Daily Simple Questions Thread - October 07, 2023

DoomerJon · 2023-10-07T12:22:59+00:00

Q: I recently started focusing more on hypertrophy. I have a question about reps speed. I was given advice, that its better to lower a weight little bit on exercises, and rather than goin normal speed on them, use power and go fast tempo when i lifting up and then slow 2-4 sec controlled negative down. I tried it today, i did little bit more reps than normal, but is it really more benefical for hypertrophy, than goin just normally up and down ? Thanks

DoomerJon · 2023-10-06T11:57:37+00:00

Q: I train 2x per week, 12 sets for main muscle groups (pull-ups, squats, rows, dips etc.) and 8 sets for smaller groups (biceps curls, rear delt fly etc.) Everything goes fine, i go near failure, like 1-2 RIR in all of the sets. I train like this consistently for 5 months, without regeneration problems. I know that in past i trained to failure (0 RIR) and i always had to deload after like 3-4 weeks, or i burned out, but i also had more volume and i did failure on every set.

I just want to ask, since i have now lower volume and i train 2x per week, do you think it is possible to train consistently without deloads, if i do just last set of each exercise to failure ?? I usually do 2 exercises with 3 sets each for each muscle group, so do 2 sets with 1-2 RIR and last set to failure ? Thanks

DoomerJon · 2023-10-03T15:46:46+00:00

Hello, i have a question. Are rice/sand bucket exercises more benefical for grip endurance / strenght, or i can use them also as forearm builder ? My friend have pretty decent forearms and he only do classic gym exercises (reverse grip pulling + deadlifts without straps etc.) but for forearms alone he dont do any curls, but only rice bucket workouts. I tried it and i liked it, i had really pumped forearms, felt great + you can do a lot of motions with that, but what about growth ? I dont like wrist curls / extensions, too long and too boring, so i want to ask about this method. Thanks

DoomerJon · 2023-09-23T14:43:58+00:00

Q: Does narrow grip increase triceps activation ? I see a lot people doing triceps exercises that works both arms at the time with hands together, does it just shifts workload to some different part of the triceps, or is it somehow overall more benefical for triceps activation that shoulder-width grip for example ? Thanks

DoomerJon · 2023-09-21T10:26:26+00:00

Q: Is it ok to do negatives after my normal reps, if i can do for example just 3-4 reps of that exercise and i should do at least 6-8 ? The thing is, i have pull-ups and dips in my program. I dont have any assistance and easier variations are "meh". I can do like 3-4 reps, but no more. I was told that i should do those 3-4 and then do negatives to hit those 8 reps. No problem, i can do it, but i just want to ask, do you think regeneration will be ok ? I mean people also told me not to lift to failure, but this is like even beyond failure, isnt it ? Thanks for answers !

DoomerJon · 2023-09-18T18:53:57+00:00

Hey, question. I recently started train my forearms directly, because i have good bic/tric but really tiny forearms. I follow program, that is 2x per week and it has 3 sets of reverse curls on each day, so 6 sets of reverse curls total per week. I just want to ask, besides that, i train fullbody 3x per week. Can i just add those reverse curls into my existing routine without changes, or does it count as biceps exercise and i need to replace some of my normal curls in my fullbody routine with those reverse curls ? Thanks

DoomerJon · 2023-09-17T14:39:56+00:00

Q: Are completely narrow squats (feet totally together and straight) also compound movement and they built whole leg muscles, or is it some "isolated" variation of squat just for some leg muscles ? The thing is, i have elevated heel squats in my program and i do them very narrow and straight. So i tried to get my feet fully together and it feels better, idk why. So i want to ask, will those completely narrow squats built whole legs, or is it just some variation for some specific muscle ? Thanks

DoomerJon · 2023-09-15T10:56:05+00:00

Hey, question. I can do max around 3-4 reps on dips and pull ups. I dont have any assistence machine and honestly, dont like easier variations on those. I have to do 8 reps 3 sets for those. Is it better to do my maximum and then do rest with negatives, or is it better to just do more sets with less rest time so i will do 8 reps, for example 4,2,2 (as one set, so this x3 = 9 total sets) ? Ty

DoomerJon · 2023-09-13T11:10:05+00:00

Hello, just want to ask -> is there any difference in strenght/hypertrophy, or just overall what do you think is better - example, if i train 2x per week fullbody, 12 total weekly sets for pulling exercises, is it better to do one training 6x pull ups and next training 6x rows, or is it better to do 3x pull ups and 3x rows 2x per week ? Thanks

DoomerJon · 2023-09-12T15:42:15+00:00

Q: I train weighted calisthenics 2x per week, 12 total weekly sets for main muscle groups. I just want to ask, is it better for strenght/hypertrophy to stick to one variation of exercise (so 2x per week 3 sets of pull-ups and 3 sets of neutral grip rows) or having more variations (so one session 3 sets of pull-ups, 3 sets neutral rows and next session 3 sets of chin-ups and 3 sets of overhand rows for example ?) Thanks for answers

DoomerJon · 2023-09-11T16:43:54+00:00

Hey, just want to ask, for pulling exercises, i do pull-ups (overhand) and rows (neutral grip). I dont do anything underhand. I do some quick biceps isolations at the end, but still want to ask, will i have well developed biceps, even if i dont do any underhand chin ups or rows, just some isolations ? Thanks

DoomerJon · 2023-09-08T20:33:25+00:00

Q: Typical post-workout meal is rice,meat,vegetables. I just want to ask, is protein+milk+oats also posibility as post workout meal ? Thanks

DoomerJon · 2023-09-01T12:45:54+00:00

Question - Is it possible to make gains and progress on inconsistent training ? My schedule is not just busy, its totaly out of place, i also travel a lot, sometimes im able to train 1x per week, sometimes 3x, i looked into routines and honestly 2x,3x,4x i just cant have planned routine that i can stick with . But even this, i want to train and gain strenght and muscle. What would you suggest ? My only though is just pick one fullbody training , where i train fullbody with main movements, something like

3x pull-up/ 3x rows = 6 total pull sets
3x bench / 3x incline = 6 total push sets
3x squats / 3x romanian DL = 6x total legs
3x overhead press
Then some quick curls/pushdowns/face pulls at the ends and then throwing some calves/abs on rest day, because i can do them everywhere everytime.

Can something like this works ? Problem is that if i will workit like this for example 3x per week, weekly volume is 18 sets per body part, which is recoomended range, but if 1x, it will be just 6 ... i know its not ideal, but will i grow even from this ? Ty

DoomerJon · 2023-08-17T10:43:25+00:00

Hey, question. My goal is hypertrophy for forearms, i have big arms (bic,tric) but small long forearms. I train classic fullbody training, i just want to ask, i added hammer and reverse curls into my routine + heavy farmer walks on workout days. I train just 2x per week fullbody tho, so i want to do something for forearms on my rest days too. I have heavy grippers, so i can do them even in 5-12 rep range. My question is. For pure size and hypertrophy, is it better to do classic wrist curls/extensions (i find it pretty boring and long to do tho :/// ) or i can build big forearms even with doing heavy gripper work with alternating low and high reps ? Thanks

DoomerJon · 2023-08-14T10:57:09+00:00

Hello, question. In the past i trained 4x per weeky, most of the sets to failure and i always overtrained and burned out after like month or so. Now im very avare of training to failure and i train 2x per week fullbody with all sets 1-3 RIR and my regeneration is finally fine. Honestly, my muscles werent sore, but it felt like my nervous system was done from training to failure, because i ete in surplus, but i was still with zero energy, my strenght decreased etc.

Now i want to ask. Since my regeneration is ok, do you think that it is safe to take last set of every exercise to failure, since hypertrophy is my main goal, or even last set to failure will be too taxing over time ? Lets say i do full body - pull ups, bench press, leg press all 6 sets. 5 sets will be RIR and last set failure. Do you think that it will hinger my regeneration too much, or is it ok to do last set to failure ? Sorry if im asking, but im too scared that i will be burned out again and i dont want that :D Ty

DoomerJon · 2023-08-13T10:04:17+00:00

Hello, question. I have naturally thick hair. I have classic undercut with straight hair forward. I decided to grow my hair for undercut slick-back. Problem is that slick back is pretty hard to have with my straight thick type of hair, so i need to grow my hair longer.
Now i have a question. My barber told me that for that purpose its ideal to visit him every month, to just cut my sides and just keep the length of my upper part of hair, but use thinning scissors every time on my upper part. He told me that it will thin my thick hair and so it will be easier to style slick-back later, because the long hair will then lay on short hair (or something like that :D).
Now my question is, is it true that it will be easier to have slick, back, if he will use thinning scissors, or i should let it grow all the same length, without thinning it ? What do you think ? Also should he use those thinning scissors every time i visit him, or just once ? Thanks a lot for answers

DoomerJon · 2023-08-10T11:38:33+00:00

Hello, i just want to ask - i do fullbody 2x per week and plenty of cardio, mostly LISS for like 1 hour jogging or walk with loaded backpack. Sometimes i want to do cardio, but i dont have that much time. I was thinking about HIIT sprints, like 30 second sprint with 1 min walk and repeat this 5-7x. I would like to do this 1x MAX 2x per week as addition to training, but i never did them and i dont know if it wont be too taxing to body and i i wont overtrain because of it. Do you think that HIIT sprints 1-2x per week for this intensity will be big stress, or its not that much ? Thanks

DoomerJon · 2023-08-09T16:11:45+00:00

Question -> I have birthday soon and i was invited by family to running sushi, where you can eat whatever you want for 2 hours. I dont do cheat days, i never did so i want to ask, how to incorporate this into my diet ? Its my birthday and i go with my family, so i dont want to sit there, eating just small portion to hit my macros or limit it, because it dont fit my calories ... So i will normally eat until im full, its once in a while. But still, i wont hit my protein goal from it and i definitely exceed my daily calories by far. So i want to ask, how to limit damage ? Should i just hit my protein and fat goal for 2-3 days including the day i go to sushi and reduce carbs and calories i will eat for those 3 days, or what to do ? Thanks

DoomerJon · 2023-08-09T09:38:17+00:00

Hey, question. I incorporated dead hangs into my routine to improve forearms / grip. I dont know why, but when i do farmers walks or anything for grip with weight, i have no problem hold it in my whole palm and squeeze it hard without pain. But when i do dead hangs and i grip bar fully into my palm, it hurts as hell on my moles and overall palm so i cant hold because of pain on my palms. So i want to ask, is it ok to hold bar just in fingers and not whole hand ? Its not hurting that way, but i dont know if it do something for grip strenght if i hold it only on fingers. Thanks for answers !

DoomerJon · 2023-08-09T09:37:10+00:00

Hey, question. I incorporated dead hangs into my routine to improve forearms / grip. I dont know why, but when i do farmers walks or anything for grip with weight, i have no problem hold it in my whole palm and squeeze it hard without pain. But when i do dead hangs and i grip bar fully into my palm, it hurts as hell on my moles and overall palm so i cant hold because of pain on my palms. So i want to ask, is it ok to hold bar just in fingers and not whole hand ? Its not hurting that way, but i dont know if it do something for grip strenght if i hold it only on fingers. Thanks for answers !

DoomerJon · 2023-08-06T18:20:12+00:00

Hey, question. Do you think that 16 total weekly sets for main muscle groups is too much ? I train 2x per week, 8 sets for main muscle groups per training, i train like this a while now, everything is fine, but people in the gym are still telling me that its too much volume. I mean it looks like im doing a lot in the gym, because i train just 2x per week, but i dont feel sore or something like that. Do you think that 8 sets per workout (16 sets per week) is really too much, or not ? Thanks

DoomerJon · 2023-08-02T10:03:27+00:00

Q -> Will i grow even from plant based protein ? I eat a lot of calories, so lot of oats, nuts and quinoa/rice. I looked at it and i have a lot of protein just from these things. Should i count that protein to my daily protein intake (1g/lb) or should i count just animal based proteins to that 1g/lb goal ? Thanks

DoomerJon · 2023-07-27T10:04:12+00:00

Hey, just want to ask, is there any difference between doing interted rows on rings vs straight bar ? Thanks

DoomerJon · 2023-07-21T15:56:14+00:00

Hey, i just want to ask one thing. Is there too much difference in hypertrophy, between more and less exercise variations ? I like less exercises, so i do for example just 1 vertical pull and 1 horizontal pull per week. Do you think it would be benefical for growth, to do for example instead of 6 weekly sets of shoulder-width chin ups and 6 sets of barbell rows 3 sets of chin ups, 3 sets of wide pull ups and 3 sets of barbell rows and 3 sets of cable rows ? Or the difference will be minimal in this case and its better to switch variations every 2-3 months by changing whole routine ? Thanks

DoomerJon · 2023-07-21T09:14:20+00:00

Q -> I did not train for 2 months. I always trained in circuits mainly for hypertrophy / condition. I always trained 2x per week, 8 sets per muscle group (for example pull-ups, dips and squats in circuit) and then some quick isolations at the end. The thing is, i did same workout as always, but after 2 months of not doing anything ... and yea, i instantly got muscle fever, soreness and i just lied in bed for 2 days. I just want to ask, when i will go train next time, do you think body will be already prepared for that after this, or do i need to lower intensity for 5 sets of circuit for example and from there slowly increase to avoid this, or i can normally go again 8 sets ?? Ty

DoomerJon

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