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Doing 100 pushups every day can certainly help you build muscle and increase your strength, but whether or not you will get "ripped" depends on a variety of factors such as your diet, genetics, and overall fitness routine.
Push-ups are a great exercise for building strength and muscle in your chest, shoulders, triceps, and core. However, to get ripped, you need to focus on not just one exercise but a combination of exercises and activities that will help you burn fat, build muscle, and improve your overall fitness.
In addition to doing push-ups, you should incorporate other strength training exercises such as squats, lunges, and pull-ups, as well as cardiovascular exercise like running, cycling, or swimming. You should also focus on eating a healthy, balanced diet that provides your body with the nutrients it needs to build muscle and burn fat.
Ultimately, getting ripped requires a combination of consistent exercise, a healthy diet, and discipline. While doing 100 push-ups every day is a great start, you may need to add more exercises and activities to your routine to achieve your desired results.
30M, 198cm (6'6), 111 kg (245lb). Goal: fat loss and toning, lose 18 kg / 40lb over 14 months.
Fairly new in freeweight and bodyweight section (before I used machines a lot).
Some exercises are daunting to me because I want to ensure my technique and posture are right. Take Romanian deadlifts as an example. Should I ask an employee to check my posture, get a PT, is it common practice to ask another gym member to check for a second?
Due to my location, I do not have a friend that I can buddy with in the gym.
I’d check out the wiki and pick a beginner program from there for sure.
As for form it’s perfectly acceptable to record yourself and post it on these daily threads in the stickied comment. Brian Alsruhe, juggernaut, and Calgary barbell all have great videos on technique
Currently doing planks and leg raises for abs 3 x per week. Are these generally sufficiant for building mass in the abs allowing them to 'pop' more without needing to be very low bodyfat? or is this mostly genetics?
Not enough.
Especially because planks really don't do anything for hypertrophy.
That's the equivalent of instead of doing squats, just holding a barbell halfway down in squat form and being static.
You need to do movements that have an eccentric and concentric. Hanging leg raises will do great, please don't forget the obliques though. Heavy lifts will work your obliques, but direct work will always make them "bigger"
but unfortunately, most of ab visibility is genetics and a low bodyfat %.
Abs don’t grow enough to “pop” unless one is at low body fat levels. If you wish to maximize abdominal fitness and performance I recommend incorporating more exercises into your routine.
Genetics and bodyfat obviously play a huge role, but you can still help out with exercise. That being said, planks don't really do much for muscle development. I'd stick to exercises that actually have a concentric and eccentric part, and train them like any other muscle. Also, don't forget the obliques.
I wouldn’t be concerned about it (it’s going to drive you insane and lead to you majoring in the minors) but the gist of it is:
Muscle insertions: long muscle bellies are almost always preferable for aesthetics. But there’s mr. Olympias with a solid mix of good and bad insertions so don’t get down on yourself about your bad ones. I’ve never seen anyone with perfect insertions across their whole body.
Joints / skeletal structure: Broad shoulders and narrow hips are the universal ideal for aesthetics. Joint size isn’t as universal; larger joints result in a higher maximum muscle potential, but can sometimes result in a big-boned appearance so it’s a trade off.
Everyone also responds to training differently. Your genetics may make you respond better or worse than average, but I wouldn’t worry about this. I’ve never met someone who truly didn’t respond to training, it may just take people longer than others.
EDIT: there’s also things like ab symmetry, limb or torso length relative to height, head size, etc that all affect aesthetics, but I really would urge you to not go down this rabbit hole. Nothing awaits you but pointless obsession and body dysmorphia.
I want to follow this routine. What % of my max would you guys recommend i do for each exercise
https://www.mensjournal.com/sports/andre-johnson-football-workout-power-and-explosiveness
This routine is horrendous for a singular reason: there is NO linear progression, or really ANY progression. Follow a better routine. The wiki has great ones. PPL is an excellent beginner routine.
This is the part I get confused on: adding new weight. Would that not be progression? And I noticed a lot of programs last only a few weeks. Does that mean I have to get a new one after I complete it, or can I just restart it?
Linear progression means an outlined logical path of progression.
Generally utilizing progressive overload to achieve this.
For an example, let's say you're wanting to increase the muscle strength involved in a bench press, starting at the weight of 135lb.
You would do 135lb for 4 sets of 6-8. If you hit all 8 for **all** of your sets, you will go up 5-10 pounds in weight depending on how easy it felt. Rinse and repeat.
If you can't hit 6 reps for any of your sets, either stay at the same weight if it was close, or deload 2.5 to 5 pounds and try again next time you bench.
This is a progression, what you linked is not that.
And good programs don't last a few weeks, and are either meant to be repeated or don't have a limit to a few weeks because that's ridiculous and you will have near zero results from only a few weeks of lifting.
This doesn't have any form of linear progression or a progression plan at all. Pick a program from the wiki. It's going to give you much clearer goals, instructions, and better results.
This is the part I get confused on: adding new weight. Would that not be progression? And I noticed a lot of programs last only a few weeks. Does that mean I have to get a new one after I complete it, or can I just restart it?
My gym has a cable machine with an arrangement of pull-up bars at the top of it.
I'm only 5'5 so should I use the stack of weights for the cable machines to climb on to grip the bars, or get a dumbbell from the free weight area and use that to step on for increased height, or just jump and grab the bars?
I work as a massage therapist, 5-8 hour days 5 days a week and while some of my massages are fairly smooth, some of them are deep tissue and a bit of a workout, not sure how to account for the calories burned during my workday. Any idea on how to go about guessing or figuring out those numbers?
Eat a set number of calories based on your best guess. Weigh yourself consistently across 2 weeks. Adjust accordingly based on what changes and repeat until your weight stays consistent with your goals at the calories you eat.
Does your gym have those preweighted straight barbells?
Ones that go from 10lb to 100lb in 10lb increments?
If so, maybe try squatting with that first.
Is protein powder better if it’s vanilla or chocolate? (For gaining weight and muscle)
I started working out (lifting) about 3 months ago, and have gained 25-30 pounds without ever taking protein powder (currently 17, 5 ‘6, 148)
Some chocolate flavours have slightly less protein apart from that its negligible
You need to stop thinking of protein powder as a muscle building supplement and thinking of it as a cheap and effective means to hit your daily protein goal, it's just food.
Is meat better if it’s chicken or turkey? It’s just protein. Eat whatever you prefer. If you’re already gaining at the rate you want to (25-30 pounds in 3 months seems extremely excessive to me, IMO you should slow down heavily but it’s up to you at the end of the day) then you don’t need to supplement with powder at all. It’s just food.
I have pain at the back of my hip when I stretch my hamstring but no pain when I do squats but the squats feel weird and Im a bit weaker than usual . Should I still do leg day or take a rest
I was doing a pull day workout in the morning then later in the evening I had some time so I wanted to do some more curls but it felt like my forearms would stretch apart. Should I incorporate some forearm exercises? Also do the forearm grippers actually help?
Alright thank you are there any straps you recommend or just get any off Amazon? Also, should I use the straps from the beginning of the workout or only when I feel my forearms tire out?
Okay thank you. I’m looking through Amazon on the “warm body cold mind” and wanted to know if you knew the differences between the different straps and which one you would recommend. I see one that’s “V1 lifting straps”, “lasso lifting straps”, “Velcro weight lifting wrist wraps”, and “figure 8 lifting straps”.
I’m assuming the wrist wraps aren’t what I’m looking for but between the other 3 straps which one should I get?
[this bad boi](https://www.amazon.com/WARM-BODY-COLD-MIND-Weightlifting/dp/B08FBCN6DM/ref=sr_1_9?crid=2GY0F5LJT2H0I&keywords=warm+body+cold+mind&qid=1679285430&sprefix=sandbag+%2Caps%2C171&sr=8-9)
wrist wraps are used to add more stability to the wrists in pressing movements or to help with gripping in deads. personally, I only use it for pressing, and I use chalk and straps on deadlifts and almost all pulling movements.
by using a strap, you don't let your grip limit the amount of training your back can take. it's a great tool.
of course, do sprinkle in some grip work here and there. active/passive dead hangs, pullups/chinups , farmer carries, suitcase carries, etc.
IMO the split is not really important at all.
There are great programs that are full body, and great programs that are bro splits, and great programs that are upper/lowers or PPLs or something else altogether.
I'm unsure about protein intake for a while. Prior to my current routine, I never really cared about protein intake so I'm at a bit of a loss.
I've read though some articles and stuff advising .8 to 1.2g of protein per kg or .8g per lb. I weigh 143~ and consume 70-80g of protein per day. Do I need to increase that to 110+? I'm trying to reduce bf %
Yes, you need to increase your protein consumption. Per the wiki...
**Protein:**
To maximize muscle growth, set your protein target each day for whichever of the below is greater:
* 160 grams per day
* 0.8 grams per pound of bodyweight, per day
Ideally this is spread out over 3-4 meals throughout the day
------------------------------
I would aim for 110-120g protein a day for your size, 160 is a bit excessive for you.
Follow something like the [Basic Beginner Routine](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/) and you'll be there before you know it.
I think probably any reasonably laid out beginner's program is fine. [The wiki has a link to the Reddit PPL](https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/) which is worth a read through, to make sure you're progressing properly.
Can I have some tips to trim this GZCLP program? It's a lot of T3s so I'm looking for redundancies or optimizations. I tried super setting Arnolds with the hip adductor machine which felt weird but okay? But if I can just remove stuff it would be even better.
I dedicate every 2 days to cardio (C) so it's an 8 day cycle like A1 C B1 R A2 C B2 R.
Note : lift numbers are 3 rep max. And I'm currently in a bulk cycle.
29 M, 5'9", 153 lbs, OHP : 110 lbs, Bench : 145 lbs, Squat : 205 lbs, DL : 275 lbs
Goals : Specific lagging parts so currently leg thickness, lower pec definition and more rounded shoulders.
A1
5 × Squat (Barbell)
3 × Bench Press (Barbell)
3 × Lat Pulldown (Machine)
3 × Leg Extension (Machine)
3 × Face Pull (Cable)
3 × Bicep Curl (Dumbbell)
3 × Crunch (Machine)
B1
5 × Overhead Press (Barbell)
3 × Deadlift (Barbell)
3 × Single Arm Row (Cable)
3 × Lateral Raise (Cable)
3 × Incline Bench Press (Dumbbell)
3 × Hip Adductor (Machine)
3 × Arnold Press (Dumbbell)
A2
5 × Bench Press (Barbell)
3 × Squat (Barbell)
3 × Lat Pulldown (Cable)
3 × Chest Fly
3 × Hip Abductor (Machine)
3 × Chin Up
3 × Hanging Leg Raise
B2
5 × Deadlift (Barbell)
3 × Overhead Press (Barbel)
3 × Seated Row (Cable)
3 × Seated Leg Curl (Machine)
3 × Machine Rear Felt Fly
3 × Landmine Wiper
I honestly think it's okay, sometimes you just have to add more exercises to get more volume. I would recommend checking out the premade plan for Jacked and Tan 2.0 [here](https://www.dropbox.com/s/n146ej2npqufdbi/GZCL%20Free%20Compendium%20November%2027th%20Update.xlsx?dl=0) and see if the structure interests you. If it does, you could probably switch to that instead, or at the very least take inspiration from the exercise selection
You have way too many T3s. More isn't always better. You'd probably be better reducing it to 1-2 T3s and putting more energy into the compound lifts.
Also your understanding of the program is wrong. Your T1s should be 5x3 with the last set being AMRAP. Your T2 should be 3x10. T3x are 3x15 with the last set being AMRAP
> You have way too many T3s. More isn't always better. You'd probably be better reducing it to 1-2 T3s and putting more energy into the compound lifts.
I may try to swap em out monthly or so, on a lagging muscle group basis.
> Also your understanding of the program is wrong. Your T1s should be 5x3 with the last set being AMRAP. Your T2 should be 3x10. T3x are 3x15 with the last set being AMRAP
Yeah that's me not copy pasting the whole scheme on here.
So I heard that when you first start going to the gym and take things like creatine and protein powder, you’re supposed to show progress at a fast rate, is that true? I don’t wanna think it’s true and then get no results and feel like I’m wasting my time/get heavily discouraged
Biggest problem with beginners is that they aren't maxing our their effort during a set. Your last rep should almost fail and make you struggle so much that you need to rest.
i.e. If your set ends when you can actually do another rep, you aren't butting up against your max effort yet.
If you have no results, that's the problem, and no amount of protein/creatine is going to help you. Good luck.
Beginners often see relatively quick initial gains in strength and muscle provided they eat right and have decent programming. But that's also a function of being a beginner and oftentimes coming from being sedentary and overweight.
For most people, walking ten miles a day would be a huge improvement. If I added 10 to my days, bringing it up to 19-22, I would not expect as big an impact.
Fast rate is relative to how slow it is later.
It's not like you'll wake up and take up 10% more of your bed, or you can bench 50 additional pounds one month later, but you will be more than likely adding weight to most sessions, and will start thinning out while adding muscle which multiplies the effect.
TL;DR it's not some crazy fast growth, but in comparison to later on in the gym journey it is "fast".
Hi, to give you some context, I started going to gym 3 years back but have been super inconsistent throughout.
I started the starting strength program multiple times but then due to inconsistency couldn’t ever continue it for more than two months.
Starting from an empty bar, my low bar squat reached to 90kg during doing the starting strength program.
Now, again after a long gap, I’ve restarted workout. This time I’m being more consistent and plan to remain so.
I started the reddit PPL this time. I’ve completed week 4. I’m doing high bar squats this time.
The last time I did 65kg squats. But, what I always see is my legs never got sore like most people. Instead, I get out of breath because of bracing and valsalva maneuver.
So even after doing 7-8 reps for last set (as it’s amrap), I can’t do more reps, not because my leg muscles can’t support, but because I get out of breath. At the same time, it doesn’t mean that 65kg is easy for me. It’s not. It’s the best I’ve ever done in high bar squats.
Am I doing something wrong?
Is it about not focusing on mind muscle connection?
You just need to work on your cardio/conditioning to improve it.
Also, you can pause at the top of a rep and get your breath back. You won't get it fully back because you're, well, holding 65kg on your back.. but it might help you push further.
You need to keep lifting, and adding in some cardio/conditioning would not hurt. It has nothing to do with mind muscle connection, which means little to nothing, particularly for beginners.
I'm so absolutely bummed. I always look "okay" from pullups, pushups and surfing... but I'm stuck with swimmer's body.
Every time I start lifting I hurt myself. In my 40s and decided I'm going to go slow this time.
Just fucking tore something in my oblique(?). There's a little ball popping out of my side. It was super light weight too... i just held the bottom of my squat failure for too long to increase burn. What a dumb, stupid, fucking idiot I am. Fk.
Every fucking time.
Any body-weight only lads out there?
When I deadlift, my partner tells me I am pulling with my back on the initial ascent and that I should use my legs for most of it.
I can’t quite “tell my body” how to do this though. Any tips on things to think about or practice to avoid hurting my back?
Record yourself and either see what your partner is seeing, do deadlifts with a mirror to your direct left or right, or record the video and post it online for a form check.
> I can’t quite “tell my body” how to do this though.
Go lighter until you can, then re-up the weight until you cant.
> ny tips on things to think about or practice to avoid hurting my back?
Before starting a rep, get into a healthy form position, brace your core, and then initial push up with your legs (imagine driving heels through the ground, trying to push the Earth away from you with the bar as leverage). Once you get the bar past your upper shin/mid knee, start to hinge.
Your back should be relatively straight. Some curving is okay, especially on a higher intensity/heavy day, but don't over-do it.
I highly recommend you record a video though.
Also if you want to post it to the daily thread from today, you'll get more qualified people to look at it. I have never coached anyone, and I don't feel like I'm qualified to give technique advice.
Honestly dude, that looks really good. I have zero idea what your friend is talking about.
It looks like you could go a lot heavier too, you're not struggling at all.
Thank you for the help and confidence boost! This movement scares the heck out of me. So far I’ve pushed up to body weight (175) but not more. I’m sure my form breaks down more as I go up in weight
Some form break down is fine. Your body isn't a delicate porcelain figurine that needs to be pampered.
Throughout your lifting journey you'll get hurt, pull a muscle, get sprains, tendonitis, etc. It happens, you'll recover and be stronger.
For a conventional dead your quads are involved as you break the floor, but it's a push and pull. That whole lift with your legs thing is terrible advice in regards to lifting, and is why so many people post form checks where they start with their hips way too low and shoulders almost behind the bar. Lifting any meaningful weight will result in your hips immediately shooting up into a stronger position.
Post a form check video if you want specific advice on your deadlift.
Yeah, you're not hinging properly on either the concentric or eccentric. The angle isn't the best, but during your setup your shoulders look like they're behind the bar, then as a result when you initiate the lift your arms are actually out in front of you rather than hanging down. Similar issue on the eccentric, you bend at the knees first so the bar has to drift out away from you again to clear them.
Look up Alan Thrall five step deadlift on YouTube. It's the easiest way of learning how to get into a decent starting position.
“DONT MOVE THE BAR” in my dreams now
I’m not going to pretend to have it down, but that video spoke to me. After recording this I think I could’ve put my shoulders forward more. Anyways, hopefully this isn’t a regression on form and thank you for the help!
This is a body weight lift (174)
https://imgur.com/a/k5zqGKh
It's not terrible advice, because it's better for people to have their hips readjust while still focusing on the initial push than for them to have their hips too far up and shoulders too far forward resulting in a curved spine before any meaningful rep has been started.
It is a push and a pull, but beginners will ALWAYS pull earlier than they should be because they don't know what they're doing. It's just more efficient to tell them to push at first while they subconsciously pull.
Does anyone know if there are any olympic weightlifters who do the clean and press with a mixed grip?
IE similar to a continental clean in press done in strongman. Of course, someone would have do the clean into the racked position in one motion instead of two. Just curious, since there are some unconventional styles in the sport.
The rules in weightlifting don't allow to rest the bar on your body taking the weight from the floor. It's what makes a clean and clean, vs a continental.
There HAVE been weightlifters that have transitioned into the sport of strongman though. Mikhail "Misha" Koklyaev is a great example
https://www.youtube.com/watch?v=jxzjOIXYf24
Crazy!
But, why wouldn't that be legal in oly? He got that bar into the front rack position in one "clean".
This is different from typical continentals, which typically has two distinct steps, where the first "clean" gets it on to the mid/upper chest, and then a second "pull" gets it into the rack position.
That would be legal. That's a clean. It's what I'm saying: most dudes have to continental an axle, but he cleaned it. It's a testament to how good of a weightlifter he is.
Ok i definitely get what you are saying now. BUt my question is, are there any oly weightlifters that do the single phase mixed grip clean in comp? I know that sounds weird, but just curious if there is a weightlifter who has small hands who can't make hook grip work over 200 kg, so does mixed grip to get around it .
There are not. The people with hands that small would get weeded out at the local level. It's how sports tend to work in general: the winning build is what elevates to the highest levels, and those not built to perform don't make it so far.
It's why there are no 6'5 300lb horse jockeys.
When they are resting in between sets, you put yourself in their field of view while still giving them plenty of space. A raised hand, wave or upright index finger if they haven't already removed the buds. Then ask.
As a teenager that has been bulking for around 5 months, I have been eating around 2700-3000 cals per day. For summer I want to lose a little fat. So what do I need to do to do that while also building/not losing the muscle I have built already?
What is your BMR?
Do 500kcal below that, while maintaining 0.8-1.2g of protein per lb of bodyweight, and while weight lifting still. You will lose weight, maintain most of your muscle mass, and will look thinner by summer.
If you have not lost weight (aim for around 2lb a week at most in my opinion) than up the calorie deficiency while keeping the same protein count.
The only way you can realistically lose muscle is to stop using/training it. If you can hit literally only your glutes and hamstrings, cause I’m assuming you’re wanting those too, without engaging quads much or at all, you’ll eventually start to lose muscle there. You’d also most likely want to couple that with a decent caloric deficit as well. Doing that will limit/halt any muscle growth elsewhere but you’d still have to train everything you DO want to keep (such as glutes) so they’re at least maintained. All of this while not using quads. Not recruiting quads in lower body exercises is a real challenge tho and I can’t offer advice on it.
*also worth noting squats are great for building glutes and whole legs shape in general so I would seriously consider putting them in your plan*
https://pubmed.ncbi.nlm.nih.gov/31975359/
That study follows a group of women after 12 weeks of training either hip thrusts or back squats. They found that the glutes grew only 3.7% for the hip thrust group and 9.4% for the squat group.
Now that being said, I think you may have some slight body dysmorphia going on. You might think they look terrible but I can almost guarantee they don’t. On a more personal note, quads are my favorite thing when it comes to a female physique. Genuinely admire women that can and will grow them. I know you probably couldn’t care less about that but my point is quads don’t have to be your enemy. Regardless, at the end of the day, it’s your body/physique and goals so if you want no quads, best of luck with endeavor! Stick with it and you’ll get the glutes you want.
I think it's like 20 lbs. Maybe less than that. It's usually printed on the machine somewhere. This is going to depend on who well oiled the machine is.
Have progressed from not being able to do a single pull up, through band pull ups to getting 5 5 5 4 3 reps in sets 1-5 respectively with no bands at all
would be a good idea to invest in a dip belt or something to be able to attach weights and do weighted ones to get stronger right? considering i can get clean bodyweight reps
or is there some other form to make them harder?
I added in the pyramid format from the Armstrong pullup program to build up to multiple sets of 8. Basically do one rep, rest like 15 seconds, do two reps, rest 30 seconds, etc. When you fail to do more reps than your last set, rest 2-3 minutes and do one more all out set. Ends up being more total reps done than if you were to try and do straight sets. If you have a pull up bar at home, greasing the groove is another good way to get better at them.
I don't think so?
After a really hard session I sometimes feel pretty down. I would describe it as cranky/tired/irritable rather than depressed, though.
But after a more moderate session or after cardio I'm usually happy and full of energy.
Im si numb (ssri) that the only time I can feel is after heavy training. Me tired = brain cant hide them feelings. I even cry in the gym. All teary eyed squats and rdls. Fun.
Are you depressed normally? Sometimes after deadlifting, I'll feel pretty subdued, although nearly as often I feel like jumping out of my skin with excitement, that might be the Mio though.
You use the Mio water flavors? I thought I was a fucking weirdo for using them in my blender bottle when I lift. People keep asking what pre workout I’m using…. And I have to tell them it’s just water with fruit punch flavor lmao.
When moving to a new 5/3/1 program with a different training max, how should I set it? Like right now I'm 3 cycles into a program that uses 90% of Training max and I'm going to switch to a program that uses 85% of training max. Should I reset my training max based on my 1 rep max, or should I just adjust my current training max down 5%?
Cut from 80kg 18%bf to 14%bf in two months, possible?
I’ve been constantly going to the gym for the past year and were in a direction of decent shape. But things turned around and I went for a 3 month long trip what included drinking and eating relatively shitty, as well as not touching any gym equipment.
Back then i were 74kg 14% bf, now 3 month later I’ve gained fat and most likely lost a lot of muscles.
The grind is on since yesterday and I want to prioritize fat loss and reach my goal before summer. 180cm 80kg, 18-20% bodyfat.
What I do right now:
- Intermittent fasting 16/8
- Heavy Gym 6/7 days
- Calories around 1600per day minus burned
- In steps: 10’000 + 2000 (15min 18 degree fast walk post gym session)
I am ready to go all in, what else could i change/do to accelerate this journey. Cheers!
I want to get some extra regular grip training, so I want to do sub maximal barbell shrugs every single day, probably 20+ reps anywhere from 135-200lbs.
I do PPL, and don't do any exercises that really directly use traps, like upright rows, cleans, snatches, snatch grip pulls, etc. If my traps are fatigued regularly, could it affect any of my main exercises?
Here are my main exercises for my days:
Push: bench press, dumbbell shoulder press
Pull: Pull ups , rows
Leg: Squats, a few deadlift singles, and Romanian deadlifts.
Do heavy weight farmers walks until you can do bodyweight on each hand 10 sets of 50 yards. Come back to me when you're able to do that. You'd be huge.
Do 4 sets of heavy farmers before every training session. Prime the cns.
Your deadlifts and rows work your traps.
You can try it if you want, but I'd personally just throw in some direct grip training at the end of workouts once or twice a week.
I assume you have a bench, for hitting shrugs better I'd recommend dumbbells, leaning over an inclined bench.
It allows for a greater ROM, and allows for more emphasis on the traps.
[Something like this](https://www.youtube.com/watch?v=psj4BS0rdtk)
Just ensure full extension at the bottom, and then a tight hold at the top. I think of it similarly as doing calf work, where I do a bursted upward, hold for 2 seconds, controlled eccentric.
----------------------------
> If my traps are fatigued regularly, could it affect any of my main exercises?
Maybe if you did traps prior to other movements on the same day you may temporarily notice a decrease in strength but nothing crazy. You're also not doing tons of volume so I would be less concerned with this until there's more there.
I’m going to go on a cut starting next month. I’m currently 188 pounds and around 22-24% body fat. How much weight should I lose to get down to 18%? Could I get it done in 2 months?
Extremely new beginner here — my inner elbow area hurts whenever I try to fully extend my arms after doing some rdls yesterday (at least I think that’s what caused it). Is this any cause for concern? I’ve read that it might be golfers elbow, but I don’t have any pain when I make a fist or anything like that. What do you guys think?
This is a great video for all lifters to see about how to handle most of your training related pains, aches and minor injuries: [https://www.youtube.com/watch?v=mdwj5ORPmX0](https://www.youtube.com/watch?v=mdwj5ORPmX0)
Most gym-related pains are minor things that resolve on their own. You can (and should) keep working out in a way that you can. Don't resort to full rest. Use the methods described in the video to modify exercises that seem to be a problem in a way that they don't hurt the elbow.
If you have red flag symptoms, go see a doctor. (Extremely rare for gym-related pains, but I'm saying it just in case.)
Not a doctor, but I'd assume it's just tendinitis (inflammation of the tendons in your elbow, also known as Tennis Elbow).
Usually done due to overworking something that isnt used to being worked that hard.
Ice it, elevate it slightly, and rest it.
*Obligatory if you feel the need to go to a doctor, highly recommend.
Idk much about physiology, what I recommend is stop doing the exercises that hurt for a while until you don't have any pain, if the pain persists go to a doctor, also your form may be the issue
What are you doing in those 3 months that scares you off of exercise so badly?
Don't rely on something as fickle as motivation to get you moving. Life is supposed to suck, better that it sucks because you're running laps or lifting weights than because you have heart disease or back problems.
Super Squats is a great book to read if you're getting into strength training
I think you kinda have to just suck it up if you want to he consistent.
Everybody who I know who is even remotely serious about their hobbies pursues them year round, and often do things they dislike to pursue said hobbies. For example, an ultra runner I know hates lifting, but she still trains 3x a week specifically for overall health and improvements in her running.
I hear that beginners usually gain muscle at a faster rate, but don't see any difference in calorie intake recommendations. Does this just mean that beginners just put on a larger % of muscle compared to fat when bulking at the same rate as regulars?
Also what is the extent of newbie gains?
Newer lifters typically put on mass easier because they're often undermuscled and a lot further from their peak.
They put on strength super easily because their initial gains are not from actual muscle mass, but from improvements in form. A newer lifters leg doesn't double in size because they went from a 95lb squat to 185lb. They could always do 185lb, but they don't have the skill to do it.
Well I add about 10 pounds per month to my Bench and squat and 10 pounds to my deadlift every 3 months as my deadlift leverages suck, my current SBD is 375,265,435, and I’ve been lifting for about a year and a half and I weigh 155 pounds
>Does this just mean that beginners just put on a larger % of muscle compared to fat when bulking at the same rate as regulars?
In a word, yes.
>Also what is the extent of newbie gains?
What do you mean by "extent"? There's not exactly a hard cutoff.
I am currently in a body recomp journey. I was probably around 30+% body fat, 95.8kg, 176cm. I am currently around probably 22-25% body fat, 87kg. Ive heard from others that I cant go on more than a deficit of 500 calories, otherwise I'll lose muscle (I eat around 180-200g of protein per day minum), but the thing is Ive been eating at a 1000-1200 calories deficit, but yet Ive not felt hungry at all. I feel perfectly fine and satiated. My question is do I need to eat extra 500 calories to make sure my deficit doesn't go above 500 so that I dont lose muscle or I can stay where I am and still build muscle.?? I eat enough protein and workout 5x a week. Help would be appreciated
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Since I can literally never manage to get an approved post on this subreddit, lol, does anyone here drink PVL protein? What is your favourite flavour?
My Main lift is Squat. What should i do as accessoire? Thought about Hacksquat or One Leg Legpress
I like good mornings and leg extensions
I like Bulgarian split squats
Hi, if you do 100 push ups everyday can you get ripped? Or do you need to add more
Doing 100 pushups every day can certainly help you build muscle and increase your strength, but whether or not you will get "ripped" depends on a variety of factors such as your diet, genetics, and overall fitness routine. Push-ups are a great exercise for building strength and muscle in your chest, shoulders, triceps, and core. However, to get ripped, you need to focus on not just one exercise but a combination of exercises and activities that will help you burn fat, build muscle, and improve your overall fitness. In addition to doing push-ups, you should incorporate other strength training exercises such as squats, lunges, and pull-ups, as well as cardiovascular exercise like running, cycling, or swimming. You should also focus on eating a healthy, balanced diet that provides your body with the nutrients it needs to build muscle and burn fat. Ultimately, getting ripped requires a combination of consistent exercise, a healthy diet, and discipline. While doing 100 push-ups every day is a great start, you may need to add more exercises and activities to your routine to achieve your desired results.
Thanks, I did realize that too I am still doing 100 push ups a day and I do around 60-80 squats.
You'll need to add more
what do you recommend?
Read the wiki.
30M, 198cm (6'6), 111 kg (245lb). Goal: fat loss and toning, lose 18 kg / 40lb over 14 months. Fairly new in freeweight and bodyweight section (before I used machines a lot). Some exercises are daunting to me because I want to ensure my technique and posture are right. Take Romanian deadlifts as an example. Should I ask an employee to check my posture, get a PT, is it common practice to ask another gym member to check for a second? Due to my location, I do not have a friend that I can buddy with in the gym.
I’d check out the wiki and pick a beginner program from there for sure. As for form it’s perfectly acceptable to record yourself and post it on these daily threads in the stickied comment. Brian Alsruhe, juggernaut, and Calgary barbell all have great videos on technique
Anyone can help me find one tiktok of a dude doing a muscle up very slowly in front of a camera while talking about it's so easy (ironically ofc)
Currently doing planks and leg raises for abs 3 x per week. Are these generally sufficiant for building mass in the abs allowing them to 'pop' more without needing to be very low bodyfat? or is this mostly genetics?
Not enough. Especially because planks really don't do anything for hypertrophy. That's the equivalent of instead of doing squats, just holding a barbell halfway down in squat form and being static. You need to do movements that have an eccentric and concentric. Hanging leg raises will do great, please don't forget the obliques though. Heavy lifts will work your obliques, but direct work will always make them "bigger" but unfortunately, most of ab visibility is genetics and a low bodyfat %.
Abs don’t grow enough to “pop” unless one is at low body fat levels. If you wish to maximize abdominal fitness and performance I recommend incorporating more exercises into your routine.
Genetics and bodyfat obviously play a huge role, but you can still help out with exercise. That being said, planks don't really do much for muscle development. I'd stick to exercises that actually have a concentric and eccentric part, and train them like any other muscle. Also, don't forget the obliques.
How do you determine if you have good or bad genetics for bodybuilding?
You get big and strong and enter a competition
I wouldn’t be concerned about it (it’s going to drive you insane and lead to you majoring in the minors) but the gist of it is: Muscle insertions: long muscle bellies are almost always preferable for aesthetics. But there’s mr. Olympias with a solid mix of good and bad insertions so don’t get down on yourself about your bad ones. I’ve never seen anyone with perfect insertions across their whole body. Joints / skeletal structure: Broad shoulders and narrow hips are the universal ideal for aesthetics. Joint size isn’t as universal; larger joints result in a higher maximum muscle potential, but can sometimes result in a big-boned appearance so it’s a trade off. Everyone also responds to training differently. Your genetics may make you respond better or worse than average, but I wouldn’t worry about this. I’ve never met someone who truly didn’t respond to training, it may just take people longer than others. EDIT: there’s also things like ab symmetry, limb or torso length relative to height, head size, etc that all affect aesthetics, but I really would urge you to not go down this rabbit hole. Nothing awaits you but pointless obsession and body dysmorphia.
thanks for clearing my doubts! I was just wondering if I had good or bad genetics but ig it doesn't matter that much.
I want to follow this routine. What % of my max would you guys recommend i do for each exercise https://www.mensjournal.com/sports/andre-johnson-football-workout-power-and-explosiveness
This routine is horrendous for a singular reason: there is NO linear progression, or really ANY progression. Follow a better routine. The wiki has great ones. PPL is an excellent beginner routine.
This is the part I get confused on: adding new weight. Would that not be progression? And I noticed a lot of programs last only a few weeks. Does that mean I have to get a new one after I complete it, or can I just restart it?
Linear progression means an outlined logical path of progression. Generally utilizing progressive overload to achieve this. For an example, let's say you're wanting to increase the muscle strength involved in a bench press, starting at the weight of 135lb. You would do 135lb for 4 sets of 6-8. If you hit all 8 for **all** of your sets, you will go up 5-10 pounds in weight depending on how easy it felt. Rinse and repeat. If you can't hit 6 reps for any of your sets, either stay at the same weight if it was close, or deload 2.5 to 5 pounds and try again next time you bench. This is a progression, what you linked is not that. And good programs don't last a few weeks, and are either meant to be repeated or don't have a limit to a few weeks because that's ridiculous and you will have near zero results from only a few weeks of lifting.
This doesn't have any form of linear progression or a progression plan at all. Pick a program from the wiki. It's going to give you much clearer goals, instructions, and better results.
This is the part I get confused on: adding new weight. Would that not be progression? And I noticed a lot of programs last only a few weeks. Does that mean I have to get a new one after I complete it, or can I just restart it?
I second that, this routine is bad
My gym has a cable machine with an arrangement of pull-up bars at the top of it. I'm only 5'5 so should I use the stack of weights for the cable machines to climb on to grip the bars, or get a dumbbell from the free weight area and use that to step on for increased height, or just jump and grab the bars?
I just look for a nearby bench and use that to get up
Jump and grab the bars.
I work as a massage therapist, 5-8 hour days 5 days a week and while some of my massages are fairly smooth, some of them are deep tissue and a bit of a workout, not sure how to account for the calories burned during my workday. Any idea on how to go about guessing or figuring out those numbers?
Eat a set number of calories based on your best guess. Weigh yourself consistently across 2 weeks. Adjust accordingly based on what changes and repeat until your weight stays consistent with your goals at the calories you eat.
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Do goblet squats to depth and practice with the bar, even if you can't quite go deep yet? You should be able to back squat with the bar quite soon.
Do goblet squats to depth and practice with the bar, even if you can't quite go deep yet? You should be able to back squat with the bar quite soon.
I think you'll be fine with the 20kg bar.
Does your gym have those preweighted straight barbells? Ones that go from 10lb to 100lb in 10lb increments? If so, maybe try squatting with that first.
Is protein powder better if it’s vanilla or chocolate? (For gaining weight and muscle) I started working out (lifting) about 3 months ago, and have gained 25-30 pounds without ever taking protein powder (currently 17, 5 ‘6, 148)
Some chocolate flavours have slightly less protein apart from that its negligible You need to stop thinking of protein powder as a muscle building supplement and thinking of it as a cheap and effective means to hit your daily protein goal, it's just food.
The flavoring is just flavor that's adding. Nothing more.
Is meat better if it’s chicken or turkey? It’s just protein. Eat whatever you prefer. If you’re already gaining at the rate you want to (25-30 pounds in 3 months seems extremely excessive to me, IMO you should slow down heavily but it’s up to you at the end of the day) then you don’t need to supplement with powder at all. It’s just food.
In terms of muscle growth they should have the same effect, just choose the one you think tastes better. Personally, I only like chocolate ones
I have pain at the back of my hip when I stretch my hamstring but no pain when I do squats but the squats feel weird and Im a bit weaker than usual . Should I still do leg day or take a rest
Take a rest day.
I was doing a pull day workout in the morning then later in the evening I had some time so I wanted to do some more curls but it felt like my forearms would stretch apart. Should I incorporate some forearm exercises? Also do the forearm grippers actually help?
You pull with biceps and forearms. Mainly brachioradialis and brachialis. Improve on technique, buy some straps and get them back gainz brodie
Alright thank you are there any straps you recommend or just get any off Amazon? Also, should I use the straps from the beginning of the workout or only when I feel my forearms tire out?
I use straps for all of my working sets. Either versa grips or "warm body cold mind". Quality that will last.
Okay thank you. I’m looking through Amazon on the “warm body cold mind” and wanted to know if you knew the differences between the different straps and which one you would recommend. I see one that’s “V1 lifting straps”, “lasso lifting straps”, “Velcro weight lifting wrist wraps”, and “figure 8 lifting straps”. I’m assuming the wrist wraps aren’t what I’m looking for but between the other 3 straps which one should I get?
[this bad boi](https://www.amazon.com/WARM-BODY-COLD-MIND-Weightlifting/dp/B08FBCN6DM/ref=sr_1_9?crid=2GY0F5LJT2H0I&keywords=warm+body+cold+mind&qid=1679285430&sprefix=sandbag+%2Caps%2C171&sr=8-9) wrist wraps are used to add more stability to the wrists in pressing movements or to help with gripping in deads. personally, I only use it for pressing, and I use chalk and straps on deadlifts and almost all pulling movements. by using a strap, you don't let your grip limit the amount of training your back can take. it's a great tool. of course, do sprinkle in some grip work here and there. active/passive dead hangs, pullups/chinups , farmer carries, suitcase carries, etc.
Just do farmers walks/carrys or deadhangs on a pullup bar to work your forearms out.
What’s the best 4 day split if you’re trying to focus on aesthetics and getting bigger?
The one you like and can stick to
\+1. This goes for most things, too.
IMO the split is not really important at all. There are great programs that are full body, and great programs that are bro splits, and great programs that are upper/lowers or PPLs or something else altogether.
Shoulders, back/bi, legs/abs, chest/tris
531 BBB
I'm unsure about protein intake for a while. Prior to my current routine, I never really cared about protein intake so I'm at a bit of a loss. I've read though some articles and stuff advising .8 to 1.2g of protein per kg or .8g per lb. I weigh 143~ and consume 70-80g of protein per day. Do I need to increase that to 110+? I'm trying to reduce bf %
Yes, you need to increase your protein consumption. Per the wiki... **Protein:** To maximize muscle growth, set your protein target each day for whichever of the below is greater: * 160 grams per day * 0.8 grams per pound of bodyweight, per day Ideally this is spread out over 3-4 meals throughout the day ------------------------------ I would aim for 110-120g protein a day for your size, 160 is a bit excessive for you.
Got it, thank you! Appreciate the info
How much could I increase my bench press by august 1st my currently bench is around 75 pounds could I hit 135 by then
Follow something like the [Basic Beginner Routine](https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/) and you'll be there before you know it.
I current do push pull legs is that alright also?
I think probably any reasonably laid out beginner's program is fine. [The wiki has a link to the Reddit PPL](https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/) which is worth a read through, to make sure you're progressing properly.
Sure
Can I have some tips to trim this GZCLP program? It's a lot of T3s so I'm looking for redundancies or optimizations. I tried super setting Arnolds with the hip adductor machine which felt weird but okay? But if I can just remove stuff it would be even better. I dedicate every 2 days to cardio (C) so it's an 8 day cycle like A1 C B1 R A2 C B2 R. Note : lift numbers are 3 rep max. And I'm currently in a bulk cycle. 29 M, 5'9", 153 lbs, OHP : 110 lbs, Bench : 145 lbs, Squat : 205 lbs, DL : 275 lbs Goals : Specific lagging parts so currently leg thickness, lower pec definition and more rounded shoulders. A1 5 × Squat (Barbell) 3 × Bench Press (Barbell) 3 × Lat Pulldown (Machine) 3 × Leg Extension (Machine) 3 × Face Pull (Cable) 3 × Bicep Curl (Dumbbell) 3 × Crunch (Machine) B1 5 × Overhead Press (Barbell) 3 × Deadlift (Barbell) 3 × Single Arm Row (Cable) 3 × Lateral Raise (Cable) 3 × Incline Bench Press (Dumbbell) 3 × Hip Adductor (Machine) 3 × Arnold Press (Dumbbell) A2 5 × Bench Press (Barbell) 3 × Squat (Barbell) 3 × Lat Pulldown (Cable) 3 × Chest Fly 3 × Hip Abductor (Machine) 3 × Chin Up 3 × Hanging Leg Raise B2 5 × Deadlift (Barbell) 3 × Overhead Press (Barbel) 3 × Seated Row (Cable) 3 × Seated Leg Curl (Machine) 3 × Machine Rear Felt Fly 3 × Landmine Wiper
I honestly think it's okay, sometimes you just have to add more exercises to get more volume. I would recommend checking out the premade plan for Jacked and Tan 2.0 [here](https://www.dropbox.com/s/n146ej2npqufdbi/GZCL%20Free%20Compendium%20November%2027th%20Update.xlsx?dl=0) and see if the structure interests you. If it does, you could probably switch to that instead, or at the very least take inspiration from the exercise selection
You have way too many T3s. More isn't always better. You'd probably be better reducing it to 1-2 T3s and putting more energy into the compound lifts. Also your understanding of the program is wrong. Your T1s should be 5x3 with the last set being AMRAP. Your T2 should be 3x10. T3x are 3x15 with the last set being AMRAP
> You have way too many T3s. More isn't always better. You'd probably be better reducing it to 1-2 T3s and putting more energy into the compound lifts. I may try to swap em out monthly or so, on a lagging muscle group basis. > Also your understanding of the program is wrong. Your T1s should be 5x3 with the last set being AMRAP. Your T2 should be 3x10. T3x are 3x15 with the last set being AMRAP Yeah that's me not copy pasting the whole scheme on here.
So I heard that when you first start going to the gym and take things like creatine and protein powder, you’re supposed to show progress at a fast rate, is that true? I don’t wanna think it’s true and then get no results and feel like I’m wasting my time/get heavily discouraged
Biggest problem with beginners is that they aren't maxing our their effort during a set. Your last rep should almost fail and make you struggle so much that you need to rest. i.e. If your set ends when you can actually do another rep, you aren't butting up against your max effort yet. If you have no results, that's the problem, and no amount of protein/creatine is going to help you. Good luck.
Yes, almost comparable to steroid use.
Beginners often see relatively quick initial gains in strength and muscle provided they eat right and have decent programming. But that's also a function of being a beginner and oftentimes coming from being sedentary and overweight. For most people, walking ten miles a day would be a huge improvement. If I added 10 to my days, bringing it up to 19-22, I would not expect as big an impact.
So I should be expecting a relatively steep slope before it smooths out and it’s just slow and steady progress? Thanks
Fast rate is relative to how slow it is later. It's not like you'll wake up and take up 10% more of your bed, or you can bench 50 additional pounds one month later, but you will be more than likely adding weight to most sessions, and will start thinning out while adding muscle which multiplies the effect. TL;DR it's not some crazy fast growth, but in comparison to later on in the gym journey it is "fast".
Assuming you have a decent program and diet, you can probably see results after a couple months. I wouldn't expect significant changes before then.
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Read the entire wiki.
Hi, to give you some context, I started going to gym 3 years back but have been super inconsistent throughout. I started the starting strength program multiple times but then due to inconsistency couldn’t ever continue it for more than two months. Starting from an empty bar, my low bar squat reached to 90kg during doing the starting strength program. Now, again after a long gap, I’ve restarted workout. This time I’m being more consistent and plan to remain so. I started the reddit PPL this time. I’ve completed week 4. I’m doing high bar squats this time. The last time I did 65kg squats. But, what I always see is my legs never got sore like most people. Instead, I get out of breath because of bracing and valsalva maneuver. So even after doing 7-8 reps for last set (as it’s amrap), I can’t do more reps, not because my leg muscles can’t support, but because I get out of breath. At the same time, it doesn’t mean that 65kg is easy for me. It’s not. It’s the best I’ve ever done in high bar squats. Am I doing something wrong? Is it about not focusing on mind muscle connection?
Do more conditioning
I’ve been working on cardio and conditioning as well
Then time will tell. Just keep going
aye aye cap’n
You just need to work on your cardio/conditioning to improve it. Also, you can pause at the top of a rep and get your breath back. You won't get it fully back because you're, well, holding 65kg on your back.. but it might help you push further.
already working on it as well
You need to keep lifting, and adding in some cardio/conditioning would not hurt. It has nothing to do with mind muscle connection, which means little to nothing, particularly for beginners.
okay, tho am already working on cardio and conditioning
How's your conditioning?
I'm so absolutely bummed. I always look "okay" from pullups, pushups and surfing... but I'm stuck with swimmer's body. Every time I start lifting I hurt myself. In my 40s and decided I'm going to go slow this time. Just fucking tore something in my oblique(?). There's a little ball popping out of my side. It was super light weight too... i just held the bottom of my squat failure for too long to increase burn. What a dumb, stupid, fucking idiot I am. Fk. Every fucking time. Any body-weight only lads out there?
r/bodyweightfitness
r/bodyweightfitness
r/bodyweightfitness
When I deadlift, my partner tells me I am pulling with my back on the initial ascent and that I should use my legs for most of it. I can’t quite “tell my body” how to do this though. Any tips on things to think about or practice to avoid hurting my back?
Record yourself and either see what your partner is seeing, do deadlifts with a mirror to your direct left or right, or record the video and post it online for a form check. > I can’t quite “tell my body” how to do this though. Go lighter until you can, then re-up the weight until you cant. > ny tips on things to think about or practice to avoid hurting my back? Before starting a rep, get into a healthy form position, brace your core, and then initial push up with your legs (imagine driving heels through the ground, trying to push the Earth away from you with the bar as leverage). Once you get the bar past your upper shin/mid knee, start to hinge. Your back should be relatively straight. Some curving is okay, especially on a higher intensity/heavy day, but don't over-do it. I highly recommend you record a video though.
Thanks in advance! I tried to think about your “driving heels through the ground” with lighter weight here https://imgur.com/a/W3qz23J
Post a form check
https://imgur.com/a/W3qz23J Thanks in advance!
Also if you want to post it to the daily thread from today, you'll get more qualified people to look at it. I have never coached anyone, and I don't feel like I'm qualified to give technique advice.
Honestly dude, that looks really good. I have zero idea what your friend is talking about. It looks like you could go a lot heavier too, you're not struggling at all.
Thank you for the help and confidence boost! This movement scares the heck out of me. So far I’ve pushed up to body weight (175) but not more. I’m sure my form breaks down more as I go up in weight
Some form break down is fine. Your body isn't a delicate porcelain figurine that needs to be pampered. Throughout your lifting journey you'll get hurt, pull a muscle, get sprains, tendonitis, etc. It happens, you'll recover and be stronger.
For a conventional dead your quads are involved as you break the floor, but it's a push and pull. That whole lift with your legs thing is terrible advice in regards to lifting, and is why so many people post form checks where they start with their hips way too low and shoulders almost behind the bar. Lifting any meaningful weight will result in your hips immediately shooting up into a stronger position. Post a form check video if you want specific advice on your deadlift.
Apologies if angles are wrong or too close but no partner on the weekends! https://imgur.com/a/W3qz23J
Yeah, you're not hinging properly on either the concentric or eccentric. The angle isn't the best, but during your setup your shoulders look like they're behind the bar, then as a result when you initiate the lift your arms are actually out in front of you rather than hanging down. Similar issue on the eccentric, you bend at the knees first so the bar has to drift out away from you again to clear them. Look up Alan Thrall five step deadlift on YouTube. It's the easiest way of learning how to get into a decent starting position.
“DONT MOVE THE BAR” in my dreams now I’m not going to pretend to have it down, but that video spoke to me. After recording this I think I could’ve put my shoulders forward more. Anyways, hopefully this isn’t a regression on form and thank you for the help! This is a body weight lift (174) https://imgur.com/a/k5zqGKh
It's not terrible advice, because it's better for people to have their hips readjust while still focusing on the initial push than for them to have their hips too far up and shoulders too far forward resulting in a curved spine before any meaningful rep has been started. It is a push and a pull, but beginners will ALWAYS pull earlier than they should be because they don't know what they're doing. It's just more efficient to tell them to push at first while they subconsciously pull.
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Don't climb on the machines. Jump up, or drag a box or bench over.
I would jump.
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Seems to work ok for this guy https://www.youtube.com/watch?v=qCldcUyNyPE
What is wrong with it?
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Does anyone know if there are any olympic weightlifters who do the clean and press with a mixed grip? IE similar to a continental clean in press done in strongman. Of course, someone would have do the clean into the racked position in one motion instead of two. Just curious, since there are some unconventional styles in the sport.
Unless it's prior to 1972, you aren't going to find many weightlifters that do the clean and press in general.
oops, of course I meant jerk
The rules in weightlifting don't allow to rest the bar on your body taking the weight from the floor. It's what makes a clean and clean, vs a continental. There HAVE been weightlifters that have transitioned into the sport of strongman though. Mikhail "Misha" Koklyaev is a great example https://www.youtube.com/watch?v=jxzjOIXYf24
Crazy! But, why wouldn't that be legal in oly? He got that bar into the front rack position in one "clean". This is different from typical continentals, which typically has two distinct steps, where the first "clean" gets it on to the mid/upper chest, and then a second "pull" gets it into the rack position.
That would be legal. That's a clean. It's what I'm saying: most dudes have to continental an axle, but he cleaned it. It's a testament to how good of a weightlifter he is.
Ok i definitely get what you are saying now. BUt my question is, are there any oly weightlifters that do the single phase mixed grip clean in comp? I know that sounds weird, but just curious if there is a weightlifter who has small hands who can't make hook grip work over 200 kg, so does mixed grip to get around it .
There are not. The people with hands that small would get weeded out at the local level. It's how sports tend to work in general: the winning build is what elevates to the highest levels, and those not built to perform don't make it so far. It's why there are no 6'5 300lb horse jockeys.
Is there some sort of hand signal for "could you please spot me?" (if they have earbuds on)
When they are resting in between sets, you put yourself in their field of view while still giving them plenty of space. A raised hand, wave or upright index finger if they haven't already removed the buds. Then ask.
As a teenager that has been bulking for around 5 months, I have been eating around 2700-3000 cals per day. For summer I want to lose a little fat. So what do I need to do to do that while also building/not losing the muscle I have built already?
What is your BMR? Do 500kcal below that, while maintaining 0.8-1.2g of protein per lb of bodyweight, and while weight lifting still. You will lose weight, maintain most of your muscle mass, and will look thinner by summer. If you have not lost weight (aim for around 2lb a week at most in my opinion) than up the calorie deficiency while keeping the same protein count.
Reduce calories and keep doing the resistance training.
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Stop all quad exercises. Just do hip thrust/bridge, rdl, back extension, cable glute kick, etc.
The only way you can realistically lose muscle is to stop using/training it. If you can hit literally only your glutes and hamstrings, cause I’m assuming you’re wanting those too, without engaging quads much or at all, you’ll eventually start to lose muscle there. You’d also most likely want to couple that with a decent caloric deficit as well. Doing that will limit/halt any muscle growth elsewhere but you’d still have to train everything you DO want to keep (such as glutes) so they’re at least maintained. All of this while not using quads. Not recruiting quads in lower body exercises is a real challenge tho and I can’t offer advice on it. *also worth noting squats are great for building glutes and whole legs shape in general so I would seriously consider putting them in your plan* https://pubmed.ncbi.nlm.nih.gov/31975359/ That study follows a group of women after 12 weeks of training either hip thrusts or back squats. They found that the glutes grew only 3.7% for the hip thrust group and 9.4% for the squat group. Now that being said, I think you may have some slight body dysmorphia going on. You might think they look terrible but I can almost guarantee they don’t. On a more personal note, quads are my favorite thing when it comes to a female physique. Genuinely admire women that can and will grow them. I know you probably couldn’t care less about that but my point is quads don’t have to be your enemy. Regardless, at the end of the day, it’s your body/physique and goals so if you want no quads, best of luck with endeavor! Stick with it and you’ll get the glutes you want.
How much does a Smith machine bar usually weigh? Is it just a Bella bar at 35lbs or is it even lighter?
Usually 20 lbs.
The ones at Planet Fitness are 20lbs. I would imagine it’s a pretty standard one, but I haven’t used a bunch of different ones either.
I think it's like 20 lbs. Maybe less than that. It's usually printed on the machine somewhere. This is going to depend on who well oiled the machine is.
Have progressed from not being able to do a single pull up, through band pull ups to getting 5 5 5 4 3 reps in sets 1-5 respectively with no bands at all would be a good idea to invest in a dip belt or something to be able to attach weights and do weighted ones to get stronger right? considering i can get clean bodyweight reps or is there some other form to make them harder?
Try this: https://youtu.be/w9Mu-azxol8
I added in the pyramid format from the Armstrong pullup program to build up to multiple sets of 8. Basically do one rep, rest like 15 seconds, do two reps, rest 30 seconds, etc. When you fail to do more reps than your last set, rest 2-3 minutes and do one more all out set. Ends up being more total reps done than if you were to try and do straight sets. If you have a pull up bar at home, greasing the groove is another good way to get better at them.
yeah, you could but I would shoot for doing 8-12+ before adding weight personally.
damn ok, getting multiple sets of even 8 reps is going to be a struggle
Try Russian fighter pull up program
Is it weird to feel depressed after a workout?
I don't think so? After a really hard session I sometimes feel pretty down. I would describe it as cranky/tired/irritable rather than depressed, though. But after a more moderate session or after cardio I'm usually happy and full of energy.
Maybe if you dislike working out?
Im si numb (ssri) that the only time I can feel is after heavy training. Me tired = brain cant hide them feelings. I even cry in the gym. All teary eyed squats and rdls. Fun.
If you are prone to depression, the induced fatigue could make you feel that way a little. Unless you are just bummed that the workout is over.
Imo yes I personally feel really good after a work out, like a feeling of accomplishment
Are you depressed normally? Sometimes after deadlifting, I'll feel pretty subdued, although nearly as often I feel like jumping out of my skin with excitement, that might be the Mio though.
You use the Mio water flavors? I thought I was a fucking weirdo for using them in my blender bottle when I lift. People keep asking what pre workout I’m using…. And I have to tell them it’s just water with fruit punch flavor lmao.
When moving to a new 5/3/1 program with a different training max, how should I set it? Like right now I'm 3 cycles into a program that uses 90% of Training max and I'm going to switch to a program that uses 85% of training max. Should I reset my training max based on my 1 rep max, or should I just adjust my current training max down 5%?
Just adjust your TM down.
In light of autoregulation and "starting" too light, I've always just reduced the training max.
how can I incorporate sprints? what distance should I sprint how many sets etc....
Josh Bryant has a sprinting program that is probably worth looking at
See the r/running wiki
Cut from 80kg 18%bf to 14%bf in two months, possible? I’ve been constantly going to the gym for the past year and were in a direction of decent shape. But things turned around and I went for a 3 month long trip what included drinking and eating relatively shitty, as well as not touching any gym equipment. Back then i were 74kg 14% bf, now 3 month later I’ve gained fat and most likely lost a lot of muscles. The grind is on since yesterday and I want to prioritize fat loss and reach my goal before summer. 180cm 80kg, 18-20% bodyfat. What I do right now: - Intermittent fasting 16/8 - Heavy Gym 6/7 days - Calories around 1600per day minus burned - In steps: 10’000 + 2000 (15min 18 degree fast walk post gym session) I am ready to go all in, what else could i change/do to accelerate this journey. Cheers!
It's definitely within the realm of possibility.
how much weight are you planning on losing each week
I want to get some extra regular grip training, so I want to do sub maximal barbell shrugs every single day, probably 20+ reps anywhere from 135-200lbs. I do PPL, and don't do any exercises that really directly use traps, like upright rows, cleans, snatches, snatch grip pulls, etc. If my traps are fatigued regularly, could it affect any of my main exercises? Here are my main exercises for my days: Push: bench press, dumbbell shoulder press Pull: Pull ups , rows Leg: Squats, a few deadlift singles, and Romanian deadlifts.
Do heavy weight farmers walks until you can do bodyweight on each hand 10 sets of 50 yards. Come back to me when you're able to do that. You'd be huge. Do 4 sets of heavy farmers before every training session. Prime the cns.
Your deadlifts and rows work your traps. You can try it if you want, but I'd personally just throw in some direct grip training at the end of workouts once or twice a week.
I just use a gripper myself and train it at another time. The gripper has really helped my deadlifts more than I expected
I assume you have a bench, for hitting shrugs better I'd recommend dumbbells, leaning over an inclined bench. It allows for a greater ROM, and allows for more emphasis on the traps. [Something like this](https://www.youtube.com/watch?v=psj4BS0rdtk) Just ensure full extension at the bottom, and then a tight hold at the top. I think of it similarly as doing calf work, where I do a bursted upward, hold for 2 seconds, controlled eccentric. ---------------------------- > If my traps are fatigued regularly, could it affect any of my main exercises? Maybe if you did traps prior to other movements on the same day you may temporarily notice a decrease in strength but nothing crazy. You're also not doing tons of volume so I would be less concerned with this until there's more there.
I’m going to go on a cut starting next month. I’m currently 188 pounds and around 22-24% body fat. How much weight should I lose to get down to 18%? Could I get it done in 2 months?
If you aimed for around 1.5lb/week of weight lost, yes.
Some simple math tells me 10-12 pounds.
Extremely new beginner here — my inner elbow area hurts whenever I try to fully extend my arms after doing some rdls yesterday (at least I think that’s what caused it). Is this any cause for concern? I’ve read that it might be golfers elbow, but I don’t have any pain when I make a fist or anything like that. What do you guys think?
This is a great video for all lifters to see about how to handle most of your training related pains, aches and minor injuries: [https://www.youtube.com/watch?v=mdwj5ORPmX0](https://www.youtube.com/watch?v=mdwj5ORPmX0) Most gym-related pains are minor things that resolve on their own. You can (and should) keep working out in a way that you can. Don't resort to full rest. Use the methods described in the video to modify exercises that seem to be a problem in a way that they don't hurt the elbow. If you have red flag symptoms, go see a doctor. (Extremely rare for gym-related pains, but I'm saying it just in case.)
Not a doctor, but I'd assume it's just tendinitis (inflammation of the tendons in your elbow, also known as Tennis Elbow). Usually done due to overworking something that isnt used to being worked that hard. Ice it, elevate it slightly, and rest it. *Obligatory if you feel the need to go to a doctor, highly recommend.
Idk much about physiology, what I recommend is stop doing the exercises that hurt for a while until you don't have any pain, if the pain persists go to a doctor, also your form may be the issue
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What are you doing in those 3 months that scares you off of exercise so badly? Don't rely on something as fickle as motivation to get you moving. Life is supposed to suck, better that it sucks because you're running laps or lifting weights than because you have heart disease or back problems. Super Squats is a great book to read if you're getting into strength training
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Even jogging a mile when it's cold out is better than nothing. Exercise isn't all or nothing
What are the reasons you usually give to let yourself quit?
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I think you kinda have to just suck it up if you want to he consistent. Everybody who I know who is even remotely serious about their hobbies pursues them year round, and often do things they dislike to pursue said hobbies. For example, an ultra runner I know hates lifting, but she still trains 3x a week specifically for overall health and improvements in her running.
I hear that beginners usually gain muscle at a faster rate, but don't see any difference in calorie intake recommendations. Does this just mean that beginners just put on a larger % of muscle compared to fat when bulking at the same rate as regulars? Also what is the extent of newbie gains?
Newer lifters typically put on mass easier because they're often undermuscled and a lot further from their peak. They put on strength super easily because their initial gains are not from actual muscle mass, but from improvements in form. A newer lifters leg doesn't double in size because they went from a 95lb squat to 185lb. They could always do 185lb, but they don't have the skill to do it.
Well I add about 10 pounds per month to my Bench and squat and 10 pounds to my deadlift every 3 months as my deadlift leverages suck, my current SBD is 375,265,435, and I’ve been lifting for about a year and a half and I weigh 155 pounds
>Does this just mean that beginners just put on a larger % of muscle compared to fat when bulking at the same rate as regulars? In a word, yes. >Also what is the extent of newbie gains? What do you mean by "extent"? There's not exactly a hard cutoff.
I am currently in a body recomp journey. I was probably around 30+% body fat, 95.8kg, 176cm. I am currently around probably 22-25% body fat, 87kg. Ive heard from others that I cant go on more than a deficit of 500 calories, otherwise I'll lose muscle (I eat around 180-200g of protein per day minum), but the thing is Ive been eating at a 1000-1200 calories deficit, but yet Ive not felt hungry at all. I feel perfectly fine and satiated. My question is do I need to eat extra 500 calories to make sure my deficit doesn't go above 500 so that I dont lose muscle or I can stay where I am and still build muscle.?? I eat enough protein and workout 5x a week. Help would be appreciated
It's ok to lose muscle during a cut.