For RDL - I can have the bb touch the ground without rounding my back. Is this okay to do or should I stick with just below my knees? I also don't do anything with my arms, they just hang, is this okay too? I feel it only slightly in my lower back, but mostly in my hamstrings and glutes.
Hey /fit/ how come when i do leg raises i dont get the same "burning" sensation as when i do situps. I was told leg raises was a tougher exercise than situps. I still get tired from leg raises mind you, i just dont get that burning sensation in my abs.
I have a lot of pain, like electricity in my forearm near my wrist (on the thumb's side) when I do OHP and now even with some other exercices and very light OHP. How can I fix it and what should I do please. It's really depressing to get stuck at OHP and now I can't even do it anymore.
>>35708195 Yeah, start whenever, doesnt matter till after you get over the hump. Take it with coffee, tea, hot water with honey, anything: tastes like sea water plain, and it incorporates better with heat or else you get a gritty texture.
>>35708451 because you need a surface to provide support so you can exert something if you are even moderately fit you can easily lift yourself off the ground by sitting on the ground and pushing yourself up with your hands
Where to buy good thick belts online that ship internationally? If only Amazon and ebay can ship them what brands should I be looking at? Are there bad belts even though they are 10 mm thick or thicker?
Why does ss have 3x5 for everything but 1x5 for deads? What can I do to supplement my deads? Every lift is going up rapidly but DL I even squat more. Also once I've done ss for 3 months how do I know what mid routine to do? I'm not really sure if I want to lift for strength or aasthetics
Hey /fit/, little personal question regarding sugar: How do I moderate my intake when surrounded by it? Personal details below.
I'm a confectioner (or candy/pastry/sweets maker), or I used to be. I work at a bakery (bread mostly) now.
A year and a half ago I weighed myself and came up with an obese BMI. I was plenty active, and I had maintained a good weight as a kid/teen, but I was just eating too much sugar. (easy to do with my line of work. )
So I made life changes, lost weight, ect. Hell I even took a job that paid less (general bakery work vs a specialty craft. ) to get myself away from sugar. I'm now a proper weight and I even picked up lifting because honestly I enjoy it.
You see my wife ( Culinary arts student, looking to be a chef) wants to have a child. I could really use the extra money working in my field would bring me. Issue is you have to taste test things as you go, and your surrounded by the stuff all the time.
I also miss eating sweets. I learned this craft because it's my passion. However I don't trust myself around sugar at all. And it all comes down to one thing:
I have no idea what is an appropriate amount of sugar, or how long something sweet should last.
Let's say I bought a box of sugary cereal. (Fruit Loops or whatever) How long should a normal sized box last a person?
If I make a batch of taffy, how long should that last me and my wife?
If I make a dozen cupcakes, how long should that last?
I have no idea. I simply don't know how to moderate sugar intake at all. I lost weight by cutting it out of my life. Before hand I just ate sweets whenever I cared to.
TL;DR: What is an appropriate amount of sweets/confections to eat, and how often should eating them be spaced out?
>>35709321 look up calorie and sugary content for the shit you're eating and look up how much you should be eating every day count that shit and you'll be alright, you can taste test however much you want as long as you count it towards your intake so you can compensate by eating less when off work. just restrict yourself to just tasting occasionally, not full on eating treats and pastries as you can easily exceed your sugar intake
dont worry if you cant count exactly, just overestimate everything a little
if you started working out it would also be easier to maintain your weight
>>35709321 >>35709420 now, to answer your examples, it doesnt really matter what a "normal" person eats just count your calories and sugar and make sure it doesnt exceed your daily allowance
i could tell you my own eating habits for sweets though, generally i only eat sweets as a snack at around 4 pm and maybe again as a dessert, so i would eat 2 cupcakes a day at most cereal i just eat one bowl in the morning so a box would last about a week i guess, depending on the size of the box
There was a grill doing a squat-overhead press yesterday. What's that called? I thought pressing behind the head was bad? She would highbar squat and when she came up did a push press in one fluid motion.
>>35708808 Deadlift form breaks down relatively quickly at high weight, so going for higher reps can be an issue. Conventional deads also have a lot of overlap with the low bar squat, which is the primary focus on SS. Think of the deadlift as an accessory to it.
So I just changed from SL5x5 (with added excercises) to PPL and everytime I reach the 7-. rep it feels like I have no power left at all. The weight doesn't feel heavy and the first 7 reps are easy but then is suddenly hard as fuck. I'm supposed to do 12 reps (even 20) and literally had to laugh in the gym about how ridicilous the weights I know lift are.
TL;DR: When will I get used to the volume and higher rep range?
I went from SL to a slightly higher volume workout and it should poop you out pretty quick. I'd say it took me a couple of weeks to adjust. Keep in mind if you're doing 12 reps you might have to bring down weight you're used to using quite a bit.
What should I do if I can curl x lbs with my right hand but (x - 5) lbs with my left hand? Should I stop adding weight to my right hand until I can curl x lbs with my left hand? Or should I work them out differently at different weights?
>>35710219 I told her that and recommended some female Youtubers that were legit, and even made here a macro diet. >They're Asian I want a white trainer >I hate to break it to you but all the white fitness female youtubers are crazy vegans >Recommends Scooby then >EWWWW HE IS GROSS LOOKING >mfw
>>35710353 My sister is pretty racist. She dated only white men and even worn Confederate flags on her belt and class ring.
Recommend the same shit to my mom and she said the same exact thing. Though I think my mom might of thought I recommended Asians is because I watch anime since she isn't racist and wanted someone relateable I guess.
>>35710424 There's less fat around your pelvis to hide your dick. If you're obese or heavier, losing weight can reveal an inch or so just because you don't have so much fat. If you're just kinda overweight it won't change much.
What do people "in the know" think about that wellness nutrition fitness network that Lobliner was shilling? Is it basically paying a premium for American quality and a prescription? Shit looks expensive as hell.
>>35710517 Because I'm the kind of person that would be motivated to use it every day just so as not to feel like I'd wasted my money, if that makes sense. Like when you're in a hurry and buy a sandwich on the go because you're starving, and even though it tastes like shit and makes you want to retch you eat it anyway because you spent money on it, regardless of how much you hate every second of it.
Also because I have some spare space that I need to fill.
>talking to girl >snapchat her pic of me at gym >she keeps asking me how much i lift >don't wanna tell her afraid that it'll look like im bragging so i go with funny answers instead >she keeps asking what do? i'm strong by normie standards
Are you guys sure fat spot reduction doesn't exist/work? Why the fuck is all my fat stored in my ass if I'm a guy and my bf is low? My belly is flat af and I still got a fat fucking ass, am I just unlucky or is there something I can do about it?
I want to start improving my body. I'm mostly interested in aesthetics. What route should I go? I'm kind of fat at 5'6" or 1.67m and ~145 pounds or 65.7kg. I want to try SS but I've read that it's only effective if you are at a calorie surplus. Should I just lose weight and then do SS + GOMAD or should I try out SS while cutting calories?
What are healthy high calorie foods? I'm only 105 pounds and want to start working out and bulking, but I can barely eat enough in a day to even maintain my weight. I'm just never hungry. Are there any tips to be more hungry? I think the main thing holding me back is I just don't know to eat, I usually just eat fruits and yogurt throughout the day
1. Is strawberry jam roly poly myprotein shake meant to have bits in it? (This shit was a waste of money, stick to chocolate smooth kids.) 2. I think I know the answer to this but wanna clarify: do both biceps exercises (normal and hammer) target both of the biceps heads, with one exercise hitting one head better than the other?
Is it possible to get elbow tendonitis from squatting low-bar?
I think I was supporting the bar with my arms and now one is fucked and the other a little sore. It went from pretty okay, to one session of tucking them under more leaving them worse, then the next giving me excruciating pain and no grip strength.
Would this also be related to an odd pain in both arms where pushing down with a partially extended elbow (like supporting your upper body on a flat bench while dumbbell rowing) doesn't hurt while the weight is there, then pain once I stand up?
>>35712180 How would you suggest one places their elbows to balance it correctly? I have rear delts large enough to form a shelf fairly easily, but sticking my elbows right back in rippetoe style causes me to fall forward much more coming out of the hole. I was planning on getting wrist wraps fairly soon anyway, do they also help?
>>35707692 At what point are you a natty? >Can you eat chicken raised with steroids and antibiotics? >Can you eat protien powder? >Can you eat creatine? is "Natural" up for interpretation or is there a definite limit. Like if I raised chickens and turkeys and only fed them organic seed, and they are my meat source, etc. Where does one draw the "natural" line (if one even can). Personally, I use protein powder and creatine but not steroids. I wouldn't call that natural, though.
>>35712320 General consensus for "natty" is training without the use of some sort of anabolic or peptide.
The only time there are hard restrictions are in federations where they completely ban specific substances. For example, ephedrine is a commonly used weight loss supplement, but is banned in several competitions.
>>35712272 Raising activity tends to make people more hungry.
From a food standpoint, one way to sort of get around a small appetite is to introduce calorie dense foods into your diet. Things like peanut butter, olive oil, whole milk, etc.
For example, adding just 2 tablespoons of peanut butter to the typical 3 meals a day eating pattern is an additional ~600 calories.
>>35712237 Elbow placement, torso lean, and grip width are going to vary a bit from person to person based on anthropometry and flexibility.
If sticking your elbows straight back causes pain, don't do it. As long as your arms/hands keep your back tight and the bar securely across your back, it should be fine.
>>35712452 >If sticking your elbows straight back causes pain, don't do it Nah, the pain isn't from elbows back, that was what I was doing more previously, but suffering more from a squat-morning type thing. Sticking my elbows down and closer grip helped a lot with my back tightness, but evidently I was supporting the weight with my forearms. Like I said here >>35712459
I'll just focus on keeping back tight and bar on my delts, and ensure that I'm not getting any weight on my arms
>>35709477 2 cupcakes a day is too much for losing weight, imo, and perhaps just right if you're eating them before a workout to sortof energize/ get a burst of blood glucose, just make sure you count the calories of everything you eat, always. Pay attention to your macros no matter how much your buddies make fun of you (they are literally gains goblins if they are making fun of you for counting calories and watching your macros, everyone in my life is supportive, because im assertive about it).
If you think it is the hip flexor, look into couch/death stretch, like I said. Focus on strengthening and activating glutes as well. Do a hip flexor stretch. Then do 10 glute bridges. Fucking hold a glute bridge for as long as you time. Then do more death stretch. Repeat Don't neglect your quads or hammies either
If it's something else and you are in pain, seek professional medical help or a physio or something. It's not easy to diagnose on the internet and most people don't know shit anyways
>>35712485 I'm the other guy that tried replying to you Just going to reiterate one of my lines that I realize now I did not give enough emphasis here >>35712430 >It did and still does work better for me to wrench my elbows upwards I use elbows up. Occasionally I find myself having my elbows come down for the tighter back and I literally have to think about reinforcing the elbows up. I used to have squat morning issues too but it went away once I got stronger. Consider a deload and work back up properly if you're going to try this approach
Always consider posting a form check. I agree with what tripidae is telling you, just adding my .02
>>35710171 eating WHOLE GRAIN rice is a complex carb(i.e. slower release of sugar into blood, read the sticky again if confused). Just realize how many calories of it you're eating/track your macros/etc.
>>35712509 >>35712581 Cheers. Seeing as I'm forced into deloading anyway, I might just pull my squat in-line with my front-squat and build it back up from there, will probably fix my squat-morning too.
I got a stretch mark on my left armpit shoulder area. Then it grew and for a red spot from where it stretched more. Hold me Bros. Anyways what can I do to heal/prevent it from getting bigger? My mom told me to use coconut oil on it and take vitamin E
I've been lifting for about 4 months on "recomp", I eat like 100-200 cal above maintenance on lifting days and 500 below on non-lifting days. I was already a normal weight to start, just LOTS of fat and very little muscle. I look like shit, what should I do? I somehow exclusively built muscle in my arms and places in my legs that take away all curve whatsoever and just makes them look straight up and down, but I lost all fat in my ass and tits. I look way more masculine now instead of just skinnyfat, and I still have a belly/slight love handles.
Where did I go wrong mates? Been doing cardio, lifting HEAVY, I just look like garbage. I've lost 4 lbs of scale weight (taken at same time before pee/food/etc) but I just lost bf in all good places and gained muscle in all disgusting places. I isolate glutes with barbell hip thrust, weighted bridges, bird dogs, donkey kicks, on top of squats + deads but I made negative gains somehow.
I used to compete in bodybuilding, I've found it's tough to put on mass again in the military due not the hectic schedule, hard to lock in a diet. But I found a new home in strength training, nothing like breaking a deadlift PR coked up on pre-workout and hooyah after a day or two of no sleep and you just got off an 8 hour watch. Feels goodman.
What are food low in carbs and high in protein or fat other than meat? I just feel the crave to crunch shit like bread and pastries and shit and I need a good idea for a quick good breakfast high in protein and/or fat
skinnyfat here, im trying to get bigger but also lose some of the fat on my stomach/waist. I've heard that doing cardio after lifting can actually hurt gains; is that even true? will i lose fat anyways from lifting? been doing 5x5 compounds and some isolation
>>35713458 I did cardio after lifting a lot, I still do my HIIT afterwards. The gains killing ties a lot into the tiny anabolic window meme. 30 minutes would be perfectly fine, I would steer clear of anything really long though.
>get bigger but also lose some of the fat You are either losing weight or gaining it m8, you will make some noob gains of course, but if you are in a caloric defecit then don't expect the gains train to roll for very long at all, and likewise if you are in any caloric surplus at all, then the fat is going nowhere.
>>35713627 The point of a belt is to give yourself something to brace your core against, increasing stability yes. It's not just used for squatting, pretty much every lift can benefit from a super tight core.
There's no specific weight to use a belt, but generally you will get to a point where your legs are strong enough to move a weight, but your core just collapses on you. This usually why powerlifters or anyone with a big squat will have a separate and much lower belt-less squat maximum.
>Go to use leg curl machine >Start doing reps >crotch rubs against gym shorts just right >start to get erection >don't want to lose pump so keep going >nearly ejaculate I finish my set >mfw i have to jack off in the middle of the gym to work out
>>35713699 Different anon here - I think it looks silly when people wear belts without lifting much weight, yes. To me, a belt is like a mixed-grip deadlift - a useful tool when it's appropriate, but frequently misused. Don't turn a tool into a crutch. Lift as you can without the equipment, use it once it becomes necessary.
Don't use your shoulder to make little circles to rotate. Translate tricep bicep push pull motions into the ropes rotation. Stay on the balls of your feet, try to maintain constant tension throughout the motion.
>>35713829 Anon, I mean that I 'm new into jump rope , not the fitness itself. I watched some of YouTube and read articles that they seems contradictory about what kind of rope beginner should be using. Pls be kind
There is a movie I want to watch but I forgot the name. A Bodybuilder who lives with his mother is jaded from dating and follows his uncle's footsteps in attaining a possible meaningful relationship: Thailand. He gets more than he anticipated.
I heard quite a lot of people liked the movie, so I want to watch it tomorrow evening.
Is it okay to have 3 different workouts in a 3 day full body program? Pretty much everything I come across has a rotating A B frame.
I realize frequency on the main lifts dictates progression, but if a guy would prefer a bit more variety in exchange of a bit of progression, is it sound to include all of the main and secondary compounds in a 3-day plan rather than just rotating the staple 5-6?
>>35715147 Chins, pulls and dips are pretty important. SLDL,RDL, Incline are supplementary hands down hell if you do OHP and bench in same week then incline is useless.
Rows a bit of a gray area because they are good for bbing purpose since they do build a nice wide back however, chin ups, DL's and Oly lifts imo builds a pretty good back too and actually you get to train movements with more carry-over than rowing.
>>35715219 Partially true, yes there are differences if your goals bbing, wling pling or a sport in general however a good program for all three will without a doubt have the main compounds lifts in them due to how effective they are.
>>35715179 >if you do OHP and bench in same week then incline is useless.
Really? Why is the incline such a popular exercise then? I've read countless times about how you can use it to target the upper pec much better than the bench (or OHP for that matter).
That sucks to hear about rows, because I love them but don't have much interest in getting such a large back.
Thanks a bunch for the insight though.
>>35715219 Well, can't argue with that. My goal is strength and weight progression in a variety of exercises, mainly barbell. I really like lifting. Of course I also have body goals, but even though I love watching bodybuilding I've no interest in such a body since it would get in the way of my MMA.
>>35715254 >Really? Why is the incline such a popular exercise then? I've read countless times about how you can use it to target the upper pec much better than the bench (or OHP for that matter). Pretty sure that's bro science, a pler that benches 380 has big chest and almost none do incline.
If your aim is strength and progression then you should pretty much stick to the main lifts and focus on making progress because after the novice stage you probably going to limit your progress to off-season time or equivalent depending on how serious you are about MMA.
>>35715288 Well, big chest doesn't necessarily imply a balanced one. Considering there is in fact an upper chest aka pectoralis minor, I've never suspected that info. I might cut incline out then.
I'm not that serious about MMA, only amateur competition for sports. I just don't want to fight much bigger guys because I'm heavy, since lifting strength doesn't transfer that efficiently into the sports especially MT which is my main.
>>35715335 What is an imbalanced chest? Confusing me here man. Also Pec minor is to help with Scapule the big man tits that you see for people and even bbers is the major.
Well if you stick to MMA and still want to make pretty good progress on liftan (i'm talking past 1/2/3/4 for reps) then one of them will have to be put on hold however this is in the future and if you stuck to either of them by then you will have a clearer idea on what you want.
>>35715410 A chest that's not well rounded, tit-like with a huge base but little volume on the upper side. Or am I just making shit up? I could swear people's chests vary significantly, and not just because of genetics.
Yeah that's right, some time down the road I'll have to make a call. For now I just want to enjoy my beginner lifting gains in a fun way. Stuff like SS just seem like there'd be little of it, even if progression were sick for those very specific mains.
>>35715008 Just remember calories in and out every time you eat. Also be careful about any strong emotions you develop in relation to food, either in terms of comfort (leads to fatness) or negative (lead to eating disorders). Calories in and out dude, all that matters.
>>35715063 5/3/1 is a program exactly like this essentially, although it's mainly for more advanced lifters.
>>35715118 >>35715137 Main reason is to adjust your metabolism. It actually is true that metabolic adaption occurs as you cut your calories, not massively, but it also does affect your hormonal response to increasing your caloric intake. I recommend adding 1-200 calories a week until you are at your desired level.
>>35715493 There's a proper stretching routine in the sticky
I've been on Stronglifts 5x5 since November, and I'm getting frustrated with failing on sets. Most frequently, it's have to take off 5lbs from my bench or my press because I'm a novice and a runner so my arms have been neglected.
Is it reasonable to switch to 3x5 at this point? I feel like the sheer volume is what's killing me. I'm training for hypertrophy first and strength second. I realize this means I'm essentially doing SS with pendlay rows instead of power cleans. I would be doing SS but there's no real space in my gym for those kind of lifts, I'm lucky I can do rows and deadlifts.
Related, I find myself struggling with DLs. Not on the weight, but on my grip. Are there any exercises I can do to help my grip? Do those hand thingies work? I'm considering a chalk ball but, again, not really sure my gym will let me have chalk.
>>35715816 SL5x5 is pretty shit. A flat 5x5 is too much volume for linear progress for anyone but an absolute beginner
It's fairly natural that your deadlift will eventually be limited by your grip strength. Even if you add accessory work to help your grip strength I don't think you should hold your deadlift back because of it, simply because even then your grip strength will develop far too slowly. I recommend using straps- just cut some out from an old bag or something.
>>35715858 No that's incredibly stupid. Just hit the gym you faggot.
>>35715543 >5/3/1 is a program exactly like this essentially, although it's mainly for more advanced lifters.
Yes I've done all the reading on the 5 3 1, but the problem is precisely being for more advanced lifters. My lifts right now are like 200/200/150, not exactly what you'd consider an intermediate let alone advanced.
I have started doing the SS for 3 weeks now. Yesterday I squatted 42.5 kg and today the lower - front part of my legs are killing me. Stabbing, needling kind of pain. Is this shin splints? Any way to make it go away?
Are you supposed to lift your ass off the bench and push with your feet when you rep? Holy fuck this trick added 5lbs instantly. Was keeping my back knotted and glued to the bench the whole time all the way up to 1pl8 and wondering why the fuck i was progressing to slow.
1)When you break a fast It's said your body over-stocks fat for a period of time. How long is it? 2)I stopped caffeine and I feel less energized overall, does the energy come back and if so after how many days? 3)Why do so many women use the thigh adductor machine? Is it sex-related? 4)During a workout I get really hyped/motivated and make all kind of plans, then I've lost all motivation once home. What is the chemicals involved and how do I keep it up as much as possible? 5)Let's say I messed up on my first cut and went straight from 3kcals/day to 2kcals. I then went back to 2.5kcals. Since I raised my cals abruptly, I feel like my body is stocking fat more than usual ("emerged there must be a famine let's make reserves!"). How long does this mode last?
Just got out of my 6 month mandatory military service (finland). All the week long training camps made me lose almost 10kg, mainly muscle. Now a little over a month later i have gained some 3-4kg. The speed of gains is incredible when you have already grown the muscle before.
I'm using the Starting Strength app and going through the routine outlined in it. What I'm concerned about are warmups, I've been doing all the warmup sets for each lift but I think I'm burning through too much gas before I get to my work weight. For example today's warmup for squats (150) is
bar x5 bar x5 70 x5 90 x 3 110 x 2 130 x 1
I've been stuck at 150 for the past 6 sessions but I've also changed from squatting lowbar to highbar. Is my warmup just too much?
>>35715816 >I've been on Stronglifts 5x5 since November
I started on SL in November as well before I switched over to SS. I've preferred SS because I don't have the stamina to do 5x5 but if you do thats great. I had a much easier time on bench after I corrected my bar path and adjusted my grip.
Anyway, the volume. I converted to SS in December pretty cleanly so I don't think you're going to have any problems except for the accelerated progression. I had to dial down the progression to 5lbs on each lift except DLs after a month.
>Related, I find myself struggling with DLs. Not on the weight, but on my grip.
I had a rough adjustment period of mixed grip to overhand but the grip gainz came fast. Chalk has mostly just helped against callouses for me. If your grip strength doesn't come quicker you could try hook grip.
>>35707954 You should continue to take it while cutting. The water retention isn't much at all, and if need be, water is easy to lose. >>35708208 I'm not sure what's causing the pain, but you seem to have ticked off a nerve, if the pain is electric. Try self massage for a while and see if that helps. Then rest, and if it doesn't get better, see a sports med. doc. Or skip the first two steps, and just see the doc.
>>35709321 >Let's say I bought a box of sugary cereal. (Fruit Loops or whatever) How long should a normal sized box last a person
If it can fit your macros, don't worry about it. One serving or one and one half would be alright. Learn how to count calories and/or macros with an application like MyFitnessPal. Refined sugars shouldn't be a real concern unless you're showing signs of pre-diabetes or full on type 2. Also, fuck yeah, I love bakeries.
>>35714847 Some people naturally don't sleep very much and their bodies can handle 5 hours of sleep and perform well. You should be sleeping for however long you'd be asleep on a proper sleep schedule without the aid of an alarm clock. Ideally. Sleep is key for growth.
>>35713511 different guy here stopping porn actually made it way worse for me >>35713497 I tried deathgrip and it didn't do much, I ended up hurting my dick for nothing but it might work for you, try deathgriping or just normal masturbation for long periods of time without cumming (like 12-15 minutes straight at a decent pace, only stopping when you are about to cum)
>>35713458 it's all in the calories m8 it has nothing to do with cardio, you can do it after or before lifting, it doesn't matter much in the end, you can't lose fat and make muscle unless you are on roids
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