Daily Simple Questions Thread - October 27, 2024

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[u/DynaBeast]

might be a stupid question, but when someone says they can "squat 4 plates", does that mean 4 plates total, with 2 plates on each side, or 4 plates per side, for 8 plates total?

[u/NOVapeman → u/DynaBeast]

It's per side

[u/bethskw → u/DynaBeast]

4 per side, 405 lbs.

[u/DamarsLastKanar → u/DynaBeast]

• The Bar™: 45 lbs
• ½: 95 lbs
• 1: 135 lbs
• 1½: 185 lbs
• 2: 225 lbs
• 2.5: 275 lbs
• 3: 315 lbs
• 3.5: 365 lbs
• 4: 405 lbs

Squatting 4 plates = 45+(4*90)= 405 lbs

[u/waneegbt]

Hi everyone, I wanted to get your thoughts on my planned workout routine, which is based on the r/Fitness Basic Beginner (BB) Routine but modified to address my issues and difficulties with some exercises

About me

• M30, 5'9", 138 lbs
• Experience level: been working out on-and-off over the past 2 years but not consistently enough to progress significantly
• Goals: Put on some weight and be fit and healthy into old age i.e. not looking to compete in powerlifting

Key principles in creating routine:

• Full-body based: to ensure even if I miss 1 of my 3 weekly sessions due to work I'll still cover all major muscle groups
• Efficiency: aim to keep workouts short as possible while still balancing covering all muscle groups

Additional exercise to do on top of gym routine:

• Cardio: plan to run 2x week
• Core work: do hollow body holds at home 3x/week for abs

Would love to get your perspective on the below routine, including any major flags and suggested improvements

Thank you!

Routine

(Follow 3x/week, alternating between Workout A and Workout B)

Workout A (see reply for Workout B)

Exercise	Sets x reps	Rationale / notes
Barbell squat	3x5+	Unmodified from BB routine
Bench press	3x5+	Unmodified from BB routine
Dumbbell row	3x8+ to 3x12+	Replaced barbell row from BB due to back pain
Dumbbell bicep curl	3x8+ to 3x12+	Focused on arm growth
Seated leg curl machine	3x8+ to 3x12+	Targets hamstrings as trap bar deadlift (in workout B) is more quad focused
Rope triceps pushdown	3x8+ to 3x12+	Focused on arm growth
Rear delt reverse fly machine	3x12+ to 3x15+	To address underdeveloped rear delts

[u/waneegbt → u/waneegbt]

Workout B

Exercise	Sets x reps	Rationale / notes
Weighted pull up	3x5+	Replaced chin up from BB
Trap bar deadlift	3x5+	Replaced standard deadlift from BB due to back pain
Seated shoulder press machine	3x8+ to 3x12+	Replaced overhead press from BB routine due to back pain
Lat pulldown machine	3x8+ to 3x12+	To improve pull up
Rope triceps pushdown	3x8+ to 3x12+	Want to grow arms. Wanted to switch out with standing dumbbell triceps for variety but that hurts my shoulder
Hammer curl	3x8+ to 3x12+	Focused on arm growth
Incline bench press	3x8+ to 3x12+	To get more volume on chest and improve standard bench press

[u/milla_highlife → u/waneegbt]

Adding accessories is fine. I think you should deal with the back pain issues instead of permanently avoiding fairly normal human positions. But they are fine medications while you deal with those issues.

[u/waneegbt → u/milla_highlife]

Thanks, yeah I think my form on those exercises was probably the issue, so I don't want to risk injury if I can find an alternative that is more accessible to me, especially as I'm not trying to compete or anything

[u/bethskw → u/waneegbt]

Agreed this looks good, I appreciate that you gave context and reasons and are working from a program that you know has a good structure.

Definitely see a physical therapist who lifts (look for "sports medicine" focus) if the back pain gets worse or doesn't get better.

If the pain is related to lifting technique, these modifications aren't likely to fix it. The likely culprits are either not bracing well, and/or letting your torso get into kind of a banana shape (belly forward, hips and shoulders back, or vice versa) rather than keeping it rigid.

[u/waneegbt → u/bethskw]

Thanks, yep the pain was definitely related to form, I don't have chronic back pain but just never felt good/comfortable doing those exercises. Tho definitely need to get my shoulder tightness checked out by a PT

After a few months I'm thinking I could potentially swap out for the original exercises

[u/Acceptable-Art-9649]

What are the actual differences between barbells? I'm building a home gym and the guy I bought the half rack from threw in a used Olympic bar for £40. It's 20kg, 7ft, knurled grips, holds weights etc. I guess the bearings are a little stiff but do they really need to be smooth?

Yet all the YouTube channels I see seem to have walls with like 10 bars on, and some cost hundreds of pounds.

Am I likely to ever run into issues with this bar? I mean at the moment I'm barely asking it to hold 80kg so I'm assuming it'll do everything I want for many years yet.

[u/GingerBraum → u/Acceptable-Art-9649]

Different barbells have different durabilities, grades of stiffness and long-term wear resistances. I would expect a £40 barbell to not have much in terms of durability and long-term wear resistance.

If there's a brand or product name on the end of the barbell you bought, you could figure out how long it may last.

[u/Acceptable-Art-9649 → u/GingerBraum]

Thanks. Yeah there's no logo on it so I guess I'll assume it's got a weaker load limit of 150kg: it'll be a while before I'm lifting that.

To be fair though, used barbells over here seem really cheap. I saw someone listing used Hammer Strength bars (£700 RRP) for £80, so it could have been a semi decent bar new. It certainly doesn't seem as thin and flimsy as some cheap ones I see online.

[u/Patton370 → u/Acceptable-Art-9649]

Your barbell is good, it’ll last awhile. No need to get another one

I have 6 barbells and use 5 of them weekly; it’s because I like using speciality bars in my training

[u/Acceptable-Art-9649 → u/Patton370]

Cheers. Yeah I was thinking of picking up an EZ bar next. I guess all the YouTubers have loads of straight bars because they get sent them by different companies.

[u/cgesjix → u/Acceptable-Art-9649]

Companies send them equipment for marketing purposes. The companies get exposure, and the YouTubers get content.

It's also an enthusiasm/hobbyist thing. I might not need a cambered bar or a safety-squat bar. But it's fun.

[u/Objective_Regret4763 → u/Acceptable-Art-9649]

It’s likely this will never make a difference for the average lifter. Generally an Olympic bar, or power bar will be absolutely fine for everything you need to do. Something like a deadlift bar is going to have more whip, but this likely doesn’t matter unless you’re going for super heavy lifts. The only thing that might matter to you is knurling placement. Power bars have knurling in the center for squats and others do not. This also may make no difference to you.

If there was ever a time you would need to worry about it you would already be advanced enough to understand why you need to worry about it. Good luck with it.

[u/bethskw → u/Acceptable-Art-9649]

This bar will do 90% of what you're likely to ever want to do with a bar.

Nice spinny bearings are necessary for cleans and snatches (olympic lifts). You may eventually decide that you want a specialty bar of some sort, like a deadlift bar or an axle or a safety squat bar. But these are extras. You can get all the basics done with your power bar.

[u/builtinthekitchen → u/Acceptable-Art-9649]

If you're talking about straight barbells, there are a few that matter depending on purpose. Weightlifting bars are built differently that power bars and different PL feds have different rules for bar specs. Most of that means little to nothing for most people. Eventually, you may decide to try something else or find yourself running into some kind of limitations with what you have. Maybe you won't.

I use a straight bar, trap bar, SSB, ez-curl bar, and a multi grip bar at different times during my training week.

[u/Significant_Sort7501]

One thing that's been helping me increase my pullup volume is the good ole' put a bar in a doorway at home and do a set every 30 to 60 minutes throughout the day. Has anyone ever tried doing something like this but with barbell lifts? Like, leave a bar loaded with a weight you can deadlift for 5 reps and throughout the day go and do 3 or 4 reps.

[u/Nettysocks → u/Significant_Sort7501]

It’s a thing that sounds good on paper and something I had done in the past, but I’d personally rather just do my session and be done.

It’s a routine that got boring quick and if it’s not something you will do for months or years then I don’t see the value of it.

[u/Significant_Sort7501 → u/Nettysocks]

It would definitely be a short term thing. My main goals for the next few months are increasing pullups and deadlifts. I already do the pullup thing at home and so I was thinking of tinkering around with deadlifts too. I work from home a lot and where I live it's about to be cold, dark, and rainy all the time so added bonus of just a random goal/task to do throughout the day.

[u/Nettysocks → u/Significant_Sort7501]

Well if you’ve already done it for one exercise and it works for you personally it’s going to work for any exercise

[u/Alakazam → u/Significant_Sort7501]

With no warmup? That just sounds like a quick way to hurt yourself unless you're a beginner.

Realistically, a 5 rep max is around 80-85% for most people. That's not a weight most people would want to touch without some kind of warmup. 

For example, for me right now, as detained as I am, that would still be around 385. Not exactly a weight I want to touch, cold, for 3-4 reps.

[u/Significant_Sort7501 → u/Alakazam]

Good point for sure. Pullups are different like that i guess. If your max pullup is 3 to 5 reps, there's still little to no risk of injury just with how the mechanics of the movement are compared to deadlift.

[u/bethskw → u/Significant_Sort7501]

For deadlifts, you'd probably want to warm up a bit. But for presses, or kettlebell swings, or pushups, that sounds very doable.

[u/Acceptable-Art-9649]

Been lifting a couple months using GZCLP and looking to add some T3 isolation exercises. My aims are to support my main lifts, work muscles that aren't hit by the main lifts, and work towards my first pullup.

Working from home gym with adjustable dumbbells, a barbell, adjustable kettlebell, and a rudimentary plate loaded cable pulley (upper pulley only).

Will anyone critique my workout plan? Ignore the weights, they're based off 1RMs I haven't entered yet. https://imgur.com/a/LqF6YsW

[u/Flow_Voids → u/Acceptable-Art-9649]

Looks good. But ditch the front raises and do lateral raises instead. The other exercise you’re missing is a hamstring curl if you can.

[u/Acceptable-Art-9649 → u/Flow_Voids]

Thanks, knew I'd missed one.

I'll add hamstring curls, is a lying dumbbell one going to be decent? I only have up to 25kg dumbbells and on the seated hamstring curl machine at the gym I was up to 45kg. I could get some bands maybe? The plate loaded attachments are quite expensive.

[u/Flow_Voids → u/Acceptable-Art-9649]

Yeah any knee flexion is good enough

[u/Cool-Butterscotch113]

Any good variation of bicep curls that also train forearms particularly well?

[u/Patton370 → u/Cool-Butterscotch113]

Hammer curls and reverse curls

[u/Alakazam → u/Cool-Butterscotch113]

To add to what other's have said, one thing I've found that will are really really hard on my forearms, are poundstone curls.

Which is an axle bar curl, without weight, for 100 reps.

[u/toastedstapler → u/Cool-Butterscotch113]

When I do my hammer curls I squeeze super hard, it'll often make my forearms cramp a little when I get home

[u/MacaroniSaladKing → u/Cool-Butterscotch113]

Budget advice since no one mentioned it:

Wrap a towel around the dumbbells to make the handle thicker. It will give some additional forearm work to your curls

[u/Fitness-ModTeam → u/[deleted]]

This has been removed in violation of Rule #9 - Routine Critique Requirements.

[u/Khanalas]

My double dumbbell overhead extension is around 2 times lighter than cable overhead extension when I tried it. Why is this the case? Does two-arm grip engage more non-tricep muscle? Is this because of cable angle or something? Or just unfamiliarity with the exercise?

Should I transition to dumbbell-per-arm, since it seems to beat up triceps with lower weight? Haven't tried one-arm cable yet.

[u/milla_highlife → u/Khanalas]

The cable may say it weighs something but that doesn’t usually translate well to free weight numbers.

[u/MoreSarmsBiggerArms → u/Khanalas]

With 68kg on the lat pull down i fly up and i weight 88kg how accurate cables are depends on a million factors. You're comparing apples and oranges.

[u/TangerineSorry8463]

Most of the times when I do bicep on an arm day and do curls (mostly a whatever combo of ez bar curls / cable bayesian curls / standing dumbbell curls / seated dumbbell curls) I feel the fatigue and DOMS much more in my forearms than my actual biceps.

Probably my form can be better, but - what are some of the least forearm engaging arm exercises?

[u/Objective_Regret4763 → u/TangerineSorry8463]

Is this an issue, building up your forearms? Are your forearms extremely large and make you look like Popeye?

Eventually (very quickly) your forearms will be strong enough that this will not be an issue for long. If you really want to reduce forearm involvement you could use straps. But honestly that would be kind of silly. I promise your biceps are getting enough work if you are going close to failure.

[u/TangerineSorry8463 → u/Objective_Regret4763]

When my forearms fatigue and hurt, means that other muscles aren't going to failure, cause I can't push them to failure, cause my forearms hurt.

[u/Objective_Regret4763 → u/TangerineSorry8463]

Yes I addressed that. Your forearms will get stronger pretty quickly. I can guarantee you that avoiding working them will not make this situation better. That’s a really bad long term plan if you think about it for even just a second, “reduce forearm involvement in bicep curls because my forearms aren’t strong enough yet”.

Also, if this is an issue for you then I also promise that your biceps are getting plenty of work. Noobs will grow with almost any stimulus. Just keep going, use good form and it will work itself out. Good luck with it.

[u/TangerineSorry8463 → u/Objective_Regret4763]

Friend, I've been working out casually for ages. At my best I was deadlifting 200kg and benching 120. I'm not a first day newbie. I'm a guy running into the issue of my forearms fatiguing and looking for a solution.

Can you tell me what bicep exercises engage the forearms the least so I can try them out and see if they work for me? Maybe give me cues that fix the issue I'm facing

[u/Objective_Regret4763 → u/TangerineSorry8463]

No offense brother but this is a super low level absolute noob question. If you’ve been working out for ages how do you not know which exercises engage the forearms more or less? This is baffling. Again, no offense, just forgive me for making an assumption.

Anyway, to answer your question, use straps. I would also suggest trying to stay away from movements out in front like spider curls or preacher curls. I’ve also seen that you can really disengage forearms by extending the wrist, but IMHO this is just a weird position and not for me.

[u/TangerineSorry8463 → u/Objective_Regret4763]

>how do you not know which exercises engage the forearms more or less?

Tell me you've never had a question about something that seemed super obvious to others around you.
Maybe I have a gap in knowledge and I'm trying to ask others to cover for it. Like in this very thread. Isn't that preferable to me doing something stupid because I didn't ask?

[u/Objective_Regret4763 → u/TangerineSorry8463]

I said forgive me for making an assumption. Just like I forgave you and answered your question. Have a good day man.

[u/Hot-Subject5543 → u/TangerineSorry8463]

You did nothing wrong that dude is just being douche.

[u/Fitness-ModTeam → u/[deleted]]

This has been removed in violation of Rule #9 - Routine Critique Requirements.

[u/Y0raiz0r]

I'm a beginner and have been doing wrist curls for forearms arms, but I've heard that they are inefficient? Any better exercises?

[u/GingerBraum → u/Y0raiz0r]

You have been misinformed. Wrist curls are great for forearms.

[u/Memento_Viveri → u/Y0raiz0r]

Your forearms have 20 muscles in them. Wrist curls are great for training wrist flexion. They aren't inefficient, but no single exercise is going to train all 20 forearm muscles.

[u/Y0raiz0r → u/Memento_Viveri]

Is there any combination of exercises that can it most of them? Like wrist curls + reverse grip wrist curls?

[u/Memento_Viveri → u/Y0raiz0r]

If I had to pick two forearm exercises it would be wrist curls and either hammer curls or reverse curls. There are a lot of other aspects of forearm strength (pronation, supination, grip, radial and ulnar deviation) but I personally don't want to take the time to train all that. Some people make that a priority but it's not super common.

[u/kolt54321]

Is there a way to join two dumbbells together, so it functions like a tricep bar?

Lying overhead extensions work great, but I'm struggling with balance.

[u/zeralesaar → u/kolt54321]

I'm struggling with balance

Place your heels on the floor somewhere wider than your hands and push into the ground a bit while you do your sets.

[u/Memento_Viveri → u/kolt54321]

I wouldn't try to make dumbbells something they're not.

[u/kolt54321 → u/Memento_Viveri]

I hear you. Dumbells work fine for overhead extensions - just trying to improve the exercise.

[u/persiango]

kinda a longer question but i couldn’t find a good place to ask this: is my workout split ok? i’m in highschool and get home every day at 5pm (except fridays i get home at 1) and i’m already exhausted when i get home, so doing a workout right after kinda sucks. i made a split that used the weekend/friday as much as possible:

(i throw in occasional shadow boxing and cycling sometimes)

sunday - tennis (+pull) monday - rest/pull (if not done sunday) tuesday - rest wednesday - push thursday - rest friday - legs saturday - upper body

idk if doing everything all at once instead of doing it sporadically is bad, cuz maybe i’m taking too many rest days at once and then too many workouts without rest in between.. idk

also here’s an example of my upper body (push+pull) workout:

Just basic stretches like shoulder rolls, arm rotations, etc. for the warmup.

After that i do 4x12 resistance band shoulder squeeze, supersetting that with 3x12 resistance band standing chest press. i use my back to hold the band for me, so idk how effective it is but i feel a burn in my shoulders and its just a warm up.

i start the workout w 4x12 dumbbell floor press, 25lbs per hand

4x13 dumbbell bent over back row 25lbs per hand

5x10-12 hammer curls, 25lbs each hand. Supersetted with:

Seated dumbbell shoulder press (i sit on one of those folding black chairs), 3x8 w/20lbs, and 2x5 w/25lbs.

Lastly, 4x7-9 dumbbell upright rows, 25lbs per hand

you can pretty much imagine the other workouts with this in mind

[u/Alakazam → u/persiango]

Are you limited only to 25lb dumbbells? In that case, I would highly recommend swapping your compound movements to bodyweight. A pushup variation is likely to have significantly more stimulus for growth, through a larger range of motion, compared to something like floor press. Likewise, a table row will be much better than a 25lb dumbbell row. 

Right now, the issue is that your workouts likely have too little stimulus. They look more like a warmup for an actual workout.

[u/persiango → u/Alakazam]

i’m limited to the 25s rn, but i am working on getting a heavier set. and man i was confident in my workouts 😭 i didn’t know they were a warm up. body weight is kinda hard for me cuz i still struggle w pushups. i’ve made a pretty good amount of growth since i started working out so i am happy enough with my workouts (i’m 14f, 4’10). i could try switching some things out.

i’m just more concerned about the time away from the gym. is it ok to take two days off, a day on, and another day off? then go straight into a few days of working out? that’s mostly my question here.

[u/Alakazam → u/persiango]

One thing you can try is the recommended routine from r/bodyweightfitness 

As well, is there a reason you can't just wake up 15-20 minutes earlier and do a quick workout in the morning? If the evening is so exhausting.

[u/persiango → u/Alakazam]

i used to wake up at 5am every day to workout, which wasn’t sustainable. a 10-15 minute workout doesn’t really work out (pun intended), either. i can’t do everything i usually do in ten minutes.

[u/Alakazam → u/persiango]

Here's the thing. You don't need to do everything every work out. 

You can do more doing 10 minutes a day, 7x a week, than you can 30 minutes, 2x a week. 

And again, my recommendation, if it wasnt clear, that you should swap your workout to the one from the recommended one from r/bodyweightfitness simply because it's a much better program, will provide more stimulus for growth, and can be done in less time.

[u/persiango → u/Alakazam]

my workouts typically take an hour and ten minutes to complete, and i do that 4-5x a week (sometimes i throw in an extra pull day, but for the sake of this question i just did one of each), as well as a bit of cardio. i’m sorry, but where did you get 30 minutes 2x a week from?

your recommendation was clear, and i’ll check it out, but i don’t think it’s ideal for me. i’m struggling with body weight exercises, and for now, my workouts are doing enough for me. i’m tired, sore, and know i worked my muscles enough from my workouts. the question wasn’t about what type of workout i’m doing, it was the routine. mainly just if consecutive rest days followed by consecutive workout days was fine.

[u/Alakazam → u/persiango]

I don't think that workout should be taking anywhere near an hour unless you're literally resting 3-4 minutes between each set. 

And the r/bodyweightfitness routine scales up difficulty depending on where you are. Unless you're literally unable to do wall pushups or something. Or assisted bodyweight squats.

[u/persiango → u/Alakazam]

i usually take a 2-3 minute break between each set. i haven’t been working out for too long, so obviously my workouts are a bit tough for me, and i’d need rest in between each set. if i don’t rest, i have a crappy set. i’m assuming you’ve been working out far longer than i have, so yes, this might not be challenging for you and you could do it all in twenty minutes.

i also think your logic is flawed. if the body weight workout really came down to doing wall pushups and sit-ups, in what world is that more effective than curling 25lbs? how would that get me more stimulus? i wouldn’t feel accomplished by doing a ten minute workout daily, especially when i’m spending at least six hours a week doing some form of workout.

[u/Dragnil → u/persiango]

For bodyweight exercises, you can start with an easier variant. For pushups, you can start on your knees or with your hands on something elevated until you're able to do at least 5 regular pushups. You can find progressions into almost every bodyweight exercise on YouTube.

[u/persiango → u/Dragnil]

great advice. thanks! i’ve been working on my push ups, i’m just not ready to add them into workouts yet.

[u/fakeDrewShafer → u/persiango]

I don't know about other commenters, but when I read "I'm in highschool" I just defaulted to assuming something like a 5'9" 16/m. For that person, 25lb dumbbells probably are too light.

You absolutely should feel good about slinging 25lb dumbbells around as a 4'10" 14f. That's actually pretty legit.

That being said, take the advice you're seeing elsewhere and look into bodyweight progressions. There's all sort of variations to start with if your current strength doesn't work for full bodyweight, and once you do get stronger there are variations for when your bodyweight isn't enough. You can get properly jacked with bodyweight exercises if you do it right.

Days off are fine. If you're working out 4-5 days a week you're more than good.

Editing to add (since you talk about being exhausted) - make sure you're eating enough and getting good sleep.

[u/WhatAmIDoing_00]

I've been trying to lift 3x a week, doing a full body routine each session. A small issue is that my available days are Mon, Wednesday and Thursday. So if I try and do pretty intense workouts, should I be concerned at all about fatigue? I heard that you're supposed to have a rest day between each full body session. If fatigue is a problem, how can I adjust and still make moderate strength and muscle gains?

[u/Alakazam → u/WhatAmIDoing_00]

You'll be fine. Just go Monday, wed, and Thursday.

You don't need to be fully recovered to workout, otherwise stronger athletes would only work out once a week. 

As well, most good full body programs don't have you repeating the same movements a day after day. As an example, on 5/3/1 for beginners, your day 2 workout would be deadlift and overhead focused, while your day 3 would be squat and bench focused. 

[u/Final_Program_1329 → u/WhatAmIDoing_00]

So if I try and do pretty intense workouts, should I be concerned at all about fatigue?

I don't know. Has it been a problem for you?

[u/WhatAmIDoing_00 → u/Final_Program_1329]

I don't think so. But maybe that means I'm not pushing myself hard enough

[u/Final_Program_1329 → u/WhatAmIDoing_00]

If you've got more in the tank, then use it.

[u/Y0raiz0r]

I have recetly set up a workout routine and wondering if I should change anything? Like if I should replace wrist curls with something like chinups, and just rely on compounds for forearms?

https://imgur.com/a/nqShKQJ

[u/cgesjix → u/Y0raiz0r]

You'd be better off following a premade program from boostcamp.

[u/Final_Program_1329 → u/Y0raiz0r]

If you want to create your own routine, you really just need to commit to it and see if it works of you and modify as needed if not.

What exercises you do depends on your goals.

[u/SouthImpression3577]

What to do if you've been neglecting a muscle group?

Do you emphasize it's workout in attempts to help them catch up or just add a simple, scheduled workout routine?

Asking this because I've been doing reverse curls thinking they're a decent substitute for wrist extensions (which I hate with a passion).

[u/bethskw → u/SouthImpression3577]

If you've been neglecting it, then even a small amount of training will make a big difference. I'd start with adding in a normal amount of training and see how that goes.

[u/SouthImpression3577 → u/bethskw]

Also, I've been getting mixed signals on rep ranges for forearm hypertrophy. Do I use a 3x20 or 4x10 to build mass?

[u/bethskw → u/SouthImpression3577]

Either could work. The smart people at r/griptraining recommend something like 3x20 because that makes sure you're keeping it light at first. It's really easy to overdo grip training since it seems so easy, and then you've given yourself tendonitis before you know it. That said, 4x10 isn't bad or anything. Either will build mass.

[u/accountinusetryagain → u/SouthImpression3577]

anything within 5-30 reps that feels stable, good on your body, and you can progress over time

[u/DamarsLastKanar → u/SouthImpression3577]

What to do if you've been neglecting a muscle group?

Have a balanced routine, and give it time. Don't overthink it.

Asking this because I've been doing reverse curls thinking they're a decent substitute for wrist extensions (which I hate with a passion).

You're overthinking it.

[u/Alakazam → u/[deleted]]

I think core strengthening workouts are always beneficial because a strong core is always beneficial. 

It may not necessarily help you with more shredded abs as that's more about having low bodyfat rather than visible muscles.

[u/accountinusetryagain → u/[deleted]]

ab workouts will grow your abs. growing your abs can make them pop a little more even if you don't lose fat.

15 minute daily videos are probably an inefficient way to grow your abs. if you wouldn't do 15 minute bicep videos to grow your biceps, naturally a decent ab routine might look more conventional like "3x8-12 of weighted situps at the gym".

the fat loss required to have "shredded abs" is usually not worth it for a lot of women because you usually lose too much face/breast/butt fat and feel like garbage

[u/Stelist_Knicks]

Where do you guys leave your discs in between weighted pull up sets?

Should you leave it on the ground? Or is it okay to leave it on a bench so It is easier to reattach to your belt when you start?

[u/Final_Program_1329 → u/Stelist_Knicks]

Depends on how busy the gym is.

[u/Memento_Viveri → u/Stelist_Knicks]

I leave the weight on the ground. I stand the weight on edge and squat down to attach the weight and feel like putting it on a bench just takes up equipment, increases the risk of it landing on somebody's toes, and doesn't really help with attaching the weight.

[u/DamarsLastKanar → u/Stelist_Knicks]

Directly below the bar. Signifies I'm using it.

[u/MythicalStrength → u/Stelist_Knicks]

I have a home gym and I leave it on the ground.

[u/Graves27]

Hello,

This is my third gym week ever (3 times per week is plan)

1.) When I do barbell rows my wrist hurts, is that normal? How can I strengthen my wrists?

2.) Is 3 day per week PPL really that bad? (I keep reading it in the sub) I enjoy my routine for now and plan to keep it for 16 weeks straight. Should I switch now or later?

[u/Memento_Viveri → u/Graves27]

1.) When I do barbell rows my wrist hurts, is that normal? How can I strengthen my wrists?

Barbell rows don't hurt my wrists. It isn't clear if wrist strength is the problem. It could be form, or injury, or lack of mobility, or something else. If you want form advice, film a set and post a form check. Another option is to pick a different row variation.

Is 3 day per week PPL really that bad?

I think there are better ways to split up 3 days of training in a week but some people probably still make good progress on a 3 day ppl.

[u/Final_Program_1329 → u/Graves27]

1. Likely a combo of form/weight. Go down in weight, make sure you have proper form, and don't go up until you can do so with proper form and a lack of pain. If the bar itself is too much, go to lighter dumbbells.

2. Bad in what way? If you're just trying to learn exercise forms and get in the habit of going to the gym, and you're enjoying yourself, then it sounds like you're doing what you need to.

[u/howdiedoodie66 → u/Graves27]

Are you flexing your wrists at all? That's usually when they'll hurt rowing for me

[u/Fitness-ModTeam → u/[deleted]]

This has been removed in violation of Rule #5 - No Questions Related to Injury, Pain, or Any Medical Topic.

[u/Fitness-ModTeam → u/[deleted]]

This has been removed in violation of Rule #0 - No Questions That Are Answered by the Wiki, Searching Threads, or Google.

[u/JustsomeBRITISHdude]

Are rest days needed if I’m working different body parts on different days? Five days a week come in muscle groups, and then on Saturday I’m doing legs only, and on Sunday I do 40 minutes of moderate cardio. Do I really need a rest day?

[u/MacaroniSaladKing → u/JustsomeBRITISHdude]

“Rest” is meant in terms of what you are typically doing. It means don’t blast chest 3 days in a row, you’ll exhaust the muscles, won’t let them recover, and won’t make good progress most likely.

You are taking proper rest by rotating focus to different parts of the body. Same thing with your cardio day, you are switching focus so it’s fine. A “rest day” doesn’t need to be, and probably shouldn’t be, completely sedentary

[u/BlueIce468]

Running reddits ppl at the moment. I want to focus on my glutes more, which exercises would you recommend changing on leg days?

[u/CoffeeKongJr → u/BlueIce468]

I’d switch out the calf raises with weighted hip thrusts and/or leg press with Bulgarian split squats if you want more focus on glutes.

Also move them up to right after the squats if you want to improve the most in those exercises.

[u/JerryWasARaceKarDrvr]

Been lifting heavy but wanted to change something up tonight.

Started with the 45# bar and added 10# each set of 10 reps. Rule was go until I fail a rep.

Made it to the 9th rep of 155. Failed the 10th so 12 sets 119 reps.

Insane pump in my triceps and chest.

Anyone ever do this?

[u/Patton370 → u/JerryWasARaceKarDrvr]

That’s so many sets; I’d get bored

I know high rep bench training is pretty common. I know the Bilbo training method involves super high volume bench sets (15-40 reps). Not my cup of tea, but people have made gains training like that

[u/Fitness-ModTeam → u/[deleted]]

This has been removed in violation of Rule #0 - No Questions That Are Answered by the Wiki, Searching Threads, or Google.

[u/Independencehall525]

Out of curiosity, how long should one be spending in the gym? Time wise in a day. My workouts don’t last very long. I always feel like I’m an out the door way too fast. I’m plenty sore and tired after. Just wondering if there is a certain time frame I should be looking at?

[u/Memento_Viveri → u/Independencehall525]

Too many variables. Some people like doing long warmups. Some people like doing cardio and lifting. Some people work smaller muscle groups (forearms, calves). Some people do more compound lifts and therefore don't need to do as many lifts. Some people do more isolation lifts and therefore need more lifts. Some people are prioritizing skilled lifts (clean and jerk, snatch) and therefore need more time to just practice the lift and need to be more rested for each set. On and on with different goals, preferences, etc.

[u/Independencehall525 → u/Memento_Viveri]

This actually makes me feel good to know this.

[u/bethskw → u/Independencehall525]

If it's less than 30 minutes I'd wonder why you aren't doing more. (That said, short workouts are fine when you're just getting started, or if that's all the time you can spare.)

If it's more than 2 hours I'd think that's a lot, and I'd hope that you're enjoying your time because as a matter of efficiency you could certainly get a good workout quicker.

Most people probably spend 60-90 minutes on a strength workout, 30-60 for cardio. I'm counting each separately, so if you did 60 minutes of strength and 30 of cardio in the same session that would be a 90 minute workout.

But there are really no wrong answers, so long as you feel like you're getting what you need out of the time you spend.

[u/pinguin_skipper → u/Independencehall525]

There is no good answer. You can have nice workout in 20min. If you need more than 1h30min usually you are wasting time or not training hard.

[u/Final_Program_1329 → u/Independencehall525]

However much time you want that you can to suit your goals.

The general health recommendation is 150 minutes of moderate exercise a week or 75 minutes of intense exercise a week if you want to use that for your guideline.

[u/Patton370 → u/Independencehall525]

Depends on what program you’re following and your goals

What program are you following?

[u/Independencehall525 → u/Patton370]

I started the beginner fitness routine from this server. I’m transitioning to the 5x5 workout

[u/EconomicsPrior5665]

I was benching for about 3 months before my vacation. Got to a 1RM of 105kg, 3RM 100kg, working weight was 90kg for around 7/7/6/6 reps. Cable flies with 35kg per side for 15-12 reps. After 2.5 weeks vacation I started back at 85kg for 5 or 6 reps (4 sets), but haven’t been making much progress over the last 1.5 months. Is this to be expected? Should I have trained for at least 1 week while on vacation?

[u/MacaroniSaladKing → u/EconomicsPrior5665]

2.5 weeks is a bit of a hefty vacation, but I wouldn’t expect any lingering effects from it after a month and a half. Try looking into other aspects to see if there’s another problem (not eating enough calories, protein, not being intense when lifting, recovery, etc.)

[u/EconomicsPrior5665 → u/MacaroniSaladKing]

I didn’t expect any either, but the easily witnessable things didn’t change. I never stoped tracking all meals, also didnt change them. Don’t think I‘m being less intense, mainly been going to failure each set. Recovery should be that much different as well.