I’m running 5/3/1 after feeling like my 5x5 linear progression was at a stalling point. I like the greater volume and lower working weight a lot so far as it is helping me dial in on form and feels really good. My issue is that the accessories are above my level. I’m running the “time saver” accessory bundle from r/Fitness wiki which includes DB and bodyweight moved. DB work is fine, I just use light weight and work up. For body weight I am doing modified versions with the goal to progress to standard over time. For example, I’m doing 8x8 wall push ups, and adding reps until I have 8x15 and then shooting for 8x8 incline push-ups, etc. Some movements are really hard for me because I have a weak core due to having two awesome kids. So I’m doing 8x5 on leg raises and working on really feeling the movement and form and adding like one rep each workout. I’m definitely feeling the work and seeing progress I just want a sanity check that it’s fine to modify down the accessories and work up. Is this reasonable?
I can't comment on your specific adjustments as I'm not super experienced, but it's TOTALLY fine to find versions you can do now instead of struggling through the prescribed exercises (with the risk of hurting yourself), and to do fewer reps and slower progression. Programmes are written for some textbook human that doesn't exist--you need to work with your actual self. It sounds like you're doing really well finding alternatives and ways that work for you.
That said, it's also okay to push yourself when it feels appropriate. You don't have to limit yourself "just because" (personally I was quite fearful of messing myself up badly if I didn't take it super slow) if you feel like you can and want to progress more quickly at some point.
(Mods please don't ban me! I'm just new to this I swear) OK to keep it quick. I am not in great shape, but I'm trying to start working out for mental health reasons.
I was told you need to run and lift heavy. I'm not that strong and I hate running. I got a couple of like hand weights (to use with a strength training video) and I liked the two dance workouts I found. Is this a good starting point or do I need to fork out the cash to start with a trainer?
I've tried going all in before and have burned out.
Just do anything!! It’s all better than nothing, you really can’t go wrong! But try to do something frequently. Like do some kind of exercise every other day. Or don’t take more than 2 days in a row off from exercising.
See what you like and continue to research how to reach your goals and keep improving! You’ve totally got this!!!
Don't get too fixated on the specifics. A huge first step is just picking reasonably good activities (where there's just enough challenge to spur progress) that you can build a habit around, rather than getting analysis paralysis or feeling stuck with options that don't resonate with you.
You don't need to run. Brisk walking, and other similar activities, can also work fine. One big idea is to get consistent "zone 2" cardio - basically just hard enough that your blood is pumping, but easy enough to still be able to hold a conversation without being out of breath.
With strength training, you do not need to "lift heavy" specifically. The big idea is that most of us could use more muscle mass and strength, but there are lot of ways to work on that. A really simple way to get strength training without needing much equipment or even a gym membership is bodyweight exercises. There's SO much you can do and so far you can go with these that I highly recommend starting there.
The exercises / sports / workouts you should do are the ones you enjoy! That’s the only way you’re going to be happy getting fit, and will keep you consistent. If you do what you hate doing your commitment won’t last and before you know it you won’t be working out any more.
Starting with the hand weights is good, google / this sub will have lots of workout ideas and routines in addition to the ones you have found already. If you feel like you want to work on some specific goals (physique, technique, fitness, nutrition) and you aren’t quite sure how to get there then a PT is a good idea, but no need to be in a rush to get one! Find what you like doing and you’ll be more informed if / when you decide to get a PT some day.
There are no requirements. 😊 If you don't like running, you don't like running, you don't have to do it. It is a good idea to work on strength, cardiovascular health, and mobility - but look around and see if there are any activities you would actually LIKE to try because you'll be more likely to stick with them.
As far as lifting heavy, it doesn't mean you have to lift something heavy today, it refers more to starting where you are now but gradually and consistently increasing the weights as you get stronger.
You also don't have to start everything all at the same time. If you enjoy a YouTube dance workout, try doing that once or twice a week to start. Once you have a routine, swap out a session for a strength video like Caroline Girvan. Add sessions as you feel like it.
Good luck getting into fitness, I hope you have a lot of fun!
I think some people really are genetically gifted (born with it, don't really have to put in any dedicated external effort to get the shape), other put in *lots* of work (targeted fitness and complementary diet), others take temporary or semi-permanent shortcuts (shapewear, body mods/surgery), and sometimes you also come across the person who is both genetically gifted and willing to put in the work (see Kelly Matthews).
There are programs that focus on glute medius (where you get the shelf) first, and glute maximus (the "bottom" if you will) second, while de-prioritizing other lower body muscle building (like quads) to build the "round, shelf like glutes from muscle" but results will always be mitigated by nutrition and genetics.
People always want the shortcuts, In men s gym world they always want the supplement, the magic ingredient that make they become big.
Genetic plays an important role, but training makes the difference.
I know some girls that dont train but have that perfect big rounded booty.
And others that have a bad little butt, but with the years in gym they have built better glutes than the first ones.
So in the end anyways, who cares? Just focus on your gym training.
Beginners improve with everything, then they stall. This is the moment when the progressive workout plan, technique and form, nutrition become important, who is willing enough and smart enough with the time, months, years, can obtain good results and change its body, even if he/she has "bad genetics"(people like a lot to use this excuse).
We should not compare to others, the social network and influencers world is ruining us, because if a girl is growing her butt properly she can be/is already proud of herself, and will be easier to ignore the others.
I am a man, in men s gym subreddit sometimes people write something about that they want steroids, and then girls reply writing that they dont like doped men but prefer the natural ones.
So now as a man I wrote here that we prefer natural girls, natural made by nature booty and glutes, made just of muscles or fat and of what are made the humans bodies, not plastic or silicone ones or fake something else.
We look at these more with our eyes, if we are far from that girl or woman.
But about touching with our hands, we prefer the natural things, full body natural.
I’ve NEVER heard of this!!! But who knows- people are nuts. Just bear in mind that we are in a capitalist hellscape where the beauty industry is valued at billions. The beauty industry thrives off making people feel badly about themselves. Combine this with our societal love to consume, our idea that consumption will make us happy, and advancing surgical technologies and it is absolutely plausible that everyday people are using augments or plastic surgery. I mean, with social media what it is, some people justify surgery/ Botox/ whatever with the fact you can legitimately make money on platforms if you fit into the attractiveness box of whatever is hot right now.
No judgement, btw, to anyone who gets plastic surgery or uses butt pads. People have been using shapewear, shoe lifts, wigs, fake eyelashes, etc forever.
New to working out. Im worried Im working out wrong.
When I get on an arm machine ie pull down or rowing I try to do around 10 reps per set and then rest. On the hip ab/adductor machine I kinda just passively do reps on a low weight until I get tired. Similarly on the leg press I do ~5 and then extend my legs to rest.
However looking around Im seeing peoples workouts look very different. With the rowing machine I see them do two pulls and then rest for a few minutes and same with the ab/adductor. While I get doing less reps a set bc they often use higher weights, I cant help thinking Im doing it wrong by not resting enough and doing too many reps each set and it might have negative effects (injury, ineffective workout, etc) due to doing it wrong.
https://thefitness.wiki/
You should read through this website for general info and use one of the beginner routines to get started. It will tell you not only which exercises to do, but how many reps, sets, and guide you on the weights.
Thanks! The wiki gave me a lot of great ideas for new workout routines! However I'm having trouble finding suggestions for just individual exercises as my workouts are generally unstructured (i.e. I just hop on whatever machine is available that targets something I want to work on) due to machine availability. Note part of my unstructured nature is just because I'm also not entirely sure what I want my workout goals to be. I know that I want to have a healtier heart (so I warm up and warm down) with 30m of treadmill after lifiting, but aside from that I'm mostly just trying to go for endurance so that when I figure out my goal I can transition easily with less pain if that makes sense.
(Im also not seeing any guides on machine based guides in here. Most of the routines seem to focus on weights and resistance.
Very strange! That’s too bad. In any case though, you can generally just substitute an equivalent machine for most free weight types of exercises (ex: chest press machine instead of bench press). Or even bodyweight/calisthenics type of exercises.
In terms of a general framework to follow for an unstructured full body workout, I would try to hit these six movement patterns:
* Horizontal push
* Horizontal pull
* Vertical push
* Vertical pull
* Quad dominant
* Hamstring/glute dominant
See here for examples of exercises that fit these categories: https://www.aworkoutroutine.com/movement-patterns/
Also another article that may be helpful: https://roamstrong.com/movement-patterns-intro/amp/
Thanks (also funnily enough aside from the bench I dont think my gym has many push machines--aside from the shoulder shrug which I honestly dont like using)
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I’m running 5/3/1 after feeling like my 5x5 linear progression was at a stalling point. I like the greater volume and lower working weight a lot so far as it is helping me dial in on form and feels really good. My issue is that the accessories are above my level. I’m running the “time saver” accessory bundle from r/Fitness wiki which includes DB and bodyweight moved. DB work is fine, I just use light weight and work up. For body weight I am doing modified versions with the goal to progress to standard over time. For example, I’m doing 8x8 wall push ups, and adding reps until I have 8x15 and then shooting for 8x8 incline push-ups, etc. Some movements are really hard for me because I have a weak core due to having two awesome kids. So I’m doing 8x5 on leg raises and working on really feeling the movement and form and adding like one rep each workout. I’m definitely feeling the work and seeing progress I just want a sanity check that it’s fine to modify down the accessories and work up. Is this reasonable?
I can't comment on your specific adjustments as I'm not super experienced, but it's TOTALLY fine to find versions you can do now instead of struggling through the prescribed exercises (with the risk of hurting yourself), and to do fewer reps and slower progression. Programmes are written for some textbook human that doesn't exist--you need to work with your actual self. It sounds like you're doing really well finding alternatives and ways that work for you. That said, it's also okay to push yourself when it feels appropriate. You don't have to limit yourself "just because" (personally I was quite fearful of messing myself up badly if I didn't take it super slow) if you feel like you can and want to progress more quickly at some point.
That’s super helpful, thank you!
(Mods please don't ban me! I'm just new to this I swear) OK to keep it quick. I am not in great shape, but I'm trying to start working out for mental health reasons. I was told you need to run and lift heavy. I'm not that strong and I hate running. I got a couple of like hand weights (to use with a strength training video) and I liked the two dance workouts I found. Is this a good starting point or do I need to fork out the cash to start with a trainer? I've tried going all in before and have burned out.
Just do anything!! It’s all better than nothing, you really can’t go wrong! But try to do something frequently. Like do some kind of exercise every other day. Or don’t take more than 2 days in a row off from exercising. See what you like and continue to research how to reach your goals and keep improving! You’ve totally got this!!!
I highly recommend reading the “Getting Started” page of the Wiki :)
I skimmed it. Sorry! I should have read it more intentionally!
Don't get too fixated on the specifics. A huge first step is just picking reasonably good activities (where there's just enough challenge to spur progress) that you can build a habit around, rather than getting analysis paralysis or feeling stuck with options that don't resonate with you. You don't need to run. Brisk walking, and other similar activities, can also work fine. One big idea is to get consistent "zone 2" cardio - basically just hard enough that your blood is pumping, but easy enough to still be able to hold a conversation without being out of breath. With strength training, you do not need to "lift heavy" specifically. The big idea is that most of us could use more muscle mass and strength, but there are lot of ways to work on that. A really simple way to get strength training without needing much equipment or even a gym membership is bodyweight exercises. There's SO much you can do and so far you can go with these that I highly recommend starting there.
Thank you!!
The exercises / sports / workouts you should do are the ones you enjoy! That’s the only way you’re going to be happy getting fit, and will keep you consistent. If you do what you hate doing your commitment won’t last and before you know it you won’t be working out any more. Starting with the hand weights is good, google / this sub will have lots of workout ideas and routines in addition to the ones you have found already. If you feel like you want to work on some specific goals (physique, technique, fitness, nutrition) and you aren’t quite sure how to get there then a PT is a good idea, but no need to be in a rush to get one! Find what you like doing and you’ll be more informed if / when you decide to get a PT some day.
There are no requirements. 😊 If you don't like running, you don't like running, you don't have to do it. It is a good idea to work on strength, cardiovascular health, and mobility - but look around and see if there are any activities you would actually LIKE to try because you'll be more likely to stick with them. As far as lifting heavy, it doesn't mean you have to lift something heavy today, it refers more to starting where you are now but gradually and consistently increasing the weights as you get stronger. You also don't have to start everything all at the same time. If you enjoy a YouTube dance workout, try doing that once or twice a week to start. Once you have a routine, swap out a session for a strength video like Caroline Girvan. Add sessions as you feel like it. Good luck getting into fitness, I hope you have a lot of fun!
Thank you! I'm trying to build a routine I can stick with!
Consistency is really the only requirement. What activities you do are up to you!
Should you be upright or leaning back with seated cable rows? Or does it not matter?
I don't lean back, I stay upright but shoulders stay back, bringing the movement and attachment to my belly button, I hold then release.
Upright with core engaged. You can lean forward at the hip with back straight but should always end upright.
[удалено]
I think some people really are genetically gifted (born with it, don't really have to put in any dedicated external effort to get the shape), other put in *lots* of work (targeted fitness and complementary diet), others take temporary or semi-permanent shortcuts (shapewear, body mods/surgery), and sometimes you also come across the person who is both genetically gifted and willing to put in the work (see Kelly Matthews). There are programs that focus on glute medius (where you get the shelf) first, and glute maximus (the "bottom" if you will) second, while de-prioritizing other lower body muscle building (like quads) to build the "round, shelf like glutes from muscle" but results will always be mitigated by nutrition and genetics.
People always want the shortcuts, In men s gym world they always want the supplement, the magic ingredient that make they become big. Genetic plays an important role, but training makes the difference. I know some girls that dont train but have that perfect big rounded booty. And others that have a bad little butt, but with the years in gym they have built better glutes than the first ones. So in the end anyways, who cares? Just focus on your gym training. Beginners improve with everything, then they stall. This is the moment when the progressive workout plan, technique and form, nutrition become important, who is willing enough and smart enough with the time, months, years, can obtain good results and change its body, even if he/she has "bad genetics"(people like a lot to use this excuse). We should not compare to others, the social network and influencers world is ruining us, because if a girl is growing her butt properly she can be/is already proud of herself, and will be easier to ignore the others. I am a man, in men s gym subreddit sometimes people write something about that they want steroids, and then girls reply writing that they dont like doped men but prefer the natural ones. So now as a man I wrote here that we prefer natural girls, natural made by nature booty and glutes, made just of muscles or fat and of what are made the humans bodies, not plastic or silicone ones or fake something else. We look at these more with our eyes, if we are far from that girl or woman. But about touching with our hands, we prefer the natural things, full body natural.
I’ve NEVER heard of this!!! But who knows- people are nuts. Just bear in mind that we are in a capitalist hellscape where the beauty industry is valued at billions. The beauty industry thrives off making people feel badly about themselves. Combine this with our societal love to consume, our idea that consumption will make us happy, and advancing surgical technologies and it is absolutely plausible that everyday people are using augments or plastic surgery. I mean, with social media what it is, some people justify surgery/ Botox/ whatever with the fact you can legitimately make money on platforms if you fit into the attractiveness box of whatever is hot right now. No judgement, btw, to anyone who gets plastic surgery or uses butt pads. People have been using shapewear, shoe lifts, wigs, fake eyelashes, etc forever.
New to working out. Im worried Im working out wrong. When I get on an arm machine ie pull down or rowing I try to do around 10 reps per set and then rest. On the hip ab/adductor machine I kinda just passively do reps on a low weight until I get tired. Similarly on the leg press I do ~5 and then extend my legs to rest. However looking around Im seeing peoples workouts look very different. With the rowing machine I see them do two pulls and then rest for a few minutes and same with the ab/adductor. While I get doing less reps a set bc they often use higher weights, I cant help thinking Im doing it wrong by not resting enough and doing too many reps each set and it might have negative effects (injury, ineffective workout, etc) due to doing it wrong.
https://thefitness.wiki/ You should read through this website for general info and use one of the beginner routines to get started. It will tell you not only which exercises to do, but how many reps, sets, and guide you on the weights.
Thanks! The wiki gave me a lot of great ideas for new workout routines! However I'm having trouble finding suggestions for just individual exercises as my workouts are generally unstructured (i.e. I just hop on whatever machine is available that targets something I want to work on) due to machine availability. Note part of my unstructured nature is just because I'm also not entirely sure what I want my workout goals to be. I know that I want to have a healtier heart (so I warm up and warm down) with 30m of treadmill after lifiting, but aside from that I'm mostly just trying to go for endurance so that when I figure out my goal I can transition easily with less pain if that makes sense. (Im also not seeing any guides on machine based guides in here. Most of the routines seem to focus on weights and resistance.
Does your gym have free weights that you can use? Or does your gym only have machines?
Their free weights are very limited (like one tiny rack) and almost always in use (except the 1 and 2lbs which are generally free)
Very strange! That’s too bad. In any case though, you can generally just substitute an equivalent machine for most free weight types of exercises (ex: chest press machine instead of bench press). Or even bodyweight/calisthenics type of exercises. In terms of a general framework to follow for an unstructured full body workout, I would try to hit these six movement patterns: * Horizontal push * Horizontal pull * Vertical push * Vertical pull * Quad dominant * Hamstring/glute dominant See here for examples of exercises that fit these categories: https://www.aworkoutroutine.com/movement-patterns/ Also another article that may be helpful: https://roamstrong.com/movement-patterns-intro/amp/
Thanks (also funnily enough aside from the bench I dont think my gym has many push machines--aside from the shoulder shrug which I honestly dont like using)
Push ups are a good push exercise that doesn’t require a machine at all!
^ ***Please read [the FAQ](https://www.reddit.com/r/xxfitness/wiki/main), [the rules and content guidelines](https://www.reddit.com/r/xxfitness/wiki/new_rules), and [current frozen topics](https://www.reddit.com/r/xxfitness/wiki/frozen-topics) before [contacting the mod team](https://www.reddit.com/message/compose?to=%2Fr%2Fxxfitness)***. This comment is a copy of your post so mods can see the original text if your post is edited or removed. >u/AutoModerator Welcome to our Daily Simple Questions thread - we're excited to have you hang out with us, especially if you're new to the sub. Are you confused about the FAQ or have a basic question about an exercise / alternatives? Do you have a quick question about calculating TDEE, lift numbers, running times, swimming intervals, or the like? Post here and the folks of xxfitness will help you answer your questions, no matter how big or small. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/xxfitness) if you have any questions or concerns.*