Didn't see one
I got no sleep and I'm wondering if I could eat without gaining a pound. All I ate yesterday was 12 Oz of skinless chicken thigh, 190 calories worth of baby carrots, a small green apple, and 2 20 Oz cups of coffee with creamer.
I'm trying to fix my sleep schedule.
Who do you guys go to to check form?
I've been lifting for about a month but i get this continuous pain in my groin, I think my form's off
Should I ask a PT or just another lifter using barbells?
Watch lots of youtube videos, then try video taping yourself in the same kinds of angles.
Do not ask 99% of PT's. They don't know the difference between a pec deck machine and a bench press.
That's a good idea, didn't consider recording myself, though I guess there are a lot of "check my form threads" circulating
Yeah I mean most PTs at my gym aren't even really doing too much free weight stuff, so i doubt they know too much about perfecting form
Thanks a ton guys
When I do hanging leg raises with pic related I hear a popping sound in my lower back but feel no pain. What is going on?
Will 3-5x5 rep stength lifting help me lift more, faster in the 3x8-12 range?
>everyone still ignores my question
>might as well make it's own thread
Who is the pic suppose to be? I got Julius from last year, but I don't recognize the guy for this year.
How do you guys work up to making a PR or getting to a one rep max? I do pyramid - so I do a warm up and then two-three more sets working up to what I want my PR/ORM and then deload with another two-three sets.
I'm coming off Boring but Big (5/3/1 with extra volume and accessories, essentially) and my theoretical maxes (the ones I am basing my program on) should be:
Wieght 166 lbs
Squat 345 lbs
DL 415 lbs
Bench 240 lbs
Press 180 lbs
Obviously these should be tested, but given the number of reps I've managed in my working sets, I should be somewhere around these 1RMs.
Could anyone recommend a program to hit next? Maybe one that includes cleans, or at least power cleans?
Should I look at the BCAA content in whey or is it not so important?
I have regeneration issues due to doing lots of diverse training, but I want to keep the regime if it's possible, will BCAA's help?
>I get no sleep
Irrelevant for the question, probably
>I'm wondering if I could eat without gaining a pound
Yes, if you eat under your TDEE.
>what you ate yesterday
Doesn't matter. You either stick to your TDEE or per week, whichever is the easiest for you discipline wise. Overeating one day isn't going to make you gain weight, doing it for weeks at a time is.
The total amount of calories in 24 hours is what matters, not when you eat. An you sound like you eat very little food. Be smart and go after your TDEE instead. You'll get better results and you'll probably sleep better.
And don't drink coffee if you have problems sleeping, mate.
It shouldn't be a problem but try to keep a varied diet, and make sure you get complete protein structures. Buy eggs from time to time too, and some dairy, when you can afford it.
I'm am not a fan of sterons but
Wait til you are done developing.
No idea, but being a little bitch probably isn't beneficial, and neither is being a fat bitch.
>fit w/o them
Yes, you can become plenty fit without steroids.
Is it normal to feel a slight high when loading creatine for the first time? It's like when I took speed for the first time but much less intense. Haven't felt this good mentally and physically in a long time
You can workout your abs every day and still have good results. Other than that as a noob you shouldnt be overtraing any muscles. There are programs for things like squatting every day but thats way more advanced.
I made a thread about this but no one answered:
Is AxxBxxCxx good for a routine that's mostly compound lifts? Or is it ineffective?
3x5 Deadlift, culminates in one heavy-ass DL
random ab work
curls and skullcrushes
farmer's walks, forearm blasters and shrugs
I train to get as strong as possible, I'm also eating on a surplus. I was thinking maybe 24 hours of rest between deadlifts and squats was counterproductive?
Is it reasonable to do Smolov with a typical hypertrophy program minus leg work?
My squat is weak af to be honest (1pl8) so I obviously need to strengthen it. However, I am not so willing to give up the rest of my body just to strengthen my legs. After all, work I still have yet to reach my goals.
So, can I just do my normal routine with Smolov minus the legs? If so, do ya'll have any recommendations for specific accessories? Thanks in advance.
So I have somewhat of a dilemma.. Recently started lifting weights again after some problems not related to it. I want to build a bit of muscle and get stronger but I'm not too sure about counting calories and all that.. since I have a past of disordered eating. Would it most likely work out if i tried to just eat enough, get plenty of protein for muscle growth, not eat way too much and just lift. I'm 178 cm 56 kg for the record. I don't look too thin or anything. My goal is slim but muscular.. Any tips at all would be very appreciated.
So I just tried squatting with a belt (5x5 215) and it felt amazing. Im pretty sure I've just been losing tightness on the way up because even on the last rep that I had to grind I was still able to stay upright, whereas normally I might start tipping over. So I assume this means my core is weak as fuck? What kind of exercises should I do to get it stronger?
After bench press I get a pain in my front right delt. That can't be shoulder impingement, can it? Based on pictures I'd have thought an impingement would hurt in the back of the shoulder. Besides, this feels like muscle pain, like a minor strain. If I raise the weight do I risk tearing it? Is my form off if my deltoid hurts but pecs don't feel much of anything?
Make sure you do it correctly. Most research show that fatties underestimate their calorie intake by 20 % and skellies overestimate even worse. To keep a log over your eating would prevent fuck ups.
Nothing as long as you get all the amino acids.
Out of all the beans only Soy beans have the complete sequence.
I don't know about lentils and oats. If you drink milk or indulge in other dairy produts or eggs don't even worry about this as you'll get the complete sequences just by eating whatever it is you're usually eating.
If you're a vegan, you have to make sure you get the all the amino acids that make up the proteins. I don't know which those are but I know some of them are missing from beans which means = No gains if all you eat are beans (bar Soy beans).
Is SL a shit routine?
I did it for 4 months linear progression but got bored and sick of squatting every workout so switched it up to coolcicada ppl and it worked muscle groups i never even felt doing stronglifts, and i'm improving much faster as a result. Did I waste my time?
I got to 1.5pl8 squat before switching, which is more than my bodyweight. I started struggling with 10kg plates on the smith machine so I've nearly quintupled my squat. I just got sick of them.
>drink 3 quarts of water a day
>poop is never hard
How do I fix without sacrificing muh water?
I take meds to sleep. Literally too hyper to sleep otherwise. I feel bad about needing to take meds to sleep but when I fall asleep within 5 minutes of going to bed and get a good night's rest everyday I think it's worth it. Otherwise look into improving your bed/pillows
Set a time for sleep and do NOT under ANY circumstances deviate from it
You want to shitpost all night?
Your side bitch craving late night dick?
Your mom is in hospital?
Too fucking bad, don't let them steal your precious gains
Sleeping meds are the only thing I haven't tried yet, I'm a huge worrier and my worries keep me up hours and hours.
>Set a time for sleep
I do but I'll just end rolling around until 3am. I literally haven't fallen asleep before 2am since years and it's killing my productivity.
I've worked to 2pl8 squats in 3 months. Are you sure your form is right? Or that you are eating enough? If you're not progressing then one of those two points must need correction.
Is it alright to substitute HIIT for jogging-- but for less time? Like, instead of jogging for an hour, I can do HIIT for half an hour, provided that the rest intervals are less? Will it kill my lifting gains prio
Count "1,2,1,2,1,2" in your head and stay still.
Alternatively, pick up meditation. Meditate before bed. Give it a week and your body will develop a routine.
Also stop laying in bed on your phone. I thought it was a meme but I tried it and my sleep got infinitely better almost straight away. The only way that you'll change is if you work for it. Stop making excuses and figure it out for yourself.
Chornic skinny fag here.
Why do I sweat so much when I eat a lot? Like profusely if I eat like 10 chicken strips I am just sweating and body temp high as fuck. Normal for eating lots of food or eat smaller meals?
Lads what's the best Mass Gainer? I'm looking for some high-calorie shakes. Was using MyProtein's Hard Gainer Extreme which has 404 calories each serving
but then I've found this which was Bodybuilding's #1 mass gainer which has 3 times as much
is Bodybuilding just shilling it? what mass gainer would you recommend?
Don't eat chicken strips you disgusting fuck unless they're grilled
Sweat is genetic. I'm a chronic skelly and I barely sweat at all, body temp is a different story; you should probably see your doctor about that. The temp thing isn't normal, your sweating is.
Is it better to do muscle groups that "support" each other on the same day(chest, shoulders and tri; back and bi), or to separate them in order to hit the harder.
E.g. not doing OHP after bench press, etc.
The only reason you would ask this question is if you were building your own routine, and if you knew enough to build your own routine you would know the answer.
Just do this baka senpai desu-kun
My friend gave me a sealed bucket of AMP Wheybolic extreme 60 and a Mega Men Extreme Vitapak diet thing, both from GNC and both expired by two years. But, like I said, never opened.
Safe to take?
You got me. :^)
Coleus forskohlii / forskolin is a potential but unproven test supplement, but most of the bad Amazon reviews for supplements are from fatties frustrated they didn't drop 200 pounds like Dr. Oz said they would.
Anyone here buying forskolin?
If you had to choose between these two ohp variations only, which would be better and why:
>seated barbell ohp with no back support
>wide stance barbell ohp, think like a sumo wide stance
My understanding is the seated press works the shoulders better but loses much of the core, leg and pectoral head engagement of standing. But does standing with a wide stance even benefit the same as with feet closer together?
As an anecdote, I can lift much more weight more comfortably while standing with the wide stance but ultimately it's a shoulder workout so I question whether I'm really gaining any benefit from doing it this way or if I would be better off with seated.
I haven't really seen anyone do the standing ohp with a wide stance which makes me wonder if there's not something horribly wrong with doing it this way?
Read pic related.
But I suggest:
Shrug 3x a week, if you're doing fullbody training. Or 2-3x a week and do farmer's carries once a week.
All the pros of a static hold and extra upper trap gains.
Getting forearms to grow is best done by their main function, holding things. Ideally heavy things. If your grip strength is suffering at first, start using chalk or liquid chalk on your deadlifts.
Get a cheap door frame pullup bar and do negatives at home a couple of times a day, and focus on the assisted pullup machines during gym time.
Mixing lentils and and rice will give you complete protons and fill you up pretty good. Quinoa, rice and lentils is also a good mix, just make sure to wash the quinoa first. (It's cheaper online, also check out something called TVP, dirt cheap vegen protons that you can put in pretty much anything)
Actual food, there are some great recipes online that cost 1/9th of the cost of fatgainers.
1/2/3/4 stands for 1pl8 OHP, 2pl8 bench, 3pl8 squat and 4pl8 diddly lift.
Like how you work your way to a strong lift. Eat as much as you can until your appetite develops and you can increase your meal size. That's how I worked my way to 3K calories daily
1x5 DEADLIFTS/3X5 BARBELL ROWS
3x8-12 CABLE ROWS
3x8-12 MACHINE REAR DELT FLYES
3x8-12 BARBELL CURLS/EZ BAR CURLS
3x8-12 INCLINE DB CURLS
3x8-12 HAMMER CURLS
3x5 BENCH PRESS
3x8-12 INCLINE DB PRESS
3x8-12 DB LATERAL RAISES
3x8-12 MACHINE CHEST FLYS
3x8-12 TRICEPS PUSHDOWNS
3x8-12 DB SHRUGS
3x8-12 ROMANIAN DEADLIFTS
3x8-12 LEG EXTENSIONS
3x8-12 LEG CURLS
5x8-12 CALF RAISES
They are useful in extreme situations like fasting or during a >500 cut for vegans who don't supplement with veggy protons. But that's about it as far as practical use.
Take about 8-10g for the first two weeks and then just 4-5g after that. Or just 4-5g.
How do I defeat yellow fever? Or is it just terminal?
So I'm finally able to start working out again, but I never did quite do anything about my shit diet when I was able to the first time.
Brown rice takes for fucking ever to cook, since my gym is 30 minutes away from me. 1 or 2 hour long workout + 30 minute drive + 45 minute cook time for rice alone = a lot of time before I get any benefits. Would it be alright if I just cooked a shitload of rice and just reheated it over the course of a few days, so I can have rice practically on demand?
>inb4 protein powder shakes
I'm getting a can on my way to the gym, along with some oatmeal. What brand of oatmeal is recommended though?
Been lifting for 1.5 years, and my lifts are in KG:
I got very fat, but i gained size and strength fast as well. Im in the process of cutting, i dont want to be fucking shredded but to see some definition at all would be nice. What im asking is how much strength loss should i expect? If any?
I used to eat 1500 caloriess a day when cutting and felt really hungry. After eating at maintenance for a few weeks i decided to start cutting at 1800 calories a day however i don't really get hungry at all does this mean im not losing weight?
Pretty good. Put on ~ 15lbs. Got a lot stronger on OHP and bench, broke plateau on squat, and progressed steadily on deadlift.
I had done SL for quite some time before moving to BBB 5/3/1. Only weird bit of switch was not squatting every workout.
How long after eating do I need to wait before I can go work out?
For instance, I just ate pic related, how long should I wait now?
Plateaued while cutting.
I don't have the energy to complete my 6-day P/P/L and my lifts are stalling (maybe even going down?)
Should I reduce volume and cut out accessories or find another routine?
>lack of energy
Use preworkout, drink coffee, reduce your deficit, get more sleep, check your macros (enough carbs?), etc.
Pretty much bound to stall on a cut. Hard to progress on a cut unless you are a fat as fatass or training purely for efficiency.
Alright there's this sportsdirect store 15mins away from my home, is the store good? its the only place where I can find stuff from everlast and lonsdale
got handwraps and boxing gloves there and they seem OK so far but the store in general just seems like some cheap fake crap
First get a lacrosse ball, then sit on it, roll over each ass cheek and concentrate on the sore spot.
After that, sit in a chair, cross one leg over the other, then pull that leg to your chest, while keeping your back straight.
Asking again on this thread:
1) I started lifting last september. I'm going alright. My buddy decided to start Shorcut to Size and I jumped in. Is it any good? What can I do to improve it?
2) I have some pals that go cycling sometimes. Lifting and cycling on the same day is bad for my gains? I lift in the morning and they usually go cycling at night.
3) My gf is interested in lifting too. She tried it before for some time and stopped, but now that I'm going for some time she feels like joining. Any recommended programs for woman? She has a lot of weight to lose (40 pounds iirc) which I believe is her major goal.
The power rack I use at the gym when I squat is either too tall for me so I have to stand on my toes to unrack the bar or too low that Ihave to hunch to unrack and my wrist end up carrying all the weight, which ones is worse?
What's the best routine/type of routine for straight fat loss? I'm eating at a deficit and doing Greyskull LP just because it's fun and interesting. I've got a lot of fat to lose (estimate around 35%BF), and I'm seeing progress, but I'm wondering if another program would be more efficient.
What is the attitude here towards Gold's Gym? One just opened up about a ten minute walk away from where I live, which is very appealing to me.
There's also 24 Hour and YMCA, but those would both be a bit of a drive.
Do I digest calories from milk if I'm lactose intolerant?
I had a vacation with no milk for a week and have no bloating and gone from using the bathroom 3x a day to 1x a day. I usually drink 1L of milk, so like 500 cals.
Is it possible I wasn't gaining weight because the milk calories were never really digested?
You shouldn't be caring what /fit/ thinks of the gym you use, even Planet Fitness has more than what you need for whatever your goals are except for maybe competitive powerlifting.
That being said, Gold's is a famous chain for powerlifters and bodybuilders and has been for like thirty years. There's almost no more "respected" gym in the community.
what is /fit/'s opinion on dips as a substitute for barbell bench press? My wrists hurt chronically and I think about implementic weighted triceps dips. in m y programs.
Also: is it normal to perform dips with +10 kg if I could not even press 3x5x60 kg bench press? Starting to love this exercise
/fit/, I am in need of help for a friend of mine.
He's skinny as fuck. 6'4" and 143 lbs.
Solution is obviously to eat more, duh. Problem is, he's lactose intolerant so GOMAD won't work. He's tried peanut butter out the whazoo but apparently it literally makes him puke if he eats at caloric surplus on a normal day. His twin has IBS so it's very likely he has it too, but it's not been diagnosed.
I wish I could help him out with some advice on how to force yourself to eat more, but I'm the exact opposite and was fat as fatass a year ago, and had a practically bottomless appetite. Downed a 5 lbs burger (2.5 lbs of just beef, even), flushed it down with a large milkshake, bought a ~50 oz of soda and drank that, then went home to eat dinner back in high school.
I literally do not know how it is possible to not be able to force yourself to eat more, and he needs the most calorically dense shit you can possibly find, that won't fill him up (we tried potato chips, shit didn't work and I can't think of anything more calorically dense short of chugging straight cooking oil)
I'm at a complete loss but I really wanna help him. He's only 19 and has scoliosis, the aforementioned shit, and I don't want him to be sad that he's never going to be able to look like his favorite Jojo when he really is willing to put in the effort.
I sometimes get a knot/muscle pain where it's circled. I'll even get a large hurtful lump that's like a charley horse? Is this a hernia? Something to be concerned about?
Peanut butter can be pretty rich. Try trail mix. I have IBS too and nuts are my go-to bulking food. Also give him oat milk or rice milk for GOMAD rather than regular milk. It should be safe for him.
Is Reverse Pyramid training good or is it just another gains goblin. In my experience it lets me lift heavier without worrying about whether or not I can sustain that same weight for 2 more sets.
How does anyone get all their protein on a cutting diet? I'm a small guy and according to the wiki I should be eating around 1500 calories a day to cut, yet 200 grams of protein. I can't figure out how that's even possible, even eating a pound of lean beef and 2 cups of greek yogurt.
^This. Been using it for years. They have 5mg tablets too if you're super shit at sleeping.
Step 1, there is only one step
1. Realize that your "oneitis" is a result of chemical attraction and literally millions of other girls can make you feel the exact same way. Some of those even like you back.
>b-b-but this one's special
No. She's not. Actually, let's get this out of the way, nobody is special. Not you, not her, not anyone. Once you let go of this your life will become a lot easier. You can start to see people for the flawed, yet beautiful creatures they are, and not the perfect ideal you've built your crushes up to be. Had you ever gotten them, and if you were to get this one, you'd be over it in six months when you realize she farts in bed and chews with her mouth open and loves really bad movies and steals from Sephora.
It's trite and it gets said here a lot, but you CAN NOT LOVE ANYONE ELSE UNTIL YOU LOVE YOURSELF. And the irony is that once you love yourself, you stop feeling like you need someone else to complete you.
Depends on the context of the program. Yes, it can work to add additional volume to a lift, especially as fatigue sets in.
It's fine. As long as you can keep adding weight to it, it'll work as a decent upper body compound.
Look for high protein, low calorie foods. Cottage cheese, tuna, whey, Greek yogurt, lean cuts of meat, etc.
GSLP should be fine. Any program that has you hitting everything heavy will work, just understand that eventually you'll stall in weight progression in a calorie deficit as you lean out.
It's better a bit too low than a bit too high. Bend your knees a bit more and use your legs to get it off the rack. It shouldn't strain your wrists.
You might have some water retention, but it'll be fine. If anything it'll be more of a scare if you're going by scale weight alone as your measurement of progress.
Post a form check in /plg/. It's hard to diagnose lifting issues without a visual aid.
No. Eat at maintenance and focus on getting better first.
really quick question hopefully straightforward answer:
when trying to get a calorie excess, would it be a good idea to pander to fattier/seemingly unhealthier versions of things (full fat milk, cooking lots of oil rather than being sparring) just to get those extra carbs?
So far my bulk is pretty healthy/clean, but it's always teetering on not being enough (one missed cottage cheese could be make or break), obversely i feel pretty satisfied with the amount of food i'm eating already (in terms of appetite and how it dents my wallet)
This is another reason whey is perfect for people on a cut. High-quality (read:Optimum Nutrition) is 120 calories for 24g protons. Though I'd have someone take a second look at your diet plan. I'm 6'6, 250lbs, looking to cut and gain muscle at the same time, and I only need about 170g protein for my 3200 calorie cut. I've been losing fat and gaining muscle.
What's the dietary differences between a recomp and a cut? I know that a recomp turns fat into muscle and a cut just burns fat and maintains muscle. I have been dieting for a while now and I have been doing a recomp apparently. My bf% is slowly going down but my weight is staying the same. I'm doing 2200 cals a day, 6'6 220 and 200 g protein a day.It's slow but steady progress. Any tips on how to speed up process? Should I just stay the course?
I want to do upsy downsy pushups but last time I was upside down I broke my toe coming down. I can already do one armed pushups which theoretically work more than an upsy downsy would as long as you do the same on each arm.
Is there any benefit to doing upside down pushups?
Is it better Deadlifting form to bring your rear up so that your hamstrings feel tense and assist you in the lift like in the left pic or sit back into it like the right pic?
seated ohp is generally considered military press. for dyels like you and me it's a small difference but as you get heavier you'll arch your back more to turn it more into a bad incline. also when you stand you can kinda kick it up to cheat your last rep if needed.
i don't have a good answer for you but my opinion is if you're best with sumo stance i say go for it. i can't see how it's harmful at all, just your own preference. i am curious why you think these are your only two options.
anyway sorry i don't have a concrete, physiological reason for why one is better, just my 2c.
Do any of your guys get hip area cramps?
Sitting in cars and some resistance machines kick it off and it hurts like hell fucking up the set.
It just increases and gets worse until it's unbearable and I have to stand up.
Whats the absolute best exercise routine for a third worlder poorfag that only has one day at a week free due to going to college and working an 8 - 5 job at the same time?
Im pretty fat (117 kg), but also pretty tall. Just started counting calories, so far Im in a 500 - 600 deficit for four days straight and I feel pretty conffident that I, someday, am gonna make it.
It's just time and the work hours will help you out with being active and adjusting your deficit as you go.
I'm fatfuck getting fit and it's only gym and jogging that I do otherwise I'm doing work at my PC so it could be better.
Down to 90kg from 110 and knowing that it is inevitable that I will make it keeps me going.
Beginner here. When I try to do a close grip bench press, I only feel my deltoids working. I looked at a few videos and I execute the same form as them, but still I can't make it so my triceps do the work instead of my deltoids.
As long as your form is good, you should be fine. Just because you don't feel it, doesn't mean you aren't doing it right. Try to see what is sore the next day, that's a good indicator as to what you worked out.
Even though it's very sporadic? When it happens, I burp a lot. Any idea what it is so I can WebMD it and get insomnia over the cancer-AIDS it diagnoses me with before seeing a doc?
I started my first cut (just to get my bf down since its around 20%) and i wont be able to go to gym in two weeks, of course i dont want to lose much muscle, would bw exercises help? would cardio help?
Trying to save money and buy caffeine pills for prework out and to lose weight on my cut.
I'm thinking of just taking a pill with some BCAA's pre workout
Is there any other sups I should use with this, other than creatine?
If I want to make my own "CLA" stack with said pills in the morning (I can't stand to drink coffee so I'm going to take the pills), what other sups should I stack with it?
I already take Vit D, fish oil and a multi.
Not bloat. Bloat would be where my belly button is. I get a muscle spasm/charlie horse and lump/knot under my left rib. Usually happens when I do crane, but sometimes, like today, it just comes out of nowhere. Has happened maybe four or five times in the last year.
So a hernia would stay lumpy?
First day of lifting. Everyone was extremely helpful but I felt quite embarassed.
I can't fully do dips and weighted squats, which is quite sad. Is it okay for me to just do what I can? 5x5 squat and dips (pathetic version) and ohp and pull ups. Auschwitz mode by the way.
Don't worry, most people cant do decent dips when they start, i couldnt do one at all.
Squats progress pretty fast, just keep adding 5lb each workout.
Why not black beans?
sure, everyone does it
Looks to me like ur going limp after each rep, try lowering the bar without letting ur core flop
Also, at the start of each rep, ur looking at the mirror when your neck should be aligned with ur spine
What can I do to increase my strength for pushups? Is the best way through more pushups or is there a recommended exercise I can do i nthe meantime? It is ridiculous how fast my arms feel like they are going to collapse
Arch looks a little soft and bad sequencing on the return. Your knees are bending before your hips and it's having the effect of driving your set up more vertical. Do a set next time where you release and stand up between pulls. Consciously think about keeping you glutes activated on the descent.
I have been going to the gym for 2 years to try and bulk up, I started at hungry skelleton mode at only 65Kg, I managed to bulk to 76Kg by the end of last year...
But now I came to my parents house for 2 weeks due to holidays, and I am fucking lose weight on a scary pace!
I lose like 1 Kg every 2-3 days, I now have only 72Kg and dropping!
What the fuck is going on? Im eating like I never ate before trying to gain some weight but im still losing it!
The only thing different is that im not training these 2 weeks because my gym is in another city.
I dont understand this shit, how is this even possible? I should be gaining fat weight not losing weight while trying to gain it!
Is this normal? Do I need to go see a doctor or something? I feel like im losing in 2 weeks all the progress I made these last 2 years!
I have a terrible squat form and I can't break parallel, not even without the barbell.
I wanted to try this, but I'm afraid that it wil fuck up my progress at the gym. Should I continue to do my training and then do these at home?
M O B I L I T Y
Seriously breh, work your your dorsiflexion, hamstrings, quads and hips.
Accumulate 10 minutes a day in a full squat
No you work on increasing your mobility in those areas, as they're the ones that will most affect your squat.
Just look up mobility exercises for each of those and do them daily, ankle mobility is the main one so focus on that.
Will I immediately know it if I've slipped one of the disc's in my back? or will I have to wait a few days to determine if it's a disc problem or a pulled muscle
Not sure, but I had a scare a few weeks ago when I felt almost a pop in my back and it hurt like fuck to breathe.
Gave it two days and it went away.
Sorry I didn't help, but I imagine you'll know if it stays around at the same intensity for more than a few days.
If you do full body sessions 2x a week you'll still make great gains given nutrition is on point.
One time a week you'll still make some, but it will be much slower.
Pretty sure it's stock image guy harold
it's not really possible to deadlift 110kg without using your hamstrings/glutes right... i pretty much only feel the burn in my lower back so i'm afraid i'm going to snap city but my form seems ok
ok i see a lot of pseudoscience bullshit on this board so i just want a straight answer on this. Is it possible to lose body fat and build muscle at the same time, or is the deficit needed to lose fat make it impossible to gain muscle?
Happens to me the day after skullcrushers sometimes. Its a very blunt muscle pain, somewhat like when you get a bad cramp and it still hurts the next day. Also foreams hurt whenever I do forearm curls/pullups and let go of the bar.
Think its just overuse of muscle, rest rinse and repeat.
I recently started going to the gym like the countless other peopler after NYE.
I did it sunday and stretching my arms out still hurts. Should I keep at it or take another days break? I did legs yesterday so it's not an option today, right?
started working out about 5-6 months ago and believe me the first 2ish weeks sucks dick in a bad way. keep at it slow at first and eventually the soreness last for hours rather than days. keep going brah you can do it!
Of course you can build muscle and lose fat, what youre getting confused is cutting from normal weight to ripped and going from hamplanet to normal.
In the first case your main goal is grtting rid of fat so your muscles show, which usually means you'll have to lose some muscle in the process. The second means lifting while correcting your diet so you build muscle but lose all excess fat that you accumulated by being a blob. As a fat fuck you probably have very little muscle so theres nothing to lose
So should I go lifting today again or wait?
And thanks, I'll keep going. I got 2 gymbuddies who have been going for about a year now and we have a good time while were down there.
I also love being able to feel my body and my pulse being high.
>tfw fucking some 5/10 girl tomorrow to end 6 month dry streak
I don't know how I feel about this
unless your scale is as fucked as most other people on this site 5/10 is perfectly average so that being said whats wrong with banging an average girl?
Does hiit make you hungry? I'm bulking anyway, but I did my usual weight session and then did 30 minutes of pretty intense sprint cycling intervals, and I've just been going into super saiyan levels of eating ability tonight
Your biceps is a multijoint muscle. Its origin is in the shoulder and it inserts below the elbow. You're probably flaring too early.
You burned a lot of energy brah. Your body wants a refuel. That's all.
This is a good point. Ideally you want to get your calories from nutrient dense whole foods. Protein should be used as a supplement when you can't, on a bulk, and a meal replacement on a cut. For good nutrition it shouldn't be a long term solution. Whey is the fastest processing protein, so it's good in a post workout replenishment.
This is probably a retarded question.
Does the time when you eat calories matter? I am doing a clean bulk right now, and should i just maintain calorie intake on both lifting days, and resting days? (I lift 3 days a week).
How bad of an idea is it to take an ibuprofen on rough days before the gym? I am just starting out and am sore as hell, but have several more days to work out in my week still, some with even harder exercises.
I live with my parents and they often make low-protein food, and I can't make an additional meal.
So whey protein after a workout seems like the best option then I guess, thanks guys.
Is it somehow bad to do a full body workout ( lifting) every other day , basically three times a week. Started and seems to work okay for me, since I'm awfully weak with barely any muscle..
I'm starting o build my home gym and I found out that olympic plate and olympic bar cost much more then regular "small hole" plate.
What do you guys think? should I go for the small plate or should I spend more and go for the olympic plate
pic related, "small hole plate"
Depends. Muscle confusion as it is understood in pop fitness is a meme. But, the underlying theory is sound. Progressive overload is a type of muscle confusion. Switching up isolation exercises is also muscle confusion. The reason it works is because you groove a lift and your muscles become more efficient at lifting that groove. Switching up will allow further growth and reduce stalling. If you're building a routine, look at keeping the main four lifts, and swapping out the isolations/accessories every 4~6 weeks.
Perfect newb routine. Yes.
You'll outgrow a standard weight set fairly quickly. The standard bar maxes out usually ~200lbs. If you can afford it, go with an Olympic set. You should be able to find a starter (300lb) set for ~$250.
i've been fucking around in the gym for 3 months. if i start SS, should i expect newbie gains or have i wasted them away?
Is greasing the groove a good method to use for my ring dips if my max is about 4?
I don't have the headspace at the moment for ring pullups/chinups. My knees start on the floor. Should I start with knees tucked back or legs in front and try to progress with L-Sit pullups/chins?
If you do your warm-ups right and are actually challenging yourself to lift weight it should take about that long.
What a silly notion. Expect gains.
DOMS will go away after a week at most if you are training each part frequently enough (ie- not a brosplit).
Thank you. I was worried it would affect them by relieving swelling or some shit. I don't know.
I am splitting groups up by day at the moment, so it will likely not go away for quite a while.
Is there an alternative for ephedrine if I want to do an ECA stack? To my knowledge ephedrine is not shipped to Estonia anymore.
Prescription medicine is also an option - I have a friend who can write prescriptions.
I can't stretch my triceps.
It hurts my shoulder just as i can feel a stretch and it intensifies if i keep it there
What's wrong with me? I've never been able to stretch my triceps, even before i started working out
Can you guys think of any more lifts to add to these core lifts that im going to base a work out around?
Squat, DL, Pull Up, Row, Bench, Ohp
I have been doing xAxBxAx - xBxAxBx
A - Squat, Ohp, Pull Up
B - Squat, Bench, Row
I think i have the basic movements down but i want to add a little more in there. Please help /fit/
Yes, I get that I will need to deload and start again. However, I still can't do it even with the empty bar. Should I half-squat with weights while doing SL and practice proper form at home with bodyweight?
So how really necessary is to change your routine from time to time? How drastic the change is suppose to be? Can I just remix the order of my exercises or what?