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You are currently reading a thread in /fit/ - Fitness

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Old thread is afterlife. Hey /fit/. Just gonna come out and say it. I have puffy nipples. Not absolute gyno level but still. My question: once I eventually reach my goal body (think 10-12% body fat, decent amount of lean muscle), will it really affect my aesthetics that much having puffy nipples? I don't think so but just needing some reassurance guys.
>>
>>35971947
post tits (no homo).
>>
My left ankle always wants to roll to the outside and it's weak as fuck. It also affects my running cause it's beating up my calf muscle.

Best exercises to strengthen ankle stabilizers and fix this?
>>
>>35971947

depends. are they just slightly puffy and therefore look worse in your head?

Either way, there are worse things to have than puffy nipples. let go of your ego, and then grab it and use it's power to make you lift.

My question:

I feel like the only thing holding me back from lifting heavier/more often is joint pain while lifting.

The pain comes and goes, and I really feel like my diet could help. The pain doesn't seem to be triggers by the amount of weight (sometimes I break personal records with no joint pain, sometimes bodyweight exercises will make me cringe and force me to stop because of how sudden the pain becomes).

It feels like the pain is centered on my joints, but also feels as if I'm about to pull a muscle. Anyone have a similar scenario?
>>
Any time I think about starting my home workout I get sleepy. How to fix this and make me happy to do it?
Also I'm horny a lot because of nofap but I still can't hold a solid bone for the chick I'm banging, before I even orgasm. And no I'm not on any roids or supplements. How to get them and keep them rock solid?
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>>35971995
Fish oil, bone broth and Voodoo flossing.
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>>35971947

Is the bar counted when stating weights you lift?

Eg when I do bench press with 1 plate, is it 40kg/90lbs or 60kg/135lbs
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>>35972011
coffee and Music

Nitric oxid stuff like Dark chocholate or Viagra.
ALso Zinc, Maca, L-Arginin, Magniseum.

try Walnuts and almonds.
>>
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>>35971965
>>35971995
This is what I'm dealing with. What's your take on this? Surgery seems knda extreme. Can I still look good once I reach my goal? Btw totally agree with what you said
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>>35972036
bar is counted since you lift it.
1 plate is 60kg
>>
>>35972036
Yep.
60 kg
>>
>>35972065
literally no one else will even notice.
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>>35972065

That is a major case of what I said earlier. It looks worse in your head.

either do a constant cycle of cutting until they go away (this is why women body builders lose their tits, they go on a constant bulk and cut cycle), or build more muscle and realize that a vast majority of humans won't even give a shit about a normal amount of fat on your chest.
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>>35972078
You think so? That's a relief. Thanks for your input anon. I suppose too if the rest of my body ends up looking better, there might be more to admire than notice. I e the nips
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>>35972089
OP again. Yeah that makes sense. It is such minor detail in the grand scheme of things.. Thanks
>>
No one answered on PLG.

I'm going to be going for 1RM pr on bench 1,5 week from now. Should I just do light workouts for upper body next week and let it rest or do one more heavy 3x5 workout next monday?

Enjoy mah 110kgx4 OHP meanwhile https://www.youtube.com/watch?v=6rO0scSvJ2w
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>>35972132
more heavy, less volume.
maybe do 3x3
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>>35971947
After a lot of cardio and losing some good weight I want to start lifting. I want to do SS, but can go to the gym just 2 times a week. Would you guys recommend me a upper/lower body day or a 2 times full body routine?
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>>35972375
Full Body. More Growth Factors-releaseand you're only two times there so use it.

Good example:
https://www.t-nation.com/workouts/2-times-a-week-for-twice-the-gains
>>
>>35972065
LONDON!
>>
What is the secret to bigger arms? Mine are lagging behind the rest of my body.
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>>35972438
Nice, thanks man
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>>35972476
1.Focus on your Arm Training.
Big Compound Lifts like Chin ups and Bench Press.
1-Dumbell-Rows and Push-ups.

Slow Curls and Tricepextenions or Push Press

2. Volume


https://www.t-nation.com/training/cure-for-puny-arms
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>>35972486
No problem
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>>35971947
Any trick to getting plates off the bar when it is on the ground, eg after deadlifts? I
>>
Why is soy hated so much aside from the issue with guys and estrogen/hormonal imbalance? Is it bad for me to eat soybeans in meals a few times a week?
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>>35972775
try to slide it off.
if to heavy try to elevate with the help of a Little plate by rolling ne end on it.

Clear the last Plate by rowing this end and sliding the last plate with one Hand off.

thenpull the bar out of the other plates.
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>>35972810
not so bad.
>>
What do I do if I just have dumbbells?
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>>35972903
I don't quite get it

Struggled today for like 30 seconds that felt an eternity after my deadlifts, was pumped out and the last plate on each side (I only lift two anyway, just started recently) was a bitch to get off. Tried elevating a little and sliding, maybe I was just too weak to get the 20kg sliding

managed it kind "inch by inch" after a while, but this has to go smoother some way
>>
So I got a vasodilator. Anything I should be cautious about? Im pretty healthy.
>>
should I eat the same amount of calories everyday? As i dont see why i should aince im not as active on rest days
>>
>>35972948
Completely awesome:
Clean and Press
Mechanical Drop Set: Press/Push Press/Jerk
Thrusters

Push:
Press/Push press/Jerk
Bench/Floor

Pull:
Rows (Kroc and also with two-DBs).

Squat:
Double Front squat
Goblet Squat
Overhead squat ( I Know, but it can work)

Hinge:
RDLs
Clean
Snatch

Farmer walk:
Waiter walk
suitcase carry
>>
>>35973024
You can wave your calories.

Also good is to wave carbs and fat.

more carbs on Workout day
More Fat on Rest days
>>
I've already lost 71 pounds over the past year and some months. I still can't get rid of my fucking gut.
I'm 170lbs right now at 5'11 and while I've never felt better I still have this gut with scrawny ad fuck shoulders and arms

Should I say fuck it and lift huge on a bulk and just up my strength and muscle

Or should I just cardio alot and try to just burn the fat.

Ultimate goal is to get lean and shit
>>
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Hello guys! I just came back from my first squat session. I did a 3x5 of 85 lbs. I am doing this especially to fix my posture, I have APT and therefore my glutes are weak. but I feel these squats all in my quads, even if I go parallel - slightly over. Am I doing something wrong? or is it just too early and will I feel doms in the ass tomorrow?

pic related, it's me and my hank hill syndrome
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I have slight muscular imbalances from hockey in my arms (right being slightly larger... I'm sure I'm the only one who notices but it drives me crazy) . Will my compound lifts eventually address this? If not, what should I do?
Ty.
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>>35973173
Could be Hormonal stuff.

Diet: Try a low carb ( lower then 200 grams) diet and 4 organic eggs for dinner or something to get a lot of cholesterol.

Sleep: Are you sleeping well and enough?

Supplements: Fish oil, magensium, zinc, Vitamin d3+k2

Training: Heavy compound lifts.
For Arms and shoulders Chin ups and heavy bench and Push Presses.
Pump Training with Hammer curls.

(An idea I'm still trying is a mechanical Dropset for shoulders: Press, Push Press, Jerk
try for 8-12 rep each and with one or two dumbells. barbell is a bit more dangerous.
>>
>>35973289
compouds will help but test with one arm Curls your max for each side and then Train to even the ground.

do one set of One-arm curls/presses/bench press for your right arm and three for your left for example.
>>
Why the fuck do I feel like I am falling apart? Been lifting for a bit over a year seriously, two years not so seriously before that. But all of a sudden I feel like I have a laundry list of physical problems...

>left shoulder stitch when doing OHP, Bench, or when letting go of the bar after squats
>right elbow constantly feels like it's going to pop during bench
>unable to do any bicep work without a stabbing, twisting pain in my forearm bones
>back constantly twitching
>right knee will now pop out of socket whenever any kind of torque is applied, causing excruciating pain, and, of course, the embarrassment of faceplanting because I can't stand until I pop it back in

What the fuck, /fit/? I stretch, I warm up, I take care of myself. But I feel like I'm falling apart at the seams. What I've done so far:

>stopped all lifts that primarily work the bicep (curls, pull ups) until the forearm business goes away
>switched from freeweights to machine for OHP until shoulder starts feeling better, it hurt less on the machine
>purposely slowed the progression of my lifts in an attempt to be more gentle on my body

What the fuck do I do? It doesn't seem to be doing much to help.
>>
>>35973281
Squats are ... ok as a Glute builder.

Try to do Hip bridges (20 or so) before-hand and squeze your ass at the top to activate your glutes.

Also for a bigger ass try Kettlebell swings.
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>>35973362
Maybe you have Ehlers-Danlos syndrome. I'm not a doctor though I don't know what the fuck I'm talking about.
>>
>>35973362
See a doc. Get a chiro.

Better diet.

Read Supple like a Leopard for correct as fuck Lifting and correctives.

see a good Chiro or Physical therapist!!!!
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>>35973362
>>right knee will now pop out of socket whenever any kind of torque is applied, causing excruciating pain, and, of course, the embarrassment of faceplanting because I can't stand until I pop it back in
Whatever you do, don't go to a licensed physician.
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>>35973406
My diet is pretty on point, but I haven't been to a doctor in 8 years or so. Maybe I should just swallow my pride and get some medical coverage.
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I have lost quite a bit of weight but now I am stuck. I weigh like 140lbs now and I am still fat...should I keep losing weight until I am like scrawny or what? I hate having moobs at 140 and I have been down to 135 and they're still there...please give some advice /fit/ thanks
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>>35972327
I'm not gay but I rewatched that webm a couple of times
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Guys, when's the right time to start 5/3/1?
125kg squat
150kg deadlift
102kg Bench
75kg OHP

5'8/73kg
Can i do Wendler's?
>>
>>35973447
Here's a pic with side view...

so keep losing weight until like 118lb skelly then clean bulk or what?
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>>35973447
you made some really sick face gains brah
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>>35973426
While I understand the logic of seeking a doctor, really, what the fuck is he gonna do? Tell me not to twist it? I already know not to do that.
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>>35973445
fuck yeah
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>>35973456
RIght time to start that is when you can't make linear gains anymore. Those seem like fairly intermediate numbers anyway though
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>>35973483
I propably can do linear gains, but this shit is so boring ...
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>>35973447
>>35973468
if you're a manlet and still growing (because you look quite young), 118 would still be pretty low, but if you don't mind being absolute skelly this summer, you can go for it. Don't lose weight too fast though, because you'll get loose skin, especially on your belly
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>>35973476
Tell you specific exercises and stretches to strengthen the specific muscles and tendons that keep your knee inside the socket.
Monitor progress.

I had knee issues too. Went to a doctor, told him when what happened. He did some movement tests and found out that my gluteus medius wasn't firing correctly, so my body worked around that by using my tensor fasciae latae instead, which put my IT band under high tension, which twisted the knee out.

You don't find stuff like this out on your own.
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>>35973476
get you to see a good Physical Therapist, maybe test your blood, test for llnesses.
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>>35973521
I am a 5'6 manlet, 18 years old...but doc says I wont grow anymore...

I don't really care much about being a skelly since it beats being what I am now, 135 with moobs is embarassing so may as well be 118 with no moobs then work back up...right?
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>>35973524
Yeah, I guess. I just hate admitting that something is so fucked up that u need a doctor. Lifting is the only thing I have in my life besides school and endless homework, a job that I can't stand, and a fatass girlfriend that I hate. I don't want someone to tell me I need to stop for my own good. I guess I need to face the realiry of it though.
>>
Should I wait a certain amount of time between workouts? Lately I've been working out at noon, then going back later at midnight.
>>
can i bring creatine into australia /fit/
>>
what happened to nofap threads? I used to see one every day and now they're just gone

>>35973605
creatine isn't illegal brah
>>
How can you look good without flexing?
>>
>>35973627
Get bigger and leaner
>>
>>35973371
I thought they were the best for glutes, goddamnit exrx trolled me.

So bodyweight hip bridges are better? maybe 3 sets on rest days?
>>
I started doing SS
179 cm lenght
weight 77 kilos
it is ok to do cardio (running) before the routine?
>>
what's a good weight for my height?
5 foot 11 inches
currently ~177 lbs
>>
>>35971947
Is feeling sore part of lifting? how long do you need to lift before it dissaptess

Also how long does is averagly take to get out of DYEL mode?
>>
I added too much weight for OHP and failed all my sets in SS. I only started SS less than a month ago, should I deload or should I keep the weight the same for next workout?
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>>35973604
good morning & good night routine kills gains pretty much
>>
>>35973689
No.
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>>35973825
It is ok after?
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>>35973623
everyone is fapping again
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>>35973832
No. Do you hate gains?
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>>35973684
nope, just as a activation before a big lift like Squats, Deadlift or Swings.

A try to get a better Connection to the muscle so you can work it harder.

Best ecercise are weighted Hip Thrusts (quite akward in a public Gym, you need a high confidence for them)

second best are Kettlebell-swings (love them)
>>
>>35973706
In the beginning yes.

Get more Protein in and better pre and post workout-nutrition.

also cherries, cherry juice and cold showers are top
>>
>>35973821
What if I workout at night, go to sleep and then work out after I wake up?
>>
>>35973689
Don't run before, you'll ruin your gains.
Run a few hours after, if you have to run on training days. I'd suggest running on rest days, if you can do that.
>>
>>35973821
nope.
it can lead to more gains, if the workload is ok and recovery on Point.
>>
>>35973728
deload or change to push press.
>>
>>35973942
If you want to give it go, go for it.
But you'll probably crash, unless you're splitting up a normal amount of volume.
If you want to try to go for a lot of volume, eat at a surplus and make sure to get in a full 8 hours of sleep, and a nice nap or two.
>>
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>been weighing myself and eating better this month
>no snacks, added sugars, 1200 calories
>soon after I started, dropped around 4kg in the first two-three weeks (77kg-73kg)
>very happy with results but they seem to come to a halt/reverse a bit recently, assume it's this "water weight"

>just bought a new scale (electronic one since I was using someone elses' and the little arrow in the one I was using was off at times, had to be adjusted etc)
>use new scale, 77kg

So apparently I haven't lost any weight. Any reason for that?
>>
>>35973362
definitely don't go to a doctor. What you need is advice from 18 year olds that probably haven't even been lifting as long as you.

For real though go to a fucking doctor. At the very least just take a small break. Your muscles aren't going to atrophy if you take a week or two break. Let your body rest. Some of that shit though...see a damn doctor.
>>
>>35974002
Or you actually weighed 81 before.
>>
>>35974023

Well, I hadn't considered it but I'd feel marginally better if that were the case.
>>
>>35973858
Is ok to do cardio at all?
But I still have fat in my belly
>>
>>35974049
a few things are likely, most in your favor. you cant assume your old scale just broke down to show 4kg less in that week, you certainly lost them. Your new scale on the other could be showing more, was it a cheap one?

I would say you go with the middle, you're at 75kg atm, the new scale shows 2kg too much and you have lost your 4kg, but gained 2 again
>>
What are some good food/recipe sites? I usually just google a recipe I want but it feels like minesweeper picking the links based on the URL's and I want to know what /fit/ uses (low cal/healthy preferred)
>>
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>>35974067
you better be good at saying your farewells
>>
>>35974084

The new one was $15 from Target but yeah, I'll take your word for it and go with the median. I was never gonna stop eating right, it's just a peace of mind sort of thing.
>>
>>35974067
some HIIT stuff at the end of your workout.
Kettlebell Swings, Barbell COmplexes, Farmers walks, Sprints
>>
>>35974119
also, weigh yourself naked if you dont already do. Different cloth, different weight
>>
Does jelqing work?
>>
How do I keep my knees from buckling in while squatting? It only happens on back squat, but on front squat they're fine.
>>
How long do I rest between sets? I do 3x5.
>>
>>35973447
Nice work nig.
>>
>>35974244
No rest.
>>
>>35974244
2-3 minutes usually but if you need more then you can go up to 5
>>
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The right side of my upper back (I think teres major based on pic related) is much larger than my left. How do I fix imbalance?
>>
>>35973447
PAJEET PLS
>>
>>35974235
screw your feet in the ground so left foot counterclockwise and right foot ClockWise.

push your kness out.
(you can try squatting with a band around your knees so you have a active reminder)
>>
Should I still finish SS even though my main goal is bodybuilding (been doing it for like 3 months) Should I switch to a split with 8-12 reps per exercise?
>>
>>35974281
one arm rows and one arm pulls with active squeze in the contracted Position.
>>
>>35974317
try to stay for some time.
do some extra hypertrophy work

For great gains you Need lift a lot and you Need to lift heavy stuff.

SS will take care of the heavy part.
>>
Feelings of hunger

Person 1:
>gets hungry, stomach begings to hurt, a little bit dizzy and some lack of energy
>after some time stomach stops to hurt, feeling of hunger decreases, dizzyness fades away and energy comes back

Person 2:
>same thing but it doesnt go away

why is this? Whats the difference between those two? Is there any possibility for person 2 to become as hunger resistant as person 1?
>>
Can you do SS as a absolute begginer that never lifted before and just did some cardio years ago?
I ask because in my country ( brazil) every single person states that squats, deadlifts, etc are not for a begginer and should be tried after a couple of months.
Sounds like bulshit but...
ps: i´m slight overweight but nothing that i cant remove with a couple of weeks of diet.
>>
>>35974505
It's meant for absolute beginners that never lifted before. So yes, just make sure you practice proper form first before you start lifting (ie. with a broomstick or something)
>>
>>35974548
>>35974548
Thanks man!
>>
>>35971989
bump for ankle stabilizing exercises.
>>
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Best protein powder to mix with water
>>
What do you guys think about canned mackerel??

1 portion / 80 grs
112 calories
3,9g fat
0 carb
19grs proteins
>>
Should I stick with power cleans in SS if I'm looking to build a bigger back, or switch to rows? I know you guys might see this question a lot, but I'd really like to know your opinions.
>>
>>35974600
If caught in the Atlantic it's good. Eat all you want. If it is Pacific or from anywhere else the mercury levels can be tuna level. Otherwise god tier food. Them omega3 gains, bro.
>>
My job recently switched to 4 on 4 off working 12 hour days. With commute and fatigue, I cannot realistically imagine myself lifting on the days that I work.

What would be the best routine for 4 straight days, followed by 4 days off?
>>
>>35974596
>drinking the powdered Jew
>>
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Is eating 1200 kcals a day to low to lose fat?
I know people everywhere tell you to eat 500kcal deficit from your TDEE but so far 1200 kcal was kinda alright until 2 days ago.

Im 25, 180 cm, 98 kg fatty, have been lifting and running alternatively everyday since mid december. I used to weigh 110 at first.
Since two days ago, my lifting have been harder, I feel little energy, and running seems to burn me out way faster than usual.

Should I actually eat more?
>>
>>35972972
I lift the bar with one hand and slide the plate with the other hand and use my foot to help it move
>>
>>35974681
I live in Chile and eat a chilean brand of canned mackerel so I suppose it must be caught in the Pacific. I eat canned mackerel once per week at dinner with some vegetables and a slice of whole wheat bread. Is it acceptable to eat it once per week or should I remove it?

On the other hand I eat canned tuna almost every day at dinner... should I change it? when you guys talk about "tuna" you mean canned tuna, am I right?
>>
My BMR is ~1830 calories/day, I'm eating at 1200 calories a day to lose weight. This should come out to a weight loss of about 1.2 pounds/week.

I'm losing 15 pounds a month, or roughly 3.75 pounds/week. I'm not complaining, as I'm not feeling poorly/sickly, and I'm not going hungry, and I like the weight loss. I am however confused, since I weigh/measure all my food, and count every calorie.

Where the fuck am I going wrong here?
>>
>>35974801
I want to add Im a NEET, I do nothing but my daily cardio/lifts, or sometimes go to my friend's place to chill.
>>
>>35974640
stick with the power cleans
(Great for power and muscle building.)
and add Kroc rows as Assistance (20 to 50 one arm rows with a heavy dumbell)

Or do rows and miss the great effects of power ceans
>>
>>35974815
Any tuna has mercury. Yeah... I would be more worried about your tuna consumption than the mackerel. You should probably eat less tuna. Not every day, is my recommendation. Keep the mackerel though. It's the best fats you can get.
>>
>>35971947
Is it worth taking a multivitamin if I'm trying to lose weight with the SS program?
>>
I do about 35 minutes of moderate resistance cardio on my stationary bike in the mornings, and I've only been doing this since the start of the year. Is is okay to begin doing this at night too (I'm thinking of doing more like 15-25 minutes)? I take a rest day every fifth day or so - am I setting myself up for an easy injury?
>>
Any tips to prevent ankle pain after running when you're overweight and run more than 50 mins everyday?
I do warm up both my muscles and joints, stretch, and then run.
I also wear new asics shoes that feel very comfy.
>>
it's really hard to lower the bar on ohp and I'm already way below average, why am I such a faggot?
>>
>>35974895
1. Don't run 50 minutes every day.
2. Don't run every day, period. Unless you're currently training for a 100k+ race. You need rest days.
3. Don't run so much when you're overweight.
4. Google "midfoot strike". Watch youtube videos. Perfect your form.
5. Foam roll your calves after running. If you do it right, it can do wonders.

tl/dr; you're on your way to injury. reduce mileage before it's too late.
>>
>>35974886
Nope.
Better a good Fish oil, good whey, Magnesium chealted
>>
>>35974772
Do a 2 day split twice.
Eat at maintenance over the 4 rest days.
(ABABxxxx)
>>
>>35974980
Train better and you will get less faggot.

Try one arm dumbell presses and with lighter weight OHPs with a long eccentic.

and try to squeze your glutes and brace your abs:

How are you reathing when pressing?
>>
>>35975002
>Don't run every day, period
Nigga wat
>>
>>35974801
I'd suggest eating at 1500cal, and running less. Possibly even walking that distance instead, walking and running the same distance burns the same amount of calories, it's just that running is gets it done faster, and with added health benefits. Give an EC or ECA stack a go as well.
>>
>>35974491
bump
>>
>>35975079
Depending on your goal and experience, it can become a problem.
Rest days are always a good idea.
>>
>>35975079
Even when you're training for a marathon, you only run 4 days a week. Your body needs rest from running, just like from lifting.

Except if "running" means a 12 minute mile pace to you, then run all you want.
>>
>>35975073
I don't know that I can go much lighter and get anything out of it, apparently "untrained" men at my weight can press about 80lbs and I'm at less than half that

big breath in, press up, come down, breathe out, big breath in
>>
>>35975108
Rest days are for growing muscle. We're talking cardio here. Please elaborate
>>
>>35975127
Why? if >>35975135 then why?
>>
>>35975135
>>35975145
Rest days are for repairing muscle. And your fascia. And microfractures in your bones.
And for your body to deal with irritation and inflammation.

Honestly, this /fit/ meme of "running is easy and not real exercise" needs to die.
>>
>>35975002
Alright man, thanks for the insight!
>>
>>35975184
And for how long do you need to do daily running until dangerous? You do know that loads of people run every day right?
>>
>>35971947
This may be a retarded question, but is there some magical way to grip during DL? My palms always hurt a lot, the barbell is crushing the hardened part of my skin between the weight and my fingers. If I try to grip differently, I don't get a full grip and the bar slides from my hands.
>>
>>35975237
Loads of people jog every day.
Most people have no problem with 5k a day after some initial adjustment. If you run much more than 20 miles a week, it's better to alternate between long runs, short runs and rest days.
>>
>>35975266
Or else my knees will be wonky at 50? Sounds like you fell for the meme yourself senpai.
>>
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Hey, the only Gym I can afford doesn't allow deadlifts and barbell rows. Not even with the plates on steps, I've already asked that. I want to do a classic strength program and rows and deadlifts are everywhere, how can I replace them? I know that it's a shitty replacement but there's no other way for a while
>>
>>35975282
Suit yourself.
>>
>>35975295
Get a membership in a better gym.
Suck off your gymbros in the shower for money and protein.
>>
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>>35975314
Oh I will.
>>
>>35975238
Do mixed grip. Grip with one hand facing towards you, and the other away. Then switch next set. Trust me, this helps tremendously.
>>
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>>35975330
I will plan and save money so I can afford a yearly subscription in a real gym in september. But in the meanwhile I wanna lift in this one, how can I partially replace deads and rows?
>>
>>35975093
Tons of different things factor into hunger and satiety. Type of diet/macronutrient intake, ghrelin acclimation, insulin sensitivity, etc.

It's very difficult, if not impossible, to pinpoint a single reason why appetite differs from person to person.

>>35974891
If you're easing into it, you're probably fine. People who add a ton of exercise/jump up their intensity or volume are the ones who tend to overdo it and get hurt.

>>35974817
Is 1830 your BMR or your TDEE?

Weight loss is often different from predicted due to several factors: water, glycogen, food in the gut, etc. It's almost never as linear or predictable as calculations make it out to be.

>>35973447
It's honestly preference. If you still want to keep dieting down before gaining, go ahead. If you feel insecure about your LBM, switch to a surplus. Do whichever you feel you can adhere to for an extended period of time. You'll be alternating several times between bulking and cutting down the road anyway.

The only thing you don't want to do is be indecisive. Pick a goal and stick with it for a while.

>>35973024
Doesn't matter as long as you're in a net surplus/deficit, depending on goals.

Somr people like to eat more on exercise days and less on rest, others like keeping intake constant. Both work.

>>35975295
Romanian deadlifts as a surrogate for conventionals. Dumbbell or cable rows instead of barbell.

Neither are exact replacements, but it's better than nothing while you look for a new place.

>>35975238
The barbell should be gripped in your fingers, not your palm. If it's pinching the skin you need to adjust your grip.

It takes some getting used to, but it'll make your grip feel better in the long run.

Check this out for an example:
https://youtu.be/_ZBmiQm4MF4
>>
>>35975378
Thanks! should I do the RDLs and DB rows still at a strength range, like 1x5 for the RDLs and 3x5 for DB rows?
>>
My tailbone hurts when I do situps. How do I correct my form?
>>
>>35975390
Romanians tend to break down in form when done really heavy. I would keep them in the 3 x 6-8 set and rep range.

Rows will depend on how heavy of weights are available to you, but can be done for sets of 5 if weight permits.

>>35975400
Keep your pelvis posteriorly tilted. A lot of people go through lordosis to flexion on situps, which presses their lower back/tailbone into the floor.
>>
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anyone else like carrying a bit of fat around? i just feel stronger and better when im not lean. kinda trained myself to keep it without going over.
>>
>>35975133
ok, two and a half things:

1. Maybe your shoulder mechanics aren't ok.
Maybe go to some Physical Therapie (ART etc.)
This should boost your strength.
It's completly worth a try.

2. Volume
Old lifter saying:
To press a lot, you have to press a lot.

Up your Volume, try to Train your skill. Press often and add many variations to your normal pressing.

A high Frequency, less reps, more sets.
Try to press 4 to 6 days a week.

Half tip: Train your biceps for your eccentric and squeze your Gutes when OHP.
>>
>Ass bleeds every time I poop
Think I have internal hemorrhoids. Pooping is torture where it used to be bliss.
>>
>>35975378

My BMR. I'm incredibly sedentary, mostly due to a current job hunt and insanely bad weather. ( I'd have no problems walking or running if it wasn't raining ice every day). As such I can't very well count exercise, and doubt cleaning house/doing dishes/ect counts towards much of anything.

As for your mention of food in the gut, since I started losing weight, one thing that has worried me is that instead of having a bowel movement daily, I'm having them once a week-week and a half. Is that normal? I'm not in pain or discomfort. I'm also somewhat surprised because when I do shit, it isn't very much. Kinda surprised my body actually uses so much of what I put into it.
>>
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I've been on my spring cut and theres been a problem where I just wasn't hungry enough to actually eat and I feel like it's messing me up. Any solutions?

solutions?
>>
>>35975127
My heart rate goes pretty high from a 12 minute mile because I'm fat.
>>
>>35975378
Stationary bike guy here. Thanks, m9.
>>
>>35975523
Less bowel movements are to be expected. If it worries you, add more fiber to your diet. It'll keep things moving along even with a high calorie deficit.

>>35975538
Force yourself to eat. At the very least a protein shake or something. Cutting is fine, extended fasting isn't.

>>35975433
Perfectly fine as long as you aren't getting into too high of bodyfat percentages. I usually set 20% as the absolute highest, and personally feel more comfortable ending bulks around 15%
>>
>>35971947
How do I lose bodyfat without losing weight and muscle?
>>
is there any good way to program and periodize ab work like ab wheel?

or just do 3x12 or 3x15 every week forever?
>>
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>>35971947
HEY SOMEBODY HELP ME
ok im tired of being a short REALLY MANLET fat fuck
i can't even run fast
fuck it.
and sometimes > urine foam

i cut soda since last year, bread, sugar, salt on salads since uhm 2 or 3 years ago
so im eating oats quaquer with fruits.. at dinner
some quaker at breakfast with fruits
and a big salad with meat at lunch , salad only with lemon.
and thats it.. a lot of fruits and oats cereals.
, omega 3 pills
drink about 2 lts of water,
and at week i go for a 1 or 2 hours walk.
a doctor on tv said that if you kill running your knees gonna fucking collapse
as you can see... im not the type of fat fuck that eats a lot and i mean like seriou. my only problem is that im really shy and embarassed about go out in a gym or work out in front of people.... im not the fat fuck that cant exist without drinking 2 lt of soda everyday... my problem is that i cant fucking stand working out in front of people
my parents gonna buy a house next month ..
so im thinking about use one of the rooms for "my place" and i have money
and im gonna buy some " gym machines"
now, im between these 2
what is the best ?
im really motivated.. my only problem is that i can't stand work out in front of people
>>
>>35975583

I've been trying out IF because it suits my schedule for when I can eat and i'm used to one big meal after my workout and a medium to smaller meal in the evening but when I count it out its getting to less than 500. When it comes around to get the meal in the middle I still feel satisfied from the post workout so I just skip it. I'll try just the shake or eat less postworkout to save some for around lunch.
>>
>>35975583
what % would you say im at? i realisr im talking to someone on 4chan but im completely unversed on the subject and usually just go by the numbers on the scale to tell me if im at my feel good weight
>>
>>35975615
Read the sticky about nutrition and exercise, and realize nobody gives a fuck about you at the gym.

>>35975618
500 calories isn't going to meet your protein requirement while cutting. IF is fine, but you still need to hit your daily targets, even if you have to force yourself.

>>35975632
Really hard to tell based on the angle and lighting. Absolute rough guess would be in the mid to high teens.

>>35975596
Ab wheel is difficult to program because it's hard to progressively overload the exercise unless you have a weighted vest or something similar.

>>35975588
You don't. If you're planning on losing appreciable amounts of bodyfat, you have to have your weight decrease.

Maintaining LBM while cutting is dependent on high protein intake and heavy training.
>>
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>>35975615
If you're really motivated you really should go out of your comfort zone and go to a gym. You will understand that the 99.9% of the gym population doesn't give a shit about what are you doing unless you don't start break etiquette rules.

I would buy the bike, it's a good cardio and you can place it in your room and watch whatever you want in the meanwhile, my rule is keeping the best tv shows for my cardio so if I lack the motivation to cycle I can compensate with the motivation of watching said tv show. It works like a charm, tomorrow I'm excited of watching one episode of mr. robot more than I am excited to go for an hour high cadence workout.

Pro tip. Instead of buying a bike like that, you could use some bike you already have, change the tires and buy a bluetooth-ant+ trainer. There's some sweet software called zwift, you connect your trainer to a pc and have a virtual ride with other people (and there's a lot of them). It could be a good motivation, give it a look on youtube. Remember to buy a proper trainer with wattmeter

all in one machines are total shit, if you really don't want to go to a gym buy a proper gym with rack, benches and shit. But really man, you will grow more as an individual with a good old gym subscription.
>>
>>35971947
How much is 1pl8? And when people say 1pl8 do they mean 1pl8 on either side of the bar or just 1pl8 in total
>>
>>35975719
>my rule is keeping the best tv shows for my cardio so if I lack the motivation to cycle I can compensate with the motivation of watching said tv show. It works like a charm, tomorrow I'm excited of watching one episode of mr. robot more than I am excited to go for an hour high cadence workout.

This is good advice. I do that with shows that I like and that I've seen before like old episodes of The Simpsons, and Whose Line is it Anyway? I specify that I use shows that I've already seen because I already can imagine what is going on if I have to look away.
>>
>>35975733
1 plate (20 kg ) -----bar (20kg) ------ 1 plate (20 kg)

in burger land 20 kg are plates of 45 lbs
>>
>>35975733
1 20kg/45lb plate on each side of the bar. Aka 60kg/135lb.
>>
>>35975791
>>35975797
Thanks mates
>>
>>35975768
you don't have to look away that much when you're on a bike. and you'll be more excited of watching tv shows you missed with a nice storyline (possibly no procedurals)
>>
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Does anyone have a link to the old sticky?
>>
How does someone with really long forearms rack the Power Clean? I can't seem to rest the bar on my delts no matter how hard I try, and I end up with the bar just hitting me in the throat.
>>
>>35975811
Nah, I have to look away or else my neck hurts. I watch stuff on my laptop which is on my bed to the left of my bike due to my room setup. I just didn't think that it was worth explaining in the other post.
>>
>>35972810
because it is associated with women and hippies. the isoflavones don't do much or nothing (depending on research). dont listen to /fit/ about food.

they whine about soy but milk (actually has real estrogens that actually do shit) or chickenbreast (contain some of those genderbending hormones found in plastic) are GOAT here and are consumed daily.

the golden rule of everything, dont overdo it.
>>
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I just made this but I dunno if it's complete shit
any advice or critique?

or just toss it in the trash?
>>
>>35975513
dont go to a doctor ever. blood in poo is absolutely no thing to be concerned about and not a sign of colon cancer at all.
>>
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Is it ok to be hungry when cutting?
Im not used to cutting, and eating less than my body asks has been a living hell for me, and also im worried about not giving enough nutrients to it

Not a fatty btw
Pic not related
>>
>>35975827
Increase wrist flexibility
Stretch lats and elbows
Let go of a couple fingers on the bar

Keep practicing

>>35975826
Harsh's sheet? Literally linked in the sticky

>>35975901
Do you have the experience to make your own routine?
>>
>>35975827
if you cant control the bar the weight is too high.

has nothing to do with your arms. the iron is talking to you and you arnt listening
>>
>>35976058
I've been lifting just over 2 years now, so kinda enough for myself (I dunno why I put the heading in the middle I really only made this for myself)

but it's almost entirely Greg Nuckols's 4-day routine, just adapted into 7 days to add the Biceps/Triceps from PHAT (with Greg's periodization) and the 2 cardio/ab/forearm days
>>
A lot of people put cloves of garlic in their morning smoothies. I'm thinking about just taking a clove like a pill, no chewing. Anyone done this before? Did you still get shitty breath?
>>
>>35975295
Why?
>>
>>35976164
I wouldn't bother with it unless you seem to get sick pretty often.
You could also take the extract in pills, which may or may not be more expensive.
I say go for it, if you want.
>>
>>35976205
As I said I will save money so next september I will be on a proper gym. I just want to start getting shit together right now.
>>
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Does anyone have the video of the guy benching 3pl8 with his back arched like pic related?
>>
>>35976242
Why don't they allow deadlifts and barbell rows?
>>
hello /fit/, I wanna build a bigger bench and overhead press, currently cant squat or deadlift because of hemorrhoids. I'm coming to an end to my novice gains soon and I would like a program where I can bench and OHP several times per week without creating muscle imbalance. Anyone know of a workout for that type of thing? For legs I'm just running every day until I get my ass veins taken care of.
>>
Hey /fit/
I'm a bit overweight 5'9" barefoot 155-160lbs
I want to get to 150lbs and I plan on doing mostly cardio and diet. I'll do some bodyweight fitness as well.
The thing I'm wondering is if I should bother having protein shakes and/or any other supplements. Or would protein from my diet be good enough?
I've been eating mostly chicken or daily the past month or so, trying to keep my calorie intake at roughly 2000 calories a day.
>>
>>35973362
Damn she's pretty. Flip?
>>
my left serratus anterior, pectoral major+minor, and lower lat is bigger than my right's, what can i do to fix this?
>>
fuarrrrkkk brahs, this isn't a question but a small piece of motivation for you that are cutting, or trying to put on muscle. I know the majority of you don't lift for girls---myself included--but it feels good when shit goes well with the other gender

>be me
>be dating a chick that I thought was out of my league
>she dumps me and I'm depressed as fuck
>decide to start cutting
>fast forward to today (1 year after breakup)
>talking to new girl that's easily an 8.5/10
>I'm 10% bodyfat
>joocey as fuck
>be out getting food with my girl
>bump into my ex with her group of friends
>she says hey to me
>have to introduce my new girl to my old girl
>introduce my ex as a "friend"
>ex is visibly angry when I don't tell her we used to date
>fast forward a few hours later
>get a text from my ex's girlfriend
>she tells me that my ex is super pissed/sad
>I ask why
>"because your new girl is prettier than her and you're like... super ripped now"
>lel I'm still baby gains mode

don't even care if you fags believe me or not--feels good mane. We're all gon' make it. Pic unrelated.
>>
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What's the verdict on flank steak? The macros seem solid enough.
>>
Can I take pre workout late at night and still fall asleep?
>>
>>35976794
Depends how sensitive you are to stimulants.

>>35976668
It's delicious.

>>35976427
It could be anything from a muscle to a structural imbalance. Try stretching and mixing in some unilateral exercises.

>>35976309
If you're hitting your protein goals and staying within your calorie limits, you don't need whey. It's just a high protein, low calorie source.

>>35975998
It's normal. As long as you're getting adequate protein and your micronutrient/EFA intake isn't suffering, you should be fine.
>>
How much does timing matter for Creatine and BCAA intake? I usually do my Creatine in the morning and my BCAA and Protein Shake after workout.
>>
is just an ab wheel enough to target obliques? i go diagnolly outwards with my wheel when i go down in combination with center direction, i just don't feel a burn there the next day like i do in my abs
>>
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How come these things have so many more calories per gram than other long grain white rice brands?
>>
>>35977346
>vegetable oil
>>
What is a really good ab routine?
>>
If starting strength is bad why is it still in the sticky? Are the mods dead?
>>
>>35974577
Mobilitywod shit
>>
>>35971947
How do I fix a muscle imbalance in my back? ( between right and left obviously) Everything I've read is mostly about barbells but I don't feel like I'm isolating the left side of my body very well with that
I've also got an old ankle injury which has pretty much caused my right leg to be stronger and more dominantthan my left leg as well making it even more difficult

any ideas?
>>
>>35977428
Squatz + oatz
>>
>>35977443
The SS is a meme meme is itself a meme
>>
>>35977594
Unilateral work can help. I had trouble retracting my right shoulder properly on barbell rows, switching to dumbbell rows and focusing on using my lats really helped.

>>35977443
It's not a bad program. It's also not the miracle program many people make it out to be.

There's nothing wrong with running SS as a beginner.

>>35977428
You don't need a complete routine dedicated to abs.

>>35977263
That's normal. Keep in mind that even when you "isolate" the obliques, you're still hitting the rectus abdominis as well.

>>35977243
Creatine timing doesn't matter unless you aren't at saturation.

BCAAs are unnecessary if your protein intake is sufficient.
>>
What is a good ab routine?
>>
I made a thread but it didn't get answers so I'll post it here.

What does /fit/ think of the Shortcut to Shred program? I was thinking of doing a cycle of it, but want some more opinions.
>>
>>35977682
it's p good
>>
How do you find a gym partner friends are lazy fucks. I want to find someone who's huge so I can copy his routine at lower weight the problem is I won't be able to slot him reliably what do?
>>
>>35977732
Spot**
>>
>>35977732
A gym with good PTs and a good community is just as good as a training partner. I go to a smaller powerlifting type gym and love it
>>
>>35977732
>im a lazy fuck
>I can only find lazy fucks to lift with
>how do I find gymbros who are cool with lifting with a lazy fuck
>there can only be one lazy fuck and let it be me

Just start a fucking routine
>>
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If I want to learn how to fight and actually get into a fight in a gym setting, what martial art should I learn? I was thinking boxing.
>>
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How unhealthy is this diet:

Morning:
One banana
Two eggs

Mid-day:
An apple
Sometimes a granola bar

Night:
This big-ass plate of chicken biryani
>>
>>35977928
Does it fit your macros? I'm sensing I'm going to have to say read the fucking sticky
>>
>>35977942
I don't fucking know. I have no idea how to tell how many calories would be in that plate.
>>
>>35977968
Then it's a stupid question
>>
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How much more weight should I lose/bodyfat% estimates?

Lost 40 or so lbs in the last 6 months and i'm tryna get /abercrombie calendar/ mode
>>
Is it better to do dips on bench day or OHP day?
>>
>>35978133
stats: 244->208 lb
been lifting for 2.5 months from absolutely nothing
>>
On Bench press when im holding the bar up and lowering i shake like an old man even with only 40kg, its been about a year since I lifted and i never used to shake, its probably just me being weak, right?
>>
>>35977968
Separate the rice and the meat. Weigh both. Find nutritional information for both. Add ~100 calories to account for seasoning and any oil used.
>>
>>35978210
try getting tighter when youre pressing. retract shoulder blades, bend the bar inwards(you should feel pressure against the outside of your hands) and tuck your elbows, should help you stabilise
>>
Are there any stretches that specifically target the knees/knee region?

My knees have started giving me trouble lately.
>>
>>35978139
the fact that you have a nech and an ohp day means you should also have a suicide day
>>
How bad it's my routine?
I'm doing back/dead/ohp + lateral raises on day A
Then chest/triceps/biceps/quads on day B

ABxABxx
>>
>>35978246
there certainly are but lack of stretching may not be your problem, whats the story of your knee pain
>>
Lately my groin has started hurting after squatting. It's more a soreness that goes away after a few hours/a day. Is this normal? I'm doing SS, so the large amount of squats probably doesn't help.
>>
>>35978346
do you get sore in the bottom position of a squat, if not sure do a squat right now and check
>>
Between flat bench press and incline bench press, which one is superior?
>>
>>35978406
>superior
>ANATOMY
>further above or out; higher in position. (of a letter, figure, or symbol) written or printed above the line.
>ASTRONOMY
>(of a planet) having an orbit further from the sun than the earth's.
>BOTANY
>(of the ovary of a flower) situated above the sepals and petals.

Incline is superior, do you even english?
>>
>>35978380
Nah, fine going down and sitting in a squat, it hurts when I come up.
>>
When people say they lift one plate, what is the weight of the plate?
>>
going to leave for 2 weeks on vacation, no gym access.

can i just train like fuck for the 2 days before i go, because overtraining won't affect me, since i have 2 full weeks to recover?

is that how it works?

please tell me it is.
i just did like 20 fucking sets of shrugs alone...
set a couple PRs too..

plan to demolish myself again tomorrow.
>>
>>35978824
the plate itself is 45lb/20kg (unless you are /owg/ in which case it might mean 25kg, normally oly fags just say how many kg they lift tho)

however, when someone says they lift lmao1pl8 (or just one plate) it means one on each side.

so 20kg on each side, and the 20kg bar, so 60kg or 135lb
>>
Am I en route to snap city?
>>
>>35978872
Cheers, mate. I read they max at at 25kg, so was wondering why my gym only had 20kg. Makes sense now.
>>
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really sleepy but want to workout

should I transverse downtown oakland and risk getting stabbed at night to go to the gym or rest and wake up early for the gym?
>>
>>35978346
your stance is probably too wide and/or your toes are pointed too far out.

find a nice middle ground.
make sure you aren't pronating or supinating your feet (think of your foot having 4 corners you are trying to keep anchored down as you squat)
>>
>>35978874
1000%
that is some severe lumbar flexion

read more about form, you should know enough to know that is not good.
>>
>>35978874
You are if that's your starting position, your hips need to be lower, try and present your chest forward, your spine should be neutral and your shoulders should be over, slightly behind the bar.
>>
Had lower back pain due to me stupidly squatting too heavy, took a week off gym due to sickness and to repair back, when I go back, apart from form, is there anything I can do to prevent back pain from happening?
>>
Need to hit t-rex mode
Squats everyday or nah?
>>
>>35978276
do
AxBxAxx
BxAxBxx

isolation exercises a shit, do front squats (or cleans, if you want explosivity) for quads.

also i don't train bicep outside of yate's row and chin-up, and they are pretty proportional.

do a couple reverse curls from time to time, but that is more for the brachialis and forearm..

doesn't really matter in the long run, i would just save the volume for a more worthwhile accessory like shrugs (your traps can never get too large as a natty)
>>
>>35978902
>>35978895
Thanks guys, my back starts off straight and stays that way for the first 4 reps, it's as soon as I start pulling my 5th one it just pops into that shape
>>
>>35978931
if you don't even lift, nah.
if you do,
https://www.youtube.com/watch?v=n_m2vpzoSNs

>>35978904
fix form, lower weight higher rep with flawless form as rehab for back
>is there anything I can do to prevent back pain from happening?
fix form.
prevent spinal flexion

>>35978856
>is that how it works?
more or less, go crazy have fun, don't injure yourself.

>>35978210
dumbbell work, to build up your stabilizers

>>35978139
bench (dips are a chest movement too)

>>35978133
doesn't matter, you are over 20% you need to keep cutting.

i recommend IF

>>35977888
any gym that does full-contact (with pads and shit) sparring is gonna be legit.
mma/muay thai/kickboxing would be my recommendation if you want to learn striking.

judo is great, and really fun. bjj is a meme, but for a reason, it fucking works. most fights go to the ground (especially if you do judo), and if you know what to do once you are down there, you have a huge advantage.
all of these martial arts are bullshit, and the only true martial art that counts in a street fight, is ameri-do-te
https://www.youtube.com/watch?v=H7oe5ZR78kY
>>
>>35978888
Seems like it could be the problem. I'll adjust next time I go to the gym. Thanks.
>>
>>35979009
play around with the squat position for a couple minutes without adding weight.. that usually helps me.
>>
>>35978936
Thanks, I posted the whole thing here >>>35978833 I guess I'll lower the frequency and buy more plates for my deads/squats
>>
>>35979032
trappy is right.
you should use one of "her" routines

pretty shit routine in all honesty.

also i got 300 pounds for $250 at sports authority (it was even on sale for $200 at the time)

so if you go for poor quality, you might find a decent deal.
>>
>>35979052
Thanks.
>>
Can I loose quad mass by squatting 2pl8 for 5 only once or twice a week.

I've just slip my trousers and realised I've gone too far
>>
Is the teacher in OPs pic high test?
>>
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>>35979228
honestly i would drop the weighted training and do plyo shit for legs.

if anything train glutes still

>>35979234
no, she is obese. pic is high test.
>>
I have a complementary appointment with a personal trainer this Saturday. How do I get the most out of it? I already have a diet and routine largely in order with weeks of MFP logs to back it up, I just want somebody to make sure my form is on point.
>>
My buddy has this routine he does for tris and chest and I think it's really dumb, but what do you guys think:
4x10 bench
4x10 incline bench
4x10 chest press
4x10 tricep rope pushdowns
4x10 tricep cable extensions
4x10 chest cable flys
Is that too much?
>>
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I'm trying to loose weight - the aim is like 10 kilos. My belly region hast the most of it. Would sit ups help with making my belly smaller, or it should be just loosing fat. ?
>>
so I just woke up with the entire right side of my body aching and my left side feeling next to nothing, so I guess I'm gonna try to do some dumbbell exercises to see if I can get it to make some gains before I just give up and kill myself, my question is how do I fit them into my routine (SS) without being in the gym for 5 hours at a time?
>>
>>35973509
Wendler is sooooo boring
>>
I want to adopt a healthy diet, /fit/. Tad bit chubby(1.82 m and 90 kg) and sedentary. So for a sedentary person, what should be the ratio between carbs, protein and fat & on what deficit should I go for weight loss?
>>
>>35979416
Spot reduction isn't possible, the most situps will do is make your back sore.
Just focus on losing fat (protip: lifting burns shitloads of calories)
>>35979608
Don't go full retard with accessory excercises. Just throw in some curls, french presses and rows.
>>
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I think I injured my back, it looks like the onset of scoliosis. I'm blaming poor squat form and having to carry a bag over a shoulder for extended periods of time. Regardless, I'm stopping squats for a little while.

How can I keep my leg gains? My 2pl8 squat is my best lift. Will leg pressing be enough? What about core strength, how do I keep that ?
>>
>>35979385
Yeah it seems pretty retarded. If he can handle this much volume he must be using babbyweights or disregarding form.
Either way BB compounds will take care of his needs more efficiently. Good luck convincing him tho.
>>35979288
Then just ask him for form tips on the compounds
>>
Fatass here. I'm on my off day of SS, any body exercise I could be doing? Im also doing some HIIT today
>>
>>35980061
You should stop carrying a bag over one shoulder instead. Fix your squat form and deload if you have to. Do low weight, high rep deadlifts. Walk barefoot as much as possible or get some of those minimal shoes.
>>
>>35980120
You'll feel like you're not doing enough on SS in the beginning. Trust me, you are. Eat enough, do your cardio, and put more weight on the bar tomorrow.
>>
>>35980013
You're not a tad bit chubby, you're 40 lbs. overweight. Read the Sticky.
>>
As someone that has lived off the microwave for most of my life, how should a beginner handle the diet aspect? Going cold turkey on old foods and all of a sudden just try to cook shit?

I have a fast metabolism and would think that as long as I get enough protein in me then I should be okay to start with....?
>>
How's this?

A:
Squat 3x5
Bench 3x5
Deadlift 1x5
Facepulls 3x8
Dips 3xF (once I reach 12 reps I'll do weighted)

B:
Squat 3x5
OHP 3x5
Clean 5x3
Shrugs 3x8
Pullups 3xF (once I reach 12 reps I'll do weighted)
>>
>>35980176
Get some key ingredients:

Oats
Whey
Full Fat Milk
Natural Peanut Butter


Blend them in the morning for an easy clean 1000 calories
>>
>>35980176
>How should a beginner handle the diet aspect?
Boil rice in a pot according to the instructions on the package.
Dice whatever vegetables you think you might like. Throw them into another pot. Throw in 2 pieces of frozen chicken breast. Boil for 20 minutes. Add tomato sauce, hot sauce and salt.
Make this your daily supper. Start experimenting with different veggies, sauces, spices. Try frying it in a pan instead once in a while.
Oats and milk for breakfast. Whole fruit and nuts for lunch.

>I have a fast metabolism
No, you don't. Read the Sticky.
>>
>>35980191
I'd like to know as well. I pretty much do the same thing but without the last two workouts. I want to add them.
>>
i've been cutting on 1500 calories for the past couple of months, and my weight has stalled at 90kg. am i doing something wrong? i'd cut more calories out, but that's going to make getting enough protein a lot harder
>>
>>35980191
What's your lvl?
Seems like overkill desu

I'm seeing gains with

A:
DL
Rows
Pullups
Curls

B:
Bench
Dips
OHP
Facepulls


At least throw out cleans, seems like a waste when you could be rowing
>>
>>35980357
Well are ya liftin?
Perhaps you're putting on SLABS OF MUSCLE so the weight stays the same while your bf% plunges.
>>
>>35980400
sorry, meant throw out shrugs, seems like pointless isolation, cleans are fine.
>>
This is going to be a long shot. Help me sons of Zyzz.

I'm /r/ing a comic panel picture of two men discussing how it's better they wait to find the 'perfect' women until later in their lives (in the comic they were around 30 in the last panels, I guess), whilst the comic shows how slutty women can be before they settle down with the men and don't want to have sex because they are tired.

You know the one.
>>
>>35980431
pls help
>>
19, 176, 16.5%, 80kg. opinions on my new routine? been training for 3 months, currently cutting down to 10% bf.

A
squat 5x6
leg press 3x10
hamstring machine(?) 4x8

shoulder press 4x8
lateral raise 3x10

parallel bars raises 3xmax
lat pulldowns 3x12

B
pullups 3xmax
rowing T-Bar 5X8
lat pulldowns 3x12

bench press 4x8
dumbell press 4x8

seated bar curls 3x12

sorry if some of these names don't make sense, i'm a eurofag
>>
>>35980431
>>35980590
yeah I know that comic
>>
Is it a problem if every month or so I'll do a shit that comes with a fair amount of bright red blood? When I wipe there's no shit on the paper, but bright red blood.

Disclaimer: I don't take anything up the bum, I don't have any bum illnesses and it's not painful.
>>
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>>35980060
Yeah, i know spot reduction is a myth, i meant that if sit ups would make my belly firmer and stand not so upfront :D And I lift too
>>
>>35980777
>sit ups
>>
>>35980764
Internal hemorrhoids, worms, or anus damaged from low fiber diet. Nothing life-threatening. Go to a doctor, it's an easy fix, and having blood and shit in direct contact is an infection risk.
>>
>>35980764
r u a grill?
>>
Last night I got of the bed wrong on my ankle or something simple along those lines and now my ankle feelstrap like it has a minor twist. Just wondering if it's okay to squat on it tonight and how to prevent this type of stupid injury in the future.
>>
Been on the 25mg/200mg x3 stack for 2 months. I also do intermittent fasting for 18/6.

Anyone know if i can stack Yohimbe HCL during my fasting in addition to the EC stack? Or is it usually one or the other? Got about 10-15lbs of fat to go before i'd want to start taking fat equally across my entire body so that my abdomen shrinks more.

6'1 175. down from 240 (absolute heaviest) in August
>>
Are there pull-up bars that you can mount ( and take off ) in like a minute?
>>
>>35971947
my lower back hurts after doing 5x5 squats to depth (im lifting 70kg). im trying to get my knees to a 90 degree angle my hip drive just puts stress on my lower back and leaves me sore. I'm planning on deloading to fix my form too see thats the problem.
>>
>>35980795
yeah ?
>>
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what does /fit/ think of pic related? Is it good for cardio, or I just stick to running for that?
>>
>>35980872
>Anyone know if i can stack Yohimbe HCL during my fasting in addition to the EC stack?
Don't. You're on enough stimulants as it is. There's no reason to risk a goddamn heart attack.
I guess you could cycle off the ephedrine once the tolerance becomes too high and use yohimbe during this offtime though.

>>35980904
Any of those pull-up bars you can mount in doorways are easy to put up and take down in seconds.
The one I had ruined the doorway though.

>>35981221
Anything that gets your heartrate up will work for cardio. It's that simple, really.
Some things lend themselves better to intervals, such as the rowing ergometer for example.
>>
>>35971947
I'm cutting calories pretty heavily. Around 1k-1.5k if i'm lucky, due to low budget at current time.

So long as I upkeep my macros, should I continue to do SS? For clarity, I started SS 1 week ago, and I now have 1pl8 on every compound except bench and OHP, and could push DL to 2pl8 either next session or by the start of next week (it's saturday tomorrow for me).

Should I continue SS on a big cut, or should I do another routine in the gym? I do Squats, Bench, Deadlift and then assisted pullups, leg press, bicep curls and either dumbell rows or overhead tricep extensions.

I do 3x5 for everything. I warmup with bar followed by small weight, medium weight and then test my current max for 5 reps and if I can do more I add more weight and complete 3x5.

I'm 6'1, 220lbs down from 230-235 in a week, am noticeably skinner in clothes but not noticeable with my shirt off.
>>
>>35981279
>then test my current max for 5 reps and if I can do more I add more weight and complete 3x5
You're not supposed to do this. You add a fixed amount of weight to what you used last session and you go with that number. You're not supposed to "find your current max" every session. Now, this fixed amount will be bigger in the beginning and smaller towards the end, but still, you're not supposed to "test" yourself every session. Just add a little to the bar every time.

Also, do at least 8 reps on all the assistance exercises, particularly the arm isolation stuff.
Leg presses are pretty pointless in a routine that already revolves around high frequent squatting.
>>
>>35981279
do the lighter version of SS. Back extensions on workout B instead of powercleans/deadlifts. This will allow you to make some more progress on a calorie deficit.

Check the wiki out: http://startingstrength.wikia.com/wiki/FAQ:The_Program
>>
>>35980225
I might be retarded, but when someone says Oats and Milk for breakfast, I am assuming its cooked oats or is it uncooked???
>>
So you guys lift stuff once a day for maybe an hour and that's it?

serious question.
>>
>>35974067
Ignore the trolls anon. Cardio in all forms is great, just not way too much (half marathons) or right before lifting (after is fine, "rest day" is fine).
>>
>>35981269
tolerance to the stimulant doesn't affect the thermogenic effects of an EC stack. Probably shouldn't stack Ephedrine and YHCL though.
>>
>>35981367
>doesn't affect the thermogenic effects of an EC stack
Really? Got anything to back that up? Not saying I don't believe you, just curious.
>>
>>35981360
I try to train full body mostly two times a week.
Let's say 2 hours lifting, 1 hour cardio
>>
>>35981328
>You add a fixed amount of weight to what you used last session and you go with that number

Oh okay cool I've only been using the wiki and google-fu to help me and google searches really only told me to add weight if my current max is getting easier. But I'll just keep adding 5-10kg each session and see how that goes, thanks man.

I like the leg presses. I just enjoy the feeling of pushing 100kg with my feet, even if I can't do it on a squat, but if you think it's pointless I'll just stick to squats for my leg gains.

>>35981331
I really enjoy deadlifts though. I haven't tried the power cleans yet, I don't feel I'm quite strong enough to do them seriously yet. Will have to try the lighter version to see if i get better results.
>>
>>35981269
I'd really like a pull-up bar, I'm a skelly ~130lbs so I guess the chances of my doorway getting fucked is pretty low right?
>>
>>35973333
>>35973289
Dont follow this guys advice, ever. The only way to address muscle imbalances is not to train each muscle differently. Perform the same exercises at the same weight for both muscles. You have to wait for the lagging muscle to catch up or else you build a muscle imbalance. It might seem retarded but its the only way to make sure you dont shoot yourself in the foot.
One damn thing i took from my PT is that fixing muscle imbalances is time consuming.
>>
>>35981401
i feel yah brah. deadlifts are fun, but the more you progress the harder its going to be. Also do power cleans when you can deadlift your body weight. Make sure you watch plenty of videos on form, cause they are the trickiest and most technical lift out there.
>>
Should I bother starting with a strength routine if my goal is bateman mode with maybe bit bigger legs? I still want to work on strength though so could I reach the physique first and then work strength afterwards without getting much bigger?
>>
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>>35981485
Pic related
>>
If I shit like 3 -4 times a day, am I eating enough? Because days when I shit like 4 times, I don't think I can eat anymore

Tryna get huge, family
>>
Does anyone have any slow cooker recipes that can last a few days, a decent amount of protein and not expensive?
>>
>>35981360
No, only 3x a week.
You don't want to overtrain :^)
>>
>>35980591
ANSWER ME FAGGOTS
>>
>>35981618
this isn't a routine general thread. grow a fucking brain and go over there for some real adivce from Trappy.
>>>35969577
>>
Late Dec. - early Jan. weighed about 315lbs. Did some healthier eating (but not a full blown diet) and did some walking. Mid - Late Jan. weighed about 307lbs. Feb. 1st weighed myself at 300lbs. Started my full blown 3000 cal diet and exercise (14 exercise circuit, 1 set high rep for each workout. At least 30mins of cardio to myself, on workout days I add 30mins more to my cardio cause of treadmill). On Feb. 8th, started my EC Stack, full dosage, and today on Feb. 12th I weighed myself at 290lbs. before hitting the gym. Is this a good weight loss pace? This was my final week of circuit and going to start SS on Monday. How realistic is a goal of at least 250lbs by July if I keep on working out at this pace?
>>
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Form check pls?

I have crazy APT and a history of snap city lower back, not from lifting though.
>>
Can I live off of this?

5 large eggs
15g butter
100g oatmeal
150g cottage cheese
25g whey
300ml milk
125g chicken breast

and some random available veggies (apples, bananas, whatever i find - up to 200 calories).

comes down to 1663 calories, 135g protein, 93g carbs, 82g fats.

dis good?
>>
Can someone post that screen cap where a curl bro is watching a guy squat but doesn't know what a squat is?
>>
>>35978282
>there certainly are but lack of stretching may not be your problem, whats the story of your knee pain
Basically its just a noticeable discomfort whenever I run and occasionally when I'm working out. It's hard to describe without coming across as a bitch, but I literally cannot run without my feeling a throbbing, almost grinding, sensation in my knees.
>>
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Thread almost dead. Gonna post anyways.

Guys, I'm becoming obsessed. I have one glute (while leg really but glute is main concern) smaller than the other. And don't tell me it's in my head because it's literally atleast 1/3 smaller.

It's all I think about. When I sit, stand, walk. That butt cheek. I can feel the difference, and I hate it. I've been trying to isolate it for months now but nothing.

One-legged squats, barbell lunges, Bulgarian splits, front squats, back squats, donkey kicks, leg presses, abductor machines. Every exercise I shift my stance, position whatever, I think about that cheek so hard. I try so hard to activate it. But no matter what I do, I feel it in my left (bigger ) side. I tried working my legs to failure last night thinking that if I can break that stronger leg down, I'll be forced to use the smaller one.

Today, only my bigger leg is sore. I'm going fucking crazy. What the fuck do I need to do. Please help me.
>>
how many exercises per muscle group do you do ?
>>
I overtrained my tits, how the fuck do I compensate so I don't look like a bitch?
>>
>>35972101
different guy, and i agree. 10/10 for the nipple, no homo
>>
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When I'm at the bottom of the squat with heavy weight like with a new PR my squat goes uneven, like one ass cheek rises higher than the other, I don't feel it but my gym bro says it's definitely happening, is it a flexibility problem?
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