>QUESTIONS THAT DON'T DESERVE THEIR OWN THREAD
Is there any reason why one arm push ups would not be as beneficial as weighted/normal push ups? Like do normal push ups hit a certain muscle that is only activated when both pecs are used at once or something?
The further in your hands are (like in diamond pushups), the less your pecs are used (and more weight is pushed by your triceps).
One arm pushups make it necessary to put that one hand in the middle, so you don't hit pecs much at all.
Have you ever had a job? I can guarantee you that this is not safe for work. Sure, you might not get fired on the spot but you will definitely get weird looks, highly likely a mandatory HR meet. And you will always be "that guy" who "masturbated" in the office.
Does DNP age you?
It increases your metabolism by making it less efficient, so is there no real net change in cell oxidation? Or do you age faster from the metabolism boost, or slower from the efficiency decrease?
Creatine. Is it a meme? I honestly can't tell by the posts on this board
I personally like it. I take a low serving (half a tbsp) an hour before workout. Seen to get a better pump with creatine rather than without.
Also & many mixed opioid on when to take it. Pre or post workout? Thx brohemuths
Can I do 5x5 strong lifts at planet fitness? I want to start going for it and that place is the cheapest I can find. It seems kinda like they don't like that kind of stuff there though from what I've read.
It gives a performance boost. It isn't a night and day change.
It takes several weeks of dosing @~5g to reach saturation levels in the body.
It isn't mandatory for performance.
There's no real studies on it, so I doubt anyone can give a definitive answer.
It's harder to progressively overload one armed push-ups, and harder for most people to even do them in the first place compared to regular push-ups. Both are harder to overload than a standard weighted chest press exercise.
Does it have a barbell, squat rack, and place to deadlift? That'll tell you all you need to know.
Needs more curls.
dyel skellington here
I've got a fuckhuge hole in my chest, will it ever not look like shit?
>And you will always be "that guy" who "masturbated" in the office.
You wouldn't know about this personally, of course.
Looks like it could be pectus excavatum. If so, it's s minor. I can guarantee you that adding mass to your chest and in general will make it so virtually nobody will notice it.
>when I lower my body
Where is the sharp pain?
It won't change your net test levels, no.
Don't lift heavy while in pain. Do bodyweight squats only till the pain is gone. If it still hurts after a few days, go to a doctor.
Doesn't look too bad desu. Lift more.
Be "busy" a lot.
Ask about her hot friends. Hookup with girls she talks shit about.
You have to pretty much take yourself out of the situation. Jealousy is about the only way to get her to see you as something other than a friend at this point.
When i throw my veggies/chicken on the pan and put some oil in there, should I be worried about the extra calories(cutting now). Most of the oil evaporates or stays in the pan, but some gets absorbed by the meat or veg i guess. Keeping in mind that 50 ml of oil is like 400 kcal, should I be worried ?
Was texting her earlier today and I was way to busy with class and work so I just told her that I'm going to just talk to her later on the phone today since I don't want to text everything.
She's one of those girls that complains about not having a boyfriend then says "I'm not looking for a relationship right now".
"I'm not looking for a relationship right now" translates to "I'm not interested in you."
She'll slurp on cock tomorrow if the right guy comes along.
You should legit stop caring about her, there's nothing but suffering and awkwardness down that road.
how then? I enjoy running outside.
Don't have access to swimming pool in my shitcity without encountering some belgian terrorist scum.
Crosstrainer&stair-exercise is fucking boring
Yes. Just don't fall for the industry's bullshit.
Running shoes should be light, flexible, fit your foot, have a flat sole and give you traction. Don't rely on them for cushioning or stability, fix your form instead (unless you have a legit fucked up foot already).
I personally like the NB Minimus and Merrell Bare Access.
If I stopped working out, due to sickness, during my cut cycle (its been a 1.5 months), and I was wondering if it would be efficient to clean bulk to get my strength back. What do yall think? Attached is a workout I would probably do for bulking.
lighter weight higher rep.
or if you want to just be a faggot about things you can do aerobic faggotry like burpees and mountain climbers, high knees, jumping squats, jumping lunges, jumping jack, jumping rope.
any of that gay shit.
barbell complexes are da bess
First of all, end your cut and eat at maintenance when you're sick. Your body needs energy to recover.
Secondly, don't try to "undo" anything. Look at where you are right now, and decide if you want to get leaner or bigger from this point on.
Dont do keto unless your doin a competition or w/e.
I have done keto and it worked but as soon as I got off of it, since you cannot continuously do it as it will fuck your body up, you will gain majority of the fat back.
I was told by a professional body builder that keto is just a fad diet that temporarily works, then fucks you.
Say I do a 3x5 routine of sqauts, deads, OHP, rows, bench pull ups.
Do I do the exercises
>sqauts > deads > OHP > rows > etc and repeat x3
>sqauts >sqauts >sqauts >deads >deads >deads etc?
You finish all sets of one exercise before starting with the next.
Your first option is called "supersetting" and some people do it for various reasons (such as combining lifting with cardio), but as a beginner you don't have to worry about it.
Is it really bad that I always add something sugary to my cottage cheese/quark/oatmeal? I literally can't let them through my throat without some honey or jam. Can I just eat a little bit less carbs because of this extra sugar?
How bad is my squat form bros? Been doing SS just over a month, I watched Rip's tutorials and started with babby weights for a few weeks, but now that the weight is going up I think I have a pretty bad buttwink going on, especially towards the last few reps. Any advice?
About to order dmaa. looking up adrena-g currently. Comes in 25mg dmaa pills. Great as a starter?
Gonna take 25mg a day for a week then 25mg with coffee for a month
If you're going for low bar then you need to be pushing your ass out and back too initiate the lift as opposed to breaking at the knees like you are currently.
Your mobility appears to be in place so alternatively try high bar but if not do what I said.
Another cue that could be useful to you is imagine pushing your upper back into the bar as well as driving from the hips to prevent the caving that is occurring in your upper back out of the hole.
With some fine tuning and working on which style you want to squat you should be A okay, your mobility is in place, go forth and make sick gainz.
Is it efficient to perform the arch during bench press when bulking? When I do perform the arch, I have the correct form but I feel I use my lower back more than my chest.
What do yall think?
Look, if you don't feel faint when standing up, you're fine. Don't mess with your bloodpressure using any medication. Take caffeine and you'll be fine i just wanted to be sure you're not one of those prehypertensive guys that wreck their arteries with ephedrine or some other shit.
Coffee doesn't hurt you in the long run if you're normal, like you.
Should i bulk or cut? Im so fucking light but i have a lot of body fat still 5'7, 135 lb
Everyone thinks i look too skinny in clothes too
You need to bulk otherwise you will just be skelly mode and your lifts will drop. Alternatively you can eat at maintainence for a few months then cut a little more when you have more muscle to replace the fat you have rn.
I'm in the same situation as you btw
My left shoulder has been feeling weird for over a week now, and I'm worried it's a rotator cuff issue. I started some shoulder health work and started stretching again, but the issue feels worse than ever. Today after my OHP and pendlay rows my left shoulder felt excessively sore despite warming up extra and doing exercises that I found recommended online.
I'm really worried about injuring my shoulder. Should I just take a week off entirely from lifting aside from the mobility and shoulder work to see if that helps? Honestly the stuff I've found online is half broscience and half people finding things by trial and error so it's hard to know what's right.
If it's enough to make you feel rested/allow you to recover properly, it should be fine.
I usually just count all of the oil I cook with, but it doesn't matter a ton in the long run as long as you're consistent with your calculations and entries.
Lay offf of it and check with a doctor. Better safe than sorry, especially since you have a history of injury in that joint.
If it isn't throwing off your overall calories for the day, that's perfectly fine.
Any flat or decline chest press.
You don't need to over exaggerate the arch to the point that you look like a powerlifter. If you're retracting your scapula back and down while keeping your ass on the bench, your body will naturally arch a bit. No need to overdo it.
Deloads also are caused by cumulative fatigue. Lowering the weight and working back up again helps push through said plateau easier than trying to force through it.
Whichever you're more comfortable doing for an extended period of time. You'll end up doing both several times in the long run, so it isn't life or death as to which you choose first.
Whatever you do, don't be indecisive and flip flop between goals. That's the easiest way to get nowhere.
My apartment complex has one of the typical 3 in 1 weight room sets that allows the following:
-Seated/lying leg curls
-Lat pulldown/seated stationary row
Also there's a set of free weights
What should my weekly workout be if I'm 6'2 225 lbs?
>browsing 4chan at work
Are you retarded my man
Yes. Expect to pay around $120 US. Saucony, Asics, New Balance, ect. Find one that fits the shape of your foot. Running stores will help you but you can find out yourself.
Nike running shoes for example aren't great past 3 miles. There ones you'll be getting won't look cool either so don't expect them to.
Yes, avoid them until you can get your knee checked out. Better safe than sorry.
It's more important that you can keep your body tight/drive your feet into the ground. Some people prefer doing so with a flat foot, others only do so with the balls of their feet. Either can work.
Any program that encompasses the exercises above. I'd still prefer for someone to be able to start out with a barbell/free weights though.
My quads are too big to keep squatting (T-rex, fuck SS) but I want to increase upper body strength and size, what kind of program / routine should I do?
Current thoughts: Do a P/P/L but skip the leg day and increase frequency. P/P/off/P/P/off/P
>Is Keto necessarily any better than Calories in Calories out?
that is what i had thought too, until i heard mark sisson talk on joe rogan's podcast about it.
turns out i was doing it wrong...
still not any faster than any other caloric deficit.
try sugar alcohols like xylitol or erythritol,
stevia is my go-to brand.
the sugar alcohols pass through the small intestine to the bladder, and are urinated out relatively unmetabolized, so there is no glycemic load, no calories to speak of, and no pharmacological implications...
supposedly it gives headaches and diarrhea at high doses, i have eaten quite a lot (went through a stevia soda phase) without experiencing those side effects, so i am assuming you would have to eat a fuckton (i.e. an american dose) to approach that.
also, as long as the glycemic load is low, you can totally use honey or whatever as a source of carbs, they just won't be very satiating, so it isn't optimum for cutting weight.
I can bench 85kg (187lb) 3 sets x 6 reps. Is it possible that my 1RM is 100? Calculator says that it is, but for me it is hard to believe, since there 3x6 are at the limit of my strength
I need my 1RM for a routine, but I don't trust the calculator online. Does anyone can confirm or disprove from personal experience?
Tweaked my shoulder. Think it was from a shitty incline bench rep.
If I put my left arm straight out and rotate my hand towards my body, I feel pain in my shoulder.
Although other motions (lifting arm above head, etc) doesn't cause pain.
Anyone know what exactly I tweaked? Rotator cuff?
Also any stretches and shit that can help healing?
I need a perspiration remedy
Im not overweight, have a normal build, and dress lightly but still get massive sweat stains on underarms within 30mins-1 hour even when just sitting down in an air conditioned room or walking in freezing weather. Ive tried multiple "clinical strength antiperspirants" (non prescription) and while they help a bit its still not enough. Keep in mind that this is day to day life at class/work and not even at the gym.
Are people supposed to stand still on escalators? My mall doesn't have conventional stairs and I'm tired of people clogging up the escalator near the food court and just standing there with their stinky food court greasebags smelling up the place. I thought you walked up them like normal stairs but you got to the top faster.
Signed up for a 5k in two weeks, I already run roughly 3 miles twice a week so I'm hoping it won't be too bad. However, I don't just want to finish, I want to beat all of my friends who're doing it, one of which is /fit/ as fuck. I had some thoughts.
Should I stop lifting while I'm training or do you think it will help? I'm already going to run more.
I have no clue how I should focus my diet while I'm preparing. Does it make more sense to up my carbs? That seems to make sense.
What do you think about "Making the excessive slow" as a way to make it more effective?
In japan the left lane is for people that move while using the escalator, and they push you if you are in the way.
In Mexico they are trying to make conscience about it, but fatties get mad.
In that case, there's not much you can do I guess.
For me the problem subsided after 4 weeks of physical labor, maybe decrease running distance and up the pace. You want to sweat a shitload during your cardio.
And wear light, black clothing.
How hard is it to completely fuck up your metabolism? I was doing a high protein low kcal diet similar to a psmf but with a bit more carbs for the past 6 months and lost 80 pounds. Im 185cm and I was eating about 1200-1500 kcal a day. Now that ive gone into as bulk only eating 300 kcal above my tdee (I spent 3 weeks slowly upping my calorie intake) I seem to be adding weight on extremely fast so is it possible that I tanked my metabolism and my tdee is alot lower than I am calculating due to a low BMR? Also is there anything I can do to fix this?
It's a cultural thing. In Germany, this issue shows whether you're in a big city or not.
In big cities, people stand on the right and walk on the left. In smaller cities, people stand wherever.
You've got 2 weeks for the race. It's much too late to prepare.
Basically you have 3-4 training runs left, since running more in a week doesn't help, and you should taper off in the week before a race.
All you can do now is run 4k as fast as you can 4 times, time your runs, and run the exact same pace on race day, powering through the last km on guts and adrenaline.
Should I treat pull-ups and chin-ups like compound movements for upper back and biceps respectively and do 5x5 heavy, or treat them like accessory lifts and do 3x8-12 to failure?
If you're adding weight extremely fast, you're not at a 300 kcal surplus.
If you were, you would add weight at 0.5-1 lb/week.
"surplus" is not related to what your TDEE calculator tells you, it's related to the amount of energy at which your weight actually stays the same.
to me it isn't
just adds 5 pounds to my lifts, and i don't consider that worth the expense.
that cheap-ass six star nutrtition protein powder has 2.5g creatine per serving (and it is the cheapest stuff at walmart, and it has BCAAS and good score on labdoor)
i like the taste over ON's overpriced shit too. (the worst tasting protein is fixable with cocoa powder anyways)
Yoga increases flexibility and stretches your body. It doesn't burn a significant amount of calories. If you want to lose weight you'll need to add cardio or eat at a deficit. Read the sticky senpai
Yoga is a low intensity full body workout.
You won't progress fast, and you won't see changes fast.
But you will progress, you will see changes, and you will have a much lower risk of injury than if you lift.
It's also something more females do, so you won't have to enter into a male-dominated environment to do your workout if that isn't your thing.
I'd like to buy my own oly bar but dont know what brand is best to get?
Home gym fellahs got any reccomendations?
Seen a lot of anons recommend supping zinc. I take a multi with 15mg which is the daily dose, but read that you don't absorb much of it. Any reason to not take half a 50mg zinc pill a day in addition to my multi to see if it benefits me?
If I'm understanding right, you have to take a lot more than that to get to a toxic level.
Can lifting give you a rash?
I have these pink spots on my chest and abdomen. They were disappearing a bit, then I did squats and bench today and they are really pronounced again. What gives?
Unless it turns out you have untapped talent it's too late, by the time you're skilled enough to compete to amateur level to maybe even pro you will start going out of your prime.
Sweating can give you a rash.
Friction from your clothes can give you a rash.
Physical exertion can give you a rash.
Increased circulation can give you a rash.
Lifting combines all of the above.
Noob starting SS soon.
>should I buy lifting shoes? I have the money and want to reduce the possibility of injury as much as possible.
>is the fat burning stuff worth using, I want to lose 7 kilos in seven weeks by lifting at a deficit and meeting my protein needs?
Just use chucks or other flat bottom shoes, if you don't have them lift barefoot. Legal fat-burners literally do nothing, if you want to lose weight that quick look up PSMF by Lyle Mcdonald. Good luck.
You can buy them if you want, but they're not necessary in the beginning. You reduce the chance of injury by getting your form perfect before you add weight.
If you're cutting, you're not doing SS. SS is a routine designed to increase strength fast. On a cut, you can't put more weight on the bar every single workout, as the routine demands. You can still do the same lifts, though.
I don't think my local anytime fitness would be okay with me lifting barefoot.
>legal fat burners do nothing
Oh balls, I was actually researching DNP and it suggested that some legal fat burners do something similar but at a much lower rate.
Like green tea extracts and shit.
I'm really just looking for something that burns calories well above maintenance to guarantee weight loss. Been skinny fat for way too long.
If I've got next to no lean body mass, is it a good idea to cut at two pounds per week instead of one?
It's not like I'll be losing my non existent muscle mass.
Would I be able to make strength gains on that much of a deficit?
>I'm really just looking for something that burns calories well above maintenance to guarantee weight loss. Been skinny fat for way too long.
Counting calories is the only thing that guarantees weight loss. If you don't want to count calories (protip: you should!), the next best thing is exercising 6+h/week, lifting and cardio, AND limiting carbs AND cutting out junk food, alcohol, soda and sweets entirely. Pretty hard to overeat then.
You should do strength training, start cutting at the lowest caloric number that still lets you eat 1.5g/kg protein and enough fiber, and see if it works. Don't go under your BMR.
If you feel like shit, are tired all the time, or your lifts drop, do a 500 cal deficit instead.
Oh my calories are counted, I'm on 1,600 atm.
My goal is to do the 3,700 calorie requiring ss and get that monster deficit going.
I started with the workout plan I got form a menshealth magazine and it doesn't really seem to be doing anything for me other than gradual tricep gains.
The problem is I'm at ~20% bodyfat and want to cut to somewhere around 10-15% and then lean bulk from there.
I would rather lose fat than gain strength at the moment if that's what it takes
Do some dumbbell accessories after your regular workout if it bothers you. But everyone's asymmetric.
Sounds good. Sodium will be high, trans fats will be high, but if your blood pressure is fine, go for it.
By doing it correctly.
Is it okey to feel dull pain in the upper back after dead-lifting ?
Do i do bench press correctly even if i don't feel it in my chest at all? I believe i do the form correctly. Upper back a bit up, chest up, feet straigt on the ground and shoulder-plates pressed together. I'm holding my little-fingers on the marks of the barbell.
Do i need to feel soar in my muscles to have done a proper training session? I'm having a hard time when i'm training but i feel okay the next day. Just a bit tired in my legs sometimes.
I'm following the SS program.
Hi /fit/, I have finally been consistently working out for the first time ever, not a ton yet, only two or three times a week for the past couple months. I'm still making gains and increasing my endurance little by little each time, which I understand are "noob gains"...
My question is this: When I first started a while back, after each workout my body would be sore in a good way and I felt that good kind of exhaustion, but recently even though I am pushing myself to my limit on every individual workout, after I'm done I don't feel that intense soreness and exhaustion anymore.
Am I doing something wrong or is this a good thing?
Am I going to die?
What about just eating at maintenance, I really don't want to lose too much muscle but I do need to get my body fat percentage down near %20.
Or at least make my pot belly less intense.
Because it changes their hormones, which changes their hunger feelings, appetite, satiety and eating habits.
Strict calories in calories out only applies to people who count and weigh everything they eat, which 99.5% of all people don't.
If you go by feels, hormones can fuck your shit up.
Water weight fluctautes a lot in women. Hormonal shifts can cause increases in appetite. Being in a relationship (often a confounding variable) can cause people to become complacent and get fat.
People lie about how much they eat. AT THE MOST research supports a possible, modest weight gain (water) of 5lbs initially. Anything more than this and you're pigging out.
My buddy gave me 4 weeks of oral Anavar (about half a cycle). He did half then decided to stop, so I took it off his hands.
Is it even worth it to do a half cycle?
What kind of results should I expect?
Can I slowly ween myself off, or do I need to get a PCT?
Im relatively prone to bacne...do most guy break out from using anavar?
Obviously I am going to do my research, but I am hoping to get a few quick answers on here.
I am 5'11 175lbs lifting for 3 years
I have chronic migraines since I was 9. I find that drinking a fuckton of water helps the best and not sleeping in too long, as well as eating. Other than that any pills do fuckall for me but they might for you.
Also you might want to get that checked out just in case of tumor.
Pain is never normal.
You can progress without feeling sore the next day. That's normal. Just make sure you're increasing the weight like the program says.
Your form question is impossible to answer without pic/vid, but you don't have to "feel the burn" in your muscles for the exercise to work.
I wouldn't even call it pain because it's barely there and it goes away 10 minutes later. But pain is pain i guess? There was another anon here that said that dull pain is nothing to worry about while sharp pain was something i should care about. But i guess this doeskin count for the back ?
The thing with the bench press is that i don't even feel that my chest is working. Do i need to activate it? Will i start to feel it when i get more arm and shoulder strenght?
BMR is how many calories you burn by just laying in bed doing nothing.
If you set at a desk all day your TDEE isn't far from your BMR. If you haul hay all day, your TDEE could be double your BMR.
What is your job?
Work out what your daily calorie use is, there are plenty of online calculators.
Eat less than that.
Most men aim for a -500 deficit because you can still eat healthy at 1,500 calories.
More or less, yes. The rate of weightloss will then be based on how active you are. Typically though most people use their TDEE to determine total cals needed and subtract 500.
The numbers vary from 1.2 multipliers, for very sedentary, up to 1.7 multipliers for very active individuals. However, eating at your BMR should result in weight loss because BMR doesn't factor the rest of your movements.
To give you some numbers, at 2000 if you live a pretty sedentary life you will burn 2400 calories a day. Which means you will burn "about" 0.8 lbs of fat a week. If you were workout 4-5 days a week and are generally active you might use a 1.5ish multiplier meaning you could eat up to 3000 calories a day. Which means you would lose about 2 lbs weekly eating at your "BMR".
So depending on your goals, the time frame from your goals you may need to eat less, even under bmr depending on activity level.
Ahh okay. And is there a "best" rate of fat loss per week? I believe the sticky mentioned 1 lb per week being optimal, but can I go beyond that without detrimentally affecting anything?
im autistic and I hate waiting around for people in my school gym to finish their workouts when they take fucking forever
the place where you do deadlifts/power cleans is almost never open to the point where I just leave without doing it most of the time
how hard am i fucking up my SS progress without doing deadlifts/powecleans every workout?
No, you can't.
You can aim for 2lbs a week, but it'll impact your energy levels, make it hard to eat healthy, affect your social life, and probably also cost you strength.
1 lb a week is the max that's sustainable long term if you aren't obese.
Hard numbers suck, I will say for most people (non-obese, just either overweight or wanting to cut) no more then 1% of your bodyweight (IE: 1 lb for every 100 lbs you weigh). For larger people such as obese or morbidly obese they can typically lose more, 1-2% a week initially then back toward 1% as they diet down.
So if you were say 200 lbs, about 2 lbs a week is likely the most you want to lose. however 1-1.5 is likely going to be easier to stick with and is likely more reasonable since weight loss can be a bit streaky.
If you were say 350 lbs, then at 1% it would be about 3.5 lbs a week, but realistically someone of that size could likely lose double that for a short time without much issues.
So assuming your a relatively normal person, looking to lose a little weight. 1 lb is pretty safe/standard and fits nicely into most peoples week as its just -500 a day, calorie wise.
It's going to be difficult losing more than 2lbs a week on average without having quite obvious effects, tiredness, aches, concentration issues.
The early weeks may see large weight fluctuations due to water weight changes, but if you are 500 calories under it'll average to a range of 1-2lbs until you reach a normal BMI.
If you are not losing weight after 2-3 weeks and you aren't under 1200-1500 calories reduce by 100-200 and make sure you are calculating what you are eating and see what happens.
Lifting burns more than just running, if you want to burn calories from cardio you need high intensity stop start stuff like a work out circuit or
>sprint for 30 seconds
>rest for 30 seconds
>repeat ten times
Do i have digestive problems? I take 3-4 gigantic shits every day and have horrible farts. What's more, i havent been gaining weight despite eating 3600 kcal a day at 175lb bodyweight. I eat five servings of veggies as well as beans and sweet potatoes so i doubt its a fiber deficiency. I do eat a ton of carbs, so could that be causing it? Really at a loss here. I could eat more but i dont even do cardio or anything so it seems nuts that im barely maintaining.
Man I'm tired AF today, could't get to sleep until about 3:30 am last night and worked 12 hours starting at 9 am. I usually go to the gym after but idk if i physically can keep up. Do I just say fuck it, man up, drink some hot coffee to wake my ass up or fuck it stay at home and just work out on the pullup bar and maybe jump rope and shit? I dont lift TOO much yet my heaviest is squats at like 190lb, bench and everything else is right around 100-120 lbs.
I'm on a PPL, about a year into lifting. SS for first 6 mos for a bit of history.
I've incorporated Diddys into my Pull days obviously and here's how Im doing them.
10xwhatever I barbell row for warmups
1x5 comfy 5x5 weight
Last set is a 1RM "Heavy" Pull
I'm adding 5lbs to my 1x5 and 1RM every workout. In my routine this happens twice a week every two weeks. Am I omw to snap city doing this? My form is good.
How do I not be a salty bitch. I started lifting about a month ago and started going to the gym last week, but I see guys curling more than I can squat and I just feel like killing myself. I want to get better but where I am just feels so shit.
How's PPL mate? I'm some months into lifting myself, with SL 5x5. I like it but I want to add exercises, especially for my arms, and I don't want to progress my DL and squat any more for now.
Absolutely no reason to, buy a big bag of frozen berries or bananas to fix the taste, which desu isn't really bad it's just neutral. You should cut sugar out of your diet in general, it's poison, makes you overeat and you don't even feel good for longer than 30 seconds after you eat it
So I've been going to the gym for about 7 months, consistently, never missing a day, and I look exactly the same. Overweight. But I really am getting stronger, my lifts are going up, and I miss not being in the gym on off days. So I just started doing power cleans and on my third set some Paki cunt comes over to me and tells me how I should start with deadlifts and that I look like a novice so I shouldn't do "clean and jerks". He was nice about it and I'm passive to begin with so I just accepted it, said thank you and left the gym.
Should I not be doing power cleans? I just started SS from 5/3/1 and in the guide I redyit says after month of SS start doing Cleans. I just feel so lost sometimes just because visually it looks like I've not stepped foot in a gym.
There's a question in there somewhere.
I'm on ICF and my OHP is trash. Is there a benefit to adding in a few more sets of a shoulder exercise or should I just add in more time under tension and slow down my reps? I want bigger shoulders
>What is a good substitute for dips?
Very close grip bench press. Like doing v-pushups, so it's fully activating yr triceps except instead of a shitty long set you can just put bigger weights on and do 5-8 reps. I can't even do a dip when I'm done with this set
Would there be benefit to me using yohimbine before fasted high rep lifting (15 reps 45-60 seconds time under tension) Or should I just take yohimbine 30 minutes before I finish workout and do cardio afterwards (LISS in this case) I can handle yohimbine well.
How do I get into this thing without looking like an uncoordinated autist?
Its nice and gains come fast but dont neglect SS or SL as they teach you vital bar control and form that many people lack. Stay on your routine until you feel your form and body is ready to move to the next step, most PPLs require much more recovery. Im glad I did and felt like 6 mos was a good base for my switch. If you do decide to check out Coolcicadas and add diddys to Pull days.
I get this sharp pain in my elbow when I try to curl. It's like on the outside of the elbow, right on join, close to my body. It happens when my arm reaches about right angles. I don't feel anything when I'm not lifting anything, but even a light 5kg and it starts hurting. Any idea what it could be, and should I be concerned? Will it heal on it's own if I give it time? It doesn't come up on any other lift, just the curls.
Your question is whether you should stop doing an exercise that's part of your routine, because some random Paki cunt told you to stop doing that exercise.
Think about that for a second.
if your rows are bad add back excersises. i.e. cable rows 3xF or any other machine excersises that isolate back. One thing I learned about barbell rows is that wearing a belt really helps to force your body into the right position. Myself tho, bench was always stalling so I added shoulder and tri isolations to help. Bodybuilding.com is a great place to find excercises and form videos for whatever youre needing.
Good genes. I know some girls who can go from chestlet to a solid C cup. Maybe they were just using push-up bras. I wouldn't know, because I don't stare at womens boobs all the time.
I'm a guy, I need to lose weight. Been lifting for 8 months and been seeing an increase in my lifts but not in the weight loss department. Could also be what I'm eating.
I have cut out all sugar, sodas, junk food for the past 8 months. Never really saw a decline in weight. I am now tracking my calories in myfitnesspal but I really do feel like I'd be losing weight going to the gym 4 times a week for 8 months not missing a day.
What is your reasoning for avoiding hypertrophy?
What >>35938901 said. Incline press hits the clavicular head of your pec harder, vertical hits the lateral delt harder. Both work the anterior delt.
Try mixing up your diet/cutting back on the vegetables a bit and see if it helps.
What type of curl? Straight bar curls can occasionally aggravate the elbows.
See if switching to an ez curl bar or dumbbells helps alleviate the stress.
I'd probably just use it with the LISS.
Highly individual. If the scale isn't moving down in a week or two, increase the deficit.
Stop touching it.
Well I was doing ABxABxx 5/3/1 for about 7 months because who I was lifting with was doing that. And that was my first time lifting. Now for the past month I've been doing AxBxAxx, BxAxBxx, but I really like being in the gym so I usually go in on another day and do the step machine. And sadly I am not very active outside of the gym. Changing that and going to walk for an hour everyday starting today.
I went from 5/3/1 to SS after 7 months
I'm in the same boat. I don't plan on being in a fight any time soon, but I don't want to be afraid of confrontational situations. To add to anon's question, what is the most practical martial art for self defense?
I just don't have any desire to get big and I just want strength. Obviously the hypertrophy comes with the strength gains, but I guess the main reason is I don't want to buy new clothes (read jeans) since I'm fairly skinny/small right now.
I don't trust the packaging though, for whatever reason.
For information about sups, Examine.com is GOAT, and ratings/tests, Labdoor is GOAT.
How do you guys structure your deadlift sets?
I'm currently just doing warm ups then one set of work weight but I feel like this isn't enough.
Thought about doing work set then dropping 40kg and doing sets back up to 20kg below 1rm
>thinking all barbells are the same
Drink a couple cups of milk or something.
Warming up to a couple max sets is usually the best way to go.
Upper lower or push pull splits. Try Lyle McDonald's generic bulking routine or PHUL.
You have the right idea. Heavy lifts with reduced volume are usually the best way to go for maintaining LBM on a cut.
A set or two of accessories can't hurt.
Just stick with strength programs and you'll be fine. I guarantee you won't get huge overnight.
Try checking out Candito's stuff.
Do pectoral muscles workouts really help with sagging breast tissue, even if the chick has like a D cup and up?
I'm 5'7" at 135 with around a 6-7 bf. How do I get out of twink fucboi mode without gaining fat?
I don't think so. Post a pic.
Maybe a bit, but it won't be able to firm up the actual fatty tissue itself. My gut feeling is that with lifting, it's less the pec making the breasts look better and more the change on posture/overall development.
Current stats are 217lbs, 6'0", been doing some SL stuff for about a month or so, and I'm sprinting as soon as it warms up a little. Tracking calories and not eating complete shit as often as I can. Is dropping down to 180 before May a realistic goal?
>You have to gain fat to gain muscle, without taking drugs.
I hope this isn't true. I really want to put some mass on but having the slightest bit of fat on my belly drives me nuts. Sort of a mental issues I guess.
My creatine just arrived today, but I'm not lifting today. However, I am tomorrow, and I hear creatine takes about a day to make it's way to the gut. Any truth to this? How many hours should I take creatine before working out to feel the benefits?
I'll start taking it post workout after that.
Start taking it daily, don't worry too much about timing. Its effects are most pronounced at saturation levels anyway.
Just set an upper limit to your bodyfat percentage for your bulk.
You have to gain fat on a bulk, you don't have to get fat on a bulk.
30 pounds in 3 months is going to be extremely difficult. Any reason you're setting that as your cutoff date?
>30 pounds in 3 months is going to be extremely difficult
You can lose 30lbs in a month without too much struggle. You may lose a tiny bit of gains, but that's the price of quick fat loss.
Yes. Consider it a daily supplement.
I didn't say it was impossible, I said it would be difficult, especially if you haven't dieted before.
Look into PSMF (protein sparing modified fast) approaches if you're interested in extremely low calorie/fast dieting. The Rapid Fat Loss diet by Lyle McDonald is a particularly good example.
You should take it EVERY day.
It's not a drug, it's an amino acid. It's just not found at high enough doses in most foods.
Really low calorie consumption, ECA and cardio. I was able to lose 30lbs in a little over a month by consuming 1500c or less a day, running/walking off 500 calories+ the energy burned by lifting 6 days out of the week and taking an ECA stack 3x a day. I was also taking modafinil, but that doesn't noticeably effect my appetite.
>try going to the gym fasted before work
>nearly pass out after two sets of squats
How the fug do you do this? Should I just deload next time I do fasted?
What lifting routine should a pretty much untrained (a few months of SS followed by a few months of jack shit) skinnyfat who just started PSMF do? Should I just do SS or replace deads and cleans?
Ok, that actually does clear it up a bit. I was treating it like you consume it for a specific purpose. Now I'm thinking it should be thought of as something I need, but I'm not getting enough of.
Ok, thanks guys. I appreciate it.
I should mention I've noticed huge drops in energy. As in I used to be able to run 1.5-2 miles and now can't even run a minute straight. I'm not expecting to make a lot of gains, just to keep what little muscle I have.
It takes a while to adjust. I used to bring a few muesli bars and eat them on the way to the gym or in the change room. Mixed nuts work great too, or apples. But if you're going fasted deliberately, and it's not a matter of not having time to eat, then you may need to deload or go light for a few sessions until you adjust to it.
Work capacity plummets on a PSMF. Whatever lifting you do should be high intensity, low volume.
Pretty much any linear progression program fits that criteria.
Some people do fine with fasted lifting, others take pretty big performance hits. Sounds like you're in the latter category.
Try eating at least something small and somewhat carb packed sometime within an hour or two of your training and see how you do.
What are the best easy meals to make throughout the day? I really want to start building muscle now. I was thinking breakfast hash with ham and eggs and a multitude of vegetables for breakfast, chicken stir fry for lunch, and steak and egg sandwiches for dinner.
Also, what's the optimal time to wait after eating before you start working out?
Could someone form check my squat and give advice as to how not to turn it into a good morning squat?
Up until now I've kept ok form but this was my first time doing 205 and it felt rather heavy, so my form suffered.
Been donig ICF 5x5 for 1.5 months
Nope, just laying down. I'll have heart flutters a couple of times a year, but this one was more intense.
I had a type of cardio myopathy when I was younger, but it disappeared like it was never there in the first place. Though I don't think it's related.
>>35941031 is not me.
Didn't notice the dude watching me in the gym, he was probably resting or something. No matter. All the more motivation to do better.
How's my form look though?
>45g of oatmeal, cup of tea for breakfast
>ham, lettuce, tomato on multigrain sandwich for lunch
>fillet of basa (seasoned w/ salt pepper and bottled lemon juice) and a cup of frozen veggies for dinner
I've been doing nothing but sitting on my butt today but MFP thinks I need 500 more calories to meet 1200 cal and it shouts about starvation if I don't. Should I eat more...? I'm full.
You shouldn't be dieting in such low calories with such a low protein intake.
I prefer adding ab exercises at the end of a workout rather than doing it on off days, but hanging leg raises, weighted situps, and cable crunches are all decent.
If you're not sure how to program yet, you shouldn't be deviating from a pre made routine.
I'm no cook, so I can't really provide any recipes.
It doesn't matter when you eat before training as long as you don't end up with a stomach ache. Somewhere within an hour or two of a workout should be fine.
>You shouldn't be dieting in such low calories with such a low protein intake.
I'm honestly just doing what MFP told me. If it contributes, i'm a 5'4 and 73kg female and I set activity level to "sedentary." It based the 1200 calculation off of that.
MFP has a set carb/fat/protein intake of 50/25/25 (which I normally get fairly close to, although today was more like 50/23/27).
You're saying I should fit in more lean meats/fruits? I can do that.
So how do you guys deal with crowded gyms?
I've been attending my college gym which is typical of many college gyms; looks big and impressive on the outside, but only has 3 squat racks and 3 benches for 40,000+ students. I've been trying to get my lifts in and avoid peak hours, but the gym is always crowded ALL THE TIME. I've tried asking people if I can work in between sets, only to be met with silence or denied as I see frat boys hog the benches for a good 2 hours or more. What do?
I would honestly like to see a much higher protein intake for people when dieting (1-1.5g/lb LBM).
Try starting with an intake of ~1600 calories and go from there. You can always lower intake if necessary.
Can you get a gym buddy to go with?
My gym has only 3 places to barbell bench, and ~8 places to do dumbbell work. I just said screw it and moved to dumbbell benching instead.
Other than that, your only options are to avoid the worst hours and ask to work in whenever you can. Sorry man.