New thread since the last one hit 300.
Should I lift tomorrow instead (Meaning I can only lift twice this week as opposed to three times) due to feeling naesous and with a headache?
Avoid excessive leanback. Squeeze glutes to aid stability
Fucking brace your core. Practice doing a 'superman' (pic related)
You shouldn't be in hyperextension during rows, but you should not be letting your back round.
In addition, GO LIGHTER. Rows are probably the easiest lift to cheat on. Use a lighter weight and work your way up
Just google how to GHR and refer to pic related again. Really shouldn't have to be explaining this kind of shit. Just don't let your back round/collapse. It's a skill you practice a few times before it becomes automatic
Will a shitty, i.e. "unhealthy", diet early on fuck up my noob gains?
I'm a skelly that's only been lifting for a month, and I've been eating more but I'm worried that by eating the "wrong" foods I'm going to end up fucking myself over.
Just Google overnight oats, plenty of resources available to you
Not sure if you should be leaving a dairy product out overnight though
That's a lot of leg volume. You can probably get by on legs with just squat and dead variations. I would recommend a more strength style template. In general, it doesn't seem like you have the experience necessary to make your own routine.
As for your original routine, DON'T include warmup sets in your writeup. At first glance, 3x5 squat and then 4x5 deadlift is just stupid with that frequency.
You can put bench in between them to give your back/legs a little break.
Romanian deadlifts 3x8
>Curls as described above
I know you probably won't like this, and desu I don't really either.
But you should really just taken a proven template and go off of that
If you get a surplus of calories and don't avoid protein, you're gonna get gains. Along with fat and runny shits if your diet is shit.
And you can't "waste" your noob gains. It's easier to put on muscle if you have none, no matter how shit you eat.
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.
Do stretch hips, did barbell hip thrusts and glute bridges, and one legged hip thrusts. I feel it in the other leg's quads, and the weak leg's calf. No glute. And i don't want to continue doing such powerful glute exercises because the imbalance only grows.
Do glute bridges.
Really concentrate on squeezing your weak glute together as hard as you can while you do them. Concentrate on the same feeling while you do your other exercises.
Thanks for the response.
I'm 6'1 and 176 lbs and started at around 163 lbs.
I have really long legs so it's more like my legs need to be hit harder and I've only recently started adding leg presses into my workout and used biking as the cardio of my choice and experienced good leg gains so I was thinking of keeping that in.
I am stalling on 2 1/4 plates squats and 3 plates deadlifts, my press has been weak since I was busy getting healthy shoulder mobility but now that I have it I am progressing at around 2,5 kgs per week got 3/4 of a plate on it now and bench is at 1 1/2 plate.
The plan was having a nice full body routine that hits legs and back seperately since those two are my problem zones and my arms and core are fine, basically I have acceptable front torso and arm genetics but shitty leg and back genetics.
Sounds like one of your glutes isn't firing correctly, which is surprisingly common.
I'm willing to bet you have knee issues or pain along your IT band (on the outside of your upper leg) on the weak side, too.
If I'm feeling shit I'd put it off a day, I'd only get pissed off at doing lowered lifts and feeling like shit. That being said I always stick to my three days a week, so if I was ill on of the days I'd go from AxBxAxx to AxBxxAx.
It's a slippery slope OP, so you'd better actually be sick and not just a faggot.
Was in car accident 3 years ago, injured my spine. Finally cleared to lift again.
However I find I've become a pussy and need more days off to recover, is there something like SS for 2 days a week instead of 3? Can I see the same newbie gains I made previously?
Someone asked a similar question, in that they were asking about a 2 a week program, and someone else mentioned this one: https://www.t-nation.com/workouts/2-times-a-week-for-twice-the-gains
Not sure how reliable it is though, so if other /fit/izens want to shit on me for recommending it, that's fine.
Oldfag here. Been squatting and DL for 2 years. Was squatting yesterday and felt some pain in my shin, and decided to stop.
Squats have always kind of scared me a little. If I am only interested in aesthetics, are leg press and leg curls enough?
I sometimes get a sharp pain near my thumb for no reason. Goes away in a few days. What could it be?
Tips on how to line up bar properly on my back and keep my arms stable? Part of the squat rack covers the mirror so I can't see my shoulders. When I squat sometimes the bar will be further up one shoulder, or one arm will go back further than the other.
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?
My press is stuck again. I got to 42 last autumn, took 3 months off lifting and did other sports and got back into lifting again with Greyskull LP. Now I'm stuck again at 42. Got 1x5, 1x4 and 1x3 with 5 minute rests.
Now, Greyskull says to deload 10% and get more volume through the 3rd AMRAP set, but keep the reps at 5. I'm thinking maybe do sets of 8? Any advice?
I'm making steady gains with DL's, squats and bench tho. Eating plenty and sleeping well.
I've done both these exercises. I have gone to any actual corrective therapy, but I was doing rehabilitative exercises on my own like clamshells.
I'm not sure if I have that pain, but I do have a lot of other problems in that leg. My balance is off and my ankle mobility sucks. I drive alot for work and sometimes the leg goes sort of numb, I feel some kind of pinching feeling on my upper thigh right below cheek, and knee pain during the driving.
Can these things be caused by something like pelvic tilt?
Just go to your local butcher. You'll support small business, be recognized as regular customer after a while, and you can actually ask a real person where the meat is from, or what's good for which recipe.
Most meat is "safe to eat" and "healthy" as in, you can eat it all your life and not suffer ill effects. However, if you're worried about overuse of antibiotics, do some research. If antibiotics stop working from overuse, humanity is pretty much fucked.
I really need help /fit/, and this is the only place I can go.I tried to make a new thread yesterday too, but it never posted... please excuse me, I just need answers..
My father in law is extremely overwieght and unhealthy, why won't he die??
>350 plus pounds
>diabetes that he does not properly medicate, takes insulin shots his dead wife left behind.
>They aren't even for his type, pretty sure all of its expired too.
>eats LITTERALLY a loaf of processed white bread everyday.also eats tons of potatoes he fries in oil, barely cooks em.
>no, really. A diabetic. Eating whole LOAVES of dollar store white bread and undercooked potatoes.
>eats pizza, fast food and anything else dripping in grease.
>even fries PANCAKES in vegetable oil.
He sits in front of the tv all day everday, non smoker but no actual movement to speak of.
Recently he stepped on a nail, didn't do shit about it and when his big toe turned BLACK he dipped his foot in vinegar and baking soda.
Foot got better, father in law is fine.
How is he alive despite bread,potatoes and using wrong meds with NO excersize. When I say NO exercize, I mean he goes outside maybe once a week to get more bread and potatoes.
I tried to tell him he needs to do somthing about his health, but he just gets angry and loud, says he's just gonna die anyway.
What do /fit/ ???
How long with a lifestyle like this does he have? He's 60 I think.
How many calories should I eat per day?
This week, since Monday I've managed to eat under 1000 calories per day. Yet today I had no change in weight since Monday.
I'm 5'5", 154 lbs, male. Trying to get to 120 lbs before bulking. I manage to run at least 20 minutes a day. Its difficult getting a change to lift dumbbells at the gym (I'm in college) as all the chairs are always occupied, I'll probably have to go in the mornings.
My diet: Eat only breakfast and dinner. Breakfast is usually 300 - 450 calories. Dinner is around 400 calories. Today's breakfast I had omelet and oatmeal.
It wasn't too hard so I don't see what the concern is but I'm dismayed at the lack of results. What should I do?
Yeah..it really sucks.
He spends all day sitting around, so he can't fucking talk to anyone, he doesn't know how. Fucker is lonely.I'd love for him to shape up somehow and get outside, but when I offer to go walking with him, he will grunt and eat more bread instead..
How does eating a loaf a day not kill him anyway??
It's never too late, if you start helping him now he can at least bask in the glory of his own body in the last days of his life.
If you really have not given up on him and you talk to him he will pick up on your vibes and he can change.
I'm trying to...he's kind of hard to talk to, but I've heard diabetes that isn't cared for properly causes all kinda of emotional issues...
I'm gonna try tomarrow to see if he wants to go for a walk. He won't , but maybe if I don't give up ,he'll try to improve..
I'm telling you tho when his toe turned black I thought he was done for.
Who ever knew a fucking 3rd grade science project could save your foot from falling off
What was that diet and exercise program called where it focuses on protein and you have like 2 shakes per day and drop weight crazy fast? I wanted to look into it but I forgot the name of it and this is the first time I've had internet access in a while. I don't think it'd be in the archive.
Also how bad is alcohol when you're on a cut? I just had a homemade strawberry/whip cream vodka/lemonade/club soda mix drink (forgive me if it has a name, I don't know it) and I feel good and it tasted good but now I'm kinda bloated. Today was an off day though, no gym. I don't plan to do it often, but what should I expect on these kinds of days and the day after? I don't drink much either, I should mention.
I'm doing SS and I think my form on some lifts, particularly bench, could use some practice. If I have OHP on a workout day, would it hurt to add some sets of bench press with just the bar to work on the form?
How important is warm-up really? I usually keep it to a bare minimum, i.e. walking 20min to my place and running 5 mins once there. Will a better warm-up increase my performances?
(By the way I only do bodyweight at the moment, which is supposed to be safer with respect to injuries)
Planning the most epic ( XD XD XD maymay) carb load ever for my husband for valentines day. Mac and cheese is his favorite food. I am thinking about getting 8 different types from the restaurants around town. How do I keep them from getting cold...
no special gear
no insulated bags
40ish minute driving
Been lifting for 8 weeks, have you guys ever had a day at the gym where you aren't feeling it? Today I was tired took some preworkout for the first time and it made me jittery and hot, but when I started sweating I was freezing. And I felt like shit. Ended up failing my final rep of my 4th set of squats at 195lbs which I know isn't too heavy. I ended up doing a couple sets of ohp and said fuck it because I felt awful plus failing the squats psyched me out. 190 wasn't terribly difficult too. So idk if I should take some extra time off before going back into it or just start again in monday
Is it common for gains to develop evenly or unevenly? After working on my chest for a couple of months now I've noticed that my pecs are different sizes despite having pretty even workouts
What kind of things do you like to do to get through a weightloss plateau? Cut more? Cut carbs for fats? more cardio (kek rite?)? This assumes you already weightlift at least 3 days a week and are eating at a deficit.
Whenever I do a lot of physical activity, my lower back hurts. It's the last few vertabrae of my spine, and it only hurts when I arch my back in that spot. It usually goes away after a couple of days. Does anybody have experience with this, or know what could be causing it? I thought it might be my tight hamstrings or lower back injury I don't know about, but I have mild scoliosis, so it might be that. Any ideas?
Is it normal to exactly maintain scale weight during your first month or so working out? I've been doing a ton of cardio and changed my diet and I feel and look way healthier than I did but I haven't lost or gained any weight.
For refrence I'm 215 and need to get under 180.
A cashier at a fast food place near me gave me her number, and she's called me cute more than once while texting me. She also includes a bunch of emojis and sometimes ends texts with a ~. Is she actually flirting with me, or is this just a girl thing?
Never been to a gym before, read the sticky, want to start.
I'm looking for a cost effective gym where i'd pay monthly no contract or anything. Any good chains? Gyms I should avoid?
i'm going back to college this spring. How can i ensure that I look as joocey and aesthetic as possible? i'm already cutting, what else can i do
I need an estimate as for how many calories does this pizza have? It has no nutritional value information. I weighted it and its 360 grams.
If you're a complete DYEL will you start making gains quickly assuming you train and eat properly?
I'm trying to get over some mild body dysmorphia and get my self confidence back and I'm just curious as to how long it takes to actually make progress. I plan on lifting 3-4 days a week and I'm doing alright with the "eat your bodyweight in protein every day" thing so far
Hey /fit/ Im about to go to the Movies, I have 2,500 calories left for today to maintain weight and Im starting another cut for spring monday. Im trying to stay perma-clean but I dont feel like paying $5 for a water
Is it ok to have a large popcorn and soda?
I'm a skeleton grill (5'6" 105lb) and I like strength exercises which I've been doing at least every week since December but how do I do cardio? I have no energy.... can jog for about 1.5 minutes before legs and lungs give out.
Is this purely cause I wrecked my body being underweight?
How much more should i cut? sitting at 6'4" 206 lbs right now. been lifting for 2.5 months, dieting for 5.5 months
started at 244
how often am I supposed to be upping my weight that I lift? I got to 1pl8 on squats at the last portion of January and I haven't added any more weight since. Same story for bench except I added 10 pounds. How bad am I fucking up?
I haven't seen LC's personal pizza but I'm pretty sure according to their nutritional guide their Hot n Ready pizzas are 2100 and 2300 cals (ham and pepperoni respectively) for the whole pizza, half of that being 1100, maybe you confused those around?
Whoops I read pepperoni as personal my bad. Yeah you're right on that but the picture posted in this thread is like half the size of LC's pizza. LC's is like 11 inches in diameter and the one pictures is about 7 inches
A bit of a serious question here: Is it normal for the sacroiliac region of the back to get a bit sore while doing deadlifts?
I'm worried because I've always had back issues because of my height and, as far as I can tell I have pretty good form. If that's not normal, though, I'll have to ask someone to film me lifting so I can check my form and fix it.
Back and shoulders day is today and deadlift day is tomorrow. Even though I only work upper back today, will it affect me deadlift tomorrow?
Did that even make sense? fuark
Readable version: Does doing pullups and rows n shit make your deadlift weaker
How do I fix rounded/hunched shoulders?
There shouldn't be a noticeable effect on your deadlift.
No. Focus on building good form in order to best correct your tilt, rather than relying on a belt.
Feeling a little stiffness in that area is normal after deadlifting. It should feel analogous to flexing your arm with a bicep pump. Kinda sore, kinda inflated.
Is your goal to gain weight? Are you gaining weight?
You haven't wrecked your body, you are just out of shape. Lifting for a couple months is only the start of your journey.
Keep up the cardio, increase your times a little bit each session. You'll make progress just like anyone else.
Now that Ive acheived decent stats by /fit/s standards from SS. What program should i do to attain hypertrophy? Done with strength focused, I want to look joocy. Im thinking 5/3/1 BBB but if someone can give me reccomendations AND their reasoning behind them that would be great.
>out of skelly mode
You're trying to lose ~3 lbs per week between now and July.
This is on the upper end of what most people aim for in terms of rate of weight loss. It will be mentally and physically exhausting, but you can do it. Go get 'em.
You might find this useful, too: https://www.supertracker.usda.gov/bwp/
I like to run pretty much everywhere I go. Tonight I was running home from the only club in town and got stopped by a cop for 'acting weird' because according to him 'people usually don't go running around at night in jeans and a hoodie'.
Should I be concerned that this is gonna be a recurring problem?
B-b-but it's 5 degrees outside anon. Shit, I was freezing even in what I was wearing, albeit partially due to standing around for a couple minutes that I should have spent running.
Whiter than sour cream, and thank god for that.
dawg. Wear under armor sweats. I can't remember the brand but they're sweat pants that are made for the cold. Thicker and feel like sweatpants and shouldn't kill your wallet. Googling didnt bring anything up.
My stomach lurches forward in front of my head. What's the name of this problem? Are there any stretches that can fix it?
literally this is just reg posture problems
so many online resources to fix this, u can be gone of it within 3 months if u commit like 10 min a day
someone else can post shit, i had the same problem and like 3 youtube videos fixed me up tbhqwy
lumbar lordosis. There are several things you can do. Many people suffer from this and if you're on this site enough time you'll notice how prevalent this issue is and how many solutions there are.
This is also called APT. Here are some fixes
>Stretching your hip flexors and quadriceps
>Strengthen your Glutes, Hamstrings, and Core
Fixing your posture will help as well. Stretching everyday will help this.
Take a break from cutting and eat at maintenance for 3-5 days.
Assuming you have been cutting for a few months or so..
If you've only been cutting a few weeks, just cut harder, or add more anaerobic cardio.. Never do aerobic. Barbell complexes are the greatest tool for body composition
Fuckin hell this is getting annoying
I'm barely progressing on anything, 6 feet tall 170 lbs and trying to lose another 15 or so lbs of fat before bulking. Eating a shitton of protein but progress is still super slow. Is this normal for a noob eating at a deficit?
Oh yeah and to top it off my squat is fucked because i keep getting this front-hip pain which is apparently called "Femoral Anterior Glide Syndrome"
I'm new to lifting, literally just finished week one of SS. How long can I expect my beginner gains to continue? I already added 30 pounds to my squat(from 95 to 125, I know still bitch weight). Also, what do people mean by 1/2/3/4?
Everytime I curl using a curlbar or try and do any forearm training I am geting a pain halfway down my right forearm. At first I thought it might have been my muscle not being used to that specific kind of movement (only been lifting for 3 months) but its not going away and getting worse. It hurts as if I just bashed my bone against something hard, I can't tell if its a pinched nerve or if I have a microfracture from some previous incident. Anyone knows what this could be?
Hey /fit, I completely fucked up my cut for this week... how to bring down my weeks average to 1800 over the next 2 days without killing myself.
Having troubles entering this in. What do you think would be the physical activity level for someone that pretty much gets all their activity done at the gym. Let's say an hour to an hour and a half at the gym, with 30mins doing cardio at a pace of at least 3.0 and doing SS for weights. And then some more cardio at home, same time same pace.
I entered what I thought was right (2.0) with no percentage change and it said that everything I'm doing normally would get me on track to my goal weight by the date.
You can expect reasonable but slowing linear gains for ~6 more months. You'll probably hit a few difficult stalls around then.
1/2/3/4 refers to the number of 45 lb plates per side on a barbell for the OHP, bench press, squat, and deadlift respectively.
If the pain is getting worse, do not continue to aggravate it. First, try different hand positions during the curl (neutral, palms facing, palms away). If you can't find a comfortable grip, it's time to see a doctor.
Which progress? Your weight loss, or your strength gains? Strength gains will be very low on a deficit.
If you want to lose the weight, don't be concerned with finishing the week. You'll just relapse if you do that.
Eat 200 calories less than your current goal for a few days, then go back to your actual goal. It is hugely important that you have your eyes on the prize and don't get caught up with this weekly average shit. Your body doesn't fucking know that it's the end of the week before it drops your weight. Just hit your goals and stop bitching, faggot.
Sounds like you've got everything right. From your description your activity level should be around 1.9 or 2. That value has worked well for me with exercise equivalent to yours.
Hey /fit/, for a while now I've been having trouble with both jogging and skipping, a sharp pain in my right ankle whist going at it for a couple of mintues. I try to power through it but slowly it disables my ability to even walk or hop and I have pain trying to move my ankle within the usual RoM, any movement produces nothing but pain.
I am willing to admit I am a fat bastard and we are known to have joint pain, still though it has acted up before though not as bad.
How should I handle this? Force through it and build up the muscles supporting me so they can better handle it or let it rest for a while?
/fit/ how do I stay motivated? I started working out around this time last year and I find it hard to star consistant. There'll be times where I'll work out for 2 weeks straight and then not do anything for more weeks at a time. I've made terrible gains and I've started putting on some fat lately.
>Force through it and build up the muscles supporting me so they can better handle it
Nope. No, no, no. Do not push joint pain, it will only get worse and potentially go chronic.
Rest it and find an alternative exercise, maybe biking or swimming.
Hows my routine
My routine is
Deads 1×5 medium
Then hit isolations for your back,biceps, and triceps, shoulders
Deads 1x5 light
Then again light isolations same as monday
Friday is 1 rep max
Same isolations again
How do you stay motivated to brush your teeth every day? Or shower? Because you really want to do these things or because you want to be clean?
Going to the gym is part of my life for me because I hate, so deeply hate, how I feel when I don't work out. I push heavier weight because I'm afraid of how I'll feel if I don't make progress.
Dunno if that will work for you, but it keeps me consistent.
Thanks. It also says to do a diet of 3000 cals (which I'm doing already) but I'm having a hard time reaching 3000 cals. Not so much that I'm overeating, but I'm not eating enough to reach it. I think that I hit around 2k at max, is this a bad thing?
what's your deadlift/squat/bench/OHP 5-rep weight?
if you're intermediate or advanced that may be too much heavy squatting too frequently, and having the same isolation exercises every day is odd.
Not bad per se, as long as you feel okay, you won't actually start starving yourself until you're eating around 1200-1500. Sounds like you're getting lucky if you feel comfortable at 2k cals at your weight.
Well have a bit of agoraphobia when it comes to working out outdoors and I'm a bit of a poorfag so I can't really afford a stationary bike, is their anyway to accelerate the healing or pinpoint the cause, also do you know any low stress cardio I can do in the mean time.
Sorry if I'm being a bit picky anon, this really sucks.
is a pot noodle enough to sustain me for a 40 minute jog
i ate all of it
Anyone know a good vegetable-based protein (not super expensive, good amount of protein, not like half carbs?) I'm lactose intolerant, and I think some of the gas/bloating might be from the whey, but I'm not entirely sure.
Yeah hunger isn't hitting me at all so I'm not eating so much, I guess it's mostly thanks to the EC stack. Thanks a ton, gets me even more motivated that I'll actually be able to hit my goal.
Try a calisthenics routine - bodyweight exercises often reach into the cardio category because of the number of reps you'll be performing. You'll build strength and use all of your body to get your heart rate up -- should keep you off of your ankle for the most part.
You Are Your Own Gym is an excellent guide and available to torrent for free.
How much does caffeine kill appetite if you don't take ephedrine? I started cutting at the same time I started a new job where I'm drinking a lot more caffeine, and I have basically no appetite despite eating almost nothing. I'm a little worried.
I'm tall (195cm/6'5"), and am trying to put on weight. I'm around 200lbs/90kg atm but am still pretty skinny looking. I'm not willing to take steroids or whatever I'm not interested in aesthetics. I just want to be a big guy (4 u). A bane-ish physique, actually, would be just fine.
Best way to go about this? Bulking on anything and everything obviously but what can I do lifting wise? Do I need a gym or can I do just body weight stuff?
Single leg is a good idea to force you to be more even with your legs and can stretch out your hips nicely. I'd be doing them if I still went to a commercial gym with a leg press.
How to achieve jay Alvarez body? Looks dry. Do I just cut forever?
Ultra fatass here. 6'1 300+. Come down from 340 down to 320 over five weeks. Feel this is way too slow. Want to get to at least 310 and below before doing squats, as my form is beyond shit right now.
Burpees and shit can sometimes be anaerobic if done with enough intensity... Adding weight guaruntees the intensity.
I also like to add jumping back squats into my complex (right after jerks or someshit)
So I can dumbbell shoulder press 24kg (each hand) for 10 reps pretty easily but I can't do 26kg for one rep because I can't get it up. Once I get it up it's easy. Any tips to get past this?
>why would it strain his heart?
Why would it strain the heart of a morbidly obese man to do a crash diet? It strain anyone's heart, and his fat makes it even more likely that it can do damage. Crash dieting eats muscle too and wears down the heart musculature. Combine this with the extra work the heart is doing keeping landwhale proportions with blood and you have a potential disaster. A proper cut is better than crash diets any day, both for health and long term weight loss.
sit down, swing/ curl it then have your elbow on your knee with the weight in the air forearm completely vertical
then raise your leg/ knee and use the momentum to push it
that's how i do it anyway
Eat 500 below your TDEE and you'll be fine. Get into cardio, even if it only means a daily walk and/or some swimming ( better for joints than walking at your size). You can also start lifting but should probably take off more weight before doing any serious program.
>wears down the heart musculature
I'm sorry but this sounds like complete bullshit.
Once again, I totally agree that crash dieting is a stupid, stupid idea, and not healthy in any way. But nevertheless, I don't see how it would directly harm the heart.
What do you think crash dieting does to the body? The cortisol levels alone imposes a threat, not to mention everything else that happens when the body goes into emergency mode. We're not talking short term fasting here, were talking weeks if not months of heightened stress levels and ketosis.
Ketosis isn't dangerous as long as the body still produces insulin, which it will in any remotely healthy person.
I can see how increased stress hormones over time can pose a problem, but I still don't think his heart would atrophy. And that's what I'm calling you out on.
Has anyone ever OHP a person?
I want to my OHP my gf soon but not sure how is best to hold. Do I press her so she is on he side or not?
Also, I press 60kg 3x5, how is best to get to 70? Texas method styled or just keep adding smaller weight every session?
I've been stretching for a while now and haven't noticed any change in my flexibility. I've tried holding the stretches different amounts of time mixing them up, but nothing seems to work. Any tips?
The heart gets damaged by stress hormones. That's one factor. The extra strain of the hormones plus obesity and the damage caused by long term obesity plus any severe weight fluctuations he has gone through combines to become a heart killer combo.
The athropy of healthy musculature, including heart, happens when people of any size starve themselves for longer periods.It can also happen in short periods under the right circumstances such as when people get ship wrecked or experience natural disasters, and go through starvation and dehydration. This is why it is included as a factor when treating people in disaster zones.
>how is best to get to 70?
I've had best results with good ol' linear periodization i.e. starting with a light weight doing high reps and just gradually increasing weight will letting reps fall off from session to session.
If you're already carrying a good amount of muscle in the shoulder girdle, back, hips and arms, it can work equally well or even better to use ultra high frequency with submaximal weigths a la Dan John's "Even Easier Strength" program.
As to how to press your gf, I've never tried, but she'd need to tense up pretty hard, I guess.
Have I overtrained? Should I see a physio?
>squatting heavy 3 days a week, progressing 5lbs per session
>Cycling a few miles a day for commute
>Go out drinking last night, get too drunk, get home and collapse
>Wake up in the night with intensely painful muscle spasms in calf
>next day calf is totally useless, maybe pulled or sprained
>Feels like dragging a solid lead weight around on the end of my leg everywhere I go
I progressed to 100kg on my diddylift today, I do Deadlifts 3 times a week as I want them much higher than my Squat till I swap em with Cleans.
Today, my back rounded a little on two of the reps, however I feel this was more to do with my starting position (chest not high enough) than the weight (I did my last rep fine).
Should I stay at the same weight next session and try to complete with perfect form first, or progress as normal?
I just lost my job and I start a new one in April. I'm wondering whats the best way to get back in shape considering this one is a lot more physically demanding than my old desk job.
I'm thinking something like an hour daily of
>Cardio, maybe twice a day
I was thinking of doing P90X but I think I would just prefer a standard weightlifting regime instead.
>get abseloutly wasted afterwards
>suprised when your muscels cramp up
Weakass skeleton here, I'm struggling like fucking crazy with the overhead press. Today I put a grand total of 10kg on the bar and it felt heavy as fuck.
Last two reps of my last set were a big struggle and quite honestly, I don't know if the bar is going anywhere next time with 12.5kg on it.
Am I fucking doomed or would it be a good idea to cheat and help out with a slight bounce so I can actually make some progress?
That is pretty much precisely what happened. Is this a thing? Can booze cause cramps?
I get pain in my side when I eat (left side). Anyone know what it is? Sort of feels tight and prickly with a twingy sort of pain. I'm skelly and need to bulk but this stuff makes it impossible to eat a lot. Pls help.
OHP is one of the hardest lifts to progress
Don't cheat. Your goal is to lift hard until it isn't as hard anymore then you progress. It should always be hard.
Cheating is just going to inflate your numbers, which is going to "feel" like you're making progress, but if you try and progress again too fast you're just going to fail over and over.
How long have you been lifting? I've been lifting 6 months and just recently hit 40kg OHP, which is 10kg on either side of the 20kg bar. Don't rush as you'll just injure yourself, OHP is fucking difficult.
I assume the bars 20kg?
40 is normal for a novice; never cheat though, drop the weight and build up if your failing.
OHP is notorious for being hard to progress on, make sure you eat and sleep well. Are you doing 3x5 or 5x5?
Also, watch this: https://youtu.be/CnBmiBqp-AI.
Only the end of the second week in the gym and the bar is 20kg, yes.
I'm also doing 3x5. Thing is, how do I progress then, just repeat the same weight until I can handle it properly or get microplates?
Repeat with same weight. I had a similar problem, so I repeated the weight, then progressed with ease.
Are you on a bulk? Sleeping enough?
Also, I find warming up helps a good deal.
I'll just try the same weight again I guess. Sleeping/eating should be fine; I'm actually paying attention for once and don't run on 4 hours of sleep and 10 cups of coffee.
That lift is an utter asshole though.
I batch cook and freeze large meals, usual ones are:
Any kind of curry. Thai is good.
Chicken and bacon pasta, or any riff on that
Basically anything that you can add to rice/pasta/bread, so all you have to prepare is that then microwave the meaty frozen part.
Brehs, I have lost 8.2 lbs in my first month of training. Am I going to quickly? If I keep this pace will I have lose skin? Am I gunna make it?
Camb are you lurking? If so -
My friend has a shrunken PCL and very weak hamstrings. I've put him on Starting Strength but I guess he needs some form of flexion of the knee to bring his hamstrings up to date.
How should I go on about this
Does anyone have the screencap of a greent text story where a curl bro is watching a guy squat but he doesn't know what a squat is?
He describes it like the guy is struggling to get back up 5 times and he can't help because he's doing curls
Just posted a thread asking this, but some fag redirected me to this thread.
Sup /fit/. Used to browse here 2 years ago, but some events in my life really fucked me up and now im a dyel skinny fag. I wanna do SL beginner routine. I believe it's 3 times a week. So my question is is it okay if I do cardio and abs on off days? like 20-30min cardio and another 30min hitting abs and obliques?
Dont 'hit your abs and oblique', sounds like crunches and side crunches.
by ab-roller and get progressively stronger at it, start with knees on the floor.
yes cardio is fine
SL is crappy routine do something like
row (heavy, main row)
row (cable, focus on retracting your shoulder blades)
three main lifts 3-5x5 how you like it and additional (flies, row) higher (2-3x8-12)
romanian deadlift 3-5x5
chinup or lat pulldown 3-5x5
some delt work (side delts with cable or dumbell 2-3x10)
some hamstring help like leg curl 3-x10
bxaxbxx throw in curl or tricep every other week
It's fine if you feel fine the next day on your lifts. You still want to rest enough to be able to do your SL lifts.
Fuck once the ball starts rolling you might as well do HIIT on off days if the lifts keep getting up that is.
wow thanks for that lengthy reply appreciate it. I have some questions though. Will the ab roller train my obliques? I have really weak obliques. I wanna include dips into my routine as well, where would that fit in? Also I want to make it clear that I want my program to focus on my lats and delts. I really wanna have a v-taper look. I don't wanna have small neglected delts.
When you say press you mean shoulder press?
Yes a form of shoulder press, if your shoulders allow, barbell, if they don't - dumbell.
Ab roller will train your deeper trunk/core muscles better than crunch shit.
Also remember to train flexibility, you rpobably have 2-3 postural imbalances
and no you dont have 'really weak obliques', trust me.
dips, well you could just do dips instead of bench if you feel you can progressively overload dip movement.
v-taper comes from diet!
So I thought I was pulling too much with lower back on deadlifts and that was causing me lower back pain, but i think it was squats instead.
When I would get to the bottom of the hole and come up, I would lean forward a little and then correct it instead of pushing against the bar with my back to keep a straight bar path. Do you think this could have contributed to lower back pain?
Because the past few days I've been tight and sore in my lower back, and when I went to squat today, I couldn't achieve full depth because of the soreness.
Should I focus on getting a stronger back and drop weight to keep good form?
Why on almost all routines is it standard to do multiple sets of curl variations?
I was look at one early that was something like
4x8-12 hammer curls
4x8-12 barbell curls
And this isn't even the worst I've seen.
Isn't 96 curls completely excessive?
What wrong with just doing one variation 3x8-12 like anything else?
How does one properly give the ol natty lickaroo to grills. Any places to read up on or people that are experienced. Also what do for foreplay. I'm meeting up with a fuckbuddy Wednesday and need help.
Whats the secret to a clean shave like pic related? Am I suppose to go to a barber for it?
I can't decide what to do. I've been on SS eating above TDEE, but I really want to get leaner first for a clean base. So, Cut or Bulk? I don't know anymore.
I've been doing curls (hammer and regular) with both dumbbells going up at the same time because this it feels like it's harder to cheat with shit form. I haven't seen anyone else do this in 6 months at the gym or in any youtube videos. Is this retarded or not?
182cm, around 80kg (started at ~76).
Stats in kg:
Diddly 107.5 (failed last rep of 110 last time)
OHP stuck at 40
What would a good stopping point be? Should I just continue until I hit 3pl8 or something?
Also, how do I get my Deadlift above my Squat? I've recently started doing it every session and only squatting every second session to get the Dead up, but I can't really go full-power after squatting. Any specific exercises I should be focusing on?
Just went to the gym for the first time doing SS, is it bad if the sorest parts of my body are my quads and between my shoulders? Did I start too heavy on squats?
Also, I had trouble doing ohp with just the bar. I got 3x5 but I felt like I was using my back way too much in the lift.
I can't squat anymore, at least not any time soon, due to a hip flexor/groin injury. How can I get my quad's stronger? I tried increasing deadlift volume, but my quads don't receive enough of the workload.
Probably not. I kept my legs locked but I wasn't getting below the bar during the lift, only near the end. I was arching my back during it, which didn't feel right.
I'll try again with the same weight next time.
How bad is white cheese and more specifically the eastern European kind as pic related.
Any tips to get better sleep? It feels like lately (last 3 weeks) my sleep has been pretty subpar. When I started lifting (10 weeks ago) I was hitting 8-9-10 continous hours of sleep without waking up. Now I feel like I wake up every 3 hours, take an hour to fall asleep and wake up 3 hours later and can't fall back to sleep.
My bedtime hasn't changed (I go into my room at midnight everyday, set alarm for 830am). I don't have any electronics in my room (no tv, tablet, only bring in my phone as its my alarm, but I never turn it on). I try to take a cool/cold shower about 30 minutes before bed, usually read (in the living room) for about 30-45 minutes after my shower then head to my room.
Room has blackout curtains. Also I try not to eat within 4 hours of going to bed and I usually take ZMA about an hour before bed. Tried changing positions, changing pillows, heavier covers, lighter covers, flipping over my mattress...Any other ideas/tips?
Regarding body shape, is there much you can do about changing it?
How do you slim down shoulders and ribcage?
1. I'm on my first cut at 1,800kcal a day. First week was OK but now I'm finding that I barely have the energy to complete my routine. Am I cutting calories too hard or is this normal?
2. Forearm grips like pic related. Are they effective in building bigger forearms?
I am approaching my likely end to using SL routine. Overall I've enjoyed it, its simple and its worked. However, I am starting to stall and the gains I'm making now are much shorter. So I am looking to move toward another program. Recommendations?
First i'll say I am not lifting for aesthetics, powerlifting or olympic lifting. I am not looking to compete and the only sports I play are just pickup basketball games with friends. I'm a fairly typical guy, got a little weight to lose and want to keep/stay healthy.
I guess if I was to rank in order my "goals" it would go like...
Strength > Muscle Definition/Hypertrophy > Size > Competition or Competing (be it powerlifting, olympic or bodybuilding, basically no interest in any of it.
What intermediate plans/approaches do you like?
My deadlift is at a little more than 3pl8 with 5 reps raw with hook grip.
I want to continue deadlifting raw.
Fuck mixed grip.
I want to be sure that my grip strength follows, so I want to do static holds.
Would it be a problem to do some sets of static holds the day after/before doing 1.5pl8 rows?
Or should I do it the same day?
If you have fatty shoulders and ribs at that weight at that height you need to gain muscle. Very simple. The muscle will distribute the fat you have better and balance your hormone levels more.