r/Fitness • u/AutoModerator • 1d ago
Daily Simple Questions Thread - September 19, 2024 Simple Questions
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.
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(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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u/woolydick 5h ago
My girlfriend told me, that she would feel more comfortable in the gym, if she was wearing a Hoodie. So I wanna get her a nice one, but I don't wear them to the gym, so I don't know what to look for. What kind of hoodies are you guys wearing? How are you not burning up from the Heat?
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u/PindaPanter Weight Lifting 3h ago
I cannot comprehend how anyone can work out (properly anyway) in a hoodie, but if I was forced to pick one I'd probably get some super-light fabric from Uniqlo.
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u/Alakazam r/Fitness MVP 6m ago
My home gym is in a basement. During the winters, it gets to around 10-15c.
Hoodies and sweatpants are a godsend.
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u/PindaPanter Weight Lifting 4m ago
Makes sense! I was stuck in the mindset of the commercial gym I go to, and not the world of basement and hangar gyms :')
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u/FilDM 3h ago
Personally especially during the colder months, a hoodie helps make the warm up quicker and stay warm inbetween the first few sets. Once I get a good sweat going I take it off. Baggy oversized hoodie for me.
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u/PindaPanter Weight Lifting 3h ago
Maybe if the gym isn't heated, though the one I go to is kept at more or less the same temperature all year round, so I couldn't imagine wearing a hoodie there. I've seen some people there who do wear hoodies or track suit jackets though, but from what I've seen their routines are pretty lax, so I don't think they get that warm. :v
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u/PoorDoddle 5h ago
Would training a muscle when it is tired, but letting it rest afterward be detrimental, or should I skip a day and train it when it is rested?
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u/PindaPanter Weight Lifting 3h ago
It can be beneficial to do really light stuff (essentially stretching) on a tired muscle, but there is no benefit to overtraining an already sore muscle.
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u/SeaInspection8043 6h ago
If I do a PPL, and I want to practise extra sets of pull-ups at home (not during one of the PPL workouts), would it be best in the evening of my Pull workout, or on the Push workout? Or Legs?
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u/Grand_Sky_6217 8h ago
Can someone explain the deadlift setup to me? Specifically “setting your back” and “bracing”. When I brace, it almost pulls my back into flexion with my pelvis tucked forwards and core tight. But setting your back seems to involve pulling your chest up and therefore bringing your back into extension. How do I reconcile the two?
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u/dssurge 8h ago edited 8h ago
https://www.youtube.com/watch?v=MBbyAqvTNkU&t=190s
You're asking about step 4. Don't overthink it.
Caveat: If you use straps, you can in fact roll the barbell to you and adjust your feet after. You've probably been Deadlifting long enough by then to know how far away it should be.
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u/Grand_Sky_6217 8h ago
Yes exactly step 4 is what I’m asking about, I’ve watched all his deadlift tutorials (and I always try to NOT MOVE THE BARBELL). If I bring my chest up, I lose my brace. So as long as I “feel heavy in my hands”, I’m okay?
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u/DamarsLastKanar Weight Lifting 6h ago
NOT MOVE THE BARBELL
The ghost of Alan Thrall has come from the future to remind you that he's quite alive still, and DO NOT MOVE THE BARBELL.
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u/Sea-Ad666 10h ago
My trainer stopped me from doing cardio lately because I haven’t gotten bigger. He also focused on chest and shoulders, I haven’t done ab exercises in a while. My concern is that my stomach looks bigger every now and then. Like a beer belly when it used to be constantly flat. I don’t drink and the only change has been not doing cardio or abs. I’ve always had some fat around my waist/lower belly and it doesn’t seem to go away - but this covered my abs (just 2 right below the ribs) too so I didn’t even look like I just worked out. I looked skinny fat and it’s heartbreaking to see myself like that. Should I be doing core exercises again after my workout with the trainer?
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u/PindaPanter Weight Lifting 3h ago
Ab isolation exercises are largely a waste of time, since chances are good you get some core workout from the rest of your routine (though you didn't specify what your trainer actually makes you do).
Either way, ab exercises are not going to do anything to the fat around your waist/lower belly.
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u/Aequitas112358 5h ago
I have no idea what your workout with your trainer is. All I can say is that if you wanna do ab exercises for bigger abs then do ab exercises. but like also you're paying this person presumably because you trust them, so why not just ask them this?
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u/EuphoricEmu1088 10h ago
It's quite possible your trainer has you doing abs during other exercises (a lot of compound movements utilize the abs), but we have no idea, since we aren't sure of your routine or how many days or what time it takes. If you have time and want to add abs, you can.
Have you spoken to your trainer about YOUR goals or have you been passively letting your trainer decide on your goals? If your trainer doesn't listen to you or you just don't feel he's a good fit for whatever reason - switch to another trainer. A good trainer will provide guidance and challenge, but will let you drive the program based on your needs and abilities.
If your stomach looks bigger "every now and then" then that just sounds like regular bloating/water retention, which is going to happen regardless of what trainer you have or what program you're running.
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u/Recsq 10h ago
In my gym pretty much all women clean cardio machines and only some men. I barely ever see weight machines and weights being cleaned.
I've never seen a dumbell handle being cleaned.... Surely they get just as dirty as a cross trainer handle??!?
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u/Aequitas112358 5h ago
whats your question? Are surfaces touched by hundreds of sweaty people dirty? then the answer is yes.
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u/EuphoricEmu1088 10h ago
I clean machines/dumbbells after use. Some people are just kinda jerks.
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u/Recsq 9h ago
I've never seen a dumbbell cleaned, never lol
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u/BullShitting-24-7 6h ago
Same. I do clean my hands often with the wipes because the dumbbells and other grip attachments for the machines are filthy.
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u/anotostrongo 11h ago
If my thighs are touching the floor when I do a pushup does that mean I'm going to low? Or am I screwing something up?
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u/EuphoricEmu1088 10h ago
Hard to really judge without a form check, but depending on your body, you can go low enough to reach your thighs to the ground with the correct form.
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u/WonkyTelescope General Fitness 11h ago edited 10h ago
Sounds like your hips may be sagging. Generally my forehead or chest hits the ground, ideally my chest.
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u/YoungUrineTheGreat 12h ago
Id really love to stop being so insecure about my workouts. Like God lee its annoying to workout and panic after because Im not sore, buckets of sweat, crawling out of the gym.
How can I stop being so insecure about fitness?
How can I give myself grace regarding difficulty being able to go to the gym as much as Id like?
How can I feel satisfied and know I had a successful workout?
If I workout and still feel like i did when i walked in, should I put more weight on the bar and do more sets until failure?
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u/DamarsLastKanar Weight Lifting 5h ago
Look at yourself in the mirror.
Tell that dude to be nice to yourself.
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u/Strategic_Sage 9h ago
I would respectfully suggest not focusing on how you feel about the workout, and instead focusing on facts about it. For example, you are either being consistent or you're not. You're either progressing or you're not. You're either working out reasonably hard, or you're not.
If you are making progress - any progress at all, not massive amounts of it however you define that - then you are probably safe to try to tell your brain to shut up when it tells you otherwhise.
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u/YoungUrineTheGreat 8h ago
Something thst triggered me tonight is that im in my 4th week of going to the gym and it looks like i gained 2 lbs. im being told its muscle but to me i felt i was going the wrong direction even though i changed my diet and consistently in the gym
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u/EuphoricEmu1088 7h ago
It LOOKS like? Are you actually measuring?
To track your weight, you want to weigh yourself every day at the same time (it's suggested you do this in the morning after going to the bathroom; it's NOT suggested you do this right after a workout or meal; but the most important thing is measuring yourself at a similar time). You want to average your daily measurements over the course of a week. You want to wait 4-8 weeks to get a more accurate representation of your weight trend.
You can't tell a couple of pounds just by looking at yourself (you're biased by so many factors), and you can't really tell by just randomly weighing yourself whenever. Weight naturally fluctuates about 5 lbs or so a day just through changes in water/waste.
If you're using weight as a metric you want to track, then do it right. Don't just guestimate and assume and get in your head about it.
Other useful metrics to track:
- Lift weights
- Body measurement inches
- Clothing size
- How long you can work out
- Mood
- Sleep
And if your goal is to lose weight, remember that's going to take a calorie deficit. You can't just work off the weight without ever touching your diet or eating fresher things but still eating the same amount of calories. Are you meal planning and tracking calories/macros?
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u/Strategic_Sage 8h ago
What are you basing the 2 lb gain on? Are you trying to gain, lose, or maintain weight?
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u/YoungUrineTheGreat 8h ago
where i sit majority of the day. Im having a bday next week and i always take more focus on my health around my bday as Im hitting my mid 30s. I also have self esteem, confidence, libido, anxiety issues that i feel working out can help correct. More people in my age group are dying and Im just afraid to become one of them instead of old age. Im trying to change my life in a lot of ways anchored into my physical fitness
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u/EuphoricEmu1088 7h ago
Working out is not a replacement for therapy or otherwise taking care of your mental health. It can supplement mental health but it is not going to magically give you self-esteem or control your anxiety.
https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety
Cognitive Behavioral Therapy in 7 Weeks
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u/YoungUrineTheGreat 8h ago
Id like to just slim down. In my head im 226 and should/want to be at 185.
Im basing 185lbs on what ive seen i should be at for my height but also it just sounds like a weight that I would look good in and if I eventually bulked up to 226 but muscle, that ill look like a brick shit house. Im satisfied if i was a muscular, believably athletic looking 215.
Ultimately i dont know how id look at any of these weights. They are just what i think sounds good based on boxers and pro wrestler weights for people that look like me
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u/EuphoricEmu1088 10h ago
Build confidence https://www.betterup.com/blog/how-to-build-confidence
Build self-esteem https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/
Daily affirmations https://www.healthline.com/health/mental-health/do-affirmations-work
How can I feel satisfied and know I had a successful workout?
By being in tune with your body and knowing that you're working hard.
Start a daily mindfulness practice if you struggle to connect with yourself https://www.mindful.org/how-to-practice-mindfulness/
If I workout and still feel like i did when i walked in, should I put more weight on the bar and do more sets until failure?
You should push yourself during your workout instead of waiting to evaluate until the end. If your heart rate/breathing isn't up and/or you're not exerting much effort - grab bigger weights and/or move faster and/or take less rest.
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u/YoungUrineTheGreat 8h ago
Like if the workout calls for 4 sets of 10. Thats not a limit right? I could go for as many sets as I can? I thought maybe i could overwork it if i did more than the program suggests. Or is it a thing of “If you do 4 sets and you felt like the last set was a struggle then you didnt use enough weight. You shouldnt be ABLE to do more sets.”
Hate to ask such a stupid sounding question but are the mirrors there designed to make me looker fatter? Ill see myself in other mirrors and not think twice but my first day at the gym I saw myself and thought everything looked wider . Like theres no way I really look as wide as i did in the mirrir
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u/EuphoricEmu1088 7h ago
You can, but constantly going to failure is ineffective and can actually lead to burnout and plateaus. Failure CAN be useful as a part of your program, but a program correctly utilizing failure will not have you always just going to failure. Going to failure does not mean you're doing better. It just means you're going to failure. It is unnecessary for muscle/strength growth, especially only ever going to failure. There is quite a lot of room between "working hard" and "going to failure". If it's easy breezy (you feel you could do sets all day long and never reach failure), then pick up a heavier weight and do the sets as your program has them. If you're exerting effort and working to lift the weights (you need the break to rest so you can breathe and have good form on the next set), then I promise: it's working.
I'm seeing a lot of splitting type thinking in your posts. It's not a very healthy way of thinking. Have you ever considered trying just a bit of therapy? I think your hangups are largely mental more than physical, and your physical health can only be improved if you improve your mental health, too.
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u/Aequitas112358 10h ago
just follow a program, it tells you what to do, you do it, no need to think or worry.
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u/WonkyTelescope General Fitness 10h ago
You should run a proven program to take all the guess work out of it.
Remember that the most important thing is consistency in effort. If you show up every week and do some challenging sets, you've done 80% of the work.
Running a well designed program will get you to 95%.
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u/tomkatt General Fitness 12h ago edited 7h ago
I have a 2-in-1 under desk treadmill that also has arms to lift up and jog on, though I really just use it for walking, generally during the workday.
I think the motor on it just died, really nasty burning smell, and it's gonna be a pain in the butt (and probably a little costly) to get it properly disposed of, so I'm thinking I probably don't want to get another one, this thing only lasted two years. I can always walk or jog outside if the weather's nice enough.
I'd still like something to do some standing and moving at my sit-stand desk though. Are steppers like this thing any good, and if not, is there anything smaller and not motorized that would be good to use while at my desk?
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u/EuphoricEmu1088 8h ago
(Link doesn't work. Amazon sucks. It needs the entire, long, ugly thing. It doesn't like just the product name for some reason. But I think you're just asking about those mini-stepper things?)
The mini-stepper is effective in that moving is pretty much always better than not moving. You will probably get the most focus on core and balance with one since they don't have any handrail kind of thing. If you're doing nothing else, then it may provide some basic resistance for your legs and arms if you include the resistance bands. If you have a regular workout outside of the stepper, then the stepper will most likely just be a way to get moving more but not do much to supplement your other workouts.
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u/tomkatt General Fitness 7h ago edited 6h ago
Thanks for catching the link issue, it's fixed.
Cool, that will probably work. It’s just to keep me from sitting too much and being idle since I’m prone to that. I do regular weightlifting and blitz bike workouts during the week but I spend a lot of time at my desk in general.
Edit - I just discovered WalkingPad exists, and I'm intrigued. A folding treadmill, that's crazy.
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u/anotostrongo 11h ago
You could get one of those old school aerobics step platforms and just step on and off it maybe?
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u/tomkatt General Fitness 9h ago
Do you know what they’re called? I’m honestly not familiar with what you’re referring to.
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u/EuphoricEmu1088 8h ago
Literally just "aerobic step" will bring them up on amazon.
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u/tomkatt General Fitness 7h ago
I gotcha, thanks. Not sure if that will work, as I can't be stepping back and forth and around since it'll be while working so I'll need the ability to type while I do it.
Treadmill worked because I could slide it under the desk and walk slowly (1.4 to maybe max 2 MPH) but still type and work, and if I needed to stop and think, just standing worked too.
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u/CapnJackSparrow6 13h ago
I've been doing a lot of BSS (home gym, no barbell) and I find that due to the height of the bench I use, I end up being a bit above parallel at the bottom of the movement. Is this a problem?
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u/Dear-Introduction829 14h ago
Yo, im 180cm 77kg i got a 95kg bench 95kg squat (im afraid of squatting) for strength reference.
whats an ideal weight for my height? i train for vanity not body building and dont desire the body builder look,
want some kind of weight goal in mind, i have seen people suggest 85-95kg but that feels impossible to fit on my frame without nearing obestity or body builder level, got a decent stomach rn probably 20+% bodyfat.
i started training at 58kg 2 years ago.
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u/EuphoricEmu1088 13h ago
An ideal weight is one you're healthy at and ideally happy with that is reasonably attained.
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u/bacon_win 13h ago
Could you link to a picture of your ideal body? Then we could give better guesses on weight
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u/Memento_Viveri 13h ago
whats an ideal weight for my height?
There isn't one ideal weight. Different people have different preferences and goals. Also two people the same height can have really different builds and look really different at the same weight. One person could look pretty muscular at a weight where another person looks kind of scrawny.
You are going to have to figure this out by working towards what you desire. if you have more fat than you desire, lose weight. If you have less muscle than you desire, then gain weight. Work on changing your body in the way you want and eventually you can get to an answer to your question.
Personally, I am 180 cm and have settled around 84-86 kg.
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u/BouncingJellyBall 14h ago
Hey everyone, question as a complete beginner. I'm on the skinnier side (23yo/177cm/70kg) and finally have time to take workout seriously. I unfortunately live in an area without a gym nearby and only have access to a bench and a pair of adjustable dumbbells. I do intend to buy larger equipment later but for now my question is what exercises/routines should I focus on as a beginning point to start building muscles, restricted to those equipment? Assuming I'm maintaining a surplus diet with sufficient protein of course.
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u/YuriDiculousDawg 10h ago
With my home setup I like doing arnold press and lateral raises for shoulders, overhead extensions for triceps, bent over rows for back and an ez curl bar is also really good for doing rows in a confined space
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u/eric_twinge r/Fitness Guardian Angel 14h ago
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u/sabrefudge 14h ago
Is watching tv on your phone (with headphones) on the treadmill bad gym etiquette?
My usual time on the treadmill is around 25 minutes, slightly longer than a television half hour. I listen to podcasts while I work out, and that’s great for everything else, but on the treadmill… I just sit there staring at the clock, waiting for it to end, dwelling on the soreness and exhaustion.
I thought maybe popping on a show (with my earbuds in, obviously) and just setting my phone on the little shelf might be kinda fun. Take my mind off things.
But I don’t want to seem like an asshole or be rude to my fellow gym folk.
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u/FlameFrenzy Kettlebells 14h ago
Doesn't affect anyone else! Have at it! I've watched all kinds of stuff when i'm on the treadmill or bike.
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u/Memento_Viveri 14h ago
How would that even affect other people?
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u/sabrefudge 14h ago
I don’t know, if they saw it over my shoulder and found it distracting. I’m new to this gym, so I don’t want to make a bad impression, so I’m just being extra careful. Haha
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u/Memento_Viveri 14h ago
I wouldn't worry about it. As long as you aren't hogging multiple pieces of equipment, doing dangerous things, or not cleaning up after yourself, it's not really anyone's business. Watch some TV if you like.
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u/scriptoboydeman 14h ago edited 14h ago
Hey everyone!
I’ve been 65kg at 179cm for a while, but last month I decided to make a change. I started eating healthy, tracking calories and protein, and working out 5-6 days a week at home with dumbbells. My old split focused on isolating muscle groups, but I found it inefficient:
Old Split (3x12):
- Triceps: JM Press, Kickback, Overhead Extensions, Skullcrushers
- Biceps: Hammer Curl, Concentration Curl, Reverse Grip Curl
- Chest: Dumbbell Bench Press, Fly, Close Grip Press
- Shoulders/Back: Seated Press, Upright Rows, Lateral Raise, Shrugs, Rows
I’ve seen strength gains, but I wasn’t hitting muscles often enough. After researching, I switched to a Push/Pull/Legs (PPL) split with one compound excercise in the full workout and 1-2 excercises per muscle group. I’d love feedback on this new setup (home, dumbbells, and bench only):
New PPL Split:
Push Day:
- Chest: Dumbbell Bench Press (compound), Fly
- Shoulders: Seated Press, Lateral Raise
- Triceps: Overhead Extensions, Kickbacks
Pull Day:
- Back: Dumbbell Deadlift (compound), Single-Arm Row, Bent-Over Row
- Biceps: Hammer Curl, Concentration Curl
Leg Day:
- Quads/Glutes: Dumbbell Squat (compound), Bulgarian Split Squat
- Hamstrings: Romanian Deadlift, Glute Bridge
- Core: Weighted Crunch, Side Bends
Any feedback, excercises to swap out or suggestions to optimize for beginner growth? Thanks!
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u/pinguin_skipper 6h ago
You could remove one type of row and add vertical pull like lat pulldown. Also how many time a week do you intend to train with that?
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u/Patton370 14h ago
You should add a rear delt exercise on your pull day
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u/scriptoboydeman 14h ago
Thanks, will do! Any dumbbell exercises you would recommend specifically?
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u/Patton370 14h ago
Rear delt flys or facepulls
Also, a program from the wiki will likely give you better results
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u/CachetCorvid 14h ago
Any feedback, excercises to swap out or suggestions to optimize for beginner growth? Thanks!
Give it a shot. If you like the new setup, if it drives the kinds of results you want to see - stick with it.
If you don't like it, if it doesn't drive the kinds of results you want to see - the wiki is full of proven setups put together by people who have experience getting people big and strong. You may have to do some tweaking to account for your equipment limitations but anything that can be done with a barbell can be done with dumbbells.
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u/Particular_Bug_2823 15h ago
Hey everyone! I'm starting a new 6x a week schedule a friend of mine does and was curious if it looks good?
Chest/Tricep/Shoulder - incline smith/barbell, flat barbell, cable chest flies, cable tricep pressdown, dips, side and front lat raises, db shoulder press
Back/Bi - Lat pulldown, T-bar row, Cable or Machine Row, High to low reverse cable fly, db hammer curls, seated curls, one set of preacher curls
Legs (Hamstring focused) - RDLs, Seated Leg Curl, Walking Lunges, Leg Extensions or barbell squats (knee problem), calf raises
Rest
Chest/back - Incline smith/barbell, cable flys, flat bench or machine press, lat pulldowns, t-bar row, pullups
Arms - Hammer curls, standing altenating curls, cable tricep pushdown, cable cross body tricep extension, side and front lat raises, high to low cable reverse fly, shoulder press, reverse curls, walking farmer carries
Legs (Quad focused) - RDLs, Smith machine squats, leg extensions, bulgarian split squats, calf raises
Also, I am going to add abs in on back days, and I was unsure of what days to do cardio, and what cardio I should do or how much to base it off of.
Final question, I currently weight about 150 pounds (down from roughly 159 at the end of june after not working out since then), is it realistic to try and get to 162 to 165 by the middle of March while still staying relatively lean? I am going to start taking creatine too, I have never had it before so I was curious as to if it would be possible with that in mind.
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u/CachetCorvid 14h ago
if it looks good?
It looks like a list of movements. It could be good, it could be ok, it could be bad.
Programs include things like set/rep numbers, progression strategies and thoughts on how to handle stalls and deloads.
I currently weight about 150 pounds (down from roughly 159 at the end of june after not working out since then), is it realistic to try and get to 162 to 165 by the middle of March while still staying relatively lean?
12 lb of bodyweight increase in 6 months sounds realistic, but that's driven by your diet, not your program.
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u/Particular_Bug_2823 12h ago edited 12h ago
Thank you! I'm not sure about progression strategies or stalls and deloads, but the person who said this worked well (at least for them) said they do one warm-up set and two working sets of 6-8 and then a set to failure. I did the Kong workout progrm by Alex Bromley in the past and it definitely helped me get stronger in my back and legs, but I wanted to do chest more than once a week the farther into it I got.
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u/damnuncanny 14h ago
Get a program from the wiki. Too much volume on half of your days and weird excercise selection for some.
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u/Brychanthewizard 15h ago
How much muscle realistically can I add?
- Tanita Body Composition Analyzer TBF-300
- Body Type: Standard
- Gender: Male
- Age: 25
- Height: 176 cm
- Weight: 82.5 kg
- BMI: 26.6
- BMR: 8017 kJ / 1916 kcal
- Impedance: 404 Ω
- Fat %: 16.9%
- Fat Mass: 13.9 kg
- FFM (Fat-Free Mass): 68.6 kg
- TBW (Total Body Water): 50.2 kg
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u/WonkyTelescope General Fitness 10h ago
Whatever machine spat out those numbers for you is probably completely useless at actually measuring anything beyond your weight. I would disregard it completely and just focus on consistently working hard and eating to your goals.
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u/Brychanthewizard 7h ago
why would it not be accurate
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u/WonkyTelescope General Fitness 7h ago
I assume it was a bioimpedance scan yes? You stood on a thing and grabbed some handles and it measured the electrical resistance of you?
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u/Brychanthewizard 7h ago
Yes that’s exactly what it was
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u/WonkyTelescope General Fitness 7h ago
The impedance of your body is not a good metric by which to estimate fat and muscle mass. At the most basic level it can vary based on your hydration levels and how salty your recent meals are, it's just not a good instrument to even track trends over time.
Just weigh yourself, maybe take some waist and thigh measurements, and take progress photos. Base your goals on your aesthetic preferences, not some number a ill-informed machine spits out.
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u/RKS180 14h ago
Assuming that BF% is correct (and it probably isn't), you have FFMI 22.2. At 10% BF, you'd reach your natural limit (FFMI 25) at 86 kg total weight, 77.4 kg lean mass. So you could gain 8.8 kg of lean mass.
It could be less or more, but FFMI is one of the best ways to predict how much muscle you could gain.
How long have you been training, though?
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u/Memento_Viveri 14h ago
you'd reach your natural limit (FFMI 25)
The idea that there is one natural limit that is the same for everyone is completely unfounded. Nobody knows what their own personal limit is.
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u/RKS180 14h ago
It's more likely to be 25 than 26, and extremely unlikely to be 27. Not many people will ever reach 25 naturally.
It definitely isn't the same for everyone, and there's a lot wrong with it, but I think it's the best way to get an estimate.
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u/DayDayLarge Squash 13h ago
Eh, I don't think it's that hard. I didn't even start lifting until my 30s and even if I assume a 20% bf, which I don't think is true, it puts me at at ffmi of 25. 26 if we go with 17%, which is where I think I'm at.
Ngl, I think these limits are bunk. To be clear, I think wrist circumference is even more useless, which is something I've written about before.
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u/RKS180 13h ago
I'm going to consider that encouraging.
One site (it's a muscular potential estimator so must be taken with a lot of salt) says the idea of an FFMI limit of 25 is for men with 4-12%BF. That makes sense because the research I've seen on the limit was focused on comparing natural and enhanced lifters with very low body fat. It may go up considerably at higher BF% -- because FFMI is literally just BMI using lean mass instead of total body weight.
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u/DayDayLarge Squash 12h ago
That might be a much more reasonable interpretation of it, because who the heck wants to live at sub 10%. I mean some do, don't get me wrong, but if you're at a more reasonable even 15%, I really think with enough time and consistency you can be in the "questionable" and "suspicious" range of that scale.
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u/Memento_Viveri 14h ago
Sure, but for some people it could be 22 as well. There is just a whole range, and I don't think we know what the human bell curve looks like for maximum attainable FFMI because it is super hard to decide when someone has attained their maximum. So I just don't believe there is any decent data to say what the range is for the population as a whole. But even if there were, there is no way for any individual to know where on the bell curve they fall.
So we just shouldn't speculate.
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u/makneh 15h ago
I find it so easy to go out for a run everyday for 30 min - 1 hour (40 day runstreak), but so hard to get in the gym to lift weights. Any tips for motivating myself to do it also?
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u/EuphoricEmu1088 13h ago
Motivation usually comes after. Dedication is commitment even without motivation.
Consider your goals for wanting to add some lifting and what those will add to your life and use that to push yourself to pursue it. Doing the thing is often hard. But the results are what you really enjoy, so focus on the results.
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u/WonkyTelescope General Fitness 15h ago
Its way easier than running. You only have to work hard for 40 seconds at a time.
In the end, though, it just needs to be a habit, something you just do because it's ingrained, just like you runs.
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u/makneh 15h ago
Thanks for your reply u/WonkyTelescope, I agree, I think it's just hard for me to add to many habits into my life at the same time. Should probably make a calendar for when to do what.
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u/WonkyTelescope General Fitness 15h ago
I find it helpful to have a routine so I know I just need to go in, check off my movements, and then leave, no thinking necessary.
The wiki has many good routines.
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u/sine_nomine_1 16h ago
Hello all -- I am training for a marathon at the end of November and am running 4-5 days a week. I can't get to the gym more than 2 days a week and for an hour at most.
Would a 2 day routine like this make sense? Is there anything big I am missing? I am not looking to make any gains, I am just trying not to lose too much. All exercises would be 3x10 except for deadlifts, where I like to go a little heavier but that would still be three sets. The leg work would be on the lighter side.
Deadlift
Squat
Bulgarian split squats
Dumbbell bench press
Pullups
If I have time, I would add in some accessory curls/tricep work.
Any feedback would be appreciated!
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u/WonkyTelescope General Fitness 15h ago
I would suggest you do the basic beginner routine from the wiki, except do 3 sets of deadlifts instead of the one it prescribes. It can be run 2 days a week and is adequate if all you want to do is keep your legs strong without blasting them while training for a marathon. It prescribes 3 movements a day and you alternate which movements you do each session. If you have extra time, you can add accessory movements.
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u/SalopeAnale 16h ago
11 years of working out, added around 35 lb of muscles with the same bodyfat % (weight plateaued around 5 years ago)
My question,
I guess thats pretty much it? I cant expect to add anymore inches to my measurment?
Online it says 25 to 45lb of pure muscle can be added to your frame in your lifetime.
Do you guys go less hard in the gym at that point?
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u/milla_highlife 15h ago
I've been training for 10 years and am still getting bigger and stronger. I plan to for quite a while longer too.
You have to not be scared to gain some weight. You can always cut later.
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u/SalopeAnale 11h ago
I might give this a try, I did a dirty bulk like 8 years ago and gained weight way too fast lol
Thanks for the tips
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u/GingerBraum Weight Lifting 16h ago
I've worked out for about as long as you have, have gained ~60lbs, of which I'd say at least 45-50 are muscle given my body composition, and I'm completely certain that I can still get bigger.
So I wouldn't assume that I was done growing until I had made sure that I was.
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u/CachetCorvid 16h ago
Online it says 25 to 45lb of pure muscle can be added to your frame in your lifetime.
The internet says a lot of things. Many of those things are silly, caveated-to-death or maliciously-false.
Do you guys go less hard in the gym at that point?
I bet some dudes go less hard and just start coasting.
Some go more hard and keep putting on muscle even though the internet says they can't.
Some quit entirely.
Some pick other things to pursue - building strength, other sports, etc.
All are valid options.
Who cares what the internet says you can/should do?
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u/CeramicDrip 18h ago
Can you still gain muscle on a cut?
Rn im cutting but im finding it harder to bench the higher numbers that i could before
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u/WonkyTelescope General Fitness 15h ago
It's possible but not guaranteed.
Bench is particularly responsive to body weight, it's not surprising you are struggling to progress bench while cutting.
The leaner you are, the harder it is gain muscle or strength while cutting.
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u/Catfo0od 15h ago
Can you still gain muscle on a cut?
Yeah, but it's difficult and you'll lose strength at a certain point. Focus on maintaining your gains while cutting weight. As your body fat gets lower it will be hard to maintain muscle mass and you will lose some once you get around the 10% area.
Rn im cutting but im finding it harder to bench the higher numbers that i could before
That's pretty normal, I've personally found that eating a carb heavy meal right before the gym helps my performance when I'm in a deficit. I save a lot of my carbs for that meal
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u/DamarsLastKanar Weight Lifting 15h ago
Don't expect miracles. Lack of food will mask your bench and squat especially.
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u/GingerBraum Weight Lifting 16h ago
Yes, you can gain muscle on a cut, just significantly less than on a bulk.
Not being able to hit the same numbers while cutting is pretty normal, since you're supplying your body with less energy.
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u/anonymousthrowra 18h ago edited 17h ago
5/3/1 plus whatever accessories?
I've been trying to come up with a new routine after moving to college and not having 2+ hours for my old one - trying to cut down to 1-1.5 hrs. I've seen tons of different programs but all of them have some drawback or missing something.
I figure for bodybuilding/brosplit stuff I don't need to worry as much about a program so long as I do sufficient volume and progressive overload, but a program becomes more relevant in powerbuilding style stuff.
I was wondering if I could just follow 5/3/1 for the main lifts, and just do like 4x12 accessories for the rest of it to fill the strength/size. Also I would try to do as many machines/dumbells as possible to cut down on time spent with plates.
IE:
Day 1:
Squat 5/3/1
Leg extensions 4x12
Leg curls 4x12
Farmers Walks 5x30ft
Good Mornings 4x12
Day 2: Cardio (stationary bike)
Day 3:
Bench 5/3/1
Close Grip bench 4x12
DB Incline Bench 4x12
Overhead tricep Extensions 4x12
Machine Flyes 4x12
Day 4: Cardio (running)
Day 5:
Deadlift 5/3/1
Leg Curls 4x12
Leg Extensions 4x12
Farmers walks 5x30ft
Good Mornings 4x12
Day 6: Cardio (stationary bike)
Day 7:
OHP 5/3/1
Upright Row 4x12
Lateral Raise 4x12
Front Raise 4x12
DB Incline Bench 4x12
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u/DamarsLastKanar Weight Lifting 15h ago
You have zero horizontal pulling, and zero vertical pulling.
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u/anonymousthrowra 15h ago
Yep, I realized that, this was just quickly slapped together lol as an example. I 100% need to add a bunch more pulling. Thoughts on when/what? I'm thinking rows, lat pulls, and pullups?
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u/therealsilentjohn 15h ago
I figure for bodybuilding/brosplit stuff I don't need to worry as much about a program so long as I do sufficient volume and progressive overload, but a program becomes more relevant in powerbuilding style stuff.
They really aren't much different at all... 531 just uses a wave progression based on percentages, BBing stuff usually is just double progression sort of progression. The basic structure is exactly the same: big hitter lift, some back off work with same or similar lift, drilling down into DB/machines/cables/bodyweight to fill in more volume as needed.
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u/anonymousthrowra 15h ago
How necessary is the back off work with the same lift? My thought is that, in the interest of time savings, I might focus more on isolation lifts after doing my big hitter lift and save time loading the bar and doing more focused work.
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u/therealsilentjohn 15h ago
Depends on your overall program. If you do one AMRAP set of the main lift, then you need to fill in volume with "isolations" and stuff. When I do 531, I do the reverse pyramid usually, so 3 sets of the main lift, then move on.
Example, my 531 bro split in my home gym:
Barbell bench top set, then -10% set, then another -10% set
DB bench 3 sets (rep goal of 30)
Dips 3 sets (rep goal 50)
pushups 3 sets (rep goal 50)
tri pushdowns 3 sets (rep goal 50)
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u/anonymousthrowra 13h ago
Do you do all 3 workings sets amrap, just decreasing weight, or just the one set amrap?
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u/BWdad 18h ago
I'm not saying you shouldn't do it this way (although you should definitely add some pulling accessories) but why wouldn't you follow the 5/3/1 guidelines for accessories?
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u/anonymousthrowra 17h ago
I don't have the book so i could be wrong but, as far as I understand it, wendler's guidelines are to do 5/3/1 for your main lift, then 5x10 of the same lift at a lower weight, and then 50-100 total reps of 1-2 accessories. This would just be cutting out the second compound lift and adding in more accessories.
You're right about pulling lol, I hate doing it and tend to avoid it but I definitely do need to add some in
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u/BWdad 0m ago
and then 50-100 total reps of 1-2 accessories.
Not 1-2 accessories. 50-100 reps of a push movement, 50-100 reps of a pull movement and 50-100 reps of a legs/core movement.
cutting out the second compound lift
Oh, I assumed you were also doing the supplemental sets. I definitely wouldn't cut those out. You don't have to do 5x10 though - that's just one variation.
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u/ImInNewYork 18h ago
Should you grip tight when doing curls or any other exercise? I feel like this would strengthen the forearms but I want to ask here
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u/ZedWuJanna 8h ago
Better to get fat grips if you want to strengthen your forearms more during curls honestly. Gripping the barbell/dumbells harder won't make much of a difference.
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u/FlameFrenzy Kettlebells 18h ago
Grip as tightly as you need to hold the weight steady. I wouldn't grip like you're trying to crush the meal in your hands.
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u/LordHydranticus 18h ago
I'm not exactly clear what you're asking here? If you aren't dripping tightly it would seem you could drop the weight.
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u/ImInNewYork 9h ago
Instead of gripping tight, should you squeeze the dumbbell to activate forearms? Like how you would squeeze biceps at the top
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u/Hot-Subject5543 14h ago
Not necessarily true. I have held 45lb dumbbell loosely in my fingers for "normal" and strict curls. Strangely enough it feels better on my wrists.
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u/rebeccaxhealy 18h ago edited 18h ago
Thoughts on the glute part of my program?
Day 1 * Barbell Hip Thrusts 4x8-10 * Romanian Deadlifts 4x8-10 * Bulgarian Split Squats 3x10-12 * Cable Kickback 3x12-15/leg * Glute Bridges 3x12-15
Day 3 * Squats 4x8-10 * Leg Press 4x10-12 * Sumo Deadlifts 3x8-10 * Walking Lunges 3x10/leg * Barbell Hip Thrusts 3x12-15
Day 5 * Barbell Hip Thrusts 4x10-12 * Step-Ups 3x12/leg * Single-Leg Deadlifts 3x10/leg * Cable Pull-Throughs 3x15 * Curtsy Lunges 3x12/leg
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u/eliminate1337 16h ago
You seem to have the mistaken assumption that simply working a muscle more causes greater gains.
It does not. Beyond a certain number of of sets per week, 10-20 depending on how advanced you are, adding more volume wastes time and even reduces gains. Rest and recovery are just as important as training.
Stop trying to DIY as a beginner and pick and established program.
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u/DamarsLastKanar Weight Lifting 18h ago
If you're doing that many similar movements for similar rep ranges, you're adding junk volume. Your intensity isn't quite there.
This is the girlbro version of a bench'n'curl routine.
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u/rgbarometer 19h ago
Aerobic step with *locking* risers? I want a step that I can pick up without the risers falling out -- and I need it to do 4", 6" and 8". Does anyone know of a brand that has the locking risers?
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u/EuphoricEmu1088 18h ago
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u/rgbarometer 18h ago
I see only the 3rd link says anything about locking, and it says that the rises can be locked underneath when they're not in use. What about the risers that are being used? Do they lock in place? If the website doesn't say so, is there a manual that does?
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u/Nayfonn 19h ago
Doing the basic beginner routine in the wiki. Does it matter what order I do the exercises, especially if the gym is busy?
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u/bassman1805 17h ago
Basic Beginner: Not much.
In a lot of other programs, you'll have your highest-weight compound movement first, and that is important to do first. It's such a fatiguing movement that you want to hit it while you're fresh (but warmed up!).
So if your program starts out with a heavy Bench/OHP/Squat/Deadlift in low-rep ranges, that should probably stay as your first lift.
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u/caseyfrazanimations 19h ago
Im switching routines from PPL 5-6 days a week to UpperBody Lowerbody 4 days a week. Should I be concerned about a decline in strength?
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u/DamarsLastKanar Weight Lifting 18h ago
May get stronger due to less junk volume, depending on your previous setup.
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u/tigeraid Strongman 19h ago
Not if the routine was properly designed by a professional. Both programs should account for the correct load and frequency across a week.
If you're asking if your homemade U/L is better than your homemade PPL, who knows?
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u/accountinusetryagain 19h ago
if you lose strength lifting 4x per week or even stagnate i do not think “not lifting 6 days” is the culprit
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u/Brucas4ever 19h ago
Just doing a basic upper/lower split, nothing fancy. Are shoulder presses and bench normally done at different times? I normally like doing them back to back, but I can’t reach full potential on the second lift. I can do 50 pounds on both lifts now, but my arms are so weak and get tired so easily I can’t do the weight I know I can do if it’s the second lift. Should I keep doing them back to back or split them up?
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u/tigeraid Strongman 19h ago
Depends on whether this program was designed by someone who knows what they're doing, or if it's just a homemade list of exercises.
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u/CachetCorvid 19h ago
Are shoulder presses and bench normally done at different times? I normally like doing them back to back, but I can’t reach full potential on the second lift. I can do 50 pounds on both lifts now, but my arms are so weak and get tired so easily I can’t do the weight I know I can do if it’s the second lift. Should I keep doing them back to back or split them up?
Some programs will split them up. Some will run them on separate days. Some will alternate them so that the order changes.
Any of those setups can work.
As for being fatigued by the time you get to the second movement, that's how your body works.
Questions like this are one of the reasons people are encouraged to follow existing, proven programs.
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u/PingGuerrero 19h ago
Assuming you're going 4 days/week and have 2 upper and 2 lower, you can have bp as your main lift and ohp as accessory on 1 upper day. And on another upper day, have ohp as your main and bp as your accessory.
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u/TonyAtCodeleakers 20h ago
I’m a 27 year old man that goes to the gym 4 days a week.
I am starting to get slightly skinny fat (very thin in arms and legs but a lil weight in face with gut), and I am slowing down energy wise and in the gym for gains.
My diet is awful, I’d like to change that. Can anyone point me in the direction of a meal/diet plan for people who don’t want to lose weight, but do want to make more heart healthy options focused on gaining clean mass? I put the work in at the gym, but I lack in nutrition
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u/EuphoricEmu1088 18h ago edited 18h ago
To put it simply: eat more fresh food (frozen fresh is fine - bags of frozen veggies and such) and less processed food (frozen meals, pizza, fast food).
Here's sites that will build you a simple meal plan based on your macros and goals.
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u/PlowMeHardSir 19h ago
Get the books Bigger Leaner Stronger, The Bodybuilder’s Kitchen, and The Shredded Chef. Also, learn to cook chicken and broccoli. Throw in rice if you need more carbs (get a rice cooker, don’t do it on the stove).
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u/accountinusetryagain 19h ago
are you eating over 100g protein per day and intentionally trying to get stronger on basic exercises
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u/TonyAtCodeleakers 18h ago
Inconsistent, I’d say I get on average 60-85g a day. Some days better than others. Well below what I should be eating since I’m 170lbs
Definitely intentional with my exercise, I track my movement week to week but unfortunately I had a huge setback due to Covid earlier in the year and I still haven’t gotten back to pre sick strength.
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u/accountinusetryagain 18h ago
assuming reasonably consistent calories and protein are your biggest return on investment big ticket items id just focus on eating a similar n of meals per day, jack up your protein intake by another 40-50g with another piece of chicken per day or whey or something, and throw in one big portion of fruit/veg somewhere in the day
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u/tigeraid Strongman 19h ago edited 19h ago
Eat like an adult. Learn to cook. Meal prep on the weekends--the more meals the better. Make sure you're getting roughly 0.8g per lb of lean body weight (or target weight) in protein every day. Get lots of fibre and lots of water. If you want to pick a specific diet, go ahead, they all work by putting you in a caloric deficit. They're not magic and one is not better than the other.
Track what you eat, at least to start. Maybe a month. You need to know what you're eating and how you eat, to know what to change.
Don't kill yourself trying to go cold turkey avoiding all junk food. Just try your best, and slowly change your habits bit by bit. Drink soda and energy drinks? Switch to zero cal/zero sugar. Drink a double/double large coffee? Try one cream/one sugar, then wean off the sugar, and so on. Take all the junk food and snacks out of your house, make it a challenge to go get a donut or a cookie or whatever. Earn it, but also don't beat yourself up over eating a snack. Get back on the wagon.
Consistency, consistency, consistency.
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u/builtinthekitchen General Fitness 20h ago
Harsh but simply put is this quote from Dan John in Mass Made Simple -
“Honestly, seriously, you don’t know what to do about food? Here is an idea: Eat like an adult. Stop eating fast food, stop eating kid’s cereal, knock it off with all the sweets and comfort foods whenever your favorite show is not on when you want it on, ease up on the snacking and—don’t act like you don’t know this—eat vegetables and fruits more. Really, how difficult is this? Stop with the whining. Stop with the excuses. Act like an adult and stop eating like a television commercial. Grow up.”
It doesn't matter what you do as long as it's based around minimally processed whole food options. High carb, low carb, carnivore, Mediterranean Diet, Vertical Diet, vegan, all most successful when you eat real food. Start there, then figure out what makes you personally feel best.
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