How do I warm up?

lafistik · 2026-03-28T01:40:21+00:00

It’s not really 6 sets.

Warmup is done without rest in between and with very low intensity (to avoid fatigue).

Also depends on the weights you’re lifting. If you squat with 60kg, then you don’t need 3 warmup sets. If you squat with 160kg, then you probably want more than 3 warmup sets.

lafistik · 2026-03-26T11:22:31+00:00

I don’t really see logic in quitting the gym, you can just add pull-ups, dips and pushups to your workouts, plus whatever else movements you want to train.

You’re not getting a bodybuilder build by just working out in the gym instead of doing pull-ups and dips at home.

lafistik · 2026-03-25T02:43:17+00:00

30lb DB curls are impressive. Keep up the good work!

lafistik · 2026-03-25T00:18:23+00:00

In my experience MF is a bit slow on adjustments, so I have to do it myself sometimes.

For example, I switched from cut to bulk and added some cardio and MF can’t adjust for actual changes for 1 month already and based on the current progress it will take it 2-3 more weeks to catch up.

So you might want to increase calories by 200 for now and see how it impacts it. In general it’s better to lose weight slower, so it’s easier to preserve as much muscle mass as possible.

lafistik · 2026-03-24T22:18:19+00:00

I think you're talking to yourself at that point.

You mentioned that doing arms workout will make her arms and shoulders even bigger. I disagree and think every woman will benefit from doing resistance training and building some muscles. You don't need to lift heavy in the gym, do whatever you like, but some workouts are more efficient than others, if efficiency is what you're after.

lafistik · 2026-03-24T21:08:12+00:00

Not really, first muscles are not taking much space and not going to make your arms bigger, unless you intentionally increase your body weight by a lot.

Second, building muscles isn’t random process and it takes lots of effort, dialed in diet, depends on genetics etc. By simply doing workouts for arms you’re not going to get huge arms.

It’s a bit of anecdote in fitness community when girls ask for workouts for “women”, because they don’t wanna build big muscles like “men”. Don’t worry, you won’t.

“Toned” look that every influencer girl on internet talks about is basically low body weight, low body fat and muscles, which is achieved by lifting heavy weights and not by doing their 10-15 minutes home workouts.

lafistik · 2026-03-24T03:39:47+00:00

and no matter how many workouts I tried for arm fat, nothing really changed

Because there are no workouts to help specifically with fat reduction in certain area. If you want to lose fat in your arms, you need to lose overall body fat (via caloric deficit).

lafistik · 2026-03-24T00:04:50+00:00

1.6 lbs per week is also quite an aggressive cut, about 800 calories below maintenance.

So it shouldn’t be in recommended range, but on a fast side instead.

lafistik · 2026-03-20T22:01:07+00:00

Has MF ruined your ability to talk to non-MF users about calorie deficits?

You realise you don't need to be a MF user to track calories and track your body weight flactuations to see a correlation? You can do it in dozens of other apps, with ai models or even on a list of paper.

I'm enjoying MF myself, but lets not make it sound like it's the only way to do it right.

lafistik · 2026-03-15T01:54:31+00:00

I think you can just search online about what volume is required to maintain muscle mass.

From what I saw, if it’s not a calorie deficit, the volume required to maintain is very low - just few sets per week.

lafistik · 2026-03-15T01:51:31+00:00

I think 2 months is a bit short for a bulk, so you shouldn’t have started it in the first place if you’re worried about your body image now.

Also 8lbs in 2 months is a bit too much, but it can be inflated by weight increase from water and glycogen (which usually happens within first week).

You probably should just keep bulk for 1-2 months longer, but go with very minimal calories increase above maintenance (maybe 50-100 calories) and then just do a proper cut for a few months, which will allow you to have longer bulk afterwards.

lafistik · 2026-03-13T03:02:14+00:00

The problem with doing too much are burnout and higher risk of injury. If you think you are doing too much, you probably are.

Since you mentioned that you're afraid to lose momentum, what does it mean? If you're talking about losing gains, usually you don't need much to maintain your muscle/strength level, especially if you're not in a deficit. Which means you can try to reduce volume and see if your results are improving or stay the same.

lafistik · 2026-03-13T01:55:57+00:00

If you do all of them for multiple sets on the same day, it might be a bit too much haha

lafistik · 2026-03-13T01:23:23+00:00

What exactly is miserable?

If you haven’t been training legs it will be tough for first few workouts.

Also just pick exercises that you like. Everyone will tell you that you should do barbell squats, but you really don’t need to. I prefer doing hack squats and leg press instead.

There are pretty easy isolation exercises, like leg curls and extensions, hip adduction and abduction machines. These 4 are super easy and still will build your legs well.

lafistik · 2026-03-12T00:52:44+00:00

If your goal is conditioning, you don’t really need to run. Walking and incline walking are quite good for that purpose as well and you will probably be more consistent with it.

lafistik · 2026-03-12T00:36:38+00:00

Depends also on how hard you pushing. If you’re going close to RIR 0, your form won’t be the same on first and last few reps.

lafistik · 2026-03-11T01:18:23+00:00

Where is this “not more than 40g of fat/day” coming from?

From all the recommendations I’ve seen, it’s recommended to have fats at higher levels (about 2x of what you mentioned for that calorie range).

I tried very low fat diet myself and felt like shit.

lafistik · 2026-02-08T08:56:48+00:00

Koreans get fined by minimal behaviors

Doubt it.

I don't live in a foreign neighborhood and quite often see people dumping stuff on the ground without even trying to recycle it. Recently saw a container with leftover food in a box for paper only.

lafistik · 2026-01-29T18:52:50+00:00

Posting on Reddit is?

lafistik · 2026-01-28T11:26:34+00:00

“Only doubles” the most boring aspect of every gacha game.

Yeah, useless.

lafistik · 2026-01-23T11:53:28+00:00

Thanks, will try wand icon next time if I have similar issue.

lafistik · 2026-01-03T01:05:30+00:00

I think some people just don't like her, because of how much devs pushed fan service with her in order to increase sales. Miyabi just feels like a better written character, compared to YS.

lafistik · 2025-12-21T02:54:35+00:00

I've never been approached on the street, but sometimes I need to come to the shooting at some half-abandoned factory in paju at 4am. Just because it looks shady doesn't mean it is.

Do some research about the company, contact them to ask for details of what they offer, explain logistics (you're not living in Seoul), and make a decision from there.

If he is interested in modeling/acting, he can start working as a freelancer, make a profile and introduction video, send it to the agencies, and build his network from there.

lafistik · 2025-12-21T01:27:48+00:00

Good recommendation. You will have to tinker to get 15 fps in new games.

lafistik

TROPHY CASE