how does /fit/ keep up with gains when sick and unable to vigorously exercise?
Dumbshit, you rest and eat until you're well again, then go back to the gym. Attempting to train while ill will just prolong the illness, plus you're being a selfish dick spreading your germs all over the gym. Stay home.
obesefat weeb here. I want to start lifting, what routine should I pick?
>inb4 read the sticky
Can you get too flexible to be strong? At what point is stretching and flexibility detrimental to gains? Or is it at all?
have you ever watched men's olympics? of course not. being flexible will never spoil your gains. ever.
Sickbro here as well. Haven't worked out since Thursday. I can't stop coughing out phlegm and feel weak as shit. Hell I can't even clench my fist properly.
Just keep eating like a motherfucker
had no problem today with 105 bench press 4x8 but couldn't complete even two sets of 12 for incline bench press at half the weight. the fuck?
After doing a PPL for the past couple of months I've made great gains but I've decided to switch to SL 5x5 on Monday to increase the big 4. Thing is I don't think SL has enough volume. I'm gonna add 3 sets of ab wheel rolling at the end of each workout. Anything else I should add for overall general strength? I am home gym master race, my set is
>perfect pull up
>oly bar and some plates (gonna buy more)
your muscles aren't used to the volume I would say. When I started lifting I would try doing push ups after all my chest exercises and I just couldnt. After my friend told me to do dips for chest and I couldnt do one of those either. Only way to get past he muscle fatigue is to keep pushing past it.
Is there a way I can squat without weightlifting shoes until such time as I get some? I plan on buying some Romaleos or Adipowers but I just won't have the spare money for a month or more.
Tried front squatting at 45/65 lbs for 5 reps or so each set
My fingers started hurting pretty bad. This was literally my first time trying it so my form probably wasn't all too great (bro tried to help). Will this hand pain during front squatting go away? It's not sore or anything today. Bro said it was probably just cause I never did it
ran into the same problem when I started front squatting. the most common thing is just the act being uncomfortable in itself. fixing it all you do is just keep squatting and it wont be such a limiting factor
on my spare time whenever I remember I use one hand to pull down fingers towards my shoulder for wrist flexibility for a couple seconds and I switch hands
>if you want you can place some plates on the floor with your heels raised
That's what I was thinking. I just don't have the ankle mobility to go ATG in flat soles yet but I'm working on it.
DLs dont get you thicker wrists but thicker forearms
yes it's growth hormone. if you're in your early 20's with a slight possibility of open growth plates your wrists could grow. but other than that there really isn't anything you can do for thicker wrists but it really isn't that important for general strength training. get bigger forearms and you wont worry so much
if you want to go ATG practice with body squats but instead go heavy on low bar squats. before and after your workout stretch and try getting that ankle mobility, it will come.
Not the same thing but I couldnt touch my toes until I started stretching pre and post workout with toe touches (atleast attempting them). Just takes time, along with everything else
I can't touch my toes right now either which is especially bad for me because my arm span is greater than my height (192cm vs 182cm). My left hip joint pops at certain positions too and my shoulders have terrible mobility and strength. All stuff I'm working on though.
i've taken a job where i'm two weeks on, two weeks off. when i'm on i have no access to a gym and not a lot of free time
i've been doing ss for several weeks now and have commensurate lifts. i've found i like lifting a lot. is it possible to keep getting stronger with my odd schedule? if so how?
>how does /fit/ keep up with gains when sick and unable to vigorously exercise?
You don't. You lose gains while you're sick which is why you're careful not to get sick.
Anything you do to improve or even maintain gains either draws out your sick time or flat out makes you sicker.
In track, sprinters are advised not to static stretch because the more flexible your muscle is, the longer it takes for it to fully flex during a movement.
From a literal and scientific viewpoint, you literally lose power from the weight moved over time aspect
I'm already cutting m8, so should I stop worrying about any progress?
I guess is because I used to do only military press last year, until now I'm doing full body routines.
I do it strict press. no help from legs/hips.
sorry but unless you weigh something like 100kg and literally just started doing the other lifts, this all seems pretty dubious. Assuming your form is actually good for OHP, your form is either awful for the other 3 or you literally just started doing them
Skinny fat guy here, I don't know if I should cut or bulk, I have skinny arms and a bit of belly... I'm currently doing my version of "strong lifts" (because I only have a bench and no squat rack), my workout program is something like:
>Bench Press 5x8
>Barbell Rows 5x8
>Some diamonds pushups
>Some bicep curls because why not
>Overhead Press 5x8
I used to jog 2 times per week but I'll change that to HIIT. Any thoughts? What should I be doing? Bulking? Cutting? Is that program kinda OK?
I feel lost.
I'm 24 and I'm considering getting braces put in.
I'm not sure why they didn't do it when I was a teenager, but my parents are willing to cover the expenses.
Is it worth spending 6-8 months with that shit making you look like an autist, for better facial aesthetics going forward?
They're not that bad, I guess thats why no one bothered to do anything when I was younger. I just don't know how to weigh the pros and cons. I could just see it as part of a bulk/cocoon mode period.
The main thing they would fix are my canines, which protrude a little bit. They could do Invisalign, but it would take twice as long/be twice as expensive/wouldn't be able to completely fix the problem.
Getting /fit/ takes years. If it takes half a year to get your mouth /fit/, and have it stay /fit/ for the rest of your life, I'd consider that a good investment in yourself.
Especially since bulking can take six months as it is, and that shit kills pussy game just as much as mouth gear would. Go for it.
So, I just realized I'm becoming a fatass neckbeard, before hit the gym and getting /fit/, should I start with some exercise routines at home?, I don't want to humillate myself at the gym and look like a rookie.
Im reading the sticky right now
The idea of humiliating yourself at the gym, while understandable, is illogical. As long as you're doing the compounds, not faffing around on useless machines, and wear gym-appropriate clothing, no one will even notice you're there. No one goes to the gym to judge other dudes.
Consider going really early/really late in the day, though. You won't need to jockey to get at the bench.
>tfw you're worried about getting fecal matter into your bloodstream every time you shit
It's not a good feeling.
Just keep taking your vitamin supps and don't eat shellfish until it's gone. Good luck, anon.
So I've gotten a lot of conflicting data on just how much protein I should be eating. The two main numbers that keep popping up are 1g/lb and 1.5g/lb. Some sources say 0.7-1g/lb. So what's the truth?
No. You're cut is pretty good, but it's winter. Bulk for the next five months and squat. You've got dyel ass legs. Cut again when summer rolls around.
For the record, you look good (no homo), you just haven't made it yet.
Same guy that replied first. I generally go off percentages for diet. As for overall protien consumption, bulking can be .8, while when you're cutting your fat and protein have to go up, and protien will be 1.5. Can you get away with just going 1g/lb all the time? Yeah. You aren't competing.
also, my diet percentages. I'm cutting.
Also, here's when I take protien and which kinds. Keep in mind your total daily intake includes your meals. Also, you don't have to use a whole scoop if it puts you over. Don't waste that shit.
OK cool, thanks. 1g/lb is what I'm currently eating. So since I see it in your pic there I'll ask; is keto/low carb hugely advantageous for cutting or is it something that a beginner like myself shouldn't overly concern themselves with? I've lost 35kgs in the last year just eating at a deficit and doing callisthenics+LISS and I think I've just recently dipped under 20%bf which is why I'm getting ready to start bulking with weightlifting.
Strong Lift 5x5 and cardio. I swim in addition to SL. Maybe running is more your thing? HIIT is most efficient way to burn fat. #1 way to loose weight if you're actually obese: halve your caloric intake. you don't even have to work out. just eat less and you will definitely look better over time.
I have the SL app on android. if you pay premium he let's you add in the only two exercises that are worth the time (and are good arm targeting compound movements). under hand pull ups after A and dips after B. body weight until you can hit 3 sets of 10 then slowly add weight. only ever 3 sets.
Keto is used to keep as much mass as possible when you cut. It's also the fastest and most effective. With that being said, it requires the most discipline and hardest to find food for. I do it when I go over my bf% limit (16) and didn't catch it before I hit 18-20. Or, if I need to start bulking again immediately (in the army. can't waste time on cut, need to plan around field exercises and shit). Keto only lasts 3 weeks or less. Until you meet your target bf, or 3 weeks. Whichever comes first. Keep going, nomy friend. Cut to 8. You're closer than you think. Try Keto out if you have enough discipline. You have to, no fucking shit, stick to the plan. If you go outside it, Keto is a waste.
been doing high-bar squats just because i can't figure out the bar position in low-bar
the bar wants to travel down on me, also it rides the bone of my lower scapula. You shouldn't need to support it with your hands right?
No. That's a really fucked up habit to get in to. Just don't do it again. Are you cutting? It sounds like you were just overcome by cravings. You should refeed once every week or two depending on your bf% to restore your glycogen and leptin levels and combat cravings.
Has any other beerbelly bro made it to abs ? :(
Do any of you have such progresspics
Guys, ive been an idiot and did some very small bulks and cuts and now I wanna cut for real.
I'm 6'0 and ~210 lbs right now generally cutting. Getting my proton requirement while cutting, would I generally be able to get some small gainz still or will I look like a skellington when I get down to my ideal weight?
Not OP but I'm skinny fat trying to lift and burn fat. I'm doing SS but eating at 500 cal deficit. Won't I stall on my lifts soon?
Then what, do I bulk and increase weight every day again?
Am I doing it right or wrong?
bench press 3x5
Hammer Curl 2x10
Lateral Rise 3x5
Triceps kickback 2x10
Weighted Crunch 1x15
It's been three week since I started lifting.
Do you only pull with your legs?
newbie lifter here, 4 months in and all my joints are sore as shit from pushing myself too much and it's causing my strength to drop a fair amount, should I take a week off to rest?
>got light tendonitis that makes it pretty much impossible
Are you doing high reps arms? and/or curls
Try cutting out any curls/tricep stuff and reduce reps on other arms exercises - but go heavier
Been doing SL for a month and I'm still going up on everything except for my bench. My bench has been stuck at 40kg for a very long time and I have no idea why. Should I eat more? or could it be just a form problem?
Im currently having a problem with my recovery. I have only been squatting for roughly 2 months and have been doing a low body routine since I injured my shoulder(AxAx). Every time I go to squat after the 48 rest period my glutes and hamstring are still ridiculously sore from last time. Is there something that can help with recovery? Atm im NEET so I literally sit down all day. Is that most likely the problem? (I did get a bike recently and have tried riding for 30mins a couple times everyday to see if it would help)
iam 5´10, 65kg. If i eat 200 cals surplus, i still get some gains, right? Ive gained some noob gains already. I want to get to 70kg then cut. Any advices? Maybe i should eat at maint and wait until i stall then eat more?
Drink some caffeine free tea, soda biscuits, ginger ale and lots of water.
Don't worry about your weight for the first while. Capitalize on the noob gains you can make, and squeeze them while you can. You'd be farther ahead to not weigh yourself, get your lifts up until they stall completely, THEN cut.
Don't eat at maintenance when you first start. If you're only 65kg, you'd be farther ahead to eat at 500+ and make really good gains. Cutting is for when you have the strength with higher bf%. That's what I'd do myself. I wish I could go back and do that.
Go work out in half an hour :^)
My routine goes ABxCDxx, so should I be eating at a caloric surplus too on my second rest day in a row (sunday)?
I feel like this doesn't contribute to recovering my muscles anymore and is just gonna get me unnecessarily fat?
captcha: his uni pays
>mfw this is true in belgium
I want to buy whey isolate for the first time, but I don't have a clue which one to choose on the product's page. Some sizes seem way cheaper but I don't understand what's the difference that could explain the price difference. Can someone enlighten me?
Is it normal, when you're hovering around the lower teens in bodyfat% (right before abs basically) and you're natty but take creatine, to be rather soft most of the day but the second you start lifting each body part/muscle that gets worked out swells and gets a mean pump, and by the end of my workout I've got abs and shit? Or maybe it doesn't help that I drink a SHITLOAD of water everyday.
It's not OK
Do pure SL with chinups and maybe DB rows, shrugs and BB curls. Instead of back squats do front squats, RDL's and leg curls.
Add shrugs on non-DL days, DB rows on non-pendlay row days, curls on non-chinup days. Chinups on deadlift days.
And get a fucking rack, ASAP
Is 100 kcal over maintenance too little? I feel like 200 would be too much. I'm currently going 100 over maintenance and I keep reading that it's not gonna do too much. Maybe I should raise it to 150.
200 is still nearly nothing. Remember that 7000-8000 calories surplus are a kg of bodyweight. So having 100 surplus daily means you'd gain
one kg over 2 months. Eating maintenance +500 isn't gonna make you fat..
Also eating at +200 is too small of a surplus because you can't measure everything down precisely and you end up either eating at maintenance or at a bigger surplus.
This is life gains and I will answer any question that might be related to this so I can find out what's the issue I need to sort right now.
I am studying what you would call CS with the specialty bioinformatics and genome research.
I like what I do, but I can't believe how much I suck at maths.
The schooling is free so this doesn't bother me.
but fuck. I have a hard time learning the stuff they teach and everything is so academical, like full of definitions and sentences and no number crunching.
I am dreading the math and even when I use khanacademy and solve everythig I need as a baclground (algebra) I forget again how to do it.
How do I get over this procrastination and dread?
Oh and I either tired or I need to piss.
even sleeping enough hours isn't enough....
I trying to man up, try to cram the stuff and learn it, yet it's so strange the way they teach it.
How do I understand mathematics?
I have no idea...
SO i go to gym 4 times a week ~1 hour sessions, at 19.00.
Should i get recovery drink that has 50%50 carbohydrates and protein, or mostly ~80% protein? If i would get the ~80% protein drink i would eat something else with it during the evening.
Squatting below parallel, even if it's only bodyweight, will help unfuck his knees.
Not really. Running does do some glute development.
No; human bodies don't work on a strict 24-hour cycle.
Form problem; I'll put good money on it. Video and analyze.
Cardio will help with leg DOMS.
You're overthinking it. Look at calorie surpluses on a weekly schedule, not daily.
Get the one with the fewest ingredients.
It depends. I'm on a 200+ over maintenance because I'm older and fat goes on fast.
math.com will help.
Over a 500 Calorie surplus usually results in more fat gain and minimal, if any, additional muscle.
>Over a 500 Calorie surplus usually results in more fat gain and minimal, if any, additional muscle.
Wut? But calorie surplus = muscle gain as long as you are lifting well, right? How can an over 500 kcal bulk result in no muscle gain?
I get a sufficient amount of protein in without needing to eat meat.
OBVIOUSLY meat is important, so what meat should I eat everyday for dem micronutriants? I don't need them macros.
Preferably I need something I can buy and keep in the fridge for a week.
just got my first lifting belt and I've watched a few videos on how to use it. Learnt about intra-abdominal pressure, but nothing about belt position.
Any tips on where about to position the belt and anything anyone could add on how to use it?
Why isn't it possible for you to do SL, because you have no squat rack? You seem to do squats anyway... I'd recommend to stick to 5x5 instead of 5x5. 8 reps make more sense if you decrease the sets, like 3x8.
I'd still advise you to stick to 5x5. The curls are fine, I wouldn't do the pushups, though. Make sure to eat like a motherfucker. (So bulk, don't cut)
Maintaining a healthy omega 3:6 ratio seems impossible to me, unless your diet is basically composed of salmon and shrimps or you drink fish oil from a bottle.
This means everyone is far from having said ratio, with people with poor nutrition being even farther away.
Does this mean I really should care that much about it? I mean, I just can't see any way to make it work.
Get yourself some squat stands then or join a gym. You are doing DL 1x8, too, even though they don't need a rack. Doesn't make sense to me. Same with Rows etc.. So do your squat thing but stick to SL 5x5 for the rest, eat like a motherfucker and maybe add accessories and you'll make it.
And don't get frustrated if you don't change that much during those 12 weeks. Look into the report, the change isn't that big for bulking guys. As long as your lifts go up it's fine, you'll have a good foundation after the 12 weeks to build the body you want.
You are confusing gaining/losing muscle/fat with being healthy/unhealthy.
The kind of fats you eat does have a long term effect on your health. You wouldn't cook with canola oil, would you?
To the other guy: I don't know about butter being specially bad. You might want to check out coconut oil/butter if you are looking for a saturated fat.
After an intense 15 minute googling session I have the conclusions of the scientific community on this subject. Saturated fats aren't totally the worst thing ever probably.
I'm not confusing it.
For example, if all you eat is carbs, that's unhealthy. If all you eat is fat or protein, that's also unhealthy. If you eat too much, unhealthy. Same with too little.
Let's assume you're both eating and working out optimally. You're going to add a half-pound of muscle a week or so. Where do you think the rest of the calories go?
Care to show where it's wrong?
SS has this warm-up protocol:
>2 x 5 bar only
>1 x 5 40% working weight
>1 x 3 60% working weight
>1 x 2 80% working weight
That's worked well for me.
Between ribcage at top of pelvis. It shouldn't press against bone structures.
Bacon fat. It has a better lipid profile than butter according to the USDA's database. >>29690851 is an idiot.
Do your best to make it work.
I got to a point where I felt like weighted decline diamond+wide grip push-ups weren't pushing me hard enough (8-10 rep range) so I decided to try out progressing on one-armed push-ups.
Regular 1-arm push-ups were too difficult; could only do 2-3 with terrible form.
Moved on to incline 1-arm push-ups, which was much better (5-7 rep range).
However, that was with my right arm. Much to my dismay, my left arm was much weaker and I could barely do 4.
I think it's because I'm right-handed and I use my anterior delts much more efficiently on my right, than on my left (Which would also explain why my left pec is larger than my left since my left anterior deltoid is lazier than my right one).
So, erm...do I continue with weighted decline diamond push-ups (maybe add more weight?) or do I force myself to do incline 1-armed push-ups with shitty form with my left arm?
My intuition tells me to stick to weighted decline diamond push-ups, but what do you say?
Logic says lifting weights should grant you a body you could otherwise get through cardio in a shorter period of time.
What workout if I want to look like a swimmer but not spend 5 years swimming?
You can't have a body like that unless you are 6'5. The reason he doesn't look bad even though he isn't ripped is because his height gives him a very long torso and wide shoulders.
>Logic says lifting weights should grant you a body you could otherwise get through cardio in a shorter period of time.
No it doesn't. Your base assumption is that lifting is merely a more intense form of cardio, but in fact the two involve very different muscle engagement and recovery processes.
I fucking love eating cottage cheese by itself. Why does everyone seem to hate it?
Though I am Bulgarian and we eat a shit ton of dairy over here, so maybe that's why I have an orgasm every time I taste cottage cheese.
But bro you might want to try another brand. I eat Goldessa cottage cheese, and it's fucking amazing. I used to eat Tesco's, and it wasn't that good at all.