Old one is near bump limit
Can someone give me a minimalist list of stuff I need to buy for a home gym? Only worried about doing the big 3 and THE PRESS, but I not sure if a power rack is my only option.
Well, i'm a fucking newfag in /fit/ but i have been lifting (Tfw homegym and no instructor to ask my shit ;-;) for some months.
My question is what's the best way to cut. I mean how can i lose my bodyfat without lose the muscle i've been building.
¿Adding cardio to my routine?, ¿Just eating less?, ¿both?, ¿eating less and keep with my routine?
Oats, beans, dark green vegetables, chicken
See if you can find a local butcher and try haggling if you promise to keep buying from him. Alternatively IGA or Coles may be cheaper
Spread them out
Yes and no, leg press is basically an ego lift version of squats that is less useful
>Can someone give me a minimalist list of stuff I need
Powerlifting or multipurpose Olympic barbell
Adjustable squat rack (you don't need a huge, expensive power rack)
Super foods is a meme. Eat varied whole foods and you're good.
Depends entirely on how you do it and what the rest of your training looks like. You can't see these things in isolation.
Obviously you won't be able to achieve maximum performance on both lifts in the same session, but that doesn't mean you can't do both.
>Should I be feeling squats in my calves?
Not really. Make sure you distribute the weight evenly over your toes, heel and outside of your foot.
>Also should I do leg press as an accessory for SL?
Not necessary. You're already doing plenty of leg work.
>Am I goblining my own gains by not eating for a chunk of the day?
Whether it makes a huge difference is debatable, but it's not optimal for gains.
Pretty good for fat loss though, if you eat at a deficit.
Been lifting for 4-5 months. My back keeps hurting the next day whenever I do deadlifts. I've deloaded to the point where I'm only using 1 pl8 and worked on form, asked for a spot check, etc. Everything seems to be in order but whenever I try adding weight, the back aches return. What do?
Willing to bet your form is crap. Realize that most people in commercial gyms have no clue what they're doing.
What's probably happening is that you're focusing on moving the weight up and down, rather than simply moving your hips back and forth. This causes you to pull with your low back rather than your hamstrings and glutes, which is a mistake.
Start the movement by pushing your hips as far back as you can without falling over. You should feel massive tension in your hamstrings. Doing this will automatically cause your torso to become more horizontal and move your hands closer to the ground. Simply reverse the motion by unleashing the tension in your hammies - This automatically causes you to stand back up. Finish by clenching your buttcheeks.
Try it now without weight and see how it feels.
>Not really. Make sure you distribute the weight evenly over your toes, heel and outside of your foot.
Yeah I may be leaning too far forward
The calf just feels worked at the very bottom of the squat coming up
being a fat shit usually leads to type 2
on a serious note diabetes fucks with your stomach pretty bad for whatever reason
my dad has the same thing with his type 1
he used to remedy it by eating lots of tums and staying away from spicy food
I'm off at college and now that I think of it he has problems with it again but it didn't bother him for a while hence used to
not sure if my dad ever saw a doctor that is just what he told me
did a quick google search and you should look into gastroparesis
it sounds like what my dad has/had
Starting to have to go from 5x5 to 3x5.
OHP has been the first to go.
Should I add more warm-up sets?
Have the last warm-up set almost a working set?
Do a 1xF lightweight set after the 3x5 working sets?
Or is 3x5 enough? Kinda want to get at least *some* hypertrophy.
I'm jumping off of StrongLifts into a more advanced program, but I have a question about set/rep weights.
I understand how to calculate your # rep maxes, but how do I calculate the weight when considering number of sets?
For instance, I can deadlift 285lbs for 1 set of 5 reps. My calculated 1 rep max is 325, and my 8 rep max is 260. But what weight do I lift if my program has me doing 4x8 deadlifts? 260 for each? Or do I calculate lower because I have a higher number of sets?
My squat form went a little downhill last time I worked out. I was struggling to get the weight up on the last set, and I felt it pulling in my lower back more than it should do because I was leaning forward a little too much.
Should I redo that weight and be extra careful with the form, or still add weight as normal? Still being form conscious of course.
>girl 100% obviously wants my dick, I want her too
>we're always flirting non stop, and she made it insanely obvious by trying to stick her tits in my face when I was sitting down at the gym (she pretended to try and reach/read something behind me)
>I put off asking her out cause had no money at all at the time, struggled to even feed myself
>She gave me an obvious moment where she was standing in front of me waiting for me to ask her out
>I didn't cause of aforementioned reason
>She starts becoming salty af at me the next week
>starts giving death stares
>literally insulting me every time I see her, she's trying to pass it off as playful banter to other people
>things die down, we cool again
>She's all nice to me and shit
>she keeps trying to initiate conversation with me, and we act awkward around eachother all the time
Shit is driving me insane, the fuck do I do? I see her at my gym all the time.
Nah, I've been doing a kind-of-split for ~6 months that a mate put me onto before I ever came to /fit/. Decided to check it out, since I've been seeing greentexts from here for years and this place isn't all homos so I've stuck around.
I've made pretty good noob gains, probably nowhere near as good as had I done SS to begin with. I've incorporated squats, deads, OHP and cleans into my routine now (bench was already there), but I realised today that doing them each once a week isn't going to give me any kind of good progress. I'm not intermediate, but also not a beginner.
Any tips after that?
Don't acknowledge how you fucked up.
Just give her some banter back while smiling, and get physical.
Or just casually ask her to grab a bite with you after gym. Then if she agrees, say it's a date.
>What happens if I don't do 70% fat on keto? What if I'm more 42%?
Either you're not on keto, or you're starving yourself, or you eat like 350g of protein a day, which is just wasteful.
I love how in all these videos, people keep to themselves and the only cunt is the person recording it to show other people. Makes me more confident to go to the gym, despite not knowing how to do everything.
getting back into lifting after about a year and a half. Need a form check but dont think I should make a dedicated thread to it just yet
What's this shit I hear about estrogen in the food supply in America? Can somebody explain some more to me? How do I avoid it?
So... What excercise is this power rack set up for? Or is my gym just full of idiots?
Also, why is the power rack always empty the entire time only on days I don't need it?
>lose a steady pound per week
>on my birthday decide fuck it, cheat day bitches
>gain over 2 pounds
>progress of almost 3 weeks clean eating wasted in one day
>party wasn't even that great
Australian here, help me with this shit.
Ive done my TDEE which is 2636 calories???
In Australia we do things in kJ, so my TDEE is 11029kJ???
Ive checked and rechecked and im not sure whether im doing this right or not.
>decide im dont being lanky midget
>figure its still the beggining of the year, there will be plenty of people trying to get in shape!
>get gym membership
>turn up to collect my keys
>gym has about 12 people in it, they're all huge and have probably been going for at least 2 years each
When are the best times to go? Its a 24 hour gym and I want to be around the least amount of people as possible.
My friend thinks it's okay and I've posted videos on here and people have just said my stance is wide. I can't squat at all with a narrow stance though. I might deload a bit and try out high bar
Every trainer at every gym I've been to has told me that deadlifts will fuck your lower back up, even with proper form. I'm inclined to take them out of my program.
What gives? Is there some truth to this?
I've also been told that skullcrushers fuck your elbows up.
Almost everybody who deadlifts and squats regularly gets a spine injury sooner or later. I still didn't drop them because I love them but I'll probably do it soon. Your health should come before ego lifting.
Isolate vs regular whey?
Casein an hour before bed?
4 x 10 or 5 x 5 for strength weight loss?
Is OHP supposed to be significantly lower than everything else in the big 4? ( DL, BP, Squats OHP)
>pic related it's me
careful m8, everybody who lifts knows that squats and deadlifts are NOT safe, despite what /fit/ says. Take the truth around here with a grain of salt, this should help
What are the best home exercises (no equipment) for big arms?
>Is there some truth to this?
Yes and no.
Done correctly, and used correctly, the deadlift is more or less the #1 exercise you can do for back strength and health. However, there's a difference between training for health and training for maximal performance. Even if you know what you're doing, the more you try to push the limits of what your body can do, the greater the risk that you'll hurt something. This goes for EVERY SINGLE exercise by the way - It's just that when you fuck up on the deadlift it's usually the low back that gets hurt, and that can be quite painful (although it is very possible to rehab these injuries).
You're always balancing the risk/reward scale when you train. You can take it easy and more slower but safer progress, or you can go all-out and make faster but riskier progress. And anything in between, of course.
Exercises are simply tools. Provided you have the prerequisite mobility, knowledge and strength to perform them, they will never hurt you until YOU do something you shouldn't have done. Although for obvious reasons, the more weight you can handle, the more seriously you can get hurt. But you'll also make more gains. Again, it's a balancing act.
If you haven't been an idiot about it and just pushed through the pain for a while, it usually won't take long for the pain to go away. This doesn't mean the inflammation has completely disappeared though, and you will be wise to go easy on the area for a while even after pain has stopped.
Don't take ibuprofen as it kills the inflammation that is actually there for a reason i.e. to heal something.
Try to figure out why the issue occured in the first place. Do you have some kind of imbalance or tightness that cause you to move improperly, or haven't you been using good form?
>Isolate vs regular whey?
>Casein an hour before bed?
These are both things that MIGHT help give those extra 2% when everything else is optimized. I wouldn't worry about it. Focus on the things that really make a difference.
>4 x 10 or 5 x 5 for strength weight loss?
Honestly, not going to make a huge difference. Doing 5s will increase your maximal strength (1RM) more if that means something to you. Doing 10s is less stressful and allows you to do more work without taxing your body or CNS as much.
I say do what you like, and maybe make a switch when you get bored or things go stale.
>Is OHP supposed to be significantly lower than everything else in the big 4?
As a rule of thumb, the less total muscle is involved in a lift, the less weight you'll be able to move. And OHP uses significantly less muscle that the other 3 exercises.
That being said, if you're serious about overhead pressing you can still build up some really heavy weights over the years.
>How do I minimise using my hip flexors
First off, I don't see how this that anything to do with stretchmarks? Secondly, the hip flexors aren't a prime mover in neither squats nor deadlifts.
You'll get used to it. It's only in the beginning.
Ass back, knees back. Don't think about the bar at all. Don't worry about how low you get.
Just move your ass as far backwards as you can without falling over, while also keeping your knees back so your shins stay vertical. You should feel massive tension in your hamstrings. Try it now without weight.
Smaller deficit the less fat you have left to shed.
Chin-ups are pretty much your only option.
>If you haven't been an idiot about it and just pushed through the pain for a while, it usually won't take long for the pain to go away.
Oh man, that's impossible. Like 90% of the arm positions are so painful... when I imagine adding weight to that which would only increase the pain.. wow, no.
> Do you have some kind of imbalance or tightness that cause you to move improperly, or haven't you been using good form?
I had tight bicep and chest which is why I started stretching, couldn'T even bp because of it, and it appeared out of nowhere.
Got my bench to 85kg and suddenly something happened and I couldn't bench. Could OHP, dip, barbell bicep curl, everything but bench. A few days ago, after two weeks of stretching, I got into benching again, lower weight a bit because the discomfort was still there, but it was all better. 2 sessions and suddenly one day no idea why shoulder fucked.
I have literally no idea what could've caused it.
I believe that my form was good. Both OHP and BP.
Any idea how long does it take to heal?
What do I do if I fail on my first working rep of deadlifts?
Should I deload to previous working weight and hit it, or just leave it be for this workout?
One month into SS, and I'm 80% sure this was a one time issue caused by not eating enough the last couple days, but wondering what the best thing to do this workout is
>Secondly, the hip flexors aren't a prime mover in neither squats nor deadlifts.
I think he's talking about keeping them from growing, and thus making his stretch marks worse.
Which is stupid, granted.
The reality probably is that this was something you had coming for a while. You've probably been irritating some structures inside your shoulder for some time. Unfortunately we only first realize it when it starts hurting pretty badly.
Lay off the bench pressing for a while. Don't be impatient as this kind of thing will only continue to get worse if you just power through it. If an exercise causes any discomfort, don't do it.
Since I can't diagnose you across the internet, I'm going to have to assume that it is indeed some kind of impingement.
Train the crap out of your upper back i.e. the rhomboids, the rear delts, and the entire trapezius. Make sure to hit your serratus anterior too.
Stretch your pecs major and minor, but make sure to do it in a way that doesn't further irritate your shoulder.
Study proper bench press technique. I strongly recommend Alan Thrall's video on Youtube, as pretty much everybody else does something wrong, in my opinion.
Good exercise choices for you include: overhead presses, power snatches or muscle snatches (if you have the mobility), facepulls, batwing rows, all kind of rows to the chest, rear delt flyes, prone trap raises, bottom-up kettlebell press, Turkish get-up, push-up+, broomstick dislocations, and more.
Also, you may still be able to train your chest using push-ups. Many people can still do those without pain.
Finishing one exercise before moving on to the next is the norm, but you can easily alternate two exercises or more in a circuit fashion.
You can also do two exercises immediately back-to-back - this is called a superset.
The main advantage from alternating exercises is saving time. The disadvantage is that one exercise in some cases can mess with your performance on the next.
If you're new, stick to finishing one exercise before moving on to the next. You can always experiment later.
My left shoulder is killing me on the bench, I've been having to skip my last 2 sets at the gym because I can't go down. The warmup is fine but as soon as I put a plate up it hurts/feels like its going to pop when I go to parallel. I tighten up my upper back and scrunch it together but I still get the pain.
doesn't matter, they're all shit.
Here's what you do:
>eat what you normally eat, but count calories
>weigh yourself after a week
>for every pound you gained more than you wanted (or lost less than you wanted), add 500 cals to your daily meals, and vice versa.
>repeat adjustment every week
>that this was something you had coming for a while
Yeah, I mean, that's probably more likely than it suddenly snapping out of nowhere, the problem is it never hurt at all or was uncomfortable until it just suddenly started to hurt like crazy.
I don't bench, my gym sessions are now: low bar squat, front squat and shrugs (didn't get to do shrugs today so it was just... haha).
https://www.youtube.com/watch?v=mzQ001qBZg4 here's a vid of me benching (it's the first session after stretching, still some discomfort so it was a bit worse than usual, right side is the injured one).
The funny thing is, I recently added lateral and rear delt db raises and started doing rows properly to get rid of the imbalance (my chest and bicep being too tight which was what kept me from benchpressing) and then, after a week or two of that, shit snaps. Actually, all that you recommend I recently, some 2 weeks before shoulder injury, added to my routine - more shoulder work, shrugs, facepulls, daily stretching, shoulder dislocations, everything.
I want to get into power snatch, but well, I tried it once, then for a week stopped because I want someone to check my form and am alone at the gym, and then my shoulder went shit.
Pic related, my routine.
Thanks for help.
hormones don't pass through a human digestive system, they get obliterated on the first pass through liver otherwise you could literally roid by eating enough beef
read a fucking book you moron
1. Is it true average free testosterone has been on a steady decline for any age group over the past hundred years?
2. Is it mainly due to lifestyle, or are there other factors?
3. If true, can it be reverted through a change in lifestyle and without the injection of hormones?
I'd like to see any proof of the third, if it can really happen.
This is more general health than /fit/, but how do you clear up red marks on your face after something has popped? Just started working out so no gains for ages but I want to be able to do something about this asap
It's due to environmental toxins that act similar to estrogen, and actual estrogen in the drinking water from birth control pills.
It can be reverted by avoiding those as much as possible (avoiding plastic bottles is a big one), and taking test.
Is GHB good for gains? I see a lot of talk about and GH but some other talk saying its a good alcohol sub and sleep aid, and thats its main benefit. Its easy enough to make in garage so I'm wondering.
I need help forming a lifting routine. Note that I can only work with dumbbells as I have no partner. Can someone give me a better routine than I already have?
My routine takes a course of 3 days before restarting.
All is done in 4 sets of 8
>Bent Arm pullovers
>Standing triceps kickback
>Two Arm triceps extension
I need one more exercise for triceps
>Stiff leg deadlift
>Kneeling one arm row
>1 at a time curl
>seated simultaneous curl
>Dumbbell side bend
>Cycling cross crunches
I'd really like better exercises for abs involving dumbbells, though I don't want to do a weighted leg raise as I feel they're dangerous and the weighted crunch feels ineffectual
The exercises I have for this are shit, I need better ones involving dumbbells. Got any?
I'm not sure of the difference between a deadlift and a squat when doing with dumbbells.
Calves (This is really tedious)
>Standing dumbbell calf raise
I lift weights to lose weight. I usually run 20 minutes a day, I get tired after that, so I lift weights first.
My diet is where I eat twice a day. I can only eat twice as that's how the lunch system works in my college.
For breakfast I eat a bowl of oatmeal and an omelette. If either of these aren't available then I switch it out with a bagel that has peanutbutter or cream cheese. Or a bowl of yoghurt with granola.
Breakfast usually amounts to 400- 500 calories.
Dinner I pick 1 plate and a side of salad, amounting to 400 to 500.
Thus my total calories for the day is about 1000 - 1200. Sometimes I get weak and go up to 1500. I think I can get away with this as I'm 5'6", 154 lbs. and male.
Any suggestions? All help welcome. I'm trying to reach 120 lbs before I start bulking.
What grip do you prefer for front squats. I've been trying to incorporate them into my routine but I don't feel comfortable with them.
Clean grip my wrist kills me by time i'm done. If I use the cross grip it feels like the bar wobbles all over the place no matter what I do.
Tips? Videos to better explain? Any wrist exercises or anything you do to keep them flexible enough for the lift?
Squatted today, fixed my form and bumped up the weight. Really had to grind out the last few reps, but kept my form together.
Then went and did bench, rows and dips. Again, bumped the weight up and all that.
On my way out, I noticed that my upper body was wrecked, but my quads, flutes and lower back all felt fine. Have I reached the point where I'm not getting leg doms anymore, or am I just not noticing it because my upper body was the more immediate ache, and distracting me from my legs?
Obviously I can't speak for everyone but I can tell you there was this wierd feeling with the squats i've had when I was starting SL.
From about Bar --> 115 I hardly felt it (with the exception of the initial "DOMs" when I first started it.
Then 115 --->145 I started to finally feel like I was working out my legs. Then 145 --> 195 I went back to hardly feeling shit, I would sweat when I was done with my 5 sets but my muscles were fine.
Around 200 ---> 225 I started to really feel it in my quads, less so in the glutes but really hard in the quats. Now that Im over the 225 hump, I'm back to starting to feel it in my glutes again.
So not sure if this is all anecdotal, but that was my experience with squats so far.
I live in Albania(god why). need belt. Most websites wont ship here. Found some on Amazon/ebay like 10 mm thick but idk if I should order. Are good belts just about thickness? Any brands you'd recommend?
My squat PB is 82, while my current working weight is 70. My deadlift PB is 130, and my current working weight. I'm on SL 5x5.
Why is my squat so much weaker than my deadlift?
Also I'm getting legit worried of deadlifting another 5kg next time, my lower back muscles are aching a bit now. What do you suggest I do?
Good belts should be 10mm or thicker and the same width all the way around. Those gay belts that are thinner in the front are nearly useless. I prefer single prong, but double is fine as well.
Unless you are in a Fed - skip the lever belts. They are not very practical for day to day lifting. My personal preference is the Rogue Ohio belt or a best belts custom. I use both about an equal amount.
I usually sleep over at my gf's place and sometimes during the middle of the night I wake up with intense sexual cravings for her, she always obliges me so it's not like a sex deficiency thing. Like, I'll hang out with her before bed and not feel any lust, but often during sleep I'll wake up to myself feeling her up and getting ready to bang.
What's up with this?
Only started lifting again on Saturday, after a long period of very limited physical activity. Really want to do cardio (jogging) as well. Is it a good idea to do this on days where I already went to the gym or not?
hey man. I just started lifting again too and started doing cardio on off days, at least 1 hour of bike at good cadence (at least 80RPM). At the start you'll fight the urge to not doing it but when you actually do it you'll feel good. also heart gains and more calories to eat. It's up to you really. good luck
>Note that I can only work with dumbbells as I have no partner.
Neither do I and I bench 85kg, squat 103 and have no safety bars whatsoever because my gym is basic as girl wearing uggs while drinking starbucks coffee
>Eat less keep with routine
eat less and TRY to keep with routine. Depends on how much less he actually eats.
>Eat better primarily, less fats and whatnot
less fats? lol no
>And don't expect to make strength gains
You're in close proximity with her when she's in at least a partially unclothed state, shit ain't rocket surgery
Sure, just give yourself some time after lifting for your heart rate to chill and get some food in you in the interval as well if you want to be prudent. Also make sure you are eating enough if you're trying to gain
Find your TDEE then subtract 500 to 700, weigh yourself every day and take your average from week to week to determine your rate and adjust
Squat should be weaker than deadlift to some degree, if you're running SL then your deadlift will probably plateau before your squat and then your squat will catch up
Just increase by 2kilos if you don't think you can increase by 5 and foam roll if your back is aching
Either do lower weight that you can do all the sets within whatever rep range you're going for or increase the rest time
Generally if you can bench a weight for 5 reps then take up to a five minute rest you can get it again for those same 5 reps
Feeling "wrecked" immediately after lifting isn't from muscular breakdown but from glycogen depletion. How much your body aches isn't equivalent to how much the muscles have been worked don't worry about it
The best way for clean grip not to kill your wrists is instead of having your whole hand around the bar with it's racked on your shoulders is to just have one or two fingers there instead, requires much less wrist flexion and they serve as a mental cue for keeping your elbows up and keeping the bar stable
Month and a half into SS, my knees hurt the day after doing heavy skwats.
What are some causes of knee pain? Thinking about it now I don't think I was warming up enough before getting underneath weight with the skwats.
What does +1kg mean?
B Light Volume day
OHP 3x5 +1kg
Front Squat 2x5 +1kg or another squat variation (pistol, split, etc)
DB Supinating Curls 3x8-12
Triceps Pushdown 3x8-12
Rear Delts Flys 3x8-12
I got a routine from Trappy but Im too shy to ask her what those mean ;-;
Should I add 1 kg each time I do the workouts, or 1 kg per set? Or something else? Enlighten me, /fit/
i'm back to the gym after a year off. i would do some week of SS just to prepare myself to an intermediate program.
1) i remember my PR, what %pr use for the first workout?
2) 5lb increase for every workout would be too much? i'm not a noob ( bench press is 1.25bw, squat 1.6 and dl 2.3) and so i won't gain strenght so fast and i don't wanna to get stuck after a week
ok, thanks. I've been working on my OHP form (doing them the way Rip teaches in that art of manliness video and in the SS book) but I'll take a video and post here to make sure I'm not missing anything.
Deload only after failing to get all your reps in for 3 days on which you do that exercise in a row
If it's early on you either started at too high a weight or aren't eating or sleeping properly
Have a multivitamin, just the basic adult one from Centrum or Nature Made
The majority of your caloric intake at least 60% should be from fat. Net carbs (carbs minus fiber) should start at 20 grams at the absolute MAXIMUM and decrease as necessary to enter ketosis, only eat fibrous green vegetables to get those carbs or your toilet sessions will be terrifying
Rest of caloric intake will come from protein
You can get ketosis strips that you piss on to determine whether you're in ketosis or not
Every week or other week or so have a 12 to 18 hour window of refeeding a shit ton of simple carbs if you're lifting weights to replenish glycogen
Form is probably fucked up should post a form check or watch this
Not warming up can be a problem too since they're your first exercise, the book tells you the proper protocol for warming up, read it
Add 1kg to the amount of weight you did last time you did the exercise
The exercises without the +x kg are assistance exercises that can be done at whatever weight is comfortable to get all the volume in
After a year I'd clean slate try and figure out the new 5 RMs like the book tells you for your first session with each lift
Should be able to linearly increase for a long while though if you have a decent base of muscle memory built up
General rule is can take around half the time you took off to get back where you were so less than 6 months if you're working consistently
Peanut Butter, Milk, Bananas, on their own or put them in a sandwich with honey
Congratulations you get to periodize now
Read up on the Texas Method and 5/3/1 for the most popular introductions to this style of programming
peanut butter + ice cream + olive oil
that form is pretty bad desu
>feet pretty much pointed forward
>knees going way too forward
>more good mornings than squats
>vertical video sideways
1/10 try harder
>here's a vid of me benching
Extremely shitty form, no offense.
You have no arc in your upper back (you should attempt to point your nipples to the ceiling)
Your elbows flare out completely after the first couple of reps
You push the bar too far i.e. you lose upper back tightness in order to push the barbell as far away from you as you can, which you shouldn't. You need to learn how to straighten your arms without letting your shoulder blades slide apart.
>feet pretty much pointed forward
at 30degrees senpai, more out? idk man, i tried that and it felt weird/bad
>knees going way too forward
I'm sorry I have shit proportions
>more good mornings than squats
>>hit below parallel
>vertical video sideways
i actually have tried and failed at fixing this, you got me
Thanks, I've dodged it because the text was long.
Should I do this even though only my bench and deadlift are reaching maximum potential for a beginners program? OHP stalling is a classic, but my squats are currently gaining again because I recently had a knee injury that only really bothered my squats.
Been lifting for about a year and I can generally do 30 lb for isolated movements (eg bicep curl) and 110 on compound movements (eg bench press). Is that sort of ratio normal or do I need to step up my curl game?
>i tried that and it felt weird/bad
it should, lifting shouldn't feel "comfortable"
>I'm sorry I have shit proportions
this has nothing to do with it, stop making excuses
>>hit below parallel
you can still do this without turning the squat into a good morning.
you asked for advice, stop defending your shit form. Or fuck off and go back to blowing out your knees.
>It's not supporting your form after all.
you'll be losing strength gains on your forearms and grip. Not worth it if you ask me. Try a hook grip first and adding grip strength exercises. You shouldn't be using a strap until you're well above 3plate.
Red meat of any kind, Pork of any variety, Duck/Chicken/Turkey, Spinach, Bell Peppers have a fucking great nutrient profile, Cheese of any kind, EGGS and don't you dare throw the yolk away
Macadamia nuts are expensive but a great way to get extra fat grams when you feel full which you will constantly because of how satiating that level of fat intake is
Also any alcohol at all can kick you out of ketosis and some zero calorie sugar replacements can as well
"Maximum potential" for a linear program varies from person to person
Generally as long as you can progress linearly you should do it as it's miles more effective than having to periodize
If you want you can do something like 5/3/1 and just linearly increase the main lifts that you still can while periodizing the ones that need it, but that becomes complicated quickly
Maybe just run SS to allow your squats to gain back while keeping the stalled lifts at their plateaued weights or only trying to increase them every third time you do them for example
If your bodyweight is 80 pounds sure, it sounds like you're just fucking around though
If you want to be stronger follow a program that will guide you in doing so
They are only "cheating" if you're training to powerlift raw. That said there are many benefits to building up core and grip strength and they shouldn't be used willy nilly.
If grip strength is your limiting factor on deadlifts use chalk, then mixed grip, then lastly straps in order of severity of additional grip help needed
It's stupid for your grip to keep your deadlifts on the ground so use what you need to move the weight, but at least use your bare hands for your warm up weights
I'm using overhand grip. Maybe I should do mixed before going to straps or as the anon above said just work on my grip strength.
I just failed retarded failing my DL because of the grip.
offense taken, gonna sue your bitchass ass bitchass faggot nigger
I do arch my upper back, maybe the video is not really showing it but I really do, I lay down, shoulderblades together, get fixed and then raise butt, flex my cheeks for firm foundation and then bring my ass up to my torso as if, creating arch and getting tight
I know about the elbows, again, as I said this was first session after I got into it and there was still discomfort, I was very afraid not to fuck my shit up
I often feel benchpress in my lats, which I think is a sign of good form and elbow positioning.
But you are right about losing tightness.
I'll make another video when I can, I think that my pre-injury form was pretty solid - I felt it in my chest, my lats, my triceps and biceps, all the good spots. I was solid, my elbows didn't flare, this much I am sure of as I would always go down very slowly, controlling every moment.
>lifting shouldn't feel "comfortable"
>stop making excuses
>>just because my offhand, minimalist input doesn't mesh with what you're experiencing doesn't give you the right to offer any ancillary information or contradict
Nah, you're being a cunt and not helpful.
>wants me to keep knees from moving forward
>without turning the squat into a goodmorning
>while hitting below parallel
>with long proportions
>and novice ankle mobility
You don't see how this might seem a little contradictory?
I understand my form isn't perfect, that's why I'm here.
>friends starting lifting
>one of them does 10 (squat, OHP, deadlift) x4
>Ask why he doesn't 5x5 each exercise
>he says that it takes a lot of time.
Is he right ?
I tought resting between each set is like 1,5 min
>excuses from someone blowing out their knees
why even come here for help then? you just want an easy fix.
>wants me to keep knees from moving forward
>without turning the squat into a goodmorning
>while hitting below parallel
>with long proportions
>and novice ankle mobility
excuse after excuse after excuse
I never said don't keep your knees from moving forward, I said they're travel well past your toes, they shouldn't.
You're extending your legs before you left your body, pretty much making it a good morning, It being lowbar and hitting below parallel (which you aren't btw) has nothing to do with it. Having "long proportions" is another excuse. And "novice ankle mobility"? Ok bud, stick to your perfect form, you're doing great.
mixed grip, like with straps, should really only be used for HEAVY weights. Like when you're reaching the limit of SS. If you're sub 3plate, you probably shouldn't be using it. Also, if you don't know what you're doing, you're gonna blow out your bicep.
Usually only go for overhand during warmup sets, and only mixed for the working set of 5. Currently 10kg below 3plate. But I'm manlet at 63kg.
Also I can't imagine how I could fuck up a bicep, literally just keeping arms straight. But I guess I could just be retarded atm
because people do stupid things when they're in the process of lifting heavy weights. You're in the moment and all you're trying to do is lift that weight, and if you're struggling, form goes out the window, common sense goes out the window, and before you know it, you're trying to curl with that one arm and then you hear the loudest snap you're ever going to hear.
Around 2800-3200kcal, but brotein is lacking. Could that be it?
>why even come here for help then? you just want an easy fix.
>excuse after excuse after excuse
>>anything that you say that contradicts something i say is an excuse. whether you are wrong or right is irrelevant to this fact.
I don't know what your obsession with 'excuses' is about, but it's not helping anybody. I'm not going to fix my form by 'just getting over it' or 'trying harder'. If I didn't care I wouldn't still be asking you for advice, even though you're a total cunt.
>extending your legs before you left your body
I don't know what this means. I assume you mean I'm extending legs before changing the back angle; how much does this matter? The weight isn't changing, even if I compartmentalize the movements, right? Honest question.
More relevant, how does this affect knees?
>I said they're travel well past your toes, they shouldn't
What's causing this and how do I fix it?
>yeah, you don't care and don't want to get better
>no i do, help
>here's your (You). I didn't bother reading your bullshit.
Erging (row machine) is fucking awesome
Just so you know 10x4 means ten sets of 4 reps
I dunno if you meant that or 4 sets of 10
Either way that's a shit ton of volume for main lifts that you should be doing heavy
Resting between sets at 1.5 mins is fine for beginners but for heavy squatting/deadlifting/benching you will find yourself taking more time as the weight goes up and that's fine
Probably eat more, what is the rate you're gaining weight at?
Okay so first off when moving to an intermediate program using "projected" 1RMs is a bad idea.
Take a couple days to test your actual 1RMs so you have concrete numbers to work from
What program are you moving on to? Most intermediate programs give you percentages to work from
What you can do if they don't is this: Take 90 % of your actual 1RM that you found out this will be your "working" 1RM, then plug in various weights for 8 reps on strength standards until you find out what 8 rep weight has that "working" 1RM and you should be able to do sets of 8 at that weight reasonably
Again though stuff that's programmed at 4x8 in intermediate programs are assistance stuff so you can just go by feel after completing your main lifts just to get the extra volume in without compromising those main lifts
That's absolutely fine
If you want to be incredibly safe with your biceps then make absolutely sure all slack is pulled out of the bar before your pull and make the mental cue to "turn your elbows out" this helps keep your biceps from flexing
And do barbell curls at the end of deadlift day, doesn't have to be heavy it's just prehab
Milk is a great way to get extra calories in without filling you up. Don't worry about the moobs shit, no strong research behind it for pasteurized cows milk, if you want to gain weight the utility of milk is too good to pass up if you're not lactose intolerant
Soy milk on the other hand avoid like the plague
Whenever I spend more than 10 minutes walking out and about on campus the fronts of my calves start getting sore/strained. Is it just because lack of frequent cardio or the way I walk or something else?
>What's causing this and how do I fix it?
you're leaning forward and not sticking your ass out enough.
>how much does this matter?
a lot since you're leaning forward. Doesn't matter if it's a lowbar squat or you're below going parallel, you really shouldn't be leaning forward. Keep your chest up. Part of the reason your knees go past your toes.
Not the dude you're arguing with but here
>extending your legs before...
He means that you are letting your knees come forward at an unnatural rate compared to hamstring flexion, think more about sitting back first then your legs lowering to accommodate only when your hamstrings require them to
>toe travel shit
Hamstring inflexibility, possible ankle inflexibility but much less of a factor
Use deficit SLDLs to work on that and foam roll the underside of your leg after every squat day
By the fronts of your calves do you mean your shins or your actual calves?
Just sounds like you're doing more walking around than you're used to but heel striking while walking can cause that pain
As long as it's not a sharp pain it's not a technique problem that is worrisome
My new job requires me to be at home between 9am-6/8pm most days, during the day, I might get a 5-15 minute break every few hours.
Question is, Would it be acceptable to do a warm up, and work on a muscle group for these 15 minutes.
Example would be..
9am Start Work
9:45 - 15 Minute Break (Warm up, and 3x8 set of OHP)
10:45 - 15 Minute Break (Warm up, and 3x8 set of Side Lats/Front Raises)
This might go on for most of the day.
So I've got my hands on a bottle of Yohimbine HCL capsules.
I did a lot of research on YHCL but I still can't figure out how to change my diet.
I thought about fasting until I'm done with my daily dosage of YHCL, then wait for about 4 hours and then eat (at a caloric deficit of course) just how I normally would - while still getting enough protein. Do I really have to do Low-Carb or go for Keto if I fast till evening anyway?
18 old, what should i focus mainly on?
also, how can i better my posture / symmetry , pic related is me when i tried to stand straight, i was so sure i would be straight...
>18 old, what should i focus mainly on?
>also, how can i better my posture / symmetry
don't stand up straight by trying to straighten your back, stand up straight by taking a huge breath. When you sit down, sit down with your ass/lower back up against the back of the seat.
Just work out prior to 9am
Or after 8pm
Just put your full focus on lifting whenever you do it and not just work it in between doing the fuck else you have to do
You're not exactly running DNP dude you're overthinking it a lot
Just eat at a caloric deficit, Intermittent fasting in addition to Yohimbine has its merits but not necessary by a long shot neither is "low-carb", fucking stupid, either eat enough carbs to be able to lift properly or go full keto
You're a blank fucking canvas, start on a full body novice routine and eat and sleep plenty, posture doesn't look too bad but can't tell without seeing your spinal curvature from the side
I strict press 70kg but bench only 85kg
You literally cant make this up.
First of all thanks for your answer!
If I take my daily dose in the morning at 6 AM before my cardio and I'll fast till 4 PM, I can spike my insulin up as much as I want right?
I know I might put too much thought into this, but I really want to get as much out of Yohimbine as possible.
I'm looking to add swimming to my workout to have cardio that I enjoy doing.
Does anyone have any experience or tips successfully incorporating this?
Also does anyone know of a decent source for routines or general swimming information? Google just seems to send me to magazine websites.
I'm 5'7" 135 lbs with ~20% BF, and would like to get down to 12% ASAP. Is SS the best routine to be on / is there anything wrong with my diet? Eating TDEE (2000 calories) on lift days and 300-400 lower than TDEE (1400) on rest days. Lifts have been progressing decently well, but I'm not sure if SS is compatible with my goals.
Over the course of the past 5 weeks (5 rep working set):
Squat: 85 lbs --> 155 lbs
DL: 155 lbs --> 245 lbs
OHP: 45 lbs --> 80 lbs
BP: 45 lbs --> 85 lbs
You guys think my genetics are good enough for me to get aesthetic as fuck? Is zyzz mode possible even tho I'm 5'6 manlet? Just started lifting before January.
SS is a strength program. Part of SS is to eat a lot to gain weight to feed the strength and muscle growth. Let me say this simply: YOU CANNOT NOT MAKE SIGNIFICANT STRENGTH GAINS AND LOSE A SIGNIFICANT AMOUNT OF WEIGHT AT THE SAME TIME. If you want to reduce your bf, you have to lose weight. You can't lose fat and build muscle at the same time, not within a reasonable period of time. Focus on one or the other. If your goal is to lose weight, SS is not ideal for that. You can and should do the exercises, but don't expect to keep on gaining strength. If your goal is to gain strength and build muscle, SS is perfect for that, but your diet is working against you. If your goal is to gain strength and muscle mass and to reduce body fat, you have an unrealistic goal unless you're willing to wait ten years to see any progress.
no pushup thread. rolling for pushup thread. official 3 digits, 500 max though
Not a ridiculous ratio between the lifts if you have relatively stronger shoulders
Sure, no problems with that, drink water at least though in that fasting interval
Swimming is fucking great
With swimming I think it's best to work on just spending time in the water first, getting basic technique down, getting acclimated
Then start going for certain distances, counting laps, progressing in that manner
Lastly you can start optimizing varying distances for time and trying to improve in that way
Your lifts will progress a little while lifting on a deficit because you're very much in that novice zone
However after a point your lifts will become much more difficult while on a deficit so if losing is your goal focus on losing and don't worry about your lifts increasing
Realize that you should focus on one goal at a time and do it with complete focus
You aren't disabled physically in any way and have all your limbs, yup you can get aesthetic
Just stay consistent over time
Where the shit did the DNP generals go?
I wanted to check up on supplement dosages in the pastebin but I don't see the yellow death anywhere in the catalog
Did the mods finally crack down on suicide?
What programs or type of working out do you recommend for someone looking to lose weight and maintain muscle? Are complex lifting programs the best, at least with the understanding that you will eventually stall slightly earlier because of deficit eating?
Or should you focus on more of a split? I'm relatively strong, if a bit fat and looking to lose about 40 lbs or so. Obviously diet is the biggest factor in that but what do you recommend/like for cutting as much fat as possible.
In retrospect, shins would have been more appropriate. I do have a history of wearing down the heel of my shoes before anything else, so it's likely a combination of lack of frequent walking/running and the way I walk. Cheers.
175 cm and 62kg
That's a diet and less of a workout program. Honestly, I have looked into that and while I might be able to stick with it for a week or maybe even two its not a really a long term solution for me, I just don't see it as a long term fix, just a short term one.
Focus on your diet primarily
Do something without a ton of ancillary volume that allows you to move heavy weight that incentivizes maximum muscle retention while losing weight
Something like a 5/3/1 recovery schema without any plugins or Candito's 6 week can be cycled as well
40 lbs will take you some time to lose so just it has to be an amount of volume that won't wear you down over time while keeping the weight heavy enough
Depends how long before
In general yes, shit gets out of wack in your blood while filtering the alcohol out
mfw I started drinking my shakes with a bit of cocoa powder and it tastes godlike
any reason not to add like one spoon?
Do Glucosamine Chondroitin pills expire?
As in, are they still going to be any use? Ican't find an expiry date on the bottle.
You wild and crazy guy, go for it
Not worthless as an isolation exercise but if you're benching and pressing heavy then they won't hit anything you aren't already
Efficacy has probably flatlined depending on how old they are
It'll make you good at doing pushups and situps and not much else
If you want to get big and strong you should do resistance training, it's a lot easier to progressively overload
I did something wrong while squatting but I don't want to talk about that right now.
My left knee is fucking killing me. The pain is like a throbbing, feels like it's right under the kneecap with some pain extending just above.
Right after squatting the pain wasn't as bad but I tried foam rolling all over my leg to reduce the pain and it didn't help.
I tried icing and it hasn't helped thus far.
NSAID's don't seem to help the pain.
Things didn't get any better after a good night's rest.
There's no swelling or bruising. I had little idea it would get this bad while I was doing squats.
Only thing that feels good is laying down with my leg straight, every other position hurts from a little to a whole lot.
It has been about 24 hours now and the pain has only gotten worse. No visible symptoms.
Anyone have any idea what exactly is wrong with my knee and if I have any hope of the pain subsiding anytime soon?
I'm fairly new to fitness and I'm wondering what the best way is to do warming ups.
Yes I read the sticky, it recommends cardio but /fit/izens often say different things.
Starting with light weights? Running on a treadmill? what do you recommend?
Is it possible to go from 196lbs to looking like this? Would I need surgery to remove extra skin?
>tfw fell for the SS meme
>legs are beyond powerful
Whats a good MWF routine to get my upper bod to catch up?
Sounds like you should actually go to a doctor to get it checked out
It might be okay in time but there will probably be some underlying problem you should begin treating now
HeavyUpper HeavyLower rest Power/Hypertrophy/WhateverUpper Power/Hypertrophy/WhateverLower rest rest
Move the weight through the same range of motion you want to do just far lighter i.e. squat/bench/row the empty bar, then add so you're 30% between empty bar and working weight do some reps, add so that you're 60% between empty bar and working weight do some reps, then do your working weight sets
Over time you can have tightening especially if you're young but you will probably have some leftover skin that might need surgery
It really depends from person to person but only one way to find out for certain, keep going until you hit your goal weight
Read the sticky and follow any of the novice routines: Starting Strength, Phrak's version of the Greyskull LP, and Candito's Linear program are all very balanced and simple for newbies
Note that biking and squatting are far different when it comes to leg work coming from a dude that did road cycling in college so don't be discouraged when you first try squatting properly and that your cycling may suffer a bit when you start resistance training your legs
Phrak's version of the Greyskull LP, you can even do like lighter front squats or overhead squats on the Friday day instead of back squats for variety and CNS rest
Family bucket is how much?
I eat the 8 piece bucket sometimes while cutting, I just don't eat anything else the rest of the day.
It's like 300-400 calories per piece, so it's really no biggie unless you're a skeleton or manlet, in which case just eat less the day before and the day after
Counting calories makes binging an ez problem to solve
I actually just looked it up since I know you 'Muricans have freakishly huge poultry because of all the b12 and heavy lifting you give them, but here in Denmark it's only 233 kcal/piece on average.
This is like a Christmas present, but better.
I'm trying to define my activity level. I sit all day long (student) and just buy groceries once every two days. I train 6x a week, 3 days of high cadence spinning at around 70% HRMax and 3 days of lifting.
Which one would you choose for me? I'm torn between sedentary lifestyle and light active
I tried some oatmeal.
It is quite possibly the most horrible thing I have ever put in my mouth. It feels like I'm eating vomit or pre-chewed food or something.
How do you people stomach this stuff?
Salmon is brilliant, but it can be a bit expensive to eat every day. Generally fish, is god tier food, tho.
One of my favorite cheap meals is brown rice, with broccoli, onion, green peas, lentils and canned tuna. Stir it with some curry paste and sour cream, delicious. You can freeze it in portion plastic bags (pack it a bit flat and wide in the bags), then you can take it right out of the freezer, strip the bag and toss it in the pan on medium heat when you want some.
I hope you make it with milk and not water... Also, ad a pinch of salt, a teaspoon on vanilla sugar (the stuff with real vanilla in it) and toss some dried berries and chopped nuts in there. Banana slices is pretty good in it too.
Is the fact that one of my breasts is noticeably larger than the other definitive proof that I have gyno as opposed to fat being distributed to the chest area?
When fat is stored in the chest area, is it possible for it to be done so unevenly?
Hey guys, I need a little help about my diet, I don't know if I'm doing it right.
This is what I eat:
>Breakfast at 08:00 AM: 40 grs of oat with water
>Morning Snack at 10:30 AM: 2 slices of whole wheat bread with 1 slice of cheese and 1 slice of turkey ham or low sugar marmalade instead.
>Lunch at 13 PM: 120-130 grs of meat or chicken or turkey with vegetables and salads. I also eat whole wheat rice 1x week and whole wheat pasta 1x week.
>Desert: low fat yoghurt
>Snack at 16:30 PM: 1 piece of fruit (apple or peach)
>Pre gym snack at 18 PM: another piece of fruit
>Dinner at 20:30 PM: tuna/chicken/meat with salads.
> 2 to 3 its of pure water during the day.
On weekends I eat the same but I repeat rice or eat some potatoes.
>Monday-Wednesday-Friday: Lifting Routine + 20 min of cardio = 60 min
> Saturdays: 60 min cardio
What do you guys think, am I doing it right? Am I eating enough? Am I eating too much?
>Was 304lbs december of 2014
>Down to 250lbs now literally just eating healthy-ish and doing some jogging and heavy bag boxing in my home gym
>want to actually start seriously getting fit as fuck but also want to gain muscle as well
so /fit/ my question is should I start doing cardio and mixing in weightlifting doing like SS or something or should I lose the fat first then try lifting which is easier?
1 cup of oats, 2 cups milk.
Stir that shit after 5 or so minutes, continue stirring for 10 minutes or so to make sure the oats dont stick to the bottom of the pot.
stir in 3TBsp of honey, sprinkle cinnamon and then mash up a ripe banana and throw it in that.
Add blueberries if you want but a banana makes me stomach eating oatmeal.
>Pretty out of shape, pick up swimming 3 days/week (MWF)
>Sore almost before the first lap is over every time, even after a good month of sticking to it
>Skip last Wednesday and Friday for unrelated reasons, figure at least I won't be sore next time
>Even after a 7 day break I'm sore just like with 1 rest day
It's nothing too bad, I can just push through it, but I'm a little worried I'm not getting adequate rest and might hurt myself
Is this normal? Should I slow down until I get more used to it or just keep going?
Just started lifting yesterday. I have 70 pounds on my bench and incline as my 5RM. Gym doesn't have a deadlift spot so I can't measure that. Alright start for a 5'10 170 skinnyfat or am I behind?
Should I feel sore after every workout?
The first time I went to the gym I did chest exercises with dumbbells and cables and my tits were aching for 4 or more days afterwards.
After that I had a session with a fitness instructor and he set me up a program which involved a bunch of bodyweight exercises. I felt exhausted but I didn't really feel it in my muscles.
My gym (it's at my job so I really don't want to switch) has only as single smith machine, a few olympic barbells with barely any room to use them (no cleans, probably not deads), a full set of barbells, and some circuit machines. I just need a routine good enough to keep me from losing muscle while on PSMF. Advice?
my upper body lifts are severely lagging behind my legs. Should I switch from SS to GSLP for the remainder of my linear gains? 85 lb OHP 130 lb bench 200 squat 245 dl. Or is that a normal ratio?
to preface this, yes I am indeed a retard.
That out of the way, how do I stop myself from going through with a rep when my form is bad? Sometimes during heavy squats my back falls forward and i just insist on pushing it up anyway and now theres a mild soreness in my lower back. Really not trying to take a trip to snap city here but adrenaline always yells at me to push the weight up anyway,
Hey guys, I'm going to start lifting but there's one thing
I have like a weak back
Like legit, after a shift I just want to sit down because my back is like hey buddy let's not stand anymore
if I do like superman's on my rest days am I good?
Slightly active seems like a happy medium accommodating for your level of lifting/cycling and sitting around as a student
Few things you can do better than getting high quality sleep, black out your room, put on white noise if that helps, avoid screens for at least 30 minutes before going to bed, keep your room cool
You don't buy those shitty packets of oatmeal filled in with sugar. Get rolled "old fashioned" oats, cook in milk or water, add fruit/yogurt/peanut butter
Depends on your goals, get bigger if you want to get bigger, get leaner if you want to be leaner, there's no perfect number for your height
Yeah it's uncommon but possible, I wouldn't get too worried about it until you lost weight and got decently lean and it still favored storage of the very little remaining fat unevenly
Anytime, you don't cycle it you just take it or don't take it
You seem to have a good habit of keeping track of all the shit you're eating which is good. I have no idea what your goals are with this diet, where you are weight wise and where you want to go
Eat more if you aren't gaining weight and want to, eat less if you aren't losing weight and want to
Never wait to lose weight to start lifting, start now. If you've never lifted before you can even gain some strength and muscle while losing weight. Just don't let your main goal of losing weight out of focus, the lifting is just an accessory for now.
Shoulder width or a little inside or outside according to your own comfort
Barbell curls don't emphasize either head unless you hold it extremely close or apart
I don't think you're pushing yourself to a horrible extent and the wonderful thing about swimming is that you can't sprain your leg or anything
Try and get better quality sleep if you can't get more hours, follow the tips I gave further up in this comment