Few Questions regarding gym

FereallyRed · 2020-01-23T17:53:54+00:00

Lazy and impressively general post. Probably a symptom of your laziness in the gym.

"I'm weak. Wat do?"

Get stronger.

Age, Ht, wt, Bodyfat.

Big three lift PR's.

Gym routine and frequency.

TDEE, bulking or cutting, calories, macros.

Rest day(s) and nightly sleep hours.

Write those 17 data points down and I guarantee I can tell where you're fucking around.

Because if you're doing it right, you have no choice but to see results. Biology and physics.

You're doing it wrong.

Put up or shut up.

farikogrim · 2020-01-23T16:23:23+00:00

You're probably too weak to run a more advanced program like that ppl without overtraining yourself.

ForeverImproving · 2020-01-23T16:33:17+00:00

"Every program is retarded unless it's mine" so don't worry too much about it as for the fitness aspect of your question I'll let someone else answer as I'm not sure

Unlikely_Composer · 2020-01-23T17:12:41+00:00

How’s your nutrition?

Herdsengineers · 2020-01-23T17:54:58+00:00

Could be not enough rest between lifting sessions, could be bad nutrition, could be a bad program, could a combo of them all, plus more.

Understand you get stronger by recovering from lifting heavy. Recovery is as important as lifting. Suggest you dial back the bench press frequency, let yourself recover more. Start with taking a week off heavy lifting. Go to gym, work out light, do some cardio, light/fast reps on what you do lift, etc. Everyone needs a rest period occasionally. Then experiment with frequency on the bench to see what works best - where's the best balance of lift vs. recovery for you.

For example - I lift 3 times a week. At 44 years old, if I go more, I can't maintain the same weight. If I go less, I can't maintain the same weight. 3 times a week, (Monday, Thursday, Saturday right now is what works given my other schedule commitments), and I'm in the sweet spot for me. I figured this out by trial and error. Suggest you do the same.

nothing079 · 2020-01-23T20:18:18+00:00

Are you using proper form? depress your upper, and then pinch your shoulders blades together. Then, maintain this tightness by actively squeezing your shoulder blades together as you bench press, and avoid the mistake of opening up the shoulder blades and losing tightness at the bottom or as you push up.

i-reddit-ck · 2020-01-24T02:43:08+00:00

I’d say watch some YouTube videos on how to properly lift(for proper forms etc). And definitely have some rest days, workout different muscle groups different days(obviously).

Try to go heavier weights and less rep as others have previously mentioned. I’d say try (10-12 reps) with 3-4 sets of each workout. Sleep plenty and drink/food.

If you’re consistently lifting, you should be making progress within 2-3 weeks if not less. If you’re not getting the results then you’re doing something wrong. Best of luck!

Unlikely_Composer · 2020-01-25T18:38:54+00:00

Okay I've read through all your responses, so I can tell you more or less for sure what's going wrong here.

You apparently don't have a fucking clue what you're doing in the gym and outside of it.

Here's a guide on exactly how to gain muscle (from my perspective).

Why am I qualified to give you this advice?
I'm 6ft1 and I weighed 140lbs (63.5kg) in July last year. I was a skinny beta bitch.
I now weigh 165lbs (74kg) and I can bench press a shit load more than you are currently doing.

I know my results aren't fantastic, but they're better than most people.

Follow my advice to the letter and this problem will go away for you.

I'm going to assume that your goal here is to build muscle and get a good body.

In The Gym

What you need to stop doing

Stop doing sets of 30-50, it's a waste of time and leads you to not being able to pick up the bar.
Stop going to the gym every day. Go max 6x/week.
- Rest is just as important as working out. Let your body rest.
Relax the cardio for a little while until you've gained the muscle.
- This is because you being in a caloric surplus (about +500 per day) makes it significantly easier to build muscle. Doing large amounts of cardio burns a lot of calories and makes it a lot harder to stay in that surplus, not to mention the metabolic and systemic stress it adds onto your recovery times. (More experienced members please correct me if I'm wrong about the metabolic stress pls)
Stop cutting. You're 165cm tall and 152lbs. You don't need to cut unless you're aiming for an incredibly ripped body. If you insist on cutting, don't lower your calories too much. Stick to around -200/day deficit. Don't hinder gains to lose fat just yet, you can do this later with much more ease.

What you need to start doing

3-4 sets of 8-12 reps on compounds lifts (lifts that use groups of muscles like the bench press, squat etc.)
3-4 sets of 10-15 reps on isolation movements like pec flies, lat raises etc.
When you can do the max rep range with good form, up the weight, reset to lower reps.
If you fail to reach the minimum rep rage with good form, reduce the weight.
Follow a PPL split. There are a shitload of them on the internet. I'm sure the sidebar contains similar information too..

Outside the mighty iron church

Diet
- Calculate your maintenance calories using one of the billions of online tools. If you don't want to put in the effort, then you don't deserve the results. This isn't negotiable. You can do everything else right, and not see any results because of not taking this point seriously.
- Eat your maintenance +500 calories per day.
- Eat 2g of protein per kg of body weight. If you weigh 70kg, eat 140g per day.
- Don't worry too much about macros just yet. Just don't eat like a fucking idiot. Eat some fruit and veg every day, get some carbs in, get some fats in. Don't stuff your face with bullshit, don't skip meals. This is also not negotiable. I don't care what some famous fitness blogger says.
- If you're a vegetarian, use whey protein to get that sweet sweet protein. There are also vegan powders if that's your thing.
- Stop listening to your fitness tracker. If you burned 500 cals per day, you'd only need to eat 500 per day.
- Drink more water. Think you've drank enough? Drink a bit more.
- Stop intermediate fasting. I don't care how much you think it works. Just stop doing it.
Sleep
- 8 hours per night
  - This varies from person to person. Some people can do 7, some 9. Find your magic number and add half an hour to it.
- Go to bed and wake up at the same time on a regular schedule.

Follow all this advice and you'll see similar results to me. Disagree with me? I can lift more than you and I'm gaining muscle whilst you aren't. You're objectively doing this wrong.

Am I trying to insult you here? Nope, I don't really care, I don't know you.

Am I trying to make you see that you're wrong? Yep. You are wrong.

Is it okay that you're wrong? Yes, but only if you correct this.

Do exactly as I prescribe (and no doubt other members will make suggestions and additions to my advice too (feel free)), and come back in 6 months and tell me it didn't work.

Ok, have fun.

____________________

IF you do all of this and still can't lift the bar or are seeing things that aren't physically normal, you need to see a doctor because it could be a neurological disease.

Title	Few Questions regarding gym
Author	LevelEstimate
Upvotes	3
Comments	29
Date	January 23, 2020 4:18 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/esvbdw/few_questions_regarding_gym/
Archive Link	https://theredarchive.com/r/askTRP/few-questions-regarding-gym.313829 https://theredarchive.com/post/313829

Comments

In The Gym

Outside the mighty iron church