fitness

Daily Simple Questions Thread - February 01, 2018

Daily Simple Questions Thread - February 01, 2018

Welcome to the /sub/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.

As always, be sure to read the wiki first. Like, all of it.

Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search fittit by using the limiter "site:reddit.com/sub/fitness" after your search topic.

Other good resources to search are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science.

Be aware that the more relevant information you add, the more relevant the answers you receive will be. And if you are posting about your routine, please make sure you follow the guidelines.

(Please note: This is not a place for general small talk or chit-chat. Also, the community decided long ago that we keep jokes, trolling, and memes outside of the Daily Q&A threads. Please use the downvote / report button when necessary.)

How big of a difference are we talking?

Small. Not worth discussing- pick what's convenient.

This is true. Try to do a bicep curl right now, with just your fist, no weight. Do it with good form and with your elbow touching your side the entire time. Do NOT raise your elbow at all. Keep your fist directly in front of your shoulder. Can you touch your fist to your shoulder, while your fist is directly in front of your shoulder, and your elbow is touching your side (by your ribs)? I certainly can't. My biceps literally get in the way. I can get my arm to a 45° angle with a slight squeeze though. So that is my personal range of motion I would aim for. approximately 180° at the start to 45° with the elbow perfectly stationary the entire time. Keep in mind that your bicep will start to "pump up", making it even larger after ~1-2 sets. This means it will get in the way even more, and it would be appropriate to reduce the range of motion based on this to maybe 30° as you continue working biceps. Lex Fitness has some good form videos on youtube if you need more explanation.

why are you taking BCAAs? What do you think they do?

A helpful bit of information would be why you want to replace them.

Little Gym in Nairobi, Kenya

Little Gym in Nairobi, Kenya

From what I've seen, Ronnie Coleman also didn't train in a swanky gym. Just goes to show that you don't need an AC if you wanna get biiiggg!!

Got a squat rack and a bench- 5x5s will be done

Africa is much bigger than most people realize. Plenty of room.

Yeeeeeeeah buuuuuuddy

Gym Story Saturday

Gym Story Saturday

Hi! Welcome to your weekly thread where you can share your gym tales!

So there's this pretty huge/shredded bodybuilder at my gym who also happens to be around 2 meters tall. Would say 30 years old.

The other day while he was working out calves, three 75 years plus ladies walk up to him and started asking him for workout advice. He happily obliged and shilled out some knowledge.

This was such a wholesome and adorable thing to watch. One lady even touched his mighty biceps and said that the ladies must chase him around all the time.

Last Saturday I just wanted to do a little cool down on the treadmill after doing chest and back, but Miss Congeniality was on TV in the gym and I haven't seen that movie in ages. Ended up doing almost two hours of cardio that day because I wanted to watch it.

Late night gym session so no one is in there. This guy comes in, picks up one of the curl bars with preset weight on them and starts doing some wild but controlled movements. Y'all know how they swing those sticks in that Mulan song? He was doing that but with controlled movements. Jumps and jabs and everything. Swinging it like he was about to strike someone. Running around the entire gym. I had to keep an eye on him to make sure he wasn't going to come after me lol

On Wednesday I saw a guy pull a bench half-way in a squat rack and half way in the deadlift area and then proceed to.....do crunches on the bench. He managed to occupy three pieces of equipment for half an hour when all he needed was a mat.

Gym Story Saturday

Gym Story Saturday

Hi! Welcome to your weekly thread where you can share your gym tales!

There's a bloke in my gym who is pretty shredded. Not huge but big enough and always low body fat. Incredibly chill, perfect form on everything, always a smile on his face. I can only imagine he listens to Classical while he lifts.

Anyway not only does he rerack weights as anyone should, he reracks other people's weights left lying around during his rests. And not just weights, but equipment like barbells and benches that go AWOL. Honestly never seen such a zen individual. I think he deserves some unknown internet credit for that.

What an absolute hero.

Was squatting without headphones (smartass me forgot them), and some guy next to me was singing Party in the USA through his headphones, semi under his breath. I re-racked, looked at him and he popped his headphones off a bit. I started singing. He sang with me. It was a good time.

Then I farted during my next set and almost shit myself.

I was doing some warm-up DB bench press when some old guy I'd never seen before came up to me and said "jeepers you're strong young man" in the sweetest old man voice ever. Still riding that high.

So there is a massive mural of Arnie on the gym wall, I have really tight pecs so stretch them out using a massage ball against the wall... only found out the other day when someone pointed it out that it looks like I am hugging Arnie, but it's only been for the last year so that's good.

A Comprehensive Overview of the Periodization Research

A Comprehensive Overview of the Periodization Research

First off, so this thread doesn't get canned, let me be transparent by saying that I am linking my own article, and making no attempt to hide that fact:

Periodization: What the Data Say

I think this is a valuable article for the /sub/fitness community because I didn't see much about periodization in the wiki (which everyone definitely reads), and I see a lot of questions/misconceptions about periodization on here, but very few threads or articles specifically discussing it.

The starts with an introduction to periodization and the most prominent periodization models (linear, undulating, and block), primarily revolves around a quantitative analysis of the research comparing nonperiodized to periodized training and comparing undulating to linear periodization models, and concludes with problems with the current research, suggestions for future research, and practical takeaways.

Here were the main findings of the analysis:

1) Periodized training tends to produce larger strength gains than nonperiodized training

2) Undulating periodization models tend to produce larger strength gains than linear models

3) For untrained lifters, periodized training still outperforms nonperiodized training, but linear and undulating models produce similar strength gains

4) For trained lifters, periodized training still outperforms nonperiodized training, and undulating models produce larger strength gains than linear models (in fact, UP>LP for trained lifters was the single largest effect in the entire analysis)

5) Periodization and periodization style may matter much more for the bench press than the squat

6) Periodization and periodization style don't seem to have any meaningful effect on hypertrophy

Overall, these are my three biggest gripes with the current state of the literature:

1) Studies treat periodization models as completely separate entities, when they can (and probably should) be integrated.

2) The studies comparing periodized to nonperiodized training largely equate for average intensity, but the periodized groups end up training at higher peak intensities prior to testing, so those studies may be testing the effects of specificity moeso than the effects of periodization, per se.

3) Most of the studies are too short to test whether periodization or particular periodization styles are optimal for long-tem strength development

This article itself is a monster, though, so obviously it's impossible to include everything in a short overview like this. If this is a topic you're only peripherally interested in, I think the tl;dr here should be enough, but there's a lot detail and nuance in the full article.

You're doing God's work Greg, thanks. Your DUP articles had a massive influence on my programming. 

Anyways, the article's focus went into comparing variable intensity across different programs. I think it would also be interesting to see what the data says on periodized fatigue (I guess that's what you'd call it?). 

A common periodization theme is overreaching followed by a short deload/taper phase to allow for supercompensation. (Shitty graph example) Comparing that strategy vs programs that attempt to more evenly disperse the fatigue would be fun.

You're doing God's work Greg, thanks. Your DUP articles had a massive influence on my programming.

Anyways, the article's focus went into comparing variable intensity across different programs. I think it would also be interesting to see what the data says on periodized fatigue (I guess that's what you'd call it?).

A common periodization theme is overreaching followed by a short deload/taper phase to allow for supercompensation. () Comparing that strategy vs programs that attempt to more evenly disperse the fatigue would be fun.

Does training intensity (% of 1RM) go up and down within each week or week-to-week, or does it just increase over the course of the program?

If it goes up and down, it's undulating. If it increases over the course of the program, it's linear. If it does both, it's both.

One of the studies included attempted to do that (the Stone paper in the spreadsheet) though, to be fair, I'm not really sure how the overreaching program was actually supposed to cause overreaching. It was pretty dang similar to the other periodized program used in the study.

As far as strength research goes, there's not much good data on that. I wonder if the observation that people tend to peak really well after overreaching really means much, though. Like, lets say you have two 16 week programs, with "normal" training for 12 weeks in both of them. For the last 4 weeks, program A has you continuing to train normally for 2 weeks and tapering for 2 weeks, and for program B, you overreach for 2 weeks, and taper for 2 weeks.

You may get a bigger boost from week 14 to week 16 in program B, but were gains from week 12 to week 16 ultimately bigger? Or did you just depress performance in weeks 12 and 13, and then see most of the "boost" from getting back to baseline? In both cases, the boost from week 12 to week 16 may be 4% regardless, but it's an increase of 4% from 100% at week 14 with option A, and an increase of 10% from 94% (depressed due to overreaching) with option B.

If undulating led to more strength gains, wouldn't that have a meaningful effect on hypertrophy?

ICYMI: Study finds upper body strength as key factor in a males bodily attractiveness

ICYMI: Study finds upper body strength as key factor in a males bodily attractiveness

Shocking that it isn’t the Dad bod...

Not.

Great, finally some confirmation for what I deem to be the ultimate 2-split program:

Day 1: Bench, followed by curls.

Day 2: Curls, followed by bench.

Abs every day.

Ladies skip upper body and just do glutes, hams, quads, core so yeah why not

The difference is that it still looks hot. Guys with chicken legs just look dumb

Rant Wednesday

Rant Wednesday

Welcome to Rant Wednesday: It's your time to let your gym/fitness/nutrition related frustrations out!

There is no guiding question to help stir up some rage-feels, feel free to fire at will, ranting about anything and everything that's been pissing you off or getting on your nerves!

I’m on break from college and working out at my local YMCA until I go back, which was the same thing I did last summer.

The only difference being in my absence over this semester they have hired what seems to me to be the biggest asshole they could find. This dude is a serious piece of work. He makes it a point to walk around and interrupt people mid-set to scold them for not putting away their weights. Which is all well and good, except for the fact that he yells at literally everyone for things they didn’t do. Last week I saw him tap a young woman on the back and get in her face and ask her if it was her that didn’t put away 2 65 pound dumbbells at a bench 40 FEET AWAY THAT SHE WAS CLEARLY NOT USING. Then, this week, he came up to me mid bench and made me take my headphones out just to say “You better put those weights away when you’re done with them”

FUCK YOU GARY YOU OLD PEICE OF SHIT I ALWAYS PUT MY WEIGHTS AWAY.

It's cold outside.

Record all incidents, complain to management, get others to do the same.

Why do people walk behind me when I'm squatting heavy in the half-rack, like thank you for trusting me not to fail this set but DO YOU WANNA DIE?

Worst offender was a lady who decided that was the perfect place to do her planks. I tried to explain to her that I may need to bail and dump the bar and she acted so offended like omg lady I am trying to help you.

Victory Sunday

Victory Sunday

Welcome to the Victory Sunday Thread

It is Sunday, 6:00 am here in the eastern half of Hyder, Alaska. It's time to ask yourself: What was the one, best thing you did on behalf of your fitness this week? What was your Fitness Victory?

We want to hear about it!

So let's hear your fitness Victory this week! Don't forget to upvote your favorite Victories!

440 pound squat yesterday weighing 162 pounds!

Also my brother making his previous one rep max of 565 in deadlift look like a warm-up rep

He didn’t think it was much an accomplishment because he failed his goal of 585, a 20 pound PR attempt, but I don’t think it’ll take him too long to reach it

365 days today without a drop of alcohol.

873 days of counting calories.

8 weeks into nSuns 531 with crazy good gains, next year I'm going to OHP my body weight and join the 1000lb club.

End of Year Victory: Quick Stats: 24M 178cm 76kg Started in April All lifts began with empty bar Couldn't do a single chin-up Progress: Lift 2017 Goal 2017 PRs My Feelings Squat 100kg for 5 100kg for 5 ☜(˚▽˚)☞ Deadlift 120kg for 5 100kg for 7 (ಥ﹏ಥ) Bench Press 80kg for 5 63kg for 4 (ಥ﹏ಥ) Pendlay Row 65kg for 5 65kg for 4 ᕦ(ò_óˇ)ᕤ Overhead Press 50kg for 5 50kg for 4 ᕦ(ò_óˇ)ᕤ Chin-Ups 90kg for 5 (incl. BW) Bodyweight Only for 8 (ಥ﹏ಥ)

 

Goals are Intermediate stats for my weight at symmetricstrength.com. The Pendlay and OHP being just one rep shy both excites and annoys the hell me. lmao

Notes:

How is this on Victory Sunday when I missed 5/6 of my goals? Fair question. But to be frank with you, I'm fucking stoked I even got 1 down.

Why?

Because I don't set goals to achieve them. I set goals to give me something to work towards and, hit or miss, come out the other side at least better than I was before. :D

EDIT: Proof (Because this is a thing now?)

I don't have videos of my PRs, but here are my Form Checks from 1-2 weeks before the PRs:

Squat – 95kg for 4 Deadlift – 95kg for 4 Bench – 60kg for 6 Pendlay – 62kg for 5 OHP – 42kg for 3

I hit my one million metres swam for the ninth year.

Heading down to the sea for my last swim of the year in the next 30 minutes, current temperature about 8 degrees C.

As 2018 is about to start, what are your goals for the next year + have you accomplished this year's goal?

As 2018 is about to start, what are your goals for the next year + have you accomplished this year's goal?

Hey man,

Always gotta admire when people put stuff into nice easy-to-read tables, haha.

You could set mini-goals each month that you kinda know you could get without blowing a gasket, but make them goals even if they don't exactly feel like reaching for the stars.

Then do what needs to happen to achieve them with a certain smartness and bloody mindedness (pushing hard, but forcing yourself to manage fatigue and so on), and surpass them each month :) Admire on 31st December 2018!

P.S you got pretty damn close on pendlays and OHP, so you've done okay!

Quick Stats: 24M 178cm 76kg Started in April All lifts began with empty bar Couldn't do a single chin-up Progress: Lift 2017 Goal 2017 PRs My Feelings Squat 100kg for 5 100kg for 5 ☜(˚▽˚)☞ Deadlift 120kg for 5 100kg for 7 (ಥ﹏ಥ) Bench Press 80kg for 5 63kg for 4 (ಥ﹏ಥ) Pendlay Row 65kg for 5 65kg for 4 ᕦ(ò_óˇ)ᕤ Overhead Press 50kg for 5 50kg for 4 ᕦ(ò_óˇ)ᕤ Chin-Ups 90kg for 5 (incl. BW) Bodyweight Only for 8 (ಥ﹏ಥ)

 

Goals are Intermediate stats for my weight at symmetricstrength.com. The Pendlay and OHP being just one rep shy both excites and annoys the hell me. lmao

Notes:

Most people would be bummed out if they missed basically everything but one lift. I'm fucking stoked I even got 1 down.

Why?

Because I don't set goals to achieve them. I set goals to give me something to work towards and, hit or miss, come out the other side at least better than I was before. :D

Congrats. I wanted s/b/d 100/45/120kg. Then strained my lat and got a cold only a month or so ago. But ended up with 95/45/115kg so pretty chuffed. Next year aiming for 120/60/140kg. The bench will be a stretch target for me being an uncoached woman, but I dream big! Good to have goals.

110 kg bench

I exceeded my goals!

My goals were a 100 kg bench, 140 kg squat and a 155 kg deadlift. Well, dang it, I hit 110 kg bench, 140 kg squat and a 160 kg deadlift.

Here's my proof:

140 kg squat

150 kg deadlift(didn't get the 160 kg on video, sadly)

So, my goals for next year are:

1000lbs club, #clearly 80kg+ BW 125 kg bench 155 kg squat 180 kg deadlift

F/19/6'0 - 11 Months of booty gains. 162 lbs.

F/19/6'0 - 11 Months of booty gains. 162 lbs.https://i.imgur.com/q0qAndJ.jpg

Starting when I was 16 I hit 300 lbs and I was so ashamed of myself that I never even joined my family for photos. I refused to go out and I developed severe social anxiety. At that point I decided to start losing weight. After about a year and a half of diet and exercise I lost a bunch of weight and got down to 165 lbs but I found I still hated the way my body looked. I decided to start trying to look like the people I looked up to as fitness goals.

——————————————————————————

Measurements, Workout, and Nutrition:

MEASUREMENTS: February 2017: (approx.) B: 36" W: 29" H: 34"
End of December 2017: B: 34" W: 27" H: 42"

——————————————————————————

NUTRITION: I don't track my calories anymore because when I was during my weight-loss I rapidly developed anorexia and would fast for 5-6 days at a time. 
Currently: (approx.) 1,600 - 1,900 Calories

——————————————————————————

WORKOUTS: I focus nearly exclusively on my lower body. I workout with varying exercises 6 days a week but I incorporate activity every day of the week.

List of exercises (all body weight and done at home):

(All single leg exercises are equal on both sides)


40 Squats
25 Forward Lunges
25 Side Lunges
25 Side Leg Raises
30 Single Leg Hip Thrusters 
25 High Step-Ups
25 Sit-Ups
30 Standing Donkey Kicks
25 Single-Side Calf Raises
20 Jumping Squats
7 Minutes of Jump Rope (Daily)


I do a different selection of 5 of these exercises each day of the week. I warm up and cool down with Gymnastic Stretches.

——————————————————————————

In the future I'd like to work more on my mentality so I don't go too extreme in my exercise and so I don't become so focused on how I look and rather appreciate the way I already look.
F/19/6'0 - 11 Months of booty gains. 162 lbs.

Starting when I was 16 I hit 300 lbs and I was so ashamed of myself that I never even joined my family for photos. I refused to go out and I developed severe social anxiety. At that point I decided to start losing weight. After about a year and a half of diet and exercise I lost a bunch of weight and got down to 165 lbs but I found I still hated the way my body looked. I decided to start trying to look like the people I looked up to as fitness goals.

——————————————————————————

Measurements, Workout, and Nutrition:

MEASUREMENTS: February 2017: (approx.) B: 36" W: 29" H: 34" End of December 2017: B: 34" W: 27" H: 42"

——————————————————————————

NUTRITION: I don't track my calories anymore because when I was during my weight-loss I rapidly developed anorexia and would fast for 5-6 days at a time. Currently: (approx.) 1,600 - 1,900 Calories

——————————————————————————

WORKOUTS: I focus nearly exclusively on my lower body. I workout with varying exercises 6 days a week but I incorporate activity every day of the week.

List of exercises (all body weight and done at home):

(All single leg exercises are equal on both sides)

40 Squats 25 Forward Lunges 25 Side Lunges 25 Side Leg Raises 30 Single Leg Hip Thrusters 25 High Step-Ups 25 Sit-Ups 30 Standing Donkey Kicks 25 Single-Side Calf Raises 20 Jumping Squats 7 Minutes of Jump Rope (Daily)

I do a different selection of 5 of these exercises each day of the week. I warm up and cool down with Gymnastic Stretches.

——————————————————————————

In the future I'd like to work more on my mentality so I don't go too extreme in my exercise and so I don't become so focused on how I look and rather appreciate the way I already look.

I understand why you focus on lower body exercises, but you should really incorporate some upper body too. You won't look like Arnold, don't worry.

Great progress so far, keep it up.

That's a lot of impressive work for someone just doing bodyweight fitness at home. Way to go.

Yeah. I'm working on figuring out upper body that I enjoy doing. I do weekly stuff for my upper body so I don't start getting dystrophy or something like that. It's not a part of my routine that I consider "important" though, because I have no upper body goals.

Happy to hear your nutrition is much healthier right now! Well done & keep going.

Have you tried barbell hip thrusts or medicine ball glute bridges?

Try one of these subthreads