Rest in peace old thread. Most calf raise guides I read always seem to state I need to be standing on some kind of elevated platform like a wooden board. All I have is dumbbells at home. Can I do standing calf raises without this platform and would they still be just as effective?
Here's something you can check out: http://www.livestrong.com/article/366526-exercise-lack-of-sleep/
Seems to just mention energy levels, it affects the body's ability to recover from the workout and can affect metabolism leading to temporary weight gain
how does it work exactly though, like since i got 5 1/2 hours if i had a 3 hour nap this afternoon would I be able to have a full proper workout? or would it be the same as going as i am now?
I'm in the exact same shoes as you. 20% planning to cut down to 10%. Lifting, diet and some cardio. Rarely affects my mood. What keeps me going is seeing how far I've come and knowing that so long as i keep doing what I'm doing ill make it. It'll be worth it trust me. Just plan ahead. And maybe you could eat more too, could help your mood. Adjust calories/cardio as necessary
Would circuit training with the goal of keeping my heart rate elevated be more beneficial on a cut vs. traditional lifting? Or should I keep trying to preserve my strength?
Eating more carbs could help put you in a better mood. I've been cutting from over 40% bf over the the last couple years and not having enough carbs would always put me in a shitty mood, but the feeling of getting thinner is so fucking worth it.
Is such a calisthenic routine any good? And how many calories added to TDEE should I eat to bulk with that (obviously at a lower rate than by lifting)
I need advice on how to remove the last plates after the deadlift, when they are supporting the bar on the ground
been making an ass out of myself the last two times now. The second one goes easy by just pulling the bar out, but the first is a bitch
yes, you can still do them. the platform makes it so you can drop your heels a little bit lower, where they would otherwise be on the ground again.
also, anything can be a platform. use a book, a wooden board, stairs or whatever. Anything you can stand on
excellent way to do barbell calf raises, if your gym doesn't have a leg press or calf machines - load your bar up in the rack, place a piece of wood or some other object beneath your feet (to act as a step), take the bar on your back but carefully drape your arms over the top of the bar like an american war prisoner in japan, and grip the sides of the rack with your now free hands. you won;t have any balance issues. you'll probably have to pad the fucking hell out of the bar because in this shrugged up position your traps are gonna get crushed (i normally drape 3 or 4 folded towels over my back).
Exactly the same for me, but I'm tired of cutting, so I'd like to try bulking (I'm 128 lbs, 17% body fat, aiming 15 but I'm not that far and I'd like to know how much to eat to bulk with the routine)
Are low doses of Creatine good for running "gains"? Go ahead and say I dont know what im saying(because I mostly dont), but if im getting lean gains in my legs does that mean the fat is going away with the buildup of lean gains?
I go to a commercial gym and they have this policy where they're only allowed to have dumbbells up to 44 kg.
Now I've always done DB rows and I love them, but I can't progress on them anymore for obvious reasons. Can I do T-bar rows and get the same effect? I really don't like BB rows.
It's no necessary but you lose a fair bit of the work out with one.
Practise holding a decent smile in front of the mirror a whole heap, muscle memory will kick in. Try not to show too much of your bottom teeth or open your mouth too wide.
How do I make it guys? I think I'm skinny fat and whenever I put on weight it goes to my stomach and it fluctuates like water weight. Not to mention any time in eating something I can't get through all of it and feel full for the next 4 hours.
I suck at bodyweight exercises such as dips, pullups, chinups etc. and I'm not even fat. How can I get better at these? Which muscle groups should I strengthen? I'm open to any tips
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?
Eat at a surplus of 500 calories and lift hard. When you have muscle the fat won't look as bad on you so there's no reason to start by cutting (unless you're actually fat, but you said skinnyfat right). It'll take you 2-3 years to look good.
sup brehs. is pof still the best dating website to smash high test girls? or is there something better now? pic related
how much does bf% really affect testosterone?
say I was like 15-20, would it have a significant impact?
Alright, so all I've got is 55lbs of 5lb sandbags, a backpack, and a pullup bar.
I'm doing weighted pushups going up 5lb every other day, at 35lbs right now doing 5x5 with super strict form. Should I continue this or do something else? note I could do roughly 45 pushups with no added weight prior to starting this.
However my main question is about pullups.
I can get two sets of 5 but from the third set onwards I'm burnt after just one, Should I start doing weighted pullups too?
Basically, focus on the eccentric contraction to start off. Also, assisted dips/pullup machine. Just be careful how you are balancing on that cushion.
What is a good exercise to hit lower and inner pecs beside dips and decline bench, or is that all i got to work with? I can feel my upper pecs getting nice and big but underneath my nipples is soft and flabby.
Second part of this is what exercise to hit inbetween my pecs. That gap between. I dont feel a muscle there desu. Do I just have to make the pecs big enough they eventually get closer?
It's just one muscle. I would assume your problem is with your insertions
Looking at that picture Im wondering if it actually isnt the pec but right underneath it.
>because you're too fat probably
This is what I was hoping is the case and once I shed more off it will all look better. I feel like my nipples are turning outward little by little. Is that normal?
My chest is some bench, but lately mostly cable flies.
I am considering buying a beater bar from rogue. Wise investment? I live deep in butt fuck nowhere Arkansas so the advice about going on Craigslist or whatever doesn't help me in purchasing a barbell.
What 'sort' of diet would you recommend to a fatty macro-wise? How important is following a strict macro plan? Right now I'm mostly focusing on calories in calories out. My friend on the other hand is trying a keto diet.
On a similar topic, how important is the type of food you eat? If you add bacon to a keto diet and it's roughly 4.5g fat a slice, is eating two of those the direct equivalent fat-wise to eating the 9g of fat you'd find in a handful of peanuts?
I have virtually no upper body strength, no access to a gym, and no money/space where I live to have equipment. I can't even do one pushup. Will babby pushups from my knees help much or is it pointless?
Why would you? 1 session isn't going to make a difference in this long term game
It's a different movement do for bench gains no but for overall chest gains sure
Keep on doing them until the lagging side catches up
Yeah they'll help, just keep progressing to full pushups and further
Hey /fit/ I recently got pic related, any good protein shake recipies?
How accurate is this shit for a recovering fatty with hella loose skin?
Down from 350, my navel is 38 inches but the bottom of my stomach's fat sack is closer to 41
Something fucky is going on with the neck measurements. For some reason, if you have a thinner neck it says that you have a higher BF%, but the bigger your neck the lower it goes (and you can get a negative percentage really easily).
Currently at about 12% body fat and want to be 8% by june. Reccomendations on when to start cutting? How many miles of jogging a morning? Reccommendded meal plans. Currently 5'11" 200lbs
That makes sense tho.
Your neck at the thinnest point has very little body fat. It's most just neck muscle.
Thin neck = smaller frame = fat makes up more of your weight
Big neck = larger frame = less fat
>Yeah they'll help, just keep progressing to full pushups and further
Thanks, m8. I just went and did 17 of them and my arms felt so weak... pathetic. This is going to take awhile but it has to be done.
I've watched at least 15 different videos on how to do pendlay rows. I've practiced my form in the mirror at home. But every time I go to the gym, as soon as I try them with the bar, my form goes to shit. How do I retrain myself?
I tried to do pull ups today but didn't even manage one.
Is there a lift I can add to my normal routine that will get me there?
How many times a week should I do curls/direct bicep work with the goal of hypertrophy in mind.
I do a strength routine 3 times a week and have been doing curls at the end of my bench days (once or twice a week)
yeah if you see someone doing pendlay's well or someone who is clearly a seasoned lifter, just ask them. you'll be feeding their hungry ego so they'll be happy to oblige most likely
Use a really light weight, with the bar at a standard height.
Rows are the easiest lift to cheat form on. I think you are probably trying to go too heavy
Post a form check
Do whatever you want. Your goals are your own
>5'11 200 lbs
I doubt this
>inb4 claims with no pics
>when to start cutting?
With the stats you've given (assuming actually true), at least ~8 weeks in advance. This is just a guess
>how many miles of jogging
As many as you need to maintain your calorie deficit. This question is a little alarming to go with your claims. You don't need to actaully jog at all to lose weight, although it will help
If it's comfortable, do whatever you want.
Tights are good to
>feels like you're wearing nothing at all
>nothing at all
>nothing at all
Everybody holds weight differently
BF calculators are never going to be that accurate unless you do a body composition test
Calipers and picture checks can be acceptable too
Works every time
Just try your best to stay even
Make sure to stretch if you are tight or not flexible
It will fix itself over time if you try to stay even
Form checks are always helpful
Why can't you find a spotter?
If you go to a gym, literally ask any person (that is not in the middle of a set) 'can I get a spot?'. People are not only willing, but HAPPY to help others in this scenario
Literally hinders your ability to squat by creating instability
Learn how to hold the bar properly. Then once you've done it a couple times, it will cease to be uncomfortable/painful
A better question would be 'how do I hold the bar properly?'
Bang fat chicks
Eat protein and not shit
Keto is mostly a meme. A simple deficit is fine
Pulldowns and negatives if you are strong enough
Here's a video on negatives
That is fine and follows programming well
If you're doing a 3 day, make sure to hit biceps hard before the 2 consecutive rest days
Make sure to also do pulls (back) instead of just curls
There is no 'inner pec'. Look up musculature (anatomy chart) and you can easily see this
Just get bigger pecs and hope your chest gap isn't too big (this is genetics/insertions and cannot be controlled)
Tinder is literally made for this purpose
Read the sticky
But why the hell would you have to choose?
Any type of row will make you stronger at rows
>exercise makes heart rate increase and tires you
Meat and vegetables and some dairy
Although I think keto is mostly a meme, I imagine you can find food and meal plans if you google 'keto diet'
Can't be bothered to give you a source (burden of proof not on me lel), but from what I've read about elevation masks, they're pretty much pointless
does anyone else's dick shrink up like a micro penis when they're lifting heavy?
1. I need a simple core workout cause whenever I miss leg day and then do low back squat I feel I'm at the gates of snapcity.
What is the best core work out ? Abs and lower back.
2. I hit a plateau. Should I hypertrophy 1 month, strenght 2 month cicle ?
2a. When I hypertrophy should I bulk more than 300 cals on surplus ?
brehs how long does it take before you can do a proper hanging leg raise to where your feet come all the way up to the bar?
my core is so fucking weak that i can only bring my knees up and even with that i still swing back and forth. Also, it smashes the fuck out of my balls. I got big ol' nuts
is doing upper body every other day too much frequency? or is it best to increase load if you see better results on it? or is it more likely for me to make more gains with a 4-5 day program?
I have a busy schedule on Monday so I've decided to go to the gym in the late morning till afternoon. I'm planning on making myself my lunch to take in my bag so I can eat it on the way to university rather than going home first. I'll be having salmon, brown rice and some frozen veg, all prepared the following evening before being put in the fridge over night.
I heard cooked rice refrigerated and left to stand has a chance to give you food poisoning? Would it be wise to swap out my rice for some wholegrain pasta or should I be okay?
So is GOMAD a meme? I want to put on weight, fast. I don't care about aesthetics. I just want strength and size. Obviously would be doing something like SS or greyskull as well.
Tldr is GOMAD effective?
1. My back is so weak that it cannot longer keep up with the weight I load on squats. And I don't want to become a criple. thanks for the exercises.
my goal is to get bigger and lift bigger. I'm going thowards 150kg squats, 100kg bench... etc. the 1000lb club shit.
what should I do ?
It's food. That's all it is. Don't just out on weight as fast as possible, you will hate yourself. Your body has pretty hard limits on how much muscle it can put on in any given timeframe. Aim for a gain of a half lb a week, you'll want a 250 calorie surplus.
Any more, and it's guaranteed fat which means a longer cut and less gains. Don't rush your bulk, increase caloric intake weekly until you see a gain of around a half lb a week or 2lbs a month.
What are the disadvantages of completing the SS routine over 6 days instead of 3? My work schedule doesn't give me a lot of time to complete a full routine, meet other commitments, and still get a solid night's sleep. I've found that doing only squats on Monday then completing the rest of the workout on Tuesday, when I would normally have more time, allows me to smooth out my schedule. For example, a week of SS looks like:
Tuesday: Bench press, Deadlift
Thursday: Overhead press, Power clean
Saturday: Bench press, Deadlift
I've asked my boss about reducing my work hours so I'll have more time, but in the interim, I find that this way, while not being ideal, works pretty well for me.
It's fine, keep your protein up
Learn to load your hamstrings
It's just an easy way to get calories when a decent macro and amino acid profile
You can have other calorie dense foods too
>put on weight, fast
There's really no point in overdoing it too much and putting on a bunch of fat
See how it goes
>still be an increase in volume
I doubt this
Nofap is pointless. Quit porn if you are addicted
Post form check
Everybodys limiting factor in the squat (and dead) is their back/core, not just you.
NP anon, you are welcome
If I exclusively do cardio but I continue to take protein can I still maximize fat loss without losing muscle mass?
You'll be limiting your recovery if you basically train legs every day like this and will stall your lifts
I would argue that this wastes even more time than just putting in 1-2 hours 3x/week
I used to work 10 hour shits 6x/week of physical labour and still had time to lift (hurr other commitments durr, everybody has a life). Sounds like excuses
Whatever you think you're doing, it's not SS
Lifting weights is pretty much a requirement for 'cutting'. That is, losing fat whilst retaining muscle mass
It's not that big a deal if you have no gains, but why not lift weights?
This made me think of the fact that you don;t need to exercise AT ALL to lose weight/fat. Would you still be retaining muscle mass if you don't exercise at all? Because cardio will help very little with keeping that lean body mass
Can someone give me some diet plans? Like some specific foods, maybe an infographic? I don't work out much, but I want something simple that I can follow consistently to feel better and not get fat
I started out lifting in november, and have gained 6 kg so far, but my weight has been stalling for three weeks now. I just got off the scale and I haven't made any weight gains again. I'm 183cm, currently eat 3000 kcals a day, do fullbody 3 times a week and cardio 2 times a week. I eat pretty healthy, no fast food, lots of rice, lots of chicken/turkey etc. What should I change?
How bad is it to superset? (Doing one set of each of your exercises back to back so you don't have to rest between them.) Working out takes to damn long, I need to cut down on my time, this seems like an effective way to do it.
No, why would it be?
But proper front rack allows for easier thoracic extension and stability and thus more weight allowed to be used
Your upper back is already going to be the limiting factor in a front squat, this grip will made it limit you even earlier
Learn to cook basic things
Why do you want to stop? It's actually healthy to jerk off eveyr now and then
Trying to gain weight? Weight stalled?
Eat more. Eat more calorie dense if you have to
Think you're eating a certain amount above TDEE and still not gaining weight?
Not eating as much as you think you are, count better
I superset accessories to save time sometimes
Supersetting heavy compounds is just hindering performance though
>working out takes too damn long
Post current stats, goals and routine and I can tell you that you're wasting your time
Srs man? Literally google or youtube and you can see a huge difference
OHP is a strict press that uses the shoulders and tris (primarily anterior deltoids and triceps). This exercise builds excellent strength and can be done for reps
The jerk is an explosive lower body movement that is used in the clean and jerk. The prime movement is actually build from the dip (of the knees) and uses the legs to explode upwards before extending the arms up to push yourself down into your catch position (split or squat position). It is meant to be done heavy for 1 rep
You probably have no business doing a jerk. Stick to OHP. Then learn what a push press is. Then maybe you'd like to learn about cleans and jerks a few months (or more) down the line (or never)
Can't believe I actually took the time to write this out
Fucking google shit like this
I can't imagine how workload would be an issue.
If bulking is the goal, eat more
So you go to a gym? Hold DBs or a barbell on your back and step on some kind of elevation
Even the smith machine is appropriate for calf raises
I'm making sure to keep tension outwards with my quads on my knees so they'll keep tracking over my feet, so I don't think they're caving inwards. They could be unknowingly, I'll have to keep an eye out for it.
What sorts of stretches would you suggest?
How do I post form check?
Start against a wall for support
Pain in a particular area can be just as easily a symptom of something else not firing correctly
For example, if you lack mobility in an ankle, the knee or hip will have to compensate.
For this reason, I'm hesitant to prescribe and particular stretch and am more willing to say stretch EVERYTHING. A personal example is that when I neglect stretching/mobility, I start to get soreness in my back. It always ends up being a tight hip flexor or hamstring for me rather than something I'm actually doing wrong (other than being lazy).
For the knee in particular though, calves, quads and hamstrings can all directly affect it. Foam rolling helps too
As for a form check, they are always useful.
The typical squat form check is from a reasonable, elevated (from the floor) angle straight sideways to you.
Additional footage from the back or front can help give a picture of your knee position too.
Don't static stretch before exercise
Dynamic stretches are OK before exercise and can help
The sticky contains a couple (still working) links on mobility/stretching
You should already be doing a warmup and some warmup sets of progressing weight (up to your working weight) before heavy compounds
Static stretches are fine after exercise. Do you really not know how to do basic stretches like touching your toes for hamstrings, heel planted lean towards wall for calves, etc?
Don't they teach this in school to kids?
I have yet to hear of a legal fat burner that really beats placebo. If they found one that really withstood clinical trials but didn't have the kind of side effects DNP or clen did, it'd be the next viagra in terms of explosive popularity.
Have you considered watching Dumbo? Especially the parts with the crow feather.
Lifting noob here with a dumb observation. After every session, I get totally dehydrated, gain about 4 lbs water weight overnight from drinking water, then lose it again just in time to repeat this in my next session.
Is this normal? Should I care?
All I know is not to to static stretches before exercise, so I haven't been doing them. The only
stretches I was ever taught as a kid were static stretches so I can never use what I was taught about stretching as a kid.
I'm doing warmup sets, am I supposed to be doing warmup cardio as well?
>>36003230 is right
You should really be doing a warm-up exercise, about 5 minutes of some kind of cardio. I like the rowing machine best, and you should be doing warm-up sets on any heavy compound. I consider the bare minimum for a 5rep set to be three warm up sets: 5reps with empty bar, 5reps with some weight, 3 reps with more weight, then the work sets.
Anyways, going all the way back to the original question, if it doesn't hurt until the day after squats, and it doesn't get worse, it might just be that that's where your muscles or tendons are weakest, and so the area that's being hit hardest.
I just signed up for a one year gym memebership but at the end of that year I may not be able to continue going to the gym straight away for various reasons. I want to train for strength first to get as strong as possible, but my ultimate goal is aesthetics. How long can I train for strength while still leaving myself enough time to achieve the aesthetics I want (ie athletic mode)?
For people who did starting strength, how long did you stay on it before moving on to a bro split or something?
You may have done the math wrong. If your current weight and body fat are 179lbs and 27%, you have 131lbs lean mass. If your goal body fat is 15%, and you manage to lose fat without losing mass (which is much easier for people than /fit/ sometimes implies, mass loss is mostly only a concern for Mister Universe contenders), your goal weight should be 154lbs.
(Math check: 154*.85 = 131)
I've been doing warmup sets in increments: 3x5 bar, 2x5 1/4 5RM, 2x3 1/2 5RM, 1x2 3/4 5RM, Work Sets.
I've never used the rowing machine, would be be a good idea to learn or is the treadmill/bike a fine alternative? How light/intense should the cardio be?
Yeah, it's never until the day after sqauts and it's the same pain each time. It goes away if I have to do something physical, but it's especially painful if my leg hyperextends like if I'm putting my legs up on something.
I'm not sure what it's called, or whether it's a tendon or a ligament, but it sits on the outside of the knee and it's hard, running from about the bottom of the patella up the leg to the quads. I have a gap between my knee and that which is pretty large, could that be involved or is that normal?
When deadlifting, are my arms supposed to just be a connection the bar to my and do nothing but grip it? I'm finding myself shrugging at the top and I don't know if that's bad for the lift or not.
Time for sleep after this
As I implied, I doubt it will do much past a simple caffeine shot
Try an EC stack or yohimbine if you want, but a simple deficit should be fine.
Weight fluctuates pretty wildly throughout the day and water weight is constantly changing
Just weigh yourself when you wake up each day if you want any type of consistency, but your previous days water/sodium balance will still affect you unless you keep it in check (all about dat consistency)
Do whatever you need to feel ready for heavy lifts
I do a very extensive warm up when lifting in the morning
3-5 minute bike
Stretching routine loosely based on DeFranco's Agile 8/Limber 11 (was my starting point before customizing)
Warm up sets
I would say you should probably do both, it doesn't need to take long
There is never a case when the actual knee hurting from squatting shouldn't be a cause from concern. He obviously didn't indicate it as muscle soreness
Read the book. It's a book, not a routine, pic related
As the fucking book says and anyone who 'did SS' properly will tell you, exhaust linear progression before moving on. It is literally the fastest way to make gains. Any decent beginner routine is centred around the principle of linear progression
Fuck it one more
Just stand up straight, normally, at the top
Do you walk around with shrugged shoulders?
As for teh arms, yeah, they're like ropes attached to the bar. Bending your elbows puts you at risk of a bicep tear and bending your wrists will fuck them up too
Just stay tight and stand up straight normally, squeeze glutes (the primary movers in the lift)
Another point on the shrugging, your lats should be engaged during the lift to help keep the bar from straying away from you (keeping it close). Engaging your lats is pretty much the opposite of shrugging
Weight loss supplements are most useful as an appetite suppressant. They increase heart rate, theyre thermogenic, and help retain muscle too yes, but without the appetite suppressant factor they wouldnt be nearly as effective. Theyre not miracle drugs.
When you go off it you will have a sudden urge to put food in your mouth and thats where the normies fail but you wont because youre not a filthy casua, right?
Actually the appetite suppressant is pissing me off because I'm on a cut (imagine that) and I can barely eat what I need so I to do my lifts. I cant wait to have some appetite for my shitty little meals.
Maybe I'll want to get a pre-workout supplement after I stop tho because I'm basically using the caffeine from the fat burner for my pre-workout with my meal.
No way I'm failing man. It's not like I'll double my meals or anything.
>As the fucking book says and anyone who 'did SS' properly will tell you, exhaust linear progression before moving on.
Ok well can anybody tell me roughly how long they kept on with strength training before linear progression halted? I just want a general idea of how long I can expect it to take. I understand it varies from person to person
There's no set time. I'm no expert on the matter since I haven't reached it yet, so I'm just parroting what I've read here but:
If you're failing reps and unable to progress in weight and this continues for 3 sessions, you have to deload and start again.
To what degree is meal timing a meme? I wake up really early and I have to go to the gym about 20 mins after I wake up, so I typically go fasted because there's nothing I can eat and digest in that time without feeling sick. Even protein shakes are too much, and my workout goes to shit. The fasted training hasn't been negatively affecting my workouts, for some reason I'm totally fine banging out my normal lifts and cardio without feeling sick or tired, but is this gonna affect my gains?
I always get some protein + carbs afterwards, but I do a relatively long session (1 hour 30 min - 2 hours depending on the day) and I'm getting paranoid that my muscles are breaking down more than they're recovering due to exercising without carbs or protein immediately in my system. Does it not matter so long as I get the sufficient amount of protein over the course of a day and my workouts are still strong?
Is lifting twice a day on my lifting days a bad thing? I don't always have time to do all my acessory work so I come back later to do my chins & whatever else. Also is it bad to bench and OHP every workout? On bench primary days I do 80% of 5RM OHP and vice versa on OHP days.
Also I've heard of people coming back later in the day to do their lifts AGAIN. Like guys that come back on their bench day and bench again with the same or less weight. Is this actually a good thing to do?
Mainly the erector spinae muscle group.
Meal timing matters. But not to the extend that many people think.
Basically if your goal is to build muscle, you should try to make sure you have amino acids available to your body throughout the day. The reason for this is that while your body can store both carbs and fats, it has no way of storing protein, except as muscle. What this means is that if you've been training e.g. legs and haven't ingested any nutrition for a good while, your legs WILL be needing amino acids, and guess where these are going to come from when you haven't eaten? Yup, your other muscles. That's why you have to eat RELATIVELY often for OPTIMAL results.
That being said, as long as you get a solid meal every 4 to 5 hours, you should be fine. It takes a while to digest a whole food meal.
Does this mean you can't get results if you go for like 8 hours without eating? No, your total intake during a 24-hour (or longer) period is still way more important. But if you want to OPTIMIZE MUSCLE BUILDING, you will want to eat relatively frequently.
You don't have to get up in the middle of the night to eat or anything crazy like that. But it's something to keep in mind.
On a side note, I've been training first thing in the morning for years and I recommend just bringing a shake with BCAAs and a rapidly absorbed carb source such as maltodextrin to sip on during the workout. Works well and doesn't upset the stomach.
Debatable. But a lot of veteran lifters agree that stopping just short of lockout will keep the stress on the muscles and off the joints.
Your #1 priority when cutting is to try NOT to lose strength. The lift that suffers the most is usually the bench press, as it's very strongly correlated with bodyweight, regardless of whether this bw is fat or muscle.
If you're losing a lot of strength you're cutting too hard to training like an idiot. Or you've mindfucked yourself.
How much grams is a normal sized bucket of popcorn you think? Non-American sized.
It will work, but it's just making this needlessly complicated. There's a reason most routines are based primarily on barbell exercises. It's not that the barbell variations are more effective as a standalone exercise, but it's just so much easier to simply add a small plate on either side to the bar than to have to make the big jump to the next set of dumbbells.
In addition, due to less stabilization requirements, barbell exercises usually allow you to use slightly more weight, which again makes it a bit easier to progress (because you'll be adding a smaller % of weight).
Lastly I don't see how the routine you link to would ever be viable, seeing as a full set of dumbbells is much, much more expensive than a barbell with plates.
But yeah, it can work.
Lifting twice a day works really, really well IF what you're doing is basically cutting your workout in half and performing each half in a more fresh state. If however, what you're doing is that you're simply trying to do twice as much work as you should be doing, it DOES NOT work very well.
In other words, if you're a training addict who wants to train all the time, it's a bad idea. But if you're doing a sensible program and simply cutting your daily session into two, it's a good idea (although quite time consuming)
>Also is it bad to bench and OHP every workout?
Nope, it's fine. As long as you're aware that you can't have maximal performance on each lift. Which you are.
>people coming back later in the day to do their lifts AGAIN
I don't think this is something you should consider unless you're an elite level athlete.
I have the short term memory of a retarded gold fish, so yes.
I use StrongLifts 5x5 app even do I'm doing SS and I have JEFIT ready when I move on in the next couple of months. Not sure how good JEFIT is tho.
Burpee challenge. Goal is to be able to do 100 burpees in 5 minutes.
Day 1 you do 3 sets of 10 burpees, taking no longer than 30 seconds per set. Rest as little as possible between sets.
Add 1 rep and 3 seconds to each set each day.
When you hit 3 sets of 40 reps, start doing only 2 sets. When you hit something like 60-80 reps per set, start doing just one set.
Hey lads im probably too late but its worth a shot.
Started weight loss 4 months ago at 220 lbs, currently 176. I've been stuck at 176 for a few weeks now but still on a 500kcal deficit, I'm still losing an inch off my waist every week though which is fucking strange.
Also I think I've developed somewhat of an eating disorder, I hate eating now. I only see it as something that will slow down my weight loss which is retarded because food is necessary. Idk I just hate food now and feel guilty after every meal even though I'm having 3 500kcal meals :/
Pretty much THE ONLY THING everybody who knows anything about nutrtition can agree on, is the importance of a VARIED diet.
Would you die? No.
Would you be deficient in all kinds of shit? Yes.
What's your question?
Most likely explanation is water retention. You'll likely experience a sudden drop in weight one of these days. As long as your waist line is moving in the right direction, you're burning fat with 99% certainty.
As to your eating disorder, I'm not a psychiatrist.
If im cutting, is the trip on the bike to and from the gym taking a total of 30 minutes enough cardio? I am sweaty coming to the gym and coming home. Im thinking maybe i should add some extra cardio before going home?
Please excuse the fact that of all the sciences, biology is the one where I'm by far the least educated. I was eating my morning Weetabix earlier (that's still a good breakfast, right?), and noticed that per 100g it contains something like 170 microgrammes of folic acid, which is something like 80% of the recommended intake. This got me thinking, how does 170 fucking microgrammes have any effect? Why does my body give any shits about such a tiny amount?
I train 6 days a week , 3 weights , 3 cardio. Eat about 3,000 calories a day.
Woke up today feeling like pure shit. Pure, pure shit. Clumsy, weak, can't even grip things well my whole CNS feels fried.
My question is, am I doing too much?
I can add an extra rest day in and just have one day an AM weight training and PM easy jog.
I didn't sleep last night , keep waking up and couldn't get warm, then if I did get warm I got too hot.
No idea what was up with me. Today is a rest day so I'm gonna stay warm take my vitamins and get loads of rest but I still feel like shit.
Felt really headachey too.
The weights I did yesterday were squats, shoulder press and pullups.
I am kinda a retard and when I train I go balls to the walls so maybe I should drop volume and intensity a tiny bit??
I don't know. Any help appreciated.
Have some Test on me.
Is ZMA worth it? and if so what would the best product be? (I'm from Denmark, so please not something which you can only get in the states)
What are your thoughts on the Bench to OHP in most of the 'novice' programs that are recommended (SS, SL, etc)? I am thinking of doing Greyskull's LP (Phrak's variant likely) and was thinking that instead of doing Bench/OHP alternating, I would treat the OHP like the deadlift. That is to say do 1 OHP set a week (Wed) and bench on MF.
The offset to this would be I would be doing chins on MF and rows on W. This would change a little of the emphasis to chest (one of my weakest areas) and less emphasis on shoulders (one of my strongest - At least according to symmetric strength).
Is there any relation between soreness and gains? Some days I lift heavy and don't feel tat awesome soreness that lets me know my muscles did a lot of work. Is it okay not to feel like I did anything the next day?
New to lifting.
I've got callouses at the bases of my fingers, especially under my wedding ring, from holding weights. Is this normal?
There are 3 reasons that deadlifts are done for 1 set of 5 in that program (and similar ones).
1) High frequent squatting also helps drive up the deadlift even when it isn't performed much.
2) High frequent squatting and deadlifting both require your low back to be fresh, so you cannot afford to tax it too much or it will ruin other parts of the program.
3) The deadlift is very hard to recover from so volume is best kept lower.
None of these reasons apply to the OHP.
Also, overhead presses help keep your shoulders healthy by training key features such as the serratus anterior, upward rotation of the scapulae etc.
Lastly OHP is a tough lift to progress on and you can't expect much from it if you de-prioritize it.
Just something to keep in mind.
That said, your idea might still work.
DOMS isn't a very well understood phenomenon yet. However, know that DOMS can't really be taken as an indicator of a good workout. It's possible to have had a very productive workout without getting sore, and it's possible to be very sore without having had a productive workout.
That doesn't mean you can't be both sore and have had a good workout, but generally when you're very sore it simply means that you did something you weren't accustomed to, such as a new exercise or double your usual workload or something.
It can also mean that your recovery has been terrible - perhaps you didn't eat well, didn't sleep well or even went out drinking. All these things can make you more sore.
There's no need to fear DOMS but there's no reason to become a "DOMS hunter" either. A good rule is to "chase performance, not fatigue". It's easy to get sore if you want to. What matters is progress though.
Overhead Press: when I perform it I feel that my lower back is going to snap. I lift a relatively heavy amount of weight but in the last reps the pressure makes me feel my spine is going to crack open.
Is this a normal sign that I'm starting to stall or a deficiency in my form / back strength?
Low back issues is usually because you lean back too much. Are you squeezing your glutes throughout the movement as you should? You need to clench your asscheeks so hard that if somebody were to put a piece of charcoal between them, you'd drop an 18 carat diamond.
How accurate are standard plates in a normal gym?
I just weighed three different types of 20kg plates.
One weighed 16(!) fucking kilograms.
The other weighed 18 kg.
the last weighed 20.5 kg.
Perhaps it's the weight thats off, but shit man.
I've got a small hollow where the muscle feels thinner in my lower abdomen. It's sore sometimes after deadlifts/squats. If there's no hole there yet is it worth hitting up the GP for a surgeon recommendation or is it pointless until it actually fully tears?
Depends on the brand. Cheaper plates are extremely unreliable. At my gym we have a few Casall plates that I swear I can feel don't weight the same amount if I have those on either side of the bar.
Then we have some old Leoko iron plates that feel pretty good, and Eleiko bumper plates that are of course excellent.
It's just one more reason to avoid the commercial gyms, really.
>It looks stupid to do it standing with dumbbells IMO
If you base your exercise selection on what you think it looks like to other people then you're a goddamn idiot.
That said, it's not going to make or break anything whether you sit or stand. Just be aware that sitting at anything less than 90 degrees won't get the same training effect as standing upright or sitting upright. It's not necessarily worse, but it's different (less upper back, more front delts)
Is the nutrition label more correct after or before cooking meat? This ground turkey cut is weight by almost half after cooking
120g-75g. one serving is 112g @ 240kcal
so this 75g piece of cooked meat is 240kcal right? minus the dozen or so cals of fat that got cooked out in the pan
>That said, it's not going to make or break anything whether you sit or stand. Just be aware that sitting at anything less than 90 degrees won't get the same training effect as standing upright or sitting upright. It's not necessarily worse, but it's different (less upper back, more front delts)
OK thanks brah. I do sit pretty much at 90 degrees when I do it, I use one of the benches that can raise up as a backrest.
My bench and OHP have lately been progressing slowly, by microloading. I'm on SS. I'm at 93kg for bench and 54kg for OHP 5RM atm. I can usually complete the 3x5 sets with the third workout, so things are progressing, but slowly. I have this plan to start cutting in april, but I want to add as much as possible to my bench and OHP (really want to get 2pl8 bench and 1pl8 OHP for reps before I cut).
My question is, do I have to continue like this until I completely stall or can I switch to TM for upper body?
Do nutritional values printed on the packaging of proton powder include those from milk? After all I can make it with water or with milk. It would make the powder look better if they presented the maximum number of grams of proton in a shake, wouldn't it? I ask because I want to buy a bulk-oriented powder and there isn't much proton in a portion from what I see. Will making the shake with milk solve the issue? There are 33g of protein in a liter of milk, 250ml of bulk shake has 10g. Does this include proton from milk or not?
what kinda gym shorts do yall niggas wear?
i need some new ones and i dont want anymore mesh basketball shorts and i dont like cotton ones.
Doing SL, I feel like squats 3 times a week is a bit too much as my squats seem to get slightly worse over time, possibly due to tiredness. Has anyone else had this problem with SS/SL?
I'm considering only doing squats on DL/OHP day.
does lifting give you an advantage when it comes to a fight? there is this guy at my job who pisses me off. he always talks mad shit and thinks he is untouchable. everybody i'v known who's worked with him always had problems with him(the guy is a snake). i'v had problems with him too. i'm trying to quit my job and find another because of him. one day shits gonna hit the fan. i'v never been in a fight before. i always keep to myself and never open up to anybody. i'v been lifting for a year and have seen big results compared to when i first started but i still feel weak you know what i mean
Definately in terms of hitting strenght, but speed and agility plays a massive factor too.
For example a smaller, weaker guy might still have the upper hand because he's sturdier or more experience than you. Its more about technique than anything else
does anyone else eat their oats raw with milk, without cooking them?
is it unhealthy for the stomach or anything?
i'v played around with him a couple of times and i feel he definitely is strong. he is much shorter then me too so he is always about to get around me much quicker.
>more experience than you
pretty sure he is. the guy is way older then me. i'm 23 and he's maybe about 27+. he's already lived life. (multiple baby mama's). i think he likes to give me a hard time because he see's me as something he never achieved. (he has no high school diploma, working a dead end job for 10USD a hour)
Thinking about buying a pair of compression pants/tights.
Partly for the mind game since they'll make my legs look juicier than that anon's nipples in the other thread. It's also partly because the cold makes my knees hurt.
Is there any benefit to wearing them to the gym?
how the fuck do I talk to girls at parties? I went to my first college party the other night and apparently this grad student (I'm a freshman) wanted to have a one night stand with me.
coming out of a 4 year relationship, i don't know how to talk to girls and as soon as I thought I was doing well she leaves and talks to some other guy
/fit/ help, how do I make those social gains, I'm tired of always thinking about my ex fucking randos while the only action I see is from my hand.
Fatty on the perma cut here, 220lbs, trying to get down to under 200 for the first time since elementary school.
I recently upped my lifting routine from 3x5 to 5x5, and started running on off days. In addition, I cut my calories from around 2-2.2k, to 2k or under.
a. my waistline has gotten smaller the past couple of weeks, but my weight on the scale is the same. wad da fug?
b. I only shit like once a week now, and when I do I get a very SHARP pain in my anus right before I need to go. wad da fug?
your digestive system is doing a progressive overload on your anus, once the maximum pressure has been reached your muscles there will give in and you suddenly feel a pain and the need to shit
one week is pretty good though, gratz on those anus gains
she was still going to leave you anyways even if you did fuck. speak to women no different then you speak to a random person you are getting to know. go to places where you know you have stuff in common with people there. not partys because people there just go to fuck with no strings attached.
thanks anon. i'll just hang in there. i feel my strength is more then me last year but my ego tells me its not enough
well I was asking questions about her life; what she liked to do, her major, and I'd have follow up questions for all of her responses. once I started talking about my life though it seemed like the age difference killed it cause here she is with a degree and a house and I'm still a freshman who lives at home :/
that's what I'm asking tho senpai, how do I talk to girls at parties when all I want to do is fuck with no strings
Sounds like you were playing the get-to-know-you-dating-game, while she was just looking for a Chad to pump and dump her.
Be more assertive next time. As a man, it's up to YOU to steer the conversation/interaction towards sex. Make your intentions clear. That's your job. Her job is to say yes chad, you may pound my puss, or, no beta, you may not.
Why do I only think of questions for this thread when it's almost dead?
Also, what is the difference between Overhead Press and Military Press? I've been told military is harder when you're standing.
Just became homegym masterrace. Should i do SS barefoot?
sounds like that's exactly what happened. the fact that someone that much older than me wanted to fuck really made me nervous and I instantly went to "oh how do you know so and so"
thanks familia, I'll be aware of that next time
Can I lift on antibiotics? Had an infected toe but the pain has gone now. Haven't lifted for a week, feels bad man
Anyone here have any experience with finasteride for hairloss? Apparently it raises testosterone in the body because the medicine blocks an enzyme that turns test into something that causes baldness. Will it impede my gains?
Hey all, I've got a question that's kind of got an involved backstory to it
>So basically, I'd been on SS for about 7 weeks-ish when I started having knee pains during squats and after recovery. Upon inspection of form, it was clear this was because my knees were coming way forward of my toes as soon as I started to push out of the hole.
Rested my knees and went back to squatting. However, what I found is that when I squat with correct, knee-saving posture (butt out, knees above toes, glute/ham dominant) I lost almost 50lbs on my 5rm as opposed to straighter back angle, knees out posture.
>To test this, I did a couple reps with my old 5rm with knees forward, with minor complaints from my knees. Long story short, I found out that I am extremely quad-dominant.
To the point; since my posterior chain is obviously very weak relatively, and because I don't have an extra set of knees, I'm going to be squatting with correct posture from now on (duh).
>However, since my glutes and hammies are my biggest limiting factor right now, if I start hitting them heavy with squats every workout, I'm worried accumulated fatigue will hinder progress on DL.
Would it make sense to order deadlifts before squats on B-days, or change B-day squats to a more quad-dominant squat type, like highbar or front?
So I've been climbing mountain today with poles and heavy ass backpack and my traps and lats are quite sore now.
Is it just because of poor posture caused by backpack or were those muscles used in a "good" way?
>In b4, changing the program means you aren't doing the program
To answer your questions I would recommend doing hack or front squats as an alternative. Personally speaking, when I got to the point where I was nearing 2plate squat I started to alternative Squats/Front-Squats.
At first the front squat sucked because my form was garbage but after I backed off the weight and started much lighter I was able to work it to a descent number (in proportion of my squat number) and I felt my quads were way stronger since I started this.
PS I am not advocating that its the way to do it, I am simply stating what worked for me
This post doesn't deserve its own thread. It deserves to be buried and forgotten - thus I'm posting it here.
I'm a very depressed person, who was using lifting as an outlet for anger and as an anti-depressant.
I've failed, anons, I've failed hard. Winter sickness and fever stopped me from going to gym, which then led me to the state of lethargy, I stopped taking care of everything, started smoking weed A LOT (fucking stoners, don't tell me it helps with mood, because it fucking doesn't. It just feels good while I'm doing it - which is why I'm doing it). Started railing speed and going to underground electro parties to keep myself happy at least once in two weeks - now without speed or ex I feel like shit. I got fever again so I'm losing the little gains I've had left - getting closed and closer to skelly/skinnyfat mode. I feel like shit and contemplate suicide, so I got a therapist's appointment this friday.
Don't quit lifting, anons. Never quit lifting. Go to gym when you're sick, take a gram of caffeine if that's what it takes to get your ass over there.
This place I am currently in... it's very sad.
Sorry for the Feels.