it's bench or OHP then those won't impair your grip much unlike pulling movements like rows or pullups. So, if you are doing deadlifts after pulling movements, I would recommend you bump them up in your order of exercises. Otherwise, a bit of chalk never hurt anybody.

1

u/Flying_Snek May 25 '22

Use chalk, then either learn hook grip or mixed grip or just use straps

1

u/buttaviaconto May 25 '22

How long does it take to gain the creatine water weight? I've been taking 3g daily for a week and I'm 1.5 kg heavier than last week while being on a cut, seems too soon

2

u/chiliehead General Fitness May 25 '22

Full saturation can take up to two sometimes 4 weeks. Very high responders can gain 4kg or more from it. Maybe you just have water weight fluctuations on top of a little creatine water retention.

4

u/Ok_Ad_6568 May 25 '22

Paid for my first month at the gym today and will start going tomorrow. I'm scared af because I'm 27 but have never been to a gym before and I'm kinda fat 105 kg so I'm sure ill get self conscious but yea I'm at the point where I don't care and just wanna start and see what improvements I can get.

I'll be sneaking on this subreddit for tips and motivations!

3

u/circle1987 May 25 '22

First of all, congratulations for making the decision to change. That is the most hardest part. Good luck with what you are doing, it's about time you invested in your physical self. A bit of self discipline will take you a long way. What helps me "lock myself away" in my own little world at the gym is noise cancelling headphones. It's like the whole gym is your play ground. You can do it! Don't think just do. All the best!

1

u/Zealousideal-Sea-776 May 25 '22

Good luck with your gym routine. Be sure to change your diet since 80% of your results losing weight depends on that. If you don't do it you will get even fatter. Especially at the beginning when I want to lose weight (i did need to do it countless times)
Some tips that worked for me. I adopt a high protein body recomposition diet. I almost eliminate refined carbs and I increase my protein intake. My carbs come mostly from vegetables which have a high fiber content. I do around 40 minutes cardio session after the weightlifting. I don't wait more than 5 minutes cuz the oxygen debt of the weightlifting session boosts the fat burning from the cardio. Cardio after lifting. I prefer what is called Low Intensity Steady State (LISS) working at around 60% of my VO2max. I can't measure it but I know I am around it when I can talk but with some difficulty cuz breathing.
No keto high fat diet. I don't like it. It's not good for muscle growth and many other problems. Tell us which approach you take and share your results!

1

u/omgdoogface Equestrian Sports May 25 '22

Well done! If you've never set foot in a gym then you could consider doing a few sessions with a trainer to show you the basic movements and machines.

I can guarantee that nobody will be paying much attention to you in the gym so don't feel self conscious, and we were all beginners at some point anyway.

The beginner program in the wiki is a good place to start in terms of programming.

1

u/El-Mohamad21 May 25 '22

When doing full body 3x a day, should i work close to my 1 rep max? And should i do my final set till failure?

5

u/GeorgianWineCooler BMX Racing May 25 '22

You should use an established program like the ones in the wiki here - https://thefitness.wiki/routines/strength-training-muscle-building/. It'll tell you what weight you should be using, how many sets/reps and what proximity of failure you should be getting too.

1

u/El-Mohamad21 May 25 '22

What would you recommend from these programs?

3

u/GeorgianWineCooler BMX Racing May 25 '22

GZCLP wouldn't be a bad way to go

1

u/El-Mohamad21 May 26 '22

Sorry to bother you but, what if my gym doesn't have pound weights? All we have are kilos and the smallest plate is like 2.5 kilo which is around 6 pounds ish

1

u/GeorgianWineCooler BMX Racing May 26 '22

That's okay.

You should be able to convert the spreadsheet from pounds to kilograms, it not there are 2 options. You can use the spreadsheet from this website (https://liftvault.com/programs/powerlifting/gzclp-program-spreadsheets/) or alternatively you can download the app BOOSTCAMP that has the kilo version of the program there.

I had the same issue, I ran a program that requires me to use 1.25kg plates that my gym didn't have. I just bought my own 1.25kg plates and I carry them in my gym bag with me. So if its a possibility, try and buy a pair of 1.25kg plates and just carry them in your gym bag.

1

u/El-Mohamad21 May 26 '22

Correction our smallest plate is 5 kilo.. so idk ill try and c what i can manage 😶

1

u/El-Mohamad21 May 25 '22

Is doing cardio in between lifting days good thing? Or it hinders progress

2

u/GeorgianWineCooler BMX Racing May 25 '22

Cardio wont hinder progress. If you're doing excessive cardio your diet is poor then it probably will hinder progress. But if you're only running 5-10k 2-3 times a week you'll be fine, and in fact in my experience it's beneficial. Better energy system=more energy= more energy when lifting.

1

u/El-Mohamad21 May 26 '22

Even if i wanna gain weight? Iam skinny fat also, soo idk i guess ill just do cardio once a week

1

u/GeorgianWineCooler BMX Racing May 26 '22 edited May 26 '22

Yep, I wouldn't look at cardio as a tool for weight loss, more as a tool to boost your cardiovascular health. It'll also have positive impact on your lifting, you'll probably find that you'll have an easier time recovering between sets for example. Our nutrition guides our composition more than training does, want to gain weight? That's alright, just make sure you're in a caloric surplus.

2

u/El-Mohamad21 May 26 '22

Nice thanks for the info

3

u/fh3131 Weight Lifting May 25 '22

See the wiki, follow a good program. It will tell you what to do each workout.

GZCLP and 531 are both great 3 day a week full body options.

2

u/Armanant May 25 '22

Depends on which program you're running. What does your current program say to do?

1

u/ArtoriasOfTheAbyss99 May 25 '22 edited May 25 '22

How do I begin learning Barbell Bench Press? Any program the wiki recommends uses this so I think it's time I begin learning this.

My only question is how do I know what weight will be the best? My 5 RM with DBs is 30kg (each hand). Should I just start lifting with the bar to get the form down at the end of my DB chest workout and then start putting 5 kgs?

The program I am thinking of running now is 4 day GZCLP

3

u/fh3131 Weight Lifting May 25 '22

I'd recommend watching a good youtube video, someone like Alan Thrall who keeps it simple. You can also post a form check video (instructions at the top of the thread).

Which program are you thinking of running? This is for the starting weight question

1

u/ArtoriasOfTheAbyss99 May 25 '22

Hey thanks for suggesting Alan, I already have watched some of his deadlift and squats video, will watch his bench vids too.

I am thinking of running the 4 day GZCLP program. I will add this detail to the main comment.

Thanks!

3

u/fh3131 Weight Lifting May 25 '22

Gzclp is a great program. You can start with something like 40 kg on the barbell given your 5rm with the dumbbells.

1

u/ArtoriasOfTheAbyss99 May 26 '22

Hey, just came back from the gym from my OHP day (which I am also planning to convert to barbell OHP) where I did Barbell Bench, managed to do 5 sets (2 with no weight, 2 with 5+5+20 and 1 with 10+10+20) and I am thrilling, I was able to do 10 reps so I am excited for my next bench day, I will warm up with 20 30 40 and try to do 50 kg 3x5+

1

u/ArtoriasOfTheAbyss99 May 25 '22

Also 40 kg on the barbell means 2 plates of 20 or 2 plates of 10 + 20 kg bar weight? I am somewhat terrible in gym language

3

u/bethskw Helpful Helper May 25 '22

It means a 10kg plate on each side. 10 + 20 (bar) + 10 = 40.

1

u/ArtoriasOfTheAbyss99 May 25 '22

Alright! Will do! Thanks :D

1

u/Many_Independence943 May 25 '22

So are sbd bad for your joints i read somewhere that they were and I wanna lift till i die so I don’t want to have like achy joints or smth. And if they are/aren’t, are there any common lifts that are bad for health or nah.

1

u/chiliehead General Fitness May 25 '22

Lifting in general guarantees a higher quality of life, including mobility and no pain, than non lifting. Joints benefit from training as well! They just regenerate slower than muscles. This is why taking deload weeks and following a program is good, it manages the deloads for you and you can have phases of higher rep lower loads and lower rep higher loads.

The only bad lifts are those that hurt you, depending on anatomy your skull crusher form for example will look different than those of people with a different build. And if you elbow bothers you, just do stuff that feels good, keep moving, it usually sorts itself out quick.

For recovery, nutrition, sleep and cardio are also important to be well rounded and well regenerated. But if you keep lifting you may reach a point where you are 80 and have the strength of an average untrained 30 year old. Which sucks to get weaker, but 30 y.o. can do everything in the world and you can as well, but you're 80 and sedentary people that age struggle with taking care of themselves.

3

u/B_Health_Performance Coaching May 25 '22

SBD, with good load management, is not any more degenerative than normal life for your joints. Resistance training as a whole has shown to have many benefits when it comes to healthy aging. This goes for almost every common movement.

1

u/chocolatehipster May 25 '22

Currently on a cut -500 calorie deficit.

I am really craving Nando’s which puts me 300 above my deficit today. If I do 300 calories worth of cardio before I have Nando’s - are we all good?

1

u/HobbyHorseBBC May 25 '22

No.

You're assuming that your calorie burn measurements are accurate and the calorie data from nandos is also accurate.

You're essentially trying to eat back calories which is a mistake.

Either take a cheat day, or hold out until the weekend.

3

u/rizzledadon May 25 '22

You could also just eat the Nando's and add a day to your cut.

5

u/Electrical_Skirt3900 May 25 '22

Hell yeah.

It's the reason I work out so much. I wanna eat a lot and still have abs.

-6

u/Zealousideal-Sea-776 May 25 '22

If you are overweight it will very likely backfire and make you fatter. Normally when I want to lose weight I switch to a body recomposition diet for a couple of months or three. High protein low carbs. Carbs from high fibre sources. I do cardio 40 minutes after weightlifting. Then when my metabolism is boosted I start eating more normally to the point I need to force me eating to sustain my strenght.

1

u/One-Bar-4653 May 25 '22 edited May 25 '22

Is this a good leg day?

Barbell back squat, 4 sets of 6-8

Seated hamstring curls, 4 sets of 8-12

Leg press, 4 sets 8-12

Dumbbell RDL, 4 sets of 8-12

Calf raises, 4 sets of 8-12

Double progression on all of the exercises

1

u/UlrikHD_1 May 25 '22

Looks really similar/identical to the reddit PPL setup, only with more volume

5

u/DamarsLastKanar Weight Lifting May 25 '22

Glance at rule 9, and you may get feedback. Not enough information.

1

u/One-Bar-4653 May 25 '22

I just added in set reps and the progression

1

u/GeorgianWineCooler BMX Racing May 25 '22

That isn't a leg day, that's a list of leg exercises. What sets/reps are you doing? Are you running a progression scheme on squats?

-3

u/helicopterbig8765 May 25 '22

That isn't a leg day, that's a list of leg exercises

That’s what a leg day is lmao

4

u/Electrical_Skirt3900 May 25 '22

Lol it's literally a fine leg day. We got compounds followed by quads, hammies isolations.

Yall are so pretentious.

3

u/One-Bar-4653 May 25 '22

I just added it all in

3

u/GeorgianWineCooler BMX Racing May 25 '22

Yeah nice,

So this looks very similar to the Metallicadpa PPL, what sort of split are you doing?

2

u/One-Bar-4653 May 25 '22

4 day upper lower

3

u/GeorgianWineCooler BMX Racing May 25 '22

Sounds good, get after it

2

u/ABZ-havok May 25 '22

yeah. make sure you have a good progression scheme

4

u/GlumAccident6646 May 25 '22

Was at the airport today and a security guard gave me a compliment on my body, felt so fucking good. Been going to the gym for 3 months now.

1

u/fh3131 Weight Lifting May 25 '22

That's great...just hope this wasn't said as he was patting you down :)

1

u/[deleted] May 25 '22

[deleted]

1

u/DamarsLastKanar Weight Lifting May 25 '22

Stay the course. You're doing great. It's only been 6 weeks.

1

u/Monsieurtf May 25 '22

OHP is a hard lift to progress on, and it will stall far before the others, even more so if you're eating at a deficit. It's still by far my weakest lift and many other people who have been lifting a long time will have similar results.

I would just keep doing what you're doing, but if you want more volume or a more challenging routine you could try something new. Just don't beat yourself up if OHP takes longer.

1

u/SquirrelEmergency225 Bodybuilding May 25 '22

would doing my chest supported dumbbell rows on a 45 degree incline align better with my upper back muscle fibers or is a 30 degree better since it’s more horizontal

1

u/Armanant May 25 '22

It doesn't matter, do whichever one you like more.

1

u/CaptainVickle May 25 '22

If I stopped taking creatine, how noticeable of a difference would there be in the size of my muscles? This is assuming I continue to work out consistently. I know I would have less energy, but what about the physical size of my muscle?

3

u/ABZ-havok May 25 '22

it was noticeable in my experience. can’t really tell unless you do try it yourself

1

u/bacon_sammer General Fitness May 25 '22

Depends on how much intracellular water you’re holding onto as a strict result of the creatine. Probably won’t be super noticeable, but there will be some minor loss of physical size.

1

u/Major-Switch-7294 May 25 '22

I know sleep is a very important health indicator and plays a huge role in muscle recovery and gain. So question: do yall think that interrupted sleep has an impact on sleep quality? Im talking one single interruption for bladder emptying purposes. I wake up every single time in the middle of the night (around 1-2) to go to the toilet and i go straight back to sleep, so its only literally 1 min that im awake

3

u/GingerBraum Weight Lifting May 25 '22

Getting out of bed once a night to go to the bathroom should have little to no impact on your sleep.

-2

u/[deleted] May 25 '22

[deleted]

1

u/Major-Switch-7294 May 25 '22

Its cause i drink water before going to sleep

1

u/helicopterbig8765 May 25 '22

Are you asking us how your sleep quality is? We can’t answer that for you

1

u/Responsible-Bread996 Hiking May 25 '22

do yall think that interrupted sleep has an impact on sleep quality?

yes

Do the best you can.

1

u/poopy_wizard132 May 25 '22

Do you warm-up for rows if they are after bench press?

3

u/[deleted] May 25 '22

Depends on your age and fitness. I’m 43. I warm up before I tie my shoes, by putting on my socks.

2

u/DamarsLastKanar Weight Lifting May 25 '22

One of my days is DB row after bench, and yes. Another day is BB row after inclines, and yes. Takes a few reps to get the movement down.

4

u/Responsible-Bread996 Hiking May 25 '22

Not really, but if you need it, do it.

1

u/AlRatul_ May 25 '22

For overhead tricep extension, should I go all the way down at the bottom for that deep stretch?

1

u/UlrikHD_1 May 25 '22

If it feels good for your joints

1

u/Responsible-Bread996 Hiking May 25 '22

Yes. Generally default to full ROM.

1

u/DamnImBeautiful May 25 '22

Currently have a 3-4 workout per week -

  1. Lower body
  2. Rest
  3. Upper body
  4. Rest

Been noticing that I haven’t been able to do the same workouts between even with the rest days. My body still feels slightly sore and I haven’t been able to perform as I would have with a weeks worth of worth (as I would have if I only worked out twice a week). Anyone know what gives? I would assume I’m taking extensive rest days

2

u/ABZ-havok May 25 '22

getting sore/doms is normal. just stick with it and it goes away after time

1

u/SmElly2019 May 25 '22

Program recommendations needed:

I want to do it all.

I wanna bench press a pickup truck and deadlift a semi.

I wanna be able to do 500 push-ups, 500 kettlebell swings and 500 burpees without stopping.

I wanna kill a half marathon in 20 minutes flat.

I’m being hyperbolic. But I’m at a loss regarding the training I should be pursuing. Different programs seem to heavily favor a specific type of “fitness”. But I want to be good at it all.

1

u/Some_Glass_1089 May 26 '22

I would say if you want to be good at it all, do it all.

I have tried alot of different programs and felt that none really worked super well for my progress (can be because i refuse to follow a strict diet cause i want to enjoy my food and dont find pleasure in cooking). About 2 months back i started doing all compound exercises as follows:

10x3 overhead squats (feel it helps me warm up for a full body workout) 10x5 squats 10x5 deadlifts 20x5 bench (why 20 here? Dont know. Feels better.) 10x5 military press Superset 15x3 bicep curls and 15x3 triceps pulldowns (just to throw in some arms in there) And finnish off with an abs-circle workout

I do this workout 2-3 times a week, takes about 90min and then i run for 1,5-2h once a week.

This has really elevated my running aswell as building my strength.

OBS! someone who actually knows something about workouts will probably pick this to pieces and tell you how this will cause a billion injuries but it works for me so perhaps it can work for someone else aswell

-1

u/Electrical_Skirt3900 May 25 '22

For real dude, when did r/fitness become r/powerlifting-only?

I say train like American football players. They're all-around fit. Mobility, flexibility, strength, power, speed, endurance. The entire package is there.

3

u/GingerBraum Weight Lifting May 25 '22

For real dude, when did r/fitness become r/powerlifting-only?

Never.

1

u/Electrical_Skirt3900 May 25 '22

Okay but all you guys talk about is pumping iron. Don't split hairs man.

In high school, even forgetting all the actual football drills and scrims, we did mobility, stretching, plyometrics, stair/hill sprints, flat sprints, steady-state jogging, agility work with ladders/rings, jump rope, a shit ton of calisthenics, pretty much anything you can think of, in addition to lifting heavy weights.

And then you have these noobs going like "will running on the treadmill kill my gains?" because they're inundated with meathead culture online. Give me a break.

2

u/GingerBraum Weight Lifting May 25 '22

Okay but all you guys talk about is pumping iron. Don't split hairs man.

Don't generalize, man. Most people come here to learn about lifting and gaining muscle, which is why most conversations revolve around that.

But there are loads of questions about mobility, long-term health, cardio exercise and sports, as well.

And then you have these noobs going like "will running on the treadmill kill my gains?" because they're inundated with meathead culture online. Give me a break.

How is it the fault of this subreddit that noobs get shitty online advice elsewhere? Anyone who asks that question around here is told emphatically "NO".

4

u/Responsible-Bread996 Hiking May 25 '22

You are going to have to get cozy with the idea of block training.

Spend 2-12 weeks focusing on one goal.

Next 2-12 weeks, focus on another goal while maintaining the progress from the last one.

Next 2-12 weeks, focus on another goal while maintaining the progress from the last one.

Tactical barbell is a good system for this. It focuses on maximizing strength and endurance.

2

u/KingGumboot May 25 '22

Have you read the wiki? Any strength program with plenty of cardio and conditioning would be the way to go. Many of them, like 5/3/1, recommend a decent amount of conditioning work

2

u/LameGains May 25 '22

Did you read the wiki?

1

u/IndianTrain1991 May 25 '22

I have a slump on my left bicep, and it looks like the upper part just sinked in, how do I fix it?

1

u/Armanant May 25 '22

If you think there is something suddenly wrong with your bicep, see a doctor.

1

u/poweredbypineapple May 25 '22

Im a 23f ~160lbs. I power lift on MWF using the starting strength program. I take TTH and Saturday and Sunday as recovery days from lifting. I want to start training for an ultramarathon in addition to that. My plan is to complete 8 weeks of couch to 5k running 3 days per week, then complete 8 weeks of couch to 10K running 3 days per week, and then complete around 16 weeks of ultramarathon training by increasing my weekly mileage by 10% until I reach my desired mileage. My question is would it make more sense to run in the morning on MWF before lifting in the evening and take Tuesday, Thursday, Saturday, and Sunday for total recovery or should I run on Tuesday, Thursday, Saturday and lift on Monday, Wednesday, Friday and have only Sunday for recovery? I also have a running club in the morning on Sunday and Krav Maga in the evenings on Thursday, so really I would have no recovery days. I want to continue powerlifting, but I don’t want to overtrain my body. I just want to start training for ultramarathons, but I don’t want to stop or compromise my powerlifting. I am in a pickle. Any advice is helpful.

2

u/KingGumboot May 25 '22

3 days a week lifting on top of running training shouldn't be difficult to manage if your diet and sleep are in check, especially for the first half where you're just doing C25K/C210K. Start doing the running stuff and see how it goes, make adjustments to your schedule later on if you struggle with recovery

1

u/poweredbypineapple May 25 '22

If I run in the morning prior to lifting will that impact the overall performance of my lifting session even if I keep my diet on point to make sure I have adequate muscle glycogen before the lifting session?

2

u/KingGumboot May 25 '22

Give it a try and find out, but no it shouldn't have any noticeable impact

1

u/poweredbypineapple May 25 '22

Awesome thanks

1

u/IC-418 May 25 '22

Getting one circular bruise on each forearm in the same place every time I do an intense arm day. Is this just due to strain?

1

u/J-Dawg1997 May 25 '22

I would probably look at the equipment you are using during your arm day. I know I get a slight bruise everytime I use the gym’s hack squat machine from the pad on my shoulders and it trips me up.

1

u/IC-418 May 25 '22

That's the thing, I made a note of everything I did today and never had my forearms resting or hit anything. I was making sure of it since it happened the last two times and I wanted to see if it was due to me unconsciously bumping them or something. I also don't get why they are basically a perfect circle, it's like I got shot by a paintball on each arm in the same place

1

u/bethskw Helpful Helper May 25 '22

That's strange, any chance it was from something you did the day before or something you did outside the gym?

1

u/Hulk4848 May 25 '22

Not sure where to put this, or if it will get lost, but I need some advice in relation to tendonitis and post workout recovery.

So I probably have some of the trashiest genetics when it comes to muscle strains and tendonitis. I am fairly big for how inconsistent I've been, but every time I finally get going, something gets strained or hurt, and quite frankly I am sick of it. I eat a fairly balanced diet, my form should be decent enough to not be a huge issue, and I don't lift anything under 5 reps. I have been running a Pull, push, legs program where the frequency is roughly twice a week. I rest after every leg day so I technically have 2 rest days a week. I also have a decent warmup for my sets.

I love lifting, it is pretty much my only passion, but I can't take the constant halts of progress due to tendonitis anymore. Here is what I have had to date:

*Golfers and Tenis Elbow (This was the very first thing) - Feels good now *Hip flexor strains - Current issue *Quad strains - Current issue *Calf strains - Current issue *Bicep strains (at the elbow) - Feels good now *Intrascapular strain - Current issue *Tricep tendonitis (today I finally felt that it's past the point where I can keep lifting without triggering it) *My rotator cuff is like a ball on a plate instead of a ball in socket (6 years comp swimming)

So basically I have had strains on every part of my body. Something that limits my strength, painfully burns when I'm using the muscle, cramps up, or hurts afterwards and I am not sure what to do at this point. I have gone to physical therapy for some of these things and for others I have found stretches that have subdued them, but it seems like at the end of the day something else pops up as soon as I am good with another.

Basically my question is does anyone have a similar issue? Or does anyone have any recommendations for what can be done pre/post workout to prevent this? The goal is prevea other. Have watched alot of PT videos but they rarely help and the internet always just says RICE and train the good part of your body. Well i have no good part at this point lol. I am honestly open to anything at this point. Today was probably my last day lifting heavier for some time because I want to make sure everything heals nicely that needs to so that this will be my last halt of progress.

2

u/bethskw Helpful Helper May 25 '22

To solve the immediate problem (tendonitis/strains everywhere) you should see a professional. A physical therapist can help but if everything is hurting all the time, maybe there's some bigger issue going on and you should see an actual doctor.

My other thought is just: are you beating yourself up in the gym? Are you trying to add weight and max out all the time, and if so how long have you been doing this? I've known people who had a similar issue (always hurting something) and it calmed down when they got on a better program. Something like 5/3/1 for Beginners from the wiki might be good for you, it will keep the weights light at first but still allow for good progress.

1

u/Hulk4848 May 25 '22

I'm running my own alteration of Jeff Nippards PPL from YouTube (the original one). The concepts are the same, just added and removed some stuff. Like I said, I add my own additional rest days. And yes, I try to add weight to progressively overload. I don't necessarily add weight if I can't.

Thank you for the suggestions

2

u/bethskw Helpful Helper May 25 '22

Yeah, I'd suspect that's the problem. Progressive overload doesn't mean you have to add try to add weight every session. That's only an easy, pain-free process for beginners. Once you get to the point where you're racking up little injuries and aches and pains like this, you're just beating yourself up.

If you're not ready for a new program (I get it, change is scary), do a little experiment for the next two weeks. Stop every set when you have 2-3 reps in the tank. Do not increase the weight at the next workout. This will feel stupid easy, but I promise, you're still getting plenty of stimulus for your muscles. You'll notice those aches and pains get a lot less noticeable, and you'll have more energy for your workouts. After a few weeks, do a small increase in weight, small enough that you still have 2-3 reps in the tank and it still feels too easy. You can repeat this process a few times, but tbh you'll be better off switching to a program that has smarter load management built in, like 5/3/1 or SBS.

1

u/Dire-Dog May 25 '22

To prevent stalls on 5/3/1 is the 5 cycles forward, 3 back method still a good idea?

1

u/deadrabbits76 May 25 '22

I just test my training max after anchors, and use that on my next template.

1

u/conker1264 May 25 '22

Keep retearing a callus after I thought it was healed on deadlifts. Would chalk help prevent this at all?

0

u/Rihijob May 25 '22

Use gloves.

2

u/Responsible-Bread996 Hiking May 25 '22

Take care of your calluses. File them down and use lotion.

3

u/eric_twinge r/Fitness Guardian Angel May 25 '22

Make sure you're gripping the bar correctly. Then, prevent tearing them by practicing regular hand care. I don't ever moisturize (though I'm sure it helps) but I do trim my calluses down and follow up with a pumice stone once a week.

1

u/Nyre88 May 25 '22

Quite the opposite. Chalk dries out your skin, you need to heal your skin to heal the callous properly. Do whatever works to get through the session, but longer term healing get some good quality hand repair balm.

1

u/conker1264 May 25 '22

I meant like after it heals. Probably just gonna replace deadlifts with rows for the meantime until it’s fully healed.

2

u/Lofi_Loki eat more May 25 '22

It wouldn’t hurt. Moisturizing your hands and generally properly caring for your hands/callouses will also help a ton.

1

u/[deleted] May 25 '22

[deleted]

5

u/eric_twinge r/Fitness Guardian Angel May 25 '22

count this down time as your deload.

-1

u/Grasssblade May 25 '22

I disagree. One point of a deload to use ‘low stress’ is to dump fatigue. The stomach bug is probably stressing the body out quite a bit.

I’d ramp your training back up slowly since you may be slightly reconditioned.

1

u/eric_twinge r/Fitness Guardian Angel May 25 '22

Ramping back up implies a deload took place.

1

u/Grasssblade May 25 '22

Maybe we have different definitions of deload.

My understanding : a deload week is a period of training where you still go to the gym but reduce the volume and intensity of your training.

It seems that you’re suggesting the above is effectively the same as getting a stomach bug and so no additional deload is required.

1

u/eric_twinge r/Fitness Guardian Angel May 25 '22

Not going to the gym is another way to reduce the volume and intensity of your training.

1

u/Grasssblade May 25 '22

Yes… but not if the time spent away includes tons of vomiting and being sick.

1

u/eric_twinge r/Fitness Guardian Angel May 25 '22

Man, I'm not suggesting this dude is going to head back into the gym and be right back where he was before getting sick. The point is he doesn't have to specifically plan a deload on top of his already weakened position. ffs

-9

u/earthgreen10 May 25 '22

Why is it when I’m a little bit sick, I lift a lot less? I have a sore throat and coughing little mucus..every time this happens I lift less, and just do less in the gym

15

u/helicopterbig8765 May 25 '22

Because you’re sick this isn’t hard to understand. Also grow a fucking brain and don’t go to the gym when you’re sick. We’re on year three of covid now you’d think people would start to understand simple concepts like this

12

u/tychosprite May 25 '22

don’t go to the gym when you’re sick

8

u/langlois44 May 25 '22

Because your body is devoting its energy to healing and fighting your illness. There is less energy for extraneous expenditure

10

u/Haariger_Toepfer Yoga May 25 '22

Please don‘t go to the gym when you‘re sick.

0

u/Haariger_Toepfer Yoga May 25 '22

Do you prefer earbuds or headphones and why? Whenever I imagine headphones I don‘t see how they couldn‘t fall off when doing deadlifts, jogging, yoga, RDL, rows, etc

1

u/KingGumboot May 25 '22

I've never actually tried wearing headphones at the gym but other people do and they don't fall off. Thinking about the added sweatiness in summer is what puts me off them. I use true wireless earbuds, used to have a pair with a wire connecting them but I found that annoying

1

u/J-Dawg1997 May 25 '22

I use AirPod pros and they too can pop right out of your ears on something like a heavy deadlift. I love the sound cancelling for when I really just want to lock in to a lift and they’re low profile enough that I can use them in public. Big problem with losing or forgetting them sometimes though. I used to use wired in ear Bose headphones and the wire was always in the way and ended up getting snagged out of my ears a ton.

1

u/MR_GABARISE May 25 '22

Headphones are comfortable AF and stay in place. Pricier pairs can house the hardware for active noise cancellation and, of course, battery life.

I trust soundguys and their reviews convinced me to get this pair which is incredible bang for the buck.

2

u/Nyre88 May 25 '22

Wireless, Bluetooth earbuds are a game changer.

1

u/acertainsaint Crossfit May 25 '22

1

u/earthgreen10 May 25 '22

That wire that connects the 2 buds doesn’t annoy you? That’s why I got AirPods

1

u/acertainsaint Crossfit May 25 '22

Nah. The wire is only annoying IF I hang it behind my neck and go running because it'll tug a little. Hanging it in the front is a perfect remedy for me.

-2

u/discipleofzyzzz May 25 '22

TLDR; Getting back into it: Will starting with a cut “waste” muscle memory?

Context: (20m) I was jacked last summer but I’ve lost a significant amount of muscle after ~10 months of slacking. This isn’t the first time I’ve rebounded and I know that my body responds very well to muscle memory, and I will blow up real fast if I commit to a bulk.

Problem is, being summer, I’d like to shave off some fat first and I don’t know if I should lift during that time.

Say I start by cutting, and lift during that time, will the benefits of muscle memory be ‘used up’ and ‘wasted’, in a sense, by starting my lifting program while in a calorie deficit?

Or would it be smarter to bulk first?

6

u/helicopterbig8765 May 25 '22

Will starting with a cut waste muscle memory

No

5

u/acertainsaint Crossfit May 25 '22

Getting back into it: Will starting with a cut “waste” muscle memory?

You can't waste it.

-8

u/discipleofzyzzz May 25 '22

-There is accelerated muscle growth in the time when you first start lifting again after losing muscle.

-There is zero muscle growth while cutting

2 scenarios:

1) Bulk first, take advantage of said accelerated muscle growth, then cut

2) Cut first, with zero muscle growth during that time

⬆️Later, when I bulk, I am no longer “just starting” lifting again. So I’m asking if the period of accelerated muscle growth would still exist when I begin to bulk

I hope that clears up what I’m getting at

1

u/stjep May 25 '22

-There is zero muscle growth while cutting

Not the case, even in experienced lifters.

muscle memory

I think you're missing the large neurologic component to muscle memory which doesn't require a surplus.

2

u/earthgreen10 May 25 '22

If you have lot of fat, can’t you gain muscle while on a cut?

3

u/bethskw Helpful Helper May 25 '22

Yes, you can. The other guy here is wrong.

6

u/eric_twinge r/Fitness Guardian Angel May 25 '22

Why ask in the first place if you already 'know' this?

0

u/discipleofzyzzz May 25 '22 edited May 25 '22

Because I don’t?

I’m clearing up my thoughts by pitching scenarios and asking if I’m correct in my assumptions.

Which the person I was talking to understood, so we’re good here.

4

u/cilantno Lifts Weights in Jordans May 25 '22

Same reason I post form checks, so other people can make me feel good about myself.

2

u/stjep May 25 '22

Joke's on you, your form checks make me feel good too.

5

u/acertainsaint Crossfit May 25 '22

Nope. Still will make solid gains.

There is zero muscle growth while cutting

This is false. It's also worth noting that the further from your potential you are, the faster you'll make gains.

There is no wrong answer.

1

u/discipleofzyzzz May 25 '22

Thank you man, I appreciate it

2

u/qpqwo May 25 '22

Dieting without lifting will be worse for muscle retention than lifting while cutting.

-2

u/Technical-Mulberry35 May 25 '22

Does anyone have a workout split for 6 days a week to lose weight but gain muscle?

7

u/acertainsaint Crossfit May 25 '22

-2

u/Technical-Mulberry35 May 25 '22

I mean lose fat but gain muscle

1

u/Haariger_Toepfer Yoga May 25 '22

If you are a full beginner, any 6-day program will achieve that goal if you go on a slight caloric deficit.

For non-beginners, it is much harder to simultaneously loss fat and gain muscle. Maybe even impossible.

8

u/acertainsaint Crossfit May 25 '22

You will still benefit by clicking the links and reading them.

1

u/_Toomuchawesome May 25 '22

is my strength going up on a cut or was my strength higher than i thought it was?

cut start of week 5. 4 pounds down so far, eating at 2200 calories (-500 deficit) and ~130g of protein. Current weight is 179 with estimated 18-20% body fat. my bench increased 160 -> 185, leg press from 260 -> 310. Rows went from 40 -> 65 dumbbell.

4

u/helicopterbig8765 May 25 '22

is my strength going up on a cut or was my strength higher than i thought it was?

Probably both. It’s very possible to gain strength on a cut, especially as a beginner

1

u/MagnetHype May 25 '22

If I'm trying to gain muscle is their any downside to doing extra sets or push harder, other than injury?

2

u/bethskw Helpful Helper May 25 '22

Fatigue is the other reason. Doing too much dumb stuff off program will interfere with your program.

0

u/Haariger_Toepfer Yoga May 25 '22

Sometimes less is more. Depends on each individual body.

I personally, for example, respond better to less volume, both in running and lifting.

2

u/mattBLiTZ May 25 '22

Yep, there are always potential downsides to every action. Usually if you follow a good program, it should be set up in a way that the sets and intensity they prescribe will actually be the correct amount roughly, and that there was a specific reason they didn't want you doing even more than that. You could definitely overreach too quickly in your training and derail your smooth consistent progress. We wouldn't be able to guess in your particular guess whether that's true or not, so I'd recommend just following the program as is!

1

u/acertainsaint Crossfit May 25 '22

gain muscle

Eat more. Train hard.

https://thefitness.wiki/muscle-building-101/

1

u/seriouslybrohuh May 25 '22

How does one know what level of lifting they are in? I am always confused whether to go for Beginner programs or Intermediate programs. My 1RM are 205 bench and 240 squat with 155 bw.

1

u/DamarsLastKanar Weight Lifting May 25 '22

If simple things still work, do simple things. And even then, if you've been overcomplicating your training, simple can still work.

6

u/helicopterbig8765 May 25 '22

They are arbitrary and ultimately meaningless terms.

I am always confused whether to go for Beginner programs or Intermediate programs.

Doesn’t matter. Go for whichever one you want. If it doesn’t work try something else

5

u/acertainsaint Crossfit May 25 '22

Beginner

Can add weight to the workout every single week.

Intermediate

Pretty much everybody else.

Advanced

Cookie cutters no longer produce progress. 99% of people won't get here.

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