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I need to shorten gym time because workouts are getting too long.
Currently doing 5x5, because more weight, more volume (and more gains?), but recovery between sets is gets damn long, especially for heavy lifts like squats. Trying out 3x8 cuts a lot of recovery time between sets, so gym time gets shortened.
How much difference is there between 5x5 and 3x8 in terms of gains? Anything else I need to consider here (like 5x5 is apparently more for strenght, while 3x8 more for muscle mass)?
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do 3x5. more volume does not necessarily mean more gains. you can do 3x8, but you'll stall sooner which kind of ruins your "more muscle mass" plan.
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by the way, 5 reps is not "for strength". strength training is usually considered to be 1-3 reps. 5 reps is the middle ground between strength and hypertrophy, which is one of the reasons why it's so effective.
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>>36497384
There is almost no difference, what matters is how close you can get close to failure at around 8 reps.
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So my doctor told me I needed to gain weight. Last time I visited her I was 195 pounds and recently I visited her (today) and now I'm 120.
I don't eat breakfast or dinner, and all I eat are ice cubes. Because it's like a drink but at the same time I'm eating. So I need to gain weight. Any good foods I can eat to get back up to 195 that won't give me obesity?
pic related is me dancing
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If you keep up your ice cube diet and do long distance running then you'll gain weight, it's basically like lifting your whole body
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>>36497436
This
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>>36497436
Cycling is better.
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Is your gf a gains goblin or a gym bro?
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Gains goblin. A large amount of sex is cardio after all.
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>>36496956
She is on a permabulk, so I guess a gym bro.
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>>36497021
Does her weight start with 200
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Who /calflet/ here?
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>>36496680
You
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>>36496680
>tfw all kinds of calf gains from horseback riding
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>>36496777
You spelled bareback wrong
Anonymous
Cramping in hip and lower back 2016-03-23 19:50:44 Post No.36496294
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Cramping in hip and lower back 2016-03-23 19:50:44 Post No.36496294
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Cramping in hip and lower back
Anonymous
2016-03-23 19:50:44
Post No. 36496294
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So I'm a relative beginner to lifting and have been using ICF 5x5
I've noticed the last few times I've been to the gym my hip, specifically my left hip, has been cramping when flat bench pressing as well as ab exercises (bicycle crunches, sit ups etc). Normally it will subside after repositioning my legs when bench pressing (switching from wide stance to narrow and eventually back to wide) but is impossible to power through, especially with ab exercises.
On top of this, doing side bends today caused the side I was bending to cramp in my lower back.
Has anyone had anything similar? I make sure i stretch at the start of my workout. Is it just a case of lowering my salt levels or is there anything else I can do?
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Check to see if one of your feet is pronating as in your ankle is bending inwards when you are standing.
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>>36496344
Nice try ahmed
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Daily reminder that the average person can only gain 15 lbs of muscle per year, which is only ~100kcals above TDEE per day
Don't fall for the bulkin meme, /fit/
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>>36496288
Am intrigued, do go on. Sources for said claim.
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>>36496351
math
but some fat gain is acceptable. leangaining is stupid, you'll just spin your wheels.
200-300kcal surplus is perfect. if you do it right you gain about 50/50 fat and muscle
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>>36496460
I'm interested to know how you used "math" to show how you can only gain 15lbs of muscle per year.
Anonymous
Efficiency of Supplements and Food 2016-03-23 19:34:42 Post No.36496097
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Efficiency of Supplements and Food 2016-03-23 19:34:42 Post No.36496097
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Efficiency of Supplements and Food
Anonymous
2016-03-23 19:34:42
Post No. 36496097
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Important variables:
>P
Protein per serving
>C
Calories per serving
>S
Servings per container
>$
Cost per container
>Tax adjusted
Multiply price by 1.065
Formulas:
>[S*P]/$
>Ppd
Protein per dollar. Higher is better. A measure for how much protein you get. Use this formula if you are interested in more protein.
>[S*C]/$
>Cpd
Calories per dollar. Higher is better for bulk or indifferent if you are only concerned with protein. A measure for how many calories you get. Use this formula if you are interested in calories.
>[P/C]
>Ppc
Protein per calorie. Higher is better if you are concerned with leanness. Less is better if you're just looking for mass. A measure for how protein dense each calorie is.
Competitors
>Muscle Milk 4.94 lbs (amazon)
Ppd 25.69
Cpd 240.84
Ppc .10666
>EAS Whey 5lbs (amazon)
Ppd 37.66
Cpd 217.28
Ppc .173
>MHP 4.7 lbs (tax adjusted)
Ppd 19.17
Cpd 247.27
Ppc .0775
>Optimum nutrition serious mass 12lb bag (amazon)
Ppd 16.67
Cpd 416.84
Ppc .04
>Tyson Chicken at local Sam's club (adjusted for local tax)
Ppd 37.12
Cpd 177.53
Ppc .218
>Ensure Bulk 500lb NEET package (amazon)
Ppd 14
Cpd 145.83
Ppc .096
>Cliff bar (adjusted for local tax)
Ppd 3.74
Cpd 89.88
Ppc .0416
>Gallon of Milk (adjusted for local tax)
Ppd 41.15
Cpd 771.70
Ppc .053
1st 2nd 3rd place for categories
>Ppd
Gallon of milk
EAS Whey
Tyson Chicken
>Cpd
Gallon of Milk
Optimum Nutrition Serious Bulk
MHP
>Ppc
Tyson Chicken
EAS whey
Muscle Milk
Considerations
>Prep time
Powders or raw milk are easier. Actual food is more difficult.
>Goals
Milk is good for outright bulking. Something like chicken, tuna, or EAS would be good for lean bulk or cutting.
I just used a few different items that people are familiar with and some powders that are fairly popular.
Some of you might already be employing some of these formulas.
If anyone has a food suggestion that they think will rank well, or horribly, post it.
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>>36496097
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>>36496097
im a skinny fag and need to bulk up and haven't really started doing any drastic workouts yet, should I just get normal whey protein? I was looking at this one but im not sure
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>>36498236
>Ppd of 24.02
>Cpd of 112.11
No, senpai. For bulking you want a high calorie per dollar.
Other than raw flour, I would recommend
Mutant mass from amazon
>Cpd of 388
However, it has an abysmal Ppd of 19.04
Or
Optimum nutrition Serious Mass (12lb bag from amazon) which has the best Cpd that I've seen.
>Cpd of 416.84
Obviously you can't have it all with a protein powder. Thus one has a terrible Ppd of 16.67.
More than powders though, GOMAD is a thing for a reason.
It has a cpd of 771. That's almost double the best protein supp that I've looked into. (I'm sure there are better.). The thing is, you're going to have trouble staying lean, and it full of exogenous hormones. Some people think they don't affect you, but that seems foolish-despite what research groups with vested interests may say.
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Fat guy here. Literally nothing makes me feel good except eating food. I've tried eating less many times before and it always ends up in misery. I'd like to be fit and all, but it doesn't feel worthwhile if you're feeling like absolute shit every day. How do you guys do it?
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>>36496068
Look into nootropics. Russian meds like bromantane can help with depression without fucking you up like SSRIs
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>>36496068
If you're only pleasure in life is food, you have way bigger problems than losing weight, buddy. You should probably find the root of your problems and fix them, then you won't have to rely on food to get through the day.
If it helps, working out in general releases feel good chemicals, so if you're just depressed maybe you could manage to trade them.
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>>36496068
Go talk to somebody about depression. Food has become your crutch, and you probably need to break down some barriers in your brain before you can make big adjustments to your body.
Beyond that, it's a matter of self control. Everybody else has to make the same choices you do. Fit people with healthy diets still often crave cake or burgers or milkshakes, but they have the discipline to turn it down (usually). You don't have to live off of nothing but vegetables your life, but make healthy food the majority and your comfort foods in small amounts.
I'm a retard. I've been hurting for 4 months, and the docs still don't know what's up with my knee.
I've been looking for somewhere to ask others about similar pain, but never thought of you /fit/.
Here's the deal.
> Ran 10km
> Walked a dog for 2 hours after, and the pain started to appear.
> 1,5 hour into the walk, feel the pain starting to get worse and worse
>Slip on the ice like a retard, hurts even more
>Pain doesn't go away, and I'm on a crutch for 2 months.
>Get a CT scan, no mechanical damage.
>No other indications of something wrong
>The pain shifts location. One day it can appear on the back of the knee. Other day it's on the lower outer part of the knee, and sometimes on the inner lower part.
Have some of you been through this?
tldr;
My knee hurts. CT ruled out mechanical damage. Pain changes location from outer lower knee to back of knee to some other places sometimes. What is?
I'm counting on you!
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>>36495980
eat more cartilage
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Shameless self bump
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I'm gonna post my problem until I get some decent answers.
At 16: 132lbs
At 19: 188lbs
At 21: 249lbs
5/10
8/10
10/10
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>>36495915
why girls do this?
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>>36496131
because no matter how bad they get, some guy is thirsty enough.
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>>36496131
They like to eat. Plain and simple.
I'm gonna be on a 2 day trip with some buddies, no gym around.
Today i'm gonna go workout, so tomorrow would be a rest day, what workouts can i do on friday to preserve the gains?
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Take the gym with you.
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>rope hangs by neck to fail
just take another day off you idiot and enjoy the day, gains won't magically disappear
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>>36495468
And how would i proceed in doing that?
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strong lifts or starting strength for BIG MUSCLE?
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Let me tell you right now if you want BIG MUSCLE, it won't matter because girls don't care about BIG MUSCLE they want HEIGHT, FRAME, FACIAL GENETICS. I am laughing so hard at you gym cels training HOURS PER DAY for these BIG MUSCLES.
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>>36495433
listen here you little cuck faggot i dont care bout no bitches, i care about looking ROCK SOLID so when i clone myself in the future i can get hard off my diamond abs and tight ass so can fuck myself silly you understand that you beta bitch nigga MOTHERFUCKER???
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>>36495405
neither
strong strength is better
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Who /SexualTyrannosaurus/ here?
On SS BTW
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>>36495182
Your mom makes me feel like a tyrannosaur because my arms are too short to reach around her.
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>>36495216
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>>36495216
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Building muscle? Losing fat? Post progress.
Pic related, I'm halfway to that magical sub-100kg world.
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damn nice trend, my weight loss always exponentially decays, I only get a nice linear trend at the beginning
I am probably a lot leaner than you though. Have you kept your deficit stable?
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>>36495132
I have corrected my diet according to my metabolic rate monthly.
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Meh.
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/fit/ I have been tasked with a challenge. My family has pressured me and I have cracked, I am going to try to get my brother-in-law in shape, mainly because he's 40 and has the heart of a 70 year old overweight camel.
It's been about three weeks and he's doing decent enough in the gym with one exception: legs. I've tried simple movements, such as lunges and box step-ups, just to get him some mobility. He's struggling with those, and I don't know what else to do to get him started working legs. Any Tips?
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shit-ton of hiking with backpack and loads of stretching
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>>36494982
cityfags. Would treadmill on a high incline do anything to help him?
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>>36494871
Struggling how? Maintaining balance or actually performing the reps? Maybe get him to do yoga once or twice a week. Would definitely help him with balance, mobility, and breathing. Then ease him into the leg workout you'd have him do as he loses weight. This is all assuming he's overweight.