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@redeemedsinner I don't know exactly what you're doing in the gym but r/bodyweightfitness is an at-home, no-equipment alternative for a lot of movements: I bought a device called an Isochain and used to work out at work, in the staircase of my office building, for 15-30 minutes on my lunch...

@xene19 Yes, age-related muscle loss (called sarcopenia) is real, but not at age 32! More like 50+ or 60+. It's possible your metabolism has changed/"slowed down" and/or your hormonal cycles due to age. High-intensity interval training is great for cardio but pretty sub-optimal if your...

@tamtamrod Well that's good, I think? (I don't know much about that condition.) Just wouldn't want you to jump onto a treadmill without an inhalor handy if you in fact have asthma...

@tamtamrod Have you talked to a doctor about this? Just to rule out anything serious/structural. Shortness of breath could be asthma. Not trying to make you feel bad but it's a good idea to run fitness ideas by a doctor first when you're dealing with chronic(?) or ongoing pain/issues just in...

@lucaannibale I got stuck at a similar pullup plateau and I did a long post explaining how I overcame it. I don't know how you're splitting your workouts but it could be that you're not getting enough rest days and are overtraining. 3 days a week is quite enough for most people most of the...

@silas0307 No, it's called biology. You're not a machine to be assembled where you can decide to add 3 parts of muscle and 0 parts of fat. You stay in a caloric surplus while you're doing intensive strength training to bulk up and after you complete that phase of what's called a meso-cycle...

@bobgunn No rest days sabotages your gains and makes injury risk higher.

@gingerine You're welcome. 🙂 I'm continually updating it. Might keep it going until I can reach my goal of doing a muscle-up.

@nasa321 It's a notoriously inaccurate metric that can be thrown off by food/water intake. As others have said, F45 is the wrong training regimen if your goal is to gain muscle mass. You can't expect a cardio program like F45 to generate muscle growth. It would be like doing bicep curls...

@gingerine I was stuck at 3 at one point too. Here's how I managed to get to 3 sets of 10+ over the course of 3-6 months total.

@gbecca87 Force yourself to skip that nap and see if it allows you to fall asleep quicker at night. Because if you consistently skip the nap and are more tired as a result during the day, I can almost guarantee by the time you lay down your body will be 'thirsty' for sleep. Another thing you...

@dillinger Circling back to post this excellent video on the question of how much protein do we need to be getting. The key takeaway is that there's no scientific studies showing any benefit to getting more than 0.71-0.82 grams of protein per pound per day. So in your case, just to maintain...

@ecco Yes, it's possible provided you're doing the 'right' workouts and getting enough rest and eating well.

@dillinger You're welcome. ☺️

@dillinger Individual protein requirements vary a lot; the Recommended Dietary Allowance [RDA] for protein of .7g-.8g per 1kg of bodyweight is based on two standard deviations away from the mean (or average) and it was designed that way to statistically to make sure that the number would cover...

@houstonreborn I'm only doing 1 or 2 pullup sessions a week right now because my sleep schedule is weird. It will work regardless, just at a slower pace. 🙂

@travelbigtime I did a long write-up of how I went from only being able to do 3 underhand chinups to 3 sets of 10 chest-to-bar overhand pullups. On my journey I tried negatives, "grease the groove," and some of the other common training tricks people advise when encountering plateaus. None of...

@houstonreborn I think the pyramid thing is overcomplicating things although I've used the underlying method of greater sets, fewer reps to push through a pullup plateau. If I can do 3 sets of 15 pullups with perfect form then I think I should start shooting for 3 sets of 20 as the next...

@jessicarobertso07 Did a similar program I invented myself and will likely get to 3 sets of 15 in my next work out.

@mikeb34 Does mean that the bottom end of a pullup is the peak stretch while the top end of the pullup (when a person's chest is on the bar or chin is over the bar) is the peak contraction?