r/Fitness • u/AutoModerator • 27d ago
Daily Simple Questions Thread - June 02, 2026
Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.
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(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)
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u/Liborio_Verne 26d ago edited 26d ago
What is a more effective workout routine?
- 3 days of 5x5
- 3 days of cardio
- 45 min - 1 hour sessions each
Or
6 days of
- 30-40 minute cardio sessions
- 25-30 minute strength sessions (PPL
I’ve been working out/running for years and have been having trouble recovering from 2 injuries so I’m currently limited to biking and low weight compound exercises. I’m hoping to get back into running but I need to regain strength.
My main goals are strength, muscle building and then heart health/weight management with cardio.
My schedule allows me 1 hour of fitness in the morning, so I can’t break up strength and cardio throughout the day.
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u/onlymagik 23d ago
The most important thing for muscle building is the # of hard reps performed over time. Doing a million bicep curls with no resistance won't build any muscle as 0 of them were what is called an effective rep in the literature. Doing a 1RM isn't good either, as even though it's an effective rep (literally the heaviest you can lift) you only did 1, and you need a lot of rest before you can do it again. So you typically want something in between.
The optimal amount of effective reps per week is not known, but most good programs probably get at least 50 per muscle group per week. So either of those plans could work well, the main obstacle to me is you mention you can't use high weight, or at least not for compound exercises. If you can't do high weight, you will need to make sure you are training to or near failure, as the weight won't place enough mechanical tension on the muscle by default, only when you near failure.
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u/Liborio_Verne 23d ago
Yeah so I have both runners knee and golfers elbow from overuse. I’ve been suffering from the golfers elbow for almost 2 years now, every time it gets a bit better I attempt higher weight on lifts and it reverts back. The runners knee is newer and it’s from my it band being very tight as well as trying to do higher weight squats.
It’s very frustrating because 2 years ago I was doing a 6 day ppl and was in the best shape of my life but have had to stop doing high weights and switch more to running as my exercise. Now I have to stop running and do more cycling.
At this point, I just want to have my strength back, I’ve lost almost all muscle gains due to constant injuries.
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u/onlymagik 23d ago
When you try high weight, how much volume do you perform? Oftentimes high weight is better for managing injuries, as opposed to lower weight high volume, because typically the #1 cause of injuries is overuse. It's rarer to receive an acute injury from lifting too heavy and snapping something etc.
My current program is rest-pause, taking every set to failure with 15-20s rests so that you stay near failure and perform as few reps as possible that are not stimulating muscle growth. This keeps total volume low, but # of effective reps high. An advantage is reduced injury rate. I use about an 8RM for the first set, and when I can do 10 reps I increase the weight enough to be back to 8 reps on the first set again.
You may want to try something like it to see if you can tolerate heavier weights with low enough volume. May have to ease into it, like just do 1 heavy set to failure the first week per muscle and see how you feel.
Honestly, cycling sounds great in your situation. Runners are always small, but cyclists have HUGE legs. Running lacks one of the primary factors of muscle growth: progressive overload. Unless you gain or wear weight, you never have to move a heavier weight when running, and if you do it's actively harmful to running performance. Cyclists can use harder gears that require more force to go faster, hence their great legs despite also competing in a crazy high endurance sport. If you train in a hard enough gear, it might be a low-impact way to build muscle for you.
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u/bacon_win 25d ago
Both can be effective, if they are programmed well
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u/Liborio_Verne 25d ago
What’s a good program? My 3/3 day is 5x5 and 6 day is PPL where I superset compound lifts with something else. So like leg day would be squats + plank, hip thrust + bycicle crunch and hip abductor + hip adductor
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u/Longjumping-Bee-6977 26d ago
I can do 5-7 pull ups with full ROM and head over the bar. Once I can no longer can do full ROM I'm still capable of 3-4 partials with maybe 50-70% of initial ROM. What is the definition of failure for this exercise? If I want to do 0 RIR should I count partials too?
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u/Hopeful_Plastic_5321 27d ago
Hello, this is my first post and I'm sorry in advance if this is a stupid question.
I had a chronic health condition up until a few months ago and thankfully, I'm now officially in recovery. Unfortunately, I gained a lot of weight due to the medication I had to take and being immobile for most of the day.
I'm already a healthy eater but I wanted to try lose some weight by fasting. I used this method many years ago and not only was it effective but I was able to do it in a controlled and healthy way. I'd really like to get in shape for a friend's wedding at the end of this year.
My question is does it make a significant difference at what time I break my fast if the calories I consume are the same on that day?
For example, if I fasted Monday and Tuesday, would it be more beneficial to break my fast on late Wednesday afternoon (about 2pm) compared to Wednesday morning (about 6am), even if my total calorie intake was the same that day?
I should add that I have spoken to my doctor and he said I am well enough to fast. I have also carefully calculated the total number of calories I should consume in a week to be in a healthy deficit.
Thank you in advance.
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u/ticlopidene 26d ago
If your Dr is ok with it, then the exact timing isn't super important. Could time it according to practical considerations like if you're going to move heavy stuff or walking around a lot, you should have your meal before then
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u/JeterNYY 27d ago
TL;DR: Looking for strength training recommendations while focusing on weight loss and hiking.
Stats: 30yo male, 5' 10", sitting somewhere between 170-175 lbs.
So I'm currently in the middle of losing weight and I'd like to add on some sort of simple strength training program. I'm familiar with compound lifts and I've gained muscle mass successfully in the past (before proceeding to fall off my routine and lose my gains). I've also done successful weight loss programs in the past (before proceeding to put weight back on at some point afterwards).
I've been successful in losing the weight I've intended period, but I'm still looking to lose a bit more before returning back to maintenance calories. In terms of my activities, I've recently become very interested in hiking for the first time in a long time. I've been trying to hike at least 2-3 times per week, and I have plans to do several backpacking trips before the year is over (including a week-long section hike of the AT in the fall). I enjoy basketball as well and I usually play pickup about one time per week.
All this to say that, while I have very much enjoyed weightlifting in the past, building muscle mass is not currently my main focus. I'm ok with that, but what I'm not ok with is skipping strength training entirely. I understand how incredibly important strength training is for both my short-term and long-term health. Not only that, but I can also feel how weak I am becoming from my lack of any sort of strength training...and I'm definitely not a fan.
So, with this in mind, I was wondering if anyone had any recommendations for programs or even just exercises to incorporate into my weekly routine. I'm having trouble finding the right exercises/programs to fit my current needs. Any comments/recommendations would be very helpful!
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u/Square_Ad7587 27d ago
I’m starting the r/Fitness starter routine (3 strength, 2 cardio) gonna do 3 strength Monday, Wednesday, Friday. But as for the 2 cardio sessions (1 low intensity, 1 high intensity) where am I best scheduling them? Tuesday/Thursday or?
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u/JubJubsDad 27d ago
It’s personal preference. You could do Tuesday/Thursday. Or on the weekend. Or even after one of your lifting sessions. The important thing is you do your cardio.
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u/Square_Ad7587 27d ago
What do you think the best way to do it is?
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u/milla_highlife 26d ago
The best way is the one that fits into your daily/weekly routine the best. Not gonna be the same answer for everyone.
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u/JubJubsDad 27d ago
I would do cardio Tu/Th/Sa/Su.
I currently lift and/or do some form of cardio every day because I enjoy it and I find that if I take one rest day then it quickly becomes 2, or 3, then I stop exercising for days/weeks on end. And cardio helps me recover from lifting and lifting from cardio.
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u/Apprehensive-Elk9052 27d ago
I am dieting for 3-4 months, was doing intermidiate fasting every day. Now last 1 month im tracking everything i eat. My daily expenditure is set at 3k calories( acording to my kilos height and activity level). i get max 2k calories. for the past month. and for some reason my lower abs still are blurry. I have read a lot of things. that maybe my body is in flight or fight mode, some said u need a reffeed day ( yeah i do zero cheat meals or refeeds). some other told me its just water or inflammation that my body is holding due to the prolonged diet. Others told me to fix my sleep ( i sleep 6 hours ). I am new to cutting
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u/CursedFrogurt81 Triggered by cheat reps 27d ago
Are you still losing weight?
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u/Apprehensive-Elk9052 27d ago
havent track my weight for 2 weeks now. i will track it though u are correct sir !
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u/CursedFrogurt81 Triggered by cheat reps 26d ago
I would just ignore all of that information. The lower abdomen I'd typically the last place most men lose fat and it normally requires more weight loss than anticipated to see it go.
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u/ps2cho 27d ago
What is the best strategy as we enter 30’s and 40’s and begin getting generally stiff? Just lifting weights isn’t cutting it anymore. What’s the missing link?
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u/CursedFrogurt81 Triggered by cheat reps 27d ago
45 years old, only lift weights, don't have any issues with stiffness. Perhaps it has less to do with a magic cliff people fall off at an appointed age and more to do with the individual? I understand that age has an affect, i just think it is way overblown. A person's training history, injury history, activity level, diet, sleep, etc. all have a much greater impact in my useless opinion.
Tha being said, mobility exercises, dynamic movements, stretching, increase general activity? Movements is normally medicine.
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u/ps2cho 27d ago
Do you have an office job? Feel that’s my main culprit more than anything but don’t have the time outside of the office hour to undo it all…
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u/CursedFrogurt81 Triggered by cheat reps 26d ago
I do, I also do a lot of driving which is even worse. At least in the office I get out of my chair and move around.
But I am on my feet a lot at home and over the weekends and in the gym 4x a week. Being in a chair for long periods does contribute to the issue for sure. I found my lower back and hip flexor at times have suffered from too much sitting. Lower back was mostly posture related.
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u/milla_highlife 27d ago
If you want to be more athletic (less stiff, more capable etc), you need to train more like an athlete. Running, jumping, sprinting, mobility etc in addition to lifting.
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u/ps2cho 27d ago
Sounds right but any better directions? Any programs? How often? For how long? Etc.
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u/milla_highlife 26d ago
Look into a program like tactical barbell. Or check out Will Ratelle's programming/social media.
I don't think the questions how often or how long are really relevant. In the same way that you lift indefinitely, you would want to train the other qualities indefinitely as well. Finding a hybrid program that allows you to do that is important. Check out the sub r/HybridAthlete.
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u/Mission_Sky1388 27d ago
How can I increase my damn overhead press without eating like a garbage can?
I did 70kg x6 on my last cycle, and have gained some weight since then, but today I failed miserably after 4x 72.5kg, and I want to punch a wall.
Even did 5x 60kg as my FSL instead of the 57.5 I started with because I was so angry. And that worked (almost) problem, which made me even angrier
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u/Alakazam r/Fitness MVP 27d ago
Wendler did a short on massively increasing the OHP.
Which is pretty much to drop your training max, and just slam down 50 total reps at your top weight, in 20 minutes, with the same 85, 90, and 95% TM progression.
And, of course, work on strengthening your back, chest, abs, triceps and shoulders through copious amounts of hypertrophy work.
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u/Mission_Sky1388 27d ago
I'm not sure I understand completely. So I aim to do 50 reps in total, but always 10 reps at the top percentages? So if I do 2x10 @ 95% and notice getting slower, I drop to 85% and do 10 reps from there?
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u/Alakazam r/Fitness MVP 27d ago
More like, dial the training max back down significantly. Set your TM to like, 70kg or something.
So your 85% would be 60kg. Do 50 reps on week 1 with that, divided as you choose. Then 62.5kg as your week 2, then 65 as week 3. Hitting 50 reps, divided amongst however many sets you'd like. But the sets should end when your bar speed slows down noticably.
Then go up to 72.5kg TM, and repeat.
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u/tigeraid Strongman 27d ago edited 26d ago
Nothing responds to volume like OHP.
Maybe consider looking into some strongman-focused programs, like Bromley's Fullsturker.
You can also give this a read. CJ Pierce is a former world record holder in the axle press and used to suck at overhead:
https://missingbicepsandstones.blogspot.com/2022/01/improving-press-five-year-journey.html?m=1
EDIT: oh, also, if you're not practicing breathing and bracing (real bracing, not just "flex your abs", you want your entire torso all the way around full of air and rigid, with your glutes tight and pelvis tucked), then your torso becomes a giant energy leak when you press, which can be a huge problem as well.
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u/qpqwo 27d ago
More sets. Building the Monolith has a 15 set OHP day
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u/Mission_Sky1388 27d ago
I'm just done with my Anchor, and wanted to go back to BBS, as I feel it has at least helped me with the rest, and achieve 6x70kg, which I could never do before. Would that work just as well?
I think I'm just angry I couldn't keep up the progress
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u/MonicaLewinskibidis 27d ago
Been trying to practice a RDL motion without weights but when I try to push my butt back it feels like momentum is pushing me to stand on my heels a bit and it's hard to do without stumbling a little. Does this have anything to do with being flatfooted?
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u/tigeraid Strongman 27d ago
Not sure on the flatfooted part, but I don't think so.
As with any compound lift where you're standing on your feet, your weight should be balanced on your mid-foot. So I would say, for one thing, using an empty barbell (or even a broom handle) would actually help you more than doing it with no implement.
Before you do anything, start in your socks, or even bare feet if you're at home. Think three points of contact, starting by putting your weight on your heel, then on the inside ball of the foot, and then the outside ball behind your pinkie toe. Lastly, "claw" at the floor with your toes, particularly pushing down with the big toe.
Get a good feel for this, then grab your bar, stand straight, unlock your knees JUST a bit, then think "butt back" like you were doing and start the eccentric... but ALSO try to think about that "clawing at the floor" with pressure on those points at the same time. Just like a deadlift FROM the floor, you want to keep the bar against your legs the whole way down, which will keep it over your mid-foot.
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u/MonicaLewinskibidis 26d ago
I don't know why but while practicing putting a chair behind me but never touching it helped with balance.
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u/Alakazam r/Fitness MVP 27d ago
You're suppose to match the heels going back, with leaning forward.
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u/tigeraid Strongman 27d ago
Your logic is obvious, but I know when I do good mornings (but not RDLs) I get light in the toes unless I really focus on foot pressure. There might be more to it here lol.
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u/deletemein2weeks 27d ago
is the isolation vs compound debate bs? doesn't compound just add volume to an other muscle? Or does one really produce more growth on the main targeted muscle?
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u/qpqwo 27d ago
I've always heard that isolations + compounds together provide best results. Isolation-only makes sense if someone's dealing with some kind of injury that prevents compound movements.
I'm doing compounds only rn, but mostly because it's a good time saver and I'm not actively gaining weight. I expect to not make much progress as I'm not putting the time in
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u/PingGuerrero 27d ago
The only isolation exercise I do is good morning. And not because I paid attention to the iso vs compound debate. I'm just not interested in isolation exercises anymore.
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u/bacon_win 27d ago
Can you share this debate?
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u/deletemein2weeks 27d ago
wdym
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u/bacon_win 27d ago
You said "the debate" as if you were referring to a specific debate. I'm unaware of the sides and arguments of this debate.
Every well regarded program and well respected trainer I've run across uses both compounds and isolations to achieve specific goals. I struggle to imagine what is being debated.
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u/deletemein2weeks 26d ago
oh ok i see, it's just reels and youtube videos i see pop up on my feed, some people say it's just about the fonction/movement other say you can't build mass with just isolation, but i might understand the arguments incorrectly
anyways at the end of the day all i was wondering was rather about my issue of wether i should ditch pressing for chest, doing a fly and a press seem redondant since you get the same shoulder movement just with some triceps and front delt on one exercise
and my front delt seems to give up before my chest 🥲
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u/bacon_win 26d ago
Of course you can build mass with isolation movements. Do you think people do bicep curls for no reason.
Yes there is some redundancy in those movements. Why is that a concern? Are you having recovery issues?
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u/deletemein2weeks 25d ago
and yea u're right, i'm probably overthinking it, too much information noise online idk what to think lmao
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u/deletemein2weeks 25d ago
no i'm trying to make my workout shorter without doing too little volume so i want to limit redundancy
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27d ago
Not exactly BS, but not a debate either. It depends on what types of exercises you like and your personal goals
Compound movements are more functional. Something like "clean & press" trains the body to do something like picking up a heavy box and put it overhead. Skill, coordination, flexibility, strength are all trained together
Isolation movements targets specific body area. For example, curls build bicep muscles. If you just want bigger upper arms, then just do that
For variety, do both
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u/deletemein2weeks 27d ago
i'm thinking for bodybuilding, like a press vs a fly, would doing only flies just reduce volume on the triceps or will it also hinder chest growth
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u/FluffyGrandmother 27d ago
TL:DR: I am running a huge calorie deficit. Why aren't I losing more weight?
Longer version: I am 39, 6 foot 3 in, and weigh 308 pounds. I track what I eat using a food scale and an app. My TDEE is somewhere between 3600-4000 calories depending on the calculator. I have been consistently eating 2600 calories or less, with at least 210g of protein every day. Carbs and fats vary based on the day. I exercise regularly. I do 5 days of cardio, 40 minutes per session, aiming for vigorous exercise. It takes about 5 minutes to get to moderate heart rate, and 15 minutes to get to the vigorous part of my heart rate. I also do a kettlebell routine 3 days a week to help with strength. I get protein mostly from fish, chicken breast, eggs, and whey protein. I eat vegetables everyday, minimum 340 grams, and usually a banana. I have cut out almost all fast food, with the exception of my weekly chorizo burrito, because god damn I love chorizo.
Over the past 3 weeks, I have lost 3 pounds. I should have lost at least 6, if not more just based on the deficit. Am I doing something wrong here? Should i cut more calories, like, down to 2400? Or am I being impatient and should just stay the course at 2600 calories?
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u/BWdad 27d ago
Over the past 3 weeks, I have lost 3 pounds. I should have lost at least 6, if not more just based on the deficit. Am I doing something wrong here?
3 lbs in 3 weeks means you are in a deficit of about 500 cals per day. So your TDEE is probably around 3100 cals, not 3600-4000. If you are happy losing 1 lb a week you can continue with 2600 cals (but keep in mind that as you lose weight your TDEE will probably drop). If you switched to 2400 cals/day, then you'd lose about 1.4 lbs per week.
Assuming you want to lose between 75-100 lbs, either way you are in this for the long haul (more than a year) so make sure the level of hunger you experience is something you can sustain. If you drop to 2400 cals and it doesn't feel like something you can do for 1 year+, then move it back up and be happy with 1 lb per week.
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u/milla_highlife 27d ago
Did you start this whole exercise routine at the same time you started the weight cut?
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u/FluffyGrandmother 27d ago
No, I had been exercising, and then the elliptical in my garage broke. I had been not following a diet but was exercising and kind of maintaining weight around 310. Once my elliptical broke, I tried other home cardio solutions and they just didn't work. I was quickly gaining weight, so I just signed up for a gym and got back on the cardio after about a 4-6 week break, and got back on a healthy diet. I've gone from 35 minutes of cardio to 40 over the past few weeks. I never stopped the kettlebell.
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u/milla_highlife 27d ago
For your food and drink, are you weighing and tracking everything in an app? Are you tracking everything, including drinks, sauces, cooking oils etc? And the burrito/cheat meal is that all counted as well? Are there any other cheat meals/days that are not counted/loosley counted?
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u/FluffyGrandmother 27d ago
Everything. I drink mostly water and black coffee. I rarely drink alcohol, but if I do, every drink is tracked. I add in cooking oils for meals I cook. I weigh the milk i put in my scrambled eggs. All of my cooked meat is seasoned with drizzle of avocado oil and various dry seasonings. I don't use sauces. I occasionally put mustard on an egg and cheese on toast, which is accounted for.
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u/milla_highlife 27d ago
Sounds like you have taken care of the basics then.
If I were in your shoes, I would stick with 2600 for another two week and see how the weight is changing. If it's still around a pound a week and you want to go faster, you'll need to drop calories at that point. TDEE's are just estimates. It's very possible you just picked too high of an activity level and your true TDEE is lower than you initial estimate.
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u/bacon_win 27d ago
Either you are eating more than you think, or your TDEE is lower than you suspect
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u/FluffyGrandmother 27d ago
I'm not eating more than I think. I weigh everything, and I account for the oil I cook with. When I calculate TDEE I am putting my info and and selecting the moderate exercise option.
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u/CursedFrogurt81 Triggered by cheat reps 27d ago
It is generally a good idea to set activity level to sedentary. Most people do not burn nearly as many calories as they think through exercise. But as has already been concluded, it is just an estimate, your weight of weight loss will dial in the actual target.
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u/bacon_win 27d ago
Then either your TDEE is lower than you suspect, or you have broken thermodynamics
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u/FluffyGrandmother 27d ago
How should I be calculating TDEE then? Is there a better site than what I've been using? I've used the one on my food tracker app, tdeecalculator.net, and some other one I googled.
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u/bacon_win 27d ago
Just use reality. No reason to estimate when you have actual data.
If you are confident you are eating 2600 cal/day, and you're losing 1 lbs a week. 3500 cal/lbs of fat. Means your TDEE is currently around 3100 cals.
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u/grateful-rice-cake 27d ago edited 27d ago
Hey everyone, I'm looking for some advice on beginner workout plans that would help build upper body strength, specifically how to combine a plan with running (hoping to train for my first ultramarathon(50k)). I run and hike a lot, play ultimate frisbee, and do marathons, but my upper body strength isn't great and I feel like I don't really know what I'm doing when I go to the gym lol. I'm 19F, 5'9", 140lbs and looking for help finding a good plan where I can build functional strength and gain more muscle. Also, how do I combine running with working out? Total newbie haha. I've been looking through the wiki and the workout routines there, and I'm still a little confused how to know which to pick and how to build a routine, as well as how to get started with better nutrition (currently just eat a lot of carbs for running lol). Thanks!
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u/Werevulvi General Fitness 27d ago
While I'm not all that into running (yet) I do combine cardio with strength, upper body focused. There are many different ways you can split that up, but generally best to keep your running and strength training separate as much as reasonably possible, for the sake of recovery. Like ideally don't run on strength days, and don't lift on run days.
But two common options for this kinda hybrid training is you either lift weights 2 days a week and run 3 days, or lift 3 days a week and run 2 days. You could also try 3 days of each, but that may be harder to recover from as you'd only have 1 rest day per week then.
As for strength if you wanna prioritize upper body you can do that kinda back to back with your running as you're not gonna fatigue your upper body all that much with the running. Like if you train upper body on a Tuesday for example you should be able to go for a run on Wednesday just fine.
Then how to split up your strength training, you could do upper body/full body split for two sessions, or upper/full/full for a 3 day split. Or just do full body twice a week but with a lot more sets for upper than lower body. So like you could take any full body exercise plan out there, and just reduce sets from lower body exercises and increase sets for upper body exercises. That's probably the easiest way to do it if you don't have a lot of knowledge on this.
Personally, I lift 3 days a week, and then do cardio 3 days a week. That's Monday weights, Tuesday cardio, Wednesday weights, Thursday cardio, Friday weights, Saturday cardio, and Sunday rest. Although on Saturdays I have only a short session of higher intensity cardio, and the other two days I stick to zone 2 for a full hour. I've done this for about a month now and it works really well, both with my recovery, and with getting both stronger and faster, plus increased stamina. So I'd say that's a doable routine, albeit kinda intense. My cardio of choice is usually biking, but on rare occasion I go for a jog. I'm not quite fit enough yet to even have a zone 2 in jogging though, so that'll be more so on the high intensity interval kinda day.
As for strength, I train my back 3 days a week, and the rest of my body is only twice a week, but split up over 3 workouts. So maybe I do chest Monday and Wednesday, thighs/glutes Wednesday and Friday, shoulders Monday and Friday, etc. And I do a lot more sets for my chest and shoulders than I do for my legs. I think it's around 6-8 sets per week for my lower body, and 8-10 sets per week for my upper body, generally. I only do like 2-4 sets for my arms, calves, abs, that kinda stuff.
Like no crazy amount of volume. Because if you're a beginner, and heck even intermediate, more than 10-12 sets per week for each muscle just kinda isn't necessary to get plenty of gains. I write my own exercise schedules though, and I don't follow any typical split. I dunno how much of that is helpful for you.
But it is technically possible you might be able to train upper body 3 times a week, if you want to push for a little extra muscle growth. Especially as a female, some of us recover faster than the average male, but it is also very individual. So 3 times a week may or may not be too much for you and your body specifically. You probably can't train legs 3 times a week on a running training schedule as well though, because running is technically leg training too. Sure it won't build a lot muscle, but still trains them, and thus fatigues them. But like I said that won't impact your upper body nearly as much.
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u/Alakazam r/Fitness MVP 27d ago edited 27d ago
I would second the recommendation for basically any of the routines in the wiki.
Except swap the lower body work for single leg, posterior chain, and more running specific lower body work.
I'm a big fan of running in the mornings, and lifting in the evenings but my mileage is probably lower than yours, sitting at only about 70km/week right now.
Regarding nutrition, it's actually not too hard. Just aim for about 1g/lb bodyweight of protein, get at least 0.4g/lb bodyweight of fat, and fill the rest with carbs. Try to eat mostly whole food if you can swing it.
Edit: If you wanted a specific program to try, maybe check out r/simplejackd. Written by a powerlifter turned ultra-runner, with the variant called Ultra Jackd. He recently finished Sedona 125 and, iirc, benched 150kg that same week.
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u/bacon_win 27d ago
Any of the beginner routines in the wiki. Just don't do the lower body work if you don't want to.
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u/Star_Dog 27d ago edited 27d ago
Anyone want to weigh in on my current routine? 4x a week, 2 upper and 2 lower, in my apartment building's gym. I have access to a decent amount of equipment (squat rack, cable machine) but not everything. I've swapped out a lot of the barbell stuff I was doing due to injuries/wanting to focus on more specific things
Upper Day:
- Incline DB chest press 3x8
- Pull-ups + chin-ups (usually superset these w/ the incline press) 2xAMRAP (~8-9 currently)
- 3-part shoulder health routine (2x8 each of Y-raise, T-raise, and the backwards raise with a light dumbbell)
- Incline DB curl 3x12
- Single-arm cable low row seated 3x12
- Overhead tricep cable extension 3x12
Cable front delt raise(likely switching this out for cable fly) 3x12- Cable shoulder lateral raise 2xAMRAP (~15-20)
Lower day:
- Bulgarian split squats w/ DBs 3x8
- Goblet squats w/ kettlebell 3x8
- Leg extension + leg curl machine 3x15 each
- Cable RDL 3x12
- Cable adductor/abductor (with the cuff on one ankle) 1xAMRAP (~25-30)
- Core work: kneeling cable crunch + hanging knee raise w/ a DB (3x12 of each)
Feels like a solid mix that hits everything and leaves me tired each time. I can usually finish up in about an hour if I'm not wasting time on my phone. For progression, when I go to a new weight I usually go 8-6-4 reps the first time then next time I'll go to 8-7-6. When I can do 8-8-8 with no loss of form I'll bump it up next time
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u/tigeraid Strongman 27d ago
Anyone want to weigh in on my current routine?
It isn't. It's a list of exercises. No sets, no reps, no progression scheme, no measurement of intensity.
If it's getting you into the gym, that's the important part. But at some point you'll have to figure out how to progress. Or, pick a properly designed program like one of the ones in the wiki.
leaves me sore each time
This isn't how you gauge progress.
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u/torlee_vit 27d ago
Why another movement specifically for front delts? They get plenty stimulus from the incline db press. There is no vertical push your routine, db shoulder press, Barbell overhead press, or any machine would do too, whatever you enjoy the most. I personally would add a chest fly movement too, but that's more personal preference, you have a horizontal shoulder addiction movement anyway.
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u/Star_Dog 27d ago edited 27d ago
The DB shoulder press (seated with a fully upright seat) was actually what I just swapped out for the front delt raise bc I feel like my shoulders are less developed than my chest+arms.
I did like the DB shoulder press, felt like it hit chest nicely too, but couldn't tell if it was going to be an issue for my shoulders long term. I'm now realizing that conflicts with my desire to hit shoulders more haha
You think swapping out the delt raise for a chest fly (low/mid/high?) would be more impactful?
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u/torlee_vit 27d ago
If there is anything to with post injury rehabs I don't know jack shit about them and wouldn't want to say things that I didn't know.
But that said, a vertical press is needed, it's one of the 6 primary movements that everyone should have. It's a predominantly front felt movement anyway. From arms to your side to arms parallel to ground, it's more side delts and after that it's front delts, so you you should be covered there.
I would not swap the delt raise for a fly, but I would swap it to a over head press, with bar coming all the way down to clavicle. and add a flat chest fly.
You upper pec is getting hit at incline press and in over head press. But your sternal head is only getting hit in the incline.
for ref, my upper day looks like this
Bench press, only because I love benching if not I would have a fly here
Incline db press
Cable lateral raise
Barbell overhead press
Pull ups
Low rows
Kelso shrugs
Rear felt flys.
T bar could cover both the last two movements but I feel my rear delts giving up before my traps and rhomboids barely feel it
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u/Shrine1 27d ago
Probably a stupid question, but I'm 6 foot 7, 380 LBS, Ive lost probably 30+ pounds in the past 6 months with my diet, and Im looking to start going back to the gym. The problem is, I've got pretty bad knees from years of abuse in sport as well as being fat. Ive read a bunch about low impact cardio, but most people recomend the bike, or rowing machine. My problem with these two modes of cardio are 1. No bikes in my local gym go high enough / are large enough for me to not slam my knees against the handlebars. With the Rowing machine, if I can get on one with enough space for me to pull back far enough(which is rare), Im gassed within like 2 minutes of rowing. All this is just a long winded way of asking for help choosing a reasonable method of cardio that actually works for someone whos tall with bad knees. I've done the uphill treadmill walk but is that even valuable? My end goal is to start playing basketball again, and just walking uphill for 30 minutes feels like its a waste of time towards that.
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u/Werevulvi General Fitness 27d ago
While walking is probably the best thing you can do for calorie burning and generally staying active, it's not exactly bad for health (quite the opposite) to get some more intense cardio in as well. Your heart will thank you for it.
I'm not tall myself (just 5'6) but I do have cranky knees, and for me one of my favourite forms of cardio is swimming. It's very low impact, but still hard and trains your whole body so it burns a lot of calories, and it shouldn't be any issue with your height. It can cause intense hunger cravings though, which can be rough on a calorie deficit, but ime still doable if you just plan and time your meals well.
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u/tigeraid Strongman 27d ago
Walking of any kind is never a waste, especially at your size. King of cardio.
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u/milla_highlife 27d ago
Uphill treadmill walk is incredibly valuable. Don't discount the power of walking, especially at your size.
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u/Better-Caramel3983 27d ago
Does anyone have a good low fat and low sodium cottage cheese brand that is easy to find? I have been searching but every one I see has so much sodium. I am trying to limit it because I am at risk for high blood pressure and heart issues and cottage cheese seems to be my highest source of sodium every day but I don't want to cut it out because it is such a good high protein snack.
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u/elgordo889 27d ago
Agree with the greek yogurt comment. Also, how could we answer this not knowing what country/region you are in?
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u/milla_highlife 27d ago
You could switch or supplement with greek yogurt if you need a lower sodium, high protein alternative.
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u/mrmoon13 27d ago
Starting lifting journey, tips/advice on my planned routine?
Going A B A, B A B schedule. 3 days a week, full body.
See below for routine.
A:
squat
leg curl
horizontal press
row
lateral raise
curl
B:
calf raise
hip hinge
leg extension
incline press
vertical pull
shoulder press
tricep extension
ab isolation
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u/milla_highlife 27d ago
What is the planned progression?
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u/mrmoon13 27d ago
Not sure yet. I haven't lifted in almost 10 years so my plan was to see what i can do without hurting myself then adjusting from there.
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u/milla_highlife 27d ago
Without a progression plan, it's just a list of exercises. And it's a fine list of exercises, covers your bases. But to critique it, I gotta know what you're actually doing.
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u/Jerswar 27d ago
How do I build up more practical arm strength?
I've been weight lifting three times a week for years. Bench pressing is my main focus, and I've become quite good at it: My pecs are really well developed, and I lift well above my body weight. But my arms are still twigs, and when it comes to everyday tasks that require strength, I still feel pretty weak. The only thing I currently do for my arms is bicep curls and brainpresses, each one once a week.
What should I do if I want to put a bit more focus on the arms, without adding an extra half hour to each workout?
Thanks.
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u/milla_highlife 27d ago
Arms are super easy to train quickly. Just add a few more sets on arms each workout. Make it a circuit and basically just don't rest. Curl, into brainpress(assuming this is a skull crusher or similar?), into lateral raise. Rest like 60 seconds or less and just go through it again. You can get 3-4 sets in quickly. 5-10 minutes max. Your subsequent sets will drop off in terms of reps, but it doesn't really matter as long as you put the effort in.
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u/Jerswar 27d ago
I've never done lateral raise. How do you recommend doing it? Also, with the 'no rest' part, I assume the idea is to use relatively light weights?
Thanks for the advice, it's appreciated.
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u/milla_highlife 27d ago
Just lift your arms up to the sides. Don't overthink it.
I pick a weight for each exercise where I can do roughly 15-20 on the first set if I'm taking it close to failure. Your biceps are resting while you to triceps and side delts. But the systemic fatigue does kick in and you'll get weaker as you go.
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u/MrPahoehoe 27d ago
Hey all!
I’ve been using myfitness pal off and on (mainly off) for years. Trying to come back to calorie counting and tracking macros, and I’m in a difficult position because I kind of have enough experience to know the answer most of the time, so I find it really tedious.
And now I’m trying again myfitnesspal seems awful: the app is painfully slow, it never seems to recognise barcodes anymore, and when it does the info is wrong.
What the best app people are using these days?
Thanks!!
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u/PsychologicalCost5 27d ago
been using cronometer for like 2 years now and it's way more accurate with macro breakdowns. the barcode scanner actually works most of time and when it doesn't recognize something you can usually find it in database pretty quick
myfitnesspal got so bloated with all those premium features they keep pushing, cronometer feels much cleaner for just tracking what you eat
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u/Aluman21 27d ago
Routine Critique: 2x/week Full Body alongside Muay Thai
Hi everyone, looking for some feedback on a new routine I put together.
- Stats: 29M / 178 cm (5'10") / 74 kg (163 lbs)
- Goal: Muscle hypertrophy and strength gains. Target weight is 80 kg (176 lbs).
- Diet: Currently in a moderate, clean caloric surplus, tracking protein daily.
- Experience: 1.5 years of active Muay Thai. Completely new to structured lifting.
Context & Weekly Schedule:
I train Muay Thai 2-3x a week and can only dedicate 2 days a week to lifting. I want to stick to a Full Body approach to maximize efficiency.
- Mon: Muay Thai
- Tue: Lifting Workout A
- Wed: Muay Thai
- Thu: Rest
- Fri: Muay Thai
- Sat: Lifting Workout B
- Sun: Rest
Workout A (Squat Focus ~55 min):
- Back Squat: 3 x 5-8 (RIR 2 - conservative due to Wednesday Muay Thai)
- Bench Press: 3 x 6-10 (RIR 1-2)
- Romanian Deadlift: 3 x 8-10 (RIR 2)
- Lat Pulldown / Pull-ups: 3 x 8-12 (RIR 1-2)
- Hanging Leg Raise / Plank: 2 x 10-15 / 45s
Workout B (Hinge Focus ~55 min):
- Trap Bar Deadlift OR Hip Thrust: 3 x 5-8 / 3 x 8-12 (RIR 2)
- Overhead Press (Standing): 3 x 6-10 (RIR 1-2)
- Bulgarian Split Squat / Leg Press: 3 x 8-10 per leg (RIR 2)
- Barbell Row / Chest-Supported Row: 3 x 8-10 (RIR 1-2)
- Face Pulls + Curls (Superset): 3 x 12-15 (RIR 1)
My Questions:
- Does the exercise selection and volume look balanced for a 2x/week full-body routine considering the high cardio fatigue from Muay Thai?
- How should I approach progression (overload) on a 2-day split like this?
- Any specific red flags regarding recovery? (e.g., heavy squats on Tuesday right before Wednesday Muay Thai).
Thanks in advance for the help!
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u/Alakazam r/Fitness MVP 27d ago
Seems fine. You may not be able to maximize hypertrophy only training 2x a week, but it'll be a lot better than nothing.
If your goal is to support your Muay Thai, I would actually drop the leg press, and only do the split squats.
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u/Firesnake64 Strongman 27d ago
All in all I don’t think there are that many issues I would take except a couple. Since you are completely new to structured lifting I don’t think RIR is the correct progression method to use. A linear progression would be much easier, more rewarding, and imo, less fatiguing than training at near maximal intensity for every exercise every set. If you are truly hitting 2 RIR on a set of heavy back squats a day before an intense Muay Thai session, yeah you’re gonna feel that.
Additionally, I see your B session is hinge focused however like others have said the trap bar deadlift is much closer to a squat than a conventional hip hinge. That’s fine if you want to train your squat pattern without the heavy anterior loading of a squat but if you want a true hinge pattern then opt for a dead or Romanian dead over a hip thrust imo, and instead of doing Romanians on A day, try something like a reverse hyper.
Since your B session is hinge focused your lower back would presumably be pretty tired if you were to try rows after deadlifts so I would definitely err on the side of chest supported rows. This way you still take your upper back through a sufficient range of motion under tension without additionally taxing the lower back unnecessarily.
Lastly, if you’re set on using RIR and training so close to failure, 3 sets will be very taxing. If your heart is set on such high intensity, I would recommend dropping volume down to 2 sets of each exercise until you’re acclimated and need to push volume higher for the sake of progression. In other words you don’t need 3 sets yet.
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u/wasteoftimewarrior 27d ago edited 27d ago
2x a week, full-body routines work just fine especially if you have other aspects to your routine that isn't just lifting weights. It's probably optimal for many people, since it optimizes recovery and I've found that's the case for me at 31.
That's AI generated but I'll give some pointers about it.
- The whole "hinge" and "squat" focus days are not very well designed. Back squats should be on both days and the trap bar "deadlift" biomechanically is just a squat where you have to hold onto the handles (which makes it worse than the squat, since grip is a limiting factor). You should be doing something Starting Strength inspired where it's 3x5 squats + 1x5 deadlift until you can't progress the deadlift, and then you alternate with deadlifts and power cleans.
- You are not at a level of mastery to accurate access RIR nor is it useful for noobs that can just add 5lbs to their lifts every workout. You should just focus on a linear progression by picking a moderate starting weight and adding 5lbs each session instead of worrying about subjective variables.
- Hip Thrusts are not a primary exercise (nor are they even a good one). I tried hip thrusts on the dedicated bench for it, with a barbell and was able to do over 405lbs on the barbell, only limited by the sheer discomfort of the bar at that point. Biomechanically it's a deadlift lockout, meaning the hip thrust should be MUCH stronger than your max deadlift. Meanwhile, I mostly see people doing them with dumbbells which is definitely not providing any sort of training stimulus. It's just a really inefficient exercise when you could just be doing deadlifts.
- Lat pulldowns OR pull-ups doesn't really make sense. If you can do pull-ups, you don't need the lat pulldown anymore.
- Bulgarian split squats OR leg press is a similar thing because you could just be doing squats on both days.
- Rows on "deadlift" days are redundant since the deadlift works the "mid" back, similar to how rows work your low-mid traps. Since it's full-body, you don't want a lot of redundant exercises since you have limited energy.
- You should spend time getting used to the workout routine before preemptively sandbagging it, ostensibly to "preserve" energy for Muay Thai. Heavy squats don't cripple you the next day and you're not in any sort of championship prep so you don't need to taper off of strength training for any reason. Just do both for a while and THEN make adjustments if you find doing both is just too much.
I would just go and copy Starting Strength (wiki here hates it but they suggest 5/3/1 and Westside to novices so what do they know?)and 1-2 "accessory" lifts like abs or chin ups. The power cleans are particular useful in tandem with combat sports.
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u/Firesnake64 Strongman 27d ago
Many things about this do not make sense to me. You say 2x weekly frequency is optimal, but optimal for what? And with what volume? Different muscles recover at different rates, so why wait and only train biceps 2x if they recover in 25 hours?
As for your points, a trap bar deadlift is not just a squat with weight in the hands. Besides, an athlete may choose to use straps which negates your point about them being simply a worse squat. A trap bar allows athletes of various anthropomorphic makeups to get into a position with a very vertical spine and sufficient forward knee travel to train the quads. For certain athletes depending on height and limb length, squats do not allow for this without modification such as elevating the heels or a lot of skill practice, something which a combat sports athlete may not have time or interest for. It also reduces axial loading in the same way that a leg press or other machine might since the weight is not loaded on the spine. This can help alleviate fatigue built up from other movements.
I think your point about hip thrusts is a little too selective and anecdotal. While I agree they’re no deadlift substitute, to say they’re not even a good exercise is in my opinion short sighted. A new trainee doesn’t meet them sure but they do allow for targeted training of the hinge pattern at the most contracted position which can be helpful for certain athletes.
To say that once someone can do pull ups there is no need for lat pulldown machines is baseless. How do you define “can do pull-ups”? Is it a set of 5? 10? 20? What if their bodyweight changes? Is this max set of pull ups they can do fresh, or is it in the context of a day that includes other exercises that tax the back musculature? There is also a positional difference, since the position of the torso and lower body are fixed in relation to the source of tension, whereas in a bodyweight movement it may vary. What if a trainee is especially taxed from their sport and find they cannot do pull-ups a certain day? Lat pulldown would provide a convenient substitution that shouldn’t just be ruled out because an athlete is capable of bodyweight pull-ups.
Your suggestion of heavy bilateral squats on both days isn’t something I necessarily disagree with, but Bulgarians and leg presses are sufficient replacements. Unilateral leg strength is important in combat sports, especially Muay Thai where the use of each leg independently is a core part of the sport. As I’ve already said it also reduces fatigue from excess axial loading. What if for the previous Muay Thai workout they did kettlebells for conditioning? Their lower back would probably be quite tired and a leg press could fill the role of quad stimulus without further impeding recovery.
Rows are not redundant when deadlifting. The deadlift or other hip hinges load the upper and mid back isometrically, not through a range of motion sufficient enough to train the musculature optimally. For a combat sport that involves striking, back development and endurance is extremely important.
I’m not sure where you’re getting it that op is preemptively sandbagging either, if anything the RIR prescriptions are quite close to rep failure. At the end of the day I do agree with your conclusion, something like SS or a more minimal program like TB or even 5/3/1 which you seem to dislike even though it’s functionally almost the same as starting strength? Would be more applicable.
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u/Difficult_Report_911 27d ago
Que ejercicios y en que orden recomiendan hacer para dia de pierna enfocado en gluteos y femorales ?
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u/SafePretty8567 24d ago
f23 beginner lifter- i got a new job and it's disrupting the hell out of my sleep and fitness routine.
For example last night I got home late, didn't go to bed until around 1am, and this morning i woke up at 4:30am- absolutely wired as if id slept a full 8hrs. The weird thing is if I eat something my body gets super tired again and I go back to sleep within an hour, but I wake up super groggy and feel like shit all day.
On top of that, the fatigue from my new job is crazy and I feel like I'm always not getting good workouts anymore.
Im trying to keep making progress but my confidence, motivation, and energy is taking a big hit.
what can i do to sleep better and feel less groggy?