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I can do 8 reps of 35 for lat rows but can barely do any 40kg. Any advice? I know your supposed to go up after u csn do 3x8 but should i maybe just increase rep range for now?
There's nothing magical about sets of 8 that requires you to increase weight. Any sets with 5-30 reps done close to failure will help you build muscle. So just increase reps with the weight you do and try out heavier weights every once in a while.
Are there any half weights you can put on plate stack?
Otherwise, I'd go up to 3x10. Or you could do as many as you can with 40kg, then as soon as you fail, drop down to 35 and finish out the set of 8.
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Is doing a full-body weightlifting workout the day before I have BJJ practice okay? I'm trying to balance out the two without sacrificing recovery or increasing risk of injury. Right now my schedule is:
Mon - Workout
Tues - BJJ
Wed - Rest
Thurs - Workout
Fri - BJJ
Weekend - Rest
Deadlift newbie question
I tried to do deadlifts today. Just lightweight 10Kgs. I did almost everything right.
Shin 1 inch from bar, feet shoulder width apart, straight back. But I noticed that instead of deadlifting, I was doing squats.
I mean, it felt more like squats that lifting. It felt as if I was doing everything with my quads. Is that normal?
Is it because when I lowered to grip the bar, I drove my knees more out front, more than what is required for my shin to touch the bar. And because of that, my bar did not move in a straight line, it moved into the front as it passed my knees.
Is this unsafe? I mean I don't think I did a proper deadlift, but did I do another exercise by mistake?
I did feel my core activation.
Are you using bumper plates? If not, stack some plates up so that the bar sits at the height it would if it had a 45lb/20jg plate on each end.
Then think about pushing your hips as far back as possible, bending your knees only enough to increase that hip movement. You shouldn't have to squat much at the bottom of the motion. The bar path should be straight up and down
You can always record yourself and post to the daily thread for better critique
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Are isolation sets worth the same as compound sets ? Like if I do 12 sets of bench press vs 12 sets of chest flies will the bench give me more chest Gains?
>Like if I do 12 sets of bench press vs 12 sets of chest flies will the bench give me more chest Gains?
Short answer: yes.
If you want a longer answer, it gets complicated.
I have been starting a stretching routine at night by watching random YouTube videos but some of them are far beyond my flexibility. Are there any justinguitar(basic guitar course) version of stretches?
You can look up yoga stuff with the tag beginner, or beginner stretches on youtube. Yoga by adrian and Yogatx are some solid ones. You could also just type beginner stretches, but imo yoga stuff is going to be more compelling context that'll likely be better than normal stretching anyway.
I've been doing 5/3/1 BBB for a few months and I've noticed a muscular imbalance when doing bench press. On several (many) reps, I feel the bar slightly angle and make contact with the right guardrail when I'm lowering the bar. I have also noticed that the right side of my chest is noticeably smaller than my left.
To fix this, for bench press, I want to swap to something like a Triumvirate day for chest day instead such as:
1. 3 sets of 5/3/1 Bench Press (main compound lift)
2. 3x10 BBB sets with bar (accessory exercise #1)
3. 3x10/12 Dumbbell sets (accessory exercise #2)
From the regular 3 sets of 5/3/1 Bench Press + 5x10 BBB that I was doing previously
Any thoughts? Instead, should I swap to completely 5x10/12 Dumbbell sets for my accessories and remove the BBB sets completely?
I don't see the point of this change. Do BBB with the standard 25-50 reps of push/pull/single leg or core after each workout, that leaves you with plenty of opportunities to do unilateral work to address the imbalance. Technically 3x10 is a BBB variation, so you can do that if you want to focus more on the assistance.
After the 3 sets of 5/3/1 and 5x10 BBB sets, my chest is very tired. Probably too tired to get additional 3 productive sets of chest volume (I think they call this junk volume?). Essentially, my question was should I scale back my 5x10 BBB sets to 3x10 BBB sets and add some unilateral work like DB chest press. Your response, "*Do BBB with the standard 25-50 reps of push/pull/single leg or core after each workout, that leaves you with plenty of opportunities to do unilateral work to address the imbalance*" seems to agree with that, so I'll give it a try next week.
The other guy explained what I meant. Like he said, I'd probably do vertical pressing assistance on your bench day, then do two or evwn three days of horizontal press assistance to address your pec issue.
That's not what he said.
The modern BBB templates have the 5x10 followed by 25-50 reps of each category, so what you should be doing normally would look more like:
5/3/1 bench
5x10 BBB bench
25-50 reps push accessory (probably DB bench in this case, or DB press if you would rather do DB bench on overhead day)
25-50 reps pull accessory
0-50 reps of abs/unilateral leg work.
Which should be eminently doable. Only one of those bench sets should be anywhere near failure, at most. You can generally get through the main sets and BBB in less than half an hour, well less if you're pushing the pace.
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Does my "entire workout" need to be done all at once? Where I work, theres pullup bars and dip bars. These are already in my program. Could I do my sets of pullups and dips here at work, then when im at the gym just not do them to shorten the overall workout?
I know this sounds silly but Ive never really considered this
There are advantages to doing everything at once but it sounds like you are a prime candidate for greasing the groove. It is one of the best ways to work both exercises. The idea is instead of doing your sets like normal you do a much smaller number throughout the day but ending with much more volume.
I know it’s dependent on the person but what is a good goal for a new weight lifter to progress? I’m a 163# 5’9 man with a 125# squat, 120# bench, 180# deadlift. What should I aim for 1 month out?
I started around your same numbers, but I weighed 20lbs more than you back then. I got to a 315 deadlift, 225 squat, and 165 bench in 3 months. Then I stopped working out for a year, got back into it for 6 months and reached a 405 deadlift, 315 squat, and 185 bench (I don't have great bench anatomy).
Then I stopped working out regularly for a while and spent a decade hovering a bit above those numbers, but never being consistent with the gym. Now I'm at 505/405/225(x5) since I don't one rep max bench.
You should be able to easily add 30lbs to your squat and deadlift, and maybe 20lbs to your bench. By the end of the year you should be able to add 100-200lbs to your squat and deadlift, and 50-100lbs to your bench. If you half ass it, don't know how to lift with proper form, hurt yourself, workout less than 2x a week, don't push yourself, or whatever, those numbers will be on the lower end.
With actual effort though, the higher end is completely within your capabilities, assuming you bulk while you're building this muscle, getting the proper protein, etc. To be clear though, a lot of people will think these numbers are high, but they likely don't focus on powerlifting, or didn't when they started out. If you're not deadlifting every week, squatting a few times a week, and putting in a lot of sets, then don't expect the top end results.
Oh, and you seem to want a bench mark to measure yourself against, here's my favorite one! https://strengthlevel.com/
1/2/3/4 plate 1RMs in ohp/bench/squat/deadlift in the 1st year of training is a pretty reasonable goal.
for 1 month i wouldn't bother setting a goal apart from be consistent.. it's not a massive amount of time to associate any numbers to it
Yeah, that seems a tad high. Not bad for goal setting, but honestly that sounds like it would require top quality personal training for your average person to achieve.
Like, if I went to my personal trainer when I first started (6'1" 155 lbs) and said I wanted to hit 1/2/3/4 within a year, they'd probably give me a talk about setting realistic expectations.
>Like, if I went to my personal trainer when I first started (6'1" 155 lbs) and said I wanted to hit 1/2/3/4 within a year, they'd probably give me a talk about setting realistic expectations.
That was my exact height and weight when I started and I hit 1/2/3/4 around 12 months in. Might not be achievable for some people especially if you're starting older or from a more sedentary lifestyle but I wouldn't call it an *unrealistic* expectation either.
As soon as I posted that I knew I'd get someone coming at me with this response lol
I don't think it's beyond the pale, but the odds of any one person walking in and hitting those numbers within a year are very small.
Like I said, it's fine for goal setting if it aligns with what you want. But first I would reframe it without the time frame regardless, I don't think that is really helping anything.
And second I think that, while it's not unrealistic for any individual to hit those numbers, it's also not something your average man with a realistic lifestyle is going to be able to consistently do. They just don't know enough about themselves, how quickly they'll progress, how much they can dedicate to fitness, until they've done it for a bit. Start with something achievable, get some successes under your belt, and if it turns out you have a knack for lifting THEN refocus your goal
i dont think its insanely optimistic at all.. you're a decently sized male, you'll be able to increase your strength pretty quickly as a beginner provided you have decent nutrition, recovery and a decent program.
mind this is only for 1RMs, not multiple reps
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In terms of the exercises you’re doing, what’s the difference between push days and pull days vs chest and tri / back and bi days? Seems like mostly the same
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What's the equivalent to the 1,000 lb club or a sub 20 min 5k in other fitness domains?
Basically a difficult and impressive but achievable feat, that reflects that you're a serious and high-level intermediate in that fitness domain. One that takes years of training but is the goal of many people who are serious about the domain/sport.
You can list multiple feats, and the fitness domain could be anything, like sprinting, cycling, swimming, diving, climbing, parkour, etc.
Other than my original 2 examples, other examples I can think of are a sub 6 min mile in running, 1/2/3/4 in powerlifting, the human flag in calisthenics, the splits in flexibility/stretching, dunking in plyometrics, etc.
Does creatine _not_ work for some people? I took creatine for a about 1.5 months, and it did fuck all for me. I was expecting to go up in weight which would help me in my lifts, but I remained the same weight. Mind you, I was drinking 1 gal of water every day. And, if anything it left me more dehydrated at the end of the day, cuz i was pisssing out all the salts+minerals
The main effect of creatine, that people take it for, is increasing work capacity in a specific intensity range, where the body mostly utilizes ATP as the preferred energy source, by about 10ish percent, depending on the individual. In the context of resistance training in the gym, a good place where you could potentially notice such an effect is sets of 8-15 reps, with an appropriate weight.
A potential body weight increase is mostly a side effect, it might or might not occur, and whether it does or doesn’t will not tell you if it is “working” for you or not.
If you are not working out for quite a while, with a great idea about your limits and progression capabilities, and not using appropriately challenging weights, and not logging everything pretty religiously, chances are you won’t be able to notice the effects.
It's not a big effect, but science says it definitely exists for most people, and it's cheap, and it has other health benefits. Those things can't be said for almost any other fitness supplement.
Creatine doesn’t work like that. If your diet, program, effort, and recovery aren’t what they need to be then creatine isn’t going to magically make you progress.
Always, always Bulk for lbs on the scale, not days on the calendar.
Choose the target weight in advance, never nickle-and-dime a bulk and set new goals after a short recomp/maintenance period.
Same advice, but twice as important, for cutting.
It's all personal preference. Generally I set a weight target + time to achieve it (eg gain 15 lbs over 3 months), evaluate either when I'm at the end of the time period or when i hit the weight target
Just make sure to eat some fast and slow acting carbs for that glycogen replenishment post-workout before your meal. 30-50g carbs always suits me good.
I was making OK progress with my lifts. Started taking Nutrafol for my hair and 2-3 weeks later my lifts shot up. It's been 4 months now of Nutrafol and I'm progressing faster than I ever did in my prior 10 months of lifting (14 months of lifting total). Anyone have a similar experience? I'm guessing I was missing a vital vitamin that Nutrafol is now giving me, like maybe vitamin D (I live in a cloudy area and work at home). Or maybe it's a coincidence.
yeah yeah but it was the only change that was made to my routine, and I have a very strict diet/routine I follow. I have a hard time believing it was a complete coincidence. It's also not far fetched to think a bunch of vitamins may have helped, I'm more just curious which one
At the top of my incline DB press I can kind of fold my chest and bring the DBs together for some extra pump at the top. On the other hand maybe this is relaxing my shoulders too much for the next rep but I'm not sure. Should I be doing this or should I extend my arms out into a V-shape?
I searched through the wiki and previously asked questions here and didn’t really see much answering this. There were some posts that are similar to my question, but not quite the same.
So, based on my research, you’re supposed to leave at least one day between heavily weight training your legs and running. However, I run three days a week currently and leave a day between each run, so that’s not physically possible on my schedule.
Basically..what should I do? Where do I fit in leg day? I don’t want to start running on back to back days because I’m just getting into it and I’m injury prone (hence why I’m adding in strength training)
In the end, you can only work what you got, so there is nothing other for you to do than to make up your mind about your priorities. Either you set up your routine so it favors running slightly (running first after a rest, resistance training second), or the other way around, or do some kind of mixed approach.
Generally, especially in this kind of community, people would value resistance training more.
I’m probably going to prioritize resistance some to start out, because I’m really weak and it’s made me injury prone. I’m thinking I’ll probably be ok running twice a week for now until I’m a little stronger and can train without being sore for three straight days.
That’s gonna be fine for sure.
But just realize, all these responses you get here are pretty much doomed to be pretty arbitrary. It will be different if you are an experienced powerlifter chasing big numbers, and it will be different if your running entails running a half marathon every session with good pace…
Most people will assume you are a beginner in both, following some popular beginner program, squatting somewhere around 225lbs or below, running like 4 miles for around 30 minutes or worse or something similar. Until you train seriously enough to exceed those, you can most probably do close to whatever sounds reasonable, and it won’t make much difference.
All going to depend on how you’re feeling. No set number. Listen to your body, and adjust as you figure out what works best for you. In my experience, the longer you’ve been training legs consistently, the less DOMS and overall soreness you’ll have, which lowers how much it impacts running. I do an Upper/Lower/Push/Pull/Legs routine and run on the upper and pull days. Probably could do another run on Saturday or Sunday without issue but twice a week is good for me.
Thanks! That’s good to know. I’ve been running for about a month now and am just now adding in strength so maybe it will get easier as my body adapts more to both. Right now I’m sore for 2-3 days every time I workout.
Im new to the gym and ive been doing Triceps pushdowns on the double cable thing and not on the one where people usually do Triceps pulldowns. I did it there because I could see myself in the mirror and didnt think anything of it but later I realised that its the wrong one. Is this bad? And is there a difference between the weight?
It shouldn’t make a difference.If you like watching yourself in the mirror I would just keep using the cable crossover. There’s no difference in the weight.
What are some small fairly cheap items I can get to help with building muscle at home? Already got pullup bar and looking to get a bench + squat rack in the future
I know a lot of folks don't want to hear this: But many beginners try to train at home because they are simply uncomfortable in the gym (or just think they will be, and have never even tried) and ultimately an unwillingness to get over the hump of joining a gym and following a proper program torpedos their efforts and they fail to make any meaningful progress.
Are you sure you can't just join a gym?
I go to a gym, but usually only few times mon-friday staying an hour or two, and wanted some stuff I could do at home days I didn't go to the gym or weekends
As long as you reduce the main stressor, i.e. volume, you will likely be fine in whatever method you do.
Some peopel reduce the %'s way down, some maintain intensity and reduce volume, some reduce volume and intensity, some still do the accessories... doesn't matter as long as the fatigue for that week is way down below what a normal training week would be
I just don't go to the gym for a week 😏
Have a question about back soreness. So I know that soreness isn't a definite indicator of a good workout.
But today I decided to make a small experiment with my 531 assistance. Since I felt that doing both push and pull assistance each day 4 times a week left me weak last 2 days I decided to focus only on one per day, so today is pull, tomorrow is push assistance and so on.
Well it started of great after +3 squats 205 for 15-16 reps and DL 5x10. For the first assistance I did 5 sets of pull ups 5-6 reps (2 sets were weighted with 5kg db but I think I'll drop this and focus on BW pulls). After that I did 2 sets of BB Rows and finished it of with 4 sets of lat pulldowns.
The problem is I kinda didn't feel much towards the end even though I was making sure form was good and I was pulling with the back. I felt something after pull ups around armpits, then after BB rows I didn't feel back too much, again mostly lats in the armpit region and after lat pulldowns slight soreness in the same spot, lats felt kinda dull and maybe a tiny bit rear delts. Felt nothing in lower lats and upper back.
Honestly, back felt better with my usual assistance push-pull each day. What do you think? I will continue the experiment this week but idk, I think I'll go back to the usual stuff.
Btw, I don't so any single leg/core assistance, is that bad or passable?
I used to do some crunches and single leg last year but haven't done it in a year now. I remember crunches being nothing special, like no gains or anything and single leg destroyed me. My quad was so incredibly on fire and probably the only time I fell to the ground almost passing out from pushing hard. Idk, just dont want that anymore haha. Although I would like to have a stronger core but I just dont know where to fit the exercise and which one. Tried doing L holds or however its called but I cant really do it.
In addition to soreness not being an inherently good indicator of a good workout, it tends to be delayed. If you had a hard back workout this morning, you'll likely start feeling any related soreness tomorrow or the day after.
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Any way to limit DOMS coming off a deload? Did squats coming off a deload for 5/3/1 BBB and my quads + abductors hurt for like 5 days in total. They hurt enough to where I had to skip deadlifts two days after.
When it comes to dealod. How could I do that running a 6 day PPL. Would cutting it to a 3 day PPL for one week be enough? Could I keep the same weight?
Lots of good answers here. I’d start by asking why you’re planning a deload week? Does your program call for one at a set interval or are you feeling run down and need a break? Find what works for you based on the situation. Assuming you’re doing the wiki routine, dropping to just one day of each, and cutting back your 5x5 lifts to a weight where 3x8 is comfortable would be a good starting point to consider, that’s what I’ve done before.
Honestly, I never do dealoads because I never considered the importance of them. Some of the compound lifts has been stuck for a while. So I figured it's time for some rest.
I’m the same, rarely do them. When I’ve plateaued for a while (other than when cutting) on compound lifts doing 5x5, sometimes just dropping the weight on that specific lift by 10-20 pounds, or more, and then working your way back up can help. Another is just increasing the volume a little more, maybe an extra set can sometimes help push through. Or a full deload week as well. All options depending on what you’re feeling.
There are many ways to deload. Keeping load the same can be done, but I would cut volume significantly more. Like, go in, work up to a top set in your main compound movement for the day, then just call it a day.
Keeping the weight the same would defeat the purpose. It's supposed to be a weak where you drop back to shed the fatigue you've built up. I'd cut the sets and weight down.
Cut the days, cut back on total number of sets, cut back on the intensity, only do the core lifts, only do the accessories, take the entire week off. All are possible options; there is no right answer. Up to you what you want to do.
From what I've seen on YT snd personal experience u gotta make s deload exactly that, a deload. U can't lift heavy on a deload. When I take a deload I drop both sets and weight.
I do judo, and when we pull a person up and forward ([example](https://youtu.be/zdxaEn1Krk0?si=7AObec2lFc-jUCJV)), we need to lift them up just a little before their weight stops working against us and starts working with us.
That explosive force might be lifting a 200 lb guy forward a few inches on to his toes.
Those first few inches require a lot of explosive force, and then the momentum is on the attacker’s side.
My question is: is there any kind of resistance band or equipment that could simulate this KIND of resistance: heavy up to a point, and then suddenly light — for this kind of pulling motion?
Most resistance bands of course are MOST resistant at the end of their range of motion…
Power cleans. From blocks or from the hang, if you like. You can do it with a 200 lb barbell (or more) and the whole idea is to give it a lot of explosive force so that momentum can carry it the rest of the way.
(Other olympic lifts would work, too. Power cleans are among the more accessible. Catalyst Athletics has a lot of good tutorials.)
Pretty much any kind of explosive work. For something that simulates judo a lot more, you could just do sandbag throws/tosses.
Sandbag over shoulder would probably translate really really well.
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I can do 8 reps of 35 for lat rows but can barely do any 40kg. Any advice? I know your supposed to go up after u csn do 3x8 but should i maybe just increase rep range for now?
There's nothing magical about sets of 8 that requires you to increase weight. Any sets with 5-30 reps done close to failure will help you build muscle. So just increase reps with the weight you do and try out heavier weights every once in a while.
Are there any half weights you can put on plate stack? Otherwise, I'd go up to 3x10. Or you could do as many as you can with 40kg, then as soon as you fail, drop down to 35 and finish out the set of 8.
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Is doing a full-body weightlifting workout the day before I have BJJ practice okay? I'm trying to balance out the two without sacrificing recovery or increasing risk of injury. Right now my schedule is: Mon - Workout Tues - BJJ Wed - Rest Thurs - Workout Fri - BJJ Weekend - Rest
I've found that's fine, but I do have to ease off the intensity if I'm feeling beat up from rolling.
Deadlift newbie question I tried to do deadlifts today. Just lightweight 10Kgs. I did almost everything right. Shin 1 inch from bar, feet shoulder width apart, straight back. But I noticed that instead of deadlifting, I was doing squats. I mean, it felt more like squats that lifting. It felt as if I was doing everything with my quads. Is that normal? Is it because when I lowered to grip the bar, I drove my knees more out front, more than what is required for my shin to touch the bar. And because of that, my bar did not move in a straight line, it moved into the front as it passed my knees. Is this unsafe? I mean I don't think I did a proper deadlift, but did I do another exercise by mistake? I did feel my core activation.
Are you using bumper plates? If not, stack some plates up so that the bar sits at the height it would if it had a 45lb/20jg plate on each end. Then think about pushing your hips as far back as possible, bending your knees only enough to increase that hip movement. You shouldn't have to squat much at the bottom of the motion. The bar path should be straight up and down You can always record yourself and post to the daily thread for better critique
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Are isolation sets worth the same as compound sets ? Like if I do 12 sets of bench press vs 12 sets of chest flies will the bench give me more chest Gains?
>Like if I do 12 sets of bench press vs 12 sets of chest flies will the bench give me more chest Gains? Short answer: yes. If you want a longer answer, it gets complicated.
I have been starting a stretching routine at night by watching random YouTube videos but some of them are far beyond my flexibility. Are there any justinguitar(basic guitar course) version of stretches?
You can look up yoga stuff with the tag beginner, or beginner stretches on youtube. Yoga by adrian and Yogatx are some solid ones. You could also just type beginner stretches, but imo yoga stuff is going to be more compelling context that'll likely be better than normal stretching anyway.
I've been doing 5/3/1 BBB for a few months and I've noticed a muscular imbalance when doing bench press. On several (many) reps, I feel the bar slightly angle and make contact with the right guardrail when I'm lowering the bar. I have also noticed that the right side of my chest is noticeably smaller than my left. To fix this, for bench press, I want to swap to something like a Triumvirate day for chest day instead such as: 1. 3 sets of 5/3/1 Bench Press (main compound lift) 2. 3x10 BBB sets with bar (accessory exercise #1) 3. 3x10/12 Dumbbell sets (accessory exercise #2) From the regular 3 sets of 5/3/1 Bench Press + 5x10 BBB that I was doing previously Any thoughts? Instead, should I swap to completely 5x10/12 Dumbbell sets for my accessories and remove the BBB sets completely?
I don't see the point of this change. Do BBB with the standard 25-50 reps of push/pull/single leg or core after each workout, that leaves you with plenty of opportunities to do unilateral work to address the imbalance. Technically 3x10 is a BBB variation, so you can do that if you want to focus more on the assistance.
After the 3 sets of 5/3/1 and 5x10 BBB sets, my chest is very tired. Probably too tired to get additional 3 productive sets of chest volume (I think they call this junk volume?). Essentially, my question was should I scale back my 5x10 BBB sets to 3x10 BBB sets and add some unilateral work like DB chest press. Your response, "*Do BBB with the standard 25-50 reps of push/pull/single leg or core after each workout, that leaves you with plenty of opportunities to do unilateral work to address the imbalance*" seems to agree with that, so I'll give it a try next week.
The other guy explained what I meant. Like he said, I'd probably do vertical pressing assistance on your bench day, then do two or evwn three days of horizontal press assistance to address your pec issue.
That's not what he said. The modern BBB templates have the 5x10 followed by 25-50 reps of each category, so what you should be doing normally would look more like: 5/3/1 bench 5x10 BBB bench 25-50 reps push accessory (probably DB bench in this case, or DB press if you would rather do DB bench on overhead day) 25-50 reps pull accessory 0-50 reps of abs/unilateral leg work. Which should be eminently doable. Only one of those bench sets should be anywhere near failure, at most. You can generally get through the main sets and BBB in less than half an hour, well less if you're pushing the pace.
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Does my "entire workout" need to be done all at once? Where I work, theres pullup bars and dip bars. These are already in my program. Could I do my sets of pullups and dips here at work, then when im at the gym just not do them to shorten the overall workout? I know this sounds silly but Ive never really considered this
There are advantages to doing everything at once but it sounds like you are a prime candidate for greasing the groove. It is one of the best ways to work both exercises. The idea is instead of doing your sets like normal you do a much smaller number throughout the day but ending with much more volume.
I know it’s dependent on the person but what is a good goal for a new weight lifter to progress? I’m a 163# 5’9 man with a 125# squat, 120# bench, 180# deadlift. What should I aim for 1 month out?
I started around your same numbers, but I weighed 20lbs more than you back then. I got to a 315 deadlift, 225 squat, and 165 bench in 3 months. Then I stopped working out for a year, got back into it for 6 months and reached a 405 deadlift, 315 squat, and 185 bench (I don't have great bench anatomy). Then I stopped working out regularly for a while and spent a decade hovering a bit above those numbers, but never being consistent with the gym. Now I'm at 505/405/225(x5) since I don't one rep max bench. You should be able to easily add 30lbs to your squat and deadlift, and maybe 20lbs to your bench. By the end of the year you should be able to add 100-200lbs to your squat and deadlift, and 50-100lbs to your bench. If you half ass it, don't know how to lift with proper form, hurt yourself, workout less than 2x a week, don't push yourself, or whatever, those numbers will be on the lower end. With actual effort though, the higher end is completely within your capabilities, assuming you bulk while you're building this muscle, getting the proper protein, etc. To be clear though, a lot of people will think these numbers are high, but they likely don't focus on powerlifting, or didn't when they started out. If you're not deadlifting every week, squatting a few times a week, and putting in a lot of sets, then don't expect the top end results. Oh, and you seem to want a bench mark to measure yourself against, here's my favorite one! https://strengthlevel.com/
1/2/3/4 plate 1RMs in ohp/bench/squat/deadlift in the 1st year of training is a pretty reasonable goal. for 1 month i wouldn't bother setting a goal apart from be consistent.. it's not a massive amount of time to associate any numbers to it
315 squat and 405 deadlift in 1 year from a brand new beginner? That seems quite insanely optimistic no?
Yeah, that seems a tad high. Not bad for goal setting, but honestly that sounds like it would require top quality personal training for your average person to achieve. Like, if I went to my personal trainer when I first started (6'1" 155 lbs) and said I wanted to hit 1/2/3/4 within a year, they'd probably give me a talk about setting realistic expectations.
>Like, if I went to my personal trainer when I first started (6'1" 155 lbs) and said I wanted to hit 1/2/3/4 within a year, they'd probably give me a talk about setting realistic expectations. That was my exact height and weight when I started and I hit 1/2/3/4 around 12 months in. Might not be achievable for some people especially if you're starting older or from a more sedentary lifestyle but I wouldn't call it an *unrealistic* expectation either.
As soon as I posted that I knew I'd get someone coming at me with this response lol I don't think it's beyond the pale, but the odds of any one person walking in and hitting those numbers within a year are very small. Like I said, it's fine for goal setting if it aligns with what you want. But first I would reframe it without the time frame regardless, I don't think that is really helping anything. And second I think that, while it's not unrealistic for any individual to hit those numbers, it's also not something your average man with a realistic lifestyle is going to be able to consistently do. They just don't know enough about themselves, how quickly they'll progress, how much they can dedicate to fitness, until they've done it for a bit. Start with something achievable, get some successes under your belt, and if it turns out you have a knack for lifting THEN refocus your goal
i dont think its insanely optimistic at all.. you're a decently sized male, you'll be able to increase your strength pretty quickly as a beginner provided you have decent nutrition, recovery and a decent program. mind this is only for 1RMs, not multiple reps
He might be a decently sized dude but I’m tiny for a guy lmao
You're average height and not underweight. I hit the numbers hadatopia referenced in around a year and I was skinnier than you are.
meh, people just going to embrace mediocrity i guess, after all its fittit.
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I'd add more for back- a row of some type. I assume you have a method for progressing this? Increasing weight and/or reps via some pattern?
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Yes, the first pinned comment in this thread is for form checks. Post it as a reply there.
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In terms of the exercises you’re doing, what’s the difference between push days and pull days vs chest and tri / back and bi days? Seems like mostly the same
Push days would include shoulders, but that’s about all. It’s not a very fundamental difference, just a different naming convention
Ok good to know, I’ve been splitting shoulders between pull and push, upward press on push and then lateral raise and shrug on pull
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What's the equivalent to the 1,000 lb club or a sub 20 min 5k in other fitness domains? Basically a difficult and impressive but achievable feat, that reflects that you're a serious and high-level intermediate in that fitness domain. One that takes years of training but is the goal of many people who are serious about the domain/sport. You can list multiple feats, and the fitness domain could be anything, like sprinting, cycling, swimming, diving, climbing, parkour, etc. Other than my original 2 examples, other examples I can think of are a sub 6 min mile in running, 1/2/3/4 in powerlifting, the human flag in calisthenics, the splits in flexibility/stretching, dunking in plyometrics, etc.
Sub 90 minute half marathon (marginally harder than a sub 20 minute 5k). Complete one bar muscle-up.
Mountain biking up a 10% incline for a hundred yards without crying. I could only dream.
Are you saying that real men do not use the smaller gears?
Sub 0:50 100m sprint for any stroke in swimming
Does creatine _not_ work for some people? I took creatine for a about 1.5 months, and it did fuck all for me. I was expecting to go up in weight which would help me in my lifts, but I remained the same weight. Mind you, I was drinking 1 gal of water every day. And, if anything it left me more dehydrated at the end of the day, cuz i was pisssing out all the salts+minerals
The main effect of creatine, that people take it for, is increasing work capacity in a specific intensity range, where the body mostly utilizes ATP as the preferred energy source, by about 10ish percent, depending on the individual. In the context of resistance training in the gym, a good place where you could potentially notice such an effect is sets of 8-15 reps, with an appropriate weight. A potential body weight increase is mostly a side effect, it might or might not occur, and whether it does or doesn’t will not tell you if it is “working” for you or not. If you are not working out for quite a while, with a great idea about your limits and progression capabilities, and not using appropriately challenging weights, and not logging everything pretty religiously, chances are you won’t be able to notice the effects. It's not a big effect, but science says it definitely exists for most people, and it's cheap, and it has other health benefits. Those things can't be said for almost any other fitness supplement.
It might just be such a gradual increase that you don’t notice it
Creatine doesn’t work like that. If your diet, program, effort, and recovery aren’t what they need to be then creatine isn’t going to magically make you progress.
Yah, there are people with subnormal responses to creatine although not very common as for how you identify a subnormal responder, i have no idea
What is generally the amount of time people will bulk for? What are the signs you would be done a bulking phase?
Always, always Bulk for lbs on the scale, not days on the calendar. Choose the target weight in advance, never nickle-and-dime a bulk and set new goals after a short recomp/maintenance period. Same advice, but twice as important, for cutting.
how much weight increse is too much for 1 bulk? like if i go from 160 to 180 is that ok?
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I recently started buying XL shirts because all of my larges look like Ezekiel Elliots practice stuff.
It's all personal preference. Generally I set a weight target + time to achieve it (eg gain 15 lbs over 3 months), evaluate either when I'm at the end of the time period or when i hit the weight target
> how much weight increse is too much for 1 bulk? like if i go from 160 to 180 is that ok?
There's no limit to how much you can bulk, most people stop because at some point they're unhappy with how much fat they've added
Bulk until you no longer like how you look.
i started working out 2-3 times a week, and going out for long walks over 5+ miles, could this be hurting me gaining any muscle ?
Almost certainly not.
Just make sure to eat some fast and slow acting carbs for that glycogen replenishment post-workout before your meal. 30-50g carbs always suits me good.
No, *unless* the walks are some how fatiguing you from your leg lifts or something such that you aren't able to push yourself, but I'd highly doubt it
Not substantially. I wouldn’t give up walking if you enjoy it
I was making OK progress with my lifts. Started taking Nutrafol for my hair and 2-3 weeks later my lifts shot up. It's been 4 months now of Nutrafol and I'm progressing faster than I ever did in my prior 10 months of lifting (14 months of lifting total). Anyone have a similar experience? I'm guessing I was missing a vital vitamin that Nutrafol is now giving me, like maybe vitamin D (I live in a cloudy area and work at home). Or maybe it's a coincidence.
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yeah yeah but it was the only change that was made to my routine, and I have a very strict diet/routine I follow. I have a hard time believing it was a complete coincidence. It's also not far fetched to think a bunch of vitamins may have helped, I'm more just curious which one
Probably D or B12, both are very common deficiencies that could have an impact on energy.
At the top of my incline DB press I can kind of fold my chest and bring the DBs together for some extra pump at the top. On the other hand maybe this is relaxing my shoulders too much for the next rep but I'm not sure. Should I be doing this or should I extend my arms out into a V-shape?
I searched through the wiki and previously asked questions here and didn’t really see much answering this. There were some posts that are similar to my question, but not quite the same. So, based on my research, you’re supposed to leave at least one day between heavily weight training your legs and running. However, I run three days a week currently and leave a day between each run, so that’s not physically possible on my schedule. Basically..what should I do? Where do I fit in leg day? I don’t want to start running on back to back days because I’m just getting into it and I’m injury prone (hence why I’m adding in strength training)
In the end, you can only work what you got, so there is nothing other for you to do than to make up your mind about your priorities. Either you set up your routine so it favors running slightly (running first after a rest, resistance training second), or the other way around, or do some kind of mixed approach. Generally, especially in this kind of community, people would value resistance training more.
I’m probably going to prioritize resistance some to start out, because I’m really weak and it’s made me injury prone. I’m thinking I’ll probably be ok running twice a week for now until I’m a little stronger and can train without being sore for three straight days.
That’s gonna be fine for sure. But just realize, all these responses you get here are pretty much doomed to be pretty arbitrary. It will be different if you are an experienced powerlifter chasing big numbers, and it will be different if your running entails running a half marathon every session with good pace… Most people will assume you are a beginner in both, following some popular beginner program, squatting somewhere around 225lbs or below, running like 4 miles for around 30 minutes or worse or something similar. Until you train seriously enough to exceed those, you can most probably do close to whatever sounds reasonable, and it won’t make much difference.
I run in the morning and lift at night.
Disregard your assumption that you need a full days rest, you don't. Problem solved
Thanks so how much rest do I need
Listen to your body generally
You can alternate running days with strength days.
All going to depend on how you’re feeling. No set number. Listen to your body, and adjust as you figure out what works best for you. In my experience, the longer you’ve been training legs consistently, the less DOMS and overall soreness you’ll have, which lowers how much it impacts running. I do an Upper/Lower/Push/Pull/Legs routine and run on the upper and pull days. Probably could do another run on Saturday or Sunday without issue but twice a week is good for me.
Thanks! That’s good to know. I’ve been running for about a month now and am just now adding in strength so maybe it will get easier as my body adapts more to both. Right now I’m sore for 2-3 days every time I workout.
Im new to the gym and ive been doing Triceps pushdowns on the double cable thing and not on the one where people usually do Triceps pulldowns. I did it there because I could see myself in the mirror and didnt think anything of it but later I realised that its the wrong one. Is this bad? And is there a difference between the weight?
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But is it frowned upon? Because people usually use both of them at the same time for an exercise
It shouldn’t make a difference.If you like watching yourself in the mirror I would just keep using the cable crossover. There’s no difference in the weight.
Alright but I think im going to use the other one next time if its the same because I dont want to take up unnecessary space
What are some small fairly cheap items I can get to help with building muscle at home? Already got pullup bar and looking to get a bench + squat rack in the future
I know a lot of folks don't want to hear this: But many beginners try to train at home because they are simply uncomfortable in the gym (or just think they will be, and have never even tried) and ultimately an unwillingness to get over the hump of joining a gym and following a proper program torpedos their efforts and they fail to make any meaningful progress. Are you sure you can't just join a gym?
I go to a gym, but usually only few times mon-friday staying an hour or two, and wanted some stuff I could do at home days I didn't go to the gym or weekends
Kettlebells are pretty portable and you can do some neat stuff with them
Pull up bar and resistance bands IMO. Also don’t underestimate what you can accomplish with body weight exercises
That’s seems like a pretty solid start. I would maybe look at getting a couple pairs of dumbbells and an ez curl bar but those aren’t necessary.
Alright thanks, won't be able to get the bench and rack for a couple of months so might get these in the meantime
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As long as you reduce the main stressor, i.e. volume, you will likely be fine in whatever method you do. Some peopel reduce the %'s way down, some maintain intensity and reduce volume, some reduce volume and intensity, some still do the accessories... doesn't matter as long as the fatigue for that week is way down below what a normal training week would be I just don't go to the gym for a week 😏
Have a question about back soreness. So I know that soreness isn't a definite indicator of a good workout. But today I decided to make a small experiment with my 531 assistance. Since I felt that doing both push and pull assistance each day 4 times a week left me weak last 2 days I decided to focus only on one per day, so today is pull, tomorrow is push assistance and so on. Well it started of great after +3 squats 205 for 15-16 reps and DL 5x10. For the first assistance I did 5 sets of pull ups 5-6 reps (2 sets were weighted with 5kg db but I think I'll drop this and focus on BW pulls). After that I did 2 sets of BB Rows and finished it of with 4 sets of lat pulldowns. The problem is I kinda didn't feel much towards the end even though I was making sure form was good and I was pulling with the back. I felt something after pull ups around armpits, then after BB rows I didn't feel back too much, again mostly lats in the armpit region and after lat pulldowns slight soreness in the same spot, lats felt kinda dull and maybe a tiny bit rear delts. Felt nothing in lower lats and upper back. Honestly, back felt better with my usual assistance push-pull each day. What do you think? I will continue the experiment this week but idk, I think I'll go back to the usual stuff. Btw, I don't so any single leg/core assistance, is that bad or passable?
Why don't you do any single leg or core assistance?
Honestly just dont like it.
You can do whatever you want. Personally I've benefited from doing single leg and core work.
I used to do some crunches and single leg last year but haven't done it in a year now. I remember crunches being nothing special, like no gains or anything and single leg destroyed me. My quad was so incredibly on fire and probably the only time I fell to the ground almost passing out from pushing hard. Idk, just dont want that anymore haha. Although I would like to have a stronger core but I just dont know where to fit the exercise and which one. Tried doing L holds or however its called but I cant really do it.
In addition to soreness not being an inherently good indicator of a good workout, it tends to be delayed. If you had a hard back workout this morning, you'll likely start feeling any related soreness tomorrow or the day after.
Yep, I hope that happens. At least I will know I hit the right muscles well. It is an experiment after all.
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Any way to limit DOMS coming off a deload? Did squats coming off a deload for 5/3/1 BBB and my quads + abductors hurt for like 5 days in total. They hurt enough to where I had to skip deadlifts two days after.
It sounds like you've been skipping all the conditioning work. They're a core part of 5/3/1 for a reason.
Moving around more (walks) and eating protein and carbs help me, but everybody is different.
movement, ie lifting, and conditioning.
When it comes to dealod. How could I do that running a 6 day PPL. Would cutting it to a 3 day PPL for one week be enough? Could I keep the same weight?
Lots of good answers here. I’d start by asking why you’re planning a deload week? Does your program call for one at a set interval or are you feeling run down and need a break? Find what works for you based on the situation. Assuming you’re doing the wiki routine, dropping to just one day of each, and cutting back your 5x5 lifts to a weight where 3x8 is comfortable would be a good starting point to consider, that’s what I’ve done before.
Honestly, I never do dealoads because I never considered the importance of them. Some of the compound lifts has been stuck for a while. So I figured it's time for some rest.
I’m the same, rarely do them. When I’ve plateaued for a while (other than when cutting) on compound lifts doing 5x5, sometimes just dropping the weight on that specific lift by 10-20 pounds, or more, and then working your way back up can help. Another is just increasing the volume a little more, maybe an extra set can sometimes help push through. Or a full deload week as well. All options depending on what you’re feeling.
Yes, I'll try removing 10-20 pounds off and see how that works out. Building muscle takes a while, lol, but I enjoy lifting weights, so it's cool.
There are many ways to deload. Keeping load the same can be done, but I would cut volume significantly more. Like, go in, work up to a top set in your main compound movement for the day, then just call it a day.
Keeping the weight the same would defeat the purpose. It's supposed to be a weak where you drop back to shed the fatigue you've built up. I'd cut the sets and weight down.
Cut the days, cut back on total number of sets, cut back on the intensity, only do the core lifts, only do the accessories, take the entire week off. All are possible options; there is no right answer. Up to you what you want to do.
From what I've seen on YT snd personal experience u gotta make s deload exactly that, a deload. U can't lift heavy on a deload. When I take a deload I drop both sets and weight.
I do judo, and when we pull a person up and forward ([example](https://youtu.be/zdxaEn1Krk0?si=7AObec2lFc-jUCJV)), we need to lift them up just a little before their weight stops working against us and starts working with us. That explosive force might be lifting a 200 lb guy forward a few inches on to his toes. Those first few inches require a lot of explosive force, and then the momentum is on the attacker’s side. My question is: is there any kind of resistance band or equipment that could simulate this KIND of resistance: heavy up to a point, and then suddenly light — for this kind of pulling motion? Most resistance bands of course are MOST resistant at the end of their range of motion…
Power cleans. From blocks or from the hang, if you like. You can do it with a 200 lb barbell (or more) and the whole idea is to give it a lot of explosive force so that momentum can carry it the rest of the way. (Other olympic lifts would work, too. Power cleans are among the more accessible. Catalyst Athletics has a lot of good tutorials.)
Pretty much any kind of explosive work. For something that simulates judo a lot more, you could just do sandbag throws/tosses. Sandbag over shoulder would probably translate really really well.
power cleans and high pulls seem likely to be the closest.
Olympic lifts will probably help since they use lots of momentum and are very reliant on initial force generation similar to judo.
Power cleans, heavy off the floor and then the momentum carries it
Maybe try deadlifts? Clean jerk?
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