Monday, April 4, 2016
2 questions about home gym
2 questions about home gymSo I'm setting up a home gym. I have hex dumbbells up to 50 lbs, a rack for them, a flat/incline/decline bench, going to add more. Here are the 2 questions: 1) I'm looking to put down a rubber style floor, maybe about 15x15 or so. It's going on a concrete basement floor and I'm looking to have a comfortable space to place weights while in use, do body exercises like push-ups, and keep off the cold floor. I don't mind spending decent money, but I don't want to go overboard. Any suggestions? 2) I would like to add an exercise bike. Something to do when the weather is nasty. Ideally I don't want one that plugs in (it's not near power, but I can install a plug if necessary). I'm looking for something that allows some cardio and bike endurance but also allows for an iPad to be used while biking. Again, I'll spend a bit but I don't know what I get for the $150 vs $500. Thanks for any suggestions. submitted by /u/rockingtoohard [link] [comments]
looking for a website that showed pics of people at certain heights and weights
looking for a website that showed pics of people at certain heights and weightsit's been awhile but the site use to give you an idea of what you'd look like at a certain weight and height but I can't find it anymore alot of the pics use to link to reddit submitted by /u/kevinsheeks [link] [comments]
Need help with Cut/Bulk phasing.
Need help with Cut/Bulk phasing.Fitness Crew, I'll keep this short and simple. Went from 250 to 205 in a about a year. Most of the weight was lost within the first 4 months, so for about another 4 months I was hovering around 215. Recently adjusted my TDEE amount, so now I'm at 205. I'm 6'0", 205lbs, and would say, 20% based on this chart. I am eating about 1500 calories a day (about 800 calorie daily deficit) but eating higher than maintenance on weekends. I either want to: 1. Get down to 185 with minimal muscle mass loss by June, or 2. Gain muscle without putting on weight. Please help me guys. I read the WIKI that's how I've made progress thus far. submitted by /u/dasparton0007 [link] [comments]
Is Arabic food a calories blackhole?
Is Arabic food a calories blackhole?it's been 3 weeks since I started my diet 80 -> 79 living on 1200 calories a day. Most probably I'm underestimating my intake calories, but with homemade food, it's super hard to calculate, do you have any advice to get a better measurement? submitted by /u/SYCarrot [link] [comments]
When to stop cutting?
When to stop cutting?Hey everyone so I have been cutting for the past 15 months and I have gone from a lil over 235 to 173. I am a M 27 6'0. Im honestly starting to feel scrawny. However, my biggest problem area is the fat on my chest. Its gotten a lot better but I still have a persistent strip of fat on my lower chest and lower stomach. Ive tried posting to r/bulkorcut but never get replies. Should I keep cutting until i am satisfied with my chest, or start a slow bulk? Heres a pic: http://imgur.com/jvx3sKI submitted by /u/thomastehbest [link] [comments]
Neck exercises for someone who is prone to migraines?
Neck exercises for someone who is prone to migraines?Hey guys, So it's pretty much just the title. I'm prone to migraines caused by tension in my traps and shoulders, but really want to start building a bigger neck. Do you know any good stretches/lifts that can build a bigger neck that involve light weights and low impact? submitted by /u/NorwegianGodOfLove [link] [comments]
No squat rack, substitution?
No squat rack, substitution?As the title says, I've got no squat rack. Ive been doing clean&jerk and then placing the weight on my back to initiate the back squat position with 40kg and I dont think I would be able to manuever with more weight. What would be great substitutions of back squat that works just as well? I have a bench that I DIY'd to make it incline possible and couple of dumbells and barbells, not olympic. submitted by /u/SilverArrow47 [link] [comments]
How to lose the vascularity?
How to lose the vascularity?I know this is an odd question, but I have massive veins and the ones in my forearms are constantly popping. I know some people strive for that look but for me it's gross. Is there anything I can do diet wise or lifting to reduce the pronouncement of my veins? Trying to stay lean so I bet that's my main problem. submitted by /u/bme_phd_hste [link] [comments]
Getting back into "soccer shape" after neck surgery?
Getting back into "soccer shape" after neck surgery?I had neck surgery (ACDF) about two months ago and finally got the ok from my doctor to start some light exercising. My main goal is to get back to playing soccer and I'm wondering what the best way is to do it. I can't run yet, so I am restricted to low-impact cardio. My idea is to just get on a stationary bike and ride until I'm too tired to continue. While I'm sure this will work to regain some of my stamina, it probably isn't the most efficient. Does anyone have any advise in regards to the following? -Heart rate: What should be my target heart rate to build athletic endurance? -Resistance: Should I go for lower resistance and a longer time or more resistance that would tire me out quicker? Those are my two main concerns, but any other advise would be much appreciated! Edit: I'm a 25 year old male, 6 foot and about 175lb submitted by /u/Unoriginal_shmuck [link] [comments]
10 week cut results (34/M) on ~900 calorie deficit- 180 to 159 lbs
10 week cut results (34/M) on ~900 calorie deficit- 180 to 159 lbsJust wanted to post my experiences with a deep caloric deficit of somewhere around 900 calories over a 10 week cut. I'm a 5'10" 34yo male, with just over 1.5 years of consistent training. I started at 180.4 lbs, with an estimated TDEE somewhere in the range of 2400-2500, but I have never really confirmed this number. I had totally botched a bulk between last August and January, going from 153 to 180, thinking that 5 pounds a month was decent enough to keep fat gain down. I was hella wrong -- I'm guessing like 85%+ of that was fat. I'm guessing I was putting on like 1-1.5 pounds of muscle a month, max. From here on in, I'm just never going to "BULK" like that again, opting for slow bulks. Anyways, I started the cut on Jan 24, and ended April 3 -- 10 weeks exactly. My goal was to stay between the range of 1550-1700 calories a day. I train every 2nd or 3rd day, depending on schedule, with 2 full body routines, alternating each exercise between a 3x5 rep target and a 3x10 rep target. I rest for 3-4 minutes between each working set, taking each one to the rep before total failure (last set until total failure other than squats and deads). Day One (alternating workout in brackets if different): Bench 3x10 (3x5) OHP 3x10 (3x5) EZBar Curls 3x10 (3x5) Deadlift 3x5 (3x10) Dragonflags 1 set to failure Day Two: Bent over rows: 3x10 (3x5) Weighted Chinups: 3x10 (3x5) Shrugs 2x15 Squats: 3x5 (3x10) EZbar pullovers: 3x12 Using Strength Standards, I translated my workouts before the cut and at the end of the cut into 1 Rep Max's over the 3 workout sets to figure out my strength difference (using the higher rep versions). Strength Progress (Average of 3 work set 1RMs): Bench 221 -> 213 OHP 110 -> 111 Rows 222 -> 238 Chins 246 -> 246 Curls 116 -> 113 I suffered a back injury in January (yanking a heavy Deadlift), so Deads and Squats wouldn't make sense in this comparison as I backed them off in January and have slowly built them back up concentrating on form. For reference, my most recent 3x5 working weight for Squat was at 242 lbs, and for Deadlift was 363 lbs. I'm a much stronger puller than presser, obviously :). For diet, I did leangains, splitting approximately 1600 over two meals (800 calories each). Meal one would be at noon, meal two would be between 5:30 and 7:30, depending on schedule. I targeted 40/30/30 carb/fat/protein, with an average consumption of about 118g of protein over that period (tried for higher, but very tough to keep this up with only 1600 calories without eating tuna all day -- I like actual meals). I drank coffee in the mornings, and getting to noon is actually not too bad. The best part of leangains IMO is dealing with hunger (paradoxically). Two bigger meals means I'm satiated for almost the entire day, after that morning stretch is over with. When I have 4 meals of 400 calories, I'm basically hungry all day. Progress Pics are at: http://imgur.com/a/vQHwZ I can't guarantee if I was or wasn't flexing in the priors, as I can't remember. I'm guessing I went from something like 17% bodyfat to about 10% bodyfat, but anyone's opinion on that would be appreciated. At this bodyfat I keep stubborn fat in lower abs and lower back -- guessing I'd need to lose another 5 lbs of fat to really look lean. Lessons learned: I felt totally fine during workouts. Caffeine about 30 mins beforehand, and I'm good to go. I think creatine has helped for this. I wouldn't want to keep this up for longer than 10 weeks. Last two were pretty huge battles to keep discipline. Testosterone probably crashed, as expected. (libido, etc) I would have one night a week with a horrible sleep, just staring at the ceiling. Pretty rare usually, but this was a thing. I would make up for it, but thought that was weird. If I ever need to cut in the future, I would do this again. Why take twice as long to cut, when you don't lose that much strength (and muscle) if you have discipline? TL;DR Lost 21 pounds in 10 weeks eating 1600 calories a day, thought it was awesome, loved the results, though I didn't love my life. submitted by /u/parkertexasranger [link] [comments]
What Gym equipment should I get to gain weight at home? (Don't have time to go to gym)
What Gym equipment should I get to gain weight at home? (Don't have time to go to gym)What Gym equipment should I get? Pull up rod, Dumbells, Barbell etc .I am 5'11 and weigh 125lbs. I want to bulk up and gain weight to around 160lbs. I've also have a mass gainer that has creatine, BCAAs. And Creatine increases maximum muscle when offered maximum resistance. I'm currently doing bodyweight exercises, but the resistance in bodyweight exercises is low, so I'm not getting maximum out of my gainer. So can you recommend me gym equipment that I should buy, to gain weight at home? submitted by /u/Mr__Christian_Grey [link] [comments]
Some tips for two-a-day workouts?
Some tips for two-a-day workouts?I have been working out for a while and I probably have hit a plateau. So as of last week I've been doing two-a-days(working out in the morning and then at night, usually leaving a 6 hour rest hour in between). And i've been working two different muscles in a day; for one day I'll do shoulders and tris, and the next I'll do back and bis. I've been going heavy in the morning doing more sets/less reps and at night i do less weight/less sets/reps until failure. Am I going about this right ?? submitted by /u/Slater365 [link] [comments]
Shoulder question
Shoulder questionHi all. I had rotator cuff surgery just about 2 years ago. I'm 47 years old and the shoulder is pretty much back to full functionality. Movement is good and only get pain when I throw the ball too much or do any boxing. The problem is my front delt on that side is a heck of a lot smaller, to the point that it's very noticeable. I'm guessing this is partially a result of doing low weight heavy repetition during PT. I'm looking for shoulder exercises to build mass back to match the other shoulder. I've pretty much ruled out delt presses so that I don't suffer any injuries. I'm not looking to get jacked, but just want balance. I do weight training 3 days a week typically, getting a full body workout in those days. I do cardio 2-4 days a week also. But I'm willing to change if it makes sense. Let me know your thoughts and thanks in advance. submitted by /u/interwebbing [link] [comments]
Best exercises for Biceps and Core?
Best exercises for Biceps and Core?For biceps, am I better off just doing Dumbbell curls, just doing Chin-ups (3x12 on arms/back day), doing both, or does it even matter? Also, I understand the 'abs are revealed in the kitchen and made in the gym' thing, well what ab exercises will be best for giving me a strong core and good looking abs? I feel like abs are the most diverse workout from person to person which makes it confusing to know what's really the best optimal exercise, while for example with chest pretty much everyone does bench press/incline bench submitted by /u/smokeweedeveryday_ [link] [comments]
Question on ratios between lifts
Question on ratios between liftsI started the stronglifts program today and it felt great but I felt something was off between how much weight I was lifting throughout the exercises The exercises (with weight used) being Squats-80kg (175lbs) Bench press-50kg (110lbs) Barbell rows-40kg (90lbs) I'm obviously no expert but the ratios between the weight seemed off to me Stronglifts (the website and the app) suggested the following weight for starting out for this particular day Squats-80kg (175lbs) This gave me no trouble. Only the last two sets left me exhausted but it was understandable. Bench-70kg (155lbs) Barbell rows-80kg (175lbs) I know this is only suggested and that the program has to begin at my ability level but I attempted these just to see if I can even lift it and low and behold, I couldn't. So I went down to 50kg and 40kg to bench and rows, respectively. For bench I tried doing 55kg beforehand but I struggled to finish my third rep so I went back down to 50 to have good form and make it through the workout. For rows I attempted 50kg but the same thing happened. Now I am a beginner, and I haven't lifted consistently for a while so I'm not sure if the ratio between these three workouts seem right. But then again I may be thinking about it too much and everything is fine for now. submitted by /u/HeroWithNoPower [link] [comments]
Neck exercises for someone who is prone to migraines?
Neck exercises for someone who is prone to migraines?Hey guys, So it's pretty much just the title. I'm prone to migraines caused by tension in my traps and shoulders, but really want to start building a bigger neck. Do you know any good stretches/lifts that can build a bigger neck that involve light weights and low impact? submitted by /u/NorwegianGodOfLove [link] [comments]
Hiit workout while swimming?
Hiit workout while swimming?I looked online but couldn't find it. I know hiit workout burns a lot of calories but what would be an estimate for a swimming set of 8x25 @30 seconds Repeat twice while going 100% on it? I just want to know how many calories that would burn (estimate) and if that is considered a good hiit workout submitted by /u/yamiata [link] [comments]
A study of 1,300 cross country runners found that those who sometimes stretched got injured more often than runners who never stretched before a race.
A study of 1,300 cross country runners found that those who sometimes stretched got injured more often than runners who never stretched before a race.Article An Ontario study that investigated the stretching habits of nearly 1,300 runners between the ages of 14 and 76 (mean age of around 30) found that stretching actually led to more injuries! Runners who always stretched before running had more or less the same injury rate as runners who never stretched before running. The most interesting discovery was that runners who infrequently stretched had much higher injury rates than both of the other groups. The article recommends some books on stretching to help prevent injury. What is fittit's thoughts on this? Any anecdotal experience? Any stretching programs or stuff you guys reccommend? Do you think many people stretch too randomly and injure themselves to frequently because of it? submitted by /u/onyearprog [link] [comments]
Men who had a skinny-fat body (with larger thighs compared to overall body fat), how did you combat the situation? I am looking for a direction / advice.
Men who had a skinny-fat body (with larger thighs compared to overall body fat), how did you combat the situation? I am looking for a direction / advice.I'm a 24 year old male with what is called a skinny-fat body. My upper body is not built (normal shoulder width, undeveloped chest muscles). However I have relatively larger thighs (compared to the waist). This always turns out to be a problem when finding pants that fit me. I have been trying for a while to proportion myself (keeping in mind that spot reduction is not possible), but haven't been able to quite hit that regimen in which I have been satisfied. Simply put I need some real life examples / directions to proceed. Could you guys help me? Thanks in advance! submitted by /u/cheesz [link] [comments]
Wanting to have another go at getting in shape but I have an issue with my wrist.
Wanting to have another go at getting in shape but I have an issue with my wrist.I can't put pressure on my right wrist without experiencing intense pain. It's been like that for a long time. This means pushups are out of the question, as well as bench presses. Any advice for working around this impediment? submitted by /u/MakingMarconi [link] [comments]
Do you use any app/wearable when working out?
Do you use any app/wearable when working out?I love listening music while working out and also right now I wanna measure calories that I burn/eat during the day etc. Having the phone in you pocket is heavy and doesnt help when running. Is there any wearable/app that'll count the calories burned during working out/running + mp3 player so I can ditch my phone? submitted by /u/jonbristow [link] [comments]
Gym pro tips?
Gym pro tips?In the comments of another thread elsewhere on Reddit, /u/ruacomic mentioned that he rolls the end of the barbell up on a 2.5 lb plate to make it easier to change the weight when doing heavy deadlifts. Sadly, I had never thought of this. When I thanked him for the suggestion, he jokingly replied "Gym Pro Tips." This got me to thinking that there must be tons of other handy little gym tricks out there that many of us are missing. Got a good one? Please share it here. submitted by /u/xitout [link] [comments]
Progress video. 140kg/308# bench press speed comparison. ~2 years apart.
Progress video. 140kg/308# bench press speed comparison. ~2 years apart.Here's a comparison of me benching three plates today vs. just over two years ago. We see plenty of posts showing progress of weight loss, gaining muscle etc. What I wanted to show in this post is the progress in technique/bar speed over a two-year period. My form on the bench press has changed drastically in the last two years, however this was the result of a long series of small adjustments. Just like with weight loss, it's sometimes hard to see the change until you put two photos side by side. Height: ~5"5 Stats Age: 19 -> 21 Bodyweight: 85kg/187lbs -> 83.5kg/184lbs Bench 1RM: 140 kg/308lbs -> 170kg/374lbs (Outdated, haven't tested since) To give some background, in the old clip I had been training for ~8 months, just messing around in the gym, having fun and training with a modified 5x5. And now I compete in powerlifting :D, with a routine that has much more thought behind it. My bench programming is largely based off what /u/mdisbrow recommends. If you'd like more information on it, he made a post outlining the base of his program here on reddit. Briefly, it's 10 sets of 3 very specific movements one day, and high rep/less specific on the other day. My bodyweight has been as low as 78 kg and as high as 90 kg throughout this whole period, with my nutrition constantly changing. Where I am now, I generally eat 2500-3000 calories/day, but I don't track anything. Regardless of the point in the journey or the program I've run, I've found I've made the most progress when I trained consistently. Feel free to offer advice on form or to ask questions :) Note: I didn't train consistently throughout these two clips, there were definitely periods spanning 2-3 months where I didn't set foot in the gym. Last February (2015) is where I'd say I started training seriously. submitted by /u/Chadlynx [link] [comments]
I need help, no matter what I do I get cramps when running
I need help, no matter what I do I get cramps when runningI've tried every method online to prevent cramps, and none of them work. I really want to improve my cardio, but getting cramps makes it so hard to do. I have an average build and I'm 160 lbs. I usually start off running slow at around 3.5mph for my first few minutes, then I try to run a mile at 5.0 and I cramp up pretty quickly. Does anybody have any advice for me? Thanks submitted by /u/LSDoughnut [link] [comments]
Couch to Basic Conditioning to Prepping for SEAL/Rescue Diver/EOD/Etc Challenge contract
Couch to Basic Conditioning to Prepping for SEAL/Rescue Diver/EOD/Etc Challenge contractHello all, I read the Wiki/FAQ and I did not immediately see something directly related to question and verifying my plan. I am a 22 y/o male, about 5'7", 150 lbs, never been crazy fit. Basically I have been close to a couch potato for two years at least, but at one point I did a low bar thighs a bit below parallel 3x5 above BW squat (maybe 120% ? ....while ago); could bench nearly my bodyweight; and ran 10+ miles weekly. Nothing to write home about, but I was..."conditioned" (that's the word that comes to mind). I spoke to a Navy recruiter, interested in EOD (most of my family is navy, some older were SEALs, did not mention this, Id feel dumb given how unfit I am currently) him originally to try to get into EOD, but after talking, and due to my unique skill set, the quote "most professionally dressed young men who I have had contact with," and I like to think my dashing personality made him ask if I were interested in a SEAL contract. He read my mind, my plan was to run out my initial enlistment or apply to BUD/S after 2 years in the fleet. I must get generally conditioned and prepared more for the fitness test at this point, then I will have at leasttt 8 months to prep for BUD/S. I have no shortage of BUD/S prep advice, but going from couch to passing the "PST" (the Navy's PT test, used for their "warfare" or "diving" rates only I think). Fast forward to now, and I need to do the C25K program again, I cannot do a single full pushup (that blows my mind, but pushups were always the hardest exercise for me...not sure why). I originally just worked out in my parents garage, but now I have the money, I can get some coaching/training/etc. Throughout the next few months, while not directly related to prepping for the PST, I want to lay a foundation for future work outs. That means, IMO, getting basic cardio conditioning, getting basic free weight strength, getting calisthenics, fixing my posture/anterior pelvic tilt/no posterior chain firing, massively increasing flexibility and mobility (and seeing if the last few things a physical therapist can help with and if possibly insurance would cover...obviously if that is "medical" then please refrain from answering per your rules). Here are my current thoughts for the next few months- 1) Next 10 weeks do part one of getting "basic conditioning" back, not even worrying about the military specific stuff. C25K, r/bodyweightfitness pushup progression (could a CF trainer or someone who randomly is on here and lives in Shasta County, CA be helpful in this for form and progressions till I hit one or two pushups?). Pull-Ups I can handle myself. core exercise program done by a respected gym trainer twice a week privately. I will start once a week for the first week to make sure running is not affected, then go to twice a week. I need to make sure my form is good and having private instruction will keep me motivated. It's the initial starting to workout that takes motivation away IMO. This is not medical advice but more like do people seek medical advice or do these professionals give medical advice for these issues. My flexibility and mobility suck. Squats even with a low bar always have VERY poor posterior chain activation, glutes never really feel like they fire, hamstring do somewhat from what I remember. Would a Physical Therapists work with me on this, and (I have fairly good private medical insurance) would it likely be covered? I have anterior pelvic tilt, and to me, its looks pretty bad. Some family have commented on my belly "getting bigger" when it's , it's my shitty posture. Could I get a PT to work with me on this you think? Should I contact one after C25K or during? So that's the first ten weeks, I would now roughly be running 10 miles a week; core strength is better- I can practice by myself now; can do hopefully 10+ pushups (sad still I know); Pullups will be in the 10+ range though, and now I my posterior chain activates properly. (Ideally) My next part of my workout seems weird, but weight training is key to injury prevention, I need some raw strength, I will lighten the core training + building on the bench should translate to improved push ups, squats and deadlifts will help sprints, the official program has me doing reps in the 8-10 program which at this point is 10+ months away, so I want to build up my weight first, even if it means losing so aerobic fitness. To keep recovery from being slowing down I am thinking of working with a high school champ friend of mine who coaches now on swimming form for a while, then do really short distances gently working to 500M+. For about 12-16 (roughly the summer) weeks or roughly how long it takes to get a 1.5xBW+ squat and 1xBW+ bench at which point, unless the program continues to be very very easy, I will switch to a high rep twice weekly weight program. Starting Strength - closest coach I trust is two hours away, but I will drive down for the first 6 workouts to work on form and then once a week after that till we agree form is is damn good and the posterior chain and especially glutes are firing. Alternate two light 2-4 miles runs slowly working the distance up as the the program proceeds and one swim session for week the lift week "ABA" and for "BAB" do two swims and one longer run, working to 5ish miles slowly as the summer progresses. Grease the groove (google if not known) pullups and pushups, keeping it light. So summer is over, I have ideally got some respectable lifts, keep a fair amount of cardio, kept flexibility+mobility+core work. I know what I my goals are at this point, the weights may be the ones I do not know how to achieve quickly, but are not critical. Reduce my weight and do 3 x 8-10 twice weekly, adding accessories exercises. Start running, working up to 4 runs weekly, likely get a short term running coach for a month or two to improve form. Goal to get all 4 runs to 6 miles, and then my last runs of the week to ten miles. Swim 2-3 times a week (yes somes days will have to be double cardio days) building up the time in the pool, checking in with my coach occasionally on my breaststroke and sidestroke. Continue core, flexibility, and mobility work, with a focus on getting situps as close to 100 as possible (I did 150 sit ups with the only rest being in the up position for a max of 2 seconds- not worried about the situps) Pushups need to get to as close to as 100 as possible, I would hope by this time I could at least 20 perfect form push ups, assuming I could add 2-3 pushups a week via grease the groove or if at this point there is a better method. I will add other upper body cals like dips and i'll be rock climbing again by this time so there will be assistive exercises. Every Other week I should replace a workout day with the PST: Swim 500M breast or side stroke (no fins), rest for 10 minutes, push-ups, 2 minutes rest, sit-ups, two minutes rest, pull ups, 10 minute rest, 1.5 mile run. All done in typical running shoes and shorts. After this, there are hundreds of BUD/S prep workouts I can sift through and find one that works for me, I just know from family friends that are SEALs, getting your running and swimming mileage is high as possible, get good grip strength, agility, injury reduction, calisthenics of all sorts, and working up to being able to do a CF workout that does not duplicate your days workout or other high intensity workouts in addition to everything else should be done at least for a month or two before you ship. But I am mainly here to get from "couch to PST" passing/fixing flexibility+mobility+core So around Aug or Sept when I speak with the SEAL recruiter for that aforementioned PT test called the PST I need: Exercise Minimum Recommended Pool Swim 12:30 9:00 Push-ups 50 90 Sit-ups 50 85 Pull-ups 10 18 1.5 Mi Run 10:30 9:30 Any thoughts or suggestions are appreciated. PS, I put this down here because someone may ask, and I put it down here so nobody thinks I am humblebraging, it doesnt concern the workout. My special skills were like college, electrical skills, language skills, nothing crazy... submitted by /u/secretID12345 [link] [comments]
Best carb-heavy shake recipes for gaining mass?
Best carb-heavy shake recipes for gaining mass?Looking to pack on some serious mass as I'm underweight and am looking for the best mass gaining shakes to help me do so. Do you have any recipes that you could share? TIA! submitted by /u/Lev-J [link] [comments]
Moronic Monday - Your weekly stupid questions thread
Moronic Monday - Your weekly stupid questions threadGet your dunce hats out, Fittit, it's time for your weekly Stupid Questions Thread. Post your question - stupid or otherwise - here to get an answer. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. Many questions get submitted late each week that don't get a lot of action, so if your question didn't get answered before, feel free to post it again. As always, be sure to read the FAQ first. Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search fittit by using the limiter "site:reddit.com/r/fitness". Be sure to check back often as questions get posted throughout the day. Lastly, it may be a good idea to sort comments by "new" to be sure the newer questions get some love as well. Click here to sort by new in this thread only. So, what's rattling around in your brain this week, Fittit? As per this thread, the community has asked that we keep jokes, trolling, and memes outside of the Moronic Monday thread. Please use the downvote / report button when necessary. submitted by /u/cdingo [link] [comments]
Pullup rep range and adding on weight
Pullup rep range and adding on weightWhat is the optimal rep range for growth for pull ups? How many sets would you do? And when would you start adding weights? submitted by /u/skdsh [link] [comments]
Do stronger legs help me better my balance/hiking experience?
Do stronger legs help me better my balance/hiking experience?Have a fear of heights. Slowly conquering the fear. Mainly due to my natural poor sense of balance (not really stable standing on one feet, especially on uneven surfaces) and weak leg muscles. Recently, the main thing that is making me go slow is mainly my heartbeat and my legs, not really the fear. Getting better slowly, conquering my inner demons. (prone to depressive moods). Appreciate the support. submitted by /u/QuantumForce42 [link] [comments]
How much progress building muscle can you make in 1 year?
How much progress building muscle can you make in 1 year?So for me, I am complete beginner and in my view, I like seeing what my end result can be, what I can push for, something to look at to keep me motivated and knowing that I am going to reach that if I continue my workouts. So, I want to know how much progress can a complete beginner make in 1 year, say if I was working out every other day. I am relatively skinny and have a good diet. Before/after pics would be nice. I understand that everybody will gain differently and that there are different methods to go about doing so. I'm not sure if what I'm asking is just too unknowable, but I just want to see something that I can work towards in a time frame. submitted by /u/WuSin [link] [comments]
Opinions about "WKM"-Program?
Opinions about "WKM"-Program?Hay! In Germany there is a certain program that is basically recommend everywhere, at least in online boards. Made 'famous' by a user called "WKM". It looks like this: Workout 1: Deadlift | Military Press | Pullup Workout 2: Squat | Bench Press | Bent-over row You alternate these Workouts and do 3 sets with 8-12 reps. What do you think about that plan? A friend said something like "That's not a real bodybuilding program, it's more a strength program". submitted by /u/MCSenss [link] [comments]
Squat form check 5'6/115lb/M: 5x200lb
Squat form check 5'6/115lb/M: 5x200lb5'6/115lbs High bar squat 1 rep max is 225lbs In the video is 5 reps of 200lbs How do I engage my hamstrings and glutes more? I feel like I am very quad reliant when squatting. Any advice would be much appreciated thank you. https://youtu.be/j7ghifU4kX0 (WARNING: gym music may be loud) submitted by /u/88224646314 [link] [comments]
acupuncture, chiropractor or physiotherapy for chronic tension headache?
acupuncture, chiropractor or physiotherapy for chronic tension headache?I'm a 21 year old male that has been suffering tension headache-like symptoms for about 4 months. I had an MRI to make sure it was nothing serious and my doctor suspected that it was a sinus infection. After taking antibiotics and wasting money on sinus rinse and sinus medication I have decided to try some form of muscle treatment. I have pain in my shoulder blade that shoots up my neck when I put pressure on it. Which could have been caused by overworking/not stretching my muscles while doing pull up exercises. I also experience some mild lower back pain on occasion. I experience a lot of dull forehead pain and temple pain, along with pain at the base of my skull. I'm in the position where I have a choice of 3 treatments and am not sure which to choose and need some guidance. Cheers submitted by /u/Eight9Three8 [link] [comments]
Supplements vs. Food for getting big
Supplements vs. Food for getting bigIf I'm strictly looking to bulk and gain strength, with an end goal of something like this, should I be taking any supplements, like creatine or whey, or should I just eat a lot of food and get my nutrients from that? Is there any benefit to taking supplements over eating? submitted by /u/privyeet [link] [comments]
I'm so confused. Joined a new gym and all my lifts are much lower, even the big guys are really weak. What's causing this?
I'm so confused. Joined a new gym and all my lifts are much lower, even the big guys are really weak. What's causing this?Moved to a different state and left my Gold's and joined an LA Fitness. All of my lifts are 20% weaker. The most I've seen someone bench here is just a little more than 2 plate. The weird thing is that everyone looks the same as they did at Gold's Gym, like even the bodybuilders aren't moving an impressive amount of weight. Could the weights be less ergonomic? WTF is happening? edit- all of my bodyweight lifts are the same, but anything using weights is much more difficult. submitted by /u/kheldian [link] [comments]
Is light cardio every day acceptable on top of a 6 day split?
Is light cardio every day acceptable on top of a 6 day split?I'm on a 6 day PPL which takes about an hour a day. During my upcoming cut I would like to get in some low intensity cardio which would equate to about 300 calories burned over 1 hour. As it is low intensity work, should I be fine? Or is even this too much? submitted by /u/fpuen [link] [comments]
What exercises can replace the overhead press?
What exercises can replace the overhead press?I have a sharp shooting pain in my left shoulder whenever I attempt a barbell or dumbbell overhead press with a standard grip. Right now I'm using dumbbells with a neutral grip a few inches more forward than usual (otherwise my shoulder pain gets triggered). As I raise the weight, however, the pain is starting up again so the neutral grip workaround is about over as well. So my question is about what combination of exercises make for a decent substitution. Are things like lat raises and face pulls + incline bench enough? I've seen the incline bench press mentioned as a substitute for overhead presses in some programs, so I'm thinking of doing those accessories combined with the incline bench. submitted by /u/fpuen [link] [comments]
Gaining and Cutting Phases
Gaining and Cutting PhasesIs gaining muscle while simultaneously losing fat really too good to be true? I'm a male, weighing in at roughly 190 lbs at 6ft height with a (fairly) low body fat percentage. My workout buddy is similar, but weighs in at about 160 at 5 ft 10in. I'm struggling with all I've got to bulk up, but also find a way to shed that last little layer of pudge from my lower abdomen, hips, etc. I wanna build some nice, lean muscle to show off but my muscles either aren't big enough yet or I have too much pudge covering it up. Been reading around and there's so much freaking conflicting information on the internet about what to eat, how to exercise, BLAH BLAH BLAH that I'm practically drowning in it... and very discouraged. Is it as simple as eating at a calorie deficit while still taking in extremely high levels of protein and doing consistent, heavy, full-body weight lifting at least 3x a week? Currently we're hitting the gym with an intense full body workout 3x a week. We eat as much as we can, as often as we're hungry, and we take pre workout, creatine, and after workout protien powder. How do I balance muscle gain and weight-loss / trimming down? Can I really not do it at the same time? submitted by /u/theyfoundmyusername [link] [comments]
Help Maintaining strength on big 3 lifts while cutting
Help Maintaining strength on big 3 lifts while cuttingSo I've finally hit my goals on the big 3 lifts for my bulk but I've added approximately 5-10 lbs of fat which I'm ready to cut. I had good results last cut with around an 800 cal deficit without much decrease in my lifts(lost about 10-15 lbs 1rm). Would alternating benching and squat/deadlift every day lead to more maintenance in strength or would it be detrimental for a 4-6 week period? I lift everyday and have no problem with recovery but this would have only 1 day of rest for my big lifts. I'd prefer to only lose about 5 lbs at most on my lifts so I'm not too weak for football season which is 2 months away. Thoughts? 17m 195 lbs B-285 S-425 DL-405 submitted by /u/Nimwit [link] [comments]
Cutting weight and vivid dreams/waking up
Cutting weight and vivid dreams/waking upCurrently I am cutting weight and at a calorie deficient. I also work out everyday for about 45 minutes. I eat a lot of protein but have cut back on my carbs. I also don't eat after 5 pm. Ever since I started, I get incredibly vivid and disturbing dreams. It's literally every night. I don't have these dreams during my bulk phase and rarely as vivid. Does anybody else experience this? I want to know how you have dealt with this. This isn't medical advice mods, it's not related to me medically. Just a science question! Thanks. submitted by /u/Surfincloud9 [link] [comments]
Form check: SL 5x5 Workout A - M/19/6'1/142lb
Form check: SL 5x5 Workout A - M/19/6'1/142lbSquat: 65 KG / 145 lb Set 1, Set 2, Set 3 (Camera fell down), Set 4 (failure), Set 5 (failure) The main problem I have with it is that I get some lower back- and groin ache right after the exercise, though it only persists for about 2 hours or so. The failures in this workout are due to me not feeling like my back could take it. My shoulders get somewhat fatigued afterwards, though I have been trying to fix this by pointing my elbows further down for a couple of weeks. The problem is mostly gone, but I cannot point my elbows down more without the bar sliding down my back: This is the most I can manage. I don't really "feel" it in my glutes during this exercise at all, and though I have heard that Squats aren't supposed to train your glutes all that much I still feel concerned that I basically don't feel any burn at all there. I do feel my hamstrings somewhat, though it does feel like my groin area is taking the biggest hit from this exercise. I did get pain in my left knee 2 weeks ago, though this problem has not reoccurred thus far. Overhead press: 28 KG / 62 lb Set 1, Set 2, (Set 3-5 lost due to camera falling down :( ) I haven't noticed any problems myself here. I did over arch my back a while ago, though I think that I've fixed that by squeezing my glutes during the exercise. I did fail tree times at 30 KG / 66 lb, though I think this is mostly due to the Squats tiring out my shoulders. Deadlift: 65 KG / 145 lb Set 1 I'm gonna be totally honest here and say that I really don't "get" this exercise. I feel it a lot more in my lower back than my glutes, which I think is bad. When I try lower my but I usually just become weaker. Any advise here is appreciated :) Correction: I weigh 70 KG / 154 lb submitted by /u/ywecur [link] [comments]
Any long time lifters ever just get tired of working out ?
Any long time lifters ever just get tired of working out ?I've been lifting for 6 years non stop, through injuries and rehab and hard work and dedication. I've seen results and I seen failures. I have no intention of stopping now. I'm just curious if anyone feels similar. It's just tiring. The constant strive for better and better form. More symmetrical strength. The minutiae of how to do xxxx correctly or better. It's so exhausting sometimes. I love lifting and I never want to stop. But for a lifter that's not on gear and constantly able to get large amounts better. How do you guys stay motivated? Is it all just obcession and not wanting to lose what you have gained ? Not wanting to be seen differently by people you know? submitted by /u/durr73 [link] [comments]
Getting rid of face fat
Getting rid of face fatSo, I've been trying for a couple months now to slim my face down. I'm 16 years old 5'5 and healthy. I have a slim body, but the fat on my face doesn't seem to go away. That bothers me because that's what people look at mainly. Does anyone have tips to slimming my face? I've been eating less and sucking in my cheeks while I sleep, as crazy as it sounds, I think that's helping a bit. Any other helpful tips?? Thanks Edit: 116 pounds submitted by /u/reedityourreddit [link] [comments]
How much time do you spend a week on muscle maintenance?
How much time do you spend a week on muscle maintenance?I constantly notice my muscles are tight and need to put in work. I'm wondering how much time everyone spend on things like stretching, foam rolling, massages maybe even physical therapy a week. Do you have a ratio of lifting time vs maintenance? I mainly lift but I'd love to hear what everyone is doing! submitted by /u/dsslayer1210 [link] [comments]
Squat Form Check: 5 x 155lb
Squat Form Check: 5 x 155lbHi everyone. I'm hoping you guys could give me some pointers on my squat form. I've been doing Stronglifts on-and-off for about 2 months now and on my last set yesterday I finally had the gym (mostly) to myself so I could record a video! https://streamable.com/odmj Note: I'm 6' 3" and a 200lb submitted by /u/head_knock [link] [comments]
If You Could have the body of your Dreams, but never be able to step foot in the gym again, would you do it?
If You Could have the body of your Dreams, but never be able to step foot in the gym again, would you do it?Body of your dreams, requires no maintenance in diet or exercises but no more lifting, counting calories, 5am grind workouts, and sexy yoga pants... also, no more pumps submitted by /u/FALCONPUNCH07940 [link] [comments]
What are good meals to have for a nutritious Breakfast, Lunch, and Dinner
What are good meals to have for a nutritious Breakfast, Lunch, and DinnerI'm starting to work out more and I'm trying to reform what I eat because of that. What should I have in general to keep in mind when making breakfast, packing lunch, and cooking dinner? submitted by /u/TheMNCloudMan [link] [comments]
I'll be crucified for asking this, but what if I'm bulking on a calorie surplus, but a protein deficit? Example inside.
I'll be crucified for asking this, but what if I'm bulking on a calorie surplus, but a protein deficit? Example inside.So I have a ton of trouble eating enough to bulk, but I've found a way that works for me and usually ends up in me having somewhere in the neighbourhood of 35-75 g of protein daily. I'm making gains, slowly, but I'm wondering how much more I would be making if I had the right ammount of protein daily? I've just gone out and bought some protein powder, so I shouldn't be at a protein deficit anymore, but my question is: How necessary is protein REALLY? I've definitely made some gains with much much less than 1g/lb. As a matter of fact, I weigh roughly 180 Lbs now and a typical day would be ~60g protein for me. Thank you guys! submitted by /u/IdonthaveCooties [link] [comments]
I've got four weeks off, and nothing to do but hit the gym. What program will give me the best results in a tight time frame?
I've got four weeks off, and nothing to do but hit the gym. What program will give me the best results in a tight time frame?I have been lifting for about five years and I'm in pretty good shape. I've haven't followed a strict program for a few years. I've gone to the gym about three days a week, doing a split between back/biceps, chest/triceps, and shoulders/legs -- whatever lifts I've felt like, according to whatever equipment has been available. Usually compounds in the lower rep range for strength, and accessory lifts in higher rep ranges for hypertrophy. I've been dicking around, essentially. I'd like to make the most of my time off, so a program that demands five or six days per week in the gym is fine. I just finished a cut, and I'm willing to bulk. Any recommendations for a short-term program would be appreciated. submitted by /u/8337 [link] [comments]
Calves way different sizes/different in build!??
Calves way different sizes/different in build!??https://imgur.com/gallery/XMKZs What the heck is going on, my one calf is bigger/longer. Been working out for 2 years and just noticed this, what's going on? submitted by /u/Tbatz [link] [comments]
I don't know what to do from here
I don't know what to do from hereTo get started on this, I'll get straight to the point, I need advice. Over the past 8 months my life has changed substantially. I was in a dark place, bad relationship, horrible living situation and financially lacking. The relationship ended badly, I had lost friends over the course of it, was cheated on, and in the end, I hated myself. Hated her. That hatred made me turn it all around. It fueled me to eat right, work out all 7 days of the week. Dropping weight like a rock I was proud, yet it wasn't enough. I moved out of the living space I was in, quit my job, and soon enough, found one that is now a career. A real "grown-up" job. And now, 100 lbs. lighter, living in a better place, and financially healthy the hatred us gone. I'm happy. Yes my career is continuing to flourish, but the hate is gone. The fuel that drove me to go from 340 to 240 is gone, and I can't keep myself going. So what I'm asking is what should I do? I don't have the motivation anymore. And I need something, I want to at least be 200 lbs but unfortunately the wanting isn't enough. Tl;dr: I need advice for the motivation and discipline I once had to lose the last of my weight. Please help! submitted by /u/_Kuya_ [link] [comments]
Tips on making meals quicker? With busy job? Meal Prep?
Tips on making meals quicker? With busy job? Meal Prep?I'm currently without a job (just graduated from school recently). I'm 142 lbs, 5'8, 24 year old. I eat approximately 3500 calories almost everyday. The problem is, the time to cook everything and prep for the meals. Also when I get a job as a game designer/artist (8 hours Monday to Friday work hours), how can I still be able to do this? Any tips on making quick high calorie meals? Does any of you work long hours per week and still manage to eat a lot and workout effectively? If so, how did you manage to do it? I want to learn to prep meals quicker and plan ahead so I can cook faster and be prepared once I have a job, also nice to have more time to your day when it's not just all cooking for yourself. submitted by /u/Oblivion2550 [link] [comments]
Hoping for a discussion from those who've overcome extensive or prolonged injury to regain fitness
Hoping for a discussion from those who've overcome extensive or prolonged injury to regain fitnessThis is a post for those who've sustained some kind of long lasting injury(ies) but eventually got back to (or at least close to) their previous level of activity, fitness, athleticism, etc. For me it was a back injury a few years ago that has slowly progressed to lumbar disc issues. I'm trying to find examples of people who came back from movement limiting injuries and what path they followed in reclaiming their body's movement and mobility. I was, at one point, a nationally ranked NCAA DII diver. I'd really like to get back to a similar level of fitness as I had during that time but sustained cardio, some compound lifts and some stretching/yoga type activities give me serious pain and movement restriction(usually within a couple hours of the activity). I've spoken to several PT's, 2 orthopedic doctors and have yet to find a chiropractor that can help without absolutely killing my bank account. Honestly, I'm in and out of a semi-depression about my current lack of flexibility and inability to move, lift, swim, etc. without avoiding pain and an overall restricted ability to move in general, afterwards. I guess I'm looking for some new ideas and path to check out in trying to get back to being fit and I wouldn't mind hearing from people who've done so from a similar or even worse position than I'm in now (herniation of 2 lumbar discs with some kind of undiagnosed impingement in the right hip). submitted by /u/Jtk317 [link] [comments]
How effective are negatives on pullups?
How effective are negatives on pullups?I have a poverty back and I'm trying to get wide lats/delts so I don't look like I am smaller than how much I actually weigh. I can barely do 1 pullup strict, so how effective would 5x5 negatives on pullups be as far as muscle growth? submitted by /u/nvga4325 [link] [comments]
Calling All Big Booty Rudys
Calling All Big Booty RudysI typically lurk about here in r/fitness and just enjoy the stories and tips. One such discussion that I benefitted from was, in all seriousness, brands of jeans that fit better as more often than not being a regular lifter means our thighs and butts don't match the space offered in jeans that would be our normal waist size.. (I.E. waist 34 length 34 but good luck in being able to move around without splitting seams) Having found the Levi's 541 athletic fit jeans, which are a god send believe me, I was hoping to ask the community on which brands of shorts they prefer as I still cannot find a brand that fits my thighs and butt without requiring I go up several sizes in waist just to fit. My preferred fit has the shorts ending past the knee and not showing off my white white thighs when I sit down. Summer is coming r/fitness, help me out! submitted by /u/ChazzThunderdome [link] [comments]
warm up help
warm up helpso the problem i am having is my gym doesn't open tell 430 am but i have to be at work by 545 and i have a 20min commute to work from the gym is there any warms i can do at the gym before it opens so i can get right into my lifts. i just started lifting and ive been trying the SL 5X5 submitted by /u/boomboom4132 [link] [comments]
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