Was doing powerlifting to win novice but I hurt my lower back. How do I substitute squat and dead? Leg press and chins
Bump?
quads: leg press, hip belt squat (if your gym has this, fuck you), machine hack squat
hamstrings: you're probably relegated to GHRs and hamstring curls (RDLs, GMs are out because back)
glutes: hip thrusts, pull throughs
erectors: hypers (if doesn't cause back pain)
to get some of the upper body effects of deadlift just up your upper body pulling volume, should be enough to compensate (maybe add some shrugs)
go look up stu mcgill's stuff on back injury rehab, take this time to be an upper body bro and get huge, gl
>>42808953
Also should mention that I'm cutting of that matters
/fit/ please gimmi a better workout. Currently been rocking this for four years. My nutruition is pretty average. Dont use any sups cause i use that money for alcs
Chest 4x8-12 erry thangs
Inc db press
Flat db press
Inc flys
Flat flys
4xmax dips
Shoulders 4x8-12
Ohp
Seated bd
Slow af side lat raises ss w/ front lat raises
Rear db flys
Some form of 1 arm flys on my knees for rear delts
Back 4x8-12
Pull ups 10, 9, 8, - 1
Bent over row ss w/ rear back flys
Chain saws
Lat pull downs
Close grip seated rows
Legs
Front squat
Deads
Back squats
Single leg press
Leg ext
Leg curls
Dasss it. Can i please get a new bro split
Current lifts for 1rm
Diddy 4 plate
Squat 3.5 plate
Front squat 2.75 plate
Bench 2.75 plate
Ohp 1.5 plate
Worked out today for the first time in like a week. Literally shaking right now from the burst of energy and adrenaline. Cant even go to sleep. I feel great as fuq.
>>42808762
just go fap mode and go to sleep
Made the mistake of speaking about my diet today at work and everyone seems to think IF is going to cause me to go into starvation mode, and I need to eat every three hours regardless of if I count maros
I didn't feel like arguing so I just said eating every three hours was too unreasonable for my schedule and my supervisor said "You will find a way If it's important to you, or you will make excuses"
He apparently missed the part where I already lost 100lbs
>>42808712
Hide
Your
Power
Level.
For whatever reason, norms hate those who do well and know their shit. Best thing to do is chuckle and move on. Human interactions were a mistake.
>>42808712
Who cares what they think. Your supervisor is spot on, but eating all the time isn't important to you, so who cares?
>>42808735
> Diet and exercise
If you wanna turn it up a bit
> CrossFit
Or if you're still not satisfied, tell them
> Pull ups and cross country
Just did my first 48 hour fast, didn't really feel amazing but I stopped being hungry.
Does fit have any experience fasting or its benefits?
whats the point in fasting lol like nigga just eat less food lol
>>42808462
Something about hormones and shit idk nigga
I'm never fasting again because it became a habit, went too far and I had basically no vitamins in my system at one point and my heart got messed up haaaaa.
but now everything's better, including my heart. all I can say is dont skip on vitamins, ESPECIALLY potassium (you can eat up to 50 cal a day, but anything over breaks the fast) and break a long fast with juice or fruit. dont eat a giant meal because its really hard to digest or something after fasting.
I think its 1 week juice, 1 week fast, 1 week juice and then back to normal eating.
Also drink a lot more water than usual - you're depriving your body of food, it needs more water to operate well. You can also drink plain green tea or black coffee, but when water fasting I think those are disqualified.
There are a lot of benefits to fasting though! It reduces your cravings after the 1st or 2nd day (12 hour fast and beyond I dont get distracted by food while studying) and apparently it does help with growth hormones. A week long fast generally has a lot of benefits for your body, slightly better vision, clearer thinking etc. Only problem is that you feel very weak and your blood pressure is low. Long and frequent fasts also have the potential to screw up metabolism possibly.
Fasting 12 hours, 7pm to 7am, while you sleep is really good too. Midnight snacking messes up your progress and sets you back. I think thats all I can say. Have fun and stay safe lol
Is anyone else at that peak of natty training where you just are hardly fucking going up in weights? I want to see bigger fucking arms...stronger triceps, but damn. My fucking progress feels like it's frozen. How can I overcome this?
>>42808371
fucking eat more and fucking lift more, pussy
>>42808371
Pretty much nobody on this board is there, and you probably aren't either, unless your deadlift is >600, squat >500, and bench >350.
This is the power of calesthenics
>>42808317
calesthenics is a great base before lifting. Just look at clarence0. I bet you don't even have full squat mobility lmao
>>42808317
I-Is that gyno?
Fuck me its mother- fucking Pengu!
PENGUUUUU!!!!
/fit/ I just finished my workout, and about 10 minutes later I had my blood pressure going really really down, and then minutes after I felt my heart pumping really really fast, I thought I was gonna have a heart attack (my arms started to tingle too wtf), it's gone now but god damn.
Anyone had anything like this? Should I see a doctor?
>>42808181
sounds normal and healthy to me my dude, no doctor required. good idea consulting 4chan first, you're a smart lad
>>42808232
I just sent an email to my doc, and I need 2 days to wait for an answer. Maybe someone had this before and can tell what happened faster?
And yeah, I'm a smart lad.
How do you feel about Kyle?
>>42808118
I don't.
redpill me on abcoasters
>>42808085
bump i would like to know.
>>42808085
you can work every single fiber in your abdomen with 0 equipment. leg raises, crunches, situps, flutter kicks, bicycle kicks, v-ups, side planks, regular planks- all you need for abs imo
ab coasters are pretty good. nothing beats the total abdominal machine by techno gym tho
tfw back and chest sore at the same time
Do you guys remember those "Sir Noah Gaines" videos some /fit/izen made? Do they still exist somewhere, or are there similar funny /fit/ related videos to enjoy?
what did he mean by this?
>>42807649
self rabbit punch machine
1% chance of becoming a prodigy
> does fit recommend these?
I've been using one for lower back pain and it's god tier
What is it?
I've got one, started using it on my balls and cock for hands free orgasms, I did buy it for my back originally though.
>>42807430
it only 'works' by killing nerve endings
i guess if you are too old or lazy to stretch or strengthen your back its something
Why the fuck does this feel heavier than 45lb rubber plates?
>>42807313
Densities my nigga