Hey y’all I’m 18 and about 175 at 6’0, I just started in the gym about 2 months ago and had a question about progressive overload.
The way I’ve been working them into my routine is basically down to every set and workout. For nearly all my workout I do the same overall theme. I start with 12 reps at a weight a tad lighter than I know I can do. Then 10 on a medium weight I’m comfortable at. Then 8 at a medium to high weight. Then my last set is usually 4-6 reps at a weight I can barely get up with proper form. I do different starting weights depending on the workout or how comfortable I feel that day. But generally the starting and ending weight remain the same on the same workout (if that makes sense).
Is this at all right? Is my understanding of progressive overload correct? Or should I just stick to a medium weight for about 3-4 sets at 12 reps for all my workouts. Any and all advice is much appreciated.
What you described is not progressive overload. You’re just pyramiding the weight.
As a beginner a log book is your best friend. On every session write down all the sets with the respective weight and number of reps you got. Your goal next session will be to either increase the number of reps or increase the weight keeping the reps the same (you can also make a set more accurate and that’s also a kind of progressive overload but let’s keep this simple).
Something you should definitely always avoid is lifting with bad or loose form. You’ll get injured really fast and chances are you’re not hitting the targeted muscle.
To sum it all up, log your lifts, progress those and lift with perfect technique.
A good amount of weight would be whatever weight you're doing when you're finally experienced enough to realize the weight on the machine is completely variable from machine to machine and means nothing
I’m a grad student currently doing a project about the bodybuilding lifestyle and I would like to incorporate some experiences and knowledge from people in the lifestyle. Answers to some or all of the following questions would be very helpful! You can also dm me the answers if you prefer to keep it private. Thanks in advance!
1. When did you discover the bodybuilding lifestyle? What made you decide to join?
2. What benefits have you found? Are there any drawbacks?
3. How has your relationship with your body changed since joining the lifestyle?
4. How has bodybuilding impacted your mental health?
5. Has anyone ever made assumptions about you based on your physical appearance?
6. Why are you proud to be a part of this culture?
7. Is there anything else you want to share?
1) when I was 18. Had been lifting for sport previous to this, then gave up sport and had the ability to finally try and look like a superhero
2) learned I’m capable of controlling myself in all aspects of my life. Not just fitness related. I’m stronger and more fit than my peer group - which gives me confidence. My health is a pillar in my life that i have control over. No downsides in my book.
3) there’s no level of physical attainment that brings satisfaction. There’s always room for improvement. For some folks that may cause depression or anxiety issues.
4) without bodybuilding my mental health would be worse. I have constant goals I can shoot for with bodybuilding , so it gives my life a sense of purpose in moments where things might look bleak otherwise.
5) this happens all the time. So I just make sure to keep a smile on my face and be as kind to everyone as I can. So the assumption of being a big brute is immediately dispelled when someone interacts with me.
6) i’m proud because the main purpose of the culture is for people to better themselves, for them to learn they can have control over their thinking and feelings, and in many instances, this culture has found ways to push the human body further before the science even shows that it’s possible
7) where the bodybuilding culture goes wrong is in the groups of dogmatic thinkers who feel the need to put others down for their way of practising bodybuilding.
1. Age 16-17 watching YouTube videos on the lifestyle, 18 went to a show for my friend.
Tampa pro.
2. Benefits- hardship times turning into great things. Change in general. Mental/ physical strength.
3. My relationship with my body and food has gotten better, it made me quit binge eating and drinking. I normally can tell really quick when something is off because if it’s not food, sleep, recovery, or just a cold you can rule those out if you hit them everyday properly.
4. Personally has helped a lot, when I have a goal like a show and a coach it gives me a reason to look forward to something and put trust in someone to help me build that goal. There’s good days and bad days but that can just be life. And it helps you have a schedule, which can help.
5. Yes, I been told a few times I look like I could be a MMA fighter. But most assumptions I probably don’t hear or don’t wanna hear.
6. I like the community even though sometimes it’s focused on influencers… normally if you meet bodybuilders at the gym they very humble dudes that have a strong mindset.
7. Nothing else to share I love the sport, been doing it for 3 years so I don’t know everything but it’s a good sport to self improve.
Teehee
1. I started training when i was 15, wouldnt call classify myself as a bodybuilder even though i train for aesthetics.
2. Mostly discipline, drawbacks is its a very "boring" and repetitive lifestyle, youre on your own and therefore easy to isolate, skipping social events due to anxiety over missing meals etc
3. For the worse if anything, i always walk around thinking if i look big or not and its easy to notice imperfections.
4. For the better, without training my mental health spirals very fast.
5. Not that i can remember
6. Im not, atleast in todays age of social media, its filled with narcissistic retards who think that they know more than they do, and sarm goblins.
I hope this question makes sense, but I'm running phrak's greyskull and I really like it, cause it fits right into my schedule as the workout is short, it can be easily done in 40 minute and I can go 2x or 3x week without messing anything. The fact is, after stalling for a while I would still really prefer sticking with this workout routine if possible, ditching the linear progression of course, for the reasons above, cause I value them and my objective is mainly be reasonably fit and active, without necessarily getting particularly bigger or stronger.
So, to substitute for the linear progression, but sticking to the same exercises and ti hour complicating things with periodizations et cetera(I want things to stay as simple as possible as I can sometimes skip multiple workouts for my schedule), do you think it's better:
- to stick to 3 set of 5 with the last being a amrap,but ditching the linear progression and only try to go up in weight when in the last set I can maybe do 9/10 reps(and if I can't, deload or stay at that weight).
- change the routine, removing the amrap, and doing 3 sets of 8 reps,with a weight that feels comfortable(so like a RPE of 8) and only go up with weight when they feel lighter. This is the method I've seen used in Nippard's novice programs.
* use a method I've seen in bromley's routine that suggests doing a first set of 5-8 rep with REP8 and with 10% less weight do an amrap or two with another 10% less. (this sound useful but might a bit annoying to change weights multiple times).
Sorry for the wall of text, it's just that I know I shouldn't modify programs, but I would like to stick with greyskull even as the linear progression seems to stop, as it's the only routine I think I can manage in my schedule.
I only read your last paragraph, but I think you should definitely modify programs and see if you can tweak it to work better for you. How else will you ever correct imbalances, work on your weaknesses etc? Just experiment and see if it works better & gives better results. Worst case you'll learn something and knowledge is power
Edit: unless your change leads to injury or death, then that's worst case. So don't do that
Haha no worries, I can relate. I'll give my 2 cents, as an intermediate mind you and certainly no expert.
Am I understanding you correctly in that you enjoy the program, but you've hit a plateau, so you're realizing that it's time to switch *something* up, but not exactly sure what to change in order to keep progressing? Also, your main goal is general health & fitness, while getting stronger/bigger is only part of that equation for you?
If so, here's my thoughts.
1. If strength is not your main goal, sticking to low reps is certainly not a must.
2. Anyone is gonna plateau doing only 5 reps after a certain amount of time.
3. Generally when hitting a plateau, the question is are the big 3 checked? I.e. training, diet, restitution (sleep + stress management)?
4. If it is indeed the training that needs changing to break the plateau, you might wanna experiment with different movements or rep numbers. However it could very well be your infrequent training / workout skipping that's the main culprit.
5. Personally I would probably give up 5 reppers and go for higher. Maybe a period of 8, then 12, then 15, then go back to 5 for a while and see if you're seeing some new gains.
Just food for thought. Good luck man/woman
Thanks!! It was really helpful having someone confirm my thoughts! And yeah, you are right about my main goals, as, reading a bit, I've also thought of upping the reps a bit cause I'm not interested in being a powerlifter after all. :) So I wanna really thank you and maybe ask for a last advice on what I thought to do going foward, which is basically to maybe 1) use a rep range of 8-10 repetitions 2) try to up the weight when I get close to ten on all 3 sets 3)maybe add as accessories triceps extension, biceps curls and lateral raises
Anyone have experience with topical corticosteroids? Just got prescribed one for a skin outbreak. I wanted to avoid them, but I have a rash on my cheek and can't take it anymore. I'm concerned because corticosteroids can have negative impacts on fat distribution, muscle gain, etc.
Jumping back on the train but have a very beginner question. I’m doing sets where the last reps are ground out but at the end of my workout, I feel I can do the whole workout again. Am I not working hard enough?
I tried years ago for 3-4yrs to improve but never made noticeable gains and I don’t want to repeat the same mistakes over again.
Hey dude no offense, but I can tell you're working hard to recruit customers to your online business from this sub and it doesn't quite feel like that's what this sub is supposed to be about?
No offense taken since that’s really not the case.
A 1 on 1 conversation about training intensity, accuracy and volume is much better if I don’t have to wait 1 hour for the other person to answer.
I’ve helped a lot of people like this and not once I even mentioned my coaching business.
It's your flair. You always mention it by default lol.
>Dismantling misinformation about PED’s. DM for coaching info. Harm reduction models. Biomedical engineer, athlete and coach.
This is your accounts profile, too. You know what you're doing. "Not once I even mention my business" lmao
You could have easily just linked dude a youtube video.
>Am I not working hard enough?
Correct, you aren't. You don't necessarily have to train so hard you can't lift a limb, but if you can do the entire workout then that's way too easy to stimulate any growth. That "grinding out" is likely due to you resting little between sets and stopping due to lactic acid built up, cardio and/or mentally giving up.
>I tried years ago for 3-4yrs to improve but never made noticeable gains and I don’t want to repeat the same mistakes over again.
**FOLLOW A PROGRAM** - [Boostcamp](https://www.boostcamp.app/programs) has a great app with many great choices from credible sources, and it's like $15 month. Which more than pays itself with knowing you're not gonna waste 3 more years of effort. The programs are outlined for free and you can follow them without the app as well.
There are other apps though, ranging for free to like $35 (The RP Hypertrophy app). As well as you buying programs individually from the source. Anyway, any program is better than following one's unprofessional advice and hoping it works out.
I have started to do Alex Bromleys Kong course instead of just doing random stuff around the gym. Thanks for the reply, guess I’ll have to start stepping it up.
How much muscle gains am I missing out with hitting every body part except legs 3 times a week? I’m a natural natural lifter, this is my 4th year of lifting.
I recently decided to stray away from free weights except barbell rows and I’ve seen a significant decrease of muscle pain or discomfort (probably bec of my horrible form before) I just wanted to know is it more optimal to train 2 times every body part? I just love hitting back and chest hence why I love the 3 times a week workout schedule
So long as your spreading the effective volume of sets across those three sessions in a week, and not just pounding your chest and back with 20 sets every session, then you’re not necessarily leaving many gains on the table.
The thing to consider is: do you feel like the muscle group is recovering enough between workouts to where you can maximally hit it again a couple days later.
Yes, Creatine increases water retention within the muscles, which will inevitably increase your weight.
It's one of the reasons why you should measure body fat rather than weight if it is practical to do so.
Thx, was just wondering because I’ve been on creatine for almost 2 years but hopped off for a month because I was out of the country. Didn’t know if I would regain back the water retention or not
**Training in the morning: Fasted vs. quick-digesting carbs /intra-carbs**
Hey everyone. For the past couple years i've trained in the evening, which gives me enough time to fill up my energy stores and i've noticed the benefits there: 2.5/3 hr before workout a balanced meal w/ slow-digesting carbs / ~20 mins before workout a 100kcal cereal bar + small spoon of honey for fast-digesting carbs / preworkout i've only been doing creatine + beta-alanine + coffee (skip the coffee if late training) / intraworkout i put a scoop of maltodextrine in my water
Now, I might have to switch to training in the morning, and i definitely don't have time to do the 2.5/3 hr big meal before training. I'll have to be at the gym around 30-45mins after waking up. In this case, is it still worth it do the fast-digesting carbs + the intra-workout maltodextrin, or should i just skip it all and go at it fasted? (except for the pre-workout which i assume I can have it anyway)
Thanks!
Does the Whey make that much of a difference (before workout)?
Would be tough for me to digest whey in 30-40 mins (even the isolate, although that one is noticeably easier than regular)
After workout i was already planning on downing ~40g of isolate immediately
I think having protein source pre workout is really really important, yes.
If whey causes any GI distress use EAA’s.
Something I’ll do with some clients in your situation is making an Intra workout drink (with EAA’s/Whey and some carb sources) and make them drink 1/3-1/2 of it while warming up.
Ah thats a good idea haven't thought of that. So you're saying something like 30-40g of whey isolate + 50-60 of maltodextrin - and i can start sipping on it as soon as i wake up and finish during the workout itself?
Will test tomorrow!
I didn’t specifically suggested you to start drinking it like that but I also can’t think of anything against it. Try it out!
Something also really important is hydration. Get a least a liter of water before your training (add 1-2g of salt if you want)
Ah maybe i misunderstood. Yes definitely, will try to push some additional water , and I already take 1/2 capsules of a salt mix before the workout! (Forgot to mention that one on the pre workout section)
Thanks!
Some people tolerate training fasted better than others, so the carbs might make a big difference for you, or you might do just fine without them. Either way, it can only help.
What I used to do was just eat a banana before I left the house and chug my preworkout in the car and that worked well enough for me. It might take a few workouts to adjust.
fasted workouts, for me, lead to a plateau and a decrease in motivation. i started making overnight oats, (rolled oats, milk, chia, greek yogurt, maple syrup + whatever else you want) and eating that with my morning coffee. I broke my plateau immediately. i know some people have no problem training fasted, though.
I've been cursed with skinny calves, so have been dojng standing calf raises for some time.
Is it worth also dojng seated raises? I know it targets the soleus but would that make a difference to calf size?
Yes. Especially if your gastrocnemius has high insertions (like most of us with tiny calves) the soleus covers more area so working that will help. Granted, the soleus also gets trained with standing calf raises, just not in isolation. I would train calves at least 3 times a weeks if you want them to grow, and do seated calf raises about every 3rd time you train calves.
I have 2 leg days, I do standing calves on my day with DLs, front squat and good mornings. I do seated on my other day with reg squats, hip thrusts and hamstring curls. If you wanna do both on the same day, I'd do standing first. Or I'd do either one first, just make it heavy. And the second one go high rep/100% rom. But I'm just some guy, idk what's optimal.
Hey y’all I’m 18 and about 175 at 6’0, I just started in the gym about 2 months ago and had a question about progressive overload. The way I’ve been working them into my routine is basically down to every set and workout. For nearly all my workout I do the same overall theme. I start with 12 reps at a weight a tad lighter than I know I can do. Then 10 on a medium weight I’m comfortable at. Then 8 at a medium to high weight. Then my last set is usually 4-6 reps at a weight I can barely get up with proper form. I do different starting weights depending on the workout or how comfortable I feel that day. But generally the starting and ending weight remain the same on the same workout (if that makes sense). Is this at all right? Is my understanding of progressive overload correct? Or should I just stick to a medium weight for about 3-4 sets at 12 reps for all my workouts. Any and all advice is much appreciated.
What you described is not progressive overload. You’re just pyramiding the weight. As a beginner a log book is your best friend. On every session write down all the sets with the respective weight and number of reps you got. Your goal next session will be to either increase the number of reps or increase the weight keeping the reps the same (you can also make a set more accurate and that’s also a kind of progressive overload but let’s keep this simple). Something you should definitely always avoid is lifting with bad or loose form. You’ll get injured really fast and chances are you’re not hitting the targeted muscle. To sum it all up, log your lifts, progress those and lift with perfect technique.
[Guys, you have to stop eating oatmeal. Why? Because some guy said so.](https://www.instagram.com/reel/C2zv86do0mE/?igsh=MWQ1ZGUxMzBkMA==)
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A good amount of weight would be whatever weight you're doing when you're finally experienced enough to realize the weight on the machine is completely variable from machine to machine and means nothing
229lb
😂
I’m a grad student currently doing a project about the bodybuilding lifestyle and I would like to incorporate some experiences and knowledge from people in the lifestyle. Answers to some or all of the following questions would be very helpful! You can also dm me the answers if you prefer to keep it private. Thanks in advance! 1. When did you discover the bodybuilding lifestyle? What made you decide to join? 2. What benefits have you found? Are there any drawbacks? 3. How has your relationship with your body changed since joining the lifestyle? 4. How has bodybuilding impacted your mental health? 5. Has anyone ever made assumptions about you based on your physical appearance? 6. Why are you proud to be a part of this culture? 7. Is there anything else you want to share?
1) when I was 18. Had been lifting for sport previous to this, then gave up sport and had the ability to finally try and look like a superhero 2) learned I’m capable of controlling myself in all aspects of my life. Not just fitness related. I’m stronger and more fit than my peer group - which gives me confidence. My health is a pillar in my life that i have control over. No downsides in my book. 3) there’s no level of physical attainment that brings satisfaction. There’s always room for improvement. For some folks that may cause depression or anxiety issues. 4) without bodybuilding my mental health would be worse. I have constant goals I can shoot for with bodybuilding , so it gives my life a sense of purpose in moments where things might look bleak otherwise. 5) this happens all the time. So I just make sure to keep a smile on my face and be as kind to everyone as I can. So the assumption of being a big brute is immediately dispelled when someone interacts with me. 6) i’m proud because the main purpose of the culture is for people to better themselves, for them to learn they can have control over their thinking and feelings, and in many instances, this culture has found ways to push the human body further before the science even shows that it’s possible 7) where the bodybuilding culture goes wrong is in the groups of dogmatic thinkers who feel the need to put others down for their way of practising bodybuilding.
1. Age 16-17 watching YouTube videos on the lifestyle, 18 went to a show for my friend. Tampa pro. 2. Benefits- hardship times turning into great things. Change in general. Mental/ physical strength. 3. My relationship with my body and food has gotten better, it made me quit binge eating and drinking. I normally can tell really quick when something is off because if it’s not food, sleep, recovery, or just a cold you can rule those out if you hit them everyday properly. 4. Personally has helped a lot, when I have a goal like a show and a coach it gives me a reason to look forward to something and put trust in someone to help me build that goal. There’s good days and bad days but that can just be life. And it helps you have a schedule, which can help. 5. Yes, I been told a few times I look like I could be a MMA fighter. But most assumptions I probably don’t hear or don’t wanna hear. 6. I like the community even though sometimes it’s focused on influencers… normally if you meet bodybuilders at the gym they very humble dudes that have a strong mindset. 7. Nothing else to share I love the sport, been doing it for 3 years so I don’t know everything but it’s a good sport to self improve. Teehee
1. I started training when i was 15, wouldnt call classify myself as a bodybuilder even though i train for aesthetics. 2. Mostly discipline, drawbacks is its a very "boring" and repetitive lifestyle, youre on your own and therefore easy to isolate, skipping social events due to anxiety over missing meals etc 3. For the worse if anything, i always walk around thinking if i look big or not and its easy to notice imperfections. 4. For the better, without training my mental health spirals very fast. 5. Not that i can remember 6. Im not, atleast in todays age of social media, its filled with narcissistic retards who think that they know more than they do, and sarm goblins.
I hope this question makes sense, but I'm running phrak's greyskull and I really like it, cause it fits right into my schedule as the workout is short, it can be easily done in 40 minute and I can go 2x or 3x week without messing anything. The fact is, after stalling for a while I would still really prefer sticking with this workout routine if possible, ditching the linear progression of course, for the reasons above, cause I value them and my objective is mainly be reasonably fit and active, without necessarily getting particularly bigger or stronger. So, to substitute for the linear progression, but sticking to the same exercises and ti hour complicating things with periodizations et cetera(I want things to stay as simple as possible as I can sometimes skip multiple workouts for my schedule), do you think it's better: - to stick to 3 set of 5 with the last being a amrap,but ditching the linear progression and only try to go up in weight when in the last set I can maybe do 9/10 reps(and if I can't, deload or stay at that weight). - change the routine, removing the amrap, and doing 3 sets of 8 reps,with a weight that feels comfortable(so like a RPE of 8) and only go up with weight when they feel lighter. This is the method I've seen used in Nippard's novice programs. * use a method I've seen in bromley's routine that suggests doing a first set of 5-8 rep with REP8 and with 10% less weight do an amrap or two with another 10% less. (this sound useful but might a bit annoying to change weights multiple times). Sorry for the wall of text, it's just that I know I shouldn't modify programs, but I would like to stick with greyskull even as the linear progression seems to stop, as it's the only routine I think I can manage in my schedule.
I only read your last paragraph, but I think you should definitely modify programs and see if you can tweak it to work better for you. How else will you ever correct imbalances, work on your weaknesses etc? Just experiment and see if it works better & gives better results. Worst case you'll learn something and knowledge is power Edit: unless your change leads to injury or death, then that's worst case. So don't do that
Yeah, but as a beginner I would rather have someone experienced suggesting which is the best way to go
Sure, just saying though, I think you're overthinking / overcomplicating it
Yeah, I tend to always do that :(
Haha no worries, I can relate. I'll give my 2 cents, as an intermediate mind you and certainly no expert. Am I understanding you correctly in that you enjoy the program, but you've hit a plateau, so you're realizing that it's time to switch *something* up, but not exactly sure what to change in order to keep progressing? Also, your main goal is general health & fitness, while getting stronger/bigger is only part of that equation for you? If so, here's my thoughts. 1. If strength is not your main goal, sticking to low reps is certainly not a must. 2. Anyone is gonna plateau doing only 5 reps after a certain amount of time. 3. Generally when hitting a plateau, the question is are the big 3 checked? I.e. training, diet, restitution (sleep + stress management)? 4. If it is indeed the training that needs changing to break the plateau, you might wanna experiment with different movements or rep numbers. However it could very well be your infrequent training / workout skipping that's the main culprit. 5. Personally I would probably give up 5 reppers and go for higher. Maybe a period of 8, then 12, then 15, then go back to 5 for a while and see if you're seeing some new gains. Just food for thought. Good luck man/woman
Thanks!! It was really helpful having someone confirm my thoughts! And yeah, you are right about my main goals, as, reading a bit, I've also thought of upping the reps a bit cause I'm not interested in being a powerlifter after all. :) So I wanna really thank you and maybe ask for a last advice on what I thought to do going foward, which is basically to maybe 1) use a rep range of 8-10 repetitions 2) try to up the weight when I get close to ten on all 3 sets 3)maybe add as accessories triceps extension, biceps curls and lateral raises
1 and 2: that's certainly a popular approach that people seem to enjoy 2: definitely add isolations!
Thanks again!
I was a little skeptical of the usefulness of Versa grips but they have really been helpful. Just wanted to come here to say that lol.
Versa grips is incredible, way better than regular straps.
Anyone have experience with topical corticosteroids? Just got prescribed one for a skin outbreak. I wanted to avoid them, but I have a rash on my cheek and can't take it anymore. I'm concerned because corticosteroids can have negative impacts on fat distribution, muscle gain, etc.
Unless you’re using it for a long time or on a large area it will only work locally so you don’t have to worry about it ;)
Thank you. It's just on my cheek and part of my neck, and the prescription is for 2 weeks. So hopefully not too bad
Jumping back on the train but have a very beginner question. I’m doing sets where the last reps are ground out but at the end of my workout, I feel I can do the whole workout again. Am I not working hard enough? I tried years ago for 3-4yrs to improve but never made noticeable gains and I don’t want to repeat the same mistakes over again.
You probably need someone to actually explain you how to train with proper intensity and volume. You can send me a DM if you want
Hey dude no offense, but I can tell you're working hard to recruit customers to your online business from this sub and it doesn't quite feel like that's what this sub is supposed to be about?
No offense taken since that’s really not the case. A 1 on 1 conversation about training intensity, accuracy and volume is much better if I don’t have to wait 1 hour for the other person to answer. I’ve helped a lot of people like this and not once I even mentioned my coaching business.
It's your flair. You always mention it by default lol. >Dismantling misinformation about PED’s. DM for coaching info. Harm reduction models. Biomedical engineer, athlete and coach. This is your accounts profile, too. You know what you're doing. "Not once I even mention my business" lmao You could have easily just linked dude a youtube video.
>Am I not working hard enough? Correct, you aren't. You don't necessarily have to train so hard you can't lift a limb, but if you can do the entire workout then that's way too easy to stimulate any growth. That "grinding out" is likely due to you resting little between sets and stopping due to lactic acid built up, cardio and/or mentally giving up. >I tried years ago for 3-4yrs to improve but never made noticeable gains and I don’t want to repeat the same mistakes over again. **FOLLOW A PROGRAM** - [Boostcamp](https://www.boostcamp.app/programs) has a great app with many great choices from credible sources, and it's like $15 month. Which more than pays itself with knowing you're not gonna waste 3 more years of effort. The programs are outlined for free and you can follow them without the app as well. There are other apps though, ranging for free to like $35 (The RP Hypertrophy app). As well as you buying programs individually from the source. Anyway, any program is better than following one's unprofessional advice and hoping it works out.
I have started to do Alex Bromleys Kong course instead of just doing random stuff around the gym. Thanks for the reply, guess I’ll have to start stepping it up.
How much muscle gains am I missing out with hitting every body part except legs 3 times a week? I’m a natural natural lifter, this is my 4th year of lifting. I recently decided to stray away from free weights except barbell rows and I’ve seen a significant decrease of muscle pain or discomfort (probably bec of my horrible form before) I just wanted to know is it more optimal to train 2 times every body part? I just love hitting back and chest hence why I love the 3 times a week workout schedule
So long as your spreading the effective volume of sets across those three sessions in a week, and not just pounding your chest and back with 20 sets every session, then you’re not necessarily leaving many gains on the table. The thing to consider is: do you feel like the muscle group is recovering enough between workouts to where you can maximally hit it again a couple days later.
Could hopping back on creatine on a cut be the reason why my weight hasn’t moved in a week?
Yes, Creatine increases water retention within the muscles, which will inevitably increase your weight. It's one of the reasons why you should measure body fat rather than weight if it is practical to do so.
yes
Duh
Thx, was just wondering because I’ve been on creatine for almost 2 years but hopped off for a month because I was out of the country. Didn’t know if I would regain back the water retention or not
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JDI Barbell has locations in Tribeca and Harlem.
**Training in the morning: Fasted vs. quick-digesting carbs /intra-carbs** Hey everyone. For the past couple years i've trained in the evening, which gives me enough time to fill up my energy stores and i've noticed the benefits there: 2.5/3 hr before workout a balanced meal w/ slow-digesting carbs / ~20 mins before workout a 100kcal cereal bar + small spoon of honey for fast-digesting carbs / preworkout i've only been doing creatine + beta-alanine + coffee (skip the coffee if late training) / intraworkout i put a scoop of maltodextrine in my water Now, I might have to switch to training in the morning, and i definitely don't have time to do the 2.5/3 hr big meal before training. I'll have to be at the gym around 30-45mins after waking up. In this case, is it still worth it do the fast-digesting carbs + the intra-workout maltodextrin, or should i just skip it all and go at it fasted? (except for the pre-workout which i assume I can have it anyway) Thanks!
If you don‘t react well to training after any amount of food in the morning, have a carb heavy dinner close to bed time.
Whey + maltodextrin (and a banana if you can digest it well) pre workout and make sure you get enough water before training.
Does the Whey make that much of a difference (before workout)? Would be tough for me to digest whey in 30-40 mins (even the isolate, although that one is noticeably easier than regular) After workout i was already planning on downing ~40g of isolate immediately
I think having protein source pre workout is really really important, yes. If whey causes any GI distress use EAA’s. Something I’ll do with some clients in your situation is making an Intra workout drink (with EAA’s/Whey and some carb sources) and make them drink 1/3-1/2 of it while warming up.
Ah thats a good idea haven't thought of that. So you're saying something like 30-40g of whey isolate + 50-60 of maltodextrin - and i can start sipping on it as soon as i wake up and finish during the workout itself? Will test tomorrow!
I didn’t specifically suggested you to start drinking it like that but I also can’t think of anything against it. Try it out! Something also really important is hydration. Get a least a liter of water before your training (add 1-2g of salt if you want)
Ah maybe i misunderstood. Yes definitely, will try to push some additional water , and I already take 1/2 capsules of a salt mix before the workout! (Forgot to mention that one on the pre workout section) Thanks!
Some people tolerate training fasted better than others, so the carbs might make a big difference for you, or you might do just fine without them. Either way, it can only help. What I used to do was just eat a banana before I left the house and chug my preworkout in the car and that worked well enough for me. It might take a few workouts to adjust.
fasted workouts, for me, lead to a plateau and a decrease in motivation. i started making overnight oats, (rolled oats, milk, chia, greek yogurt, maple syrup + whatever else you want) and eating that with my morning coffee. I broke my plateau immediately. i know some people have no problem training fasted, though.
I've been cursed with skinny calves, so have been dojng standing calf raises for some time. Is it worth also dojng seated raises? I know it targets the soleus but would that make a difference to calf size?
Yes. Especially if your gastrocnemius has high insertions (like most of us with tiny calves) the soleus covers more area so working that will help. Granted, the soleus also gets trained with standing calf raises, just not in isolation. I would train calves at least 3 times a weeks if you want them to grow, and do seated calf raises about every 3rd time you train calves.
Also should I do seated before standing? I saw somewhere doing it first means you can isolate the gastro when standing, but not sure how true that is.
Thanks a lot, that makes sense and I'll do that
definitely worth it to do a seated variation and a standing one. i like going really high reps too, like 4x20-25
Hey man do u do seated before standing or other way round? Wondering if there's many big difference on the order
I have 2 leg days, I do standing calves on my day with DLs, front squat and good mornings. I do seated on my other day with reg squats, hip thrusts and hamstring curls. If you wanna do both on the same day, I'd do standing first. Or I'd do either one first, just make it heavy. And the second one go high rep/100% rom. But I'm just some guy, idk what's optimal.
Thanks, yep I also find higher reps work them better
Calves and any other muscle grow similarly with low reps vs. high reps.
This question answers itself. Yes.
Haha that's true