Questions that don't deserve their own thread.
My back aches several weeks after a set of Deadlifts. I only DL 90kg for a bodyweight of 52kg.
is this normal?
ok so as i sit here eating bacon and mushroom pasta i ask is it better to have food before working out in the morning or to work out before eating
my friends say eat before working out but i read here the opposite?
My balls hurt after lifting, do I have a hernia
In practice, what this means is they will go after whoever they find physically (and/or financially) attractive, and then push that person to develop the personality traits they think they want.
In other words, they will be MUCH more willing to overlook perceived personality flaws in a Chad than a manlet.
Im having a problem with my cutting. When i put my height/weight/activity information in to MFP, it says i should be cutting at 1650 calories a day, but when i that same info into scooby's calculator, it says i should be eating at around 2100 every day, why is there such a big difference? This is starting to get really frustrating
No. Although "IF" doesn't say much about how you actually eat. Are you getting a varied diet? Are you eating a reasonable amount of food?
Not normal. Check your form. You're probably pulling with your low back rather than your hamstrings.
Think "back-and-forth" movement (of the hips), not "up-and-down".
Calculators can only give you a rough estimate. You'll have to pick a number and run with it for a week or two. See if your weight goes up or down and act accordingly.
i just thought it was weird that both estimates were so different, ive been cutting (roughly) between those two values and have been stalled at my current weight for a few months now and it's extremely annoying now
Guise. I just started lifting. about 2 months. my stats
deadlift : 120 pounds
squat : 100 pounds
bench : 82 pounds.
Is this normal? Why is my bench so low? I havent started proper training desu, just messing around mostly, im losing weight atm, lost about 7kg
It's cool that you don't panic just because you haven't lost any weight for a couple of weeks, but if a few months passes and nothing happens, then you need to change something, pal.
Your numbers are low but proportionate. If anything, your bench is high compared to your two other lifts.
Impossible to say due to huge individual differences, even between skeletons.
There's only one way to find out. Although make sure you're gaining weight steadily or you won't get far.
Will using a tricep bar for pullovers make much difference? Had a shoulder injury when I was a kid and I can't get the form right with a dumbbell because it acts up when I do them.
Same problem with tricep extensions but I'm sure the bar doesn't make a difference there.
deadlift is overrated. i could do several different lifts instead of deadlift which would net me greater gains. it makes you abnormally sore and tired by placing too much stress not on your muscles but on your ligaments and spine. you don't need deadlift to get jacked at all it's a memelift for insecure retards.
literally pick any five different lifts and do 5x5 or chinups x fail and you will probably feel better the next day and will definitely be stronger
well if deadlift is working for you then have at it. people act like having correct form is difficult it's not at all. deadlift just places too much stress on areas of the body that simply will never respond properly for some people. these peole will always be needlessly too tired and sore as a result and should just do different lifts
WHAT DOES YOUR DIET LOOK LIKE?
I'm trying to make a good plan and everything comes out to too much fucking sodium (over 2.6K)
Please post your diet in your response and let me know what's your sodium intake
How do I read all this ABCx shit? And as someone who doesn't know shit about the human body, can and if so how can I make my knees stronk? I'm planning on doing martial arts, so anything I can do to fuck up my knees less would be great.
to act like we're all the same and thus should all be benefitting from doing the same limited set of lifts and its all just a form issue is unequivocally the worst advice you can possibly give plain and simple.
Well if that's what you meant then I sort of agree. I myself never pull all the way from the floor because it's not a comfortable position from me, having terrible hip mobility.
Although I maintain that anybody who gets low back pain doing deadlifts are doing them wrong and don't know how to pull with their hamstrings.
the x is an offday. The letters represent a certain training session i.e. "session A" or "session C". It should be specified somewhere what these consist of.
Best way to strengthen your knees would be some kind of squat and lots of hamstring work.
Wouldn't worry too much about sodium as long as your blood pressure is OK.
Is it safe for me to cut from 20% body fat down to 10% for however long that takes? In one cutting phase. My diet is pretty sustainable. But I'm just looking for reassurance before undertaking what could be a one year cut or something thanks
I have a home gym
Since watching nudity raises testosterone levels...
WILL I GET MORE GAINS IF I WORK OUT WATCHING BIG JUICY GIRLS?
The guy I'm talking to for this stuff has split our training into one or 2 muscle groups a day (chest/back/shoulders/legs/biceps+triceps) after 2 weeks of me starting to go to the gym. I've been in that routine for 2 more weeks now. Is this appropriate? Could I get more gains if I changed the setting?
Also another question: on chest day, whenever we do decline bench with dumbbells I lose all my strength in the left side of my body. It's usually the third exercise, after bench press and inclined. This didn't happen when we changed it to crossover one day, and I was still able to do my final 2 exercises normally. Is there a reason you guys can think of for this to happen with this specific exercise?
Objectively speaking it's far from optimal for a beginner to train that way (it is for most people, actually). That said, it's not like you can't make any progress at all that way, so if you enjoy training with your friend then go ahead.
You will be benefit from hitting the same muscle goups more frequently. This requires you to train more than one muscle group per day.
There's not much to be gained from hammering one muscle group completely into the ground with a million sets and exercises. 5-6 sets for a major muscle group and you'll have provided more than enough stimulus to grow bigger and stronger. Any more work than that and you're just wasting time and pissing away recuperation that could've been better spend recovering from something productive.
I felt a sharp pain a couple days ago from squatting just above the crease on the left side of my groin, but it went away after the first rep of my second set and was able to finish that set and the one after fine. Then I felt it again today trying to deadlift for the first two reps and didn't feel safe finishing the set and went on to do my other workouts. Feels fine now. Anyone know what's causing this? I've only been working out for a month then had to take a break for a couple weeks. Was it just me trying to do to much too soon after not working out for a while?
Pic related, about where it hurt.
I started Stronglifts 5x5 last week, and it's my first experience of lifting. The program recommends starting at very low weight and adding with every workout. However I feel like the first few weeks are going to be a waste of time - squatting 20kg for 5x5 doesn't feel like a tough workout.
Should I stick to the program or move it along a little?
Does it feel sort of like DOMS? Does it hurt doing anything besides deads/squats?
I had a pulled muscle and needed to take like 2 months off. Couldn't even bend over all the way without feeling sore, let alone run or do barbell squats.
I want to stop eating meat because I can only afford shit quality meat (I love meat but I'm worried about the health effect of industrial-level chicken meat).
What could I replace chicken with ? Are there nice vegetarian recipes ?
4chan gave me all the info I needed to become fit, build my own bicycle, buy a cheap-ass car and maintain it so it runs better than those of my normie friends, dress well, and be comfy /out/side with not a lot of gear.
On the other hand I do not want to know how many hours I've wasted here.
My left hip hurts when I walk. It doesn't always happen, though. The pain is usually felt at the end of the leg swing, both forward and back.
What muscles should I try stretching if tightness is the problem?
as a female, how do i lift for aesthetics? should I? I've been lifting with a focus on strength for two years, and I look pretty good, but girls who lift less have bigger hammies and quads than I do. what are they doing that I'm not? (I eat hella)
Whenever linear progression stops.
Test for a 5rm. Do 5 reps at a given weight. If you can hit all 5, add 10 pounds or so and re test.
When you get to a weight where you have to struggle/grind with the weight for any of the reps, stop and make that your work weight.
Ideally stretch after every workout. You can stretch on your rest days too.
>industrial level chicken
Where are you buying your chicken from?
Psoas/quads/hamstrings. You might also want to check with a doctor.
Cali girl detected.
How much weight have you gained over the course of your training?
What's your routine? Total weight lifted is only part of the determinant for LBM gain.
Nah, nothing like DOMS. It's more of a really hot pain, if that makes any sense, that hurts really bad as I start to put strain at the beginning of the lift then goes away when I put the weight down. I didn't feel it the rest of my workout and I can move my leg and hips around in any direction and it feels fine.
I can't help you then. If I were you, I'd go for a hernia check by a doctor. I had persistant soreness and could barely bend over and I thought it a hernia. Turned out to be a pulled muscle.
How do I get rid of my feminine physique? As a man, having childbearing hips doesn't feel right. Having narrow shoulders doesn't help either. It seems like most of my body fat goes to my legs.
I just started squatting and my lower back/hip goes to the right when I go down. Why is that happening? Underdeveloped muscle on one side?
How to fix it?
Gym advice requested:
I intend to start lifting and have several gyms in my city. One is McFit, my countries' largest fitness chain. It is nearby and literally XBOX hueg, the largest by far, probably has very good equipment too.
But trainers are said to be not so great/not much available.
So, my question: how much professional supervision will I, a DYEL skinnyfat beginner, need to get started in lifting, to prevent propelling myself right into snap city with piss-poor form?
To those who know it, is McFit a good place for a DYEL?
one of my legs skews slightly to the right. like my natural stance has my left foot almost straight forward, with my right turned at about a 30 degree angle
i've been squatting for some time and i honestly think this is preventing me from progressing past 315. my form breaks down and my body leans to one side.
i've tried forcing my right leg to track just like my left, but it causes physical pain. even standing with my right foot going the same angle as my left causes tension.
how to fix?
You don't need a trainer to do most beginner programs, as long as you start light and focus on learning as much as you can about form.
The main reason to pick a gym (aside from price) is the availability of equipment you need. For lifting, the bare minimum should be a squat rack of some sort and a bench.
Squat stance is going to be an individual thing based on anthropometry. As long as you're not putting your legs/hips at some ridiculous angle, I doubt you have to keep your feet pointed exactly symmetrical, especially if doing so causes pain.
When in doubt, consult a doctor.
What's wrong with Aldi?
Physique is mostly about proportions. Since you can't change the shape of your hips, you can change other things to better suit it. Broad lats/shoulders help give the appearance of a small waist.
Lowering bodyfat and increasing muscle mass will definitely help. Train like anyone else.
To a much lesser extent, yes. Higher protein diets also tend to be healthier in composition than the diet of the average person, so there's also that.
I'm not at tip top right now because I just had surgery to repair my knee (and i need another one)
I normally weigh 125-128lbs, up from 110lbs (which was before I started lifting). My calorie intake when working out normally is about 1800 cals with 100g protein minimum. My bf% is usually like 19-21% depending on how clean I eat.
I have a leg day that consists of barbell squats and DLs and various other exercises usually using the weight machines (so I don't fuck my knee)
Upper body days vary depending on what I'm trying to target. Usually includes barbell or machine rows, dumbell shoulder exercises and presses, barbell bench press, tricep workouts like dips and shit, lat pulldowns, pushups, etc. I mix it up often so I don't get used to the same thing.
Core workouts are included at the end of each workout and involve russian twists, stuff with the swiss ball, reverse crunches, mountain climbers etc... I go 4-6 days a week and typically do a little cardio too on its own day, but not often because running fucks my leg (I stick to climbing stairs and hiking)
In the last month I obviously haven't been able to do any of this because I'm recovering, but moving forward, I want to try to get bigger legs, because my arms and lats and abs look pretty good and lean, my ass is huge, but my legs don't have that roundness that girls have when they workout with their lululemons and their dinky weights
I've just started a basic bodyweight fitness routine. I'm 5'10" 140lb and skinnyfat.
Anyway, my whole body shakes when I do planks, hollow holds, and arches. It looks like a mild seizure. I can do some other bodyweight exercises (pull ups, incline rows, push ups) without issue. Am I doing something wrong?
Underdeveloped muscle on one side or overdeveloped on the other.
1. Do leg curls and extensions with each leg individually.
2. Lower the weight and work on your squat form.
3. Work on pistol squats.
4. Stretch every muscle in your legs, not just your hamstrings and calves.
How come sometimes when I try to overhead lift my regular weight I just can't do it?
On good days I'm easily able to do a few reps, but sometimes (not often) I just can't lift it higher than my neck. Is it my diet? Overtraining ?
Upper lower splits are pretty good IMO. You might want to re examine the total volume per workout, people who train for primarily strength tend to have workout volume on the lower side.
It would also probably benefit you to pick your favorite exercises and stick with them for an extended period of time rather than doing a ton of different ones each workout - it's easier to track progression that way too.
If you're looking for a routine, try Lyle McDonald's generic bulking routine or PHUL. Both are decent upper lower splits with good progression schemes and volume. I'm more inclined to the former since it's a bit more customizable.
Try doing them on a leg press machine if it bothers you that much.
Assuming the chicken isn't riddled with disease/meets health standards, it shouldn't make a huge difference nutritionally.
OP, google; 2012/01/rehabbing-lower-back bill starr.
Whats he going to say?
>hurr I don't know without an x-ray
>hurr the x-ray doesn't show much, lets do a CT scan
>hurr, I can't find anything wrong, just stop lifting weights, now give me your deductible limit minus 2 dollars in cash.
Now if he opts for surgery his gains will be gone for a few years.
Alternatively a rehab regimen like Bill Starr's will get him back on track in 2 months.
I am getting back into exercising by doing a daily routine of push-ups, squats (just my own body, no weights), and planks, just to get myself into the habit of putting the time aside and letting out steam.
After a week of doing my routine I upped the number of reps and made my squats and push-ups slower, in order to get more out of them. I took a couple day break to let the DOMS go away, but two days later I woke up with a searing pain in my adductors. I had to carefully maneuver my way out of bed and walked like an old man.
After a week of taking naproxen it seems to be okay, but I am concerned about getting back into the routine. Has this ever happened to someone? My guess was either bad or too much squats, but I don't actually know, and really don't want to ask my doctor because I know I'll have to pay for more physio.
Anyone use Myprotein whey? It seems like a good price/quality balance.
I'm actually 100% focused on strength, but a more balanced program between upper and lower body is candito's linear. Upper/lower split that's ABxCDxx
Are you a skeleton or overweight?
I have a fat stomach and skinny upper body. If I maintain my current diet will I lost the stomach fast and build muscle still? I feel bulking is a bad idea at the moment because at 5'9 160 I'm already at a decent weight for only lifting two months.
Yup, fine products, everything I've gotten was produced in the EU, so I trust that it's not shit.
I can only speak for the US store which has a much lower selection than the EU/UK site, and they frequently run out of stuff that's not whey. Also a lot of people say has poor customer service, but all of my orders so far have been on time and they frequently have sales from 20-30% off.
Your body loses fat like water draining out of a bathtub, you can't choose where it leaves from, it just drains away from all over your body. If you don't go on a massive deficit you should still be able to make some muscle gains, though obviously slower than if you were bulking.
I just use mine in the afternoon while watching tv, pretty comfy desu
I saw and old Arnold interview where he states that having sex improves your testosterone levels increasing your gains, it's a good hypotesis. Are there any serious studies on the subject?
I pulled something in my groin doing bulgerian split squats probably 8 months ago and ever since I get an intense pain right where you describe when doing squats. I took a couple months off from squatting and it still hurt even with lmao1plaet. So I took a couple more months, still hurt. So now I'm doing front squats with light weight because that's the only way I can do anything resembling squats with tolerable pain.
I've also been stretching a bunch but that doesn't seem to help... I did discover that I have very tight hamstrings though which I was masking with lower back flexibility.
I think it's a hip flexor but if you Google it you'll see some say it's the pectineus. I don't know, but at least for you it isn't severe. I'd say stretch a bunch and don't push it or you'll end up fucked like I am.
Today was my first day of SS and I felt wiped out even though there was barely any weight involved. My heart was audibly pounding and I got dizzy after every set. It took a full 20 minutes after the workout for my heartrate to return to normal. Is that to be expected from a couch potato or do I have some sort of problem here?
I'd just ease back into it, make sure you don't try to squat quickly from cold, try lowering into a squat position and using your elbows to push your knees out, this is an abductor stretch I use a lot.
Happens to most people, your body isn't use to that much anaerobic activity. Eat a couple of bananas before you go next time, and it should stop after a while
My right knee suddenly feels wobblier since last leg day, like, not as tough and secured as the left one, you know, less stable
It doesnt hurt or anything but im scared that it might break the next time i do heavy squats
Could i have ripped a tendon or sth?
>deadlifts leave some people feeling tired all the time
Broscience, the post. If you're feeling tired all the time, you are mismanaging one or more things in your life.
>don't suggest everyone do deadlifts because muh special snowflake argument.
>suggests everyone will get the same results
Also your replacement, which is super high volume, is fucking laughable.
Is it ok to lift through tendonitis? My right arm hurts when I do arm routines but the pain is not that bad. Will I make it worse by training the arm or will it go away as long as I don't strain it too bad?
Hey! Another vegan!
Here's what I'd always recommend after any workout or before bed.
When making your delicious healthy Soybean and dust protein shake, try adding a few cups of bleach, that always works well for me.
Textured vegetable protein is great. Same if not slightly more protein than meat, a bit more carbs though.
The tricky thing about them is to prepare them right. It tastes like a cardboard if you eat it straight so you have to learn to spice it.
Why are my chest and shoulders shit? I started SS a month ago and I can squat 1.5pl8 and DL a little more but I can only BP 37kgs (92lbs) and OHP 32kg (70lbs) is it because of all the time I spend sitting in a desk?
Just watched this shit on iPlayer.
Does this actually work?
>Whats he going to say?
Assuming OP goes to a qualified doctor who specializes in sports injuries, something like "don't worry, just deload a bit" or "you snapped yo shit up, we need to cut the boneitis out of you".
Ya I know to do it whenever i feel like it, like bluk in summer and cut in winter, but is there any time of of he year its better to start cutting if i bulk in winter, lik jan, feb, mar, aprl ...
As soon as spring arrives, cutting gets easier.
You can overcome nature with willpower, but nature wants to make you eat a lot in autumn/winter and move a lot in spring/summer. It's just the way it is.
i'm getting closer to 4/3/2/1 (for reps), still pretty far unfortunately.
but I've thinking, what would be the 4/3/2/1 equivalent weight for weighted chins and weighted dips? or even pendlay rows? I'm 5"10 169 lbs.
Fattie here. I calculated my TDEE and stuff and I'm restricting calories. I swear I'm eating enough but I'll feel weak and sometimes sick. I'm okay with ignoring the feeling but am I hurting myself if I do so?
I'm either lifting or doing box on all days except sunday(holy day for resting)
where can I introduce running? after I lift?
I feel this affects too much my boxing performance but never tried
For the purpose of bettering your grip strength, what is better, mixed grip or straps while deadliftin?
For the purpose of increasing forearm size, what's better, mixed grip or straps while deadliftin?
Ignoring hook grip and assuming you can't double overhand the weight you're lifting.
Straps remove the need for grip strength, so mixed grip would be better, though switch hands every so often to avoid an imbalance
I personally do dead hangs on a pullup bar for my grip/forearms, I've noticed a lot of gains in grip endurance and forearm size doing this
It got me way more motivated to do something with my life, before i was a lazy faggot. Now i got girls and im doing good in uni and my frat, pretty mutch one of my better choises in life
Does this check out?
Did the first day yesterday and now I'm moving on to the full body exercise for today, then will do legs the third day. The thing about today is it starts with renegade rows (which I thought was crossfit ie bad). What could I do instead of the rows, some pushups and crunches?
1. I am extreme world record skele right now and I decided to get fit this year since I spent all of last year doing drugs. Will lifting and gaining weight make my face less ugly?
2. I am used to eating under 1100 calories a day, and for the past week I've been eating 2500, but I feel extremely sick from eating so much. Will this go away?
What is the website that this is from? I thought it was strd.com or something. Can't find.
You can mock my e-stats if you want to, if that will help you feel better about yourself.
DL - 240lbs
Squat - 145lbs
Bench - Fucking 100lbs
Tired of this, man. It refuses to go up. REFUSES. I'm only eating 1500cals, less than 70carbs and more than 100protein every day.
I fucking hate this. My home gym is outside and it's becoming too cold to lift, I've been wanting to go to the Gold's gym down the street. But I can't until I hit at least 1pl8 bench. fml.
Does it fit in your macros?
1. Exercise and better diet should improve your skin, as well as gaining weight giving your face a healthier appearance
2. Yes, your stomach stretches after a while
It was strstd, new one is strengthstandards.co
Are you a girl or boy? How much do you weight? How long have you been lifting? Obviously you're cutting if you're a guy. Without knowing more I would say increase the amount of carbs so you have more glycogen storage in your muscles, will increase your performance and get you over your wimpy-ass bench.
>why won't my bench go up
>i eat less than 70g carbs and 100g protein per day
I DONT KNOW ANON ITS A GODDAMNED MYSTERY
Is it okay if I use customworkoutplanner to get a routine? I get mixed results everytime I ask you guys if I should do the ones in the sticky. I've been lifting for a year aimlessly so I wouldn't call myself a beginner, if it matters.
Also, I'm trying to cut -- can I just drink protein shakes instead of breakfast and dinner?
>Only eating 1500cal
GOTTA EAT BIG
TO GET BIG
Re-associate the dark with positive things: the dark is peaceful, restful and quiet.
>less than 70 carbs
>refuses to go up
You're eating like a skeleton, and you're eating low enough carb to make yourself feel like shit, but not enough to go into ketosis. Change those two things and you'll see gains
>Also, I'm trying to cut -- can I just drink protein shakes instead of breakfast and dinner?
you can, but it would be fucking backwards. you don't wna to DRINK your food on a cut. you want it to be as filling as possible. eat whole foods, green vegetables, and lean meat. trade your shakes for chicken breast on a cut
When do I stop SL5x5? I did 6 months cut just to get the from down and cuz i was fat and last 3 bulk. I add weight like once every 3 sessions so it's just inside the limit of failure. Stats are a bit weird, lower body stronger.
S 112.5 kg
D 120 kg
B 65 kg
OHP 45 kg
R 60 kg
Should I continue doing what im doing?
>I've been lifting for a year aimlessly so I wouldn't call myself a beginner
Yes you are a beginner, because odds are you can still produce linear gains every workout on the major compound lifts.
Do SS or SL. After you get past the novice stage and have to go to a weekly workout schedule to show gains you can stop calling yourself a beginner. Eat right. (http://www.aworkoutroutine.com/diet-plan/)
I was asking myself this same question earlier, and after a lot of looking, I found out
You only stop doing SL5x5, when you stop progressing on it.
Also, why are you only adding weight only every 3 sessions?
I liked how you could enter say, 5 reps DL at 225, and it would calculate your I rep max.
The new one is a different matrix, where you enter your weight, your self-described fitness level, and it tells you what you should be able to lift. Quite different.
Yeah just play around with what works for you, too many carbs make me sleepy though. If the meal makes you feel nice and full then I'd say it's a little on the heavy side for a pwo
in the end you will probably want to trade those carbs for better ones. ex: you can eat 75g from bananas and milk blended into a liquid, or from rice/potatoes. which one is going to leave you more satisfied?
Maybe it does that on a different part. I'm looking at it right now with my estimated 1rms with the same exact layout placing me on a scale of untrained up to elite.
Well on squat its cause im too far ahead the rest cause I cant do it 5x5 the first itme idk why its just hard especially bench and recently deadlift. I started to love OHP earlier tho.
Lower body will be stronger because the leg muscles are huge compared to your upper body.
If your diet is on point and your program is right and you are adding weight only every 3 sessions (which should be once a week if you're doing 3/week workouts) then congrats you're now an intermediate. You can change up the program if you want and start focusing on what you want to do (powerlifting, football, crossfaggotry, oly lifting, bodybuilding).
Congrats on losing the weight and starting the journey to not be a fatass.
Also as >>35504323 asked the weight is getting heavy on my lifts, I need to invest in a weight belt. What's a good brand?
Most unusual. I can only see this. I see no part that has calculators.
Cant go to the gym today. What are some body workouts I can do to makeup for it????
I once went a few months traveling and just swam laps and did body weights every day.
I did this roughly. I made some adjustments here and there but I mostly just focused on trying to do the next exercise, I sorta pretended like I was doing a steady progression strength program.
I'm not him, but I just used that site, and apparently doing an 80kg Bench Press means I'm 'Elite' and lmao 2pl8 means 'God Mode'.
I CANT SKIP A DAY I ALREADY RESTED YESTERDAY! REEEEEEEEEEEEEE GET OUT NORMIES!!!!!!!!! REEEEEEEEEE! THE ONLY ENJOYMENT IN MY LIFE IS LIFTING!!! REEEEEEEEEE!
Should I just blow my fucking brains out? What's the point with high bicep insertions? Pic related . 16.5 inch arms cucked by genetics
Barbell hip thrusts. Your glutes are weak and you're most likely not engaging them properly. Hip thrusters well really train you how to squeeze them and they're just a great exercise for your glutes.
Try to "show your dick" as you come up on the squat, that's the cue.
Define "drop the bar." most gyms worth their salt will let you drop a barbell as long as you control it on the descent (don't let go).
Most routines will have decent amounts of pressing, which generally takes care of your anterior delts.
A couple relatively sets of upright rows/lateral raises and reverse flies/face pulls can take care of your lateral and posterior delts, respectively.
No. Drug and alcohol abuse during my young adulthood and early 20s was. This place is a productivity killer and squanders a bit of your potential if you use it too much but it hasn't destroyed friendships, caused failure and left me alone.
Anything that isn't placing the bar gently on the floor after a set is dropping it in their terms. They just don't want me to do it mostly because the floor wasn't made to withstand that shit or something.
You might have to avoid programs that feature conventional deadlifts then. Gently putting down a heavy deadlift is a pain, and they probably don't want you lowering heavy weights onto the floor in the first place if it isn't on a platform.
Romanian deadlifts might be a viable alternative instead since the weights stay off the floor for the duration of the exercise.
what does /fit/ do for traps?
low weight and high reps feels okay for me but the weight is really fucking low
is heavy the way to go, or what
I'm wondering if I should get a curl bar or a straight bar. I'm a poor 18 year old so I cannot affor both at the moment. Trying to get fit on my spare time and wondering what would be best to start off.
Just to get some things out the way: Yes I read the sticky and the woman in the OP pic is Bria Myles, there's no porn of her and if black women aren't your thing, that's cool.
Ok so anyway, I'm a big ass nigga trying to shed some pounds but not end up like flubber. I read the sticky and understand that SS "is the best routine for gaining strength and burning fat" but several sources (none which are very reputable, but is 4chan?) claim that SS does very little in terms of weight loss and its not good unless you are a beginning lifter. Not sure if its important to add that at my current weight I can't do a pushup and presumably cannot do a pull up.
So is SS optimal for shedding pounds and not looking gross or is it a meme? I don't want to become a powerlifter, I just want to increase my aesthetics by losing weight and eat better. If not, what do you reccomend?
Both statements are correct in their own way.
The primary determinant of fat loss will be your diet. SS (or any other balanced program) will work fine for preserving lean body mass and accumulating noob gains while you diet down.
Tl;dr focus on your diet and follow a program, same as anyone else.
Straight bar can be used for more exercises than an EZ curl bar.
Deadlifts/deadlift variants, and rows are enough for traps in some people, others require some more. Shrugs aren't a bad accessory exercise if you want more trap work.
Some people get a better response by holding the shrug at the top for a second before relaxing. It's more a way of ensuring proper form/ROM than anything else.
When cutting, how fast did you guys experience strength losses? Did you modify your routines in any way?
Seems like I can't lift for shit and I'm only down to probably slightbelow maintainence.
You may have only slightly cut calories, but you'd be better to keep your pwo carbs at the same level, then just have less carbs later in the day. Best way to reduce the low energy feelings
Yeah its mostly down to diet. Scooby has a vid on how to lose fat and gain muscle at the same time for trainees. Also check out ICF 5x5, its similar to SS but has a bit of accessory stuff tacked on for asthetics.
To increase protein synthesis with testosterone, you need around 300% more. The most you can increase testosterone naturally is 100%, which requires you having significant muscularity already. I.e.: It increases to keep you muscular, not to make you.
Besides, he was using steroids, so his balls couldn't even produce testosterone.
I'm new and after a month or two of just lifting whatever whenever, I made this and have been doing it for a week only. Is this routine ok? I don't have time for much more in a workout because of uni
Whenever I lift I get sick to my stomach and get light headed like 30 minutes into my workout. Doesn't matter what I eat or how much water I drink it happens every time. Why does this happen
Do you mean pull-ups? Pull-ups and chin-ups are two different things. If you can't do pull-ups, focus on lat pull down and slowly add more pull-ups over time. It's a good lift that you definitely shouldn't exclude. If you mean chin-ups, you can swap those out for a variety of other bicep exercises. Bar curls, DB curls, concentration curls, push-ups, and most other lifts that require bending at the elbow.
You can go either way. Either keep working in adding reps to your chins, or use the lat pulldown so you can get more volume in as you increase your lat strength.
What are you doing during the workout?
Your rep range and exercise selection aren't looking great, especially on the deadlift.
You'd probably be better off sticking with an established 3x/week ABA program.
All measurements of bodyfat percentage are estimations with a range of error.
DEXA/bodpod is arguably the most accurate, but also the most expensive.
Bio impedance scales are a waste of time and money.
Calipers are okay if you know how to use them. They're very user error prone though.
Visual estimates are the cheapest and easiest method IMO.
Might be a problem with your pacemaker. If there's a problem in the "wiring" of your heart, your brain wont be able to tell your pacemaker to increase your heartbeat. This could lead to fatigue and shortness of breath during exercise. Sick feeling could be the lack of oxygen and buildup of toxins in your blood making your brain think some shit is going on.
I feel a kind of sharp pain in my inner thigh/groin/something today because I think I hurt myself while attempting to do the splits. How long should I wait before I start attempting it again/how do I expedite the healing process?
Just doing dumbbell only workouts right now. Doesn't really matter my routine it just happens and I have to rest like 3 minutes between sets or I'll puke.
I don't have a heart problem I'm only 24. I'm like 40 pounds overweight though
How much soreness is too much soreness after leg day? Just got back in the gym after about 6 months and could barely get up the stairs today. I don't think I injured myself but my quad literally just quit today after lifting yesterday
Okay so I'm like 6 days late into starting to lift for the first time this year, but I will start tomorrow
One thing I need to know is how do I figure out my lift limit? It's supposed to be like with the program only 8
So I should be able to do 8 and no more because after those 8 I should be able to do no more (failure it keeps saying)
But how am I supposed to know that on my first day?
I'm sick of not having abs. I gained 50 lbs. of muscle and I look ripped as fuck but I don't have abs because I never worked on them. Squats did help immensely, but they still don't have that chiseled, noticeable look. Only when I hit the right lighting from above or below can you really see my abs. I want them to be noticeable just walking around. How do I do it? Do I just do captain's chair? If I do sit ups, leg lifts, planks, and bicycle crunches for 20 minutes every day, will I get abs?
I train fasted, some days I wake up and go jogging for about an hour and the other days I wake up, take some preworkout, and lift
I've heard BCAA's are good for training fasted. What advantages do they provide?
Start really low. Your first week or two you should be able to do all your lifts without struggle, so you can get your form and habits going
What beginner routine are you doing that has you doing 8 reps?
It's typically when you can do 5 reps without the bar slowing down
Start with the bar (45 lbs) and increase by 5 lbs every time you can do 5 reps until the bar slows then the set before it slowed is your working weight
Unless you're non natty, I highly doubt you've gained 50 pounds of pure muscle.
You aren't as lean as you think you are if you can't see your abs.
They can help a bit with endurance, but the difference won't be night and day. If you feel fine training fasted, you don't need to worry about them.
After a 6 month break, that doesn't sound out of the ordinary.
If you aren't used to exercising regularly, you may need to start with lighter impact exercise and break yourself in.
I started doing squats recently since I got a squat rack recently and I guess I fucked up my form because there's a near-constant ache in my knee area. Specifically, below the kneecap it feels pretty tender and hurts if I apply some moderate pressure. My IT band (outside of quad) also feels sort of tight and sore. I even stopped lifting altogether for two weeks to see if that was the problem but the pain is still there. Any ideas?
When you guys cook sweet potatoes, do you lose a noticeable amount of nutrients/fiber when you peel them? Every place I see on the internetz has said to peel them.
It's a modification of allpro, it's like
Day 1: 2x8
Day 2: 2x9
I'm assuming it's two sets of 8 reps? Sorry I'm really new at this.
So before I even begin I should work on my form? Form as in doing the exercises correctly right? What habits?
Okay I'll try that tomorrow.
I don't need to drink workout drinks do I? I mean I just have to eat more right?
Don't do stuff like that, it's not meant for beginners
Do Stronglifts. If you have an android phone, get the stronglifts app. Just google stronglifts 5x5 either way. That's a quality beginners routine, you'll get much better progression from that
The habits of working out. Yes, form is #1 always. If you use bad form, eventually you will injure yourself. You absolutely have to have good form always
should i be squating/deadlifting with a belt even if it's not heavy, say my 8-10 reps or should i only use a belt for heavy sets?
I started with all pro. I wouldn't recommend it. It tries to combine the full body effect of SS with the higher volume like a split, and ends up coming short on both fronts. The progression is way too slow as well.
I don't enjoy eating veggies like red cabbage, broccoli or spinach. I do it because I feel I have to but it is kind of a chore, while eating junk food is highly enjoyable.
Highly elaborate recipes don't help that much, they just mask the flavour and texture so you don't feel as much like you are munching leaves, while in junk food every part is great.
Is there any way to change this? Or is it just someone you have to accept?
Yes. Most linear progression programs focusing on the compound lifts will work great for a beginner. SS, SL, and GSLP are all decent choices.
Splits can work too, but the main issue with them is that they require a bit of knowledge for programming (progression, exercise selection, volume, etc.) that most beginners have trouble grasping at first.
You're probably fine without one if you aren't working close to your 1RM.
There's a lankette at the gym who squats nearly twice as me but looks completely skinny fat with no muscle definition at all. What cruel trick is this?
I'm having lower back pain when I squat. It usually hits on the 3rd or 4th set.
Lumbar erectors are engaged, hamstring flexibilty is go, holding breath through the movement, form has been checked and double checked.
It's not a pain so much as a numbness/tingly in my lower back and upper glute.
Once I move on to an upper body compound, like OHP or bench press, pain and soreness disappear and does not reappear during DL.
What gives, /fit/?
My hunch is that my abdominal muscles are weaker than my back muscles and are creating an imbalance. I thought this would work it self out, so I didn't change the program to add any core accessories because I'm a nube and didn't want to fuck anything up. Could my abs not be supportive enough?
tl;dr Doing SL, lower back hurts, not sure wat do
>Business trips non stop for the next several months.
> nothing but junk food errywhere
Would it be stupid for me to try to pack a George foreman and some salt and pepper every time?
Aside from snacking on nuts, this season is going to be tough otherwise. The biggest problem is going to be somehow dodging questions every time we go out to eat.
When I did a road trip through the US, I ate soley at Whole Foods. They have a wonderful and varying buffet. My phone is ancient, but I'm sure there's an app for finding vegetarian/vegan restaurants. It's veggie, but better than McDs?
I'd pack some dried fruit along with the nuts too. Could buy beef jerky.
When I get tingly feelings, it's down my arm and into my pinkie and ring finger. The cause is a pinched nerve. Sometimes it works itself out, other times I need to see my chiro.
I would think dead and OHP would require similar core strength to squats.
I could try doing that for dinner, I guess. I can't drag the rest of the team to whole foods every lunch, though. That's why I want to just grill some chicken every night to eat the next day for lunch, or is that too autistic?
Whole Foods I go to have buffets, sandwich options, pizza and sushi, so there's something for everyone.
Totally take a grill. I'd do the same if I couldn't have Whole Foods or the like food options. Try looking at some apps for non slop restaurants. With my droid, I have Places and it'll show restaurants near by and I can make a pretty good educated guess on what it'll be like.
Best of luck Anon and I hope you enjoy your travels.
The only person to say yes. It helped in the beginning, but if I browse it too much i become full autist and spout off memes that no one knows. Basically the internet is just a bad place because its a huge time suck and i do nothing, but 4chan is the worst
I love 4chin. I love that you guys are brutally honest but also incredibly supportive. I always learn something new or something to ponder about. Granted, I sometimes spend way too much time on FPH/FPS instead of doing something productive with my time.
I have recently added oats to my diet, and have think its giving me major gas. Whats a good way of reducing the gas so my stomach doesn't explode in class.
All i do is take raw Old fashion oats, mix them with 8 ounces of a protein shake, mix them together and eat them cold.
The standard Quaker oats are actually already cooked so if you're talking about those you shouldn't have stomach problems
But if you're talking about actual raw oats then you should be soaking those before eating
How can I do hyperextensions if my gym doesn't have pic related?
It'll be hard to do hyperextensions without that machine or a glute ham raise machine. The compound lift alternatives can work, but I try to avoid them since they tend to be less safe for the lower back. Otherwise, SLDLs with a rounded back can be used as a dynamic back exercise.
Really hard to estimate projected loss over time. Assume you'll be losing about a pound of fat per week (might be more/less), as well as several pounds for water/glycogen loss.
Somewhere in the neighborhood of 20 pounds or so doesn't seem unreasonable.
Are you holding your breath or doing Valsalva?
Either way, that sounds bad. It's really hard to tell what the issue might be from description alone. I know you already checked form, but posting a form check in /plg/ might help.
Different lifts with different programming applications. Most beginner programs have you work up to 1 set of heavy deadlifts. It's more common to do several sets of lifter weights with SLDLs or RDLs.
General rule of thumb is to try to stick to the program as closely as possible unless circumstances keep you from doing so. Stick with regular deads for now.
How to sky rocket my chest gainz ?
Bench press 4x8
Incline DB press 4x8
Flat chest press machine 4x8
Chest flyes 4x8
Cable flyes 4x8
I try to go heavy on every exercices even if at the end I don't have much energy left.
well you have nothing to gain by peeling them, and they do you no harm to eat the skin. You may as well eat them for whatever nutritional value they have and save yourself the time it would take to peal them by doing something important, like curls.