/fit/ i can't squat to parallel without rounding my lower back, even with raised heels.. i think it's my hamstrings because doing the flexibility test where you lie on the ground and raise your leg i can't get them up past 60 degrees or so. how can i fix this? stretching/foam rolling doesn't seem to do much
Didn't get an answer for this last thread:
Do I need to add decline bench to my routine to develop my lower chest or is that just optional? Currently I do incline bench press, bench press, chest flyes, and chest press.
What is lower chest? Now that you know human anatomy, i hope you understand how to train your chest without having to rely on broscience.
How can I do hyperextensions if my gym doesn't have pic related?
All in the same workout? Too much. A safer variant of decline is to do powerlifting style bench press. As this faggot >>35509068 tried to tell you, though his dumbass is mistaken, you won't really develop your lower chest the way you're thinking.
There are two seperate heads to the pec major, served with two different nerve innervations. The clavicular head and the sternal head. So there is an "upper" and "lower" pec. But the upper is is just beneath your collar bone. The lower is that nice round tittie you're trying to develope.
If you're wanting to look like a man and not a bitch, stick with incline and dips. No need to do that other shit until you understand what you're actually doing.
Weighted stretching has been my answer.
You can **seriously** fuck up your back and knees doing this lift, so take it as slow as possible.
Start at 5 pounds, and add 5 pounds every time you feel you can, until 1/4 your bodyweight. Then just do the lift.
Weighted stretching works by strengthening the ends of your ROM, allowing your muscles to push past where you were. This lift will at least give you a lot more lift.
This squat progression is really good and really useful for learning the squat:
So i'm losing weight and cutting eating 1300 to 1400 calories so im not expecting to make much if any progress in lifting but what is a good routine for just losing weight at the moment but will set me up to start making gains when i hit my goal weight?
At the moment i'm doing whatever and just doing an area each day arms/chest/shoulders/back/legs and core then rest.
This depends where you are.
If you're a beginner lifter, than any noob program would be better than what you're doing. Like SS or SL5x5. Even though you won't gain muscles on a deficit, you'll learn the lifts and be ready to build when you hit your goal weight.
Plus, noob gains > muscle gains. You'll build your lifts just by improving technique and your body will be ready to build muscles once your start bulking.
Only if you're really stupid about them. They're no riskier than an RDL or back extension as long as your ego isn't out of control (and no more dangerous than a deadlift if it is).
My dl, squat and bench are all 60kg 5x5 apart from dl which is 10 reps. i've made decent progress since i've started and i did fk up a bit august through december 2015 which ended up giving me a bump in my lifts.
now below 300lb though startgin from above 400 so that's good.
Every exercise is dangerous. Put a 4 plate squat on the average fitizen, and they'll be crushed, but a 4pl8 squat is a great exercise for some people.
The Jefferson curl is a great exercise for building support for the standing pike and increasing your ROM, but it is a lift to take very very slowly and never overdo.
Idk if I'm eating okay. This is a typical day.
Breakfast : 2 eggs plus a splash of milk, make into scrambled eggs. Use some 1 cal oil spray.
Lunch : Instant noodles + can of tuna
Dinner : 2 Weetabix
Snacks : Mayonnaise with the eggs, banana, Apple.
Drink : water
Spoke to some wannabe PT who said warming up isn't necessary for strength training. He said the best thing would be to go straight in and lift heaviest to shock the muscles. Is this worth taking seriously?
Heinz are a lot better than instant noodles. Go for it, but try to experiment a bit with food and get into cooking yourself. It helps with understanding the nutritional contents.
Cannot afford a gymmembership atm but got a dumbell (what google translated it into) that i've been lifting at home for a week now and hope the habbit will stick. Good or bad idea exercising only that way. Anything I should consider? Something else to add to my home-routine?
I know its a stupid question but whatever.
eat 70% vegetables and 30% fruit, or 50 % and 50% if you can afford the fruit. Most people don't get enough vegetables. And don't count potatoes in your veggie total. Potatoes are potates.
That's fucking stupid. Think of a warmup as a function test. Get under the bar and make sure everything feels right through the range of motion. Add some weight and make sure your joints feel good. Add some more weight just to be sure. Then get into your workout.
Strictly speaking "warming up" isn't necessary. But it would be fucking stupid to introduce yourself to injury risk for no damn reason.
No. What are you trying to do?
>No. What are you trying to do?
Staying healthy. I don't want to build muscle or aesthetic or whatever. I just want to follow that routine. What's wrong with it, exactly? Is it the crucnhes/situps/pullups?
Sup nerds, I'm on a 4 day split with each day focused on the big 4.
Is 1 rest day enough or should I do 2 or do I even need them at all. I feel like I go without em but that doesn't feel very safe.
Crunches and sit-ups will snap your back like that. Unless you keep the volume low on pull-ups it will be counterproductive doing them every day.
Do your pull-ups on non deadlift days. Only work "abs" once a week and only one exercise like any other muscle group. If you must Janda sit-ups are the best.
When i did bench press today i had a sensation in my back that felt like a mix of pins and needles (The weird feeling you get on your hands and feet) and hair being ripped out, but only when it touched stuff, i still feel it a little bit if i touch near my spine and some areas on my back (Mostly lower)
There was no sound or pain that i felt before it started feeling like that, it just suddenly did, when it first happened i thought my hairs somehow got stuck in my shirt and ripped them out when i laid down
I also felt like one of my hairs on my head was ripped out a couple seconds before i felt it on my back, i thought it just got stuck in the bench because it has some holes in it and ripped off, i dont know if it was an actual hair or the same thing but it is the only time i felt something similar that wasn't on my back
What is happening
Okay, so I'm 1,70m fat fuck that weights 190 lbs. If I need 0.8g of protein per lbs, I need aprox. 150g of protein per day. Suggestions of where I'd take this much out? As I'm largely overweight, I'm eating TDEE-500, but I'd still like gains while losing body fat.
Look into bodyweight fitness.
You're not going to get as strong as fast as barbell, but at least it's a program and you can get fairly strong with it.
Normal, but make sure you don't compensate with one leg during exercises. Film yourself and study your form. If you compensate with one leg you're setting yourself up for injury.
Do i need to add arm isolations to 5/3/1 BBB?
Looks like there's enough tricep work with bench and ohp but it's not direct and bicep work is totally lacking (except for chins once a week, which looks like nothing 2bh)
I'm in to get both strength and aesthetics so i'm pretty concerned about this
Here's a couple of pretty important facts for you...
First, even if you don't care about maximal strength, you MUST ALWAYS strive to increase your strength on whatever exercises you're doing. It does not matter at all what program you're doing, how many or few sets you're doing, what techniques you're doing - none of that matters one bit, if you aren't increasing performance over time. This is CRUCIAL. Get it into your head or you'll be spinning your wheels for a long time.
Second, even if you would like to have big arms and legs and good abs, please realize that we don't get to pick and choose which muscle groups to develop and to ignore others. The body doesn't work like that. Everything must be trained in proportion or you will develop imbalances that not only make you look funny, but more importantly set you up for all kinds of injuries down the road. Make sure your training is BALANCED even if you favor certain muscles over others.
As for a concrete program, anything that suits your temper and revolves around a balanced selection of compound exercises will work. Provided you work hard and ALWAYS strive to improve performance.
Diet is more important than what actual routine you follow, if the goal is to look good.
If you want bigger arms by all means incorporate some isolation work towards the end of the sessions. It doesn't have to be much, 2-4 tough sets will be plenty of stimulation following the 5x10 sets.
>Should I be doing them on my cardio day?
It doesn't matter how you do your cardio. As far as cardio goes, the main thing is your heart rate. Anything else comes down to personal preference.
That said, running can take more of a toll on the body than most other kinds of cardio (swimming, rowing, cycling, jump rope, burpess etc.).
Currently cutting, read the sticky, counting ins and outs. Excercising 6 times a week, alternating between hiking and lifting, 50-70 mins per day.
I feel like i run out of juice during lifting days. Is it a great sin to adjust my macros so i'd get more carbs on gym days and more proteins on cardio days? I'd still meet my weekly goals.
It depends on previous training, if you were a curlbro before, or used to do ruck hikes, or some sport, but usually either the squat or the press, if you have a weaker lower or upper body.
wondering if the below program is enough volume for legs, or if i should add in lunges or something.
Leg Extensions: 3x10
Hamstring Curls: 3x10
Calf Raises: 5x10
Thanks for your help in the previous threads I can finally squat without groin pain
1. Is there a guide on insertions? I've heard stuff like high lats and low last and also high and low biceps but I can't figure out what they are.
2. 245lb deadlift bar is slipping out of my hands. What do?
3. Is the girl smiling at me or laughing? How do I respond to each after I figure it out?
1. Every muscle originates somewhere and inserts somewhere. These are just fancy words for begins and ends. It's where the muscles attach to the bones.
If you're interested in this, get your hands on an anatomy book, although there are individual differences of course, which is why people talk about insertions in the first place.
You can quickly determine whether you have good biceps insertions or not. Bend your elbow 90 degrees and see how much space there is between where your flexed biceps ends and your forearm begins. If you can fit only 1 or maybe even no fingers in this space then you have great biceps insertions. If you can fit 4 fingers you have terrible biceps insertions (no point worrying about it though).
2. Incorporate more holding onto stuff in your training. It can be as simple as hanging from the pull-up bar for some time after you last rep has been completed. Or holding on to the barbell on your last rep of deadlifts for some extra time.
Just be careful not to fatigue your grip before a maximal attempt/top set.
3. She's smiling. Just smile back. If it keeps going on and you want to take it somewhere, initiate smalltalk in a manner that seems natural.
Possibly, although he's likely on steroids. It depends on your genetics and effort. In any case, it's going to be the endgame. No program will take you there. You need good genetics, good diet, reasonable training consistently for years.
Honestly I'd recommend aiming a bit lower to begin with. You can always pick a new goal when you approach your current one.
It can be. Cardio just means getting your heart rate up.
buy frozen vegetables (broccoli, cauliflower, spinach), cheap as fuck
also buy the cheapest fruit that's in season, not some premium gourmet bs
cooked unless instant
i mix it with cheese olives and broccoli and have it for lunch/dinner
Have a look at this:
2. mixed grip for deadlift or chalk
20yo guy here
Was obese as teenager, got stretch marks on stomach whatever
started lifting, now long time passed, I put on a lot of muscle but still need to cut to look good. Now I got stretch marks on my shoulders.
Question: Can this be sign of problems with hormones as I also have a lot of fat deposit in my thighs and ass?
>Can this be sign of problems with hormones as I also have a lot of fat deposit in my thighs and ass?
Depends on what kind of fat deposits. If you're one of the guys who got ass and complain about it, then stay positive. Possible to post pic?
Also, cocoa butter or aloe cream for the stretch marks.
nah man not feeling like taking pics of my ass today
Just like, my thighs are really big, feels like they never really shrunk after the fat loss ive went through, i wear 33 or 34 size jeans, used to have 32 but I used to be 10kg lighter back then too. If I sit with my legs undearneath me my thighs together are almost as wide as my middle body which is kinda weird for me
A little long but plz help
>I've purchased a membership for a gym that has no power rack or squat rack and I am a beginner (in 3 months of SL)
>I've used up 2 months in addition to the 5 and now have 7 months left
>because the gym doesnt have a squat rack or a power rack , I have to clean and press to get into position for squatting and OHPing,
>Ive reached a point where I just fucking cant do that anymore and ive had to cut my workout short twice because of exhaustion
>in addition to this they have ONLY six plates of 2.5 kg, 5 kg , and 10 kg which add up to 105 kg so I can't do DL after another 4 weeks .
>I've contacted the owner for a refund or a transfer or membership but she kindly asked me to fuck off
>I'm stuck with 6 months of my gym membership and dont have a clue as to what to do
>can you guys suggest some alternatives for SL that I can do for another 6 months , or something that I can do in this gym in addition to the SL workout that I can do in another gym (So this gym membership doesn't get wasted)
tl;dr no squat rack, no power rack , not enough plates, 6 months of membership remaining , what do ?
Im between being overweight and normal weight according to body mass index. But my legs were still big when I was like 158 pounds while being 6f tall. I started feeling sick and weak so I went up to 205 and lookin to drop to 180-190 currently.
picrelated how it looks like, strong t rex gains
What foods are necessary for good nutrition? I lost a lot of weight, but I still ate junk, just less. I want to start lifting soon and I want my diet to change as well. I also like to eat the same shit every time so would it be possible to do that with healthy food? 90% of my meals now are literally just two sandwiches and a Powerade.
I feel like my Pendlay rows are really low, am I right?
If I'm doing full ROM I can do 55 kg for reps
stats: Deadlift - 3plate, bench - 1.5 plate and my OHP is at 50kg (these are all my worksets, not 1RM)
thanks family, I hope I can grow a nice thick beard soon so I can go full dad-bearmode
there is no specific definition.
pretty much standard healthy eating advice in a surplus.
think plenty of fruit and veg, lots of variation, minimal highly processed food and a pretty balanced macro nutrient division
How far can I keep gaining strength if im on a deficit? 280 lbs 5'10", I started doing SS a month ago and I've been having some good results although I was very week when I started and since last week I've noticed im struggling to keep adding 2.5 kg / 5 kg each time, specially with OHP and BP
How do I train out my core to make it stronger?
I am not a beginner anymore, I've been lifting for quite a while now. I'm on a split and I'll stay on one, but my workout plan ignores my core because I dont know what the fuck I'm even supposed to do.
I'm currently doing:
I want to do something to strengthen my core, ~2-3 exercises would be good. I'd do them on leg day since I don't do cardio on leg days so I'd have some time before I do my legs.
5RMs: 120kg squat, 130kg deadlift, 60kg bench, 42.5kg ohp
Would recomping be dumb for me? I've bulked up from about 72kg in October and I wasn't exactly lean then and now I'm at the point where I'm uncomfortable with my bf%. I can't stand the idea of cutting and losing any of even the mediocre progress I've made over 18 months (shit diet/training until recently got me to about a 100kg squat, 110kg dl, 50kg bench, 30kg ohp). I've gained that weight on about 3,000-3,100 calories, I reckon about 2,600 sounds about right for a recomp? I was on 2,100 for 4 days or so after new year to stabilise after the holidays and it really fucked with my recovery in my last few sessions.
To add to this, I'm fat as fuck so some exercises (especially bodyweight exercises) are impossible for me, though I've lost a lot of weight in the past 18 months. It's still impossible for me to do things like pull-ups etc, so I usually have to accomodate my workout plan a bit.
Today is a leg day so I'd like to hear some advice before I head out
That's a a lot. Unless you've been lifting for a few years, or have imbalances, you can take off extensions and curls.
Rule of thumb for being sick:
>if it's in your head go workout
>if it's in your chest take the day off
>if it's in your gut, stay the fuck home
Ask about her buying more equipment. If you can get some bros interested, she might realize it's worth her money to invest in her company.
You need nutrient dense whole foods for proper nutrition. We're starting to learn that just hitting your macros and micros with processed food stuffs isn't enough, there are phytochemicals which are found in whole foods. Fortunately it's pretty easy these days. Find what you like and revolve a menu around that.
Ideally your rows should be a little closer to your bench, but everyone is different. Don't break yourself trying to catch up.
Try 2x5, with a drop set to failure.
You should still be good for a while. Rip says to keep making linear progressions as long as possible, even if that means adding a mere 1lb a week. Most people get bored with a workout routine long before then. Ideally you want to stick with a program like SS for at least 6~12 weeks. If you're struggling due to lack of food, maybe try playing with your meal timing to have more energy for the workout.
>Breath into your belly and hold
>suck in your stomach
>bear down with your diaphragm like you're taking a shit
Do vacuums. When you can do 1000 in a single session you'll have a strong core.
Give it a try and see how you feel. It's all about individual response and you won't know unless you experiment. Personally I do better on intermittent fasting. Keeps the calories down and I don't feel bloated due to too many meals. Some people feel starved. Experiment for 3~6wks at a time to see how you feel on any meal plan.
I'm a 5ft 7inch manlet, 16kg overweight and according to US navy method I have 30% body fat... which is a fucking lot, jesus.
I've been lifting for about two months now, and calculating my bmr and tdee and etc I just adjusted my diet to eat around 1700 calories a day. I should have around 130 grams of protein and 133 of carbs on my new diet according to myfitnesspal.
Am I gonna make it? Is it too much calories?
You're gonna make it brah. Recalculate your TDEE every six pounds lost. At some point you won't be able to rely on the scale and you'll have to start looking in the mirror. And then before you know it, you'll have to start looking at your back to see progress. Enjoy the ride brah.
But why are the problems arising now hat I am taking care of them? I've had two cavities in the past year which is more than I've ever had before, I also have some decalcified zones but my doc says those are from my braces
>I've been drinking for years and my liver's been fine. Why am I having problems now?
You need to maintain your teeth continuously. Obviously you failed that.
... dude, two cavities are not bad. You're being a hypochondriac.
I've recently switched from high to low bar squats after realizing I don't have the hip/ankle flexibility to avoid buttwink during high bar. Thing is, I'm getting pain in my left deltoid about two inches below the shoulder when I squat. Why? If it was an issue with form, wouldn't I also have this pain in my right deltoid? Is there any way I can stretch these muscles or otherwise prevent/alleviate the pain? Pic related, where it hurts.
Of course,you could even do low rep strength Mon and wed then high rep hypertrophy on a Friday. Figure out what suits you best.
I got a free sample of Burn XS in the mail. I wanna try it but I dont want my heart to explode. I take Mr.Hyde once in a while and the flushing isntt that bad. My question is do you think this thing will destroy my heart or is it safe to take?
#1 Know the symptoms. You must learn to be aware of it when you feel anxiety so you realize that whatever is making you anxious is not the actual thing that's going wrong/dangerous, but rather it's the anxiety itself. Once you come to this realization, it becomes a lot easier to cope with and you can avoid having a full blown panic attack.
#2 Gradual exposure i.e. Face your fears. The only way to overcome the anxiety is to actually expose yourself to the things you fear, although it should be a little at a time, of course.
If you make a habit of avoiding everything that brings about the anxiety then you will NEVER get better.
Also, it'll probably never go completely away. But it can get much better.
I sleep 4-5 hours a night. I just can't sleep more. My body gets me up around 4am and I'm never tired. Able to fall asleep somewhere between 11-12pm. I'm not using an alarm clock, cause I wake up exactly at that time no matter what. It's been like this for few weeks.Wht the fuck and why am I not tired? Is it bad not to sleep more than that? I lift daily but as said, never tired.
Congrats brah, yeah if your volume is too low go ahead and add them back in. I didn't realize you'd progressed. QTDDTOT are usually filled with newbs.
Looks ok. I like to do pro/ant muscle groups on the same day. Some like a PPL routine. Try playing with the order of your lifts from largest muscle group to smallest.
That's fine. It's just IF.
Got laid. Tends to calm you the fuck down.
Try adjusting your grip and do shoulder lockouts before your workout to improve mobility.
Yup. In fact I've put busy people on that exact routine. If for some reason you have to miss a workout or two in a week, you can still get in a full body workout.
Kek. That looks like fun actually. It's just a yohimbine stack with a brain boost. I wouldn't take it in conjunction with Mr Hydr as that's also a yohimbine stack. Luck brah.
Sounds like you're fine. Just ready for life. Use those extra hours wisely.
If I had to guess, your blood pressure is dropping. See your doctor, it might be nothing or it could be serious, and nobody on a Mongolian basket weaving picture gallery can discern for you.
Thanks. I'm a beginner so I figured higher frequency would be better. Here's my routine
Bench Press 3x8
Seated dumbbell press: 3x8
Standing Barbell Curl 3x8
Leg extension 3x8
Calf raises 3x8
Bent over row 3x8
Diamond pushups 3x12
Bench Press 3x8
AxBxCxx cardio on Tuesday and Thursday
Anything I need to add?
Pull-ups. You should make a full circle around your shoulder girdle in equivalent volume for good shoulder health.
Take care of yourself brah. Don't pile up unnecessary injuries. Fainting while under a bar or on a treadmill qualifies.
Should I lift lighter if my back is bending like this during deadlifts?
I'm working on linear progression but every time I add weight I feel like my form goes to shit.
I've been doing SL for about a month, been jogging on off days and walking after lifting. I do planks for assistance after lifting half the time and the other time I do barbell curls
Is there something else I can or should be doing as far as weights on my off days, when I jog?
You guys must get this alot, but as someone who doesn't buy their own food (and I know I should start doing that), how can I possibly get sources of protein enough to match my weight in kg? Even my protein shakes provide only 25-30kg.
Hey guys, is it absolutely necessary to take a rest day in between lift days if I'm doing SL? I feel like it's a waste to just do cardio during those days and I don't want my membership to go to waste since I'm only going 3 times a week.
If you have no control whatsoever over what food is purchased for you to consume, drink more protein shakes. That's really all you can do, sorry anon.
If you aren't happy with the volume you're doing on SL, why not switch to a 4 or 5 day/week PPL routine? I do a 4 day Push, Pull, Legs, Full Body routine, if I weren't cutting I'd probably be doing 5 day PPL Upper-Lower style instead.
Hey whats up with this egg? Is it rotten or some shit?
I can tell by your question that you literally just started doing SL and you're moving baby weight. When you get up to squatting 3plate and pulling 4plate then come back to me and tell me how awful those rest days are.
Some people focus too much on pulling with the arms and have trouble activating their lats.
If you're moving through a full range of motion, including raising and lowering of the shoulders, you can't help but use the lats.
Time to start helping with the groceries and/or tagging along to the supermarket.
Making sure you eat some decent source or protein at every meal goes a long way towards your protein goals. Hell, even adding a couple glasses of milk to your meals is a start.
Yes, the rest is necessary. Progression will start stalling a lot faster without it, especially once you start working with challenging weights.
Linear progression programs are deceptively easy in the beginning.
Try to set your shoulders down and neutral (not retracted) when getting into position. The cue of puffing up your chest helps too.
It's a circle jerk meme on /fit/.
If you have the right form (palms facing away, hands past shoulder width) and do the full motion (getting your chin past the bar) then your lats will be forced to work. If youre falling short of the full motion, then its mostly arm work and you wont hit your lats.
Cheating barbell curls let you overload and still move the weight.
Concentration curls keep your biceps from relying on each other and help growth.
Chin-ups are just good all around.
So when doing DLs and Lowbar squats, i should primarily be focusing on moving my hips to the correct position, and legs and back will follow, correct? That's what I've gathered and it seems to really work for me, but it's pretty weird to think about squats being a hip dominant movement
Been lifting for around 2 years. Half of that time I was playing soccer 4-6 days a week for my college team so I rarely ever lifted legs, was just lifting to define my upper body.
Because of this, my lifts are very disproportionate (165/245/275/335 for 1RMs). I would like to spend most of the spring trying to build my leg and core strength up. Also, 6'7", 230 lbs and ~14% bf, me in pic.
What would be a good program for someone in my situation? I did candito's 6 week in the fall and it was alright, wondering if that is a good choice.
You're probably fine.
Low bar tends to put the hips in a more advantageous position for the lift, hence why Rippetoe loves the "HIP DRAHVE" thing.
High bar and front squats still have plenty of hips involved, but the more upright torso position requires a bit more quads to keep the bar midfoot.
One thing to be careful of is letting your hips shoot out too far during the descent, since that'll end up as the typical good morning squat. You still want to keep your hips under the bar so you can drive it up.
My hips drive super far back, to the point that my torso is almost horizontal, but i never good morning--that is to say, my chest rises at the exact same rate my hips do, I've filmed myself doing so to confirm. My legs lock out as my back does.
Fair play, or nah?
Is it 8-12 reps for max aesthetics?
I started with 8-12 but I eventually started going to 1RM at the advice of an aesthetic buddy who I now understand is likely not natty after 5 months of lifting and learning about the limits of bodybuilding.
Should I ever stray from 8-12, for example is it essential to 1RM every so often, or can I 8-12 every workout
Are we talking sore, or are we talking pain? The DOMS are fine, pain is sign of an injury though. Judge for yourself.
If your chest rises at the same rate as your hips, I say it's fine. Different body mechanics for different people, etc etc.
5 reps for the big lifts, 8-12 for ancillary lifts (read: anything else) IMO. What's more important desu is consistency and effort. A lazy faggot with an 'optimal' training plan isn't going to outperform a dedicated guy with a suboptimal one.
I've had it before and it feels like Doms and goes away in a couple of days, but I'm still worried about it. Should I be going to a doctor? Am I OK if it goes away in a couple of days?
Give yourself a few days of RICE - Rest, Ice, Compression, Elevation and see if the soreness goes away. If it's just the DOMS, which it 99% probably is, you're fine. If it's a lingering pain you may have snapped your shit up and should focus on stretching, foam rolling/massage to rehab it. I don't think you need to see a doctor unless it's a serious pain you can't treat with RICE and tylenol.
What muscles do pull-overs train?
Would you rather do it on pull or push day?
Pullovers are mostly a stretch. Do them after bench.
If you're doing a hard cut natty, you might need to be satisfied with maintenance mode if you're looking to keep the size you gained. Keep your protein intake up. If you don't care about that or prefer a more athletic look rather than built look, you could try some complexes. Those are fun.
Got a contusion 6 months ago on my right ring finger.
The thing is it still hasn't healed, leaving me with no mobility there, so gripping my barbells and dumbbells are a pain in the ass and not as safe for me.
Going to the doctor on the 11th, worst case scenario they'll snap that shit and I'll be sol for another 6-7 months
Is their some kind of strap, or harness type of thing that will allow me to do basic squats for my legs, and back, also something so I can work out my chest and arms.
Please help me /fit/ I just wanna get back into lifting so I can fight off my severe depression.
>If you're doing a hard cut natty
Does EC stack count as natty?
Complexes sound fun, but I'm not sure that having such an elevated heart rate is a good idea on EC. What do you think?
Yeah, definitely. If you can do 12 reps, it's time to start adding weight. I'd add 5 pounds to your chins and 10 to your dips to start and go from there. If you can do 3x12 with those weights keep adding.
Back in hs football we had a coach that had a deformed hand. Every time he did a barbell exercise he just took an elastic strap, put his palm against the bar, and wrapped that shit down.
Go for it bro.
3x5 can work, or you can do sets in the 8-12 range. Either should work fine.
I wouldn't go to failure.
Lifting straps might help a bit on pulling exercises since your grip is compromised.
It might be a good idea to look at machine exercises until you can heal. I know /fit/ shits on machines, but they can be really helpful for working around an injury
On a cut, focus on maintaining intensity (weight on the bar) and lower volume (total sets/reps) and/or frequency (how often you hit that bodypart weekly).
If you're already doing a heavy, low volume program like SS, you might even be able to run it as is without reducing volume further.
It's primarily a lat exercise.
When in doubt, take it easy.
It's probably fine. If in doubt, post a form check in /plg/.
A bench and a squat rack would be nice to have as well.
This sounds a bit dangerous, but could also be good advice. Thanks.
Thank you anon any specific straps you can recommend?
Never really had an issue with machines just heard sometimes they can be real crap depending on your limb length
My back has been feeling right here for the past few weeks. It turns into a cramp (like the type of calf cramps you get in the middle of the night sometimes) when I'm benching.
What could be the reason for this and how do I fix this? Also could this be causing me the shooting pains I get in my hips/legs?
Whoops forgot pic.
Also I meant tight, not right
its possible you have a slipped rib. i get these from time to time, and usually use a lacrosse ball to help ease it back in place. an instant fix is seeing a chiropractor, they can snap it back in pretty quick.
sometimes its pretty unbearable, but sometimes it just feels like a nagging 'spot' in my back, depending on how bad its slipped. a chiropractor can diagnose it, but thats a crap shoot since most chiros are fucking quacks, and the good ones are few and far between. the one i see basically deals only with athletes, and doesnt try to sell you any sort of bullshit.
How many calories are in 4oz of raw boneless skinless chicken thigh? Some sites say there are 130 calories and others say up to 170.
So I haven't benched in around 9 years give or take, so I don't know how much I can actually.
But would one handed elevated feet pushups give me an accurate measurement for when I do actually go and try it?
>can do at least 5 with each hand at the end of a workout at 186 which equals out to 130 pounds with each push which equals out to 303 pounds in the 1 bench max.
Is this accurate or am I way off? Last time I benched I got a hernia from like 120 pounds but I was also way weaker and around 50 pounds lighter...
>A bench and a squat rack would be nice to have as well.
I had the idea to clean and press for the OHP instead of getting an additional piece of equipment
also I don't intend to bench press (get enough chest through gymnastics) and squats I'm not interested in. maybe weighted pistols but that's it
What is a good routine to do after 5/3/1 Boring but Big?
Weight: Around 165 lbs
Squat: 345 lbs
DL: 405 lbs
Bench: 240 lbs
I want a routine that will allow me to continue getting stronger, but adding mass is also a competing goal. Something with power cleans, c & j, or other oly variants would also be ideal.
A few weeks ago I hurt my back doing either poor form squats or bent over rows
I let it heal, seemed like a pulled muscle but I never had it checked
I just recently went back to the gym, dead lifts took a dive in weight but I had no pain at all. Then i did bent over rows later that week and now my back has been sore and aching for a few days
I'm starting to wonder if my row weight is too high for my back to support in the bent over position
I'm very new so my lifts are quite low, but my deadlift was ~180 and my true was ~95
(My DL was progressing quickly before the injury, so I feel it should be a bit higher. Still, those numbers seem way closer than they should be)
Any advice? Is the aching normal? Should I scale back rows until my DL is higher?
I do 20 minutes of high intesity cardio at the end of my workouts (lots of sweat, struggle to finish) Am I killing my gains or not? I cant tell meme from reality anymore.
I have real shitty genetics and literally all the fat in my body goes to my giant hips, im doing the cardio to try to gradually trim it down whilst still eating a calorie surplus to build muscle, am I doing good?
It may be a form issue. What sort of row are you doing?
Nice barbells cost quite a bit of money. If you have the cash to invest in one, go for it.
You might be at the point where creating your own specialization cycles could be beneficial. More info here:
That can work too. I just usually recommend a barbell, rack, and bench as a bare minimum since it lets you perform virtually all of the barbell exercises, if you ever feel the need to.
Beef protein is a possible alternative if you want something animal based, but it's less common and usually mroe expensive than whey.
If you haven't tried whey isolate, you might be able to handle it if it's lactose that's fucking you up. My friend can stomach isolate, but concentrate tears him up.
For plant based powders, soy and pea powders are pretty common. I'm not a fan of plant protein powders though.
At a certain point, yes. For example, most linear progression programs no longer become viable as linear progression doesn't go on forever. At that point, moving to something that has more volume and/or cycles intensity is the most effective way to continue progression, albeit slower.
What are your current lifts? As you pointed out, it's normal to expect progress to stall in a deficit.
You'll probably have to choose which one is more important to you - fat loss or weight progression.
If I eat anything within an hour or two of going to the gym I throw up afterward pretty consistently but all of these diets recommend a "pre-workout shake" or meal or something and I just can't keep it down
Is this a cardiovascular issue or something what the hell do I need to do
I have been doing SS for a few months now and a friend recommend getting BCAA supplements for a pre-workout. I know it stands for branch chained amino acids but wouldn't that just make it a complex protein supplement? What makes it special?
Some people swear that they help a bit around training, but from a nutritional standpoint, they're mostly unnecessary if you already have a decent average protein intake.
Some people just get queasy when exerting themselves on a full stomach.
Training fasted is fine. If you prefer eating after a workout rather than before and it doesn't hurt your performance, go for it.
I've lost 80 pounds in the last year and I am desperate to burn through the last 35 to get down to my first goal weight of 185.
I'm willing to keep going and grind it the hard way as I have been doing (Keto + IF + Stronglifts + light cardio), but at this point I am getting burnt out and just want to fucking get there.
What are my options in the way of 'performance enhancers' to get me the rest of the way up this hill? Would an EC Stack do much at this point? Is there a more powerful stage that I could go to without nuking my testicles and developing bacne? I literally know nothing about steroids.
I was in a car accident recently (about 2 weeks ago). I have no injuries, but I had a very slight amount of tenderness in my chest from the seatbelt/airbag.
However, when I went to go do dips yesterday, the second I put any weight on my hands, I thought my chest was going to crack open. OHP, bench press, and deadlift are all completely unaffected and painless, but I couldn't finish 5 dips at minus 40 pounds.
Any tips? Do I just need to skip dips and just retest whether or not I can dip in the next few weeks?
Weighted dips 4x10
Db flies 3x10
Cable flies 3x10
Tricep extension 3xf
Weighted pullups 4x8
Db row 3x10
Bent over Db lateral raise 3x10
Wrist roller 3xf
Pendlay rows 3x10
Is this good after SS?
You won't lose fat whilst eating at a surplus, that's called bulking. Cardio is great for increasing your metabolism, burning calories, and for all round fitness/health, and doesn't kill gains. If you want to build muscle mass/burn fat, you might want to go on more of a lean gains diet that contains high protein and enough carbs to fuel your workouts. Cardio after weights won't reduce gains.
No matter what you take you're going to have to still be at a caloric deficit to lose the weight. I'd say it's time to get off Keto and into counting calories, incorporating more cardio, and to perhaps move into another program, as after a year what worked for you as a novice won't continue working.
What underwear does /fit/ wear for lifting? the boxers I like to wear kinda limit my range of motion when squatting and I've actually split a few but I really REALLY don't like the feel of tight fitting briefs, feels disgusting.
I'm trying to get an estimate from pushups, roughly. I work on the road all the time so it's hard to go to the gym. And when I do I want a rough idea what I can do (probably switching jobs soon)
Rip recommends dumbbell curls, because the bicep both flexes and supinates the forearm. You aren't actually getting a full ROM out of the bicep if you don't use both movements. Does it actually matter in terms of hypertrophy you get from different bicep movements? Probably not. Just do some fucking curls twice a week. It's not like a year from now you can look back and think "damn, if only I had chosen another curl variation my arms would be 1 inch larger!"
What is your current benching routine? How much do you weigh and what is your 1RM? How many times a week are you training bench? What other chest and tricep movements are you doing?
will taking creatine help me with my first chin up?
training for 2 months now. I am nearly there, but since I can only do chair assisted chins, I can not really trace my progress and really want to get to do my first chin up.
now the question: creatine helps with muscle strengh, but also increases bodyweight. will it help for chins?
asked this before but still not sure
>brother gave me $50 Sport Chek giftcard
>no idea what to get
my options so far are
>compression pants (my calves are too small for them tbrh)
>a new jacket (don't need one tho)
>put it towards new shoes
It likely won't make any significant difference. There is some evidence that creatine can slightly increase 1RM strength, but more effective for efforts of a longer duration (it's essentially an ATP buffer). The best way to get your first chin-up is to more negative and assisted chin-ups and to lose weight. Dieting hard for a week would probably do more than taking loading doses of creatine for a week.
But if you are serious about strength training, there isn't any real reason you shouldn't be taking creatine anyhow...
Only cuckolds do.
This. I injured my sternum doing dips with 90 lbs. That "needs to pop" sensation can happen. And it's not good. I love the way dips feel as a movement. Feels great in my pecs and triceps, never hurt my shoulders or elbows. But goddammit they fuck up my sternum. It's a pretty common problem among young men. Apparently the cartilage doesn't reach full strength until very late in development. If you google "dips chest pop" you can read a lot about it.
Ahhh I see thanks for responding!. So you should change program the moment it's impossible to progress further - Eg add more weight to a certain exercise.
I'm planning then to move on from strong lifts to some kind of split once this happens. Does this sound right? I think I understand
Mix a scoop of protein into 2 cups of whole milk. Add a half cup of whipping cream. There's 600 calories and like 35-40 grams of protein in a delicious, easy to drink format. You're welcome faggot.
always useful for skellys
My girlfriend is 5'7 150. Her deadlift is intermediate (5x3 275). Her chinups are intermediate (12 bodyweight). And her other lifts are mostly intermediate. But her squat is shit (3x5 135).
The question is: Can I have her using 5/3/1 for her deadlift since linear progress has stalled, while using linear progress and 3x per week squatting to catch it up?
>Found potential lifting shoes
Are these actual lifting shoes or would I be misled if I were to buy these for lifting? The "crossfit" aspect is putting me off but I've wanted to pick up actual lifting shoes for a while.
Where do you find out your workout routines for focusing on certain areas? I really want to increase my forearms/triceps like every noob but it seems like all the google searches are clickbait
crossfit isn't all bad, just most of it, or at least the vocal portions
that being said, whether or not crossfitters are retarded, the shoe designers probably aren't. go try them on and squat a few times, see how they feel. if cuck taylors work as lifting shoes, I'd imagine specialty ones would as well
What are the de facto attractive hobbies a man can get into?
It's kinda weird that I can think of many sexy hobbies for women, but none for men.
And yes, we are assuming lifting is either one of the defaults and there is no sense in pointing it out, or that it is not a hobby to begin with.
Why search for entire workouts for a single area?
Just do a regular workout and add exercises for muscle groups you want to it. It's not an instruction manual, it's a suggestion of exercises.
>cut down to flat abs (similar to pic except I am not black)
>have a good adonis belt going on
>still no abs like pic related
It just got flat. What do breh?
Anything where you can make stuff.
It all implies you have some sort of useful skill
I did leatherworking and my then fuckbuddy a leather bracelet. She got wet as fuck
/fit/ I'm fatty that's been running for about 2 - 3 months now. My problem now is that I've been out of shape for so long, my core is absolute wreck and I can't even do sit ups. I know there are progressions into doing a full push up, which I'm doing as well, but are there any progressions into doing a proper sit up again? Pls /fit/ what do I do
Is there a good SS alternative for dumbbells?
I have a set of adjustable dumbbells and a flat bench to work with.
How do I get better at running?
I'm joining the Navy soon and I know I'll have to run.
Problem is, I can't even run a lap around my block without getting tired and getting some weird pain in in my lower abdomen by my hip bone.
Also, when running, I land on my heel and push off with my toes, is that how I'm supposed to do it?
Running just feels clunky and awkward for me.
I cook mine in milk
>take pot, mug, and spoon
>fill mug with milk add it to pot
>fill mug with oats
>put pot filled with milk on burner
>set burner to high
>constantly stir milk with spoon
>once it bubbles add mug of oats and turn heat down to between medium and low
>stir until you feel it's cooked
Try pic related.
Lent is coming up. Perfect time to give up food. Run a PSMF and a maintenance routine.
Look at "natural" body builders/fitness models and compare their muscles to yours.
Thanks, just saw that in the sticky too, my bad.
Is it normal to experience pain in my abdomen when running as a beginner? It almost feels like a knot or something.
Will this go away?
You know your body. The sugars are usually counteracted by the fiber in the fruit. But you also know how orange juice can effect you. Use your judgement.
if you still have a thick layer of fat it will be difficult to tell.
It's normal to feel a lot of different aches and pains as a newb as you condition your body to physical work.
Just dropped barbell rows for power cleans on my SS. However I would like to keep them as an accessory lift because i like doing them. Currently I have the base program but with dips at the end of workout A after my deadlifts. When would be an appropriate time to do my rows? After dips? Also, I would like to incorporate more bodybuilding accessories so any suggestions for those would be appreciated. Yes i read the book and yes i am aware that it may slow my progress on the program.
is this right?
>"if you're counting the type of carbs that affect your blood sugar, you can subtract the grams of fiber from the total grams of carbohydrate to get a more accurate picture."
I never grew up with proper dieting. I am slightly overweight but muscular from weightlifting. DYEL status compared to /fit/ though.
How the fuck do I start a diet? What is a good routine? I don't even know what to eat because I was never taught discipline at the dinner table and was allowed to eat mac n cheese and oreos for so long. My metabolism isn't as insane as when I was 5-12 now and since then I've had a layer of body fat I don't know how to get rid of. Where can I find dieting information from scratch? Also, is the stronglifts 5x5 a good routine for someone who has basic experience with free weights but not much more than that?