Do you think wearing a mask has impacted your performance at all? This is a common question, especially since mask mandates are in place in many gyms. In my experience, wearing a mask hasn’t significantly impacted my lifting performance. I primarily focus on lower rep compound movements, which aren’t as cardio-intensive, so breathing isn’t a limiting factor. For high-rep isolation work, the impact is minimal. While I do wear a mask when required, I prioritize safety and avoid constantly adjusting it during my workout. I only remove it when the gym is completely empty. If you’re interested in the science behind masks and exercise, I recommend further research on the topic. My approach is generally “better safe than sorry,” especially since it doesn’t hinder my training.
How do you cope with losing strength when cutting? Many people assume strength loss is inevitable when cutting, but I believe it’s often preventable, except for those aiming for extremely low body fat percentages or individuals experiencing significant weight changes that alter leverages. For most people, maintaining strength during a cut is achievable with the right approach. The key is to diet slowly, aiming for no more than 1% of body weight loss per week. Avoid extreme carb restrictions or drastic dietary changes. Maintain your strength training routine, focusing on the basic compound movements that built your muscle. Consider reducing training volume to prioritize recovery and maintaining the weight you were lifting before your cut. While focusing on RPE is beneficial, remember to recalibrate your perception of exertion as your body adapts to the cut.
Advice for someone who’s starting to lift for the first time? Beginners should focus on the basics and balanced training. Choose a few fundamental movement patterns (squat, hip hinge, push, pull, carry, and core work), master the techniques, and progressively increase strength. Don’t get distracted by advanced exercises seen online. Start with a full-body routine, performing 2-3 sets of one exercise per movement pattern, 2-3 times per week. Address any muscle imbalances by training all muscle groups equally. Remember, muscle growth can be delayed, so be patient and consistent with your training. Neurological adaptations often precede hypertrophy, so strength gains are a positive sign.
Does muscle fiber type (Type 1 or Type 2) affect how many reps per set are more effective for that muscle? While there’s a common belief that Type 1 fibers respond better to high reps and Type 2 to low reps, most muscles have a fairly even distribution of both. Therefore, training with a variety of rep ranges is generally recommended. The soleus muscle in the calves is a potential exception, being predominantly Type 1. Incorporating higher rep ranges (15-25) for calf exercises might be beneficial.
Can you take creatine while losing fat? Absolutely. Creatine is stored primarily in muscle tissue, and any water retention associated with it occurs within the muscle, not subcutaneously. This can actually create a fuller muscle appearance. Creatine is a safe and effective supplement for strength and muscle gains, with various other health benefits. A consistent dosage of 3-5 grams of creatine monohydrate per day is recommended.
Are there any machines or exercises to avoid for being injury prone? I don’t believe any exercises are inherently dangerous, but rather certain individuals might be contraindicated for specific exercises based on their individual biomechanics or injury history. Exercises performed on unstable surfaces, like Bosu balls, can increase injury risk without providing significant benefits for most people. The most dangerous exercises are often those where ego lifting leads to compromised form.
Any suggestions for how to fit playing basketball or a cardio-intensive sport around a linear progression program or novice lifting program with a strength focus? Balance frequency, intensity, and the type of cardio. High-impact activities like basketball should be done less frequently and with less intensity than lower-impact activities like swimming or cycling. Monitor your recovery and adjust your training accordingly. If strength progress stalls, reduce cardio volume or intensity.