QTDDTOT - Questions That Don't Deserve Their Own Thread
Last one hit bump limit
How do I get out of T-Rex Mode and become aesthetic without juice?
Probably, but make sure your form is perfect before diagnosing any imbalances. I used to think my right arm was way stronger than the left on shoulder press, when in reality I was just using a slightly longer ROM with my left arm (bringing it down lower each rep)
UK bro here. Where can I buy those resistance bands I see people use on YouTube all the time from warning up etc? I ordered some from Amazon but they are wider and don't stretch nearly as much
I upped my workout schedule since December last year and now I'm constantly horny all the time.
How do I cope? I went from fapping twice a day to like 3-4 times a day, it's killing me.
Too socially retarded to get a gf or with a slut and I don't want to pay for hooker.
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 hypedmotivated 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 3kcalsday 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?
The gains in strength you experience during your first month of training is just your muscles adjusting to the exercise.
Two plates for 1--5 reps is achievable if you have some muscle on you already. If you just started training it will take more than that.
let me tell you about my experience with nofap
I got intrigueged about 3 or 4 years ago. What was written made sense, so much energy wasted on masturbating rather than improving yourself, the release of endorphines, testosterone levels, etc. all that bullshit sounded at least plausible to me. So I stopped fapping and quit porn.
First couple of days I had a strong urge to masturbate and look at porn, but that quickly abated. After about a week I noticed myself getting a boner less and less often. I tested the effects on myself by trying to fap, but I couldn't get it up. I resorted to porn, but even with porn I found it hard to maintain an erection and even harder to cum.
In the end I decided I'd much rather keep my libido as artificial as it was in case I should ever need it at some point (got a gf couple of years later, good decision).
Now, slowing down on the masturbation may very well be beneficial as well as consuming less porn or quitting porn entirely, but I would never just give it up entirely. Reducing my porn habits and edging rather than ejaculating also helped me to finally achieve climax when having sex with my ex-gf. While I wasn't a virgin it had been probably 5 years since I last had sex at that point.
If you get regular action you may very well consider quitting fapping entirely, but don't outright drop your libido.
My personal experience with nofap was that it can be harmful.
'could be what people refer to as a flatline.
Libido goes up for 1-2 weeks, then down during a flatline, then up again.
Maybe you got scared at flatline and decided to stop, no knowing it was part of the reboot process and had to push through.
Hey guys, I started bulking on January 4th
weighed in at 73kg in the morning and 74kg at night
after a couple weeks of training 6 days a week and eating around 300-500 over my TDEE I'm not 76.5kg
am I gaining to fast? or can I assume those extra few kgs are due to water weight, and stay the course of my bulk.
for what it's worth im 6', been training for 6 months, maybe 16% bodyfat
Two major diet related questions:
Can eating over your macros harm your gains? I only ask because I almost always end up going slightly over my calories and gained weight for a straight 2 months but have started fluctuating wildly recently, despite having comsistemly adjusted my calorie intake slightly based on gained weight. Lost about 3 pounds overnight on Monday and I can't figure out why.
Does eating 5-6 meals a day really affect growth compared to eating sporadically? Is there a limit to how many calories can be "useful" at a time? If there is, what is the cool down period?
I just started lifting weights a couple of days ago and have a newbie question...
should I train hard enough to end up with DOMS or train as hard as possible -but- without ever reaching that point?
thx for your help. <3
I'm a recovering fatty
I'm currently at 178 lbs and ~20-22% bodyfat
I was thinking of getting into a martial arts class
I was wondering which one to pick
kick boxing or bjj
Also I was wondering if I'm still to fat to get into it and if I should lose more weight
Is it possible at home? Or I won't look like this, just different?
When losing fat, I know weight on a scale is unreliable for measuring progress due to water retention. How about caliper measurements? I used to have linear drops in mm but they seem to have stopped lowering all of a sudden. Can I expect a sudden steep drop or am I actually stalling?
I've been doing the Stripped 5x5 routine for two weeks now, and I lift until my arms are literally incapable of lifting any more, but I'm not sore at all the following day(s). What am I doing wrong?
>Drop leg training to only one day a week.
Just make sure your weight doesn't keep going up at that pace.
>Can eating over your macros harm your gains?
You mean that you're already eating at a surplus and end up eating even more than this? If so, shortterm it won't harm your gains, you'll just gain a bit of fat. Longterm if your bodyfat percentage increases too much, your insulin sensitivity will start to decline, which means your body's ability to partition nutrients will go to shit and ultimately less of the energy you consume will be muscle and more will be fat.
>Does eating 5-6 meals a day really affect growth compared to eating sporadically?
There is no current evidence that eating many smaller meals has any advantage over eating a few larger meals. It's bodybuilding dogma.
Do whatever suits you.
All DOMS means is that you did something you weren't really accustomed to (or that your recovery has been shit if you've been out drinking, hasn't slept or eaten for example).
While it is possible to get DOMS after a good workout, DOMS isn't in any way indicative of a good workout. I can punch you in the face and you'll be sore - that doesn't mean you'll get bigger and stronger.
Focus on getting your numbers up. "Chase performance, not fatigue".
Sadly skin fold calipers aren't very reliable either. It takes A LOT of practice to be able to take reliable measurements and even then there are many factors that can skew the results. If you need to take a crap the equations will tell you that you've gained a kg of lean mass for example.
If you're careful when taking the measurements you can still use the calipers simply to gauge whether you're moving in the right direction of course. As to whether you're actually stalling, it depends on how long you haven't seen progress. Neither fat loss nor muscle gain is a linear process. There will often be peaks and valleys.
Nothing. It's the Repeated Bouts Effect. Your body becomes resistant to the kind of damage you're exposing it to. That a good thing as you can now focus on training hard and improving performance, which will lead to gains, rather than worry about falling apart.
I used to be relatively /fit/ (like high intermediate levels on strstd), had an accident last year, didn't walk for 2 months, then spent a few more months rehabilitating. I've lost most of my strength, especially in legs.
The question is - starting from scratch, will linear progression work, should I go for SS? The doc told me I can start squatting in 2-3 weeks, can't wait.
Just getting started, I have a pissweak core and when I do situp drills at training I strain my neck before my guts and have to give up because of it. Any idea why it's happening this way and what I can do to stop?
>doing pull push legs for fuck ton of time
>crazy amout of isolations for upper body(machines, compounds, curls, etc...)
friends made me switch to 4 day routine ( semi powerlifting)- 2 days upper 2 days lower
>compared to ppl, volume is a joke
>ditch curls, lat pulldown, pec deck etc...
>add in weighted dips, weighted pull ups
>do only 1 shoulder exercise per 1 upper day( OHP)
Juicer than ever, progress is easier and faster on lifts, more progress more eating more gains.
I will switch to the simple routines from now on.
Besides losing weight, is there a specific way to lose bf%? I started lifting after 2 years of pure cardio weight loss. I'm doing cardio on off days, but will weight lifting affect it at all?
I have a 35 inch chest. How long would it take to get it to 38 inches without adding much fat? (I'm already ~14% bodyfat)
The reason I'm asking is because I'm looking to buy new clothes, but I don't want to outgrow it too quickly. Right now I'm an XS in Uniqlo and want to become a M, which is 38-40. Thanks brahs.
my knees are fucked. signs of arthrosis left and jumper knee right.
normally I went pull/push/legs.
with what do I replace legs? at least for the moment. I'm afraid of the thought quitting squats and volleyball forever
How do I ingore the scale? I have become obssessed with checking my weight. I am currently cutting and I eat at 1200-1500 calories a day and I haven't gone over but every day I go on the scale and I freak out when I see it goes up.
get rid of the scale and only weigh yourself when you are at the gym.
if your gym doesn't have one just stop freaking out. most times it's just your shit and water in your body that makes the scale go up. always keep that in mind and you should be fine
Had this for a while. Maybe 2 times in my life. One time it lasted for 6 months. Other time for 2 or so.
Every time my body was under intense stress I got them. Lifting, fapping, having sex. Doctor didn't know what it was and it just vanished some day.
well if you want to strengthen your core situps really are the last thing you want to do, they are literally a meme in the fitness world. better to do things like L-sits, planks, extended planks etc, and also heavy compounds hit your core very well, especially OHP, deadlifts, squats and rows.
Pretend the calories is your money budget. Would you rather "spend $290" on a cupcake or would you rather pay 100 or 90 on something more healthy.
Just think of calories as your budget and your goal is to make sure you don't spend all your money
it depends on your goals, but almost certainly. squats and squats will make you strong but not as strong as someone who does deadlifts and power cleans also. not to mention your quads will grow enormous while your calves and hamstrings will fall behind, and as well as looking shit it can increase your chance of injuring your hamstring if you haven't taken care to keep them mobile via stretches etc.
personally i think deadlifts are a far better choice for legs if you are insistent on doing only one. they make one's legs look aesthetic all round without the monstrous quad look that is so popular nowadays in gyms (and which in my opinion does not look good on anyone).
calibrate your body.
pick an exact number of calories to eat in one month and measure the weight gained/lost from eating that. if you only concern is to go over your limit, eat lots of calories and if by the end of the month you have gained weight, keep doing whatever make that happen.
I assume by testosterone pills you mean pills that "boost" testerone. Those are covered in the sticky. They don't work. Prescribed injections or illegal steroids have numerous effects you could google
so two weeks ago I got a stomach virus and I was sick as fuck for 3 days. It's been two weeks, and I still have no appetite, I have to force my food down which makes me feel sick as fuck and I throw up stomach acid every morning. the fuck is going on?
I've read in the sticky, fitness articles, and seen posted here that when lifting you are supposed to eat anywhere from 1-2 grams of protein per pound of body weight.
Thing is, everything I find from medical sources/doctors recommend roughly a 3rd of that.
Where does this discrepancy come from? Why do medical sources recommend a much smaller amount of protein than what fitness sites/articles recommend?
You need to get it from the doctor first. If yo're low test then there will be a psychological effect. Women who go on testosterone get more aggressive and some people report they get more energy. Either way it's a plus when it comes to working out and growing muscle as long as you can channel it correctly.
Girl who is out of my league at work but likes talking to me gave me a rice cooker after hearing me complain about my terrible rice cooking skills.
"last minute karma grab before Chinese new year" she said
...do I have a chance?
1) dunno and you probably don't need to either
2) i doubt it, caffiene is a stimulant, your body isn't going to adapt to the standard set by your caffiene. maybe if you wait you will get a little more energetic but probably never as much as with caffiene.
3) probably because they are under the impression that it will give them sexy toned legs. people like to work on things that make them attractive, so women do thigh adductors and uneducated men do bicep curls all day erry day. its just misinformation.
4) what is this question. this really is something that has to come from within yourself, there's no scientific way to induce these chemical flows which result in your own productivity. try to figure out what it is about working out that makes you think this way. maybe its because you feel productive during a workout, maybe it;s because you get to escape a turbulent home, maybe its because you envision your future self in the gym. i dunno, think about it. and also think about what makes that feeling go away.
5) again, this is something you don't need to worry about, just hit your calorie goals. if you really want to know the science i apologize for my answers but i can't help you, but i doubt the answer to this is simple, it probably depends on tons of factors, as lifting/diet always does.
Not OP, but I can only get my dick hard from porn. Had an 8/10 in dorm last week and could not get it up. Like just seeing her naked body wasn't enough to stimulate me to get hard.
Started surfing /b/ a few years before I came on /fit/, so this shit might run deep. I really want to fix this shit, started NoFap 3 days ago. Anyone had experience with fixing erectile dysfunction as a 20-something year old?
Lifting in a new gym (SS plan) with friends who have also never been to a gym before, should we just ask gym staff on how to setup the equipment? We're all neets and don't want to look like fools.
DOMS means 2 things: you damaged your muscles (in a good way) and you have not recovered yet. it could mean that you've hit your muscles hard enough or it could mean you haven't recovered due to poor sleep, too few calories/protein etc. also, it depends on the kind of training you are doing (some training demands that you never/almost never train extremely hard) but yes, in general you need to push it hard. even if you get DOMS.
Is there a big difference in diet for some people that have a faster metabolism than others? I can eat like a slob and barely gain a pound, will I be able to focus on the more protein beneficial foods over other things like, veggies and what not?
When I go to the gym-
>Get my gym stuff on
>Take some pre-workout (If I'm having any)
>Grab water bottle, towel and flat key
>Go to the gym
When my gf goes to the gym-
>Spends 20 minutes putting gym gear on
>Goes on internet for 5 minutes
>Goes to bathroom
>Puts trainers on
>has a drink of water
>goes to bathroom
>grabs flat key and water bottle
>goes on internet again
>Stands around pretending to look for something
>starts sorting some shit out
>fills water bottle
>checks she has flat key
>walks around flat
>leaves for gym
Is this normal?
Stay up late or wake up early and go to a 24 hour gym. It's kind of hard to work around at first, but once you get your time and routine down, there's nothing better than lifting at 2am. Highly recommend it.
I'm currently on a diet that has me eating significantly less calories than before. I want to know how to calculate how many calories I burn. I've tested some websites and my one hour workout gives me values that range from 300 to 800. Should I just give up on trying to be accurate and just underestimate how many calories I burned, is starvation mode just a meme?
Calories burned are difficult to estimate due to things like body weight, intensity, etc. To be honest, its one of the reasons why its so much easier to control weight gain/loss through food eaten. People grossly overestimate their calories burn and often the real intensity of their workout.
Additionally there is kind of a joke in fitness. The people that can do the most intense workout, burn the most calories, etc. Are the people who don't need to and are already in shape. The over weight guy trying to get healthy can't burn shit compared to them.
At best, my suggestion for you is to find 1 or 2 reliable as possible source to get all your results from and take the lowest number in the number range. Combined with knowing the calories you eat, your relative TDEE you can rough it out.
>The over weight guy trying to get healthy can't burn shit compared to them.
But bpm is a component of a workout's intensity. I used to be fatas fatass mode and I would get winded just from walking on a treadmill for an hour. I would still be able to eat over 2500 calories and lose weight afterwards.
Guys i've allways wondered what happens if you take 8 scoops instead of 2 every day
obviously depends on how many hours each takes
my friend doing engineering struggled, but managed, to fit gym in between lectures/lab work, but he didnt have a part time job (t b h eng is like having 2 jobs at the same time)
Whatever you're currently doing, keep going, as evidently it's doing miracles for your lifespan. Sorry to hear you only have one fifth of a boyfriend. You only want one-tenth? Cut him in half, I guess.
Just started SS and I seem to be struggling with benching.
When I start with just the bar, I can keep my form nearly perfect, but as soon as I add 20 lbs., I'm struggling to even get through my second set. I keep my feet planted, back slightly arched, and my shoulder blades are still touching the bench.
Am I doing something wrong, or do I just have a weak as fuck chest?
The back arch should be pretty dramatic. Feet should be planted against the floor in a way to where pushing on your toes drives you into the bench. Back should be tight throughout the entire motion. Good videos on form:
You ask them questions and listen to what they have to say. Then you ask some now questions based on what they said.
Then hopefully you have something to add and it goes from there.
A good example is what they do for work, followed up by if they like it and so on. Maybe there's some thing you can relate to.
With something like Tinder you have the advantage of knowing you're both there to hook up, so the conversation is basically just smalltalk leading up to either a) getting her number or b) arranging a time and place to meet.
In general, talking to random people you're just finding out about them. It gets easier with practice.
I've been lifting for 2 months, and im noticing that when I do dumbbell flys, my triceps get fatigued way before I ever feel anything in my chest. I've looked at dozens of videos online and try my best to emulate their form, but it never fails that my arms get tired while doing them. Is this just because I'm weak as fuck and will go away as my arms get stronger, or am I not using the pec muscle the right way?
I feel the front of my quads and the outer leg getting a lot better with squats, but virtually nothing on my inner thighs. Am I doing something wrong? Should I be doing sumo squats as well?
Can you guys check my form? Thanks
I don't have any particular pain or problem after squating but I don't want to fuck my shit up now that the weight is going up.
For a form check, try to set the camera up in line (sideways) with your body, and keep it at hip level. It looks like you may have butt wink, probably attributable to low ankle flexibility.
>For a form check, try to set the camera up in line (sideways) with your body, and keep it at hip level
Thanks I'm going to try to take a better video next time.
In any case here's another one with more weight.
>that guy in the back
>low ankle flexibility.
Thanks, I'm going to work on that.
How do I know I'm being accurate when counting calories?
Like, for some things like berries/fruit I guess it makes sense that they can break down just exactly what is in a gram of apples or blueberries.
But when it comes to meat I often find it hard to figure out. Like, if I look up the calories in bacon per gram. Bacon varies from brand to brand. I've had some bacon that was nearly all meat, and some that was mostly fat. Further, I buy a bulk brand of bacon because it's cheap. It's essentially random cuts that didn't make the grade for normal bacon you get off the shelf. Because of this some of it is fucking amazing and some of it is essentially trash cuts of mostly fat.
Same thing for a beef roast. How the fuck do you know the fat content/marbling of my roast?
I know this seems anal, but this could add up to a hundred or more calories a day, thousands over time, ect.
horrible angle anon, i either want a shot directly behind you in the middle of your feet or perfectly from the side. you've got a pretty useless angle on right now.
wear a tighter shirt so we can see where your back/lumbar/ca is in relation to the weight, bb
you wanna meke sure that the back is neutral and your upper frame is supporting the weight
for all i know your form is fucking perfect who the fuck knows
watch rippetoe's 10 min video on squat on his youtube channel
If I have a protein filled breakfast in the morning will that still work in the process of bulking if I lift only at night?
Do I keep lifting despite DOMS the next day?
Will body weight exercises and dieting be the best way to toning and looking ripped?
Cheers, hope u make it fellas
What are the benefits of fasting? Like the sort religious people do, where you go several days/ a week without eating?
I've tried googling it but all I find is clickbait bullshit and religious fundie garbage.
Also, what is this intermittent fasting stuff /fit/'s been going on about lately?
If I end up moving my workout to the next day would it be okay if I get less than my 1g of protein per pound in bodyweight for the day?
My wrists are weak as fuck. Just doing bodyweight stuff like chinups and dips causes awful pains. Are there any exercises or supplements I can do or take to strengthen them?
atm I take daily
7,000 IU vitamin D
Which hasn't helped at all. I've also tried a number of stretches and so forth.
If you can't answer every question both you and that person have, at least for basic conversational ideas, you've got something to be doing.
Should check out David DeAngelo's YT stuff until you find him suggesting Sleight of Mouth by Dilts.
The point is figuring out rapport. You have to into pacing and leading to find the least resistance.
These are my numbers for SS including accessories and rows instead of PCs ... theyre as heavy as i can go. 22 y/o at 6'3 200 lbs... can somebody tell me if im fucked for spending so much time on bro splits.. ive repented but my squats and DLs are pitiful..dips arent too sweet either
What kind of gains can I expect on SS as an overweight dude cutting(750 calorie deficit)?
2 months on SS so far eating at maintenance.
I am 6'1" and having trouble with leaning forward on low bar squats. I thought I fixed it by making by back angle lower. While that definitely helped, when I filmed myself again tonight, I noticed I am still leaning forward a little on the way up even though my tits are pointing toward the ground when I'm at the bottom. It looks like a little wobble forward as I'm coming up. Is this necessarily a problem? How do I fix it?
I sleep on the floor. My mattress fucked up my back.
I think I should get rid of my pillow too but I don't know, my head wouldn't be comfy but I feel like it messes up my spine since flat floor + angled head
>fucked up my back
sorry to hear that bro. im gonna sleep on the ground tonight and see how i feel. i might just toss my mattress and replace it with a big sheet of plywood with some foam mats lel.
read the fucking sticky.
I'm currently living in, and working out in my small apartment bedroom in shared flat with no nearby gym and no room around the house obviously space is a concern. What are some good/essential work-out tools that I use to not appear so DYEL, at least to a normie standard until I can get wheels on the road and my feet in a gym.
I currently own a pair of spinlock dumbells, 4x5kg plates, 20kg worth of smaller plates. I'm planning on ordering a spinlock tricep bar and another set of 4x5kg plates. Is there anything /fit/ can suggest? I'd love to get a barbell but no way I can fit one in my room, I don't even think I'd get a small bench in reasonably but some have suggested the more compact folding ones.
Ready the sticky, the information is good and covers a lot of the novice questions. While obviously it might not have the awnser for everything, Some might be better to ask opinions for or something that you're not sure on that you want clarified or simply have an unusual or siatuational question to ask.
However quite simply if you can't be bothered to read the sticky, you don't deserve to ask questions. So quite simply, read the sticky, then if you still have questions, you can ask.
Most beginners programs say "3x5" for most lifts.
Is that 3 reps for 5 sets, or vice versa. I've been doing that and have been feeling good. But I read that it's supposed to be 5 reps for 3 sets, and sometimes, I don't think I can do that 5th rep
I always feel like I'm going to get a hernia whenever I row, even though I try not to lift too heavy and try to keep my back nice and straight.
Am I missing out by a large margin if I just do dumbbell rows? I feel like they're much safe.
Is there any working PCT for thyroid function? I k know it is sometimes possible to restore testicular function with HCG after steroid use. Is there an equivalent for someone who used T3? I am tapering off, but I want to give myself the best chance to recover.
What is the copypasta with the bullet points that talks about humans and metals and blood called, and where is it from. I realize it isn't fitness related, but it's a question that doesn't deserve it's own thread, and I don't make a habit of trusting /b/ for reliable sources. If you don't know what i'm talking about, it's some kind of psycho copy pasta that ive been seeing lately, that sounds like it's written in poor english.
Most places misreport the stat. It's 1 gram of protein per pound of lean body mass. You subtract fat and water weight. Those are hard to calculate though. Unless you're super skinny you're probably to eat (0.6 * body weight in lbs) grams of protein per day.
After reading some reviews, I'm conflicted on what brand Triceps bar I should buy. The one I was first interested in seemed to want to charge 60% of the product price for a 7-9 day delivery, and the other good looking one I found has some pretty trash reviews.
I'd prefer screwlock over spinlock but are there any reccomended manufacturers that I should look out for?
It's an average. Sure, some strips of bacon are more or less fatty than others, but over the course of several pounds of bacon it evens out. You could be a few hundred off on any given day, but you're just as likely to be a few hundred off in the other direction some other day, so in the long run it's not an issue.
Google for "leangains", generally regarded as one of the best collections of info on the web about fasting. The tl;dr is that IF has you fast for short periods at regular intervals, such as 16 hours a day. This isn't as extreme as it sounds, considering you spend 8 hours asleep and not eating already. In practice this means skip breakfast and eat a late lunch. People who like it say that, weirdly enough, it makes hunger easier to manage, and there's evidence that you get some of the clear mind and general health boost effects from prolonged fasting.
3 sets of 5 reps each. The more reps in a set, the lighter the set should be. If you can't make 5 work with the weight you're using now, deload a bit. There's a reason your 1RM is higher than your 3RM; 3RM and 5RM are the same way.
Don't bother, just eat vegetables. Maybe take Vitamin D if you don't get outside during the day much.
It helps, but you should find something with protein to eat about an hour after working out. Yes, work through DOMS, eventually DOMS goes away. Not the next day though, you should be taking a rest day. To look "ripped", reduce body fat and build muscle. Bodyweight exercises won't substitute for lifting weights for building muscle. Don't use the word "toned" around here, read the sticky to better understand why.
How good is the couch to 5k plan gonna finally start getting fit next week.
Also I don't have access to a gym but I do have dumb bells and a treadmill. Which means I can't do some exercises. What do I do in place of some things?
Lastly I'm gonna do the couch to 5k in conjunction with the rippletoe workout in the sticky, this a pretty good start? I never worked out before
Thanks in advance
minor tear in my left hamstring from stretching
some sources say to ice while others say to apply heat
ice and/or heat?
been injured for around 3 weeks now and still a little tender
when do i begin stretching and restrengthening?
are there any exercises one would recommend?
should the pain completely subside before i start using my leg normally
is elevation always a good idea?
>tear from stretching
how does this happen..
Gym is too far away and I want to try a home bodyweight routine, but I don't know which I should try. I don't really want to waste time doing random routines and switch them every week so I'm here for recommendations.
I don't want to lose any weight. (instead, gaining some 20-25kg over an year would be cool)
Is it true that if you bulk and gain weight and muscle without tons of fat in the long run you will look more defined / leaner or better?
Surely if you gain 10lbs of muscle , and 3 of fat that's still 7lbs more muscle so you'll look better?
Only ask because I am pretty dyel but my body fat is like 1-2lbs so only a few weeks cut from being SUPER lean but that's only because I don't have loads of mass?
So basically cut down 2lbs and look really lean but still be skinny, or just carry on clean bulking gain more muscle than fat and let it sort itself out?
What's the whole, "if you start lifting your lean body mass will go up and body fat will go down or look lower anyway" . Any truth in that?
I fucked up my back. I didn't notice any pain at the gym, but a few hours after getting home it was a bit sore. The next morning i could barely get out of bed, and 2 days later the pain is still crippling me.
Is that what a slipped disc is like? Is it worth bothering going to the doctor? I'm guessing ill have to pay for scans and other bs only for them to tell me "yep, its injured" and prescribe several weeks of rest
>my body fat is like 1-2lbs away from being really lean.
On a LBM calculator if I maintained the same lean body mass in lbs but dropped 2lbs of fat id be a true 9.8% body fat like I was last running season ( but just really skinny too )
>instead, gaining some 20-25kg over an year would be cool
Hah, well hell yeah it would. Turn your expectations down, OK, a gain of 25 kgs of lean mass is more or less what you can expect to gain in a lifetime - not in a year.
Yeah it's true. That's also why bodybuilders look pretty decent even in the offseason. They're actually quite a bit fatter than they appear, but they have so much muscle protruding under the fat layer that they still look somewhat defined.
Of course it's entirely possible to get too fat. It's about finding the balance.
Technically speaking a disc can't actually "slip". Although what's happened to you could be what people call a "slipped disc". It's recommended you get on some serious pain killers and return to lifting as soon as possible. Moving is better than resting.
That said, you will want to go very light on any exercises that seem to provoke pain, or avoid them alltogether for a while. Textbook perfect form only and just ease back into it.
Low back pain can be intense, but you'll be fine.
>Hah, well hell yeah it would. Turn your expectations down, OK, a gain of 25 kgs of lean mass is more or less what you can expect to gain in a lifetime - not in a year.
I don't need it to be lean mass, I just need to gain some weight in order to not look skelly anymore.
My left triceps is bigger than my right, how do I even it out? I got advice to use a curl bar for my skullcrushers and put more weight on the side that needs to play catch up. Is it legit?
How to train this area of arm at home? I have some dumbbells available but am not certain how to use them in order to use mainly the muscles at pic related
All right then. I'd advice you not to be impatient about it. Even if you're not too worried about some fat gain, you'll be much more happy with the results if you take 3 years to gain those 20 kgs than 1 year.
A bodyweight routine can get you results but frankly it's terribly ineffective compared to lifting weights, and I'll tell you why.
Gains come when you apply the principle of Progressive Overload, which basically means that you have to improve your performance over time. When you're lifting weights, this is really easy to do as you can simply slap on another couple of 1.25 kg plates. When you only use bodyweight exercises however, things become much more tricky. Sure, you can work towards doing more and more reps, but at some point soon the exercises you're doing e.g. the standard push-up becomes too easy to elicit a training stimulus. At this point you will have to start manipulating leverages and learn more difficult exercise variation - And this can be a time consuming process. Add to that the fact that if you're aiming to bulk up, every bit of bodyweight you gain will make all the exercise much harder. You will have some serious trouble progressing to the difficult exercises if you carry 5 useless kgs of fat.
5 reps you may or may not look good yet. Make that 15 reps per exercise and you'll be a freakbeast.
Forearms are what they are called. Pic is a picture of your forarms. Anything where you have to move or keep stable your wrist exercises your forearms. Also gripping and opening your hand against a force will help too.
Just so you know, there are no less than 20 muscles in the human forearm.
That said, gripping and holding onto heavy stuff (or holding yourself hanging from something) combined with using a Wrist Roller (google it, easy to make yourself and keep at home) should give you good and complete muscle development.
It's fine. Sacrifices some simplicity which may or may not be a problem for you, but as a plus it's slightly better suited for "aesthetics" than many of the other beginner programs. That's theoretically speaking of course. It looks good on paper, but you don't know how well it'll work in practice, seeing as it hasn't been tried and tested to anywhere near the same extend as a program like Starting Strength has.
I say give it a go. You can always change to SS if you aren't making progress.
The guy who made it says he only put in most of the isos because he figured beginners would do it anyway, as they do with other beginner problems. So you got that right.
I'm not going to do it, though, because it lacks variety in the compounds. I ended up coming up with my own 3 day full body.
>inb4 it sucks
If you're just starting out, a lack of variety is a good thing (as long as the exercise selection is balanced). Progression will be faster. And with progression comes gains.
That said, training must be fun and motivating. Otherwise you'll just end up quitting and that leads to zero gains.
Make a routine using these guidelines:
- Use a upper lower scheme, either 4 or 5 days / week
- Every workout consists of:
>1 heavy weight basic compound
>1-2 moderate weight moderate reps assistance compounds
>2+ isolations bodybuilding style
Example upper workout (BP day):
>Bench press 3x5
>Incline press 3x8
Example upper workout (OHP day):
>Lateral raises 3x8
Example upper workout (Back+biceps "Pull" day A/B):
>Pendlay row 3x5 / Weighted Chinups 3x5
>Chinups 3xF / Pendlay row 3x8
>Dumbell rows 3x8 / Lat pulldowns 4x8
>BB curls 3x10
>Hammer curls 3x10
>Reverse curls 3x10
>That said, training must be fun and motivating.
This is exactly my grip with pretty much every beginner program out there. I'm not a pure beginner, I've lifted on and off for the past 5 years so I'd have to cut a few compounds I love.
I'm no longer at a point where I can just run ABA with 3 compound workouts and put 10 pounds on the bar each week, but neither do I consider myself an Intermediate yet.
So in the end I gathered all I've learnt from pretty much every program out there, both routine wise and progression wise, and came up with my own. I'm fine with sacrificing some progression efficiency.
It isn't complex at all though, most would describe it as SS with accessories.
Is it normal to lose weight on the startup phase of creatine? I've been eating more than what I gain on and i've lost weight the last few days. What's going on?
I've been drinking tons of water too
My stats are:
Bench 200lbs x 6
Military press 135lbs x 6
Bent over row 185 lbs x 6
Deadlift 250lbs x 8
Im progressing every workout with these lifts but my squat is only 185lbs x6 and it isnt even progressing like the other lifts, I do a highbar squat. The program I'm on is like CAMBS push/pull.
Bench Press 3x6
Push Press 3x6
Upright Rows 2x10
Skull Crushers 2x10
Bent over rows 3x6
Stiff legged deadlifts 2x10
Bicep Curls 2x10
Now my question is, how do increase my squat? Should I move back to a beginners program, where I would squat 3/4 times a week? Or should I just increase volume with the current program I'm on?
6'0, 95kg here at 25% body fat (did a few measurements to try and get better accuracy and then averaged off). I've been bulking for just under a year now and I obviously overdid the calories a bit, but that's mostly in check now so I've made good strength and muscle gains with far fewer fat gains. I look pretty good in clothes because of the muscle I've added, but I'm getting a bit of a gut now which I hate and it makes me look mediocre without a shirt on.
I'm going on holiday with the guys in August and plan on cutting from the 29th of February until I hit around 15% body fat (or wherever I look reasonably lean and aesthetic). Is that reasonably achievable in this time? Food bills aren't much of an issue and I'm dedicated at the gym with 5-6 sessions a week, depends on if I'm feeling like a cardio day or not.
I've been a calisthenic dude for about 5 years straight, but I've been thinking about hitting a gym for the first time to lift something heavy. How do I not embarass myself? How much people actually care? What should I do when in close proximity with a female?
Are macros really important aside from protein intake?
I've been making sure to get enough calories + protein, but fill the rest up with whatever, don't really pay attention to carbs + fat.
I eat random shit to fill calories once I've had adequate protein.
Could this be affecting my progress? Do I need to have a specific macro breakdown?
Is it ok to build up my lower body using Dead lifts and machine leg presses instead of Squats.
I just hate squats I always fucking hated them, I feel ok doing body weight ones but I HATE weighted squats.
I'm willing to do literally ANY alternative squats to build up my lower body.
Yes, but you will be in massive caloric deficit.
Swimming can help you lose weight because of all the calories it burns(staying warm,breathing and exercising) But it hinders muscle growth because of it's caloric need.
Also for some reason, Swimming has a habit of turning you fat if you eat shitty.
I did GOMAD with whole milk for about 6 months maybe more
now my hips are really fucking big
if I keep drinking it will they continue to grow, or is there a limit?
> But if you were to donate blood, that's different.
Care to elaborate on that? Been thinking of donating and I've been lifting for only some months though. I know it makes you dizzy possibly but anything else?
>I feel ok doing body weight ones
Then at least do one-legged squats
>but I HATE weighted squats.
maybe form issues? I know that when my form wasn't spot on or when I was tired, squats felt unpleasant.
However, with the right form I just love them. They make me feel strong, even though I'm squatting just some 98kg (going for 100tomorrow) for 5x5.
If you watch Alan Thralls video on lowbar vs highbar, he compares lowbar with deadlift and it's quite similar, so it probably could be interchangeable to an extent.
I've been shoveling snow for three hours every day for a while now. It's fucking up my gains. How can I prevent it doing so? How much does an hour of high intensity shoveling burn off? Pls help.
Post pic, please.
I'm 180cm 80kg and (basically the same as you) and I'm not that fat, even though I went from 74 to 80kg with just fat (I guess there may be some muscle as I don't look as fat as I did when I was 83 a few years ago, but then I still had my baby fat as I was 17 or so).
Pic is me (plz no bully).
I can't imagine you being all that fat.
IMO it burns calories like crazy.
Your back, legs, arms... are getting quite an intense workout.
But that functional strength, brah.
Dunno, if it doesn't help, you probably need to eat more.
On the other hand, I don't know if it would help you, I mean, it IS exhausting as fuck no matter how much you eat so your workouts are bound to suffer.
Maybe go to the gym first and then do the shoveling.
I got a jelly donut gut
in the process of making a home gym so all my exercises are pathetic
will try and get a pic of hips
>I got a jelly donut gut
>in the process of making a home gym
>so all my exercises are pathetic
Well I've been lifting for some 5 months so mine aren't any good either.
When I'm at dorms my diet is so bad, I go to bed hungry quite often and exercise only twice a week.
I'm gonna change this for this semester, though. No longer less than 2pl8 squats!
Post your lifts, anyway.
GOMAD itself is quite a shitty thing to do, it's some 2000 kcals just from that.
Add in food, you're on 4-5k easily.
And that's way too much.
It's better to just fix your regular diet.
And even if you do want to do it, 6 months is excessive amount of time.
>in the process of making a home gym
yeah that's the thing, I have no lifts so I can't tell you lmao, all I do is chins, curls, bb shrugs, upright rows, pushups and shoulder flys
as soon as I have everything I'll probably do SL 5x5 with accessories
Why the fuck were you then doing gomad?
gomad is designed to work for someone who's actively lifting.
You should've just been eating normally with a higher percentage of protein.
Also why no ab and leg exercises? One-legged squats are amazing.
Well, I have no idea about PPL routines, only did SL for 5 months (with slow progress due to diet, though).
But yeah, probably. If it's 3 days a week and I find it bearable, I'd like to try going ABCxABCx...
But it can be 4 days a week either.
I'm gonna jump on a strength oriented routine after the summer (or maybe even during) again anyway.
I just want to grow a bit now.
Of course it is. Your macros come together for a set amount of calories. The difference between that number and the total amount you're looking to hit can be filled with whatever you want.
If it's 4 days a week it's typically going to be PPL Fb. 5 days would be PPL UL. 6 days is quite the advanced routine.
I don't know enough to give you specific routine advice, but I do like the more advanced fierce 5 routines so you could check those out.
Been going mental and changing my routine frequently the past 3 months. Sometimes I'll go read hard then other times I'll crash/be lethargic. Ups and downs are normal, sure. But I'd like to finalise my routine and stick with it for a while. Pic related. Exception being I don't shadow box anymore except for a tiny bit during a stretch.
I'd like to buy a pull-up bar (like http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K) and add rows into my routine. Not 100% sure what to cut, especially since there is so much contradictionary information about fitness. Legit' anything you can name, there will be sources that say yes, and others that say no.
I'm sure my routine isn't great, it's something I've more-or-less slapped up together myself over time. I feel as if I have too many things. My reps are 5-12 and only 1 set of everything. I feel as if I should cut some shit (isolation movements/whatever else that is inefficient) and increase weight while keeping reps to 5-12.
Also I'm not counting calories at all. I more-or-less eat what I want, but I don't stuff myself like a pig. I am making progress, very slowly, but I just don't feel 100%. Not consistent in the mind and I feel and look as if I'm inefficient.
I occasionally go for a bike ride but I'm thinking of adding it into my routine (they go for 40m of constant heightened heart rate) which would be great. Used to run, but it feels like total shit on my whole body--another area with so much bullshit information.
Any help/tips/advice/ass-kicking I'd love, /fit/
Two more things I've forgotten.
1. I only do push-ups and sit-ups together and not with the other stuff listed in the same line. And these are a sometimes--to break up the pace.
2. Thinking about fasting again. Any anons here fast? I used to water fast. Where basically you'd eat nothing for one whole day (day prior and post fasting is normal) but you only drink water. I supplement some electrolyte powders as well. If you need something, I'd have a piece of fruit/veg (1 banana for example)
Goals would be good overall fitness. I'd prefer the sleeker build, but not a stick. Overall good muscle mass and low fat and nor do I want to be a cloud of muscle. I plan on exercising for life. I've been exercising (as a hobby) for the past ~20 months. I don't use a gym, I just have myself, bike, lots of room and dumb-bells.
I hear chest is hard to develop, which seems to be true. There seems to be so few exercises for chest yet a lot for abs. While not a good excuse--hence why I'm here to change and ideally, fix my routine.
Basically, I'd like to fix my routine. Focus on compounds and restrict/lessen isolations. Cut out the inefficient/gimmick shit I have and keep the gold. As I said in the start of this post, good overall fitness. Decent strength, flexibility (not going to be a dancer or whatever though), endurance, etc. Just overall, general balance. Nothing niche or specific. I'm not training for a particular sport or for the military. This is purely selfish.
Ok guys here it is.
I have only time to eat 1 time a day maybe 2 depending.
I just started getting back into the gym and I want to start cutting so I need to know how I can make this work without destroying myself I stole a workout from one of the routine threads (pic related) what supps and protein should I get?
This is going to fairly difficult if you don't go to a gym. I see you already have dumbell chest(?) press, and I would suggest dumbell flyes and dumbell pullovers as well. Ultimately, though, it would benefit you to get more equipment. You're missing staples like barbell bench press and I doubt you're straining yourself with squats or deadlifts without access to a bar. Alternatively, join a gym.
im 90% sure i'm falling for bait, but anyway
the routine isn't bad but nigga what the fuck are you doing that you can only eat once a day? the supplements you should be getting are called meals.
forget working out, eating and sleeping come way before that.
Yeah, a bar would be fine. I'll write down the two DB movements you've suggested.
> and I doubt you're straining yourself with squats or deadlifts without access to a bar.
I fail to see how. It seems as if they're the same thing. You squat and DL heavy weight. It's the exact same movement. I can understand how your hands and arms would act a little differently (ie balance) but not to the point where I don't strain myself. Leg day is actually quite difficult, certainly works.
By that you mean that they persist for 2 days after you worked out, right?
If so, it's just fine.
DOMS feel like your muscle is really tired and everytime you use it for something it hurts just like for example your bicep does when you go to the limit.
cool good luck
Lmao I know right? Yeah right we hardly try our food. We just make it and it gets used for a function or a meeting stuff like that. I can make food trust me but I don't have time and it sucks fuckin dick cause I'm just getting fat
Since I don't eat too much when I do its a lot and mostly garbage fast food but Im sick of it
Fun fact if you ever had a slight tummy ache or a lil diarrhea after eating at a restaurant it's cause someone didn't wash they're hands it's most likely their shit particles
lmao thanks for the fun fact, those e coli fuckers. I stopped eating at mcdonalds because Id get that pretty much every other time
As for your meals, I don't know what to say. Do the rest of the people in your class also only eat once a day? Can you not snack during down time in class?
Stuff like cottage cheese, tuna sandwiches, milk, fruit, hard boiled eggs are gobbled up in a couple minutes
If i stop taking creatine in a few weeks ( because it'll run out and can't really afford to buy more), there shouldn't be any strength loss..right?
And how do you even know if you're a "responder" ? As in that my progress isn't just from eating and lifting?
You should expect slight strength loss.
Creatine mono is very cheap, how come you can't afford it any longer? MyProtein for example sells 500g for 5 pounds right now. With a 5g/day supplement that's 1.5 pounds per month.