CrossFit/ Hyrox

[newyorkbreakfast]

How long before I start seeing visible muscle gains?
Been going a few times a week for 6 months now and I also run, walk or do a home workout on the other days. Others in the class look really strong but I feel blobby! I eat clean, with some alcohol on weekends, and have a low (but not zero) sugar diet.

Honestly, it depends on your genetics and your level of body fat. I lift, walk run, but I only have visible muscles when you see me in action. Because unfortunately, I still carry a bit over 30% body fat ...

Adding: what are you lifting? And what's the balance of lifting properly heavy and cardio or metcon? Both Xfit and Hyrox are very cardio based.

Are you lifting volume/reps or going heavy/lower reps?

Six weeks is really quite a short time to see muscle gain.

If you want to see fat loss, that’s mostly controlled by diet anyway.

One of the reasons CrossFit is joked about being a “cult” is because it becomes a way of life. You incorporate it into your lifestyle and are continuously improving/maintaining muscle strength, bone density and fitness levels.

Hyrox is usually aimed at improving running and the 8 specific exercises that you train for to use in an event rather than all over body fitness (though obviously you are likely to become more fit whilst training).

I would say that people started noticing my arm and shoulder definition after about 6 months, enough to openly comment on it, but that may vary hugely on how hard you push yourself and what fitness level you started from.

As a pp said, body fat is the main issue here. I look ripped these days but only because I've lost a fair amount of fat recently (BMI down to 19 from 21 - don't know what my body fat % is). I've possibly lost muscle at the same time, but visibly look more muscular than I did before as there isn't fat hiding it like there once was.

@WelshRabBiteThanks -it’s mainly CrossFit I do and a bit of hyrox. I’m lifting heavy - to fatigue.
I’ve been doing it 6 months. Was quite fit before and did weights etc but when I look in the mirror now, I still think I need to lose ‘a layer’ to see any muscle tone. Maybe I need to cut potions even more.

@FeelinTwentySixPointTwoare you following a very strict diet? Well done on losing the fat!

@ParmaVioletTeai lift as heavy as I can maintain and almost always to fatigue. The other people in the class look good but they’ve been going five years.

it took me a couple of years doing circuit based classes and weights to see a real definition. I eat pretty well but not strict at all. Just keep going! It’s all about how you feel. Are you eating lots of protein?

CrossFit can sometimes sacrifice load and technique for volume and speed.

Are you deadlifting at least your body weight, for example?

I lift very heavy (for age and body weight) but it’s taken around 8 years to get really heavy. And lots of protein, creatine and rest days.

And Hyrox definitely trains all body strength - the sled push and pulls alone do that. The final 100 wall balls are like dumbbell thrusters.

What’s your body fat? I only see my abs below 18% some people are sooner.

@reversegearI’ve never measured it as don’t really have access to somewhere that would offer the service. Good point though. Mine is definitely above 18%. I imagine sub 18% is what marathon runners might look like?

@ParmaVioletTeai hadn’t thought about matching load to body weight before. I’m deadlifting 60kg and weigh about 70.

@Crystallllll I keep an eye on the protein but it’s nowhere near 120g. I just don’t have the appetite.

In 6 months you’ve made good progress to be pulling 60 kg but it isn’t very heavy in general terms.

Muscles showing is about body fat and genetics, but also about weights and reps. Do you want strength or hypertrophy?

And also you need to pace the lifting against cardio work. If you primarily run, your muscle strength and growth won’t be maximised; you need to focus on a progressive programme of adding more weight in all your lifts.

6 months in will be what they call “newbie gains.” It’s very exciting when ou relise how much wet you can lift. But depending on your age, you can eventually go much heavier. At my gym (lot of very strong women there) gym friends in their 20s and 30s deadlift well over 100 kg. I’m in my mid 60s and I’m heading towards 110 kg. But it took me about 6 years to get to 100 kg

Do you also incorporate core work OP? And lifting heavy is important but really nailing technique even more so.

Combining exercises also matters e g. deadlifts followed by side plank, dead bugs, hack squats.

If you are competing in Hyrox events, increase your running too. A lot of people just train for 1k x 8 runs but you need to be running a decently-paced 10km to compete effectively in Hyrox

And for Hyrox, you need to get to the stage of being able to do compromised runs. 1 k after the BBJs is hell.

@EarringsandLipsticki haven’t contemplated a Hyrox yet as there’s so much running. In the past I’ve done some half marathons but not sure my glutes and hammies are up for it now! and I’m enjoying the training classes for now.
@ParmaVioletTeathanks for the weight benchmarks. Very interesting to hear about the 100kg+ lifters in your gym and good for you going to 110! I just do whatever specific weight programme (squats, jerks etc) features in each CrossFit session so I’m not regularly doing, for example, deadlifts several times a week. I guess I probably should bring in more dedicated weights work but I don’t pay a membership of a gym. What’s the difference between hypertrophy and strength? I thought the former was growing muscle.

How old are you? I saw muscle gains in a few months but I’m in my 20s. Once you are a bit older it really is much harder. Do you eat enough?

@ClassicalQueenI am 50. I have worked out all my life but only in the last few years started lifting heavier. I had a max of 25kg at home and quickly realised that was doing nothing so have joined CrossFit classes. I think I eat enough. I’m carrying extra weight - I’m about 70kg and 164cm in height - so I’d like to lose a few of those kgs and tighten up my waistline. I’m aiming for 90g protein a day, 30g fibre but I sometimes have too much fat when I calculate it all in on my macro app…. I like Greek yogurt!