discussion 🏋️‍♂️ Fitness Thread 🏋️‍♂️do u even lift bro?

[Kern]

Just did push training. I'm wondering if I should add more abs excersises to my plan since I only do them after workout with one excsersise. I'm constantly doing pushing, pulling and I feel like I'm only training arms and chest from my upper body but I think other people are also not focusing on this part too muc

 

 

edit.

nvm just educated myself. I will be doing this one stomach excersise and plank after main workouts

Edited December 16, 2023 by stupidjock

[khalyan]

4 hours ago, stupidjock said:

Just did push training. I'm wondering if I should add more abs excersises to my plan since I only do them after workout with one excsersise. I'm constantly doing pushing, pulling and I feel like I'm only training arms and chest from my upper body but I think other people are also not focusing on this part too muc

 

 

edit.

nvm just educated myself. I will be doing this one stomach excersise and plank after main workouts

Let me emphasize how important ab exercises are.

 

So many fitness influencers will state they don't work abs because they get enough abs from compound lifts. That's true to an extent, but you have to continue doing some sort of ab specific exercises still, even if it's just for general strength and not to make your abs show more. 

 

When I first started lifting, I slowly stopped ab exercises as I was doing big compound movements almost every workout and thought that it was enough. After neglecting them, my abs are so weak that I cannot get through a set of decline crunches without my abs cramping and causing intense pain. It has been a long struggle to get my abs back as strong as they were when I was a competitive athlete, and I'm still not there yet. Probably my biggest regret since I took up weightlifting 2-1/2 years ago.

[Kern]

17 hours ago, khalyan said:

Let me emphasize how important ab exercises are.

 

So many fitness influencers will state they don't work abs because they get enough abs from compound lifts. That's true to an extent, but you have to continue doing some sort of ab specific exercises still, even if it's just for general strength and not to make your abs show more. 

 

When I first started lifting, I slowly stopped ab exercises as I was doing big compound movements almost every workout and thought that it was enough. After neglecting them, my abs are so weak that I cannot get through a set of decline crunches without my abs cramping and causing intense pain. It has been a long struggle to get my abs back as strong as they were when I was a competitive athlete, and I'm still not there yet. Probably my biggest regret since I took up weightlifting 2-1/2 years ago.

Let me NOT skip planks then 

Adding cardio to my workout too, I thought walking a lot everyday is fine enough but since I started using public transport more I actually walk way less 

[MonsterJohn]

Hey guys, I've been going to the gym for some months (3 times/week). At first I gained like 3kg but then it stops, I don't now how can I gain more weight/muscle

 

I take whey protein 3 times/day (~100g/day) since the beginning and eat until I feel full

Edited December 17, 2023 by MonsterJohn

[khalyan]

3 minutes ago, MonsterJohn said:

Hey guys, I've been going to the gym for some months (3 times/week). At first I gained like 3kg but then it stops, I don't now how can I gain more weight/muscle

 

I take whey protein 3 times/day (~100g/day) since the beginning and eat until I feel full

Eat more  

 

Use a TDEE calculator and eat ~500 calories more than your standard amount. Track your calories the first few days and make sure you are getting 150-200g of protein a day with the proper calorie intake.  

[MonsterJohn]

11 minutes ago, khalyan said:

Eat more  

 

Use a TDEE calculator and eat ~500 calories more than your standard amount. Track your calories the first few days and make sure you are getting 150-200g of protein a day with the proper calorie intake.  

thank you this is very helpful 

[Kern]

any 'must have' sups beside protein and creatine?

[Asscatchem]

1 hour ago, stupidjock said:

any 'must have' sups beside protein and creatine?

zinc and magnesium

gummyvites should do the trick

[Gottasadae]

8 hours ago, stupidjock said:

any 'must have' sups beside protein and creatine?

Be careful with creatine, since it can lead to receding hair and even baldness. I only do high quality isolate protein, pre workouts, turkesterone, multi-vitamins and "Regains" after heavy lifting like leg, chest days  

[khalyan]

I typically use a multivitamin, sea moss, and vitamin D alongside creatine, protein, and caffeine free preworkout. 
 

In the past, I’ve used the following without noticing any effects: turkesterone, beta ecdysterone, ashwaghanda, rhodiola rosea, and even a cycle of ostarine. I’ve also done fenugreek in the past and I think there is potential there but my bottle wasn’t the best quality. 

[Kern]

9 hours ago, Gottasadae said:

Be careful with creatine, since it can lead to receding hair and even baldness. I only do high quality isolate protein, pre workouts, turkesterone, multi-vitamins and "Regains" after heavy lifting like leg, chest days  

what? I think I'm going to say no to creatine then

[welham]

One of the trainers at my gym switched me to a new workout schedule, and I feel like I haven't been training a single day in my life

 

Moved on from splitting my workouts into two days, and now I do 4 days/week. I train each muscle group (legs, chest, shoulders, etc.) once a week now, and I still feel uncomfortable about it. A part of me feels like that's too little? Even though my trainer is assuring me that it's enough. I'm also doing more cardio now as I'm hoping to lose weight as well. 

 

What's even more bizarre is that I switched from doing 3 sets + 10 reps each to 4 sets + 12 reps, and I somehow feel super exhausted and weak even though I lowered the weights for every single exercise? I started feeling super defeated regularly at the gym, sometimes even being on the verge of crying. I realize having to take a step back and work with lighter loads is probably a necessity with the new sets/reps routine, but **** I did not expect myself to mentally hit that hard

[Kern]

I believe Christmas was made to lose my progress and throw me off guard but I’ll persist 

[Jotham]

I'm having trouble getting bigger arms. I have a wide chest and shoulders now but no matter what I do my arms are still small.

[John Slayne]

On 12/20/2023 at 9:03 PM, Gottasadae said:

Be careful with creatine, since it can lead to receding hair and even baldness.

omg my partner recommended it but he's balding, was he trying to set me up?

 

 

[PokiTails]

Good news my vitamin D levels are ****** (I have to triple my vitamin D levels) so I still feel too awful to do anything. And I'm sick so that's also fun. 

 

Seems I can only have good physical health or good mental health, not both at once. I need to work on that. 

[Gottasadae]

1 hour ago, John Slayne said:

omg my partner recommended it but he's balding, was he trying to set me up?

 

 

I mean, you still can take it in adequate doses but it's better switch to protein only and non creatine pre-workouts just to keep your wig safe 

[Cesar]

****** up my back, this is what i get for rarely stretching 

[Cesar]

7 hours ago, Hey Dude said:

Good news my vitamin D levels are ****** (I have to triple my vitamin D levels) so I still feel too awful to do anything. And I'm sick so that's also fun. 

 

Seems I can only have good physical health or good mental health, not both at once. I need to work on that. 

just take vitamin d supplements

[PokiTails]

41 minutes ago, Caesar said:

just take vitamin d supplements

Yeah I should have, last winter was also bad for me in terms of that

 

43 minutes ago, Caesar said:

****** up my back, this is what i get for rarely stretching 

Oh wow I hope that heals fast 

One time I pulled a muscle in my back and it hurt so bad that when I screamed, no sound came out of my mouth. 

[DamianSolo]

I've always used protein powders, but I've just begun taking amino acids. I'm interested in seeing how that helps me with my fitness journey. I've been working out four to five times a week, much more than I used to. I'm lean and toned as it is, but I want to be a little bulkier.

[Cottonmouth]

Has anyone going through Body Recomposition or know how long it takes to actually see good results?

 

I joined the gym 4 months ago and have "skinny-fat" physique. I've been on a slight deficit and only joined the gym 4 months ago and being going consistently (4-5 times a week) for primarily resistance training. My weight has sort of been the same for the past 4 months, so I assume I'm going through body recomposition.

 

Granted my diet has had a few setbacks but I've mostly been consistent with it and getting at least 0.8-1 grams per lbs.

 

Whilst I do feel stronger, I also look the same. I was wondering if I should just go for a complete cut to lose all the fat, rather than having to wait any longer for this recomposition. And then bulk from there.

 

I'm not expecting results straight away (not until 3-4 more months anyway), but was just curious if Body Recomposition actually works for people?

 

 

Edited December 31, 2023 by Cottonmouth

[Kern]

13 hours ago, Cottonmouth said:

Has anyone going through Body Recomposition or know how long it takes to actually see good results?

 

I joined the gym 4 months ago and have "skinny-fat" physique. I've been on a slight deficit and only joined the gym 4 months ago and being going consistently (4-5 times a week) for primarily resistance training. My weight has sort of been the same for the past 4 months, so I assume I'm going through body recomposition.

 

Granted my diet has had a few setbacks but I've mostly been consistent with it and getting at least 0.8-1 grams per lbs.

 

Whilst I do feel stronger, I also look the same. I was wondering if I should just go for a complete cut to lose all the fat, rather than having to wait any longer for this recomposition. And then bulk from there.

 

I'm not expecting results straight away (not until 3-4 more months anyway), but was just curious if Body Recomposition actually works for people?

Yes it does. It worked for me

 

I managed to escape skinny-fat physique prison during pandemic by diet. I was working out too but only at home so I don't even know how much of actual working out it was. But diet I sticked too 100% and my body changed massively. Now I'm working on muscle

[Cottonmouth]

4 hours ago, stupidjock said:

Yes it does. It worked for me

 

I managed to escape skinny-fat physique prison during pandemic by diet. I was working out too but only at home so I don't even know how much of actual working out it was. But diet I sticked too 100% and my body changed massively. Now I'm working on muscle

Thanks for this. I reckon I'm gonna stick with it until May-June to see the results. It would be 10 months for me by then. 

 

It's just hard to measure your progress since you can't tell if your even gaining muscle. 

 

How many months in did you notice major differences? 

 

[Kern]

1 minute ago, Cottonmouth said:

Thanks for this. I reckon I'm gonna stick with it until May-June to see the results. It would be 10 months for me by then. 

 

It's just hard to measure your progress since you can't tell if your even gaining muscle. 

 

How many months in did you notice major differences? 

 

I noticed a difference very fast actually. I started on February I think and on May I already lost a lot of fat and was able to wear smaller size. Then it all lowkey went to hell when I moved out and went to work

 

What did I do? I basically stick to diet 100% because it was pandemic time so I had a lot of time. I could count calories etc. I was on bigger deficit for the first 4 weeks and then smaller. The diet was basically avoiding fat at all costs, a lot of vegetables, fruits for carbs and a lot of protein of course (chicken, eggs etc.). I don't know how much of my 'working out' helped then cause I had very limites accessories but I was excersising 4 times a week and some cardio. I was actually surprised with the results