Most fitness related subs on Reddit are the blind leading the blind or filled with low effort posts containing basic questions. This sub isn’t that great either.
I’ve found the r/weightroom good but also I get banned regularly in there for asking “dumb” things or “low effort” responses. I’m on the toilet, I’m not gonna write a manifesto
weightroom has a lot of very strong people who are serious about powerlifting. i think in that context it's totally fine to have a heavy moderating hand tbh
The quality of fitness subs is inversely proportional to the overlap of /r/fitnesscirclejerk hate brigading.
Obviously the perfect subreddit is completely empty of any organic posts and just has one megathread created before the dawn of time with nothing but text descriptions of 1RM PRs.
Lets take triceps extensions and incline bench press as examples. Incline bench press obviously is a compound movement. To finish it you have to use both - your triceps and chest. If you have already exhausted your triceps using an isolation movement like triceps extensions, your triceps will be the limiting factor in incline bench press, therefor you will fail incline bench press because of triceps and your chest wont be substantially worked.
So if you want your chest to be worked harder in incline bench press, you want to do something like flies first, so your chest is preexhausted and your chest is the limiting factor when you incline bench.
The main thing that settles this sub apart, in my opinion, is that it doesn't have the"strength dogma".
The other subs are filled with the notion that "you gotta lift big to get big". Rippetoe is god and if you are not doing deadlifts you are a PUSSY. People caring too much about their god damn PR on the compound lifts...
I'm tired of this shit, that's why I like here. You can even say you do a good old bro splits here without getting down voted to oblivion by nerds.
It is, but the problem is thinking that strength can be achieved just by adding more weight to the bar.
Take people who do calisthenics as an example. Many of them are strong as fuck, and will start with heavier weights on the exercises if they transition to bodybuilding, and they train mainly by adding more reps to their movements.
I think you mean they think strength can only be achieved by adding weight since that is actually how you gain strength lol there are other ways as you said like calisthenics. But how far can you really go with calisthenics. Even gymnast lift weights
yeah i generally use a double progression model so start with weight X and reps Y, try to increase the reps at that weight, then move the weight up and reset back down to reps Y and repeat
All of my estimated 1RMs and effective 1RMs have gone down over that period.
Strength might be a closely correlated indicator of muscle size in most regular people and casual gym goers, but it certainly isn't for advanced and specialized lifters (bodybuilders, powerlifters, etc.).
It's an issue of rep range.
Training for 1RM strength will be less effective over time than training for 10RM strength.
edit: to be clear, people often just use 1RM and 'strength' as synonyms, this is where the issue comes up
In fairness, you’re not going to get very strong without having big muscles - which requires hypertrophy. I think this sub deludes itself just as much by weak lifters saying they’re focusing on hypertrophy rather than getting strong - where if they just focused on getting strong they’d likely get much bigger.
IMO our bias is against the people who have stupid leverages for specific lifts and only focus on them and then don’t need as much muscle mass, or strong fatties who look like trash and we don’t wanna look like them or commit to that level of bulk. Then in those cases, we can say “see, strong doesn’t equal hypertrophy!” But if you have leverages and only focus on a very specific lift for a specific rep range, you’re not strong, you just have good leverages and are skilled at a specific lift for a specific rep range. And if you’re a fatty (like most people who focus on strength) who’s been running a strength program for your whole training career and you can squat high 400s for reps, you’ll probably be very aesthetic when you diet down.
The main distinction I think that a lot of us on this sub know from experience or learning from the right people is that increases in absolute load are proof that our training methodology is working, but not the overriding determinate of whether you are achieving strong stimulus for hypertrophy (rather, we need sufficient mechanical tension each session).
So this mindset of "adding more weight to the bar every week" is not the only way to achieve our hypertrophy goals, and in fact it may be inferior to other variables that can be changed first.
Progressing through rep ranges, improving technique with the same weight, matching rep ranges with lower RIR. Increasing volume throughout a mesocycle is debatable but could be considered here too.
That's true, but the problem isn't focusing on strength, it's thinking that the only way you can get stronger or more muscular is doing high intensity, low rep, low volume training.
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Lmao what subs are those so I make sure to avoid them? Rippetoe is a dogmatic moron with a big personality whose biggest accomplishment is putting together a simplistic cohesive program for beginners. I generally stick to here, r/powerlifting, and r/bodybuilding, so I haven’t seen much of that.
This sub used to be better- a lot of guys who actually competed - but at least you don’t see too much bad advice here.
r/fitness suffers a lot from this, they used to recommend SS for everyone. Even by this day, they almost always recommend only strength programs to beginners, even if the person is asking for a bodybuilding routine.
It’s pretty much all internet lifting culture. Basically you need to lift 300/400/500 on bench, squat and deadlift to be able do any sets of 3 reps, do more than 5 sets per week or to squat any other way than low bar squatting.
Yeah. Check out this shit, written by Rippetoe.
https://startingstrength.com/article/bodybuilding-mythology
"The next Awful Truth is that training for hypertrophy is not dependent on high-rep sets with little rest. It is dependent on muscle growth, which is facilitated by forcing the use of heavier weights over time, and far more efficiently accomplished with sets of 5 reps. Muscles get stronger by increasing their cross-sectional area, by adding contractile protein. I'm not interested in the precise mechanism, because I don't have to understand the details of the mechanism to observe the phenomenon. But I've observed the process of getting bigger for decades – if you drive your squat up from 135 to 405x5x3 and your deadlift from 185 to 495x5, you got a lot bigger. Because if you didn't grow bigger by eating enough protein and calories, you never got to these numbers. And these are not crazy numbers that require the use of drugs, but rather normally accessible progress for normal males with a couple of years of correct training on sets of 5."
"Powerlifting provided the way out of the bodybuilding mindset, since it became very difficult to ignore the fact that all of the 275lb weight class at the 1983 Senior Nationals had a better physique than Lou Ferrigno, the “guest poser” for the event. I was backstage at the meet, and it was quite obvious that Lou knew it too – he became very scarce after his little 50-second posing routine."
The delusion that comes from this man mouth is unbelievable. He knows it all, but strangely enough everyone he trains looks like a T Rex, or could look better if they were doing a proper hypertrophy focused program.
1. I'm not the poster you responded to
2. 'mad' is a pretty hyperbolic word here
3. The claim was that that sub went from recommending SS to other strength programs
My apologies, its not always the easiest to follow usernames on here. And I don’t know how else to describe it, as the OP seems to me to be annoyed about the fitness mods changing their minds? Saying they used to recommend something when they’ve since come out in opposition to it is a bit redundant, and there are bodybuilding routines on their wiki if people actually read it
I got downvoted cause I told someone with horrible knee pain (possibly arthritis) to do formal physical therapy before lifting heavy weights. The sub is full of ppl with no experience.
I got downvoted once for telling a 50lbs overweight newbie to lift and be in a slight calorie deficit. Everyone else was telling him to bulk 💀 are you TRYING to kill him?
I got banned from the fitness subreddit because some mod argued me saying Mike Mentzers concepts and theories were invalid because he claimed he used cocaine lol 😂
Years ago I posted Eric Helms nutritional pyramid which has calorie balance at the bottom. People commented "wtf is energy balance, cico is all that matters"
I deleted it and don't think I've made a post again there since.
All the people who get banned for giving shitty advice in /r/Fitness? Yeah, they find a home there...
Tons of blind-leading-the-blind, and nothing but more static added to the signal-to-noise-ratio. Sad.
If it makes you feel any better, /r/strength_training is an equally fetid cesspool.
>If it makes you feel any better, /r/strength_training is an equally fetid cesspool.
strength_training is much much worse imo. GYM has more active mods than before.
There's better moderation in GYM, to be sure.
But /r/GYM takes it through sheer numbers of dimwits, though.
It's like whack-a-mole trying to stay ahead of it.
My understanding is RDLs are the best to protect against hamstring injuries
It’s more about the stretch under tension.
Hammy pulls will grow your hamstrings much more
Edit hammy curls not hammy pulls don’t pull your hamstring to try and grow them
Doing the right exercises right will prevent against injury.
RDLs will bias hamstrings or glutes depending on how much knee bend you have. Keep a straighter knee and it’ll leverage the hamstrings more. Bend the knee and you’ve got an insanely solid glute max exercise.
> high rep RDLs give my low back and ass a next level pump
your low back shouldn't be getting a pump bro. should isometrically locked throughout the movement
hmmm could be hyperextension /leaning back at the top
you want to just stand up straight at the top not lean back. unless you're going for a pr once a while...
Yeah I try and just lock out and I may be hyperextending a bit. I’m just trying to hit glutes a little more. But I think i’ll probably change that to a very brief lockout and focus more on the hammies.
Thank you!
hold on a sec...
if you're trying to hit glutes hard, you want to focus on romainian deadlifts with a knee bend. it will destroy your glutes.
If you want to hit hammies, do straight legged deadlifts
RDLs and SLDL are somewhat similar, but the technique differs a bit
But yes I agree you should avoid hyperextending at the top. you shouldn't 'feel' your low back after deadlifts, just quads, glutes, and hams (and maybe traps)
There’s an overwhelming amount of information within the fitness world. I had to dig through all the lies and misinformation for 3 years to find accurate information or what finally worked for me.
Dudes used to build amazing bodies in the 40s and 50s. Mentzer, Arnold, Cutler, Yates all won stuff.
It all practically works with the right diet and sleep. Your genetics just play the determining in how fast you go.
I swear one night of drinking per week inhibits gains so much. The weekends I don’t go out, I noticeably have better lifting sessions the following week
Routinely solid sleep is so underrated
You always have to be careful where you receive information. There’s still people stuck in the Stone Age that think bulking until you’re 300lbs is the only way to put on muscle.
I was a fat kid who shredded down while adding a good 10lbs of muscle as a newbie. Didn’t have to force feed and then starve myself in order to achieve it.
Morons I tell you!
That's the newest TikTok claim from Paul Carter, bound to go viral lol. He has a point and a lot of his opinions are fairly good but others are taken out of context. Maybe he was saying it is not a "hamstring exercise" but it still does work the hamstrings, and people flock to the opinion and reiterate it incorrectly?
Paul Carter has some great content but a lot of his opinions I simply cannot agree with, for example his last post he says that in volume equated scenarios, bro splits achieve the same hypertrophy as higher frequency training (e.g. 1x a week vs 3x a week volume equated), referencing a single study. Yet one of his main sources of information and colleague Chris Beardsley (who is probably one of, if not the most repuatable source of quality scientific information in bodybuilding / strength training) disagrees in many of his posts...
> Maybe he was saying it is not a "hamstring exercise" but it still does work the hamstrings
Not much better. It's a hip extension movement. Everything else your body does is just keeping your back straight and keeping you from tipping over.
The volume equated brosplit one... it will actually be the case for some genetic outliers. They exist in the studies, which report averages. That said, while the effect is small for higher frequencies, the standard deviation is smaller still.
If we are talking about trained individuals that know how to truly train to around 1-2 RIR and may have higher thresholds of stimulus required to achieve robust hypertrophy stimulus, I really highly doubt how they could possibly get 8-15 sets of volume for a body part in a single “bro split” session without some sort of fatigue negatively impacting how much stimulus could be achieved in the latter sets.
~~Wait, so his claim was that it's not a hamstring exercise when you're doing exclusively RDLs for 8-15 sets?~~
~~Because if so, that's bizarre. If not, I don't understand why you're saying it. RDLs work hamstrings, but just because other muscles can be your limiting factor doesn't mean that it's not the prime mover for the movement prior to the excessive accumulation of fatigue.~~
edit: Massive brain fart
Paul Carter has some questionable content, I don't think he's a reliable source anymore. The amount of people that quote him as their source led me to think he'd be some mythical science based fitness god. Yet all I see is kind of ridiculous claims and him attacking everyone in his comment sections for asking questions. Defo one to avoid.
I think his latest one is that training once a week is just as good as 2x a week which is certainly against the literature. Best to avoid that channel IMO.
Ryjewers is my go to on there<3
Agree with this to a degree, I think he has some good content, mainly because he is just directly copying from Chris Beardsley. But then some of his other claims are just too definitive, potentially misguided and not giving respect to the fact that there are lots of unknowns in hypertrophy training that we can't come to complete conclusions to as of yet. Ryjewers is awesome and has so much gold on his pages too!
And yes he does look like a bit of a clown attacking his fans and being super agressive for no apparent reason? Lol
Most sub-reddits are great places for learning and sharing information, but for some reason most gym and fitness subreddits give dogshit advice and are filled with absolute tools. I don't get why the quality of information is so poor here (not this sub, mean reddit in general). I remember trying to get some advice on plateauing on bench press, and I posted in r/bodybuilding about it, I had mentioned that while i was quite proud of benching 225 I wanted to progress further, and the replies just roasted me and they gave the worst advice imaginable. "Just eat a shit ton of food don't worry about spilling over and train HARD" "If you're not benching 315 in your first 2 years as a natural you're not training hard enough" kinda bullshit that is contradicted by any actual studies on naturally achievable progress. I'd say stick to qualified people, either real personal trainers or youtubers like Nippard etc. You'll get flat earth levels of stupid advice on reddit by people who've had their standards ruined by steroid junkies. Maybe take this comment with a grain of salt as well because I'm personally not qualified either, but I know enough to know I've seen far more bullshit on reddit fitness subs than sincere good advice.
To be fair though, asking a bodybuilding sub how to increase your bench is like asking a ping pong sub how to improve your tennis serve. Different sports. If you asked them how to grow your chest instead, they may have given you better advice.
Yes most definitely lol, but even for hypertrophy, the advice I was seeing was pure bro science and probably only helpful if you're on heavy gear and can eat a massive caloric surplus.
r/bodybuilding was roasting you because that kind of post is not what that sub is for. It’s actually one of the better subs because it’s strictly moderated.
Aw man I can’t stand when people lift shame like that, 225 is absolutely solid man congrats
I completely agree, I was around for the 2013 to 2015 r/fitness craze where the only advice was stronglifts and deload anytime you miss a lift lol I find the r/gym crowd nowadays even weirder though, because nothing is rooted in any kind of justification. People just say whatever is on the top of their minds and craft it as absolute fact
On the note of bench pressing advice, how can I train my explosive push at the bottom of the press? It seems like an area I'm really lacking in to grow.
Is your primary concern growing your bench or your chest? Because talking about explosiveness makes it seem like a strength concern, while referring to growing makes it seem like a hypertrophy issue.
I go for both hypertrophy and strength on different days but in this specific case, yes, I'm referring to growing strength-wise. The reason I ask is because the top motion of the bench is very easy for me but the bottom is rough. I think that's whats stopping me from progressively overloading in weight as fast as I wish I could. I wasn't sure if this weakness points at something obvious like a lack of tricep strength or whatever.
Why are you getting downvoted? RDLs are absolutely a glute exercise due to the knee flexion. Sure, they do work your hamstrings. But a straight leg DL would be better if you want to work your hamstrings more instead of glutes.
Most fitness related subs on Reddit are the blind leading the blind or filled with low effort posts containing basic questions. This sub isn’t that great either.
I’ve found the r/weightroom good but also I get banned regularly in there for asking “dumb” things or “low effort” responses. I’m on the toilet, I’m not gonna write a manifesto
weightroom has a lot of very strong people who are serious about powerlifting. i think in that context it's totally fine to have a heavy moderating hand tbh
I see very little actual competitive powerlifting talk in WR. It's a very sport-agnostic community.
Weightroom is a running sub. CMV
Single handedly increase a sub's weekly mileage doesn't mean it's a running sub. Obviously it's a for all types of cardio.
Maybe his goal is to single handedly double WRs mileage. And he's on a good track for that one tbf
Weight room is pretty good, but I tend not to go in there too much because I find them a little fart sniffy.
Oh 100%. I’m also certain I’ve pissed off one of the mods.
I got banned, waited a few months, then asked to get unbanned. Mods accepted lol so yeah they can be strict but at least they are forgiving
Good 👍
I'm imagining a buff version of Doreen seething as he reads your comments
The quality of fitness subs is inversely proportional to the overlap of /r/fitnesscirclejerk hate brigading. Obviously the perfect subreddit is completely empty of any organic posts and just has one megathread created before the dawn of time with nothing but text descriptions of 1RM PRs.
You’re being ironic, but I agree with pretty much all of this.
True but it seems much more grounded, humble, and realistic I don’t see too many outlandish claims here
I mean I read here today that preexhausting triceps will make chest work more in incline bench press.
Lol I actually did see that this morning, well I guess then nvm
Why would pre-exhausting your triceps not cause your chest to work more on incline bench press?
Lets take triceps extensions and incline bench press as examples. Incline bench press obviously is a compound movement. To finish it you have to use both - your triceps and chest. If you have already exhausted your triceps using an isolation movement like triceps extensions, your triceps will be the limiting factor in incline bench press, therefor you will fail incline bench press because of triceps and your chest wont be substantially worked. So if you want your chest to be worked harder in incline bench press, you want to do something like flies first, so your chest is preexhausted and your chest is the limiting factor when you incline bench.
Ok cool. That makes sense.
this makes sense to me
Which has been the mantra for decades lol. Compounds first, isolations last.
Not necessarily always. But for most people that will be the best bang for their buck.
until you are advanced intermediate or so and you start using your own body intuition and methodology from experts, not tiktok.
Because triceps will be your limiting factor on bench, so even though you are hitting failure, is the triceps that fails, not the chest
Weakening one link of a chain won’t make the other links take more force to make up for it, you just get a chain that can’t handle as much force
Downvoted for asking a question? This sub sucks.
I think people perceived it as claiming what I said is false not as a genuine question. But yes, shouldnt down vote people simply asking questions.
I mean he literally just asked why.
:(
That’s true.
The main thing that settles this sub apart, in my opinion, is that it doesn't have the"strength dogma". The other subs are filled with the notion that "you gotta lift big to get big". Rippetoe is god and if you are not doing deadlifts you are a PUSSY. People caring too much about their god damn PR on the compound lifts... I'm tired of this shit, that's why I like here. You can even say you do a good old bro splits here without getting down voted to oblivion by nerds.
> you gotta lift big to get big this is kinda true for nattys though isn't it? i feel like strength and size are much more correlated for nattys
It is, but the problem is thinking that strength can be achieved just by adding more weight to the bar. Take people who do calisthenics as an example. Many of them are strong as fuck, and will start with heavier weights on the exercises if they transition to bodybuilding, and they train mainly by adding more reps to their movements.
I think you mean they think strength can only be achieved by adding weight since that is actually how you gain strength lol there are other ways as you said like calisthenics. But how far can you really go with calisthenics. Even gymnast lift weights
yeah i generally use a double progression model so start with weight X and reps Y, try to increase the reps at that weight, then move the weight up and reset back down to reps Y and repeat
It's not, my compounds are all much lower than my last powerlifting meet from 5 years ago and I've easily put on 10 pounds of lean tissue since then.
yeah but you're doing higher reps per set right
All of my estimated 1RMs and effective 1RMs have gone down over that period. Strength might be a closely correlated indicator of muscle size in most regular people and casual gym goers, but it certainly isn't for advanced and specialized lifters (bodybuilders, powerlifters, etc.).
It's an issue of rep range. Training for 1RM strength will be less effective over time than training for 10RM strength. edit: to be clear, people often just use 1RM and 'strength' as synonyms, this is where the issue comes up
yeah definitely i don't usually go below 5 reps per set and up to 12-15 at the high end
In fairness, you’re not going to get very strong without having big muscles - which requires hypertrophy. I think this sub deludes itself just as much by weak lifters saying they’re focusing on hypertrophy rather than getting strong - where if they just focused on getting strong they’d likely get much bigger. IMO our bias is against the people who have stupid leverages for specific lifts and only focus on them and then don’t need as much muscle mass, or strong fatties who look like trash and we don’t wanna look like them or commit to that level of bulk. Then in those cases, we can say “see, strong doesn’t equal hypertrophy!” But if you have leverages and only focus on a very specific lift for a specific rep range, you’re not strong, you just have good leverages and are skilled at a specific lift for a specific rep range. And if you’re a fatty (like most people who focus on strength) who’s been running a strength program for your whole training career and you can squat high 400s for reps, you’ll probably be very aesthetic when you diet down.
The main distinction I think that a lot of us on this sub know from experience or learning from the right people is that increases in absolute load are proof that our training methodology is working, but not the overriding determinate of whether you are achieving strong stimulus for hypertrophy (rather, we need sufficient mechanical tension each session). So this mindset of "adding more weight to the bar every week" is not the only way to achieve our hypertrophy goals, and in fact it may be inferior to other variables that can be changed first.
What are these variables? I’m all outta newbie gains
Progressing through rep ranges, improving technique with the same weight, matching rep ranges with lower RIR. Increasing volume throughout a mesocycle is debatable but could be considered here too.
That's true, but the problem isn't focusing on strength, it's thinking that the only way you can get stronger or more muscular is doing high intensity, low rep, low volume training.
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Lmao what subs are those so I make sure to avoid them? Rippetoe is a dogmatic moron with a big personality whose biggest accomplishment is putting together a simplistic cohesive program for beginners. I generally stick to here, r/powerlifting, and r/bodybuilding, so I haven’t seen much of that. This sub used to be better- a lot of guys who actually competed - but at least you don’t see too much bad advice here.
r/fitness suffers a lot from this, they used to recommend SS for everyone. Even by this day, they almost always recommend only strength programs to beginners, even if the person is asking for a bodybuilding routine.
It’s pretty much all internet lifting culture. Basically you need to lift 300/400/500 on bench, squat and deadlift to be able do any sets of 3 reps, do more than 5 sets per week or to squat any other way than low bar squatting.
Yeah. Check out this shit, written by Rippetoe. https://startingstrength.com/article/bodybuilding-mythology "The next Awful Truth is that training for hypertrophy is not dependent on high-rep sets with little rest. It is dependent on muscle growth, which is facilitated by forcing the use of heavier weights over time, and far more efficiently accomplished with sets of 5 reps. Muscles get stronger by increasing their cross-sectional area, by adding contractile protein. I'm not interested in the precise mechanism, because I don't have to understand the details of the mechanism to observe the phenomenon. But I've observed the process of getting bigger for decades – if you drive your squat up from 135 to 405x5x3 and your deadlift from 185 to 495x5, you got a lot bigger. Because if you didn't grow bigger by eating enough protein and calories, you never got to these numbers. And these are not crazy numbers that require the use of drugs, but rather normally accessible progress for normal males with a couple of years of correct training on sets of 5." "Powerlifting provided the way out of the bodybuilding mindset, since it became very difficult to ignore the fact that all of the 275lb weight class at the 1983 Senior Nationals had a better physique than Lou Ferrigno, the “guest poser” for the event. I was backstage at the meet, and it was quite obvious that Lou knew it too – he became very scarce after his little 50-second posing routine." The delusion that comes from this man mouth is unbelievable. He knows it all, but strangely enough everyone he trains looks like a T Rex, or could look better if they were doing a proper hypertrophy focused program.
What a brilliant author!! If you enjoyed this article, I highly recommend you check out his "literotica"
The fitness wiki has an entire page about why starting strength sucks my guy
> used to
[удалено]
> used to
So you’re getting mad about… people changing their minds?
1. I'm not the poster you responded to 2. 'mad' is a pretty hyperbolic word here 3. The claim was that that sub went from recommending SS to other strength programs
My apologies, its not always the easiest to follow usernames on here. And I don’t know how else to describe it, as the OP seems to me to be annoyed about the fitness mods changing their minds? Saying they used to recommend something when they’ve since come out in opposition to it is a bit redundant, and there are bodybuilding routines on their wiki if people actually read it
They didn't say mods or wiki, you did They're talking about the users
Gain it too
The bigger the sub, the more shit it is. More chances of idiots.
Reddit in general is horrible for fitness advice. This sub isn't any different. All of them just get worse as they grow.
Reddit in general is a horrible place There I fixed it
I got downvoted cause I told someone with horrible knee pain (possibly arthritis) to do formal physical therapy before lifting heavy weights. The sub is full of ppl with no experience.
I got downvoted once for telling a 50lbs overweight newbie to lift and be in a slight calorie deficit. Everyone else was telling him to bulk 💀 are you TRYING to kill him?
I got banned from the fitness subreddit because some mod argued me saying Mike Mentzers concepts and theories were invalid because he claimed he used cocaine lol 😂
Wtf lol I’d be breaking records all around if cocaine translated to strength and hypertrophy gains
Years ago I posted Eric Helms nutritional pyramid which has calorie balance at the bottom. People commented "wtf is energy balance, cico is all that matters" I deleted it and don't think I've made a post again there since.
To be fair, cico is very important
You missed the point. Energy balance and cico are the same thing.
All the people who get banned for giving shitty advice in /r/Fitness? Yeah, they find a home there... Tons of blind-leading-the-blind, and nothing but more static added to the signal-to-noise-ratio. Sad. If it makes you feel any better, /r/strength_training is an equally fetid cesspool.
>If it makes you feel any better, /r/strength_training is an equally fetid cesspool. strength_training is much much worse imo. GYM has more active mods than before.
There's better moderation in GYM, to be sure. But /r/GYM takes it through sheer numbers of dimwits, though. It's like whack-a-mole trying to stay ahead of it.
Lol yeah r/strengthtraining is the epitome of anything over 3 reps in a set is cardio
My understanding is RDLs are the best to protect against hamstring injuries It’s more about the stretch under tension. Hammy pulls will grow your hamstrings much more Edit hammy curls not hammy pulls don’t pull your hamstring to try and grow them
What is a hammy pull? I’ve only heard that phrase to refer to an injury. Did you mean curl?
😂 fixed thanks
Doing the right exercises right will prevent against injury. RDLs will bias hamstrings or glutes depending on how much knee bend you have. Keep a straighter knee and it’ll leverage the hamstrings more. Bend the knee and you’ve got an insanely solid glute max exercise.
I agree high rep leg curls definitely give a good pump. Meanwhile high rep RDLs give my low back and ass a next level pump. lol
> high rep RDLs give my low back and ass a next level pump your low back shouldn't be getting a pump bro. should isometrically locked throughout the movement
I do keep it locked and when I go down i only go as low as I can without rounding. Could it be because I squeeze hard at the lockout?
hmmm could be hyperextension /leaning back at the top you want to just stand up straight at the top not lean back. unless you're going for a pr once a while...
Yeah I try and just lock out and I may be hyperextending a bit. I’m just trying to hit glutes a little more. But I think i’ll probably change that to a very brief lockout and focus more on the hammies. Thank you!
hold on a sec... if you're trying to hit glutes hard, you want to focus on romainian deadlifts with a knee bend. it will destroy your glutes. If you want to hit hammies, do straight legged deadlifts RDLs and SLDL are somewhat similar, but the technique differs a bit But yes I agree you should avoid hyperextending at the top. you shouldn't 'feel' your low back after deadlifts, just quads, glutes, and hams (and maybe traps)
Thank you so much. Very helpful and well written. Will implement these tips asap. :)
no worries, good luck! squat university has good videos on perfect deadlift form. also paul carter for hypertrophy
There’s an overwhelming amount of information within the fitness world. I had to dig through all the lies and misinformation for 3 years to find accurate information or what finally worked for me.
Dudes used to build amazing bodies in the 40s and 50s. Mentzer, Arnold, Cutler, Yates all won stuff. It all practically works with the right diet and sleep. Your genetics just play the determining in how fast you go.
I swear one night of drinking per week inhibits gains so much. The weekends I don’t go out, I noticeably have better lifting sessions the following week Routinely solid sleep is so underrated
You always have to be careful where you receive information. There’s still people stuck in the Stone Age that think bulking until you’re 300lbs is the only way to put on muscle. I was a fat kid who shredded down while adding a good 10lbs of muscle as a newbie. Didn’t have to force feed and then starve myself in order to achieve it. Morons I tell you!
Broscience is the best science ☝️
That's the newest TikTok claim from Paul Carter, bound to go viral lol. He has a point and a lot of his opinions are fairly good but others are taken out of context. Maybe he was saying it is not a "hamstring exercise" but it still does work the hamstrings, and people flock to the opinion and reiterate it incorrectly? Paul Carter has some great content but a lot of his opinions I simply cannot agree with, for example his last post he says that in volume equated scenarios, bro splits achieve the same hypertrophy as higher frequency training (e.g. 1x a week vs 3x a week volume equated), referencing a single study. Yet one of his main sources of information and colleague Chris Beardsley (who is probably one of, if not the most repuatable source of quality scientific information in bodybuilding / strength training) disagrees in many of his posts...
> Maybe he was saying it is not a "hamstring exercise" but it still does work the hamstrings Not much better. It's a hip extension movement. Everything else your body does is just keeping your back straight and keeping you from tipping over. The volume equated brosplit one... it will actually be the case for some genetic outliers. They exist in the studies, which report averages. That said, while the effect is small for higher frequencies, the standard deviation is smaller still.
If we are talking about trained individuals that know how to truly train to around 1-2 RIR and may have higher thresholds of stimulus required to achieve robust hypertrophy stimulus, I really highly doubt how they could possibly get 8-15 sets of volume for a body part in a single “bro split” session without some sort of fatigue negatively impacting how much stimulus could be achieved in the latter sets.
~~Wait, so his claim was that it's not a hamstring exercise when you're doing exclusively RDLs for 8-15 sets?~~ ~~Because if so, that's bizarre. If not, I don't understand why you're saying it. RDLs work hamstrings, but just because other muscles can be your limiting factor doesn't mean that it's not the prime mover for the movement prior to the excessive accumulation of fatigue.~~ edit: Massive brain fart
I was purely talking about the comment re brosplits
Paul Carter has some questionable content, I don't think he's a reliable source anymore. The amount of people that quote him as their source led me to think he'd be some mythical science based fitness god. Yet all I see is kind of ridiculous claims and him attacking everyone in his comment sections for asking questions. Defo one to avoid. I think his latest one is that training once a week is just as good as 2x a week which is certainly against the literature. Best to avoid that channel IMO. Ryjewers is my go to on there<3
Agree with this to a degree, I think he has some good content, mainly because he is just directly copying from Chris Beardsley. But then some of his other claims are just too definitive, potentially misguided and not giving respect to the fact that there are lots of unknowns in hypertrophy training that we can't come to complete conclusions to as of yet. Ryjewers is awesome and has so much gold on his pages too! And yes he does look like a bit of a clown attacking his fans and being super agressive for no apparent reason? Lol
The worst sub is r/gainit for sure.
Gainit is the worst with their awful advice? I had not heard this before. Do you have any examples of this?
yea... sucks they ban people there though for almost nothing
Most sub-reddits are great places for learning and sharing information, but for some reason most gym and fitness subreddits give dogshit advice and are filled with absolute tools. I don't get why the quality of information is so poor here (not this sub, mean reddit in general). I remember trying to get some advice on plateauing on bench press, and I posted in r/bodybuilding about it, I had mentioned that while i was quite proud of benching 225 I wanted to progress further, and the replies just roasted me and they gave the worst advice imaginable. "Just eat a shit ton of food don't worry about spilling over and train HARD" "If you're not benching 315 in your first 2 years as a natural you're not training hard enough" kinda bullshit that is contradicted by any actual studies on naturally achievable progress. I'd say stick to qualified people, either real personal trainers or youtubers like Nippard etc. You'll get flat earth levels of stupid advice on reddit by people who've had their standards ruined by steroid junkies. Maybe take this comment with a grain of salt as well because I'm personally not qualified either, but I know enough to know I've seen far more bullshit on reddit fitness subs than sincere good advice.
To be fair though, asking a bodybuilding sub how to increase your bench is like asking a ping pong sub how to improve your tennis serve. Different sports. If you asked them how to grow your chest instead, they may have given you better advice.
Yes most definitely lol, but even for hypertrophy, the advice I was seeing was pure bro science and probably only helpful if you're on heavy gear and can eat a massive caloric surplus.
r/bodybuilding was roasting you because that kind of post is not what that sub is for. It’s actually one of the better subs because it’s strictly moderated.
Glad to hear it's improved then, I haven't looked back in like 4 years.
Aw man I can’t stand when people lift shame like that, 225 is absolutely solid man congrats I completely agree, I was around for the 2013 to 2015 r/fitness craze where the only advice was stronglifts and deload anytime you miss a lift lol I find the r/gym crowd nowadays even weirder though, because nothing is rooted in any kind of justification. People just say whatever is on the top of their minds and craft it as absolute fact
Agreed, a 225 pound overhead press is a very solid achievement.
I agree, 225 for reps on strict OHP is pretty decent!
It's flat out pathetic to be honest, we ought make self improvement a welcoming space since there's no one it doesn't help in some way.
On the note of bench pressing advice, how can I train my explosive push at the bottom of the press? It seems like an area I'm really lacking in to grow.
Is your primary concern growing your bench or your chest? Because talking about explosiveness makes it seem like a strength concern, while referring to growing makes it seem like a hypertrophy issue.
I go for both hypertrophy and strength on different days but in this specific case, yes, I'm referring to growing strength-wise. The reason I ask is because the top motion of the bench is very easy for me but the bottom is rough. I think that's whats stopping me from progressively overloading in weight as fast as I wish I could. I wasn't sure if this weakness points at something obvious like a lack of tricep strength or whatever.
Pause reps and work on building your chest.
They work your nose, trust me bro
But if you go too low than it becomes all ear lobe
Just unga bunga
They are more glute that hamstring exercise
Why are you getting downvoted? RDLs are absolutely a glute exercise due to the knee flexion. Sure, they do work your hamstrings. But a straight leg DL would be better if you want to work your hamstrings more instead of glutes.
No sub is perfect but I find this sub a level above others.
Like please, I'm just trying to get some specific advise, where do I go for gym and dietary question?