Ask me anything fitness related (srs) (17k reps for legit questions I can't answer)

[Petrovka]

Routine to strengthen wrists?

[DDon1996]

Do you ever hit abs directly?

Fairly rarely.

Routine to strengthen wrists?

What do you mean strengthen wrists?

[Karim1997]

Should natural athletes worry about post-workout meals? Because to my knowledge pro athletes inject insulin and eat their post-workout meal because then the nutrients will enter the muscle quickly.

Also, which exercises isolate my mid/lower traps, they're lagging compared to my lats and rear delts.

[Petrovka]

What do you mean strengthen wrists?

I have wrist tendonitis so any exercises to improve wrist mobility?

[AlexRyan1]

apart from obvious health ones what negatives would smoking weed have(normally after training) 5-6 days a week?

[DDon1996]

Should natural athletes worry about post-workout meals? Because to my knowledge pro athletes inject insulin and eat their post-workout meal because then the nutrients will enter the muscle quickly.

Also, which exercises isolate my mid/lower traps, they're lagging compared to my lats and rear delts.

If you're hungry and have macros, eat. If not, don't.

Deadlift.

I have wrist tendonitis so any exercises to improve wrist mobility?

You need to rest and quit doing whatever movement is aggravating your wrists.

apart from obvious health ones what negatives would smoking weed have(normally after training) 5-6 days a week?

Probably next to none.

[AlexRyan1]

Probably next to none.

Decent, helps me get much better sleep and eat more aswell
thanks again ddon brah

[Karim1997]

Deadlift.

I already deadlift, another other?

[DDon1996]

Decent, helps me get much better sleep and eat more aswell
thanks again ddon brah

For sure brah.

I already deadlift, another other?

Close grip cable rows + pendlay rows.

[PeterRodz]

Im currently doing a full body workout using compound lifts to split my week between hiit and lifting. I stopped at 60 pounds in the barbell and never increased out of fear. Now I started again and reached again 65 but I am starting to stop my progress because I cant do bicep curls or the military press( the compound exercise Im using) as good as the bench press or squat. What I mean is I struggle a more with those two lifts and can never reach the reps. Any tips on how to correct this or if this is normal?Is it because my biceps and triceps are weak?

[DDon1996]

Im currently doing a full body workout using compound lifts to split my week between hiit and lifting. I stopped at 60 pounds in the barbell and never increased out of fear. Now I started again and reached again 65 but I am starting to stop my progress because I cant do bicep curls or the military press( the compound exercise Im using) as good as the bench press or squat. What I mean is I struggle a more with those two lifts and can never reach the reps. Any tips on how to correct this or if this is normal?Is it because my biceps and triceps are weak?

yes your arms are relatively weak to your chest and legs.

[pecsbrah96]

What would you suggest for golfers elbow? Ive been having it for ~ 2 weeks now and it seems to be aggravated by lifting. Im taking some time off to let it recover, what other measures would you reccommend? I want to lift again ASAP

[PeterRodz]

So should I add exercises like dips and curls to my workouts?Or is any other thing more effective?

[AlexRyan1]

When whey goes out of date, is it actually out of date or do the companies put the date on the packet so you buy more?

[mahc8765]

Anyone who's been here for a while knows who I be. Ask away, want to help some people and maybe learn something new myself.


If you don't know who I am, why would you believe me?

Don't, see if I care.

But I know I'm right, otherwise I wouldn't give you the answer.


Gogogogo.

iz metabolic damage real?

[Marombeiro97]

Do you believe building a foundation around powerlifting training then move on to bb will give the best results?

[Supearman]

Is there a way to get a faster BMR? Sick of cutting at 2000, especially since I haven't lost weight on it in 3 weeks (yet I could 6 months ago)

Feelsbad

[DDon1996]

What would you suggest for golfers elbow? Ive been having it for ~ 2 weeks now and it seems to be aggravated by lifting. Im taking some time off to let it recover, what other measures would you reccommend? I want to lift again ASAP

You basically just have to take time off and not aggravate the tendons.

So should I add exercises like dips and curls to my workouts?Or is any other thing more effective?

Dips and curls are both great exercises. Get on a routine.

When whey goes out of date, is it actually out of date or do the companies put the date on the packet so you buy more?

Eh, I'm sure it's a mix of both. My creatine "expired" a year ago now... It's still fine.

iz metabolic damage real?

Yes you can alter your metabolism significantly through things like crash diets.

Do you believe building a foundation around powerlifting training then move on to bb will give the best results?

No. No sense in powerlifting if you don't enjoy it.

Is there a way to get a faster BMR? Sick of cutting at 2000, especially since I haven't lost weight on it in 3 weeks (yet I could 6 months ago)

Feelsbad

Drugs and cardio are the two best ways.

[balldeep]

Can you explain what happens on a cellular level when you strength train (1-6 reps) vs. hypertrophy training (8-12)?

When on a cut and doing a 5x5 for your big 3 lifts, should you attempt to continue to progress?

Favorite overall physique in the industry?

[Judapa]

I often come to these forums to answer questions but I just made an account because I need specific help. Im 6ft 3 1/2 in and weigh in the 194-198 lb range depending on daily fluctuation. Recently Ive gotten much more serious about healthy eating and working out. I'm currently 16 years old and my bf percentage is around 15-18% based on different skin fold tests. I really want to get rid of excess fat and drop to the 8-12% bf range. I was going to do the p90x program with added cardio and have a deficit of 600 calories a day. My bmr is about 1900-2000 cals and with p90x my calorie maintenance is at 2500-2700 calories. So I was going to do a diet of 2000 calories- around 200 grams of protein, 120 grams of carbs, and 50-70 grams of fat per day. I just started doing this two days ago but I had a question now?
Most people at around 200 lbs and 6ft 3 are considered skinny. If I drop from 18% bf to 10% bf will I be too skinny? Im afraid Ill be so skinny Ill look worse then I did. Should I try gaining some muscle first? I dont want my bf percent to go higher though cause i hate the amount of fat I have already and want to get rid of it. What do you think?

[Karim1997]

When on a cut and doing a 5x5 for your big 3 lifts, should you attempt to continue to progress?

I can answer this personally, because I'm cutting ATM, and yeah you should, because you'll preserve all the muscle you've gained on your bulk. But the progress can be ridiculously slow. For example, I've been cutting now for 2 months, 1 week and 3 days. My pause bench went from 204 lbs x 3 to 209 lbs x 3, which is horrible progress, but since I'm cutting I shouldn't expect more.

I have a question for you DDon, my biceps are ridiculously small compared to my triceps, what makes it worse is that I have a long bicep. What do you recommend I do to increase their size.

[DDon1996]

Can you explain what happens on a cellular level when you strength train (1-6 reps) vs. hypertrophy training (8-12)?

When on a cut and doing a 5x5 for your big 3 lifts, should you attempt to continue to progress?

Favorite overall physique in the industry?

No I can't. You can spend years learning how the muscle works at the cellular level. What I can tell you is it's not as different as you think- "strength" training and "hypertrophy" training will both provide strength and hypertrophy.

Yes you should.

Ronnie Coleman of course. Kai if you mean active.

I often come to these forums to answer questions but I just made an account because I need specific help. Im 6ft 3 1/2 in and weigh in the 194-198 lb range depending on daily fluctuation. Recently Ive gotten much more serious about healthy eating and working out. I'm currently 16 years old and my bf percentage is around 15-18% based on different skin fold tests. I really want to get rid of excess fat and drop to the 8-12% bf range. I was going to do the p90x program with added cardio and have a deficit of 600 calories a day. My bmr is about 1900-2000 cals and with p90x my calorie maintenance is at 2500-2700 calories. So I was going to do a diet of 2000 calories- around 200 grams of protein, 120 grams of carbs, and 50-70 grams of fat per day. I just started doing this two days ago but I had a question now?
Most people at around 200 lbs and 6ft 3 are considered skinny. If I drop from 18% bf to 10% bf will I be too skinny? Im afraid Ill be so skinny Ill look worse then I did. Should I try gaining some muscle first? I dont want my bf percent to go higher though cause i hate the amount of fat I have already and want to get rid of it. What do you think?

Yeah you'll be uber skinny. You need to bulk for a long time first. Get over being fat.

I can answer this personally, because I'm cutting ATM, and yeah you should, because you'll preserve all the muscle you've gained on your bulk. But the progress can be ridiculously slow. For example, I've been cutting now for 2 months, 1 week and 3 days. My pause bench went from 204 lbs x 3 to 209 lbs x 3, which is horrible progress, but since I'm cutting I shouldn't expect more.

I have a question for you DDon, my biceps are ridiculously small compared to my triceps, what makes it worse is that I have a long bicep. What do you recommend I do to increase their size.

All you can do is train them brutha man, no secrets.

[CupcakeSquats]

Chembrah, got a quick question. How do you tell if an element is a donor or an acceptor? I'm working with semiconductor devices and they're mostly made out of Si.

I don't actually hate chem btw, I'm just super butthurt that I could never get the hang of even basic chemistry.

[octaviansan]

Curently on a Upper/Lower.
Do you think its a good idea to integrate an Lagging Bodyparts Day ?
Like biceps, back, and shoulders ?

[DDon1996]

Chembrah, got a quick question. How do you tell if an element is a donor or an acceptor? I'm working with semiconductor devices and they're mostly made out of Si.

I don't actually hate chem btw, I'm just super butthurt that I could never get the hang of even basic chemistry.

Eh at that point you're in physics, not chem (and physics is the bane of my existence)... But a donor DONATES an e- and an acceptor ACCEPTS an e-.

[DDon1996]

Curently on a Upper/Lower.
Do you think its a good idea to integrate an Lagging Bodyparts Day ?
Like biceps, back, and shoulders ?

It's not a bad idea if you can handle the workload.

[Bunk66]

Does OHP hit the upper chest well enough for me to discard incline bench from my routine? I feel like if I do either exercise first, I can't perform nearly as well as I'd like to on the latter exercise.

[Botham]

I'm running SS, on wednesday, I OHPd 37.5kg for 3x5 and DLd 130kg for 5, today I couldn't get a single rep at 40kg for the OHPs and only got 1 at 135 in the deadlift. How and/or why did this happen?

[balldeep]

No I can't. You can spend years learning how the muscle works at the cellular level. What I can tell you is it's not as different as you think- "strength" training and "hypertrophy" training will both provide strength and hypertrophy.

Yes you should.

Ronnie Coleman of course. Kai if you mean active.

Well does the cell still go through mitosis which results more cells=more muscle volume or do the actual cells become larger (Trying to put it very simply lol)

[sprinterman23]

I'm currently a high school senior, 17 years old, 5"9 and weigh about 138ish pounds. I'm on the track team and I have practice 5 times a week (Mon-Fri). My main events vary usually from a 400m-800m race. What is the best workout routine that I can follow with my running to add some size, lower my bodyfat and get stronger. I know I won't make any serious gains because of the high volume of running, but what would be a good workout to follow that I can maybe make some gains or size on? Thanks and I'll be willing to respond to any questions needed to give better help to me.
Im thinking about doing a 3day split because i dont know if doing a fullbody 3-4x a week will use up too much of my energy and affect my running. My main goal for now is to get a ripped, sprinter physique.
I had something like this in mind:
Push:A
Barbell bench press: 3 sets of 10 reps
Incline dumbell press: 3 sets of 10 reps
Seated dumbell shoulder press: 3 sets of 10 reps
Upright barbell row or Dumbbell lateral raise 3 sets of 10-12 reps
Barbell skullcrushers: 2-3 sets of 8-12reps OR DIPS: 3 sets of 12 reps. ((Rotate)

Pull: B

Deadlifts 5x5 or 3x5
Bent over barbell row: 3-5 sets of 10 reps
Pullups : 3-5 sets of 10reps
Barbell curl: 5 sets of 10 reps


Legs:C
Barbell squats: 5 sets of 5 reps
leg press: 5 sets of 10 reps
Stiff legged deadlifts: 5 sets of 20
Lying hamstring leg curl: 5 sets of 20
calf raise: 5 sets of 20 reps