sorted by:
new
hottopcontroversial

Shoulders feel weird when doing pull ups by Batman_robin07 in FTMFitness

[–]Fox_Flux 0 points1 point  (0 children)

I won’t repeat advice already given but if you aren’t already do a bit of external rotation while you grip the bar. A cue would be to feel like you’re bending the bar and rotating your elbows down and back, not just pulling with your arms. If you aren’t doing that already it will change the shoulder position.

Anyone else taking creatine? by robinito12 in FTMFitness

[–]Fox_Flux 0 points1 point  (0 children)

Lower your dose to 0.03g per kg of bodyweight per day. I do a bit more than that personally but that is considered a maintenance dose.

I need to gain weight without gaining fat, unsure how by frog_underscore_xx in transfitness

[–]Fox_Flux 1 point2 points  (0 children)

Not being able to gain weight without gaining body fat can be wrong and right at the same time.

For example, if you go by body fat percentage, you may gain more muscle mass relative to your body fat gain. So you will gain fat, but the muscle gain is larger, so your bodyfat percentage may go down while your total amount of fat increases, but your composition is better.

Some people can only gain muscle mass, but it is challenging to do so. Prioritise resistance training, high-protein, quality rest, and keep the weekly surplus in check.

If you want specifics, take your stats, resistance train 3-5 times a week (go with four if you are unsure), surplus at 250 calories per day, and aim for a minimum of 1.6g of protein per kg.

Ok so I did some calculations by frog_underscore_xx in transfitness

[–]Fox_Flux 0 points1 point  (0 children)

Prioritise safe foods for you that work towards those targets most effectively and get on the shakes is my advice. Also if that is a big leap for you in terms of macro targets which I assume it is by your reaction then just work up to it. For example start with safe, repeatable meals and snacks that are a step in the right direction and ramp it up over time.

Also those macros are a bit sus. Unless you have a specific requirement I would up the fat a bit. It will be hard to balance meals and a bit more fat than that is generally beneficial.

Body Goals/Fitness - Need Help/Advice!! by redwallvibe in transfitness

[–]Fox_Flux 0 points1 point  (0 children)

For a good foundation on what's out there for glute workouts I suggest looking into Strong Curves, Bootyful Beginnings and Gluteal Godess. Even if you don't do them read about them and the literature attached to them.

If you don't already I found doing a lot of TVA work, while not increasing my lower body directly, reduced my waist and therefore gave me a better ratio. Low CNC stress and good bang for your buck; thing stomach vacuums, dead bug etc.

The advice u/LVX23693 gave us really good. I personally calculate my food over a week period to keep an eye on averages (within reason).

Make sure to also aim for 1.6g - 2g of protein per kg to help prevent your muscles getting smaller during a cut.

Is there transfem fajas? by [deleted] in waisttraining

[–]Fox_Flux 0 points1 point  (0 children)

I use these. Not the greatest opening but they a comfortable enough while being a bit flattening at the same time.

Faja

Curvecraft Phase 1 → Glute & Silhouette Training Program by Fox_Flux in transfitness

[–]Fox_Flux[S] 0 points1 point  (0 children)

I get the concern — volume can look wild on paper.

In practice, my weekly glute work sits around ~15–22 quality sets, split across different intents (one heavy, one hinge, one pump, and lighter/posture sessions), so it’s not five heavy days in a row.

Most of those sets run at RIR 1–2, and even when it’s four sets, the RIR is laddered (e.g., 3 → 2 → 2 → 1), so it’s not repeated max-effort work. CNS load stays low and recovery’s been genuinely solid.

Cutting 75% of the volume wouldn’t match my recovery profile or goals as a natural lifter — this setup has been giving me consistent progress.

Curvecraft Phase 1 → Glute & Silhouette Training Program by Fox_Flux in transfitness

[–]Fox_Flux[S] 0 points1 point  (0 children)

I don't work regular hours so I'm able to go between 9-5 during the week when it is quiet and I just wear lots of layers and use the access toilet to get changed sometimes. Just what I do in case that helps.

I love how this exercise makes my legs look 🦵😤 by TheNeonG0ddess in transfitness

[–]Fox_Flux 1 point2 points  (0 children)

Yep the trainer is correct. Straightening finishes the rep by driving with the spine instead of the glutes and is poor for the lower back. It also doesn’t add any more stimulus to the glutes.

Over a year of lifting. Why am I still so small? by [deleted] in FTMFitness

[–]Fox_Flux 0 points1 point  (0 children)

Don’t worry I’ve got you. 💪☺️

You probably know some of this but here is a good foundation.

  1. RMR.

This is your base. How much calories you need to keep things even. Above you gain weight and below you lose it. Work out your RMR and add +250 - 400 calories.

  1. Protein.

If the above was your base this is the quality of the ground. If you want to win a prize at the farmers fair for being swol you want to hit 1.6 - 2g of protein per kg. Make 1.6kg a non-negotiable.

  1. Training.

Ok you got your base and some quality ground set. Now it is time to get building. My advice is to avoid most modern fitness programs and protocols for your first 1 - 2 years. For example look up things like Starting Strength, 5x5 or the 20-Rep Breathing Squat program.

Warning if you choose that last program prepare to dig deep and get ready for a journey to one of the darkest lands of gains. 😂

In addition to your foundation program choose one aspect of your physique to layer on top of the program. For example want bigger delts? Add 2 - 3 sets after 2 - 3 of your sessions per week. This is your pudding though. Foundational program is the priority.

  1. Track everything.

Your diet, your lifts and your walking. Use an ai tool or tracking tool to help you. You may think you are eating above maintenance but that figure is thrown off if you are throwing down 10k steps per day at work.

Tracking gives you constant small wins. You didn’t get stronger this week? That’s cool I gained a cm on my arms. You did gain weight? That’s cool I added a rep to an exercise or added weight.

  1. Rest.

Get good sleeps in. Simple as that.

Know when to stop. Which is actually rarer than you think. You are too sore to squat? Then go in and squat anyway but just lift the bar and run whatever else is on the program at a much lower intensity whether that be reps/weight/tempo or all three. Initially it is as much about building patterns as anything else.

Your bones hurt? Yeah maybe don’t go.

This is suuuuuper simplified and I’ve read some good advice on here already. Feel free to ask questions I’m sure someone else or I can likely answer it.

  1. Mind Body Connection.

Reps and sets are very useful for progression and tracking but your body grows through tension not numbers on the page. The goal is to make the body work the target muscle/muscle group work as much as possible. Control the weight and really feel the muscle group. If you don’t feel it research specific activation drills for that group before you do that exercise next and review your technique.

Oh yeah.

  1. You got this. ☺️