August Q and A
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During my 2-month trip I walked more than 20,000 steps per day and ate a lot carbs. I was surprised to see that I lost 6 ibs upon return at the end of July (down to 113 ibs) with a 21.8% body fat. Since then I have been doing strength/weight training every other day and eating less carbs. Today my scale number is up by 3 ibs (116; I am 5 ft 4.5 inch); however, my waist stays at 26 inch and my body fat is down to 18.8%. I am upset by the weight gaining but hope that it has to do with muscle mass change. Do I need to adjust my exercise routine? Thank you.0
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haoshencai wrote: »During my 2-month trip I walked more than 20,000 steps per day and ate a lot carbs. I was surprised to see that I lost 6 ibs upon return at the end of July (down to 113 ibs) with a 21.8% body fat. Since then I have been doing strength/weight training every other day and eating less carbs. Today my scale number is up by 3 ibs (116; I am 5 ft 4.5 inch); however, my waist stays at 26 inch and my body fat is down to 18.8%. I am upset by the weight gaining but hope that it has to do with muscle mass change. Do I need to adjust my exercise routine? Thank you.
I would ask how you are measuring body fat? I suspect it's a bio-impedance machine, which could be off by quite a bit. The increase in weight is normal since you recently started weight training. I commonly store 2 or 3 lbs of water weight from lifting.
Either way, if you just started getting into weight training and continue to make progressive gains, then you shouldn't change it.2 -
Thank you so much for your insightful response. I use "Omron Fat Loss Monitor" to measure body fat and I always do 3 times and record the average. I first started weight training in April but stopped completely in June and July while traveling. On August 3 I started it over and I feel stronger and tighter. I heard of sodium related water storage, but I was not aware of "water weight from lifting."0
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haoshencai wrote: »Thank you so much for your insightful response. I use "Omron Fat Loss Monitor" to measure body fat and I always do 3 times and record the average. I first started weight training in April but stopped completely in June and July while traveling. On August 3 I started it over and I feel stronger and tighter. I heard of sodium related water storage, but I was not aware of "water weight from lifting."
When you lift, you create micro-tears in your muscles. As a result, your body increases fluid storage to repair your muscles. Sodium can cause some bloating, but you can mitigate a lot of that with adequate levels of potassium and magnesium. Also, people who exercise need additional sodium as it's an important electrolyte.3 -
haoshencai wrote: »Thank you so much for your insightful response. I use "Omron Fat Loss Monitor" to measure body fat and I always do 3 times and record the average. I first started weight training in April but stopped completely in June and July while traveling. On August 3 I started it over and I feel stronger and tighter. I heard of sodium related water storage, but I was not aware of "water weight from lifting."
When you lift, you create micro-tears in your muscles. As a result, your body increases fluid storage to repair your muscles. Sodium can cause some bloating, but you can mitigate a lot of that with adequate levels of potassium and magnesium. Also, people who exercise need additional sodium as it's an important electrolyte.
I am enlightened. Thank you so much!0 -
Hi there! I'm wondering if most people workout with a friend and therefore have a spotter or on their own? I am more of solo workout person however, it makes me nervous lifting too heavy in case I need help, I don't want to yell out for help, lol. How do people handle this? How do you keep adding weights and pushing yourself on your own? Thx
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leecha2014 wrote: »Hi there! I'm wondering if most people workout with a friend and therefore have a spotter or on their own? I am more of solo workout person however, it makes me nervous lifting too heavy in case I need help, I don't want to yell out for help, lol. How do people handle this? How do you keep adding weights and pushing yourself on your own? Thx
I'd note a few things:
I'm going to assume that you're referring primarily to the bench press since you don't need a spot on a deadlift, and if you're squatting inside of a cage you should be able to bail on it safely. And the only other lift that is important then, is bench. (Mostly said that part as a joke, lol).
But seriously, two considerations:
1) Ask for a spot from someone else in the gym. USUALLY this isn't an issue, although many people have no idea how to properly spot someone so it's a good idea to be specific with your spotter if you go this route.
2) Don't train close enough to failure such that you need a spot, or at least don't do it often.
Most of the clients I work with aren't going to need a spot the majority of the time unless they are testing a new 1rm (seldom) or they are a powerlifter and they're a couple of weeks out from a meet and training abnormally heavy.
Sure on occasion you may need a spot, but it really shouldn't be frequent in my opinion.0 -
The gym I was at had bench setups that had slight tilt to the uprights, and 1 or 2 levels of catches on those.
Now, they were only good if you got some movement up and had to bail (with unnatural movement of bar towards head), but if stuck on chest forget it.
How common are those types of benches?
I think this is same as we had. We had one more lower catch, just about chest level.
I guess if it had ever been late and empty - I'd have put a plain bench in squat rack and used those catches.0 -
Placing a bench inside a power cage is a great way to work on top strength, especially if you have a specific range you are weak at. For me, it's getting the weight off my chest; once I get more than 6 inches, I can typically finish.
By using a power cage, I can set the bottom stops at whatever height I need. If you need only to work on the top part, set the "bottom" near the top for you, or for me it's just an inch above my chest. Now I can rest my arms between reps and push the weight without any rebound stretch effect. And if I can't push anymore, I just roll the bar back to get out.
Unfortunately, my gym got rid of our power cage, for reasons I cannot fathom. Yet they kept the twin smith machines. At least there are two regular squat racks along with one Olympic stand.0 -
By using a power cage, I can set the bottom stops at whatever height I need. If you need only to work on the top part, set the "bottom" near the top for you, or for me it's just an inch above my chest. Now I can rest my arms between reps and push the weight without any rebound stretch effect. And if I can't push anymore, I just roll the bar back to get out.
Unfortunately, my gym got rid of our power cage, for reasons I cannot fathom. Yet they kept the twin smith machines. At least there are two regular squat racks along with one Olympic stand.
That's a great plan.
Tho' what kind of gym loses the power cage?
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leecha2014 wrote: »Hi there! I'm wondering if most people workout with a friend and therefore have a spotter or on their own? I am more of solo workout person however, it makes me nervous lifting too heavy in case I need help, I don't want to yell out for help, lol. How do people handle this? How do you keep adding weights and pushing yourself on your own? Thx
Like SideSteel said, assuming bench is the problem.. sooo... if you want to see a not very pretty bench fail (within a cage) here it is... (note that I wouldn't advocate doing this on the regular as it bruised my hips, but if you're on your own and it happens...)
I wasn't expecting to fail this weight so I was benching in a cage that doesn't have suitable safeties for me. Usually I bench in a cage that has safeties I can set at an appropriate height (i.e. below where I bench to on my chest, but higher than my body if I am flat against the bench).
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We gotta get you working on some leg drive there Steph!1
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Haha. I know. My bench is by far my worst lift! I literally have no idea what I'm doing 2
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My question is regarding results from lifting (currently doing SL 5x5) while in a deficit. What can one expect? Fat loss, recomp, something else? Or should I consider bumping up to maintenence? I'm 6', about 177-180 pounds, have no idea what body fat % might be. Would like to lean out some more. Thank you! (Diary is public, btw.)0
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jhmomofmany wrote: »My question is regarding results from lifting (currently doing SL 5x5) while in a deficit. What can one expect? Fat loss, recomp, something else? Or should I consider bumping up to maintenence? I'm 6', about 177-180 pounds, have no idea what body fat % might be. Would like to lean out some more. Thank you! (Diary is public, btw.)
I'm no SideSteel, but here's my two cents:
If you're lifting in a deficit, you can expect to lose body fat. If that's your primary goal (to lose weight), then you're golden. However, if your primary goal is to make strength gains then you might want to consider going up to maintenance (you'll be in more of a recomp mode) to improve your lifting performance.
So really, you have to choose which is your primary goal (fat loss or strength/muscle gains) and adjust your calories accordingly.0 -
jessiefrancine wrote: »jhmomofmany wrote: »My question is regarding results from lifting (currently doing SL 5x5) while in a deficit. What can one expect? Fat loss, recomp, something else? Or should I consider bumping up to maintenence? I'm 6', about 177-180 pounds, have no idea what body fat % might be. Would like to lean out some more. Thank you! (Diary is public, btw.)
I'm no SideSteel, but here's my two cents:
If you're lifting in a deficit, you can expect to lose body fat. If that's your primary goal (to lose weight), then you're golden. However, if your primary goal is to make strength gains then you might want to consider going up to maintenance (you'll be in more of a recomp mode) to improve your lifting performance.
So really, you have to choose which is your primary goal (fat loss or strength/muscle gains) and adjust your calories accordingly.
I would agree with this as well.
I would also be curious to know @jhmomofmany lifting experience. If she is rather new, than you can definitely expect to see huge strength gains, even without going to maintenance.0 -
StephieWillcox wrote: »Haha. I know. My bench is by far my worst lift! I literally have no idea what I'm doing
I'll train you at double Pat's rate. The premium pay is so you don't have to deal with his fart jokes.1 -
Thank you @jessiefrancine for sharing your thoughts. Based on what you said, I will keep at a modest deficit until I stop making gains with the 5x5 program. At that time I will evaluate whether to go to maintenance calories. I appreciate it!jessiefrancine wrote: »jhmomofmany wrote: »My question is regarding results from lifting (currently doing SL 5x5) while in a deficit. What can one expect? Fat loss, recomp, something else? Or should I consider bumping up to maintenence? I'm 6', about 177-180 pounds, have no idea what body fat % might be. Would like to lean out some more. Thank you! (Diary is public, btw.)
I'm no SideSteel, but here's my two cents:
If you're lifting in a deficit, you can expect to lose body fat. If that's your primary goal (to lose weight), then you're golden. However, if your primary goal is to make strength gains then you might want to consider going up to maintenance (you'll be in more of a recomp mode) to improve your lifting performance.
So really, you have to choose which is your primary goal (fat loss or strength/muscle gains) and adjust your calories accordingly.
I would agree with this as well.
I would also be curious to know @jhmomofmany lifting experience. If she is rather new, than you can definitely expect to see huge strength gains, even without going to maintenance.
I've been doing strength training off and on (taking breaks after having a baby) for a few years. I've used p90x (I know) and New Rules for Lifting, and other 6 to 12 week programs I've found online. Started SL in May. So I'm not a complete newbie, but probably not quite intermediate.
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jhmomofmany wrote: »Thank you @jessiefrancine for sharing your thoughts. Based on what you said, I will keep at a modest deficit until I stop making gains with the 5x5 program. At that time I will evaluate whether to go to maintenance calories. I appreciate it!jessiefrancine wrote: »jhmomofmany wrote: »My question is regarding results from lifting (currently doing SL 5x5) while in a deficit. What can one expect? Fat loss, recomp, something else? Or should I consider bumping up to maintenence? I'm 6', about 177-180 pounds, have no idea what body fat % might be. Would like to lean out some more. Thank you! (Diary is public, btw.)
I'm no SideSteel, but here's my two cents:
If you're lifting in a deficit, you can expect to lose body fat. If that's your primary goal (to lose weight), then you're golden. However, if your primary goal is to make strength gains then you might want to consider going up to maintenance (you'll be in more of a recomp mode) to improve your lifting performance.
So really, you have to choose which is your primary goal (fat loss or strength/muscle gains) and adjust your calories accordingly.
I would agree with this as well.
I would also be curious to know @jhmomofmany lifting experience. If she is rather new, than you can definitely expect to see huge strength gains, even without going to maintenance.
I've been doing strength training off and on (taking breaks after having a baby) for a few years. I've used p90x (I know) and New Rules for Lifting, and other 6 to 12 week programs I've found online. Started SL in May. So I'm not a complete newbie, but probably not quite intermediate.
It was more curiousity in terms of how long you should see strength gains. Even so, if your priority is fat loss than some strength might suffer.
I know for me, its a limitation of muscle mass when i plateau. Even after modifing volume and load, i still cant increase some lifts.0 -
jhmomofmany wrote: »Thank you @jessiefrancine for sharing your thoughts. Based on what you said, I will keep at a modest deficit until I stop making gains with the 5x5 program. At that time I will evaluate whether to go to maintenance calories. I appreciate it!jessiefrancine wrote: »jhmomofmany wrote: »My question is regarding results from lifting (currently doing SL 5x5) while in a deficit. What can one expect? Fat loss, recomp, something else? Or should I consider bumping up to maintenence? I'm 6', about 177-180 pounds, have no idea what body fat % might be. Would like to lean out some more. Thank you! (Diary is public, btw.)
I'm no SideSteel, but here's my two cents:
If you're lifting in a deficit, you can expect to lose body fat. If that's your primary goal (to lose weight), then you're golden. However, if your primary goal is to make strength gains then you might want to consider going up to maintenance (you'll be in more of a recomp mode) to improve your lifting performance.
So really, you have to choose which is your primary goal (fat loss or strength/muscle gains) and adjust your calories accordingly.
I would agree with this as well.
I would also be curious to know @jhmomofmany lifting experience. If she is rather new, than you can definitely expect to see huge strength gains, even without going to maintenance.
I've been doing strength training off and on (taking breaks after having a baby) for a few years. I've used p90x (I know) and New Rules for Lifting, and other 6 to 12 week programs I've found online. Started SL in May. So I'm not a complete newbie, but probably not quite intermediate.
It was more curiousity in terms of how long you should see strength gains. Even so, if your priority is fat loss than some strength might suffer.
I know for me, its a limitation of muscle mass when i plateau. Even after modifing volume and load, i still cant increase some lifts.
I have never had an issue increasing lifts while on a deficit. It feels horrible and it definitely doesn't go as fast as lifting at maintenance, but it can be done. I've been lifting for a few years and have decent lifts as well. You won't be able to increase lifts with SL forever obviously, but that's more due to the nature of linear progression and not necessarily from eating at a deficit. YMMV of course, but something to think about.1 -
I guess it will just be a matter of tracking a while longer and seeing what happens. It's never "do this" and "expect that". I should know that by now!
Thank you everyone for your input!0 -
Hi SS & everyone - newbie here. I have questions about db bent over row - often knock against the side of my body as I bring the db up, and felt more in my shoulders rather than the back. Any advice would be appreciated.
And I've seen people/online videos doing with feet together/shoulder width apart; back parallel to the floor/at an angle; some would "twist" the db as they bring them up (I meant start with the db facing the side of the torso then facing towards the back). What is more suitable for a newbie like me?
Just fyi, I workout in a small community gym where they only have db, no bars. TIA!0 -
Regarding strength and deficit vs maintenance vs surplus:
I think there's likely some individual variability at play but I would expect MOST people to continue to make strength gains during a deficit.
Those gains in strength aren't going to be nearly as fast and the leaner you get I think it gets less likely.
Bench press being a likely exception since losing body mass screws that lift quite a bit, IMO.0 -
Hi SS & everyone - newbie here. I have questions about db bent over row - often knock against the side of my body as I bring the db up, and felt more in my shoulders rather than the back. Any advice would be appreciated.
And I've seen people/online videos doing with feet together/shoulder width apart; back parallel to the floor/at an angle; some would "twist" the db as they bring them up (I meant start with the db facing the side of the torso then facing towards the back). What is more suitable for a newbie like me?
Just fyi, I workout in a small community gym where they only have db, no bars. TIA!
Are you holding the handle of the barbell parallel to the torso or perpendicular to it?
As far as feeling it in the shoulder I'd be curious whether you are rowing the DB inward a bit towards the waist, or high towards the armpit.
Most people (IMO) tend to pull the DB too high towards the armpit.
Consider taking a video on your cell phone and posting it here -- this is something that may be easier to see and comment on vs explain. I'm having a hard time visualising what's going on
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Hi SS & everyone - newbie here. I have questions about db bent over row - often knock against the side of my body as I bring the db up, and felt more in my shoulders rather than the back. Any advice would be appreciated.
And I've seen people/online videos doing with feet together/shoulder width apart; back parallel to the floor/at an angle; some would "twist" the db as they bring them up (I meant start with the db facing the side of the torso then facing towards the back). What is more suitable for a newbie like me?
Just fyi, I workout in a small community gym where they only have db, no bars. TIA!
Of course @SideSteel (and the other pros) will be better able to tell what's going on with a good vid, but...-
If I may offer a little insight stolen from my PT:
- She encouraged me to think of my elbow ONLY as a pivot point and my forearm and wrist as a hanger for the weight.
- With the weight hanging below your elbows, angle your elbows slightly away from your torso (30°-45°) (larger angles increase muscle and joint loading - I really had to "tune for comfort" on this angle...)
- In the bent-over row the larger effort should be using your back and lat muscles to raise your elbows as they remain angled away from your torso
- Think about allowing your elbow to let the weight "hang" straight down from your elbows as you work at lifting the elbows straight up toward the ceiling
- Bending-over with a strong spine parallel to the floor is ideal (maximum lift work for your back muscles, since you're operating at a right-angle to gravity), but you MUST err on the side of spinal comfort to avoid damage/strains (your core and lower back need to work more for the horizontal position)
- A big belly breath (beach-ball tummy) may help you to get more horizontal
Interestingly enough, Alan Thrall presents a lot of this same information on his Barbell Bent-over Row video (
https://youtu.be/G8l_8chR5BE ), which I found to be most helpful when I got outta the chair and into a cage.
Good luck!0 -
@SideSteel @standenvernet Thanks so much for answering my questions so quickly, you guys are awesome.
I will find a chance to take a video so that easier for you good people to check my form (I'm still going thru the new-to-the-gym-and-I'm-intimidated phase lol)
SS - answering your questions I hold the handle of the db parallel to the torso. And I do row the DB towards the armpit, will change and row more towards the waist.
standenvernet - big thanks for passing along such detail info and the video (this one is fun to watch btw). I tend to hold the DB in front of the torso while at the starting position, like directly below the tummy (imagine arms angling in/towards the centerline of the torso). I should let the DB hang straight down from my elbows.
There were so many things I didn't realize I was doing until you guys pointed them out, thanks so much!
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Thank you SS... That's encouraging!0
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In my very limited and humble opinion, yes -- since "weight" is measured against gravity, lifting motions should be in-plane with gravity; any angular force is momentum that will eventually need to be corrected. Of course with that said, every one of our joints is a pivot at the end of a bone that acts as a lever so there will always be some out-of-plane motion.I tend to hold the DB in front of the torso while at the starting position, like directly below the tummy (imagine arms angling in/towards the center-line of the torso). I should let the DB hang straight down from my elbows.
I feel that starting with your dumbbells anywhere other than directly below your elbows would encourage involvement from bicep and triceps (adding a "curl" component to your row) and possibly adding some unintended effort at the shoulder... Additionally, the outward momentum of the dumbbell would pivot at your elbow and/or shoulder to reduce the loading on your back & lats somewhat (like throwing a yo-yo sideways, it'd travel in a arc like a pendulum curves away from gravity)
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@standenvernet Thanks so much for the further explanation, what you said makes complete sense to me. My wrong arm position likely to be one of the reasons why I feel I'm using more the arms/shoulders but not the back. I'm going to the gym tomorrow and will practice this.
Actually I just tried the motion that you said (holding imaginary DB in my hands lol), I think I see what you mean as it feels I was "squeezing" the lats/back as I bring up the imaginary DB
Thanks again! 0 -
BINGO -- one salient point from my PT notes (that I'd overlooked):... I just tried the motion that you said (holding imaginary DB in my hands lol), I think I see what you mean as it feels I was "squeezing" the lats/back as I bring up the imaginary DB ...- The upper limit to the rage of movement is when your shoulders (that "squeezing" you felt) stop moving toward each other; after that point, motion would be further down the arm or in the shoulder's rotator stuff (which would be very heavily loaded if working with row-weight)
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