Fitness

Weekly newsletter, sent every Tuesday. 481 Subscribers.

Sources:
/r/AdvancedFitness /r/BodyBuilding /r/bodyweightfitness /r/gainit /r/GripTraining /r/powerlifting /r/Fitness /r/HealthyFood ...

Most nerds we know are also gym nerds. And gym nerds like to read about fitness A LOT. So here's a newsletter for them.

Keep me posted on product updates and related news (for example, if you add more newsletter or add new features)

Latest issue

Here's a preview of the latest issue of this newsletter.

If I'm lifting the same weights while cutting, am I "getting stronger"? What are your thoughts on maintaining strength while cutting? • If leg extensions are bad for my knees, why aren't tricep kickbacks bad for my elbows?

Unreadit/Fitness
If I'm lifting the same weights while cutting, am I "getting stronger"? What are your thoughts on maintaining strength while cutting? r/Fitness • u/PleaseMindTheGAAP share

I guess it's kind of a philosophical question but I wanted to know what the general r/fitness consensus was on maintaining strength while cutting.

Aim to increase your lifts on a cut.

Even if you fail and only maintain them, that's still progress.

u/Alakazam

IMO Allan Thrall explained it best in his fairly recent vid. You CAN get stronger or you'll maintain strength, both are possible. How he did it was he used variations in his cut program to take advantage of the "beginner's progression". Teaching himself a different form of the same exercise (i.e. from low bar squat to high bar)

u/The_KCMB
If leg extensions are bad for my knees, why aren't tricep kickbacks bad for my elbows? r/Fitness • u/SoulsBorNioKiro share

The tendons usually aren’t the issue in either movement. From what I understand, it's the ligaments, your knees need your hamstrings to co-contract during knee extension to prevent the shearing forces from putting tension on the ACL which isn’t really possible during a leg extension. The elbow is a much simpler joint and doesn’t really need co-contraction in the same way the knee does, your elbow isn’t just an arm knee, they’re joints that are structurally very different.

u/0TOYOT0
Why do I get exhausted faster while doing deadlift? r/Fitness • u/shaikshahir66 share

Squats and deadlifts should feel more tiring than bench, more muscles recruited etc. Deadlift should only be mildly more exhausting than squat, and I would guess an element of that is how much stress on your CNS a deadlift inflicts.

u/tylorbear
What are excercises/stretches that should be done daily to prevent problems when I'm older?? r/bodyweightfitness • u/RudeDark share

Currently a 17 year old. I see over 2 hours worth of stretches that should be done "daily" on this sub but I dont have time for that.

For my back, I lay on an exercise ball almost daily, like this. Some find this difficult, I love it and have done it for years.

Low lunges and holding each for 20 seconds - 1 minute are good for stretching the muscles along the front of the spine, which, if tight, can lead to low back pain. [Like this](https://antranik.org/low-lunge/).

Hip openers are also daily for me. If the muscles in the buttocks region become unflexible, then the low back and the knees (relatively weaker areas) can get injured. This seated twist is a good one, and you don't have to hold your hand up to benefit the hips. :)

There are others I do for shoulders, quads, and calves, but the three above are pretty routine for me, and have been for a long time.

u/sacca7

If you want to protect your joints then you need strength, not flexibility. The most common reason why people have back pain is because their backs are weak and can't support them. Same with pulling hamstrings, knee problems etc.

The best options for this kind of stuff is probably some sort of progressive structured yoga or gymnastics or calisthenics or weightlifting. Safety relies on building the mobility required first and being conservative in your progressions, not the type of activity.

u/SenescentPiranha
Forearm workout without wrist curls? r/Fitness • u/nattypiana share

I want to grow my forearms but can't do wrist curls because my right wrist never properly recovered from a childhood injury.

What are your thoughts on bracing your core "inwards" to avoid bloated abs? r/bodyweightfitness • u/fadoge share

It's not that bracing your core inwards builds your abs inwards, it's more that it strenghtens the muscles that keep your belly (organs and other muscles including the six pack abs) together. It's a healthy thing to do to brace inwards before being an aesthetic thing ! But I still think the advice makes sense.

u/TaMereLaStratosphere
5rm squat PR 202kg at 81kg r/weightlifting • u/ChemoLiftan share
Oleksiy TOROKHTIY (UKR🇺🇦) on Instagram: “#RoadtoJerk2x0” r/weightlifting • u/TOROKHTIY_Aleksey share
Does only getting 6-7 hours of sleep affect much? r/gainit • u/MangMister share

I'd really try and prioritize sleep. It will absolutely impact performance. The only people that I could understand lack of sleep as an excuse are people that are working two jobs, random outliers/sleeping disorders, or have kids. If it's a priority, you should make it happen. I think it as much a discipline thing as making sure you get enough calories and hit the gym regularly.

u/nikkarus

You want to always get 8 hours of sleep. Anything less than 7 and performance will start to falter.

u/dons_sunglasses
When trying to build muscle what's more important? Getting the right amount of protein? Or eating healthier foods? r/nutrition • u/IK_DOE_EEN_GOK share

It is actually pretty easy enough to get enough protein. This article cites sources that conclude that about 0.8 grams of protein per pound of body weight is more than enough to build muscle. It probably is the upper limit for the diminishing returns idea of more is better. That being said, the more realistic factor to building muscle is getting enough calories. It is really easy to get enough protein.

As to your original question, that leaves us with "eating healthier foods" being more important. Healthier foods are more likely to contain enough of the electrolytes that you need for optimal muscular contractions and other vitamins and minerals. Good for general health really.

u/TriangularHexagon

Not a popular answer but the truth is both. If you get enough unhealthy protein you will grow muscle but won’t recover as quickly. If you don’t get enough protein you won’t grow muscle but you’ll bounce back quicker in the gym.

u/justin_vanvliet
Is intermittent fasting all that great? r/nutrition • u/nee_p44 share

I'm talking about those short term fasts.

I lost 20 pounds in 2 months from 16:8 and nothing else. I feel it really helps you pay attention to the foods you put into your body since you still have to get the nutrition your body needs but aren't allowed as much time. It REALLY helps break the nasty habit of late night snacking.

u/malia1990

It works for me, I can’t understand why I have more willpower when I fast but I just do. Then there’s the energy wave that comes mid morning and I ride that wave till 12:00-12:30 and this is where it gets really good for me, anything I eat at that point is the most delicious thing I’ve ever ate. The hardest part is the first 3 days once, it helps if you sip water a lot of water!

u/sudo_grep
Creatine, Similar to Ketamine, Counteracts Depressive-Like Behavior Induced by Corticosterone via PI3K/Akt/mTOR Pathway (2016) ncbi.nlm.nih.gov • r/AdvancedFitness • u/Regenine share

Issue #33 of Unreadit/Fitness was brought to you by Superlinear. Want to suggest more subreddits or give feedback? Click here.