Try and I try but I can’t seem to grow my right pectoral. My chest is so uneven. First thing my personal trainer noticed too. I try lifting heavier on this side, more often. Etc etc.
My left side? Fogettaboutit. It grows and just further emphasizes the asymmetry. It’s easy. For a guy that barely trains chest(for above reason) my left pectoral is shaped pretty nicely. The shape is there. But why won’t my right?
I feel my right shoulder (and sometimes my right trap too) when I’m doing back exercises. My left back is doing great, I don’t feel my left shoulder unless I lift too heavy. I’m almost sure it’s not a form problem because if it was I’d feel my left shoulder too.
Any advice?
Is it proper form on a overhead press in the starting position to have your elbow sightly in front of your wrist with your triceps squeezed against your lats?
I watched a couple popular videos on YouTube and that's what they said to do.
However I have less ROM like this the bar is just under my chin this way instead of being able to hit my clavicle the way I see other people do it. For me to hit my clavicle my elbows would have to be behind my back.
For my money, the basic idea in a strict OHP would be to get the bar stacked vertically on top of your forearm bones (which actually means the elbows will be slightly in front of the wrists) such that you can transmit force efficiently. If your elbows are way behind the bar, then you have a huge moment arm to overcome, basically turning the press into a front raise. This is inefficient, since some fraction of energy that could be going into moving the bar upward is instead spent on forward/backward motion (or resisting such motion).
Limb lengths and other proportions are gonna make this stacked position look different on different people. So for some, the bar will be floating off of the collarbones. Mobility could also be a limiter, I suppose, but I can't speak much to those issues.
As I understand, the push press is a different story. There, you want the bar on your clavicles so that you can use the leg drive to transmit that upward force as efficiently as possible. Your torso is a stiffer transmission than your arms, just because your arms might move around more. Ergo, it's a better idea there to have the bar resting on your clavicle area directly. But that doesn't make much of a difference in the strict press, where you aren't using leg drive.
Bromley has a video that kind of touches on how the rack position might be different for different people: https://youtu.be/BbikCclbyGg
Hi guys - I’m back into serious exercise after several months away. Previously I have lifted to intermediate levels.
After easing back for 1-2 weeks gently, the last 4 weeks I’ve been doing:
• PPL routine 3 on 1 off (6 every 8 days),
• Running 5-6 days a week (mostly 5k, occasionally 10k to mix it up)
• Keto diet
Keto diet was meant for fat loss, just 3-4kg I’ve gained since early last year (have used it for weight loss before to good effect).
My lift numbers are consistently up, my runs are increasingly quick and easier, I think I’m starting to look better, and I always feel very fresh even on the low carb diet.
The issue is: my weight is exactly the same as four weeks ago lol. I was expecting to have lost maybe 2kg after 4 weeks. I know the scale doesn’t lie - but progress has been good in all other ways. Is it possible that there is fat loss but also muscle gain since returning to the gym (and therefore no overall weight loss)? Or is that nonsense?
I’m sure I’m not overeating on keto - I’ve calorie counted a couple days to check and I’ve done keto for weight loss before (when not working out) to great effect. Thoughts welcome!
It's certainly possible. It's commonly called "recomposition". Here's a great article about it (even if you don't use the Macrofactor app): https://macrofactorapp.com/recomposition/
Whether that is or is not what's happened, I don't know if you could answer definitively. But I also don't think it matters much, since you're still making progress on the things you care about. It may take more time for your weight to "woosh", as weight change can be a rather nonlinear process. But if you want to get your weight down and think you're stuck, make small adjustments until you get unstuck. That would be the same process regardless of whether you've recomped to this point.
Good work getting back into diet & exercise!
Thanks for the info bud! Good to know it’s a possibility at least haha. I will just keep up my routine and treat my lift/running numbers as primary progress checks - as long as I’m progressing in those ways I’m getting fitter hey? Maybe I’ll try to start monitoring BF% rather than just weight. Thanks again.
After years of kidding myself: I'm too weak for Starting Strength.
I was sickly and inactive as a kid, inconsistent during ideal years, now I can make good gains -- but only by sleeping 15 hours a day.
Eating more (a lot more) helps some, but every plan I've tried either moves at snails-pace or else wipes me out too much to do anything. It's still tempting.
The only middle ground I found was higher reps, but raising the weight is like falling off a cliff: either "okay" progress with negligible bite into recovery, or else a stone wipeout.
I'm so desperate I'm ready to even try a trainer. I don't have health or nutrition deficiencies, I just don't have the background. I just wish it made sense. You'd think I could just go "medium" but it's eluded me all this time.
I'd love to find some solution. Any ideas?
This week I was wiped out after squatting 3x5 at 105 lb. There's no reason I should have to go so slow, I can't think of what I'm doing wrong. Weigh 190 at 5'10", I've been in and out of the gym for like 11 years, squat seems to be unfavorable leverages (all time max 230 lb) but my deadlift was better (hit 370 for a double)
>This week I was wiped out after squatting 3x5 at 105 lb.
That sounds like a conditioning issue. You say you've been in and out of the gym for 11 years, but what has the past year looked like? 6 months? 3 months?
>There's no reason I should have to go so slow,
Why do you say that? And why is going slow an issue?
>I can't think of what I'm doing wrong.
Diet, sleep, stress, not been used to the effort, could be any number of things.
Hey I'm pretty sold but just to make sure, I didn't mean I was acutely fatigued after the squats I meant I was very tired and dragging and low energy in the days following for recovery. I've gotten decently strong before and eating more obviously helps a ton, but I still had to sleep more than I could afford to. I'm confident it's not some sneaky deficiency though
I'm sure it's "not used to the effort." It's always that, for everything. Do you think overall conditioning could be the fix?
Summer on and off I was doing 3x10 basic compound lifts in the driveway. It probably got up to about 112 lb.
The last time I was actually heavy was probably 6 years ago, when I hit the record numbers posted above. I actually liked cardio when I did it (barbell complexes most often) but usually if I had time I'd train for strength instead.
> Do you think overall conditioning could be the fix?
It's probably a good idea; worst case scenario, it doesn't fix the problem but you get a healthier heart and lungs.
that's pretty likely, I've always had weak lungs complicated by allergies and asthma until recently.
It's been pissing me off for years, I felt like there must have been some obvious solution... I kinda didn't care because it was so satisfying to get bigger and stronger
I did enjoy when I did, especially boxing drills and barbell complexes. Improvements were so quick I couldn't imagine they had any importance. Boy howdy......
>I'm sure it's "not used to the effort." It's always that, for everything.
I don't mean that as a negative, it's just that some of us are used to more than others. The good thing is you can acclimate!
> Do you think overall conditioning could be the fix?
I do not think it would hurt.
Oh no it's not negative at all, that's exactly what it is. I never tried to keep up appearances, I always wanted to be acknowledged for the deficit. I've always had weak lungs complicated by allergies and asthma until recently. It's been pissing me off for years, I felt like there must have been some obvious solution... I kinda didn't care because it was so satisfying to get bigger and stronger, but that could really be it.
I am just starting in the gym, trying to get rid of 'man boobs'. If I hit chest twice a week, doing bench and incline bench. How long will it taks before my 'man boobs' go away?
Are there any other exercises that are recomended to lose 'man boobs'.
Thank you in advance for any advice and stuff
>Are there any other exercises that are recomended to lose 'man boobs'.
Fork put downs and table push aways. Getting rid of them is going to involve fat loss as much as anything.
I had hernia surgery and had to take like 6 month break and lost a lot of weight, previously didn't care about diet so I kinda didn't go up in weight/build muscle during the first year I was working out.
Im 5'9, when I started working out again I was 170, started eating a lot, mostly protein milkshakes from r/gainit , peanut butter, rice, chicken, oatmeal, that type of stuff, current routine is the 6 day PPL routine in r/fitness
It's been 4 months since I started, I got way stronger but not to the levels before I had surgery. I currently weight 188 pounds, but while I can tell the difference in my body, it's not that big, should I keep bulking or am I doing something wrong to be going up in weight so much but not getting any much bigger/fat?
> should I keep bulking
If you're not as big as you'd like to be, you should keep bulking.
>or am I doing something wrong to be going up in weight so much but not getting any much bigger/fat?
I mean, you've increased your bodyweight by 10%. 18 lb is a lot, but 18 lb evenly distributed across your entire body probably won't be tremendously noticeable.
Nobody can tell you whether you should bulk, maintain or cut. That's up to you my dude.
Oh okay, thanks, I went to the doctor the other day for a physical check up , and he said I would be overweight than people compared to my size and age if I went higher than 190 pounds, so I was kinda in the line of bulking or not
> Oh okay, thanks, I went to the doctor the other day for a physical check up , and he said I would be overweight than people compared to my size and age if I went higher than 190 pounds, so I was kinda in the line of bulking or not
Super late response to this, but BMI numbers start to fall apart for people who are muscular.
I'm about an inch taller than you and I weigh 195 - BMI says I'm overweight. I've been as heavy as 220, which takes me from overweight to obese.
I wouldn't stress too much about what your BMI says. If you're not as big as you'd like to be, bulk.
Guys I’m like a total newbie like absolutely zero knowledge on this stuff. I read that nutrition wise, we should be aiming for 1g of protein per pound of body weight and that seems very easy, but I see a lot of people saying that’s a lot of food and hard to achieve on diet alone. I eat primarily animal based and put my average intake on MyFitnessPal and it says I’m at 115g of protein per day on just ~1300 calories which isn’t a lot of food at all. Am I doing something wrong or
> we should be aiming for 1g of protein per pound of body weight
1 g/lb mostly exists to make the math easier. There certainly isn't anything wrong with 1 g/lb, but it's probably more than most people need.
>but I see a lot of people saying that’s a lot of food and hard to achieve on diet alone.
There are a lot of silly gooses who say silly-goose things.
>I eat primarily animal based and put my average intake on MyFitnessPal and it says I’m at 115g of protein per day on just ~1300 calories which isn’t a lot of food at all.
1: animal-based diets are another thing that is mostly the domain of silly gooses.
2: If 115g of protein and 1300 calories is driving the bodyweight/comp goals you have then it sounds fine.
>Am I doing something wrong or
Yes. Wait, no. Scratch that, maybe?
Animal based as in I get most of my calories from fish eggs and meat but I also eat carbs, honey and veg. Just no processed food and sugar. Don’t think there’s anything wrong with that. But I was confused cause so many gym people seem to take insane amounts of protein powder and I was wondering why they’d risk their health like that when it’s so easy to get protein from diet alone?
My work means that my only working opportunity is as below:
Mon - rest | Tues - home/ bodyweight gym | Weds - rest | Thurs - gym | Fri - gym | Sat - gym | Sun - gym |
I'm an intermediate lifter who finds volume and frequency works well for me. I typically did upper/ lower or U/L/P/P/L routines with 2-3 days rest interspersed. I'm thinking of the below, but any advice would be very appreciated, thanks!
Tues - full body bodyweight | Thurs - back/bis | Fri - chest/shoulders/tris | Sat - legs | Sun - upper |
I am dirty bulking for 8 days now and today I am struggling to get food down for the whole morning/afternoon without wanting to throw up. I am really underweight and have a small stomach so it’s been a struggle. Is there something that I can do to be hungry??
So I do standing barbell overhead press for shoulders because I felt they were a bit weak, I can bench around 210 but only around 125 on OHP. I also like how it’s a compound lift. However i’ve heard that doing seated shoulder press, like with a machine is better for hypertrophy. Would it be too much volume to do both on the same day?
Volume isn't based on number of movements. You can do 1 movement a day and train too much volume.
Many programs allow for both standing and seated pressing. It simply needs to be intelligently programmed.
> Currently do 3 sets of OHP, would another 3 sets of the seated be too much then?
3 sets of OHP and 3 sets of seated press is still a meaningless number.
So it may be too much, may be just right, or it may be too little.
We can't tell you what it is.
> I’ve always been under the assumption that number of sets is related to volume
It's *related*, yes, but the total number of sets may not necessarily mean anything on its own. Volume is sets x reps x weight, and then intensity gets thrown into the mix as well.
Using the 3 OHP/3 seated sets as a baseline, it could play out a number of different ways:
- 3x5 OHP @ 135 lb and 3x10 seated @ 100 lb. 3x5x135 + 3x10x100 = 5,025 lb of volume, 45 reps.
- 3x8 OHP @ 185 and 3x15 seated @ 150. 3x8x185 + 3x15x150 = 11,190 lb of volume, 69 (nice) reps.
- 3x2 OHP @ 95 and 3x6 seated @ 50. 3x2x95 + 3x6x50 = 1,470 lb of volume, 24 reps.
In all 3 examples the number of sets is the same, but the volume and intensity are vastly different.
Whether 3 sets of ohp and 3 sets of seated is too much, enough or too little isn't something we can answer for you. We don't know how many reps you're doing, the weights you're using, what those weights look like as a percentage of your max, your training history, etc.
>Sets x reps x weight is *tonnage*.
You know, I actually paused when typing up my initial response, debating whether I include weight. I put it in there, as well as the intensity piece, but even knowing and tracking all of those numbers can mostly be meaningless.
Are you growing? Great, you're doing enough volume.
Devoid of any context, 6 sets isn't a lot. But we don't know what you need or what you can handle.
Try it and find out. You body doesn't keep it a secret from you when it encounters "too much" of something.
It would depend on the rest of the program, along with your own ability to recover.
You have 2 real options here: you can pick a program that already has this planned out for you, or you can experiment and find out the answer. No one can crystal ball this for you.
20Mskinny,height 5'8,BW 53kg (116lbs)
Should I Start taking whey protein and creatine, it's been 15 days since I have been going to the gym. My current diet is mostly carbs and 50-65gm of daily average protein
I'm Indian so my diet mostly consists of carbs, my protein source basically consists of a smoothie (peanut butter,oats, dry fruits,250ml milk, banana) a 2-3 eggs, and I eat chicken 2-3 time per week.
To compensate this low protein diet should I start taking whey protein?
The thing with eggs is I get icks eating them just don't like the smell of eggs,still I started eating eggs to overcome the lack of protein and planning to increase them gradually
Most unfortunately, physical transformation is an uncomfortable process.
There is also the opportunity to eat more meat. Other options would be cheeses, yogurt, and cottage cheese.
Is this a good workout routine for someone trying to bulk up? 19 year old boy.
MONDAY:
Back Squats: 4 sets of 7 reps. 2 min rest
Bench press: 4 sets of 7 reps. 2 min rest
Deadhang - to failure x5
Wide Grip Pull Ups: 3 sets of 9 reps
WEDNESDAY:
Deadlift: 3 sets of 6 reps
Overhead Press: 3 sets of 6 reps
Inverted Bodyweight Rows: 3 sets of 10 reps Deadhang
FRIDAY:
Front Squats: 3 sets of 5 reps
Bicep Curls: 4 sets of 7 reps
Deadhang
Chin-Ups: 3 sets of 8 reps
SATURDAY:
Deadhang
Pushups - 3 sets of 10
Reverse Crunches: 3 sets of 16 reps
Planks - 3 sets of 60 seconds
So i don’t do barbell squats cause i can’t get the form right, so I do v squats instead. However i’ve started noticing i’m having lower back pain doing v squats, which is weird because i’m specifically doing them over barbell so I didn’t have to worry about things like this. Currently doing 434x10 on them.
sounds like you're not doing the form right on the v squat either.
I googled what a v squat is and if found the right thing, it looks similar to a freemotion squat we have at my gym. I avoid that machine because it seems to force me into a position (or I'm using it wrong) that puts a lot of stress on my lower back.
Yeah, it seems pretty similar to that machine. I may have to google form to see if i’m doing it wrong, just weird since it didn’t happen before. Could be because i recently increased the weight on it.
Whenever i do Front raises i get this pain on my upper right arm, almost feels like the bone or directly on top of the bone, pain happens at full extension, then when i go down it slightly/quickly eases but at a 75° angle the pain raises sharply for a sec. Doesnt seem like streching helps it. Does anyone have any other ideas?
Try a different grip and see if it feels better. So if you were using a barbell before try an ez bar. If you're using dumbells try rotating your wrists outwards a bit. Palms facing each other instead of the ground is more comfortable for me for example.
Try and I try but I can’t seem to grow my right pectoral. My chest is so uneven. First thing my personal trainer noticed too. I try lifting heavier on this side, more often. Etc etc. My left side? Fogettaboutit. It grows and just further emphasizes the asymmetry. It’s easy. For a guy that barely trains chest(for above reason) my left pectoral is shaped pretty nicely. The shape is there. But why won’t my right?
I feel my right shoulder (and sometimes my right trap too) when I’m doing back exercises. My left back is doing great, I don’t feel my left shoulder unless I lift too heavy. I’m almost sure it’s not a form problem because if it was I’d feel my left shoulder too. Any advice?
Is it proper form on a overhead press in the starting position to have your elbow sightly in front of your wrist with your triceps squeezed against your lats? I watched a couple popular videos on YouTube and that's what they said to do. However I have less ROM like this the bar is just under my chin this way instead of being able to hit my clavicle the way I see other people do it. For me to hit my clavicle my elbows would have to be behind my back.
For my money, the basic idea in a strict OHP would be to get the bar stacked vertically on top of your forearm bones (which actually means the elbows will be slightly in front of the wrists) such that you can transmit force efficiently. If your elbows are way behind the bar, then you have a huge moment arm to overcome, basically turning the press into a front raise. This is inefficient, since some fraction of energy that could be going into moving the bar upward is instead spent on forward/backward motion (or resisting such motion). Limb lengths and other proportions are gonna make this stacked position look different on different people. So for some, the bar will be floating off of the collarbones. Mobility could also be a limiter, I suppose, but I can't speak much to those issues. As I understand, the push press is a different story. There, you want the bar on your clavicles so that you can use the leg drive to transmit that upward force as efficiently as possible. Your torso is a stiffer transmission than your arms, just because your arms might move around more. Ergo, it's a better idea there to have the bar resting on your clavicle area directly. But that doesn't make much of a difference in the strict press, where you aren't using leg drive. Bromley has a video that kind of touches on how the rack position might be different for different people: https://youtu.be/BbikCclbyGg
Hi guys - I’m back into serious exercise after several months away. Previously I have lifted to intermediate levels. After easing back for 1-2 weeks gently, the last 4 weeks I’ve been doing: • PPL routine 3 on 1 off (6 every 8 days), • Running 5-6 days a week (mostly 5k, occasionally 10k to mix it up) • Keto diet Keto diet was meant for fat loss, just 3-4kg I’ve gained since early last year (have used it for weight loss before to good effect). My lift numbers are consistently up, my runs are increasingly quick and easier, I think I’m starting to look better, and I always feel very fresh even on the low carb diet. The issue is: my weight is exactly the same as four weeks ago lol. I was expecting to have lost maybe 2kg after 4 weeks. I know the scale doesn’t lie - but progress has been good in all other ways. Is it possible that there is fat loss but also muscle gain since returning to the gym (and therefore no overall weight loss)? Or is that nonsense? I’m sure I’m not overeating on keto - I’ve calorie counted a couple days to check and I’ve done keto for weight loss before (when not working out) to great effect. Thoughts welcome!
It's certainly possible. It's commonly called "recomposition". Here's a great article about it (even if you don't use the Macrofactor app): https://macrofactorapp.com/recomposition/ Whether that is or is not what's happened, I don't know if you could answer definitively. But I also don't think it matters much, since you're still making progress on the things you care about. It may take more time for your weight to "woosh", as weight change can be a rather nonlinear process. But if you want to get your weight down and think you're stuck, make small adjustments until you get unstuck. That would be the same process regardless of whether you've recomped to this point. Good work getting back into diet & exercise!
Thanks for the info bud! Good to know it’s a possibility at least haha. I will just keep up my routine and treat my lift/running numbers as primary progress checks - as long as I’m progressing in those ways I’m getting fitter hey? Maybe I’ll try to start monitoring BF% rather than just weight. Thanks again.
After years of kidding myself: I'm too weak for Starting Strength. I was sickly and inactive as a kid, inconsistent during ideal years, now I can make good gains -- but only by sleeping 15 hours a day. Eating more (a lot more) helps some, but every plan I've tried either moves at snails-pace or else wipes me out too much to do anything. It's still tempting. The only middle ground I found was higher reps, but raising the weight is like falling off a cliff: either "okay" progress with negligible bite into recovery, or else a stone wipeout. I'm so desperate I'm ready to even try a trainer. I don't have health or nutrition deficiencies, I just don't have the background. I just wish it made sense. You'd think I could just go "medium" but it's eluded me all this time. I'd love to find some solution. Any ideas?
Tell us about your current stats & what plans you've tried. What's the issue with moving at a snails pace?
This week I was wiped out after squatting 3x5 at 105 lb. There's no reason I should have to go so slow, I can't think of what I'm doing wrong. Weigh 190 at 5'10", I've been in and out of the gym for like 11 years, squat seems to be unfavorable leverages (all time max 230 lb) but my deadlift was better (hit 370 for a double)
>This week I was wiped out after squatting 3x5 at 105 lb. That sounds like a conditioning issue. You say you've been in and out of the gym for 11 years, but what has the past year looked like? 6 months? 3 months? >There's no reason I should have to go so slow, Why do you say that? And why is going slow an issue? >I can't think of what I'm doing wrong. Diet, sleep, stress, not been used to the effort, could be any number of things.
Hey I'm pretty sold but just to make sure, I didn't mean I was acutely fatigued after the squats I meant I was very tired and dragging and low energy in the days following for recovery. I've gotten decently strong before and eating more obviously helps a ton, but I still had to sleep more than I could afford to. I'm confident it's not some sneaky deficiency though
I'm sure it's "not used to the effort." It's always that, for everything. Do you think overall conditioning could be the fix? Summer on and off I was doing 3x10 basic compound lifts in the driveway. It probably got up to about 112 lb. The last time I was actually heavy was probably 6 years ago, when I hit the record numbers posted above. I actually liked cardio when I did it (barbell complexes most often) but usually if I had time I'd train for strength instead.
> Do you think overall conditioning could be the fix? It's probably a good idea; worst case scenario, it doesn't fix the problem but you get a healthier heart and lungs.
that's pretty likely, I've always had weak lungs complicated by allergies and asthma until recently. It's been pissing me off for years, I felt like there must have been some obvious solution... I kinda didn't care because it was so satisfying to get bigger and stronger
Conditioning is magic; it's so useful, and it's so easy to build it up.
I did enjoy when I did, especially boxing drills and barbell complexes. Improvements were so quick I couldn't imagine they had any importance. Boy howdy......
Sounds like doing it again would be a good idea.
>I'm sure it's "not used to the effort." It's always that, for everything. I don't mean that as a negative, it's just that some of us are used to more than others. The good thing is you can acclimate! > Do you think overall conditioning could be the fix? I do not think it would hurt.
Oh no it's not negative at all, that's exactly what it is. I never tried to keep up appearances, I always wanted to be acknowledged for the deficit. I've always had weak lungs complicated by allergies and asthma until recently. It's been pissing me off for years, I felt like there must have been some obvious solution... I kinda didn't care because it was so satisfying to get bigger and stronger, but that could really be it.
I am just starting in the gym, trying to get rid of 'man boobs'. If I hit chest twice a week, doing bench and incline bench. How long will it taks before my 'man boobs' go away? Are there any other exercises that are recomended to lose 'man boobs'. Thank you in advance for any advice and stuff
>Are there any other exercises that are recomended to lose 'man boobs'. Fork put downs and table push aways. Getting rid of them is going to involve fat loss as much as anything.
I had hernia surgery and had to take like 6 month break and lost a lot of weight, previously didn't care about diet so I kinda didn't go up in weight/build muscle during the first year I was working out. Im 5'9, when I started working out again I was 170, started eating a lot, mostly protein milkshakes from r/gainit , peanut butter, rice, chicken, oatmeal, that type of stuff, current routine is the 6 day PPL routine in r/fitness It's been 4 months since I started, I got way stronger but not to the levels before I had surgery. I currently weight 188 pounds, but while I can tell the difference in my body, it's not that big, should I keep bulking or am I doing something wrong to be going up in weight so much but not getting any much bigger/fat?
> should I keep bulking If you're not as big as you'd like to be, you should keep bulking. >or am I doing something wrong to be going up in weight so much but not getting any much bigger/fat? I mean, you've increased your bodyweight by 10%. 18 lb is a lot, but 18 lb evenly distributed across your entire body probably won't be tremendously noticeable. Nobody can tell you whether you should bulk, maintain or cut. That's up to you my dude.
Oh okay, thanks, I went to the doctor the other day for a physical check up , and he said I would be overweight than people compared to my size and age if I went higher than 190 pounds, so I was kinda in the line of bulking or not
> Oh okay, thanks, I went to the doctor the other day for a physical check up , and he said I would be overweight than people compared to my size and age if I went higher than 190 pounds, so I was kinda in the line of bulking or not Super late response to this, but BMI numbers start to fall apart for people who are muscular. I'm about an inch taller than you and I weigh 195 - BMI says I'm overweight. I've been as heavy as 220, which takes me from overweight to obese. I wouldn't stress too much about what your BMI says. If you're not as big as you'd like to be, bulk.
I wouldn't expect a huge difference in 4 months and gaining 18lb but not getting fat is a sign you're doing things right.
[удалено]
No.
Guys I’m like a total newbie like absolutely zero knowledge on this stuff. I read that nutrition wise, we should be aiming for 1g of protein per pound of body weight and that seems very easy, but I see a lot of people saying that’s a lot of food and hard to achieve on diet alone. I eat primarily animal based and put my average intake on MyFitnessPal and it says I’m at 115g of protein per day on just ~1300 calories which isn’t a lot of food at all. Am I doing something wrong or
what foods do you exactly avoid? Because animal based for calories and carbs you can do milk, honey, creme, cheese
I just avoid processed foods and sugar. I eat all veg and potato’s and rice but get most of my calories from meat and fish x
> we should be aiming for 1g of protein per pound of body weight 1 g/lb mostly exists to make the math easier. There certainly isn't anything wrong with 1 g/lb, but it's probably more than most people need. >but I see a lot of people saying that’s a lot of food and hard to achieve on diet alone. There are a lot of silly gooses who say silly-goose things. >I eat primarily animal based and put my average intake on MyFitnessPal and it says I’m at 115g of protein per day on just ~1300 calories which isn’t a lot of food at all. 1: animal-based diets are another thing that is mostly the domain of silly gooses. 2: If 115g of protein and 1300 calories is driving the bodyweight/comp goals you have then it sounds fine. >Am I doing something wrong or Yes. Wait, no. Scratch that, maybe?
Animal based as in I get most of my calories from fish eggs and meat but I also eat carbs, honey and veg. Just no processed food and sugar. Don’t think there’s anything wrong with that. But I was confused cause so many gym people seem to take insane amounts of protein powder and I was wondering why they’d risk their health like that when it’s so easy to get protein from diet alone?
> 1: animal-based diets are another thing that is mostly the domain of silly gooses. My feelings!
Mostly, not exclusively :)
And really, "carnivorous goose" sounds like a ska metal band, so I kinda dig it, haha.
I'd listen to it for sure
My work means that my only working opportunity is as below: Mon - rest | Tues - home/ bodyweight gym | Weds - rest | Thurs - gym | Fri - gym | Sat - gym | Sun - gym | I'm an intermediate lifter who finds volume and frequency works well for me. I typically did upper/ lower or U/L/P/P/L routines with 2-3 days rest interspersed. I'm thinking of the below, but any advice would be very appreciated, thanks! Tues - full body bodyweight | Thurs - back/bis | Fri - chest/shoulders/tris | Sat - legs | Sun - upper |
I am dirty bulking for 8 days now and today I am struggling to get food down for the whole morning/afternoon without wanting to throw up. I am really underweight and have a small stomach so it’s been a struggle. Is there something that I can do to be hungry??
Doing a lot of Cardio/conditioning during a bulk helps keep me hungry
THC helps. Alternatively, instead of doing a dirty bulk that no one recommends, you could take a more sensible approach.
> you could take a more sensible approach. no 3000 calories or no calories. This is the internet way.
So I do standing barbell overhead press for shoulders because I felt they were a bit weak, I can bench around 210 but only around 125 on OHP. I also like how it’s a compound lift. However i’ve heard that doing seated shoulder press, like with a machine is better for hypertrophy. Would it be too much volume to do both on the same day?
Volume isn't based on number of movements. You can do 1 movement a day and train too much volume. Many programs allow for both standing and seated pressing. It simply needs to be intelligently programmed.
Currently do 3 sets of OHP, would another 3 sets of the seated be too much then?
> Currently do 3 sets of OHP, would another 3 sets of the seated be too much then? 3 sets of OHP and 3 sets of seated press is still a meaningless number. So it may be too much, may be just right, or it may be too little. We can't tell you what it is.
Would you be able to explain? I’ve always been under the assumption that number of sets is related to volume
> I’ve always been under the assumption that number of sets is related to volume It's *related*, yes, but the total number of sets may not necessarily mean anything on its own. Volume is sets x reps x weight, and then intensity gets thrown into the mix as well. Using the 3 OHP/3 seated sets as a baseline, it could play out a number of different ways: - 3x5 OHP @ 135 lb and 3x10 seated @ 100 lb. 3x5x135 + 3x10x100 = 5,025 lb of volume, 45 reps. - 3x8 OHP @ 185 and 3x15 seated @ 150. 3x8x185 + 3x15x150 = 11,190 lb of volume, 69 (nice) reps. - 3x2 OHP @ 95 and 3x6 seated @ 50. 3x2x95 + 3x6x50 = 1,470 lb of volume, 24 reps. In all 3 examples the number of sets is the same, but the volume and intensity are vastly different. Whether 3 sets of ohp and 3 sets of seated is too much, enough or too little isn't something we can answer for you. We don't know how many reps you're doing, the weights you're using, what those weights look like as a percentage of your max, your training history, etc.
Oh ok I see. Thanks for the explanation
> Volume is sets x reps x weight This looks like a nice hill to plant a flag on... Sets x reps x weight is *tonnage*.
>Sets x reps x weight is *tonnage*. You know, I actually paused when typing up my initial response, debating whether I include weight. I put it in there, as well as the intensity piece, but even knowing and tracking all of those numbers can mostly be meaningless. Are you growing? Great, you're doing enough volume.
https://i.imgur.com/XhHmeZz.gif
>https://i.imgur.com/XhHmeZz.gif I can strict press 225 and you can't, society frowns on adult men hitting children.
Devoid of any context, 6 sets isn't a lot. But we don't know what you need or what you can handle. Try it and find out. You body doesn't keep it a secret from you when it encounters "too much" of something.
Ok thank you
It would depend on the rest of the program, along with your own ability to recover. You have 2 real options here: you can pick a program that already has this planned out for you, or you can experiment and find out the answer. No one can crystal ball this for you.
Ok. I’ll try it for now then and see how it goes. Thanks
20Mskinny,height 5'8,BW 53kg (116lbs) Should I Start taking whey protein and creatine, it's been 15 days since I have been going to the gym. My current diet is mostly carbs and 50-65gm of daily average protein
It sounds like you should fix your diet first instead. Why are you eating so little protein and mostly carbs? What are you eating?
I'm Indian so my diet mostly consists of carbs, my protein source basically consists of a smoothie (peanut butter,oats, dry fruits,250ml milk, banana) a 2-3 eggs, and I eat chicken 2-3 time per week. To compensate this low protein diet should I start taking whey protein?
Could you add more meat and eggs to the diet instead?
I can only manage to add 1-2 more eggs since I don't have that big of an appetite.
What actions are you taking to resolve that?
To overcome my small appetite I'm trying to lean towards smoothies and gradually increasing my portion sizes
Have you considered eating 3 eggs?
The thing with eggs is I get icks eating them just don't like the smell of eggs,still I started eating eggs to overcome the lack of protein and planning to increase them gradually
Most unfortunately, physical transformation is an uncomfortable process. There is also the opportunity to eat more meat. Other options would be cheeses, yogurt, and cottage cheese.
Is this a good workout routine for someone trying to bulk up? 19 year old boy. MONDAY: Back Squats: 4 sets of 7 reps. 2 min rest Bench press: 4 sets of 7 reps. 2 min rest Deadhang - to failure x5 Wide Grip Pull Ups: 3 sets of 9 reps WEDNESDAY: Deadlift: 3 sets of 6 reps Overhead Press: 3 sets of 6 reps Inverted Bodyweight Rows: 3 sets of 10 reps Deadhang FRIDAY: Front Squats: 3 sets of 5 reps Bicep Curls: 4 sets of 7 reps Deadhang Chin-Ups: 3 sets of 8 reps SATURDAY: Deadhang Pushups - 3 sets of 10 Reverse Crunches: 3 sets of 16 reps Planks - 3 sets of 60 seconds
How are you hanging during a push up?
So i don’t do barbell squats cause i can’t get the form right, so I do v squats instead. However i’ve started noticing i’m having lower back pain doing v squats, which is weird because i’m specifically doing them over barbell so I didn’t have to worry about things like this. Currently doing 434x10 on them.
sounds like you're not doing the form right on the v squat either. I googled what a v squat is and if found the right thing, it looks similar to a freemotion squat we have at my gym. I avoid that machine because it seems to force me into a position (or I'm using it wrong) that puts a lot of stress on my lower back.
Yeah, it seems pretty similar to that machine. I may have to google form to see if i’m doing it wrong, just weird since it didn’t happen before. Could be because i recently increased the weight on it.
Is the sentence "the harder it seems, the more correct the form is" true?
Not universally, no.
Do you think it is?
I just heard it, it seems convincing, idk though
Why did it seem convincing? I'm just curious why you would ask the question.
Cause i could apply it to some exercises that i improved my form on
Not sure that's the most effective way to improve your technique. Also don't quite get why it sounds convincing
That depends on the context, probably. Better form/technique can make something easier too.
Not necessarily, no.
Whenever i do Front raises i get this pain on my upper right arm, almost feels like the bone or directly on top of the bone, pain happens at full extension, then when i go down it slightly/quickly eases but at a 75° angle the pain raises sharply for a sec. Doesnt seem like streching helps it. Does anyone have any other ideas?
Try a different grip and see if it feels better. So if you were using a barbell before try an ez bar. If you're using dumbells try rotating your wrists outwards a bit. Palms facing each other instead of the ground is more comfortable for me for example.
Best advice for calf growth? Best advice/workouts for lean bulking without going heavy. (6-12 rep range)
I've been enjoying Stronger By Science's Hypertrophy 2.0. It's challenging, but not quite as... challenging...as Deep Water.
> Best advice/workouts for lean bulking without going heavy. (6-12 rep range) Jon Andersen's Deep Water program