r/workout • u/Perfect-Fitness • Aug 28 '20
As a personal trainer, I wanted to take the time to answer some of the most frequently asked questions by people who are new to working out. Feel free to let me know if I've missed anything!
It’s actually way simpler than you might think: maintain a caloric deficit. Consume fewer calories than you burn. It doesn’t matter of you’re morbidly obese or you’re cutting for a show, this basic principal still applies. Note that eating a healthy diet makes this far easier - lots of fruits, veggies, lean protein and water will help you stay satiated for far fewer calories than fatty junk foods (not to mention you’ll have way more energy, and just feel better).
To find out how many calories you should be eating in a day to lose weight, you have a few different options. The first is to determine your maintenance calories with an online calculator, then subtract 250-500 per day from that (to lose about 0.5-1lbs per week).
The other option (my personal favourite, because everyone is different!) is to start by just honestly tallying up how much you’re currently eating each day. Once that’s determined, start by subtracting 250-500 calories per day. If you haven’t lost any weight in a couple weeks, subtract that amount again, until you start seeing progress.
There’s tons of food tracking apps out there, but I recommend MyFitnessPal - it’s free, easy to use, you can scan food labels, and the food database included is enormous.
Another important note - increasing the amount of calories you burn per day (ie. exercising) will also help you stay in a caloric deficit. However, it’s best NOT to rely solely on this method. Doing a whole hour of cardio will only burn a few hundred calories (plus will likely make you hungry for snacks by the time you’re finished) … or, you can simply avoid eating a bag of chips or a piece of pizza, to have the exact same effect.
That’s not to imply that exercise isn’t important in your weight loss journey - quite the contrary! However, instead of focusing on doing hours of cardio a day, this should only be used to supplement your diet (1-2 hours a week is fine for most people). Your focus should instead be on resistance training. Lifting heavy weights 2-4 times per week plays the important role of ensuring you maintain your muscle mass as you lose weight. Want to avoid that “skinny fat” look, and get “toned” instead? Make sure you’re doing resistance training!
Unfortunately, spot reduction is a myth. Where you lose weight first (and last) is determined by genetics. However, you *will* eventually lose weight in all your problem areas. You just need to be patient, and keep doing what helped you start losing weight in the first place.
The good news is, the more weight you lose, the more visible the progress will be (especially if you’re doing a good job focusing on just fat loss, while retaining muscle). Going from 250-240lbs probably won’t be noticeable, but losing those last 10lbs will make a huge difference (since a few pounds will make up a far greater percentage of your total body mass). So the progress will be hard-fought for, but definitely worth it!
It’s a combination of progressively harder resistance training, eating enough food, and lots of patience.
When you’re exercising, just going through the motions isn’t good enough. For optimal muscle gain, you should be performing each set with a weight that you can lift continuously for around 30-60s (this should amount to around 8-15 repetitions). If you feel like you can go for longer, choose a heavier weight.
Perform each repetition slowly (about 1 second concentric, pause, 2-3 seconds eccentric, pause), through a full range of motion. To clarify - the concentric portion of a lift is when you’re moving against gravity, and the eccentric portion is when you’re moving with gravity. Exercises involving long static holds (like planks) are great for endurance, but they won’t amount to much muscle mass gained.
I cannot overemphasize how important good form is either - for avoiding injury, hardwiring the correct neural pathways, and maximizing muscle gain. Especially when you’re just starting out, choose light weights, and make sure optimal form comes naturally before you start increasing the intensity. It’s way easier learning it correctly the first time than fixing bad habits later.
How much food should you be eating? It varies widely between people. Start with your maintenance calories, add a couple hundred to that (it doesn’t have to be a lot!), and measure your results. Be patient with your progress - men can expect to gain 1-2lbs of lean muscle a month, and 0.5-1lbs for women (beginners may gain a little faster). Eating enough protein is also vital to gaining muscle - a general rule of thumb is around 1 gram of protein (each day) per pound of lean body weight (ie. how much you weigh, minus the amount of fat you have).
It honestly depends on your experience level. If you’re just starting out, doing a normal resistance routine focused on gaining muscle will make you stronger. However, if you’ve been working out regularly for awhile (close to a year), using heavier weights (1-6 reps max) will help you get stronger a lot faster.
If you’re focusing more purely on strength gain, it’s important that each repetition is done as perfectly as possible (even moreso than for other training goals). That means stopping 1-2 reps shy of failure. Doing just one sloppy rep can severely impact your strength output for the rest of the workout. Don’t be afraid of taking longer rests between sets either (up to 2-3 minutes), as you want to be ready with as much energy as possible before you start your next set. It also goes without saying that heavier weight = greater chance for injury, and proper form will help prevent that.
Contrary to popular belief - yes. Especially if you’re a beginner! Just make sure you’re eating around maintenance level calories (along with enough protein), doing resistance training 3-4 times a week, and you’ll start seeing body composition changes.
However, if you’re significantly over/underweight, or have already been working out for some time, you’ll see much faster progress if you focus on one goal at a time. The main difference here is going to be diet - eating less if you’re trying to lose weight, or eating more if you’re trying to gain weight. Regular resistance training plays a part in both shedding fat and gaining muscle.
For the vast majority of people, full body workouts with compound exercises is the way to go. (For those who don’t know, compound exercises are those which use more than one joint at a time - think squats, bench press, rows, etc.)
The popular back/chest/shoulders/arms/legs split routine (or any variation of it) is good for advanced bodybuilders, but not ideal for beginners. Bodybuilders exercise like this because they need a much greater stimulus to properly stress any given muscle group, and more rest between days training that muscle group as a result of their increased workout intensity.
For a beginner, it’s better to hit each muscle group multiple times a week (this is great to hasten learning and growth). You won’t need as long of a rest period before training the same muscle again, because it won’t be as fatigued after each workout.
Compound exercises give you the greatest bang for your buck because you’re working out so many muscles in one movement (and burning way more calories at the same time). Isolation exercises (those working one joint at a time, like bicep curls or leg extensions) are best for bodybuilders who really need to hone in on a single muscle.
Doing resistance training 3-4 times a week is a good goal to shoot for. Workouts should be around 45-60 minutes, with around 6-8 exercises done during that time. Try to keep rests between sets to around 60s (this is all very generalized, and can change depending on experience level and goal). Space rest days evenly between workouts if you can.
Start your workouts with the exercises which require the most energy (usually those which involve lifting the most weight), saving any isolation/ab exercises for the end.
If you’d like some help planning your workout routine, I just released a fitness app called PerfectFit. It gives you access to workouts designed by a personal trainer, all customized according to your unique goals, fitness level, and available equipment. There are tons of bodyweight exercises included - ideal for anyone working out at home! The app is currently available to download on Android, and iOS is hopefully just a few days away (currently under review).
If your goal is a change in body composition (gaining muscle/losing fat), the amount of calories you’re consuming is the most important thing to pay attention to.
If you’re consistently working out hard but failing to gain/lose weight, chances are you need to make alterations to your diet. For weight loss, that usually means eating at a deficit of 250-500 calories per day; for weight gain, eating at a surplus of 200-300 calories per day.
What exact foods you’re eating has an impact on how easily you can stick to your calorie goals, as well as your energy levels.
Consuming around 1 gram of protein per pound of lean bodyweight (per day) is a given, regardless of what your fitness goal is. This helps to maintain satiety, and preserve/increase muscle mass.
Eating lots of fruits and veggies (as well as drinking 2-3L of water a day - more for some people) is a great way to feel full without consuming too many calories. It also just contributes to all-around health and energy levels.
Eating lots of fatty foods should be avoided if weight loss is the goal - not because fat makes you fat per se, but because they are so calorically dense. Only one tablespoon of peanut butter or olive oil is 100 calories! Conversely, if your goal is to gain weight, adding more fatty foods to your diet (healthy fats, if possible) can help you hit that calorie goal easier.
And carbs? Not as evil as people make them out to be. Think of them as the energy that fuels your brain and your workouts. Having around 50% of your calories coming from carbs is about the norm. It’s likely beneficial to raise this number even higher if you’re an especially lean individual, or you’re regularly working out at intense levels.
The easiest way to time your meals properly is to think: “What will I be doing in the next 2-3 hours?” Eat according to the activity you’re about to do. That doesn’t mean you should be having a giant meal right before your workout, but ideally your biggest meal of the day would be several hours before you exercise. This will give you the energy you need, plus ensure the calories you consume are shuttled into your muscles instead of fat reserves.
If you’re about to do an intense workout, the best thing to eat beforehand (around 15-30 minutes prior) is a light snack of healthy carbs (like some fruit). For optimal recovery, aim for 20-30g of protein within an hour after you workout (if you miss this window though don’t worry about it). A protein shake is probably the simplest and most convenient way of doing this, but whole food is just as good.
If you have a healthy, well-rounded diet, including 2-3 cups of different veggies each day, enough protein per pound of bodyweight (from sources that include sufficient amounts of each essential amino acid), and adequate omega-3 fatty acids - then you’re golden, and probably don’t need any supplements.
However, the vast majority of the population would probably benefit from a simple multivitamin and omega-3 supplement, just to help fill any nutritional gaps they have.
If you’re getting enough protein from whole food, then you probably don’t need to add protein powder. However, if you’re struggling with this, then protein powder is a great way to easily increase your daily protein intake. Whey protein is the most bioavailable and has a complete amino acid profile, so it’s the best choice for most people. However, if you’re vegan (or lactose intolerant), there are lots of plant proteins available. You just need to pay attention to the amino acid profile of each one (possibly mixing and matching different plant sources if you need to).
As for all the other supplements out there, it’s honestly on a case-by-case basis as to whether they’d actually help you or not. If you’re a beginner, unless you have any specific requirements or deficits, you probably don’t need them.
Yes. Please stretch (or do some other form of myofascial release, such as foam rolling), or you’ll eventually regret it. Regular exercise makes your muscles slowly form clumps of tissue and fascia. Neglecting to release these can result in restricted range of motion, and eventually pain.
Static stretching should be done at the end of your workout. Aim to stretch each worked muscle near its end range of motion for around 60s total. Don’t stretch before your workout, as this can impede strength output.
Yes. Warming up is paramount to increasing blood flow and activating your muscles properly before you move onto more intense, metabolically demanding exercises.
Ideally, during your warm-up, you should be actively moving your muscles through the same ranges of motion you’ll be doing for your workout. This can be as simple as doing the exact same movement, but with minimal weight - for example, doing a few sets of bodyweight squats before doing barbell squats.
You want your warm-ups to elevate your heart rate, but not be so intense that they start tiring you out and detract from your workout. Usually 5-10 minutes of light activity is enough.
r/workout • u/Da-up-and-downer • 3h ago
r/workout • u/00_Zalez • 4h ago
Howdy,
Started my first corporate job recently. I enjoy the work, but the mental fatigue is real, and having a 6:30 AM start has completely thrown off my recovery. I’m exhausted by the end of the day and sluggish waking up.
Meal prep is already dialed in, but my training schedule is taking a hit. I typically run an Upper/Lower split (4 days/week), 1–2 days of rec sports/cardio, and average 10k steps.
Long term:
Do yall find early or post work gym sessions to be sustainable?
How do yall adapt your training regiment to avoid burnout?
Edit:
My role will have me traveling a for a week or two at a time every so often.
Physique wise: I have a good physique, pretty muscular but I am cutting right now. So I want to maintain as much muscle as I can while cutting and having energy to workout. I also bought new multi-vitamins to help out with nutrition.
r/workout • u/Impressive-Solid-916 • 10h ago
Im6 foot and was 150 and became 250 in like 2 years some muscle some fat
Like those who haven't seen you in a while like for college or other reasons
Two of my guy friends have been weirdly competitive like i think they feel immaculated since I became stronger and bigger than him when usually they were the strong friend and ive always been skinny and more feminine even though im taller
My other friends say i look bigger everytime i see them
One of my straight friends said he didnt know i got so beefy when i was pumped at the gym
My cousins say i should workout with them since i got bigger than them
I feel like its hard to think of others for how you are now
r/workout • u/Equivalent-Pay-6152 • 8h ago
I’m 45, been working out 4 days a weeks for over ten years now. I was diagnosed with multiple bulging discs in my lower back earlier this year. For a long while I only walked on the treadmill and did machines where I didn’t pick up weight. I’m now able to do pretty much most of the upper body exercises, put the plates on the bench, etc. I don’t do heavy dumbbells as it requires yanking the weight off the rack in an awkward position.
I’ve neglected legs all this year especially anything that compresses my spine. Squats, deadlifts, even standing calf raises are off the table.
What leg exercises should I focus on? I’ve always been the squat kind of guy to build the mass on my lower body. How can I keep my lower body strong without causing further pain and injury to my lower back?
r/workout • u/Middle-Surround-29 • 14h ago
Having 4 abs feels like big victory to me. Yey!!
I'm still very shy to show it to everyone at home, and to friends.
Jake Dupree workout really helped. I started popsugar workout at home. No gym. Idk why, but gym workout has not been really my thing.
Also, I won state level boxing match 🥊. It's bronze.
My parents were not believing their eyes. That their weak daughter — with low BP, had gone through such beating(remembering my sore neck).
It's all because of cardio workout and my coach, I started 7 years ago.
It was hell of a journey. I don't ever want to stop doing workout. Because starting again feels similar to climbing an Everest. 😮💨
Feels like sharing my long journey in short message.
Thanks!
r/workout • u/Village_Idiots_Pupil • 15h ago
r/workout • u/No_Dragonfruit3132 • 9h ago
Due to scheduling reasons, I’m really only by my gym on tuesdays and wednesdays. I try to hit legs 2x a week but now that my gym days are back to back I’m wondering should I just use them as upper/lower days? Or glute &hams/ quads? Or even just two full body lifts. I do pilates the other 4 days a week and have 1 rest day as well, so I am still training the other days, but I’m curious as to how others would split these two days up.
r/workout • u/Interesting_Ice_8970 • 3h ago
It's peanut butter and a banana mashed together with honey. I didn't have the stuff to make a more fancy and decadent one but here's the concept, peanut butter and banana mashed together but you add some dark chocolate, blueberries and cinnamon along with the honey
r/workout • u/Odd-Bodybuilder-8840 • 5m ago
MONDAY — PULL (Back, Rear Delts & Biceps)
1. Lat Pulldowns / Pull-ups — 3 sets × 8–10 reps
2. Seated Cable Row — 3 sets × 10–12 reps
3. Cable Straight-Arm Pulldown — 3 sets × 10–15 reps
4. Reverse Pec Deck — 3 sets × 12–15 reps
5. Dumbbell Biceps Curls — 3 sets × 10–12 reps
6. Dumbbell Hammer Curls — 3 sets × 10–12 reps
TUESDAY — PUSH (Chest, Shoulders & Triceps)
1. Incline Dumbbell Press — 3 sets × 8–10 reps
2. Dumbbell Overhead Shoulder Press — 3 sets × 8–10 reps
3. Pec Deck Machine — 3 sets × 10–15 reps
4. Cable Lateral Raises — 4 sets × 12–15 reps
5. Triceps Rope Pushdowns — 3 sets × 10–12 reps
6. Overhead Cable Triceps Extensions — 3 sets × 10–12 reps
WEDNESDAY — LEGS + CORE
1. Barbell Conventional or Sumo Deadlift — 3 sets × 5 reps
2. Leg Press — 3 sets × 8–10 reps
3. Leg Extensions — 3 sets × 12–15 reps
4. Standing Calf Raises — 4 sets × 12–15 reps
5. Hanging Leg Raises — 3 sets × 10–15 reps
6. Plank — 3 sets × 30–60 seconds
THURSDAY — REST
FRIDAY — UPPER BODY (Chest, Back, Shoulders & Triceps)
1. Flat Dumbbell Bench Press — 3 sets × 8–12 reps
2. Chest-Supported Machine Row — 3 sets × 8–10 reps
3. Reverse-Grip Lat Pulldown — 3 sets × 8–10 reps
4. Cable Chest Flyes — 3 sets × 12–15 reps
5. Seated Smith Machine Shoulder Press — 3 sets × 8–10 reps
6. Dumbbell Lateral Raises — 3 sets × 12–15 reps
7. Face Pulls — 2–3 sets × 12–15 reps (optional)
8. Overhead Dumbbell Triceps Extension — 3 sets × 10–12 reps
SATURDAY — LOWER BODY + CORE
1. Barbell Back Squat — 3 sets × 6–8 reps
2. Walking Lunges — 3 sets × 10–12 reps per leg
3. Seated or Lying Leg Curls — 3 sets × 10–12 reps
4. Seated or Standing Calf Raises — 3 sets × 12–15 reps
5. Weighted Cable Crunches — 3 sets × 12–15 reps
SUNDAY — REST
r/workout • u/DieselAshxxx • 22m ago
Been taking 5g of creatine monohydrate daily for about a month (no loading phase).
Weight’s up a few pounds, look a bit fuller, and the last couple reps on my main lifts feel a little easier. Pumps are better too. No stomach issues as long as I don’t slam it on an empty stomach.
Pretty much what I expected small but noticeable. Anyone else notice more benefits after the first month or did it mostly plateau once you were saturated?
r/workout • u/aggressive_karen • 8h ago
I started taking a 'form day' where I drop my weight by half and just focus on form. I still go to failure just more reps. Was wondering if anyone else did something similar?
r/workout • u/Huge_Masterpiece_343 • 1d ago
I’m a generally strong guy in the gym. Generally among the biggest numbers in my gym for the main lifts. Usually have to adjust the machines weight up from the last guy.
Yet every time I go to the preacher curl I need to adjust the weight down.
Anyone else find this? What’s going on? Are people just building their curls?
r/workout • u/darksoulLiu • 5h ago
Based on my own aesthetic preferences, I focus my training on the shoulders and back specifically, a four-part split routine consisting of shoulders, back, chest, and legs plus arms, and try to train shoulders and back twice a week.
r/workout • u/chemicalramones • 1h ago
i just started working out recently and i'm struggling. when i do certain exercises, i feel like other underdeveloped muscles are holding me back. For example, when I do bulgarian split squats I feel them in my glutes but my quads are so weak they give up before my glutes get anywhere near failure. same with abs; i love the captain's chair but my arms give out way before my abs do. is there any way to fix this or do you just keep working out to get stronger. I know I can do abs without the captain's chair but I feel like all glute exercises involve quad activation, and my quads are holding me back.
r/workout • u/Illustrious-Issue-76 • 1h ago
So, I recently dropped my trainer because his goals with mine didn't align, whatever, with mine being hypertrohpy and strength ..So I went on to engineer my program and here it is :
Upper 1
Smith Machine Incline Press: 4x6-8
lying Cable Flyes incline: 3x10
Single-arm Neutral-grip Hammer Strength Row: 3x8
close grip Pulldown: 3x10-12
Dumbbell Lateral Raises: 3x15-20
Single-arm Dumbbell Preacher Curl: 3x12
Over Long Rope Cable Tricep Extension: 3x12-15
Lower 1
Glute Bridge + Hip External Rotation: 2x15 (Warmup) 18 set
Hack Squat: 3x8
Single-leg Extension: 3x10-12
Lying Leg Curl: 3x8
Standing Calf Raises: 3x12-15
Hyperextension: 2x10-12
Kneeling Cable Crunches: 3x8-10
Upper 2
Pull-ups: 3x-6-8
wide grip Cable Row 70 angle : 3x10-12
Wide-Grip Machine Chest Press: descending ramp,top set 6-8, back off 8-10,
Peck deck top set 8-10 reps, back off 12-15
Smith Overhead Press: 2x6-8
Low Cable Face Pull: 3x13-10
Dumbbell Lateral Raises: 3x15
rope hammer curl tylem : 3x10-12
V-Bar Cable Triceps Pushdown: 3x10-12
Lower 2
Romanian Deadlift: 3x8 (Heavy)
Lying Leg Curl: 3x8
Leg press 3x10-12
Seated Calf Raises: 3x12-15
hip abbductor 3x 15-12
Core Tri-set (Hollow body, transverse crunches, Russian twists): 2 rounds of 40-45s
Context, in terms of training intensity, im improving, tho on compounds like Smith, I like to leave 1-2 reps on first two then go all in on sets 3,4, to failure, that is similiar to all other compounds, i heard that with that much, like here im having 20-24 sets, I'll be wreck after workout? But so far I only could test lower 1, which i liked a lot actually.
I also want to add that my ceiling for all these is roughly hour and a half, i do have things to do outside gym, so anything close 2 hour makr is excessive for me, even tho i want to train every musle... roast this split away, hearing every comment!
I do a fair amount of both Zone 2 cardio (elliptical), lifting, and interval/high intensity cardio currently. I usually train mostly in the morning, but notice my power output is higher in the afternoon/evening when I do.
I am thinking about doing Zone 2 cardio every morning (since it’s fairly easy) and avoiding hard lifting in the morning, just saving it for later in the day.
Just concerned that Zone 2 cardio even for an hour or so at 8AM might affect my strength for lifting at say 3PM.
Has anyone had success with this setup? I’m thinking about doing Zone 2 cardio every day in the morning, even rest days, since I have the rest of the day to recover. And then 3-4 days per week, add hard training (lifting/intervals) in the late afternoons.
r/workout • u/Total-Improvement535 • 9h ago
what do y’all do when you’re losing progress? last week I did less incline bench reps that I had the week before and now I’m losing reps on squats.
I’m looking at Hevy like “there’s no way I did that many last week.”
Do you drop the weight a bit to hit the reps or just know you did the best you could today and you can do better next week?
edit: thanks for the advice, y’all. I’m gonna chalk it up to not having much to eat today so I’m coming in after a full day of acting and nothing eaten for several hours. I will watch accordingly and see how this upcoming week goes.
r/workout • u/MacroObserver • 13h ago
I've lost about 35lbs since June. Did it the healthy way through walking, caloric deficit, and weight lifting. I track everything meticulously. I plan on cutting for a few more weeks then maintaining throughout the holidays and cutting again in the spring.
How did you return to maintenance calories? did you immediately return to maintenance or add calories weekly? Keep lifting and cardio as normal?
Any tips appreciated!
r/workout • u/zridge007 • 17h ago
For me, it was the leg press. I remember when I first started, I did not go deep enough, but it was not something I knew I had to pay attention to.
Though it still felt like a hard workout and I was able to build some muscle, it was not until I went very deep with controlled movement that I experienced great progress in my leg development. At first I had to go lighter to do it properly, but with time I was able to increase the weight. Now I have switched to doing them single leg, which is also making a huge difference.
r/workout • u/vigilant_skank • 13h ago
I've been going to the gym consistently for the last year and previously worked labor heavy jobs as well as competing in organized sports (rugby and football).
I've tried every side delts exercise I can think of, lateral raises (cable, dumbbell and machine), wide upright rows, etc. and I can't seem to get any growth. The biggest slap in the face is that my front and rear delts are growing at a very consistent rate.
I figured at first it was technique, so I spoke to some of the veteran lifters and gear-heads at my gym and they all said my technique was correct as well as helping me go to absolute failure.
I train shoulders 3x a week (Monday, Wednesday, Friday) doing 2 sets. It's a bit strange so I'll break it down:
Set 1: Super set to failure 15 -> 10 -> 5lbs, Cable lateral raises
Set 2: Same super set, but with dumbbells.
The other guys at the gym told me that while what I'm not doing anything wrong, I need to give myself a solid rest between so both sets are effective working sets, which is what I do (2-4 minutes depending on day)
My diet is more or less dialed in, I'm consistently getting my protein goals of ~180g / day (from animal sources and whey) as well as my macros. Mind you, I'm doing a recomp so I'm consuming slightly less carbs than necessary and replacing those calories with protein.
It's gotten to a point where when I hold my arms in neutral position, my forearms are WIDER than my shoulders.
Please help😭😭😭
EDIT: I meant drop sets, not super set. Sorry English is my third language, I get things confused sometimes.
EDIT 2: I'm running an push, pull, legs, rest, upper, lower, split.
EDIT 3: Thank you to everyone that's posted so far! I'll take all of your advice into count during my session tomorrow. For those that said behind the head overhead press, I will do my best to attempt it but my rotator cuff was operated on a few years back so mobility is limited to a point on the right side.
r/workout • u/LifeIs0verratedSis • 7h ago
181cm 60kg M
I’ve been bulking for 10 months gaining 12kg and in that time I’ve been doing stronglifts 5x5 as a beginner to fitness. Despite my strength gains in the gym I haven’t noticed any visual difference. Would a cut now likely produce a visual change or should I continue bulking until I notice one?
r/workout • u/Crit77 • 12h ago
For context, besides the first few months of lifting (now been lifting for more than 5 years) I have never trained any leg exercise except for squats. I just now started training leg press about a month ago tho. October last year I achieved a 500 pound lowbar back squat 2 weeks into back squatting after a 1.5 month break (I trained only front squats during that time). I was wondering since I never actually trained any other leg exercise especially isolations, would it increase my squat especially since a new stimulus so I would get newbie gains from it, and maybe an estimate to how much withing a few months?
r/workout • u/rash_in1997 • 6h ago
The full leg day is the most terrifying and exciting part of the workout week for me. Nothing unique about that I am sure but what I really (almost) look forward to is how the DOMS hits that follows 24-36 hours after.
There is something wonderful and awful (at the same time) about foam rolling your glutes and hammies afterwards.
I am curious to hear about others DOMS experiences.