Your daily Questions that Don't Deserve Their Own Thread Thread
Mine: How do I train legs if I have a bad knee? Years of being a fat piece of shit, and running with shit tier shoes have fucked up the cartilage in my knee. Squatting causes a lot of pain. How do I train my legs without doing squats?
Squatting causes pain because you are squatting incorrectly. Full range of motion. I would recommend high bar or front squats. Forget about low bar squats. Squatting properly would STRENGTHEN your knees, not make them weaker or hurt. Improve your mobility.
Fat ass here doing SS.
I wanna do some cardio tomorrow because I feel like it. Thinking of my regular 20min on the treadmill that I do after weight but I want to add something so I just dont go for 20min to the gym. Maybe some machine leg raises?
Anything but biceps...anything. Being more specific your best options are likely to work your legs & back. Being overweight/fat often fucks up your posture and its almost always due to weak back muscles. Train it early and as you lose weight you'll look good. Besides the legs/back are the largest systems of muscles which will give you the most bang for your buck.
recent shoulder pain and weather has caused me to each like shit for a couple weeks now like just not staying 100% clean like having alcohol a couple times a week and eating snacks and shit but luckily my weight hasnt gone up
till my shoulder heals is it fine to do cardio at least 3-4 times a week to burn fat while my shoulder heals and getting my diet back under control so i can kick alcohol for good
Is there a danger in eating less than 1200 calories a day if you are obese?
I set myself to a 1200 calorie/day limit, which is 600 below my BMR, because 1200 was the lowest I can find a medical source advocating for.
Thing is after a few weeks of doing it, I've felt far less need to eat, and don't mind feeling hungry at all. It's worrying me because sometimes I'm only managing 600-800 calories a day.
I mean, I'm loving the weight loss (42 pounds so far), but I don't want to be doing damage to my body in the process.
I read somewhere that for the first week taking creatine you want to take 20g a day and then go down to 5g.
Apparently it's helps faster saturation or something.
I run, and a PT at my gym said I should squat too. So about a month ago, he started me on 2x10lb plate 3x20 wide and deep, then 3x20 shoulder width, then 3x20 close. Once a week I check my 5rm. I started at 2x25lb plates. After a month I can do 2x45lb plates, but I could easily do multiple 5 rep sets of that.
So is there anything else I should be doing, squat related? I'm progressing, so I'm happy with the routine itself.
Picture is unrelated.
Pulled a spinal erector doing deadlifts today. Already read about recovery, but any tips from someone else who has been in a similar situation? Can I still workout my upper body and have it not slow down my recovery?
Not too much danger, just make sure you have enough protein and fat, and take a multivitamin to prevent any potential micronutrient deficiency. If you can comfortably eat 600-800cal/day doing this, go ahead. But check to make sure nothing is goes wrong(eg. normal blood pressure and heart rate, no yellow skin, piss doesn't turn brown, no ketosis symptoms, etc.), if something seems wrong, up your calories, and if things don't return to normal go to a doctor.
God yes. Find your BMR (Scoobert has a good calculator). You are cannibalizing your own muscle eating that little. It doesn't matter if you're at 40% bf or at 10% bf, you -500 kCal per day is the magic number if you're trying to drop weight.
Eat clean and have patience, famsterdam
Lifting, yes. Asian - not so much unless you're going to date a qt asian.
No truth, your muscles cannot phosphorylate excessive creatine so it just gets turned into creatinine and pissed out. Loading phases are unnecessary, just jump right into 5g/day routine. You also don't actually need to go on off weeks.
>he started me on 2x10lb plate 3x20 wide and deep, then 3x20 shoulder width, then 3x20 close. Once a week I check my 5rm. I started at 2x25lb plates. After a month I can do 2x45lb plates, but I could easily do multiple 5 rep sets of that.
you should be measuring your squats in weight and not "plates"
Was 260 pounds back in october and I've managed to go down to 209 at 5'10 king of manlets status.
1) Do you think I have gyno?
2) Do you think I'll have problem with loose skin? My goal weight is 170 pounds.
Poorfag here. Having a hard time meeting my protein goals for a given day. Meat is expensive to eat daily, and between two jobs taking time to cook can be bothersome, so some days I eat vegetarian, oats/baked potatoes usually. This hasn't bothered me because I need to lose weight.
My question is: What is a cheap protein powder that doesn't taste like ass? All the ones I have access to at stores are loaded with amino acids/other shit, and bulking ingredients. I just want fucking whey protein and possibly a flavor that doesn't taste terrible. Low calorie/carb, high protein, on the go.
Lads is there any way for me to calculate my bf percentage properly?
I'm 18 and still growing, but body fat calculators tell me I'm at 3.4% lmao. Will it only work as soon as I stop growing?
No gyno, some stretch marks but your skin looks like it has pulled itself back well so far. At 170 who knows? If you're young your chances are better, but genetics also play a big role.
I'm very confident in my squat form and I've been on a good linear progression with no injuries or pain. But the top of my back right under my neck between my shoulders does always ache from resting the bar on it. Is this always a thing? Am I resting the bar on the wrong place when squatting?
HOW THE FUCK DO YOU DO SQUATS WITHOUT SHITTING YOURSELF WHAT THE FUCK!
those electric measurements are inaccurate as shit because they pass a current just through your arms/chest which have a low fat content and also they machines are cheap and sucky, try using calipers instead. If you have the money get a DEXA scan.
First step is stop stretching your anus with dick so your sphincter gets some off-time and pulls itself back together.
Second step is not squatting around the time your body is about to take a shit.
i need a sweet heartwarming text to send my girlfriend. we had a minor fight over me flirting with another girl and being alone with her for a while at a party. talked to her today and fixed things up, but before i go to bed i want to text her something sweet.
Also, a few days ago i was doing OHP and my shoulder made a cracky noise and hurt a bit but the pain went right away so i kept repping. i added 10lbs since last time, now at 110lbs. doing SL. it doesnt hurt now, but it kinda feels weird. any tips? my form looks fine i guess
Lost 40 lbs so far. Need to close another 50. I have been on a plateau now for 6 weeks. 3 Weeks ago I decided to do more to get through it, so I calculated my BMR (2000) & my TDEE (2400). I started eating 1850 calories (measuring everything I eat).
If you average out my last 16 days I have eaten 1844 calories, weight is exactly the same. Should I cut another 100 calories or should I just try to give my metabolism some time to rebound from the initial fat loss?
Try squeezing your traps together to create a good muscle cushion to rest the bar on, rather than your spine. If you already do this and it's the muscle that hurts, there is nothing you can do and you should take pride in the soreness/perpetual knurling scratches imprinted in your back, just like with callouses.
My lifting shoes have been on backorder for two fucking months. I can't wait any longer goddammit.
Can I squat in these until they arrive??
No magic cream for tightness. Vitamin E cream helps with stretch marks though. Just keep hydrated and eat healthy with no macro/micro deficiency(take a multi) and hope for the best
You may be experiencing a "stall and whoosh" of loss. There is this theory out there that sometimes fat cells will be emptied of triglycerides(energy) and temporarily store water(filler), they after a certain amount of time the cells drop the water and shrink, but before that weight stays the same. Keep with what you've got, if you don't see a drop in weight in a week or so, drop another 100 and see if that works.
Nutrition labels always list carbohydrates, and then below that have something along the lines of:
> Dietary Fiber: X
> Sugars: Y
Thing is, the dietary fiber and sugars don't always add up to the number of carbs. I'm looking at something right now that has 15 carbs, 3 from fiber and 2 from sugar. Where are the other 10 carbs?
I've also seen things listed as 0 calories per serving, but also list having 2 carbs per serving, and no dietary fiber. How the fuck can something have 0 calories but also carbs?
Someone explain this dark magic?
carbs arent only sugar or fiber you know. by sugar the label means that its either really simple carbs like glucose or fructose or added white sugar. rest is complex carbs you find in bread or vegetables. complex carbs still breaks down to simple ones, but thats a whole other topic and your body handles that.
the 0 calorie thing is probably a mistake made by the manufacturer or specific carb that your body cant digest and burn
Thanks for the response, i'll have to do some research on it and see what they say, but I appreciate the idea.
I have also been working out so some could be body recomp (started taking pictures to look for visual progress) but we'll see. I try to keep a certain intensity to my workouts by timing all my time between sets and having no more then 60 seconds between any one lift.
I also walk 3 days a week and jog 3 days a week, more for some cardiovascular health then actually for weight loss, I assume my sedentary life has put some strain on it, may as well work it out some.
There's this smartphone application that behaves like a two-way radio. You connect to a channel number, and talk to whoever is on the other end. I really like the idea of sharing the channel number on a message board and talking to people from all over the world. It is really interesting talking to anons IRL.
Consider this a general. These threads will give details about the channel and when people are available to talk. The application is called 'Two Way: Walkie Talkie' and is available for Android and iOS.
Be conscious that others may be listening to your conversation. Be careful what you say - don't reveal your exact address or anything like that.
Be aware the app is fairly buggy and you should expect it to crash on occasion. Force-stopping and re-entering the app usually provides a solution.
>The channel number is 757575.
Wikipedia has a nice list of carbs. Listed separately are only sugars and some non-starch polysaccharides which are classified as dietary fibre, such as cellulose, in particular.
>Squatting causes a lot of pain. How do I train my legs without doing squats?
bad knee anon here. it was bad since I was a kid - one day I was watching pokemans on tv while sitting on the floor, stood up and fucking fell back on my ass because it was like someone fucking shot me in the right knee with a railgun and then it fucking hurted for weeks, then it didn't hurt for 10 years.
10 years latter I was getting up a ladder and the moment I had my weight on my right leg it was exactly like that time when I was a kid, except it continues to bother me five years since then. it's really fucking weird, some days it hurts when I get put my weight on it, some days it doesn't hurt when I squat heavy, some days it hurts after 10 bodyweight squat reps, some days I can do 50 and that doesn't happen.
I've started warming up my legs thoroughly before squats and that improved them a lot. most days there's no pain even during 1 RM. I do 15 minutes of HIIT on stationary bike (biking doesn't hurt my knee whatsoever, oddly), then leg extensions, then calf raises, then ramp my weight up from empty bar to working weight.
warming up without biking doesn't help me since knee sometimes starts hurting on 2nd bodyweight rep
tldr warmup with stationary bike before squats
What's /fit/'s policy on cheat days/meals?
This is a good article that sortof supports the idea. Its not a definate, but it may be a contributer to your stalled weight loss. Stay positive and keep moving forward
I think it's good to have a day of caloric surplus once a week, to stop metabolic adaption and to reset some hormone levels. Don't go crazy with it. This is a refeed, not a cheat. Cheating implies you can't stick to the schedule, and encourages you to randomly break from your diet and fuck it up. Do it the same day every week.
>What should I be aiming for
going to the gym
even raw vegans get gains from the gym
if diet is 50% of the results, lifting is a conditio si ne qua non
wit only lifting you get 50% of gains , without you get 0% even with a good diet
also proteins needs are widely exagerated by supplements industry
That's up to you, probably only a couple hundred or so though.
1.8 g per kilogram is the maximum required. That is two standard deviations higher than the highest ever natural recorded protein synthesis in a human. Anything higher is a meme. HOWEVER, higher protein intakes than that can be helpful for satiation and muscle sparing when cutting, but when bulking don't go higher.
Don't do anything that hurts it for a week, then deload and come back. If it still hurts rest for a few more days and test it. Tendonitis is usually caused by bad form, are you going on to your toes when you squat? Knees collapsing when you come up?
Nah nothing like that. I can still lift no problem, but I can't run or play basketball as often as I would like. I've had it for about half a year now and only really bothers me if I do any of those things like 3 days in a row. I wear a brace that definitely helps, but I would like to be able to go without it.
How do I make social gains? Can you recommend any good books to help understand empathy and body language?
I read Win Friends and Influence People but it didn't really stick with me, I'm thinking I'll make a poster or something to remind me of the key points and read it every day.
I'm on the autistic spectrum and have a real problem with this. I made progress in strides and leaps years ago and thought I'd gotten it sussed. Now I realise I only figured out enough to realise how bad at it I really am. Like before I was totally ignorant to the situations around me and now I do better, but because of that I've realised there's this whole other class of more advanced problems that I don't understand. People treat me differently for reasons I don't understand because I do things that I don't realise I'm doing differently to others. I want to change this fundamental part of myself and I'm not sure where to start.
I thought making gains and the confience that entails would sort everything out. But that can't teach me what to say when or how to interpret body language.
I dunno, can anyone recommend social skills books for autists?
Someone did cc?
Where will cc gonna take me?
my gf just blabs her mouth and never seems to think that what she is saying might be boring, annoying for the person (me) listening.
also when doing rows do I go straight up or pull it towards my stomach ?
I tried reverse rows and really liked the movement. Felt very natural and controlled. However I banged out like 15 reps and probably could have kept going. How am I supposed to add weight?
How much cardio us too much I usually run 1 mile after lifts is it ok to add more cardio to off days or will I lose gains?
yes. many times.
im fucking autism as well.
>walk up to first group of people you see
>"heyy whatsup I think we're really early, does it fill it later?"
>talk about work or school
>"alright cool imma hit the wahsroom"
>take a break
>go approach another set of people
continue this at the same bar at the same day you will start to see the same people. Make friends.
I've done it a bunch of times. It works well. You can easily get a cool hangout spot. Everyone else is looking to meet people too. They just use alcohol to make it easier.
If it gets awkward say this. I have.
>talking to group of girls
>it gets awkward
>"yah sorry I have autism and I'm trying to battle it by meeting new people" -me
>"wow you seem normal" -her
>"im on meds" -me
>"well Ill see you guys in a but" - me
>meet more people
its hard but totally do able.
Can you really hold a conversation in the club with how loud it is? Do you go to the smoking area? Do you dance?
Anyone tried nike pro combat elbow sleeves? There's nowhere in my city that sells anything from rehband, was wondering if the nike's would suffice for minor elbow tendonitis
Going early is easier to talk to people. Setup a few groups of people you can come back to.
Clubs/bars have quieter places to chat. Don't goto some EDM/ADD scream bass fest.
Yeah goto smoking areas.
I do rounds.
>walk to group chat
>goto washroom take a break
>go outside to smoke pit
>go back inside
>find a cute girl dancing
>dance with her a bit
smoke pits are easier. Everyone is really friendly.
I do get this anxiety feeling where I want to keep moving. Standing still and looking at the club makes me super fucking anxious. Feels like ice is melting on my chest. I have to keep moving. I get into this autism loop where I am walking around too much. I get afraid someone will see me and think "wow what a loser he has no friends". But in ALL honesty. No one is fucking thinking that.
over time you develop a momentum. If you go out alot you get more social. In a month you've met more people and was more socially adventurous then 95% of people.
you'll start to realize most people are just isolated in their little bubble of life
Got a deltoid Muscle Strain today (grade 1) i just recently got back to the gym from winter break and im just so pumped to workout. I've had ice, heating pad and Diclofenac on it for the entire day. It's back day tomorrow, which ill just skip, i understand that i should skip working chest and shoulders, but can i still do back and legs, or should i just wait for it to heal completely before doing anything?
>feel like something pinched in my ass
>Leg starts to hurt and tense up
Going to go see a doc about this but it's been a thing for a few years now but only recently wanted to get back into cardio
Any ideas /fit/ Pretty sure it's a nerve but any recommendations to alleviate it?
>All the ones I have access to at stores are loaded with amino acids/other shit
Proteins are amino acid sequences dumbass.
Order bulk whey concentrate from MyProtein. It's fucking 50 cents per shake worst case scenario, considerably less depending on how much you buy and what deals you manage to get.
Unflavoured is cheaper and fine, mix it with milk or some shake powder. However, the money you're going to be wasting on said milk and / or shake powder is probably best spent by ordering it flavoured.
Calorie and protein wise, it will likely save you money by the end of the month compared to what you eat in its place.
Don't try to make your own program yet. Any beginner program will have a decent frequency for squats and/or deads.
Practice, practice, practice. Watch lots of videos on form. Do plenty of reading.
Stretch. Work on flexibility.
When in doubt, start light.
If it's something nerve related, stick to doctor's advice. Don't look for it on /fit/, nerve pain/impingement isn't something to fuck around with.
If it hurts, don't do it. Try lightening your workload on worrisome movements and see how you feel, but when in doubt, skip it.
Delt injuries are a pain because they get stressed to a certain extent in nearly all compound movements.
LISS cardio at the end of a workout.
That's the tricky part with bodyweight exercises - progressively overloading them is difficult.
Weighted vests/belts are a possibility. Otherwise it may be a better idea to find a different exercise.
Keep your shoulders rolled forward during the pull. Setting the scapula back makes it more of a trap exercise.
Depends on the row and what you're trying to accomplish.
Yes, depending on how bad the strain is. Don't do anything that'll aggravate it further.
Things like chest supported rows, isolations, etc. can come in handy when dealing with an erector strain.
Estimates are just that - estimates. They all have varying degrees of inaccuracy. I usually just go with visual estimates - they're cheap and give you a ballpark idea of where you are.
Saw a similar question being asked before:
When are you finished with your workouts? I've been training for 3 years and whenever I finish my routine, I dont feel tired etc. So I end up doing more exercises to compensate. Should I just finsih my routine and be done with it even if I can do more? This applies to all muscles, but especially arms
I do full body workouts. 4x a week. each workout is 2 hours.
I am making gains, I dont' think im over training. I do 60secs between sets.
Is a lowered workout time better?
my gains are good, but maybe lagging in chest.
You shouldn't do 4 full body splits a week. You'll be hitting the same muscles back to back without rest in between. Muscles repair and grow during rest days, if you skip them you skip gains, literally.
If you want to do four times a week, switch to ULUL or PPLFb.
When i squat my left knee cave in , my hip shift left side after squat i feel pain in my left groin.
I tried to push out all the time but still happing.
I think, i have hip snapping syndrome on my left leg.Because my hip cracking too
Any advice ?
>Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body by Michael Matthews
Is this book worth picking up?
I'll probably pick up Starting Strength and a cookbook whilst I'm at it as I wanted to get more involved with the fitness stuff.
So ive been doing ss for 3 months but I was doing it wrong. Did the SS stall, no warm-up sets, etc.
I finally purchased the book and saw this, so I've restarted SS doing it correctly.
However I'm wondering if I can start to add in accessories now or should I still wait the said few weeks?
This will be my routine coming back after a long lay off. What I don't understand is where to program in core work and which methods for core will work best. I know some may be of the opinion that squats and deadlift are enough for core but from my own experience it's not, I ignored core for years and I felt it was lagging behind and limiting my progress.
If anyone would be so kind as to suggest a few movements to tag onto day A or B, nothing too fancy just enough for continuous development. I'll stress that it's not for aesthetic abs just good strength
Absolutely. Technically the most efficient for natties across the board. Add in some accessories like pull ups, dips, bicep and triceps work at the end of your workouts if you feel like you can do more.
You'll make gains regardless of routine if you are eating and sleeping like a regular person. Whether you're making good use of your time at the gym is a different story, especially since you claimed to use 8 hours per week there. That's a lot.
If you want to keep doing full body, say because you like it or because you're still a beginner, then yes swap to 3 times a week. I know it sucks for that double rest day, but shit happens weeks have an odd number of days. If you have an immensely flexible schedule and can theoretically hit the gym at any given day, then you can do full body 3.5x a week alternating every day.
I've been training for ~8 years. I've gained over 50lbs of lean muscle mass in my journey.
I find at the end of 2 hours of working out I still have energy.
I get home and I'm still energized. sometimes making it hard to sleep. which might be over training.
I think ill goto 3x a week. And go slow on the eccentric parts of the workout.
Holy shit, that's a lot of years and progress. Clearly what you're doing is working, so take what we're saying here with a grain of salt.
Good luck with the 3x, hopefully it for some mysterious reason balances your energy and you can sleep better.
It's not impossible, not even implausible.
I have an extremely dyel friend who started lifting two years ago. Went through SS, now doing Texas. He's put on over 40 pounds already. Went from skinny lean to built but still lean.
Haha! Look at this guy flirting with another girl in the modern day when your current gf could replace you faster than you could say "I love you". You're living on the edge, friendo.
That sucks to hear. Sleep is probably at the top of one's health.
What do you mean going slower during reps? Performing the actual exercise in a slower motion? If that's what you meant then kind of, tension is what you want for hypertrophy. That's why bodybuilders tend to do slow paced sets with high volume. They're trying to hit whatever tension threshold they believe is best for that particular muscle to grow.
Can someone explain to me IIFYM? I think it might be easier for me just to calorie count, but I'm open to counting macros. Will counting macros make me a bit "softer" or should I just focus on calories? I'm 5'6", 120-ish pounds.
I was recently able to quit my shitty retail job in favor of taking 4 classes at the local college and going full cocoon mode.
I'm 5'10.5, 220lbs, still fat as fuck but with some noob gains, have been on SS the past 5 months or so.
I'm trying to get in shape for the military. The military requires cardio. Cardio kills gains but, what ya gonna do.
My question for you guys is, do you think I should be running err day, or every other day? If the latter, should I do cardio+lifting on the same day, or stagger them?
Also, since I'm coccooning and have more time to waste at the gym, I was wondering if now was the time to switch to a new program, or at least add more lifts to what I'm doing now?
So /fit/, I think I damaged my serratus anterior muscle, not sure how. It hurts like a hot needle right at the bottom of the shoulder blade.
Shit burns hard, I don't even know how it happened or how help it recover because it hits me like a knife stab during seemingly unrelated movements. I bend down or move an arm in some way and next thing I know I'm crouched over trying to reach a spot in my back that really isn't easy to reach with either hand and screaming internally.
I know that this place puts more emphasis on strength, but does anyone have any good intermediate/experienced routines for aesthetics? Especially upper body, I'm almost t-rex mode
>You'll be hitting the same muscles back to back without rest in between.
New research has shown that squatting every day is actually very good for gains. Full body workouts or an upper/lower split are more effective than a bro split.
the 4x a week I felt really helped. I enjoyed working back to back.
I do a 3x8 @ slightly less then 80% of max. then a few isolations
its 2 hours of working out. which I don't really mind. just trying to find out what works best for me.
I might go lower weight , slower reps. and try to decrease my workout time.
I also do 60seconds between sets.
If you're not stalling on SS don't change your routine. If you are or when you do, swap to the Texas method.
Cardio doesn't kill gains, that's a meme. Just do it on your rest days or in the mornings before you do weights. It's really up to you and how you feel on a day to day basis. You might need to drop the weights a bit initially while your body gets used to the increased cardio.
>How do I train my legs without doing squats?
Years ago, I was you. I topped out at over 300lbs (6'4" tall btw), and I got out of bed one day (inactive and unemployed for a couple years) and collapsed to the floor because my knees gave out. Torn cartilege in them. Here's what you need to do:
1. Go see doctors about the knees. Get a diagnosis. You might need surgery to fix the cartilege. Keep at them until they fix the problem.
2. You'll need rehab. Struggle through it. Follow directions with regards to exercise after that.
3. Lose the fat. You'll need cardio as well as *conservative* lifting. Leg press will probably be better for you and much safer than squats; tough luck for you, just do it.
4. Don't give up.
Instead of doing that you could add in variations of the compound lifts on different days and reduce the number of isolation movements you perform. Can also vary the weights and the rep ranges (look up DUP). If you find you're getting too fatigued and not recovering fast enough, just deload.
Don't listen to people about training the same muscles every day lol that's bro science. Your body adapts haha.
I am stalling on SS, but I think that's more because a. im on the ex-fatty perma-cut walk of shame and (more importantly) b. my left side is weaker than my right side thanks to years of being a fat shitter.
185 skwatz, 95 ohp, 135 bench are my 5rm, while 185 dl is my 1rm thanks to weak core because again, fat.
Still stick to SS?
I also appreciate the advice regarding cardio. Think I'll start out with C25k on rest days and amp up as the weeks go by. Thanks for the help, friendo.
Looking to order a Triceps bar since I don't have enough space to supporta bench or full sized barbell in my home and have no access to a gym in my small town.
After looking through some, I've been seeing a lot of mixed reviews on quality. Is there any manufacturer that /fit/ would suggest for having good quality equiptment? York? Gold Standard? Bodymax? Ect.
Also, are there any other things I should get, I've got some dumbells and 40kg of plates, want to order another 20kg and a triceps bar and just wondering if there is anything else space-concious that I should get.
Unfortunately none of the door-mounted pull-up bars are suitable for my house due to positioning of the doors compared to walls, the only one that could have space has a glass window directly above the doorframe.
Sounds like a pinched nerve.
Take an ice bath, srs. Just get in and stay there for two minutes. HOLD IT OUT.
If the pain persists then see a muscle doctor, cant remember the name in english but they are trained in handling damaged muscles or anything related to hampering movement.
Are those in pounds or kg? How long have you been lifting? How much do you weigh and what's your height at the moment? How long have you been cutting?
You might need to increase your Calories to maintenance and recomp for a bit if you want to keep gaining strength. With the increase in cardio you're going to have to increase Calories anyway. If you're a female with those lifts in lbs, switch to the Texas Method.
number of plates on either side of the bar for OHP/bench/squat/deadlift. Memes aside, you include the bar in the weight calculation. 1 plate = a 45 plate on either side plus the 45 lb bar. And so on for the others
Yup. 135 is usually doable for most people off the bat. You can start with less if you have the appropriate sized bumper plates.
The most important thing aside from calories is protein intake. As long as you aren't doing ridiculously low amounts of fat or carbs, you probably don't need to track them as strictly.
Any decently balanced split will work fine. I'm a fan of upper/lower splits like Lyle McDonald's generic bulking routine or PHUL.
There's more it than that. Total volume, intensity, frequency, etc. all play a part.
Number of plates on each side of the bar for ohp/bench/squat/dead 1rm.
lbs. Couple of months. 220, 5'10.5, down from like 350....so "cutting"/weight loss/lifestyle change has been going on since last October, but didn't start lifting til May, and it was sporadic, and didn't really get into it to the point where I went err other day without fail til this past December.
Even though a proper barbell routine would be far more effective you can get some otter/'athletic teenager' gains from a bodyweight routine.
The problem with CC is that the rep ranges are craaazy. If you want to do bw training as transitional thing (for a year or so) until you have the means or money to join a gym I would advice you to check out the basic routine of startbodyweight.com. I think it's better balanced than CC.
If, for whatever reason, you want to stick with bw training for the long run go to asp search the bodyweight thread and into Foundations and/or Overcoming Gravity.
Any martial friends here? How do I improve my hi kicks? I know that sole flexibility is not enough for a proper kick and that you need strenght for fully controled motion. Does some sorta static exercise sound like a good idea?
Thanks, I'll try it.
Pinched nerve makes sense, I just did some In The Groove (roommate has a full arcade cabinet) and using the support bar gave me no discomfort at all even if I was moving in various ways and supporting my weight with my arms in ways that undoubtedly require a lot of the scapula muscles.
>so front squat on one day? stiff legged on another?
Yeah, if you want. Your variations will depend on your weaknesses. You could do heavy low bar and stiff leg on one day, then second day do front squats and heavy conventional deads. Personally I like to pair heavy squats/deads on the same day (hard to get used to but doing it all at once gives you a rest leaving the other day for lighter variations), but some people prefer to split it up. Depends on what you'd like to do, either way you can make gains.
What are you talking about? How is DUP related to doing nothing? There's a lot of science backing it up but if that's not how you'd like to train, then don't train that way, lol.
For my lin of work I've enough raw strength to complete a task relatively easier. Gaining more strength won't help a huge amount. But my endurance is lacking. Is there a fairly standard routine that could help with muscular endurance? I've got a bar, weights, rack, Dumbbells and a kettlebell.
Specifically, my arms are what dies during work. I might be carrying 30 kgs in one hand for a kilometre whilst stopping to lift it above my head every 5 m to hit a post in. Shit like that.
Wow, that's some insane progress, great work dude! You could probably just stick with SS and try to improve every second week, or alternatively consider upping your Calories to maintenance for a while and see if you can continue progressing every week. Another option is to maintain your lifts and keep cutting. Maybe try adding in some single leg/dumbbell accessory movements if you have certain weak points that need to be brought up.
Either way as you add in more cardio, you'll need to increase what you're eating.
>The most important thing aside from calories is protein intake. As long as you aren't doing ridiculously low amounts of fat or carbs, you probably don't need to track them as strictly.
I eat quite a bit of protein. I eat a packet of bacon a week, plenty of eggs, grass fed beef and chicken. I like butter and use it a lot. I was at the gym today and I'm doing okay, but I feel like I'm stalling. I also feel quite thin and gangly, but that could be some body dysmorphia kicking in.
Shit, that might be pretty fun as well as helpful. I definitely lift a lot of odd shaped items. 100kg role of ring lock fence is definitely harder to lift than 150kg deadlift.
My initial thoughts were to rock the kettlebell and sledgehammer, as I use a sledgehammer a lot, mostly one handed tho, and am constantly swinging weight around. Might incorporate that into some strongman styled things for a bit of fun.
Have lost 125 pounds over approx. one year, have not been able to acquire a gym membership.
Getting skinny and lean, but missing any arm mass.
How do I develop my arms through home workouts?
Does the speed of a rep matter ?
Is there a difference between doing a set as slow as possible / as fast as possible compared to doing it in a controlled motion ?
Rippletits says you should breathe in and do as many reps as comfortable when benching. I got taught to take a breath every rep, whats the difference ?
And look at doing yoga with inversions.
Grapplers benefit more efficiently from general weightlifting so it's not as tricky.
The amount of time a muscle spends under tension matters. This is a function of exercise volume and rep speed.
For hypertrophy you'll want controlled, slower movement. Not slow, just slower than explosive, which is what you'll want for better transition onto many sports.
how do i stop the cravings /fit/
i had a baconator combo after not eating all day (already a bad move i know) and then got 2 bags of dem bbq chips and wolfed them down
>mfw almost 4000 calories
I'm going to assume you're still at a fairly easy weight if multiple reps and pushing for speed are possible for you.
Breathing every rep comes more into play when they're real grinders, and always trying to do whole sets with held breath can give you a bad habit. That being said, there's nothing wrong with actually doing it as long as you aren't getting lightheaded.
Just perform reps with a controlled speed, going too slow would make them more difficult than they should be, and too fast would cause form breakdown.
You're probably fine then if you're hitting your calorie goals. Macro tracking doesn't have to be obsessive, it's just helpful for hitting certain goals.
Purposefully going as slow or as fast as possible isn't really helpful. For most folks, a controlled descent and an explosive push on bench should work fine. Work at a comfortable tempo.
Breathing is a bit of a personal preference. Breathing between reps is fine. Holding your breath during a rep can be useful if you're used to using Valsalva on heavy compounds.
memes aside, I appreciate the advice. I'll see how running on off days makes me feel and decide my game plan from there, will probably end up favoring weight loss over gainz, as I hear boot camp is gainz auschwitz anyways.
Spend the next 5 months cutting/slight recomping, hopefully end up around 170-190 after boot camp, then bulk hard and slay foreign puss while I'm a sailor in the Navy.
It'll be fun. A lot more fun than the previous 21 years of existance.
Feels hopeful man.
I've actually mentioned a pullup bar twice in threads of the past. I was told it would not help me as far as gaining mass and detailed (since i have zero detail) in my arms. Will have to lok into it, I honestly dont know how well it can benefit me honestly.
Thank you, friend.
Huge mass on your arms isn't going to come, no. But by the time you can bang out 15 strict pullups and 15 strict chinups you're going to have put some size on your lats and biceps. Rear delts as well
>I'm going to assume you're still at a fairly easy weight if multiple reps and pushing for speed are possible for you.
I guess that might be true with my current stats, it's more that others in the gym are always hassling me that I'm too slow and that if you work faster your muscles work harder = more gains.
As I'm somewhat of a newb, I dont argue with them for risking they might be right, but it just sounds retarded and looking at them lifting, while most of them push higher weights than I do the form is pretty bad (bar not touching shirt/chest, kipping on pullups, swinging back&forth curling, etc).
please explain, I've no idea what that is
[email protected] for answers
Huge mass will never be my end goal. But If you look at me, I would like you to see I have muscle. Not flabby arms. But with this I could only benefit from I imagine.
Thank you again, going to buy one tonight now. I'm stoked.
I was taught every time you breathe out with a heavy weight on your back, you lose tightness. Makes sense. It's like if you blow up a balloon, put a heavy weight on it or compress it, let some air out then expect it to blow up the same way. It's just not going to.
You shouldn't get that dizzy/lightheaded if you're performing the valsalva manoeuvre correctly. Breathing into your chest too much can cause you to become dizzy but if you breathe deeply into your diaphragm, it won't be that much of an issue.
If you know their advice is bad, smile and nod. Do what you know is right.
Valsalva is a breathing method for increasing intra abdominal pressure, aka a way to tighten your core and brace your spine. It's fine by forced exhalation against a closed glottis. Google can probably give you an easy tutorial to practice.
Rowing machine can be tricky however, pretty easy to fuck yourself up if you do it wrong... so learn the technique... also they're not fun, they're torture machines! Designed by Satan to make you give EVERYTHING you have
Is there some relationship between being fat (completely untrained) and strong?
I haven't lifted any weights for 6 years. Did a bench press session today and was fairly pleased with it. Don't know if because fat or stronk.
While you are all on pull up bars.
If I was to do wide grips, and chin ups every morning and till fail again at night how should I schedule a routine for my weekly? Right now I can do 3 sets of five till fail. But how many days should I rest? And how much in b/t>
Being fat means your body naturally creates additional muscle to lug your fat ass around.
Don't get too proud of yourself, if you actually wanna stick with it and become a sick cunt, you're going to lose muscle regardless of what you do, cause that's what happens when you drop a bunch of weight.
As a former fatty it seems I have way bigger swings in water retention after a high sodium meal than a naturally lean person, actually making me look fat again. Is this something that normalizes after some time (possibly because of skin shrinking more?) or do I have to get even leaner to prevent this?
Do I even need a rest day?
Since I started bulking after my cut it seems like I'm good to go doing push/pull alternating days with no days off.
Is there a downside to this when getting adequate sleep and calories?
Former deathfat(350) to normalfat(220) here, same shit happens to me, especially in the face. I try to offset bloating by drinking shitloads of water err day.
No idea if it'll normalize, but dear god I hope so.
You guys are probably just having low sodium most of the time, then any higher amount puts your water weight back to where it normally is. Sure if I cut all sodium out for a few days I'd be dry and lean as fuck, but that's not really how lean I actually am.
How to improve squat form?
My squats are terribly off. Only doing body weight squats, but still terrible.
My feet never feel like they are in the right position. When I do the squat it feels like my body has to push my legs/knees out of the way. If I put my feet out further to avoid this, I no longer have the strength/balance to keep myself upright once I get down there.
After doing a few, my feet try to come off the ground/refuse to keep solid contact with the ground. My feet and knees rotate outward under stress after a set or two.
I know due to my inactivity/weight I have some mobility issues, but holy shit I never expected it was this bad. Advice?
>You're probably fine then if you're hitting your calorie goals. Macro tracking doesn't have to be obsessive, it's just helpful for hitting certain goals.
Thanks. I need to buck up and start tracking my calories again then.
Practice, practice, practice. Learning the form on squat is usually the hardest step for people who have never squatted before. It's also a great exercise for learning just where your tightness/flexibility issues are.
Foot angle and stance width are going to be individual from person to person. A rough place to start is feet pointed slightly outwards, standing just outside shoulder width.
Start stretching in your off time too.
Am I not cutting hard enough if I'm not feeling it hard?
I did a successful mini cut last year going down about 10lb testing out some intermittant fasting.
This time I'm just trying to keep calories low, but I'm not really feeling it -that- much. I don't eat much more than 200/300 cal (broccoli + cheddar soup) until dinner time, but I feel totally satiated after two scoops of proton shake (240 cal) and a 440 calorie meal. I'm a manlet, but shouldn't I be feeling like shit? Everything but the broccoli soup was packaged shit, so I'm pretty sure my calorie count is pretty accurate.
Sorry, me again. How many calories would I need if I lift weights 5 days a week for an hour with a moderately light office job? F, 5'6", 120lb. I used a half dozen calorie calculator sites and it ranges from 1150 to 2306 calories a day. TDEECalculator.net has 1,962. Why are they so different? I thought calorie calculators were based on math?
Hey /fit/ a few food related questions
How many grams of chicken tits should I be eating per day while bulking? How much do you eat?
And how do you cook your sweet potato?
>READ THE STICKY
but seriously top meet my protien target for a day along with other stuff I eat, I don't even need to eat more then 150g of it, but I think thats a little light so I'm just making sure.
150 g seems low to me too. Along with all the non meat protein sources I've eaten today (8 slices of bread and a cup of milk) I also had a can of sardines, 240 grams of beef and 75 grams of chicken. My total protein is 150 grams on the dot. What other stuff is contributing so much protein? Myfitnesspal could be wrong on my end though
Any Scandinavia bros here? May be applying for a masters program in Denmark. Do Scandinavians even lift? Will I be able to find a gym in populated areas?
greatest single piece of advice i have gotten was to keep all my weight on my heels. Keep that in mind through your squat and that alone should help a lot with your form. keep your back straight and stretch.
This is very important
There is a girl staying in my house for the week (friend of relative) and we're getting along pretty well but I can't keep a conversation going with her and I find it hard to have excuses to talk to her and see her.
I need advice because seriously I could've fugged her last night but I didn't take the chance and I don't know how to make another one.
What do I talk about and how do I get her alone and flirty?
For someone who can ohp more than they squat, would decreasing the weight dramatically help me be able to do it? It's not lack of strength so much as it is holy fuck this is weird. Everything inside feels like it's going to break.
Is that going to be fixed on its own by continuing to squat but at way lower weights?
Hey guys, I've been looking at a lot of diet plans lately, and I haven't really seen any fruit worked into them. I imagine this is because of the natural sugar content? do you just avoid fruit altogether, or should I be working it into my diet?
Okay so I sprained my right trap from OHP last workout and it's still killing me after 2 days of rest.
Should I just train through it or should I skip certain workouts today?
I'm doing Squat, Bench, Deadlift, Hanging Leg Raises, and Calve Raises today.
Most vitamins from fruit are found in vegetables. Most people here also take vitamins. I personally don't eat much fruit, just lots of vegetables, but I do use dates and bananas for quick energy or mixed into porridge, good shit.
how to you cure a dog's separation anxiety? My brother left his dog with me for the next week and it won't stop barking, whining and pacing back and forth. The problem is the dog still doesn't feel comfortable around me so I can't cuddle with it or anything. Halp. Can't. Fucking. Sleep.
Assuming you can fit them into your macros. Plenty of fatty fish, fatty meat, olive oil, complex carbs and whatever supplements or food to get enough vitamin d, zinc, calcium, selenium, sodium and potassium. Also sleep a lot.
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?
Anyone ever had a herniated disc? It's causing sciatic pain around my hips and down my legs even to my feet. Sometimes my arms. Feels like it's getting better but then I go through a whole day of walking around college and at the end of the week I'm back to square one.
Having been lifting for months especially legs due to this and am wondering whether it's doing me more harm than good. I've been reading articles about how deadlifts actually help.
I don't know, just any advice would be welcome. I'm sick of watching the muscle I worked hard for go away.
Haven't lifted for about 3 months and a week ago I went to the gym with a friend. I knew I'd get pretty severe soreness the next day so I just did:
3xmax pull ups
3x8-10 bent over rows
Not even that heavy too. Still, I had severe fucking muscle soreness the next 2, even 3 days. Yesterday I went again and did pretty much the same routine. I drank an aspirin to negate the soreness but today it's still intense af. The friend Im going to the gym with is a complete newbie but only gets minor soreness for a day or so. What's wrong with my body?
>Is it because Im a skelly
Hey guys I'm looking to buy a compact Olympic size home gym set up.
How does the length of a barbell effect the exercises that I can preform with it? The standard bars are 7" 2' and the short ones are 5".
How do I get over my gym crush talking to someone else :(. I don't talk to her because she's so pretty I feel like every guy talks to her, on the other hand I just get angry and sad, I can't tell the difference at this point, when she talked to some guy today. Who got up from where he was working out and sat on the bench next to her to talk. I see them both all the time and I've never seen them talk. I wish I didn't work out on Saturday, my heart is broken.
If I'm doing a full body compound routine,
The lifts I do are Squat , pullups , Dips and shoulder press as my compounds ( train for sport/specific stuff ) .
So I'm at the point now that I can afford to add some isolation so should I do like
> squat, leg press for isolation, then weighted pullups, then cable rows, then Weighted dips, then cable flies and tri pushdowns
> squat, pullup , dips, then the isolations?
Maybe one leg is slightly longer than the other? Don't know for sure but I think Klokov does that.
Or maybe you're just comfortable with this incorrect form and the correct form feels wrong.
is adding extra volume to Candito's 6 week a bad idea? on the third week the squat session asks for you to just hit one working set. Can I approach this day like I might for 5/3/1's 5+ week? I don't know, I am just trying to use this program to hit 405 on squats. Also my friend suggested that I go on a date with him, his girlfriend, and her best friend. I don't really want to go on a double date but I want to go on a date with this girl. What do I do friends?
Don't know about the routine, but if you like the girl, then do the double date to make your friends/her happy, and then if you both want to split off and do your own thing without your mate and his girlfriend, do that.
So I've been cutting for a while, started in late August and lost 30 pounds, 165 now at 5'10''. Body fat is around 17-18% according to calculators. Question is should I keep cutting or go on a bulk? I'm worried I'll look like a skeleton if I keep going, as my arms are already small as fuck, and I don't have like any muscle mass. Not to mention the lack of energy at the gym while I'm cutting. Would It be a mistake to bulk?
Honestly look, you can cut to skelly and look pretty aesthetic. When you bulk after that you will look aesthetic throughout your bulk.
Right now you look fat. Your already small arms look especially small because your belly is huge.
You will get to the same place in roughly the same amount of time if you cut or bulk, but one way you look aesthetic for more time.
Alright thanks for the advice. I'll keep on cutting then till I hit 12% and go on a bulk afterwards.
Is it bad to do cardio or other exercise when you can feel that your body is stressed? I don't know if it will make me feel better or worse. But I have a feeling it will wear me down more than help me out
Trying to increase biceps mass, but I don't know the best biceps exercise
Curls are extremely unfun to do because I feel like its extremely easy to give up on them (easy to fuck up with momentum)
Preachers were fine for a bit, but I hit a dead end where my wrist would have sharp pulsating pain after I stopped doing the exercise. I did wrist strengthening exercises for a month but the pain came back when I did preachers again
Incline bench curls are the best for me imo, no momentum and relatively fun.
Whats the best bros? My triceps outsize my biceps by a lot :^(
Also, for triceps, cable pulldowns vs skullcrushers? I use significantly less on skullcrushers but I feel more (I did mostly pulldowns before)
>Preachers were fine for a bit, but I hit a dead end where my wrist would have sharp pulsating pain after I stopped doing the exercise. I did wrist strengthening exercises for a month but the pain came back when I did preachers again
This is a problem where you're gripping the bar wrong. The forearms should be in-line with the biceps during the curl. You shouldn't see the biceps behind your forearms when you curl (unless you're Piano-man). If you still have pain doing this, you're still doing it wrong. Otherwise, the wrist should only be stabilizing and most stress should be properly on the biceps.
I've been rereading the sticky, and it says that too much starch can be bad. I eat 50 grams (when uncooked) of white rice and 4 Weetabix per day. Is that bad? Or am I getting a healthy amount of complex carbs?
Just focus on calories and protein you'll be fine unless you're constantly spiking your blood sugar with sugary foods.
Those carb sources are unlikely to cause insulin insensitivity though you should be fine.
>Just focus on calories and protein you'll be fine unless you're constantly spiking your blood sugar with sugary foods.
>Those carb sources are unlikely to cause insulin insensitivity though you should be fine.
Thanks anon, the most sugary thing I eat in any given day is a fucking banana, so it sounds like I'll be fine.
Have you got any good advice for where I can learn more about carbs?
Okay, let me preface this admittedly odd question by immediately saying I'm not a girl.
For a seventeen year old girl who had been working out regularly for say three years, what would be a respectable one rep max in squats, deadlift and bench press? I honestly have no idea because I never really thought about it before.
Recovering fatty here, dropped a hundo but I swear to god I've lost no weight from my thighs. Like every other part of me has gotten proportionally smaller but I still feel like my thighs are the same damn size, they're like tree trunks. I've got another 60lbs to drop, be honest lads should I just get used to being a fucking pear or do you think they'll slim down a bit?