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    Home Unlabelled Beginner Fitness: Routine Campfire - Brian Alsruhe's 10 Minute Conditioning Templates

    Beginner Fitness: Routine Campfire - Brian Alsruhe's 10 Minute Conditioning Templates

    August 06, 2020

    Beginner Fitness: Routine Campfire - Brian Alsruhe's 10 Minute Conditioning Templates

    Routine Campfire - Brian Alsruhe's 10 Minute Conditioning Templates

    Posted: 05 Aug 2020 12:31 PM PDT

    Welcome to the next r/Fitness Campfire series - Routine Campfires! You can read the original announcement thread along with the future schedule here.

    This week's topic: Brian Alsruhe's 10 Minute Conditioning Templates

    Ask questions you have about this routine in this thread, and the community will help you get an answer.

    Here are the rules for Routine Campfires:

    • Routine Campfires are for asking specific questions about a specific routine and getting answers from the community.
    • Top level comments must be a specific question about the topic routine. Questions which are excessively vague to a point of being difficult to answer directly will not be permitted. Comments should not be used for general chit-chat, just for asking and answering questions.
    • Routine Campfires are not for routine critique requests of any kind. This includes but is not limited to: tweaks, lift replacements, accessory choices. All such questions should be directed to the Daily Thread exactly as any normal routine critique would be.
    • Replies to questions should be either an answer to the question, or asking the poster for information necessary to better answer the question.
    • Comments which in any way support or encourage piracy of a routine or its material will be removed and posters who make them banned permanently.
    • Comments should be civil and serious. Jokes, memes, and rudeness will not be permitted.
    • If the answer to a question can be found in an existing page about the routine, please be sure to include a link to the page.
    • Please check the thread to see if your question has been asked prior to posting.

    Comments which break these rules will be removed and posters given bans at the discretion of the moderators. Remember when you participate that the purpose of these threads is to develop community resources for those who come to r/Fitness for help in the future.

    submitted by /u/purplespengler
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    Daily Simple Questions Thread - August 06, 2020

    Posted: 06 Aug 2020 03:04 AM PDT

    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.

    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" after your search topic.

    Other good resources to search are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science.

    Be aware that the more relevant information you add, the more relevant the answers you receive will be. And if you are posting about your routine, please make sure you follow the guidelines.

    (Please note: This is not a place for general small talk or chit-chat. Also, the community decided long ago that we keep jokes, trolling, and memes outside of the Daily Q&A threads. Please use the downvote / report button when necessary.)

    submitted by /u/AutoModerator
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    M/28/5’8” - 8 month cut progress: 180-150 (Jan 2020 - Aug 2020)

    Posted: 05 Aug 2020 06:49 PM PDT

    Before/After

    Hey everyone. I finally hit my goal weight today and wanted to share. I went from 180 pounds to 150 pounds over the course of 8 months(Jan 2020 - Aug 2020) and a lot of this was while the gyms were closed so hopefully, this can serve as some motivation for you if you're still stuck at home or maybe don't want to go back to the gym yet.

    Quick background: I started lifting weights about 3 years ago. I would be pretty consistent for a couple of months and then fall off. Last year (Jan 2019) I kicked it into high gear and haven't looked back. I was always skinny, and fell into the "perma bulk" stage, this just got me fat, so I decided to do a cut even though I was nervous about getting skinny again.

    The diet: I originally used the TDEE calculators you can find on the internet. To be honest, they weren't accurate at all for me. I don't know what they mean by "light exercise" "moderate exercise" etc, so I decided to take a liberal approach and originally I set my calories to 1600. I figured at most this was a 1000 calorie deficit. This was good for a while and I quickly started shaving off weight. But then the gyms closed, so I decided to up my calories to 1800 since I wasn't getting the same kind of stimulus with bodyweight training that I was with heavy resistance training and I'd rather retain as much muscle as I could. This seemed to work in my favor(if anything I think I actually gained muscle, I'll get into that later). During June I took a few weeks where I ate at maintenance(seems to be about 22-2300 for me) just for mental well being, but then I got right back on. I kept protein to around .8-1 gram per pound of bodyweight, fat at around 30-50 grams and filled the rest with carbs. I try to get most of my food from clean sources but I'm not gonna get into that too much. Just hit your protein and calories and you'll be fine. You're not going to be able to do that eating candy and ice cream so obviously you're going to have to eat fairly clean.

    The training: My gym has been open since June, so from June to now, and originally January-March I've been sticking to a 3 day full body routine. It's seemed to work really well for me. While the gyms were closed, I was lucky enough to have snagged one of those door frame pull up bars. I was just cranking out a ton of pull ups, push ups, squats and leg raises. Side note, don't let anyone tell you bodyweight training can't get you jacked. You won't look like an IFBB pro, but really who does anyways?

    The split looks like this

    A(heavy push)Bench 2-3 sets reverse pyramidWeighted dips 2-3x8Cable rows 4x10Leg extensions 4x15Face pulls 4x15Barbell curls

    B(heavy pull)Deadlifts 2-3 sets reverse pyramidWeighted pull ups 2-3x8Goblet squat 4x10Flys 4x15Leg curls 4x15Lateral raise machine

    C(heavy leg)Squats 2-3 sets reverse pyramidDB stiff leg deadlift 2-3x8Incline DB press 4x10Straight arm pulldown 4x15Tricep extensionsIncline DB curls

    ​

    I do abs at the end each session. Hanging leg raises and decline sit ups are all I'm doing.

    Current numbers:Squat: 205x5Bench: 185x5Deadlift: 245x5(I know these aren't great numbers. Whatever.)

    I'm hitting everything 3x per week in a variety of rep ranges and intensities and it seems to work well. I like having each day focus on strength for only one "movement pattern". For the big lifts I like working up to a heavy weight for about 5 reps, dropping the weight and doing about 8 reps and then if I feel like it, doing a burn out set. This is just what I prefer.

    Recovery: I'm adding this as a part of it because a lot of people talk about recovery but not a lot of people take it very seriously. I honestly think most of my progress before was so limited(see current lift numbers above) because I didn't get enough sleep, I didn't eat well, I wasn't doing any kind of mobility work, hydrating well etc. I was kind of just going to the gym. I now aim for 7-8 hours a night, a gallon of water a day, and have been doing lots of stretching. I would now consider recovery JUST AS IMPORTANT as training and diet, if not even more so and needs to be accounted for at the same level as everything else. Moving forward I want to start incorporating deep tissue massage once a month.

    The cardio: I stuck to a lot of walking. I'd have bouts where I tried running or jumping rope, but taking my kids for a walk a few times a week just seemed to work best. I got to spend good time with them and get some light exercise in. Do whatever you like though, it doesn't really matter. Just move.

    Some takeaways:

    1. Recovery needs to be a priority or you will not get the results you're looking for. Play around with what you need personally. You can't really go wrong with 8hrs of sleep, a gallon of water/day and stretching.
    2. If your gyms are still closed, DON'T NEGLECT BODYWEIGHT TRAINING. My lifts have stayed the same or gotten stronger with 30 pounds off. I'm going to go out on a whim and attribute this to sticking to some sort of training(also the pump from doing a ton of push ups and pull ups is insane). Don't overthink it, try to hit a certain push up/pull up/split squat(or regular squat) amount of reps per week. I also think it helped with the cut because I wasn't moving heavy weight. Just a different stimulus. If you have resistance bands or dumbbells even better.
    3. You're better off tracking your food and weighing yourself every day to find your TDEE than trusting some algorithm on the internet. Your maintenance calories are not "2,643" your body doesn't work like that. If you set your calories and find you're gaining, cut back. Losing too much, add some. Etc.
    4. Do whatever cardio you like, but I do think it's important to do. It's not necessary for fat loss, it's just good for you. Plus getting outside is nice.
    5. If you have a lot of weight to lose, or even if you're in the 15-20% BF range, I believe(and studies seem to support this) that you CAN gain muscle in a deficit. So don't think it has to be bulk/cut bulk/cut cycles forever. Be smart and honest about it. If you're fat, cut. If you're really lean(below 10%), you could probably afford to bulk if you want to.
    6. Tracking food is not necessary, but I think it's the equivalent of training a body part 1x per week compared to 2x per week. It's just going to get you better results.
    7. The more data you have on yourself, the better. To spitball off the previous point, track your food, weigh yourself everyday in the morning, take progress pictures, film your lifts, etc. It's only going to help you.
    8. I ended up having to cut a lot more weight than i initially thought, which is probably my ignorance. I thought I could drop to 170 and be lean. Little did i know, it wasn't until I hit 160 that I started seeing some definition, and the last few weeks where I started seeing much more ab definition. so just keep that in mind if you're planning a cut. If you're a little fluffy you're going to have to go longer than you might think.

    What's next: I can tell you right away I do not want to bulk but I also don't want to get much lighter than 150. I'm still a high enough body fat that I think I can milk out plenty of gains just eating around maintenance and "recomping" so I'm going to be doing some research on that. I would guess I'm somewhere between 15-18% (i truly don't know). I'd like to get a little leaner in my midsection but I want to grow a bit in other areas like my arms and back.

    I realize I'm not "big", I am not what most people say they want to look like, but I am very happy and proud of what I've accomplished. Hopefully it motivates you and serves as an inspiration.

    Thanks for reading and let me know if you have any questions!

    ​

    (edit: I am aware of the hair around the nips. My wife likes it so whatever)

    submitted by /u/rks1313
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    Nutrition after exercise?

    Posted: 06 Aug 2020 02:32 AM PDT

    The first year of my training I bulked up on protein after my workouts, hearing that it was going to be absorbed by your muscles like a sponge absorbs water.

    Then, I heard that this was a myth to encourage the purchase of protein powders etc, and that you should really take in sugar (or carbs?) in order to replenish your depleted glucose storages in your muscles, in order to prevent a catabolic state after exercising.

    So, my question is, what should you eat after resistance training?

    submitted by /u/Janu5142
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    Bi-Annual Instructional Video Megathread!

    Posted: 06 Aug 2020 03:04 AM PDT

    Welcome to the Bi-Annual Instructional Video Megathread!

    This thread is for sharing videos that taught you something fitness related in a way that you found helpful.

    submitted by /u/AutoModerator
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    Thoughts on using self-assessments to adjust a lifting routine?

    Posted: 05 Aug 2020 07:45 PM PDT

    What are your thoughts on using indirect self-assessments (either physical, or written) of fatigue to adjust your workout routines?

    For example, I was talking with one of the directors of USAPL, he uses vertical leap tests to evaluate if he's overtraining an athlete.

    Another example would be something like this soreness evaluation to rate soreness 1-5 after a workout. (I made this for myself to evaluate my training fatigue).

    I personally feel like weight training is highly individualized and nuanced and I really value the idea of using self-assessments. If I had really good results from a training program, I want more data on what my body was experiencing through it.

    What do you like to track outside of sets, reps, and weight to evaluate and adjust your routines?

    submitted by /u/Beta_Oxidation
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    Will sugar and spice make everything nice?

    Posted: 06 Aug 2020 02:28 AM PDT

    TLDR; will limited amounts of sugars and sodium impact my gains?

    Goals: build muscle.

    Disclaimer: the diet I have chosen is a mere experiment. I do not believe I will walk out of quarantine like I just spent the past few months in the hyperbolic time chamber. I am attempting to eat what they feed celebrities to make them look buff for film to see what it will do to me.

    During quarantine I've taken up the body weight fitness recommended routine. It has been going well and is sustainable so I decided to increase potential gains by trying to eat better. After a bit of research I saw that actors, when training for a role as a superhero/fighter/fit guy, will often claim they ate mostly chicken with rice.

    I decided to conduct an experiment on myself just to see what would happen if I emulated thier diet. Now from what I've gathered through interviews they had very plain meals with little to no seasoning/spice/sauce. One interview with The Rock featured a moment where he claims that he eats the food plain. I thought that I should emulate him and eat plain white rice, plain grilled chicken breast, and brocolli for most meals. Recently I came across a reddit meal thread talking about the same diet and people were recommending adding additional accoutrements. Some including sugar and sodium. I went to start some research of my own to see the impact of these additions to the diet and found some conflicting evidence.

    Will sugar and sodium impact gains?

    submitted by /u/cypresswill
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