/r/Fitness

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6

Daily Simple Questions Thread - March 28, 2024

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.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.

Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

3 Comments
2024/03/28
09:00 UTC

53

Rant Wednesday

Welcome to Rant Wednesday: It’s your time to let your gym/fitness/nutrition related frustrations out!

There is no guiding question to help stir up some rage-feels, feel free to fire at will, ranting about anything and everything that’s been pissing you off or getting on your nerves.

336 Comments
2024/03/27
09:00 UTC

7

Daily Simple Questions Thread - March 27, 2024

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.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.

Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

345 Comments
2024/03/27
09:00 UTC

48

How should my performance in the gym change while cutting?

Hello all, I’ve been bulking consistently for about 3 months and have definitely gained some weight. Some fat for sure as well (family roasted me). I’m planning on going on a short 3-4 week cut as I have a wedding coming up. I’m genuinely also curious as to if I have gained muscle. Now I know eating in calorie deficit with higher protein and less carbs is probably ideal when it comes to diet but how would I go about this when it comes to gym performance? Do I keep trying to increase the weight or reps each session? Should I try to change up workouts? Or should I do less weight more reps? Also should I start incorporating cardio into my routine? Any help on cutting in general would be greatly appreciated.

63 Comments
2024/03/27
00:17 UTC

566

Five Years Without a Rest Day

Hello, /u/gzcl here with another post about training without rest days. I recently crossed the five-year mark of training without rest days, so I figured it warranted an update.

Here is the update from last year. Many other details about my training, including videos of PR lifts, can be found in my post history, Instagram, YouTube, and blog. Each is linked throughout this post.

Before we get into the post, I want to be clear that I am not saying that everyone should train without rest days, or that nobody needs them, or that I’m better than anyone because I have not taken rest days, or that rest days are inherently useless or bad, or that not taking rest days always produce better results or training like this makes me a hard-core tough guy type. So, please, do not read into this post such contrivances.

Again, this post is not telling you that you absolutely do not need rest days, no matter what. This post is critical of rest days because it has been my experience that rest days are often taken for granted and are therefore abused; something which may inhibit training rather than aid it.

Now, I would like to address some basic facts of who I am and what my situation is. These things will provide insight into why I chose to train without rest days, how I am able to do it, and why I am here encouraging you to consider whether rest days are necessary, based on your circumstances, abilities, and goals.

About me:

Age: 38

Years Training: 15+

Bodyweight: 205 to 210, daily average. (Up from 158 on day 31 of training without rest days)

Height: 5’5”

Recent 1-Rep Maxes: 525 squat, 340 bench, 600 deadlift (no belt), 250 strict press.

All these lifts were performed within the last year of training without rest days. The only lift that is not an all-time PR 1RM is the bench. That is because the bench press messes with my shoulder, a longstanding injury that I am always training around as best as I can; my lifetime 1RM bench PR is 380 pounds. While 635 pounds is my best deadlift, it was with a belt, so the above linked deadlift is a PR of significant variation.

Training Environment: Home gym for the first three-ish years of training without rest days, then I opened my own gym. I train at very high elevation (over 10,000 feet) in a well-outfitted commercial facility.

Health: No chronic illnesses or diseases. I very rarely get sick. In these five years there was only one time where I had very bad congestion. I still trained. I opted to do a conditioning workout of KB swings and push-ups. It was a great choice at the time because I felt much better the next day. The worst are migraines I get somewhat frequently. When this happens, I will just go lighter or change the plan of the day to doing arms, as those workouts are less stressful in general. If I am even feeling a bit under the weather, I train with reduced volume, intensity, or both, depending on the day and my assessment of where I am then standing recovery wise.

Injuries: No serious recent injuries, mostly just training around or in consideration of preexisting injuries (sustained before training without rest days). This has limited the frequency of very heavy lifting, so I’ve opted for more of a volume, and therefore, lighter weight approach in general. That said, I’ve still hit 1RM personal records in these five years. I’m just not lifting heavy each week because when I do I increase my chances of aggravating an old injury.

Drug Use: No, I am not using steroids, testosterone, SARMS, or other such chemicals, peptides, hormones, etc. I do have low test and nearly a decade ago I tried TRT for a year. It did not help me. I do not claim to be a “lifetime natural.” These five years of training without rest days was not benefitted by using such performance enhancements.

Diet: Whatever my wife makes, or wherever we go out to eat (which is mostly Mexican food). I do not adhere to a strict diet. I eat a lot of breakfast burritos which have plenty of eggs and meat. Most of my diet is based around red meat, especially dinner. Lately, my household has been having a lot of hot pot, which is a copious amount of thin sliced meat, golden radishes, various noodles, and rice cakes. For the last five years I have been rotating different lengths of bulk and cut cycles. I have gained about 50 pounds in this period.

Supplements: I try to take creatine and vitamin D consistently. Sometimes I miss days. Same goes for electrolytes. I may incorporate other supplements from time to time, such as fish oil, but have found much of that to have no clear benefit to performance. Not that I doubt those things. It just isn’t a priority for me.

Sleep: Average around 6 to 8 hours per night. Sometimes I get less, as I do suffer from sleepless nights occasionally. These may be just 2 to 4 hours of sleep. Still in such cases I will train, adjusting the goal of the session as needed. I do try to have a relatively strict bedtime.

Why do I train daily?

  1. To see if I can.
  2. Because I enjoy the process (despite some torturous individual sessions).
  3. It improves my mood and general outlook on life while at the same time improving my quality of life by making everyday tasks easier (shoveling snow in particular) by limiting the impact of old injuries.
  4. It keeps my efforts in the gym better regulated so that I do not go overboard in a single session (“because tomorrow is a rest day”) and risk injuring myself, as I’ve done many times in the past when I was taking rest days.

What does my training look like?

The overwhelming majority of my workouts are based on my General Gainz training framework. You can read more about programs and constructing workouts with GG on my blog. A very detailed description of GG and a progression constructed from that framework can be read in my blog “General Gainz Body Building.” Searching “General Gainz” on reddit will provide many reviews as well as examples of programs others have created with the framework or adapted existing programs to their needs and goals.

In a nutshell, nearly all my workouts are based around using weights. When on vacation I’ve had to do a few bodyweight workouts. Those would typically be done for reps against the clock, so a conditioning session. That said, I estimate that 99% of my workouts these last five years used weights of some kind (bars, dumbbells, kettlebells, cables). Most of my workouts in these five years have consisted of adding reps until I reach a determined volume threshold, then adding weight (this is called accumulation). By training in this way I have managed to set many rep max PR’s. This is especially true for the squat because last year PR’d rep maxes from 1RM (525LB) to 100RM (135LB).

None of my workouts these last five years have consisted of only doing stretching or yoga, or going for a walk, hike, cardio only, or other such activities. I do not call shoveling snow a workout, nor chopping wood. As I live at over 10,000 feet elevation, my winters have plenty of those things which I just call “living.” Some days I’ll shovel snow for a few hours, then workout. That’s just how it is. In general, my training resembles those common traits of strength and conditioning and/or bodybuilding training.

Because consistency is my primary goal, I am not stuck to a certain split or weekly training schedule. I have a loosely planned schedule and shift days as needed, based on how I assess my recovery. If I planned to squat but my legs are still very sore from a few days before, I will push that a day or two later, instead opting to do something like press. I have found that while I have successfully trained full body for many weeks on end, it does become tiresome, so when it does, I’ll shift to a movement or body part split.

There have been several periods of time in these five years where I have trained the same lift every day for many weeks. I have done this for squat, press, and most recently, the deadlift. Such periods were great for developing those lifts. In each time I was able to reach goals, setting new personal records. Just last week I hit a 600-pound beltless conventional deadlift, a lifetime 1RM PR (the most I’ve ever deadlifted without a belt). That came on the heels of training the deadlift for ten weeks, every day (at submax weights and submax volume). Before testing that 1RM I did take two days off from deadlifting (training shoulders and triceps respectively). For context, in October 2023 I barely completed a 545-pound deadlift while wearing a belt (and with the hype of doing that lift at my gym’s deadlift party).

Most of my workouts are an hour or less. If I do a conditioning workout, I try to keep those around 20 to 30 minutes. If you want to see more specific examples of workouts or lifts I’ve done, you can see those on my Instagram, YouTube, blog, and previous posts here on reddit.

The goals of this post are to prove that:

1. Rest days are just another training variable that can be manipulated to benefit training.

Rest days are like the weight on the bar, the number of reps, total volume, variety of exercises, rest times, lift frequency, and so many other variables when it comes to training. There is no optimal frequency of training that applies to everyone. Likewise, there is no optimal frequency of rest days that applies to everyone. Such is the nature of individual differences. When not taking rest days, other variables need to be adjusted to account for training the next day.

Does this mean you probably cannot train every day to complete exhaustion, taking every lift to absolute failure? Yes. However, because training frequency is higher without rest days, that means skill development can be emphasized. This means greater efficiency and lower risk of injury, thereby improving work capacity and recovery potential. Over time these improve how well you can recover from heavier and/or higher volume workouts. So, as work capacity and skill increases, your ability to perform and recover from tougher workouts more frequently will likewise improve.

2. Excluding rest days does not necessarily inhibit progress to either size or strength.

Before these five years I trained with rest days. I had competed in powerlifting for several years. During that period I won best lifter at a state championship as well as competing several times at the USPA American Cup and the IPL World Championships, often placing first in my weight class. I was decently strong for a lightweight powerlifter who moved up from the 148 class to the 181 class over four years.

I am now bigger than I’ve ever been, both in terms of overall bodyweight and the measurements across my shoulders, chest, legs, and arms. I recently achieved 18” arms for the first time in my life; a goal I had set a few years ago. I also set all-time personal records in many lifts, despite not training how powerlifters usually do.

Not only that, but I have trained several clients who also no longer take rest days. Each of them improving their own size and/or strength. So, not only have I grown bigger and stronger without rest days compared to those times when I was taking rest days, I have also witnessed others do the same. I credit this largely to increased training frequency and finally prioritizing more impactful recovery habits (sleep, nutrition, hydration, and de-stressing). When it comes to recovering from training, those practices matter a whole lot more than days of inactivity (AKA “Rest Days”).

3. Excluding rest days is a great catalyst for improving training consistency.

When taking rest days it was easy for me to justify going too hard because “tomorrow is a rest day.” This would frequently result in going too hard, thereby necessitating unaccounted for deloads and rest days (at the time I thought rest days were a make-or-break recovery factor). Such training is akin to two steps forward one step back, and sometimes, many steps back. That kind of regression can be demotivating, which may result in a period of not training at all. While I didn’t have many of those periods, and was consistent before training without rest days, now my training is far more consistent. Not only in terms of frequency, but also in terms of intensity, volume, and effort.

Without rest days I have learned how to better dial in my training, resulting in more effective workouts. Such compounding results add up! Training without rest days is now one step forward, followed by another, and countless others. Because my training is better regulated without rest days, I have not sustained a major injury that resulted in significant setbacks. Lastly, I don’t have to drag myself into the gym anymore. It is now just something I do, and I am nearly every day looking forward to my workout (some workouts I know will be grueling, and I do not look forward to those as much). This is because nearly every workout produces results, albeit small; they are frequent and just as rewarding.

4. Excluding rest days can improve training knowledge (knowing how to train).

Because I am not taking rest days I must account for the other variables when it comes to my training and align those in such a way that both produces results while at the same time allowing for training again tomorrow. This means that I am more aware of my effort, volume, and intensity. Without rest days, learning how to train happens faster, resulting in better progress sooner. I am now better at choosing exercises that benefit me and the way in which I execute those movements. For example, I am no longer benching as often because I feel I should, or simply that it is “in my program, so I must do it.” Rather, I limit that as needed while being more aggressive with other upper body pressing movements.

Similarly, I am better at constructing and executing fruitful workouts, compared to times past, when I would frequently go off plan and do more than needed, at the time believing that pushing myself to complete exhaustion and nearly always taking sets to failure was necessary to progress. That is not the case for me, or anyone. While I do believe that minimal is not optimal, the idea that more is always better is also not true. When it comes to training, as much as you can recover from is best. The only way to know that limit is to train enough to learn what that limit is and the various ways in which that limit can be reached; all while understanding that your limit will increase over time, and when it does, so too must your training.

5. Rest days are not the make-or-break factor when it comes to recovering from workouts.

As I’ve said many times these last five years, the recovery habits that matter most are sleep, nutrition, hydration, and de-stressing. Rest days, meaning days of inactivity, are at best the worst form of recovery. Recovery depends on your work capacity. If you can only do little, you can recover from little. Gradually improving your work capacity through training increases your ability to recover. That process requires the all-important factors of sleep, nutrition, hydration, and limiting non-training related stress, not sedentary days.

Days of inactivity are counterproductive most of the time. Such days would be better spent doing low-impact training like pushing a sled, or cardio, thereby improving your work capacity and therefore your ability to recover from future workouts. If rest days were necessary, then I would not have grown as big and as strong as I have in these last five years. I’ve seen many people online say that not taking rest days produces negative results, guaranteed injury, burnout, and other such undesirable outcomes. The opposite is true, that is, if you learn how to train without rest days, something which necessitates prioritizing genuine recovery habits.

Common Objections

In previous posts here on reddit, or as I’ve experienced on social media, people have said a few things about my not taking rest days. Here I will address these common objections and criticisms to training daily.

1. “But you cannot train hard” or “You’re not training hard enough” by not taking rest days.

Response: In these last five years I have grown bigger and stronger than I’ve ever been. My training is effective. With it I have achieved many goals. Whether you call it “hard” means nothing in the face of my results. Hard training, while important, is not the harbinger of results. Consistency, effort, and patience are. Daily training bolsters those three all-important factors.

The definition of “training hard” is individually dependent. Some will say that all sets must be taken to failure, or very close, to train hard. Others will say that massive amounts of volume are needed to train hard. Still more will say other things about what it means to train hard; drop sets, limited rest, supersets, no machines, “functional training” only, etc. In every case the assumption is that training hard, every workout, is necessary to progress in the gym. The reality is that our definition of hard is only as hard as we’ve ever pushed ourselves. Your hard may be my easy, or vice versa.

That “training hard” is necessary to progress is a false premise often made by those whose egos are built on how hard they proclaim their training to be. The fact is, my training is as hard as it needs to be, based on the session’s goal and how I determine my recovery to be. I have done many of the hardest workouts of my life in these last five years. But many are not nearly so difficult. Not every session needs to be as tough as the one before it. This truth is obvious when comparing leg workouts to arm workouts. Leg days are a meme for hardship whereas arm days are often believed to be easy – because it is true! Even the hardest arms workout pales in comparison to the hardest legs workout. I will always do an arm workout when I am not feeling well because they are the easiest workouts to do with a high degree of focus, quality effort, reps, and volume.

Training consistency and recovery from that training matters far more than proximity to failure, or the volume of a single session, or other such minutia of which so many overemphasize so that they can deem their training “hard” (and therefore, themselves). For me personally, I find lifting near max weights to be a whole lot harder than doing near max volume. It is tougher for me to recover from. Therefore, I do a lot more volume-based training. Does that mean my training is always easy because I prefer it? I guess in some way, yes. But I do not train so that I can feel hard or say that I do hard things. I train, firstly because I enjoy the process, and secondly, so that I can achieve goals.

Is that process sometimes difficult? Yes. Does progress depend on training always being difficult? No. Sometimes one more rep or one more pound comes easily, and those are just two forms of many kinds of progress to be made in the gym.

2. “Training every day doesn’t make you more hard-core” and “Hard-core lifters cannot train daily” (therefore, I am not hard-core, as such accusers themselves identify).

Response: I agree with this. I am not hard-core for training daily. Furthermore, manufactured hardship, as weight training necessarily is, is something I do not see has being inherently or distinctly “hard.” There is nothing “hard-core” about the gym. It is quite a comfortable hobby, even when it is difficult. Even when there is pain, or, paradoxically, discomfort, the act of weight training is safe, nearly always indoors in climate-controlled gyms, with purpose-built equipment, done for self-improvement via sustained incremental progress. It costs money and time. It is firstly, a selfish act. It is, therefore, not a practice through which one experiences genuine hardship and thereby becomes hard themselves. Lifting weights is a luxury, a pleasure, and therefore, not hard-core. I don’t pretend it is and hope more begin to see it my way.

3. Training every day is not optimal.

Response: This argument is often paired alongside the idea that training hard is required to progress. Thus, rationally (though incorrect), if training hard then rest days are necessary because if you are not taking rest days then you cannot be training hard. Superficially, this makes sense. However, after a moment of deeper consideration, even the meatiest head will see that it is possible to train hard one way and the next day train something else just as hard. Such is possible when employing any kind of split, whether that be by movement, or body part, or other variables such as volume, intensity, or density.

As touched on in the previous section, sometimes progress comes easily. It has been my experience that with a sensible structure and methodical progression, bolstered by keen autoregulation practices, that adding another rep or putting on five more pounds is less daunting compared to those times when I was always grinding myself into dust trying to eek out every pound, every rep, at every opportunity – at the cost of pain, which I conflated with progress; a common outlook regarding training. Such a mindset about training is based on the fear of missing out (FOMO), which from my experience, produces short lived results, injuries, and dwindling enthusiasm in the gym.

There is no standard of “optimal” that applies to everyone. The most recoverable work is optimal. That depends on the individual. That said, there is truth in the importance of frequency, volume, intensity (meaning load respective of 1RM), and effort. None of those things can be eschewed completely. Each is a variable that must be deliberately adjusted based on the individual’s goals and abilities. The first among those variables is frequency, something which rest days inherently limits. Higher training frequency means more opportunities to reach the limit of recoverable work, which is always the most optimal way to train. Frequency is king among variables (Mentzer cultists in shambles).

4. “But you would be bigger and stronger if you were taking rest days.”

Response: Such hackneyed remarks are made by those trying to ignite FOMO within me without considering my training history. For a decade I took rest days and “trained hard” (as I understood it then). I was strong then. But now, I am both bigger and stronger – without taking rest days.

This bromide idea is held by those say, “Rest days produce results, not the training” in one breath and in the next say, “I train harder than you, so I need rest days.” So, which is it? If the first, then training hard does not matter, only the rest days. If the second, then the training matters more than the rest days. The third position is that both matter equally, then necessitating equal rest days to training days, something not seen amongst the biggest and strongest lifters who often promote training up to 6x a week and sometimes multiple times per day.

This statement placates the accuser who themselves has FOMO about their training and their recovery, believing that without rest days they would be missing out on gains. I would bet the opposite because I’ve experienced it myself. Rest days limited my progress because I trained less and my training was less recoverable because I over emphasized the importance of inactivity, placing it above better means of recovery.

Rest days improving recovery is not a guarantee for everyone, because as I said above, rest days are merely another variable. They are not a fixed need and are the lowest tier of importance when it comes to recovering from workouts. Do some people need rest days, yes. Might they see better results without them? Perhaps. That is only knowable if one attempts to train without rest days, adjusting other variables as needed, including prioritizing the more important aspects of recovery (sleep, nutrition, hydration, and de-stressing).

5. “The science shows that rest days are needed to progress.”

Response: This is a false claim made by those appealing to an authority which they have no meaningful connection to or understanding of. There is not a single study that unequivocally proves that regardless of how one trains that rest days are required to get bigger and stronger. Such claims are often paired with remarks about “CNS burnout” or “systemic fatigue” which is also false. Lifting weights is remarkably easier to recover from than other activities, in particular running, which people do daily for years on end without objection. How? By adjusting the many variables we have at our disposal to increase our training frequency.

Though some authorities on training may claim rest days are needed, they lack practical experience training without them while at the same time carrying a bias due to their investment in particular methods of training and the brand in which their status rests upon. Might rest days be needed because of the way they train and their recovery habits? Sure. That, however, does not prove that progress cannot be made unless rest days are taken. One such figure is Mike Israetel, PhD., who made a video on this topic, which I responded to here. Though highly credentialed and regarded in the training community, his take is remarkably bad, irrational, and contradicts his own material.

Conclusion

Rest days, commonly practiced as day of low activity or inactivity, encourage doing too much in the gym in a single workout than one can recover from while at the same time limiting training frequency and therefore slow the improvement of work capacity and skill development. That was the case when I was taking rest days during the first decade of my training and I am sure it is for many of you. Therefore, I argue that rest days can inhibit progress rather than help it, as they did my own. As a result of my experience, I encourage you to see if increasing your training frequency (with a likewise increase in your recovery habits; sleep, nutrition, hydration, and de-stressing) will increase your results.

Consider whether rest days are something that inhibits you or benefits you. Are rest days when you backslide, eat poorly, sleep little, and stress over other parts of your life? Are they days you take because you find yourself going too hard in the gym and frequently grinding yourself into the dirt and potentially causing injury? Or might rest days be days you need because you simply do not like training? Think about your rest days and why you take them, and how you can make them better – perhaps including not taking them and training instead. Decreasing days of inactivity might not mean lifting weights more often, but perhaps doing more cardio, or some other form of physical exercise that you enjoy. Training without rest days for you does not have to look how it does for me. Find the appropriate level of activity for you, and should you find that to be lacking, strive to gradually do more.

227 Comments
2024/03/26
15:50 UTC

13

Daily Simple Questions Thread - March 26, 2024

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.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.

Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

352 Comments
2024/03/26
09:00 UTC

42

Moronic Monday - Your weekly stupid questions thread

Get your dunce hats out, Fittit, it's time for your weekly Stupid Questions Thread.

Post your question - stupid or otherwise - here to get an answer. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. Many questions get submitted late each week that don't get a lot of action, so if your question didn't get answered before, feel free to post it again.

###As always, be sure to read the FAQ first.

Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search fittit by using the limiter "site:reddit.com/r/fitness".

Be sure to check back often as questions get posted throughout the day. Lastly, it may be a good idea to sort comments by "new" to be sure the newer questions get some love as well. Click here to sort by new in this thread only.

So, what's rattling around in your brain this week, Fittit?


Keep jokes, trolling, and memes outside of the Moronic Monday thread. Please use the downvote / report button when necessary.


"Bulk or cut" type questions are not permitted on /r/fitness - Refer to the FAQ or post them in r/bulkorcut.

524 Comments
2024/03/25
07:07 UTC

9

Daily Simple Questions Thread - March 24, 2024

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.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.

Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

355 Comments
2024/03/24
09:00 UTC

22

Victory Sunday

Welcome to the Victory Sunday Thread

It is Sunday, 6:00 am here in the eastern half of Hyder, Alaska. It's time to ask yourself: What was the one, best thing you did on behalf of your fitness this week? What was your Fitness Victory?

We want to hear about it!

So let's hear your fitness Victory this week! Don't forget to upvote your favorite Victories!

96 Comments
2024/03/24
09:00 UTC

94

Gym Story Saturday

Hi! Welcome to your weekly thread where you can share your gym tales!

222 Comments
2024/03/23
09:24 UTC

20

Daily Simple Questions Thread - March 23, 2024

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.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.

Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

381 Comments
2024/03/23
09:00 UTC

10

Daily Simple Questions Thread - March 22, 2024

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.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.

Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

284 Comments
2024/03/22
09:00 UTC

34

Physique Phriday

Welcome to the Physique Phriday thread

What's the point of having people guess your body fat? Nevermind that it's the most inaccurate method available, (read: most likely way wrong - see here) you're still just putting an arbitrary number to the body you have. Despite people's claim that they are shooting for a number, they're really shooting for look - like a six pack.

So let's stopping mucking around with trivialities and get to the heart of the matter. This thread shall serve two purposes:

  1. Physique critiques. Post some pics and ask about muscles or body parts you need to work on. Or specifically ask about a lagging body part and what exercises worked for others.
  2. An outlet for people that want to show off their efforts that would otherwise be removed due to Rule 4, and

Let's keep things civil, don't be a creep, and adhere to Rule 1. This isn't a thread to announce what you find attractive in a mate. Please use the report function for any comments that are out of line.

So phittit, what's your physique pheel like this phriday?

100 Comments
2024/03/22
09:00 UTC

199

You've got 20 minutes to workout. What do you do?

Something got in the way so you've got 20 minutes instead of 60-90. Skip workout? Myo reps? Giant sets? Super sets?

597 Comments
2024/03/20
17:26 UTC

33

Daily Simple Questions Thread - March 21, 2024

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.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.

Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

406 Comments
2024/03/21
09:00 UTC

88

How to push yourself close to failure without ego lifting?

So I am kinda new to taking lifting seriously so I chose to get most of my workout plans from google and simply alter them. In one of the articles I was reading it said that as a beginner I should increase my weight/ and or number in set each workout due to the fast increase in muscle I will have due to being a beginner. While I already expected not to notice anything for a while the lack of change in two months is not concerning however I simply can't keep up with the adding weight aspect. I can lift the weight but I just can't keep good form and go on for that long of sets with those standards. This week I had to save myself twice while lifting (once while on bench and the other whilw squatting) nd I just don't think this is substantial. Any tips to get past this hurdle would be helpful. Also while I am here below are some more niche problems I have been having with the gym that a answer would be helpful.

  1. Why am I stuck at a weight? I understand that earlier I started in the post that I don't mind but thoughout 2 months I haven't gained a single pound. Since I was about 14 I have always been very lean, but I feel it has gotten to the point where my body is fighting me actively. To the point where it feels almost unhealthy and unsafe to fight it.

  2. How to not feel discouraged after failing a set? Due to lifting alone all I feel are infinite eyes looking at me when I fail a low bench. Due to me always being small the weight I am failing are also small. Due to this I just get up and leave after I fail to close grip bench 2 35's and have to roll the little weight of of me. When this happens I just get up and act like I just finished and leave despite just starting due to dying of embarrassment.

Sorry that this post is unorganized I just left the gym prematurely due to the problem explained in number two and would rather not feel terrible for doing that again. Thank you in advance and have a good day.

141 Comments
2024/03/20
02:37 UTC

73

Rant Wednesday

Welcome to Rant Wednesday: It’s your time to let your gym/fitness/nutrition related frustrations out!

There is no guiding question to help stir up some rage-feels, feel free to fire at will, ranting about anything and everything that’s been pissing you off or getting on your nerves.

452 Comments
2024/03/20
09:00 UTC

14

Daily Simple Questions Thread - March 20, 2024

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.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.

Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

385 Comments
2024/03/20
09:00 UTC

7

Daily Simple Questions Thread - March 19, 2024

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.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.

Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

463 Comments
2024/03/19
09:00 UTC

248

Lat pull down too heavy and too high

My weight is 88kg and my lat pull down weight is 115kg. I am 1.76m high. The problem is that I can't reach the bar while sitting and if I hang myself on the bar, its obviously not moving. Do you guys know any tool, I could hang between the hook and the bar to make it hang a little bit lower?

226 Comments
2024/03/19
03:04 UTC

72

Gym after swimming?

I’m a swimmer and sometimes have trouble balancing lifting and swimming. I’ve been blowing off swimming in order to lift and have gotten a lot stronger but suffer at meets. I want to do both but the only way that works for my schedule is if I lift right after I swim. Any tips to still have an effective lift while fatigued? (Currently running a PPL)

76 Comments
2024/03/19
01:51 UTC

40

When to breathe during resistance training?

Whenever i try to breathe i feel kinda weak so i just hold my breath. I heard that’s really dangerous but i also read somewhere that it’s okay for smaller weights. I haven’t had any trouble so far.

For lifting heavier weights, when do u breathe? Idont understand what eccentric and concentric are. Pls help.

56 Comments
2024/03/19
01:16 UTC

77

r/Fitness is now open for posting again

Subject to all the rules, obviously.

For all context, see here:

https://www.reddit.com/r/Fitness/comments/1beuqhh/the_future_of_rfitness_update_2/

0 Comments
2024/03/18
19:33 UTC

30

Moronic Monday - Your weekly stupid questions thread

Get your dunce hats out, Fittit, it's time for your weekly Stupid Questions Thread.

Post your question - stupid or otherwise - here to get an answer. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. Many questions get submitted late each week that don't get a lot of action, so if your question didn't get answered before, feel free to post it again.

###As always, be sure to read the FAQ first.

Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search fittit by using the limiter "site:reddit.com/r/fitness".

Be sure to check back often as questions get posted throughout the day. Lastly, it may be a good idea to sort comments by "new" to be sure the newer questions get some love as well. Click here to sort by new in this thread only.

So, what's rattling around in your brain this week, Fittit?


Keep jokes, trolling, and memes outside of the Moronic Monday thread. Please use the downvote / report button when necessary.


"Bulk or cut" type questions are not permitted on /r/fitness - Refer to the FAQ or post them in r/bulkorcut.

542 Comments
2024/03/18
07:06 UTC

15

Daily Simple Questions Thread - March 17, 2024

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.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.

Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

371 Comments
2024/03/17
09:00 UTC

32

Victory Sunday

Welcome to the Victory Sunday Thread

It is Sunday, 6:00 am here in the eastern half of Hyder, Alaska. It's time to ask yourself: What was the one, best thing you did on behalf of your fitness this week? What was your Fitness Victory?

We want to hear about it!

So let's hear your fitness Victory this week! Don't forget to upvote your favorite Victories!

61 Comments
2024/03/17
09:00 UTC

13

Daily Simple Questions Thread - March 16, 2024

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.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.

Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

295 Comments
2024/03/16
09:00 UTC

55

Gym Story Saturday

Hi! Welcome to your weekly thread where you can share your gym tales!

139 Comments
2024/03/16
07:28 UTC

14

Daily Simple Questions Thread - March 15, 2024

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.

As always, be sure to read the wiki first. Like, all of it. Rule #0 still applies in this thread.

Also, there's a handy search function to your right, and if you didn't know, you can also use Google to search r/Fitness by using the limiter "site:reddit.com/r/fitness" after your search topic.

Also make sure to check out Examine.com for evidence based answers to nutrition and supplement questions.

If you are posting a routine critique request, make sure you follow the guidelines for including enough detail.

"Bulk or cut" type questions are not permitted on r/Fitness - Refer to the FAQ or post them in r/bulkorcut.

Questions that involve pain, injury, or any medical concern of any kind are not permitted on r/Fitness. Seek advice from an appropriate medical professional instead.

(Please note: This is not a place for general small talk, chit-chat, jokes, memes, "Dear Diary" type comments, shitposting, or non-fitness questions. It is for fitness questions only, and only those that are serious.)

315 Comments
2024/03/15
09:00 UTC

31

Physique Phriday

Welcome to the Physique Phriday thread

What's the point of having people guess your body fat? Nevermind that it's the most inaccurate method available, (read: most likely way wrong - see here) you're still just putting an arbitrary number to the body you have. Despite people's claim that they are shooting for a number, they're really shooting for look - like a six pack.

So let's stopping mucking around with trivialities and get to the heart of the matter. This thread shall serve two purposes:

  1. Physique critiques. Post some pics and ask about muscles or body parts you need to work on. Or specifically ask about a lagging body part and what exercises worked for others.
  2. An outlet for people that want to show off their efforts that would otherwise be removed due to Rule 4, and

Let's keep things civil, don't be a creep, and adhere to Rule 1. This isn't a thread to announce what you find attractive in a mate. Please use the report function for any comments that are out of line.

So phittit, what's your physique pheel like this phriday?

85 Comments
2024/03/15
09:00 UTC

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