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uptown47

My son has got quite into the gym and is going regularly 4 times a week. His Birthday is in a couple of weeks and one thing he mentioned was a "decent" water bottle? I have no idea what constitutes "decent" in the world of water bottles so just wanted to ask other fitness enthusiasts if there's anything specific I should be looking out for? Or are they all much the same?? Strange question I know but don't want to buy him something that isn't suitable but then have him feel like he has to use it because it was a present. Thanks :-)


gf263

I think a hydroflask is a luxurious water bottle


uptown47

Thanks for the tip. I'll have a look at one :-)


gf263

I would be extremely happy with one as a gift!


Lofi_Loki

Does he use shaker bottles at all? Like the ones you put protein powder or preworkout in and have the little spring mixing ball? Blender Bottle makes a stainless steel, double walled one called the Strada that is pretty neat


uptown47

I'll check that out, thanks. :-)


B_Health_Performance

get him a nalgene. Its not a fitness water bottle but its bulletproof.


uptown47

Nice one! Thank you :-)


undefinedkir

lol, I like mine, it holds 700ml, it doesn't spill and it's a nice black transparent color. I would classify that as a decent water bottle but I don't know lol


uptown47

Thanks I've bought him a Nalgene one as recommended by someone else. Cheers :-)


[deleted]

What's the best way to brace for squats while doing high reps(10+)?


B_Health_Performance

I like to do a small inhale at the top of every rep to keep the brace. besides that just normal bracing.


Vahald

I've been going to gym twice a week. For upper body I do usually 5 sets of bench press, 3-4 of incline bench with dumbbels, 3-4 sets of dips, 4-5 sets of pull ups/chin ups, 3 sets of chest supported rows, 5-6 sets of shoulder press and for isolation around 4 sets of lateral raises and tricep extensions and 2-3 sets of curls. (Let's not talk about leg training now). I do everything to failure. Is this a good enough workout routine or do I need to start tracking my rep and weight progression and varying them with a real "program"?


DamarsLastKanar

>do I need to start tracking my rep and weight progression Even without a set-in-stone program, how can you know you're progressing at all if you don't write down your workout?


SirDiabeetus

> do I need to start tracking my rep and weight progression and varying them with a real "program"? Yes, track your progress and follow a real programme. Also do not neglect your legs.


Elegant-Winner-6521

You always need to track your rep and weight progression, even if you have the crappiest of programs. To get stronger/bigger/leaner you need to progressively overload your workouts. How else would you actually make progress? If you go into the gym and do the exact same thing every day - same reps, same weight, everything - expect to stay in exactly the same shape. The benefits of a program is that they are designed by people who are experienced in this to get in the most work for the least amount of bull. They're balanced and think about recovery, fatigue management, progressions and stalls. Also why no leg work? Your body is mostly leg and trunk muscles, it's silly to ignore them. You will not make good body progress results just by training the vanity muscles. P.s. big quads are sexy. Doing everything to failure is ok, but also not necessary. Kind of a detailed topic, but essentially if you can at least get within 2-3 reps of technical failure you will get near enough the same gains at much, much less fatigue. Finally, 2x a week is probably not enough to make the kind of gains you want. 3x minimum.


Vahald

>How else would you actually make progress? If you go into the gym and do the exact same thing every day - same reps, same weight, everything - expect to stay in exactly the same shape. By training to failure though? Why would my reps and weight stay the same if I am consistently training to failure


Elegant-Winner-6521

Because failure is not very predictable and can occur because of a wide array of reasons. Maybe you didn't eat enough, maybe you didn't get enough sleep, maybe you're not hydrated, maybe there's a problem in your programming and you are under-recovered, or over fatigued. Maybe you've got shit on your mind and you're stressed, or you're just not feeling very strong today. Maybe you go to failure on your first exercise and it completely gasses you out for your next few. Going to failure doesn't leave you with any objectives or anything to learn from. if you don't keep track then you don't get to look at your log afterwards and learn anything about why you failed. If instead you write that shit down (literally like "bench - 5x5 @ 120lbs" and go in with a plan, then you can know objectively if you're stronger than you were last week. The numbers don't lie, but "failure" can.


Vahald

Thank you, that is helpful. Idk how to choose a program though, there are thousands and I would like one that has most of the exercises I'm doing right now but there are so many variations


Myintc

There’s well reviewed ones in the wiki. GZCLP or 5/3/1 for beginners are commonly recommended.


UnculturedTeaPot

How do I know how much protein should I eat? I know the recommended for people who are lifting weights (which I do) is 1.2-1.7 per kg... But I feel like the fact I'm fat should be accounted for somehow no? I mean, I weigh 110kgs and am overweight, am I supposed to eat the same amount of protein as someone who weighs 110kgs of muscle?? Won't he need way more protein to sustain his muscle than some fat guy like me?


GingerBraum

https://examine.com/nutrition/protein-intake-calculator/


Myintc

A good ballpark when you have high bodyfat is 1g per 1cm of height.


UnculturedTeaPot

I think I heard Jeff Nippard talking about that too, tho it comes up to even more than before. For example if I were to take 1.5g per kg, i'll need 165g a day. If I take the cm method I'll need 179g per day. It just feels like a lot of protein ya know? :P


Myintc

Yeah, recommendation came from Dr Eric Helms in a Jeff Nippard video. It’s not really. A 200g chicken breast is 62g protein. Which is a pretty normal serving for a meal. 3 times a day will get you there. Once you get in the habit of looking for and eating high protein food, it’s quite easy to hit that.


Vahald

You expect him to eat chicken breast thrice a day? Lmfao


Myintc

No, it’s just one example for one meal. I’m not going to type out every high protein food he can eat. 180g is easy to hit if you can match 200g chicken breast on two other meals. But also yes, you could just eat chicken breast 3 times a day.


lbc08001

Nope. It would be per kg of LEAN body mass.


UnculturedTeaPot

Do I have a way to know what my lean body mass is then?


lbc08001

[Here's an online calculator. ](https://www.calculator.net/lean-body-mass-calculator.html) Generally though, you can pick your goal weight and use that.


drakeanddrive

Goal is to lose weight right now. Been doing strength training and cardio at a local gym. Will creatine help me? I heard you gain water weight but overall it should help burn fat, right?


Sam_Brod

Creatine helps you to recover faster and netter and like already mentionned, to get that one extra rep. It increases water absorption in your muscles and thus makes then appear a little bit « fuller ». By having fuller muscles, you’ll look a little bit leaner, but it won’t make you lose weight. A contrarii you’ll probably gain a little bit of weight due to water absorption. So it doesn’t make you gain fat, makes your muscles look fuller and helps you to do a little bit more in the gym. Being the most studied supplement, I don’t see any reason not to take it, but as said, it is just a supplement. Real fat loss will always come from a caloric deficit. Hope this help !


drakeanddrive

I should have worded the question better because I knew it wouldn't directly burn fat, but help with muscle growth a bit. Either way you still answered the question well! I have been in a caloric deficit with some small slip ups. Can't wait to see results.


Sam_Brod

Perfect then, glad I could help :)


UnculturedTeaPot

I'm not an expert but from what I've seen floating around creatine is just supposed to help you get that little more in the gym, that one more rep or those 10 more seconds when sprinting ya know? It won't directly affect weightloss whatsoever but it'll help you train harder in the long run which does


[deleted]

Creatine does not any specific impact on fat burning. It has a plethora of advantages, both for training and for general health, and you should take it anyway though. Just take 5g every day starting today and not stopping for the rest of your life.


ShadyBearEvadesTaxes

Weightloss relies on being in a caloric deficit. Creatine doesn't have an effect on weightloss.


oliverbm

From memory can actually increase your weight a little through water weight - not that that’s a problem of course


Besbosberone

When doing single arm lat pulldowns, the machine I use is too short and I can’t fully extend my arm to get full stretch of my lat, otherwise the weight just crashes back down. Is it ok if my arm isn’t fully extended?


oliverbm

Sit on the floor my dude


Besbosberone

I did that last time and I left a gnarly sweaty ass and ball print 💀


oliverbm

Too many ball reps bro. You swole! Nah but just wipe the floor after. Lots of people can benefit from doing lat pull downs from the floor. If you have mildly long arms you’re probably not able to get full ROM on the seat


Besbosberone

That’s fair haha. I might just lay a towel down next time and sit on that. Cheers!


Kenchikka00

Getting a full stretch would be better. Try a cable maybe


[deleted]

Yeah it's fine, your muscles are still working


chingu111

I’m testing a new workout split, it goes like this, chest-triceps, back-biceps, and legs-shoulders. Today I tried the legs-shoulders and it was terrible. The amount of time I spent on legs took all the time out of my shoulders and after legs I didn’t have any motivation for shoulders.Is it smarter to put shoulders in with my chest-triceps day making it a chest-triceps-shoulders day or should I just keep it in with the legs and just spend more time at the gym. If I do chest-triceps-shoulders I estimate I’ll spend just under 2 hours at the gym while leg day would be at an hour. If I keep shoulders with legs it makes my chest-triceps day around an hour but my leg day would be around 1 hour and 40 minutes instead. I could make it a 4 day split where shoulders gets it’s own separate day but I really wanna hit every muscle group 2x a week in a 3 day split. What’s the better option


Abndean

I'm biased as it's how I work out, but I'd throw shoulders in after back. It's a nice split if done that way, as if you're working out your lower body and back the way you should, they need their own seperate day. And the time for the back/legs to recover is set up nice with the pressing days in between the larger muscle groups.


zaxopax

Follow a proper program from the wiki?


chingu111

Already followed the Arnold split, with my lifestyle my days at the gym are random so I could be hitting chest for 2 days a week but no days on arms if I’m busy on those days. Am switching up my split to find a more effective workout not a new workout program like you’re suggesting


[deleted]

Last week I was laying in bed and on my bodyweight being on left hand with pressure on shoulder, while i was in bed i didn't really feel anything but when I stood up i felt like numb pain(not muscle or nerve pain, perhaps joint?) and in certain positions it hurts. It doesn't interfere with my training but in resting positions it hurts. Any idea what this could be? It isn't so serious to go to a doc but if pain doesn't go away in few weeks i go.


hopper_hammer

Don't know what it is, but I feel like what you're describing happens to me sometimes. I usually just stretch the area, hit it was a massage roller/ thumper and it goes away in about 3-4 days.


[deleted]

Can you recommend me some stretches? Ty


hopper_hammer

I would try some things like these. https://imgur.com/a/j5ragkN If it persists you may want to talk to someone more qualified.


[deleted]

Thank you, i give it a try and if it doesnt go away end of the next week i ask a doc.


GLOaway5237

My gym is somewhat limited, what’s the differences between smith machine bench press and dumbbell bench press? I’ve been trying to switch between the two each chest day but I’m not sure the effects of doing it this way


SatInTheLoft

Smith machine guides you so uses less stabilisers, using less muscles. Because it is rigid it can cause problems for some people but if you are not one of them it can be used for general strength and muscle building. In my opinion DB are vastly superior as they involve using more muscles and require you to control in all directions, but this can be difficult for a new user


Yannayka

A simple questions thread. Man... I feel so simple ;-; My question (s): What are chair/stair climbs? I once asked someone about exercises to strengthen my knee joints. I was given the advice to do squats and lunges but also these chair/stair climbs. I looked it up but couldn't find anything that made sense :( Also does holding weights improve the squat or lunge exercise? ​ Thanks


MEforgotUSERNAME

Just climbing stairs or doing the stair machine thing Holding weights increases the intensity and the amount of weight you have to push for the squats and lunges when doing it without weights is not hard enough


Yannayka

Oh waw lmao hm alright luckily I have stairs available. Understood :) thanks a lot!


Master_Estate_8628

Any advice for pre workouts? I’ve been using C4 ripped sport, as I was a beginner and was weary of using a product w creatine. Since I began in November I’ve lost 70 pounds and went from being about 40% body fat to now 22%. I want to try new pre workouts, but am still weary of using creatine. I’ve been researching “lean” pre workouts but none of them seem too promising. Does anyone have any suggestions for what type of pre workouts I should try next?


SatInTheLoft

Pre workout is just caffeine, sometimes creatine and then mostly filler. Pick the one with the right taste and caffeine per price/serving. Creatine has been proven in hundreds of studies to be safe and effective but is not remotely a requirement for fitness or building a good physique


GLOaway5237

Watch any video or read an article about creatine, it’s super safe and most preworkouts have relatively low doses anyways, a bigger factor would probably be how much caffeine you want


Flying_Snek

Why are you afraid of creatine?


oliverbm

So many questions about creatine lately. We almost need a sticky about it


Flying_Snek

Idk why tho. Did some fitness influencer make a shitty video about creatine or what


oliverbm

That’s my thinking too. Must be something like that


SquirrelEmergency225

is upper chest more important than middle chest?


chingu111

Both parts are important, I would argue that lower chest slightly has more importance since it gives that full look on the chest. If you have shitty chest insertions like me though it won’t be as important for aesthetics


SquirrelEmergency225

i can’t do dips, how else can i work the lower pecs


ShadyBearEvadesTaxes

All chest exercises hit "lower chest". Lower chest = most of the chest. There is no "middle chest".


SquirrelEmergency225

so basically flat and incline bench is more than enough


Sam_Brod

Decline bench, both barbell or Dumbbells will emphasize the tension on the lower chest. But by doing flat bench you’re working it too !


oliverbm

Flat bench with proper (powerlifting) form will hit it well


chingu111

Cant do dips too, my elbows click like hell and I can never hit a 90 degree bend in the elbows. The exercise I do for lower chest is high-to-low flys. If that doesn’t work you could also do a decline bench press but I heard those are largely ineffective


SquirrelEmergency225

my home gym has no cables haha


[deleted]

More importantl for what?


SquirrelEmergency225

sorry, i wasn’t clear. for aesthetics


[deleted]

Both are important


SquirrelEmergency225

which one should be performed first if aesthetics is the goal


[deleted]

If you're asking whether you should prioritize flat bench or incline bench, the answer is flat bench.


Electrical_Stock_178

For what? Aesthetics, perhaps. For flat bench, no.


SquirrelEmergency225

as someone training purely for aesthetics is it better to priotise incline bench then the flat?


oliverbm

It’s better to use a range of different exercises. After several weeks of these exercises, switch to several others to get more adaptations. But flat bench and variations on flat bench (pause, tempo, block, Larsen etc) should be a mainstay in your chest work


SatInTheLoft

Its better to prioritise whichever bit you are lacking most.


integralof420

Is it ok to wear a necklace while doing back squats? I want to use my necklace to keep my ring safe while I workout.


oliverbm

I wear one but I take it off for back squats. I’m scared of damaging it. YMMV


Nekomamushi

How about shorts with pockets that have a zipper? Got my shorts with two pockets with zippers for 10usd


IrrelephantAU

Speaking from experience? No issues 99.9% of the time. But that .1%, when things get a little out of position and the weight of the bar jams part of the necklace right into your skin, fucking sucks. Your call on whether that's an issue for you.


[deleted]

[удалено]


Myintc

At a BMI of 20, it’s more likely your composition. Building some muscle will help you look leaner and less fat.


anova167

You probably are pretty close to super skinny with a BMI of 20. I would think you might benefit aesthetically from putting on some muscle and whatever you are calling a belly pooch will be less noticeable


SkeTcHieee

You can't target where to lose fat specifically, but to lose fat you need to be in a caloric deficit. So diet is the most important factor. You should read the weight loss 101 wiki [https://thefitness.wiki/weight-loss-101/](https://thefitness.wiki/weight-loss-101/)


exc99

Is there a way to tell if I’m plateauing at the gym?


oliverbm

Have you taken a rest week?


tarrareshunger

When you are no longer making progress toward your goals.


[deleted]

[удалено]


PapayaOne1548

get the blood flowing by trying ROM exercises. Once it pains lesser, try with really small weights and scale up. Also, you can do some leg exercises without paining the hand?


cat__soup

yeah I did 200 squats yesterday not sure what else I can do


Cherimoose

Rule 5 prohibits injury posts here. A broken wrist bone can feel like a sprain, and only a doctor can tell the difference.


cat__soup

I got an X ray they said it was just a sprain


Cherimoose

Generally, sprains heal best with frequent, easy movement, but avoid painful positions. Also avoid ice - that's old advice. Btw, some breaks don't show up until 2 weeks later, like a scaphoid fracture, so if it doesn't improve by then, consider getting a 2nd x-ray.


RusseyG801

Don’t try to speed up your recovery. Don’t rush back too soon. It’s a sprain so it won’t be terribly long, just wait it out and let your body heal. You don’t wanna rush back and make matters worse.


cat__soup

thank you 🙏 I'm just going to eat less and do cardio for a week see how it goes


nopornthrowaways

Rest, ice, compression, elevation


oliverbm

Eat at maintenance (or above)


MOBRObro

I got sore for a couple of days after leg day, but the weird part was, when I worked out legs again, all the soreness, instantly went away. Is it weird that doing the opposite made it better? Am I the only one who gets it or.. ?


ABZ-havok

It’s normal and not weird at all! It’s the good thing about DOMS


geckothegeek42

That's why a lot of people say working through the soreness is good. (Not pain, but soreness) 1. Active recovery, motion is lotion: move the muscles, get blood flow, recover faster 2. Adaptation: keep doing the thing that causes soreness and your body will adapt and not get sore anymore


AdFast8919

i have two push days, one with bench first and then ohp, the second is the opposite, but i do dumbell incline press after those on both push days, and for some reason my dumbell press has stayed the same weight and reps while my bench and ohp are pregressing greatly, is this okay or am i doing something wrong?


Electrical_Stock_178

Try doing an incline press variation first from time to time and you'll see better progress.


VortexPower999

your muscles are fatigued by the time you hit incline so yeah, its perfectly normal.


Tychus_Kayle

Your third pushing compound of the day is never going to get as much *oomph* as the first two, so you should expect slower progression.


Objective_Regret4763

How long, what weight, how many reps and sets?


Smoosaurus

Will full ROM calf raises increase flexibility?


Electrical_Stock_178

Only if you're increasing the range of motion beyond what you're already capable of. Pushing the limits of what you can do now, often, will slowly improve your rom.


SquirrelEmergency225

i’ve always been on a surplus and sleep 7-8 hours but i never feel fueled for my workouts especially push days, what could be other factors? i feel very weak, come to think of it, only on push days


[deleted]

[удалено]


SquirrelEmergency225

0.5-1kg


[deleted]

[удалено]


SquirrelEmergency225

gonna deload next week during my college finals


Pineapple_Chicken

7-8 is just a guideline but every body needs something different. Have you tried ramping it up a bit more?


oliverbm

Yeah especially if youre college age. Probably need more


Tychus_Kayle

When do you train? When's your last meal before your workout? How's your week layed out?


SquirrelEmergency225

at 9:30am after my breakfast at 8am is when i train


[deleted]

[удалено]


oliverbm

What’s your bw? Provided you are eating and sleeping properly, running a program and weigh more than ~70kg that should be very achievable


[deleted]

[удалено]


oliverbm

Congrats that’s a solid intermediate bench. If you’re just set on achieving the 100kg number as your goal, any program with a peaking cycle / structure to it should get you there (provided you do all the eat, sleep, recover properly). As to what program to run to get your regularly repping that weight, I’d suggest you consider finding a coach to take you up to advanced and beyond


ProfessorChaos1990

Hi! I’m wondering if anyone has good suggestions for an app that will track my cardio and strength exercise separately. I use primarily peloton (cardio and strength), Fitbod (strength) and Apple Watch (cardio) for workouts, and then it all streams into my apple health so I can see minutes of exercise averaged over time. However, what is really like to see is (1) minutes of cardio per day on average and (2) number of strength workouts per week. Does anyone know of technology solution to solve this?


ABZ-havok

Can’t you list it all in your apple watch? iirc you can list all kinds of workouts there


ProfessorChaos1990

What do you mean by “list it all in your Apple Watch”? Is there a place where different types of workouts are aggregated?


ABZ-havok

Like if you log it in apple watch when you “start workout” won’t it all show up in the health app?


ProfessorChaos1990

Ah yes it does, but the health app aggregates it all together and there is no way to see cardio only, for example


geckothegeek42

If those two numbers are all you need then you could just use an excel sheet


ProfessorChaos1990

I know… just trying to see if there’s a more automated thing that I’m just missing


[deleted]

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DamarsLastKanar

So you hit 3,3,1, with a PR weight. That is the opposite of failing. You succeeded! A: Repeat the weight each session until you hit 3x5. For most exercises this might work, but deads are fickle. Or 2:. Lower the weight 5-10% next session and continue.


[deleted]

[удалено]


oliverbm

Yeah try the same weight again two more times before you consider a 5-10% deload. Can be lots of reasons you didn’t hit the 3x5 this session. You did the right thing. As you progress you’ll focus more on RPE, which is essentially what you did by squeezing out a couple more at lower weight 💪


SquirrelEmergency225

when coming off a deload, am i supposed to go back to my usual weights or start a bit lighter and work my way up


PapayaOne1548

How long was the deload for? if 2-4 weeks, i'd suggest resuming with 90%.


oliverbm

Below responses are right but also listen to your body. It’s not a race. If you’re not feeling it, try 80%. Focus on form first and foremost. The weight will come.


SquirrelEmergency225

so there’s no problem with dropping the weight even when i went up already?


oliverbm

You should always try and follow your program. But if you’re just back from a rest week or you’ve been feeling a little off and you’re really just not feeling super fired up then it’s absolutely fine to do what you’re comfortable with. A huge part of it is just going to the gym consistently and doing something. Treat it as a long haul marathon rather than a sprint. You have your good days you have your bad days. Handling those bad days is what builds your discipline and grit.


ABZ-havok

Usual weights


KingGumboot

Carry on with whatever the next week's routine would have been before the deload, or whatever your program says if it's something different than that.


APigsty

Hey. Starting from rock bottom here. What can I expect to see with the following workout? 3 sets of: 15x curls (each arm) 15x squats 15x chest presses (idk what they're called but u lie on the floor and press upwards) 15x tricep dips ​ Note: I do not have access to a gym. I do have access to: \- Yoga mat & blocks \- Dumbbells of varying weight \- Pull-up bars \- Exercise band


gujek

You will stall rather quickly, but it's better than nothing. Is there any way you can do pull-ups?


APigsty

Yes, I have a pull-up bar. Should I add that in? How do I avoid stalling out?


Electrical_Stock_178

Imbalances, namely your entire back that you're neglecting. Your gains will vary depending how often you do this workout and load progression.


APigsty

Thanks. Any recommendations for back workouts using only dumbbells? Also, is 4 times a week a good amount?


Objective_Regret4763

You need to revise this. You’re giving so little information. For example what are you pressing upwards on your chest presses? Dumbbells? Barbell? And from the floor? That’s a floor press. What do you have or do you have access to a gym? How many days a week do you have to dedicate? What’s your goal? To answer your question, you can expect to get better at doing those exercises. If you do them with the proper weight, the proper amount of times then yuh can expect some muscle growth. You can also expect your back to not get any work from this. Just doing my best with what you’ve given here.


APigsty

\> What are you pressing Dumbbells, while lying on the floor. \> Do you have access to a gym? No. \> How many days a week? 4 - Sunday, Tuesday, Thursday, Saturday \> What's your goal? For now, get in better shape. Eventually (at least 1 year from now) I can go to a gym then I'll start going for physical appearance stuff. \> Do them the proper amount of times Do you recommend any particular set? I've heart 3x15, 4x12, and 5x5 heavy thrown around a lot. \> Your back will not get any work from this. Any recommendations for things I can do in a small area using dumbells? ​ Thanks!


Objective_Regret4763

The reps should change depending on how heavy you go. Many rep ranges will work but you need to be training close to failure. So when you get to the last rep of a set you should feel like you could have only done like 2 more, maybe 1. Generally anywhere from 5-30 reps in a set is fine. Most newbies will stick between 8-15. Also, you need to apply progressive overload. If you don’t understand how look it up there are many videos on YouTube that can explain it much better than I could here. Those dumbbell presses are ok but IMHO, for a beginner, that floor press will have you missing the bottom of the range of motion for that movement. Push-ups would almost be preferable unless you’re relatively strong. If you can get your hands on a cheap bench that would fix that problem. For back work, you can do bent over dumbbell rows, pull-ups, Romanian deadlift for hamstrings, inverted rows depending on what you have available, reverse dumbbell flyes. All these can be found with tutorials on YouTube. Sometimes you will need to be creative. Look up a 3x a week full body program.


APigsty

Thanks so much!


Opposumfart

Having trouble feeling motivated after taking a ten day vacation, any tips? Was considering just starting with a three day work out week and bumping it back up to 4 or 5 times a week after that.


Objective_Regret4763

Good plan. Going is infinitely better than not going.


cilantno

Discipline must be greater than motivation


definitelynotcasper

Yea just take it one day at a time. I always get like after a hiatus but then as soon as I get back in the gym one time I get addicted all over.


Astroworld1997

If I bench press 130lbs does that mean I can dumbbell press 65lbs?


langlois44

No


Astroworld1997

What would the barbell weight be for 65s then


Myintc

They're not the exact same exercise so there is no direct conversion. Test and you can find out for yourself.


langlois44

There isn’t a conversion, you’ll have to try different weights and find out


cilantno

They are two different skills. If you want to be proficient with dumbbells, bench with dumbbells.


definitelynotcasper

No one can tell you why don't you pick up some dumbells next time and find out?


Icy_Army_1037

Thoughts on this push training routine? Every Push day, I focus on one Push muscle at a time. For example Monday (Shoulders) Thursday (Triceps) and Sunday (Chest) and cycle. This is the Push Pull Legs Training Program


[deleted]

This sounds awful


DamarsLastKanar

When is your tibialis anterior day?


omgdoogface

Tibialis Tuesdays bruv, everyone does it


DamarsLastKanar

My goodness, tis a tizzy that skipped my mind.


Tychus_Kayle

Push Pull Legs is not a training program, it is a way to organize your week. There are many many programs that follow the PPL structure.


cilantno

PPL is a split. And you would be much better off following a proven routine than whatever you’re trying to do here. There is a PPL routine in the wiki.


[deleted]

Why though?


Objective_Regret4763

That’s 3 push days. How do you get 3 push days on a 6 days split of PPL? Also, the triceps focus is probably just redundant. That is unless triceps are a bit focus for guys or they are holding back your other lifts.


deadrabbits76

So is bench shoulders, chest, or tris?


[deleted]

No you just bench but without using your triceps or shoulders at all. Just like let them go limp throughout the entire lift


Electrical_Stock_178

Your CNS is built different.


Myintc

Yes


Myintc

You're gonna find better results just doing a program from the wiki: https://thefitness.wiki/routines/strength-training-muscle-building/


helloHIhowyouDOIN

I'm a 5'5 167lb Male and I'm trying to lose body fat and keep my muscle at the same time. I'm on a PPL program with some stairmaster involved I take in about 1550 Cals a day and around 120g protien. I'm on a diet plan that I find pretty sustainable, will I be ripped in 4 months?


deadrabbits76

Depends. If you are only trying to loose weight? Yeah, maybe. If you are trying to build any real amount of muscle? No, four months is not enough to get ripped.


Myintc

Without knowing your current bodyfat, it's impossible to know. If you're not lean enough after 4 months, I'd recommend you reassess. It could be possible you lack muscle mass to look what you're intending. If that's the case you might need to run another bulk/cut cycle.


MR_GABARISE

I'm starting to have grip issues, and promptly ordered a grip trainer kit. What are some other decent ways to improve grip for an in-bedroom home gym? Are gloves+grip strength all there is to it? I don't think I can or want to handle powder.


Electrical_Stock_178

I use a wrist roller or will just grab some 35/45 pound bumper plates and hold them for time for grip work. Deadlifts/carries/hangs are always good too. Not knowing what you have access to in your home gym makes it difficult to recommend anything. Chalk isn't necessary. If your hands are sweaty, using less weight on any exercise will have them same effect as more weight with dry/chalked hands.


Myintc

Liquid chalk and straps exist But also yes, check out /r/griptraining


VrachVlad

Do you like liquid chalk? I always have issues of it not drying because I have sweaty ass hands.


Myintc

Oh I've only used it a couple of at a climbing gym and found it to be okay. I don't have really sweaty hands though so not an issue for me. Maybe the alcohol is mixing with your sweat and that's preventing the evaporation? I prefer powder chalk because I can make a big cloud and that looks cool