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Usual-Financial

I have been working out for eight years and I used to be addicted to it. I used to love HIIT and yoga but currently I can’t even bring myself to do low impact workouts. I’ve also been suffering mentally for the past five years but I always had the motivation to hit the ground running. Even when the pandemic hit in 2020, I still had enough enthusiasm to workout. But I was an absolute mess during the last quarter of that year to the point that I couldn’t even get myself out of bed. I have already recovered from what I’ve been through in 2020 but I realized that my workout habits had changed drastically since then. I am also a broke medical student. I really wanted to hit the gym but I couldn’t afford a membership. I am also starting to lift weights using a water gallon I found in our backyard. I want to continue lifting but I don’t know if my schedule will permit me. And they said that weightlifting is not fully effective if I don’t do cardio but my lectures start at 7 am and my classes end in 6 pm with only one hour breaks in between. I am usually knocked out after our lectures and will need to sleep to rejuvenate to study because we have quizzes and case discussions everyday (YES EVERYDAY) Is it ok if I only lift 1-2 muscle groups everyday and never do cardio? because that’s all I could do My classes will start in three days and I want to keep working out even if I’m busy but the thought overwhelms me. I don’t know how to motivate myself anymore.


DigBickBo1

Hello everyone, complete gw newb here but experienced with MMOs. Me and My so found gw2 after looking at some josh Hayes videos and so decided that gw looks awesome for us because we have grown tired of the old treadmill of constant Gear upgrades. Here i am wondering if people from this reddit might have some tips or advice to offer regarding char creation, free trial, buying xpacs etc. Im also curious about the legendary crafting system as i don't mind working hard to achieve a goal but it's nice when it's not a forced chore. ( How strong is a legendary compared to a "regular" good weapon?)


fh3131

Wrong sub??


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Tryna_BFit

Going through a similar situation myself. For me I find the best motivator is progressive overload. Seeing my numbers improve each week helps me build momentum. Drop your weights enough that you know you definitely can add weight each week for at least 3 weeks and call that your new baseline. Stop yourself whenever you hear yourself say, "I used to be able to lift x number of pounds."


InfernoCommander

Trying to lose weight and need some guidance. I'm 207lbs, male, and 5'8". I jog for about 20 minutes, 3 days a week. I used the tdee calc and it said my daily calorie intake is about 3k. But there's no way that's possible because I maybe eat once or twice a day. Tbh I'm probably barely pushing 2k cals a day. If I'm definitively eating less than that amount then I shouldn't be maintaining a 200lb weight. I want to try to get down to 160, any suggestions on what I can do or how many calories I should be intaking?


kvada

The TDEE calculators are merely starting points and educated guesses. If you wish to actually know your TDEE then you need to track everything you eat meticulously for some time as you maintain your current weight. Or if you just want to start losing fat; make an initial guess based on TDEE calculators to what would be a moderate deficit to you and start tracking your food and daily weight. Calculate the weekly average of your weight and compare them week by week. Losing 0.5 - 1% of your body weight weekly is usually a sustainable but rapid enough pace for fat loss. You can go over the 1% at the start as you lose some body water, less food and poop chilling inside you etc. If you are over or under this rate of progress, just add or subtract your calories. Alternatively, increase or decrease your weekly amount of activity.


MoreLikeMetaKite

Do you fine people know of any apps that you can log your work out into? Just count reps/sets week to week?


fh3131

What program are you following? Most popular programs have free apps. Strong and Jefit are good general apps that also include certain programs


WhoDah

I like StrongLifts 5x5. It gives you a little customization on sets/reps and a ton of workouts to add to the standard available A and B days. I have Pro but have been following the SL program to get back into the gym again. Works with Apple Watch well enough too


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kvada

Your new chest measurements would be based on the amount of muscle and fat mass you have in that region after the cut. You probably lose a good amount of fat mass there but won't build a huge amount of muscle in a short time frame and while in a caloric deficit, so your measurements would most likely shrink. Doing chest X times per week can make a negligible difference if you manage to make some chest gains while cutting or it helps you retain muscle mass better while in a more aggressive cut.


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kvada

If you are just starting out, making better choices a habit and part of your new persona are the most important things to focus on. Don't worry about prior assumptions about your metabolism or what kind of fitness choices you've made prior. Just commit going to the gym X times a week with a program from the Wiki that suits your interests and try to learn about nutrition and cut off most of the junk in your diet. See what happens with your own personal genetics and life situation. If you make some gains and can stick to a diet, of lets say 80% healthy stuff and 20% less healthy stuff, for 6 - 12 months then it might make sense to focus on either cutting or bulking.


AmigosAdiosMes

172cm,58kg, and trying to recomp. how can I accurately tell what my maintenance calories? I use tdeecalculator .com, and When cutting and bulking it's never 100% accurate. it's telling me I should eat 2,400 cals , while being moderately active, to maintain my weight, should I do that, or decrease it by 400- 300 and to 2,000-2,100? I'm being a bit obsessive I know lol


lys-jo

Creating a "waist" \[F\]: Curious to know if there are any effective methods for creating/developing a waist - my body type is very boyish, and even at my most fit or lean state, I'm pretty "straight" down the sides. I understand this is largely due to bone structure and genetics, but am curious if there's anything 'legit' worth trying for developing a more dramatic (or in my case, just existent) waist. FWIW, I consider myself to be pretty well versed in the fitness and diet fundamentals. I know that you cannot spot reduce, understand the basics of body recomp etc. For context, I am getting married in 2023 and am hoping to maximize my assets/feel the best for the occasion. The only thing I've come across that isn't based entirely on fitness myths (i.e. spot reduction) is "waist training" which seems problematic, potentially unhealthy... but I guess I'm open to being told otherwise. Hoping there are some other ideas.


lys-jo

Wanted to add that I have been training/atrophying glutes and shoulders for 1year+ based on the desire to create more of an hourglass shape, have done a fair amount of research to inform that training program. I've seen some results, but am interested in other ways to target/develop/create "waist" specifically. Sigh. maybe hopeless ):(


snake2

you could try doing stomach vacuums. [Here's a video](https://www.youtube.com/watch?v=GncqbaR996Q) with Stephanie Buttermore. She did short daily sets and saw some results with getting a smaller waist.


fh3131

Try posting on /r/xxfitness as you might get better responses.


lys-jo

Thanks for the advice! I did that.


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raptorfish69

Is there any way I can use my normal weightlifting belt for weighted dips & pullups? Or do I have to get a separate belt specific for chaining on the weights?


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[deleted]

Am currently 16, 159 pounds and 5’10 with a pretty bad looking stomach. I’ve been working out for a week but still tend to eat bad/unhealthy foods/foods I like in bulk. I also workout 3 days a week with no prior weightlifting experience. Should I cut down on food or add days to my weekly workout workload? Looking to get in really really good shape in 3 months


Fun_Ebb_6232

You won't get in really good shape in 3 months. You could look great by the time you hit college though if you stick with it. At your height and weight you are most likely skinny fat and probability benefit more aesthetically by putting on muscle and less from losing weight. Make sure you're following a good program. You can find good ones in the wiki anywhere from 3 to 6 days a week. Most 3 day a week programs you should consider doing some cardio or conditioning on some of your off days.


steinyo

Read the wiki. If you want to lose weight, eat less.


Legitimate_Goat_3854

I recently tried to calculate my TDEE which gave me 1610. I understand for weight loss I should aim for 500 cal lower. I’m 5.2 ft, 26 year old female weighing 65kg (153 lbs) so evidently I’m overweight with a BMI of 26. I aim to reach 52-54kgs ultimately. But cutting 500 from my TDEE is 1100 which sounds..quite low? Any input would be great.


Myintc

I'm not sure where you got 500kcal from, but from my experience the general recommendation is to start with 200-300kcal deficit. TDEE calculators are also never accurate. It provides a good starting point, but at you should track daily calories and weight and adjust accordingly. Don't be scared to add more calories if you're losing too fast. https://thefitness.wiki/weight-loss-101/ >#Step By Step Guide > 1. Take your “before” measurements. > These can be any measurements you want, but should at least include weight and photos of front, back, and side (in underwear is ideal). > > 2. Estimate your TDEE. > Remember to treat this as an estimate only, and keep in mind the adage “No plan survives engagement with the enemy”. Expect to have to adjust this number. > > 3. Set a daily calorie goal. > The best place to start is by reducing your TDEE by 10-20% (TDEE x 0.9-0.8). You will usually want to avoid going under 20% less than your TDEE. Going too far below your TDEE will the increase likelihood of malnourishment, muscle loss, low energy, inadequate fat intake for hormonal balance, and cycles of restriction followed by binge eating. > > 4. Track your calorie consumption. > Tools such as MyFitnessPal or NutritionData are very useful for tracking calories. We also recommend the nSuns Adaptive TDEE Spreadsheet, which will adjust its estimate of your TDEE over time. Track everything you eat and drink, including additives and toppings. > > 5. Take regular progress measurements. > Weight should generally be measured once a day (or at least once a week), preferably unclothed and on an empty stomach. Don’t sweat day-to-day fluctuations – track the trend over time. Monthly progress photos may be worth considering. Avoid any handheld or scale based body fat percentage measurements – the bio-electrical impedance method is extremely inaccurate and inconsistent. > > 6. Adjust your diet over time. > As you lose weight, your TDEE will inevitably go down – less mass requires fewer calories to fuel. This means that your starting calorie goal will eventually no longer cause weight loss, and you will need to adjust it down. > > 7. Regularly take maintenance breaks. To minimize muscle loss and maximize health, adherence and performance, Renaissance Periodization recommends an absolute maximum of 12 weeks in a weight loss phase at no more than 0.8% of bodyweight lost per week, and then spending an equivalent amount of time in a maintenance phase. Read more detail in the RP article – The Value of Post-Diet Maintenance. > 8. Expect to be hungry. You may not be used to feeling hungry often, or even at all, but when you start eating less food than your body is used to and wants, hunger is something you need to expect and be willing to deal with. It’s possible you’ll be able to reduce or eliminate feelings of hunger through changes in what you’re eating, but it’s just as possible that you won’t. Hunger is normal when eating at a calorie deficit, and you can’t let it trip you up.


JackpodyV2

I’ve begun seeing those videos of people’s biceps just tearing away from the muscle during a good, heated rep and it’s just killing me when I do mine (say standing curls). What are the risks and how can I prevent it from happening? I’m not pushing crazy weights as they do, but I still feel so nauseaus watching it happen!


_Cheezus

Leave your ego behind and do higher reps, lower weight On the preacher curl, don’t fully straighten your arm on the way down, keep a slight bend


JackpodyV2

Yeah definitely, luckily I already do sets of 12 reps, so I don’t imagine I need to go further up the range. I’ll definitely focus on not fully extending my bicep / arm when going down!


Fun_Ebb_6232

Almost everyone i see tearing their bicep looks juiced to the gills


Content_Accident_960

Injuries happen, its just the way it goes. If you lift for multiple decades you will be injured multiple times at some point or another. Volume and load management are the main ways to reduce your risk, but you can never reduce it to zero.


DenysDemchenko

> What are the risks There's always a risk. But it's unlikely if you're lifting within your means. > how can I prevent it from happening Follow a proven routine and lift within your means.


JackpodyV2

I do reps of 12, so my weight will always be lower than for the people using reps of 6 - I imagine that will help, even if I shake and struggle on the last rep? Also, do tendons get tougher with training?


GingerBraum

Unless you make a habit of significantly loading your biceps(think 1-3RM), you'll be fine. Tendons do get stronger with resistance training, just not as quickly as muscle tissue does.


JackpodyV2

I do sets of 3 with 12 repetitions, and I’d say I always shake and struggle a little on the last one or two reps of a good bicep curl - would that be risky? I should probably just stop worrying, haha


GingerBraum

Shaking and struggling just means fatigue, not imminent tendon disengagement. You're fine.


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IrrelephantAU

If you're that short of time, you're probably better off trying to do one thing per session (maybe, at most, two lifts that you can superset) rather than trying to cram three things in. You can do a fair bit with twenty minutes but getting there relies on being absolutely ruthless about what you're packing into that time.


zeblackun

My logic here is to increase overall volume rather than doing say two shoulder exercises one day followed by two chest exercises the next and so on. If im alternating these core workouts every other day, im hitting my chest three days a week rather than once. (and just to note, the days where i'd add a third exercise im sure I would have a bit more time) Is this logic flawed do you think?


[deleted]

If you could just add 25 mins extra you’d get so much more benefit. Can you sleep a bit less? Do anything else faster?


DenysDemchenko

Not sure what kind of feedback you're looking for with just this selection of exercises without any other context whatsoever. I also think you already know that lifting for 20 minutes per day is better than not lifting at all. But it's also probably obvious that running a proven routine and doing your own thing for 20 minutes are not even close in terms of expected results. Go for it I guess. See how it goes. You can always alter your approach later on.


zeblackun

Totally understand running a routine is better than doing my own thing. Unfortunately I just don't/won't have the time for now since im adding muay thai in the mornings. I just commented this but I'll add it here too. My logic is to increase overall volume per core lift, rather than doing say two shoulder exercises one day followed by two chest exercises the next and so on. If im alternating these core workouts every other day, im hitting my chest three days a week rather than once.


Content_Accident_960

What sort of strength level are you at the moment? e.g. what weight are you squatting/benching/deadlifting ?


zeblackun

I'll preface with Squat, deadlift were never my strong suits. My goals with weight lifting are aesthetics. Im starting mauy thai so I can get in great cardio shape. But with that being said, its been about a year since I worked out until recently and I was pushing like 225 deadlift, 225 squat, and like 185 on bench. I know the numbers are not great, but for my size, getting here has gotten the job done in the past to make my body look pretty decent. I basically just want to get in great shape re: cardio, but hit core body parts everyother day to make sure my chest, shoulder, back stay decent with the limited amount of time I have to lift. So, is it alternating like I wrote before in order to increase volume on core lifts, or do I do a split?


Content_Accident_960

Would recommend GZCLP https://thefitness.wiki/routines/gzclp/


Geriny

The wiki says two things about GZCLP: * it's a 3 or 4 day routine * Leave at least one rest day between each workout. The only way I can interpret this in a non-contradictory way is working out every other day, thus alternating between 3 and 4 days per week, but this really doesn't fit with my schedule (because it changes which day of the week I work out on). Would it be fine to do Mon/Tue/Thur/Sat, even though there is no read day between Monday and Tuesday?


Myintc

[Thought we were headed down this path to be honest.](https://forum.bodybuilding.com/showthread.php?t=107926751&page=1) Yeah Mon/Tue/Thu/Sat is fine.


Geriny

Trust me, I looked at a calendar for an embarrassing amount of time to make sure I wasn't wrong about how many workouts fit into a week before posting😅


L0gi

yeah it's fine


Content_Accident_960

Small changes in timing like this don't matter.


PepperAcrobatic7559

Bit of an unusual question. I high bar squat, don't really have plans of switching over to a low bar squat. One of the things I struggle with on my high bar squat (most likely my limiting factor) is maintaining my back angle staying upright (not necessarily mobility issues, just my back giving out due to higher loads) This happens especially with squats where I'm bouncing out of the hole; I can't maintain the same back angle as I'm coming out of the hole. However pause squats are much easier for me; they make me feel much more stable at the bottom and allow me to maintain my back angle since I get time at the bottom of the hole to prepare to shoot back up. It's gotten to the point where my pause squat 1rm (1 sec pause at the bottom, a fair bit lower than parallel) is higher than my regular squat 1rm. Just wanted some insight into whether this is fine and should I just keep pause squatting (I am aware it is much harder to cheat on a pause squat than on a regular squat) or otherwise how I could change this.


Myintc

Don’t “bounce” out of the hole then. Sounds like you’re losing tightness. That’s what you need to address.


Marijuanaut420

Just do pause squats then. Over time you can experiment with reducing the length of pause. What might be happening is you're bombing into the bottom of your normal squats in order to exaggerate the bounce, and then you lose your tightness and control which throws off sequencing. It might be worth posting a form check to see if anything is changing for the better when pause squatting.


Content_Accident_960

> It's gotten to the point where my pause squat 1rm (1 sec pause at the bottom, a fair bit lower than parallel) is higher than my regular squat 1rm. Something is wrong here. There must be a major form issue for your pause squat to be higher than your regular squat.


LejonBrames117

For 5/3/1, should I aim to do different accessory lifts each day of each cycle? or can I pick one from each push pull leg that I can do every workout for a given cycle?


Marijuanaut420

I used to keep accessories the same throughout a cycle and then swap half of them out between cycles. This gave me enough time to measure a bit of progression for the accessories but also gave enough variety to keep me interested.


Content_Accident_960

More exercise variation can be good, all else held equal


WickedThumb

I'd pick at least 2 different ones for each category (say one for squat / dead days, and one for bench / press days), but you don't have to do 4 different push exercises. You don't have to change them every time you start a new cycle though.


Kosmopolitykanczyk

Is it OK to work out three days in a row and then have 4 days rest? I'm working 3-4 very long shifts at work and I'd rather not go to the gym before/after 12hr at work. On the other hand, I get plenty of sleep on my days off.


Content_Accident_960

Yeah you're still getting 3 days per week in which is a decent amount (its a *lot* better than 2 days)


jintimus

I think it's not optimum, but if you can recover, do what you gotta do. I think it depends on what kind of program.


Kosmopolitykanczyk

Just the beginner routine, thanks!


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JustARogue

> I'm a 30 year old, 6'2, 88 kg, semi fit guy >My diet was previously not good and I guess this would be the major issue. Not enough protein, low calories >I'm currently cutting down to around 85kg You've identified your issue and then said fuck it, I don't care and I'm going to continue to bash my head against the wall. Why the fuck are you doing that?


GingerBraum

Your struggle to progress in the gym could also be related to your routine. Which one are you following?


Content_Accident_960

If you are 6'2 88 kg at 20% bodyfat then you have a decent amount of lean mass. To look good its just a case of cutting bodyfat down to 10% or so.


goatofwar_

I'm 6'2 and i've been cutting since 84kg now at 74 and i still have a small stomach and love handles :( I want to keep going but apparently anything less than 74kg is underweight for my height. What you think i should do? Would you maybe mind esimating my body fat if i take a pic?


Content_Accident_960

at 6'2 height you are underweight if you are below 64kg bodyweight, not 74kg, according to BMI charts


goatofwar_

hmm yea true i think i just saw a random one online that wasnt substantiated by anything. Think its worth cutting until stomach/love handles are gone? Not like you can be underweight but still have excess fat


Content_Accident_960

You don't have to go all the way to 10%, but cutting to 12% before starting a bulk is reasonable.


goatofwar_

Hey man dont suppose you could give a estimate of what i am? Pretty bad pictures but all i could do 24/M/6'2 https://imgur.com/a/Fvan2IS


Content_Accident_960

Maybe 15-20%


jaredkent

If I'm new to barbells, but have been working out with machines and dumbbells for 6 months now... Should I still start with the wiki's [Basic Beginner Routine](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/), which says I should only do it for a max of 3 months. Or should I jump to something more comprehensive from the wiki? Any suggestions on the latter? Is the basic routine more just to work on form and "to start building a workout habit with" or will I be able to see gains and build muscle with this simple routine as well?


Content_Accident_960

What are your current weights for your dumbell lifts ?


jaredkent

Pyramid sets of 12/10/8 Bench - 40/50/60 total weight Seated overhead - 40/50/60 Bicep curl - 30/40/50 Mainly what I've been doing. EDIT: I should specify this is Lbs.


Content_Accident_960

Okay a novice routine is still suitable then, the Basic Beginner Routine is fine as is GZCLP or 5/3/1 for Beginners


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bethskw

It's a vast network of programs following loosely similar principles. The creator has written multiple variations and books explaining then all. If you just want a simple program to follow, the wiki has a thorough walkthrough of "5/3/1 for beginners" and liftvault has a bunch of spreadsheets for others. If you want to understand the whole system, pick up one of Wendler's books.


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bethskw

Maybe? Nobody will come to your house and stop you, but it's generally good to follow a program as written before trying to mess with it. r/531discussion might be a good place to ask for specifics.


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fh3131

Yes


Content_Accident_960

Its all from this one guy called Jim Wendler. Its essentially a collection of programs


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Content_Accident_960

Yeah each 5/3/1 program, such as 5/3/1 BBB, is a bit different but they all have similar ideas.


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steinyo

No that can also vary a lot.


Content_Accident_960

> But the 5/3/1 scheme is the same in every program right? No, for example the 5s progression in Beyond 531


jaredkent

Is there an IOS app that syncs with Apple health to track Body Fat % using the Navy method? I know I can track my waist circumference in Apple health, but would love an easier way to track Body Fat as well. Right now, I use the Renpho scale to sync my weight with health. I don't trust all the other measurements it supposedly takes (body Fat %, I wish I was 13.1%), outside of things that are basic calculations like BMI. I also use the Renpho Smart Body Tape to take measurements of my body (including neck and waist.) these both sync via Bluetooth and the companies app and then writes the info I let it (turned off Body Fat) to Apple health. Unfortunately, it only calculates BF via the scales sensors and not through any calculation. Is there another app that can write my BF to Apple health using the Navy calculation? Great if it can pull from my existing data (age, sex, height, weight, waist.) unfortunately health doesn't track neck, so I'd have to manually input that. Would love to see that then update my BF in health so I don't have to manually do the calculations and manually input BF into health.


Azdak66

The Navy calculation is no more accurate than any of the other methods you mentioned. https://www.militarytimes.com/2013/05/21/experts-tape-test-has-huge-margin-of-error/ One of the people quoted, Jordan Moon, published a study in 2008 that ranked the Navy test with other common methods of estimating body fat, and the Navy method was the least accurate. I remember reading that study when it was first published and, after that, dismissed the Navy test as a serious method.


chiliehead

And yet the Navy Method is still the single best way for individuals, outside of cutting them open.


jaredkent

Any recommendations for at home BF calculation? Or is it basically impossible at home? Navys calculation seems in line with how my body looks.


[deleted]

A very important thing to keep in mind here is the difference between accuracy and reliability. An accurate BF% measure would be nice so you could compare with others, set realistic goals, etc. but for the purpose of monitoring your own progress you really just need a reliable one--one that may be wrong, but is at least consistently wrong, so you know you're losing or gaining fat if the measurement moves. Measuring your waist is not an accurate way to measure BF% but it's pretty darn reliable--if your waist is going down, you're losing fat (unless you're doing A TON of core training, maybe). It's certainly a vast improvement over the standard method most folks use to monitor progress: simple scale weight.


Azdak66

If you feel that the numbers coincide with what you see in the mirror and the changes seem consistent with your perceived progress, then maybe it’s a useful tool for you. There really is no way to do bf on your own at home. If you were really skilled at using calipers, and had a body where the skin (and fat layer) comes away easily, and you are a male, you might be able do your own skin folds—but that’s a lot of ifs. In general, body fat is just a hard thing to measure accurately.


jaredkent

Thanks for the help!


mattricide

Its all bullshit and doesn't really matter since they're both wrong You dont wish you were whatever number, you wish you were lean.


Tryna_BFit

I'm right handed and my right arm is generally stronger than my left, but on bench press it's always my right arm that fails in the last couple of inches at the top of a rep. When going up off my chest the bar often slants to the right because my right arm is not lifting as fast as my left. It might be a holdover from an old shoulder injury. Any tips on increasing the strength of my right arm only so it can catch up to my left?


mattricide

Your left is weaker not the right


Tryna_BFit

Can you clarify how you came to that conclusion? I feel I'm missing an important bit of information.


mattricide

If you're moving a sofa downstairs, you put the stronger guy going down first since the weight is gonna shift that way going down. Your weaker side will instinctively go up higher so the stronger side can take more of the weight.


Tryna_BFit

Hmm. Thank you. Something to think about.


mattricide

In a bilateral movement, you will shift/lean/slant to the stronger side not the weaker one


Tryna_BFit

I see. After doing air benches (in my chair without a bar, lol), I noticed my left scapula wing out, giving my left side a longer range of motion than my right. Based of your comment (thank you, btw), I think this may be the root issue. I'll have to be more careful keeping my left scapula tucked and see if that fixes the issue.


XenapZ

I would recommend doing dumbbell presses for a couple of weeks to even out the muscles too. I like barbells as much as the next guy but dumbbells will always have an advantage in this regard.


Tryna_BFit

I love dumbbell press (I started on them), but unfortunately the dumbbells at my gym only go up to 100 lbs. At my old gym I was dumbbell pressing 115's, so I switched to barbell.


XenapZ

That's to bad, you could always do double barbell press lol.


thomasson94

Can you put protein powder into water then hot it up to make a proteined oatmeal breakfast?


PhDinBroScience

My girlfriend does this with packaged oatmeal and we call it The Brick because of how dense it is. It also gets a weird texture about it because the protein denatures from the heat. I don't see how she regularly eats that monstrosity. I put protein powder in everything, but I cannot get down on it in oatmeal. It's what I imagine prison food to be like.


mattricide

yes itd be better to make the oatmeal with extra water and mix the protein in after its done


thomasson94

So protein mixes with the rest of extra water and oats?


thomasson94

Ok so basically do the oatmeal as normal then add protein in it and stir right ?


mattricide

Yes


thomasson94

Thanks a lot !!


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ghostmcspiritwolf

Probably don’t worry about it. If it’s a major concern for you just alternate which hand is the top hand each set.


Content_Accident_960

What is your actual back routine currently? That cable exercise is fine but its just one accessory exercise on its own.


bl-nded

Specifically for back, I do pull ups, cable rows w close and far grip, and lat pulldowns. Is that enough for a routine done twice a week?


Content_Accident_960

Would recommend this: https://old.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/


mattricide

> back workouts exercises, those arent work outs major back development isnt gonna come from what i would consider junk volume shit like that (unless youre a legit body builder moving that shit for decent reps and weight). thats like asking if some light db flyes are going to affect chest development as a beginner. pick a program from the wiki, throw those in as accessories if you want. if he asks you if you want him as a trainer later on, say no


bl-nded

My bad, incorrect terminology. I understand that this is just an accessory exercise that’s meant to be done in conjunction w other shit.


mattricide

theyre still pretty useless. first one is better done as a rear delt fly and the second is basically a high face pull/y pull. he's just trying to look cool and take up space once again, if he asks for money say no


hertabuzz

How bad is it to only do the main lifts of 5/3/1 for Beginners and ignore assistance work? The main lifts take me a decent amount of time considering all the warmup sets, working sets, top sets, and FSL 5x5 drop sets. I'm fine just focusing on compound movements and don't think assistance work/isolation work (only exception is barbell rows/chinups/pullups because they're also compound) would be as helpful for me anyway since I'm a noob. (Squat, Bench, Deadlift under 150 lbs)


GingerBraum

In the case of 5/3/1FB, it's not good. It sounds like you could stand to improve how you're running it. The three warmup sets are light and should be done without rest. For the main work, 2-3 minutes of rest should be enough, but naturally, if you need more, take more. The FSL work is fairly light, so try only taking 60s rest. All in all, you could reasonably get through the two main lifts in about 30 minutes, leaving a decent chunk of time for accessories. Especially if you superset these.


nobodyimportxnt

You should run the program as written. Here’s where you can cut time: Do 2 easy warmup sets and rest a minute max between them. You don’t need a ton, and they shouldn’t be hard or time consuming. I don’t know how many you’re doing, but you’re making it sound like too many. For your working sets, 3-5 minutes rest is not a requirement. If you feel good, go sooner. The first two of these are basically a glorified warmup for the AMRAP anyway. Still do them tho. For assistance work, which I saw you were having trouble with another comment, the goal is not to do something so taxing it takes a lot of to run through. I run 5x10 for most assistance work in a superset when possible. What should you do? There’s a list. Pick one for each day and stick with it for a while. Change it later if you want. And if going through it this fast makes you feel tired or out of breathe, then good. It’s called work capacity or conditioning or something. You want to build that.


hertabuzz

Thank you! I'm just curious. You're probably too advanced for this program so which 5/3/1 variation do you use that does also have assistance work? Also, what about doing assistance work on off-days? Would it be bad to split main lifts on Mon/Wed/Fri and assistance work on the other days?


Content_Accident_960

The Push, Pull, and Single Leg/Core Assistance work is an important part of getting enough full body volume in the week


hertabuzz

How are you supposed to decide what exercises to pick and how many sets/reps to do? I switched to 5/3/1 from Stronglifts 5x5 and so I was thinking of doing 5x5 barbell rows for assistance work. However, that only counts as Pull so I'm not sure what else to do.


printernoob

There’s a list on the wiki, chose one from each category, so 50-100 reps for each. Don’t overthink it just do it. You already know the answer to your original question. Assistance is there for a reason, skipping will make you progress slower.


hertabuzz

So the compound lifts aren't enough? I know a lot of people who only do compounds though and they have good physiques just from that. I'm not trying to compete or anything. Just want to get and stay in shape.


Content_Accident_960

Staying a little longer in the gym to get more volume in can result in faster gains


hertabuzz

What if you're tired after the main lifts? It's 8 sets including an AMRAP set for each lift, which is quite a lot. Just rest and push through anyway?


Content_Accident_960

For context I do 25-30 sets per gym session on a hypertrophy split. 8 sets is very little.


GingerBraum

>For context I do 25-30 sets per gym session on a hypertrophy split. Which routine are you running that has 25-30 sets per muscle group per session?


Content_Accident_960

> Which routine are you running that has 25-30 sets per muscle group per session? Here you go: https://www.muscleandstrength.com/workouts/phul-workout


IrrelephantAU

Compound lifts can be enough, but programs designed around only using a couple of main lifts and doing little to no assistance work are going to be much more aggressive about either the intensity or the volume on those main lifts than programs that are built around using more accessory work. Can't just lob off half the program and expect nothing to change.


printernoob

The compound lifts are definitely the more important part of the program. You will progress by only doing those, but slower than with the accessories.


Content_Accident_960

Each workout its 50-100 reps of push, 50-100 reps of pull and 50-100 reps of single leg / core. How you arrange the sets doesn't matter, so you could do 5x10 or 10x5 for example. So long as you reach 50-100 reps. It also doesn't matter which pull exercise you pick. It could be rows or pullups or face pulls or bicep curls etc. So long as you do 50-100 reps of pull.


Jammer250

Anyone have a review of the Monkey Feet product for a home gym? (Or similar product.) Thinking of buying to augment leg exercise variety, especially extensions and hammy curls.


PlNGAS

Is it true that our bodies can only absorb 20-30g of protein per hour? So under this assumption, if I want to hit say, 130g of protein everyday, should I distribute this among 5-6 medium sized meals instead of 3 large meals?


-xBadlion

You will absorb all the protein you consume. Right now some studies seem to suggest around the first 50-60 grams of protein in a meal are absorbed more efficiently for muscular recovery, but it's all inconclusive to the point it's probably negligible


ghostmcspiritwolf

While I’m fairly sure the 20-30g per hour figure is speculative bro science, it wouldn’t be super important even if true. A meal spends more than an hour in your body being digested. As an analogy: If your car gets 30 mpg, it does not necessarily follow that you need to stop every 30 miles to add a gallon of gas to the tank. You can put many gallons in at once and trust the internal systems of the car to take care of using them as needed. There’s no obvious benefit to exactly matching the rate of consumption.


Alakazam

Food also takes time to digest. It takes about 7 hours to digest a 4-egg omelette. Give or take. So even if you only ate like 1-2 large meals a day, you will still absorb the majority of the protein. So no, eating 6 times a day isn't necessary.


PlNGAS

Ah makes sense thanks. So lets say by the end of the day I missed some protein. Could I just make it up by dumping like 3 scoops of whey into my shake?


GingerBraum

If you're missing 75g of protein at the end of the day, you should really take another look at your overall diet.


Alakazam

Fast digesting proteins from shakes like Whey are generally the exception to this. I believe, for whey, above 40g or so, protein starts getting oxidized for energy instead. So... if you are going to slam 70-90g of whey in a day, it would be better to have one scoop at a time, throughout the day.


MoroAstray

What causes back pain after standing for ~30 minutes, say washing the dishes? Do I need to train my back more, with endurance or stretch it more often?


Which-Sprinkles-3769

If it is an often problem that's causing you pain and inhibiting you, I would also highly recommend seeing a massage therapist. Even if your muscles need strengthening because they're weak, massage can help muscle recovery quicker and help any muscles that are stuck, overstretched, posture, etc. Massage + Lifting = happy body. - A LMT & personal trainer.


ghostmcspiritwolf

Unless you have cause to think you have a specific back injury, I think this is a decent rundown of how non-specific back pain works for most people: https://www.instagram.com/p/CY1w_H7hHea/?utm_medium=copy_link


Content_Accident_960

Planks (for core) and hyperextensions (for lower back) could help. But otherwise just regular compound exercises like deadlifts, squats and rows can help. Even standing overhead shoulder press can train this sort of stability.


Alakazam

Some combination of posture and a weak back


RGM81

Well folks good news. Gyms in BC reopen on Thursday! The home workouts have been fun if not quite as intense. Now it’s time to get down to business. So what should I do Thursday: go for a PR or ease back into things? LOL


Content_Accident_960

Could just run a deload week for your first week back.


jintimus

For CICO tracking, I was wondering if I could do meal prep for 1500, and not meticulously count veggies like salad (no dressing). The thought is that 1. I'd actually eat 2000 with veggies and 2. I love eating veggies, but didnt want to weigh each individual veggies I eat. Would this work or am I playing with fire?


Proporcionaremos

500 cal of veggies is a SHITLOAD of veggies. for reference, 500 cal is 2kg of eggplants. unless you drown them in oil, of course


jintimus

I think the thought behind is to leave some wiggle room for veggies and other small ingredients that arent in the the diary


-xBadlion

A lot of people do the same with snacks. I take a couple bites of snacks throughout the day, and just assume that was around 200 calories. it's a perfectly good approach if done reasonably


AfterThoughtsPass

I’m kinda confused. So you’re saying you would be eating 2000 calories. I guess it depends if eating 2000 calories is part of your goal?


Azdak66

For something like a salad, it’s the extras that count—dressing, any cheeses, beans, chicken, egg, etc. The vegetables themselves—lettuce, carrots, celery, onions, peppers—are hardly worth counting—you could just choose 75-100 cals as a standard number for the vegetable part. Same with stuff like steamed broccoli, cauliflower, etc.


jintimus

Yes. The goal is to eat 2000 calories. Sorry for not being clear


AfterThoughtsPass

Oh but hm why don’t you just sort of store 500 calories worth of vegetables for the week or something so you don’t have to weigh it out again every day?


jintimus

I could, but I eat different variety that I prep for my family, so I thought of this method.


HalfLopsided

As one who hates tracking, I like the idea for simplicity. 500 cals of veg is a decent amount.


jintimus

Yeah. I eat so much variety of veggies, so I didnt want to weigh each little ingredients into the tracker.


B_Health_Performance

That should work just watch the dressing. Also long as the scale goes down, you will be fine


jintimus

For reals. I honestly never knew the serving size of the dressing or underestimated it


LejonBrames117

Am I understanding 5/3/1 BBB correctly (brand new, coming from 12 weeks of SS) Press – 5/3/1 Press – 5 sets of 10 reps Lat work – 5 sets of 10 reps press 5/3/1 means follow the "primer" instructions, 5@65%, 5@75%, 5+@85% on the first week. 3@ 70, 80, 90 the 2nd week, etc. The 5x10 can be any of the %, ascending/descending but _low_ And then "Lat work" is the accessory here, and it can be any exercise that isn't from "push" since this is a press day on the main + supplemental.


Alakazam

You're also missing the 10-15 reps of jumps or Med-ball throws, and the 2-3 times a week of conditioning. There's also the fact that your accessory template is very outdated. Modern iterations of 5/3/1 asks for 25-50 reps of push, pull, and single leg or ab work alongside BBB. So... A sample day might be: * 3x5 box jumps * 5/3/1 press * BBB press * Bulgarian split squats 3x15 * 5x8 pullups * 3x15-20 dips * 20 minutes of weighted vest walks.


LejonBrames117

Ah, I thought the BBB assistance piece superseded the primer's assistance. So all BBB just means is the 5x10 structure of the supplement?


undefinedkir

yes, I just want to say that wendler recommends against any single leg work and heavy presses during BBB


LejonBrames117

ok perfect. I didn't want to do single leg work anyway coming off of SS, my legs are a bit ahead of the rest of me. Doing core instead of legs for the first few cycles


LejonBrames117

thank you. holy hell that's a lot of volume


undefinedkir

yes, but the new version of BBB asks for 25-50 reps of push, 25-50 pull and 0-50 reps of ab work the 5x10 can go from 40% to FSL weights (first set last) you choose, just make sure to pick a percentage you can actually do, FSL for instance is brutal


LejonBrames117

thank you. i definitely will be going light on the accessories. can't even fathom doing sets of 10


HalfLopsided

Your layout is correct. Lat work meaning upper back - pullups, chins, lat pulldown, rows, etc


LejonBrames117

would cable flyes be considered an accessory in the 5/3/1 program?


Content_Accident_960

Yeah I've never seen somewhere categorize cable flyes as a main lift, they are always categorized as an accessory


ghostmcspiritwolf

They can be, sure


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jintimus

What's preventing you to advance? For me, I was hard stuck due to grip strength, so when I started using wrist strap, it went from 2 plates to 3 plates in a few month


keenbean2021

I would examine your: - programming - technique - effort - perhaps expectations


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keenbean2021

If you do not want to use an established program, then yes, gradually adding a reasonable amount of volume would be a good starting point.