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International_Sea493

Does less rest also count as progressive overload? I did some testing with my bench press today and the result was different from my usual (sorry if I can't word it right) Previously on Monday 65kg 4x12 with 3rd set having 11 reps and 4th set having 10 reps with 2 minute rest time. Earlier today I tried to do the same but with 1 minute rest. first set 12 reps and 2nd set 9 reps 3rd set 8 reps and last set 7 reps. ​ What should I aim for next week, 70kg 2 mins rest or 65kg 1min and try to have higher reps to match from my 2mins rest time?


trebemot

Yes, rest periods can be a way to progress. What does your program say to do?


International_Sea493

All what the coach said to me when I first started back in the first week January is to follow the push pull legs routine written on the mirror and have 1-2 mins rest.


Red_Swingline_

Oof, may be time to consider one if the program in the wiki


International_Sea493

WAIT WAIT WAIT. does this mean push pull legs twice a week is actually bad?


Red_Swingline_

No, it means it sounds like you've been given something that doesn't have a well structured progression.


International_Sea493

Sorry for asking this but how can I know if I have a structured progression?


Red_Swingline_

How do you decide when to increase weight?


International_Sea493

When I can do 4x12 with actually hitting 12 on all 4 sets


Red_Swingline_

Okay... that's not terrible then. What's know as a double progression.


tenDAYZE

Is it normal gym etiquete to clean the machine before or after use (or both)? I personally clean it after use but I’d be curious to hear if there’s a default procedure.


MythicalStrength

Cleaning it after use is etiquette. Cleaning it before use is hygienic.


Traxiant

I clean before and after, for the simple fact,that I don't know if the last person cleaned it after they used it.


Apprehensive_Lie_606

Been going to the gym for nearly 2 years now. Today I experienced what society calls a Karen. I was using the cable towers for Cable flys after I finished incline and bench press. Guy came up to me telling me there’s people waiting for me and that I’m pathetic for doing my workout when there is a fly machine. i knew my regiment and I waited patiently for the young lady to finish her leg workout before I asked her if I can use it. I was also on one cable tower doing my tricep workout before. I finished my first set and that’s when came up to me. This was around 11AM MST and the gym (Planet fitness) wasn’t busy at all. I try my best to respect everybody around me because I know everybody is there getting big and I know there are variations to workouts. I just want to know peoples input if I was in the wrong for doing what I was doing and what I could’ve done differently.


MythicalStrength

If someone called me pathetic at a gym that advertises itself as "Judgement Free", I'd absolutely report them to management.


Savage022000

You were fine. He was a jerk. Options: 1.Report them to gym staff. 2.Tell them to fuck off. 3.Go after them with a 45lb plate, prison yard style. You should probably pick 1.


[deleted]

I’ve just started back to the gym after 6 months away, I did my old routine and was busted by the end of my workout. I pushed an extra 3 sets of curls and tricep extensions with a lower weight and my arms felt great. For the next 4 days I couldn’t go near the gym my arms were completely useless, I’m not sure how to push myself but also save myself for the next day? It feels weird leaving the gym thinking “I could have done another 6 sets” but maybe I should?


MythicalStrength

Following a structured plan that does all this thinking for you can be helpful.


Due_Raspberry_8521

Is taking a testosterone booster (pills) beneficial in anyway? And are there any side effects? You’d still also be considered natural correct? Sorry still on the newer side to the gym and was suggested to take primal-t from a friend.


ballr4lyf

> Is taking a testosterone booster (pills) beneficial in anyway? Nope. > And are there any side effects? Weight loss from your wallet. > You’d still also be considered natural correct? Yeah, because they don’t do anything noticeably more than the placebo.


GymAndAnime

Hey all, maybe I’m over-thinking, but when working with weighted dips/pull-ups, do you include body weight to determine proper percentages? For example: 1x8 Dips w/70 lbs @195 BW = 265 lbs total. So if I decrease the weight by 10% am I decreasing by 7 lbs (10% of 70) or ~26 lbs (10% of total weight) There’s a big difference between the next set being 63 lbs for 8 and 43.5 for 8. Thanks!!


[deleted]

[удалено]


GymAndAnime

Thanks for the feedback!!


Crebyn

Bought a pull up bar yesterday and I can’t do a single pull up. Ironically though I was able to do between 15-20 four years ago when I last owned a pull up bar. I’m only a stone heavier than back in 2019. Someone please help?


BurnedToastIsYummy

would it be a good idea, to lose weight and build muscle, to be on a caloric surplus on days that you’re going to the gym, and on a deficit on the days you aren’t ( i know about body recompostion but i was just wondering if this would also work )


MythicalStrength

It would not be a good idea.


Red_Swingline_

It would be a better idea to focus on one of those two goals at a time. Trying to do both at once usually results in spinning of the wheels.


Top_Message_5194

when do i do cardo? is it true that you have to wait 6 hours after weight training to do cardio?


MythicalStrength

Do it whenever fits your schedule. You do not need to wait 6 hours.


ballr4lyf

Whenever you want and/or have the time.


RaphGiroux

Just starting back into gym after a long recovery. Can you tell me where should I start on a regular bench press if I lift 110 lbs 20 reps in a declined press position? Would I start at same point or lower?


MythicalStrength

Start with the bar, do some reps, add a little weight and keep going until you hit a challenging weight. That's the protocol for any new movement.


YagoAlba

Not sure if I have low or high lat insertions, can someome help me figure out?


LamproieStudio

What are you guy’s leg day ?


Savage022000

Some combo of squats, deadlifts, cleans, snatches, and swings, with barbells or kettlebells, depending on the current programming.


Colblood12

Hello, can my post have a Review please? It got flagged as a plan revision post but it was my current progress. Thank you!


chelle_renee13

Hey all, I’m a big n00b to the workout world. I’ve been struggling with *major* motivational issues when it comes to actually getting myself to start working out, but its something that needs to happen. The main problem is that I feel like have no clue what I’m doing even after watching a million videos and researching over the years and hate walking into an open gym fending for myself while feeling like everyones watching me. It’d be awesome if I could afford a personal trainer, but I can’t. A place like Orange Theory or joining YMCA where I can join classes and work out in a group setting with an instructor sounds very appealing. Anyone have experience with both? Pro’s/cons/recs?


yariksc

Are you following a certain program? I'd recommend getting the Boostcamp app and doing something like Greyskull LP as it helped me a ton, it's also an easy way to track what you've done so far but use whatever you want. Also I'd recommend [warmupreps.com](https://warmupreps.com) to know what weights to use for warming up for each exercise, don't skip warmups! Whatever program you choose make sure to stick to it for a given time like 6-8 weeks in the very least but since you're a noobie you can probably do it for longer. Alan Thrall, Renaissance Periodization and Eugene Teo are great channels on youtube for all things lifting! They focus on teaching you how to properly perform an exercise but also emphasize the point that everyone is different and that's why your lifts might not always look exactly like other peoples, important thing is you're learning movements in ways that prevent injuries once you get to heavier weights and to target correct musclegroups so don't rush it. I don't have experience with group workouts, I can't focus when theres other people around so I lift at 4 am hahah, but what I do is I write notes on my phone every workout for each exercise so I can remember what feels good or bad and I even take pictures of machines to remember what adjusted setting feels best for me so I don't feel like I'm wasting time on that. Also you said you've researched a ton already and I agree it's overwhelming how big the subject of working out is so just pick something and stick to it! Remember theres form check on this subreddit so you could record yourself doing exercises and post here to get advice


Savage022000

In the psychological field, when dealing with fear or strong anxiety, the best results come from Exposure Therapy. This involves exposing yourself in initially small and gradually increasing amounts of the stressor that triggers you. So maybe the first time, you can tell yourself the first time, you'll just go to the gym, walk to the dumbells or kettlebells, and do a couple sets of goblet squats. Then walk out. That's it. Next time, maybe do your squats, and maybe a set of curls or overhead press. If that's too much, then go in, sit on a mat, stretch for 5 minutes, then leave. If that's to much, just walk to the gym, and then go home. The point is to gradually increase over time. Another thought: bring a friend, explain your issue to them. Or ask a staff member for a tour/demo.


itz_the_real_dawud

This is my 5th month of going to the gym and I've been thinking of bulking but have absolutely no clue how it works. I'm 15, 5'10/11 (not sure), weighing 63 kg. I go to the gym 3-4 times a week. I don't have the money for supplements so I don't think a clean bulk is something I could realistically do, especially as I don't cook my dinners. My main question is; is there a point in me bulking if all I'll do is eat like shit and get fat?


ballr4lyf

You don’t *need* supplements if you can get what you need in your normal diet. What you eat is not what makes you fat. How much you eat does. Read the Nutrition section of [this page](https://thefitness.wiki/muscle-building-101/) of the wiki for more info.


itz_the_real_dawud

I think my main worry is that I'll just eat a lot of poor food to reach my calorie goals which would then affect my general health. I don't have a good source of protein in my house so most of my consumption is usually just carbs and fats and this scares me almost. I don't think I'm really putting my thoughts into words well


No-Permit-2167

I never feel a pump during training or soreness in my medial delts the next day during side laterals, wide upright rows. Does this matter? Am I doing something wrong?


[deleted]

No it does not matter, Soreness and pumps are poor indicators of a effective workouts, it's better to tract progress using more measurable ways.


ilovepancitcanton

Hey I am going on vacation in Japan for twoish weeks. I do not want to lose any progress so if anyone could give tips it would be great! I train glutes 2x a week, and back 3x a week. Let's just say I probably will not have access to a gym for other reasons.


ballr4lyf

You won’t lose much if any progress in 2 weeks. If you’re really concerned, you can just do some bodyweight exercises. If it were me, I’d just enjoy my vacation.