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@bridgida This seems like a totally fine idea. As long as the weights are reasonably heavy they should hold you for a long time. Certainly enough to keep you strong enough to pick up grand kids and meet the physical activity guidelines. If you want to keep progressing, you'll maybe want to get...

@nanathalieee Absolutely it is. Even people with chronic kidney disease (on extremely low levels of protein intake) can make gains and improve health with resistance training. So if you’re missing your mark by 10-20g of protein, even a couple of days a week, it’s unlikely to even be...

@lucyflor You could try one-arm dumbbell bench -- I don't think alternating is very good. You get more systemically fatigued, and less stimulus for the actual pressing movement itself. Do all the reps of one side at a time. Put some rest between each side. When the dumbbell gets significantly...

@thisisme123 It probably did carry-over some... Is the 5 miles of recliner "hard enough" per the aforementioned talk test? One way to know if it's hard enough: are you progressing on the bike? i.e. are you doing the 5 miles in less and less time? If not, then you may be getting a little...

e.g. of progression Week 1 Sess 1: 15 minutes Sess 2: 15 minutes Week 2 Sess 1: 20 min Sess 2: 20 min Week 3 Sess 1: 25 min Sess 2: 25 min Week 4 Sess 1: 25 min Sess 2: 20 min Sess 3: 15 min Week 5 Sess 1: 25 min Sess 2: 25 min Sess 3: 20 min ..... etc By about 3 months...

@mehr In all fairness, I don't trust him at all. He promotes some stupid shit. Encourages people to waste money and time on complete garbage. e.g. insidetracker, his bs "protocols" His background is in neuroscience. Not sports nutrition, exercise physiology, medicine, etc.

... but there is nuance here. When losing weight, it could make the 2.2g number slightly more favorable, although I don't believe all evidence points in that direction. Then there is personal preference for satiety reasons. Personally, I used to really thrive on very high protein amounts...

@petermg49 You could try neutral grip dumbbell skulls instead, or just change the touch point. Here’s a handy video that might generate some ideas:

@billyjoe You’re doing plenty of exercises on push day. If you need more volume to progress I would add a set to a couple exercises, and reassess. At some point though you will exceed a practical amount of work per muscle group, per session, and then you need to move away from PPL to a more...

@wrightdjohn Fitness Wiki needs to be updated I guess. I would wager, if you're underslept at all, getting an extra 30 minutes of sleep every day would get you far more gains than going from 1.6g/kg to 2.2g/kg

@petermg49 Yeah, there can be. Your fund of knowledge will slowly build over time, just like your fitness and physique. Specifically when it comes to elbows, there can be a few common culprits. Certain barbell squat styles (not keeping your elbows down and tucked, gripping the bar too hard)...

@billyjoe A lot of people like PPL, I think because it’s easy to write the program. But it locks you into 2x frequency for everything. I think it also makes your leg days too hard — which either means a massive fatigue spike or junk volume. That’s just a plug for non PPL programming One thing...

@petermg49 Certain movements, with a given amount of volume, and intensity, are going to lead to elbow pain. It's a typical part of training. Not something to be ignored though. Persistent and intensifying pain, day after day, week after week, can lead to a more intractable problem that takes...

@grandslam Sounds like you’ve got things well thought out. Best of luck, and happy training!

@trainando I would suggest you work on lowering your barriers to begin exercise. Given you said you live in a cold dark place, and aren't a fan of the gym, I would invest in some indoor gym equipment. And for some diversity of activity, I'd probably pick something like an airbike or...

@lucyflor You could do 40 on your first set, then 35 on your down sets. Depending on the material of your dumbbells, you could get magnetic plate mates to add 1.25 increments You could add 2.5lbs wrist weights

@grandslam Fwiw, (run this through your neural nets and your friends) but if maximizing hypertrophy is key to sexiness, I would posit that 5/3/1 is probably not optimal for a number of reasons. It’s Biased towards movements that are all very systemically fatiguing. Training volume will be...

@nextstep So yeah, less about the machine measurement, as others have said. It's too bad he put so much stock in the results of this thing. I think he should take progress pics instead. And I decide what exactly he's trying to do. If he's mostly just caring about lifting more weight, than...

@fionar I would suggest you tweak your performance / outcome goals to something more process-oriented. Running two half marathons is probably a fine goal, there is a pretty clear process to get into half-marathon shape, and if you follow it, you can just go and do those races. But I would...

... oh yeah, and if you want to track food and body weight, I recommend Macro Factor. Sometimes people start with the analytical tracking piece, and eventually come around to the behavior / environmental changes. Or they go the other way around. And if you can implement these broad changes you...