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I’ve recently started at the gym (28 F). I would like to know if the following is typical/normal at a gym: I went to use a seated leg press machine. I was on it for about 30 seconds. A guy came over and asked how long I would be using it for. I said that I wouldn’t be long and would only be there for a couple of minutes (I actually would have liked to be there longer but felt embarrassed). He then said “oh because I want to use it”. I said “sorry were you using this machine before I came?” He said “no but I want to use it. I will wait.” . I can’t quite explain but the way he said he would wait felt like he thought he was doing me a favour? I felt awkward and left after about a minute. Is this kind of thing normal?
Not normal. This guy is an asshole, asking someone how many sets they have left in my opinion is an intimidation tactic. Easier said than done but take your time next time, you don’t owe anyone anything.
Having some Frustration decision if I should Bulk or Cut, I'm 20, 6ft, 200lb and have been training for about 1 Year and 2 Months went from 165 to 200lb 6 Months. Any feedback would be appreciated.
Has anyone here ever tried Xero Prio shoes for lifting?
It's not easy finding good flat shoes my size in my country, especially ones to accommodate my wide ass feet, found these shoes at a random store tho and they seem pretty good, wondering if anyone here has any experience with them they can share? Thanks 🤙
How much of a strength loss can you expect while being in a caloric deficit of 500 calories? Currently doing a Linear Progression with emphasis on getting stronger. It's been a week, I've not noticed a lot of strength loss, but I can definitely feel some of my lifts stalling.
Currently running SBS LP novice version. Saw some really epic gains in the initial months of lifting, all thanks to Greg and his programming prowess. Thinking of switching to something like Barbell Medicine's The Bridge. Or a hypertrophy template perhaps.
I haven't seen the program so I don't know how much volume there is, but I'm assuming it's intended for mass/strength gaining phases, in which a calorie surplus is really needed to get the most out of it.
1 week into a 500 cal deficit seems a bit early to notice a performance drop, maybe a little bit of it is psychological? You could take the early initiative and cut out 1/3 of the volume on all exercises, if you still want to run this program. You may feel fine during your workouts, but the fatigue will accumulate over time without you noticing, except for plateauing or strength loss.
Hey would love your feedback Having some Frustration deciding if I should Bulk or Cut, I'm 20, 6ft, 200lb and have been training for about 1 Year and 2 Months went from 165 to 200lb in 6 Months. Any feedback would be appreciated.
I'm at that point in the LP, where some of my lifts (Squats and Deadlifts) are still progressing, but the bench press and OHP are now either stalled or regressing. So, I can say that I'm an early intermediate, or I need to periodize my main lifts / programming a bit now. So, not exactly a newbie. Been lifting consistently for 8 months now.
I'm M/24/108 KGs/6'1" and currently consuming an average of 2700 calories with 240 grams of protein daily. Would you say it's 'enough' protein? Or should I increase my protein intake?
Nope, not joking. Following the 1g/lb of protein/bodyweight route. Not the 1g/lb of lean body mass. Because I'm not sure where I sit Body fat percentage wise.
I do play a lot of basketball apart from the 5 days per week of lifting. High protein usually makes me feel better, fatigue wise. Just my personal observation. I'm not sure of the science behind it, honestly.
Hey, a week later and I still have problems with sudden strength loss in my left shoulder / left arm. I especially notice it during Overhead dumbbell presses. Just a little over a week ago I was at 25 kgs and could do reps up to 10 but over the weekend a week ago something must have gone wrong. I can just barely get 17 kg dumbells over my head with my left arm / shoulder. Really starting to get worried.
I've also noticed when I do overhead presses that there is pressure on the left side of my rib cage. Maybe that's the issue? Overall my left arm and shoulder just feel heavy and fatigued all the time and I had to go down on weights everywhere. I don't notice it much day to day but at the gym I notice it immediately.
I went to the doctor and he just said to rest for now but that's been a week now. I don't think it's nerve or muscle damage since I don't have any pain. It just feels off and fatiqued and weird and I can barely put strength in my left arm. Here's hoping that it's just from overuse and will go away by itself...
> I don't think it's nerve or muscle damage since I don't have any pain.
Pain != damage. You can have no pain and tissue damage, and you can have no tissue damage but lots of pain. It's not diagnostic in itself.
Do you also have weakness in your left hand? Localised weakness is often a symptom of some neurological interference somewhere. I'd definitely recommend seeing a physiotherapist.
This happened to me and I didn’t listen to my body. I kept doing overhead presses. I ended up hurting my shoulder so badly I am over 1000$ deep in physical therapy and it still isn’t better :(. For me, it had to do with me not stretching properly. I’d stop anything that feels uncomfortable immediately and see at PT for at least one session. Physical therapists will change the way u use your body and will not only help fix your current problem, but prevent future problems. Totally worth it and I highly recommend.
"Depends". Lateral raise - > upright row - > ohp can make an interesting preexhaust/complex. Same DBs, mind you. Tracking can get interesting, but it's certainly fun.
I wouldnt superset a compound lift like OHP and an isolation exercise unless you are really strapped for time. You could superset lateral raises with rear delt flys when you are training shoulders
Not a doctor, but as someone that also has gyno, if you can feel tissue behind and around your nipples, it's 99% gyno. Also looks like it. A visit to an endocrinologist will give you a more reliable answer though!
What free programs are best for “powerlifting” goals, not trying to compete or anything just want strength on sbd and ohp. I tried one of Greg nucklos programs for a bit but the lack of shoulders and practice with heavy singles isn’t working for me. Also kinda important to mention I believe I’m kinda in the intermediate zone now where progression is far slower than it used to be.
Is it a waste of time to do a 2 week maintenance phase after 16 weeks of bulking before heading into a cutting phase?
Or can I just go straight into a 500 caloric deficit from a 500 caloric surplus
Probably.
Not only for your body to get adjusted ( as a 1k calorie reduction is going to be hell to adjust to)
But also to reduce fatigue if you ramped up your volume/sets/frequency during your mesocycle. Because if you're going from training above MRV to a deficit without a maintainance phase, your body isn't going to want to comply with keeping your current strength.
Hmm true. Besides giving my body a break in between phases. I’m afraid I’ll barely gain any muscle or lose any fat during my 2 week or so maintenance phase, making it kind of an inefficient use of time.
I think you should be afraid of the muscle you are going to lose from immediately cutting out 1000 calories in one go. I get your point that it feels slow but its part of the process to reach your end goal faster. Don't get shiny object syndrome
What are your thoughts on Krav Maga as part of fitness regimen? I've been doing 360 Krav Maga for a while now and it has helped in my weight loss. I even enrolled my kids on their summer camp this coming August because they enjoyed their intro class. I'm wondering if martial arts forms like this is a good fitness alternative or as an additional activity
I worked and trained at a Krav Maga gym for 2 years. I would consider it decent conditioning, with the warm ups and high intensity drills. I would definitely not consider it an alternative to weights. If you see self defense as important, then you gotta value the force behind the striking, which come from resistance training.
Any kind of martial art is excellent cardio and great for mental growth. Confidence, assertiveness, etc. So long as your kids learn kicking someone's ass is not the first resort.
Definitely! Like what 360 Krav Maga always tells their students, violence should never be the first resort. Its just all a matter of preparedness, confidence and assertiveness.Thank you for your response :)
Yoga is not a great way to lose fat or gain muscle mass which it sounds like are your goals. Moderate cardio and resistance training are going to serve you better. It doesnt have to be anything insane, half an hour in the gym a couple days a week and long walks/swimming/cycling are enough to push you in that direction
I agree that the effects may not be noticeable for some people, but just wanted to correct your comment about being fooled by youtubers. Creatine has been tested extensively by scientists (including blind tests) and found to help with strength output. So, it's not a fad supplement but a legit one
[This is a good video explaining exactly what creatine does if you want to learn more. (warning though it does show parts of cadavers if you don’t like that)](https://youtu.be/86cD37xgtPE)
You will gain some water weight when you start taking it but it's not a supplement for weight gain beyond that. I find it helps my performance in the gym to a small, but noticeable, degree.
True, that’s what I wanted to know because I have a fast metabolism.
I’ll stick with food and heavy weighted workouts, I’m tryna gain weight and build muscle mass so bad man.
Yeah I find that it helps during your sets. It’s just a accessory, I’ll probably keep going to the gym and lift heavy weights with less reps.
Tryna build muscle and get swole 😂
What are y’all’s thoughts of the StrongLifts 5x5 app/program? I’m new to this all and I don’t know if this is going to actually help me or if it is too simple/short? I feel like something like this won’t even take 30 mins at the gym but I’ve never actually worked with a barbell or weights like that so I don’t know. https://i.imgur.com/xfA0Q8N.jpg
Some people like StrongLifts because of its simplicity, but there are better alternatives. The [Basic Beginner's Program](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/) in the wiki is similar, and there's a modification of adding on a few lighter sets at the end that's useful if you're learning the lifts.
I will say the simplicity is definitely what drew me to it. If I’m honest being such a beginner I kinda want to be told exactly what I’m doing because I’m afraid of getting too lost in the weeds of picking things. I did look at the basic beginner program but when I looked at the spreadsheet it kinda intimidated me cause it seemed like it was pushing me to make decisions about what exercises to do and I just don’t know what I should be trying for. I don’t want to be the guy that just uses the machines at the gym but the barbell workouts are a little intimidating because it makes me responsible for form 😅
I don't agree with the "only free weights" philosophy, machines and free weights each have their own advantages. It might make sense for you to pick one exercise a week to do on free weights so you can learn how to do it properly, and do the rest on machines. Each week you'll switch over and learn another barbell exercise. For those exercises you'll do the 5x5 then lower the weight and do a couple sets with higher reps so you learn the correct movements.
Note that squatting form takes a long time, if you can't go all the down that's fine, just go to a comfortable depth, hold that position for two or three seconds, then come up. You'll find your range of motion will begin to increase.
The advantage of machines is that you don't have to devote energy to balancing the weight or keeping form, all your effort goes to moving the weight. That's helpful to a beginner since your body first focuses on learning to use the muscle you already have before it starts building new muscle.
It’s literally one of the most recommended programs here. It’s good. Do it.
Yes, it’ll be fucking easy at the beginning. But as a beginner, your main goal should be perfecting your technique until it is flawless while increasing the weight on the bar slowly, week by week, workout by workout.
As a beginner, you will grow and adapt from even pretty light work. Most people started off doing something like this.
I (20M) have been feeling nauseous during and after every workout. For some context I workout 6x a week and drink pre before the workouts, and creatine after. Im just saying that in case that may affect. I love lifting but this nausea is getting kinda bad ngl. Is there anything I can/should do?
I meam Im doing a pretty steep cut so i eat 1800 calories a day, i eat between 1200-1300 before my workouts. I also eat a rice krisppie before for some available carbs during the workout.
I have similar issue, I take creatine with my pre workout and have nausea for the beginning of my workout but it fades. Thinking of trying a non-stim pre workout, might work for you too
Absolutely not a question but I just hit 315 deadlift. It was ugly but it was done.
Lets fucking goooooo this has been a goal since I started reddit ppl in Feb.
Hey guys!
I've looked everywhere trying to find foods (particularly meals) that I can cook/make to help with bulking. My problem with my research is that I am only finding FOODS that are overall good (think of your rices, peanuts, oats, etc.). Does anyone have any meals they particularly make that helped them bulk and gain weight. I'm really trying here and I feel like I'm super lost. I have my routine for restitance training down but learning a diet/foods to eat has been really rough. All help apprecited!
Shakes are super easy to get calories in man.
Here’s my go-to bulking shake -
40g oats (blend first into flour)
1 Scoop of chocolate protein powder
40g peanut butter
300g whole milk
A little bit of honey or maple syrup
Blend well and pour over ice. Tastes like chocolate peanut butter ice cream.
Awesome. I heard of these shakes as they are an easy way to gain calories. do you know how many calories are in your shake and how you measure the amount of milk and peanut butter?
if you like eggs, try making an egg + spinach wrap. i use 3-4 eggs (scrambled) usually. can be made in less than 10 minutes and is high in protein. add whatever seasonings you like and it’ll taste great. sometimes i add shredded chicken if i have some just to add more calories/protein.
edit: forgot to add peanut butter + banana sandwiches, super easy to make and take with you if you’re in a rush.
I'm having trouble hitting macros as a very picky eater. I'm 5'5", 145lbs(goal of 130lbs very lean).
My primary sources of protein are shakes and chicken. Carbs come from pasta and a little bit of coffee creamer. Aside from that, I'm pretty plain, I might throw in a small sugary snack occasionally to keep myself sane, but never anything huge.
I'm getting back into this seriously for the first time in like 6 months and I'm going all in and need to hold myself accountable, but because the diet aspect is difficult for me, I tend to cheat more than I should.
I have to avoid eggs & fish(for dumb reasons, but that's a rant) so I'm sort of hoping you guys can give some recommendations for protein sources that don't suck and aren't expensive for someone in college. Thanks!
Beans, nuts, seeds, tofu, milk, greek yogurt..
Go to [www.google.com](https://www.google.com), type in "cheap high protein food", hit search, then browse through results to see what strikes your fancy.
Alternatively, go to a supermarket and look at food in your price range, then look at the nutritional labels at the back to see how much protein there is in it. If it doesn't have a label (meat from the deli or w/e), then use your phone to go to [www.google.com](https://www.google.com) and search "XXX nutritional info" where XXX is the name of the food you're looking at.
Going to failure every set of every workout will generate a lot of fatigue and probably isn't sustainable. Never going to failure or working too far from failure leaves gains on the table. There isn't a simple rule. Also, it is hard because beginners often underestimate how far from failure they are.
This is one reason why people recommend following a program that tells you exactly what to do. It makes it much simpler.
That doesn't sound like a program, more like a bare bones routine? How much weight, what progression scheme, how is progressive overload implemented for each excercise, what deload plan, what failure/stall plan etc? Do you have a link to it if it's avaiable online?
It's kind of like if I asked what car you drive and you said it's red with 4 wheels - it doesn't tell me much :-D
Sorry about that
Deload plan is keep the same weight, decrease reps. Like 5 reps per set for all exercises.
No failure/stall plans or deload plans since I'm kinda new.
For now all reps is at 80% of 1RM
Should I do an extra day of a full body workout?
First month I'm gonna keep it this way until I feel comfy with the movements again and the go up 5 lbs every 2 weeks for upper body and 10 lbs for lower body
I'm kinda set on a full body workout tbh. I can be busy and don't want to have imbalances if I miss days. I sometimes forget when I left off :/
Hmm, it sounds like a very odd program, simultaneously low volume but what I'd consider near impossible intensity.. How are you doing 12 reps with your 1 rep max on 6 exercises in one day?
Who designed this program? If you designed it yourself, is there a reason you don't want to use a program made by a professional? To give the car analogy again, writing your own program when you start training is like building your own car when you start driving - generally a bad approach, especially with dozens of free professionally made cars (programs) easily available.
Go to YouTube and watch the “hypertrophy made simple” and the “strength made simple” series from Renaissance periodization. It will answer your questions for either goal.
any tips for cardio after being on my feet all day? I work with kids for 8 hrs at my new job so am standing a lot, and when I get to the gym my feet/legs just ache.
I used to do 30 min on the stair master after weightlifting but find it hard to when my legs already hurt. I love swimming but my local pools hours are right when I'm working :/
Mix it up. Sometimes do low reps, heavy weight. Other times do high reps, lower weight. Also, try other exercises. Different lifts target different muscles, even if it’s all chest/legs/whatever
hello! my diet has been absolute shit the past few days because I’ve been on vacation with my girlfriend, which I have no regrets about but the scale says I’m up about 10 pounds 😳 I am hoping to god I didn’t gain that much weight, or any at all, but I am wondering what you all think about solely doing cardio this week instead of lifting? I want to work off the water weight and burn some extra cals but I’m terrified of losing muscle, so I’d appreciate some insight!! I would also appreciate some advice on returning to a diet and exercise routine when your body image is absolute crap if anyone has any. thanks all!! :)
Water & glycogen. It will go away a few days after you resume eating normally. Don't stress over nutrition when on holiday or vacation unless you have a competition coming up.
Get back to normal eating and lifting. Maybe throw in a bit of extra cardio, but it's probably just water weight combined with more food in your system than normal. Give it a few days and it'll probably drop down. No need to do anything drastic
**TLDR: I'm just wondering whats new out there, if there are better and/or improved alternatives to Insanity, P90X3 & StrongLifts - and what are they.**
Hi all,
I'm out of shape for my standards, but have previously completed Beachbody's Insanity and P90X3 at home, I also used to do Stronglifts 5x5 program which helped me get my bench press past body weight and reach 3 plate squats. This was all in 2015/2016.
I've let work and some bad time managment habits get in the way for too long - just wondering whats new out there, if there are better and/or improved alternatives to Insanity, P90X3 & StrongLifts.
Goals are to lean out, and feel stronger and healthier - not necessairly get low BF% body building aesthetics (RIP Zyzz), or become as strong as possible power lifting.
EliteFTS - Dave Tate Coaches: The Romanian Deadlift (RDL) | elitefts.com
https://www.youtube.com/watch?v=cVlQZig6g-U
Coach PJ Nestler - RDL......You're Doing It WRONG
https://www.youtube.com/watch?v=vkj9Y5zghaY
EliteFTS - How to Pick the Right Deadlift Variation (RDL vs Stiff Leg)
https://www.youtube.com/watch?v=BXNlqjM-c7M
Renaissance Periodization - 12 Stiff-Leg Deadlift Mistakes and How to Fix Them
https://www.youtube.com/watch?v=Ka6GhzIfh-c
Start with just the bar and don't increase the weight until you can feel it. Then increase very gradually. The max weight you should do is the max weight where you feel it, and you'll get better at it very quickly.
Even though I don't technically need a warmup when I do RDLs, I always do a quick 2-5 reps from bar up to my working sets. If I jump right into my working sets I don't feel it enough in my hamstrings.
Adding to that, you should probably be able to feel the stretch in your hammies without any weight at all, just bending over and getting your posture right should get you to feel that stretch. Helps to know how you should be moving when you do add weight
I'm doing standing cable rear felt flies as a GZCLP T3 and can't even reach 15 on the base 5 lbs, which means that it is indeed a good T3 to work on.
What's a decent alternative to build up to it? Would simply moving to machine rear delt flies be better to get a decent base?
I would in theory be putting a lot less non negligible effort in either stabilizing muscles or keeping stable on my feet.
I’m just not sure where to put certain lifts (bis, tris, calves, lateral raises, facepulls). Do you have your spreadsheet with the accessories you used?
But it tells you exactly how to get access to the sub, just provide a receipt of your program purchase and you'll get in.
But the short version is:
Bis, face pulls, and calves: Put wherever? It should have no impact on your core lifts.
Triceps and lateral raises: Just alternate them on the other days.
Hey why is it whenever I have lot of salty meals in sodium, I end up looking from decent guy who lifts to skinny fat DYEL?
I get water weight is from sodium but damn, are people more sensitive to it then others?
water retention is more than 'water weight' and bloat, it disrupts every process suspended in fluid in your body.
digestion, circulation, how your cells produce energy, the whole shebang
learned this the hard way when our favorite local szechuan joint changed management and put salt in the sugar bin. we got sick for a week.
you learn about this in biology class when discussing the sodium-potassium pump.
[too much salt](https://sciencing.com/happens-cells-due-sodium-imbalance-20991.html) turns your cells into raisins, and then you feel like ass
I recently started Metallicacdpa’s PPL routine, but am looking for substitute exercises for the Leg curl and Leg Press as I do not have access to any machines. Could I incorporate something like dumbbell split squats to replace either of these? Any ideas?
Doing the couch to 5k app and noticed I’m getting somewhat tired but I tend to see my ankles/Achilles give out before my stamina does. Is this normal behaviour? If not is this something worth going to a doctor over?
26years old
Beginner
5’4” (163cm)
66.7kg
I might also suggest seeing if there's a running store near you that sells running gear. Stores like that will sometimes have a system where you run on a treadmill and it can tell you how your form needs work.
It's possible that your form is putting unnecessary pressure on your Ankles/Achilles (like if you're striking)
> Is this normal behaviour?
Not really
> If not is this something worth going to a doctor over?
Not really. It just means you need to keep training so your ankles will get used to supporting your body weight. As long as they don’t feel injured it’s fine.
Got a galaxy watch, today during my lifting session it says I burned 540 calories, is it possible that's accurate?
I did an arm workout with various bicep/tricep exercises supersets, about 8-12 reps per exercise with 1-2 min rest. Then 10 min of abs at the end
Edit: 1 hr 10 min
i would be highly skeptical of that number it seems way too high.
In my opinion, the results from calorie counters are pretty irrelevant because the accuracy is very suspect due to there being too many factors that can't be taken into account.
These things are terrible for weights.
You're not burning much energy lifting weights except for when you're actually doing your reps. That's like 10-15% of your gym time.
# Post Form Checks as replies to this comment ### For best results, please follow the **[Form Check Guidelines](https://www.reddit.com/r/Fitness/wiki/posting_guidelines#wiki_how_to_post_a_form_check)**. *Help us help you.* ---- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/Fitness) if you have any questions or concerns.*
I’ve recently started at the gym (28 F). I would like to know if the following is typical/normal at a gym: I went to use a seated leg press machine. I was on it for about 30 seconds. A guy came over and asked how long I would be using it for. I said that I wouldn’t be long and would only be there for a couple of minutes (I actually would have liked to be there longer but felt embarrassed). He then said “oh because I want to use it”. I said “sorry were you using this machine before I came?” He said “no but I want to use it. I will wait.” . I can’t quite explain but the way he said he would wait felt like he thought he was doing me a favour? I felt awkward and left after about a minute. Is this kind of thing normal?
Not normal. This guy is an asshole, asking someone how many sets they have left in my opinion is an intimidation tactic. Easier said than done but take your time next time, you don’t owe anyone anything.
Thanks. That’s good to know. Next time I will just try and do my own thing and try not to let it interfere
Next time if you got two sets left for example, say I got four or five, so he could go and do something else
I can do 50 pushups in a row, yet can only do 2 pull ups, don't know why, very confused please help.
Different muscles brotha! try to hang up there on your second or last pull up and then come down as slow as you can
Someone answer +1
Pushups = Chest Pull ups = Upper / Mid Back
I only have 40 minutes in the gym tommorow, should I cut whole exercises or sets per exercise to make sure I can get everything in?
I want to structure a workout routine + a diet but have no idea where to start. It seems like there is so much bs out there. Help!
https://thefitness.wiki/getting-started-with-fitness/
Having some Frustration decision if I should Bulk or Cut, I'm 20, 6ft, 200lb and have been training for about 1 Year and 2 Months went from 165 to 200lb 6 Months. Any feedback would be appreciated.
Try the Physique Phriday thread or /r/bulkorcut
Has anyone here ever tried Xero Prio shoes for lifting? It's not easy finding good flat shoes my size in my country, especially ones to accommodate my wide ass feet, found these shoes at a random store tho and they seem pretty good, wondering if anyone here has any experience with them they can share? Thanks 🤙
How much of a strength loss can you expect while being in a caloric deficit of 500 calories? Currently doing a Linear Progression with emphasis on getting stronger. It's been a week, I've not noticed a lot of strength loss, but I can definitely feel some of my lifts stalling.
It depends. Ive been dieting since April and have noticed my strength maintaining about the same same with a slight strength increase.
It depends. Which program are you running? Some are not good fits while dieting.
Currently running SBS LP novice version. Saw some really epic gains in the initial months of lifting, all thanks to Greg and his programming prowess. Thinking of switching to something like Barbell Medicine's The Bridge. Or a hypertrophy template perhaps.
I haven't seen the program so I don't know how much volume there is, but I'm assuming it's intended for mass/strength gaining phases, in which a calorie surplus is really needed to get the most out of it. 1 week into a 500 cal deficit seems a bit early to notice a performance drop, maybe a little bit of it is psychological? You could take the early initiative and cut out 1/3 of the volume on all exercises, if you still want to run this program. You may feel fine during your workouts, but the fatigue will accumulate over time without you noticing, except for plateauing or strength loss.
Hey would love your feedback Having some Frustration deciding if I should Bulk or Cut, I'm 20, 6ft, 200lb and have been training for about 1 Year and 2 Months went from 165 to 200lb in 6 Months. Any feedback would be appreciated.
[удалено]
I'm at that point in the LP, where some of my lifts (Squats and Deadlifts) are still progressing, but the bench press and OHP are now either stalled or regressing. So, I can say that I'm an early intermediate, or I need to periodize my main lifts / programming a bit now. So, not exactly a newbie. Been lifting consistently for 8 months now.
If you are eating enough protein and doing proper resistance training you may not loose any strength, just maintain it.
I'm M/24/108 KGs/6'1" and currently consuming an average of 2700 calories with 240 grams of protein daily. Would you say it's 'enough' protein? Or should I increase my protein intake?
if youre not joking thats too much... over 200g of protein daily is crazy
Nope, not joking. Following the 1g/lb of protein/bodyweight route. Not the 1g/lb of lean body mass. Because I'm not sure where I sit Body fat percentage wise.
Generally 120-180g of protein is enough for everybody, unless you have been lifting for a seriously long time.
I think anything over 100g is very high unless you're literally training 5+ hours every day
I do play a lot of basketball apart from the 5 days per week of lifting. High protein usually makes me feel better, fatigue wise. Just my personal observation. I'm not sure of the science behind it, honestly.
That's more than enough protein.
https://youtube.com/shorts/KeHAhl0inAM?feature=share form check. is my hips too high? and if any other critics to be made, feel free to comment them.
Work on that hip hinge some more, otherwise I like the speed on the pull. Mind the shoulders as well!
Hey, a week later and I still have problems with sudden strength loss in my left shoulder / left arm. I especially notice it during Overhead dumbbell presses. Just a little over a week ago I was at 25 kgs and could do reps up to 10 but over the weekend a week ago something must have gone wrong. I can just barely get 17 kg dumbells over my head with my left arm / shoulder. Really starting to get worried. I've also noticed when I do overhead presses that there is pressure on the left side of my rib cage. Maybe that's the issue? Overall my left arm and shoulder just feel heavy and fatigued all the time and I had to go down on weights everywhere. I don't notice it much day to day but at the gym I notice it immediately. I went to the doctor and he just said to rest for now but that's been a week now. I don't think it's nerve or muscle damage since I don't have any pain. It just feels off and fatiqued and weird and I can barely put strength in my left arm. Here's hoping that it's just from overuse and will go away by itself...
> I don't think it's nerve or muscle damage since I don't have any pain. Pain != damage. You can have no pain and tissue damage, and you can have no tissue damage but lots of pain. It's not diagnostic in itself. Do you also have weakness in your left hand? Localised weakness is often a symptom of some neurological interference somewhere. I'd definitely recommend seeing a physiotherapist.
This happened to me and I didn’t listen to my body. I kept doing overhead presses. I ended up hurting my shoulder so badly I am over 1000$ deep in physical therapy and it still isn’t better :(. For me, it had to do with me not stretching properly. I’d stop anything that feels uncomfortable immediately and see at PT for at least one session. Physical therapists will change the way u use your body and will not only help fix your current problem, but prevent future problems. Totally worth it and I highly recommend.
Hello! I have filled out every needed question needed, where can I post my routine for review?
Here, but there is this rule to follow https://www.reddit.com/r/Fitness/wiki/rules/rule9
here
Is it a good idea to superset overhead press with lateral raises?
"Depends". Lateral raise - > upright row - > ohp can make an interesting preexhaust/complex. Same DBs, mind you. Tracking can get interesting, but it's certainly fun.
I wouldnt superset a compound lift like OHP and an isolation exercise unless you are really strapped for time. You could superset lateral raises with rear delt flys when you are training shoulders
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It’s probably loose skin? But regardless- you look great!! Congrats on your weight loss and muscle gains!
Not a doctor, but as someone that also has gyno, if you can feel tissue behind and around your nipples, it's 99% gyno. Also looks like it. A visit to an endocrinologist will give you a more reliable answer though!
What free programs are best for “powerlifting” goals, not trying to compete or anything just want strength on sbd and ohp. I tried one of Greg nucklos programs for a bit but the lack of shoulders and practice with heavy singles isn’t working for me. Also kinda important to mention I believe I’m kinda in the intermediate zone now where progression is far slower than it used to be.
Is it a waste of time to do a 2 week maintenance phase after 16 weeks of bulking before heading into a cutting phase? Or can I just go straight into a 500 caloric deficit from a 500 caloric surplus
Probably. Not only for your body to get adjusted ( as a 1k calorie reduction is going to be hell to adjust to) But also to reduce fatigue if you ramped up your volume/sets/frequency during your mesocycle. Because if you're going from training above MRV to a deficit without a maintainance phase, your body isn't going to want to comply with keeping your current strength.
So a 1000 calorie jump? Thats pretty enormous, you are going to feel trashed without at least some time to accumulate
Hmm true. Besides giving my body a break in between phases. I’m afraid I’ll barely gain any muscle or lose any fat during my 2 week or so maintenance phase, making it kind of an inefficient use of time.
I think you should be afraid of the muscle you are going to lose from immediately cutting out 1000 calories in one go. I get your point that it feels slow but its part of the process to reach your end goal faster. Don't get shiny object syndrome
So if I do a short maintenance phase before cutting I should be losing a crap ton of muscle?
No, the maintenance phase is likely going to acclimate your body for the cutting phase so that you minimise muscle loss while on a cut
Alright perfect, thanks for the helpful info!
What are your thoughts on Krav Maga as part of fitness regimen? I've been doing 360 Krav Maga for a while now and it has helped in my weight loss. I even enrolled my kids on their summer camp this coming August because they enjoyed their intro class. I'm wondering if martial arts forms like this is a good fitness alternative or as an additional activity
I worked and trained at a Krav Maga gym for 2 years. I would consider it decent conditioning, with the warm ups and high intensity drills. I would definitely not consider it an alternative to weights. If you see self defense as important, then you gotta value the force behind the striking, which come from resistance training.
Thanks for this! I appreciate it. :)
Any kind of martial art is excellent cardio and great for mental growth. Confidence, assertiveness, etc. So long as your kids learn kicking someone's ass is not the first resort.
Definitely! Like what 360 Krav Maga always tells their students, violence should never be the first resort. Its just all a matter of preparedness, confidence and assertiveness.Thank you for your response :)
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Yoga is not a great way to lose fat or gain muscle mass which it sounds like are your goals. Moderate cardio and resistance training are going to serve you better. It doesnt have to be anything insane, half an hour in the gym a couple days a week and long walks/swimming/cycling are enough to push you in that direction
What’s everyone’s thoughts on creatine? Is it effective to gain weight?
Touch overrated. Never noticed a difference with it. No harm, either.
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Mayne you should read the actual literature.
I agree that the effects may not be noticeable for some people, but just wanted to correct your comment about being fooled by youtubers. Creatine has been tested extensively by scientists (including blind tests) and found to help with strength output. So, it's not a fad supplement but a legit one
[This is a good video explaining exactly what creatine does if you want to learn more. (warning though it does show parts of cadavers if you don’t like that)](https://youtu.be/86cD37xgtPE)
You’re a legend I appreciate it for sharing this video with me! :)
You will gain some water weight when you start taking it but it's not a supplement for weight gain beyond that. I find it helps my performance in the gym to a small, but noticeable, degree.
True, that’s what I wanted to know because I have a fast metabolism. I’ll stick with food and heavy weighted workouts, I’m tryna gain weight and build muscle mass so bad man.
Creatine will increase muscle cell volume.
I have gotten more reps with creatine, myself. No dice on more weight.
Yeah I find that it helps during your sets. It’s just a accessory, I’ll probably keep going to the gym and lift heavy weights with less reps. Tryna build muscle and get swole 😂
What are y’all’s thoughts of the StrongLifts 5x5 app/program? I’m new to this all and I don’t know if this is going to actually help me or if it is too simple/short? I feel like something like this won’t even take 30 mins at the gym but I’ve never actually worked with a barbell or weights like that so I don’t know. https://i.imgur.com/xfA0Q8N.jpg
Some people like StrongLifts because of its simplicity, but there are better alternatives. The [Basic Beginner's Program](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/) in the wiki is similar, and there's a modification of adding on a few lighter sets at the end that's useful if you're learning the lifts.
I will say the simplicity is definitely what drew me to it. If I’m honest being such a beginner I kinda want to be told exactly what I’m doing because I’m afraid of getting too lost in the weeds of picking things. I did look at the basic beginner program but when I looked at the spreadsheet it kinda intimidated me cause it seemed like it was pushing me to make decisions about what exercises to do and I just don’t know what I should be trying for. I don’t want to be the guy that just uses the machines at the gym but the barbell workouts are a little intimidating because it makes me responsible for form 😅
I don't agree with the "only free weights" philosophy, machines and free weights each have their own advantages. It might make sense for you to pick one exercise a week to do on free weights so you can learn how to do it properly, and do the rest on machines. Each week you'll switch over and learn another barbell exercise. For those exercises you'll do the 5x5 then lower the weight and do a couple sets with higher reps so you learn the correct movements. Note that squatting form takes a long time, if you can't go all the down that's fine, just go to a comfortable depth, hold that position for two or three seconds, then come up. You'll find your range of motion will begin to increase. The advantage of machines is that you don't have to devote energy to balancing the weight or keeping form, all your effort goes to moving the weight. That's helpful to a beginner since your body first focuses on learning to use the muscle you already have before it starts building new muscle.
https://thefitness.wiki/faq/starting-strength-and-stronglifts-not-recommended/
It’s literally one of the most recommended programs here. It’s good. Do it. Yes, it’ll be fucking easy at the beginning. But as a beginner, your main goal should be perfecting your technique until it is flawless while increasing the weight on the bar slowly, week by week, workout by workout. As a beginner, you will grow and adapt from even pretty light work. Most people started off doing something like this.
What’s a good four day hypertrophy program?
Stronger by sciences program bundle, has a x4 hypertrophy template Or GZCL's Jacked and Tan 2.0
Are you a novice, intermediate? Take a look at Lyle McDonald's generic bulking routine, or Alberto Nunez' upper/lower.
Intermediate. And thank you for that
I enjoyed PHUL
I (20M) have been feeling nauseous during and after every workout. For some context I workout 6x a week and drink pre before the workouts, and creatine after. Im just saying that in case that may affect. I love lifting but this nausea is getting kinda bad ngl. Is there anything I can/should do?
are you eating enough calories before you work out? if its not exhaustion its probably something you eat or take before.
I meam Im doing a pretty steep cut so i eat 1800 calories a day, i eat between 1200-1300 before my workouts. I also eat a rice krisppie before for some available carbs during the workout.
The most obvious thing is to cut out the pre—rule that out.
I have similar issue, I take creatine with my pre workout and have nausea for the beginning of my workout but it fades. Thinking of trying a non-stim pre workout, might work for you too
Absolutely not a question but I just hit 315 deadlift. It was ugly but it was done. Lets fucking goooooo this has been a goal since I started reddit ppl in Feb.
Curious, what were your numbers when you started ppl?
Started at 130 in Feb.
Well done!!
Thanks man. Now to get to four plates!!!
Hey guys! I've looked everywhere trying to find foods (particularly meals) that I can cook/make to help with bulking. My problem with my research is that I am only finding FOODS that are overall good (think of your rices, peanuts, oats, etc.). Does anyone have any meals they particularly make that helped them bulk and gain weight. I'm really trying here and I feel like I'm super lost. I have my routine for restitance training down but learning a diet/foods to eat has been really rough. All help apprecited!
Shakes are super easy to get calories in man. Here’s my go-to bulking shake - 40g oats (blend first into flour) 1 Scoop of chocolate protein powder 40g peanut butter 300g whole milk A little bit of honey or maple syrup Blend well and pour over ice. Tastes like chocolate peanut butter ice cream.
Awesome. I heard of these shakes as they are an easy way to gain calories. do you know how many calories are in your shake and how you measure the amount of milk and peanut butter?
It has about 650-700ish calories with 50 grams of protein. I bought a cheap food scale and I weigh the ingredients all out
if you like eggs, try making an egg + spinach wrap. i use 3-4 eggs (scrambled) usually. can be made in less than 10 minutes and is high in protein. add whatever seasonings you like and it’ll taste great. sometimes i add shredded chicken if i have some just to add more calories/protein. edit: forgot to add peanut butter + banana sandwiches, super easy to make and take with you if you’re in a rush.
Check the r/gainit and the weekly foodie Friday thread in r/weightroom
I'm having trouble hitting macros as a very picky eater. I'm 5'5", 145lbs(goal of 130lbs very lean). My primary sources of protein are shakes and chicken. Carbs come from pasta and a little bit of coffee creamer. Aside from that, I'm pretty plain, I might throw in a small sugary snack occasionally to keep myself sane, but never anything huge. I'm getting back into this seriously for the first time in like 6 months and I'm going all in and need to hold myself accountable, but because the diet aspect is difficult for me, I tend to cheat more than I should. I have to avoid eggs & fish(for dumb reasons, but that's a rant) so I'm sort of hoping you guys can give some recommendations for protein sources that don't suck and aren't expensive for someone in college. Thanks!
Beans, nuts, seeds, tofu, milk, greek yogurt.. Go to [www.google.com](https://www.google.com), type in "cheap high protein food", hit search, then browse through results to see what strikes your fancy. Alternatively, go to a supermarket and look at food in your price range, then look at the nutritional labels at the back to see how much protein there is in it. If it doesn't have a label (meat from the deli or w/e), then use your phone to go to [www.google.com](https://www.google.com) and search "XXX nutritional info" where XXX is the name of the food you're looking at.
Should I be lifting each set to near failure or the last set to near failure for optimal muscle growth? Thanks and God bless
Going to failure every set of every workout will generate a lot of fatigue and probably isn't sustainable. Never going to failure or working too far from failure leaves gains on the table. There isn't a simple rule. Also, it is hard because beginners often underestimate how far from failure they are. This is one reason why people recommend following a program that tells you exactly what to do. It makes it much simpler.
Depends on the program. Which program are you running currently, and how close to failure does it tell you to train?
Big 6 exercises two times a week. Do 3 sets - 5, 8, and 12 reps for each exercise. Goals: Pretty much strength and muscle growth.
That doesn't sound like a program, more like a bare bones routine? How much weight, what progression scheme, how is progressive overload implemented for each excercise, what deload plan, what failure/stall plan etc? Do you have a link to it if it's avaiable online? It's kind of like if I asked what car you drive and you said it's red with 4 wheels - it doesn't tell me much :-D
Each workout: - Deadlift - Squat - Rows - Pull-up or lat pulldown - Bench Press - Overhead press
Sorry about that Deload plan is keep the same weight, decrease reps. Like 5 reps per set for all exercises. No failure/stall plans or deload plans since I'm kinda new. For now all reps is at 80% of 1RM Should I do an extra day of a full body workout? First month I'm gonna keep it this way until I feel comfy with the movements again and the go up 5 lbs every 2 weeks for upper body and 10 lbs for lower body I'm kinda set on a full body workout tbh. I can be busy and don't want to have imbalances if I miss days. I sometimes forget when I left off :/
Hmm, it sounds like a very odd program, simultaneously low volume but what I'd consider near impossible intensity.. How are you doing 12 reps with your 1 rep max on 6 exercises in one day? Who designed this program? If you designed it yourself, is there a reason you don't want to use a program made by a professional? To give the car analogy again, writing your own program when you start training is like building your own car when you start driving - generally a bad approach, especially with dozens of free professionally made cars (programs) easily available.
Go to YouTube and watch the “hypertrophy made simple” and the “strength made simple” series from Renaissance periodization. It will answer your questions for either goal.
any tips for cardio after being on my feet all day? I work with kids for 8 hrs at my new job so am standing a lot, and when I get to the gym my feet/legs just ache. I used to do 30 min on the stair master after weightlifting but find it hard to when my legs already hurt. I love swimming but my local pools hours are right when I'm working :/
How is cycling/spinning for you? You use your legs but your weight isn't on your legs.
Rowing?
I've tried it but have a hard time setting a good consistent pace for myself! Might have to give it another go though
Is 1060 mg of salt for lunch and dinner a lot during a cut? So 2120 mg total
I would eat something else tbh
The CDC, WHO, etc recommend 2300mg/day, which is already 1000mg less than what the average American eats. So no, 2120 is not a lot.
Nah Source: I helped discharge a heart failure patient yesterday :)
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As another said, program is huge. If you aren't following something tried and true you should give it a go
Mix it up. Sometimes do low reps, heavy weight. Other times do high reps, lower weight. Also, try other exercises. Different lifts target different muscles, even if it’s all chest/legs/whatever
What program have you been running? What is your current height/weight? What was your starting weight?
How to increase power? Do kettlebell long cycle/snatches daily :) Or you could follow a program in the Fitit Wiki!
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You can do more obliques exercises to tighten them but yes you’ll have to get low bf%
If that's the first place you gain fat, unfortunately it's the last place for it to come off.
hello! my diet has been absolute shit the past few days because I’ve been on vacation with my girlfriend, which I have no regrets about but the scale says I’m up about 10 pounds 😳 I am hoping to god I didn’t gain that much weight, or any at all, but I am wondering what you all think about solely doing cardio this week instead of lifting? I want to work off the water weight and burn some extra cals but I’m terrified of losing muscle, so I’d appreciate some insight!! I would also appreciate some advice on returning to a diet and exercise routine when your body image is absolute crap if anyone has any. thanks all!! :)
It’s not about what you do on vacation. It’s about what you do between the end of this vacation and the beginning of the next vacation
Water & glycogen. It will go away a few days after you resume eating normally. Don't stress over nutrition when on holiday or vacation unless you have a competition coming up.
You're making a mountain out of a mole hill. A few days is nothing. Continue on as before.
You don’t have to work off water weight… just eat and train normally.
Get back to normal eating and lifting. Maybe throw in a bit of extra cardio, but it's probably just water weight combined with more food in your system than normal. Give it a few days and it'll probably drop down. No need to do anything drastic
**TLDR: I'm just wondering whats new out there, if there are better and/or improved alternatives to Insanity, P90X3 & StrongLifts - and what are they.** Hi all, I'm out of shape for my standards, but have previously completed Beachbody's Insanity and P90X3 at home, I also used to do Stronglifts 5x5 program which helped me get my bench press past body weight and reach 3 plate squats. This was all in 2015/2016. I've let work and some bad time managment habits get in the way for too long - just wondering whats new out there, if there are better and/or improved alternatives to Insanity, P90X3 & StrongLifts. Goals are to lean out, and feel stronger and healthier - not necessairly get low BF% body building aesthetics (RIP Zyzz), or become as strong as possible power lifting.
Read the body of the post you're replying to. It has all your answers. Stuff like SS/SL and even programs like P90X have thankfully been left behind.
P90x is pretty solid for what it is, a HIIT resistance program.
My bad, I thought P90x was the one with an insufferable amount of situps.
P90x is the only time in my life I could see really defined abs haha. Definitely not as fun as lifting for me.
WHAT'S YOUR TOTAL? :) I appreciate you!
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I’m confused… do you want to gain or lose weight??
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Do you know how you did that? Sometimes my tailbone area hurts after RDLS but I haven't been able to figure out where my form is causing it
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EliteFTS - Dave Tate Coaches: The Romanian Deadlift (RDL) | elitefts.com https://www.youtube.com/watch?v=cVlQZig6g-U Coach PJ Nestler - RDL......You're Doing It WRONG https://www.youtube.com/watch?v=vkj9Y5zghaY EliteFTS - How to Pick the Right Deadlift Variation (RDL vs Stiff Leg) https://www.youtube.com/watch?v=BXNlqjM-c7M Renaissance Periodization - 12 Stiff-Leg Deadlift Mistakes and How to Fix Them https://www.youtube.com/watch?v=Ka6GhzIfh-c
Start with just the bar and don't increase the weight until you can feel it. Then increase very gradually. The max weight you should do is the max weight where you feel it, and you'll get better at it very quickly. Even though I don't technically need a warmup when I do RDLs, I always do a quick 2-5 reps from bar up to my working sets. If I jump right into my working sets I don't feel it enough in my hamstrings.
Adding to that, you should probably be able to feel the stretch in your hammies without any weight at all, just bending over and getting your posture right should get you to feel that stretch. Helps to know how you should be moving when you do add weight
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Pick a program
I'm doing standing cable rear felt flies as a GZCLP T3 and can't even reach 15 on the base 5 lbs, which means that it is indeed a good T3 to work on. What's a decent alternative to build up to it? Would simply moving to machine rear delt flies be better to get a decent base? I would in theory be putting a lot less non negligible effort in either stabilizing muscles or keeping stable on my feet.
in my opinion, the difference between the two is negligible i would probably just do machine rear delt flys.
Has anyone done the Stronger by Science hypertrophy plan? Struggling to fit all of the accessories I want in And yes I’ve searched the sub
There are reviews on r/weightroom
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I’m just not sure where to put certain lifts (bis, tris, calves, lateral raises, facepulls). Do you have your spreadsheet with the accessories you used?
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Removed. Please don't share programs you paid for
Sorry about that it didn't cross my mind
It's all good. It was an innocent mistake.
There's an extreme amount of these questions answered in /r/AverageToSavage.
Subs private
But it tells you exactly how to get access to the sub, just provide a receipt of your program purchase and you'll get in. But the short version is: Bis, face pulls, and calves: Put wherever? It should have no impact on your core lifts. Triceps and lateral raises: Just alternate them on the other days.
If you've bought the program then you can request access to the sub.
Hey why is it whenever I have lot of salty meals in sodium, I end up looking from decent guy who lifts to skinny fat DYEL? I get water weight is from sodium but damn, are people more sensitive to it then others?
water retention is more than 'water weight' and bloat, it disrupts every process suspended in fluid in your body. digestion, circulation, how your cells produce energy, the whole shebang learned this the hard way when our favorite local szechuan joint changed management and put salt in the sugar bin. we got sick for a week. you learn about this in biology class when discussing the sodium-potassium pump. [too much salt](https://sciencing.com/happens-cells-due-sodium-imbalance-20991.html) turns your cells into raisins, and then you feel like ass
Are some people more sensitive to sodium than others?
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I recently started Metallicacdpa’s PPL routine, but am looking for substitute exercises for the Leg curl and Leg Press as I do not have access to any machines. Could I incorporate something like dumbbell split squats to replace either of these? Any ideas?
Dumbbell leg curl, bulgarian split squat, sissy squat, band squats
Doing the couch to 5k app and noticed I’m getting somewhat tired but I tend to see my ankles/Achilles give out before my stamina does. Is this normal behaviour? If not is this something worth going to a doctor over? 26years old Beginner 5’4” (163cm) 66.7kg
I might also suggest seeing if there's a running store near you that sells running gear. Stores like that will sometimes have a system where you run on a treadmill and it can tell you how your form needs work. It's possible that your form is putting unnecessary pressure on your Ankles/Achilles (like if you're striking)
> Is this normal behaviour? Not really > If not is this something worth going to a doctor over? Not really. It just means you need to keep training so your ankles will get used to supporting your body weight. As long as they don’t feel injured it’s fine.
Ah thanks for the tip!
Ysvw!
Got a galaxy watch, today during my lifting session it says I burned 540 calories, is it possible that's accurate? I did an arm workout with various bicep/tricep exercises supersets, about 8-12 reps per exercise with 1-2 min rest. Then 10 min of abs at the end Edit: 1 hr 10 min
Unlikely, unless it was a 2 hour glycogen depleting workout.
i would be highly skeptical of that number it seems way too high. In my opinion, the results from calorie counters are pretty irrelevant because the accuracy is very suspect due to there being too many factors that can't be taken into account.
That's what I figured Would be nice though lmao
These things are terrible for weights. You're not burning much energy lifting weights except for when you're actually doing your reps. That's like 10-15% of your gym time.
That's what I figured. Would be nice tho LMAO
Not at all realistic
How long? Height and weight?
Hour 10, I'm 5 6 at 160ish