Hey, is our performances to pull ups must equal our performances to dips to have a balanced body?
anyone have experience lifting through minor injuries? Slipped on some black ice yesterday, and landed square on my ass. Have a bruise, just wondered if I was good for my usual routine for legs. It hurts, but it's nothing like lower back or anything, just my ass.
So I can count calories according to my TDEE and I understand 1 proton per lb bodyweight.
What should I track carbs and fat for and for what reason?
I know I should eat a shit tonne of green veg too buy why?
How do I quantify the other stuff?
Help me /fit/ I always do seated dumbell OHP because I'm 6'5 (lanklet) and my gyms ceiling is too low. I use 24kg Dumbbells so 48kg in total.
Today I finally did a standing barbell OHP and was only able to do 35kg - what the hell? Form was good.
Can someone give me more information on explosive power? I'm doing Pendlay Rows and I really love them. How does explosive power differ from a slow squat or a slow row? Are there other explosive moves like Pendlay Rows? tyia
how do i get my bench to go up fast? its my most lacking lift at 115lbs, should i do it 3x a week, but when am i going to OHP then? it takes me maybe 4 bench sessions to get it up.
I've gone from 290 to 185 in approx 14 months. I've never had a chance to acquire a gym membership, and am losing weight solely from dieting and cardio.
I'm for the first time in my life seeing muscle and a flat surface on my stomach. Without the use of gym equipment, how can I obtain visible abs?
I'm 5`11 and am aiming for 175. I know to see my abs I need to lose more weight, but I dont even know if they will be there. I'm not even sure if running and biking as much as I do will build my abs.
No expert here, but explosive exercises require the recruitment of fast twitch muscle fibers and the muscle coordination to engage everything in the proper order to maximize power.
From off the top of my head, explosive exercises are:
Throwing the barbell while benching or curling - use a smith machine
Any move can be performed explosively - it's all about generating force in a short period of time.
115 added or total? I do flat bench press straight into OHP and then incline on the same day. You should be fine to do OHP on the same day as flat bench. Keep your shoulder blades back and make sure you're using your chest. It's a common mistake to use your shoulders during this exercise but it won't work your chest. Other than that, fuck man. Add a set after your bench, do some dips. I've been plateued at 200 lb for a while and it sucks.
good rest time between sets? I've been taking to long and my workout time is way too fucking long. I've heard 60 seconds for isolation, and 90 - 120 seconds for compound. Is that good? Mine is...quite a bit more, but I ain't got time for that shit.
ohp is a very difficult move to perform. it takes a lot of bracing of the core and stability throughout the whole body. plus a lot of people have mobility issues with it. im a tall enough dude too and i think its particularly awkward for our long arms etc. give it a few more workouts and ull probably go up in weight quickly, altho i could see u stalling again at around 45 kg.
Bros do you have any suggestions for supplements that'll help with weight loss. Barring DNP.
I've lost 45lbs natty but have 25lbs to go and I just want to get it over with so I can actually really start focus on gaining muscle. My friend in college was telling me CLA supplements couldn't hurt but I wasn't sure if she's right, since she doesn't even exercise.
Planks, in 30-60 second intervals with 15-30s rest inbetween. Do it until it burns and you cannot do it any longer
Or lay on your back and lift your legs 6 inches
Ideally you can combine all of these things to figure out something that works for you
The magic word here is 'bracing'. Took me ages to figure out you have to keep your abs, ass, quads, really everything TIGHT. Otherwise the force your arms and shoulders exert just leaks out through your squishy body, like deadlifting on a mattress.
Is it possible to burn fat while at the same time building muscle?
250 pound, 5'11 fat fuck getting /fit/ before the point of no return. I live off fish, grass fed beef, dark green vegetables, milk, cheese, oatz, quinoa, and legumes, and I've been doing stronglifts and HIIT cardio every other day.
I am a shut-in virgo that is about to get laid. Tried putting on a condom and it hurt like a bitch and couldn't keep a full boner, chub at best. So I bought a bigger condom with a length of 190mm and circumference of 110. It still hurt like a bitch but it was getting too long.
So I measured my penis and got a maximum length of 18cm and circumference of 13.5cm. Tried looking for wider condoms but those I found was significantly longer and just a bit wider.
Figured some of you guys must get laid, so do you have any advice? Losing my virginity at this point is going to be awkward enough without a bloody penor.
So I started on Planks, side planks (think i'm doing wrong though), lay on back with 6 inch gap of feet, and a dumbbell hanging knee raise. Only have 20 pounds so hope that is enough.
Anything else I could use to start building muscle in my abs without a gym?
I have short legs, long femur compared to my tibia, long torso.
What's more advantagous for me? Sumo or conventional? I've never tried sumo
My core is too weak for heavy squats and OHP.
I'm stalling not because my legs/shoulders/arms are strong enough but because my frame can't support the weight.
What can I do to build a stronger core?
Makes literally no difference.
You're 6'6" and 165 lbs. You're fucking weak all over, kid. Reset your squat and progress more slowly if you're having trouble getting the weight up.
The mirror of the pull up is the barbell shoulder press.
what are the absolute best ab workouts? ive been doing decline crunches but they just arnt doing it for me.
Those workouts are good enough. Also, having visible abs is mostly an issue of low body fat. You're not going to get huge gains in your ab muscles, but you will get something.
Dos omething like 3-5x30-60s of these exercises and increase the time length as you get better at them
How much time do you have to bulk before you cut? I recently started bulking with 500 surplus calories on SL and while my lifts and strenght have increased I only see myself a little fatter.
Can I get some opinion on this routine for gf?
1x8 60% + 1x8 80% + 3x8.
Lat pull-down (chin-up grip)
Barbell hip thrusts
Close Grip Bench press
Barbell glute bridge
(pic related, kinf of a goal)
Is leangains a meme? I've been successfully cutting with IIFYM at -500kcal for the last 3 months and am going to start a bulk soon. Should I follow the fasting and carb cycling routine or just eat at a +250 with IIFYM
All memes and jokes aside, how does a lanklet bulk?
I ate mcdonalds for breakfast, skipped lunch because I was still kind of full from the 3 mcmuffins I had for breakfast and I wanted to have a semi-empty stomach for working out, then I had a 1500 calorie protein shake after I lifted.
I ordered a pizza for dinner but it's just sitting in the oven. I haven't eaten any of it because my stomach is still distended and hurting from the shake. I had an hour ago.
I pretty much just want to take a projectile vomit and then nap right now. But I know I need to eat at least half of the pizza to make gains for today. It's such a fucking struggle, Anons. Consuming this many calories is fucking torture.
i'm about 15% bf (digital scale says 12% but its bs) and i still have cellulite on my belly only, i'm on a cut for about a month and lost 1,8kg already, kept most of my lifts but my belly fat won't go away for shit, will a diet solv my problem or it will only go away with cardio?
i rest for about 30 seconds on isolations, i do 4 sets adding weight to each set, 1st set i do with 70% of pr, then i go 80%, 90% then i drop to 50% and go til failure to get that eternal pump
I'm not big by any /fit/ standards, but I was raised with 2 nutritionists at home etc.
McDonalds, fast-food pizza etc don't eat that shit, it will fuck your health, badly. You're feeling bad most over the quality of the food than the quantity, probably.
If you wanna bulk hard, eat a lot of sweet potatoes, peanut butter, avocados, beans, raw milk. These are easy to digest, very caloric, good for you food. Not only for macros, but also for micros, especially japanese sweet potatoes. If you want I can give you some basic recipes.
Meat is very good, but do rely on it for your bulk bc shit is very hard to digest at great quantities for most ppl. Ferment milk (yorghut, kefir) will be very good for you, since it gets you the broteins + relieves you intestines. Complement it with protein powder, but don't go over the top (>0.8g/lbs of body mass), else your kidneys may have a hard time.
Drink lots of water in between this.
How many calories are in hookah?
Pls... I don't wanna lose my gains
I understand this advice comes up all the time, but what you do not and probably can't understand since you're probably <5'10, is that that does not work. I'm 6'5". I've eaten clean. And let me tell you, 2000 calories of rice and chicken is a death sentence. Let's be real. Fat people aren't gorging on lentils and sushi, are they? No, they're eating pizza and big macs.
I eat clean in a way, I cut out pretty much all sugar in my diet. But I will gorge on delicious animal proteins until the day I die because it's probably the only food I actually enjoy. It's not possible to leave your Whole Foods lifestyle and bulk at 6'5". My stomach simply
I get you're trying to be helpful, but I'm not interested in eating foods that are less calorie dense. Just because they're "healthy". I'm interested in putting on weight, not losing it.
Matter of fact, I'm 196cm (6'5) too. I've been trying to gain weight in the last two years, but only six months ago I got into lifting. Following what I've said, I got to 102kg (~225lbs), starting from 78kg (170lbs I guess). I'm not fat at all, even tho I only started lifting recently.
I bet you don't want to be a fat fuck either, you want to be big. I'm Br, so beef and pork are a staple on my diet. I said only not to rely on it for broteins, that would be too much.
100g of natural peanut butter is about 600kcal. And that could be eaten just as snack, on a sandwich or mixed with oats. In 3 light meals of this (a sandwich each one), you'd fill about ~2400kcal. Just do the math, it is not much less calories dense than a big mac, since a big part of it is fat, only good fats. Don't rely only on meme food such chicken and rice, it is a good meal, but there's more variety to it.
Now if I had some dnp and lived in an emvironmnent with no regular alcohol exposure.....
>I got to 102kg (~225lbs), starting from 78kg (170lbs I guess). I'm not fat at all, even tho I only started lifting recently.
Anon you're delusional
There is no way in hell you put on 55 lbs of lean muscle in 6 months, that is 90% bodyfat you put on unless you been injecting some test
Depends on your starting bodyfat percentage, your height/weight, etc.
Assume approximately 1:1 muscle:fat gain for your weight increase. It might be slightly skewed one way or the other, but that isn't an unreasonable estimate.
Doesn't matter unless you're planning on running it for years.
Abdominal and lower back fat are the last places to go. Most people underestimate just how much bodyfat they have.
It's one method of achieving a deficit or surplus. You can do it with or without the cycling, whichever you prefer.
Decrease your surplus. Even counting a few pounds of added water weight, that's still way too fast.
Shoot for somewhere around 2-4 pounds a month.
Water fluctuations, food in the gut, etc. Tons of different reasons. Part of why it's beneficial to look at trends rather than individual values.
>carbs and fats
Track them but don't worry too much about them unless you have a specific reason to.
Vitamins, minerals, fiber, etc.
1. Is full motion important? why?
2. Is timing breathing for exhale on physical effort important? or is it just a situps thing.
3. What do you mean when you talk about pl8s, how much are pl8s?
4. what do you mean when you say you bench xxxlb?
does it mean you can lift that amount for how many times before failure?
>I'd say find someone to go so you can help each other perfect form. If that's not an option then just practice form in the mirror without much weight until you feel comfortable with the movements and then add weight as you go. I'd avoid getting a trainer because they are so fucking expensive, but if it comes to it and you can afford it then do what you want.
The biggest danger for damaging yourself in lifting is having your arms at right angles to your torso when you bench.
After that it's back rounding when you squat or dead.
After that maybe taking the load of a heavy squat onto your arms instead of your back or letting the bar bend your wrists back too much during presses.
Prevent those and increase weight carefully and you'll probably be fine.
1. Yes as otherwise you're simply not working out the muscles, you don't only clean the one side of your teeth or build half your house.
2. Yes it's important as it helps to lock your core up. For squats especially you want to take a breath in at the top, hold and tighten your core, squat, and then exhale at the finish. This will help to keep your body stable. Look up videos on squat breathing for a better idea.
3. 2pl8=100kg or 220lbs, 1 pl8 = 20kg or 45lbs. As a barbell is 20kg or 45lbs, when squatting 2pl8 you're squatting with 2 plates on either end, 2x20kg plates on either side of the barbell makes 80kg; 80kg + 20kg (the bar) = 100kg. Therefore squatting 2pl8 means squatting 100kg.
4. It usually refers to your one rep max (lmao if you wanna hear joke), i.e i can bench 200lbs for one rep, so technically yes it means how many reps you can do until failure but some people never test their 1RM, instead just sticking to doing 3 reps or 5 reps.
i'm pretty hopeless atm since no one can ever give me a straight answer to this. So i went anorexic near the end of high school in 2014 and ever since have been eating around under 1,000 cals a day to cut but i feel like my bodies in starvation mode due to lack of energy, sex drive, etc. and i could be burning more muscle than fat. Is there any way to fix my metabolism for good because as soon as i up my calories even a little i a gain weight fast. will doing a 500 mg weekly testosterone cycle for 8 weeks be enough to kick my metabolism back into gear and build enough muscle so that it stays fast in the long run?
eat at your TDEE (google for calculators) for a while to fix metabolism, then go on a 500 calorie deficit/surplus for weight loss/gain respectively
>kick my metabolism back into gear
Was that a fucking pun anon
If you start lifting at the same time as you start eating more you'll gain muscle not fat. Make sure you calculate your TDEE properly and follow it so you don't undereat as this will get you skinnyfat.
Asked in a previous thread but never got a responses. Will doing a 24 hour protocol of Inter mitten Fasting impact my recovery if done on a day after a workout? Keeping in mind that I am on a diet already right now...but
Right now I am lifting on MWF. I have lost 40 lbs since September of 2015. However, since the 1st week of December to now I haven't had any changes in weight. This, however, was the time I started lifting so some recomp is possible. But my goal for the year has been to try to lose between 4-5 lbs a month for as much of 2016 I can, to reach a healthy weight (160-165, currently 215 & yes manlet 5'7")
For 3 weeks now I have been counting calories/macros. My diet is 1800 calories (180g of protein, 158g of carbs, 50g of fat with at least 30g of Fiber). On workout days I eat slightly more, by adding 50g of protein (25g pre and 25g post workout) and an additional 40g of carbs preworkout, but still eat my usual 1800 calories with the same split, I find that it helps me continue to make progress on my lifts even though I am cutting - it adds an additional 360 calories on workout days, so 2160).
Any thoughts on doing IF post workout days or should I do it on a Sunday. Sunday slightly sucks because I don't work on Sunday and IF is way easier when I am working as I stay busy.
GVT Demands I do 10x10 pullups
on easiest grip i max out at around 7 or 8 for 4 sets
Do i just do 10 sets to failure and keep doing that each week til I hit 10x10? Or do I be pussyfag and hit the lat pulldown machine