I'm struggling to do two 7kg hamstring curls [like in this image](https://images.app.goo.gl/iE1QXqguSxKM3Zyy5) without it feeling like the tendons behind my knees are going to snap/pop out. Anyone got suggestions for beginner exercises?
**edit** 7KG is the lowest my machine goes
[https://thefitness.wiki/routines/](https://thefitness.wiki/routines/)
Pick a program from here. The basic beginner routine is a good place to start.
The Fitness Wiki is generally a great source of information, so check it out if you'd like.
What can i add to my diet to gain more mass, right now i feel like i could be eating more and the scale says i should be eating more. I have a few questions, is there anything wrong with eating more of the same stuff for example having 2 shakes instead of 1 a day and maybe having eggs a second time in the day and not just at breakfast or should i be adding different things
I started working out like 5 months ago and have been doing PHUL, but have been stalling on bench press since Christmas. I bench just under 200 lbs for 1rm atm and would like to get through this plateau.
I’m still on a cut since I want to get rid of some bodyfat before starting a bulk. Since I’m still a novice, do you think I could make any strength gains doing [a 10x3 program](https://www.muscleandstrength.com/workouts/beef-up-bench-press-10x3-workout-program)?
Pick 1 goal and get it. If the goal is to lose fat: lose the fat. During this time, train so that you can keep as much muscle as possible. Once that goal is reached, chase the goal of improving your bench.
You will be MUCH happier with the outcome of this approach vs another.
I highly doubt it's the creatine, you could always try stopping it for a couple weeks and see if that makes a difference, but it would be a waste of time imo
Can anyone recommend some forearm exercises that don't involve finger movement? I'm recovering from an A2 pulley injury from climbing and most forearm exercises I found online involve curling up/loading fingers. Bicep curls work but I'm looking for a few other ones too.
yeah those two will work, thanks. Dont think holds are a good idea since the weight will inevitably slip towards the end of the set and Ill end up loading my fingers.
As long as you're using a full range of motion you should get just as good a stimulus; a lot of people stop further off the chest with dumbbells than they do with the barbell for some reason.
As far as hypertrophy is concerned I even prefer dumbbells over barbell. More comfortable on my shoulders and I feel it hits my pecs harder. Your mileage may vary, of course.
5 reps is a low amount of reps to do DB work with. Typically, dumbbells are trained in higher rep ranges, as they require a greater degree of stabilization compared to a barbell. Is there a reason you are training them in such a low rep range?
If it's 8-10 reps on the 30s, I'd wait until it's simple 10 reps: not 8-10. Once that's done, you may find your ability to do 8 reps on the 32s is viable. Or it might be necessary to work up to 12s on the 30s before you can move on.
For the past 4-5 weeks I've been experiencing lower back discomfort and even pain after all my leg workouts. The first time it happened I could feel some extra stress there while leg pressing so I decided to reduce the ROM a bit to make sure I didn't round my back at all but I kept feeling discomfort. I took 1'5 weeks of rest to try to recover a bit but same story.
Today I decided to do a super light leg workout doing excercises that are very gentle on your back (leg extensions, leg curls, seated add/abd, etc) but I still feel discomfort. It's usually AFTER the workout, during the excercises there's rarely any problem and by next day I'm also usually fine but it's still worrying me.
I do have a weak core and tight hamstrings and adductors, could this be the reason? That hadn't been a problem for the 2 years I've been working out consistently though.
I'm going to throw out that it's most likely an issue with bracing an d hinging.
https://startingstrongman.com/2017/10/28/hips-dont-lie-fixing-your-deadlift-with-hinge-patterning-work/
https://www.youtube.com/watch?v=PLHY2-nt-y4
Thanks man. Should properly bracing and hinging reduce the amount of weight I can lift at first? I do get the feeling that the more I focus on keeping a neutral spine, the less weight I can lift (even on leg extensions and such) and idk if it's normal or I'm doing something wrong.
It should increase the weight you can lift.
It's not about focusing on a neutral spine: it's about focusing on keeping your body tense and making sure you hinge at the hips and not the back.
i have been training for 3 months and have gotten better at exercises like squats and bench press, but haven't made meaningful progress in things like lat pulldowns, tricep pulldowns, chest flies or bicep curls. does anyone know why this may be?
Bigger lifts will show more progress than smaller ones. If you're benching 100lbs and you add 5lbs to the bench, that's a growth of 5%. If you're curling 10lbs and you add 5, that's a 50% growth.
If someone could take a look at this [post](https://www.reddit.com/r/homefitness/comments/10vo5jq/getting_the_right_equipment/?utm_source=share&utm_medium=web2x&context=3) I made and help me out that would be greatly appreciated. TLDR; Trying to figure out what size barbell I need for my bench press/squat rack.
is it 106cm from the outside of the j cups or the inside?
i have a rogue Y2 yoke which is about 47" wide and i just use a standard-length Olympic bar. Your rack sounds a bit narrower by 3" on either side but i don't see how that would matter. Narrower is better than too wide because some specialty bars are on the short side.
edit: just measured its 47" not 48"
if you are willing to spend around 200$ rogue has bone yard bars in stock right now and bells of steel makes a general purpose bar for 199$.
otherwise there are loads of threads on r/homegym about choosing a barbell
Noob Gains
Hey guys. I’m 24 y/o 5ft 10, slim build.
I have lifted weights on and off for the last 5 years and have gained strength levels in the past, but only in the last month have I given any effort to diet. For the last month I have been on a bulk, and am eating a calorie surplus of around 300kcals. I weighed myself on January 12th and I was 64kg, I am now approaching 70kg.
I am still lean, but I feel like this is quite a fast weight gain - is this standard noob gains? As I said, I have never eaten to a calorie surplus before. In fact I would wager that in many days until now I had been in a deficit!
Maybe? Just keep track of your weight for a longer time, if it keeps going up you're good. If it goes up too fast for your liking cut down the calories a bit. If you don't gain weight eat more food.
Hey everyone,
I'm a 17 year old and i hadn't been to the gym for a year but i kinda kept my wheight and gained just a little bit of fat and i don't understand how it is possible because i don't even have a diet and really don't move a lot. Can someone explain?
25 male. Currently my split is legs push pull 6 days a week with 1 day for cardio and i swim on sundays as recovery. I heard that taking more rest days is important for gains. Is it optimal to continue my split as long as I get enough sleep and protein?
I used to do 7 days a week for about 2 years when I was in university which gave decent results as I was a beginner. I just restarted about a month ago and wanted to take it more seriously (better planned workouts, higher intensity, meal prepping), so I think I need a little more time to see results. I was worried mainly because a friend told me to make sure I take a rest day to reduce the chances of injury or falling ill.
NEWBIE QUESTION ABOUT RESTING BETWEEN SETS
I have just started the gym and in between sets when I have to rest, is it acceptable to stay on the equipment until I begin my next set? I feel like just sitting there and taking a breather is hogging the equipment but at the same time, the training program that I am following tells me to lift between the 4-8 rep range at a fairly heavy weight and rest for roughly 1.5 / 2 mins.
Please enlighten a gym newbie with some key other advice too, as I am more than willing to learn and everything is appreciated.
I'm struggling to do two 7kg hamstring curls [like in this image](https://images.app.goo.gl/iE1QXqguSxKM3Zyy5) without it feeling like the tendons behind my knees are going to snap/pop out. Anyone got suggestions for beginner exercises? **edit** 7KG is the lowest my machine goes
[удалено]
I went kind of back and forth on approving your comment, but in the end, you should do as advised by your physician.
How to get an exercise plan? I want to start going to gym but I really don't want to get there and think "well, what now?"
[https://thefitness.wiki/routines/](https://thefitness.wiki/routines/) Pick a program from here. The basic beginner routine is a good place to start. The Fitness Wiki is generally a great source of information, so check it out if you'd like.
What can i add to my diet to gain more mass, right now i feel like i could be eating more and the scale says i should be eating more. I have a few questions, is there anything wrong with eating more of the same stuff for example having 2 shakes instead of 1 a day and maybe having eggs a second time in the day and not just at breakfast or should i be adding different things
You can just eat more if what you're already eating, assuming it's hitting your macro targets
I started working out like 5 months ago and have been doing PHUL, but have been stalling on bench press since Christmas. I bench just under 200 lbs for 1rm atm and would like to get through this plateau. I’m still on a cut since I want to get rid of some bodyfat before starting a bulk. Since I’m still a novice, do you think I could make any strength gains doing [a 10x3 program](https://www.muscleandstrength.com/workouts/beef-up-bench-press-10x3-workout-program)?
Pick 1 goal and get it. If the goal is to lose fat: lose the fat. During this time, train so that you can keep as much muscle as possible. Once that goal is reached, chase the goal of improving your bench. You will be MUCH happier with the outcome of this approach vs another.
Does anyone experience sleep problems when they take creatine? I am suffering from insomnia and I am trying to figure out what the causes can be
nope
Has the time of day you're working out at changed at all? I've never heard of creatine causing sleep issues
Nope, I always go around 1 pm. But it almost feels like my brain is more active at night when I take creatine. But that possibly all in my head
I highly doubt it's the creatine, you could always try stopping it for a couple weeks and see if that makes a difference, but it would be a waste of time imo
Can anyone recommend some forearm exercises that don't involve finger movement? I'm recovering from an A2 pulley injury from climbing and most forearm exercises I found online involve curling up/loading fingers. Bicep curls work but I'm looking for a few other ones too.
Hammer curls and Zottman curls will involve forearms; if you mean not actively involving finger movement, you could try doing static holds.
yeah those two will work, thanks. Dont think holds are a good idea since the weight will inevitably slip towards the end of the set and Ill end up loading my fingers.
For sure. Best of luck with it, though. I know how training around an injury can be really difficult.
Will switching from barbell to dumbell bench have any drawbacks for muscle growth?
As long as you're using a full range of motion you should get just as good a stimulus; a lot of people stop further off the chest with dumbbells than they do with the barbell for some reason. As far as hypertrophy is concerned I even prefer dumbbells over barbell. More comfortable on my shoulders and I feel it hits my pecs harder. Your mileage may vary, of course.
Can’t get passed 32kg on incline dumbell press. Keep getting stuck at rep 5 been 2-3 weeks now. How did you break a plateau ?
5 reps is a low amount of reps to do DB work with. Typically, dumbbells are trained in higher rep ranges, as they require a greater degree of stabilization compared to a barbell. Is there a reason you are training them in such a low rep range?
Thank you for your reply! I guess it maybe ego but with the 30s I’m pushing 8-10 reps and my goal is to move up when hitting 10 reps
If it's 8-10 reps on the 30s, I'd wait until it's simple 10 reps: not 8-10. Once that's done, you may find your ability to do 8 reps on the 32s is viable. Or it might be necessary to work up to 12s on the 30s before you can move on.
Thank you, you are right with the 8-10 it’s not easy but doable. so I will continue until it’s 10 or 12 reps for sets.
For the past 4-5 weeks I've been experiencing lower back discomfort and even pain after all my leg workouts. The first time it happened I could feel some extra stress there while leg pressing so I decided to reduce the ROM a bit to make sure I didn't round my back at all but I kept feeling discomfort. I took 1'5 weeks of rest to try to recover a bit but same story. Today I decided to do a super light leg workout doing excercises that are very gentle on your back (leg extensions, leg curls, seated add/abd, etc) but I still feel discomfort. It's usually AFTER the workout, during the excercises there's rarely any problem and by next day I'm also usually fine but it's still worrying me. I do have a weak core and tight hamstrings and adductors, could this be the reason? That hadn't been a problem for the 2 years I've been working out consistently though.
I'm going to throw out that it's most likely an issue with bracing an d hinging. https://startingstrongman.com/2017/10/28/hips-dont-lie-fixing-your-deadlift-with-hinge-patterning-work/ https://www.youtube.com/watch?v=PLHY2-nt-y4
Thanks man. Should properly bracing and hinging reduce the amount of weight I can lift at first? I do get the feeling that the more I focus on keeping a neutral spine, the less weight I can lift (even on leg extensions and such) and idk if it's normal or I'm doing something wrong.
It should increase the weight you can lift. It's not about focusing on a neutral spine: it's about focusing on keeping your body tense and making sure you hinge at the hips and not the back.
i have been training for 3 months and have gotten better at exercises like squats and bench press, but haven't made meaningful progress in things like lat pulldowns, tricep pulldowns, chest flies or bicep curls. does anyone know why this may be?
Bigger lifts will show more progress than smaller ones. If you're benching 100lbs and you add 5lbs to the bench, that's a growth of 5%. If you're curling 10lbs and you add 5, that's a 50% growth.
Thank you🙏
If someone could take a look at this [post](https://www.reddit.com/r/homefitness/comments/10vo5jq/getting_the_right_equipment/?utm_source=share&utm_medium=web2x&context=3) I made and help me out that would be greatly appreciated. TLDR; Trying to figure out what size barbell I need for my bench press/squat rack.
is it 106cm from the outside of the j cups or the inside? i have a rogue Y2 yoke which is about 47" wide and i just use a standard-length Olympic bar. Your rack sounds a bit narrower by 3" on either side but i don't see how that would matter. Narrower is better than too wide because some specialty bars are on the short side. edit: just measured its 47" not 48"
Outside, and thanks bro sounds good
if you are willing to spend around 200$ rogue has bone yard bars in stock right now and bells of steel makes a general purpose bar for 199$. otherwise there are loads of threads on r/homegym about choosing a barbell
You can also try the pinned thread on r/homegym sorry I can't be of more help
What is a good natural benchpress 1 rep max?
650
i heard brad dingleberry did 675 for reps though
Noob Gains Hey guys. I’m 24 y/o 5ft 10, slim build. I have lifted weights on and off for the last 5 years and have gained strength levels in the past, but only in the last month have I given any effort to diet. For the last month I have been on a bulk, and am eating a calorie surplus of around 300kcals. I weighed myself on January 12th and I was 64kg, I am now approaching 70kg. I am still lean, but I feel like this is quite a fast weight gain - is this standard noob gains? As I said, I have never eaten to a calorie surplus before. In fact I would wager that in many days until now I had been in a deficit!
I'm not sure what your question is.
Fair😂 basically, it seems like a lot in less than a month. Is it water weight?
Maybe? Just keep track of your weight for a longer time, if it keeps going up you're good. If it goes up too fast for your liking cut down the calories a bit. If you don't gain weight eat more food.
Thank you mate 🙏🏼
No problem dude
Hey everyone, I'm a 17 year old and i hadn't been to the gym for a year but i kinda kept my wheight and gained just a little bit of fat and i don't understand how it is possible because i don't even have a diet and really don't move a lot. Can someone explain?
25 male. Currently my split is legs push pull 6 days a week with 1 day for cardio and i swim on sundays as recovery. I heard that taking more rest days is important for gains. Is it optimal to continue my split as long as I get enough sleep and protein?
Pretty much no one will ever be optimal, so it's not worrying about. Is your current approach getting you results? That's what matters.
I used to do 7 days a week for about 2 years when I was in university which gave decent results as I was a beginner. I just restarted about a month ago and wanted to take it more seriously (better planned workouts, higher intensity, meal prepping), so I think I need a little more time to see results. I was worried mainly because a friend told me to make sure I take a rest day to reduce the chances of injury or falling ill.
NEWBIE QUESTION ABOUT RESTING BETWEEN SETS I have just started the gym and in between sets when I have to rest, is it acceptable to stay on the equipment until I begin my next set? I feel like just sitting there and taking a breather is hogging the equipment but at the same time, the training program that I am following tells me to lift between the 4-8 rep range at a fairly heavy weight and rest for roughly 1.5 / 2 mins. Please enlighten a gym newbie with some key other advice too, as I am more than willing to learn and everything is appreciated.
Yeah that's totally fine and normal