When do I quit 5x5
CW:190
Lost 90lbs, started lifting last two months using 5x5
my lifts are probably shit
DL:225
Squat:175
Bench:145
I feel like I should be doing more chests and doing isolated work out days soon?
>>42252755
I'm a skelly at 137.5
Deadlift:185x5
Bench: 135x5
Squat: 165x5
Ohp: 65
Barbell row: 85
Good job losing the weight man you just need to build muscle. I'm like the exact opposite I'm trying to gain weight and gain muscle. We're all gonna make it senpai
>>42252755
>doing 5x5 with those shitty numbers
5x5 isn't a noob things
>>42252784
how long have you been doing it?
>>42252791
what am i suppose to being doing
Ctrl-F "Routine thread" = 0
Welcome to /Routine General/
Share your lifting routine and ask questions you may have about exercises and programming.
Some quick info for beginners
>#1: Read the Sticky
>#2: Read the fucking Sticky
>If you want to gain/lose weight, track your calories
>If you are just getting started, a proven and popular program is always going to be better than something you came up with, save yourself the time and headaches
>SS, GSLP, Reg Park's, ICF, SL or any Linear Progression Strenght program based on the big 3 lifts will be ok.
>Make sure you have the technique down for all the barbell lifts before starting to add weight
>Wanna get into Powerlifting? Candito's program is a good start
>Want some more aesthetics? Look into Greyskull LP, it's a template you can customize, the book's pdf is pretty easy to get. Pic related is a good version
>Bodyweight exercises, while not the best for muscle gain, are a good gauge to know if you're gaining too much fat too quickly. If your Rows and DL are progressing but your pullups are laggin behind, chances are you gotta cut back on the milk and oats
>Unless you're pretty advanced, Cut/Bulk is not really needed, just stay at a sensible bf%, eat healthy food & you're gonna be ok
>"Cardio kills gains" is a meme, if you want to be healthy you need your cardiovascular system in check. Just lifting weights is not enough
>Low intensity cardio is not the best but it's better than nothing
>HIIT (High Intensity Interval Training) is the best both for cardiovascular health and weight loss purposes. It also takes much less time
>You should be STRETCHING every day. Make it a habit. Mobility/Flexibility is crucial both for gains and lift safety. Even 5 minutes a day makes a huge difference.
>"Starting Stretching" is a good place to start
>Do not static stretch before lifting, stretching cold muscles makes them more prone to injury and somewhat hinders you strenght. Do dynamic warmups.
>>42252725
I want ABS, what routine should i follow?
Hey guys.
I'm following a basic PXPXLXX split, running on 3 of the X days.
I want to run a half marathon in 13 weeks. How much should I change my routine in order to accommodate for the extra work? (in term of intensity, but also exercises on leg days).
I mean I know I need to change in, and prolly to reduce lifting a bit, but I just don't know by how much.
Thanks
>>42252759
lose weight, if you dont have abs then, do abs exercises
I know this is more of a /ck/ question but I think /fit/ denizens have consumed way more flocks of chicken than anyone in /ck/.
What do you do with rotisserie chicken? Sandwiches for a few days? Just the chicken with sides? How do you like to cut it?
I'm trying to do more meal prep on the reg and there's a Costco three blocks from me so I figure I may as well start buying these regularly
Learn how to cook chicken if you are going to do meal prep.
Eat it with steamed vegetables and/or brown rice.
>>42252647
what is so bad about white rice? i just love my basmati...
>>42252647
>brown rice
enjoy your 0 nutrition and phytic acid overload.
There's a reason no one eats that garbage ouside of hipsters and out of shape middle aged women.
Hey /fit/
I am 23yo . My height is 167cm and I weight 126 pounds.
I am trying to get my squat up but recently i am getting some really bad heachaches after squating. What am I doing wrong? I am sure my back is straight and core tight.
>>42252535
Probably a tension headache which means you haven't been breathing properly while lifting.
I got them in my first year of lifting and even light weight would make my head feel like it was going to explode. Doing try and push through it because it will only get worse so take some time off until it gets better for me that was three months.
Reminder that heavy squats, deadlifts and bench are not sustainable.
Most people here are 18-25 and so think they are invincible and that they will be able to go heavy forever.
>>42252521
Yes you will eventually get injured lifting heavy
However it is wrong to call it not sustainable unless you are lifting as heavy as lilliebridge
>>42252521
Again this thread...
1. Define heavy
2. Guys on the right lift far heavier weights (while focusing on time under tension) than you probably ever will.
>>42252521
how many times are you gonna make this thread?
Is it a must or just a meme? Newfag to fitness
Static stretching beforehand is a meme, you wanna do dynamic stretching as part of warm up to help warm up the joints and activate muscle fibres. It's good practice to minimise injuries.
You can do static stretches after workout or before bed that night which can help with recovery but it's not a necessity.
>>42252634
A meme means it's bad?
I do 5min of stretching before every workout. All kinds of stretches included, but nothing I hold longer than three breaths
Stretching is not a meme, I repeat, stretching is not a meme
I got sent to physical therapy because the appearance of knee pain was making it difficult to climb the 100 ft of stairs I need to go up and down on a daily basis to do my job. The doctors pretty much flat out told me that my muscles were about as flexible as bricks, and asked if I was stretching. Then yelled at me for not stretching.
Joint mobility exercises in the morning, dynamic stretches before workout, warmup into each actual exercise, cool down stretches after. Been doing this for a while now and no more knee pain.
Hey /fit/,
For the entry tests for the army I need to run an incremental run of 2km in 10 minutes. I've only started running since a week ago, and my progress is going a bit slow. (literally)
Do you guys have any tips on how to improve? Any schedules you used? I really don't want to fail this test, because if I do, I'll need to wait another 10 months before I can apply again.
Interval training a best for this kind of thing. Short bursts for a brief time. Look into it, C25K should help, try to push your speed.
Where are you from, anon? I want to get in as well, but in my country we have to run a sub-24' 5k (preferably sub-22')
>>42252413
> Interval training a best for this kind of thing. Short bursts for a brief time. Look into it, C25K should help, try to push your speed.
Thanks, will try it on my run later
> Where are you from, anon?
Belgium. It's the easiest of all their tests, since I'm trying to get in as a weapons specialist, tinkering and maintaining small arms and heavier support guns.
Regular infantry also need to run a 5k, and para-commando's have to do it uphill.
>>42252383
2km in 10 min is doable. My "fitness officer" in the army did research and testing on the best way to train for our running test (3k) for her masters degree and came to the conclusion that the best way to train for it was to just do the run. Basically just time yourself, go all out and try to beat your last record. Of course this fucking sucks if you do it every day so she also suggested doing weighted squats and calf raises. General cardio helps as well.
At the end of my stint in the army we were gonna do another test to like see how much we improved over the course and I basically did the actual run 3 times a week, going all out, and the other days I did squats and other leg exercises. Worked pretty well.
Ended up doing the 3k at 11:13, puked after crossing the finish line tho :/
I work a tough manual labor job work out 5x a week and still have insomnia. No caffiene after 6 and no electronics after 8 and still lie awake all night. Tried all the meme pills like melatonin. Its affecting my gains. I have a dr appointment tomoro just wanted /fit/s thoughts on sleeping pills
Pic not related just a pic from a hof snub thread on /sp/
>No electronics after 8
I read a couple of pages on my android (currently reading Harry Potter) and fall asleep quickly. Another method I use is to masturbate
>>42252371
I read physical books before bed and have an active sex life. Im starting to think i might need serious meds
>>42252416
You overthink?
Is lifting natty a waste of time?
>>42252282
>he didn't neck train
>>42252282
yes if you only do isolations otherwise you can look decent
>>42252306
>You have to do compounds to make gains as a natty
When will this meme die?
Because the more creasing lines your butt have, the more it sags. Is this true? Pic related
Can someone give me the Naturally Enhanced PDF? Also program PDF in general thread.
it's shit, don't even bother
bump, I'm also interested
one of you aussie cunts must have it
What should I do with these? Is bone broth a meme? Should I crack them open and suck out the marrow? Grind them up and snort them as a preworkout? Waste not, want not /fit/
>>42252201
bump because this is fascinating
>>42252201
I know nothing about this but joe rogan has said he eats bone broth every morning so I imagine both bone broth or eating the marrow are good options. I'd be interested to know the nutritional information for it
>>42252201
why, yes
>tfw no belly gf
>>42252180
>>42252180
Disgusting.
every day is leg day. only faggots ignore legs
>>42252171
>t-thanks rippl tow
>tfw ignore uppebody instead
At least my squat is better than everyone in the gym
>>42252171
I'm a faggot, and I do legs 2 days a week. Normies btfo
Anyone else a long arms fag? My wingspan is longer than my height and I can't bench for shit if I'm touching chest with these orangutan arms. Been stuck at 175lbs because I can't do the bottom half of the rep.
I'm 6'2.
68in tall
74in wing span
fucking kill me.
benching 1p8
>>42252187
i have long arms and I bench almost 2pl8
started lifting last year
>>42252206
i started mid may