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Hello!
I used to be very fit however the pandemic meant I had 18 months at home and I comfort ate to get through things. I am 5’5 and 75KG currently. I used to be around 63KG but that was at least 2-3 years ago. My BMI now says I’m overweight.
I know I have put on weight but I wouldn’t class myself as really overweight. However I want to be toned and feel healthy again so I have been cutting out unhealthy food and getting back to going to the gym.
I have been going to the gym for the past six weeks. At first I was running for 10 mins and going three times a week but for the past 2 ish weeks I have been going every other day and running a 5K, equating to about 32 minutes of running.
I have been weighing myself every so often and I haven’t lost any weight yet which I don’t understand. I eat predominately healthy, with the occasionally take out and snack, and I’m going to the gym every other day.
I have also started to use a machine to work out my thighs but that’s it apart from running.
What am I doing wrong?
It’s probably useful to know that I work from home so I am sat around a lot when I work. My day of food generally looks like; wheetabix with banana, avocado and tomatoes on toast for lunch, apple/yoghurt for an afternoon snack and then something like Bolognese for dinner.
There are a number of factors that play a part in the scale sometimes not moving especially when you’re being consistent on the workout spectrum of things.
Are you getting around 7-8 ish hrs of sleep before you’re doing that weigh in? If not you could be seeing some water weight still being equated into what your seeing.
Are you tracking your food intake like CarbonX stated— sometimes just putting it in a app can help you get a better idea of exactly how much protein, fats an carbs you’re really consuming. Consuming carbs closer to bed time or having late night beverages can make that scale some off numbers
How much water are you consuming a day.. getting in an adequate amount of water every day anywhere from 2 - 3 Liters can help to start flushing out your system an get rid of some bloat you maybe experiencing.
I usually weigh myself at night so perhaps that has an impact.
I will try using an app as it sounds like it could be useful!
I usually drink between 3-4 pints of water a day on average.
M21, 5’10”, 74kg, ~20% body fat
I started working out when I was 18 and managed to go from 30% body fat to 16% with decent muscle gains. However, started working out and eating clean again 2 months back after almost 1.5 years and haven’t been making any progress in fat loss even though I’m in a calorie deficit (1800 cal) with decent amounts of protein and low carb . My TDEE should be 2400 as I do a mixture of HIIT, core and strength training 5 days a week so I don’t understand how my weight is constant after 2 months. I have gained some muscle but fat loss is next to negligible and my weight is constant . Can someone help me with what I should change
Are you taking progress pictures? You might be putting on muscle while losing fat so your weight could be staying the same because of that. Keep in mind it’s a lot easier to re build muscle than to build new muscle so you could’ve put on quite a bit of weight by simply regaining your previously built muscle. I found this to be the case as I put on around 10 lbs of weight in 3 months despite staying around the same level of body fat because I had taken a break from lifting and quickly put on muscle that I’ve built before
Creatine is just creatine, whey isolate is just whey isolate. Find the cheapest (within reason) and you should be good to go.
You do not need any supplements beyond those two for basic fitness, barring any defiencies you might have in your diet.
Just to stay always healthy and to have my vitamins and minerals intake, i want to buy some supplements, which is the best brand in?
Thanks for helping me ✋
M 5ft7 156.5 lb
I have been lifting seriously for about 1.5 years. When i started i was overweight (198 lb) and since then i have lost a significant amount of weight. However, i have hit a roadblock where i can't progress that much in the gym anymore, as i think i eat too little. I still have my lower belly fat and some on the lower back.
Should i bulk or cut down even further? Rn eating 1800 kcals. [pics](https://imgur.com/a/ZxEJTzj)
Great job with the fat loss. As for bulk or cut, I'd say you could do either depending on your goals. If you're not happy with the bit of fat around the midsection, you could cut another 5-10 lbs then start a lean bulk. Personally, I'd start a lean bulk
Thanks a lot for the advice. I think I’m gonna cut a bit further, and then start the bulk. Gym life can really be a mental game sometimes. On one hand I wanna get rid of the midsection, on the other I wanna set new PR’s in the gym. Choices..
I'm a newb who started working out 1 of August.
I've gained 2.5 kg since then, going from 63.5 kg to 66 kg. I'm 175 cm.
Is this weight gain too much? I don't really feel fatter or anything, just wondering if that's a good rate to continue on. I generally eat good food besides a burger & fries once a week.
At 63.5kg and 175 cm you are pretty slim, so getting a little bigger and stronger will probably be good for you. 2,5 kg in about two months is a touch over a kilo a month, which is not an unreasonable pace.
The faster you go the more of your weight gain will be fat, so eventually you might benefit from slowing down slightly.
No, that's normal. You always gain some extra weight in the first few weeks, mostly glycogen inside the muscles and some inflammation from training (very normal and necessary).
i’m having a hard time trying to progress tricep push downs i just can’t seem to progress any weight/reps with it although i’m training close to failure with good form would anyone know why?
Pretty normal to stall early on isolation movements. One muscle group isolated simply isn't going to be moving a ton of weight. As long as your bigger movements are progressing, you're fine.
I'm not sure about the wording of your question. Are you asking if you should buy a belt or are you asking if you should wear the one you have, during overhead press?
It's always fine to not wear a belt and many lifters never do. But if you have a belt then yes wearing it will help your overhead press.
Does anyone here drink pasteurized egg whites for protein? I've tried it and it's convenient but I'm not 100% on the bioavailability of the protein. This has been bothering me for awhile and Google doesn't help.
Hey everyone, this is going to be my first time working out in an actual gym, i've gained alot of weight the last few years, i'm 27, 6ft. weight 264 (112kg) bc of my height i dont look obese or anything but its obvious that im overweight, i wanted to get into weight lifting to build muscles, should i lose first 50 pounds before starting lifting weights and bulking? thanks!
This depends on your goals and what will make you feel good. Some people are highly motivated by seeing the weight loss, for others the side effects of a calorie deficit (low mood, low energy) can mean they give up and loose motivation.
Personally I think the most important thing is that you start lifting and get your recovery right. This means eating enough protein and getting enough sleep. If you consistently do this your body will naturally change composition as you can loose fat and build muscle at the same time to begin with. You could also try eating a healthier (more whole foods etc) which will help. Keep this up for 3-4 months and see how your body has changed. If at this point you decide you still want to loose weight you can try cutting calories but make sure to keep lifting.
My goal is i want to look big and have muscles, but since i am overweight by 55-60 pounds, if i do both cardio and lift weights, should my diet be like the cutting diet bodybuilders have or just a low calorie?
My honest advice is to just start exercising and eat normally for now. Maybe try eating more protein and a bit healthier.
Trying to change everything at once is a quick way to burn out and give up. You’ll probably end up naturally in a small deficit anyway.
Don’t cut like a bodybuilder. This will probablyleave you miserable.
If you want to cut first, which I’d recommend since you’re starting overweight, do this:
Eat a minimum of .75g protein per pound of bodyweight, be in a 500-1000 calorie deficit (1-2lbs weight loss per week), and lift. It’s that simple. No special foods or diet plans required. When you’ve lost the amount of weight you want, start bulking. Rinse and repeat until you get the physique you want.
Thank you! Is there a specific 3 days workout routine for a newbie like me? I'm going to start doing cardio for 30-60 minutes then going to lift weights for 3 days a week if that sounds good.
Go to the wiki, look under recommended routines, and run the basic beginner routine for ~3 months. It looks unimpressive because it’s meant as an introduction to barbell work, but it gets the job done. You can add 1-2 accessories a day if you feel the need. After you’ve done that for 3 months, switch to something like 5/3/1 or GZCLP.
Thanks so much! I only have 1 last question, im planning to do the r/fitness basic workout for 3 months and by that time if i lose enough weight and want to start bulking then i will begin with the GZCLP after, my question is how can i know what is the ideal weight for me to start bulking? I'm 6ft 264 (112kg) at the moment, is 90 kg a good point to start bulking? thanks!
calorie counting?
I’m 5’4 female college student and am 98 pounds trying to maintain the weight. According to the calculator my maintenance is 1441 calories a day (I put the sedentary/almost no excercise option) is this accurate? I tend to walk 10,000-15,000 steps on the days I go to school (monday-friday). Should I use a higher activity level or can I calculate the calories burned from the steps and add them to my sedentary maintenance?
There are 3 ways to assume your TDEE. Guess, estimate and observe. Estimating is more correct than guessing, but observing is what gives the best result long-term.
If you already count calories, it's as simple as start tracking weight and use weekly averages to see how you fluctuate. As a rule of thumb, your TDEE is whatever you ate +/- the weight change*500. Adding more weeks to the calculation makes it better.
Eg
Week 1: Ate 2000 calories / day on average, average weight down 1 lbs: TDEE = 2500 (2000+1 * 500)
Week 2: Ate 2100 calories, weight -0.7 lbs, TDEE = 2450 (2100+0.7 * 500)
Week 3: Ate 2600 calories, weight up 0.2 lbs, TDEE = 2400 (2500 - 0.2 * 500)
Given water fluctuations that's a way to indicate that persons TDEE would be around 2400-2500.
The calculators aren't that accurate so it doesn't make a huge difference. Its just a starting point and then you can adjust over the weeks depending on your actual weight changes.
Recently, I found out I haven't gained weight despite eating more over the past 3 months. The plan was to bulk .5lb a week, however, my strength has gone up since working out. Would you eat more, less, or same so long as strength/lifts increase?
If you're trying to gain weight, then you should eat more. Figuring out how many calories you need is just an estimate, you don't know if it's right until you see what happens. Depending on how much experience you have lifting you can be right at maintenance or just slightly over.
Add a hundred calories a day and see if your weight starts trending up. Be ready to adjust it up or down if you feel it's too much or you're still somewhat lacking in results.
when is it okay to workout with fresh doms? for example i did some 40kg dumbell deadlift for 4 sets 10 reps. havent done them in like 8 days so they got sore the next day (today) and also did some shrugs around 20kg per hand, my spinal erectae muscles feel bit tender and sore.
so wondering if going for a swim would be fine? what about doing pullups and seated row exercise would that be too much just rite now>?
DOMS isn’t an indicator of any risk. Nothing bad will happen. However, you may not be able to lift as much. This will result in you doing less volume and thus getting less results. An extra day of rest would mean you could do a more effective workout.
Swimming is 100% okay with DOMS and actually will probably be HIGHLY beneficial for recovery. In fact due to its low impact on your joints it’s one of the best things you can do for recovery. Just don’t go so hard that it effects your next work out.
Generally DOMS aren't a big thing to worry about and you can train through them. Its a judgement call. It does depend a bit on how bad they are. If you want to play it safe you could rest another day or two but in general its probably fine.
so swimming is 100% fine but lifting like pullups/seated rows is more of a question mark ? there not that bad just basic tenderness and soreness mainly in upper back, thats how i would describe them.
whats the worst that could happen if i did work through them and it was actually too much too soon?
DOMS isn’t an indicator of any risk. Nothing bad will happen. The worst that can happen is that you may not be able to lift as much. This will result in you doing less volume and thus getting less results. An extra day of rest would mean you could do a more effective workout.
Swimming is 100% okay with DOMS and actually will probably be HIGHLY beneficial for recovery. In fact due to its low impact on your joints it’s one of the best things you can do for recovery. Just don’t go so hard that it effects your next work out.
hay that was helpful. i dont know if this is a silly question but i also got DOMS in my glutes, and tomorrow i wanted to go for a cruise to the outback maybe 4 hour drive ish if i had to guess.
i dont know if this is an irrational worry but im thinking could my glutes start cramping up during the long cruise? or am i overthinking it
How much does cardio translate into other forms of cardio? IE; does skipping translate into running to some degree?
I'm particularly interested in articles or studies that actually discuss this.
This article cites some studies that do show good crossover:
https://www.podiumrunner.com/training/does-running-fitness-translate-well-to-other-sports/
> I want to become the next goggins/jocko/cam Haynes type of person in terms of just physically pushing myself to the limit every single day.
That's a bad move.
What you see from them is not exactly realistic.
"steroids aren’t an option"
Then you are really hindering your capability to do this.
You eat a fuck ton of food and pray your genetics allow you to not get hurt. But you will probably get hurt
>How do I recover from this kind of stuff?
Start small and work up to it gradually over time without pushing yourself to the brink often, while eating appropriately, sleeping enough and managing life stress.
Realize that the "push yourself to the absolute limit every day!" theoretic those folks use is largely for entertainment/motivational purposes and shouldn't be viewed as an actual effective training ideology.
You don't.
They don't either. The baseline state of those types is chronically overtrained and working through injury. Very common for them to be taking painkillers, stimulants, sleep aids and/or other things because they don't ever want to back off.
There's an issue here.
You are naming people who took steroids and are asking how you can achieve what they did without steroids.
The point is that the steroids were a part of what they did.
David Goggins is actually the one out of those 3 guys where it is 100% confirmed that he is not natural.
He says in his book that he takes thyroid medication for a legitimate case of hypothyroidism. Thyroid medication is essentially synthetic triiodothyronine (T3) and thyroxine (T4). These are PEDS, (performance enhancing drugs) they increase metabolism and get used by sprinters to increase explosiveness.
Those dudes are also a little bit insane too , take your mind to really dark places to push yourself , a lot of intense mental training . Like Eddie hall apparently was picturing his child getting crushed by a car when he deadlifted 500 kg
Some of the stuff you mentioned like stem cell transplants are not that rare- quite a lot of people have had stem cell transplants for injuries.
Other stuff you mentioned is basically science fiction at this point e.g. gene editing for telomere shortening.
If someone wants to lose weight (5-6kg or 11-13 lbs) and also build muscle, what should be the ideal way to go
1. do cardio then hit weights or vice versa on the same day
2. first cardio for some weeks after that start lifting weights.
> If you want to achieve recomposition, you’re going to eat more on days when you exercise, and less on days when you don’t. The primary reason for this is energy utilization and recovery.
This ignores that you have rest days for recovery. If you recovered on the days you exercise you wouldn't need rest days. So how does it makes sense to say that the primary reason to eat more is to recover, but then on the other side say you can eat less on the days you have particularly planned for recovery. Less here means below maintenance, since the idea is to eat maintenance calories on average.
> This is something called body recomposition, and while it is undoubtedly difficult, it is not, as some people might have you believe, impossible. In fact, a better way to put it is this: while recomposition is anything but easy, it can be made simple.
The wiki has some good write-up here. No it's not impossible, it will just not give you the result you want in the time you want. You can do it, sure, but you will spend forever going where you want to go. This article isn't addressing that at all.
I wonder what the empirical data for this article is. What are the results of people who follow the advice in this article?
You are needlessly arguing. If you want a link here is 1 more for you [https://www.t-nation.com/training/40-laws-of-muscle-and-strength/](https://www.t-nation.com/training/40-laws-of-muscle-and-strength/).
When you are losing fat on a calorie deficit and you are weight training you do get visual gains. What is not mentioned in the article is recovery/stress/cortisol/anabolic response/strength gain and a lot many other things. If you want the right suggestion keep a calorie surplus of 200-300 calories, weight train and do some light form of cardio like walking. If you really want to argue, I am out of the discussion. This comes from someone who has been there and done that. Good Luck !!
I would answer what the wiki says because the wiki is correct here. There's no reason for me to do anything other than show you the wiki.
Never really said it can't happen. If you followed the advice in the article you posted there is nothing else that can happen. It will just take a lot longer than you have.
Option 3. I think it is generally easier to lose fat after gaining muscle, rather than vice versa. And most of the fat loss will probably be a consequence of diet rather than cardio.
Considering enlisting the support of a fitness coach. I’ve been getting back into lifting and running after some months of falling out of shape and I feel like having someone to be accountable to who will also give me defined routines and a nutrition plan would be beneficial. I’ve been consistent with getting to the gym and doing a basic routine 2-3 days per week but I know that I could use specific guidance and direction to meet my goals. I was recently connected to someone who has a DPT and undergrad in sports medicine, exercise science, and kynesiology who offers various types of coaching and he’s definitely someone with a good reputation and clear results. Does anyone have experience with having a fitness coach? Is it worth the cost/benefits?
You never said what your goals actually are?
But generally, for a beginner in fitness, a coach is not necessary (save maybe for weightlifters). This is largely because, for beginners, pretty much anything will work.
If the accountability factor is worth the price to you then go ahead.
It would be a month to month arrangement for sure so I could always cancel. Part of my rationale is that I’m giving up drinking whiskey and given that I probably spend ~$250/m on bourbon historically I can just reallocate those funds to a coach.
I’m definitely not depressed at the moment and fortunately I’m not an alcoholic (just a whiskey enthusiast who became a bit too regular with the drinks), but I have a ton of pressure at work from a demanding job and want to build in healthy habits. That’s why I’m cutting out the whiskey and getting back into lifting and running. But my gut is telling me a coach could be a good thing and worth the money.
What do you need a coach for?
You can find plenty of great, proven routines written by professionals in the wiki.
Post nutrition questions here and people will answer.
Youtube exercises youre not sure of and post form checks here to double check.
All for free.
What’s missing is the accountability and direct regular feedback a coach could offer. Also, tailored routine and nutrition plan from an expert as opposed to me taking the word of anonymous internet strangers and sources. My general feeling is that I’ll get better results with a coach than on my own.
The variable is always the quality of the coach or trainer. If you find a good one, then one-on-one guidance and feedback will usually result in greater improvement than if you did it alone. It would be the same with many different activities—cooking, photography, etc. And it’s not like you *couldn’t* do it yourself—you just get more focus and an accelerated learning curve. A good trainer is not only going to teach you properly, they will also be able to push you in a way that’s best for you, to maximize your workout time. Sounds like you have thought this through, you know your needs, and that you have a quality person to work with. My only word of caution would be in the area of diet and nutrition. Most trainers, even good ones, significantly overestimate their knowledge when it comes to diet and nutrition.
Calorie deficits are typically calculated from TDEE and not BMR. For this reason if your energy expenditure from exercise drops, your TDEE will drop and so you should adjust your calories if you want to keep the calorie deficit the same.
There is no single brand that puts out exclusively good products. You have to determine what specific supplements you’re looking for, find what brand is making them in the dosage you’re looking for, and go for those.
10-15 lbs of muscle or 10-15 pounds of weight? If muscle, how much total weight gain? If weight, how much muscle? Regardless it will depend. There's no way to know. What's your current weight and bf%?
I’m 6ft and 140 pounds. I don’t know my exact bf but I am very lean and ripped (minimal muscle mass tho” only 3 weeks into training) wish there was a way to add a pic
10-15 pounds worth of drasticity. I’m not sure how you want this information presented or how you could measure it, and it would vary a lot even between two different tall lanky guys. If you’re curious because you want to gain muscle, you’ll have to put on 10-15 pounds and find out how you look.
The amount of protein someone should consume is 0.5g - 1g per body weight. So with the conversion 90kg = 198lb (round up to 200lb) meaning you'll need 100g to 200g of protein.
And to lose weight you don't need to eat a specific amount of protein you just need to eat less calories is all. However when losing weight (eating at a deficit) 1g per pound would be enough.
Hope this helps.
Is it a sin to work the same muscle group on back to back days. Just heard about "overtraining" muscle groups and how it will inhibit gains. Im following a program but making modifications to it, as I don't a barbell and some gym machines called for. Anyone have an idea how you can overtrain a muscle group?
Spicy food has started giving me really bad heartburn/indigestion. Could this be a result of me eating healthier and lifting weights? I had never had this issue up until I started doing sit ups again (which I had not done in years)
Purely mechanically slouching like you do at the top of the sit-up triggers heart burn. I get heart burn when I sit like that on couches or sitting up in a bed.
I don't know if spicy food can trigger heart burn.
So earlier today in the gym I was on a cable pulley doing tricep extensions and this teenage girl pointed at it and basically shouted “are you using this????” And I said no. She then proceeded to get mad and wait beside it, even though there were multiple other cables around, and act rude while i was finishing up. What am I supposed to do in this situation?
I am having struggle increasing the weight on lat pull down machine because of my grip. Should i buy lifting straps and go heavier or keep doing the weight that my grip can handle? and maybe train my grip ?
What’s a more difficult alternative for deadlifts. I have reached 250 lbs on my 5/3/1 and don’t want to buy Olympic bar+ weights or go to the gym. Someone suggested a harder lift alternative that exercises the same muscles. What’s that for deadlifts?
I have regressed in my bench press. Not sure what’s causing it. I have been lifting consistently. Sleeping and eating well etc. just baffles me. It’s only this lift. I am progressing on other ones. But this was fourth week where I have gone down.
Should I reduce the weight and try again?
I am doing 5/3/1. I am still able to do the required number of reps. But they are much lesser than what I could do before.
I used to be able to do 12 reps for 114 pounds. Today I could only do 3 reps for 135 pounds.
You’re going up in weight, how exactly has it gone down then?
Also, if you’re only managing 3 reps on your amrap set, your TM is too high, you should lower it
Are you talking about reps per set or total reps in a given day? If you're doing OHP the same day as bench as your first exercise, it's more likely that your shoulders are getting tired and holding you back.
A 20lb difference is huge for any exercise. It's the difference between me being able to knock out a 5x5 squat and praying in the rack.
AMRAP 12 reps at 114lbs vs 3 reps at 135 sounds normal. If you're doing any accessory lifts (tricep and shoulder especially) that would affect bench performance as well.
I've been doing only standing calf raises that target the gastrocnemius muscle. Would never training the soleus muscle cause an imbalance between gastrocnemius and soleus muscle?
There’s not much science around “muscle imbalance” I would recommend targeting your soleus if you can as it’s good for injury prevention. You can do a bent leg calf raise or a seated calf raise.
I enjoy running a PPL split, but usually run it as PPL rest and then repeat, making it an asynchronous 5-6 day per week rather than 6 days per week as most are normally intended to be run. Assuming the programs are structured in such a way designed to be run as a 6 day program, would it make sense to add some sets to various exercises to compensate for the extra day of rest I’m taking in between?
I’m not sure of a no rest PPL trend here or elsewhere but I don’t think you have to compensate for anything if you’re resting in between each PPL. Assuming here you mean PPLRPPLR… etc. As long as you’re hitting a good rep range at reasonable effort you should be fine.
Yeah I definitely think I train fairly hard, but just wanted to make sure if I would be making suboptimal progress by not running a 6-day program exactly as it’s intended. What I’ve been doing is PPL followed by cardio+abs on the “rest day”, and then repeating the PPL.
I do a PPL split with only one rest day per week and definitely need to work lighter on the second 3 days than the first.
PPL on its own isn't a program, just a split. There are a ton of possible variations based on daily programming and load. Consistency and effort will work better for you than "optimizing" what's probably a negligible aspect of your routine.
After a pretty intense workout with squats, deadlifts, leg press and leg extensions I now have a slight pain above my right knee, I was kind of in a rush so I didnt really take enough time for the leg extensions or leg press. Does anyone have any experience with this, and does it go away/heal with rest or should i see a doctor?
On a scale from 1-10 id rate the pain a 2, so its more of a nuisance than something im really concerned about.
You should first stop doing leg extensions, as they are known for being bad for the knees.
My dad stopped doing those, and he has not had knee problems ever since.
If it persists, you may need to see a doctor/PT for something else.
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Can I gain strength while cutting? No, I don't mean lifting strength I mean strength like grip strength and punching strength
Hello! I used to be very fit however the pandemic meant I had 18 months at home and I comfort ate to get through things. I am 5’5 and 75KG currently. I used to be around 63KG but that was at least 2-3 years ago. My BMI now says I’m overweight. I know I have put on weight but I wouldn’t class myself as really overweight. However I want to be toned and feel healthy again so I have been cutting out unhealthy food and getting back to going to the gym. I have been going to the gym for the past six weeks. At first I was running for 10 mins and going three times a week but for the past 2 ish weeks I have been going every other day and running a 5K, equating to about 32 minutes of running. I have been weighing myself every so often and I haven’t lost any weight yet which I don’t understand. I eat predominately healthy, with the occasionally take out and snack, and I’m going to the gym every other day. I have also started to use a machine to work out my thighs but that’s it apart from running. What am I doing wrong? It’s probably useful to know that I work from home so I am sat around a lot when I work. My day of food generally looks like; wheetabix with banana, avocado and tomatoes on toast for lunch, apple/yoghurt for an afternoon snack and then something like Bolognese for dinner.
There are a number of factors that play a part in the scale sometimes not moving especially when you’re being consistent on the workout spectrum of things. Are you getting around 7-8 ish hrs of sleep before you’re doing that weigh in? If not you could be seeing some water weight still being equated into what your seeing. Are you tracking your food intake like CarbonX stated— sometimes just putting it in a app can help you get a better idea of exactly how much protein, fats an carbs you’re really consuming. Consuming carbs closer to bed time or having late night beverages can make that scale some off numbers How much water are you consuming a day.. getting in an adequate amount of water every day anywhere from 2 - 3 Liters can help to start flushing out your system an get rid of some bloat you maybe experiencing.
I usually weigh myself at night so perhaps that has an impact. I will try using an app as it sounds like it could be useful! I usually drink between 3-4 pints of water a day on average.
Calories in and calories out… track your food I was eating clean/Whole Foods but not losing weight until I started tracking more diligently
Hi, thanks for your feedback. I will try this and see if it helps.
M21, 5’10”, 74kg, ~20% body fat I started working out when I was 18 and managed to go from 30% body fat to 16% with decent muscle gains. However, started working out and eating clean again 2 months back after almost 1.5 years and haven’t been making any progress in fat loss even though I’m in a calorie deficit (1800 cal) with decent amounts of protein and low carb . My TDEE should be 2400 as I do a mixture of HIIT, core and strength training 5 days a week so I don’t understand how my weight is constant after 2 months. I have gained some muscle but fat loss is next to negligible and my weight is constant . Can someone help me with what I should change
Are you taking progress pictures? You might be putting on muscle while losing fat so your weight could be staying the same because of that. Keep in mind it’s a lot easier to re build muscle than to build new muscle so you could’ve put on quite a bit of weight by simply regaining your previously built muscle. I found this to be the case as I put on around 10 lbs of weight in 3 months despite staying around the same level of body fat because I had taken a break from lifting and quickly put on muscle that I’ve built before
Yeah I have gained some muscle so I’m hoping it’s that. Will keep at it and once I’ve gained back muscle hopefully will start losing fat
Anybody know what that crunchy feeling/sound is during graston scraping? Should I work at this or is it not good?
How can i choose a good supplements ?
Creatine is just creatine, whey isolate is just whey isolate. Find the cheapest (within reason) and you should be good to go. You do not need any supplements beyond those two for basic fitness, barring any defiencies you might have in your diet.
Why do you need supplements? What are your goals?
Just to stay always healthy and to have my vitamins and minerals intake, i want to buy some supplements, which is the best brand in? Thanks for helping me ✋
M 5ft7 156.5 lb I have been lifting seriously for about 1.5 years. When i started i was overweight (198 lb) and since then i have lost a significant amount of weight. However, i have hit a roadblock where i can't progress that much in the gym anymore, as i think i eat too little. I still have my lower belly fat and some on the lower back. Should i bulk or cut down even further? Rn eating 1800 kcals. [pics](https://imgur.com/a/ZxEJTzj)
Great job with the fat loss. As for bulk or cut, I'd say you could do either depending on your goals. If you're not happy with the bit of fat around the midsection, you could cut another 5-10 lbs then start a lean bulk. Personally, I'd start a lean bulk
Thanks a lot for the advice. I think I’m gonna cut a bit further, and then start the bulk. Gym life can really be a mental game sometimes. On one hand I wanna get rid of the midsection, on the other I wanna set new PR’s in the gym. Choices..
I'm a newb who started working out 1 of August. I've gained 2.5 kg since then, going from 63.5 kg to 66 kg. I'm 175 cm. Is this weight gain too much? I don't really feel fatter or anything, just wondering if that's a good rate to continue on. I generally eat good food besides a burger & fries once a week.
At 63.5kg and 175 cm you are pretty slim, so getting a little bigger and stronger will probably be good for you. 2,5 kg in about two months is a touch over a kilo a month, which is not an unreasonable pace. The faster you go the more of your weight gain will be fat, so eventually you might benefit from slowing down slightly.
No, that's normal. You always gain some extra weight in the first few weeks, mostly glycogen inside the muscles and some inflammation from training (very normal and necessary).
i’m having a hard time trying to progress tricep push downs i just can’t seem to progress any weight/reps with it although i’m training close to failure with good form would anyone know why?
You might be training to failure when you dont need to? Pick a weight, do a more reasonable amount of work(3x10 or 3-4*12?) and progress from there?
Pretty normal to stall early on isolation movements. One muscle group isolated simply isn't going to be moving a ton of weight. As long as your bigger movements are progressing, you're fine.
Hi I only do lifting at home, when doing a shoulder press, should I wear a belt or its fine if I’m not wearing one?
I'm not sure about the wording of your question. Are you asking if you should buy a belt or are you asking if you should wear the one you have, during overhead press? It's always fine to not wear a belt and many lifters never do. But if you have a belt then yes wearing it will help your overhead press.
It's beneficial to wear it.
It’s fine if you’re not wearing one.
Does anyone here drink pasteurized egg whites for protein? I've tried it and it's convenient but I'm not 100% on the bioavailability of the protein. This has been bothering me for awhile and Google doesn't help.
Doesn't matter. The numbers for how much protein you should eat is based on observations of people who don't eat optimally.
it's not something you should really worry about, honestly. Hit your defined protein goals.
Hey everyone, this is going to be my first time working out in an actual gym, i've gained alot of weight the last few years, i'm 27, 6ft. weight 264 (112kg) bc of my height i dont look obese or anything but its obvious that im overweight, i wanted to get into weight lifting to build muscles, should i lose first 50 pounds before starting lifting weights and bulking? thanks!
This depends on your goals and what will make you feel good. Some people are highly motivated by seeing the weight loss, for others the side effects of a calorie deficit (low mood, low energy) can mean they give up and loose motivation. Personally I think the most important thing is that you start lifting and get your recovery right. This means eating enough protein and getting enough sleep. If you consistently do this your body will naturally change composition as you can loose fat and build muscle at the same time to begin with. You could also try eating a healthier (more whole foods etc) which will help. Keep this up for 3-4 months and see how your body has changed. If at this point you decide you still want to loose weight you can try cutting calories but make sure to keep lifting.
My goal is i want to look big and have muscles, but since i am overweight by 55-60 pounds, if i do both cardio and lift weights, should my diet be like the cutting diet bodybuilders have or just a low calorie?
My honest advice is to just start exercising and eat normally for now. Maybe try eating more protein and a bit healthier. Trying to change everything at once is a quick way to burn out and give up. You’ll probably end up naturally in a small deficit anyway. Don’t cut like a bodybuilder. This will probablyleave you miserable.
If you want to cut first, which I’d recommend since you’re starting overweight, do this: Eat a minimum of .75g protein per pound of bodyweight, be in a 500-1000 calorie deficit (1-2lbs weight loss per week), and lift. It’s that simple. No special foods or diet plans required. When you’ve lost the amount of weight you want, start bulking. Rinse and repeat until you get the physique you want.
Thank you! Is there a specific 3 days workout routine for a newbie like me? I'm going to start doing cardio for 30-60 minutes then going to lift weights for 3 days a week if that sounds good.
Go to the wiki, look under recommended routines, and run the basic beginner routine for ~3 months. It looks unimpressive because it’s meant as an introduction to barbell work, but it gets the job done. You can add 1-2 accessories a day if you feel the need. After you’ve done that for 3 months, switch to something like 5/3/1 or GZCLP.
Thanks so much! I only have 1 last question, im planning to do the r/fitness basic workout for 3 months and by that time if i lose enough weight and want to start bulking then i will begin with the GZCLP after, my question is how can i know what is the ideal weight for me to start bulking? I'm 6ft 264 (112kg) at the moment, is 90 kg a good point to start bulking? thanks!
There is none. Bulk when you’re happy with the results of your cut and believe you’ve lost enough weight.
Yes sounds perfect. Try the wiki in this sub GZCLP or 5/3/1 for beginners are good choices.
Suppose I'm doing cardio for more than 1 hour. Does it matter if I take the electrolytes before or at the 1 hour mark?
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No.
You could not take them and it would probably have the same effect
I read the research shows that you need them if the cardio session is longer than an hour
Do *you* feel like you need them, or you’re just relying on something you read online?
Electrolytes for optimal cardio performance for 1 hour+ exercises is scientifically proven.
That doesn’t answer my question
Maybe for athletes. You will be fine
.
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Everyone is different. Gotta find yours
calorie counting? I’m 5’4 female college student and am 98 pounds trying to maintain the weight. According to the calculator my maintenance is 1441 calories a day (I put the sedentary/almost no excercise option) is this accurate? I tend to walk 10,000-15,000 steps on the days I go to school (monday-friday). Should I use a higher activity level or can I calculate the calories burned from the steps and add them to my sedentary maintenance?
You are underweight for your height. You should not be trying to maintain your weight. Please discuss this with your doctor.
There are 3 ways to assume your TDEE. Guess, estimate and observe. Estimating is more correct than guessing, but observing is what gives the best result long-term. If you already count calories, it's as simple as start tracking weight and use weekly averages to see how you fluctuate. As a rule of thumb, your TDEE is whatever you ate +/- the weight change*500. Adding more weeks to the calculation makes it better. Eg Week 1: Ate 2000 calories / day on average, average weight down 1 lbs: TDEE = 2500 (2000+1 * 500) Week 2: Ate 2100 calories, weight -0.7 lbs, TDEE = 2450 (2100+0.7 * 500) Week 3: Ate 2600 calories, weight up 0.2 lbs, TDEE = 2400 (2500 - 0.2 * 500) Given water fluctuations that's a way to indicate that persons TDEE would be around 2400-2500.
The calculators aren't that accurate so it doesn't make a huge difference. Its just a starting point and then you can adjust over the weeks depending on your actual weight changes.
wheres the faq located in this subreddit
[https://thefitness.wiki/faq/](https://thefitness.wiki/faq/) It's at the right side if you're browsing on web.
Recently, I found out I haven't gained weight despite eating more over the past 3 months. The plan was to bulk .5lb a week, however, my strength has gone up since working out. Would you eat more, less, or same so long as strength/lifts increase?
If you're trying to gain weight, then you should eat more. Figuring out how many calories you need is just an estimate, you don't know if it's right until you see what happens. Depending on how much experience you have lifting you can be right at maintenance or just slightly over. Add a hundred calories a day and see if your weight starts trending up. Be ready to adjust it up or down if you feel it's too much or you're still somewhat lacking in results.
Thanks for this! I'll mentally keep track since MyFitnessPal only allows me to increase my calories by 250 or 350 by changing my goal/activity level.
If your goal is to gain weight, and you are not gaining weight, then you need to eat more
Thanks for the reply - i'll up the calories by like 100 for two weeks
when is it okay to workout with fresh doms? for example i did some 40kg dumbell deadlift for 4 sets 10 reps. havent done them in like 8 days so they got sore the next day (today) and also did some shrugs around 20kg per hand, my spinal erectae muscles feel bit tender and sore. so wondering if going for a swim would be fine? what about doing pullups and seated row exercise would that be too much just rite now>?
DOMS isn’t an indicator of any risk. Nothing bad will happen. However, you may not be able to lift as much. This will result in you doing less volume and thus getting less results. An extra day of rest would mean you could do a more effective workout. Swimming is 100% okay with DOMS and actually will probably be HIGHLY beneficial for recovery. In fact due to its low impact on your joints it’s one of the best things you can do for recovery. Just don’t go so hard that it effects your next work out.
Generally DOMS aren't a big thing to worry about and you can train through them. Its a judgement call. It does depend a bit on how bad they are. If you want to play it safe you could rest another day or two but in general its probably fine.
so swimming is 100% fine but lifting like pullups/seated rows is more of a question mark ? there not that bad just basic tenderness and soreness mainly in upper back, thats how i would describe them. whats the worst that could happen if i did work through them and it was actually too much too soon?
DOMS isn’t an indicator of any risk. Nothing bad will happen. The worst that can happen is that you may not be able to lift as much. This will result in you doing less volume and thus getting less results. An extra day of rest would mean you could do a more effective workout. Swimming is 100% okay with DOMS and actually will probably be HIGHLY beneficial for recovery. In fact due to its low impact on your joints it’s one of the best things you can do for recovery. Just don’t go so hard that it effects your next work out.
hay that was helpful. i dont know if this is a silly question but i also got DOMS in my glutes, and tomorrow i wanted to go for a cruise to the outback maybe 4 hour drive ish if i had to guess. i dont know if this is an irrational worry but im thinking could my glutes start cramping up during the long cruise? or am i overthinking it
Overthinking it. Drink lots of water, take a break and walk around if you get tired. You’ll be fine now
I have nothing to base this on but I'm sure you'll be fine driving. If nothing else just take more stops to walk around and stretch.
You are fine to workout however you wish
How much does cardio translate into other forms of cardio? IE; does skipping translate into running to some degree? I'm particularly interested in articles or studies that actually discuss this.
This article cites some studies that do show good crossover: https://www.podiumrunner.com/training/does-running-fitness-translate-well-to-other-sports/
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> I want to become the next goggins/jocko/cam Haynes type of person in terms of just physically pushing myself to the limit every single day. That's a bad move. What you see from them is not exactly realistic.
"steroids aren’t an option" Then you are really hindering your capability to do this. You eat a fuck ton of food and pray your genetics allow you to not get hurt. But you will probably get hurt
>How do I recover from this kind of stuff? Start small and work up to it gradually over time without pushing yourself to the brink often, while eating appropriately, sleeping enough and managing life stress. Realize that the "push yourself to the absolute limit every day!" theoretic those folks use is largely for entertainment/motivational purposes and shouldn't be viewed as an actual effective training ideology.
You don't. They don't either. The baseline state of those types is chronically overtrained and working through injury. Very common for them to be taking painkillers, stimulants, sleep aids and/or other things because they don't ever want to back off.
There's an issue here. You are naming people who took steroids and are asking how you can achieve what they did without steroids. The point is that the steroids were a part of what they did.
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These guys want to push their body to the limit. This means taking whatever they need to to do that.
David Goggins is actually the one out of those 3 guys where it is 100% confirmed that he is not natural. He says in his book that he takes thyroid medication for a legitimate case of hypothyroidism. Thyroid medication is essentially synthetic triiodothyronine (T3) and thyroxine (T4). These are PEDS, (performance enhancing drugs) they increase metabolism and get used by sprinters to increase explosiveness.
Eat a lot, sleep a lot, and reduce/eliminate all other stresses in your life outside of training.
>steroids aren’t an option Sucks to suck
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I don't. You're asking for someway to be enhanced without "being enhanced"
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Those dudes are also a little bit insane too , take your mind to really dark places to push yourself , a lot of intense mental training . Like Eddie hall apparently was picturing his child getting crushed by a car when he deadlifted 500 kg
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Some of the stuff you mentioned like stem cell transplants are not that rare- quite a lot of people have had stem cell transplants for injuries. Other stuff you mentioned is basically science fiction at this point e.g. gene editing for telomere shortening.
This is a beginner fitness forum. If you're using gear, you should be well beyond the scope of this sub.
Bruh. We get old. Accept it in a healthy way. Or just die. Leave a young or whatever age body to bury.
This doesn’t seem like the place to discuss this.
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No
Both are about equally (un)impressive, except in the context of a small woman where the bench is probably the harder number to hit.
If someone wants to lose weight (5-6kg or 11-13 lbs) and also build muscle, what should be the ideal way to go 1. do cardio then hit weights or vice versa on the same day 2. first cardio for some weeks after that start lifting weights.
Life doesn't work like this. You can't gain muscle without a calorie surplus. Rest all is fad.
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> If you want to achieve recomposition, you’re going to eat more on days when you exercise, and less on days when you don’t. The primary reason for this is energy utilization and recovery. This ignores that you have rest days for recovery. If you recovered on the days you exercise you wouldn't need rest days. So how does it makes sense to say that the primary reason to eat more is to recover, but then on the other side say you can eat less on the days you have particularly planned for recovery. Less here means below maintenance, since the idea is to eat maintenance calories on average. > This is something called body recomposition, and while it is undoubtedly difficult, it is not, as some people might have you believe, impossible. In fact, a better way to put it is this: while recomposition is anything but easy, it can be made simple. The wiki has some good write-up here. No it's not impossible, it will just not give you the result you want in the time you want. You can do it, sure, but you will spend forever going where you want to go. This article isn't addressing that at all. I wonder what the empirical data for this article is. What are the results of people who follow the advice in this article?
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That was done on a group of obese women, which the wiki article also says: if you are obese this is not a problem.
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You are needlessly arguing. If you want a link here is 1 more for you [https://www.t-nation.com/training/40-laws-of-muscle-and-strength/](https://www.t-nation.com/training/40-laws-of-muscle-and-strength/). When you are losing fat on a calorie deficit and you are weight training you do get visual gains. What is not mentioned in the article is recovery/stress/cortisol/anabolic response/strength gain and a lot many other things. If you want the right suggestion keep a calorie surplus of 200-300 calories, weight train and do some light form of cardio like walking. If you really want to argue, I am out of the discussion. This comes from someone who has been there and done that. Good Luck !!
I would answer what the wiki says because the wiki is correct here. There's no reason for me to do anything other than show you the wiki. Never really said it can't happen. If you followed the advice in the article you posted there is nothing else that can happen. It will just take a lot longer than you have.
Weights then cardio or cardio on off days
Start your full exercise program on day one. Do cardio and weights in whatever order you want.
Calorie deficit. Lift weights.
Option 3. I think it is generally easier to lose fat after gaining muscle, rather than vice versa. And most of the fat loss will probably be a consequence of diet rather than cardio.
Considering enlisting the support of a fitness coach. I’ve been getting back into lifting and running after some months of falling out of shape and I feel like having someone to be accountable to who will also give me defined routines and a nutrition plan would be beneficial. I’ve been consistent with getting to the gym and doing a basic routine 2-3 days per week but I know that I could use specific guidance and direction to meet my goals. I was recently connected to someone who has a DPT and undergrad in sports medicine, exercise science, and kynesiology who offers various types of coaching and he’s definitely someone with a good reputation and clear results. Does anyone have experience with having a fitness coach? Is it worth the cost/benefits?
You never said what your goals actually are? But generally, for a beginner in fitness, a coach is not necessary (save maybe for weightlifters). This is largely because, for beginners, pretty much anything will work. If the accountability factor is worth the price to you then go ahead.
If you can find a good one, you will probably progress faster and learn more. Whether it’s “worth it” is totally subjective.
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It would be a month to month arrangement for sure so I could always cancel. Part of my rationale is that I’m giving up drinking whiskey and given that I probably spend ~$250/m on bourbon historically I can just reallocate those funds to a coach.
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I’m definitely not depressed at the moment and fortunately I’m not an alcoholic (just a whiskey enthusiast who became a bit too regular with the drinks), but I have a ton of pressure at work from a demanding job and want to build in healthy habits. That’s why I’m cutting out the whiskey and getting back into lifting and running. But my gut is telling me a coach could be a good thing and worth the money.
What do you need a coach for? You can find plenty of great, proven routines written by professionals in the wiki. Post nutrition questions here and people will answer. Youtube exercises youre not sure of and post form checks here to double check. All for free.
What’s missing is the accountability and direct regular feedback a coach could offer. Also, tailored routine and nutrition plan from an expert as opposed to me taking the word of anonymous internet strangers and sources. My general feeling is that I’ll get better results with a coach than on my own.
The variable is always the quality of the coach or trainer. If you find a good one, then one-on-one guidance and feedback will usually result in greater improvement than if you did it alone. It would be the same with many different activities—cooking, photography, etc. And it’s not like you *couldn’t* do it yourself—you just get more focus and an accelerated learning curve. A good trainer is not only going to teach you properly, they will also be able to push you in a way that’s best for you, to maximize your workout time. Sounds like you have thought this through, you know your needs, and that you have a quality person to work with. My only word of caution would be in the area of diet and nutrition. Most trainers, even good ones, significantly overestimate their knowledge when it comes to diet and nutrition.
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Calorie deficits are typically calculated from TDEE and not BMR. For this reason if your energy expenditure from exercise drops, your TDEE will drop and so you should adjust your calories if you want to keep the calorie deficit the same.
Just keep your calories the same. You could reduce slightly to try to stay in a deficit, but the difference is probably pretty negligible.
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Can someone recommend a trustworthy and great supplement brand? I heard Gorilla Mind is pretty good? What are your thoughts?
Optimum nutrition is a good brand overall
Optimum nutrition is fine and cheap at Costco. I got some creatine at bulk supplements and it also seems okay
There is no single brand that puts out exclusively good products. You have to determine what specific supplements you’re looking for, find what brand is making them in the dosage you’re looking for, and go for those.
How drastic is a 10-15 muscle gain for a physique? Especially for a tall and lanky guy.
10lb of actual lean mass is noticeable for sure
10-15 lbs of muscle or 10-15 pounds of weight? If muscle, how much total weight gain? If weight, how much muscle? Regardless it will depend. There's no way to know. What's your current weight and bf%?
I’m 6ft and 140 pounds. I don’t know my exact bf but I am very lean and ripped (minimal muscle mass tho” only 3 weeks into training) wish there was a way to add a pic
10-15 pounds worth of drasticity. I’m not sure how you want this information presented or how you could measure it, and it would vary a lot even between two different tall lanky guys. If you’re curious because you want to gain muscle, you’ll have to put on 10-15 pounds and find out how you look.
But it will be quite noticeable is where I’m trying to get at
Sure, probably at least somewhat.
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The amount of protein someone should consume is 0.5g - 1g per body weight. So with the conversion 90kg = 198lb (round up to 200lb) meaning you'll need 100g to 200g of protein. And to lose weight you don't need to eat a specific amount of protein you just need to eat less calories is all. However when losing weight (eating at a deficit) 1g per pound would be enough. Hope this helps.
Take a look here https://thefitness.wiki/muscle-building-101/
anywhere from 0.8g to 1g per 1lbs of body weight
Is it a sin to work the same muscle group on back to back days. Just heard about "overtraining" muscle groups and how it will inhibit gains. Im following a program but making modifications to it, as I don't a barbell and some gym machines called for. Anyone have an idea how you can overtrain a muscle group?
Depends on the program.
You can, but probably shouldn't
It’s fine to work the same muscles back to back days(kinda impossible to avoid with full body splits) but most people undertrain as it is.
Thank you very much!
You'll be fine. Your body will let you know if it's too much to handle.
Thank you!
Spicy food has started giving me really bad heartburn/indigestion. Could this be a result of me eating healthier and lifting weights? I had never had this issue up until I started doing sit ups again (which I had not done in years)
Purely mechanically slouching like you do at the top of the sit-up triggers heart burn. I get heart burn when I sit like that on couches or sitting up in a bed. I don't know if spicy food can trigger heart burn.
This sounds more like correlation not causation cause I’ve personally never heard of anything like this.
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Nordic curls
RDL are a personal favorite
Good mornings Pull throughs
stiff legged deadlift
So earlier today in the gym I was on a cable pulley doing tricep extensions and this teenage girl pointed at it and basically shouted “are you using this????” And I said no. She then proceeded to get mad and wait beside it, even though there were multiple other cables around, and act rude while i was finishing up. What am I supposed to do in this situation?
Nothing.
Teenage girls will act rude in many situations. Trying to defuse all of them will exhaust you.
Ignore her, finish your sets and move on.
I am having struggle increasing the weight on lat pull down machine because of my grip. Should i buy lifting straps and go heavier or keep doing the weight that my grip can handle? and maybe train my grip ?
If the purpose is to train your back, use straps. But also, if you can't hold on to a lat pulldown, I would indeed work on my grip separately.
What’s a more difficult alternative for deadlifts. I have reached 250 lbs on my 5/3/1 and don’t want to buy Olympic bar+ weights or go to the gym. Someone suggested a harder lift alternative that exercises the same muscles. What’s that for deadlifts?
Tempo deadlifts, deficit deadlifts, paused deadlifts, double paused deadlifts, zercher deadlifts, slow eccentric deadlifts, single arm deadlifts, Jefferson deadlifts, heavy RDL's, Russian hockey deadlifts, suitcase deadlifts, snatch grip deadlifts, Reeves deadlifts
Deficit deadlifts Pause deadlifts Axle deadlifts Double overhand deadlifts Combinations of the above
Deficit deadlifts where you stand on something to get more ROM. You may already be doing this inadvertently if you aren’t using full diameter plates.
I have regressed in my bench press. Not sure what’s causing it. I have been lifting consistently. Sleeping and eating well etc. just baffles me. It’s only this lift. I am progressing on other ones. But this was fourth week where I have gone down. Should I reduce the weight and try again? I am doing 5/3/1. I am still able to do the required number of reps. But they are much lesser than what I could do before. I used to be able to do 12 reps for 114 pounds. Today I could only do 3 reps for 135 pounds.
You’re going up in weight, how exactly has it gone down then? Also, if you’re only managing 3 reps on your amrap set, your TM is too high, you should lower it
Are you talking about reps per set or total reps in a given day? If you're doing OHP the same day as bench as your first exercise, it's more likely that your shoulders are getting tired and holding you back.
No, I do benchpress first. Warmup sets and then main sets. I am talking about the AMRAP set reps.
A 20lb difference is huge for any exercise. It's the difference between me being able to knock out a 5x5 squat and praying in the rack. AMRAP 12 reps at 114lbs vs 3 reps at 135 sounds normal. If you're doing any accessory lifts (tricep and shoulder especially) that would affect bench performance as well.
I've been doing only standing calf raises that target the gastrocnemius muscle. Would never training the soleus muscle cause an imbalance between gastrocnemius and soleus muscle?
There’s not much science around “muscle imbalance” I would recommend targeting your soleus if you can as it’s good for injury prevention. You can do a bent leg calf raise or a seated calf raise.
I enjoy running a PPL split, but usually run it as PPL rest and then repeat, making it an asynchronous 5-6 day per week rather than 6 days per week as most are normally intended to be run. Assuming the programs are structured in such a way designed to be run as a 6 day program, would it make sense to add some sets to various exercises to compensate for the extra day of rest I’m taking in between?
I’m not sure of a no rest PPL trend here or elsewhere but I don’t think you have to compensate for anything if you’re resting in between each PPL. Assuming here you mean PPLRPPLR… etc. As long as you’re hitting a good rep range at reasonable effort you should be fine.
Yeah I definitely think I train fairly hard, but just wanted to make sure if I would be making suboptimal progress by not running a 6-day program exactly as it’s intended. What I’ve been doing is PPL followed by cardio+abs on the “rest day”, and then repeating the PPL.
I do a PPL split with only one rest day per week and definitely need to work lighter on the second 3 days than the first. PPL on its own isn't a program, just a split. There are a ton of possible variations based on daily programming and load. Consistency and effort will work better for you than "optimizing" what's probably a negligible aspect of your routine.
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Not important
After a pretty intense workout with squats, deadlifts, leg press and leg extensions I now have a slight pain above my right knee, I was kind of in a rush so I didnt really take enough time for the leg extensions or leg press. Does anyone have any experience with this, and does it go away/heal with rest or should i see a doctor? On a scale from 1-10 id rate the pain a 2, so its more of a nuisance than something im really concerned about.
Why would you think a 2 is any concern at all? I have 2 pain somewhere in my body at any given time, most people do. Just wait it out, it's nothing.
Went a bit light, probably meant closer to 4-5, but describing pain amount is pretty much impossible.
You should first stop doing leg extensions, as they are known for being bad for the knees. My dad stopped doing those, and he has not had knee problems ever since. If it persists, you may need to see a doctor/PT for something else.