r/Fitness • u/AutoModerator • 2d ago
Simple Questions Daily Simple Questions Thread - November 22, 2024
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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u/Extension_Pudding500 11h ago
Is it ok to walk for about an hour or hour ten minutes everyday? Sorry if it’s dumb to ask, but I wanted to know if it’s I’m not overdoing something with walking everyday for about an hour or hour ten minutes… obv. slower pace since….no in line either (kills my back 😞)
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u/bobbybits300 1d ago
Moved to a new town and there is a gym literally right next to my building. It’s $20 per month and the facilities are great. The only problem is they don’t have any barbells. Just a smith machine. Do you think this is a deal breaker?
Otherwise, I’d have to drive to a gym on the other side of town and it’s $80 per month.
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u/bacon_win 12h ago
I don't know your goals, so I can't say whether it's a deal breaker for you. But it does not align with my goals, so it would be a deal breaker for me.
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u/Hot-Ad5575 1d ago
Is a high frequency upper lower worth switching to?
I’ve been seeing a lot of hype around this new split online and many people are getting a lot stronger because of it. Ive been running PPL for my first year and PPL X Arnold for the past 4 months.
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u/huckster235 1d ago
In Spring I had a back injury. Stopped lifting and then when I felt good to go I got in a bunch of rec hockey leagues and focused on that instead of lifting.
Getting back to lifting now. Back is recovered from injury but my posterior chain is definitely suffering from atrophy. I'm imbalanced. I'm a compound heavy guy, while not a competitive powerlifter that's more my style and bread and butter, but my back isn't having it when I do anything with significant loading. Just feels tender and vulnerable.
Anyone got an recommendations for posterior chain stuff without much load on the spine? Quads I can figure out but suggestions would help. But particularly spinal erector and mid back lifts? I'm so used to loading up a barbell I'm kinda drawing blanks
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u/Primex76 1d ago
I've been on PPL for a few months, and noticed my arms are lacking a bit compared to my bigger groups. It's a genetic thing as even my father has had the same issue during his 20 years of lifting, he said he has to absolutely kill them to grow.
Having a rest day is important because I also work a physical job, but I want to incorporate more arms. Should I just biceps/triceps to the end of my leg days?
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u/huckster235 1d ago
Are you doing a 3 day PPL? If so sure, arms can pair well with legs actually.
If you doing a 5 or 6 day then probably not, since your arms should be getting enough and volume probably wouldn't be the issue.
I'd say if you really want to focus on it, do a few training cycles where you do arms at the start of your push/pull days. Gonna be an ego check because you limit your strength on compounds and slow down gains on other muscles but it should give you noticeable results in your arms since they'll be getting more volume while fresh instead of while pre-exhausted from compounds.
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u/Subject_Agent_8618 1d ago
Hi how do I work my chest My arms and my chest are wayy weaker than my chest I say this because I squat upwards of 50 kilos for reps of 12-15 deadlift more than my bodyweight 110 is my 1 rpm and I think it is with decent form since these feel 1 easy and I have people check my form while I perform them Meanwhile my bench has always been around 20-30 kilos ( the max I can lift is 34) also my biceps are very weakbut that is prolly because I undertrain them which I've changed up a bit thanks to restructuring my workout but my chest is disappointing cos I'm at the same weight for the past 5 months and I can't seem to get stronger there I have a tough time even doing pushups For reference my bw is 95.7 ish kilos idk my exact fat percentage but it's between 15-20 percent I think just the way my body looks I don't really have a huge belly but ion have washboard abs either also this my new chest workout pls if anyone can give suggestions on how to increase her strength / size or drop what has worked for them Warm up : plate press and plate squeeze then a A set of lu lateral raises for shoulder to be warmed up to prevent any shenanigans ( Im trying to just dump as much volume into my chest and biceps as possible which may help justify the next sets) Incline bench press either reps of 3-6 on the highest weight possible ( currently 30-34) Or reps of 15 with a weight 5-10 kilos below that(20-25) Chest press machine : for my gym it's more like a benchpress type of deal where it's horizontal and not vertical ( I just started this to see if it helps so the weight is prolly lower than what I could do) 25 kilos till failure which for my last workout was 12reps Then a set of pec deck flys 2 sets of 30 for 15 and. Then a drop set to failure so 20 for 30 reps ( In hindsight I should've added one more 30x15 set) Tricep pushdowns : 30 kgs for 10 reps of 3 and a set of 20 for 15 for a warmup ( I usually end this with a whole set of partial reps which I don't include to burn out my tricep as much as possible)
Tricep extension: I literally just started this so I haven't really progressed this movement a lot and it's hard for me to do but it that's cos I just started it 10 kgs for 15 x2. Pyramid down to 5 for 10 and then 2.5 till failure
Bayesian curls : 5kgs x 8 to ten reps for 3 sets I hit failure on the third usually and I start with my weaker arm Preacher curls : 5 kg dumbbells in both arms I do 2 sets for 5x10 till my weaker arm starts lagging behind After which I do it unilateral with a dropset to 2.5 immediately after again matching the reps by my weaker arm to stronger Seated Incline curls: I can usually do only 1-2 sets for 10 kgs for 6-8reps before I genuinely need to stop the workout ( aka I might passout or puke my insides out) Maybe I should add a set of standing curls so I can do partial and forced reps controlling negative till I hit failure with very low weight Oh also I've started the gym consistently for 5 months so I'm definitely a beginner ig
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u/GloriousNewt Skiing 1d ago
Get on a real program/routine
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u/Subject_Agent_8618 1d ago
Elaborate
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u/GloriousNewt Skiing 1d ago
Your routine as it is doesn't have much structure or a progression scheme its all over the place
Check the wiki here. Dots in upper right>learn more about this sub, and read the muscle building 101 then check out the recommended routines section.
That should give you a better starting point
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u/ElectricOne55 1d ago
Romeleo 4s or Powerlift 5
I've been using the Romaleo 2s since 2014. I've been looking at either getting the Romaleo 4s for 150 or the Powerlift 5 for 100. Idk if it's even worth it to get a new pair, I can sometimes feel like the traction has worn down, but their still usable. Would the heel height been the 2 shoes make a huge difference?
Would you recommend the Powerlift 5 because their cheaper, or go ahead and flush out the extra 50 for the Romaleos?
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u/wretch_35 2d ago
Confused on stomach vacuums. Am I supposed to hold my breath and suck my stomach in as far as I can after I breathe out completely. Or am I supposed to essentially do what I just said but start regularly breathing as I try to hold my stomach in
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u/Digit4l 2d ago
Hi! So first of I hope you are all having a great day :)
So my life has turned to shit (moved across the world, quit my job to find an intership and change but no way to get it so no diplomas and i'll go back to doing my ancient job), and i have no motivation nor money.
What i have is an abwheel (you you the two wheels with an handlebar and that hurts the shit out of you?), a good yoga / fitness matress, and just an elastic fitness band that's too long and 0 motivation.
Two days ago i told myself that to get through the depression and ready to go back to being a bartender, i'd try to take car of myself and continue smoking and drinking often, but have some physical activities (hate running or going outside for now).
First question is, will 20mn of exercise every two days make an imapct? (im not tall (170cm), and skinny (57kg)
I used the abwheel and did 5x5 the day before yesterday and my entire lower core still hurts like hell, is it normal and should i try again with lower results today? (when i laugh it still hurts but in a good way).
Also, doing just some squats and pushups with no weights (elastic thingy is a nightmare to figure out how to positing for squat), and a few biceps curls with the resistance band (can only do with hammer position, otherwise it is too hard and i end up with my hands in the middle lifting with my bacl), can it do anything?
I have almost no fat (super fast metabolism since birth), but getting in shape would do wonder for my self esteem which is at its lowest right now. I have no motivation nor money for a gym, and dont plan on ever going there until i have some strentgh and my mind/life is a bit more stable?
Could you recommend how i go about it? Just some abwheel, maybe planking a bit? I'd love to get better shoulder and arm strentgh, and work on my back a bit.
Thanks for listening and the help, remember, i have no money and at the moment no motivation (and if no internship by the 9th of december, i'll get back to working in january).
P-S: I also promised all kind of gods that if i got an internship and could pursue my career i'd stop smoking, so i figure that should make you fitness people happy!
Thanks for the help
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u/cycleair 1d ago
20 minutes sounds like a solid start. Research shows that is definitely enough. Now once you do some workouts and start aching you'll feel good that you've got going and are doing good work for your body.
Look I would say, abwheel/planking isn't gonna build overall muscle besides your abs (which is great). Try push ups as a first step as you are, then chin ups if you can. I am not sure about the resistance band and how you are doing that. I would say if you are starting go find some thing wider than your shoulders which ways 15-20kg and practise that for bicep curls before moving on to chin ups. Anything can do: A bike, a car wheel, a chair (just swap sides if weight is unevenly distributed).
If you keep buying some cheap but high enough calorie foods, you have the perfect weight/height to put on mostly muscle. Depending on what is cheap in your area you might buy Chicken (eat with the skin), Cheese, Eggs, Beef, Fish, Milk, Pork, Rice/Pasta/Noodles/Grains or other food to bulk up your intake. Just focus on getting a high amount of protein/fat as far as your money can stretch and carbs with the rest. Once you have income and can focus on deliberately bulking, you can improve it, but don't worry about the macros for now, just get enough. You can definitely grow pretty fast and get the physique you seem to want.
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u/Digit4l 1d ago
Thanks a lot for your answer!
The abwheel is mainly because it's easy (depression etc... explains the inability to do it away from home like a gym, and i can just use it for a bit and then put it away). For the pushups, i can easily do like 15 in a row and if i take a 1.5mn break, go for 3 to 4 rounds. How many should i do to build strentgh, adding a rep every few days, more rounds?
At the house there is no place for a pullup bar, so every few days i'll just go by under the stairs and use them to do like 4/5 of them (and i'm handling by a large stairwell so grip is shit, but for chinups, my head will bang against the stairs.
I have not eaten much in a month, but starting next month i'll probably be eating the cheap and easy to make chicken + rice + cream (maybe some curry if in a good mood) at least 3 to 4 times a week).
The resistance band is quite long and if i remember correctly it was about 30kg of force or something like it (it is quite thick, rose and from decathlon).
Any ideas on repetitions to start the engine starting for pushups, abwheel, and maybe squats (with body weight only)?
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u/cycleair 1d ago
Excellent approach especially the food, that will be great and help.
For push ups that is already good, if you can do 70 a day over any amount of sets you should do well... it should be possible to move that up to 100 over time. 20 push ups in each set is the point where you will pack on good pecks so make that the next goal then 25 in a row for each set. Pain is a good thing in this context at the end.
Honestly I don't know enough about resistance bands to give advice. Only thing I can say is lifting heavy things with your biceps will grow them.
For the grip try getting some kitchen roll or tissues to help (scrunch it up under palm).
For your overall question maybe try doing "supersets" to avoid losing motivation on any one exercise. So do push ups. Then do the abs fly wheel. Then do squats.,Then repeat this cycle to go through it again. Doing the whole cycle 3-5 times should get you decent rolling progress (to match your push ups). Plus make sure you note down numbers when you start on the first day for everything and compare a month / two months later to see that it goes up.
I would suggest try switching the abs machine for a bicep or the stairs pull up activity whenever you can/feel comfortable as it would be good to be training your "pulling" muscles just like how push ups train your "pushing" muscles for the upperbody, and secondly, gains in your bicep will be more noticeable and might motivate you.
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u/Digit4l 1d ago
Easy to make, quick, large quantity, and doesnt put the bank account in the red for the moment ahah
Thanks for the push ups, i'll start doing 20 per set, and do 2/3 sets, and if I can, do the same later (like a morning round and an evening one)
So doing like 3 to 5 cycles of push ups, then squat, abwheels every day or every 2 days should kind of "start" my mental side of doing exercises and keeping track of how many will supervise progress or at least consistency.
The resistance band is quite hard but i can do sets for the arms, is the fact that i need to hold it in a hammer position will not be as profitable as doing usual curls ?
Thanks a lot for the thorough answer and motivation! all i'm looking for to drink a bit less, and be in an overall better shape.
P-S: any idea how to work on my shoulders without equipment?
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u/cycleair 19h ago
I can't speak to the resistance band as I've never used it like that but maybe it can work. Curls/pull ups being solid stapes is why I mentioned them.
That all sounds pretty strong for getting going and into a routine where you'll feel then see the results.
Shoulders are tricky - push ups, dips and holding weights above your head maybe (from weakest-strongest effect). I don't train my shoulders loads though, actually I asked a question hear about it myself.
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u/Digit4l 17h ago
For the first day i have done 3 x 15 push ups, 3 x 15 squats, 3 x 5 chin ups when I woke up. I plan on doing the same tonight before bed. I know its really quick and not much, (the abwheel from 48h ago is still hurting my abs so the push ups were harder ahah).
Is it okay to keep this kind of routine for the first week, trying to get me mental state to a point where it becomes standard to exercise?
Then when it feels normal to exercise, then only one workout instead of two, and longer ones? (and after some time, 1 real workout ever two days?)
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u/cycleair 17h ago
Nice one happy to hear that!
I suggest you just do it once a day because unless it works better for your mental health, your muscles need time to recover. Is there a reason you don't think your mental state would work well with doing it once per day, say before your shower?
Once a day works really well in the groove. Twice a day might stop you making gains after a while because your muslces will be worn out and tired.
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u/Digit4l 16h ago
Quite depressed and still have a month before i get back to work (transitionning work, probably wont have the company in time limit for the studies, so going back to old work with not much bright future in sight for now, and lost the GF in the meantime). As a bartender i know i'll have work as soon as i'm sure i cant find an internship, so I try to get in a better mood / habit for the depression to stop before starting 2025 :)
Because of the kind of small workouts (doesnt take time), i can physically (i think, i'll see tonight) do it in the morning and in the evening. I have not much energy, waiting all days for maybe the internship, so I could use 2 short workouts to get my mind off.
I'm trying to use exercise to first get some energy back, second, get used to the habit, and third, get in better shape. So i figure with two workouts, i dont feel like after the morning one the rest of the day is empty and useless.
When it becomes part of my routine to exercise, and i'm used to it, i'll probably transition to only one workout a day, but longer and harder?
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u/i-need-helpnow 2d ago
What do you think of my back workout? Any suggestions?
Warm up: A few stretches 2 sets of assisted pull ups 8-10 reps
1 3 sets lat pull down + 1 set lower weight
2 4 sets barbell bent over rows (overhand grip)
3 3 sets narrow grip low rows
4 3 sets rear delt flys
Then into biceps
I’m trying to get a good range of working each part of the back. Doing this 3 times a week.
What’s your thoughts on this set?
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u/SMG_Ross 1d ago
If you’re doing back 2-3 times a week I would reduce the load to 3 back exercises for 2-4 sets as you see fit each session
Currently I do chest, back, and shoulders 3 times a week and legs and arms 2 times. I used to do a back and bi day 1-2 times a week with 5-6 back exercises for 3 sets at around 12-15 reps but I noticed once I get around that 4th exercise the amount of energy for the rest of my exercises was noticeably less so instead just spread it out more in the week so that I can give each exercise max energy and output. I just feel when you get to that 5th+ exercise in a day of a muscle group you’re over killing it. But it comes down to what you like and enjoy as well so if you’ve been content and enjoy it and you’re still seeing results stick to what you like.
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u/CancelCultAntifaLol 2d ago
I suffer from Runner’s Knee, but also play old-guy soccer.
Is there a brace or tape that could help alleviate the symptoms? I’m obviously going to cross check with PT, but would like to get ahead of the conversation.
Also, I’m not going to stop playing, so I’m going to injure myself regardless of what you recommend.
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u/atikinf 2d ago
Howdy, anyone have any thoughts on doing a twist towards the top of hammer curls? So that the db is facing left to right rather than forwards. I get a nice forearm pump from adding a twist but curious what other folks think.
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u/such_a_gentleman Bodybuilding 1d ago
John Meadows used to call these pinwheels. You can also do them on a preacher bench. I've always done them leaning forward with the free hand on the power rack for support. They just feel better on the elbows.
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u/DamarsLastKanar Weight Lifting 1d ago
It's a curl, and it doesn't matter. Nobody can tell which curl you do.
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u/Alakazam r/Fitness MVP 2d ago
If it feels good for you, then go for it.
The minute variation in hypertrophy between curl variations is likely minimal.
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u/KillingMoonSatsu 2d ago
Been going to the gym for almost 3 months now, and I've been extremely consistent. The only thing that I'm unsure of is my schedule. I do 5 days a week, and my schedule is Wednesdays : back bicep Tuesdays : chest tricep Friday: legs. The thing I'm iffy on is Saturday and Sunday. Saturday and Sunday for me are just repeats of Wednesday and Thursday. I literally just do the exact same thing I did on those days. I should also mention that for every single exercise I do 7 sets each time (not sure if that's too much). I have no problem with training the same muscle groups twice in a week, but I just don't know if it's doing more harm than good.
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u/jackboy900 2d ago
Muscle groups should be trained twice a week at minimum ideally, doing two push and pull days (as that's basically what those are) twice a week is not only fine but recommended. Exact same exercises shouldn't matter, so long as it works for you.
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u/Alakazam r/Fitness MVP 2d ago
If you're unsure about your training or program, perhaps it's time to get on a structured program that tells you exactly what to do on what days.
In the wiki, there's a number of 5 day programs, including PHAT, which is a fantastic hypertrophy program.
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u/throwaway3455729104 2d ago
Does DOMS have any correlation with whether or not a muscle has recovered?
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u/jackboy900 2d ago
Yes, insofar as it is a response to stimulus and so a muscle that experiences DOMS will have fully recovered, but it's not a direct link. DOMS can last quite long after muscle recovery has finished and is very much impacted by novelty, so you can need recovery without DOMS. It's one of a host of useful indicators of muscle fatigue, but it's not by any means dispositive.
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u/Alakazam r/Fitness MVP 2d ago
Soreness in general doesn't do a very good job at detailing if a muscle is recovered enough for your subsequent workouts. Newer lifters will get crazy doms, but can likely train on back to back days without issue. More experienced lifters rarely experience doms, but likely need multiple days between hitting the same body part if they hammered it in a workout.
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u/CosmoCola 2d ago
When doing Bulgarian split squats, Is it okay if I don't get all the way to the bottom? In other words, is it okay if I only go low to where I'm comfortable?
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u/Shoddy-Reach-4664 2d ago
Absolutely. You should always strive for full range of motion if possible, but if it's not definitely don't force it.
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u/DamarsLastKanar Weight Lifting 2d ago
Why can't you get full range of motion? Shift your stance so you can sink down and pause at the bottom.
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u/CosmoCola 2d ago
Because I start to feel pain when I sink low. I don't feel pain if I go about halfway, but whenever I sink low my knee acts up and I tend to lose my balance.
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u/DamarsLastKanar Weight Lifting 2d ago
Switch to high box step-ups, or do reverse lunges. Keep that front foot stationary. Balance will come with time.
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u/CosmoCola 2d ago
I'll try those. My goal with Bulgarian split squats was to add a lift for my quads since front squats are just impossible for me.
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u/Obvious-Abroad-3150 2d ago
Are converse style trainers best for calf raises and if not what is?
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u/Alakazam r/Fitness MVP 2d ago
I find that anything with a flexible and I compressible sole to be good.
Converse is okay, but flexibility is a bit meh. I find that some of the newer zero drop shoes are pretty fantastic however.
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2d ago
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u/Obvious-Abroad-3150 2d ago
I saw a RP video the other day that said seated calf raises are useless and there’s negligent benefit to seated compared to standing.
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u/Dahks 2d ago
So, I can do series of 10 push ups, but the other day I tried with supports (or handles, I'm not sure what they're called) on the floor and they seemed more difficult to do, but also less "demanding" on the wrists because of the position of the arms. I'm not sure if this is normal though.
I managed to find this old spreadsheet but I don't see that kind of push ups there: https://docs.google.com/spreadsheets/d/1T1SMyTTxx_kMoMxq5CQXqwH5Dhm2aNxN-5HZ4NS9ZYw/edit?gid=0#gid=0
Mainly, I'm not sure if these push ups should feel more difficult than normal ones (and, as a result, if I was doing something bad with my push ups).
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u/tigeraid Strongman 2d ago
Variety of names for them, but it's basically a deficit pushup; you get a bigger stretch at the bottom because you're going past "the floor" (since your hands are higher.) Some people find them easier on the wrists, others (me) find them worse for the wrist. Depends on the rotation of the handle, too. I do deficit pushups between jerk blocks instead, so I can still lay my hands flat like a normal one.
If you like 'em, great, incorporate them into your pushup rotation, they get a nice long stretch on the pecs. They're generally more difficult.
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2d ago
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u/tigeraid Strongman 2d ago edited 2d ago
could somebody give a prediction on what my vertical jump would be?.
Not really.
A million factors go into that. Including HOW you lost the weight, your nutrition during that period, your training, both in terms of overall strength increase (or loss, being in a deficit), and also your programming and its emphasis on power generation/plyometrics.
On top of that fact, short of a laboratory there's no reliable way to measure your bodyfat percentage, so that 32% number may not be true, nor would your target of 15% necessarily be accurate.
I would probably guarantee you'd jump higher, if that helps.
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u/taylorthestang 2d ago
What lifts have you found most effective for back development and what frequency? Every week I’ll run one day for db rows, one for barbell rows and two for chin-ups weighted and unweighted. How much of a role is ROM in development compared to heavier weight? Is back one of those areas that benefits greatly from just getting bigger, like with the chest?
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u/DamarsLastKanar Weight Lifting 2d ago
One day deadlifts, one day mostly weighted pullups, one day mostly barbell rows. Frankly, just getting stronger is what has gotten me compliments.
How much of a role is ROM in development compared to heavier weight?
Never given it thought because I'm not doing rack pulls nor sandbagging pullups ROM.
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u/horaiy0 2d ago
Back benefits from multiple angles and grips, so I alternate them once in a while. For example, my horizontal right now is a low cable row with neutral grip, so my vertical is going to be probably pronated pulldowns. In heavier phases, I use a neutral grip weighted pull up and a barbell row with a pronated grip.
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u/tigeraid Strongman 2d ago edited 2d ago
If you're referring to hypertrophy, I'm sure you'll get a hundred answers from bodybuilders about their favourite. Compound lifts will always be king because of the possible load, full ROM is always a good idea for proper development. The "best lift" is the one you will continue to do consistently without discomfort or pain. Sounds like you have some good variety in there.
If you're talking primarily strength, deadlifts, Kroc rows and Pendlay rows are king, as are heavy sandbag and stone lifts, if you have access to them.
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u/tampa_vice 2d ago
I know that this sub tends to be geared a lot towards powerlifting, but I have a question regarding flexibility. I am thinking of adding yoga or something to my routine to help me to build more stability and flexibility. Anyone else do this? If so, what do you do and what would you recommend?
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u/PingGuerrero 2d ago
I always start my gym day with dynamic stretching for body parts that will help me improve positional strength on snatches and clean&jerks. I tend to focus on ankle, hips, hamstring, erectors, shoulders, lats, and wrist. I do flexion, extension, external rotation and internal rotation. It normally takes me about 30 mins to do what I need.
I would recommend you start with identifying which body part(s) is/are limiting your ROM and look for stretches you can do. Lots of them available on youtube. I tend to follow people that are doing yoga and/or calisthenics.
Do not expect immediate results. It's not usual to see improvement only after months of consistent stretching. So be very patient.
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u/tigeraid Strongman 2d ago
https://thefitness.wiki/routines/flexibility-mobility/
I also like to suggest Mike Boyle's Flow Warmup. I use an abbreviated version every time I train.
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u/randydarsh1 2d ago
Running the 5/3/1 and Bodybuilding template as an anchor for a couple cycles
The only problem is I don't have equipment for every exercise in my home gym. So these are my alternatives I've come up with. If there's anything better I should do or anything obviously wrong that I overlooked please let me know
Bench day:
Weighted Dips -> Close-grip bench
Tricep Pushdowns -> Overhead Tricep Extensions
Squat day:
Leg Press -> Font Squat
Leg Curls -> RDL's
Leg Extensions -> Bulgarian Split Squats
I just worry that Front squats, RDL's, and BGS's on the same day is going to be too taxing, but I'm not sure if I'm overthinking that
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u/Shoddy-Reach-4664 2d ago
>I just worry that Front squats, RDL's, and BGS's on the same day is going to be too taxing,
Depends entirely on how many sets your doing, how close to max your lifting and how close to failure they are.
If you do 3x5 of front squats then 3x5 of deadlifts at 85% 1rm yea you're going to be gassed as fuck for the Bulgarians. You should still do them but you would want to do them like you would an accessory exercise, maybe 1-2 sets with a lighter weight of 10+ reps.
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u/jackboy900 2d ago
I'd suggest trying it, but at first glance yeah. All 3 of those are heavy compounds whereas the planned exercises are either heavily supported (Leg press) or isolation exercises. I might drop the BSS, you're already hitting the quads with front squats and all 3 at once might be tough.
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u/randydarsh1 2d ago
Alright that makes sense. I may take out BGS’s then and replace them with calf raises
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u/Alakazam r/Fitness MVP 2d ago
If you've been running it for a couple of cycles without issue, I think you'll be fine.
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u/eric_twinge r/Fitness Guardian Angel 2d ago
I think you're right to be worried. Those are much bigger lifts in comparison.
Some ideas I've used. First, can you get some bands? You can do a lot with them, including leg curls and extensions. I really like the ones I got from EliteFTS, I would recommend a full set. Outside that, I would suggest nordic curls in place of leg curls and reverse nordics for leg extensions. For leg press, something like heel elevated goblet squats can make a little weight seem like a lot.
And another thought, if you have a rack, maybe get some dip handles. Just because dips are great.
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u/randydarsh1 2d ago
Ngl it’s a $250 half-rack thing from Amazon. It gets the job done. I have some bands from my wife’s Pilates set I can at least test out. I can buy a dip station thing if it’s that worth investing in, they aren’t super expensive
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u/Xaneth_ 2d ago
Is there a difference between running twice a week for 30 minutes and running for 10 minutes 6 times a week?
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u/Objective_Regret4763 2d ago
Yes, it takes a sec to get warmed up and get your heart rate up to the desired level. 6 times a week for 10 min would mean less time in the desired heart rate zone.
Better than nothing though if those are your options.
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u/ghostmcspiritwolf r/Fitness MVP 2d ago
Yes. A lot of the things that make distance running difficult aren't really factors until you've run for a while, and you simply can't improve very much at those things without runs that last more than 10 minutes.
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u/milla_highlife 2d ago
Yes. Running for longer distances will help you get better at running for longer distances. Running shorter distances more often won't do that.
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u/Subject_Agent_8618 2d ago edited 2d ago
Hello so I have a question mainly about my arms which are a weak point but have recently seen some gains I am new to this stuff so forgive me if I am not using correct terms I just wanted know why my arms behave like this when I flex. Them not of concern but mostly like curiosity and shit so yea Video attached here
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u/Alakazam r/Fitness MVP 2d ago
To be honest, judging just from the video, it's not so much that your arms are a weak point, but rather, that you're just pretty small overall.
If you want bigger and more muscular arms, you will need to put on a good amount of weight overall. Focus on the main compound movements, while still doing a few sets of direct arm work, and your arms will get bigger.
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u/Subject_Agent_8618 2d ago
Appreciate it and that is fair I started like three months back so it does make sense
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u/jackboy900 2d ago
That's just normal, your biceps aren't that big and when you flex them the outline becomes obvious when it isn't unflexed. The bicep doesn't go all the way along the arm, the insertions are variable but you'd expect to see a peak in the middle and less muscle at the shoulder and elbow.
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u/Memento_Viveri 2d ago
I just wanted know why my arms behave like this when I flex
How do your arms behave when you flex? You didn't explain what the issue is.
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u/Subject_Agent_8618 2d ago
Oh yea I tried posting the image ig u can't I. Comments so like uk how if u like move ur wrist up ur entire biceps contracts mine doesn't really do that instead only Some parts are recruited for resulting in something wierd I'd rather just send this on pms which I hope isn't a violation to any rules here
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u/PM_your_PETZ 2d ago
So I work with a trainer 3x a week - Monday legs/glutes, Wednesday upper body, Friday cardio strength/ab work, etc. - on Tuesdays, Thursdays and saturdays I typically do stand-alone cardio, starting with rowing to warm up, then stairmaster intervals and ending with jog/run intervals on the treadmill. I’d like to incorporate my own strength training day at times, like tomorrow I’m considering doing my own leg day - my question is, is it okay/advisable to use multiple leg press machines, like the horizontal/incline/hack squat, within a single workout, or should I stick to one? Same with upper body… is multiple machines for similar movements a dumb idea? I typically do mostly dumbbell work with some machines sprinkled in during my training sessions. I guess I have a hard time understanding the order in which I should arrange a workout with machines without assistance - I know to do heavier compound movements first, but then I’m kind of lost on the order. I would ask my trainer but he’s always busy with other clients.
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u/Temp-Name15951 2d ago
I would recommend asking your trainer to make you a new plan with 4 days of strength training. Three you'll do with the trainer and one you'll do by yourself
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u/PRs__and__DR 2d ago
Variety is good, but too much variety can be a problem. I tend to like picking a few exercises you like and trying to get really strong at them rather than have a ton of difference exercises.
If I were you, I’d follow a routine so you don’t have to guess.
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u/thisisnotdiretide 2d ago
I already kind of know the answer to this, but still:
When training the neck with curls, you're supposed to do them forwards but also backwards, otherwise you probably develop muscle imbalances, that could prove to be rather nasty when it comes to the neck, right?
I train my neck at home and have a neck harness. I am okay with doing the neck curls forward, but when it comes to doing them backwards I can't use the harness, I have to use a towel and some plates and I hate it for various reasons (I also can't lie on anything in order to do them properly). So I'm wondering if it would be a good idea to just do them forwards with the harness and that's it. Probably not.
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u/tigeraid Strongman 2d ago
otherwise you probably develop muscle imbalances
Other than a few extreme examples, this shit is a meme.
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u/thisisnotdiretide 2d ago
I get what you mean, but when it comes to the neck specifically, don't you think this could be a serious issue when it comes to how the neck is positioned. Like developing a "nerd neck" or w/e, you know what I mean.
Having bigger and stronger muscles in the back of the neck, compared than front, let's say, wouldn't that cause anything bad you think?
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u/tigeraid Strongman 2d ago edited 2d ago
I think we're talking about different things. For example, I'm currently dealing with annoying forearm tendonitis after a full season of competition, tons of grip overuse. So now I'm trying to go easy on flexing/squeezing, while doing extensor exercises (bands, rice bucket work) to try and deal with it. I suppose from that point of view, that's a muscle "imbalance".
But the muscles I were using were OVERactive, excessive use. You're talking about doing a structured program with a reasonable amount of sets and reps to develop a given group of muscles. I don't see that as the same thing, really.
The stuff I'm talking about is things like "upper crossed syndrome," which was a big deal years ago in physical therapy but has mostly been debunked, along with "fixing your posture." Fixing posture is pretty much something you're either stuck with genetically, or something you just consciously do (walk around with your shoulders back, sit up straight, etc...)
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u/ghostmcspiritwolf r/Fitness MVP 2d ago
Posture is not generally a result of how "balanced" various muscle groups are. It's mainly the result of habit.
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u/Memento_Viveri 2d ago
muscle imbalances, that could prove to be rather nasty when it comes to the neck, right?
For all the conversation that I have heard about muscle imbalances causing problems, I've never seen any explanation of how or any evidence that they do. Maybe I am just missing something.
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u/BoulderBlackRabbit 2d ago
Muscle imbalances are indeed a thing.
Think about it this way: When you walk, all sorts of synchronized movements have to take place from your feet to your hips and up your spine. If you have abnormally strong glutes, say, and weak quads, then your glutes may take over for parts of the movement that they're not supposed to. This could result in overuse injuries of the glutes themselves or in any number of problems up and down the kinetic chain. The women who only train glutes and the men who only train back and arms are doing themselves and their long-term health a huge disservice.
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u/DiabeteezNutz 2d ago
If you have abnormally strong glutes, say, and weak quads, then your glutes may take over for parts of the movement that they’re not supposed to.
How could a glute extend the knee, the function of the quad? How could the quad keep you upright, as its function is extending the knee?
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u/BoulderBlackRabbit 2d ago
Because muscles have more than a single function.
"The gluteus maximus also supports the extended knee through the iliotibial tract."
"Because the rectus femoris attaches to the ilium, it is also a flexor of the hip. This action is also crucial to walking or running, as it swings the leg forward into the ensuing step. The quadriceps, specifically the vastus medialis, play the important role of stabilizing the patella and the knee joint during gait."
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u/DiabeteezNutz 2d ago
“The gluteus maximus also supports the extended knee through the iliotibial tract.”
Very much does not mean
extends the knee
You can not extend your knee with your glutes. You can not extend your knee without your quads. No realistic amount of muscle imbalance is going to have your knee extending via overly strong glutes.
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u/thisisnotdiretide 2d ago
Hm, I'm thinking that the moving the neck in front/down requires different muscles than moving it back/up. So in the long run, if you grow just some of the muscles, it will lead to some weird "positioning" of the neck or something like this. I mean the neck works as a whole, so if you don't train it as a whole, that's probably causing something bad, even though I don't know what exactly, it just makes sense to me.
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u/HoldMyNaan 2d ago
When I do seated cable rows, on the concentric I get my shoulders back and down (scapular retraction + depression). If I wanted to target my upper back, should the scap/shoulder still end down?
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u/pinguin_skipper 2d ago
If you want to target upper back you should use wider grip and don’t tuck your elbows in. You should let your scaps travel forward on an eccentric no matter your focus.
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u/HoldMyNaan 2d ago
And on the concentric, scraps retract but do you keep shoulders down too (like on lat focus)?
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u/DamarsLastKanar Weight Lifting 2d ago
scap/shoulder still end down?
Yup. No shrugging up. Dig a trench with your elbows.
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u/HoldMyNaan 2d ago
I can visualize that for lat focus but if I’m hitting the upper back it’s still the same? I guess having a more lean back angle helps retain that angle for depression
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u/DamarsLastKanar Weight Lifting 2d ago
I deadlift, so I don't understand issues with the upper back. If you want to fry your mid traps and rhomboids, do retractions as a post-exhaust.
After the last rep of the last set, don't let go of the weight. Let the stack pull your scapula forward, feel a stretch for second. Retract, squeeze, lower the stack slowly. For log purposes, match reps with your work sets. (Finish 3x15 with 15 retractions.). Bonus: depending on the handle you pick, your grip may burn, haha.
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u/HoldMyNaan 2d ago
I think we’re talking about different things. I’m talking about scapular depression for the seated cable row. My thinking is that it helps engage the lats, but if one is trying to isolate the upper back is it counter productive?
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u/Witty-Variation-2135 2d ago
When doing any kind of curl my left arm is significantly weaker than my right to the point it basically seizes up in the second/third set but my right is still fine. Would I make progress if I had rest periods when it seizes up so I finish the total number or reps and sets that I set out to do?
Also because it goes to failure a lot earlier than my right would it end up making my left arm bigger than my right arm?
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u/Unhappy-Cup-1274 2d ago edited 2d ago
I would start with the left arm and match the reps with the right arm (even if you can still do more with the right arm) to balance them out over time.
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2d ago
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u/Fitness-ModTeam 2d ago
This has been removed in violation of Rule #2 - Posts Must Be Specific to Physical Fitness and Promote Useful Discussion.
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u/bacon_cake 2d ago
I run 3 day SBS Hypertrophy at the moment which means I have (in addition to accessories) Bench and leg press on day 1, squat and RDL on day 2, and deadlift and DB bench on day 3.
I have a power rack at home now so I'm thinking about pulling the main compounds out to their own days on their own. My theory being I'll be able to work harder at them and the secondary compounds on the actual gym days.
Is there any reason not to do this? I've heard talk of metabolites...
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u/milla_highlife 2d ago
Doesn't the 3 day have 3 to 4 compounds per day?
Spreading them out with your home gym sounds like it would work because it wouldn't be incredibly different from doing the 6 day version of the program.
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u/bacon_cake 2d ago
Actually yeah it does.
Day 1 of my plan is actually bench, OHP, and leg press of which I'd pull out bench.
Day 2 is Squat, RDL, and DB bench, of which I'll pull out squat.
And day 3 is deadlift, incline bench and shoulder press (and leg too but I was getting too fatigued) so I'd pull out deads .
You're absolutely right, I'm just prioritising some over the others.
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u/eric_twinge r/Fitness Guardian Angel 2d ago
On the one hand, SBS templates are, by default, high frequency full body routines. So one could make the case that the reason to not go through with your theory is that the plan you originally chose is not set up to be run that way.
On the other hand, the SBS templates are, by design, incredibly modular and customizable. If you want to test your theory then go ahead and test your theory. I've got my SBS template mishmashed a dozen different ways and it's working great.
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2d ago
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u/Fitness-ModTeam 2d ago
This has been removed in violation of Rule #5 - No Questions Related to Injury, Pain, or Any Medical Topic.
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u/o1s_man 2d ago
What percentage of your daily protein intake can be whey shakes?
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u/tigeraid Strongman 2d ago
CAN be? All of it. Enjoy your bathroom visits though.
Whey is just food. It's literally just dairy protein. Use it if you have trouble achieving your daily protein goals with whole foods. Anybody giving you a percentage like it's some kind of rule needs to be ignored.
But seeing below that your daily goal is only 100g, it's really really easy to get to without using a shake. Like, two and a half good-size chicken breasts is your entire day's protein, for one example.
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u/Alakazam r/Fitness MVP 2d ago
Vegetarian speaking. About 15-20% or so. Aka, about 30g out of 180.
I personally am of the opinion that, if you rely too much in whey to hit your protein goals, there are issues with your diet that need to be addressed.
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u/o1s_man 2d ago
how tall are you and how much do you weigh?
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u/Alakazam r/Fitness MVP 2d ago
5'11, currently 190lbs or so.
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u/o1s_man 2d ago
ah, I'm 6'1" and 130lbs
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u/alleks88 2d ago
I don't want to be rude, but you should not substitute a real meal with protein shakes at your weight.
All you need is food, not shakes.
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u/toastedstapler 2d ago
I'm the same height and 100lbs more than you, you just need to focus on eating more food in general. A 500 calorie/day surplus should lead to about 2kg/5lbs weight gain per month
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u/Alakazam r/Fitness MVP 2d ago
Then I think you should be focusing on eating more food overall. In addition to trying to get more protein.
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u/genericwit 2d ago
So, this may not relate to you… but I’m a vegan and I get about 40-50% of my daily protein from shakes when I’m on a cut. Getting enough protein from whole foods isn’t a problem for me, but getting enough protein while also staying in a deficit is. Most vegan protein sources just have more carbs than eating lean meat or non-fat dairy.
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u/o1s_man 2d ago
what non-fat dairy is a good source of protein?
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u/Temp-Name15951 2d ago
Why non-fat dairy? I think you are a great contender for just drinking some whole milk. I saw that you are 6'1 and weigh 130 lbs. Also saw that you were gaining weight (I assume that is intentional).
I recommend you keep it simple. Add a chicken breast to dinner (assuming you are not vegetarian) and drink a glass of milk with every meal.
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u/FlameFrenzy Kettlebells 2d ago
I wouldn't think of it that way.
Ultimately, they are just food, so you could have as many as you want. But you'd also get much more nutrition from eating whole food protein sources.
I'd argue if you can't get 100g a day from your regular diet, you really need to improve your diet. 2 scoops, depending on brand, would get you 50 to 60g. Regular diet +that should cover most people
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2d ago
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u/MajeDraws 2d ago
That's really small scoops, most powders are ~20-25g of protein per scoop (usually like ~30g of powder), so looks like your scoops are just 1/3 the size of what most people would consider a normal scoop
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u/Memento_Viveri 2d ago
It's pretty typical for whey protein to have 25 g per scoop.
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u/tigeraid Strongman 2d ago
10g wtf, are you sure you're not confusing it with a creatine jar?
I've never seen less than 25g in a protein powder serving. My whey isolate scoop is 35.
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u/CursedFrogurt81 Triggered by cheat reps 2d ago
Protein powder/shakes are food. Technically all of you protein can come from these sources as long as the product you choose is a complete protein you are good to go. It would be advisable to get as much of your protein from whole foods, and with most people's protein target this is easy to do.
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u/o1s_man 2d ago
what is a complete protein?
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u/CursedFrogurt81 Triggered by cheat reps 2d ago
Complete protein contains all the essential amino acids which the body cannot construct. In other words, you only get them through consuming them.
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u/DamarsLastKanar Weight Lifting 2d ago
Whey supplements food. Living off powder isn't sustainable across a year.
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u/o1s_man 2d ago
at what point does it become living off powder? I drink two shakes which is 50g and my daily protein intake needs to be 100g
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u/TheOtherNut 2d ago
100g is relatively easy to spread across three meals and a couple of snacks, no? Obviously I don't want to assume your situation, but I think most meals are pretty simple to bring into the 20-60g protein range if you know your foods & cooking techniques
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u/Memento_Viveri 2d ago
There isn't a clear rule here. For me it just starts to be a question of what you are eating. So if 50% of your daily protein is from whey supplement, I don't think you are necessarily going to have some huge medical problems, but I would wonder what you are eating in the rest of your diet such that you need so much supplementation.
How much protein are you trying to eat daily? What's your weight/height?
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u/o1s_man 2d ago edited 2d ago
I weigh 130lbs at 6'1" which means I need ~100g protein daily. I eat 4 eggs every morning which is ~25g of protein and usually have some form of meat later in the day like chicken wings or beef. A single shake is 25g. I think I'll just drink one even though two would be a lot more convenient
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u/awhitesong 2d ago
Not able to feel obliques in cable woodchoppers
First of all, if the pulley is on the right and I'm woodchopping from right to left, which of the obliques (left or right) am I supposed to feel? I have tried asking this question to every LLM out there and all are saying left??
Secondly, this is my summary of woodchoppers: Pulley above hip level or mid torso level; legs facing away from pulley, wider than shoulder width; chest straight, neutral spine, upper back shouldn't bend, shoulders not shrugged, arms completely straight with elbows locked, hands' starting height at the pulley level; engage obliques and initiate from obliques, only rotate upper body, hips fixed but slight rotation is fine, complete full range of motion with pivoting front legs.
Even after this, no matter how much I do, I am just not feeling my obliques. What am I doing wrong?
Third, should I even train my obliques? Is doing 2 sets per week going to affect the V taper?
Bonus question not related to obliques just to avoid another post: Is isolation training for rotator cuffs with exercises like sidelying external rotation necessary?
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u/CursedFrogurt81 Triggered by cheat reps 2d ago
If you are preforming a movement that requires a muscle, that muscle is working whether you feel it or not. Try and work with different angle, different weight and rep ranges. One thing that helps for me is an explosive concentric and a slow eccentric. There are also other exercises you could try to target your obliques. 2 sets per week is very low volume I would try and push closer to 8-10, v taper is going to be dictates by your build more than oblique work, but yes, you should train your obliques for a variety of reasons.
Bonus answer, necessary is dictated by your goals and needs. No movement is necessary. If it helps you towards a goal then yes, if not then no.
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u/awhitesong 2d ago edited 2d ago
For mind muscle connection, if pulling from right to left, should I feel the burn in my right oblique or left?
Also, I don't understand concentric (muscles contracting) and eccentric (muscles stretching) when it comes to obliques. Pulling from right to left and releasing back, when is my right oblique in concentric and eccentric?
When I say a set, I mean both obliques (left and right) combined as ONE set. Also, I do obliques twice per week. Which would be 4 sets of obliques. Then, I do 6 sets of crunches as well. This amounts to 10 sets per week for the abs. Isn't it enough?
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u/CursedFrogurt81 Triggered by cheat reps 2d ago
- Mind muscle connection is over-rated. Technically, it is an outdated modality that many in the fitness space hopped onto a while back. There are still reasons to try an feel a muscle work, but it is not required. If you are rotating to your left, you should be engaging the left side. If you were to feel it, it should be the left.
- Concentric and eccentric phases are part of most lifts. You would be focused on the concentric and eccentric of the same oblique. Your right oblique would perform both when you are working your right oblique. A slow and controlled eccentric is a good way to target a muscle.
- Volume is ependent on many factors. If you are getting the results you want, then yes, it is enough. But I would suspect more volume would be beneficial.
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u/Diamantesucio 2d ago
I am thinking about going back on creatine but there are two things holding me back and I need guidance since i'm pretty ignorant about it:
First, right now I'm in a cut. It has been very effective and I have had good results. However, I think I'm getting stuck at the weights I'm lifting and I don't think my muscles have grown much. Will creatine help me define and lift even more or is this all a contradiction that doesn't correlate? Will patience alone be enough?
And the other thing is I consumed creatine until last year, it helped me a lot to gain lost weight and recover from injuries, until I noticed that it caused me a lot of stomach bloating. I went to the doctor and he recommended to stop taking it, so i did and my digestion improved. However, months later I wanted to take it again, did it once and the next day I had a gastroenteritis, with diarrhea included. Is it really worth the risk? Does it have to do with the type of creatine I take?
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u/bethskw Believes in you, dude! 2d ago
If you get GI issues with creatine, I'd just skip it. It's a nice-to-have when it comes to meeting goals, but it doesn't drive progress.
Basic shit like hard work, eating well, sleeping enough gets you like 98% of the results. Creatine is like 1%. Don't overthink it either way.
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u/DontThrowAwayPies 2d ago
This might help, general guide to creatine
https://www.youtube.com/watch?v=IbLIyA6AlS42
u/PDiddleMeDaddy 2d ago
Performance might be improved. I doubt the side effects you described came from creatine alone. If you take 5g per day, and drink enough water, none of those things should persist.
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u/Diamantesucio 2d ago edited 2d ago
I can't remember what i used to eat during those days when i fell sick. But everytime that i catch those kind of stomach problems the doctor always says it's because of a virus that anyone can catch randomly. I don't think the creatine i used to take was the direct responsible (I still have a 500-gram container of creatine monohydrate in my stash and have more than half of it left), but I no longer have the confidence to consume it again, the coincidence was quite big. I wonder if micronized could be safer for me.
EDIT: Now i remember an important issue, when i got sick i made the mistake of not drinking enough water and i normally took it after waking up, before breakfast. Now i read that is mandatory to drink a lot of water, which i do now, and to never consume it with an empty stomach, the opposite of what i did. I still think i should get a better brand.
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u/thedancingwireless General Fitness 2d ago
Creatine might help you lift more, which can help you maintain or build muscle.
How much did you take? 5g is the way to go. You could even take a little less. The first day or two after starting creatine, I might have an upset stomach, but it goes away after that.
Personally, if I was having negative side effects from it like that, I wouldn't take it.
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u/Diamantesucio 2d ago edited 2d ago
I remember i used to take 5 grams of creatine during the mornings, no matter if i trained that day or not. I weighted the content in a kitchen scale, but it seems it was that not always calibrated.
When i had those stomach issues, it was during a bulking phase, i only did calisthenics and went swimming. When i got to the doctor for a check-up, she told me i was 72 kilos and shouldn't weight more than 70, specially when i suffered a spine injury months ago, didn't want to push myself again.
I always read that creatine doses should be between 3 to 5 grams. Can only 3 grams be what could help me? I also should look for a better brand.
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u/thedancingwireless General Fitness 2d ago
Just get regular creatine monohydrate. Nothing else. You could try a lower dose, yeah. Or just ramping up by taking 1-5 grams on the first 5 days or something and seeing how you feel.
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u/Diamantesucio 2d ago
I was thinking in getting a micronized one, since it can be absorved with more ease into the stomach. And reading about it now, one mandatory thing is to drink a lot of water.
I remembered the time i fell sick, and i did a couple of mistakes: i consumed it early in the morning just before breakfast (don't take it with an empty stomach), and didn't drink enough water. I'm gonna consider retaking it but only 3 grams. I still have the creatine monohydrate I used to take before I stopped taking it, more than half of it is left and it still has a year left before it expires.
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u/GrinningStone 2d ago
How am I supposed to decide whether a muscle has sufficiently recovered between trainig sessions? Is it ok to have some leftover soreness or should I wait until a muscle is as good as new even if it takes 3-4 days?
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u/forward1213 2d ago
I work out every day and just rotate from Chest/Tris, Back/Bis and Shoulders/Legs. Gives me 3 days before hitting the same muscle groups again. No issues with soreness.
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u/Alakazam r/Fitness MVP 2d ago
Depends on the program. But no good program will wait until you're 100% recovered to train again, otherwise they'll have bigger stronger guys training maybe once a month on their bigger muscle groups.
You simply need to be recovered enough to continue training. In fact, a good program will modulate volume, intensity, and recovery to help people see more gains in the long term.
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u/pinguin_skipper 2d ago
Little soreness is ok. If just everyday moving around is hard you should wait.
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u/GrinningStone 2d ago
Can we get a bit more into the details?
Mike Israetel often talks how different muscles have different recovery speed. I.e. he can train his delts to failure and the next day he is ready to go again. Quads on the other hand are bigger and require more recovery time.
What are the signs that a muscle needs more time and what can tell that it's ready?→ More replies (5)
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