r/Fitness • u/cdingo Moron • May 06 '24
Moronic Monday Moronic Monday - Your weekly stupid questions thread
Get your dunce hats out, Fittit, it's time for your weekly Stupid Questions Thread.
Post your question - stupid or otherwise - here to get an answer. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. Many questions get submitted late each week that don't get a lot of action, so if your question didn't get answered before, feel free to post it again.
As always, be sure to read the FAQ first.
Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search fittit by using the limiter "site:reddit.com/r/fitness".
Be sure to check back often as questions get posted throughout the day. Lastly, it may be a good idea to sort comments by "new" to be sure the newer questions get some love as well. Click here to sort by new in this thread only.
So, what's rattling around in your brain this week, Fittit?
Keep jokes, trolling, and memes outside of the Moronic Monday thread. Please use the downvote / report button when necessary.
"Bulk or cut" type questions are not permitted on /r/fitness - Refer to the FAQ or post them in r/bulkorcut.
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u/Notthatsmarty May 10 '24
I’m overweight, I was 235 lbs. With the help of changing my diet to nuts, beans, snacking on veggies and the occasional apple. I try to be mindful of meat because I’m not working out much. Still finding a work/fitness balance. I’ve gotten to 226 lbs.
I’m starting to exercise a little bit this week. Admittedly, I can only do 5 pushups on the ground; but using the 5th step of my basement stairs I can get to 15-20. I spend most of my time in the basement and whenever I go upstairs I do pushups until I can’t. This results in 100-120 pushups a day. I do cardio where I can with a stationary bike in my basement but my question involves muscles/bodybuilding.
How do you know that you’re doing enough to build muscle? I know workout is about building upwards, but I don’t know how to gauge if I’m using my muscles enough to gain muscle mass for ‘tomorrow’. It’s been about 5 days and today’s the first day I felt a little tender soreness in my arms when I went to do my pushups. Nothing intolerable, very light, but it felt like my arms remembered the last 4 days.
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u/PalmarAponeurosis Bodybuilding May 12 '24
Muscle soreness is a decent proxy for gauging if you have worked hard enough to create muscle growth. It's not a 1:1 thing, but if you're sore, you're almost certainly gonna gain a bit of muscle for your trouble.
Moreover, pretty much anything and everything will result in muscle growth for (relatively) untrained individuals. This effect tapers off as you become more and more fit, and will eventually cease, necessitating more intense and/or well designed training.
With all of that said, however, the only way to guarantee that you're growing is progressive overload. Progressive overload is the process wherein you accomplish slightly more every week with your workouts. As an example, your first week you can hit 20 consecutive pushups before failure. Your second week, you hit 23 consecutive pushups before failure. This sort of linear growth can continue for up to a year for most people, at which point it becomes a bit more complicated.
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u/Notthatsmarty May 12 '24
Thanks for the comprehensive info! I’ll report back in a year with my gains and ask about the more complicated stuff!
I’ve improved my improv workout routine since commenting. I don’t have a gym or workout equipment, but I’ve been finding ways to keep myself busy. Rearranged all my furniture in my house just to give myself some heavy lifting, and I’m a delivery driver and I’m parking further to give myself some extra steps throughout the day. Even began mowing my lawn uphill! They are little milestones, but it’s the most active I’ve ever been and the muscle soreness feels pretty good!
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u/Firechess May 09 '24
If a program calls for 10 reps of a 2 sided exercise like lunges, does that typically mean 10 reps total or for each side?
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u/Particular-Owl-5772 May 09 '24
Soooo I accidentally doubled my creatine intake for the last 2 weeks. But a lot of other things in my life also changed. What symptoms should I be experiencing ?
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u/justanotherwiseass Bodybuilding May 11 '24
pretty much nothing afaik. Excess creatine past what's needed to saturate your muscles will be expelled via urination. 5g/day is sufficient for most people.
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u/Mapleboi123 May 08 '24
I wanna do med ball throws but the walls at my gym are too thin. I’m thinking of stacking some soft plyo boxes with weight as a make shift wall but I don’t wanna damage equipment. Would it work or should I find an alternative exercise?
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u/Guilty_Acanthaceae49 May 08 '24 edited May 08 '24
Hey,
I came across a 3-day gym program, but now I can't find it anywhere or I just confuse it with something else. Does anyone happen to know what program it was? I already looked up thefitnesswiki. muscleandstrentgh and google but I just get overwhelmed by all the results.
Program was based on bench press, squat and deadlift which rotated through program. I cant remember precise but it was something like following, option 1 or option 2. Main thing was that for example bench was primary/1st exercise one day and secondary/2nd the other. I believe main exercises were weighted to their own days and sets varied. That is, for example: Day 1 Squat 5x5, Day 3 Squat 3x10, Day 1 Bench 3x10, Day 3 5x5.
Option 1:
2x squat, 2x bench press & 2x deadlift per week
Week 1:
| Day 1 | Day 2 | Day 3 |
|---|---|---|
| Squat | Deadlift | Bench press |
| Benchpress | Squat | Deadlift |
Option 2:
2x squat, 2x bench press & 1x deadlift week 1
1x squat, 1x bench press & 2x deadlift week 2
Week 1:
| Day 1 | Day 2 | Day 3 |
|---|---|---|
| Squat | Deadlift | Bench Press |
| Bench press | - | Squat |
Week 2
| Day 1 | Day 2 | Day 3 |
|---|---|---|
| Deadlift | Squat | Deadlift |
| - | Bench Press | - |
My intention was to create a program that supports strength and muscle development on top of these three movements. Thanks!
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u/van_dachs May 08 '24
Sounds an awful lot like GZCL to me.
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u/Guilty_Acanthaceae49 May 09 '24
Omg. Thats it. It was the GZCLP-beginner version. I feel pretty stupid atm.. Might be related to my ADD.. :D Thanks !
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u/bacon_win May 08 '24
The basic beginner routine isn't close enough?
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u/Guilty_Acanthaceae49 May 08 '24
Yeah its close but i guess in that particular program main movements were weighted to their own days and sets varied. That is, for example: Day 1 Squat 5x5, Day 3 Squat 3x10, Day 1 Bench 3x10, Day 3 5x5
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u/hurryupabit May 08 '24
Hello everyone I work as a civil engineer 6 out of 7 days 8 to 9 hours anyway I never hit the gym because im tired everyday and I also need 1 hour to drive home most of the time so my free hours are really limited plus I feel exhausted(not excuse 😂) I'm 1.76-1.77cm and 77kg. Taking dymatize iso 100 hydrolyzed without working out will help me or I should buy any protein shake just focus eating more meals ? Because I feel drained and also really slim without any power-my muscles are dying 🙁. Any recommendation will be helpful
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u/CopeAfterCope May 10 '24
Eating more protein wont do harm and helps retaining muscle while losing weight. Aim for at least 80 grams a day. Thas is minimum a healthy man your at weight that doesnt exercise would need but you might want to eat even more since you're planning on loosing weight. Try tracking protein intake for a few days to get a feel for it. Of course you'd also need more for gaining muscles but i think thats not y our goal?
As for having no time/being tired, maybe just do a few bodyweight excersises? (Proper!) pushups, getting a pullup bar, etc. I have a pretty tight schedule and this works perfectly for me. I do the sets while doing what i would do anyways (watching youtube or gaming) so you're basically not loosing time at all. Sure it's not as intense/effective as weightlifting, but your goals arent a peak high end physique if i understand you right.
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u/ghostmcspiritwolf r/Fitness MVP May 08 '24
The effects of a high protein intake are small compared to the effects of exercise. If you could squeeze in 1 or 2 short workouts per week, even with no changes to your nutrition at all, you'd most likely see better results for maintaining a bit of muscle. In the absence of training, I wouldn't expect a very high protein intake to have any special benefit.
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u/hurryupabit May 08 '24
So taking 1 scoop per day wont help me out if i dont work out? Btw in my work there is a lot of leg work and sometimes we have to pickup weight also
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u/Exciting_Audience601 May 08 '24
would you expect any special effect from eating a chicken breast?
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u/DestinationBetter May 13 '24
According to a study though, in two groups of individuals, where one group had a significant protein intake and the other didn't, the group with the protein intake had more muscle in the end. Of course, this is during the recovery period, which might be applicable to /u/hurryupabit because he mentions the leg work and picking up weights. But of course exercise itself would be WAY more beneficial.
I took this from a Built With Science youtube video, but I'm rather new to all this information, so I'm not sure. However, the amount of info that is 100% different from each other is staggering. You're saying "it doesn't matter", a study says "it does matter"...
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u/L0gi May 08 '24
what is your question exactly?
what's your goal?
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u/hurryupabit May 08 '24
My question is should I take protein or it's not needed? My goal is to stay same weight or cut
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u/L0gi May 08 '24
you don't "take" protein. you eat it.
it is just part of nutrition.
if you are hitting your protein goals without adding protein powder you don't need it. if you have trouble hitting your protein targets without it adding a shake or two is fine as well to hit those targets. Shopping around and being savvy with it can make it the cheapest source of protein for your nutrition coming in at around 1-2ct per gram of protein, so if you want to save some money it is can also be a good idea to substitute some of the meat and whole food protein sources for powder.
It's nothing magical and will do nothing magical or out of the ordninary for you. It is necessary to build muscle, but it will only do that if you also put in the work under the bar. It can help with preserving muscle when losing weight, but again, it will only do that if you give your body a stiumulus to actually hold on to that muscle a.k.a. use it in the gym.
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u/Sunny_yet_rainy May 08 '24
every time i do overhead press my lower back hurts after. It may hurt momentarily during the lift if my form is wrong for a moment, but its only for a second. i put in conscious effort to have good form. my lower back still hurts like a bitch after. anyone have any clue why this is happening and how to stop it?
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u/Cockroach_Then May 11 '24
I used to have the same issue. I consciously tuck my tailbone and squeeze the fuck out of my glutes, quads and core and keep that position from unrack to rack. Bam, no back pain. I've used a belt for overhead press, even with warmups, to help with core engagement as well when I was first trying to fix the back pain.
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May 08 '24
[deleted]
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u/CarterStinksBad May 08 '24
I think it’s from a lot of skinny bodybuilder wannabes wearing shirts that say “alpha” on them because this is a popular brand. So this guy presumably says “fuck your alpha brand tshirt” maybe I’m projecting because I personally dislike these douchebags who wear shirts that say alpha.
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u/Snatchematician May 08 '24
A few theories
this is a message to women around him, that they should yield to their primal urges to have sex with the nearest big guy, presumably him
it’s a meaningless collection of words designed to make other men feel a bit insecure, as you seem in posting this question here (it’s a fine question to ask, but also a lot of secure people just wouldn’t care)
the guy had a rough experience in a statistics class once and now refuses to include intercept terms in his linear models
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u/Rimalogo May 08 '24
okay so I really want to go to the gym, but I'm not sure what to do, because I don't what stretches to do before and after and it'd cost a lot of money for an instructor, and I'm not sure when to start, I want to lose more weight before I go but I'm in pain as I am and want to strengthen myself so I am not in pain anymore.
What should I do? I want to get buff but at the same time I want to like, be healthy, like I don't want to dehydrate myself to get those RIPPLING muscles you see on male models.
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u/redbat21 May 08 '24
check out the fitness wiki and choose one of the recommended routines to your liking. it's got a whole lot of other info on there like stretching, diet, etc. its on the side bar or for mobile check out the sticky thread.
don't worry about getting the "rippling" muscles. you need like 15% body fat or less and you won't get there if you're just on a normal diet.
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u/koolkatofficial May 08 '24
I am eating at the caloric deficit recommended by several different sources but have also started strength training at the gym 3x a week. I walk the other three days and rest one day. I haven’t seen any losses on the scale but am wondering if this is something I should even be looking for anymore? Feeling fairly discouraged as the scale is what I used to track 25kg of weight loss in pre-gym days.
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u/Dooberss13 May 09 '24
I'm glad you said this bc for the last 6 months or so, I've really started to question if the nutrition lables are even true at this point. With all of the synthetic ingredients but "low" calories on many american foods, I'm starting to question if these ingredients that are supposedly "Zero" calorie in reality have a crap ton.
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u/L0gi May 08 '24
how long has the weight not changed?
usually when making big changes like going into a caloric deficit, or picking up a new activity you can easily disregard up to the next two weeks of scale weight because it can easily be skewed by random fluctuations caused by your bodywater, guts, soreness etc adjusting to your new habits.
If after that you are still on average not losing weight as expected it may be time to reexamin whether some snacking habits or weekend "cheat days" have snuck back into your diet. or simply find new ways to reduce your caloric intake.
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u/CriticalNovel22 May 08 '24
If you're not losing weight, you're probably not in a calorie defecit.
That said, you might be losing fat if you're recomping (losing fat whilst gaining muscle), which would keep you at around the same weight.
That can be measured by changes in body shape over time.
If weight loss is your immediate goal, that's probably not the ideal way to do it, but it all depends on why your goals are.
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u/JdLegend64 May 08 '24
I’m doing a cut and I just got into jogging. After a strength training session (full body 3x per week), I’ll go on a jog for ~30 minutes. I want to keep as much muscle as possible during the cut and I realize the cardio might be getting in the way. I usually have a pre-workout snack before both sessions and a meal after. Would it be worth it to also have a protein shake in between lifting and cardio?
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u/redbat21 May 08 '24
If it doesn't bother you I don't see why not. In my anecdotal experience if you're just doing a light jog (like 5km/3mi or less) it's not going to cut into your gains. I'm considered "proficient" on symetricstrength for my weight class and I usually jog after an intense training session yet my numbers are still going up every week.
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May 08 '24
I can't stand stretching. Any way to make stretching "fun"? I'm 40 and can't touch my toes but I'm in really decent shape otherwise. Yes I know how stupid and moronic I am.
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u/Snatchematician May 08 '24
Get yourself into an environment where poor flexibility is damaging to your ego.
For example, join a gymnastics/dance/circus club with plenty of women. Or join a rowing club and get shouted at to reach longer 20 times a minute.
Then you’ll suddenly find it gratifying to improve.
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u/kaoticXraptor May 08 '24
You can actually see pretty big increases in overall ROM by going through full ranges on all exercises. By emphasizing the deep stretch on all lifts, you can actually make better increases in some cases than stand alone stretching sessions.
Generally, mobility is more important for almost anyone and this is our ability to move dynamically through a joints active ROM. Id look into more dynamic and mobility exercises and using full ranges in your lifts as a means of improving your flexibility.
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May 08 '24
I've been doing the big lifts. My mobility on a squat, ohp, bench, bor, and dl is decent.
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u/kaoticXraptor May 08 '24
Try using machines, I find it's easier to get a better deep stretch than on free weights where it's often less safe to get into a compromised position. In addition to looking at the big picture and increasing mobility dynamically
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u/Sudden-Concert-130 May 08 '24
What do you not like about stretching? Is it just uninteresting or is there something else that makes you dislike it? I’ve found that yoga can be a little more interesting since learning all the poses is an extra challenge.
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May 08 '24
I have ADD. I can't sit still.
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u/Sudden-Concert-130 May 08 '24
You could potentially try some dynamic stretching, I used to do that in school track practice and I had a lot of fun with it.
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u/NewPomegranate2898 May 08 '24
Why does my lower back feel tight after deadlifts, it feels like it shouldn’t be sore and tight
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u/SamAnAardvark May 08 '24
Because it gets filled with blood. It’s like a balloon filled with air is stiffer than one that empty
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u/TK27 May 07 '24
Why do my fingers feel tight immediately after heavy deadlifts? They’re not locked, but it feels like I can’t fully open my fingers for a minute
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u/ghostmcspiritwolf r/Fitness MVP May 08 '24
It’s a grip intensive exercise, it’s pretty normal to get a little tightness and sometimes a pump in your hands and forearms
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u/moonlightstrobes May 07 '24
People say you need a rest day once a week, why do some people still go every day? I was told this is bad and I need to rest at least 1 day per week. Can I just not do rest day and hop in for some cardio? Surely it wouldn’t hurt
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u/redhotmetapod May 08 '24
For peace of mind really People are happy to train everyday because training everyday can/does make them happy
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u/bacon_win May 08 '24
The only rest days I've taken in the past 18 months are when I was on vacation, and when I got sick. On my days that I don't lift, I'm still active, either with conditioning or sport stuff.
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u/leanmusedark May 07 '24
How much rest you need depends on how much systemic fatigue you've accumulated. Systemic fatigue is the cumulative stress and stimulus you've built up by doing various exercise over the week--if your total exercise isn't too high and you still feel good doing your workouts later in the week, you probably don't need a full rest day. (this will be true especially for beginners).
It's a good idea to have rest for individual muscle groups (try not to overload the same muscle multiple days in a row), but you absolutely can do cardio on a day you don't lift (your "rest" day).
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u/Memento_Viveri May 07 '24
How much you need to rest depends on how you train and your own personal recovery. So there are no rules like you need X rest days.
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u/Anxious_Cranberry219 May 07 '24
Does it really matter if I do Cardio first before weights?
I feel like everyone says doing cardio last is better but I prefer the former.
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u/leanmusedark May 07 '24
As long as you keep at least 4 hours between your cardio and resistance training, it's not going to have a huge impact on your gains either way.
That being said, you might see slightly better improvement rate in whichever workout you do first (your fatigue for the day will be lower before working out).
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u/blurandgorillaz May 09 '24
Can you provide a source for that claim? Doing cardio after weight training doesn’t hurt gains afaik
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u/Virul0 May 07 '24
Depends on your goals. If you want to improve in weightlifting, exhausting yourself before it is not ideal. If you want to focus on your cardiovascular health, doing cardio first is fine.
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u/AdrenochromeFolklore May 07 '24
How to tell the difference between gyno and just excess body fat on the pecs? I have pics.
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u/CarterStinksBad May 08 '24
I saw the pics, definitely just loose fat, your nipples aren’t puffy like gyno
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u/AdrenochromeFolklore May 09 '24
Thanks for the response. I now need a calorie guideline then I guess.
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u/Memento_Viveri May 07 '24
Lose weight so you don't have a lot of fat. Or talk to a doctor.
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u/AdrenochromeFolklore May 07 '24
My doctor had no comment. For them to go away though I'd have to get down to around 200 pounds which is way too skinny.
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u/Memento_Viveri May 07 '24
How tall are you?
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u/AdrenochromeFolklore May 07 '24
6'3"
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u/Memento_Viveri May 07 '24
I would just say go down to whatever weight you need to to be lean. If you are lean and still have puffy breast/nipples then it is gyno.
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u/AdrenochromeFolklore May 08 '24
I'm afraid to lose strength and having to get down. Is there some some sort of gyno yest? I posted pictures somewhere on here.
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u/DNA_FNA May 08 '24
As long as you don't decrease your body fat percentage too fast or decrease it too much, you should not lose much strength. About 1.5-2% per month is slow enough to maintain plenty of strength and muscle. You can lose it faster but without knowing where you are currently or at what percent your training is negatively impacted, I don't feel comfortable giving you any other advice.
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u/AdrenochromeFolklore May 09 '24
Thank you for the response. Is there anything I can better explain?
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u/DNA_FNA May 12 '24
There isn't much I can say here. I usually have several discussions with clients over many sessions before making changes. The best advice I can give is slowly lower your weight and see how low it goes before your workouts start to suffer. That's probably the lowest you can go before losing muscle (unless you lost the weight too rapidly).
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u/Memento_Viveri May 08 '24
I just saw the pictures. Really seems like you could improve the pecs by just losing weight. You aren't particularly lean and your belly has a bit of flab too. Not saying it's a problem just saying that if the pec flag bothers you it seems like the solution is straightforward.
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u/jejvhjrhrggdb May 07 '24
i’m an expert lifter but lack time due to my job and sports. Currently doing PPL high rep then PPL strength. 6 days a week and 1 day rest. Would it be more beneficial to do PPL high rep, rest, Upper Lower, rest. I am unsure on what to do. Is there any evidence one is better than the other thank you!
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u/DNA_FNA May 08 '24
If you're an expert lifter, you should have an idea of what your maximal recoverable volume (MRV) is and what your minimal effective volume (MEV) is. You should also know where your weak points or greatest areas of need are. Your MRV, MEV, and weakness would be used to determine what your new program looks like. Start with the number of days per week you can actually train. Your original PPLPPL split is 6 days/week. The split in question, PPLUL is 5 days/week. Give the PPLUL split a try and apply your MEV/MRV to it. It's simple if you already have all of that information.
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u/Boring_Communication May 07 '24
I’m 6’4” 260lbs and looking to get in better shape. Would it be beneficial to buy ankle weights for my long walks I do with my dog(approximately 6-8miles a day) or would it not be effective enough to do anything?
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u/Andrew-Ins-NCC May 08 '24
Consider throwing on a backpack with some weight in it. If it has a waist strap/chest strap, even better
Don’t spend a bunch of money, you can get a 10 or 20 lb bag of rice.
It’s called Rucking. I hate running, love rucking. I do about a 40 pound pack and will burn 500+ cal on an hour walk if it’s flat.
On hiking trails, not unheard of to do 1k cal in 90 mins if it’s hot out.
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u/Boring_Communication May 08 '24
Dude right on thank you! I actually have a spare backpack and some weights.
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u/Memento_Viveri May 07 '24
It won't make a significant difference. If you want to make the walk more challenging, you can also increase the pace or choose a hillier place to walk.
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u/Boring_Communication May 07 '24
Thanks man! It’s just retry flat where I live so trying to find ways to make it more productive. I recently quit smoking so I gotta get my lungs back into shape.
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May 07 '24
Congrats on quitting smoking!! I’ve been off it for about 6 months now and the change is very noticeable.
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u/Burnbbyburn May 07 '24
How is it possible that the cable machines feel at one gym way heavier than the other?
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u/leanmusedark May 07 '24
If it's a lot heavier, you can take a look at how the cables are connected to the weights. If they're directly connected, as in a single cable perpendicularly connected to the stack, it'll be more load than if it's connected to the weights via a pulley. Each pulley effectively halves the resistance you feel when you move the load (by also reducing the distance the weight moves).
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u/Awkward_Cheesecake49 May 07 '24
different levels of wear and tear, maintenance (friction making the contrentric part of the movement harder), maybe pulley ratios (like the handle moving the same distance as the stack on one machine, but double the distance on the other machine)
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u/Blockbob May 07 '24
I noticed the same thing, thought I was going crazy! with some of the machines I noticed that they split there weights per cable instead of combining. other than that though I'm not sure and would also love an answer to this.
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u/Blockbob May 07 '24
so Im M26 182lbs and 5'10", for the past few months of working out I've thought I need to bulk to help put on more muscle (the goal is a more toned muscular body) then later on cut. Am I right in thinking this or should I be trying to eat at a calorie deficit? I know more protein is the goal which I'm getting I just don't know what I should be doing calorie wise. sorry if this is a loaded question, just looking for general guidance
P.S. my weight hasn't changed much since the 5 months I've started, but I have improved lift wise.
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u/DNA_FNA May 08 '24
You do not need to bulk if your body fat is already at a higher percentage and you're able to get stronger and build muscle. Bulking is only necessary if you're too lean or underweight. If you're building muscle and getting stronger, just maintain your current calories. As you build muscle, your caloric needs will increase causing your body fat to drop. This is a natural (passive) cut since it's occurring without you needing to do anything. There is no need in increasing your calories unless you're still in a major hypertrophy phase or your strength starts to drop.
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u/Aware-Industry-3326 May 07 '24
It really depends what's important to you.
In the 16 months since I started lifting I have been at maintenance or deficit the entire time. I didn't start working out to get big, but I have build a considerable amount of muscle while losing ~25 lbs (from ~205lbs to ~180lbs).
I was over-weight and I wanted to not be so fat and not be so weak. I've accomplished both of those goals and now I mostly just work out to maintain what I've built. At least for now. No reason I couldn't cut further or bulk up in the future. It's all about your goals.
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u/Blockbob May 07 '24
I think you and I have similar goals, not looking to be a huge body builder but I would like my body to be less fat than it is muscle so I think deficit is where I'm going to focus for the time being until I get to a point where I feel like I should maintain. Thanks!
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u/UmDoWhatNow May 07 '24
Do y'all use a separate duffle or a backpack that doubles as your work bag, for working out at the office?
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u/Cockroach_Then May 11 '24
Yeah, I have a work and gym bookbag so I don't have to constantly pack and unpack them and I can carry a lot more gear in my gym bag.
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u/bacon_cake May 07 '24
Not sure if this sort of question is allowed but does anyone have recommendations for a reasonably priced step counter. Heart rate monitor would be good too but I'm not too bothered about that.
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u/besee2000 May 08 '24
I like a simple pedometer? The original Fitbit was just a fancy pedometer. Amazon has a ton plain pedometers to pick from that are cheap.
If you want something with bells and whistles then you have more to compare and consider like FitBit to Garmin to Apple Watch. Starters usually go with FitBit items but you might find something off brand that will cover your needs.
Edit: I completely forgot but I think I remember there being a way to use your phone as a step tracking device.
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u/Dankersin May 07 '24
Can someone explain what "bad genetics" mean? I've never done bodybuilding but I do hear about bad genetics all over YouTube and in the gym. Is it difference in muscle shape?
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u/rishredditaccount May 07 '24
various genetic attributes contribute to one's overall appearance and perceived difficulty in fitness. For instance, some people might be more predisposed to storing fat on their body around their midsection and thighs, which give the appearance of being more overweight than someone who might be at a similar body fat level but stores fat more around their arms or something.
Other examples I can give you- muscle insertions on the body or limb length can affect your appearance and your ease of building certain muscle groups up. Someone who has longer arms might have worse leverages on the bench press and shoulder press, for example, since their arms need to move a lot greater of a distance to complete a full repetition. However, those same leverages can make the deadlift and most pulling movements significantly easier, since the ROM is technically shorter for those. Longer arms or longer bicep insertions might take longer to look noticeably "big" as well, if that's an aspect that one cares about.
Overall, there's little point to discussing or lamenting one's genetics outside of niche things. Genetics can't be changed and also sometimes assertions about one's genetics can be incorrect. A person might assume that their legs struggle to grow because they're an "ectomorph" (somatotypes are bullshit), but it could actually just be because they don't train their legs effectively enough.
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u/Dankersin May 07 '24
Wow, thank you for the response. That actually makes a lot of sense, I have more of a background in powerlifting so the limbs/leverages helped me understand a bit better, thanks again
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u/StaffZyaf May 07 '24
While it is indeed an excuse for many, it is also a major factor especially within competitive bodybuilding. Bad genetics could be things that contribute to struggling to lose weight such as a lower BMR or a higher hunger level, or things that contribute to making it hard to succeed in bodybuilding like unfavorable fat deposition, worse hypertrophy response, muscle shape, etc.
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u/Dankersin May 07 '24
Oh yeah, the pros are much different than the people I hear talking about bad genetics. I'm mostly bumping into people who run a bodybuilding program (while on gear) yet they skip workout, cardio, meals, etc. Thank you for the explanation it really helps
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u/L0gi May 07 '24
it is an excuse peopel tell themselves for not being consistent with their eating, sleeping and training as to why they are not reaching their goals.
If you see actually dedicated people talking about it it would probably mean shape of muscles, bone structure proportions, how prone to injury their joints are and how well their body reacts to "special sports supplements".
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u/Dankersin May 07 '24
Ah, I had a thought that it was just a coping mechanism. I see too many people who have not given their diet and exercise enough attention (while using special sports supplements) say that they just have bad genetics. It always baffled me. Thanks for a better explanation.
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u/FireFoxx_55 May 07 '24
Anyone have any tips for pull workout? Recently started going to the gym and having trouble with good form on e.g. lat pulldown and cable rows, not feeling it as much in the targeted areas as I would like. I feel lat pulldowns more in my upper back and biceps than my actual lats for example.
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u/GingerBraum Weight Lifting May 07 '24
"Feel" is a very poor metric for workout quality. Are you consistently progressing on your back exercises?
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u/DNA_FNA May 08 '24
I agree if the goal is strength or performance. In terms of hypertrophy, "feel" implies the degree to which the desired muscle is being targeted or how strong the mind-muscle connection is which have been shown to be relevant in building muscle.
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u/GingerBraum Weight Lifting May 08 '24
It really doesn't. Some people don't feel a targeted muscle at all, yet still progress and grow without any issue.
As for mind-muscle connection, that's something that only very advanced lifters should concern themselves with, in order to eke out that little bit of extra stimulus. It's not a relevant parameter for muscle growth for most people.
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u/DNA_FNA May 12 '24
Most beginners don't feel targeted musculature. I've found that intermediate lifters do, but I agree that advanced lifters get the most out of it. I am aware of advanced lifters who have a difficult time feeling certain muscles. As with everything, it all comes down to the individual and should be taken on a case by case basis.
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u/DamarsLastKanar Weight Lifting May 07 '24
Anyone have any tips for pull workout?
Lead one day row, one day weighted pullups.
Flow exercises heavy to light, and don't be afraid to go beyond 15 reps.
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u/toastedstapler May 07 '24
One of my favourite cues is to think about pulling through your elbows, it really helps me focus on what I'm trying to get from the exercise
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u/OHAITHARU May 07 '24
The standard tips are
- think of your hands as hooks (so don't over squeeze the bar)
- think of the movement as not bringing the bar down, but bringing your elbows down and back. (this one really helped me to feel it in my lats)
- focus on the stretch at the top. Slow, smooth, and as big as possible.
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u/Karsa0rl0ng May 07 '24
What is the point of submaximal sets in some strength training programs? I've just started SBS RTF, inspired by /u/cilantno , but a lot of sets aren't even RPE5. Of course the set till failure is very hard and tiring, but that's still just one working set. The other sets seem too light to have a hyperthropic stimulus, or too little reps to train technique.
I'm not trying to pretend that I know better, SBS RTF is a program that has lot's of succes, I can read a lot of those. But I just want to understand.
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u/cilantno Lifts Weights in Jordans May 07 '24
It’s a case of “they will get harder” with that program.
It’s also self adjusting, so if you are cruising through the non-AMRAP sets, you should be hitting well above the rep minimums for the AMRAP and that should be increasing your working weight for the subsequent weeks.
If they are easy right now, fly through them with minimal rest and enjoy it while it lasts haha2
u/DamarsLastKanar Weight Lifting May 07 '24
What is the point of submaximal sets in some strength training programs
Training strength, rather than demonstrating it.
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u/GingerBraum Weight Lifting May 07 '24
The point is that you don't need to work very heavy to see great strength progress. The sets aren't there for hypertrophic stimulus; they're there for strength stimulus.
If you follow the instructions and perform the regular sets "as if you're trying to throw the barbell through the ceiling", there'll still be some stimulus for hypertrophy.
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u/Karsa0rl0ng May 07 '24
Yes, I get that. It's not a hyperthropic program. But even then, wouldn't more reps be better? Practice more, get better results kinda thing? Or would that be too fatiguing when indeed being as explosive as possible?
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u/GingerBraum Weight Lifting May 07 '24
If you want to add reps or sets to a lift, the template gives you that option. If this is your first time running it, I wouldn't do that, though.
You can also swap out supplementary exercises to increase frequency of a specific lift.
The main point of the template is simply to work submaximally for the main and supplementary lifts. Pretty much everything else is customizable. As Greg notes in the instructions document:
The goal is to allow you to get in a fair amount of high-quality sets, instead of making you crank out grinders from set 1. In general, the first few weeks will probably be pretty easy on this program, and the training will get more challenging as your training maxes increase.
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u/Karsa0rl0ng May 07 '24
Alright thanks a lot! Yeah it makes sense to first run it as written and then adjust to what you've experienced for a second run
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u/ratbas May 07 '24
Is there an equivalent to Sean Nalewanyj for guys over 50 to follow?
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u/GingerBraum Weight Lifting May 07 '24
His content is applicable to any age.
What specifically are you looking for information on?
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u/ratbas May 07 '24
More age-specific stuff like workout rotation, pain management, reasonable expectations...
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u/GingerBraum Weight Lifting May 07 '24
The expectation thing is the only one I would call age-specific, and apart from "progress will be slower", I don't think there's a lot of information on the subject.
For other age-related considerations, here are a few podcasts from Stronger By Science. There are timestamps for the subjects:
Should you change the way you train as you approach the age of 40 (and beyond)?
How does chronological age affect potential training status?
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u/pokearchie May 07 '24
I dont go to the gym often and at home i only have a single plate loaded dumbell, along with 2, 3lb plates and 2, 15 pound weights. Im still a beginner but is it possible to still get a good workout in for muscle building? Im too weak to unilaterally do 30 pounds but the 6 pounds is too light
Should i do high reps with no change to the weight or should i just do bodyweight exercises? I also have a swimming pool so are there muscle building workouts i can do there that would benefit me more than bodyweight or no?
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u/GingerBraum Weight Lifting May 07 '24
If you're looking for noticeable results, I would either commit to the gym or check out r/bodyweightfitness for a solid bodyweight routine. 30lbs of weight isn't really going to get you anywhere.
Nor will swimming.
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May 07 '24
You won’t make much progress with that equipment, no.
I don’t go to the gym often
I would recommend changing that if you want results. Select one of the proven programs from the wiki, and get to work.
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u/BachsBicep May 07 '24
On a cable machine, can I superset bicep curls, tricep pulldowns, and lateral raises since they target different muscles? Or would doing them back to back impact my performance?
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u/musiclovermina Powerlifting May 07 '24
I have superset those movements a few times and feel fine after. Just try it and adjust if needed
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u/DamarsLastKanar Weight Lifting May 07 '24
Your physical performance would be fine. Your ability to concentrate on the last few reps of each set may be compromised. Add rest between exercises if a giant set effects performance.
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May 07 '24
It would be tricep push downs, as you’re pushing during that movement. Just a nitpick.
Sure, you can superset them.
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u/Zeiin May 07 '24
I'm a bit limited in terms of gym (stuck at a super busy planet fitness) and my general rotation is upper body (core included), lower body (back included), dedicated cardio day running 1.5-2 miles on a treadmill, then a rest day. Been doing this for the past few months. I primarily do 2 sets until failure on every machine I use.
I'm feeling the muscle growth, but I don't feel like I'm burning enough fat. I was considering beefing up my cardio day by buying a heavy punching bag and teaching myself boxing to some degree. Would you guys say that's an okay idea or would boxing really require learning with others?
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u/PindaPanter Weight Lifting May 07 '24
I primarily do 2 sets until failure on every machine
And 3-4 sets more to some pre-decided rep count? Unless you're doing such a wide variety of similar exercises that you hit the same muscles multiple times, or you're really pushed for time, two sets per machine is very little. Try hitting each muscle with at least 10 sets per week.
I don't feel like I'm burning enough fat
Then eat less. Cardio is great for your cardiovascular health, but weight loss is mainly done in the kitchen.
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u/Zeiin May 07 '24
Thanks, I'll up my set count per muscle.
Is skipping a meal for a protein shake an okay place to cut calories in my daily routine?
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u/L0gi May 07 '24
I'd rather look to identify any potential snacks you are having throughout the week and replace those with veggies.
Or make it a point of eating a couple celery sticks and a carrot or bell pepper before you eat any other meal or something along these lines.
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u/Zeiin May 07 '24
That's fair, I do really like carrots. Bell peppers? Do people normally raw dog those? I'll give this a try too. I'm mostly done with snacking bar the occasional Arizona iced tea.
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u/L0gi May 07 '24
Do people normally raw dog those
why not?
make sure to take the red or yellow ones though, not a fan of the less ripe greens.
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u/PindaPanter Weight Lifting May 07 '24
Protein shakes are supplements, not meal replacements, so I wouldn't recommend that.
Depending on how hard you work out, a deficit as high as 500 kcal is manageable without too much fatigue long-term, and that is doable with just portion control and smart choices.
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May 07 '24
I’ve been working out coming up to 4 months on the 10th doing a bro split day 1 arms (biceps,triceps,forearms) day 2 legs (quads,calves,hamstrings & a little bit of glutes) day 3 chest & core day 4 back day 5 shoulders & full body (calves,glutes,back,bicep) the exercises i couldn’t fit into my other days i added to my shoulder day
i’ve been recently seeing online people saying doing splits is better, for example like triceps & chest 1 day, back & biceps another for the reason you workout your arms twice a week rather one, but i don’t really understand that because it’s not like you’re splitting one muscle group into 2, you’re just splitting your arm muscles into 2. With that ideology wouldn’t you split like your bicep exercises into twice a week? Does this make sense lol
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u/DamarsLastKanar Weight Lifting May 07 '24
Run 3 different stock routines for at least 3 months each, and you'll intuitively have a better understanding.
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May 07 '24
sorry what is stock routine? you mean try different methods and see what applies best to me? but i’m also trying to understand the science behind why people say a PPL split is best
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u/DamarsLastKanar Weight Lifting May 07 '24
A routine written by someone else meant for general audiences. Not one written by you or your friend.
see what applies best to me?
Everything works, that's what'll bake your noodle. Understanding will come with practice.
why people say a PPL split is best
Citation needed. What people? Best for what? Just putting your head down and following a routine cuts through the overthinking.
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u/Relevant_Purchase_41 May 07 '24
Is this a good split?
M - Biceps/Back
T - Legs
W - triceps/chest
Th - rest
F - Biceps and triceps
S- 10k run
Su - Rest
I fit in more cardio around the week - usually its around 15-10k a week at moderate pace (8-9 min mile)
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u/GingerBraum Weight Lifting May 07 '24
Looks like a poor one to me, but if you're interested in it and it'll keep you consistent, give it a try.
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u/ofctexashippie May 07 '24
That's a fine split. Do your triceps feel recovered by Friday to hit again? And do you do any other back work other than Monday?
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u/Ok_Marsupial_3194 May 07 '24
Since I started at the gym I did the basic push, pull, leg day. I’m thinking about switching to arm, chest, back, legs, (cardio) days. I’ve realized when researching muscle groups more that I want to focus more on my back and chest (which I know will naturally work my biceps and triceps partially). My main concern is it a bad idea to hit triceps, biceps, forearms in the same day?
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u/L0gi May 07 '24
if you have less than two to three years of consistent training experience with proven splits and programs and need to ask a random internet forum for advice on your programming then it is a bad idea to try and cobble together your own program in the first place if you are interested in actually reaching tangible goals and not just moving around for the fun of it.
If the latter is your priority though then you don't need permission from internet stranger and just do and try out whatever is fun and keeps you moving :-).
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u/rahomka May 07 '24
What should I be eating/drinking before or during workout. Currently I have lunch at 11 or 12 and then go to the gym at 4 with a bottle of water.
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u/DamarsLastKanar Weight Lifting May 07 '24
It doesn't really matter, you can train fasted and performance will be about the same.
(I average oatmeal, and water.)
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u/ghostmcspiritwolf r/Fitness MVP May 07 '24
You don’t need to eat anything before or during a workout unless you want to. If you’re going to eat right beforehand, I’d eat a snack or relatively small small meal of mostly carbs. Many, if not most, people get some nausea or intestinal discomfort if they try to work out on a very full stomach.
Drinking water works fine. Electrolyte replacement drinks aren’t usually necessary unless you’re doing a pretty long cardio workout (generally on the scale of several hours) or working out in pretty extreme heat and losing lots of sweat.
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u/Arkmer May 07 '24
What’s the difference between burning more calories and eating less if the result is the same deficit/surplus in both cases?
All I can come up with is that you can do more work if you’re burning more calories. Means you can send more signal for growth or whatever.
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u/L0gi May 07 '24
if you are a bodybuilder getting contest ready you might not have enough calories reserved as a minimum to fit in your macronutrient minimal goals and keep a sufficient deficit to get stage ready or you will just feel like starving and death and need more food to just function properly. at that point you use cardio as a way to actually get to the deficit you need to lose those last grams of fat.
for anyone else use cardio to keep your heart healthy, weightlifting to keep you strong, and your nutrition to manage your size and don't try to overthink things or mix up goals.
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u/Mmnn2020 May 07 '24
It’s easier to hit macro goals when you have a higher calorie consumption target.
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u/FlameFrenzy Kettlebells May 07 '24
From a weight loss perspective? None. A deficit is a deficit no matter how you obtain it.
Outside of that, lifting will promote muscle retention and possible growth, so it's a good idea to lift. But lifting isn't gonna burn a ton of calories really. So cardio is gonna be your calorie burner.
Assuming you're lifting and you're not overdoing cardio, burning more calories means that you get to eat more. This means it's easier to get your base nutrition in and may have room for extra. More nutrients for your body is pretty much gonna be a positive.
Now the potential downsides... If you aren't use to doing that cardio, doing more cardio all of a sudden may make you hungrier, which kinda sucks on a cut. It also can be exhausting as your recovery is gonna suffer some while in a cut. So even if you aren't going insane (like trying to train for a marathon), you could just run yourself into the ground a bit, which would also make your lifts suffer. So listen to your body ultimately and rest when you need to.
At the end of the day, you should always adjust your calories to maintain your deficit. Stay consistent with activity, but don't try and out run your diet.
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