Questions that don't deserve their own thread
If I'm not interested in lifting for strength/athleticism, do I need to deadlift? I'm having a hard time fitting them into PPLPPLx routine.
I would add RDL and good mornings to my leg day for posterior chain development.
What kind of effect does the quality of food you eat play on body composition? Assuming you get the correct amount of protein and calories for your needs, would the person who eats "clean" have a better physique compared to someone who gets most their calories from oreos and cheeseburgers?
I have winged scapula like pic related ( but mines not as severe)
Any good exercises that could fix this?
In the long run you will look better (face and skin), feel better, and probably have better body because it is easier to maintain and progress muscles without deficits in your diet. All the old timers swear to clean eating, only the young idiots who still have their teen metabolism thinks dirty bulking is ok.
when you lift weights you get little tiny tears in your muscle fibers.
when these heal, your body builds them bigger because it doesnt want them to tear anymore. that's muscle growth, thats what you want
you dont grow muscles by lifting weights, you grow muscles by resting after lifting weights.
If you've been working out for a while, ignore doms, it doesn't mean much
In theory it doesn't matter at all, you can eat whatever as long as it fits your macros. In practice, being unhealthy leads to low energy, poor sleep, etc, all of which impacts your gains and ability to push yourself in the gym.
Your muscles need to repair in order to grow. Lifting without resting is like studying without sleeping.
There's a cute guy at my gym. I see him every now and then, and he's always with his gym bro.
Is there some good way to approach him or try to encourage him to do so in case he's interested? How do I know if they are homos with his gymbro?
I honestly can't just go an say "hi, wanna help me out" cause I'm pretty fit and squat more than he does, so it's not too plausible if I say something like that. Also, just starting a normal shitchat is a bit off the question cause I'm in Europe right now and the people aren't speaking English as their first language. I can't their language, and I'm afraid that they'll freak out if I randomly start speaking English to them.
Currently on 5/3/1 (BBB variation) 4 days a week. I'm going to reset my squat and really work on my form before I kill myself.
So, what I want to do is to do somehow do SS for my squats until I can get it to an acceptable weight.
I can't figure out how to do this exactly though. Since it's going to be relatively light, could I just throw the 3x5 squats in at the beginning of every workout? There's probably a better way and I'm hoping someone else has a better idea. Thx senpai desu no homo
Is running the single best exercise for overall body fitness and weight loss?
I've always been short on money so my entire lifting experience has been spent lifting in converse and poorly matching clothes with no belts, straps, whatever.
I'm currently okay with money so I'm joining a gym with the goal of smashing my bench, squat, and deadlift.
Are there any lifting belts that are generally better than others? Same goes to knee sleeves for squats since these 7mms are on sale atm.
Lifts will be absolute shit since I'll be starting from scratch so I'm planning for the future whilst I have money.
40-60 minutes per day
5x a wekk.
200-300 minutes - 3-5 hours.
I don't know if I'm doing it right, I usually rest very little between sets.
I do 1 set and wait 40 seconds and start again.
How much is enough between sets?
And different exercises?
I was in a bar last night and some huge titted milf grabbed my ass and obviously was keen on me. I talked for like 5 minutes then ran out of shit to say. Halp /fit/ wtf should I have said to fuck her
Just get psyllium husks then you faggot. Way to not mention any important info in your post. Get psyllium and put it in the food you cook. the stuff has 85% fiber content. You're welcome.
Has anyone here overcome a food addiction? I decided on January 1 to get my shit together, but I've realised since then I have a food addiction and need to either transfer that addiction to something else and beat that later, or just overcome it straight up.
Use exercise for now, and eat clean. If you keep it up and study up on nutrition along the way You'll feel less compelled to eat crap. You'll start analyzing the food and realize what garbage it is. Exercise is a good addiction replacement, but get into food. When you understand food you'll start to beat the addiction.
I kind of messed up ultimate diet 2.0 and took creatine on depletion workout days.
Lyle doesn't suggest creatine everyday on his diet.
Should I do psmf diet for two days and resume with the diet, or can I just move forward with the diet now?
Otherwise my macros and supplementation has been on point.
i'll post pics of my weak bod if u help.
OOOOHHHH NOOOOOOOOOOO YOUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU
FUCK YOU YOU FUCKING PIECE OF SHIT THAT GET WAS MINE REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
Been working out since feb 2015.
pls help nao
I'm 6' 19y/o before asking.
tfw somebody is already cropping this to post it on r/4chan for the meme points
I'm a new fag. Sorry. I'm seriously trying to pull myself out of my shitty unhealthy life and become something good. So, my week consists of three days of high intensity cardio and two days of body weight circut training in between with the weekend as rest days. I'm doing that for the rest of the month and then switching to different workouts for February.
I'm obviously a beginner, feel free to make fun of me if you want but throw in something constructive so I learn something. But any tips would be fantastic. Should I do more of something, less of something?
I've tried working out before but I've failed miserably, I'm doing much better now that I've put my schedule down in a planner. I feel guilty if I can't check off that day's workout.
Also, do I have to not be overweight to start lifting? I heard it builds muscle and tones, and cardio is more for losing fat and muscle. I want to be healthier, stronger, not just skinny. Should I lose the chub and then start lifting, or can I focus more on that right now?
Went out and picked up some fish oil, vitamin d, and zinc supps today. How much should I be taking of each? I know I've seen ratios mentioned on /fit/ before, but I can't recall any of them
some one screenshot this legendary moment
No, post bod so i can confirm
I don't know what i am doing wrong.
I have ABC
A - Chest and triceps
B - Back and biceps
C - Shoulder (that muscle from the neck - trapezio-) and legs
At the end of A i do 4x40 sit ups on that declined chest thingy where you workout.
B - do them side abs
C - them lower abs.
I go 3-5 times a week to the gym but my gains are very low i have no fucking idea where im fucking things up.
Checked and keked
How long do you guys usually bulk for?
I started lifting like three months ago. Cut for about 2 months and have been bulking for about 1 month with another month to go. Do people usually go for longer than this?
Always. I eat as much as I can, which is ordinarily 3-3.5K Cal
I'm at a point where I'm not sure to eat more or what it would be. Moderation and all, so there's no reason to just pour down coconut oil and such; and nuts are often expensive, but they'd be fucking great.
Coolcicadas PPL routine
i feel like i wasn't pushing my chest hard enough so my ass stuck out to go down
i was going to ask the guy next to me how i looked but i'm a newcomer and was kind of afraid
how do i work on my flexibility though?
I spend most of my time sitting maybe that's why
I bought a yogamat last week.
Decided to stretch due to lower back and general back pain.
Doing them daily and my back pain is almos gone.
But there are some stretches that i cant seem to improve (maybe im just rushing things since i bought it a week agora idk)
so i'll also start going to a stretch class
Ik you didnt asked but i usually dont have noone to talk about this stuff.
I'm 6', 145 lbs. Skinny. I just want to do some easy level shit that will tone me and make me feel less weak.
Things along the line of pushups and planks. I have access to one 10lb dumbbell. What's a good <30 minute plan that I could do everyday/every other day so that I'm not totally weak? Any online sources maybe?
How can I stop this feeling that life is running away from me? Like people have relationships and feelings and purpose, I just kind of exist. Do all people feel empty? Are they just pretending?
Is it safe/healthy to pretty much replace your entire diet with whey? I'm having a hard time escaping the convenience that calorie-dense processed foods provide, but I don't mind the taste of protein shakes and could probably cut it all and just drink shakes for the vast majority of my meals.
I'm thinking that it can serve as a transition point, once I've pretty much adapted to drinking protein all the time I can start inserting things like chicken, nuts, and vegetables, which I'll probably appreciate a lot more at that point as well.
There's no reason to "lift" squat weight with the chest. You should roll your shoulders back as well (>>35556119), where the bar can sit over your whole posture without "holding it up" with any specific muscle engagement.
It might help squating over the toilet when going, grab-ankle or literally squating on the bowl. It's also more fun, and exercise feels good anyway. As stated, the power should come from around the hips, but you can support your weight by pressing down on the ankles.
With squats, sticking the butt out is another no-go. If it's happening, make sure the weight is low enough to where it's not getting much pressure. Flexibility is what helps here. I do back-supported butterflies (in a chair, no flutter).. and stretching on the wall like training for the splits. Another key for balance and form is to make sure the knee caps are relaxed. ..Basically just stretching anything that's problematic.
Same here for the butterflies and wall stretching. It's sorta like lifting -- huge gains might not come immediately, but it gets there.
3k+ for a year at some point. The key is finding something simple that's about 1k Cal and eating 3 meals. For me, that was 2c. oatmeal, 2c. nonfat milk, an egg, 1Tbl honey, and some stevia powder (all about 900 Cal), plus maybe some raisins or apples or something, all blended up and into a pancake.. with some peanut butter on top or a chocolate topping made out of an ounce of cocoa powder, 1Tbl coconut oil, and some honey and stevia.
I stopped after that because I went back to the doctor and had either lost another 5 lbs (I was like 140 or so) or had gained nothing, and I had heard that carbs can gum up cells. I've been back on it for a bit, but the lesson is that actually lifting is where the weight comes.
Squats, power cleans, pullups.
A bench and barbell set is like $70 at Wal Mart's website.
There are over 19M fresh internet users per month. There's plenty of room to provide value through education or entertainment or science.
what's a good length for a bulk cut cycle. My friend who is really fit suggested I start at 10% bf and bulk to 17-18%, maintain for 2 weeks, than cut down to 10ish again, maintain for 2 weeks and then start heading to 17-18 again.
What does /fit/ think?
I just slightly skinnier than skinny fat (I wouldn't say skelly though) and this will be my first serious bulk/cut cycle. weight: 135 height 5'7 inb4 manlet.
Alright phams; I've got some flavored Whey Isolate and some creatine, currently trying to find some good fish oil tablets. Is there anything else I need in the way of other amino acids or BCAAs. I've just started doing SS a few weeks ago and am still very unsure of supplements.
Also, as shown in that video, rotating the shoulders back is as simple as opening the palms and forearms forward. They should roll back almost naturally at that point. No lifting the chest, just suppleness.
If you're trying to strain up with the chest and spine, you should do the same with your hips and legs. That's called an open, neutral position, and it can be especially helpful as a counter action to tight muscles through lifts and stretches.. and should be the most comfortable.
Also, proper breathing. Breathing in should push down and relax the pelvic floor and breathing out can contract it. That's also where proper kegels come.
Best ab routine for that sick six pack all the ladies love?
So current fatty here, I've recently started making the effort to finally get in shape and I'm wondering what this board's opinion is on bodyweight resistance exercise? Stuff like push ups/lunges/squats. Either it's not in the sticky or maybe I didn't read thoroughly enough, but I couldn't really see anything. I ask because I'm also doing full time school and don't think I can afford the gym/time it takes in comparison to at-home exercise.
eat at a deficit, do some cardio as a warm-up but definitely lift weights
For diet, I would advise making gradual changes to your diet over a few weeks or even months (depending on how bad your diet is and how fa you are). A lot of fat people make the mistake of trying to go to an extreme diet, which they can't sustain and then fail.
Barbells and shit are nice because you can progressively overload and measure progress in a very objective manner. But if you can't get to a gym yet, start with the bodyweight stuff and really clean up your diet.
If you have the space for it, can build a gym at home. Just need a rack, bench, bar, and some weights to start.
Anything is better than nothing bruh, just try to do more every session.
>need an ab routine
You might know this but abs are made in the kitchen, but if you already have definition buy an ab wheel, do dragon flags and decline situps. Scoob has a great video here https://www.youtube.com/watch?v=zYQdLtam6xA
On this day I too was on the 'ch0n, brother.
Any starter routines for Hypertrophy like SS is for strength?
For a cut.
started bodyweightstuff 2 months ago, made some gains so far. definetly got stronger.
the progressions in bodyweight training are sometimes not very smooth. the jump from bulgarian split squats to any one-legged variation is enourmous for example. in general, leg exercises are shit in bodyweight training.
you will have to focus a lot on correct form, as having incorrect form makes exercises a lot easier. because of that, progress is sometimes a little harder to keep track off.
also, if you are really fat, some bodyweight exercises will be really hard to get started in.
a good thing of bodyweight training is that you get better at it when you lose weight
My bad. Time to research for hours instead of getting a straight answer from some shitbird.
>i read the sticky i promise
i'm trying to start working out (can't really even manage more than 5 pushups)
also poor ass college kid
also a veggie
1) what's a good self-weight exercise routine that i can do?
2) what's a good meat-excluding diet (i was just gonna use pic related)?
You won't gain as much breh, that's it.
Then you'll get frustrated, and likely take it out on something unrelated. Eating like shit and not seeing gains will make you think you need to roid. So you start injecting, hoping that you'll finally get in the air conditioned cab on the gain train. Eventually you'll look like you're gonna make it, so with this confidence you start going out more. At some point you go up to a girl and manage to bring her back to your place. Things get hot as she just can't keep her hands off your round muscle bellies. You move in for the kill, but thanks to your shitty roid stack your dick about as hard as an Arts degree. You try to focus all your energy on your dick, but it keeps limping like a South Sudanese boy who jumped on a landmine. You're so focused that you don't even notice the girl leaving. Three hours later you give up and go to bed, crying.
So yeah, what is the harm of eating around 2kcal when doing starting strength?
Going camping for ~4 days.
Currently doing a PPLxPPLx routine and I obviously won't be able to take weights to the campsite.
I'm pretty familiar with bodyweight exercises. Can I just do these and at least -maintain- gainz, assuming I eat enough?
holy SHIT. this actually has a name to it?
I just thought it was cause i was skelly mode most of my life and for whatever reason they got stuck
>that moment of clarity when you realize how stupid you are
Travelling soon. What's the best way to bring creatine with me through an airport?
Large container that it comes in = rejected cuz bigger than 3 ounces, right?
Small unmarked container = "Excuse me sir, would you mind explaining this white powder?"
Also, if I'm bulking on 2,700kcal (5'10", 157lbs), is eating ~1,700kcal in the morning too much? Should I space it out or does it not make a difference?
I know the sticky says "it doesn't matter" but I feel like this is a pretty extreme amount compared to my other meals throughout the day.
It's possible to reach 1/2/3/4 by the end of the year if my current maxes are:
I think that's a personal preference, if you live a more active lifestyle it might be better to do 2 larger meals (1000-1200kcal each) so you can stay satiated.
Personally, I think 1700kcal is too much for breakfast. Sure your breakfast needs to be pretty big but I try not to do more than 1200kcal for one meal.
I did face pulls for the first time today, and with any noticeable amount of weight (think it started at 25 pounds) my feet end up rising significantly and I can't do the exercise. I'm thinking its just ankle flexibility, but could it also be a sign of some seriously weak muscles somewhere?
Can anyone give me a strength/hypertrophy routine with resistance bands/bodyweight?
I'm currently live in an apartment and brought a light and extra heavy tension resistance bands. Don't wanna lose my gains.
ok, I found a 150g bottle on Amazon for like 5 bucks. I will bring it with me still factory sealed so it shouldn't look suspicious. And if they take it, it was only 5 dollars anyway.
Lots of chicken and brown rice, include 100g of your fave green veggies a day. If you're skinny as fuck and week then aim for higher carbs, sweet potato boiled with the skin on, but also include chicken into most meals.
seeing as you're poor as fuck. Get the canned tuna and destroy that shit as well as chicken, if you cant afford chicken, then you better love the taste of tuna.
Fuck hang on you meant vegetarian right... I thought you meant veggie as in retard hahah ahhhhh fuck im going to hell.
Carbs = lots of veg and fruit, smash veg down, corn, beans, ect. Eat a lot of rice.
get protein from your cottage cheese and protein shakes based around a soy base will be your best friend.
Self weight, /r/bodyweightfitness recomended routine
Your favourite forearm sesh? And what do you integrate it with?
Keen to see how you all do it. I integrate with biceps and make it a large part of the workout, filled my forearms out MASSIVELY by doing this twice a week and really boosted my confidence as it's crazy how good they compliment biceps.
Weight training should definitely be a part of your routine if you can include it, but cardio is beneficial too.
The primary determinant of your fat loss will be your diet though.
Just go dick around for the first few days. Keep it on a light gear (if bike has gears) and make up a few routes that you can use for varying intensities (hills, dirt, asphalt, grass, cardio bunnies). You're probably gonna get some chafing for a week or two. You can get creams and fancy seats to remedy this but I just push through it and it goes away as biking becomes more regular.
Once you have your routes and are comfortable with biking again you can start doing HIIT or w/e fits your goals.
And please for fuck's sake, wear a god damn helmet.
I'm doing PPL (only have barbell available to me), and do both barbell shoulder press, and upright barbell rows (the ones standing, pulling the bar vertically, I dont mean actual rows).
One focuses on lateral deltoids while the other is supposed to focus on anterior delts, and shoulder press is obviously a push exercise while the standing row is a pull.
Should I just do them on the same press day since they just work shoulders, or should I continue to just do them in their respective push/pull days, since they work seperate parts of the shoulder anyway.
Are upright rows as dangerous as everybody claims they are?
Thinking about adding them to pull days and alternating them with shrugs for traps. would be performing the cable pulley version.
Kidney beans nutritional info: who do I believe? Why are there such huge differences?
>pt. 1/2: google
>pt. 2/2: the actual can
why alternate them when shrugs are a perfect exercise to target traps?
and im not sure how bad everyone says they are exactly but i wouldnt reccomend to beginner lifters because it puts the shoulder and wrist in to near end of range positions which can lead to injury (an advanced lifter may have the neccesary motor control to control these ned range positions)
TL;DR just keep shruggin
I've been doing a 5 day split of. Chest, back, shoulders, legs, arms for a while, but I've been thinking for a while about changing it to a 2 day split, which I'd run twice a week. I feel like my muscles recover well enough for me to hit them 2x per week, is it a good idea?
What is the general verdict on supersets? I have a fuckhuge friend who supersets everything in his routines, and I've been just following his routine since I don't know my head from my ass. Additionally, would it be bad to follow his routine since I'm just starting?
Hey guys newfag here and just read the sticky... I've never been exceptionally physically active and i have no idea whether to bulk or cut. I get the routine and the diet as well as the calories I have to count so the question is if I should be eating more or less.
The way I understand is it cuttiing makes no sense if you have nothing to "cut down to" but if you're a hueg landwhale then ofc you would have to cut first. (right?) So i guess i'd have to cut if i were slightly overweight? or would i have to go straight to bulking
5'7" 165 lbs. here, btw
tl;dr cut or bulk? chubby skinnyfat fag here
So i have been calculateing me meal with a site called myfitnesspal.com/ and i'm starting to question the intake of kcals the site wants me to eat when i aim to lose weight. 1800 kcals feels like alot. I'm almost never hungry between meals.
My weight is 138 kg, and my height is around 1.80.
Im currently 173cm 86kg in this picture.
Im lifting 3 times x week, every time i go to the gym i jog 10 minutes to get there and 10 to get back.
Plus one day a week i go swimming(i swim 30mins at constant pace)
IF i keep a 1500 cals per week diet, can i expect to lose one kg of fat per week?
Just cut to 13-15% bf and go for leanbulk after.
Theres no point in cutting further because it would take too long and you'd lose too much muscle.
Cutting is easier with more muscle mass, how long have you been lifting?