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So Rip says power cleans are more important than rows. Never heard that elsewhere. Thoughts?
Also Rip says rows start and end on the floor every rep. Never saw that elsewhere. Can /fit/ just generally talk about correct row form and whether cleans are superior or inferior or whether they are even comparable and hit the same muscles etc?
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>>41783962
Rip just has a boner for power cleans, you won't see many people other than him recommend them to novices. By all means do them for fun, but don't claim it's optimal. Rows starting and ending on the floor is pretty common (e.g. a Pendlay Row), those are strict rows and often a good idea.
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They're incomparable. Do both. Start them from the floor.
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When I row I do bent over rows and I set the hooks in my squat rack to the bottom hole just so I have to bend over less every set and when i have to take they plates off
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>tfw 5' 9
Feels good to be king lads. Manlets btfo
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>>41783905
>5' 9
>king
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>do squats for 6 months
>legs still buckle or nearly give out after each workout
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>>41783884
They should as long as the weight keeps going up.
Anonymous
intermediate powerlifting routine for increase Bench Press? 2017-06-13 04:35:44 Post No.41783808
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intermediate powerlifting routine for increase Bench Press? 2017-06-13 04:35:44 Post No.41783808
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intermediate powerlifting routine for increase Bench Press?
Anonymous
2017-06-13 04:35:44
Post No. 41783808
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-just increase bench press (maintain other lifts or progress)
-just for 1 months
-low volume (6-10 sets per week)
-can train every day
I would like increase my bench press by 2.5kg
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>2.5kg
ANY intermediate program senpai
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>>41783808
5/3/1/
You'll get that increase in at most 1 month
What's the last thing you ate, /fit/?
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>>41783780
Several shots of jack Daniels.
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Homemade burgers for dinner.
Shit was cash.
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500gr yoghurt with oats, honey and a sliced banana
about 55g of protons
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okay, so I've measure today and finally got to 79cm.
Acording to several online bodyfat calculators, I'm 13% body fat.
This is clearly BS, since I still have love handles and I have no abs.
Is there something I'm doing wrong?
I still need to cut to 76cm, which is 10% body fat for me (5"7 spic).
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inb4 dyel.
my goal is to first cut then do bodyweight.
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>>41783694
nigga stop with the autistic BF% calculators and calipers and weighing yourself every day
Just keep cutting till you look lean in the mirror, that's fucking it
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>>41783694
> 13%
I hope you didn't pay for that calculator.
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What protein powder should I use?
Is hemp the least likely to cause cancer?
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>>41783691
hemp actually cures cancer
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>>41783698
so hemp>whey?
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>>41783691
Or just don't use protein powder.
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Opinion On The Evil Russian
Small Intro if You Dont Know
WEEK 1
Mon: 100% test, relative intensity (RI) 30% Set frequency (SF) 60 min
Tues: RI 50% SF 60 min
Wed: RI 60% SF 45 min
Thurs: RI 25% SF 60 min
Fri: RI 45% SF 30 min
Sat: RI 40% SF 60 min
Sun: RI 20% SF 90 min
WEEK 2
Mon: 100% test RI 35% SF 45min
Tues: RI 55% SF 20 min
Wed: RI 30% SF 15 min
Thurs: RI 65% SF 60min
Fri: RI 35% SF 45 min
Sat: RI 45% SF 60 min
Sun: RI 25% SF120 min
WEEK 3
Mon: 100% test
The program outlined in the chart above is self-explanatory. Just drop & give me a specified percentage of your last personal best at given time intervals throughout the day. For instance, if you managed 50 push-ups on your test, do 25 on the day that calls for 50% relative intensity. On Mondays, test yourself for one set & do east sets for the rest of the day. You are going to love the constant pump!
Video: https://m.youtube.com/watch?v=FMlBUcujpw0
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/fit/ I have pain in the tendon between my right bicep and forearm. It's very mild but it definitely doesn't feel right. I've taken off like a week from the gym and it's still there but it's better now. I can't take not going to the gym anymore man. What the fuck do I do? Any of you guys have experience with training through a tendon injury? Will working out make it worse or better? I hate everything.
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May be posterior interosseous nerve tendinopathy as well. Check your symptoms and see if it matches.
Basically antiinflammatories and rest or milder exercises either way. Also work on form to prevent it coming back.
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>>41783867
Posterior interosseous nerve neuropathy I meant
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I have a slight pain in the wrist, just as much now as when I lift.
Any ideas? I might have been sloppy with proper hand placement while benching...
Any way to strengthen wrists properly?
Anonymous
Hello /fit/ Fatty McFatanon here ? 2017-06-13 04:12:12 Post No.41783645
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Hello /fit/ Fatty McFatanon here ? 2017-06-13 04:12:12 Post No.41783645
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Hello /fit/ Fatty McFatanon here ?
Anonymous
2017-06-13 04:12:12
Post No. 41783645
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Hello /fit/ new here, just read the sticky.
I'm fatty McFatanon with a daily calorie intake of waytoofuckingmuch and crippling social anxiety derived from my overall shame in my body.
Are there ex Fatty McFats here ? If so:
How did you find the will power to actually stick to reducing calorie intake ?
How was your first experience at a gym ?
How fantastic is the feel of not being FattyMcFat anymore?
> Pic unrelated... ish.
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>>41783645
I didn't until I saw results
Good.
Better than anything. More important are strength gains though
Anonymous
r8 Hypertrophy Routine? 2017-06-13 04:02:23 Post No.41783581
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Chest/Triceps (5 sets x 12) (A)
>DB Incline Press
>Tricep Rope Extension
>Pushups
>BB Flat Press
>More Pushups
>DB Flat Press
>Pectoral Fly
>BB Decline Press
>T-Row
>Close Grip Bench Press
Biceps/Back (5 sets x 12 reps) (B)
>Pull-ups
>Lat Pull Down
>DB Row
>Cable Curls
>Preacher Curls
>Bent Over BB Rows
>BB Row
>T-Row
Legs/Shoulders/Abs (5 sets x 20) (C)
>Weighted Sit-ups
>Bicycle kicks
>Upward leg curls
>SQUATS
>DIDDLYS
>DB Lunges
>Shoulder Lateral Raises
>OHP
>Decline Bench SIt-Ups
>Shrugs
>Military Press
I read that doing a fuckton of volume will increase hypertrophy. I feel like im at a plateau
Routine is ABCABC with maybe a rest day, idk
Also gym is pic related (home gym) plus a free barbell set and dumbbell set
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>>41783581
Shoulders where ?
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>>41783619
Laterals, OHP, and Military Press
suggestions tho?
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Can i just hear that were going to make it?
Im literally autistic and babydick manlet who cant swim or drive at 26 please just tell me im going to be successful...
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Your going to make it. We all are.
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Hey guys
I don't normally binge, but last night was the end of my cut, and I got hihh and binged on like 6k Cals. I RARLEY ever binge eat, so I don't want to hear the shit about it being a disorder that needs addressed, it only happens when I smoke weed on a cut which happens so very little. Anyway, I feel like shit and was wondering if scientifically speaking, if I ate like nothing today, and throughout the next day through in cardio while still eating at a slight deficit, would the excess calories be burned off? Thanks
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>>41783337
Buddy, its the end if your cut and you ate a fuckton to celebrate. Don't worry about it,j ust hop back on your diet asap and forget it didn't happen, you will be fine and life will go on. Plus, unless you ate like 2 large pizzas and 3 packs of poptarts, I doubt you really hit 6000 cals.
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>>41783430
I ate a very large amount, I used to be fat so eating a lot isn't an issue. It just feels sucky to finally get where you want only to get high and fuck it up massively. I guess you're right though
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it wont't really be an issue dude. Since the cut was a "long term event", your muscles were probably glycogen starved, ESPECIALLY if You were lifting. So it won't make yyou instantly fatter, and the next time you feel like binging, remeber how sucky you felt now.
With retrospect to behavior, sometimes going a LITTLE over maintanence can e good for cuts. Keeps your metabolism running.
Whenever you ARE binging on junk food, take your time and chew it SLOWLY. one slice of pizza should take 5-10 mins.
Honestly, just forget about the binge and continue normal diet.
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>lost 10 lbs last 2 months
>mom : I bet it's because you went and took a walk the other day
o mom
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>>41783251
momscience is so annoying
>wtf is with this influx of unsolvable captchas?
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>>41783251
been bulking and lifting with great results.
mom goes
>"You have been going to the gym for 5 months yet you dont have abs, are you sure you are doing it right"
>mfw
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>cutting for 4 months, still about 15% minimum
>"Son you are getting too skinny! You look anorexic!"
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im a bike messenger with monster legs and spaghetti arms.
im jacked from the waist down but my upper body lacks definition and my noodle arms are equivalent to angel hair pasta.
what are some real basic exercises i can do in between shifts that will help build up my wrists, forearms, elbows, biceps, etc?
thanks
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>>41783188
Push ups, pull ups, chin ups, dips.
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>>41783188
get a gf who competes in wheelchair racing at an international level with monster arms and spaghetti legs
she will be jacked from the waist up but her lower body lacks definition and her noodle legs are equivalent to angel hair pasta
>>
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<--- this.