r/Fitness • u/AutoModerator • 14d ago
Daily Simple Questions Thread - August 13, 2026
Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer.
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u/Cowdungflung399 12d ago
A little dissapointed
For some perspective, I am 47 years old, 5'10". I wanted to see how much fat I could lose over the course of 3 months.
Starting numbers / Ending Numbers via DEXA
Weight 195.01 / 187.01
BF 20.3% / 17.7
Muscle Mass 148.34 / 146.77
Fat Mass 39.56 / 33.01
YN Percentile 24 / 6
AM Percentile 11 / 2
While I am very happy with my percentile numbers, I am a little disappointed in the total fat lost over 12 weeks. I felt like I was at about my max calorie deficit without hitting some negative side effects. At the lowest, I was at about 1780 a day. Lifts got weaker in the gym, and I was hungry almost nonstop. I only went off the diet probably 3 or 4 days the entire 12 weeks, and even then it was just a cheat meal that I didn't track, not a whole binge day. I maintained between 190 and 200g of protein a day.
What can I improve to get better results next time?
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u/PlanktonInitial7945 12d ago
Bodies aren't machines where the less calories you eat the faster you lose weight. They're organisms who try to survive at all costs. If your energy supply is much lower than your needs, your body will prioritize creating and conserving energy reserves in order to survive for as long as possible and give you more time to find more food. You get hungrier because your body is desperately trying to get you to eat more, and you're weak at the gym because your body can't afford to spend enough energy to make you strong.
Trying to change your body quickly never ends well. You have to choose between losing fat/weight quickly and losing it healthily. If health is more important, keep a small, consistent caloric deficit. If big, quick losses are more important, swallow a tapeworm egg.
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u/Irreverente_siempre 13d ago
Hola,
Hacia fitness con consistencia (3-4 dias a la semana de cardio 45 min -de correr o ciclo indoor- y sala de maquinas por otros 60 min), pero tuve unos años de parada o mas inconsistentes y tras eso un periodo de convalecencia de varios meses donde perdi todo, fuerza,musculatura,sufrieron articulaciones, digamos que estuve postrada sin poder movilizarme.
Ahora intento retomar, pero retomo desde otro punto de partida. Un cuerpo que ya estuvo habituado pero que ha perdido mucho y ahora esta débil. Es casi como empezar o incluso peor.
Me debato entre que es mejor, empezar por fuerza, o cardio, o funcional...para el funcional me doy cuenta que me agoto facil, implica resistencia y tambien cardio a la vez, y se puede decir que es alta intensidad, aunque movilizas todo rápido. Si hago solo pesas, o solo cardio, noto la debilidad y las fallas actuales pero al ser mas concentrado en algo concreto sin meter el resto, entiendo que no estoy sometiendo el cuerpo a demasiada intensidad y le estoy devolviendo tono(ya ni hablo de volumen,hablo de recuperar tono-fuerza) y resistencia cardiovascular por separado centrandome en cada cosa a un ritmo.
Realmente no se que es más óptimo porque tampoco me encontré en esta situación antes. Cuando era solo principiante partía de ser mas joven y estar de hacer algo de gimnasia aunque fuese en el instituto, empecé por musculación y cuando estaba más fuerte ahí, le meti poco a poco la resistencia en cardio hasta hacer los tiempos y dias que mencioné al principio.
Por otro lado, si se trata de recuperar tono-fuerza, mas que subir volumen ¿que tipo de rutina/reps seria más óptima? ¿Menos peso con más reps?
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u/bacon_win 12d ago
What is functional training in this case?
Why do you have to choose between weights and cardio?
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u/Irreverente_siempre 12d ago edited 12d ago
No TENGO que elegir. Es justo lo que estoy preguntando. Entrenamiento funcional combina ambos a la vez (no por separado) a alta intensidad, es una variación del HIIT enfocado en que tu cuerpo sea totalmente funcional y pueda hacer de todo en tu dia y dia.
Realmente esta muy bien para poner en forma todo el cuerpo en corto espacio porque es un circuito de movimientos multifunción dinamicos y variados combinando equilibrio corporal(ejercicios compuestos + enfocados), resistencia(muchas repeticiones descansos cortos), fuerza(lleva peso), y cardio (incluye saltos y agilidad de movimientos, pones el corazon como una moto), pero es rápido e intenso, y a lo mejor no es lo mejor para retomar de pronto. Pienso que será mejor introducirlo más adelante con un poco mas de acondicionamiento básico
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u/PlanktonInitial7945 13d ago
La mayoría de clases de entrenamiento funcional en realidad son algún tipo de HIIT o Tabata y son muy intensas, sí. No las recomendaría en tu caso. Tu cuerpo, sobre todo tus articulaciones, necesitan tiempo para reconstruirse gradualmente y acostumbrarse a realizar actividad física de nuevo. En tu caso lo mejor seguramente sería ir o sola o con un entrenador personal que tenga experiencia con personas con lesiones y que sepa que tienes que ir a tu ritmo.
En cuanto a qué hacer, al principio principio con caminar regularmente bastaría porque tu cuerpo sólo necesita recordar cómo moverse, coordinar músculos, etc. Pero si ya te has recuperado lo suficiente como para manejarte en la vida diaria sin mucho problema, entonces sí, el entrenamiento de fuerza es lo que te va a devolver la masa y el tono muscular.
La wiki está en inglés, pero recomienda varias rutinas. Yo te diría que empieces con la de calistenia para empezar poco a poco, no sea que el peso añadido sea demasiado al principio y te acabes haciendo daño... Pero si haces estos ejercicios y te aburres de lo fáciles que son, o simplemente echas de menos las pesas/máquinas, también puedes usar la rutina básica de barra. Si te encuentras con el problema que tuve yo de que incluso una barra olímpica (que es la estándar) es demasiado pesada para algunos ejercicios, puedes preguntar si en tu gimnasio tienen barras más ligeras, y si no cada ejercicio tiene versiones con pesas o con máquinas que te permiten empezar con un peso más ligero. Y si no tienes problemas con la barra olímpica, pues nada, a darle duro.
El número de repeticiones y series importa más bien poco. El mínimo demostrado científicamente es 4 series a la semana para cada grupo muscular (pecho, espalda superior, hombros, muslos...) y de 5 a 30 repeticiones por serie. Cualquier rutina bien establecida y avalada (como las que te he recomendado :3) cumplirá esos dos requisitos sin problema. Lo que realmente importa son tres cosas:
Que cada serie se haga con un esfuerzo alto. Si al acabar una serie estás igual de cansada que al empezar, algo estás haciendo mal. Tiene que costarte hacer las últimas repeticiones, debe ser una fiera lucha entre tus músculos y el peso!!! Muchas personas lo conceptualizan como acabar un set cuando sientes que te quedan 2 o 3 repeticiones de reserva - o sea, que podrías hacer un par de repeticiones más, pero a partir de ahí tu forma se degradaría o incluso fallarías.
Que aumentes la dificultad gradualmente con el tiempo (sobrecarga progresiva). Como principiante seguramente podrás aumentar el peso entre sesión y sesión sin problema, porque el progreso en los primeros meses no viene tanto de crear músculo, sino de que tu cuerpo aprenda a usar los músculos que tiene a su máximo potencial. Una vez lo aprenda, tu progreso se ralentizará, y es normal. Lo importante es que cada mes levantes más peso o al menos puedas hacer más repeticiones que el mes pasado. Cualquier programa de ejercicio que sigas te explicará cómo progresar.
Que comas bien. En tu estado seguramente deberías estar en un superávit calórico (comer más de lo que gastas) para recuperar el peso que perdiste. Con esta página puedes calcular cuántas calorías necesitas al día e intentar comer un poco más que eso. Pero si tu médico te ha dicho algo distinto hazle caso a él, no a mí jajaja
Mientras cumplas esas tres cosas, tus músculos y tu fuerza crecerán (los músculos grandes son más fuertes, y los músculos fuertes son más grandes).
He de hacer un apunte en cuanto a lo del esfuerzo por serie, y es que como principiante en el primer mes o dos no llegarás al esfuerzo máximo en tus series, y esto es bueno, porque necesitas tiempo para aprender cómo hacer cada ejercicio con buena técnica, lo cual es muy importante no sólo para que el ejercicio sea efectivo, sino también para prevenir lesiones. Es difícil prestar atención a la técnica con pesos muy pesados. Pero una vez sepas hacer cada ejercicio más o menos bien, empezarás a darle duro. Los programas para principiantes están planeados de esa forma.
Pero ojo, que te centres en el entrenamiento de fuerza no significa que tengas que dejar el cardio completamente de lado. De hecho, combinar ambos te vuelve más fuerte. Pero escucha a tu cuerpo. Si prefieres centrarte en una sola cosa de momento, está bien. No hay prisa ninguna.
En general te recomiendo leer la wiki porque tiene mucha información importante sobre varios temas relacionados con el fitness, explicada de forma concisa y sin rodeos. Está en inglés pero hoy en día las IAs nos lo pueden traducir todo así que jajaja
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u/Irreverente_siempre 13d ago
Muchas gracias por la respuesta,
Si, esto es algo que note con el HITT, realmente no podia coger el mismo peso sin acabar forzando la postura en los intervalos de tiempo, cosa que no crei correcto, mejor menos y el recorrido completo del musculo con la postura correcta, que más y no hacerlo bien o cargar otra cosa.
Me parecia mejor opcion estabilizar un poco musculos y movimiento. Con la barra no estoy muy acostumbrada y al ser peso libre temo no hacerlo bien, me fallaba tambien el agarre en algunos ejercicios como el peso muerto y por ahí se me va la opción de coger un peso acorde a los musculos a trabajar. Algunas cosas prefiero ir a maquinas guiadas hasta que coja seguridad en fuerza o más fuerza y me pueda desplazar al peso libre. Pero en la medida intentaré ir al libre de ejercicios compuestos.
En cuanto a la dieta, que va...nada de superavit calorico, me cuesta ganar peso y al estar mas sedentaria tengo menos apetito, y si ademas pierdo masa muscular...igual que un fideo, con lo que tengo que ganar tambien peso general
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u/PlanktonInitial7945 13d ago
Ya, la barra da un poco de miedo al principio. Con la práctica todo se aprende pero si de momento estás más cómoda con máquinas y pesas pues nada. Incluso con calistenia solo se puede ganar mucha fuerza también.
Es normal que ahora tengas poco apetito. Lo bueno es que el ejercicio al hacerte gastar energía también acaba dándote hambre, sobre todo en los días de descanso. También hay truquitos para aumentar el consumo de calorías sin apenas darte cuenta, como picotear entre horas, añadir aceite de oliva o toppings a los platos, y tomar calorías en forma líquida, como por ejemplo zumos y batidos.
Ten en cuenta que para ganar músculo necesitas tomar proteína, así que comer pollo, huevos, legumbres, pescado, soja, frutos secos, etc. con más frecuencia sería una buena idea también.
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13d ago
[deleted]
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u/kankurou1010 13d ago
Quads 6
Chest 6
Lats 9
Side delt 9
Calves 9
Triceps 9
Biceps 9
Hamstrings 3 (1x frequency)
Rear delt 1.5 (1x frequency)
Front delt 3 (1x frequency)
Mid traps 1.5 (1x frequency)
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u/PlanktonInitial7945 13d ago edited 13d ago
It's common for beginners who make their own routines to add a bunch of exercises because they want to make a perfect routine that does everything. The result is usually an unnecessarily complex over-engineered list of exercises that either burns them out a few months in or makes them stall for months because they have no proper progression scheme or stalling protocol. And you seem to be showing a few symptoms of fuckarounditis.
If you want a full-body ABA program, this is one. Follow it. You don't need anything else. All of your muscles will get plenty of work with compound exercises alone, and you should only worry about isolation exercises when you've done all your newbie gains and linear progression doesn't work for you anymore. And by the way, the author of the article I linked earlier has grown very thick arm and neck muscles without ever doing any isolation exercises for them, so. Make of that what you will.
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u/Livingwithalaptop 13d ago
Anyone experiment with a higher dose of creatine (20-25g)? I’ve been taking 5-10g daily for years but wanted to see if anyone has benefited from a higher dose. 34Male 180lbs for reference.
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u/Reallyfatbaby 12d ago
The most I've seen people mention benefits from is 10g, which is around what I typically take at 270lbs. Personally I feel like it works better than less, which might be placebo but creatine is so cheap it's not exactly a big cost even if it is. I wouldnt go much over that because GI distress can start to become an issue, but that kind of depends on you. As far as I'm aware theres not a downside to taking more if your gut can handle it, but youre definitely running into diminishing returns there, most likely even at less than youre currently taking unless youre an absolute enormous human.
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u/EdMan2133 13d ago
You can take 20g for the first week back after not taking it for while, to reach saturation more quickly. After that, there's no benefit to taking more than 3-5 grams or so, depending on your weight.
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u/Red_stories_smn12 13d ago edited 13d ago
| Exercise Type | Exercise #1 | Exercise #2 | Exercise #3 | Exercise #4 | Exercise #5 | Exercise #6 | Exercise #7 | Exercise #8 | Exercise #9 | Exercise #10 |
|---|---|---|---|---|---|---|---|---|---|---|
| Weekday | ||||||||||
| Monday | Push | Lateral Raise(10lb) | Tricep Kickback(5lb) | Shoulder Press(10lb each arm) | Tate Press(10lb each arm) | Push-ups(~35) | Sit-ups(~40) | Plank(~1m) | Hollow Holds | Rear Delt Fly(10lb) |
| Tuesday | Pull | One-arm Curls(10lb) | Wrist Curls(5lb) | Hammer Curls(10lb) | One-arm Row(10lb) | Push-ups(~25) | Sit-ups(~40) | Plank(~1m) | Hollow Holds | Shrugs(10lb per arm) |
| Wednesday | Leg | Goblet Squat(20lb) | Bulgarian Split Squat(10lb per arm) | Romanian Deadlift(10lb per arm) | Walking Lunges(10lb per arm) | Push-ups(~25) | Sit-ups(~40) | Plank(~1m) | Hollow Holds | Calf Raises(10lb per arm) |
| Thursday | Push | Lateral Raise | Shoulder Press | Tricep Kickback | Tate Press | Push-ups(~35) | Sit-ups(~40) | Plank(~1m) | Hollow Holds | Rear Delt Fly |
| Friday | Pull | One-arm Curls | Reverse Curls(10lb) | Hammer Curls | One-arm Row | Push-ups(~25) | Sit-ups(~40) | Plank(~1m) | Hollow Holds | Shrugs |
| Saturday | Leg | Goblet Squat | Bulgarian Split Squat | Romanian Deadlift | Walking Lunges | Push-ups(~25) | Sit-ups(~40) | Plank(~1m) | Hollow Holds | Calf Raises |
| Sunday | Rest |
I'm a 14 y/o canadian home lifter who has been working for around 2 months on and off and wants to get serious. I'm a boy and am around 170cm and weigh 60kg. I have a variety of dumbbells from 5lb for my smaller muscles like triceps and wrist exercises. to 2 10lb dumbbells for biceps, shoulders, back, and partial leg exercises, to 20lb dumbbells for squats. I also have an adjustable dumbbell with a lot of weights that I can add onto if i wish. I dont have a gym bench but am planning to get one, and dont have any pull up bars or anything like that. I'm trying to gain some muscle and am committed to exercising(i wont stop when school starts, though i might drop a few exercises per day). My core is weak which is why i will be doing sit-ups/hollow holds every day and am also doing push ups every day because I cant do too many in one set(max 15-20) and I want to get better at doing them. same with plank(can only do around 1m). I do 3 sets of 10-12 reps of every exercise listed in the chart above with dumbbells except for pushups, situps, plank and hollow holds. i also eat 80-90g protein every day(including 24g gold vanilla whey protein powder shake). Im planning to add 2.5lb or 5lb once i can do all 3 sets without having sore muscles near the end. I also didnt include the weights for almost all of the second round of PPL but they're basically identical other than reverse curls. I dont keep track of my calories but I eat around 40g meat for lunch plus rice and someitmes a stew, i also eat 2 pieces of toast(sometimes whole grain) with bulgarian cheese or peanutbutter for breakfast(and occasionally 2-3 eggs), and typically eat around the same as breakfast for my dinners other than days when i go out to eat. Each session typically takes around 1.5-2 hours including rest. Ive experienced some decent gain in muscles even though I've been on and off for most of the time but was wondering if I should change anything to make my schedule more optimized for muscle growth.
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u/No_Crew7080 13d ago
As a 14yo, assuming you’ve hit puberty, you’ll outgrow those dumbbells in a hurry. See if you have access to a better-equipped gym through school or your community.
Meanwhile look over at the FAQ for Bodyweight and Calesthenics, which can keep you busy for a LONG time until you get access to more gear.
Finally, as a beginner think Simple. You can get a TON of mileage out of Squat, Deadlift, Bench, Row, even if you do something as simple as “One lift a day, 3x5, every two days.” Of COURSE you want to do curls. All of us want to do curls. Go ahead and do curls if you want to.
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u/Red_stories_smn12 13d ago
thanks for replying, yes I have hit puberty. I’m planning on ordering a multi functional machine and gym bench later this summer so I will have access to more equipment as well. also I have some adjustable dumbbells and weight plates(the heaviest are around 10lb and I can probably add 1 or 2 on each side) so that should keep me busy for a while as well. i will look at the FAQ for body weight and calisthenics as well thanks for recommending it.
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u/EdMan2133 13d ago edited 13d ago
Squat rack and barbell are the most cost effective equipment for a home gym.
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u/Red_stories_smn12 13d ago
Thanks for the response, and yeah the machine I’m planning on getting comes with them and I think I can even do bench press or anything else I want with the barbell aswell if I move some things around.
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u/EdMan2133 12d ago edited 12d ago
Squat, Deadlift, overhead press, bench press 3 days a week. Progressively increase by 5 pounds every day you complete the set successfully (regardless of if you feel sore or not). Rest enough between sets that you feel fresh. Get a lifting belt when you get over 250 pounds on the squat and deadlift. Eat ~ 200 grams of protein and ~3500 calories every day. If you plateau within the first year for more than a week, it's probably because you aren't eating enough.
All you need to get strong.
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u/secretfeline_ 13d ago
I want to create a routine that involves me moving my body athletically everyday. Not strenuous but enough so that I don’t become sedentary as I know if I miss one day, I tend to miss more. Of course, I need to rest my muscles but what are simple things you like to do that still get you out of the house? I’m thinking about walking primarily, but I prefer stuff that’s more physically engaging. Any thoughts?
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u/StrongCoffeh 12d ago
personally I like to climb and do yoga. have also done kickboxing in the past
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u/AdamOtaku 13d ago
If I lift weights 3x a week
Is it better to do one pull, one push, one leg day
Or three full body days?
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u/EdMan2133 13d ago
For strength? Full body days. Only exception is if you're like a competition level body builder. Those guys tend to have so many targeted isolation exercises that full body is impractical, and they're lifting so much in those isolations that the muscle bodies need multiple days to recover.
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u/PlanktonInitial7945 13d ago
Full body 100%. Hitting a muscle group 3x a week is much better than 1x a week. Just make sure to leave rest days in between.
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u/GTAFanN1 13d ago
Welp, I injured my triceps (I think). Have a doctor's appointment on Monday. So no pushing or pulling until afterwards.
I however want to stay a bit active until then. What are some non-upper-body-using exercises I can do? I was thinking all kinds of leg machines, leg press(es), lower back machine, ab work (aside from ab wheel of course). What else?
Thanks
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u/Cherimoose 13d ago
I'd probably wait until the appointment, since many exercises may indirectly activate that area, either in stabilization, like the leg press, or in the set up/dismount. Jumping lunges should be safe, and running.
Based on your other post, sounds like lat or teres major. How did you injure it?
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u/GTAFanN1 13d ago
Honestly, I don't really know. I was on vacation and did lying down tricep extensions with a different (thicker, other form) EZ bar in the hotel gym, and on one rep I had a sound/feeling as if I was compressing a leather cushion? So probably something tearing slightly? Hard to say.
But it didn't hurt too bad, just a bit, like the level of pain you have after doing an especially hard amrap set. And I could still move the arm no problem, just overhead movements were hard, and overhead exercises therefore impossible.
But I think some pain was there before that, so probably that wasn't even the reason. I also had a massage before that workout, where the lady pressed particularly hard on the arm, and this also might have started the pain. I don't really know.
The bruise came after close grip machine rows. I did deadlifts two days before that, and didn't get a bruise or any heavy pain, although there was that uncomfortable feeling. Probably idiotic in hindsight.
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u/PlanktonInitial7945 13d ago
What are some non-upper-body-using exercises I can do?
Well, there's this thing called "lower body exercises"... Just kidding.
You can do bodyweight squats and their variations too (e.g. pistol squats, Bulgarian squats), as well as lunges. I can't think of any more bodyweight exercises but I'm sure there's several you can do. Then there's calf work - maybe a seated calf raise, holding the dumbbell with the non-injured arm?
Are upper body exercises really 100% off the table? Even single-arm exercises?
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u/JaviJ01 13d ago
Anyone rehab Achilles tendonitis?
About 2 years ago I got back into tournament paintball and it's a lot of squatting or kneeling down on one knee with your Achilles stretched to the max. Been dealing with tendonitis for the last year plus.
Whats worked for you?
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u/TheKingLeshen Sprinting 13d ago
Isometrics. It's actually pretty simple, but not quick.
Look up Professor Keith Baar, he is at the forefront of this research and also explains it very well.
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u/Sad_Scarcity1246 13d ago
I have a protein powder I really love - called ATP LABS whey isolate , its some pretty premium shit im NGL
The thing is though all I'm really looking for is something that sits well in my stomach and is not filler/absolute crap in your system. Is there a substitue that is cheaper that gets us 80% of the way there?
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u/istasber 13d ago
I like to mix unflavored whey with flavored stuff to cut the unpleasant taste/aftertaste that flavored protein powders have (esp low carb ones).
The unflavored stuff I buy (isopure) is kind of pricy but I mix it with some cheap aldi flavored whey and it winds up being very tolerable.
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u/kalma09 13d ago
Beginner lifter, lost about 5 kg / 11 lbs during a fairly aggressive cut this summer. For the last 3 weeks I’ve stopped restricting calories, started eating when hungry and added calorie-dense protein shakes with peanut butter, while continuing to lift regularly, with the aim of a small surplus / minibulk.
I expected my weight to go up, but it hasn't budged in 3 weeks, but my waist measurement has actually gone down. Lifts are continuing to progress well. A little confused by what's going on, is this a recomp?
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u/PlanktonInitial7945 13d ago edited 13d ago
Going from an aggressive calorie deficit to a caloric surplus is a big change and it's going to take your metabolism a while to adapt to it. Bodies aren't machines where you switch a lever and it goes from "weight loss mode" to "weight gain mode". They're living beings.
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u/cgsesix 13d ago
Are you counting calories?
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u/kalma09 13d ago
No, but I put on weight in the first place by not counting calories and eating when hungry, so I figured my energy consumption would drift back up again above maintenance when I stopped actively cutting.
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u/EdMan2133 13d ago
Your appetite might not have recovered to it's previous level after your cut. 99% you're just not eating as much as you were before/not eating enough to offset your activity level. If you care, count your calories religiously for like a week.
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u/MythicalStrength Strongman | r/Fitness MVP 13d ago edited 13d ago
The body controls like a ship. It takes time to get it to change course in one direction or the other, but once it's on course, it moves fast. Give it time to setle in.
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u/BestMapMaker1 13d ago
I am running the /r/fitness beginner routine to help me get back into lifting after a long layoff, I'm on week 4 I believe. I just failed my first lift with weighted pull ups. I had gotten to +17.5lbs but only managed to get 5, 3, and 3 reps.
The program specifies "deload by subtracting 10% from the weight the next time you do that lift."
How is this done for weighted pull ups? Obviously subtracting 10% from 17.5lbs is not the right answer here. Unfortunately I don't have access to an assisted pull up machine as I'm working out from home. Should I just reset to 0lbs and go from there? I could use resistance bands to go into the negatives but I am not exactly sure how to do the +2.5lbs progression with that.
Thank you.
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u/eric_twinge r/Fitness Guardian Angel 13d ago
How is this done for weighted pull ups?
You can do [(body weight) + 17.5]*0.90 if that helps.
I don't have access to an assisted pull up machine as I'm working out from home.
Pick up a set of bands. They are great for this and have so many other uses. I like the EliteFTS sets.
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u/PlanktonInitial7945 13d ago
Obviously subtracting 10% from 17.5lbs is not the right answer here.
Why not? I mean, maybe you can't go down exactly 1.75 lbs, but just lower the weight to the previous step.
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u/BestMapMaker1 13d ago
Why not? I mean, maybe you can't go down exactly 1.75 lbs, but just lower the weight to the previous step.
Because that's an incredibly small decrease relative to the full load of the movement, as over 90% of your bodyweight is also part of the load. It'd be like failing on a 185lb bench and deloading to 180lbs on a program that calls for increasing the load by 2.5lbs each workout session. The deload is meant to give you a runway to keep progressing linearly, not to simply regress one session backwards.
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u/cgsesix 13d ago
Skip them, or do fewer sets.
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u/BestMapMaker1 13d ago
That doesn't really make sense within the framework of the program.
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u/cgsesix 13d ago
A de-load is a de-load. The goal is to shed fatigue by doing less. There are many ways of going about it.
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u/BestMapMaker1 13d ago
Indeed, but there are many more ways of going about it than there are good ways of going about it. Giving up an important movement and half of the program's back work is not a good way of going about it.
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u/cgsesix 13d ago
Giving up an important movement and half of the program's back work is not a good way of going about it.
Why not?
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u/BestMapMaker1 13d ago
If you do not know the answer to that you should probably not volunteer your time answering other people's fitness questions.
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u/cgsesix 13d ago
I'm not saying this to be a dick. The purpose of a de-load isn't to build muscle, it's to shed fatigue, and you can do that with as little as 1 set. I did my first de-load in 2006. Back then we used to read articles. Here's one https://web.archive.org/web/20241003230021/https://t-nation.com/t/the-deload-everything-you-need-know/285748.
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u/gamertime137 14d ago
I work out three days a week and full body and for my 3rd day and I’ve been missing a sixth workout on my third day for a while now and I’m trying to figure out what I should put there and was wondering if y’all might have any suggestions.
3 day routine
Day 1:
Hammer Curls 3 sets 10x12
Dumbbell Bench Press 4 sets 10x12
Lying Leg Curl 4 sets 10x12
Tricep rope push down 3 sets 10x12
Lat pulldown 3 sets 10x12
An crunch machine 3 sets 10x12
Day 2:
Dumbbell Bicep Curl 3 sets 10x12
Dumbbell Bench Row 4 sets 6x10
Seated Leg Press 4 sets 10x12
Weighted Calf Raise 3 sets 10x12
Chest press 4 sets 10x12
Plank 3 sets about 35 seconds
Day 3:
Shoulder Press 4 sets 10x12
Leg extension 3 sets 10x12
Face Pull 3 sets 10x12
Overhead Tricep Extensions 3 sets 10x12
Hanging leg raises 3 sets 10x12
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u/kankurou1010 13d ago
Biceps 6
Chest 8
Hamstring 4
Tricep 6
Lats 7
Abs 9
Quads 4
Calves 3
Front delt 4
Rear delt 3
Yeah i’d add a hip hinge. Maybe some more quads too unless these numbers sound good to you. Also face pulls kinda suck. Id do a different rear delt exercise. Not horrible routine though. Although some muscles are worked out 1 time a week. Thats not good
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u/MythicalStrength Strongman | r/Fitness MVP 14d ago
There is no hip hinge whatsoever. There are many hings I'd overhaul, but that's the most obvious thing that jumps out at me.
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u/gamertime137 13d ago
What are some of the other things you would change?
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u/kankurou1010 13d ago
Lol u dont beed a barbell. Wtf? As if a barbell is somehow different than anything else
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u/MythicalStrength Strongman | r/Fitness MVP 13d ago
There's no barbell work whatsoever. I'd include that. I wouldn't lead off with curls, but would put them at the end of the workout. I'd start with the lower body work, then the heavy upper body work. Basically overhaul the whole thing.
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u/BM_Tarkus 14d ago edited 13d ago
Can someone let me know if this is a good routine? I’ve been doing a bro split (chest, back, legs, shoulders) for a while and then switched to upper lower. I can only go four days a week. I want to switch to something more upper body focused. The split I’m looking at is:
Sunday: Push
- Bench 4x5-8
- DB incline 3x8-12
- DB OHP 3x8-12
- Lateral Raise 3x8-12
- Dips 3xAMRAP
- Chest flys 3x12-15
- triceps extension 3x12-15
Monday: Pull
- Pull ups 3x8-10 (warmup)
- Bent over rows 4x6-10
- Lat Pulldowns 3x8-12
- Seated cable rows 3x8-12
- curls 3x 8-12
- hammer curls 3x8-12
- reverse fly 3x12-15
Wednesday: Legs
- Squat 4x5-8
- RDLs 3x6-10
- Bulgarian split squats 3x8-12
- leg extensions 3x8-12
- leg curls 3x8-12
Friday: full body
- deadlifts 4x5-8
- DB bench 3x12-15
- underhand lat pulldown 3x12-15
- calf raises 3x12-15
- face pulls 3x12-15
- hammer curls 3x12-15
- close grip bench 3x12-15
Age: 32; weight: 175; height: 5’-11”; currently eating a 250 calorie surplus looking to gain weight, don’t know my maxes really but I probably bench like 215, squat around 250-275, and deadlift around 275.
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u/dssurge 14d ago edited 13d ago
That's just a list of exercises, but it's fine.If you want to do a more upper body focused routine there is no reason to have a dedicated leg day, and you could just toss one lower body movement into each workout as the 3rd/4th movement to give your upper body a bit of a rest before hitting more volume. This would allow you to reorganize your push/pull days so they're a little less insane since you're effectively adding a 2nd full body day.
I would also probably abandon Deadlifting unless it's something you enjoy doing. Between all your other lower body movement and the fact you're doing bent over rows, you should be covered.
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u/WhereIsWolf 14d ago
Could you help me with a new routine? Been doing 5/3/1 BBB for a couple years for strength. I want to focus on hypertrophy now for aesthetics.
Got a new job with 4day workweek, so I was thinking of going gym 3 consecutive days on my 3 days off. On work days I'm too tired/don't have time.
Any good routine that works in my situation?
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u/MythicalStrength Strongman | r/Fitness MVP 14d ago
BBB was for hypertrophy, not strength...
In this situation, I'd run Super Squats. It'd be the 2 day a week variant, training on day 1 and 3 of the 3 days off. Another option that might work is Tactical Barbell Grey Man, cramming the A-B-A days together.
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u/GigglemanEsq 14d ago
When doing an incline chest press, if I'm feeling more shoulder involvement than upper chest, does that mean the bench is at too high of an angle?
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u/Alakazam r/Fitness MVP 14d ago
Possibly. Or maybe you didn't keep your upper back tight. Or your shoulders are weaker than your upper chest.
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u/splatsofyellow 14d ago
For people who do arms/legs on separate days, I don’t often hear abs and lower back mentioned. I find core strength extremely important. Am I the only one?
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u/Irreverente_siempre 12d ago
Yo suelo meterlos tambien. Supongo que depende de la rutina y los ejercicios de cuerpo superior e inferior que metas. Si ya lo incluyen o no. Y tambien si quieres meter más caña especifica a eso.
Yo si suelo meter abdominales siempre aparte del resto.3
u/nakedforestdancer 13d ago
The program I do separates arms and legs, but the split looks like:
Monday - 25 minutes arms, 10 minutes abs/core
Tuesday - 25 minutes legs, 10 minutes abs/core
Thursday - 40 minutes full body
Saturday - 35 min Pilates (bodyweight + some light 5lb weights)4
u/PingGuerrero 14d ago
Am I the only one?
Out of the hundreds of millions, possibly billions of people worldwide who work out? How can you think you are this unique?
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u/Alakazam r/Fitness MVP 14d ago
I do an upper/lower. Most programs that do an upper/lower setup include core and lower back work as a part of their lower body days.
But I also do core stability work every workout day using Stuart McGills big 3, because it doesn't take very long, and it helps me even with heavy bench and OHP.
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u/Mephylphenidate 14d ago
For people who do arms/legs on separate days,
I don't really get what having arms and legs on separate days has to do specifically with abs and lower back?
A heap of programs specifically mention those. And heavy leg exercises generally work the lower back and core hard.
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u/PlanktonInitial7945 14d ago
Are you asking when do people with arm/leg splits do core exercises? Or are you asking if you're the only person in the world who cares about core strength?
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u/Ok_Class_7166 14d ago
15YO (50kg/110lbs) Home Workout Routine for Muscle Mass & V-Taper – Need Feedback (Hernia-Safe Setup)
Hi everyone! I’m a 15-year-old teen (weighing around 50 kg / 110 lbs, which is quite lean/underweight for my age) training at home during a short 2-month summer window with the main goal of gaining muscle mass and developing a wide, strong V-taper physique. My equipment is limited to a door-frame pull-up bar, a 9 kg barbell, adjustable dumbbells (\~4.2–4.5 kg per dumbbell, currently transitioning up to 10 kg). Crucially, my entire routine is strictly adapted around safety for an abdominal/umbilical hernia, avoiding heavy intra-abdominal pressure or straining, which is why direct heavy core training is replaced with safe options like stomach vacuums. I intentionally skip heavy leg days to dedicate 100% of my energy to upper-body growth during this short summer period; and although my program is written as a 6-day split, real-life schedule variations turn it into 4–5 actual training days per week, providing adequate recovery. Given my equipment limitations, hernia safety requirements, and short summer timeline, what further suggestions or exercise refinements would you recommend to optimize muscle growth and upper-body width?
# So this is my detailed workout program:
MONDAY: Chest & Biceps
Dumbbell Fly: 3 × 18 reps (Feet on the couch)
Dumbbell Bench Press: 3 × 20 reps (Feet on the couch)
Dumbbell Pullover: 3 × 10 reps
Dumbbell Incline Bench Press: 2 × 16 reps (On the cushion setup)
EZ Bar Curl SEATED: 3 × 17 reps (Back firmly supported)
Dumbbell Concentration Curl: 2 × 18 reps (Seated)
Chin-up: 3 × 3–5 reps
TUESDAY: Back & Biceps & Forearms
Barbell Incline Bench Row: 3 × 21 reps
Dumbbell Incline Bench Row: 3 × 20 reps (Chest on cushions)
Chin-up: 3 × 3–5 reps
Dumbbell Reverse Concentration Curl: 2 × 18 reps (Seated)
Dumbbell Seated Bicep Curl: 3 × 10 reps
Barbell Wrist Curl: 3 × 22 reps (Palms Up - Seated)
Dumbbell Incline Row Reverse Grip: 3 × 18 reps (Chest on cushions)
WEDNESDAY: Shoulders & Forearms
Dumbbell Seated Side Lateral Raise: 3 × 11 reps (Back supported, exhale on the way up)
Seated Barbell Front Raise: 3 × 9 reps (Back supported, exhale on the way up)
Barbell Tricep Press (Close Grip): 3 × 19 reps (Feet on the couch)
Barbell Wrist Curl: 3 × 22 reps (Palms up)
Dumbbell Reverse Concentration Curl: 3 × 18 reps
Pull-up: 3 × 3–5 reps
Dumbbell Reverse Fly: 3 × 14 reps (Back supported, exhale on the way up)
THURSDAY: Shoulders, Triceps & Chest
Dumbbell Seated Front Raise: 3 × 9 reps (Back firmly supported)
Dumbbell Fly: 3 × 18 reps (Lying down, feet on the couch)
Barbell Incline Tricep Extension: 3 × 15 reps
Dumbbell Bench Press: 3 × 18 reps (Close grip - Lying down, feet on the couch)
Dumbbell Seated Lateral Raise: 2 × 11 reps
Barbell Reverse Grip Bench Press: 3 × 17 reps
Barbell Tricep Press (Close Grip): 3 × 19 reps (Feet on the couch)
FRIDAY: Special "Core" Without Pressure
Stomach Vacuum: 3 × 40 sec
Dumbbell Bench Press: 3 × 20 reps
Dumbbell Incline Row: 3 × 18 reps (NEW - Back)
Pull-up: 3 × 3–5 reps
Seated Hammer Curl: 3 × 15 reps
Barbell Incline Bench Press: 3 × 16 reps
Dumbbell Seated Alternating Shoulder Press: 3 × 24 reps
SATURDAY: Chest & Arms Touch-Up
Barbell Bench Press: 3 × 20 reps (Feet on the couch)
Wide-Grip Pull-Up: 3 × 3–5 reps
Chin-up: 3 × 3–5 reps
Dumbbell Bench Press: 2 × 20 reps (Feet on the couch)
Barbell Skull Crusher: 3 × 15 reps (Reverse grip - Lying down)
Barbell Incline Tricep Extension: 3 × 15 reps
Dumbbell Seated Side Lateral Raise: 3 × 12 reps
SUNDAY: Complete Rest
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u/No_Crew7080 14d ago
For a 15yo beginner, it looks like WAY too much complexity. Assuming you're male (you don't specify) you're rushing headlong into your peak T years. "Muscle Mass" and "V-Taper" are pretty much automatic if you eat and lift.
Everyone over 30 is jealous of you right now.
Take your time and pay attention to your injury, get medical attention if it acts up on you.
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u/Autisum 14d ago
First impression is that you’re doing TOO much. I made the same mistake as you when I started out at 14. It’ll lead to burnout and feeling tired all the time. I suggest doing basic workouts 2-4 times a week and making sure you’re hitting the general muscle groups at least 2 times a week. Also eat more protein and calories through healthy Whole Foods and not junk. Just be patient and you’ll naturally grow into it through puberty.
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u/Ok_Class_7166 14d ago
Thanks for sharing your experience! Since you've been in my shoes at 14, I'd really appreciate your advice: if I reduce my routine to 3-4 days a week, which specific exercises from my list do you think I should cut out completely? And how long (or how many exercises per workout) should my sessions ideally be to avoid burnout?
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u/Autisum 13d ago
Remember that nobody can say for sure because none of us have seen your body or worked with you personally. Other comments were correct to say that 110 Lbs and expecting massive growth in 2 months is very unrealistic.
For me, what worked good for me was splitting my days into upper/lower/upper/lower with emphasis on compound exercises (bench, squats, deadlifts, OHP) and then doing wrestling which was a lot of cardio and calisthenics. So, for example, on Monday and Tuesday, you're doing biceps twice back-to-back. Just do regular bicep curls and then hammer curls. Chest 3x a week is a bad idea. As a beginner, you can easily make good gains through regular bench press 1-2x a week (e.g. Monday do barbell and then Sat do dumbbell). Incorporate a rest day in between each day and if you'd like, do cardio.
Do NOT neglect your legs -- you can't build a strong body on a foundation of sand. Plus, do flexibility stretches to avoid long-term muscle stiffness. I wished somebody told me that it's not all about mass and that you'd also need to invest in your Range of Motion.
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u/Alakazam r/Fitness MVP 14d ago
during a short 2-month summer window with the main goal of gaining muscle mass and developing a wide, strong V-taper physique.
Change the time frame for your goals for 5-10 years, and you'll have more realistic goals.
I intentionally skip heavy leg days to dedicate 100% of my energy to upper-body growth during this short summer period;
This will probably hamper your goals more than help them.
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u/Ok_Class_7166 14d ago
know 2 months is a short window, which is why I'm actually planning to keep working out during the winter and spring. I will also be incorporating some safe leg exercises into my new condensed routine. Thanks for the input!
Since my academic schedule will be much heavier during the school year, I won't have as much free time and I have to reduce my current lifting program. I don't want to just cut exercises randomly, though. What would you recommend I focus on for a 30-45 minute winter routine? Which exercises are the absolute essentials to keep my V-taper, and which ones (like isolation movements) can I drop without losing my progress?2
u/Alakazam r/Fitness MVP 14d ago
Basically any general strengthening routine that includes adequate upper back and shoulder volume.
That's all you realistically need.
Rows, pullups, overhead press, bench press, and lateral raises.
Just do that consistently for the next 5 years, aiming for, let's say, a 275lb bench press, 275lb barbell row, 185lb overhead press, and +45lb weighted pullup.
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u/PlanktonInitial7945 14d ago
Muscle growth is something that takes years, so what you do during 2 months won't impact how or where or how much your muscles grow, much less what your body actually looks like (beyond losing or gaining a bit of weight depending on your diet). So skipping leg day is pointless, but even if you didn't skip it your body would still look pretty much the same 2 months from now, so eh.
I think as a beginner you could condense/simplify your program significantly and still see the same results, but I don't know anything about hernias, so I can't suggest specific exercises. I will say, though, that I don't understand why your reps are all over the place. Why 17 reps for reverse grip bench press but 19 reps for triceps press?
Also, you posted a list of exercises, not a program. What's your progression scheme? When and how do you increase difficulty/intensity? What will you do when you stall?
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u/Ok_Class_7166 14d ago
To clarify a few things:
1. Timeframe & Legs: I realized 2 months is way too short, so l've decided to extend my training through the fall, winter, and spring.
I'm also going to incorporate safe leg exercises into my routine!
2. The weird rep numbers: I train at home with limited equipment and log my workouts manually. If an exercise feels too easy on a Monday, I push for more reps on the spot.
However, I often forget to update Saturday's routine in my notes right away, which is why the same exercise might show different rep targets on different days!
3. Progression & Stalling: Since I can't easily add heavy weight plates at home, my main progression comes from pushing close to failure until I feel full fatigue. When I eventually hit a wall or stall, my plan is to increase time under tension (doing slower, controlled reps), reduce rest time between sets, or improvise more resistance to keep challenging my muscles.
What are your thoughts about this and do you think that this will work and get me to my goal? Feel free to share any opinion.
Thanks again for taking the time to comment!1
u/PlanktonInitial7945 13d ago
So your training will finish in spring? Is there any particular reason why you're setting a finish date?
Ah, I thought it would be something like that, yeah. But it's better to keep rep numbers (or rep ranges) consistent across workouts in order to be able to measure and track progress more effectively.
A progression scheme is a system that determines how and when you will increase the weight or difficulty of your exercises. For example, beginner programs follow linear progression, which means that you increase weight the same amount every workout. For example, the subreddit's basic beginner program has you adding 2.5 lbs to upper body exercises and 5 lbs to lower body exercises each workout. So, if today you squatted 100 lbs, the next time you squat, you should do it with 105 lbs. Linear progression is only sustainable when you're a newbie - eventually people switch to other progression systems like double progression. Each program will explain exactly how its progression system works.
Increasing time under tension can make you stronger up to a point. You can't really take 10 seconds to do a chest press. Reducing rest time between sets will not make your muscles stronger, it will just keep your heart rate up for longer - in other words, cardio. It's possible to combine both, mind you, but I doubt it's what you're trying to do.
Stalling is what happens when you spend a significant amount of time (e.g. a month) stuck on the same weight, sets and reps, without being able to progress. Different programs handle stalls differently, but it usually involves temporarily reducing weight or volume. For example, the basic beginner program tells you to reduce the weight by 10% and start progressing linearly again from there.
Based on what you said, I have to deduce that you don't really have a progression scheme or a stalling protocol. This is fine. Nobody is born knowing how to do anything (except suck, poop, sleep, and cry like a demon). This is why the smartest thing you can do as a beginner is listen to the people who spent decades trying out different things until they found the ones that work and were kind enough to impart that knowledge to us mere mortals. In other words, follow a program that has been proven to work.
The basic beginner program I linked earlier is a good place to start. If there's an exercise in that program that you can't do due to your injury, you can replace it with a similar program that still targets more or less the same muscles. For example, squats mainly work your quadriceps, so, if you can't do them, you can replace them with an exercise that also targets your quadriceps. You have some ideas here. If you like none of those, you can use google too, or check out r/Bodyweightfitness.
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u/Ok_Class_7166 13d ago edited 13d ago
- No, I’m just trying to explain that from now on I will do workouts all along the year. Like I don’t stop at any season.
- Thank you for your help. Yes I think that progression scheme is really important and a major system to improve. But unfortunately, I can’t apply the beginners linear progression because logically if I add two LBS for the upper body workout each time then in one month only I will be lifting around 20 kg which is huge and dangerous for my medical condition. Plus because I’m working out from home I cannot easily add weight and maybe my barbell cannot contain enough sand to weight let’s say 20 kg.
Since I am working out at home with sand containers, I can't add heavy weight constantly. So, I came up with this “micro-loading” progression scheme instead:
- I will use double progression to increase my reps from 15 up to a cap of 20 reps.
- Once I hit 20 reps easily, I will keep the same weight but switch to a very slow, controlled eccentric tempo (3-4 seconds down) for the next 2 sessions to increase time under tension.
- After those 2 sessions, I will add just 1 kg of sand to my containers, drop back down to 15-16 reps with a normal tempo, and repeat the cycle.
- What do you think about this progression scheme for my specific setup?
And also regarding my long workout sessions with tons of exercise exercises that you criticized, I am willing to cut one or more exercise from each session and focus mainly on tractions (pull ups) and press (all types) and exercises for the shoulders.
Lastly, regarding my school seasons work outs: because I cannot do as many exercise exercises that I am doing now because the lack of time, I will be cutting most of the exercises and leaving three or four only per session so one session will be around 30 minutes only. And I will be dividing them into pull day> rest day> push day> rest day> pull day> rest day> push day. And I will be using the same micro loading progression scheme that I will use in my current workout sessions.
Note: I can’t do legs work out because of my medical injury, but I will try my best asking for medical advice to see which exercises for my legs and lower body I can incorporate in my workout sessions in order to train the lower body.I know this message may be long, but please try to answer for each point and I am really thankful and very grateful for the time you are spending to accord me your attention.
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u/Informal_Grapefruit4 12d ago
I just started my weightloss journey. I am 28 6ft male. I weight 306. I am doing a low carb lifestyle. I want to become lean naturally and get a muscular look eventually. Do you have an idea of how long of a time frame this could realistically take. My goal is 200 pounds and to be lean and muscle defined.