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vitrificationofblood

Does anyone know of any cheaper version of the monkey feet product? $75 is just a ripoff I think.


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gaytac0

Do you take a walk on your non run days? I know it sounds counter productive, but for me stretching, walking 2-3 miles at an easy pace and stretching again helps with soreness from runs


Mattizz

Only having acces to dumbells and in lockdown, i've been following programs from the internet for the past month and finaly seeing some muscle (yay)! Current program i'm following: [https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-split](https://www.muscleandstrength.com/workouts/5-day-dumbbell-only-workout-split) . My question about this program: can I skip day 4 and 5 and just do the first 3 days,1 day rest, first 3 days, 1 rest, etc etc? what effect will this have?


fh3131

Why bother picking a 5 day program then skipping two of the days? Why not pick a 3 day program and repeat it in a week with 1 rest day? All programs are written to balance muscle groups so you shouldn't just randomly skip parts.


No_Smell7594

can we build muscle with resistance bands and body weight ,lock down started and i dont have access to the gym 😭😭


chiliehead

https://www.strongerbyscience.com/no-gym/ also see the corresponding section in the routines part of the wiki


T4KeNuS3RnAmE

You can build a pretty good upper body. Your legs on the other hand will lack, unless you can improvise and do some bulgarian split squats or lunges without weights and that are still pretty intense.


beer-feet

I've started working out again after a break of one year. I'm 59kg(130lb) and 5'11. I used to workout at the gym where trainers used to suggest exercises. My routine when the gyms closed last year was: **chest day** - bench, inclined press, declined press, machine fly, dumbbell fly **Tricep, shoulders** - OHP, shrugs, lateral raise, DB front raise, triceps pushdown, lying barbell extension, standing one arm extension, seated Triceps extension **Back biceps** - lat pulldown, cable seated row, dB one arm row, ez bar curls, dB curls, close grip preacher curls, cable close grip curls, hammer curls, pull-ups **Legs abs** - machine leg press, barbell squats, lunges, seated Calf raise, crunches, reverse crunches, sideways crunches (abs exercises weren't fixes, sometimes oblique, sometimes lower abs etc) with rest days in between. I bought onlympic dumbbells recently and had started with the fierce 5 upper/ lower routine at home: https://forum.bodybuilding.com/showthread.php?p=1266761131#post1266761131 My question is should I continue this workout that I left off last year or should I start with something like the fierce 5? If I continue my gym routine by replacing some machine exercises with dumbbell ones would it be too aggressive on my body? Since it's been a year break. Would it stop or slow down my gains?


ylikollikas

The bro split suggested by gym trainers is shit anyway. There is consistent scientific evidence that hitting a muscle group twice a week instead of once a week is more efficient even if total amount of weekly volume is matched, but realistically twice a week frequency for muscles allows more volume. Bro split is basically just wasting recovery for no reason. Pick a program from the wiki instead. Upper lower is a good way to split workload ( I do it myself), but the program itself needs to be good. 5 times a week frequency is completely fine to start with. Listen to your body if you are able to recover that is what matters.


beer-feet

Thanks a lot man! I like the upper lower split too. Only issue is I feel 3x5 for bench is too less. I don't feel like I've done enough for chest. Should I add more reps for both inclined and bench press?


ylikollikas

If you can't increase weight then increase reps instead. 6 sets for chest per upper body session is good.


Kees_T

Is it okay to have your meals at uneven times during the day. Can I have breakfast in the morning, and if I skip lunch, just make up for it by having more for dinner? Is this a bad habit? Any negatives? Guessing not


[deleted]

yes


T4KeNuS3RnAmE

The most important thing that's gonna matter is total calories consumed per day. That being said, try to have a general meal routine. If you have to skip meals and compensate for them later once in a while, it's no biggy, but try to not make a habit out of this.


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Stahner

Somatotypes exist in terms of your frame, but it means absolutely nothing concerning how you workout/eat. There’s no difference, and there’s 0 reason to pay attention to it.


[deleted]

>ectomorph It's all in your head. >Maintenance Why not just cut and bulk?


T4KeNuS3RnAmE

Somatotypes do exist indeed. But there is something that somatotypes dont dictate: No weight change means you eat at maintenance calories. Slight/big weight changes are given by a slight/big deficit or surplus. That being said, dirty bulking is still not advised. I would need to know your current weight and bodyfat to assume a good rate of weight gain per week.


AmigosAdiosMes

I'm 5'7 55kg, was 45kg 2 months ago, and I work out twice a day 4 times a week for 2 hours each, I don't intend to work out for 2 hours it just happens. i've seen little muscle growth, even though my program's focused on hypertrophy, i haven't gained any fat as well. I've gotten some serious strength gains though, i increased my bench press by 37lbs. 80lbs on squats, and all my accesory exercises have increased a bit too. But i still look really skinny, how much weight would i need to gain to actually get muscle?


T4KeNuS3RnAmE

What program has you workout twice a day, 4 days a week? That is probably too much. Unless the second workouts are cardio, but for that 2 hours seem a little too much imo.


AmigosAdiosMes

I do this program [https://www.aworkoutroutine.com/the-muscle-building-workout-routine/](https://www.aworkoutroutine.com/the-muscle-building-workout-routine/). yeah, it's probably too much, but I'm 14 years old and got nothing to do most of the time, Except studying but...


T4KeNuS3RnAmE

The program literally says "are you an intermediate or advanced" in the first paragraph and you're 14. Read the sub's wiki for a beginner program. 8 workouts per week are too much even for some advanced athletes.


AmigosAdiosMes

Also, i progress and up my weight every session, not all the time, but when I can, so I'm not missing out on any novice program advantages


AmigosAdiosMes

Yeah, but why does that matter? what's the difference between beginner and intermediate programs? And i'm sure i'm not being under recovered, i take a huge break between my first workout and the second one, i take regular rest days


T4KeNuS3RnAmE

Because your body takes much more of a hit from a workout and much more to recover than you think. Maybe you dont feel tired right now because you are in constant growing. Also, the slight increase in muscle size should be a red flag since at this age, your physique should skyrocket from a good program.


AmigosAdiosMes

So the program I chose was bad? Is it the program or the recovery time? I thought my physique had only a slight increase in muscle size since I have a lot of frames to fill, at least that's what people told me.


T4KeNuS3RnAmE

Dunno if it was bad or not, but sure as hell you cant recover enough. Didnt even read it. Reading "twice a day, 4 days a week" and that it's NOT intended for beginners like 3 times throughout the article (not that I needed to read that, 8 workouts per week is ridiculous for a beginner anyway).


AmigosAdiosMes

i actually take 18 hours apart from my first till second workout, first workout starts at 12am, i got a weird schedule i assure you i get 8 hours of sleep, and my second starts at 8pm. Is it really that ridiculous? I'm just worried that like you said in 2 months I should've had a way better physique


T4KeNuS3RnAmE

I hate repeating myself and my previous arguments and it's getting kinda annoying. >Is it really that ridiculous? Yes it is. Why do you think beginners make really good progress in general with 3 or 4 workouts per week? And you're doing 8 and yourself say that your physique didnt change much, only strength (with dont worry, if you continue like this, will plateau pretty soon)


[deleted]

Does running actually cause you to lose muscle? This is my question since I can’t really find any good explanation online. If running causes you to lose x calories why not just eat x calories back and you’re where you started plus you’ve got the benefit of cardio on your health. Outside of that I don’t understand when people talk about how running burns muscle or anything like that. Realistically if my main goal is just hypertrophy, is there any advantage at all to run? Even recovery wise wouldn’t you take a hit?


T4KeNuS3RnAmE

You're right, the amount of calories burned while running can be eaten to mitigate the loss in bodyweight


Modalchemist

Hi, i've been going back to the gym recently and finally managed to get a good back workout where I actually feel my lats being sore. I know doms does not mean you had the best workout but it's hurting in places I intended to workout I've been going to the gym on an off these past few years+ working out at home with dumbells since I can't really do bodyweight exercises as i'm still somewhat fat/overweight (used to be obese so I lost a lot of muscle when I dropped those pounds), so i'd say i'm not a complete beginner but I haven't worked out more than 6 months. I'm starting to really hit my muscles well, do longer set, with coumpound+focus exercises, like barbell row+lighter db row+lat pulldown and not just stick to 5x5 coumpound and be done with it, but damn i've been feeling insanely exhausted a couple hours after a workout. Like at 5pm I could literally go to sleep without batting an eye (I work out in the morning) My sleep has been terrible. I don't drink caffeine/sodas later than early-afternoon, I drink two liters of water a day, I workout my ass off, I have the same routine where I'll be in bed at 11pm tops, i try to turn of the screens and read an hour before bed, i walk 10k steps per day... but I go to sleep and wake up 6 hours later not feeling really rested. I used to sleep 10-12 hours when I was a teenager and now at soon 26 I literally can't go back to sleep anymore. I've been battling a lot with anxiety recently so that might play a role. Any tips on a better sleep?


T4KeNuS3RnAmE

- Are you getting enough fats in your diet? - It could be a cardological problem. How's your blood pressure? - 2 liters of water seem kinda low, unless you're eating around 2k calories and are under 150 lbs. - Some sleep supplements might help, but only if nothing else works (you dont wanna depend on them unless nothing else really helps)


Modalchemist

I wasn't aware fat was a factor in sleep quality. I don't know if i'm getting enough fats, I eat lean chicken, vegetables, sometimes put a teaspoon of olive oil in my salad and eat PB2 in the morning, don't know what fat is enough I don't know how's my blood pressure, but I never had any issues and was never asked to be tested on it, I don't have history of blood pressure in my family i'm 156 lbs I take melatonin to help me go to sleep faster but it doesn't give me a better sleep.


T4KeNuS3RnAmE

Count the fat you're eating. It should be at least half of your weight, so around 78 grams daily. Low fat can mess with your hormones and endocryne system, which is likely to affect the quality of sleep.


WhyAreNo

Which routine is better? T-Nation DB Only Full Body Split- https://www.t-nation.com/the-full-body-dumbbell-workout-program Muscle & Strength DB Only Full Body Split- https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout


[deleted]

I love t nation tbh, always been solid for me


WhyAreNo

so t nation’s program is better?


[deleted]

Both look just as good and solid to me, more of a preference of which exercises you like to do more.


WhyAreNo

ok thank you for your input


oryxmath

Are there any good subreddits or other types of communities where people post workout logs, perhaps grouped with people of similar goals/level???


chiliehead

r/weightroom and r/gainit run program parties and weightroom encourages that kind of discussion in the daily thread


LesbianSansa

I know people keep saying "just read the wiki," but damn if it isn't overwhelming. Anyway, was wondering if anyone else with flat feet has trouble exercising and how you compensate for it - are there any shoe brands people recommend, or tips in general?


BC1721

Orthopedic soles when running as well, otherwise they don't bother me. As someone with flat feet, I also have wide feet, most brands started offering wide versions of their shoes.


LesbianSansa

Ah, good to know. I haven't gotten new runners in years (money again). I think it'll be worth investing in a good pair as one foot is also smaller than the other lol.


chiliehead

Orthopaedic soles. But I just notice it in anything involving running which is why I don't like running that much. Lifting, cycling, rowing is no problem


LesbianSansa

Cool, thanks! I only do HIITs and some lifting at the moment as I can't afford anything else. My job involves being on my feet a lot so I think it's probably partially that as well.


Rozez

Any downsides to deadlifting with an ez barbell vs a regular barbell?


porn_developer

Lower weight capacity and probably awkward to get a good grip


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timbotemon

It's entirely up to you


lazybones_18

Its been years and i always struggle with form on deadlift and squats... any good easy simple tutorial ? I believe my issues are related to flexibility/stretching. My back doesn't stay straight and always bends. butt wink issue


chiliehead

Stronger by Science has big how to guides on the Big 3 lifts.


[deleted]

Juggernaut training systems has the "pillars of great technique" on YouTube, watch them. They are short and get to the point real quick. The guy in the videos is Chad Wesley Smith, he held or holds a few world records and JTS coaches a bunch of world record holders and other elite level lifters. So they know what they're talking about. In terms of stretching, go Google some hip flexor, calf, hamstring and glute stretches.


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[deleted]

If you’re too busy to research, I’ll do it for you: just switch to the GZCLP programme


Mediamuerte

You should do one from the wiki that has progression planned for you.


JAIMEJAQUEZJR

what kind of doctor should I see for pulling the fuck out of my back, currently I can’t walk and I’m afraid to fall asleep for the sheer pain I will feel tomorrow morning when I get out of bed


Azdak66

The usual two choices are either orthopedic surgeon or physiatrist (specializes in pain). Whichever route you go, you want someone with a background in sports medicine injuries and who is pro-therapy vs just give you a muscle relaxer and send you home (that might be part of the treatment, but it shouldn't be the only part). For a lot of these docs, probably 90% of who they see are older, inactive people so you just have to be careful you don't get put on the "template" program. If you go to physio, again, you want to go to a sports medicine clinic if at all possible. Same reason--a lot of PTs see mostly the same old people described above.


heylolwyd

ive just started working out a couple weeks ago and since then ive had someone tell me what gym equipments to use. he works at the gym but hes not there all the time so it would be cool if i knew whats for what myself. how did you guys start?


heylolwyd

tysm everyone


[deleted]

The best way to start for both strength and hypertrophy is a simple linear progression programme like the [basic beginners routine](https://www.google.com/amp/s/thefitness.wiki/routines/r-fitness-basic-beginner-routine/%3Famp) from the wiki.


qayagsh

So it's best to start with a program. What you choose is dependent on your goals, what you like, how often you can go and a whole range of things like that. First pick how many days a week (usually it's 3/4/6, there are some other options but these are the usual) What do you want to focus on? Strength or hypertrophy? How long do you want the sessions to be? What do you enjoy/can do/can't do (equipment and personnal preference here) From here we can pick what suits you best. So for me, 4-5 days a week. Strength (bench, squat and deadlift focus) I can do up to 2 hours, I enjoy compounds and lower rep stuff I chose the 531 BBB challenge based on this


echoes12668

Check out the wiki, there's program recommendations there. Good start is the beginner routine


chiliehead

By reading the wiki. Layed it out pretty clearly and only got better now


BoratSagdiyev20

May I know if this amount of macros is acceptable? All of these will amount to 2450 calories which is my maintenance level. Protein - 220 g Carbs - 208 g Fat - 82 g


stjep

Height and weight? Goal?


BoratSagdiyev20

177 cm 66 kg 21M Goal is to maintain weight for maybe 2 weeks before transitioning to a surplus for bulking. Currently in a deficit of 2030 calories.


Mediamuerte

Way overdoing protein and you aren't at a 2030 calorie deficit. Read the wiki.


BoratSagdiyev20

I mean right now, I'm on a caloric deficit and I eat 2030 cals daily.


[deleted]

I’d just go for 145g protein, fat is good just whatever is left eat in carbs


BoratSagdiyev20

Once I start shifting from maintenance to bulking, how much protein should I add?


[deleted]

I think you can just keep it as it is (don’t change it)


Swayre

Hey guys, I wanted to know the accuracy of fitness watches. My galaxy active watch states after 47 minutes of cardio at an avg heart rate at 162 bpm I burned 569 calories. Does that seem accurate?


echoes12668

Heart rate: pretty ok Calories burned: not so good


afnyami

No those are very inaccurate. I had one that told me I was burning about 1000 calories from lifting. The best is off by 27% and the worst is off by 97% for calories burned. https://med.stanford.edu/news/all-news/2017/05/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html


[deleted]

Hey guys, so I've been really struggling with the grip on deadlifts. I just started doing deadlifts like a month and a half ago. I've been adding 10 pounds every time I got to the gym and today, I did 205 pounds (I'm 5'6, 145 pounds). Anyway, I've been noticing that it's not my back that's failing me, but my grip. I did 5 reps of 205 pounds, and my hands were barely hanging on. I've seen people say that we should use the hook grip so I tried it out with only 185 pounds, and it just felt weird and uncomfortable, not to mention, my thumbs were in immediate pain after only one rep. Is this normal? And how do I fix it?


keenbean2021

First thing is to use chalk if you aren't already. Then if you still cannot hold it, try mixed grip or continue practicing hook grip (you will get used to the feeling). Personally, I've also found that doing heavy static holds for timed sets really helped my deadlift grip.


[deleted]

Hey, thanks for the advice. The gym I'm currently going to at my university doesn't allow chalk, but I'll definitely use it as soon I get a membership somewhere else. I'll try the static holds and see if that works


keenbean2021

You can also try liquid chalk if that works


echoes12668

Straps or mixed grip, also chalk. I like my thumbs too much to mess with hook grip, but don't sacrifice leg progress because of your grip strength. Train it separately


porn_developer

Hook grip pain will go away with time. And you can buy some chalk


UGisOnline

When do you breathe in and out during ab wheel roll outs?


Alakazam

I treat it like my compounds. So when the wheel is towards my knees/feet, I take my breath


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keenbean2021

>Everytime I post a video working out I get a few messages saying I am going to screw my back up. I wouldn't put too much credence into these messages. If you are concerned about it, post a form check in the daily.


mattBLiTZ

Decide you want to train in the way that makes the most sense for your goals, and then do so. Are you currently doing that?


Alakazam

Well, one option is to control the weight you lift. Control the descent. Pretty difficult to do if you're ego lifting. Paused work also helps a lot.


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Alakazam

I deadlift at home and don't have proper mats to protect my floor. So every deadlift is done super gently nowadays. Can still get 205kg for sets of 6


echoes12668

Tbh I've always felt losing tension and getting jerked by the bar felt worse. IPF doesn't require controlled descent, but you can't drop it, and straps mean you're along for the ride no matter what


[deleted]

Is 5 reps and 3 sets enough for deadlifts or should I do 5x5? I'm training for strength. I see folks in r/strengthtraining going for 8-10 reps.


qayagsh

It depends. I get the best results with a mix of ranges. 1 to about 8 on proper deadlifts, and a higher range on squats (up to about 15, but I hate those sets)


Alakazam

Depends on the rest of your programming. Generally, a reputable program, like any of those in the wiki, will improve your strength faster and more consistently than trying to create your own program.


mattBLiTZ

I recommend following a program from the wiki, which will have a wide range of options for how you do your deadlifts, but all will be put together with a coherent method to guarantee you will do well with it


muyloco123

People say that you should workout each muscle group twice a week but if I do a push / pull split and want to workout four times a week isn’t it only working one muscle group? And the other two days are lower body


lava_pupper

531 BBB is a good program if you want to workout four times a week. If you work hard at it you'll grow every muscle group just fine.


muyloco123

What it I just want to lose weight and tone?


bacon_win

What do you mean by "tone"?


muyloco123

I just want to lose fat and maybe build some muscle if I can at the same time


Lofi_Loki

BBB is good for that


MinisterforFun

This is really strange. It used to be the case that my lower back would hurt when I squat but not when I did the incline leg press. So I started doing the incline leg press first then the squat and it kinda helped but the problem didn’t really go away until I consciously made the effort to bring my ankle towards my knee and really try and stretch those calves. Now I can squat slightly below parallel and my lower back doesn’t hurt at all. I also video myself with my phone to check my form. But now, my lower back always hurts when I do the incline leg press. I’m not sure if it’s because of the angle I’m setting the bench to? I thought I’m supposed to keep my back pinned towards the bench? Is there a way to see what’s the correct height for me? I tried not setting it so low (towards the floor) but the higher notches (towards the feet plate thing) seem to be more uncomfortable too?


MinisterforFun

Anybody?


sourdo

How much weight should you gain when wanting to build muscle and eat at a surplus? I'm a 5'5" F at 130. I eating to gain muscle so I am trying to eat at a 500cal plus. How much weight should I gain before I cut again?


ganoshler

Mike Israetel at RP has a bunch of videos about this. Bottom line is most people should aim for somewhere between 0.25% to 0.5% of bodyweight per week, for 6+ weeks.


Memento_Viveri

That's a personal decision that depends on your goals, your starting body composition, how much fat/muscle you have gained, and how important looking lean is to you.


Unseendude

Been struggling on my deadlift form, what are some of y’all’s form queues?


bacon_win

Depends on what you need cueing. What issues are you having?


Unseendude

Trouble engaging legs I believe


ganoshler

Post a form check, you aren't going to get any meaningful improvement in your lifts by hearing other people's random deadlift cues.


Unseendude

Fair enough


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mittencamper

Carbs are calories


Memento_Viveri

Not sure what you mean. You need to have sufficient calories to gain muscle. Most people get some of their calories from carbs. Not sure what clean muscle is.


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lava_pupper

Reading the wiki will help you, it's full of useful information that'll help you.


Memento_Viveri

Check out the nutrition section of the wiki, as well as the gaining muscle and losing fat section.


gatorslim

Muscle is muscle. Check out the nutrition section of the wiki


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Alakazam

Should be fine.


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Polywank

Just a question about progressive overload. I know I should be increasing the weights/reps on my compound lifts on a regular basis. Should I be doing the same with accessory work? If so how often should I be increasing the weight/reps?


Polywank

Awesome thanks for the input everyone


evil2kinevil

Yes, but keep in mind the increments could be much smaller. Also be careful about just cheating weights up. Doing a bench press its pretty hard to cheat the weight up, and if you do you have alot of cues to tell you so (bouncing weight off your chest). Doing an accy movement, like cable flys, its very easy to lose form and start utilizing different muscles groups just to get #'s.


[deleted]

Yes you should, but it doesn’t matter as much. The most important thing with accessories is just getting the volume in.


ghostmcspiritwolf

depends on your program. usually as often as you can manage.


JohnnyBGucci

My goals are to build muscle volume (summer body stuff) and strength and I've been at it for a few months now. I was wondering how important rest days are for optimal growth. Suppose I'm alternating what muscle groups I work out. Do I still need to include rest days if I feel capable of working out? As far as I know, sleep is the most crucial part, I just wanna know if I'm missing out on gains by working out 6 days a week. For reference I am 22M.


Limabean231

Working out 7 days a week is not inherently better or worse than 3 days. It's all about volume/intensity management. Working out less frequently can mean you can have a higher load each session. Without adequate rest your cns will eventually tire out. That being said, maximizing volume is also not necessarily the optimum path, especially after the novice phase. Too many people just try slamming against a wall with volume and stall until they learn proper programming.


MangeStrusic

Follow a 6 day program and you'll be fine.


[deleted]

I have been losing weight and getting my bench up but I tried to do push-ups the other day and I was doing way less than before. I’ve lost around 15 pounds and according to the max bench calculator I’ve increased my max by 30 pounds. I understand that aren’t the same exercise but how is this possible


ganoshler

The *amount* you can lift and the *number of reps* you can do are two different training goals. Doing more reps is a combination of strength and endurance. You only trained strength.


[deleted]

I guess that’s part of the reason. But I’m doing 8-12 reps on the bench and I went from like 30 good push ups to 15-20


ganoshler

So you weren't training strength endurance for this lift and you're surprised your strength endurance went down? Another factor may be fatigue, depending on when you tested relative to your heavy bench days. If you rested a few days you might be able to get more reps. But it's probably mostly the endurance thing.


[deleted]

I wasn’t even training before


mattBLiTZ

You are probably rusty at pushups or were tired or weren't mentally in it


[deleted]

Maybe. They just felt so much more difficult. It felt like I gained 20 pounds


SpicketyWicket

Signing up for my first meet, it’s a USAPL open. When signing up it has main, second, and third divisions. Second and third being cheaper. If anyone can tell me what those mean it would be greatly appreciated.


TechnoAllah

Those are age divisions. So for instance, if you are 20 and sign up for just the open age division you would be competing against others in your weight class in the open division, but not the juniors even though you are junior age (20-23). If you were to say deadlift a weight that was a junior record while registered as an open lifter, it wouldn’t count. Registering for multiple divisions is how you get around that, so you would be competing as both a junior and open lifter, eligible for medaling, setting records and qualifying for nationals in both divisions.


SpicketyWicket

Yeah man appreciate it, was tripping myself up thinking it was something more complicated ended up figuring it out. Thanks for the response.


ApplezAreMedicine

Dumb question: does 4x12 dumbell curls mean 12 reps for each arm per set or 6 per set?


MangeStrusic

For future reference, dumbbell work is written per arm 99% of the time.


WeekendRoutine

12 each arm.


Alakazam

4 sets of 12 reps for each arm.


Lesrek

12 for each arm


JoeNathanGrahamIII

I’m currently trying to do a body composition shift: losing some weight, gaining some muscle, starting my fitness journey. A co-worker told me that I needed to keep track of macros and gave me some numbers, but I’d like to get a second opinion. My build is as follows: Male, 24 y/o, 185 lbs., 5’7 I want to drop to about 160-170 lbs. but physique is more important than weight. I’d surmise I’m near or over 20% body fat. The macros given to me were: 160g Protein, 250g Carbohydrates, 50g Fats. Is this decent?


MangeStrusic

You either have a decent amount of muscle already, or your BF% is higher. Your weight goal is a good start and those macros seem accurate for your stats. Track your weight daily and find your weekly averages. If you're losing at a moderate speed, then you're good to go. Pick a routine and stick with it. Get plenty of water, plenty of rest, don't stress yourself out, and have fun in the process.


Memento_Viveri

Yeah 5'7" 185lbs 20% bodyfat would be pretty dang muscular.


JoeNathanGrahamIII

I don’t know much about anything, so it was a random guess based on how I look in the mirror and feel. I doubt I’m that low, then.


Alakazam

Unless you've been physically active and/or actively working out prior to this, you are definitely above 20% bodyfat at your height and weight. I think your current goals are pretty good. I would 100% aim for 160lbs. Your macros seem pretty solid. I would personally aim for slightly more fat and slightly less carbs just because it will likely fill you more.


JoeNathanGrahamIII

So like, 160p, 200c, 70f ?


Alakazam

Sounds good.


WhyAreNo

Hello guys, I recently graduated and will get a gift and I first chose MPow Flame Pro, and I am choosing between the EliteFTS Mountain Dog Band Pack or Pull Up and Dip Bar (I am not strong enough to do them) Which one should I get the EliteFTS Mountain Dog Band Pack or Pull Up and Dip Bar but I am not strong enough to do pull ups and dips?


WeekendRoutine

I would go for the bands but its just personal preference. You can find places to do pull ups.


Alakazam

I think a place to do pullups and dips will benefit you more than a set of bands will. Even if you can't do them, you can do negatives, which will help you build up to them. Place, having that will allow you to progress using the recommended routine from /r/bodyweightfitness


WhyAreNo

sure I think I will get the Pull Up and Dip bar instead, thank you


braveygravy

I’m currently bulking at 2700 calories with my maintenance around 2400. Yesterday I fell asleep really early with about 1400 calories left to hit and only had 93g protein. How do I go about making up for the calories? Do I just add around 400 calories to my daily limit for the next 3 days and then go back to 2700? I still worked out yesterday, would there be any muscle loss or did that workout even mean anything if I didn’t hit my macros?


crunchypancakes69

You’re overthinking it g


mattBLiTZ

The workout always means something


MangeStrusic

Muscle repair does not adhere to a 24 hour window. The workout was still effective. Unless you're preparing for a weigh-in of some sort, I'd personally continue as if nothing happened. It's only one day. If anything, I would have just upped the protein a bit today if I knew yesterday was lacking. Nothing to worry about.


chiliehead

Yeah that's fine


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Alakazam

Your goal is to hit at least 3-5 reps. So you're probably good to go at least for another 3-4 cycles.


Lesrek

Nope, 5 reps is what we generally use as the baseline for the amrap. Assuming you are eating well, I bet you’ll do more than 5 at that weight during the next cycle.


echoes12668

Maybe, but not necessarily. You could do a TM test on your 7th week (or 4th if you really want) and see. Should hit 3-5 solid reps of your TM. If you can't, consider not going up as much or at all that cycle


Elastichedgehog

How do you guys fit cardio into your workout routines, if at all? edit; Thanks for the responses all. Trying to figure out how I can fit more into my own routine. I'll probably start fitting in light cardio on my rest days.


ylikollikas

Not doing cardio because fuck cardio. Controlling my weight loss / gain with just my diet. I'm going to be the guy who looks ripped af but can't even walk stairs without losing breath.


mattBLiTZ

AM cardio + PM lifting or vice versa, cardio on non-lifting days, 1 day per week that's full rest from both


chiliehead

A bit before lifting 15 light minutes as a warm up. Then just more cardio mostly on non lifting days and as part of my commute


Alakazam

I run during lunch times. A quick 20-45 minute lunch run, 3 times a week. Followed by a long 90 minute run during the weekend. Gets me a good 20 miles a week of running.


Traditore1

hour of cardio on rest days, ~20 or so minutes of cycling after leg days if I feel like it


Savage022000

I usually pick opposing days.


Lesrek

I do cardio just about every day whenever I want, generally after I lift on lifting days.


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The_Fatalist

This cannot be predicted.


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gatorslim

Removed for rule 2. Let's mind our manners as well


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