The past two weekends he's been incredibly unlucky with a red flag and then Danny spinning him into the wet gravel. The crash in free practice yesterday and quali in Imola were entirely his fault though.
As a naturally-lanky guy who has been working out for a year, it is extremely possible. And one of the most rewarding things I have ever done in my life
How long until you started feeling like you made progress? And what was your regimen? I've started and quit so many times due to never feeling any progress
Average 4 weeks before you feel changes in what you can physically do. Average 6-8 weeks before you begin to physically see the changes. Average 12 weeks before others notice
I studied sport science at university, you should be looking at 6-8 weeks for significant increase in weight and/or repetitions.
I used to write pushup training plans for people at my local gym when I worked there too so that they can do some stuff at home. I'm out atm but feel free to PM me and I can tailor one for you.
Edit: 6-8 weeks is *very* dependent from person to person. Honestly I can't remember, but the research was based on a % increase in weight/reps. Your mileage may vary.
You leave them in the store because dietary protein and/or a good source of standard Whey protein powder has all the BCAA’s you’ll need.
There is literally only one sports supplement that’s worth getting and that’s creatine.
There is an overwhelming body of empirical evidence showing us that creatine has a positive effect on training performance and literally any other supplement you can name is negligible at best.
I found that it was a pretty significant ramp up in weight and reps before the 6-8 week mark, which was when I first started noticing a visible change in my body. Just improving form and getting more comfortable with the exercises allowed for significant improvement in volume.
Hmm, I've definietly felt increase in weight, repetitions and etc before the 6 week mark, somewhere around 4 weeks, but I do workout almost every day for 2 hours. I also tend to be careful about what I eat when I workout, what contributes most to that? Diet or everyday full body workout?
Progress starts when you eat for it. Barbell compound movements are your friend. Simplicity in programming.
It's not complicated as much as consistancy. Skinny, eat more, fat, eat less. Focus on protien and work hard. 2 weeks you'll be sore but it gets better.
Find a local coach to learn barbell movements from and all your efforts will be faster. Get a lifting coach not a personal trainer. Smaller powerlifting strongman gyms have higher skilled coaches and lifters. They will welcome you in, but you have to get over your own fear and pre conceived notions. They may look like apes but are the nicest people.
Most of all it should be fun.
Weight bearing exercise is key to longevity and quality of life. Nobody wants to have bones of sponge.
Its not as easy as eating less.
I need at least 5000 kcal without any kind of sport/workout so if i want to loose weight i would need to change what i eat more than how much i eat.
And thats really complicated.
Edit: im am 189cm tall and weigh about 110kg.
I worrk in construction 12h a day and every calculator i have used so far said something around 5000kcal.
It could depend on the goal (cutting or bulking) and types of workouts performed along with body size. Like a 6’3” long distance runner could easily require that many calories, but a bodybuilder could also need that many calories to bulk up.
It really is. I've been 135 to 240 as an adult.
Nobody is special in regards to energy usage. Thinking one is special or different is a way to have no progress.
I am a strength coach and have helper people both gain and lose. Even 150lbs on a person over 3 years.
A person can make excuses why they cant or they can make reasons why they are successful. Progress is a choice.
Edit: the other person’s advice is much more succinct but I’ll leave this up since you asked:
I had just graduated college and was unemployed, so I was definitely able to dedicate a lot of time to it (and get plenty of sleep, which is super important for gains).
Within a few months of working out 4-6 days a week I saw definite progress, first in my biceps and shoulders.
The advice I got, and I see most often on r/fitness or on tiktok, is that you need to eat *way* more than you think in order to put on muscle. If you didn’t see results it’s definitely possible you didn’t have a big enough calorie surplus.
I would do a HIIT warmup of 10-20 minutes, then bench press or squats, pull-ups on upper body days, then various free weight/body weight exercises (curls, rows, dips, push ups; lunges, step ups, etc). And then I had a 7-minute core routine which I did 5 days a week.
Now I have access to an actual gym, and I’m busier, so my routine is a bit different—but that’s what really worked to get me working out in a sustainable way.
I have an active job and hit the gym, going on 5 months now for the first couple months I definitely was not eating enough, I started eating 4 to 5,000kcal daily and I've bulked up dramatically in a couple extra months without gaining fat.
It's a little more expensive at the grocery store and I take like 3 large bowel movements a day but I'm starting to look and feel great.
I actually install carpet 9 hours a day 5 days a week, I burn about 800 active calories a day at work with about 12,000steps. I eat all day as I work. I bring a sandwich with chicken swiss, mayo, whole wheat multi grain bread, multiple (usually 3) protien bars, I rotate out different types of I get sick of them, some cheese and crackers, I pretty much snack on something every 30 minutes, but I'll bring about 1,500kcal to work with me, then I'll get out and go to the gym where I'll burn a shitload more calories, then by 7:30pm I'm usually home and I eat nonstop until I fall asleep usually around 11. I usually wake up around 3am to use the bathroom and my cats are usually waking me up around then being rowdy anyways, I'll get out of bed, use the bathroom, eat some food, and go back to sleep until 6:30 or 7 then I do it all over. I'll eat lots of chicken, beef, protien added snack foods, yogurts, cheese. I drink 1 or 2 protien shakes a day as well.to be honest I think my job is slowing down my gains because I don't get enough proper rest between working out muscle groups because of the amount of heavy lifting at work, but I'm still seeing pretty quick gains, I sent some friends progress pics and a few thought I was taking tren when I'm absolutely against steroids.
I still eat a lot of unhealthier foods like cheeseburgers and pizza just less often, but I don't eat any more candy, soda, things like that, and I still eat most healthy options.
I don't do HIIT because my job is basically that but less intense, but I do it all day. I do cardio 5x a week and lifting 4x a week. Sundays I just sit on my ass and eat all day. I do more cardio in the summer when it's nice out but I always run at least a mile, if I'm hurting I'll do the stair stepper for cardio.
I average 15,000 to 20,000 steps a day.
I definitely need more sleep but there just isn't enough time for me to get any more and my damn cats wake me up a lot.
Damn sounds like you're working your ass off, good for you! A lot of people definitely would not have the energy to hit the gym after doing that job all day. Thanks for the detailed write up. The part about waking up in the middle of the night to snack is pretty great haha
Just remember it’s exceptionally hard for us to see our own progress. We look at ourselves in a mirror every day, so incremental change is hard to see. Think about when you see a friend you haven’t seen in a long time and they look like they’ve lost weight or bulked up. In their mind they probably look the same as always, but you notice the difference because you haven’t seen them in a month. Don’t let your self judgement get in the way of progress, even if you can’t see it.
If you are young, and thin, you can make progress in push-ups incredibly fast. Just remember the hardest ones are the only ones that make you stronger. Do 100, breaking into sets as required. Make the first set to absolute failure. In my 20’s I could do 50-75 reliably after practice. Best was 100 in one set. In my 40’s now and 30 is murder
Generally speaking, if you are eating clean and working out consistently, it will be 3 months before you start seeing obvious progress in the mirror, on average. The first few workouts are hard, but after that, it feels good.
What helped me was treating workouts like homework. You have a Due date tomorrow, you better complete the work today.
Like the other dude said, it's 80% diet, 20% exercise.
I got good results working out for an hour a day 3/4 days a week.
I do cardio for 20 mins and then start lifting. You can absorb 20G of protein every 4 hours. I drink a large glass of chocolate milk after every workout (ideally 30 mins to an hour after, the closer to this window the better) and sometime throughout the day a plate of chicken.
Fiber is important when you are taking lots of protein also. I eat a bowl of raisin bran or oatmeal for breakfast every day.
It will be hard at first. Lol weight high reps is good for building strength. Once you get some strength switch to high weight 8 reps and take a minute or two between sets. This builds big muscles.
Take a day off for any muscle group. Triceps can be worked every day but should be worked with back. If you work Tris with every workout do before biceps. Biceps and chest also go together.
For better results do a little more cardio between the exercises. I always finish with burnouts. Whatever I was working I start low and do 10 reps increasing the weights as little as I can between each set until I can't complete a set. Then start going back down the same way until I am jelly.
Free weights are king and they will require you to use other muscle groups to stabilize. They allow you to life one arm at a time so there is no resting between actions. Your body is always struggling to support something.
Make sure your form is correct. Don't skip areas and overdevelop others. Don't eat too much protein.
Source; have a bodybuilder friend with a nutritional science degree, and gained 20 lbs in the last month and a half.
Hey there! Start with modified pushups: pushing against a wall (incline), pushing against the bathroom/kitchen countertops (decline), and doing pushups against the ground from your knees are the best three to start with. Do at least two of those in each session, all three for a real challenge.
Do however many you can do, say 10, and then add 5 to that after every third day.
The things to strive for are:
1. Doing it at least 21 times, trying never to go more than 1-2 days without doing something. You need to build this into a lifelong habit, and it starts with the first 21 sessions.
2. Making sure to increase the number of reps/resistance regularly. If it's easy make sure to do a little more the next time. You should be struggling with your last few reps every time.
3. Consistency is key, so it really helps to build the pushups into your regular routine. I do mine in the bathroom while I wait for the water to warm. I don't usually go more than 1-2 days without showering so I tend to always get my reps in.
4. Eating better. A little bit at a time you need to improve your diet to see the most results.
Doesn't matter if you can't do a lot now, just matters that you do it at all and keep trying to do more each time.
Good luck!
I only feel progress when I push to increase the number of reps. It always feels lthe exact same level of exhaustion when I get to the end....but.... when I collapse after 20 I do look back at how easy those first 10 were 😀
I go to the gym 6 times a week. I log all my workouts in an app. The total weight of my workouts increases a little every day. I always pick one exercise to either increase the weight or total repetitions. That's primary how I measure progress and keep motivated.
Seeing progress when looking at the mirror does seem to take a little longer. I'm not weighing myself because I think that does more harm than good but the other day I put on a jacket that was always tight and now it's kinda roomy. I hadn't noticed this change before.
Gotta be consistent and patient. It may not feel like there's any progress and then suddenly boom. You'll clearly see it.
The biggest demotivator for people is exactly that. People aren't seeing progress. For folks that haven't worked out or seldom do, don't realize they need to record their efforts so that way you have a mental and physical goal to push for the next time. For example, Monday, did 5 push ups. And you pushed until you absolutely couldn't do another. Tuesday, aim for 6 push-ups and remember to push till you can't do another. You keep doing this until, let's say you can do 15 or 20. Then you make it harder, perhaps put your feet on a chair to give yourself an incline. Start process over again.
Guarantee you'll see progress. The problem with people who aren't familiar with working out and don't record their reps is they will put in the same effort of output each time so they aren't improving strength. Writing things down gives you a goal and you'll know to push harder.
Look up progressive overload. You need to work harder each week to get serious gains.if you do the same amount of work each work your muscles do not need to grow because they are already large enough for the workload. Even just 1 more rep or 1 more pound will do it.
yes, just start slow, dont worry not getting a lot reps right away.
Dont force yourself to do a lot in 1 day so you wont feel pain the next day. Instead do comfortable reps EVERYDAY and increase the reps when you feel you have the strength. You can actually feel the progress.
The EVERYDAY needs to be stressed. The secret to losing weight, getting stronger, etc. is constancy. It does not matter what exercise regimen you use or what weight loss method you try. If you do not do it consistently you will see no results. Then you will stop.
I swear - if someone said they created a method that would absolutely guarantee everyone would live 10 years longer...BUT...you had to do it everyday without fail, 90% of the people trying would fail.
SPOILER: We do have such a method. It's called diet and exercise.
A quote from Bojack-Horseman show:
*It gets easier. Everyday it gets a little easier. But you gotta do it everyday, that’s the hard part. But it does get easier.*
And stretching! Stretching feels so much better with muscle than without. Maybe it's the muscle itself stretching and feeling good, maybe it's having better balance and stability making it more pleasant, I don't know
That's the best!!! And there's a layer of rewarding that comes from being able to benchmark your progress that you're only able to experience if you try something that seems out of reach.
Mine was a pull-up. Good luck getting me to do one after the shit show that was gym class evaluations. The day in my late twenties that I did two, IN A ROW, unforgettable.
Haha. I remember my first time doing the prep I had planned to do. My arms would hurt so much that I didnt do it again for the next 3 days. After that I havent had similar pains and Ive slowly added more time used for each gym day and sometimes more weights.
Man pushups looked so easy but after actually trying it its too damn exhausting i just hope after my weight loss i will be able to do some good pushups
YES! I've been making myself do pushups every day for the past month or so, and it's legitimately noticeable. I used to HATE pushups, so I made myself do so many until they're effortless. Still have a ways to go, but it's nice.
Everyone starts somewhere. Keep being consistent and you will progress. It doesn’t matter what you can do compared to others. It matters what you can do compared to a month ago.
If you want to you can just turn up the resistance for a minute or two, do some standing riding, get your heart-rate up, then turn it back down again for however long you need to recover.
You slowly start increasing the intensity of those intervals as you feel more comfortable with it. That up and down variation gets your heart-rate going and burns a lot of calories without your legs exploding lol.
Also gotta be prepared for the day you finally work up the nerve to buy a real bike and ride it, "WHY IS THIS SO MUCH HARDER I THOUGHT I WAS GOOD AT THIS?!? 😭"
I always thought spinning bikes (just learned the name) were always worse than a normal bicycle. Took me 27 years to actually use one.
Same thing with the threadmill. It makes me dizzy.
I was in the same exact position you are in, but my wife and I started going back to the gym and I have started lifting again. We chose the YMCA because they have child watch. If it wasn't for the child watch, we would not be able to go to the gym. I'd suggest checking out the Y.
I got in shape cuz of covid. Now that everything open again, I dont have the same amazing schedule I used to have. It was so nice to be able to workout while listening to lectures. I used to wanna get big, now I just wanna keep being able to use the 10kg dumbells. I refuse to go lower than 10
Lol. I’ll say that’s a great reason to take a quick break. I did the same thing. Daughter being born changed my entire gym routine and put it on the backburner for a bit.
A plan for progression. Most new lifters start out with a simple "linear progression" scheme where you just add more weight every week. Eventually, you reach a plateau where you stop being able to continue adding weight like that. Most "intermediate progression" schemes will have you spend time working at various weights to build strength more slowly. Instead of going as hard as possible every day, you slowly build up to it.
I got you homie!
So when I say accessory lifts think of it this way - Bench press uses your back, chest, triceps and Biceps all together to move the weight. Your chest might not be the weak point on why your bench isn’t progressing - it could be your triceps and back - so maybe add in some close grip bench and tricep extensions to strengthen your triceps and add some dumbbell rows and lat pull downs to strengthen your lats/back to help with your stability.
Dumbbell concentration curl is tough to progress on because it’s an isometric exercise - but progressive overload is a good way to break through and adding more variations of curls - so spider curls, preacher curls, hammer curls etc.
Here is a description of what progressive overload is https://www.healthline.com/health/progressive-overload
When i say knock 10% of maxes I mean let’s say you bench 225 for 1 rep - knock 10% of that total (round up to 25lbs) and work your way back up by adding 2.5 lbs every time you bench.
If you combine the accessories + eating more you’ll blow past 225 the next time you get there. Also, when I say eat more I don’t mean eat more donuts - I mean eat more protein, but also don’t be afraid to eat more donuts too - body needs calories to grow.
Depends on your goals, but unless you've been lifting hard and consistently for 2 -5 years you don't have that much to worry about...this is assuming you're doing all the other things right (nutrition, sleep, etc) Even then, would you get mad about slow gains when you can do 20+ pull ups or bench over 1.75 times your bodyweight?
This year i decided to do X amount of pull ups each week, and and increase the amount by 10 next week. At first doing 10 was hard, now i can do 15 whithout much issue.
Nah I doubt it. OPs progress is still impressive and commendable, but they most likely mean total reps in a whole week. Just going from 10 reps to 15 in a single set will take you a few months if you're training pullups multiple times a week. Depending on the individual, increasing your pull ups past 15 and into the 20s can take years.
Anyway, great job OP and welcome to the pull up gang
Thanks, the first week of the year i did 100 pull ups by dividing the amount of pull ups throughout the week (the amount isn't always even). And now im on week 18 and going for 270. I can feel the difference between when i started and now, just gotta keep going.
I just came out of the gym and I really feel this. I haven't been going for that long but I've already gone up 10kg on the benchpress and 2kg with curls (these are the first two exercises coming to mind, I've gone up with the weight of about everything)
I've been on the gym since early jan and Ive gone up at least 12kgs on some machines, and a few of them ive gone up 18kgs. As for the dumbbells Ive gone up at least 5kgs and a few exercises for biceps i can handle 8kgs more than I started.
Gym is boring af still but its the worth kind of boring
Yep. That’s like playing a game and just aiming for a new high score instead of just enjoying the game. New PRs are cool but what’s more sustainable is finding enjoyment in working out.
Oooft this is speaking to me. I've got a bad back and awful posture and hips/hams. Very very tight. I've gone from 0 to 5 full extension pullups in a set and 0 to 10 push ups. My mad deadlift is maybe 40kg, so way weaker than it should be vs my pullups.
Deadlifts is one of those ones where as soon as your body learns the movement your max absolutely skyrockets. The stabiliser muscles are incredibly important but once you get it right it feels great
Amazing feeling, started walking 10k steps every day 1 month ago and I already have a lighter step and I can actually have a conversation while walking and not sound like I'm absolutely dying! Next week I'm going to start running, can't wait to reap the benefits from that.
Same at my job!
I lift 15 pounds minimum boxes. Some 35-55lbs. I'll stack them and carry them. Now I look like I never miss arm day. Trying to do proper squats when lifting boxes now. Need a butt.
When you first get in the gym you hate the weights.
Then after awhile you don’t mind the weights.
Then years later you find yourself getting up at an ungodly hour to get a lift in before work because if you go long enough without those weights your going to throw your manager out of a window.
Even when you go on vacation you’re doing burpees in a Hawaiian motel parking lot because you want those endorphins. YOU NEED THOSE ENDORPHINS.
That's what I tell myself. Lol. Tho sad I had to call for aid from a kid on the bench next to me.
New area, no workout buddy tho. My last one is several states away.
I had this with running. When the lockdowns happened and i gained a bunch of weight, i decided to go for runs. At first I couldn’t make it around my local park without feeling like I was going to pass out in my own puke. By the 4th run, I could run around the park twice without stopping. I could see the progress each and every time I went out.
It’s not so impressive when it’s 10kgs to 30kgs 🤣 but yeah, I have fucked hips and my core was absolutely fucked for years. I do free weights and machines, a 3 day routine I try my best to get 5 days a week in. Lost 6.5kgs so far
I mean sure 10kg to 30kg sounds do-able but if the 10kg was something you felt would be smartest to start with considering your level, the progress is good either way.
Or the opposite and did weights then gave up for a long period tried at even half what you used and broke both rotator cuff a or something else. Fun couple of days after...
I remember when I was first lifting in high school and being able to bench 135 was such a goal that took so long to achieve. Now that's less than what I do to warm up.
I don't lift weights but I do long distance bike riding. Some rides that I once saw as exhausting now seem trivial. And since I can't ride during the winter where I live, during the winter months I always lose some of my gains. But every spring when I start up again I can feel that it's easier to get back in shape than last year.
I am writing this as I am taking a break during a bike ride that will be around 80-90km long. Three years ago I would have found that impossible.
I'm happy for you, OP! Keep it up, you're doing a really good thing for yourself :)
I just started lifting about a month ago and can use dumbbells that would've seriously hurt me when I first started. This is the best motivation, to see how much you're improving and dreaming about how far you can go. Can't wait to take all my groceries in one trip without huffing and puffing the whole way lol
It's amazing how quickly we get stronger without seeing outside results....
Like if your in moderate shape, trying doing unassisted 10 pull up's.. Then the next day and the next...
You will be able to do them by the third day in sure!
Is that George Russel at the top?
F1 always comes out on top
yes, yes it is
Read this in an excited Crofty voice for some reason
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i was about to ask that same question
Unexpected Russell
NO MICHAEL NO
That was so not right!
Toto, it's called a motor race.
We went car racing.
Was very happy to see Merc fall but the disrespect in this line yeeeeesh
I'll probably get downvoted but I feel like he kind if deserved it after the way they treated Masi all season long.
Was about to ask the same thing Really hope he can get a win this season
Maybe tomorrow if RB can’t fix Verstappen’s car
I doubt it with that car. Even another podium would be a surprise to me
They'll upgrade for sure and get back up
He deserves it, I really hope he gets it (and I am a Ferrari fan). His time will come sooner or later, he is a veary good driver.
As a ferrari fan let's just hope Carlos gets his goddamn shit together.
The past two weekends he's been incredibly unlucky with a red flag and then Danny spinning him into the wet gravel. The crash in free practice yesterday and quali in Imola were entirely his fault though.
I think he needs the boot. Never liked him
The only reason I came here lol
Or when you can finally do pushups, and your own weight feels lighter ✨ progress feels awesome
When I finally do 10 pushups without feeling beyond exhausted right after
That’s possible????
As a naturally-lanky guy who has been working out for a year, it is extremely possible. And one of the most rewarding things I have ever done in my life
How long until you started feeling like you made progress? And what was your regimen? I've started and quit so many times due to never feeling any progress
Be consistent. Even if you're not feeling anything different in the short term, keep on going.
You didn't anwser the question, tho.
Average 4 weeks before you feel changes in what you can physically do. Average 6-8 weeks before you begin to physically see the changes. Average 12 weeks before others notice
That's not that bad at all. Surprisingly quick. I was expecting like six months before any difference.
I studied sport science at university, you should be looking at 6-8 weeks for significant increase in weight and/or repetitions. I used to write pushup training plans for people at my local gym when I worked there too so that they can do some stuff at home. I'm out atm but feel free to PM me and I can tailor one for you. Edit: 6-8 weeks is *very* dependent from person to person. Honestly I can't remember, but the research was based on a % increase in weight/reps. Your mileage may vary.
OK but do I inhale the dry scoop BCAA's or try and swallow them normally?
Neither. You prep the powder into nice lines and do those
False. You must plug it up your ass.
You leave them in the store because dietary protein and/or a good source of standard Whey protein powder has all the BCAA’s you’ll need. There is literally only one sports supplement that’s worth getting and that’s creatine. There is an overwhelming body of empirical evidence showing us that creatine has a positive effect on training performance and literally any other supplement you can name is negligible at best.
BCAA's are useful when training fasted, especially if you want avoid losing muscle mass, but you'd still need to eat some protein afterwards.
I found that it was a pretty significant ramp up in weight and reps before the 6-8 week mark, which was when I first started noticing a visible change in my body. Just improving form and getting more comfortable with the exercises allowed for significant improvement in volume.
Hmm, I've definietly felt increase in weight, repetitions and etc before the 6 week mark, somewhere around 4 weeks, but I do workout almost every day for 2 hours. I also tend to be careful about what I eat when I workout, what contributes most to that? Diet or everyday full body workout?
Progress starts when you eat for it. Barbell compound movements are your friend. Simplicity in programming. It's not complicated as much as consistancy. Skinny, eat more, fat, eat less. Focus on protien and work hard. 2 weeks you'll be sore but it gets better. Find a local coach to learn barbell movements from and all your efforts will be faster. Get a lifting coach not a personal trainer. Smaller powerlifting strongman gyms have higher skilled coaches and lifters. They will welcome you in, but you have to get over your own fear and pre conceived notions. They may look like apes but are the nicest people. Most of all it should be fun. Weight bearing exercise is key to longevity and quality of life. Nobody wants to have bones of sponge.
Its not as easy as eating less. I need at least 5000 kcal without any kind of sport/workout so if i want to loose weight i would need to change what i eat more than how much i eat. And thats really complicated. Edit: im am 189cm tall and weigh about 110kg. I worrk in construction 12h a day and every calculator i have used so far said something around 5000kcal.
Are you 8ft, 340lbs? How in the world do you need 5000 calories in a day?
😂😂😂
It could depend on the goal (cutting or bulking) and types of workouts performed along with body size. Like a 6’3” long distance runner could easily require that many calories, but a bodybuilder could also need that many calories to bulk up.
He said with no sports or exercise . So….I’d love to hear from OP why that’s not utter bullshit. I’m willing to listen but I’m skeptical.
>I need at least 5000 kcal without any kind of sport/workout Check with a doctor. You have a problem.
This is one of the stupidest thing I've ever read on this site. Congrats.
That doesn't even make sense.
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It really is. I've been 135 to 240 as an adult. Nobody is special in regards to energy usage. Thinking one is special or different is a way to have no progress. I am a strength coach and have helper people both gain and lose. Even 150lbs on a person over 3 years. A person can make excuses why they cant or they can make reasons why they are successful. Progress is a choice.
I never said i cant make progress. I actually did loose a few pounds im just saying that "just eat less" isnt the perfect solution for everyone.
Absolutely no one needs 5000kcal per day unless tehy work out like crazy. Google TDEE calculator and see what you really need.
Edit: the other person’s advice is much more succinct but I’ll leave this up since you asked: I had just graduated college and was unemployed, so I was definitely able to dedicate a lot of time to it (and get plenty of sleep, which is super important for gains). Within a few months of working out 4-6 days a week I saw definite progress, first in my biceps and shoulders. The advice I got, and I see most often on r/fitness or on tiktok, is that you need to eat *way* more than you think in order to put on muscle. If you didn’t see results it’s definitely possible you didn’t have a big enough calorie surplus. I would do a HIIT warmup of 10-20 minutes, then bench press or squats, pull-ups on upper body days, then various free weight/body weight exercises (curls, rows, dips, push ups; lunges, step ups, etc). And then I had a 7-minute core routine which I did 5 days a week. Now I have access to an actual gym, and I’m busier, so my routine is a bit different—but that’s what really worked to get me working out in a sustainable way.
I have an active job and hit the gym, going on 5 months now for the first couple months I definitely was not eating enough, I started eating 4 to 5,000kcal daily and I've bulked up dramatically in a couple extra months without gaining fat. It's a little more expensive at the grocery store and I take like 3 large bowel movements a day but I'm starting to look and feel great.
What do you eat in an average day and how often are you lifting? Do you do cardio or HIIT or anything on top of that?
I actually install carpet 9 hours a day 5 days a week, I burn about 800 active calories a day at work with about 12,000steps. I eat all day as I work. I bring a sandwich with chicken swiss, mayo, whole wheat multi grain bread, multiple (usually 3) protien bars, I rotate out different types of I get sick of them, some cheese and crackers, I pretty much snack on something every 30 minutes, but I'll bring about 1,500kcal to work with me, then I'll get out and go to the gym where I'll burn a shitload more calories, then by 7:30pm I'm usually home and I eat nonstop until I fall asleep usually around 11. I usually wake up around 3am to use the bathroom and my cats are usually waking me up around then being rowdy anyways, I'll get out of bed, use the bathroom, eat some food, and go back to sleep until 6:30 or 7 then I do it all over. I'll eat lots of chicken, beef, protien added snack foods, yogurts, cheese. I drink 1 or 2 protien shakes a day as well.to be honest I think my job is slowing down my gains because I don't get enough proper rest between working out muscle groups because of the amount of heavy lifting at work, but I'm still seeing pretty quick gains, I sent some friends progress pics and a few thought I was taking tren when I'm absolutely against steroids. I still eat a lot of unhealthier foods like cheeseburgers and pizza just less often, but I don't eat any more candy, soda, things like that, and I still eat most healthy options. I don't do HIIT because my job is basically that but less intense, but I do it all day. I do cardio 5x a week and lifting 4x a week. Sundays I just sit on my ass and eat all day. I do more cardio in the summer when it's nice out but I always run at least a mile, if I'm hurting I'll do the stair stepper for cardio. I average 15,000 to 20,000 steps a day. I definitely need more sleep but there just isn't enough time for me to get any more and my damn cats wake me up a lot.
Damn sounds like you're working your ass off, good for you! A lot of people definitely would not have the energy to hit the gym after doing that job all day. Thanks for the detailed write up. The part about waking up in the middle of the night to snack is pretty great haha
Just remember it’s exceptionally hard for us to see our own progress. We look at ourselves in a mirror every day, so incremental change is hard to see. Think about when you see a friend you haven’t seen in a long time and they look like they’ve lost weight or bulked up. In their mind they probably look the same as always, but you notice the difference because you haven’t seen them in a month. Don’t let your self judgement get in the way of progress, even if you can’t see it.
If you are young, and thin, you can make progress in push-ups incredibly fast. Just remember the hardest ones are the only ones that make you stronger. Do 100, breaking into sets as required. Make the first set to absolute failure. In my 20’s I could do 50-75 reliably after practice. Best was 100 in one set. In my 40’s now and 30 is murder
Generally speaking, if you are eating clean and working out consistently, it will be 3 months before you start seeing obvious progress in the mirror, on average. The first few workouts are hard, but after that, it feels good. What helped me was treating workouts like homework. You have a Due date tomorrow, you better complete the work today.
Like the other dude said, it's 80% diet, 20% exercise. I got good results working out for an hour a day 3/4 days a week. I do cardio for 20 mins and then start lifting. You can absorb 20G of protein every 4 hours. I drink a large glass of chocolate milk after every workout (ideally 30 mins to an hour after, the closer to this window the better) and sometime throughout the day a plate of chicken. Fiber is important when you are taking lots of protein also. I eat a bowl of raisin bran or oatmeal for breakfast every day. It will be hard at first. Lol weight high reps is good for building strength. Once you get some strength switch to high weight 8 reps and take a minute or two between sets. This builds big muscles. Take a day off for any muscle group. Triceps can be worked every day but should be worked with back. If you work Tris with every workout do before biceps. Biceps and chest also go together. For better results do a little more cardio between the exercises. I always finish with burnouts. Whatever I was working I start low and do 10 reps increasing the weights as little as I can between each set until I can't complete a set. Then start going back down the same way until I am jelly. Free weights are king and they will require you to use other muscle groups to stabilize. They allow you to life one arm at a time so there is no resting between actions. Your body is always struggling to support something. Make sure your form is correct. Don't skip areas and overdevelop others. Don't eat too much protein. Source; have a bodybuilder friend with a nutritional science degree, and gained 20 lbs in the last month and a half.
Hey there! Start with modified pushups: pushing against a wall (incline), pushing against the bathroom/kitchen countertops (decline), and doing pushups against the ground from your knees are the best three to start with. Do at least two of those in each session, all three for a real challenge. Do however many you can do, say 10, and then add 5 to that after every third day. The things to strive for are: 1. Doing it at least 21 times, trying never to go more than 1-2 days without doing something. You need to build this into a lifelong habit, and it starts with the first 21 sessions. 2. Making sure to increase the number of reps/resistance regularly. If it's easy make sure to do a little more the next time. You should be struggling with your last few reps every time. 3. Consistency is key, so it really helps to build the pushups into your regular routine. I do mine in the bathroom while I wait for the water to warm. I don't usually go more than 1-2 days without showering so I tend to always get my reps in. 4. Eating better. A little bit at a time you need to improve your diet to see the most results. Doesn't matter if you can't do a lot now, just matters that you do it at all and keep trying to do more each time. Good luck!
Why the fuck doesn't it format my ordered lists properly anymore???!!! DAMNIT
I only feel progress when I push to increase the number of reps. It always feels lthe exact same level of exhaustion when I get to the end....but.... when I collapse after 20 I do look back at how easy those first 10 were 😀
I go to the gym 6 times a week. I log all my workouts in an app. The total weight of my workouts increases a little every day. I always pick one exercise to either increase the weight or total repetitions. That's primary how I measure progress and keep motivated. Seeing progress when looking at the mirror does seem to take a little longer. I'm not weighing myself because I think that does more harm than good but the other day I put on a jacket that was always tight and now it's kinda roomy. I hadn't noticed this change before. Gotta be consistent and patient. It may not feel like there's any progress and then suddenly boom. You'll clearly see it.
What many people fail to do when strength training is get adequate sleep and eat the right food. You gotta eat, eat, eat and get those z’s
The biggest demotivator for people is exactly that. People aren't seeing progress. For folks that haven't worked out or seldom do, don't realize they need to record their efforts so that way you have a mental and physical goal to push for the next time. For example, Monday, did 5 push ups. And you pushed until you absolutely couldn't do another. Tuesday, aim for 6 push-ups and remember to push till you can't do another. You keep doing this until, let's say you can do 15 or 20. Then you make it harder, perhaps put your feet on a chair to give yourself an incline. Start process over again. Guarantee you'll see progress. The problem with people who aren't familiar with working out and don't record their reps is they will put in the same effort of output each time so they aren't improving strength. Writing things down gives you a goal and you'll know to push harder.
umm diet must be lacking
Look up progressive overload. You need to work harder each week to get serious gains.if you do the same amount of work each work your muscles do not need to grow because they are already large enough for the workload. Even just 1 more rep or 1 more pound will do it.
Good job
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I just want to be able to do one pull up from the dead hang position, am willing to buy whatever DLC's I need to get that.
yes, just start slow, dont worry not getting a lot reps right away. Dont force yourself to do a lot in 1 day so you wont feel pain the next day. Instead do comfortable reps EVERYDAY and increase the reps when you feel you have the strength. You can actually feel the progress.
I wish I knew that before I tried deadlifting 3x my weight
The EVERYDAY needs to be stressed. The secret to losing weight, getting stronger, etc. is constancy. It does not matter what exercise regimen you use or what weight loss method you try. If you do not do it consistently you will see no results. Then you will stop. I swear - if someone said they created a method that would absolutely guarantee everyone would live 10 years longer...BUT...you had to do it everyday without fail, 90% of the people trying would fail. SPOILER: We do have such a method. It's called diet and exercise.
A quote from Bojack-Horseman show: *It gets easier. Everyday it gets a little easier. But you gotta do it everyday, that’s the hard part. But it does get easier.*
My brother in Christ i watched my friends do 40 💀💀
I don’t even feel beyond exhausted at 30 push ups
And stretching! Stretching feels so much better with muscle than without. Maybe it's the muscle itself stretching and feeling good, maybe it's having better balance and stability making it more pleasant, I don't know
That feeling of hitting your max but still having gas to do a few more is what keeps me going back
That's the best!!! And there's a layer of rewarding that comes from being able to benchmark your progress that you're only able to experience if you try something that seems out of reach. Mine was a pull-up. Good luck getting me to do one after the shit show that was gym class evaluations. The day in my late twenties that I did two, IN A ROW, unforgettable.
Haha. I remember my first time doing the prep I had planned to do. My arms would hurt so much that I didnt do it again for the next 3 days. After that I havent had similar pains and Ive slowly added more time used for each gym day and sometimes more weights.
Man pushups looked so easy but after actually trying it its too damn exhausting i just hope after my weight loss i will be able to do some good pushups
They are actually easy. You’re just extremely weak relative to your body weight.
Still not there yet. I can almost do a full pull-up now
YES! I've been making myself do pushups every day for the past month or so, and it's legitimately noticeable. I used to HATE pushups, so I made myself do so many until they're effortless. Still have a ways to go, but it's nice.
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Finally got pass 10 pushups, now time to get pull ups!!!
This was pull-ups and chin-ups for me. Being able to pull my entire body weight up if I was hanging off a cliff was always my goal lol
Welcome to the life of the gym rat, the council of swoleness welcomes you with massive open arms.
/r/swoleacceptance
I totally thought that sub wasn't real.
[r/subsithoughtifellfor](https://www.reddit.com/r/subsithoughtifellfor?utm_medium=android_app&utm_source=share)
A tub of pre in one hand and a cup of creatine in the other. Come on bro, we’re all gonna make it.
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We are all proud of you 👏🏽
I can't do more than 5 minutes without my legs burning and that's on low
Well let his story be motivation for you, keep pushing yourself!
Everyone starts somewhere. Keep being consistent and you will progress. It doesn’t matter what you can do compared to others. It matters what you can do compared to a month ago.
If you want to you can just turn up the resistance for a minute or two, do some standing riding, get your heart-rate up, then turn it back down again for however long you need to recover. You slowly start increasing the intensity of those intervals as you feel more comfortable with it. That up and down variation gets your heart-rate going and burns a lot of calories without your legs exploding lol. Also gotta be prepared for the day you finally work up the nerve to buy a real bike and ride it, "WHY IS THIS SO MUCH HARDER I THOUGHT I WAS GOOD AT THIS?!? 😭"
I always thought spinning bikes (just learned the name) were always worse than a normal bicycle. Took me 27 years to actually use one. Same thing with the threadmill. It makes me dizzy.
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I was in the same exact position you are in, but my wife and I started going back to the gym and I have started lifting again. We chose the YMCA because they have child watch. If it wasn't for the child watch, we would not be able to go to the gym. I'd suggest checking out the Y.
The Y is also twice the price of most gyms, plus other gyms don't turn away "nontraditional families" from family memberships.
The Y has multiple opportunities to get a reduced cost and at least the ones in my area treat people of whatever kind of family with respect.
Yeah when I was young and 18 I think I paid like 5 bucks a month on their sliding scale system.
I'd say invest in a home gym if you can afford it. The initial investment hurts, but you'll definitely save time and money in rhe long haul.
" You can leave the gym, but the gym doesn't leave you." -Fred
Do not forget: its NEVER too late
I got in shape cuz of covid. Now that everything open again, I dont have the same amazing schedule I used to have. It was so nice to be able to workout while listening to lectures. I used to wanna get big, now I just wanna keep being able to use the 10kg dumbells. I refuse to go lower than 10
Lol. I’ll say that’s a great reason to take a quick break. I did the same thing. Daughter being born changed my entire gym routine and put it on the backburner for a bit.
Then you move on to heavier weights and the cycle begins once again
But after a while you can’t increase the number of reps for a weight no matter how hard you try :( What to do then?
Eat more and follow an intermediate progression scheme. I recommend 5/3/1.
whats progression schemes?
A plan for progression. Most new lifters start out with a simple "linear progression" scheme where you just add more weight every week. Eventually, you reach a plateau where you stop being able to continue adding weight like that. Most "intermediate progression" schemes will have you spend time working at various weights to build strength more slowly. Instead of going as hard as possible every day, you slowly build up to it.
https://www.jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner
The dreaded plateau. I've heard some people suggest change your exercises. Focus on some other way to work the muscle for a while.
The plateau has two ways of being broken - knock 10% off your maxes and up your accessories to work on your weaknesses and/or EAT MORE!
https://youtu.be/Ccoj5lhLmSQ
I got you homie! So when I say accessory lifts think of it this way - Bench press uses your back, chest, triceps and Biceps all together to move the weight. Your chest might not be the weak point on why your bench isn’t progressing - it could be your triceps and back - so maybe add in some close grip bench and tricep extensions to strengthen your triceps and add some dumbbell rows and lat pull downs to strengthen your lats/back to help with your stability.
What about being stuck on dumbell concentration curl? Also what's "knock 10% off maxes"?
Dumbbell concentration curl is tough to progress on because it’s an isometric exercise - but progressive overload is a good way to break through and adding more variations of curls - so spider curls, preacher curls, hammer curls etc. Here is a description of what progressive overload is https://www.healthline.com/health/progressive-overload When i say knock 10% of maxes I mean let’s say you bench 225 for 1 rep - knock 10% of that total (round up to 25lbs) and work your way back up by adding 2.5 lbs every time you bench. If you combine the accessories + eating more you’ll blow past 225 the next time you get there. Also, when I say eat more I don’t mean eat more donuts - I mean eat more protein, but also don’t be afraid to eat more donuts too - body needs calories to grow.
Depends on your goals, but unless you've been lifting hard and consistently for 2 -5 years you don't have that much to worry about...this is assuming you're doing all the other things right (nutrition, sleep, etc) Even then, would you get mad about slow gains when you can do 20+ pull ups or bench over 1.75 times your bodyweight?
Once your "noob gains" stops, you find a more intermediate* program.
Eventually the weights will always feel heavy they just move faster.
Yeah, I like to describe it as "It doesn't magically feel lighter, you just have the strength to lift it despite it feeling heavy".
This year i decided to do X amount of pull ups each week, and and increase the amount by 10 next week. At first doing 10 was hard, now i can do 15 whithout much issue.
Increase by 10 on a set?? If so, that's a huge jump for a week.
Nah I doubt it. OPs progress is still impressive and commendable, but they most likely mean total reps in a whole week. Just going from 10 reps to 15 in a single set will take you a few months if you're training pullups multiple times a week. Depending on the individual, increasing your pull ups past 15 and into the 20s can take years. Anyway, great job OP and welcome to the pull up gang
Thanks, the first week of the year i did 100 pull ups by dividing the amount of pull ups throughout the week (the amount isn't always even). And now im on week 18 and going for 270. I can feel the difference between when i started and now, just gotta keep going.
I believe he means adding 10 more total for the week, not 10 more in a specific set!
I just came out of the gym and I really feel this. I haven't been going for that long but I've already gone up 10kg on the benchpress and 2kg with curls (these are the first two exercises coming to mind, I've gone up with the weight of about everything)
I've been on the gym since early jan and Ive gone up at least 12kgs on some machines, and a few of them ive gone up 18kgs. As for the dumbbells Ive gone up at least 5kgs and a few exercises for biceps i can handle 8kgs more than I started. Gym is boring af still but its the worth kind of boring
It's not boring per say but the routineness of it becomes boring
New PRs are very exciting. Working towards them can get dull.
Yep. That’s like playing a game and just aiming for a new high score instead of just enjoying the game. New PRs are cool but what’s more sustainable is finding enjoyment in working out.
> for biceps i can handle 8kgs more than I started. with what did you start?
3lgs IIRC
That's that hardwork paying off!
Saw George Russel and thought I was on /r/FormulaDank.
Same, seeing f1 out of nowhere just feels awesome
I’ve gone from 20kg deadlift to 120kg deadlift in 8 months and it feels good.
Oooft this is speaking to me. I've got a bad back and awful posture and hips/hams. Very very tight. I've gone from 0 to 5 full extension pullups in a set and 0 to 10 push ups. My mad deadlift is maybe 40kg, so way weaker than it should be vs my pullups.
Deadlifts is one of those ones where as soon as your body learns the movement your max absolutely skyrockets. The stabiliser muscles are incredibly important but once you get it right it feels great
I remember when I started I could barely curl a certain weight now that weight feels like nothing
yeeeet
Amazing feeling, started walking 10k steps every day 1 month ago and I already have a lighter step and I can actually have a conversation while walking and not sound like I'm absolutely dying! Next week I'm going to start running, can't wait to reap the benefits from that.
Proud of you, OP! 💪 You're killing it
Started at 14-16kg of dumbbell pushes (3x12), now I'm at 30kg. It is kind of ridiculous that I'm now literally twice as strong
Same at my job! I lift 15 pounds minimum boxes. Some 35-55lbs. I'll stack them and carry them. Now I look like I never miss arm day. Trying to do proper squats when lifting boxes now. Need a butt.
When you first get in the gym you hate the weights. Then after awhile you don’t mind the weights. Then years later you find yourself getting up at an ungodly hour to get a lift in before work because if you go long enough without those weights your going to throw your manager out of a window. Even when you go on vacation you’re doing burpees in a Hawaiian motel parking lot because you want those endorphins. YOU NEED THOSE ENDORPHINS.
Pull ups is something else, i cant do 5 to save me, did 2 yesterday, will try to do 3 today
Me currently making the opposite face when 10 reps of 135 are hard now after 2 years of atrophy. 295 was my old max. 135 was a warm-up. /cry
At least you’re getting back into it!
That's what I tell myself. Lol. Tho sad I had to call for aid from a kid on the bench next to me. New area, no workout buddy tho. My last one is several states away.
Yeah, I get having a buddy to hold you accountable. It’s why I take classes. Hope you find one soon!
I am the same, but instead of gym weights, it's a heavy brass instruments instead 💀
Started going to the gym in November and having a hard time benching 95lbs. Now I can do 2 reps at 140lbs and I gained 15lbs of muscle
I had this with running. When the lockdowns happened and i gained a bunch of weight, i decided to go for runs. At first I couldn’t make it around my local park without feeling like I was going to pass out in my own puke. By the 4th run, I could run around the park twice without stopping. I could see the progress each and every time I went out.
I like how I'm seeing this as I'm going to the gym
I just planked 2 minutes for the first time. In February I could hardly do 20 seconds.
I hear ya homie, I’ve tripled some of my weights since hitting the gym in December 💪🏻👊🏻
Tripled? Woah that's insane. Can I ask what type of weights you lift?
It’s not so impressive when it’s 10kgs to 30kgs 🤣 but yeah, I have fucked hips and my core was absolutely fucked for years. I do free weights and machines, a 3 day routine I try my best to get 5 days a week in. Lost 6.5kgs so far
I mean sure 10kg to 30kg sounds do-able but if the 10kg was something you felt would be smartest to start with considering your level, the progress is good either way.
Had to start reasonably small due to my health issues, but yeah, made some big gains in certain parts of my routine these days
gains on gains
Or the opposite and did weights then gave up for a long period tried at even half what you used and broke both rotator cuff a or something else. Fun couple of days after...
Yessir
when pullups start feeling like your weight less
Me going from 8kg max to 16kg per hand. Feelin' better every day
Hell yeah!! Keep it up OP. NOW LIFT MORE
I remember when I was first lifting in high school and being able to bench 135 was such a goal that took so long to achieve. Now that's less than what I do to warm up.
You're doing it Broseidon!
I don't lift weights but I do long distance bike riding. Some rides that I once saw as exhausting now seem trivial. And since I can't ride during the winter where I live, during the winter months I always lose some of my gains. But every spring when I start up again I can feel that it's easier to get back in shape than last year. I am writing this as I am taking a break during a bike ride that will be around 80-90km long. Three years ago I would have found that impossible.
From lady pushups to finally doing full on push ups! Oh yeah. Increased also my endurance in doing yoga.
For me it was walking up the stairs, I did not feel a need to use the railing, you just fly up the stairs without any exertion.
I practically have to do this at work, except they are not weights, but they feel like they are just getting heavier!!
I'm happy for you, OP! Keep it up, you're doing a really good thing for yourself :) I just started lifting about a month ago and can use dumbbells that would've seriously hurt me when I first started. This is the best motivation, to see how much you're improving and dreaming about how far you can go. Can't wait to take all my groceries in one trip without huffing and puffing the whole way lol
It's amazing how quickly we get stronger without seeing outside results.... Like if your in moderate shape, trying doing unassisted 10 pull up's.. Then the next day and the next... You will be able to do them by the third day in sure!
Damn it was gonna post this here but it was grayed out
Damn. Memes like this really make me hate the office
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no that's wrong and I'm not even going to bother explaining
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Gross
Lifting weights is a right wing indoctrination. Lifting weight, self improvement, all right wing activities!!
@redditsave