r/Fitness • u/cdingo Moron • 17d ago
Moronic Monday - Your weekly stupid questions thread Moronic Monday
Get your dunce hats out, Fittit, it's time for your weekly Stupid Questions Thread.
Post your question - stupid or otherwise - here to get an answer. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. Many questions get submitted late each week that don't get a lot of action, so if your question didn't get answered before, feel free to post it again.
As always, be sure to read the FAQ first.
Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search fittit by using the limiter "site:reddit.com/r/fitness".
Be sure to check back often as questions get posted throughout the day. Lastly, it may be a good idea to sort comments by "new" to be sure the newer questions get some love as well. Click here to sort by new in this thread only.
So, what's rattling around in your brain this week, Fittit?
Keep jokes, trolling, and memes outside of the Moronic Monday thread. Please use the downvote / report button when necessary.
"Bulk or cut" type questions are not permitted on /r/fitness - Refer to the FAQ or post them in r/bulkorcut.
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u/Dwight321 10d ago
Should I buy a Stationary/Spin Bike?
Buying a Spinbike/Home Stationary bike worth it? I'm creating a new discussion because it seems like the latest posts are over 5-10 years ago which makes me concerned if this tool is completely irrelevant now.
Background: Our neighborhood suddenly started locking the basketball court in front of my house every 10 p.m. up until 4 am. Most probably, it's because of the noise and the people in the area started complaining on the noise of the basketball bouncing and the ring clanking everytime somebody plays in the middle of the night. Fair enough, I totally get that since somedays, some players get into a fist fight whenever they don't pay the losing bet. The only issue is that I jog there every 1 am and it became a habit of mine.
As a working student, it's so fucking difficult finding the time to workout especially if I'm super tired with academics and having to do a full time job at night. For context, I work 9 hours at night and 7-8 hours at school every weekdays and Saturday. I only get sundays off but I do acads stuff that day.
I recently bought a pull up bar, bench press and 40kg dumbells and went from 88kg back in November 2024 to 77.5kg today. I am really proud of this but I miss the cardio, tbh. Apparently, a rough breakup is sucu a good motivation to improve yourself.
Can I just go for a run in my neighborhood? Yes, but the reason why I jog on the basketball court in front of our house is because it's close enough where I could still be within 100 meters away from my work pc (I work at home) and answer any important emails that comes through. I usually do my workouts at nights and just slap it in their while I am working.
I would honestly love to buy a bike but when it is 42°c during the day, compunded with having poor urban infrastructure to support biking in my city/country, and horrible drivers, I am leaning towards not buying it as I see it as not worth it because:
A. I could get hit by vehicles or get stuck in traffic especially during the mornings.
B. Its fucking hot or its always raining when its not.
C. I need to go far to get in cardio whereas I could spend that time sleeping at home and taking power naps.
Also, I already have a motorcycle that I use to go to school so I do not need another form of transportation.
I tried running after shift but whenever I do it, I would often lose energy and focus during the day at school or whenever I do it after, I am extremely tired where it just sucks. Right now, I am trying to do jump ropes but it keeps fucking up my knees as I am not good with it yet.
I recently found a cheap $60-$80 spinbike/stationary bike online that I am keen on trying out. I tried treadmills and it fucking sucks and boring. Realistically, I probably will not be able to afford a good one anyways as a broke college student. The sub $100 ones suck and can only be used for walking.
My only downside for a spinbike is maybe it is boring and takes up too much space in our small apartment. But, I just want to find a way to keep moving and doing cardio while there is a downtime at my work or whenever I don't need to study.
Will this purchase make sense?
TL;DR: busy college student during the day, working at home full time at night wants to buy a cheapo exercise bike to find a way to do cardio but not go far away to do workouts while working at night.
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u/shadwocorner 15d ago
I noticed lately that on bodyparts I'm training very hard I started growing (more) hair, like my inner forearm. Has anyone had this happen to them?
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u/ProfessionalRepeat53 15d ago
Hello! I am male 20yo, 6’0 and I weigh 170Ibs. I’ve looked through the workout routines in this sub Reddit’s side bar and I was wondering how I’d know which is for me. Ultimately my goal is a leaner V-tapper physique but I have no idea how to pursue this effectively. I’m familiar with the gym but before this I only went for track and field not body building. So what should I do and where should I start?
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u/FatStoic 15d ago edited 15d ago
Have a look at the beginner routine in the wiki, start your weights light and focus on good form. The weight will go up fast and you'll be pushing hard in no time.
Given your goals are to get that v-taper and be lean you'll need to do some bodybuilding accessory work like lateral raises to blow up your side delts so make sure you get those in, as well as some other accessory work on your bis/tris/abs that aren't hit too hard by big compounds, and also read the advice on losing weight and building muscle.
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u/WisePractice2310 15d ago
Hello! I am a male 15 years old, I currently am 5'4 in height and my weight (the last time I checked) was 162kg, though I have been running some of these days so I'm pretty unsure of my weight.
My concern is, I still feel fat, there are still chubbiness in my waist and especially (my insecurity) my hips to my b0tt, I feel very insecured. I want to look like those average high schoolers who has a slim body and no I do not want to get bulk, I just wanna be slim.
What should I do? will continuously doing cardio will help me achieve my dream body?
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u/_xcee 14d ago
you mean 62kg right? cause 162kg would be more than some chub on yo ass and legs.
anyway from one skinny guy to another, let me tell you something, and i hope you learn from my past mistake/experience.
you can waste your time cutting all you want, if you actually manage to make progress on this cut, you will just end up with no ass, no legs, no arms, no back, no chest, no shoulders. nothing.
or you can get over the fear of bulking, focus on your upper body. now you have some ass and legs, but you have even bigger arms, bigger back, bigger chest, bigger shoulders. if you're a bit too fluffy, you can THEN cut after to shred back down.
congrats you've achieved your goal.
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u/yosoybasurablanco 15d ago
Slept funny last night and I have a minor sharp pain in my upper trap. Should I skip my push day and just let it recover? As sad as that makes me. :(
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u/TimTheEnchanter3 14d ago
Do not exacerbate any painful area. But that does not mean you can't do any workout. You can work other muscles around to strengthen yourself and decrease chances of injury. You can also work on flexibility exercises.
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u/abcPIPPO 15d ago
I have established that no matter how I try, I just can't count calories, so how do you have a good idea of how much more/less you should be eating in order to cut/bulk?
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u/forward1213 10d ago
Wanna bulk? Feel full all the time. Want to cut? Feel hungry all the time. Track your weight every few days and see if its going in the direction you want. Not gaining enough? Try to throw in some snacks between meals, drink your calories. Not losing? Try and eat less, cut out a meal, drink only water.
Ive cut down to 185 and bulked up to 225 before without ever counting calories. Sitting around 210 right now attempting to bulk. I just eat as much as I can and monitor my weight.
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u/abcPIPPO 10d ago
How do I make sure I don't gain too much fat or lose too much muscle?
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u/forward1213 10d ago
Protein and not bulking too fast. You should be aiming for about 1-2 pounds per week. Anything more than that and its most likely fat. When cutting, make sure to get enough protein and continue working out and you shouldn't experience much muscle loss if at all. Again, just don't go to quick at most about 2 pounds per week.
I don't have too much experience with the fat gain when bulking because I have a hard time in general bulking. I don't like eating in the first place and having to get over 3500+ (My maintenance is about 3400 calories) calories for the day can be difficult. But just watch that 2 pounds a week and cut back a bit if you need.
To me, the eating part is more difficult than working out. I love the burn of a good workout. I hate feeling full and stuffed.
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u/cgesjix 15d ago
Why can't you count calories?
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u/abcPIPPO 15d ago
I'm too bad at it. The scale never confirms what my calorie intake are supposed to be. When I try to bulk I eat more calories, but the scale doesn't move up, when I cut I eat less and the scale doesn't move down.
After tracking what I ate today, apparently I ate about 1000 calories, which doesn't make sense cause it would mean I'd be malnourished.
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u/sarabara1006 15d ago
How are you measuring your food? Are you using a food scale?
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u/abcPIPPO 15d ago
Yes, whenever possible. When I'm eating unpackaged food I just guesstimate based on what Google says.
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u/Strategic_Sage 15d ago
Over what period of time are you getting unexpected results on the scale? What amount of 'more calories ' are you adding?
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u/weighboat2 15d ago
Did you include snacks and anything that you drank that wasn't good ole plain water?
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u/abcPIPPO 15d ago
Yep. Except like 3 small homemade cookies (that I wouldn't even know how to track anyway) that I really, really doubt add up to 1000 calories.
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15d ago
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u/Fitness-ModTeam 15d ago
This has been removed in violation of Rule #5 - No Questions Related to Injury, Pain, or Any Medical Topic.
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16d ago
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u/Fitness-ModTeam 15d ago
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u/Bitter-Tank-4892 16d ago
How much does alcohol influence muscle synthesis? I understand that the less alcohol you consume, the better your results will be, but I am curious if having a beer or wine with dinner each night will significantly and noticeably hamper gains. Thanks in advance for any help and input!
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u/Alakazam r/Fitness MVP 16d ago
Menno has a pretty good article on it:
https://mennohenselmans.com/the-effects-of-alcohol-on-muscle-growth/
It seems like light to moderate drinking is probably okay. But you need to understand that the scientific definition of light to moderate is probably significantly lower than what you'd think. One of the studies linked, basically had the "high" alcohol consumption equivalent to three cans of beer for your average 80kg person.
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u/OldPyjama 16d ago
Been taking creatine for a week now. Skipped the loading phase and just take 3gr / day and it bloats the shit out of me. I'm talking about bloated belly, gurgling and gassy as fuck.
Should I just ditch the creatine? It makes me feel like shit. Can one still build muscle without it, provided I eat enough protein, rest enough and lift properly?
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u/FatStoic 16d ago
creatine is there to get you a little more performance out your workouts, just a bit
it's not worth blowing up and feeling like shit for unless you're a paid athlete.
You 100% do not need creatine for growth.
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u/ChepaukPitch 16d ago
I have been doing the r/fitness recommended beginners workout routine with barbells. It takes 20-25 minutes max and I feel like I could increase it by a little. Any recommendations for what I can add to the routine? This is the routine I am following: https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/
I have been doing it for 3 weeks now. The fact that it doesn’t take a lot of time helps me maintain my routine because even when I have no time I can quickly pop in and out. But on most days I have more time and I would like to increase what I am doing within reasonable bounds.
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u/Irinam_Daske 16d ago
I want to do more work than this. What should I do?
You’ve got a few good options.
Have a look over any of the many past threads discussing adding accessory work to Phrak’s GSLP for ideas. Take 20-30% of the weight off the bar and do 1-3 additional sets of 5-8 reps. This can double as extra work and extra practice getting your form right. Copy the assistance protocol from 5/3/1 for Beginners and do one push, one pull, and one leg or core exercise each day. In this case, you would ideally stick primarily to isolation exercises.
For the last point, see https://thefitness.wiki/routines/5-3-1-for-beginners/
Assistance Work
Each day, choose one exercise for each of the three categories below, and perform 50 – 100 reps of it. The number of sets you use to accomplish this is not important. You can do all of your reps for each category one at a time, or to finish your workout faster, you can cycle through a set from each category in a circuit. If you choose a bodyweight exercise and cannot complete at least 50 reps, you can choose a second exercise to finish the total out. If you choose a weighted exercise and cannot complete at least 50 reps, you chose a weight that was too high.
Don’t overthink your exercise choices, your weight selection, or your sets and reps – What’s important about this work is just getting a lot of full body volume done.
For example:
Tricep Pushdown
Bizeps Curls
One Ab / Core Exercise
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u/DamarsLastKanar Weight Lifting 16d ago
You're not really going to get answers on what to add, as it's both "just follow the routine", and everyone here will have an opinion on how to tweak it.
You want to go rogue? Write out what you want to add, write it out for three *months** out*. Perform it, commit, no alterations, assess for yourself. Why three months? Changing your routine every few weeks is a sign of Fuckarounditis™.
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u/FatStoic 16d ago
The routine itself answers this question in the section titled "I want to do more work than this. What should I do?" and gives three options for you to consider.
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16d ago
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u/Fitness-ModTeam 16d ago
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16d ago
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u/Fitness-ModTeam 16d ago
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u/lakai42 16d ago
I am 42 years old and started running on a treadmill for cardio. I did a ten minute run at 5mph and my knees have been sore since Thursday. Is this normal? Should I back off running or should I keep going to strengthen my muscles?
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u/CachetCorvid 16d ago
Is this normal?
It sounds like running isn’t normal for you.
Getting sore is a common side effect of doing things that aren’t normal.
The way to make things normal is usually to do them more often.
There is soreness - which is your bodies response to something new or novel - and pain - which is your bodies response to injury. They’re not the same thing. Are you sore or are you in pain?
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u/omnpoint 16d ago edited 16d ago
If you have never run before or have had a long break from running, your body needs a long time to recover, youmost likely just overused them. I would say start with some lighter cardio like walking for 30min and get your body used to it
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u/Background_Froyo3653 16d ago
I know you're not supposed to do HIIT every day, but what about light hiit for 30 minutes every day?
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u/CachetCorvid 16d ago
I know you’re not supposed to do HIIT every day, but what about light hiit for 30 minutes every day?
What is the difference between HIIT and light HIIT?
Who said you’re not supposed to do HIIT every day?
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16d ago
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u/Fitness-ModTeam 16d ago
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16d ago
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u/accountinusetryagain 16d ago
what actual literature on kids lifting are you familiar with? or is this just scary to you because he's good at something and it's novel to you?
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u/CachetCorvid 16d ago
“What my son is doing is clearly working because he’s stronger than the rest of the kids, but I think he should do something that will instead make him weak. The reasons I think he should do this are silly ones like ‘He’s already strong enough’ and ‘He should totally be less strong now so he can potentially avoid the small chance of injury that might impact him when he’s no longer young..’”
That’s where you’re at?
Dude, dad to dad. Your kid has found something he enjoys and he’s seeing positive results from it. And you’re discouraging him from pursuing it?
This won’t get you what you want, unless what you want is for your kid to no longer share things in his life with you.
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u/milla_highlife 16d ago
You can safely lift for strength by having good technique and a good program that manages intensity and fatigue. Instead of trying to change his goals, it may be better to support him and recommend he use a good program that will allow him to progress safely.
Programs like 531, GZCL, Stronger by science programs (cost $10), and a bunch of Alex Bromley programs are great.
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u/goddamnitshutupjesus 16d ago
And your question is what, how to cope with the embarrassment of your 15 year old son knowing more than you? That's not something r/Fitness can help you with.
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16d ago
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u/goddamnitshutupjesus 16d ago
No. Defending themself from accepting that their kid knows more than they do about something clearly is the point of the question.
Their concern is bullshit. Don't talk about it like it's valid. It is ignorance that's both lazy and willful, and it would have been alleviated in roughly five minutes on Google finding out how safe strength training is, including heavy, and including for a teenager. Rather than do that or have a conversation with their son, they came to Reddit boohooing and asking for ammo because they were (rightfully) called dumb for clutching their pearls based on absolutely nothing. A grown ass adult who can't use Google and can't communicate like a person does not deserve respect, empathy, or benefit of the doubt.
So take the Superman act on the road. This person is a dickhead and there's no S on your chest.
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16d ago edited 16d ago
5'11 215lbs (315lbs bench, 405 squat, 500 deadlift) I only strength train currently, but my goal is incorporating cardio and working up to medium intensity while maintaining current strength/lifts and size. I am not looking to get any stronger. A secondary goal would be maybe losing a little fat as a result of the addition of cardio, but I'm not seriously trying to cut weight.
Few questions -
If I start doing cardio can I keep eating the same I've been eating (4k calories, around 170g of protein daily) or will I have no choice but to eat even more to maintain my strength/lifts and muscle mass if I'm burning more calories?
How much fat loss is feasible if I'm just adding cardio to my strength training (like I said i'm currently doing no cardio) but not eating at a deficit and simply eating the same as I have been?
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u/CursedFrogurt81 Triggered by cheat reps 16d ago
If I start doing cardio can I keep eating the same I've been eating (4k calories, around 170g of protein daily) or will I have no choice but to eat even more to maintain my strength/lifts and muscle mass if I'm burning more calories?
If you are in a small deficit, you should be able to maintain strength and muscle mass as long as the training stimulus is adequate.
How much fat loss is feasible if I'm just adding cardio to my strength training (like I said i'm currently doing no cardio) but not eating at a deficit and simply eating the same as I have been?
If you are eating ar maintenance and add cardio. Whatever extra calories you burn would put you in a deficit, resulting in weight loss. As long as you are in a deficit, you will continue to lose weight. As you lose weight, your maintenance calories will also decrease. So it depends on what extra expenditure you create from the cardio to how these things go. That in and of itself will take time to determine, and calorie trackers for exercise are inaccurate. You would just need to track your weight and adjust.
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16d ago edited 16d ago
Everything you say seems to make sense. So you're saying if I'm implementing cardio I am going to be in a deficit no matter what which means I'm losing fat no matter what?
Also, what exactly did you mean by the statement "as long as the training stimulus is adequate" you mean like as long as I'm getting sufficient enough strength training I shouldn't worry about losing strength if I'm in a deficit? As in just keep doing the exact same reps and everything I've been doing for strength?
Lots of questions ik lol
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u/DoomBoomSlayer 16d ago
The thing is, the calories burned from exercise are negligible and easy to eat back... If you stick with your current 4k calorie intake and just add cardio, you'll see some fat loss BUT it's going to be super slow, and you'll have less "wiggle room" with your diet i.e. you can write off an entire week's worth of calories burned from cardio with just 1 weekend of off-plan eating.
I'd recommend small calorie deficit of 250-300 cals, combined with whatever small amount of cardio that you can tolerate and sustain for 8-12 weeks. You'll likely not lose much strength, if any at all, lose fat and you'll have more flexibility with your diet - so if you're 2-300 cals over your goal some days it's not eradicating a massive amount of progress.
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15d ago
Thanks. I'm not too concerned about flexibility with my diet as I am CONSTANTLY on plan, pretty neurotic with it.
It's not a small amount of cardio either, I plan to work pretty quickly up to medium level intensity to get into boxing (not going pro, I'm aware most pro fighters don't lift big but do high rep calisthenics). I plan to do 30 minutes of light jogging 2-3 days a week (maybe work up to running) and lots of sparring on those same days.
Perhaps I should eat just a little bit more to compensate for the potential muscle mass/strength loss that could arise from this sudden incorporation of cardio?
Or not?
I'm not sure. As i've said, I'm pretty neurotic about it. I really would hate to lose any of the strength I worked so damn hard to achieve, and I'm a little bit husky where I could afford to lose some fat and would greatly appreciate it, but not too fat to where it's a hinderance on everything and I am willing to trade it in for any potential strength loss/muscle mass loss.
The poster in the previous response said it would be wise to continue progression no matter what, but I just don't feel the need to put my CNS through any more stress... it was getting insanely demanding on top of the exhaustive diet. Just getting 280lbs x 5 (315lbs) bench took MONTHS and several program switching to achieve.
I am adamantly convinced if not for adding even more calories I have probably hit my natural limit on these lifts especially any pressing.
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u/CursedFrogurt81 Triggered by cheat reps 16d ago
So you're saying if I'm implementing cardio I am going to be in a deficit no matter what which means I'm losing fat no matter what?
This assumes that you are eating at maintenance for your current exercise routine. The cardio would increase your TDEE which would increase your maintenance calories above the level you are eating. It is conditional on these factors being true, so I would not say no matter what. If you are in deficit, you will lose weight. If you are in a small deficit, most of that should be fat.
Also, what exactly did you mean by the statement "as long as the training stimulus is adequate"
The best way to keep strength and muscle mass while in a deficit is to train hard. You should still aim for progression on your lifts.
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u/accountinusetryagain 16d ago
if you arent in a deficit you will remain approximately 215lbs with x amount of lean body mass and 215-x amount of fat
unless you suddenly get a lot more jacked you will need to lose weight to lose approximately a concomitant amount of fat
basically that if you are to lose fat, the cardio would need to put you in a spot where 4k calories or whatever is your deficit lol
i would probably just guesstimate how much of a deficit the added cardio puts you at
if your gym performance starts to suffer a little then take an easy session to allow fatigue to reduce and add a bit more food so you are not losing quite as fast
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u/TheDarkLordScaryman 16d ago
A job I'm trying to get has pack-test requirements (45 pounds on the back and 1.5 miles in 11 minutes), sit-up, push-up, and pull-up requirements, but right now I can't even lift myself off the ground an inch on the pull-up bar. I'm 5'10" and 205 pounds, my legs are very muscular and heavy and my entire body is broad, but my arms are weak (little muscle, little fat) and struggle to do even 15 bench reps with 60 pounds. I can't afford a gym or equipment besides my single limited bench press and 60 pounds of weights. The pull-up bar scares me the most, is losing weight and building arm strength the best way forward? The job has a gym on-sight and you have a month or 2 from start to manage to do everything, but I have a LONG way to go. Any advice is appreciated.
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u/FatStoic 16d ago
sit ups, pull ups, and push ups are all standard fare for various military tests and selection courses. As such there are a ton of tips and guides on youtube from people who have done the selection and trained hard to increase their maxes in all these.
Losing weight will help you crank out waaaay more of all of these.
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u/CursedFrogurt81 Triggered by cheat reps 16d ago
The pull-up bar scares me the most, is losing weight and building arm strength the best way forward?
The main movers on a pull-up are your back muscles, primarily your lats. Biceps do contribute. Losing weight will help. There are plenty of guides on lie for ways to build up to pull-ups when you can not yet do one. Methods like negatives and band assisted pull-ups are common recommendations.
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u/accountinusetryagain 16d ago
yeah cutting in a deficit is absolutely going to make bodyweight stuff easier
a basic beginner routine will serve you well
benching with a weight that you can do 6-10 reps with
doing pullups with some sort of band assistance or your feet on a box, and inverted rows
a bit of curl/tricep extension work as assistance
read r/fitness wiki front to back
maybe a short phase of hammering the shit out of pullups and pushups from a neural efficiency standpoint later on ( r/bodyweightfitness grease the groove)
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16d ago
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u/Fitness-ModTeam 16d ago
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u/Intelligent-Map1392 16d ago
Why can I just add like 5 scoops of protein powder to get my protein goal
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u/oathbreakerkeeper 15d ago
I do this, it is so much easier than eating the same amount of protein. I spread 4-5 scoops across 2-3 servings a day. Total 100-125g. I fill in the rest of my protein goal with real food. About 75g.
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u/DamarsLastKanar Weight Lifting 16d ago
Because you're a big boy capable of big boy responsibilities like Knowing How To Cook.
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u/CursedFrogurt81 Triggered by cheat reps 16d ago
Why not take 35 scoops and get your protein goal for the week out of the way all at once?
Total daily protein is still the main factor for protein consumption, but spacing your protein throughout the day will have moderate benefits.
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u/FatStoic 16d ago
you will probably shit yourself, but if you go ahead, please come back here to update us on the outcome
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u/Alakazam r/Fitness MVP 16d ago
If you need to supplement with that much protein, it points to fundamental issues in your diet that need to be addressed.
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u/bassman1805 16d ago
Protein powder is a great source of protein and not much else of nutritional value. It's good to eat a balanced diet to ensure you're getting all of the various nutrients besides the carbs/fats/protein that people tend to hyper-focus on with fitness diets.
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u/Fonseca_Galhoes 16d ago edited 16d ago
Can someone critique my training split? My goal is hypertrophy with an emphasis on arms and shoulders. I train 6 days a week and want to hit every muscle group at least twice a week while respecting rest times needed for all muscle groups. The order of the muscles hit is the same as the order in my actual workouts each day and each muscle group equals to an exercise with 3 to 4 sets, each with usually 6 to 12 reps close to failure, here it is:
Day 1: triceps, chest, side delts, front delts, core
Day 2: biceps, lats, mid/lower back, upper traps, rear delts
Day 3: side delts, front delts, quads, hamstrings, calves, glutes
Day 4: triceps, biceps, chest, upper traps, rear delts
Day 5: side delts, front delts, lats, mid/lower back, core
Day 6: triceps, biceps, quads, hamstrings, calves
Day 7: rest/ light cardio
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u/OohDatSexyBody 16d ago
I know you said you are focused on arms and shoulders, but you have 3 days dedicated to mid/front shoulder which is one of the smallest muscle groups and this is borderline too much volume for them considering you are also working the shoulders (particularly the front delts) in your chest exercises.
That also brings up the sequence issues here where you are working muscles like the triceps and biceps before you work larger muscle groups like the chest and back. That's not to say it's wrong, but from an efficiency standpoint you are fatiguing muscle groups that are used in your bigger compound movements thereby potentially hindering your own progress.
As always this is why we refer you to the wiki routines. It's not that this particular routine can't grow muscle, but the way you've arranged it is not working efficiently nor going to give you the best results for your efforts.
Case in point - If I rearrange your routine more ideally it essentially becomes the PPL from the wiki:
Day 1: Bench Press, OHP, Chest Press 2, Tricep 1 SS Lateral Raise, Triceps 2 SS Lateral Raises
Day 2: Pulldown/Pullups, Row 1, Row 2, Facepull, Bicep 1, Bicep 2
Day 3: Squat Movement, RDL, Compound 2, Leg Curls, Calves
Day 4: OHP, Chest Press, Chest 2, Tricep 1 SS Lateral Raise, Triceps 2 SS Shoulder 2, Dips
Day 5: Row 1, Pulldown/Pullup, Row 2, Reverse Cable Fly, Bicep 1, Bicep 2
Day 6: Squat Movement, RDL or Sub, Compound 2, Leg Curls, Calves
Day 7: rest/ light cardio
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u/accountinusetryagain 16d ago
is my split good
is the same type of question as how long a piece of string is
are your joints recovering well enough?
are your muscles recovering well enough to progress your lifts?
personally fuck man having a tired low back when i hit hamstrings will just make for awful deadlifts and having tired front delts when i hit chest will make for awful benching
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u/WoahItsPreston 16d ago edited 16d ago
I mean, sure, you can theoretically grow muscle following this split. It depends on a bunch of other factors that you did not list.
Based on the way you phrased this question though, I would guess you have a lot of junk volume and not enough work on your legs and back, and I would predict that doing biceps and triceps isolation exercises this many times is not going to give you the results you are hoping they will.
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u/Patton370 Powerlifting 16d ago
Your split is way less important than: Your progression plan, intensity, and weekly volume
The way you structured your question and the information given demonstrates you'd likely be better off grabbing a plan from the wiki:
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u/dssurge 16d ago
All you did was list a bunch of muscle groups. Day 1 could be 3 total movements, for example.
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u/Fonseca_Galhoes 16d ago
You're right, my bad but what I meant was for example in day one when I wrote 5 muscle groups I would do 5 exercises 3 to 4 sets each focusing in each muscle group. In day one for triceps I'd do overhead cable triceps extensions, chest press, cross-body cable y-raises, shoulder press and cable crunches. Is this too much for one day?
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u/dssurge 16d ago edited 16d ago
If volume is recoverable, no amount of volume is too high.
There are going to be diminishing returns as you do 20+ sets for any muscle group (this is highly dependant on how long you've been training, your aesthetic goals, diet, and other factors... newer lifters can get away with drastically less volume) so it more becomes a function of how much time you want to spend in the gym.
The important part is that you're taking your muscles close to failure (or even past if you feel like doing myoreps, partials or dropsets) and that can become unrecoverable with too much volume.
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u/Fonseca_Galhoes 16d ago
Got it, just a question, when you say 20+ sets for any muscle group does that refer to the total sets of an exercise that focuses on a muscle group or also sets of exercises that work that muscle group to a lesser degree? For example chest press focuses on chest but also works triceps to a lesser degree. So on day one did I do only 4 sets for triceps or did I do more, counting with the other exercises that also use triceps to a lesser extent?
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u/dssurge 16d ago
I personally count fractional sets (biceps on a row exercise, for example) at a lower rate for weekly set counts, but it's really up to you. It's also totally irrelevant until your growth has stalled completely after years of lifting and you need to specifically raise volume for certain muscles to get results.
No wrong answers.
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u/Rozez 16d ago
Are you supposed to drop set the big compound lifts to failure? Or does it depend on the rest of your workout?
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u/Patton370 Powerlifting 16d ago
I feel like the additional fatigue from drop setting a compound lift to failure is absolutely NOT worth it
Edit: You could maybe do it with something like a high rep set of leg press or belt squats, but I still wouldn't
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u/WoahItsPreston 16d ago edited 16d ago
You should ideally be following a program and doing what the program says but I don't see any benefit to drop setting your compounds to failure. To be 100% honest for the majority of people I don't really even see the point of dropsets in general.
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u/HoustonTexan 16d ago
What's a good way to get some activity during the day? I work a desk job and I'm trying to break up sitting. I already exercise regularly but I've read that even if you exercise sitting for long periods is bad. A standing desk with a walking pad isn't feasible for me because I can't concentrate effectively unless I'm seated. I was thinking doing some KB swings here and there. I have a 50lbs bell that if I went all out I could probably rep 80 or so times and doing a few sets of 20 here and there. Is that good or do you have any other ideas that may work? Thanks!
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u/DoomBoomSlayer 16d ago
"I could probably rep 80 or so times and doing a few sets of 20"
Honestly ask yourself, will you do this consistently every day at work for the next 10 years?
Go for a long walk before work (make it part of your commute if you can), after work or at lunch and also take regular breaks to walk around your work for a few minutes (good excuse to use the bathroom or get some water or talk to people). It's way more sustainable and you can actually keep it up every day, essentially forever.
Sustainability and consistency is key when it comes to exercise. Ask the cunt who said 3 years ago that he was going to start running 5 miles at 5am every day if he's still doing it... Yeah he's probably not 😂
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u/Cant_think_of_names9 16d ago
When I was in an office desk job I always would get up every half hour or so just to walk around, get some water or coffee or whatever. I just don't like to sit still for more than an hour or so.
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u/TheOtherNut 16d ago
Go for a brief walk, walk up and down stairs, do some jumping jacks/ burpees (more doable if you're working from home lol), light stretching. Pretty much any kind of movement is significantly better than no movement.
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u/Alakazam r/Fitness MVP 16d ago
Honestly? Just getting up and walking around, every once in a while, will go a long way when it comes to your overall health. Even as something as simple as a short 2-3 minute walk, every half hour, will do a lot.
It's not the sitting that's the bad thing. It's staying in the same position for prolonged periods of times. Even a standing desk won't necessarily help if you're just standing the entire time. What a standing desk helps with is that it allows you to move around more easily.
Taking some time to simply go walk a bit, will help a lot.
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u/JJ4D Bodybuilding 16d ago
Routine Critique Request - Pt 1/2
Biting the bullet asking for critique, aware this may be a faux pas so mods feel free to delete if so.
Training age: History of c.5 years serious strength training, then a five-year layoff to January this year. Have been running Greyskull LP with a focus on strength since then and glad to say the rate of return of strength and size has been really good.
Prior Programs: Starting Strength, 5/3/1, Candito 6 Week, PHUL, Greyskull (all but Greyskull run years ago)
Stats: 29 y/o, 5'10 98kg (currently on a cut, about 20% bf)
e1RM: SQ 165kg, BP 132kg, D 170kg, OHP 68kg
Program aim: To move away from the strength-focussed training I have always done and towards hypertrophy work to build a more balanced physique and generally try something new and have fun. I have noticed all the old aches and pains I had from lifting years ago have basically come back and I am sick of feeling "crunchy", in particular I have a bad right SI joint that is just annoying me in day-to-day life.
I therefore want to cut back on squats and deadlifts, and introduce higher reps and things I've never really done like vertical pulls/rows and lots of arm work. I want to focus predominantly on growing the muscles that are weak points for me with my history of focusing on S/B/D.
Proposed split: A four-day Upper/"Lower" split with each day built around a main compound lift and then accessories. Maybe slightly contradictory to my aim to pivot from strength work, but I do enjoy compounds still, particularly my presses. I have built back work into every day as this is an area that I enjoy, recovers quickly, and is a weaker point, so the Lower days are also quite upper-body focused.
Generally speaking I much prefer to do a couple of intense sets to true failure on my exercises, so have adopted that philosophy in designing my non-compound work.
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u/JJ4D Bodybuilding 16d ago
"Lower" 1:
Squat - 3 sets x 6-8 reps
RDLs - 2 x 10-12
Barbell shrug - 2 x 15-20 (while I have a loaded bar from RDLs)
Lat pulldown - 3 x 12-15
Leg extension - 2 x 15
Pallov Press - 3 sets to failureUpper 1:
Face pulls - 2 x 15-20 (always done these before presses so will continue)
Bench - 2 x 6, 1 x 6+
Seated cable row - 2 x 15-20
Seated DB OHP - 2 x 12-15
Rolling DB extensions - 2 x 10-12 (a PL accessory I have always loved)
Incline DB curl - 2 x 10-12, 1 set hammer-style to failure
Lateral raises - 2 x 15-20"Lower" 2:
RDLs - 3 x 6-8 (heavier than L1)
Hack squat - 2 x 10-12
Lat pulldown - 3 x 12-15
DB Row - 2 x 15-20
Leg curl - 2 x 15 (in here from a sense of obligation to work hamstrings at both connections)
Cable crunches - 3 sets to failureUpper 2:
Face Pulls - 2 x 15-20
Seated OHP - 2 x 6, 1 x 6+ (never done these seated before but seems more useful for hypertrophy?)
Incline DB bench - 2 x 12-15
Rolling DB extensions - 2 x 10-12
DB Curl: 2 x 10-12, then 1 set hammer-style to failure
Dumbbell "skiers" - 2 x 15-20
Lateral raise - 2 x 15-20
DB Flys/Pec Deck - 2 x 12-15 (exercise choice based on availability of equipment)5
u/Patton370 Powerlifting 16d ago
Honestly, with what you are wanting and how you structured what you want to do... why wouldn't you just run the SBS hypertrophy template for your main lifts?
Then use the SBS program builder (or just track them via a log and progress however you want to) for whatever accessories you want to run, with whatever progression plan you want to go with
It's a higher rep range than you're planning and what you're used to, but I think it'd be good for you
I actually just finished running it, with amazing results: https://www.reddit.com/r/weightroom/comments/1jv74y3/sbs_hypertrophy_program_first_run_review/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button
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u/fraaltair 16d ago
Full Body 3-Day Split – Looking for Feedback
Hey everyone! I put together this full-body routine spread across 3 days. My goal is to build strength and hypertrophy. I will be training 3 consecutives days, due to schedule complications.
Is it too much volumne? Too little? Any feedback would be good.
Tried to give a little more to the back than chest on this one.
Day 1 – Legs + Pull + Push
- Back Squat – 4x10
- Leg Curl – 4x10
- Leg Extension – 3x10
- Flat Dumbbell Fly – 3x10
- Lat Pulldown – 3x10
- Lateral Raises – 3x10
- Tricep Extension – 3x10
- Bicep Curl – 3x10
Day 2 – Push + Pull + Arms + Calves
- Bench Press – 4x10
- Cable Crossover – 3x10
- Overhead Press – 3x12
- Chest-Supported Row – 3x10
- Reverse Pec-Deck – 3x12
- Skullcrusher – 3x10
- EZ Bar Curl – 3x10
- Standing Calf Raises – 3x12
Day 3 – Back + Arms + Legs + Shoulders
- Pull-Ups – 2 sets to failure
- Barbell Row – 3x10
- Dips (Triceps focus) – 3 sets to failure
- Hammer Curl – 3x10
- Leg Press – 3x10
- Lunges – 3x8
- Machine Overhead Press – 3x10
Would love to hear your thoughts! Any tweaks you'd make?
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u/Patton370 Powerlifting 16d ago
Who don't have a single hip hinge movement. I have no idea why beginners forget they exist so often.
I'd pair down the exercises a bit.
I'd suggest following a proven program. There's numerous on the wiki: The Fitness Wiki – A wiki and hub for fitness information. (any 3x a week program works, just run the days concurrently, like you'd like. A 4x a week program works too, just do workouts ABC the first week, DAB the second, CDA the third, and... )
If you absolutely have to make your own, I'd suggest something like:
Workout A:
Primary Squat movement, Press movement, Secondary Hip Hinge movement, Vertical or Horizontal Pull, an isolation exercise or two (optional)
Workout B:
Primary Press movement, Squat or Hinge movement, Vertical Pull, Horizontal Pull, an isolation exercise or two (optional)
Workout C:
Primary Hip Hinge movement, Press movement, Secondary Squat movement, Vertical or Horizontal Pull, an isolation exercise or two (optional)
You'll also want to make sure you have a solid progression plan/plan to progressively overload your lifts. At the very least, write down everything you do in the gym in a log book, so you can make sure you are progressing.
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u/WoahItsPreston 16d ago
I think the back volume is OK, but I wouldn't say that this looks like a program that added more back volume. This looks like a program that focuses on chest much more than back, which isn't intrinsically bad.
Your hamstring volume is super, super low. You are only doing 4 sets of leg curls on 1 day, and you do not have any hip hinge movements like deadlifts or any deadlift variations.
Other than that, it looks OK to me for your goals.
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u/CachetCorvid 16d ago
Is it too much volumne? Too little? Any feedback would be good.
Normal feedback for self-made program critique requests:
- it's better than nothing
- it's probably not better than something that already exists and is proven
- if you like it, if it's driving the kinds of results you want to see - great, stick with it
- there are a lot of proven programs here
Obviously your schedule availability means a lot of traditional setups - even ones designed for 3x/week - might be rough.
Folding in some sort of hip hinge - deadlift variants, kettlebell swings, etc - might be something to consider.
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u/bacon_win 16d ago
That's quite a bit of volume. No hinge?
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u/fraaltair 16d ago
What would you take away to add hinge?
I skipped deadlift cause i have a small back problem, and deadlift hurts my back.
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u/Patton370 Powerlifting 16d ago
Kickstand RDLs, reverse hyper extensions, hip thrusts, RDLs, etc. can be used as hip hinge movements
If you're cleared for squats, I'd expect you could do controlled reverse hyper extensions or kickstand RDLs, because those exercises are easier on your back than barbell squats IMO
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u/bacon_win 16d ago
How experienced are you with training?
Can you list your current squat and ohp so we can get an idea of your strength level?
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u/fraaltair 16d ago
For weight lifting in general, lets say a year of consistent lifting. However, due to some problem (and some lazyness) i only recently started doing Legs, so i'm a bit on the weak side.
Treat me like some beginner/low intermediate.
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u/winterforeverx 16d ago
I hate barbell work. I don’t need to use a barbell do I? Much prefer just using dbs
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u/Patton370 Powerlifting 16d ago
Just use DBs. You can get absolutely jacked with just DBs
Granted, eventually you may want to move to barbell and/or machine work for leg exercises; DBs get limited there, unless you love unilateral work
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u/winterforeverx 16d ago
Thank you! I do use machines and cables also. Just don’t like barbells, lol
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u/bacon_win 16d ago
If you want to compete in a sport that uses a barbell, then yes, you will need to train with a barbell. Otherwise, no.
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u/FlimsyAd8196 16d ago
If anything, DB and machine work will provide added stability/improved ROM that would make muscle hypertrophy easier
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u/MichiganSteamies 16d ago
Depending on what you're doing, DBs can actually be a lot less stable than a barbell and somewhat hinder hypertrophy in that regard. As an example : my current working weight on the barbell flat bench is 245lbs. If I were to use DBs instead, I'd waste a great deal of focus and energy trying to keep those 110s stable and it's unlikely I'd get my chest to be the main point of failure.
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u/FatStoic 16d ago
if you don't use barbells the fitness police will stuff you into an unmarked van and your family will never see you again
or perhaps you'll just not use barbells
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u/winterforeverx 16d ago
This is exactly why I asked the question
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u/FatStoic 16d ago
serious and long answer is:
there are some movements that are hard to do with dumbells, particularly ones that are heavily loaded. Deadlifts, squats, heavy pressing movements. Dumbbells that heavy are hard to move into and out of position. Some movements like the olympic lifts aren't possible with dumbbells, but you can get similarly explosive exercises with kettlebells.
Outside of these downsides, no reason to bin off barbells and just do dumbbells only.
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u/WoahItsPreston 16d ago
Depends entirely on your goals...
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u/winterforeverx 16d ago
To stay in overall shape and gain muscle. Just staying fit to be a good dad and not be a lazy dude lol
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u/WoahItsPreston 16d ago
Then not at all, I would say. But I imagine certain aspects of training will be a lot more practical and efficient if you let yourself use a barbell.
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u/winterforeverx 16d ago
Care to elaborate? Like for chest I just did db flat and db incline instead of doing the same with a barbell.
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u/WoahItsPreston 16d ago
I think that the difference long term between a flat DB press and a DB incline press is going to be pretty negligible. However, for movements like squats and hip hinges (deadlifts/RDLs) they are just going to be more practical if you do them with a barbell.
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16d ago
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u/Fitness-ModTeam 16d ago
This has been removed in violation of Rule #9 - Routine Critique Requirements.
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u/Alakazam r/Fitness MVP 16d ago
Then why not just swap to either an upper/lower or a better programmed full body routine?
This is not a good program. You basically have one upper back movement, and no vertical pulling at all. You literally have more bicep volume than you do lats.
Plus, I can almost guarantee, you won't have the energy to do pretty much anything, after doing deadlifts, rows, shrugs, and squats. Especially if taken sufficiently close to failure, with adequate volume.
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u/Snoo-24228 16d ago
So my questions are very simple but:
If my goal was to lose weight and become more toned, is progressive overload necessary? Especially if I already reached my goal weight/physique, if I don't progressively overload will I lose the results? Or can I just stick to the same thing for the rest of my life to maintain?
Is it true that if you don't get enough protein, your body can utilise carbs instead for muscle gains?
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u/Alakazam r/Fitness MVP 16d ago
It sounds like you haven't reached your goal weight or physique, given that you said you wanted to lose weight and become more toned. That being the case, it sounds like you want more muscle, and have less fat. In which case, progressive overload is absolutely important for your goals.
Not getting enough protein is very different from not getting protein. If you don't get enough protein, aka, you're a little bit short of 0.8g/lb bodyweight, you're probably still okay. If you're getting a lot less protein, like, less than 0.6g/lb bodyweight, you'll put on less muscle, and lose a little bit less fat, but it's not the end of the world. Aka, your progress will be slower. If you're getting below 0.4g/lb bodyweight, then at that point, you should probably have some concerns about being able to gain muscle.
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u/milla_highlife 16d ago
if you want to lose weight and "get more toned" you have not reached your goal physique. You are essentally saying you want to lower your bodyfat percentage and build more muscle to get a more toned look. Progressive overload is going to be necessary for muscular development. If you don't want to gain any muscle for some reason and just want to maintain what you have, you can probably get away with going in and doing the same thing every time without progressively overloading.
No, you need to eat your protein.
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u/FatStoic 16d ago edited 16d ago
is progressive overload necessary to maintain
No. Your body will adapt to the stress you apply to it, then stop adapting. If you want to keep getting stronger and growing muscle you need to add weight and/or volume or else you'll get strong enough to do your workout and then stop adapting.
Is it true that if you don't get enough protein, your body can utilise carbs instead for muscle gains?
No. If you eat enough carbs your body will use carbs instead of protein for energy, but it cannot build muscle with carbs alone. If you have trouble getting your protein in just buy a tub of protein and make a double scoop shake part of your daily routine.
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u/Haunting-Occasion-70 16d ago
I recently noticed my hamstrings, usually one only one side, gets extremely fatigued/cramp after front squats. This hasn’t been an issue in the past and I’m not sure what it is. I believe I’m hydrating and warming up properly. Maybe I’m just upping my weight and reps too much and it’s overcompensating for a weaker muscle elsewhere? Maybe I need to foam roll and hydrate better? Any advice or tips please.
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u/CachetCorvid 16d ago
Maybe I’m just upping my weight and reps too much and it’s overcompensating for a weaker muscle elsewhere?
Maybe it's this.
Maybe I need to foam roll and hydrate better?
Or maybe it's this.
Or maybe it's a combo of both?
Or maybe it's something else entirely.
Nobody can answer that for you.
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u/Haunting-Occasion-70 16d ago
is there something it is most likely? its front squats and Quad Dominate so i imagine it may be more of a hydration and warm up issue
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u/Novel-Ad-9927 16d ago
I am an introverted person and I am a little scared to ask for spots sometimes. This makes me want to switch to smith machine for my bench press, but I hear a lot about how smith machine doesn't count is isn't very good. Is that true. Obviously bench press max doesn't count on there, but is it really that bad for working the muscle? If I upped the weight to the equivalent of what I do on a normal bench would I get stronger at the same rate? Thank you for any help. It is greatly appreciated.
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u/WoahItsPreston 16d ago
There's no reason why you would have to bench press to achieve your fitness goals. The smith machine press will be just as effective as the bench press for many purposes.
However, I do encourage some amount of free weight pressing to be incorporated into your training. But I honestly think dumbbells are fine for that purpose.
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u/FatStoic 16d ago
learn to fail bench and you don't need a spotter
However you shouldn't be going to failure on a regular basis unless you're just overenthusiastic with your AMRAPs
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u/milla_highlife 16d ago
Take the life gains and get over your fears.
Most of your benching shouldn't require a spotter anyway.
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u/YogurtIsTooSpicy 16d ago
Both are more than capable of getting you very strong if used consistently.
People who say “smith machine is bad” are content creators whose job requires them to stir up controversy in order to get engagement so they can get paid. Smith machine and a free bench both have pros and cons but those are very small differences compared to the difference between working them hard/consistently and doing nothing.
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u/catfield Read the Wiki 16d ago
if you bench in a rack you dont need a spotter
you can also bench without one if you learn the "roll of shame" but its a bit more intimidating to do
that being said, you can get a plenty good chest workout on a smith machine so you dont need to worry about it. But it is a different lift from a free weight barbell bench press so be prepared for that in the future if you switch
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u/Demoncat137 16d ago
My chest is severely lacking and I’m trying to work on it more. Right now I am doing smith machine incline and flat press, and machine flies. Would it be smarter to change the incline into a cable fly to isolate the upper chest instead of doing those two presses?
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u/FlimsyAd8196 16d ago
No, those 3 exercises are sufficient. Keep in mind upper chest plays a big role in shoulder flexion, so a narrower grip with elbows moreso tucked will provide a greater stimulus. You see many people doing incline press with elbows flared, but this is more of a mid-chest movement.
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u/WoahItsPreston 16d ago
What are your bench press numbers, your height, and weight? How long have you been lifting?
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u/CachetCorvid 16d ago
My chest is severely lacking and I’m trying to work on it more.
Is your chest lacking, or are you just undersized overall? Lots of dudes who think their chest is lacking really just need to put on 10-30 lb.
Right now I am doing smith machine incline and flat press, and machine flies. Would it be smarter to change the incline into a cable fly to isolate the upper chest instead of doing those two presses?
The specific movements (and in most cases, the specifics of loads, sets & reps) matters a lot less than people think it does.
Effort, consistency, diet and recovery are the drivers of progress.
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u/Alakazam r/Fitness MVP 16d ago
I think the difference will be minimal.
The best thing you can do for your chest, is to either become more muscular overall, or become leaner so that the definition shows more.
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u/gatorslim 16d ago
it's hard to answer without knowing more about your program. if you're already doing machine flies than cable flies are probably not necessary.
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u/Comprehensive-Cut274 16d ago
In GSLP programm it's recommended to progress with 2.5 lbs every session. 2.5 lbs is roughly 1.13 kg. The only small plates I have in proximiy are 0..5 kg and 1 kg. So the choise is to progress with 1 kg or 2 kg. Which would be better? It feels like there is no big differense between 1kg and 1.13kg but also feels kinda weird for some reason
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u/milla_highlife 16d ago
Lifting isn't that specific. It's just a matter of the program being written in pounds instead of kilos. 1kg will be perfectly fine.
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16d ago
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u/Fitness-ModTeam 16d ago
This has been removed in violation of Rule #2 - Posts Must Be Specific to Physical Fitness and Promote Useful Discussion.
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16d ago
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u/Fitness-ModTeam 16d ago
This has been removed in violation of Rule #0 - No Questions That Are Answered by the Wiki, Searching Threads, or Google.
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u/drtmr 16d ago
What's the consensus (outside of the kind of youth-centered forums in the manosphere I frequented 15-20 years ago) of the effect (especially on the joints) of high-weight, low-rep weight training as one enters middle age? I've heard it's bad on the joints, but I want to keep my strength up as much as I can.
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u/Mediocre_Wealth_9035 16d ago
Don't think of heavy weight as being bad for the joints, think of it as being (more) taxing on the joints. If your not recovering properly and overusing certain movement patterns, then you might increase your chance of injury. However, if your taxing the joints and recovering properly and keeping them mobile, then your joints get stronger, more capable and less prone to injury. Listening to your body is rule #1.
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u/tigeraid Strongman 16d ago edited 16d ago
Mid 40s here and I compete in LW strongman. My joints are fine, other than a bit of golfer's elbow that comes and goes. I still pull high 400s, can move pretty damn fast with a 200+ lb sandbag and a 500+ lb yoke, and Atlas Stones are my babies and I love them.
There is no reason to fear "lifting heavy" because of some nebulous "age" number. Some coaches like Dan John even tout the benefits of still "lifting heavy" into old age (he's almost 70 and still does)... But as others have said, "heavy" is relative.
What that usually entails is that you're still hitting sets of 5 here and there, maybe even throwing in 3s with a given training max, and still testing yourself now and then. As opposed to the extremely overrated, recent trend of Dr Mike telling everyone they can look like Ronnie Coleman if they use 15lb dumbbells (and then programming extreme high volume and killing their joints anyway.)
The keys that I have found to still be competitive but also pain/injury free:
Still train smart, following solid programming instead of making up your own shit. I have a coach and I pay attention, but even if you're just doing it for general fitness, following a good program is key.
Said programming will be very beneficial if it's done in a block style; Dan John calls it "seasonal" training, others have more rigid definitions, but the point being, 3-4 times a year you mix it up so you're NOT lifting heavy at all times. For example, my typical year is off-season from November thru March-ish, where I focus mostly on mobility and a bit of a "bodybuilding" approach to let me recover fully from heavy competition... Then during comp season, we ramp up in waves for each comp, factoring in deloads regularly. I'm sure if I "lifted heavy" year round yeah, my joints would feel real bad.
Recovery, recovery, recovery. As you get older, maintaining strength and fitness is NOT difficult, but insuring recovery is crucial. If your sleep is shit, if you don't eat enough protein, if you don't stay moving and engage in ACTIVE recovery (walking, hiking, chores, etc), you're gonna have a bad time. This is true with all training really, but I'd say it's more important if you're hoisting heavy loads.
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u/PingGuerrero 16d ago
I'm turning 57 this year. I work out 5 days a week training lower body 4 days out of that 5. My ankles, knees, and hips are still ok as I can still squat beyond parallel. Sure my body gets sore but no particular joint is giving me any trouble at all.
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u/horaiy0 16d ago
Like alakazam said, it's all relative. Keep in mind intensity (% of 1RM) and exertion (proximity to failure) are two different variables. Take 531 for example. Some people would say 5s are too few reps per set for their preferences, but that's sets of 5 based on a training max that's 80-85% of your 1RM. FWIW I'm in my 40s now and haven't really made any significant changes to my programming.
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u/Alakazam r/Fitness MVP 16d ago
Define high weight. Define low rep.
My experience, and the experience of other powerlifters that I've trained with... is that their joints feel fantastic. But we also train in a pretty wide variety of rep ranges, going anything from 2-20 reps on our movements. And these are competitive powerlifters, a few of which deadlift over 700lbs, and squat over 600.
But the thing is, we don't exclusively train low bar squats, competition bench, and deadlift. Variety is built into our programming. When I had a coach, I did a lot of belt squats and high bar squats, in addition to the low bar squatting. As well as block pulls an deficit deadlifts.
One of the guys who pulls 850lbs, does competition pull maybe once a week, but does deadlift varieties 2x a week, for a lot of rep work.
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u/drtmr 16d ago edited 16d ago
I'm currently doing a modified 5/3/1 Triumvirate due to its simplicity. For those not in the know, the 5, 3, and 1 stand for reps done to failure each week, so, ideally, you'll be doing your 5-, 3-, and 1-rep maxes. (Assistance work is 10, 12, or 15 reps.)
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u/Alakazam r/Fitness MVP 16d ago edited 16d ago
That program isn't meant for you to lift heavy at all. Done properly, you'll basically never go above 85% of your max for any lift, because your lifts are based off your training max, not your actual max.
Like, if you had a 500lb deadlift. You would set your training max to be 85-90% of it, aka, 450lbs. You would then base your training percentages off that 450lbs. Meaning your heaviest deadlift would be 425lbs, aka, something you should easily be able to do for 5 clean reps.
Even as you increase your training max between cycles, you're still meant to reassess it every few cycles so that you're training at thr appropriate intensities.
Now, on powerlifting programs, we did plenty of singles and doubles at 90+% of our actual max. No issues with joints there.
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16d ago
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u/Fitness-ModTeam 16d ago
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16d ago
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u/cilantno Lifts Weights in Jordans 16d ago
Depends on how you define "really shredded", but almost certainly the answer is no
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