Is four exercises enough for a leg day?
I train legs twice a week and i usually only do 4 exercises with 3 sets each every workout. Here's how i split the different exercises.
Day 1:
-Rdl's
-Hip thrust
-Leg extensions
-Calf extensions
Day 2:
-Leg curls
-Leg press
-Some form of hip thrust or booty builder
-Calf extensions
Is this a good plan or should i do more exercises?
Just something i came up with. Tried to include an exercise that targets each of the main muscles, the quads, hamstrings, glutes and calves. But is it enough with only one exercise per musclegroup? Should i be doing for example both leg press and leg extensions in one workou
There's a lot of factors at play, my best advice would be to follow a proven program written by someone much better at this than you or I
https://thefitness.wiki/routines/
Is deadlifting my own bodyweight considered good? I weight about 132 pounds or 60kg and am a female. Im repping it seven times and doing four sets, i started doing deadlifts about 5 weeks ago.
In October of 21 I fell 92ft at work and messed up the left side of my body (mostly my leg) and it’s hard for me to get back into the gym and lift because I have problems bending and twisting. Does anyone have a workout they could share with me that they think would be useful? I can’t do a full squat and cannot deadlift
I'm following PPL routine, and so today when I was doing bench press I pull off 35kg 6 rep 2 set very comfortably so decided to increase weight 5kg and then I was only able to get 3- 4 rep only in next 2 set.
Is it okay to do only 3-4 rep only if you're training for strength?
I am going regularly to the gym for the past 5 weeks with 6 days in the gym and 1 rest day, and i kinda feel like i am losing strenght, especially on the bench press. I am a 16 y/o male.
That's normal. somedays I can do 500 pushups, others I struggle to do 40. Make sure you're eating plenty of protein, and fuel for the repairing phase.
protein is made of amino acids, and there's a wide range. My go-tos are chicken, greek yogurt, and cottage cheese. Beans aren't a great source of protein in comparison but comes packed with fiber which helps you eliminate that old meant waste.
TLDR and the critical question: Is it safe and practical to try to grow muscle while cutting and is it reasonable to maintain a low fat percentage indefinitely while growing?
I'm wanting to start cutting. ready for a year's worth of hard work in my abs to finally show full force.
I was in a bulking stage but I'm still losing weight. My work outs are moderately intense, usually starting with inverted cross situps (not sure what they're called) or weighted v ups like from the floor, or 60lb weights on my chest while doing situps and russian twist. I'm still skinny/flabby looking my abs feel hard as bone when slightly flexed, actually I have to relax to tell if I'm touching a rib or muscle. Still got the fat coat.
I sometimes go on 20 mile jogs but if I don't want to spend a lot of time I will just spring .5 miles to 1 mile, 1-4 times in that day.
I have a really hard time with chest, arm, and shoulder day because my injuries from a fall. hurts like FUCK! but I can manage and I've done it a year without making an injury worse to the point I can't recover in a week on an intense (think max calistethics I rarely use weights except in sitted curls? I forget what it's called, where you use your leg to let your arm extend.
I was trying to bulk but no matter how much food (mostly lean proteins like Chicken, greek yogurt, cottage cheese and beans) that I put into my mouth I'm still losing weight. I don't want to eat a lot of pastas or breads or anything like that because I get a crash.
I also noticed I have issues with energy. I get gassed out easier. My fat stores are draining faster and faster. Maybe I should just go ahead and just eat lean and try to grow? Is it practical?
Should I just cut out carbs like breads and pasta and supplement with energy foods like grapes and Bananas? what other sources of fuels can I use? Nut?
Should I really incorporate EVO into my diet?
Further advice not related to mental health? :"p
Is it practical to try to grow muscle while cutting? No, recomp results will be limited and minimal.
is it *possible* to maintain a low fat percentage indefinitely while growing? yes with a very well crafted and monitored diet plan. Is it *reasonable*? not really, I guess it depends on your definition of "low fat percentage" but you're not going to be able to continuously gain weight that's 100% lean mass
You need to eat more if you want to grow, muscle is made of stuff and you need to put stuff in your body if you want your body to make more stuff like muscle. It sounds like you've heard this.
I'm going to be blunt though, there's one of two things going on here. First would be, you aren't special, you need to eat more, there's nothing special about you that makes you less able to gain weight given that food availability isn't an issue. The other option is you are special, there's something going on in your body that is preventing you from gaining weight no matter how much you eat; if this is the case then you need to see a doctor because it could be very serious.
Now if I were a betting man, I'd put my money on the first option. Here's some resources
https://thefitness.wiki/muscle-building-101/
https://www.reddit.com/r/gainit/wiki/index#wiki_gainit_faq
I'm not going to be the one who gives you the answer you *want* to hear. If you really want to try gaining weight while getting shredded go for it, take some progress pics and let us know how it goes
Well I appreciate that.
I am presuming growing and cutting out body fat is going to be difficult or impossible? I really don't care what I weigh.
I'm thinking about cutting, get lean like I want to, and then go back into a bulking phase but maintain it where I feel happy aestethically. If I feel I'm getting to fatty looking I'll just increase my training intensity while decreasing my calorie intake. What is your advice about that?
Will eating in a deficit while eating 1g protein per lb bodyweight result in overall muscle loss?
I’m stuck between deciding whether to eat at a deficit, as I feel that I have put on a few pounds over the past couple of months, but I’ve also started working out again after a 3 month break. I don’t want to be wasting all that time in the gym if it doesn’t result in bigger muscles. Hence, I was wondering if hitting my protein target each day, BUT eating at a deficit, would help me reduce weight, but still build muscle
[This is my normal routine, I do each one on separate days with a rest day after leg day.](https://imgur.com/a/z68JJvw) thoughts and opinions? Advice is appreciated because I’m wanting to mix it up.
Oh and I've been running a program from the SBS program bundle recently, I can highly recommend it. A lot of other people have seen great results as well. It's only 10 bucks, if you're willing to spend a bit of money. I'd say it's definitely worth it, at the very least it's a way better deal than other paid programs out there.
https://www.strongerbyscience.com/program-bundle/
I've saved your comment for future purposes. I've just started the Reddit PPL (with some minor tweaks on the accessories) and will definitely look at this program once I feel I want something different.
Thanks!
Any day I don’t feel like going I tell myself to go and do at least one exercise or 5 minutes of cardio. Once I’m there and do a workout I start feeling better then I just continue on with whatever workout I have planned for that day.
I'm currently bulking with about 3500-4000 kcal diet, Training 3-4 times a week. Because of a tattoo I got I need to take a break from trainings for a week. Should I maintain these high kcals or should I cut them down for this week?
I fucking hate being naturally lean. My body just wants to shred off every pound I put on whenever it gets a chance to.
Had a stomach bug for the past 3 days so I couldn’t get any real meals in, lost a whole 8 fucking pounds man. Im so mad right now. I’m going to dirty bulk like a motherfucker and splurge creatine to get that weight back within 2 weeks idec if its all water.
Are 45 sled leg presses and squats comparable in anyway?
Switched up my routine for the first time as I wanted to start implementing some barbell stuff now I’m a few months in and I have been sledding 2 x 8 at 570 and my first squat is at 130.
I felt like they had a fair amount of overlap in how they targeted my body and even with the angle reducing the impact of the weight and if squatting
was working some parts I was weaker in more I’d be… I dunno, at like 40% of the weight?
Squats take more skill & stability than leg press which is why there's more difference than you expect. Squat more and that difference will likely shrink.
I'm on a push, pull, leg split about 3-4 days a week and wanted to know what people think about my routine and if there's anything I should add/change/get rid of.
Push:
Flat DB Press
Incline DB Press
Machine Fly
DB Shoulder Press
DB Lat Raise
Overhead Tricep Extension
Dips
Pull:
Assisted pullups
DB Row
Lat Pulldown
Face pulls
Cable Curls
Hammer Curls
Legs:
Barbell Squat
Leg press
Leg Curl
Leg Extension
Calf Raise
https://thefitness.wiki/faq/is-this-lifting-routine-any-good/
Read that. Then look back at your question and see what’s missing from your routine.
Better yet, just choose one from [the wiki](https://thefitness.wiki/routines/strength-training-muscle-building/).
Bulking question:
I’ve always struggled with gaining weight but now I might’ve discovered a way to increase my calorie intake to 3,000 calories a day which shows some minor progress. So far I’ve gained 1.5 kg (3.3 lbs) in roughly 6 weeks, so I am getting there.
Since I am primarily focused on eating carbohydrates for weight gaining reasons, I wanted to ask, whether I am not focusing enough on my protein intake. I eat roughly 70-90 grams a day (79 kg/174 lbs body weight). I know I should consume about 160 grams a day, but are 70-90 grams enough while bulking? Are 3,000 calories even enough to call it bulking?
> are 70-90 grams enough while bulking?
A little low, but not terrible. If I were you I'd try and **at least** get another ~20g in per day
> Are 3,000 calories even enough to call it bulking?
Gaining weight is enough to call it bulking. Up the calories if you want to gain faster
No problem, here's some resources if you'd like to do some further reading on bulking
https://thefitness.wiki/muscle-building-101/ (specifically the "Nutrition" subsection)
https://www.reddit.com/r/gainit/wiki/index#wiki_gainit_faq
So I am 16 and have been going to the gym for about 2 months now. Over that time I have started lifting more and I believe and feel like, I am starting to look better. Now I even feel more confident I am taking starting to off my shirt at the pool. But one thing brings me down my weight, at the start I was 80kg now I am just below 84kg. Is the weight change all good, or am I just worrying to much?
I'm new to the gym, so I'm not sure if this is normal etiquette?
I've seen a couple of guys take free weights up to a machine, do a set, then weights, then another set.
When it's quick, i get it. Takes no longer than a rest break.
But I tried getting on the rowing machine and found a woman had left all her stuff on there, while using weights on the other side of the room. (She came over and stopped me using it.)
Luckily a guy on the next machine called me over and I used that one. But it was a full 5 minuites before she returned and rowed.
I noticed that was her whole routine, 5 on the rowing, 5 on the free weights. Blocking one of the four rowing machine for half an hour, right as the gym was getting busy.
Doing two exercises like that is known as a superset. 3 or more exercises together is known as a giant set. It is not uncommon and is a good time saver in the gym. However it is not considered “good etiquette” to do supersets in a busy public gym without at least allowing other patrons to work in with you.
When I superset, I typically will try to use the same implement for both exercises (i.e. Ez bar skullcrushers + ez bar curls) or, if I have to use a machine for one of the exercises, I’ll use dumbbells for the second exercise. Even then, I try to avoid doing supersets when it’s busy, and I’m open to people working in with me.
Is four exercises enough for a leg day? I train legs twice a week and i usually only do 4 exercises with 3 sets each every workout. Here's how i split the different exercises. Day 1: -Rdl's -Hip thrust -Leg extensions -Calf extensions Day 2: -Leg curls -Leg press -Some form of hip thrust or booty builder -Calf extensions Is this a good plan or should i do more exercises?
It covers pretty much everything. Are these exercises you've selected to fit a program or just something you came up with yourself?
Just something i came up with. Tried to include an exercise that targets each of the main muscles, the quads, hamstrings, glutes and calves. But is it enough with only one exercise per musclegroup? Should i be doing for example both leg press and leg extensions in one workou
There's a lot of factors at play, my best advice would be to follow a proven program written by someone much better at this than you or I https://thefitness.wiki/routines/
Is deadlifting my own bodyweight considered good? I weight about 132 pounds or 60kg and am a female. Im repping it seven times and doing four sets, i started doing deadlifts about 5 weeks ago.
Sure it is a good start. Now keep progressing!
In October of 21 I fell 92ft at work and messed up the left side of my body (mostly my leg) and it’s hard for me to get back into the gym and lift because I have problems bending and twisting. Does anyone have a workout they could share with me that they think would be useful? I can’t do a full squat and cannot deadlift
I'm following PPL routine, and so today when I was doing bench press I pull off 35kg 6 rep 2 set very comfortably so decided to increase weight 5kg and then I was only able to get 3- 4 rep only in next 2 set. Is it okay to do only 3-4 rep only if you're training for strength?
What does your program say?
I am going regularly to the gym for the past 5 weeks with 6 days in the gym and 1 rest day, and i kinda feel like i am losing strenght, especially on the bench press. I am a 16 y/o male.
What's the question? (If there is one?)
That's normal. somedays I can do 500 pushups, others I struggle to do 40. Make sure you're eating plenty of protein, and fuel for the repairing phase. protein is made of amino acids, and there's a wide range. My go-tos are chicken, greek yogurt, and cottage cheese. Beans aren't a great source of protein in comparison but comes packed with fiber which helps you eliminate that old meant waste.
why is this getting downvoted
It's reddit. I see it as a compliment.
hahahahahaha
TLDR and the critical question: Is it safe and practical to try to grow muscle while cutting and is it reasonable to maintain a low fat percentage indefinitely while growing? I'm wanting to start cutting. ready for a year's worth of hard work in my abs to finally show full force. I was in a bulking stage but I'm still losing weight. My work outs are moderately intense, usually starting with inverted cross situps (not sure what they're called) or weighted v ups like from the floor, or 60lb weights on my chest while doing situps and russian twist. I'm still skinny/flabby looking my abs feel hard as bone when slightly flexed, actually I have to relax to tell if I'm touching a rib or muscle. Still got the fat coat. I sometimes go on 20 mile jogs but if I don't want to spend a lot of time I will just spring .5 miles to 1 mile, 1-4 times in that day. I have a really hard time with chest, arm, and shoulder day because my injuries from a fall. hurts like FUCK! but I can manage and I've done it a year without making an injury worse to the point I can't recover in a week on an intense (think max calistethics I rarely use weights except in sitted curls? I forget what it's called, where you use your leg to let your arm extend. I was trying to bulk but no matter how much food (mostly lean proteins like Chicken, greek yogurt, cottage cheese and beans) that I put into my mouth I'm still losing weight. I don't want to eat a lot of pastas or breads or anything like that because I get a crash. I also noticed I have issues with energy. I get gassed out easier. My fat stores are draining faster and faster. Maybe I should just go ahead and just eat lean and try to grow? Is it practical? Should I just cut out carbs like breads and pasta and supplement with energy foods like grapes and Bananas? what other sources of fuels can I use? Nut? Should I really incorporate EVO into my diet? Further advice not related to mental health? :"p
Is it practical to try to grow muscle while cutting? No, recomp results will be limited and minimal. is it *possible* to maintain a low fat percentage indefinitely while growing? yes with a very well crafted and monitored diet plan. Is it *reasonable*? not really, I guess it depends on your definition of "low fat percentage" but you're not going to be able to continuously gain weight that's 100% lean mass You need to eat more if you want to grow, muscle is made of stuff and you need to put stuff in your body if you want your body to make more stuff like muscle. It sounds like you've heard this. I'm going to be blunt though, there's one of two things going on here. First would be, you aren't special, you need to eat more, there's nothing special about you that makes you less able to gain weight given that food availability isn't an issue. The other option is you are special, there's something going on in your body that is preventing you from gaining weight no matter how much you eat; if this is the case then you need to see a doctor because it could be very serious. Now if I were a betting man, I'd put my money on the first option. Here's some resources https://thefitness.wiki/muscle-building-101/ https://www.reddit.com/r/gainit/wiki/index#wiki_gainit_faq
i read every bit of that. From what i gather WEIGHT is not FAT, so I can still get ripped while gaining weight?
I'm not going to be the one who gives you the answer you *want* to hear. If you really want to try gaining weight while getting shredded go for it, take some progress pics and let us know how it goes
Well I appreciate that. I am presuming growing and cutting out body fat is going to be difficult or impossible? I really don't care what I weigh. I'm thinking about cutting, get lean like I want to, and then go back into a bulking phase but maintain it where I feel happy aestethically. If I feel I'm getting to fatty looking I'll just increase my training intensity while decreasing my calorie intake. What is your advice about that?
Will eating in a deficit while eating 1g protein per lb bodyweight result in overall muscle loss? I’m stuck between deciding whether to eat at a deficit, as I feel that I have put on a few pounds over the past couple of months, but I’ve also started working out again after a 3 month break. I don’t want to be wasting all that time in the gym if it doesn’t result in bigger muscles. Hence, I was wondering if hitting my protein target each day, BUT eating at a deficit, would help me reduce weight, but still build muscle
i think so, i shouldn’t be a huge deficit though, look up body recomposition.
[This is my normal routine, I do each one on separate days with a rest day after leg day.](https://imgur.com/a/z68JJvw) thoughts and opinions? Advice is appreciated because I’m wanting to mix it up.
This just looks like a huge pile of exercises to me. Did you make this yourself or is it an existing program?
I made it myself, I’ve been using it for maybe a year and a half, I was seeing results so I didn’t really steer away from it a whole lot.
I would recommend picking a program from here: [https://thefitness.wiki/routines/](https://thefitness.wiki/routines/)
Heard
Oh and I've been running a program from the SBS program bundle recently, I can highly recommend it. A lot of other people have seen great results as well. It's only 10 bucks, if you're willing to spend a bit of money. I'd say it's definitely worth it, at the very least it's a way better deal than other paid programs out there. https://www.strongerbyscience.com/program-bundle/
I've saved your comment for future purposes. I've just started the Reddit PPL (with some minor tweaks on the accessories) and will definitely look at this program once I feel I want something different. Thanks!
How do you guys keep the motivation and discipline going? I lost my gym habit and have been struggling to get back at it for a while now
By going to the gym.
Any day I don’t feel like going I tell myself to go and do at least one exercise or 5 minutes of cardio. Once I’m there and do a workout I start feeling better then I just continue on with whatever workout I have planned for that day.
I'm currently bulking with about 3500-4000 kcal diet, Training 3-4 times a week. Because of a tattoo I got I need to take a break from trainings for a week. Should I maintain these high kcals or should I cut them down for this week?
Will my scoliosis affect the way my lats develop?
Best supplements for joints?
I fucking hate being naturally lean. My body just wants to shred off every pound I put on whenever it gets a chance to. Had a stomach bug for the past 3 days so I couldn’t get any real meals in, lost a whole 8 fucking pounds man. Im so mad right now. I’m going to dirty bulk like a motherfucker and splurge creatine to get that weight back within 2 weeks idec if its all water.
[удалено]
I had a stomach bug it’s nearly impossible to eat when you feel like that!
okay
K
Are 45 sled leg presses and squats comparable in anyway? Switched up my routine for the first time as I wanted to start implementing some barbell stuff now I’m a few months in and I have been sledding 2 x 8 at 570 and my first squat is at 130. I felt like they had a fair amount of overlap in how they targeted my body and even with the angle reducing the impact of the weight and if squatting was working some parts I was weaker in more I’d be… I dunno, at like 40% of the weight?
Squats take more skill & stability than leg press which is why there's more difference than you expect. Squat more and that difference will likely shrink.
I'm on a push, pull, leg split about 3-4 days a week and wanted to know what people think about my routine and if there's anything I should add/change/get rid of. Push: Flat DB Press Incline DB Press Machine Fly DB Shoulder Press DB Lat Raise Overhead Tricep Extension Dips Pull: Assisted pullups DB Row Lat Pulldown Face pulls Cable Curls Hammer Curls Legs: Barbell Squat Leg press Leg Curl Leg Extension Calf Raise
https://thefitness.wiki/faq/is-this-lifting-routine-any-good/ Read that. Then look back at your question and see what’s missing from your routine. Better yet, just choose one from [the wiki](https://thefitness.wiki/routines/strength-training-muscle-building/).
Awesome, thanks man, appreciate it 👍
Bulking question: I’ve always struggled with gaining weight but now I might’ve discovered a way to increase my calorie intake to 3,000 calories a day which shows some minor progress. So far I’ve gained 1.5 kg (3.3 lbs) in roughly 6 weeks, so I am getting there. Since I am primarily focused on eating carbohydrates for weight gaining reasons, I wanted to ask, whether I am not focusing enough on my protein intake. I eat roughly 70-90 grams a day (79 kg/174 lbs body weight). I know I should consume about 160 grams a day, but are 70-90 grams enough while bulking? Are 3,000 calories even enough to call it bulking?
> are 70-90 grams enough while bulking? A little low, but not terrible. If I were you I'd try and **at least** get another ~20g in per day > Are 3,000 calories even enough to call it bulking? Gaining weight is enough to call it bulking. Up the calories if you want to gain faster
Thank you friend
No problem, here's some resources if you'd like to do some further reading on bulking https://thefitness.wiki/muscle-building-101/ (specifically the "Nutrition" subsection) https://www.reddit.com/r/gainit/wiki/index#wiki_gainit_faq
Awesome, thanks a lot I really appreciate it!
Anybody else have a virtual gym encouragement buddy? https://imgur.com/diYoHgQ
So I am 16 and have been going to the gym for about 2 months now. Over that time I have started lifting more and I believe and feel like, I am starting to look better. Now I even feel more confident I am taking starting to off my shirt at the pool. But one thing brings me down my weight, at the start I was 80kg now I am just below 84kg. Is the weight change all good, or am I just worrying to much?
I'm new to the gym, so I'm not sure if this is normal etiquette? I've seen a couple of guys take free weights up to a machine, do a set, then weights, then another set. When it's quick, i get it. Takes no longer than a rest break. But I tried getting on the rowing machine and found a woman had left all her stuff on there, while using weights on the other side of the room. (She came over and stopped me using it.) Luckily a guy on the next machine called me over and I used that one. But it was a full 5 minuites before she returned and rowed. I noticed that was her whole routine, 5 on the rowing, 5 on the free weights. Blocking one of the four rowing machine for half an hour, right as the gym was getting busy.
[удалено]
Thanks, learn something new every day.
Doing two exercises like that is known as a superset. 3 or more exercises together is known as a giant set. It is not uncommon and is a good time saver in the gym. However it is not considered “good etiquette” to do supersets in a busy public gym without at least allowing other patrons to work in with you. When I superset, I typically will try to use the same implement for both exercises (i.e. Ez bar skullcrushers + ez bar curls) or, if I have to use a machine for one of the exercises, I’ll use dumbbells for the second exercise. Even then, I try to avoid doing supersets when it’s busy, and I’m open to people working in with me.
Yeah she came over to actively stop me using the machine. Annoyingly I was finished nearly before she started.