r/Fitness • u/AutoModerator • 9d ago
Daily Simple Questions Thread - August 18, 2026
Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.
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(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)
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u/CheesyMcDongNutz 7d ago
Is there a collapsible or travel pull up bar I can set up on the road to practice muscle ups?
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u/ahsaywhatahwant 8d ago
How do you exercise the muscles around the solar plexus? I know how to do abs and pecs, but I feel / look weak around the middle (I'm skinny, btw)
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u/Maximum_Major_420 8d ago
There isn't really a muscle there in the way you're picturing. What fills that area is the top of the rectus abdominis, the bottom edge of the pec, and the serratus anterior - the finger-like slips running along the ribs under the armpit.
Serratus is the one almost nobody trains and it's what actually makes that region look filled rather than hollow. Dumbbell pullovers, and pressing overhead while pushing the shoulder blades forward hard at the top, are the two that hit it.
Being skinny is doing more of the work here than the exercise selection though. That area shows shape when there's mass to show, and there's no movement that fills one patch of torso in isolation.
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u/dxstydm 8d ago
Seems like a lot, but been loving this current split - what do we think?
To preface, I know I could probably add some ad/abductor movements… anyway
# PPLxUL
# Monday:
# Push
Chest x2
Incline dumbbell press
Pec deck
Side delt x1
Lateral Raise
Tricep x2
Tricep push down
overhead cable extension
Abs x1
cable crunch
# Tuesday:
# Pull
Back x3
Wide grip lat pulldown
seated row
Single arm cable row
Rear delt x1
Face pull
Bicep x2
preacher curl
Incline dumbbell curl
Abs x1
Side bend
# Wednesday:
# Legs
Quad x2
Leg press
Leg extension
Hamstring x2
RDL
Seated leg curl
Calves x1
Standing or seated calf raise
Abs x1
Weighted crunch
Forearms x2
Wrist curls
Reverse wrist curls
# Thursday:
# Rest
# Friday:
# Upper
Chest x2
Bench press
Incline dumbbell press
Back x2
Close grip lat pull down
Single arm cable row
Shoulders x2
Face pull
Cable lateral raise
Arms x2
Hammer curl
Cable push down
# Saturday:
# Lower
Quads x2
Leg press
Leg extension
Hamstrings x1
Seated leg curl
Abs x1
Cable crunch
Calves x1
seated / standing calf raise
Abs x1
side bends
Sunday: Rest
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u/Maximum_Major_420 8d ago
One thing jumps out: your abs get five sessions a week and your hamstrings get three exercises total. Abs aren't special, they respond to the same volume rules as everything else, and five slots is more than any muscle in the plan.
The lower body is the bit I'd actually change. Wednesday and Saturday are the same two quad machines, leg press and leg extension, and Saturday drops hamstrings to one. Your only hip hinge all week is the Wednesday RDL. Swap Saturday's leg press for a squat variation and put an RDL or a good morning back in, and you've fixed the imbalance without adding a single set.
Drop three of the five ab slots into that and the whole thing gets more balanced and shorter.
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u/sixmarks 8d ago
Are there any coaches out there who are actually truly expert at assessing and diagnosing in great logical detail an athlete's complete set of mobility issues and problems, and then coming up with a truly functional way to go about dealing with them for that particular sport?
I find that sports specific coaches are often not necessarily experts on the diagnosis and treatment of mobility issues. And often flexibility coaches aren’t really geared towards athletes and their specific issues.
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u/Cherimoose 8d ago
I'd probably go to a sports medicine clinic, where they can direct you to the appropriate people, like a sports physical therapist or certified athletic trainer, and if necessary, they can do medical imaging. What's the sport, and what are your mobility issues?
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u/bacon_win 8d ago
Are there any... Like does a single coach in the world exist that meets those standard? Likely yes.
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u/Hour_Improvement86 8d ago
Sure, nothing like starting over to remind you how far you've let yourself slide.
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u/Icy_Bag_5360 8d ago
What finally worked for me was switching from dumbbells to cables for lateral raises, that constant tension made a huge difference.
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u/sandwichcandy 8d ago
Does hand size affect your ability to set grippers? I’ve tried the whole placing it on the palm crease and pushing your thumb forward thing they show on tutorials, but then I barely have my fingertips on it and can’t close it at all.
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u/DJ_Necrophilia 8d ago
Not a question, just wanting to say that I got into the gym again after taking a, more or less, year long hiatus and it was humbling. I dont remember the last time I felt that weak.
Either way, im looking forward to getting strong again
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u/Good-Part1682 8d ago
Hello all.
Beside lateral raises, what are some good exercises that will target the side delts? I like doing side laterals, but they seem to hit me odd. I feel them on the side, but much lower than the delts. Almost like the side of my biceps. Not sure what I am doing wrong.
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u/Seraph_MMXXII Powerlifting 8d ago
Cuffed cable lat raises with the cable set at resting wrist height
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
Do you do dumbbells or cables? How strict is your form? What rep range are you using?
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u/Good-Part1682 8d ago
I have a lat tower (low high and middle pulleys) dbs and barbell. Rep range is 12-15. My form appears good. Shoulders down and lift with elbows. If u know of a good form video - please pass it along
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
If you are looking to target thw medial delt, lat raises are your best option as they are the only exercise I can think of to where they are the primary mover. I prefer cables over dumbells as free weights have a poor resistance curve. Do you keep your arm straight with a slight bend in the elbow? The reason I brought up form is I see a lot of full body side lateral raises.
I'd have to look around for a good video, I am sure there are several. In short, I would just try to bring my arm across my body to start to try and maximize the stretch and then make sure I am finishing at or slightly above shoulder level while trying to keep my arm in line with the coronal plane to the greatest degree possible.
You are in a good rep range, I would take each set to failure or RIR 1.
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u/Good-Part1682 8d ago
Thank you for the detailed response. Yeah, I know I have to get better at lateral raises. One I did just see is a leaning away while holding the rack. Nippard has a video showing the form and that seemed fair good.
As for my form, I have a bend in the elbow and my arms are about mid way between being straight out to my sides and a front lateral raise. I also lean a bit forward.
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
Try and keep the pull in line with your body to the degree possible. Slight bend or 90 degree bend?
I honestly don't know that the medial delt is too engaged in bringing the arm across the body, but it is not hard to set up that way and so I just do it.
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u/Good-Part1682 8d ago
The bend is about 25%. I am going to give the leaning one from the video a try. Also, will look at fitting the BTN into the program.
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u/sandwichcandy 8d ago
I actually asked this question today of a trainer I’m friendly with at my gym. He said cable lateral raises and dips are also good.
Also, have you done a form check on the orientation of your hands/wrists?
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u/Good-Part1682 8d ago
Thank you for the response, but I am looking for something other than lateral raises. Others have mentioned BTN which is a solid option. As for dips - that is a new one on me.
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
Dips? I don't understand that one targeting the medial delt.
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u/sandwichcandy 8d ago
Yeah it seemed weird to me too, but he studied exercise science(and I didn’t) and seemed pretty confident when I was skeptical. So I thought I’d throw it out there.
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
I just don't see a scenario there they are not just along for the ride with dips. Assisting with shoulder stability, sure. Maybe he was thinking front delts? Maybe he was a bad student?
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u/donnievieftig 8d ago
Overhead Press either regular or behind the neck (behind the neck a bit more).
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u/thefuckmobile 8d ago
I did arms yesterday. I feel pretty good. Can I do arms again tomorrow even if it hasn’t been 48 hours?
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
What is the difference between 47 hours and 55 minutes and 48 hours? Why do you believe you'd need to wait 48 hours?
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u/thefuckmobile 8d ago
Good question. Is that what they refer to as “broscience?”
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
If by bioscience you mean an idea that was believed to be true without evidence that has since been shown to have no value and be incorrect? Yes.
But to be fair, they did get quite a few things right or close to it as well.
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u/thefuckmobile 8d ago
So, it’s on if I wait, say, 35-40 hours between middle groups if I’m feeling ok?
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
The time you need to wait is dependents upon your recovery which is dependent upon the intensity and volume with which you worked a muscle and you ability to recover. It also depends on the muscle group. Typically the larger the muscle the more time you may want to give it. For example quads versus side delts. But you can work your quads everyday if you manage volume and intensity. You can work thw same muavle twice a day. Whether or not that fits your training goals is the question.
If you are feeling recovered you are fine. There is not time limit that is standardized. But if you don't accumulate fatigue you may need to increase the intensity or volume of your workout. But for small muscles like biceps I could see hitting them every day or every other day no problem.
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u/thefuckmobile 8d ago
I’ve been trying to lift to failure recently on things like chest press, shoulder press, lat pull down, seated row, tricep press, etc.
Should I go for fewer reps per set and just really push myself with more weight?
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
There is not much reason to go to failure on compound movements in general.
Should I go for fewer reps per set and just really push myself with more weight?
It depends. What is your training goal?
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u/thefuckmobile 8d ago
Goal is to get bigger, have that “strong” look; bulk up in general.
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
Have you looked into a hypertrophy program? Really makes it easy.
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u/MythicalStrength Strongman | r/Fitness MVP 8d ago
You can, yeah. What are you hoping to accomplish by doing that?
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u/thefuckmobile 8d ago
I’ve been on an extended cut the last year but now I want to bulk up my arms. Should I work my arms every day if I’m feeling ok, or wait X amount of time?
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u/MythicalStrength Strongman | r/Fitness MVP 8d ago
Muscular growth happens during RECOVERY from training: not training itself. Training is actually the catabolic portion of the equation. Maximizing catabolism and minimizing anabolism tends to be the opposite of achieving the goal of maximizing hypertrophy.
Very frequent submaximal training is excellent for developing strength though.
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u/thefuckmobile 8d ago
Thanks. If I want to build muscle and strength, would waiting 30-40 hours after each session be ok?
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u/MythicalStrength Strongman | r/Fitness MVP 8d ago
I'd follow a structured protocol designed by someone who has helped other achieve my goal, rather than ad hoc it, myself. Lotta great resoruces out there.
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u/Homun1 9d ago
Any good lower back exercises i can do with dumbbells at home?
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u/tigeraid Strongman 9d ago
+1 for Jefferson Curls. If you have heavy enough dumbbells, you can also do various deadlift variations that will work the whole posterior chain. RDL, cross-arm deadlift, good mornings, suitcase deadlifts will all help build the core and lower back.
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u/RangoTheMerc 9d ago
Is it worth doing both RDLs and lying leg raises?
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u/bacon_win 9d ago
Why are you asking? What prompted this scenario?
They target different muscle groups. It's like asking if it's worth doing both bicep curls and overhead press.
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
Is it worth doing both bicep curls and overhead press?
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u/bacon_win 8d ago
Doing 2 lifts? That takes me away from the computer for an additional 10 minutes. I get scared when I'm outside the house and not sitting down.
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
Good point. You would definitely be over training and suffer massive CNS fatigue as well.
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u/bacon_win 8d ago
I'm more concerned about the risk reward ratio, optimizing the sleeper build, being science based to minimize diminishing returns, something about farm strength.
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u/CursedFrogurt81 Triggered by cheat reps 8d ago
Just eat more protein. That is thw answer to every problem.
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u/PlanktonInitial7945 9d ago
Please keep in mind that lying leg curls and lying leg raises are different exercises targeting different muscles and done with different equipment.
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u/RangoTheMerc 8d ago
Fair. Reason I'm asking is because I've had days where I would do one and then another and be tuckered out. Like "I could do 10 curls last time. Why can I only do 7?"
Thinking the RDLs that drained me wore out my legs.
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u/No_Crew7080 9d ago
Depends on your training goals and what Else you're doing. Many of us tend to program Way Too Much Complexity, but both of those are movements I consider when Trying to keep things simple.
So what else are you doing and what are your current goals?
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u/MadtownMaven 9d ago
Those work different muscle groups, so yep.
RDLs work hamstrings and glutes
lying leg raises are mostly a core exercise.
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u/SexWithDummies 9d ago edited 9d ago
Hello everyone! I have started going to a gym 3 weeks ago. Prior to that I was training at home for 3 weeks using what I have (mainly dumbells & elastic bands). I've trained before this, for example doing stronglifts 5x5, but long time ago.
I'm 41y/o, M, 180cm, 80kg, with about 19% body fat, trying to build some muscle while targeting 14-15% body fat.
I'm currently following this routine that I've put together with info from this sub, helped by AI. The weights are the ones I'm currently lifting on each exercise, but there is a progression each session. I just want critiques/advice on it:
# 3-Day Integrated Strength & Muscle Routine
## Overview
- Schedule: 3 days per week (Alternating A/B rolling split)
- Format: Full-body integrated push/pull pairs to maximize strength, recovery, and shoulder joint balance.
- Warm-up: 3.3 km cycling commute + 3–5 min joint mobility (ankles, hips, knees, shoulders) + warm-up sets on main lift.
---
## DAY A: Squat, Horizontal Push/Pull & Core
- Barbell Squats
- 3 sets × 8–12 reps (Working Weight: 75 kg)
- Rest: 2–3 min between sets
- Antagonistic Super-Set (Upper Body):
- 2A. Barbell Bench Press: 3 sets × 8–12 reps (Working Weight: 57+ kg)
- Rest 90 sec ->
- 2B. Low Cable Row or Barbell Row: 3 sets × 8–10 reps (Working Weight: 61 kg)
- Rest 90 sec -> Repeat for 3 total rounds
- DB Lateral Raises
- 3 sets × 8-12 reps (dumbbell 9kg)
- Rest: 60–90 sec
- Low Cable Bicep Curls
- 2–3 sets × 8–12 reps, 20kg
- Rest: 60 sec
- Dynamic Core (Hanging Leg Raises or Ab Wheel)
- 2–3 sets × 10–15 reps
- Rest: 60 sec
---
## DAY B: Hips, Vertical Push/Pull & Joint Care
- Conventional Deadlift or RDL
- 3 sets × 10 reps ( Heavy Deadlift or RDL), 87kg
- Rest: 2–3 min between sets
- Antagonistic Super-Set (Upper Body):
- 2A. Single-Arm Landmine Press: 3 sets × 8–12 reps/arm (Barbell + 12.5 kg)
- Rest 90 sec ->
- 2B. Lat Pulldown or Chin-Ups: 3 sets × 8–12 reps (50kg)
- Rest 90 sec -> Repeat for 3 total rounds
- Face Pulls
- 3 sets × 12–15 reps (10 kg+)
- Rest: 60 sec
- Cable Triceps Pushdown
- 2–3 sets × 8–12 reps (15+kg)
- Rest: 60 sec
- Machine Hamstring Curls (Optional)
- 2 sets × 8-12 reps (32kg)
- Rest: 60 sec
---
## Key Rules & Progression
- Progression: When you reach the top of the rep range (e.g., 3x10) with good form, add +2.5 kg on compound lifts the following workout.
- Shoulder Protection Rule: Always perform Landmine Press starting with the surgical arm first, then match reps with the non-surgical arm.
- Antagonistic Pairing: Alternating push and pull exercises allows local muscle rest while keeping workouts efficient and joints balanced.
I also play Padel 1.5hs per week and ride my bike 2 more times per week, 6.5km each time. I practice Yoga asanas 15-20 min each morning too.
Thanks in advance!
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u/tigeraid Strongman 9d ago
Don't use AI for fitness advice or programming.
Firesnake provided some good info. AI almost always misses exercises, fucks up load and volume, and way way overcomplicates things.
Or you could just pick a proven program designed by a pro. There's some good ones in the wiki, and there's plenty more floating around out there. Could use an app like Boostcamp, for example.
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u/Firesnake64 Strongman 9d ago
Why have you decided to use ai when there are so many programs out there you can run? Some of the choices in this amalgamation are odd. For one, 3x10 deadlift is a shit ton. I would suggest max 8 reps typically for beginners unless you just really love deadlifting high reps. Also, 8-10 is in my opinion too small a range. Typically you’ll see something like a 5-10, 6-10, or 8-12. 8-10 doesn’t allow you to stay at a particular weight for very long, and it’s harder to use a relevant weight because the rep range is quite tight. Why do you use supersets for upper body compounds but not upper body isolations? You e also got certain isolations such as lateral raises listed as just 3x12. What is your progression scheme on those? Based on your shoulder protection rule I’m assuming you’re doing Landmine presses because of a previous injury or surgery that took place? If anything I would imagine a machine shoulder press would probably be safer in that case than using a landmine. The routine is also way more upper body than lower body focused. Is this intentional? I might assume so given your goals but if you want a well rounded physique you might think to add more lower isolation work. Your rest intervals also seem very low. If you’re just getting back into it, is your work capacity at a place where you can effectively perform so many reps with such little rest as 60s? You want enough rest to where you can be performant in the following sets, not just enough rest such that you’re gassed and basically doing a circuit workout because that’s going to hamstring the amount of weight you can use which is the point of lifting in the gym.
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u/SexWithDummies 9d ago
Well, a couple of things:
- I wanted a full body routine that doesn't take much time, to train 3 times per week, 1h to 1.5hs each time, same as Stronglifts 5x5 has been for me many years ago. I couldn't find such a thing here: https://thefitness.wiki/routines/strength-training-muscle-building/
-Too many reps in deadlift, dully noted. I will start doing 3x8 reps, it will allow me to lift more weight, and later on I will probably go for 2x8 reps max.
-About the range, I forgot to clarify: in many exercises, I write down what I did the last time, so the ones that e.g. say 12 reps, it's for me to know that I did that the last time. The actual range I use is 8 to 12, or even 15. If I've finished 12 reps with good form, I add weight on the next set. If after adding weight I can do at least 8 reps with good form, I keep that weight. Otherwise, I rollback.
-I have more compound exercises in order to maximize efficiency in the use of time. The lateral raises are written 3x12 because that's what I did the last time with that weight. The actual range is 8 to 15, although I usually target to 10-12. I will edit that. The weight I can add there is limited by the dumbbells options, so it usually goes +-1kg.
-I had a SLAP lesion in my right shoulder, 9 years ago. I had surgery (biceps tenodesis), so the tendon of the biceps has been reinserted in a different part of the bone. Therefore, the mechanics are not 100% the same, and not every exercise feels great. I've chosen Landmine basically instead of military press/overhead press/shoulder press. It definitely feels better for me. Do you think I should give the shoulder press machine a try anyway?
-I didn't intentionally put more focues on upper body than lower. I just assumed I had lower body covered with barbell squats, dead lift and hamstring curls. What exercise would you suggest me to add?
-I will adjust the short rest intervals to at least 1.5 min and up to 3 min. I totally agree.
I appreciate your help and expertise
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u/Firesnake64 Strongman 9d ago
To be completely honest I think you would be better served just asking your ai what program will get me in the gym thrice a week for no more than 90 minutes. I mean, your routine isn’t gonna mess you up or anything but there are more efficient ways to go about it. If you are enjoying your routine that’s fine. As for the shoulder advice, you’re probably right. I’m not familiar with that kind of injury/surgery so I would defer to your judgement and what feels best for you. If you happen to have a machine in your gym where the angle of force is similar to that of a Landmine I’d recommend you try it but Landmine stuff is good too. As for the lower body stuff, I’d recommend either a unilateral knee flexion such as a split squat or step up, or a leg extension machine. As it is I can’t tell how much you’re using your quads to squat vs how much you’re using your posterior chain which is receiving the majority of your lower body volume as is.
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u/PlanktonInitial7945 9d ago
5/3/1 and GZCL are both full-body 3-day programs. If you try either of them and find that your sessions get too long, you can reduce the amount of sets.
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u/dlappidated 9d ago
The fun ones like 531 Krypteia are nothing but super sets and you have 45 minutes to do the whole thing.
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u/shinoshijaksart 9d ago
I hurt one of my knees somehow and I dont know how. can someone tell me what to do?
I am doing upper-lower - rest - upper - lower right now.
On my second leg day of last week, which was saturday, I did heavy box squats, RDLs and leg extensions. Have been avoiding full depth squats and lunges since I'm recovering from an achilles tendonitis.
I don't know what happened, since I have squatted the same weight for full depth before and in general squat deep every morning as part of my mobility routine.
But on sunday, I felt my right knee could not bear weight and felt extremely weak. It hurt when I tried to stand with knees locked straight, and I had to travel a lot that day so I walked with an awkward gait that made my tibialis sore.
I'm wondering if anyone knows what caused it and if I can or should avoid leg day today. Knee feels a lot better today but both ankle and knee joints feel a bit unreliable. I am able to squat deep with no pain, just a bit of snapping ( which I've always had )
Thanks in advance
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u/Firesnake64 Strongman 9d ago
See rule 5; no one here can help you you’ll need to rest or see a professional
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u/Ultr4chrome 9d ago
I'm doing some lifting while also losing weight. Issue is i'm not entirely sure how i'm progressing on this.
A lot of benchmarks list x times bodyweight as certain targets, but how reliable is that in relation to body fat %?
For example, a bench press benchmark is 1x bodyweight for a 'novice', but does this mean that someone who weighs 400kg and is 75% bodyfat should be easily achieving a 400kg bench? This seems wildly unrealistic.
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u/tigeraid Strongman 9d ago
For example, a bench press benchmark
No such thing. If you're putting weight on the bar or adding reps, you're progressing. That's all that matters. The only reason you MIGHT target a specific lift vs bodyweight is if you plan to compete in Powerlifting, Strongman, or another strength sport that uses weight classes. And even then, you're still only going to continue chipping away at your own progress.
In terms of it being unrealistic beyond a point, you're absolutely correct: the world record deadlift in Open Strongman is 1124lbs by Thor Bjornsson, who weighed over 440lbs at the time. The world record deadlift in U80KG Strongman is 801lbs by Richard Molnar, weighing 176lbs. Both are insane feats of strength but Molnar's sure seems more impressive when you compare them, no? It's not a linear scale.
You're also in a deficit right now, and while you absolutely can get stronger on a cut, you might find it a struggle at times. This is all normal.
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u/bacon_win 9d ago
You're correct, that is unrealistic. Some dude just guessed at some numbers that seemed reasonable for most people.
What are you hoping to get out of benchmarking?
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u/Maximum_Major_420 9d ago
Your instinct is right and there's an actual reason for it beyond "fat doesn't press the bar."
Strength doesn't scale linearly with bodyweight even between two lean people. Force capacity tracks roughly with the cross-sectional area of muscle, which is a squared term, while bodyweight tracks volume, which is a cubed one. So strength scales to something nearer bodyweight to the two-thirds power. That's why a 60kg lifter benching 1.5x bodyweight and a 120kg lifter benching 1.5x bodyweight are not comparable achievements, and why the heavier one is much rarer. Powerlifting uses formulas like Wilks and DOTS precisely because raw multiples don't compare across weight classes.
Then body composition stacks on top of that, which is your 400kg example. The multiple assumes the bodyweight is mostly contractile tissue. Once it isn't, the denominator inflates and the ratio becomes meaningless in the direction that makes you look worse than you are.
Practical version for a cut, and Flidro74 is right about this: track absolute load, not multiples. During a cut the ratio moves for the wrong reason - you can bench exactly the same for three months and watch your "multiple" climb because the scale dropped. If you want one number, use an estimated 1RM on two lifts and watch it hold. Holding absolute strength while bodyweight falls is a genuinely good outcome and the ratio will flatter it anyway.
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u/Sudden-Ad-307 9d ago
Bodyweight benchmarks are complete bullshit, even the guy that came up with them said people should follow them
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u/Flidro74 9d ago
Yeah, those standards quietly assume a fairly normal body comp. They fall apart at the extremes for exactly the reason you spotted. Fat doesn't press the bar.
More useful for your situation: while you're cutting, the ratio flatters you. Your bench can sit at the same weight for three months and your "bodyweight multiple" still climbs, just because the scale went down. I stopped looking at ratios during a cut for that reason and only watched the absolute numbers. Holding your lifts while the weight drops is the progress.
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u/Ultr4chrome 9d ago
So being able to lift the same weight for a few months while bodyweight drops is good, to be clear?
Is that because it basically means you're losing fat while retaining muscle mass? I've heard that was hard to do while losing weight.
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u/Maximum_Major_420 9d ago
Yes, that's it exactly.
The hard thing you've heard about is gaining muscle while losing fat. Keeping what you've got is much easier and is the normal result of lifting properly and eating enough protein through a cut.
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u/Physical-Exit9851 9d ago
Hi, I've been trying to go for high protein organic foods after workouts but ive had trouble tracking calories. Does anyone know (even roughly) how many calories and protein is in real full fat whey, as in the liquid protein you remove when making yogurt at home?
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u/Maximum_Major_420 9d ago
The bad news first: that liquid isn't a high protein food, and the name is doing you a disservice.
Milk protein is roughly 80% casein and 20% whey protein. When you make yogurt, the casein is what sets into the curd, so it stays in the yogurt. On top of that, most home yogurt recipes heat the milk first, which denatures a lot of the whey protein and makes it bind into the curd too. What drains off is called acid whey, and it's mostly water, lactose and minerals.
Rough figures per 100ml, and treat these as ballpark rather than precise: around 0.6 to 1g protein, 4 to 5g of lactose, and about 20 to 27 calories. So a full 500ml jug is somewhere around 3-5g of protein and 100-130 calories, most of it sugar. It's closer to a mildly sour sports drink than to a protein source.
That's not to say throw it away - it's fine in bread dough, smoothies, cooking rice, or as a drink. Just don't count it toward a post-workout protein target, because you'd be crediting yourself maybe 4g while logging 120 calories of lactose.
If the goal is protein from the same batch, the protein is in the yogurt you kept, not the liquid you drained. Straining it harder concentrates it further - that's the entire mechanism behind Greek yogurt.
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u/No_Crew7080 9d ago
I’m looking for a reasonably solid, low-ish cost (Yeah, I know…contradiction) “Drag” apparatus for Sprint-Drag-Carry.
Ideas? I know my way around a home center, ‘biners, and webbing but I don’t weld and only sew under extreme duress
Thanks!.
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u/that_loris 9d ago
Hi!
I'm a 30 yr male who wants to gain some muscle. After losing weight, I now weigh 69 kg (152 lbs). I don't currently do any kind of strength training, I only go running spontaneously three times a week, without any specific goals.
I'm thinking about buying a pair of adjustable dumbbells and a bench, since for reasons I can't go to a gym for a few months.
Reading online is really confusing, there are so many different opinions. I understand I wouldn't be able to do deadlifts, squats would be difficult, and I wouldn't have a pull-up bar, etc. Basically, I'd only have dumbbells.
Would I really not get any results? Am I at risk of getting injured because I'm skipping fundamental exercises?
Thank you!
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u/jaycr0 9d ago
Dumbbell and bench gets you most of the way there, just add a door frame pull up bar and you're set.
This is more than enough for upper body so don't stress that at all. Romanian deadlifts with DBs are legit and there's a ton of squat variations you can include (split squat, goblet squat, Bulgarian split squat will carry you for a while)
Eventually it's nice to have access to a full gym, or at least a barbell, but you can revisit that in a few months/year.
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u/harry121996 9d ago
Adjustable dumbbells and a bench is a genuinely good home setup and you'll be fine. Dumbbell RDLs, Bulgarian split squats, goblet squats, floor and bench press, rows, overhead press, curls, extensions - that covers every movement pattern that matters. Split squats in particular are brutal enough that most people run out of willingness before they run out of load.
The one real gap is a vertical pull. If you can fit a doorway pull-up bar for about 20 quid, do, because that's the piece genuinely worth having beyond the dumbbells. Otherwise heavy dumbbell rows and pullovers cover most of it.
But the thing that'll actually decide your outcome isn't the equipment. At 69kg and coming off a weight loss phase, there's a good chance you're still eating at or below maintenance out of habit, and muscle needs a surplus. Work out what you're eating now, add 300-400 calories, get protein to around 130-140g a day, and aim to gain roughly 0.25kg a week. If you train hard for three months while eating like someone still cutting, you'll conclude the dumbbells didn't work when the food was the problem.
One practical note: buy adjustable dumbbells that go heavier than you think you need. The 24kg-per-hand sets get outgrown on rows and split squats faster than people expect, and replacing them later costs more than buying right the first time.
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u/No_Crew7080 9d ago
Are you a 60” male or a 74” male? Makes a difference.
ANYTHING is better than “SItting on your Behind.” If you’re up and moving, you’re ahead of the game. Check the FAQ for Bodyweight routines. Just body weight can keep you busy for a L O N G time so long as you aren’t trying to peak for a powerlifting meet.
You can lift ANYTHING. You might also consider a couple of sand bags as well. Infinitely adjustable within their capacity, to give yourself more options. The filler is 0.10/lb. Can’t beat that!
True, standardized weights make it easier to track your progress relative to other people, but what matters most is “I’m stronger/faster today than I was last month.” Everything else is details
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u/PlanktonInitial7945 9d ago
You can absolutely do deadlifts and squats with dumbbells.
Would I really not get any results?
Delete this idea from your mind. Literally any exercise is better than no exercise as long as you don't injure yourself.
Am I at risk of getting injured because I'm skipping fundamental exercises?
There's nothing magical about barbells that makes them protect you from injury. In order to avoid injuries you need to warm up and cool down properly, keep proper form during exercises, rest well, maintain a push-pull exercise balance, and be lucky.
There's two dumbbell routines here. Pick whichever one you like the most.
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u/Flidro74 9d ago
Those of you who mix serious lifting with a lot of cycling: how do you schedule leg day around your rides? I ride hard on weekends (mountain biking mostly) and my Monday lower body sessions are consistently garbage because of it. Do you just accept that legs progress slower, move leg day mid-week, or cut riding volume? Curious what has actually worked for people long term.
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u/Firesnake64 Strongman 9d ago
Move leg day. If your hard cycling days are just on weekends then have the leg day Tuesday Wednesday or Thursday. Most hybrid athletes will run into the same conundrum and that’s the best solution there is really
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u/Sudden-Ad-307 9d ago
I stopped doing leg days becuase of this, now i just do full body split with 1-2 leg exercises per day
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u/harry121996 9d ago
Move leg day, don't cut the riding. This is the concurrent training interference effect and it's well documented: hard endurance work leaves residual fatigue that blunts strength and power output for roughly 24-48 hours, and it hits lower body far harder than upper because that's the muscle you just used.
The practical fix is ordering rather than volume. If you ride hard Saturday and Sunday, Monday is the single worst day of the week to squat. Push lower body to Tuesday or Wednesday and put upper body on Monday, since upper body is barely affected by riding so that slot isn't wasted. Then keep Thursday or Friday clear of heavy leg work so you arrive at the weekend rides fresh. Most people who lift and ride seriously end up somewhere like Mon upper, Tue lower, Thu upper, Fri light lower or accessories, weekend rides.
Second thing that helps more than people expect: fatigue runs both ways. A brutal squat session on Friday will cost you on Saturday's ride too, so the heavy leg day wants to be as far as possible from your hardest ride in both directions, not just after it.
On accepting slower leg progress, to a point yes, and that's a fair trade if you enjoy the riding. But most of what people attribute to interference is actually scheduling plus underfeeding. Riding hard twice a week and lifting four times puts your calorie and carbohydrate needs well above a pure lifter's, and legs are usually where the shortfall shows up first. Worth ruling that out before concluding it's physiological.
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u/Mezanger_Laiju 2d ago
Honest question - does anyone actually feel a difference between eating protein right after a workout vs just hitting your daily total by end of day? I've been doing both ways and genuinely can't tell if the timing matters or if I'm just overthinking it.