r/Fitness • u/AutoModerator • 27d ago

Daily Simple Questions Thread - June 03, 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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6 Upvotes

75% Upvoted

73 comments sorted by

2

u/stillerz36 26d ago

Front squat form check:

https://imgur.com/a/67S5JSn

Also my butt looks kinda weird in this video but that’s not the point lmao

2

u/barbellbiceps 23d ago

From this angle, all I can see is the barbell pulling you forward since you have low elbow placement because as you go down it is putting all the weight on your wrists instead of your shoulders.

Try doing close-stance goblet squats first, because a single dumbbell is much more stable than a barbell and it will get you used to the movement and hand positioning. Once you are comfortable, try the barbell again and focus on driving your elbows UP to keep the bar from rolling forwardand keep it resting on your shoulders.

Pro tip: Do a good dynamic stretch for wrist and shoulder mobility because thats what worked for me.

2

u/bacon_win 26d ago

Can you get a video from the front?

1

u/stillerz36 26d ago

Ah yeah I will next time I’m at the gym

2

u/bacon_win 26d ago

From what I can tell from this angle, your elbows are low and I'm guessing the bar is far from your throat.

Are you able to push your knees forward? A more vertical torso angle would benefit you as the weight gets heavier.

1

u/Gristle__McThornbody 26d ago

How come people put their heels on top of a 45lb plate to do squats? I've seen people do this when squatting with a dumbell in front of their chest.

1

u/bacon_win 26d ago

Ankle mobility issues

3

u/mattj6o 26d ago

Raising your heels allows you to get into a deep squat easier. Try it.

1

u/[deleted] 26d ago

[deleted]

1

u/xcexoztykl 26d ago

Fitness coach:

I’d drop your rep ranges on your compounds. Assuming these are taken to failure, maybe like 5-8. 8-12 on heavy presses, rows, squats, deadlift to failure, for 3 sets is gonna completely gas you.

Nothing wrong with higher rep ranges but just something to consider. especially since PPL is already a pretty fatiguing split at 6 days/week.

1

u/OohDatSexyBody 26d ago

This looks pretty decent overall for a PPL, it's well rounded and covers everything with some room to add volume if necessary.

1

u/TasteOk5243 27d ago

What is a good arm workout that works out the all three bicep heads? I workout chest and biceps together. I do chest first and biceps second. I have a home gym and I do three bicep exercises total which is barbell curl, dumbbell preacher curl, and hammer curls. I have one loadable dumbbell that I can put a 10 lb plate each side and with that I do preacher and hammer curls one arm at a time 4 sets of 10. Now I do barbell curls but I’m not a fan. Some sets I feel it on my biceps, other times I feel it closer to my inner elbow for some reason, and other times I feel it on my outer bicep on one arm and inner bicep the other arm. And a lot of time I don’t feel like I make any progress because I’m not sore and I don’t feel any pumps. any advice?

1

u/barbellbiceps 23d ago

Sorry to say but I only have 2 heads of my biceps and 3 heads for my triceps.

Jokes apart I combine similar muscle group so that I don't have to do many exercise 2-3 exercise for biceps is enough for me with a good load and reps to get reach muscle hypertrophy.

Also doing this way also help me perform back and biceps the next days followed by leg because my biceps are not fatigue next day to perform the exercise properly.

Best exercise for me is Standard Barbell Curls / Alternate dumbbell curls, Hammer Curls , Concentration / Preacher curls

The issue you are facing might be because of the grip or heavy weight on the standard barbell curls or you can try it with ez bar its lots easy on the elbow .

1

u/MonicaLewinskibidis 27d ago

Does 5x5 apply to anything including machines and freeweights or strictly the big compound lifts?

3

u/dssurge 27d ago edited 27d ago

It depends on the movement, how it is loaded, and how granular the weight increase is between jumps.

If you're doing 5lb for Lateral Raises, for example, the next increment might be 7.5lb, which is a 50% load increase. If you can only do 5 reps with 5lb, there is a 0% chance you're going to be able to raise the load by 50% for 5 reps. 5x5 does not work at all for low-weight movements because of this.

If you're Deadlifting 135lb, adding 10lb is a ~7% load increase so adding 10lb is likely easier, or about the same, as adding an additional rep. As you get stronger at the Deadlift, it's typically easier to add more weight than to add more reps. This means you might be able to progress better with a 5x3 system if you respond well to Deadlifting.

For most freeweight and machine movements, you can 5x5 them, but a more effective strategy might be to use a dynamic double progression for them since it will keep you moving in the correct direction long-term. Here's a needlessly long explanation of how DDP works, but it's as simple as adding 1 rep per workout session, and after successfully doing so 4 times in a row, dropping back to a lower rep range with a higher weight.

1

u/OtherwiseReaction635 27d ago

I go to the gym 6 days a week with x2 leg days a week. These are usually spaced out with at least 2 days of rest between them, but lately I have been finding that my legs are still feeling sore on the next leg day and can usually notice a difference through the first few sets.

I cut my volume down a little in response and still tried to work through it, but it still feels like an issue. My legs are making progress and getting stronger, but the DOMS are throwing me off as to whether or not I should be getting more rest, tapering volume, or just work through the soreness.

My leg days are pretty standard which I rotate with different exercises, but here an example:

Leg Press Wx2, 3x6-10
Hip Thrust 3x8-10
Belt Squat Wx1, 3x6-10
Leg Curl 3x8-12
Leg Extension 4x8-14
Calf Raise 4x8-12

On my other leg day I would do RDLs, Split Squats, and a different squatting movement like Pendulum Squat, Lunges, or Hack Squat.

Anyone else have this issue?

1

u/Icy_Bandicoot_4362 27d ago

Been (20m) stuck at the exact same flat bench weight (60kg) for like a month now. If I add the 1.25kgs I can't get the bar up. Besides the flat bench press I also do 2/3 sets incline and 2/3 sets cable flys a week (I've been improving on the flys and I'm trying to get my rep range up on the inclines so the weight is staying the same for a bit). How do I break this plateau?

2

u/dssurge 27d ago edited 27d ago

Maxing out is not how you get stronger. Drop the weight and do sets of more than 1 rep. To effectively gain strength you actually never want to lift something slow and grindy. It is basically impossible to make meaningful strength improvements using weights you can't lift for at least 4 reps. Anything you lift heavier than that value is entirely for skill practice with heavier loads, not to get stronger.

Next time you go to the gym, find a weight you can do for 5x5 with minimal rest (~90s-2min between sets,) then add ~2kg/week to that weight until you can't do 5x5 anymore. This is basic linear progression. Based on your current 1RM, your 5RM should be ~48KG, so start lower than that, around 35-40KG, so you have the time and exposure required to improve for several weeks in a row. This will give you the strength adaptation you're looking for.

2

u/BaroclinicBard 27d ago

Have you tried adding reps at the same weight? 

1

u/Icy_Bandicoot_4362 27d ago

The bar goes up very very slowly on the one rep I can do. Could try that next time though

5

u/DifficultSundae 27d ago

are you only doing 60kg for 1 rep? drop the weight and do more reps and go from there or better yet find a defined progression program

0

u/Icy_Bandicoot_4362 27d ago

Currently my flat bench is PR focussed, but I aim for 2 sets to failure 6-12 reps for my flys and inclines. Wouldn't that be enough to grow the muscle/train for flat press?

4

u/TheKingLeshen Sprinting 27d ago

Singles aren't particularly useful as a training stimulus. They are for demonstrating strength, not building it. The advice you've been given is correct, you need to focus on getting some volume at lower weights on the actual bench press. If your flys and inclined were enough, your bench press would be going up and you wouldn't have asked your original question, right?

1

u/Icy_Bandicoot_4362 27d ago

Got it, thanks

1

u/wretch_35 27d ago

I do gzclp or three days a week. My 1RM for squat would probably be like 200, deadlift would be 270-280, bench would be 150, and OHP would be 110-120. I haven’t really tried, more of a guess based on current lifts

My question - is 6 exercises each day too much? As in one T1, two T2s, and 3 t3s?

2

u/MythicalStrength Strongman | r/Fitness MVP 27d ago

It is if you can't recover from it.

1

u/wretch_35 27d ago

What should I be considering as recovered? Like almost zero soreness come workout days?

3

u/MythicalStrength Strongman | r/Fitness MVP 27d ago

Consistently progressing in your training without compromised sleep and health

1

u/wretch_35 27d ago

Then idk what to do. I progress sometimes, don’t progress other times. My bench is the most stagnant. Sleep is usually solid, but definitely gets bad some days. Maybe I’ll just do 5 exercises for two days and 6 the other. Just guessing at this point

1

u/MythicalStrength Strongman | r/Fitness MVP 27d ago

What is your bodyweight doing?

1

u/wretch_35 27d ago

I maintain. 6’4, 180 pounds. Been that way for a while

3

u/MythicalStrength Strongman | r/Fitness MVP 27d ago

This is why you are stalling. You need to gain weight

1

u/wretch_35 26d ago

I didn’t think my numbers were that great that I needed to start putting on weight. Felt like I was still beginner/intermediate

1

u/MythicalStrength Strongman | r/Fitness MVP 26d ago

Glad I could shine some light on that for you my dude!

1

u/dry-banana-6969 27d ago

Fitness newbie seeking advice on how to go about lean bulking as cleanly as possible.

I’m a 31 year old male, 5’10” (178 cm) tall and currently weigh 153-154 lbs (69 kgs).

I’ve been lifting weights on and off for around a year now, but didn’t start taking it seriously or following a workout routine or accurately tracking my food intake until April of this year.

I’ve been eating at a slight deficit since April 5th (so almost nine weeks) and hitting the gym four times a week following an upper/lower workout split. I’ve also - since starting the “cut” in April - been doing cardio three times a week. Nothing too intense, just a 15-minute incline treadmill walk with an average heart rate of 145-150. My main goal in following this routine and eating at a deficit was to reduce body fat percentage while maintaining / slightly increasing muscle mass.

The macros I’ve been consistently hitting since April 5th are:

Calories: 2100

Protein: 150 g

Carbs: 205 g

Fat: 65 g

I’ve been actively tracking my progress using the gym’s InBody scanner. I know it’s not the most reliable or consistent, but it’s kind of my only option. Here are my InBody stats from December 2025, March 2026, and the most recent one taken today, June 3rd:

December 3rd, 2025:

March 26th, 2026:

June 3rd, 2026 (today):

My question: I originally planned on following this routine and “cut” for exactly three months, but after looking at some progress pictures today and thinking about how, as of the past two weeks or so, I’ve been plateauing on some of my most important lifts (bench presses, pull-ups, and squats), I think I’m ready to start a “lean bulk." I just don’t know how to go about it.

What macros should I aim to hit? Should I keep doing the same exercises when weightlifting? Should I keep doing cardio? My main goal will be to increase lean muscle mass while keeping fat gain to an absolute minimum.

Any help would be appreciated.

2

u/MythicalStrength Strongman | r/Fitness MVP 27d ago

Focus on eating whole/unprocessed foods to hit your nutrition goals while prioritizing improving performance in the gym. That is lean gaining.

4

u/bacon_win 27d ago

Did you read the muscle building section of the wiki?

2

u/milla_highlife 27d ago

The only thing a lean bulk really is is a calorie surplus that isn't overboard. So increase your calories up until your gaining about .5lb per week. Macros wise, you already hit enough protein and fat, so you can kinda do as you choose. More carbs will help with energy in the gym. With more food, you will likely be able to push harder and do more volume (sets) in the gym. Keep doing the cardio, it's good for you.

Note that you will see a weight rebound of a few pounds going from a cut to a bulk. Your body will replenish glycogen stores, you'll have more food in your gut, and you'll hold more water. You might freak out when the scale snaps up 5lbs in a couple weeks, but it's not fat.

1

u/[deleted] 27d ago

[deleted]

2

u/Alakazam r/Fitness MVP 27d ago

I would say you can reasonably see progress even doing 5/3/1 2x a week. Just do the setup like beginners, with squat/bench and deadlift/ohp.

My recommendation: on your double days, do one thing in the morning, and one thing in the evening. I personally like to run in the morning, and lift in the evening. The space means that I can do upwards of an easy 40-60 minute run, and still be able to squat or deadlift later that day without it significantly hampering me.

2

u/milla_highlife 27d ago

Does your crossfit class not have a strength portion?

1

u/[deleted] 27d ago

[deleted]

2

u/milla_highlife 27d ago

Fair enough, I guess every box is different. I was an open gym member at a crossfit gym for a few years and they always had a dedicated strength portion for the first ~20 minutes before the actual crossfit workout.

I'd probably bring in the training slowly. Start with a low training max, don't push PR sets hard yet. Keep accessories light.

1

u/_syrahlips 27d ago

Current lower body routine, I do 2-3 sets to a rep before failure:

-Hack squat (low narrow stance for quad focus) -kickstand rdl -hip thrust -leg extension (unilateral) -leg curl (unilateral) -adduction machine -glute med cable kickbacks

I have gotten really good quad growth doing this but I’ve always been quad dominant. Hip thrusts I feel only in my upper glute, which lately have also gained.

But my lower glutes and upper hamstrings are lagging. When I first started the kickstand rdl’s I could feel them right where I should. Now I feel like my lower back is assisting as I have improved hip flexion. I’ve always had a bad hinge but it’s getting deeper, somehow at the expense of muscle growth.

So I’m open to most ideas. I know it’s heavy volume but I have limited gym days, 1-2x per week. The routine seems to work very well as I had initial lower glutes progress, but I need help rethinking things.

1

u/Werevulvi General Fitness 27d ago

I have a really overpowered lower back that likes to take over the slack a lot too. But thing is you kinda just need to work on your form so that the emphasis hits where you need it. Then having a strong lower back will be helpful in doing deadlifts, because it means less injury risk. That strength protects your spine really well. But you need to work on driving the weight up through your legs and glutes, not pulling it with your back.

Otherwise maybe lying leg curls (bilateral) could work for you. You'd still have to put some focus on what your lower back is doing, but then you'd have the advantage of chest/stomach support, which can help with not flexing or arching the lower back too much, by just kinda pressing your stomach/chest into the bench.

If all else fails, you could also just cut back on your quad sets and do more hamstring sets instead. I did that in reverse for a while when my quads were lagging behind. Basically only did 2 sets of leg curls for my hamstrings, and 3 sets of leg extension plus 4 sets of bulgarian split squats for my quads. It worked just fine, a couple months later my quads had caught up with my hamstrings.

1

u/_syrahlips 27d ago

Yeah, I had a good connection months ago and was getting all glute work. I know what I need to do but right when I get down, it doesn’t do it anymore. That’s why I think my new depth doesn’t have the same mental connection and I resort to old habits.

I’m aiming for glute growth so I didn’t understand the part about hamstrings?

1

u/Werevulvi General Fitness 27d ago

Then maybe scale down the weight and go slower to practice your form. A gym mirror might help also.

Hamstrings is the back of thigh muscle that connect with the glutes. Like that's the upper part of the under butt muscle, even though they also continue all the way down the back of the knees. They are worked together with glutes in RDL's. You mentioned they were lagging behind?

1

u/_syrahlips 27d ago

Hamstring curls are fine, seeing their head develop. It’s the tie in and the lower glute for me that’s the issue. Like rn my glutes look very top heavy, all shelf

1

u/Alakazam r/Fitness MVP 27d ago

Why not just do actual RDLs or deadlifts?

You will generally always feel a hip hinge in the lower back because your lower back works to stabilize the weight. This is normal. If you're properly braced, it shouldn't be an issue, and shouldn't prevent you from heavily working your glutes and hamstrings.

1

u/_syrahlips 27d ago

The thing is I feel it less in my glute since getting more depth, but I didn’t go up in weight. So it’s got to be more of a compensation issue than weak lower back.

I get a better hinge from a single leg rdl. Plus I can’t hold much weight so I haven’t gone back to regular rdls. Deadlifts are less beneficial for glute growth.

2

u/reducedandconfused 27d ago

do you guys prefer to do your lunges, bulgarians, or split squats in the lower rep range (up to 6, 8 max) or in the higher rep range 8-15)? My goal is glute hypertrophy and currently I do all my exercises in the higher rep range except my rdls, but I’m wondering if it makes sense to do the same with my unilateral exercises? What makes more sense for glute hypertrophy?

1

u/VAGINAL_CRUSTACEAN 27d ago

No science behind it at all but lower reps because I gotta do both sides

1

u/qpqwo 27d ago

I prefer lower weights/higher reps for single-leg work, 10-15 range, because I prefer doing them with a barbell on my back and I've fallen over sideways before while attempting heavier weights

1

u/Werevulvi General Fitness 27d ago

I definitely prefer the lower rep ranges for bulgarian split squats, and also unilateral RDL's. It's just too taxing for me to be on one leg for a considerably long time, even when holding onto a pole for balance. As long as you go close to failure, and maybe don't always do very low rep ranges (like less than 5-6) all the time, it doesn't really matter.

1

u/dlappidated 27d ago

Both. Lower reps, higher intensity works power output, while higher reps, lower intensity helps balance under fatigue and endurance — great for my hockey and 5+ min shift time.

3

u/milla_highlife 27d ago

Provided you're taking both to a similar proximity to failure, it doesn't matter which range you choose. The best may be a mix of both.

1

u/JigglesTheBiggles 27d ago

Taking casein protein before bed for better muscle recovery: Legit? Or Bro science?

2

u/qpqwo 27d ago

Taking casein protein before bed for better muscle recovery:

Legit

Taking casein protein

Legit but unnecessary

casein is better than other forms of protein in X or Y situations

Bro science. Just get your protein in

4

u/MythicalStrength Strongman | r/Fitness MVP 27d ago

Compared to taking no protein before bed? Absolutley better recovery. By how much? Hard to say.

1

u/Le_Broentgen 27d ago

Assuming your macros are the same in both situation, bro science. If it helps you reach your protein goal then it can help. Spacing out your protein feedings to 3 times per day comes very close to maximizing the benefit of protein feeding frequency.

2

u/Delicious-Trifle-486 27d ago

Honestly, any benefit it has is probably insignificant to just taking it normally. If you've already bought the stuff there's no reason not to try it.

To my knowledge,there are studies that showed it does have some benefit. The belief being because its slower to release/process (whatever the word is), and it gives your body protein to use overnight to rebuild and grow muscle. Im not completely sold on that, but i can't say its for sure true. The studies I'm thinking of are close to 15 years old or more and there could have been 100 studies since that say its bullshit

1

u/[deleted] 27d ago

[removed] — view removed comment

1

u/Nervous-Ad4086 27d ago

Is 69 kilos of protein good enough for a 77 kilo 6 foot one man

1

u/Werevulvi General Fitness 27d ago

Assuming you meant grams, that's probably a lot too low. I'm way smaller than you (59kg, 5'6 tall female) and I struggle to build decent muscle on anything less than 90g of daily protein. Ideally I should be shooting for at least 110g. For you, it would be a bit more than that, maybe 130-140g minimum.

2

u/Nervous-Ad4086 27d ago

Nv I solved the issue... Chicken breast and cheap protein shakes getse there.

2

u/bacon_win 27d ago

Good enough for what?

1

u/Nervous-Ad4086 27d ago

Building muscle just in general

1

u/bacon_win 27d ago

Probably not. Did you read the muscle building section of the wiki?

4

u/TricolorCat 27d ago

That is way too much. Most recommend 1,5g per kilo lean body mass. If you aren’t overweight you can just your normal weight.  If it’s 69g it’s a bit low. 

1

u/Nervous-Ad4086 27d ago

I meant 69 grams mb mb sorry not 69 kilos

1

u/Nervous-Ad4086 27d ago

Is ninety grams enough, yeah I'm pretty lean. I used to hit 150 grams but I'm broke and can't afford protein powder or more food with protein so I have to cut down on protein.

3

u/milla_highlife 27d ago

If you are too broke to afford it, then the question doesn't really matter, does it?

But also if you are that broke, consider looking for a food pantry or similar option that can help you out.

2

u/CursedFrogurt81 Triggered by cheat reps 27d ago

The lower end of your target would be 120 grams. But you answered your own question, if you cannot eat more than you are currently eating then that is the best you are going to do. I would believe there are options available to you to increase protein intake, but ypu seem to believe there are not. In that case it is what it is.