My pleasure! I think there are two schools of thought with this. The hardest part of the gym is actually getting there. One way to to focus on progress and not perfection. Go in once a week for 15 minutes, next week 20, week after that maybe twice a week. Frequency is important, frequency and intensity are the key. The second option is to make the gym an anchor habit, something that you base your day around. An easy way to do that is go to the gym first thing in the morning, 3 to 5 times a week. As long as the gym is priority, you can plan around ypur workouts. I have clients when the gym opens and most evenings, I could make more money if i did mid afternoon's but that's my time for the gym and I plan around it. Hope this helps!
I'd say that would change depending on your goals. Generally, 30 grams of protein within 30 minutes of waking up is a nice start to the day. I'm a big fan of keeping things simple, anything that grows out of the ground or a tree, or that had a face would be good to focus on. Eith that being said, I'd need more info on ehat your goals are. And keep in mind, I could also argue why any other nutrition plan might be better for you. The best one is one that you stick with.
I absolutely love 5x5 assuming the client has an understanding of proper form and progression. Sticking with the program. Another thing is let's say now you know you can bench 100 pounds, start the program at around 65 and then go up 5 pounds from there. I've found with my clients that it's better to start off lighter than you can handle and build the foundation. Also, the reloads are where the program really shines, don't neglect them.
Oops. Deloads. So when you miss a rep on your 5x5, the next workout you drop 10 to 15% and restart from there. Usually breaking passed your old limit. If you fail the same weight 3 times. Move to a 5x3 program
A big one for me was to eat more frequently but with smaller meals, incorporate high calorie foods such as assorted nuts in between breakfast and lunch. If you're really strapped for time, invest in a high quality weight gainer and drink that. A little tip is that make sure the back of it says supplement facts rather than nutrition facts, it's much harder to get approved to say supplement facts and you're more likely to get a superior product. Also make sure the weight gainer has less than 5g of sugar per serving.
In terms of working out, most people these days use a bro split, working each bodypart once a week. I truly feel a 3x a week full body routine focusing on compound movements and progressive overload is the best way to make gains. I would consider someone a beginner lifter until they have a 135 overhead press, 225 bench, 315 squat 405 deadlift and can do dips/pullups with at least 45 pounds attached. Now obviously that can change on the size of the person etc.
Lastly, stick to one program for at least a year, as long as your progress in weight, reps, rest etc, you will grow. So many people fall in to the trap of the new program with all the bells and whistles and only do it for 3 weeks.
Im trying to lose belly fat that I gained in the last few years, used to practice jogging to avoid getting fat and it did wonders (can't anymore because of my knee), what would you recommend for a substitute?
Also, is abdominal exercise really needed to achieve core and back strength? I'm not in any way interested in having "six packs" or "looking good for the summer" and that kind of crap.
Well, I'd suggest a full body split 3 times a week. Focus on large compound movements like squat, deadlift, barbell row, overhead press, lunges, bench press , pullups and dips if you can. Keep the breaks short and fairly high reps.12 to 15 with maybe a minute break in between. Not sure how to make you taller, but focusing on upper back muscles with rows and shrugs will help,
I think back to basics. I'm assuming you have a general understanding of most compound movements right? Full body splits with the major compounds. Repeat 3x a week and focus on adding just a little more weight each week, or extra reps or shorter rest period. Hope this helps
I have one protein shake everyday that consists of whole milk (2-3 cups), a banana 2 kiwis, 1 cup of kale, 2 tbsp of peanut butter and a scoop of whey.
It seems to put me in a food coma, I thought all the vitamins would help me lethargy but it makes it worse. Any advice for someone bulking in making shakes that don’t make me tired, as well as getting over lethargy in general?
Hi, I was wondering on techniques or workouts to up my weight on squats. (It’s for a high school class and is a part of my grade). I just got back from a butt injury so it’s real low and i need to get my max up a bit quick, what are your suggestions? Thank you!
A big tip would be to prep your food at the end of the week or maybe twice a week. Cook rice in bulk, chicken and broccoli are classics to be prepared in bulk. This takes the brain out of eating and keeps you honest to your goals. It sucks to do but will be worth it in my opinion.
Yeh the hardest thiing about staying lean is the diet in my opinion. Have you considered a full body split instead of body part? You will get more frequency and a bit more volume while burning more calories. Could be woeth looking in to
If your posture is really back and you're having back issues, pullups won't help you. They target a muscle called your latissimus dorsi and that muscle is to put it simply, not what you want to focus on for foxing posture.
to be honest, 3kg weight's won't really do much, I guess a simple plan would be to try and do pike pushups ( google it) and normal pushups (can elevate feet to make it harder) for your upper back, I don't know of any exercises to really help that don't require weight. You could take a towel and roll it, then take your hands about shoulder width apart and keep your arms straight while trying to pull it apart (will target your upper back) but that isn't really that great.
My advice to you is to want it more. What I mean by that is it seems like there is some reason stopping you from changing where you workout, and to me that says you don't want it bad enough. You need to cultivate more desire to reach your goals and find a way to afford or get in to a gym, or at the very least invest in some weights and rings etc for the home.
What's you're glute activation like? I've found with clients with that issue they have a problem targeting each glute individually. From there, I'd look in to hip thrusts with a barbell and unilateral ( one leg) hip thrusts to isolate to glute area. Often times the piriformis can be the muscle that aggravates the sciatic nerve
Hey man, thanks for doing this, got a few questions as I'm new to working out (started 2 weeks ago)
I work out 4 times a week, split between biceps/chest, triceps/back, legs/abs and shoulders/traps, is this fine, or would you recommend doing other body splits?
I'm somewhat chubby (not overweight), should I lose weight first before going for muscle mass, or just bulk with a little less calories
Should I be taking proteine shakes if I work out 4 times a week? (I researched and thought I should, but I've been told it's not worth it unless I work out more)
I've been very lucky where I can eat the same thing every day and not get sick of it. Two favorites are rice and eggs, tuna mixed with natural peanut butter. Sounds nasty but it's actually pretty good. Cheap and easy
Its gotta be natural peanut butter! The Kraft stuff of poison lol. I think it's a weird favorite of mine. When I was really trying to get bigger I had 1 to 2 litres of milk a day. Easy calories and protein, just had to be sure I didn't get acne
[–]MrWoofles9 points10 points11 points (4 children) | Copy Link
[+][deleted] [recovered] (2 children) | Copy Link
My pleasure! I think there are two schools of thought with this. The hardest part of the gym is actually getting there. One way to to focus on progress and not perfection. Go in once a week for 15 minutes, next week 20, week after that maybe twice a week. Frequency is important, frequency and intensity are the key. The second option is to make the gym an anchor habit, something that you base your day around. An easy way to do that is go to the gym first thing in the morning, 3 to 5 times a week. As long as the gym is priority, you can plan around ypur workouts. I have clients when the gym opens and most evenings, I could make more money if i did mid afternoon's but that's my time for the gym and I plan around it. Hope this helps!
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I'd say that would change depending on your goals. Generally, 30 grams of protein within 30 minutes of waking up is a nice start to the day. I'm a big fan of keeping things simple, anything that grows out of the ground or a tree, or that had a face would be good to focus on. Eith that being said, I'd need more info on ehat your goals are. And keep in mind, I could also argue why any other nutrition plan might be better for you. The best one is one that you stick with.
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I absolutely love 5x5 assuming the client has an understanding of proper form and progression. Sticking with the program. Another thing is let's say now you know you can bench 100 pounds, start the program at around 65 and then go up 5 pounds from there. I've found with my clients that it's better to start off lighter than you can handle and build the foundation. Also, the reloads are where the program really shines, don't neglect them.
[–]theycallmeiago1 point2 points3 points (3 children) | Copy Link
[+][deleted] [recovered] (2 children) | Copy Link
Oops. Deloads. So when you miss a rep on your 5x5, the next workout you drop 10 to 15% and restart from there. Usually breaking passed your old limit. If you fail the same weight 3 times. Move to a 5x3 program
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A big one for me was to eat more frequently but with smaller meals, incorporate high calorie foods such as assorted nuts in between breakfast and lunch. If you're really strapped for time, invest in a high quality weight gainer and drink that. A little tip is that make sure the back of it says supplement facts rather than nutrition facts, it's much harder to get approved to say supplement facts and you're more likely to get a superior product. Also make sure the weight gainer has less than 5g of sugar per serving.
In terms of working out, most people these days use a bro split, working each bodypart once a week. I truly feel a 3x a week full body routine focusing on compound movements and progressive overload is the best way to make gains. I would consider someone a beginner lifter until they have a 135 overhead press, 225 bench, 315 squat 405 deadlift and can do dips/pullups with at least 45 pounds attached. Now obviously that can change on the size of the person etc.
Lastly, stick to one program for at least a year, as long as your progress in weight, reps, rest etc, you will grow. So many people fall in to the trap of the new program with all the bells and whistles and only do it for 3 weeks.
hope this helps!
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Im trying to lose belly fat that I gained in the last few years, used to practice jogging to avoid getting fat and it did wonders (can't anymore because of my knee), what would you recommend for a substitute?
Also, is abdominal exercise really needed to achieve core and back strength? I'm not in any way interested in having "six packs" or "looking good for the summer" and that kind of crap.
[–]StevoSupremo13132 points [recovered] | Copy Link
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[+][deleted] [recovered] (2 children) | Copy Link
Well, I'd suggest a full body split 3 times a week. Focus on large compound movements like squat, deadlift, barbell row, overhead press, lunges, bench press , pullups and dips if you can. Keep the breaks short and fairly high reps.12 to 15 with maybe a minute break in between. Not sure how to make you taller, but focusing on upper back muscles with rows and shrugs will help,
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I think back to basics. I'm assuming you have a general understanding of most compound movements right? Full body splits with the major compounds. Repeat 3x a week and focus on adding just a little more weight each week, or extra reps or shorter rest period. Hope this helps
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I have one protein shake everyday that consists of whole milk (2-3 cups), a banana 2 kiwis, 1 cup of kale, 2 tbsp of peanut butter and a scoop of whey.
It seems to put me in a food coma, I thought all the vitamins would help me lethargy but it makes it worse. Any advice for someone bulking in making shakes that don’t make me tired, as well as getting over lethargy in general?
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Hi, I was wondering on techniques or workouts to up my weight on squats. (It’s for a high school class and is a part of my grade). I just got back from a butt injury so it’s real low and i need to get my max up a bit quick, what are your suggestions? Thank you!
[–]StevoSupremo13132 points [recovered] | Copy Link
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Good question I'm with clients for the next 10 hours. I'll get back to you tonight!
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A big tip would be to prep your food at the end of the week or maybe twice a week. Cook rice in bulk, chicken and broccoli are classics to be prepared in bulk. This takes the brain out of eating and keeps you honest to your goals. It sucks to do but will be worth it in my opinion.
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Yeh the hardest thiing about staying lean is the diet in my opinion. Have you considered a full body split instead of body part? You will get more frequency and a bit more volume while burning more calories. Could be woeth looking in to
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If your posture is really back and you're having back issues, pullups won't help you. They target a muscle called your latissimus dorsi and that muscle is to put it simply, not what you want to focus on for foxing posture.
to be honest, 3kg weight's won't really do much, I guess a simple plan would be to try and do pike pushups ( google it) and normal pushups (can elevate feet to make it harder) for your upper back, I don't know of any exercises to really help that don't require weight. You could take a towel and roll it, then take your hands about shoulder width apart and keep your arms straight while trying to pull it apart (will target your upper back) but that isn't really that great.
My advice to you is to want it more. What I mean by that is it seems like there is some reason stopping you from changing where you workout, and to me that says you don't want it bad enough. You need to cultivate more desire to reach your goals and find a way to afford or get in to a gym, or at the very least invest in some weights and rings etc for the home.
hope this helps!
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[+][deleted] [recovered] (1 child) | Copy Link
What's you're glute activation like? I've found with clients with that issue they have a problem targeting each glute individually. From there, I'd look in to hip thrusts with a barbell and unilateral ( one leg) hip thrusts to isolate to glute area. Often times the piriformis can be the muscle that aggravates the sciatic nerve
[–]veganhitler0 points1 point2 points (0 children) | Copy Link
[+][deleted] [recovered] (2 children) | Copy Link
Hey man, thanks for doing this, got a few questions as I'm new to working out (started 2 weeks ago)
I work out 4 times a week, split between biceps/chest, triceps/back, legs/abs and shoulders/traps, is this fine, or would you recommend doing other body splits?
I'm somewhat chubby (not overweight), should I lose weight first before going for muscle mass, or just bulk with a little less calories
Should I be taking proteine shakes if I work out 4 times a week? (I researched and thought I should, but I've been told it's not worth it unless I work out more)
[–]StevoSupremo13131 point [recovered] | Copy Link
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[+][deleted] [recovered] (4 children) | Copy Link
I've been very lucky where I can eat the same thing every day and not get sick of it. Two favorites are rice and eggs, tuna mixed with natural peanut butter. Sounds nasty but it's actually pretty good. Cheap and easy
[–]Walker501_S 0 points1 point2 points (3 children) | Copy Link
[+][deleted] [recovered] (2 children) | Copy Link
Its gotta be natural peanut butter! The Kraft stuff of poison lol. I think it's a weird favorite of mine. When I was really trying to get bigger I had 1 to 2 litres of milk a day. Easy calories and protein, just had to be sure I didn't get acne
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