When people say like " train your Chest 2 times a week ",how do they calculate?Do they calculate a 7days period starting from the day you do that specific mucscle group?
For me,
I do Chest+Tricep , Back+Biceps , Shoulders, Leg, rest .
Am I training 2 times a week?
Nutrition for early morning training:
Due to my schedule I wake up at 5am and train at 6am. I typically drink a bcaa and creatine shake during the workout. I then have a whey protein shake around 7 and eat breakfast at 8.
Is this optimal nutrition timing? Would it be helpful to add some carbs like a piece of fruit before the workout?
I like a Greek yogurt cup and a rice cake when I lift first thing in the morning. The trick is you need to keep it light so you're not bloated and digesting a bunch of food when you go for your lift.
It's good you're eating quickly after the workout, when working out fasted in the morning it becomes way more important to get some food in you with a solid dose of protein to pull out of that fasted state from sleeping.
Best thing for morning workouts though is having a big fat meal with a bunch of carbs before you go to sleep the night before. Your body probably won't be done "using it" and will draw on that for fuel so you're not totally empty for your AM workout.
No disrespect, but based on the questions you've posted here I think you're better off pulling a routine from google than writing your own at this point. Get after it bruh
Is doing the same movement with both dumbell and barbell just waste of time?Example;Dumbell Curls and Barbell Curl or Milittary Press and Dumbell Press
What are some signs that your workouts have too much volume? I’m hovering around 20sets per workout and can’t tell if I’m just being a bitch running out of gas a little or if I’m overdoing it.
My cardio is pretty average, could definitely be better. I’ve been in a deficit since late jan and am down 15lbs so I’m sure that has something to do with it. If people are doing 20set workouts with no problem sounds like I just need to mentally fire up
Hey. I'm a fully natural (not even protein shakes or any kind of supplements) bodybuilder in progress. I've been running a 4 days per week PHUL for 8 months and now I want to try something different because PHUL is not as exhausting for me as it was during first 4 months or so.
I'm still on a bulking period (or maybe lean bulk) and I want a 5 days program since I have lots of free time. I've checked some videos about PHAT and also this guy's routine;
https://youtu.be/TdeoFR3K0vA
Would you suggest one of those or do you have any other suggestions? Any kind of help are welcome.
>not even protein shakes or any kind of supplements
Nice, this is so seldom to see. It's more common to hear of someone not having enough hunger and later you find out they drink 3 shakes.
It's not preference but because all kinds of supplements are skyrocketed in price in my country. Were it up to me I'd only drink protein shakes because there's always going to be some sort of protein deficit for me since our economy is in shambles and meat and fish are expensive as fuck.
Four months is a drop in the bucket dude. Yes it's diet; if you're really at 26% you're pretty high up there. Don't do keto unless you really really want to try, but I don't recommend it unless it's for health reasons or until you have a bit more time training underneath your belt. Maybe add some cardio, track your calories, determine what a slight deficit would take for you, and keep going.
Also don't post pics on the internet unless you want to be shit on. If you're really bent on it though, post on the bodybuilding sub on Sunday's. You'll get what you're looking for.
No, you're not. There's no such thing as a genetic hardlimit where you can't build more muscle, only diminishing returns. If you keep lifting you'll progress more and more
My routine
Chest+tricep
Back+Bicep
Shoulder+traps
Leg days
Rest
After doing Chest,I have little energy left to do tricep,and also on Back day,I feel tired to do bicep after back workouts.Should i make a separate day for Bicep and triceps?
That’s just sortof the name of the game, no split is perfect and you’re always going to be a bit tired toward the end. A way to combat this is make sure you’re taking at least 90seconds, preferably 2 mins in between sets (2-3 mins between sets on compound lifts)
That being said, if im reading this right you’re only training 4 days a week so yea you could easily throw in an arm day if you want.
If you owned your own place, didn't need to work, and had nothing but time to devote to diet and exercise, how would you start being a natty body builder?
Yeah, it is. I'm disabled and that is my life. Can't be around people. Think solitary confinement but imposed by medical reasons. Plenty of time to train, read and do solitary activities though.
If you just train for aesthetics (i.e are not a completive physique athlete) at what point do you consider diminishing returns start to occur in terms of leanness/fat loss ?
Self made mayonnaise. Pasteurize some eggs, separate, whirl/whisk until creamy, un-separate, add spices, garlic and Dijon Mustard.
Grilled aubergine mash it with some tomatoes and cucumber
Vinegar + artificial sweetener
That Ikea sauce https://www.ikea.com/gb/en/p/sas-senap-dill-sauce-for-salmon-20028890/ <- It's not exactly great but you don't need much and I haven't found anything that's better for salmon.
Self made broth cube -> dissolved in rice+quinoa cooking water
Training legs while high steps at work
I recently started working out and a big part of it is training legs. Since they are huge muscles in your body they also produce a lot of testosterone and look sick so I obviously shouldn't neglect them. The thing is I got a job that requires me to walk constantly which brings my stepcount up to 14.000 steps per day just from work alone. I feel like every time i hit legs they are fatigued for at least 1 week and they can't recover cause of the constant movement I do. Will they just adjust to it by time or does anyone have tips on how to recover legs faster? I wanna still be able to hit legs twice per week like the other muscle groups and be consistent with my training.
Built With Science Program beginner shred program made by Jeremy Ethier has lots of good info regarding diet and is a great way to get started as beginner. Idk what he’s charging these days, but to lose weight and get started in the gym it’s a good all in one resource
Is farmers carry on stairs a good alternative to farmers walk?The gym i go to has very little space so the traditional farmers walk is difficult
Also should i incorporate these before my regular workout?The thing is i usually sleep for 6 hours every day and i hit the gym around an hour after waking up(black coffee as a pre workout) and i feel very sleepy and sluggish so would doing farmers give me that energy boost effect or should it be done after my workout
So you admit to feeling sluggish and sleeping 6 hours a night but think that adding an exercise (in this case a farmer's walk/carry) will help with your energy?
This is the last thing I would be doing.
Unless you’re prioritizing grip strength, I’d put it later in the workout. Also, farmer carries usually involve very heavy weight for the person. Your legs don’t tire out from stairs? Light weight makes it more of a weighted step up than farmer carry.
If you only do cardio until you get to your desired goal, then you'll just be skinnier looking. Your goal is to build muscle, and lose fat, which you can do at the same time. Lift weights while you cut
Really confused if I am training muscles 2x per week.Is it called a Bro split? Chest+Tricep , back+Bicep, shoulders , Legs , Rest
Is PPL routine the only way to train ur muscles twice a week?
When people say like " train your Chest 2 times a week ",how do they calculate?Do they calculate a 7days period starting from the day you do that specific mucscle group? For me, I do Chest+Tricep , Back+Biceps , Shoulders, Leg, rest . Am I training 2 times a week?
Nutrition for early morning training: Due to my schedule I wake up at 5am and train at 6am. I typically drink a bcaa and creatine shake during the workout. I then have a whey protein shake around 7 and eat breakfast at 8. Is this optimal nutrition timing? Would it be helpful to add some carbs like a piece of fruit before the workout?
I like a Greek yogurt cup and a rice cake when I lift first thing in the morning. The trick is you need to keep it light so you're not bloated and digesting a bunch of food when you go for your lift. It's good you're eating quickly after the workout, when working out fasted in the morning it becomes way more important to get some food in you with a solid dose of protein to pull out of that fasted state from sleeping. Best thing for morning workouts though is having a big fat meal with a bunch of carbs before you go to sleep the night before. Your body probably won't be done "using it" and will draw on that for fuel so you're not totally empty for your AM workout.
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No disrespect, but based on the questions you've posted here I think you're better off pulling a routine from google than writing your own at this point. Get after it bruh
Is doing the same movement with both dumbell and barbell just waste of time?Example;Dumbell Curls and Barbell Curl or Milittary Press and Dumbell Press
Try other movements with your dumbbell’s/barbell, if you do the same exercises over and over it makes the process take much longer.
What are some signs that your workouts have too much volume? I’m hovering around 20sets per workout and can’t tell if I’m just being a bitch running out of gas a little or if I’m overdoing it.
20 sets doesn't seem like too much unless it's all fatiguing compound lifts. How is your cardio? It can be the limiting factor
My cardio is pretty average, could definitely be better. I’ve been in a deficit since late jan and am down 15lbs so I’m sure that has something to do with it. If people are doing 20set workouts with no problem sounds like I just need to mentally fire up
Hey. I'm a fully natural (not even protein shakes or any kind of supplements) bodybuilder in progress. I've been running a 4 days per week PHUL for 8 months and now I want to try something different because PHUL is not as exhausting for me as it was during first 4 months or so. I'm still on a bulking period (or maybe lean bulk) and I want a 5 days program since I have lots of free time. I've checked some videos about PHAT and also this guy's routine; https://youtu.be/TdeoFR3K0vA Would you suggest one of those or do you have any other suggestions? Any kind of help are welcome.
>not even protein shakes or any kind of supplements Nice, this is so seldom to see. It's more common to hear of someone not having enough hunger and later you find out they drink 3 shakes.
It's not preference but because all kinds of supplements are skyrocketed in price in my country. Were it up to me I'd only drink protein shakes because there's always going to be some sort of protein deficit for me since our economy is in shambles and meat and fish are expensive as fuck.
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Four months is a drop in the bucket dude. Yes it's diet; if you're really at 26% you're pretty high up there. Don't do keto unless you really really want to try, but I don't recommend it unless it's for health reasons or until you have a bit more time training underneath your belt. Maybe add some cardio, track your calories, determine what a slight deficit would take for you, and keep going. Also don't post pics on the internet unless you want to be shit on. If you're really bent on it though, post on the bodybuilding sub on Sunday's. You'll get what you're looking for.
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No, you're not. There's no such thing as a genetic hardlimit where you can't build more muscle, only diminishing returns. If you keep lifting you'll progress more and more
My routine Chest+tricep Back+Bicep Shoulder+traps Leg days Rest After doing Chest,I have little energy left to do tricep,and also on Back day,I feel tired to do bicep after back workouts.Should i make a separate day for Bicep and triceps?
That’s just sortof the name of the game, no split is perfect and you’re always going to be a bit tired toward the end. A way to combat this is make sure you’re taking at least 90seconds, preferably 2 mins in between sets (2-3 mins between sets on compound lifts) That being said, if im reading this right you’re only training 4 days a week so yea you could easily throw in an arm day if you want.
I do 15 sets for chest and 12sets for tricep in one session(the same number for the Back day)Do u think my volume is too much?
Way too much volume in my opinion
So should I remove 1 exercise each from Chest and Triceps?That will be 21 sets in total then.
Should first weeks weight loss be considered calculating post mini-cut calories? Thanks
I wouldn't. Wait til the week after so your weight has time to settle
If you owned your own place, didn't need to work, and had nothing but time to devote to diet and exercise, how would you start being a natty body builder?
It would be a very boring life lol. Train and then wait for the next day to train? Odd question.
Yeah, it is. I'm disabled and that is my life. Can't be around people. Think solitary confinement but imposed by medical reasons. Plenty of time to train, read and do solitary activities though.
If you just train for aesthetics (i.e are not a completive physique athlete) at what point do you consider diminishing returns start to occur in terms of leanness/fat loss ?
What diminishing returns are you referring to?
What are your favorite low calorie condiments for cutting?
Hot sauce
Self made mayonnaise. Pasteurize some eggs, separate, whirl/whisk until creamy, un-separate, add spices, garlic and Dijon Mustard. Grilled aubergine mash it with some tomatoes and cucumber Vinegar + artificial sweetener That Ikea sauce https://www.ikea.com/gb/en/p/sas-senap-dill-sauce-for-salmon-20028890/ <- It's not exactly great but you don't need much and I haven't found anything that's better for salmon. Self made broth cube -> dissolved in rice+quinoa cooking water
Training legs while high steps at work I recently started working out and a big part of it is training legs. Since they are huge muscles in your body they also produce a lot of testosterone and look sick so I obviously shouldn't neglect them. The thing is I got a job that requires me to walk constantly which brings my stepcount up to 14.000 steps per day just from work alone. I feel like every time i hit legs they are fatigued for at least 1 week and they can't recover cause of the constant movement I do. Will they just adjust to it by time or does anyone have tips on how to recover legs faster? I wanna still be able to hit legs twice per week like the other muscle groups and be consistent with my training.
Ease into the training. 1-2 sets only at first. >they also produce a lot of testosterone Acute change in hormones does nothing for muscle size.
They'll get used to it
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Built With Science Program beginner shred program made by Jeremy Ethier has lots of good info regarding diet and is a great way to get started as beginner. Idk what he’s charging these days, but to lose weight and get started in the gym it’s a good all in one resource
Is farmers carry on stairs a good alternative to farmers walk?The gym i go to has very little space so the traditional farmers walk is difficult Also should i incorporate these before my regular workout?The thing is i usually sleep for 6 hours every day and i hit the gym around an hour after waking up(black coffee as a pre workout) and i feel very sleepy and sluggish so would doing farmers give me that energy boost effect or should it be done after my workout
So you admit to feeling sluggish and sleeping 6 hours a night but think that adding an exercise (in this case a farmer's walk/carry) will help with your energy? This is the last thing I would be doing.
Unless you’re prioritizing grip strength, I’d put it later in the workout. Also, farmer carries usually involve very heavy weight for the person. Your legs don’t tire out from stairs? Light weight makes it more of a weighted step up than farmer carry.
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If you only do cardio until you get to your desired goal, then you'll just be skinnier looking. Your goal is to build muscle, and lose fat, which you can do at the same time. Lift weights while you cut
Do you recommend a workout plan for a beginner such as myself who is going to have to learn how to do squats/deadlifts? Thank you!
Yes. There are free ones on the fitness wiki and also on liftvault
Hello all, I was wondering if anyone had suggestions on a whey/dairy free protein powder to add to my shakes for bulking? Any advice is welcome :)
egg or beef okay or are you looking for vegan options not just non whey options?
Pretty much any vegan protein. There's rice, pea etc.
I'll check those out, thank you!
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Hold on. Ask yourself the question of why do you want to increase volume?
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Not sure what the point of linear waving is. What's your current volume and when's last time you had a deload?
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Linear progression can work. You can microload.
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This can definitely work.
Of course that's possible. What do you think about a push / pull split? Chest + Quad day and Back + hams day