Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-19 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-19
- Minimum and the best number of sets for muscle mass - Based on science
- How I overcame my plateau (And tools to help with yours)
- Feedback wanted on routine!
- Stubborn fat
- How to balance running and bodyweight training+advice on routine
- Is my routine viable?
- Feeling nauseas after working out
- Should I switch to Recommended routine or continue my routine?
- Strengthen handstand push-ups
- A routine for post hip arthroscopy
- Feedback on Ab routine?
- James Grage/Undersun? Also, pullup bar that doesn't need a door frame?
- Martial arts as Cardio
- Strength training beginner - need some help
- need advice
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-19 Posted: 19 Jul 2021 04:00 AM PDT Welcome to the r/bodyweightfitness daily discussion thread! Feel free to post beginner questions or just about anything that's on your mind related to fitness! Reminders:
Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter! If you'd like to look at previous Discussion threads, click here. [link] [comments] | ||||||||
| Minimum and the best number of sets for muscle mass - Based on science Posted: 19 Jul 2021 07:59 AM PDT Hello guys. This sub is one of the first places where I started my journey with workouts in general. People here were very helpful, I've learnt a lot from them. I wanna say thank you and now it's my turn to share with you my experience. I've learnt a lot since then, read a lot of researches, because that's the main source that I'm learning from. I'd like to start a series of posts about... everything related with muscle and strength building etc. Everything is based on science literature. I leave a link to my instagram at the end of the post. You can find there this post with pics. I'll be grateful if you give me a like, follow and share it with friends :) I hope that I won't be banned because of that. TL;DR + summary at the end :) More sets = better?Minimum and the best number of sets for noticeable results Do more sets will always mean better results? Is there a maximum number of sets per workout/week? How to choose the right number of sets if our goal is muscle growth? Many people find it difficult to choose the right number of sets. It used to be difficult for me as well. First let's find out what factors affect the number of sets. Factors affecting the number of sets*This is a bit simplified and assumes that the rest of things remain the same and the only variable is the issue being described. 1.Number of workouts per week. Example: we've got 3 workouts per week, on each of them we do 4 sets of push ups (12 sets of push ups per week in total). Suddenly something happened in our life and now we have time for only 2 workouts. If we expect the same results as before we should increase the number of sets per workout to 6 so we still have 12 sets in total per week. 2.Reps in reserve (RIR). In general it's not the best idea to do each set to failure. Someone who does this, e.g. in each set does as much push ups as he/she can will not be able to (and probably shouldn't) as many sets as someone who keeps a rep or two (or more) in reserve ("tank"). 3.Recovery. Someone who sleeps well and enough, who don't stress as much in general in life will be able to recover better from harder workout. 4.Energy availability. The more calories we eat, the more we can do. 5.Training experience. Someone who is just starting their adventure with resistance training doesn't regenerate as well as someone who has several years of experience. 6.Drugs usage. External "boosters" allow us to do more and harder workouts in general. So what is the minimum number of sets we should do for muscle growth? Minimum number of setsLet's start with the minimum number of sets that's necessary for muscle growth. We've got a few papers here, e.g. D. B. Starkey et al., 1996; Bent R. Rønnestad et al., 2007; M. Bottaro et al., 2010; Heiki Sooneste et al., 2013. They show us that even 1 set to failure per workout performed 2-3 times per week is enough to notice muscle growth in untrained people. Karl J. Ostrowski et al., 1997 shows us that 2-3 sets to failure per week is enough even for experienced people. This is also confirmed by this meta-analysis (a research that analyzes more researches). Here's what we can read in summary: performing 1 set to or close to failure, 6-12 rep range, 2-3 times per week is enough to make significant progres in muscle mass growth and strength (1RM). In this interesting study one group did 3 sets of knee extension and 1 set of bicep curls, the 2nd group vice versa. 8-12 rep range, 2 times per week. There was a significant growth of bicep brachii in both groups, but not in rectus femoris. It can be caused by the reason that we use the rectus femoris muscle much more in our daily life than bicep and it's already not that easy to grow that muscle. Or some muscle groups need more volume than the others? We don't know yet, but more likely it's beacuse the first reason. It seems that for both unexperienced and experienced people 2-3 sets to failure per muscle group per week for significant muscle growth. But to be 100% sure I'd suggest to do twice as much if you're already experienced in resistance training. If training is not a priority for someone and doesn't care about maximizing results, even such a short workotu will be MUCH better than doing nothing.We can use this fact e.g. if we are on holiday or if we don't have enough time to do a full workout. Optimal number of setsWhat's the best number of sets which result in the best muscle growth and strength? Where's the upper limit above which we will not notice any greater gains? Or maybe more always = better? F. Damas, 2019 shows us that doing 12 sets results in only slightly more MPS increase (the most important process in muscle building, like adding another bricks to the wall which are our muscles) than doing 8 sets per muscle group per workout to failure and that difference in MPS increase was probably caused by more muscle damage in 12 sets group (bricks had to be used for repairing the wall rather than building bigger wall).Conclusion: the upper limit of number of sets per workout per muscle group is somewhere between 8 and 12. K. J. Ostrowski, 1997 were 3 groups: 1st was doing 7 sets for tricep, 2nd 14 sets, 3rd 28 sets divided into 2 training sessions per week. Growth of triceps for each group:Group 1, 7 sets: 2,3%Group 2, 14 sets: 4,7%Group 3, 28 sets, 4,8% We can see that the difference between group 2 and 3 was very little, almost unnoticeable.Conclusion: the upper limit of number of sets per workout per muscle group is somewhere between 7 and 14 sets (similar to the above research) B. J. Schoenfeld, 2016 meta-analysis summarized 15 studies comparing 1-4 vs. 5-9 vs. 10+ sets per muscle group per week. Muscle growth in 10+ sets was almost twice as large as in 1-4 sets. It is worth mentioning that the increase in 1-4 sets - although smaller - was still at a really good level. Generally speaking, 10-20 sets per week per muscle group is the best choice. If you do below 10 and the progres is a bit slow, then you should consider increasing the number of sets. On the other side, if you do more than 20 sets and you've reached plateau or the progres is slower and slower, you should consider decreasing the number of sets. S. R. Heaselgrave, 2019, 3 groups: 9 sets, 18 sets and 27 sets for bicep per week. The greatest increase in muscle mass were in 18 sets group, even though the difference between all groups wasn't that big. We should keep in mind a few things: 1.10-20 sets/week is an average value. There were single people in the study who responded better to a lower or higher number of series. 2.All sets were taken to or close to failure, 6-12 rep range. 3.Both too small and to many sets are not optimal for building muscle mass. It's worth remembering and start looking in that 10-20 set range per muscle group. 4.More is not always better! If the upper limit of sets is 20 it doesn't mean that we always should do 20 sets per week per each muscle group. Our body will quickly say "enough" and we'll not see any further progress. Muscles don't grow during our workouts, but afterwards. It's our body's response to the stimulus of workout that results in an increase in muscle mass. That's why must find a happy medium between a hard workouts and recovery. 5.The more advanced we are, the more sets we need. Closer and more frequently in 15-20 sets range per week than 10-15 (14 actually :D) TL;DR | SummaryThere's no one the best number of sets. It's very individual. This post is only a general guidline. Minimum number of sets for muscle growth: 2-3 for beginners, 3-6 for advanced, per week per muscle group, to failure. Optimum number of sets for muscle growth per workout: 5-10 per muscle group, to or close to failure Optimum number of sets for muscle growth per week: 10-20 per muscle group, to or close to failure No progress and you do 5-8 sets per muscle group per week to or close to failure? Increase number of sets No progress and you do 20-25 sets per muscle group per week to or close to failure? Decrease number of sets More does not always = better! So that's it for this post. I hope you like it. Share with me your opinion in the comments. If you've got any questions, go ahead, I'll try to help :) Here's the link to my IG, this post with pics, long version: Instagram post, long version [link] [comments] | ||||||||
| How I overcame my plateau (And tools to help with yours) Posted: 19 Jul 2021 12:35 AM PDT To start: In Feb I started working out again after the covid restrictions lifted and I could finally use the gym . I was 175lbs in Feb, and at the beginning of May I got down to 155lbs (I'm 5'10) through lots of cardio and a strict 1 meal a day + healthy snacks diet. Although I was thinner and healthier, my body fat percentage was higher than I wanted and I didn't have the definition I wanted either. For May and June I tried the same calorie deficit/diet I was at for losing the original 20lbs, but I stayed at 155lbs for all of June. I realized my new weight meant I needed less calories or to workout more and that my current calorie deficit was not working. I imagine that for many of us (myself included) this is a difficult thing to realize and it's where a lot of people get stuck as taking on a new diet and exercise regimen is sometimes overwhelming. EXERCISE The game-changer for me came in mid June when I found r/bodyweightfitness and began doing the recommended routine. Before I just was rock-climbing, hiking and doing a core routine. The routine (With modification) was outlined so well, and became something I could do routinely and religiously. Plus, having that structure was something difficult for me to find before, especially since figuring out rests and set #'s was something I wanted to get right. My new routine is climbing/cardio* Tues, Thurs, Sat (sometimes it's a climbing for cardio sesh and sometimes it's a projecting sesh) and doing the recommended routine Mon, Wed, and Fri. Sunday is a rest day. Not only does this regimen provide structure and overall improve strength/fitness, but my climbing abilities have gone up a grade in just the past month. *I realize not everyone can/wants to climb, so if you're reading this thinking this post won't help you, I implore you to see what I changed about my diet first. Additionally, climbing can be substituted with running or any other sport you like. The biggest changes occurred in my diet, and this has also been the hardest thing for me to maintain my whole life. As far as my history, my BMI as young teenager was around 27 my whole life; not obese, but not healthy at all. For Feb to May my diet was a greek yogurt with jam (110 calories), a peanut butter rice cake (250 calories), and whatever I wanted for dinner as long as it was less than 1000 calories. Already I'm guessing most of you see the problem. DIET With this diet I lost 20lbs in 3 months, didn't shit for 2 days at a time, and was always hungry. Nevertheless, I was happy with my results... until there were none. When I hit my plateau in May I started doing some research on different ways to improve my diet, but the answer was right in front of me the whole time: More protein, more food, more exercise. That's where I've always been overwhelmed before: How do I get the protein? How do I know if I'm over eating? How do I know the calories that I burn? How can I afford to eat well? All these questions were answered why I discovered several tools I've been using to make sure I'm doing it all right. Firstly, I got a food scale. This was to weigh out exactly how much of everything I'm eating so I know the exact calories, protein, carbs, etc. Super helpful for anxious people like me who obsess over food. Next I went to the super market and bought 3 days worth of meal prep. It was 40$, and I realized it was too much. This is where experimentation came in, and I came up with a diet plan for every day that is cost effective, in a calorie deficit, and has a good amount of protein. Here is that diet plan:
Overall this diet nets 1500-1700 calories a day (more if I toss in a banana or granola bar on especially hard days), and between 120-130g of protein which is 80% of my body weight. It also is cheapish, requires very little skill or energy to make, and provides what you need for CLEAN eating. In just the past week I've been able to send harder in the gym and lose .7lbs. Additionally, the skin on my lower abdomen is shrinking (evidenced by my caliper), and the veins on my arms and forearms are becoming more prominent. It's only been 2.5 weeks doing this diet+workout but I'm very excited with the results and wanted to share. I'll update if anything else comes up. Edit: I just wanna outline that my goals are to be leaner for climbing to achieve a better height to weight ratio. I also just like being leaner bc i think it looks good on me. [link] [comments] | ||||||||
| Posted: 18 Jul 2021 05:50 PM PDT Hello, I (102 LB 5"3 18 F) am a beginner in terms of working out on a scheduled plan and have been doing the following for about 3 weeks consistently. I have been enjoying it and have noticed some increases in my strength and stamina. I would greatly appreciate insight and feedback on my routine from those of you who are knowledgeable about fitness! I want to know, will what I am currently doing help me build a more visually toned physique? I want to get more toned and preferably get a more lifted booty and a smaller waist. Day 1 - GLUTES AND QUADS Squats 1 set 20 reps no weights 1 set 15 reps kettlebell 1 set 10 reps using dumbbell Narrow stance squats 1 set 20 reps no weights 1 set 15 reps kettlebell 1 set 10 reps using dumbbell Calf raises 1 set 20 reps no weights 1 set 15 reps kettlebell 1 set 10 reps using dumbbell Ab workout 3 sets of 10 reps Standing crunches Figure 8's Weighted pulse crunches Leg raises Heel toe touches (60) Bicycles (25) 1 minute plank Day 2 - UPPER BODY Pushups 3 sets of 10 Bicep curls 3 sets of 15 reps each side Plank 1 minute 3 reps Quadruped Dumbbell row 3 sets of 10 each side Up and down plank 3 sets of 10 Ab workout 3 sets of 10 reps Standing crunches Figure 8's Weighted pulse crunches Heel toe touches (60) Leg raises Bicycles (25) 1 minute plank Day 3 - GLUTES AND HAMSTRINGS Squats 1 set 20 reps no weights 1 set 15 reps kettlebell 1 set 10 reps using dumbbell Hip Thrust 1 set 20 reps no weights 1 set 15 reps kettlebell 1 set 10 reps using dumbbells Calf Raises 1 set 20 reps no weights 1 set 15 reps kettlebell 1 set 10 reps using dumbbell Ab workout 3 sets of 10 reps Standing crunches Figure 8's Weighted pulse crunches Leg raises Heel toe touches (60) Bicycles (25) 1 minute plank Day 4 Ab workout 3 sets of 10 reps Standing crunches Figure 8's Weighted pulse crunches Leg raises Heel toe touches (60) Bicycles (25) 1 minute plank (Repeat 2x) Day 5 - UPPER BODY Pushups 3 sets of 10 Bicep curls 3 sets of 15 reps Up and down plank 3 reps of 10 Quadruped Dumbbell row 3 sets of 15 each side Plank 1 minute Ab workout 3 sets of 10 reps Standing crunches Figure 8's Weighted pulse crunches Leg raises Heel toe touches (60) Bicycles (25) 1 minute plank Day 6 - GLUTES QUADS HAMSTRINGS Hip Thrust 1 set 20 reps no weights 1 set 15 reps kettlebell 1 set 10 reps using dumbbells Sumo Squats 1 set 20 reps no weights 1 set 15 reps kettlebell 1 set 10 reps using dumbbell Calf Raises 1 set 20 reps no weights 1 set 15 reps kettlebell 1 set 10 reps using dumbbell Ab workout 3 sets of 10 reps Standing crunches Figure 8's Weighted pulse crunches Leg raises Heel toe touches (60) Bicycles (25) 1 minute plank Day 7 Ab workout 3 sets of 10 reps Standing crunches Figure 8's Weighted pulse crunches Leg raises Heel toe touches (60) Bicycles (25) 1 minute plank (Repeat 2x) [link] [comments] | ||||||||
| Posted: 19 Jul 2021 07:52 AM PDT Hello reddit. I'm a teen(19), 180cm(5' 11") male. So for the past year or so I've been losing weight, mostly because of stress & low food intake. The highest I weighed was last year at 72kg (160lb). Right now I'm down to an alarmingly low 55kg (120lb). I've got rid of fat in my thighs, my neck and jaw and to some extent my belly. My Jawline is clearly visible now, and my biceps have started getting some definition. But one thing refuses to leave my side: Love handles. I don't understand why I still have that. Love handles and some belly fat perfectly hide my abs. I've been working out for about 90mins daily at home using some weights and resistance bands. I cut down on lots of fatty food and the only processed food that I eat is packaged greek yoghurt without preservatives. Can someone please help me with getting rid of them? I was told not to do cardio as it'll start eating my muscles as well. [link] [comments] | ||||||||
| How to balance running and bodyweight training+advice on routine Posted: 18 Jul 2021 01:02 PM PDT 18F here trying to become more stronger; currently can't do a full push up or pull up. For the past 2 years, I've just been running 5x a week and doing simple bodyweight workouts after runs(I did xc and track), but now I really want to get certain moves(like pull-ups, pushups, dips, ext.). So I was thinking of doing the recommended routine 2x a week(bc/ I still want to run at least 3x a week). Here's what my plan looks like so far: M-recommended routine T/W/Th-long run/interval run/easy run F-recommended routine Sat/Sun-rest day Does this seem like a decent plan? Will I still be able to make progress in strength with doing the routine only twice a week? And, in general, are there any runners here who have any tips on how to progress in both areas? Thanks in advance! [link] [comments] | ||||||||
| Posted: 19 Jul 2021 08:24 AM PDT The routine I'm doing follows the RR, but with some slight modifications. I'd like to gather some opinions with regards to how solid the routine is. Thanks for the help. 1st pair: dips /squats 2nd pair: pull ups /weighted single legged glute bridge 3rd pair: hanging knee raises / push ups 4th pair: rows / hollow body hold *Some of my reasons for making changes to the RR:
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| Feeling nauseas after working out Posted: 19 Jul 2021 10:33 AM PDT Hey, I've had this problem for a few months now and I couldn't find anything in the Q and A nor in the old threads so maybe you can help me. My problem is that I get an extreme feeling of nausea after / in the middle of workouts no matter the intensity. I just feel like I am straight up collapsing at that point and it is really really frustrating. I will add some information about myself so that you get a better idea of the situation: I am 23 years old, 1.96 meters tall and weigh around 84 -85 kg. Before the pandemic hit I was fairly well trained and went swimming once a week and practiced martial arts between 2 and 3 times a week, but when we entered the first lockdown I basically stopped working out altogether for about half a year. Since I started training again I always get this feeling of nausea on almost every workout including those that were extremely easy before the pandemic. In the beginning I still thought that maybe I was just too out of shape but it can't be that I still almost collapse during a beginner workout after a few months while training 4 times a week or can it?. My nutrition is not as good as it should be (too many sweets tbh) but it also isn't anything horrible. I rarely drink alcohol (maybe once every 2 months) and I don't smoke. When I went to the doctor to run some tests regarding blood pressure and the likes of it he also told me that everything was okay. If anybody has an idea on what this could be related to or what I should try please let me know as it is slowly but surely killing my enjoyment of sports all together when I am ending every training session with my head over the toilet trying to keep the contents of my stomach to myself. Cheers and thanks in advance 👍 [link] [comments] | ||||||||
| Should I switch to Recommended routine or continue my routine? Posted: 18 Jul 2021 11:04 PM PDT Hey all! I just found out about the routines in this sub. I've lifted weights before but stopped back in 2020 due to various reasons. Anyway, I tried calisthenics these past few weeks and made some newbie gains, but I'm wondering if I should continue doing this or switch to Recommended routine since I'm still a beginner. But I've also read in this sub that switching routines too soom is bad. Or should I just modify some exercises in here so that it would be more effective? This is my routine: MWF: I switch between upper day A & B Upper A: Ring push ups x 50, Pull ups x 50, ring support hold (to prepare for ring dips). Will add more push ups every week, will also add arch pull ups for some pull up sets. Upper B: bodyweight ring rows x 50, elevated pike push ups x50. Handstand wall holds (if that's the correct term for that). Next progression are handstand push ups and front lever progressions. TTh: lower body Pistol squats x25 each leg (addijg more every week) lunges x50 (adding more every week) Calf raises x50 (I won't add something to this soon, I'm pretty sorr after 50 calf raises) Will add a hinge exercise this week. I'm really torn, should I switch? should I modify? Should I add something? My goal for now is strength btw [link] [comments] | ||||||||
| Posted: 19 Jul 2021 12:34 AM PDT Hi there! So I manage to do few HSPU, with a perfect form I can do around 3. So overall I feel there is 2 major motions: 1: pushing your bodyweigth against gravity, 2: pulling your body from diagonal position to complitely vertical position. So, with that in mind, I think I know how to improve the pushing motion (HSPU on a wall, military press, pike push-ups....), but how do you train the 2nd motion? I guess learning float to handstand could help? And how about working on tucked planch to handstand? Let me know if you feel there is a 3rd motion to take into account and how to strengthen it! Cause I'm feeling a bit stuck around the 2-3 max HSPU which is frustrating now :( [link] [comments] | ||||||||
| A routine for post hip arthroscopy Posted: 19 Jul 2021 07:08 AM PDT I (M37) will be getting a hip arthroscopy in a few weeks to repair a torn labrum. I'll be working with my physical therapist for 10-12 weeks afterwards to specifically work on regaining hip mobility and strength. The first week or so is expected to involve no weight bearing on my left hip, with increasing weight as the weeks go on. Full recovery, which for me means a return to trail running, is expected to be closer to six months. I currently do body weight routines to support my running. My own regular routine is very similar to The Minimalist Routine. Once or twice a week I do a heavier strength session that focuses on legs and core. I have a small setup at home, with rings, a box, olympic bar, hex bar, dumbbells, kettlebell, and lots of bands. I'm looking to put together about an hour long routine that I can do 3-5 times a week to help maintain the mental habit of working out regularly, and maybe provide some aerobic benefits (though I know it won't replace running). I'm also interested in exploring some upper body workouts, to contrast the years I've spent on various leg routines! I'm around level 3 or 4 for the upper body progressions that make up The Recommended Routine. The exercises in the routine will need to avoid using my left hip very much. My right hip is perfectly fine, so I'm hoping I'll be able to keep doing my ring rows with just my right leg, for example. Thanks in advance for your suggestions. [link] [comments] | ||||||||
| Posted: 18 Jul 2021 05:36 PM PDT Hi! I (18 F) have been doing the following workout daily for about a week and a half and I have been having a lot of fun. I mainly chose exercises that I genuinely enjoy doing, and it probably goes without saying but I do not know a lot about fitness. I was wondering if doing this daily would likely yield me a smaller waist and potentially visible abs? I have a very low body weight percentage and am petite so hopefully that helps. Please let me know if there are good modifications I should make to this to get the max possible improvements to my mid-section! Thank you. Ab workout 3 sets of 10 reps Standing crunches Figure 8's Weighted pulse crunches Leg raises Heel toe touches (60) Bicycles (25) 1 minute plank Thank you so much for your time and for sharing you insight with me! [link] [comments] | ||||||||
| James Grage/Undersun? Also, pullup bar that doesn't need a door frame? Posted: 18 Jul 2021 05:27 PM PDT Hi, I've been using round resistance bands with handles and I'm loving the portability and minimalism of bands but I wasn't thrilled with the bulky handles, so I was looking around for alternatives and found James Grage's youtube channel. It looks like he has a solid program that includes the bands and app-based instruction, is anyone here using his programs and if so can you share your thoughts? I find myself floundering around trying to figure out or remember which exercises to do next or spending inordinate amounts of time 'researching', so I think a program that takes the guesswork out of the process might be helpful for me, but I've been suckered into paid apps that turned out to be garbage before so it would be good to get unbiased opinions. One other question - I have a pullup bar that fits over the frame of a door but the place I just moved to has frameless doors so that sucks. Does anyone know of an alternative that doesn't require a frame or drilling holes in my rental? Seems unlikely but hey, you never know! Thanks! [link] [comments] | ||||||||
| Posted: 18 Jul 2021 02:10 PM PDT Guys have a question regarding a workout plan I've made for myself. I have intermediate experience with working out. I work out using both weights and calisthenics (25% and 75% approx respectively). Push day (DAY 1): 3 supersets, 2 sets each, 3 exercises per each set, 12-15 reps. Leg day (DAY 2): 3 supersets, 2 sets each, 4 exercises per each set, 12-15 reps. Pull day (DAY 3): 3 supersets, 2 sets each, 3 exercises per each set, 12-15 reps. If I can avoid cardio on strength training can I do rest 3 days Martial arts focused (40-50 minutes) Martial arts training would be more cardio-based with a bit of core and strength training. Could it lead to overtraining? Will it be sufficient Cardio? What do you guys think? My stats are: 163 cm/ 55 kg/ 21 years old [link] [comments] | ||||||||
| Strength training beginner - need some help Posted: 18 Jul 2021 11:48 PM PDT Hey there, am trying to get back in shape after a long pandemic year. Been running a bit every week, mostly 5-6km runs, did a 11km the other day just went for it. Getting a decent good aerobic base where I can get back into hiking etc. But I'm lacking one thing, strength training. I'm pretty tall about 190cm and weighing about 74kg so I'm more a lengthy slim frame. I'm afraid running will make me even more slim than I'm. I have a pull up bar at home that I used to do back more often, was able to do 10 pull ups and now back down to 6. I'm not that great with push ups either more than 20 per rep. Need some guidance for a good tested routine to start with to complement with running / endurance training. Something that doesn't require the gym and maybe just body weight exercises or I purchase some dumbbells, maybe a kettlebell? (no idea how to train with kettlebells) to complement my pull bar at home. I'm sure you guys know a solid routine for strength training to get me more lean and reduce body fat. Cheers guys! [link] [comments] | ||||||||
| Posted: 18 Jul 2021 12:33 PM PDT I am 16 years old and started working out in a gym about 6 months ago. When i started i had very low muscle mass and weighed around 60-65kgs (183cm), now i am 78kgs and have been hitting gym 3-5times a week. My daily calorie intake is around 3500-4000kcal which contains a lot of protein and carbs. My question is - Is it good idea to cut down to 70kgs to look leaner or should i keep bulking? Or it would be pretty much pointless because 6 months isnt enough time to build enough muscle mass and i will end up looking skinny? Any advice is welcome from somebody whos more experienced than me. Thanks [link] [comments] |
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