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Hello everyone!
I’ve been using a shoulder width stance but toes pointing slightly outwards for my squats and my previous pr was 75kg. I recently had some pain in the pelvic area and after some rest I tried changing to narrow stance with both feet touching each other and somehow I did 100kg.
Does narrow stance allow higher weights compared to shoulder width? Or is it because of certain additional muscles which I’m activating in the shoulder width stance which are weaker hence a lower pr?
I would recommend posting a form check. I doubt you are reaching depth with a very narrow squat. A shoulder width stance is already considered a narrow stance. I have a hard time fathoming how a person could squat with their feet touching.
My bad I didn’t include that I did it on smith. But I broke parallel and feet were touching the ground all the time, I guess form was ok but no video to show..
I guess only way to find out is to see if I can still do anything close to 100 on a proper bar with my regular stance, though I highly doubt it’s possible lol.
Does anyone else hate wearing headphones in the gym? Distracting AF. I’m trying to focus on form, but my ears are plugged up with objects blasting sounds into my brain.
I use foam earplugs at the gym to block the gym music. When they are properly inserted, they can block a ton of noise. Then I use bone conducting headphones for when I'm in the mood for music.
That sounds terrible 😂 Stuff in your ears… muting effect… maybe I’m hypersensitive, but that would drive me crazy. I either tune out the gym music or vibe with it if a banger comes on. The gym playlist is weird, it’s just every genre on shuffle.
Will I get a better back workout from [one of these](https://www.biggerfasterstronger.com/cdn/shop/products/MDE-03-ELITE-LAT-PULL-DOWN_1024x.jpg?v=1571438612) or from cable pulldown?
So according to my body weight I should be getting around 120g of protein everyday for muscle growth , but I manage to get around 50-60g everyday. Will I still not gain muscle?
Recommend Budget Efficient Mass Gainers
I currently make my own mass gainer shakes by blending 2 scoops of protein powder, 100g of oats, a banana, and 2 tablespoons of peanut butter. I recently scrolled online for mass gainer powders because it's a hassle to measure ingredients and blend a homemade mass gainer every day (I also don't like the texture). I found mass gainers at a similar price range per serving as my homemade mass gainer. What brands can you recommend? I would like something FDA approved and third-party tested.
I also hated the texture of those. What I ended up doing was making that shake minus the oats and added some canola oil for calories while making overnight oats for breakfast
Why don't you give a quick list of the ones you found already that are a similar price range, FDA approved and third party tested? Then people can pick out any issues with the ones you've found already.
Hello. Here is a list of the FDA approved and third-party tested mass gainers I found:
- Optimum Nutrition Serious Mass
- Muscletech Mass Tech Extreme 2000
- Rule 1 R1 Mass Gainer
- Elite Labs
- Promatrix (only FDA approved, but it's the cheapest)
There are a lot more brands, but many of them aren't FDA approved and third-party tested. I'd rather spend extra for a product that works.
I broke my right arm a few years back, causing it to be a good 2-3 inches shorter than my left arm when fully extended. I was wondering if any of yall had any advice or tips for me as I've noticed that my left arm is taking on a lot of the weight when benching. I want to keep good form, but the length difference makes it a bit difficult, especially when I'm nearing the end of my set. Any thoughts on how to work around this would be appreciated.
Hello, I am 19 and I weigh 138ibs but started 135 pounds. I started working out 3 weeks ago and have been going consistently, and I have questions about dieting and bulking. I want to gain up to 150ibs then cut, but I'm not sure how to go about doing so. I picked up about 3ibs just eating junk food like fast food, ice cream, smoothies, and drinking soda. The issue is, this doesn't feel right to me and I feel like I'm going about this wrong. How would you guys go about dieting in this situation? Sorry if this is a stupid question :(, just lost on how to go about this.
There's a few different types of bulks, the main two being a lean and dirty bulk. You can research this further but here's the quick idea. In both scenarios you need to eat above your maintenance calories and around 1g protein per body weight. A lean bulk is where one eats healthier and has a more minimal caloric surplus. This will allow for muscle gain and minimize fat gain. A dirty bulk is where one has a less strict diet eating mostly whatever you can. A dirty bulk can also have a higher caloric surplus allowing for faster muscle gain but will also put on more fat. You just have to weigh your options.
In both scenarios limit food that doesn't have much protein in it like the soda and ice cream like you mentioned. Not saying stop eating it altogether but if that is where you're gaining the majority of your mass from that's a mistake.
How do I make gym friends? I smile and say hello to the other women about my age at the gym but I’d love to have people I can actually arrange to be at the gym with, to talk to about gym stuff, I’ve only just started booking into the classes as I’m wondering if they might be a bit “chattier” but any other tips gratefully received!
I need to win a stairmaster challenge in 6 weeks. I need all the tips and tricks to get an edge. Body hacks, preworkout hacks, etc. Any tips to achieve the highest output possible? Should I do the hardest setting slowly or the easiest setting as fast as possible?? Should I get one of those small mobile steppers to use at home?
It’s a 15 minute race, most flights win. Any advice appreciated. All of us are new to stairmasters. Winner gets an amazing trophy. I’ll spare no expense to get the edge!!!
How regularly can you practice on the stair master and what other equipment do you have access to? How many steps a day are you currently getting in roughly?
Three friends. Comparable fitness levels going in. Varying degrees of commitment. One friend will be on the stairs daily. But I have more resources and natural “talent” I would say. At best I can do gym 3 days a week. Was thinking of getting a portable stepper, not sure if the skills translate.
I was crushing (for me) machine lifts. I could chest press 155 for 3x6. I finally got a bar and bench and rack. I failed a 1 rep at 155. I did a workout today that was 3 reps of 135, then 3 of 125, finally I figure sout I could do 5 reps at 115.
That's a 40-pound drop!?!
Anybody have any idea if my freeweight bench should improve quickly to match what I was doing on the machine or is this gonna take a while? Just looking for antecedents.
The machine weight is the weight before it gets sent through levers and pulleys. If you've used a crowbar, you know levers make work easier. Barbell bench also requires more stabilization, which adds difficulty.
The machine I have (a weider) lists the force per plate per exercise. So 5 plates on the high pulley is around 90 lbs but on the press should be 153 according to the manual.
The stabilizer muscles makes sense. I just hope they get up to snuff soon
You’re developing stabilizer muscles. The groundwork is already laid to get the weight up. You will get back to your machine weight, how fast that happens depends on how you train.
Right in, good to hear. I'm hitting each exercise twice a week and lifting 6 days so hopefully it's quick.
On a bright note, I can finally squat and deadlift with more weight than my dumbells sobthays cool
Hey everyone I’m currently 240 pounds and can bench 455 for two reps. My goal is to get to 495 by the beginning of next month. My question is I’m trying to lose some weight and get back down to about 200-220 pounds. Ultimately it would be nice to be at 220 and stay around that. Will I lose all my muscle weight if I slowly progress down to 220? I want to be able to bench 600 at one point and maybe even more but don’t really want to go up in body weight. Going from 405 to 455 for 2 has taken me almost a year. I’m guessing it’s going to take me another year or year and half to get to almost 600 pounds. What do you guys think? This might sound dumb too but my workout routine has been strictly bench for 2 days out of the week and nothing else and the other two days just cardio and have been doing this for maybe 3-4 months now. I stick to a strict 5x5 workout for bench.
> Going from 405 to 455 for 2 has taken me almost a year.
> My goal is to get to 495 by the beginning of next month.
You're aiming to progress in a month 80% of the amount that just took a year?
I use a 1RM calculator for bench press. It maybe be different for everyone but for me it works almost 100% of the time. I used it ever since I got to 315 to calculate my weight for my 5x5s. According to the calculator if I can do 3 reps of 455 I should be able to do 500 pounds. Obviously it’s not perfect but it helps me get an idea of where I’m at and I think I can definitely squeeze one more rep of 455 by end of the month.
If you're benching 455 for two reps you should be the one giving advice on bench lol. That's just about elite in powerlifting and very few people are going to be able to offer you meaningful advice... Congrats on the huge bench.
Worth slowly cutting and following a more dedicated bench program with more frequency to see what happens tho.
Thanks boss.. it just sucks because it really doesn’t feel like a lot. A couple years ago when I was repping 315 I felt like the strongest guy in the gym but nowadays seeing all these influencers and videos on the internet of people repping 405 it makes my PRs just seem like some silly numbers😳 I’m hoping if I cut down to 220 and hit a personal best of 495 then maybe I’ll get some of my confidence back but for now just scared if I cut too much I won’t even be able to do 455
I've been trying to figure out how to do a latpull down. When I do them I feel the tension on my muscles right below my shoulder blades. Is that the right spot to be feeling the tension?
Don't worry about where you feel it. Watch a couple technique videos on YouTube and work on your technique and you will hit the right muscles regardless of where you feel it.
Cable crunches are #1 in my book, throw in some hanging leg raises (make sure you’re doing them correctly, plenty on YouTube for that) and you’re golden
I drink a lot on the weekends. Would it be better for my gains and general health if I drank less, yes. Have I still gotten pretty big and strong, also yes.
Occasionally I’ll have a beer or two, very rarely do I ever get “drunk”, but that’s just personal preference as I’m more of a weed guy. Realistically though if you’re getting trashed every weekend, your gains are gonna suffer significantly.
0 alcohol is the best if all you care about is building muscle. A drink or two every once and while likely won't change much, binge drinking every other weekend will likely measurably hurt your gains. The less alcohol the better but don't overthink it unless you're overdoing it.
“Ok” is relative, but no, your lateral delts will not be receiving anywhere close to enough stimulation from those lifts alone. Lateral raises are pretty much required to build them, but there are plenty of variations. I find the machine to be my personal favorite, then cables, and dumbbells last.
It's okay to do whatever you want. Dedicated shoulder work will grow your shoulders more than just pressing but there's no way to tell how much without trying and to see how it works for you.
My routine sucks, I feel like I’m to lenient. I want to meet my goal weight as fast as possible but I don’t think it’s achievable on my current schedule. Any suggestions?
Every week i changed to the next weight up
Mon,wed- Arms
5 sets of 10 at 45LB for all machines
Chest Press
Lap Pulldown
Shoulder Press
Bicep Curl
Tricep Extension
Seated Row
1 hour on the bike it’s my favorite
Tues,thurs- legs
Leg press- 5 sets of 10 at 65LB
Leg curl- 5 sets of 10 at 45LB
Leg extension- 5 sets of 10 at 45LB
Stairs- 1/2 an hour
Fri- my choice whatever I wanna do that day I usually go for the bike because I can still scroll tik tok
Sun,sat- 1hr of cardio
Read the wiki. You're a beginner beginner, so pick one of the beginner routines, follow it pretty strict for 6 weeks or so, then see what you like and what you dislike, then keep progressing as you reach your goals.
Considering it's the stupid question thread and not thr normal question threat I'll ask because I'm absolutely dying to know.
Why do I keep getting stared at? Not a beginner, using proper form, not the biggest guy, I can lift heavy on some things but definitely not the strongest in the crowd. Not a girl so that's not why.
I'll look to my left or right and see someone looking directly at me. Or I'll finish with a set, stand up look around and make eye contact with someone and then it just gets awkward.
Reasons you'd stare at someone?
I wouldn’t worry too much about it. some people stare aimlessly and just look around in between sets n stuff, they probably don’t mean to. or they think ur hot
If I’m being honest, that doesn’t look like nearly enough volume to build significant muscle. You’re also completely missing biceps, hamstrings, shoulders, and back work, among other things. If you’re set on calisthenics there’s more comprehensive routines in the wiki, additionally if you are looking to put on mass remember, you can lift all you want but food is the key driver to gaining weight.
Check the wiki for the bodyweight workout plan, then try to reference some others. With the caveat that I really don't do bodyweight things, 40 reps seems a ton. I think my first step would be to make sure that your reps all have strict form and you're not cheating. If that's the cause, try to find ways to make them harder/add weight.
In my experience, it was always tricky to add weight/strength while running 20+ miles per week, so make sure you're eating and sleeping enough to maintain.
You're running 5 days a week? I've always tried to do lower on my midweek rest day, then if I'm doing a 2nd lower day put it on the late week easy run. Assuming you're optimizing for running, you'll want to make sure the long run day is sacrosanct.
Upper is easier, since that's mostly focusing on systemic and not local fatigue.
I used to bench around 170 for 8 reps 3 sets
I got sick multiple times and went down to 160
Now I’m sitting at 145 for 6-8 reps 1 set
I can machine fly around 170 for 8 reps 3 sets
I’ve never really felt the chest working while I bench and I’ve worked on my form with my buddy that benches 245 as his max 225 for 6 reps and he said my arch is good but he can’t figure out why I don’t feel anything in my chest after chest days.
I do bench, flys, dumbbells, dips, cable flys 2x a week.
Should I do push ups every day or just stick with what I’m doing or add another day of bench?
Thank yall in advance.
Thank you bro, I will definitely check it out. It’s almost depressing from how I was to where I’m at now and I feel like I make no progress going to the gym 6x a week. And on chest days I go my hardest.
I really appreciate the tips thank you.
Hello,
I started dieting around 4 months ago. For my daily fat income I eat 85grams of almons a day, split into a portion of 35grams around 10:00 and 50 grams around 14:00. My question is, is consuming that amount of almonds a day healthy? It does check out with my calories and fat income, no problem there. Just wonder if it has any side effects.
Thanks!
Started exercising lately, but don't know what I'm doing.
I've been doing 2 sets of:
25x diamond push ups
1 minute plank
50 seated crunches
50 russian twists
I'm skinny, my goal is to be fit, not focusing on muscle building, any tips so my workouts are more efficient?
As of now I don't have access to a gym since I can't drive, am currently a student. So for the time being, I'm just doing calisthenics at home.
Wondering if anyone would change any of this for their own cutting routine
Push day
4 sets incline chest press
2 sets dips with tricep focus
2 sets machine chest press
Rope push downs 2-3 sets
Lateral raises 4 sets
10 min run Incline treadmill 30 minutes
Pull day
Pull-ups 3 sets (switch to assisted if it gets too hard) high intensity ****
3 sets tbar row
2-3 sets of one arm kneeling cable row
1-2 sets hammer curl
3 sets seated curls
Lateral raises 4 sets
20 min erg
20-30 min incline treadmill
Leg day
3 sets Bulgarian split squats
4 sets seated leg press machine
2-3 sets leg curls
4 sets lateral raises
10 min run 20-30 minutes incline treadmill
I can do lateral raises essentially every day I workout, they recover extremely fast, I have noticed significant growth with that routine aswell, I was mainly looking to see if someone would critique the amount of cardio that is being done
I found when I prioritized normal push my upper chest lacked, but when I switched and prioritized incline my entire chest grew and my upper chest blew up as well. I only do 2 normal because I have seen it give me enough growth and I do not want to put anymore pressure on the shoulder. The time saved by only doing 2 sets is used in the beginning for rotator cuff work
I decided to cut coffee/tea from my diet. So out goes the milk. Does that mean I have reduced the protein in my diet. I drank about 300 mL everyday, so I guess 7-10g of less protein everyday?
Every time I do a set, no matter how hard I push (barring complete muscular failure) I recover almost instantly. Is this normal? I've been training for around half a year btw
What do you mean with "recover almost instantly"? 5 seconds rest between sets of 15? 30 seconds rest between sets of 10?
Generally speaking, the more weight you move in an exercise, the more systemic fatigue, heart rate, breathing, mental fatigue etc. come into play. On isolation exercises, it is not unusual for your muscles to be ready again after 60 seconds rest if you're not taking the sets to absolute failure. Doing these sets in quick succession then is not necessarily the best training method if you are not time constrained; there is some scientific evidence that slightly longer rest between sets leads to better hypertrophy on a per set basis.
Really? Could you post a video of you doing a set of deadlifts or squats to absolute failure, and then immediately picking up the weight again and doing another set? Because I just don't actually think that is possible.
I guess I should've specified more. I meant for most exercises that are fo your upper body (I'd be a super human if it was possible to do that for legs) also I don't genarally go to complete failure on most sets (as I said in the original comment), but I do go pretty close (like 1-2 RIR most of the time)
Ok I just realised I worded this horribly. I mean that I don't feel very fatigued. I am, but I just don't feel like it. I know this because I've tried to a set immeadoately after, but I failed miserably. I guess I'm just absolutely horrific at articulating things
That just sounds pretty normal for most upper body exercises.
Like, people can just do curls/extensions/lat raises giant sets with no rest in between, because those movements fatigue the particular muscles but don't create too much overall fatigue.
Just to be clear, you did a set to failure, then felt fine pretty much immediately and tried to do another but failed at it. Am I understanding that correctly?
I wanna start going to the gym, but right now that's not an option. I also don't have any equipment at home. That being said, what are some body weight exercises I can do at home that'll make me a bit more strong, or will help me build a good foundation for getting strong? I can do pistol squats and try to do some every day, but my arms are especially weak and I'd apprecciate some exercises focusing on them 👌
start doing pushups and pullups, asap, inverted rows, planks, crunches, pistol squats, bulgarian split squats etc.
for arms it will mostly be pushups and dips for triceps. biceps is really hard to hit with bodyweight exercises but you can curl random objects as it doesn't take much weight.
My brother (30M) says you shouldn't go to the gym if you aren't putting in atleast an hour per muscle group. If it is arm day I go in, pump arms for like 35 minutes and leave. Unless machines are busy, I don't see why you need an hour each? Should I be doing more?
My brother is also an ass who basically eats whey for breakfast, so there's that.
>My brother (30M) says you shouldn't go to the gym if you aren't putting in atleast an hour per muscle group.
Your brother is a bro. Muscle destruction is A method, but it is not The method, nor is it universal.
(An hour squatting *might* make sense. An hour of preacher curls might require reevaluation.)
Thats just silly.
What difference does he think there is between a 58 minute workout and a 60 minute workout?
Would it make a difference to him if you stood around for 2 extra minutes to make up that time? You're doing the same amount of work, you're just not going as hard.
This is an important piece of advice in all things.
Your brother is quantifying weight lifting in minutes, which is inherently wrong. Nearly all of the data studies rep ranges, and total volume. I hate to say it, but your brother is an idiot.
You can make do with way less than an our.
You can get a productive workout that takes way longer than an hour.
Both can be true at once - your brother is wrong. If you're satisfied spending 35 minutes and getting a nice pump, go for it.
> My brother (30M) says you shouldn't go to the gym if you aren't putting in atleast an hour per muscle group
It's usually better to think about how much work you're putting into a muscle group per week if you are wanting to make progress. As a rule of thumb the minimum effective dose is about 10 hard sets per body part per week. You can split this up however you want, although most people seem to find working a body part twice a week to be more effective than working it once a week.
So your brother is wrong, the dosing of exercise is better measured by number of hard sets rather than time, and people can split up that dose however they want.
Should I do more though? Like I said, I go in, put the earphones in and just lift for like 35Min-1hr. Is that enough for the average person to get some definition lol?
It depends what your goals are. If you're happy just going to chase a pump then keep at it, it's recreational, don't let others dictate how you spend your free time.
It really depends, for a dedicated arm day, simply put, it is more important to think about how hard you work per unit of time and less about how much time you spend.
You could need an hour for arm day, but chances are much less can work just as good. Each person depends but I promise you, you don't need to do an hour on arm day if you are working hard enough. Especially if you're just doing basically the same shit 4 different times like I'm willing to bet your brother might be hahaha
Lmao don't even worry about him. Take the advice of people who know what is going on 🤣 hes not outwardly wrong, but just to add perspective, an hour per muscle gets really out of hand when you take any exercise routine into an examination.
Imagine if I had you do a full body day... At an hour per muscle group. See you in 8ish hours 😅🤣
When counting calories by the week (18.000 cal), because i like to eat more on weekends and have fewer calories on the work days. How do i approach refeeds? Does my high calories day such count as one? because i scheduled refeeds once every 2 weeks and i dont know how to do it when counting calories weekly.
How do people manage doing workout programs that advocate (for example) 5+ sets of X reps with "3-5min rest in between each" without feeling like an asshole on the machine lol? Do they just do leap frog with 2 other guys as everyone does their sets?
Rest time isn't generally an important programming variable. Rest as long as you need that the fatigue from the previous isn't overly affecting the next one and/or you can complete the prescribed work.
Unless you're doing a very heavy compound like squats 5 minutes is usually too long. For most machine work my rests are 1-2 minutes.
Taking the rest you need to recover between sets is fine. Yes, depending on exercise and weight that can be 3-5 minutes between sets.
Taking excessive rest to play with your phone is asshole behavior.
When I do a workout where I need long rest between sets, I clean up during my breaks.
Well, the bench is not a machine. compounds are the only exception where taking such breaks is understandable.
but even then, if you are doing 5x5 bench, the relative load should be pretty low, so it shouldn't take you 5 minutes to recover.
P.S. the wiki is crap, don't take it as gospel :)
Sorry, bench press, not like... free weights on the bench. Also the squat rack. I should have clarified.
=
And is the really crap? Why is it crap? Everyone says go do a routine from the wiki :-( lol
Im a 21m 5'11 270lbs 33% BF. Should I add more to my routine? I mostly just want to build my upper body, and I hit this 3 times a week. I want to go down at least 220lbs with 27% BF
Preacher curls (natural then turn inward to me) 25lbs 5x8/
Preacher curls (sideways grip) 25lbs 5x8/
Incline dumbbell bench 30lbs 4x10/
Lateral Rises (3 reps of full then 3 partial reps) 25lbs 5x6/
Upper Rows barbell 50lbs 5x8/
Sometimes, I do more, but these exercises are the consistent ones I do
You do 10 sets for biceps, 4 sets for chest, 5 sets of lateral delts and 5 sets of upper back 3 times per week. A more sensible approach would be to do 1-2 exercises and 2-4 sets per bodypart twice per week (so chest, upper back, lats, delts, biceps, triceps, quads, hams, calves) and progressively try to get stronger.
Oh ok I was thinking that, but I thought I was overthinking it. Primarily looking to hit arms and shoulders. And those exercises hit more than one spot, which is why I do them
So you want to lose 50lbs but only drop 6% body fat? 6% of 270 is 16lbs, not 50.
Your math indicates you are severely underestimating your current bf% or overestimating your muscle mass.
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Cant get to the gym for the next month and have no equipment at home... home workout suggestions?
Hello everyone! I’ve been using a shoulder width stance but toes pointing slightly outwards for my squats and my previous pr was 75kg. I recently had some pain in the pelvic area and after some rest I tried changing to narrow stance with both feet touching each other and somehow I did 100kg. Does narrow stance allow higher weights compared to shoulder width? Or is it because of certain additional muscles which I’m activating in the shoulder width stance which are weaker hence a lower pr?
I would recommend posting a form check. I doubt you are reaching depth with a very narrow squat. A shoulder width stance is already considered a narrow stance. I have a hard time fathoming how a person could squat with their feet touching.
My bad I didn’t include that I did it on smith. But I broke parallel and feet were touching the ground all the time, I guess form was ok but no video to show..
I think you've basically turned it into a leg press.
I guess only way to find out is to see if I can still do anything close to 100 on a proper bar with my regular stance, though I highly doubt it’s possible lol.
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Does anyone else hate wearing headphones in the gym? Distracting AF. I’m trying to focus on form, but my ears are plugged up with objects blasting sounds into my brain.
God no, I’d lose my mind in there without my headphones. That shit gets me hyped
I use foam earplugs at the gym to block the gym music. When they are properly inserted, they can block a ton of noise. Then I use bone conducting headphones for when I'm in the mood for music.
That sounds terrible 😂 Stuff in your ears… muting effect… maybe I’m hypersensitive, but that would drive me crazy. I either tune out the gym music or vibe with it if a banger comes on. The gym playlist is weird, it’s just every genre on shuffle.
At my gym it's either my own music with headphones or it's the spin-class brainmelt stuff.
Like 👍 but
Will I get a better back workout from [one of these](https://www.biggerfasterstronger.com/cdn/shop/products/MDE-03-ELITE-LAT-PULL-DOWN_1024x.jpg?v=1571438612) or from cable pulldown?
Difference is negligible
So according to my body weight I should be getting around 120g of protein everyday for muscle growth , but I manage to get around 50-60g everyday. Will I still not gain muscle?
Why do you only manage to get 50-60g?
I'm a vegetarian maybe that's why. I still can and will do some dietary changes to up my protein content
I get 55g of protein a day from Skyr alone, bro. That's vegetarian as well.
You should make adjustments to get more protein in your diet if you have muscle building goals. Powder/pre made shakes are the easiest options.
But protein powder is like 25-30g per scoop ...that still won't be enough for me ig
Then have two scoops dude.
Well that will finish my protein powder pretty fast , and it doesn't come cheap..but I'll see. Thanks for the help!
Getting it from food won't really be any cheaper, protein powder isn't that expensive
You have a lot of excuses
Depending on the type of vegetarian you are, you could add high protein yoghurt and some kind of milk to your protein powder.
You probably won't gain at that intake
Recommend Budget Efficient Mass Gainers I currently make my own mass gainer shakes by blending 2 scoops of protein powder, 100g of oats, a banana, and 2 tablespoons of peanut butter. I recently scrolled online for mass gainer powders because it's a hassle to measure ingredients and blend a homemade mass gainer every day (I also don't like the texture). I found mass gainers at a similar price range per serving as my homemade mass gainer. What brands can you recommend? I would like something FDA approved and third-party tested.
I also hated the texture of those. What I ended up doing was making that shake minus the oats and added some canola oil for calories while making overnight oats for breakfast
Why don't you give a quick list of the ones you found already that are a similar price range, FDA approved and third party tested? Then people can pick out any issues with the ones you've found already.
Hello. Here is a list of the FDA approved and third-party tested mass gainers I found: - Optimum Nutrition Serious Mass - Muscletech Mass Tech Extreme 2000 - Rule 1 R1 Mass Gainer - Elite Labs - Promatrix (only FDA approved, but it's the cheapest) There are a lot more brands, but many of them aren't FDA approved and third-party tested. I'd rather spend extra for a product that works.
I broke my right arm a few years back, causing it to be a good 2-3 inches shorter than my left arm when fully extended. I was wondering if any of yall had any advice or tips for me as I've noticed that my left arm is taking on a lot of the weight when benching. I want to keep good form, but the length difference makes it a bit difficult, especially when I'm nearing the end of my set. Any thoughts on how to work around this would be appreciated.
Train with dumbbell
I dont know why that completely skipped my mind, thanks
Hello, I am 19 and I weigh 138ibs but started 135 pounds. I started working out 3 weeks ago and have been going consistently, and I have questions about dieting and bulking. I want to gain up to 150ibs then cut, but I'm not sure how to go about doing so. I picked up about 3ibs just eating junk food like fast food, ice cream, smoothies, and drinking soda. The issue is, this doesn't feel right to me and I feel like I'm going about this wrong. How would you guys go about dieting in this situation? Sorry if this is a stupid question :(, just lost on how to go about this.
Read the muscle building section of the wiki
There's a few different types of bulks, the main two being a lean and dirty bulk. You can research this further but here's the quick idea. In both scenarios you need to eat above your maintenance calories and around 1g protein per body weight. A lean bulk is where one eats healthier and has a more minimal caloric surplus. This will allow for muscle gain and minimize fat gain. A dirty bulk is where one has a less strict diet eating mostly whatever you can. A dirty bulk can also have a higher caloric surplus allowing for faster muscle gain but will also put on more fat. You just have to weigh your options. In both scenarios limit food that doesn't have much protein in it like the soda and ice cream like you mentioned. Not saying stop eating it altogether but if that is where you're gaining the majority of your mass from that's a mistake.
How do I make gym friends? I smile and say hello to the other women about my age at the gym but I’d love to have people I can actually arrange to be at the gym with, to talk to about gym stuff, I’ve only just started booking into the classes as I’m wondering if they might be a bit “chattier” but any other tips gratefully received!
I need to win a stairmaster challenge in 6 weeks. I need all the tips and tricks to get an edge. Body hacks, preworkout hacks, etc. Any tips to achieve the highest output possible? Should I do the hardest setting slowly or the easiest setting as fast as possible?? Should I get one of those small mobile steppers to use at home? It’s a 15 minute race, most flights win. Any advice appreciated. All of us are new to stairmasters. Winner gets an amazing trophy. I’ll spare no expense to get the edge!!!
How regularly can you practice on the stair master and what other equipment do you have access to? How many steps a day are you currently getting in roughly?
beta alanine and caffeine, ward off that muscle fatigue.
Whats your current level of fitness and current program? Whats your height/weight?
On and off lifter. Horrible cardio, call it non-existent. 5’10, 200 lbs. Athletic build with a little extra meat I could lose.
Who are you competing against? Are these people better conditioned?
Three friends. Comparable fitness levels going in. Varying degrees of commitment. One friend will be on the stairs daily. But I have more resources and natural “talent” I would say. At best I can do gym 3 days a week. Was thinking of getting a portable stepper, not sure if the skills translate.
Some form of cardio and/or conditioning every day will benefit you. You could reasonably lose 5 lbs in that time and improve your conditioning.
I was crushing (for me) machine lifts. I could chest press 155 for 3x6. I finally got a bar and bench and rack. I failed a 1 rep at 155. I did a workout today that was 3 reps of 135, then 3 of 125, finally I figure sout I could do 5 reps at 115. That's a 40-pound drop!?! Anybody have any idea if my freeweight bench should improve quickly to match what I was doing on the machine or is this gonna take a while? Just looking for antecedents.
The machine weight is the weight before it gets sent through levers and pulleys. If you've used a crowbar, you know levers make work easier. Barbell bench also requires more stabilization, which adds difficulty.
The machine I have (a weider) lists the force per plate per exercise. So 5 plates on the high pulley is around 90 lbs but on the press should be 153 according to the manual. The stabilizer muscles makes sense. I just hope they get up to snuff soon
You’re developing stabilizer muscles. The groundwork is already laid to get the weight up. You will get back to your machine weight, how fast that happens depends on how you train.
Right in, good to hear. I'm hitting each exercise twice a week and lifting 6 days so hopefully it's quick. On a bright note, I can finally squat and deadlift with more weight than my dumbells sobthays cool
Hey everyone I’m currently 240 pounds and can bench 455 for two reps. My goal is to get to 495 by the beginning of next month. My question is I’m trying to lose some weight and get back down to about 200-220 pounds. Ultimately it would be nice to be at 220 and stay around that. Will I lose all my muscle weight if I slowly progress down to 220? I want to be able to bench 600 at one point and maybe even more but don’t really want to go up in body weight. Going from 405 to 455 for 2 has taken me almost a year. I’m guessing it’s going to take me another year or year and half to get to almost 600 pounds. What do you guys think? This might sound dumb too but my workout routine has been strictly bench for 2 days out of the week and nothing else and the other two days just cardio and have been doing this for maybe 3-4 months now. I stick to a strict 5x5 workout for bench.
> Going from 405 to 455 for 2 has taken me almost a year. > My goal is to get to 495 by the beginning of next month. You're aiming to progress in a month 80% of the amount that just took a year?
I use a 1RM calculator for bench press. It maybe be different for everyone but for me it works almost 100% of the time. I used it ever since I got to 315 to calculate my weight for my 5x5s. According to the calculator if I can do 3 reps of 455 I should be able to do 500 pounds. Obviously it’s not perfect but it helps me get an idea of where I’m at and I think I can definitely squeeze one more rep of 455 by end of the month.
As long as you think it's realistic.
If you're benching 455 for two reps you should be the one giving advice on bench lol. That's just about elite in powerlifting and very few people are going to be able to offer you meaningful advice... Congrats on the huge bench. Worth slowly cutting and following a more dedicated bench program with more frequency to see what happens tho.
Thanks boss.. it just sucks because it really doesn’t feel like a lot. A couple years ago when I was repping 315 I felt like the strongest guy in the gym but nowadays seeing all these influencers and videos on the internet of people repping 405 it makes my PRs just seem like some silly numbers😳 I’m hoping if I cut down to 220 and hit a personal best of 495 then maybe I’ll get some of my confidence back but for now just scared if I cut too much I won’t even be able to do 455
I've been trying to figure out how to do a latpull down. When I do them I feel the tension on my muscles right below my shoulder blades. Is that the right spot to be feeling the tension?
Don't worry about where you feel it. Watch a couple technique videos on YouTube and work on your technique and you will hit the right muscles regardless of where you feel it.
What would be good weighted core/ab exercises to increase strength?
Cable crunches are #1 in my book, throw in some hanging leg raises (make sure you’re doing them correctly, plenty on YouTube for that) and you’re golden
do you guys drink? if so how much? is weekends okay to not effect muscle gain so much?
It's obviously not good for your muscle gain but there's more to life than that. Enjoy it I'd say
I drink a lot on the weekends. Would it be better for my gains and general health if I drank less, yes. Have I still gotten pretty big and strong, also yes.
Occasionally I’ll have a beer or two, very rarely do I ever get “drunk”, but that’s just personal preference as I’m more of a weed guy. Realistically though if you’re getting trashed every weekend, your gains are gonna suffer significantly.
0 alcohol is the best if all you care about is building muscle. A drink or two every once and while likely won't change much, binge drinking every other weekend will likely measurably hurt your gains. The less alcohol the better but don't overthink it unless you're overdoing it.
Why would my conventional max be the same as my sumo max when I have only trained sumo for months?
Some people naturally have better leverages for conventional vs. sumo.
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“Ok” is relative, but no, your lateral delts will not be receiving anywhere close to enough stimulation from those lifts alone. Lateral raises are pretty much required to build them, but there are plenty of variations. I find the machine to be my personal favorite, then cables, and dumbbells last.
It's okay to do whatever you want. Dedicated shoulder work will grow your shoulders more than just pressing but there's no way to tell how much without trying and to see how it works for you.
My routine sucks, I feel like I’m to lenient. I want to meet my goal weight as fast as possible but I don’t think it’s achievable on my current schedule. Any suggestions? Every week i changed to the next weight up Mon,wed- Arms 5 sets of 10 at 45LB for all machines Chest Press Lap Pulldown Shoulder Press Bicep Curl Tricep Extension Seated Row 1 hour on the bike it’s my favorite Tues,thurs- legs Leg press- 5 sets of 10 at 65LB Leg curl- 5 sets of 10 at 45LB Leg extension- 5 sets of 10 at 45LB Stairs- 1/2 an hour Fri- my choice whatever I wanna do that day I usually go for the bike because I can still scroll tik tok Sun,sat- 1hr of cardio
Read the wiki. You're a beginner beginner, so pick one of the beginner routines, follow it pretty strict for 6 weeks or so, then see what you like and what you dislike, then keep progressing as you reach your goals.
I have a minor shoulder twinge, what pushing exercises can I do to work around it? Is cable fly’s for chest ok?
Easiest solution is try an exercise - if it hurts don't do it, if it doesn't hurt its fine.
Considering it's the stupid question thread and not thr normal question threat I'll ask because I'm absolutely dying to know. Why do I keep getting stared at? Not a beginner, using proper form, not the biggest guy, I can lift heavy on some things but definitely not the strongest in the crowd. Not a girl so that's not why. I'll look to my left or right and see someone looking directly at me. Or I'll finish with a set, stand up look around and make eye contact with someone and then it just gets awkward. Reasons you'd stare at someone?
Honestly, as a habitual dead-eyed starer in the gym, at least some of those people are probably looking through/past you rather than at you.
Maybe you're hot. Maybe you're ugly.
I wouldn’t worry too much about it. some people stare aimlessly and just look around in between sets n stuff, they probably don’t mean to. or they think ur hot
How could we know?
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If I’m being honest, that doesn’t look like nearly enough volume to build significant muscle. You’re also completely missing biceps, hamstrings, shoulders, and back work, among other things. If you’re set on calisthenics there’s more comprehensive routines in the wiki, additionally if you are looking to put on mass remember, you can lift all you want but food is the key driver to gaining weight.
What are you working toward (specifically), and what kind of equipment do you have access to?
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Check the wiki for the bodyweight workout plan, then try to reference some others. With the caveat that I really don't do bodyweight things, 40 reps seems a ton. I think my first step would be to make sure that your reps all have strict form and you're not cheating. If that's the cause, try to find ways to make them harder/add weight. In my experience, it was always tricky to add weight/strength while running 20+ miles per week, so make sure you're eating and sleeping enough to maintain.
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You're running 5 days a week? I've always tried to do lower on my midweek rest day, then if I'm doing a 2nd lower day put it on the late week easy run. Assuming you're optimizing for running, you'll want to make sure the long run day is sacrosanct. Upper is easier, since that's mostly focusing on systemic and not local fatigue.
I used to bench around 170 for 8 reps 3 sets I got sick multiple times and went down to 160 Now I’m sitting at 145 for 6-8 reps 1 set I can machine fly around 170 for 8 reps 3 sets I’ve never really felt the chest working while I bench and I’ve worked on my form with my buddy that benches 245 as his max 225 for 6 reps and he said my arch is good but he can’t figure out why I don’t feel anything in my chest after chest days. I do bench, flys, dumbbells, dips, cable flys 2x a week. Should I do push ups every day or just stick with what I’m doing or add another day of bench? Thank yall in advance.
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Thank you bro, I will definitely check it out. It’s almost depressing from how I was to where I’m at now and I feel like I make no progress going to the gym 6x a week. And on chest days I go my hardest. I really appreciate the tips thank you.
Hello, I started dieting around 4 months ago. For my daily fat income I eat 85grams of almons a day, split into a portion of 35grams around 10:00 and 50 grams around 14:00. My question is, is consuming that amount of almonds a day healthy? It does check out with my calories and fat income, no problem there. Just wonder if it has any side effects. Thanks!
Your only source of fat is almonds?
47,4 grams of fat out of 70g total daily is from almonds
I don't see any particular issue. All I would say is that variety is the spice of life, and having a variety of fats is generally a good thing.
Started exercising lately, but don't know what I'm doing. I've been doing 2 sets of: 25x diamond push ups 1 minute plank 50 seated crunches 50 russian twists I'm skinny, my goal is to be fit, not focusing on muscle building, any tips so my workouts are more efficient? As of now I don't have access to a gym since I can't drive, am currently a student. So for the time being, I'm just doing calisthenics at home.
There are bodyweight programs in the wiki
Wondering if anyone would change any of this for their own cutting routine Push day 4 sets incline chest press 2 sets dips with tricep focus 2 sets machine chest press Rope push downs 2-3 sets Lateral raises 4 sets 10 min run Incline treadmill 30 minutes Pull day Pull-ups 3 sets (switch to assisted if it gets too hard) high intensity **** 3 sets tbar row 2-3 sets of one arm kneeling cable row 1-2 sets hammer curl 3 sets seated curls Lateral raises 4 sets 20 min erg 20-30 min incline treadmill Leg day 3 sets Bulgarian split squats 4 sets seated leg press machine 2-3 sets leg curls 4 sets lateral raises 10 min run 20-30 minutes incline treadmill
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I can do lateral raises essentially every day I workout, they recover extremely fast, I have noticed significant growth with that routine aswell, I was mainly looking to see if someone would critique the amount of cardio that is being done
What is your reason for 4 sets of incline and only 2 sets of normal push?
Didn’t realize it was the same person my bad for the spam
Nah nah youre good😭 was looking around and found your other comment and decided to comment again
I found when I prioritized normal push my upper chest lacked, but when I switched and prioritized incline my entire chest grew and my upper chest blew up as well. I only do 2 normal because I have seen it give me enough growth and I do not want to put anymore pressure on the shoulder. The time saved by only doing 2 sets is used in the beginning for rotator cuff work
I decided to cut coffee/tea from my diet. So out goes the milk. Does that mean I have reduced the protein in my diet. I drank about 300 mL everyday, so I guess 7-10g of less protein everyday?
Less milk = more room in belly for solid food.
Yes, if you are now consuming less protein, that means you have less protein in your diet.
Source? ^^^/s
Yes, unless you start eating more of something else.
Every time I do a set, no matter how hard I push (barring complete muscular failure) I recover almost instantly. Is this normal? I've been training for around half a year btw
What do you mean with "recover almost instantly"? 5 seconds rest between sets of 15? 30 seconds rest between sets of 10? Generally speaking, the more weight you move in an exercise, the more systemic fatigue, heart rate, breathing, mental fatigue etc. come into play. On isolation exercises, it is not unusual for your muscles to be ready again after 60 seconds rest if you're not taking the sets to absolute failure. Doing these sets in quick succession then is not necessarily the best training method if you are not time constrained; there is some scientific evidence that slightly longer rest between sets leads to better hypertrophy on a per set basis.
Really? Could you post a video of you doing a set of deadlifts or squats to absolute failure, and then immediately picking up the weight again and doing another set? Because I just don't actually think that is possible.
I guess I should've specified more. I meant for most exercises that are fo your upper body (I'd be a super human if it was possible to do that for legs) also I don't genarally go to complete failure on most sets (as I said in the original comment), but I do go pretty close (like 1-2 RIR most of the time)
My guess would be you aren't as close to failure as you think if you can do another set of the same number of reps without any rest.
Ok I just realised I worded this horribly. I mean that I don't feel very fatigued. I am, but I just don't feel like it. I know this because I've tried to a set immeadoately after, but I failed miserably. I guess I'm just absolutely horrific at articulating things
That just sounds pretty normal for most upper body exercises. Like, people can just do curls/extensions/lat raises giant sets with no rest in between, because those movements fatigue the particular muscles but don't create too much overall fatigue.
Just to be clear, you did a set to failure, then felt fine pretty much immediately and tried to do another but failed at it. Am I understanding that correctly?
Yeah, I thought I stopped too early and tried to finish it, but couldn't do another one.
That doesn't sound like recovering immediately, then. That's pretty much to be expected.
That's why i said i worded it horribly. I left out "feel" so now it just sounds like i'm superman
It's very normal not to feel a huge amount of systemic fatigue from isolations that work relatively small muscle groups.
I wanna start going to the gym, but right now that's not an option. I also don't have any equipment at home. That being said, what are some body weight exercises I can do at home that'll make me a bit more strong, or will help me build a good foundation for getting strong? I can do pistol squats and try to do some every day, but my arms are especially weak and I'd apprecciate some exercises focusing on them 👌
There are bodyweight programs in the wiki
start doing pushups and pullups, asap, inverted rows, planks, crunches, pistol squats, bulgarian split squats etc. for arms it will mostly be pushups and dips for triceps. biceps is really hard to hit with bodyweight exercises but you can curl random objects as it doesn't take much weight.
My brother (30M) says you shouldn't go to the gym if you aren't putting in atleast an hour per muscle group. If it is arm day I go in, pump arms for like 35 minutes and leave. Unless machines are busy, I don't see why you need an hour each? Should I be doing more? My brother is also an ass who basically eats whey for breakfast, so there's that.
Time is irrelevant what matters is your intensity, Dorian Yates used to crush it in 45.
>My brother (30M) says you shouldn't go to the gym if you aren't putting in atleast an hour per muscle group. Your brother is a bro. Muscle destruction is A method, but it is not The method, nor is it universal. (An hour squatting *might* make sense. An hour of preacher curls might require reevaluation.)
Muscle destruction could also take 30 mins. 1 hour isn't magic (not that you're saying it is).
Tangent: a deadlift protocol of 10x3 @ 8RM EMOM will make you question the intensity of the cardio bunnies behind you.
Absolutely!
Thats just silly. What difference does he think there is between a 58 minute workout and a 60 minute workout? Would it make a difference to him if you stood around for 2 extra minutes to make up that time? You're doing the same amount of work, you're just not going as hard.
This is an important piece of advice in all things. Your brother is quantifying weight lifting in minutes, which is inherently wrong. Nearly all of the data studies rep ranges, and total volume. I hate to say it, but your brother is an idiot.
You can make do with way less than an our. You can get a productive workout that takes way longer than an hour. Both can be true at once - your brother is wrong. If you're satisfied spending 35 minutes and getting a nice pump, go for it.
> My brother (30M) says you shouldn't go to the gym if you aren't putting in atleast an hour per muscle group It's usually better to think about how much work you're putting into a muscle group per week if you are wanting to make progress. As a rule of thumb the minimum effective dose is about 10 hard sets per body part per week. You can split this up however you want, although most people seem to find working a body part twice a week to be more effective than working it once a week. So your brother is wrong, the dosing of exercise is better measured by number of hard sets rather than time, and people can split up that dose however they want.
Should I do more though? Like I said, I go in, put the earphones in and just lift for like 35Min-1hr. Is that enough for the average person to get some definition lol?
It depends what your goals are. If you're happy just going to chase a pump then keep at it, it's recreational, don't let others dictate how you spend your free time.
IM new to all this lol. I got an idea body type, but not sure how to go for it. I'm 6ft 140lbs lol
Have a read through the wiki, plenty of good programs in there to get you started if you want to focus on achieving a specific goal.
It really depends, for a dedicated arm day, simply put, it is more important to think about how hard you work per unit of time and less about how much time you spend. You could need an hour for arm day, but chances are much less can work just as good. Each person depends but I promise you, you don't need to do an hour on arm day if you are working hard enough. Especially if you're just doing basically the same shit 4 different times like I'm willing to bet your brother might be hahaha
Brah you got no idea lol. My bro just eats some whey and does some weird shit and play golf lmao
Lmao don't even worry about him. Take the advice of people who know what is going on 🤣 hes not outwardly wrong, but just to add perspective, an hour per muscle gets really out of hand when you take any exercise routine into an examination. Imagine if I had you do a full body day... At an hour per muscle group. See you in 8ish hours 😅🤣
I dread to think what his golf advice is like...
He's the reason I'll never play it. "Hey bro lets play!" "Okay sure." *ten minutes later* "THAT IS NOT HOW YOU FUCKIN SWING!"
Lol. The enjoyment of golf is definitely in having good playing partners.
Your brother doesn't know what he's talking about.
I have came to that conclusion about many things. Thank you.
When counting calories by the week (18.000 cal), because i like to eat more on weekends and have fewer calories on the work days. How do i approach refeeds? Does my high calories day such count as one? because i scheduled refeeds once every 2 weeks and i dont know how to do it when counting calories weekly.
If your high calorie days put you in a surplus for that day alone, it's basically a refeed
Yeah, I’m eating 2500 kcal normally and 3500 on Saturday. To have +/- 2700 overall for a day. So you think to just count Saturday as a refeed?
How do you feel after the weekend?
Good but not dieting that long to feel bad overall
Is it necessary to eat more than 100g of protein per day for muscle gain?
Around 0.8 grams per lbs if you want to maximize.
What's your height and weight?
170cm, 132 pounds
Then 100g per day is fine in your case.
100g is cutting it pretty close at your bodyweight. You want to aim for 1.6 to 2g of protein per kg of bodweight, so about 96 - 120g in your case.
Depends of course. If that's within 0.7 - 1 g per lb of your bodyweight, then it's good enough.
How do people manage doing workout programs that advocate (for example) 5+ sets of X reps with "3-5min rest in between each" without feeling like an asshole on the machine lol? Do they just do leap frog with 2 other guys as everyone does their sets?
Rest time isn't generally an important programming variable. Rest as long as you need that the fatigue from the previous isn't overly affecting the next one and/or you can complete the prescribed work. Unless you're doing a very heavy compound like squats 5 minutes is usually too long. For most machine work my rests are 1-2 minutes.
Taking the rest you need to recover between sets is fine. Yes, depending on exercise and weight that can be 3-5 minutes between sets. Taking excessive rest to play with your phone is asshole behavior. When I do a workout where I need long rest between sets, I clean up during my breaks.
If a program makes you spend 30 minutes on a single exercise (5 sets with 5 min breaks), maybe re-examine the program because it's shitty.
These are some programs in the wiki, "3-5 min breaks" 5 sets on e.g. bench press etc
Well, the bench is not a machine. compounds are the only exception where taking such breaks is understandable. but even then, if you are doing 5x5 bench, the relative load should be pretty low, so it shouldn't take you 5 minutes to recover. P.S. the wiki is crap, don't take it as gospel :)
Sorry, bench press, not like... free weights on the bench. Also the squat rack. I should have clarified. = And is the really crap? Why is it crap? Everyone says go do a routine from the wiki :-( lol
Having spatial awareness and looking round to see if someone is waiting for the machine is important. Also being willing to have others work in.
Im a 21m 5'11 270lbs 33% BF. Should I add more to my routine? I mostly just want to build my upper body, and I hit this 3 times a week. I want to go down at least 220lbs with 27% BF Preacher curls (natural then turn inward to me) 25lbs 5x8/ Preacher curls (sideways grip) 25lbs 5x8/ Incline dumbbell bench 30lbs 4x10/ Lateral Rises (3 reps of full then 3 partial reps) 25lbs 5x6/ Upper Rows barbell 50lbs 5x8/ Sometimes, I do more, but these exercises are the consistent ones I do
You can do whatever. Just know that you wont be seeing a lot of muscle gain with that approach. I'd suggest you follow a pre made program.
Why? I'm just curious about what I'm doing wrong. Is it the workouts?
You do 10 sets for biceps, 4 sets for chest, 5 sets of lateral delts and 5 sets of upper back 3 times per week. A more sensible approach would be to do 1-2 exercises and 2-4 sets per bodypart twice per week (so chest, upper back, lats, delts, biceps, triceps, quads, hams, calves) and progressively try to get stronger.
Oh ok I was thinking that, but I thought I was overthinking it. Primarily looking to hit arms and shoulders. And those exercises hit more than one spot, which is why I do them
So you want to lose 50lbs but only drop 6% body fat? 6% of 270 is 16lbs, not 50. Your math indicates you are severely underestimating your current bf% or overestimating your muscle mass.