Do you eat a surplus on rest days or do you get fat?
I've read some broscience articles about "recomping" and eating on a small bulk on lift days and cut the rest but I think it's all in the calories. You can also check and see a protein synthesis timechart for when you should be getting a lot of it so I'm not really sure I buy into it. But it's whatever works for you
Do multivitamins help with gains or do they just make you more "healthy"
Should I cut or bulk?
All lifts for 5x3
Doing SS with accessory atm and squat only once a week
I'm not super experienced with diet or anything but I have roughly the same composition you do and I've been eating TDEE on my work days and a 500 kcal deficit on my rest days. Strength continues to improve, while body composition stays the same. My idea is that I'll be able to build into the fat without immediately dealing with the complications relating to cutting and especially bulking. Somebody else will probably critique this and give both of us better input.
Eat the same amount every day to be consistent. You can swap up percentage of calories from carbs vs protein/fat on rest days if you want but keep your total number the same.
Your body is still recovering on rest days, still needs that number you've set to grow/maintain.
Multivitamins are completely irrelevant if you have a semblance of a proper diet. Only useful if you're undergoing a specialized diet such as vegan bullshit, CKG, etc. If you really must take one get the most basic Centrum or Nature Made for Adults.
If you don't know what you're talking about don't give advice.
Are you comfortable with the amount of fat on yourself? bulk
Want to be leaner? cut
You can really go either way, there's not an incredibly solid foundation underneath your fat if you cut now but if you want to be leaner then do it, your progress will just be slowed
Also it's written 3x5 not 5x3, 5x3 refers to 5 sets of triples
Also you seem retarded because you say you're doing SS but also say you're only squatting once a week, don't half ass any program you're trying to do
The book tells you, read it
Abridged version, your first day with each exercise you start with the bar and keep adding weight until you can just barely get 5 reps with it (3 for powercleans)
Flat bench with proper rom is king for a reason
If it fucks with your shoulders it means your form is shit and you will never move big weight and get big man titties without fixing it
If you use Dumbbells primarily to try and build chest mass you are gimping yourself.
Weighted Dips with proper forward lean are great as an accessory for your chest days if you aren't doing them already.
Is there anything that helps fill in fucking bicep gaps? 21S or something?
Fucked up my left wrist doing BB curls, so have only been doing hammer curls for a while.
Hey /fit/ weak as fuck dude about to start lifting. I know it doesn't apply to me yet, but at what weight range should I start using a lifting belt for squats and such? I ask because I've suffered from a hernia before ( got it on a job) and don't want to go through that again.
M / 1m92 / 110kg / 21y
lost 50+kg over the last year. I'd like to lost the remaining fat and become more muscular. My diet mainly consist on protons & fats as I avoid carbs (less than 75g a day). Lifting for maybe 6 months now in the uni gym.
The question is, that with my weight loss, I still look saggy from everywhere (boobies, belly etc). What do I need to do to loose the lose skin and look good ?
Sorry for my bad english btw.
Used to be /fit/, but had 1 year break because accident, hospital and stuff like that. Starting from scratch, do I do some linear progression SS-kind of stuff, or go for my old routine (531)?
Is thicker wrists/forearms an inevitable part of lifting? I've been lifting heavy 6 months or so in a deficit and made great progress, but I've noticed my wrists, forearms, and ankles are much, much thicker. I don't purposely try to work any of these places or incorporate exercisers with a heavy focus on them. Any way to halt their development? Looks super out of place on my physique
There are no fucking gaps in your bicep, and insertions are genetic, not that you could see anything at that level of bodyfat anyway
Just train your damn biceps if you want bigger biceps and stop having shit form that strains your wrist when doing something as simple as barbell curls
A belt becomes a useful tool when you have reached a weight where the muscle group being trained is limited by the stabilization ability of your core strength. This varies for the individual and exercise, it's not something you should worry about for months still as a novice, you want to develop your stabilization abilities as much as you can when starting out.
There have been studies done with actual cryogenics but unless you're getting your bath down to -100 celsius I wouldn't worry about that. Just taking a cold bath won't do anything for you.
The sagginess is from a combination of remaining fat on your body and loose skin. Loose skin can tighten up over time but there will always be some amount of it if you've lost a shit ton of weight and surgery is the only way to remove that bit.
Also eat more carbs holy shit, how do you lift heavy without feeling like death
Horizontal row from floor (DB/BB row), vertical pull from above(Pullup/Chin variation), vertical pull from below you (Deadlifts/Highly vertically angled yates row)
How do I correctly tuck in my shoulders during a bench press? Is it even necessary or just power lifting etiquette?
When I try it feels like all the weight rests on the upper edge of my scapula and I'm uncomfortable.
Isn't there supposed to be some sort of treadmill etiquette? I always do it like urinals (always keep one degree of separation between you and others) but I keep having people take the machine right next to me.
SO I probably will have a chance to have sex with this girl in my class that I hooked up with yesterday. She has a 10/10 body with big tits and I am nervous as fuck for when it gets to that moment. I am a virgin but I definitely give the impression that I have experience and stuff. I already know my dick is going to go flat once she pulls down my pants and I'm wondering what is the best way to get into the right mindset? it's hard to tell yourself to relax when you are in that position
It doesn't matter how you treat a woman in bed. Just use her, put your mouth and hands on her, thrust- it had to come naturally, therefore planning for it does nothing.
Everyone is a virgin to anyone they haven't had sex with
I've heard people say "there's no such thing as overtraining, just under-eating"
How true is that? I had a couple of knee injuries, so I didn't have a leg day for about two years. My knee is finally better, I had my first leg day in two years last week. I did my second leg workout earlier today.
I'm going to be eating a fuckton at the Super Bowl because it's the Super Bowl. Can I do a second leg workout after? The workouts would be like 8 hours apart. My legs were feeling sore by the end of the last workout and I could only do 2.5 sets of squats, even with light weights. It wasn't that intense but just because my legs are small and weak from not lifting for two years, so any lifting gets a burn going.
So after consuming 2x my TDEE today, can I do a second leg workout tonight?
like the anon said, when you go to the gym you aren't building muscle. you are tearing it down
rest days are JUST as important as training days. they are the days where you body goes into work and builds up the muscle. seriously, it's 30% training and 70% diet/rest. 100% reason to remember the name.
Do linear for as long as you can to get your progress back within 6 months or less probably, it'll be faster than it was before usually about half the time you took off, eventually you will have to periodize ala 5/3/1 again
Yes the muscle in that area gets built up from heavy stabilization required for heavy pulling and pressing
Don't worry about any perceived imbalances, your triceps will quickly make them proportional as long as you are hitting them
Most people have the opposite problem so consider yourself lucky
One thing to consider is where your bar path is when you have a retracted scapula versus a completely flat back. When you're pressing with a retracted scapula the bar path ideally is a vertical line perfectly above your nipples.
So firstly make sure you're not pressing too far up on your chest.
Secondly imagine you are trying to pull your shoulderblades directly behind your nipples when retracting, this keeps you from pinching them up too high causing neck stress and keeps them pinned directly back
And yes it is necessary for moving heavy weights without fucking your shoulders, but you don't have to arch like the Eiffel tower just make sure you have the full retraction.
It really doesn't matter
Make sure you have at least two condoms, don't use ones you purchased months ago either
Just make out and let it escalate, it's a natural process and you will know what to do instinctually or let her take the lead if you're lost
If you do cum prematurely or having trouble go just go down on her for a bit to buy yourself time and to make it worthwhile for her to do something back
No point in doing it, getting a "burn" isn't indicative of anything except glycogen depletion
Overtraining also occurs over a long period of time not something you can do in one day. You can go past the point of efficacy but you only overtrain but running your body into the ground over weeks of treating it poorly and it has far more serious consequences than DOMS or simple sprains
Food can give you all the energy in the world but the central nervous system can only do so much
Nope, if you don't care about being lean as fuaaark, no reason until you carry so much fat it becomes hazardous to your health and you're not close at all
Keep on getting bigger and stronger
how many aux lifts is too many? I've been doing a core exercise 5x5 and then a "deload" accessory lift like 'squat - leg curls 5x10', and then usually 3-6 aux lifts after. Too much? or not enough? or just right? how do i tell?
Does how long you stay awake effect your daily calorie goals?
I usually don't have a problem staying true to my cut calorie limits, but today I was awake far more than usual, only slept for 3 hours, and I've been busy all day. ( So I've been up for the past 21 hours) I inevitably broke down and ate 500-700 calories over my limit.
I plan to take it out of tomorrow's calories to balance it out, but I just wanted to know if I completely fucked myself for today or if it was justified.
Just started birth control and have started gaining weight at my usual maintenance intake. I'm only up 10 pounds but I want to nip it in the bud. I can play it by ear over the next few months till I dial it in, but wanted to ask if any of you knew give or take how much BC can effect your calorie limits.
I can only make the gym twice a week due to studies and work. I know
>I'm too busy to lift waaah
Is a meme excuse but it's actually true for me. Been doing SS for a couple of weeks, how much is my progress going to be nerfed going only Tuesday + Friday?
Just be consistent. Either set a daily surplus goal or a weekly consumption goal.
If you choose e.g. +400 calories a day, and you feel like you are getting too chunky, you can reduce your surplus or add some extra exercise.
Protein synthesis is highest 24 hours after lifting then drops to base at 36. You don't build muscle while working out, you build it resting. Hit a surplus after working out.
Depends whether you're getting your vitamins elsewhere. Keep in mind multivitamins don't digest well hence why the percentages on the bottle are so high.
Cut for 8 weeks, bulk 8, repeat
Then lean bulk. Learn to count calories more accurately while cycling the two.
Retract your scapula. Look up funny black guy's video on retracting your fucking scapula. Do extreme close-grip triceps movements like French Presses.
Sub-optimal for gains. Cutting while your body is still building muscle means less built.
Nope. It's genetic. You'd have to get implants.
When you can't go without it.
Yes, but they're not magical like advertised.
Lotion after showers. Shave your full body 2x a week with a safety razor - removes small layers of skin and gets rid of stretch marks.
Wrists and ankles don't grow after puberty. They look bigger due to a larger forearm/calf angle and a bigger muscle.
Protein powder is a meme.
Imagine me naked.
Overtraining and shit form are two different things; you likely did the latter.
People will mock you whilst being envious of your lifts.
10 sets/workout each to failure is sufficient for beginners. 10 good form sets to failure is better than 20 shitty ones without a struggle.
Yes. You burn ~30% more when awake.
Whatever's listed on MFP.
>Thinking of you hurting
I work 54 hours a week (6/7 days) requiring me to wake up at 6:15 to prep my food, be there at 8, stay 'til 6, then bike 3 miles to the gym and another 3 back 4 days a week.
You're a pussy.
I have two pinched nerves in my neck. Why do I get light headed when I fix my posture and sit up straight?
About two weeks ago I've started waking up halfway through the night to take a piss. This is happening regardless of whether I've emptied my bladder before going to bed or not. What the fuck is actually going on?
>lifting, drinking a lot of milk
>always getting pretty bad acne because of it
>spend three month in yurop for a research internship
>continue to buy milk
>acne pretty much gone after 10days
>come back to murica after the internship is done
>acne is back
What the holy fuck do we put in our milk over here
There are a number of differences actually and Euro has banned milk from the US. If you can find milk from Jersey cows try that. If that alone doesnt fix the issue compare the milk you had there to what you get here. Type of pasteurization, grass fed cows fat content, additives etc and see if you can identify the difference.
If you're going from a laying down posture to standing/sitting upright its something called orthostatic hypotension. It results from a sudden drop in your blood pressure going from a sitting/laying to standing suddenly.
Whenever I'm sitting in my home my hand sneaks into my pants and cups my balls. Why do I do this? As soon as I realize what I'm doing I stop, but it just keeps happening. I do it when I sleep too. I've figured it's because I jack off a lot so I'm quitting masturbating for a while, but what's up with that?
I'm 19, dead inside, and constantly feel either apathy or anger. Not trying to sound edgy but in the last week I've been feeling empty inside. Went to a rave, just sorta danced there with a blank expression thinking about what the fuck I'm doing here, the flipping the fuck out and kicked my coworker just for touching me.
How do I fix myself /fit/?
Can you progressively overload a flex?
Depends on what your starting bodyfat percentage was, it might be ending a bit high, but good nonetheless assuming you progressed properly.
It might not be the milk.
Check with a doctor. It could be a ton of different things.
The stretching routine in the sticky works well. You can add more as you feel is necessary.
Nutrient partitioning/insulin resistance worsen as your bodyfat increases. You don't need to stay super ripped year round, but I wouldn't fat fuck yourself either.
Find something that you actually enjoy to do.
Can you stretch cold? I used to stretch after every workout, but this semester has been way more busy so I only have time to stretch before bed. This is hours after I worked out or did any real activity, so I wouldn't warmed up or anything. I want to keep my shoulders and the rest of me healthy by stretching, but I am worried doing it cold might do more harm than good. Help?
Eat more, goddamn. And measure it over a month, not a week.
Go to a psychiatrist, seriously. Even if it's really new, it can't hurt to see a real doctor to see what the fuck is up.
It might not be as ideal as a lifting session, but it's better than nothing. You can also do some light work prior to stretching if you have some sort of method for doing so.
Either way, you likely won't do any harm unless you try to force the stretch hard from the get go.
I feel like ordering one of those forearm blaster things but have no idea what the hell I am supposed to be looking for.
Is this fine?
Fish has more fat relative to protein. Also, fish (especially wild caught and darker fish like salmon and tuna, as well as small ones like sardine and anchovy) contain a lot of omega-3 fatty acid, which is better for you than the omega-6 fats in chicken.
The thing about fish is that you dont want to consume it, especially big fish, too often because of the Mercury content. I like to eat red tuna as sashimi or sushi once or twice per week, and I supplement with fish oil a few times to get omega-3.
If you're eating fish for protein and macros rather than omega-3, it would be cheaper and safer to stick to white fish such as tilapia and trout.
Being skinnyfat is putting me into a horrible, horrible position.
I have to decide now whether I want to get a base of muscle mass, and then cut, or whether I should get rid of the fat and then lean bulk.
I'm tempted to just bulk and put on as much muscle as I can now, because I'm not really interested in dating girls or anything at the moment so I don't mind being fat as long as I'm getting muscle.
But at the same time I'm worried I'm just going to get TOO fat and feel disgusted with myself and give up.
What do I do, /fit/?
Any previous skinnyfat bros have advice?
I have two years before I intend to start dating because that's when my surgery is done and braces come off.
What's the more solid way of attaining strength? Just hit my surplus and macros? When should I try for heavier weight? I'm a lone lifter and am not fond of decapitation sooooo I don't try 1rm too often, even without clips.
I see some abs under there, you're around 12%.
Time to dirty bulk!
You're going to get differing opinions depending on who you ask. Frankly, I think when you bulk and cut all comes down to personal reference.
I usually advocate for most people to diet first since I like the idea of fluctuating between 10 and 15%, and most beginners are usually above that range. Most beginners can make gains in a deficit anyway.
Again, do what you feel more comfortable with and what you can stick with for a dedicated period of time. Don't flip flop indecisively or you'll end up spinning your wheels.
For the record, your bodyfat is somewhere in the high teens to low twenties. It's hard to assess since you don't have a lot of LBM.
You don't need to test 1RMs to gain strength. If you're adding weight to the bar over time in a given rep range, you're gaining strength.
The only one I've ever really used was strstd.
Height and weight tend to be positively correlated.
Gonna start the SS soon and it recommends 3.x k calories. If I'm already like 10kgs overweight can I eat under that and just make sure I get the nutrients I need to shed the weight?
>straight to the pussy
Don't do that, get some foreplay in.
It'll give you time to ease the nerves.
Ignore the "you're not doing the program" shit. If you're overweight, running the program in a deficit is fine. Just assume that you won't make the neat linear progression expected in the book, and you may stall sooner than expected.
There's usually nothing wrong with it. Some people find their performance is subpar without at least a small meal though.
Whichever you feel more comfortable doing. As long as it isn't interfering with your recovery, either is fine.
You should be able to add weight to the bar for at least a while. Actual mass gains may be somewhat limited in a deficit, you might see some of a recomp effect but it likely won't be huge.
It's hard to say when your progression will stall out, it's kind of individual from person to person.
Are you using any sort of facial cleanser?
FOR MY BRO THAT HAD THE HIP DIP/SHIFT/STRONGER HIP/BUTT:
Depends on you
If you generally get a lot of sleep it's okay to be a little short on sleep for the sake of going to the gym
If you're one of those "5 hours a night" scumbags, you should probably go for more sleep
It depends on what you're looking for. If you want to build the delts and triceps, you're better off stopping 3 inches short and keeping constant tension on those muscles.
For general strength purposes, get the bar down to clavicle level and use the stretch of your lats and chest to pop the bar out of the hole
Ephedrine and caffeine. Typical dose on a cut is 200mg caffeine + 20 mg EHCl 3x daily.
Helps with energy levels, is a mild thermogenic, and is GOAT for appetite suppression.
Bronkaid. It's ephedrine sulfate with some guaifinesin thrown in. Head to rite aid/CVS/etc. and pick some up in the pharmacy. You need to show ID though and ate restricted to one box at a time - it's a watched substance since people use it to make meth.
You need low bodyfat to get your abs to appear. Having developed/muscular abs makes them more defined and start poking out at relatively higher bodyfat percentages though.
I like to play pick-up soccer on the weekends but I'm not very good at it
What kind of weight training exercises should I add to my routine to increase my sprinting speed and kicking power? Right now all I do for legs are squats and deads
Squats and deadlifts are enough. There is no such thing as exact carryover.
Making the muscles if the legs, core, shoulders, and arms will add to your 'explosiveness' and speed.
Squats, deadlifts, presses and pull ups are all you need to develop a base of athleticism. This is what Rippetoe recommends, it's what high school and college athletes do, it's accepted.
A bigger muscle is a stronger muscle is a faster muscle.
You will also need to develop endurance for soccer. Do intervals- sprint across the field, then rest 20 seconds, then sprint back.
Also do some timed or distance based runs where you try to progressively increase your speed.
how much can I bike before it it is too much and hurts cycling progress/ before it fucks my shit up?
I (beginner, only biked 6 times so far) biked 3h15 minutes yesterday, however my cycling computer does not work so I have no idea how far I went.
I like biking and want to bike daily (today included). will this hurt my progress?
put a thong and dildo on. paint "I"M A HUGE FAGGOT" on your chest. walk around the busiest street in your town. If you don't die of a heart attack you will have cured your social anxiety.
That was me when I started 4 months ago and I'm not that much bigger now but I don't have gym anxiety. Majority of the people there aren't judging you, and if they are they're judging everyone else too. No one will care what you're doing unless you're doing something seriously wrong. Most people are nice and helpful, and I go to a uni gym.
I know this but it's an emotional issue so I can't rationalize it away. Maybe I should try and find an old man gym where people are less intimidating.
Proteins are basically what make your cells function and you can only generate 11 of the 20 amino acids, so if you don't get those 9 essential ones, you'll die.
Having extras of the ones you can synthesize helps too.
What's a good program for hypertrophy for someone past the beginner stage (can't reliably increase linearly anymore)? Not seeing any info on intermediate programs at all except for about texas method, which I'm not really liking the looks of.
I'm natty as well, and my gym only has dumbells, barbells and a squat rack.
Like I said, the choice is yours. If you don't want to try to overcome the anxiety, then be my guest and suffer from it for the rest of your life.
Anxiety is a legit issue, I'm not denying that, but it's your defeatist attitude that's holding you back, not your diagnosis.
I'm not asking you to go into the gym and train normally from day 1. Set realistic goals for youself. It's exactly like increasing your lifts - You start weak and little by little you become stronger over the years. Same fucking thing.
Some people have to start with the empty barbell. Maybe YOU have to start by simply showing up and looking at the gym from outside the first week until you're comfortable with that. Take it from there.
Also, people aren't intimidating. You're intimidated by people. It's not the same thing. The problem lies with you and you have the power to change it if you want to.
I'm someone else, but this concept confuses me.
Gradual exposure IS one way to deal with contextual anxiety.
However, in my experience, it does not fix anxiety in general. You become comfortable in one facet of your life, while being uncomfortable in many others.
How exactly could I go about solving my general anxiety problem?
Fuck I know what you mean. I fight and overcome anxiety in one area of life but it leaves the other areas unaffected. Every new thing I do means I have to go through the same shit again and again. You'd think overcoming it in one aspect would help in others, but no...
How am I supposed to bulk if I keep losing my appetite on weekends?
I don't know much about it, but apparantly it's about learning to question those of your thoughts that are screwing you over. To be critical of your own fucked up way of thinking.
I'm doing legs tomorrow. Jumped on the leg press just to try it out between arms(again, my first day). Did 55kgs for 8x3 reps. Could do more I think.
I am starting to feel a bit better. Immediately after I could barely lift them. But I've gotten less shaky and there's less pain. But I've always heard the days after are horrible. Just hope I can work competently tomorrow, as I work in a warehouse.
It's fine to work through DOMS.
Try eating more on workout days and less on rest days. Some people prefer that eating pattern. As long as you're in a net surplus, it'll still work.
Any decently balanced split will work well. I'm partial to upper/lower splits like Lyle McDonald's generic bulking routine.
It's less stable than investing in a decent pair of heeled shoes. You might want to consider doing that in the long run.
Try doing an actual pre-made routine instead if making your own.
Progression is going to slow/stall faster in a deficit. Either stick it out and deal with the stall until you finish your fat loss, or switch to a calorie surplus.
Deloads won't help much on a cut.
They stress a bit of everything, but primarily hit the hamstrings, glutes, and spinal erectors (posterior chain). The quads can also be involved during the initial drive off the ground.
I am weak as fuck and was looking about getting some dumb bells (I can't get any real big equipment since I have no room, and I don't really live near a gym). If I were to get a 40lb set of adjustable dumb bells, would it be a waste? If I were to use them regularly would I outgrow that too fast?
>would I outgrow that too fast?
Pretty fast, yeah. However, if you're creative with your exercise selection and mix in some bodyweight exercises and learn their progressions, you could be able to make gains for a while, theoretically.
It'd still be much easier to simply join a gym though.
It's more important that your back stays neutral or lordotic during the movement.
If you have the flexibility to stay parallel with the floor, it's ideal since the line of pull is better and it helps eliminate leg drive. It isn't the end of the world if you can't though.
If you don't have any other options I say go for it. There are many ways of progressing if you're creative. You don't have to add weight. You can alter tempo, add pauses during the reps, contract harder, manipulate leverages, cut rest periods etc.
Still, it's going to be hard to train your lower body properly.
I can keep my back neutral on deadlifts pretty easily while warming up but as soon as I move to a weight that's actually heavy I start rounding towards the top. Is there anything I can do to fix form besides just dropping weight and moving up more slowly? I'm not struggling to lift the weight, but I'm struggling not to round.
I wasn't trolling either.
Try to use your lats to keep your back straight. Think about "protecting your armpits" as if somebody was trying to tickle you. This activates your lats, which will help keep your back extended.
see a doctor (a medical one, not a voodoo priest or even worse, a psychologist).
interned in a psychiatry once, there where some anxiety cases that were really fucked up and responded really well to threatment with meds.
get therapy anon. cant get worse then this.
I'm currently around 290, down from 315, and am going on a cruise in March. I lift 3 times a week now and I would like to get down to like 260 or 250 before the trip so I have a month and some odd days. Is that even remotely possible? Let's say that I actually did starve myself but continued to lift and drank 20-40g of protein (200-400calories worth) a day how fucked would I be? Would I lose all the muscle I have gained in the past months?
After the cruise I would go back to normal of course.
If I don't have any weights lower than 1.25kg, can I just use the steel barbell coollars as faux weights, to progress with my OHP?
As in, do 50kg, then 50kg w/ collars, then 52.5kg, and so on.
I suck at them.
I've been doing SL5x5 for the last 2 weeks.
And I've corrected my form in most things but still can't get barbell rows right.
My mobility is kinda shit and I'm a manlet.I try to have my chest horizontal to the ground while also being able to hit the ground with the barbell between reps. But it seems wrong that I touch my quads with my stomach .does it matter?
And also even though the weight is only 30 kg right now.(since I started with 25 kg instead of 30.) it is difficult.at later sets and Reps I start compensating by lifting my chest up.I seriously lack the strength to bring it to my chest.
What am I supposed to do? Try next time and if I can't 5x5 stay at the same weight ?
do i have wide hips? still have love handes so it makes my hips even wider
I stall for a sec at the bottom of my squats because I have to work hard to push my back into the bar before I come up. Does this mean my back is weak? Should I do more rows and pullups? (I'm still dyel)
I can do the sets properly and maintain my form, it's just my weakest point in the motion is starting the ascent. Maybe that's everybody's weakest point...
Can anyone here reccomend me if Adrian Weale Fighting Fit Program is good??
I see the benefits to running and cardio through it , my 2.4km is 9:50 atm so needs some work but my strength is poor at the moment.
The program doesn't have much weight training added in but reading it im thinking I could do the strength workouts 3 times per week whenever I want to add them in pretty much.
Here's a pic of month one of the program, the following months are mostly the same but the length of the runs increase and a few fartlek runs are in there.
I'm thinking I should probably start the program when I can do between 50-60 press ups and over 10 chin-ups in one set. Then as long as I maintained and built strength from there would be OK. I am 5'10 and weight 142lbs or 10st 2 in stones. So really I am a little under weight for a medium frame and need to get up to between 10st 8 or 12.
Pic is the programme
how much time does it take for shoulders to grow?, been doing shoulder excersises for 4 months and mine havent grown a bit, just got harder but not bigger
if i do pullups and pushups will that make them grow?
I caught a cold over the recent days. Nothing to serious but my nose is constantly running and my head feels a little funny, probably because of all the mucus building up.
Is it safe to work out or should I rest? I'm afraid I'll only make it worse and get seriously sick.
1. If you feel sick, then decrease intensity, make workout shorter.
2. If you are ill and have a fever, then skip a workout until you get well.
3. If you are injured then visit a doctor.
4. If you skipped 1-2 workouts because of illness, then train on the: 1st workout – with 65-70% (depends on number of lifts, 1-3 reps- 70%, 3-5 reps - 65%) 2nd workout – with 70-75% 3rd workout – according to the program
5. If you skipped 1-2 weeks because of illness, then on the first two workouts lift no more than 60-65%, next two workouts – with 70-75%. And only after that I recommend to train in full.
Time (sleep and rest) + caloric surplus + the correct nutrients + linear progression will make your shoulders grow. Don't expect to see much growth in your shoulders if you've only went up 3lbs in lean body mass. When you've gained line 10-15lbs lean body mass your shoulders will be broader and bigger
ok, im asking this is because when i started lifting a year ago my whole body got bigger except for my shoulders due to lack of time i couldnt excersise them and now i believe my body looks good at least for me but my shoulders remain the same size as when i started lifting in the first place
who /cocconmode/ here?
I know its a meme but recently my gains and college grades had a decline because social life
Should I enter coccon mode and just focus on my grades and gains for like 6 months or just try to balance it all?
>Hold me /fit/
i got another question
my gym has a 12.5kg dumbell and a 16kg dumbell
i can lift the 12.5kg dumbell no problem but i cant lift the 16kg one for more than 5 reps when i do shoulder press
should i use the shoulder press machine until im strong enough to actually lift 16kg?
In the original guy you asked the question and agree with this post.
I needed to build my shoulders up a lot so experienced the same as you >>35930650 so yeah.
I'd really reccomend this though ,
Do the 16kg for 3 sets of 5 ( if you can manage 5 ). Wait 30 seconds after the third set with 16k and do the 12.5kg for as many as you can.
Next time aim for 3 sets 6, etc
My food scale claims to measure fluid ounces and milliliters, and I am doubtful of it's ability to do so.
Scales weigh by mass, and different liquids have different amounts of mass, and these measurements are measures of volume. Melted butter is not going to weigh the same as water, neither will milk, ect.
I ask because interestingly most calorie tracking sites list milk/butter and even some solids (like sugar) in increments of volume rather than mass (grams. )
So how accurate are food scales like this?
Started at 292
Down to 232
Still pretty fat but consistently losing. Doughy, whatever you want to use to describe it. I just got out of a relationship and have been pretty depressed, thinking about making a tinder and just getting out there again.
Should I pull the trigger or would I be attracting heinousness into my life? That or I'd just wait, do it once I drop the last 30 lbs.
If i've done EC stack before do I have to ween myself back in or go full blast?
I've got some B4 and one anon told me it was basically caffine. Can I use this instead of caffine in an ec stack?
I feel like my ''inner'' back is somewhat weak and I started rowing because starting 3 plates I have problems keeping my back tight and straight.
Is this logical or am I thinking wrong about this?
My legs should be strong enough for it, it's always the fact that I cannot actually lift the weight with a straight back and I'm overexerting myself trying it and I still don't feel comfortable with the form.
Any lower weights are fine with me formwise but as soon as it gets into the 3 plate area I cannot keep a straight back am I right in training my ''inner'' back or is it probably something else, I know without an actual video you can't help me much but maybe a quick rundown why I probably can't keep my back tight during deadlifts.
Also is it smart to go for 3 sets of 10 reps on the rows or should I keep it at 5 reps seeing as that is the rep range of my deadlifts. Obviously doing 10 reps probably won't hurt but I just want to progress with my deadlifts finally and stop stalling.
Alright I'm sorry I should've mentioned earlier that I was talking about deadlifts, also sumo deadlifts or romanian deadlifts are not an option I want to progress on normal deadlifts.
Chest, Triceps, Abs
Bench Press, 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
Incline Press, 3 sets 4-6 reps
Pushups, 2 sets failure
Close-Grip Press, 3 sets 8 reps
French Press, 3 sets 8 reps
Dips, 2 sets failure
Crunches, 5 sets 25 reps
Back, Biceps, Forearms
Pullups, 2 sets failure
Deadlift, 3 sets 4 reps (2-3 warm-up sets 12 reps)
Barbell Rows, 3 sets 4-6 reps
Lat Pulldowns, 3 sets 8 reps
Barbell Curls, 3 sets 8
Dumbbell Incline Curls, 3 sets 8 reps
Wrist Curls, 2 sets failure
Reverse Wrist Curls, 2 sets failure
Squats, 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
Lunges, 3 sets 4-6 reps
Leg Curls, 3 sets 8 reps
Barbell Shoulder Press, 3 sets 4-6 reps (2-3 warm-up sets 12 reps)
Dumbbell Shoulder Press, 3 sets 4-6 reps
Side Laterals, 3 sets 8 reps
Calf Raises, 4 sets failure
>have bad back and want to do one week on and of rotating squats
>what should I swap each other out for?
>is this actually a good idea? I dont want another injury
I weighed myself today, at 140lbs.
I'm going to eat 2,800 calories a day ( and obviously eat correctly and weight train ) and in excactly 7 days, this time next week ( the morning ) I'm going to weigh myself again.
Depending on the outcome I will then know how many calories a week I need to eat to gain 0.5lbs a week which should be mostly muscle right?
So if I go from 140 to 141 and gain 1 lb then I need to drop calories about 300 a day etc?
Dumb question but please spoon feed me.
My weekly work and trainin routine are the same so week to week energy expenditure will be very consistent week to week
Can I hit different parts of the hamstring by varying feet and knee position on leg curls, just like I can do with leg extensions? How?
Depending on the outcome I will then know how many calories a week I need to eat to gain 0.5lbs a week
Nah, do it over a month to be semi-sure. Weight fluctuates quite a lot even if you do it the same way each time. Plus, if you just started training you should see a big spike in weight (1-2 kgs) from the added glycogen and water storage in your muscles.
When people say 1/2/3/4 is a good point to move from beginner to intermediate program is that 1rm or for reps?
Been doing SL for 4 months on a cut and I'm there for 1rm. Not sure if I should move to phul or something or just finish at 6 months
Only move from beginner to intermediate, if the beginner routine stops working. Beginner routines are designed to give you the maximum amount of gains in the shortest span of time. If you keep stalling, or failing sets, then move onto an intermediate routine.
I used to be a landwhale and now have extra skin at the bottom of my stomach. Will lifting enough get rid of this? I've been lifting for the past year or so, put on about 30 pounds and there seems to be no change. Am I just going to have to get really big and then cut? Will it just take some time to go away? Or will it always be there/should I just kill myself?
Is it ok to do bodyweight exercises on days I don't lift?
Is it ok to do cardio on non-lifting days?
Squat form check, had someone record me today. Attempting a low bar squat. Is this amount of forward lean acceptable? I have long femurs but still unsure. I want to be certain I'm not fucking up massively before I start seriously increasing weights. Any other tips/criticism appreciated. Thanks /fit/.
Is it a big deal to eat a very low amount of calories for just one day? (500-800)
The past two days were constant super bowl parties and my dumbass ruining my cut big time. I just wanted to eat really low cal for a day to make some progress back, then back to my regular calorie limit.
Ah ok, thanks.
I'm not a beginner to training I bulked and added 8lbs muscle already but that was literally by eating whatever the fuck I could the months leading to and including Christmas.
I wanna do it more proper this time
I just want to take the time of the day to tell every female on the board that posts pics that I save every picture you guys post, there is no paticular reasons since I am asexual besides some latent homosexuality but that's about it.
Also I only do high bar but with low bar it would be more comfortable to have a wide grip other than that I don't know or care.
You eat at at a surplus because restauration of muscles needs calories and before you know it you're cutting on rest days what a great way to make gains.
You're squatting high as shit and it's hard to see from here but it looks like your knees might go in, they're supposed to track over your toes. Your back also looks a bit hyper-extended. The lean is fine but, and again it's hard to see from the angle, it looks like the weight is way to far forwards over your toes. The center of mass should be over your mid foot.
But mostly you're way above parallel and until you fix that there isn't much to say because your form will most likely look different then.
Rice and black beans, the cheapest you will get and it has all esential aminoacids needed to build muscle.
If you wanna buy a mass gainer go for the cheapest one with the least sugar in it and make sure they are at least a whey based mass gainer so you have a nice brotein shake with your sugar bomb.
I can't eat rice and beans in massive quantities. Also too poor for mass gainer but I heard the main ingredient is maltodextrin/dextrose I was wondering if I could just down some of that with milk a few times a day.
I have a video but uploading it somewhere seems like a pain (I don't have a youtube account or anything). Thanks for the feedback. I'm pretty sure my knees aren't caving in since I look at that closely while I squat, but I'll keep that in mind when I'm squatting again. Will also try to go lower, I was just scared of hurting myself due to being unsure of my back lean.
>Should I take today off as well?
If what you're doing is working, keep doing it.
If it isn't working, you should probably change a lot more than simply taking a couple of days off.
Don't do random shit.
That does not sound logical work out hard enough for you to need at least 1 rest day after working out.
If you're seeing results and feeling good then keep on doing it but I'm kinda doubting the whole thing, no offense just speaking my mind.
Im currently doing KRIS GETHIN 12 WEEK MUSCLE BUILDING TRAINER. On day 60, so i have a month left.
My question is, what should i do after the 12 weeks? any reccomendations?
How do you know when to quit a bulk and start a cut?
How do you gauge how much muscle is under the fat? Are unsuccessful bulks common? (Ie. Start cutting too early and need to bulk again?)
I skwatted 225 for 5 yesterday. First time ever squatting above my body weight. Felt good.
Then I ran with my dogs. I really didn't want to, but I had to exhaust them before letting them meet my new cat.
On to my question.
My hip flexors are sore today. Is this normal for heavy squats with decent form, or is my form actually shit and I'm a huge faggot?
My deadlift has been lagging behind. Squat is at 265 and my deadlift is at 285. I think it's because I work out alone and I'm afraid of going to snap city on deads since I can't see my back round. What do?
You're focusing on the wrong thing. You don't cut when you've built enough muscle (how much is really enough anyway?). You cut when you've gotten too fat. Once you reach a certain level of bodyfat you'll have to cut no matter how much or how little muscle you've managed to build.
Unsuccessful bulks are quite common. Mostly people are too impatient and eat way too much and think their rapid weight gain means they've built that much more muscle. But the truth is that is even if you eat way more than your TDEE, you won't build significantly more muscle that way. Taking it slow and realizing you won't become a massmonster overnight is always better.
Just do ss with accessories. Do people really have this many problems over programming? You're a fucking beginner. Do regular SS for a month then add dips, chinups, and calf raises and you'll be fine. Jesus fucking Christ.
m8 I've never been to the gym in my life. If I have no fucking idea what I'm doing of course I'm gonna second guess everything.
>Can I/Should I do Farmer Walks every time I lift?
You can if you don't go incredibly heavy every time. It'd probably be better to just do it once or maybe twice a week and spend energy on other exercises though.
>Best trap exercise(s)?
High pulls and power snatches.
>Is a post-workout recovery drink necessary/significantly beneficial?
No. Provided your nutrition is generally solid throughout the day.
Just do SS you'll have a pump in front of the mirror and see where you need work while flexing, then you'll know where you need specific work and google exersizes or ask here and people can be more specific.
For a beginner the first weeks of SS will be enough to want to make you kill yourself, first the form and then the huge weight steps once you got it right.
I'm doing SS but I'd like to spend some extra time at the gym. What would be the best use of said time?
A) core/mobility work
C) accessory lifts - I already do chins and dips but my upper body is having major trouble progressing lately even though im still completely dyel so i was thinking of doing pullups or rows and maybe lat raises and flyes. Possibly even some extra forearm work. Hoping to focus on both strength and aesthetics at some point though i understand aesthetics arent the goal of SS and thats something to focus on after finishing the program. Im bulking if that changes anything.
A) If you're a guy no, nobody wants to see some fag stretching do that at home
B) Yes do it to warm up or after working out to lose fat
C) Yes look where you are lacking and work on it.
Do not listen to this guys >>35933446 A)
You absolutely should work on your mobility and flexibility. Stretching and staying loose is extremely important. Who cares what normies at the gym think. Do what you want and stretch.
And in regards to C), what are your lifts? Cause if they are still low chances are you arent eating enough. I know you said youre bulking but getting to a 2 plate bench is easy if you are eating appropriately. And forearm work is great and you def should do. Farmers walks are all you need.
Im winning as we speak.
I OHP 85 and bench 130. This is with a 195 squat and 240 deadlift. I power clean 110 but ive been doing those for under a month. I'm eating about 3800 kcal a day at 175lb bw and fairly consistently gaining weight so i really doubt diet is the issue. Also, as i mentioned im only having trouble progressing on bench and ohp which is why i feel accessories could be helpful.
Are you talking about individual workouts? And im guessing you are benching twice a week? You could do some dumbbell work as well. Also your bench should go up quicker than OHP.
Sadly can't do those lifts at my gym for traps, any others you would recommend?
Thanks for the rest of the info though
Because they're fun and I wanna get them thick forearms
yeah, individual workouts. I do each exercise 1.5 times per week so thats about two weeks of stalling before any progress. My bench is going up faster but only barely. I definitely like the idea of dumbell work - something like incline bench or would flyes and lat raises be more appropriate? not opposed to doing all 3
>Because they're fun and I wanna get them thick forearms
true we all do, but its just like any other body part. You can over train them. Twice a week is plenty as long as you are doing them heavy.
You need to up your frequency. 1.5 times a week is not enough especially for a beginmer. You should be hitting each body part at least twice a week. and maybe a 3rd day for volume. Incline press is fun and i personally use pec dec for flys. lat raises are a meme lift that wanna be body builders do. They wont help your OHP go up. I OHP 150 3x5 and ive never done a lat raise in my life.
>6lbs a week
Anon thats not only too fast but sounds borderline dangerous. You should cut much slower. Well in reality you shouldnt bulk and cut at all, its a meme pushed on here to make dyels think its a magic bullet. You should lean bulk and then re-assess.
Still small. Its ok just dont stop lifting.
it severely harms sleep quality and you have several days of recovery where you won't be able to perform at your peak. Also its an extremely dumb drug that i have only ever seen complete retards do regularly
I'll consider that. I used to be on one but I like doing a balance of heavy lifting and lifting for reps throughout my workout.
I've been lifting for a couple years but I'm trying different workouts just to switch it up I guess. As of right now I have lots of time, and I'm doing two a days with the C/T,B/B, and L/S routine. I'll give canditos a look
I'm currently bulking, getting 180g of protein a day (one 50g shake after lifting), rest from chicken / eggs / beef etc. I feel like I'm spending all my time fuckin cooking chicken.
I've been cooking in a pan with some olive oil (salt+pepper) - I was wondering if you there were other ways for me to cook it with it still tasting good / not drying out (I can't be spending one to two hours total everyday cooking chicken)
I'm looking for something with very low prep time, and management (ie: not having to flip my chicken every 3-4 minutes)
Do you recommend baking chicken breast? Slow cooker? What's the best way in your opinion
Thanks in advance
What should I do for cardio on my rest days: swimming or running?