QTDDTOT

>Why would a girl need to take a urine test at home at a specific time? What would she be checking for and why wouldn't it be done at a specialist clinic?

I know you're baiting for someone to ask you to explain, but I will anyways.
What happened Anon? You can tell us.

>>35099110
Not much more to it than that. Someone told me that they needed to take a urine test at home without going into specifics. Told me they'd tell me why later. I'm a little worried for them.

>>35099098
>Should rest days consist of at least two consecutive days?
A general rule of thumb is if you work out 2 consecutive days you need 1 rest day. If you work out 3 consecutive days you need 2 rest days etc.

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I've been doing squats 4x a week for two months, and the results on my legs have been great. Is there a compund that gives me such results on my arms?

Thanks in advance

>>35099122
Pregnancy? Are you 12 or something.
>>35099147
Unfortunately no. It's in part because your legs are huge muscles.

should i have a wank before or after gym?

>>35099173
I thought that but wouldn't you just use two pregnancy sticks and if both positive, get an ultrasound to confirm? Pregnancy seems pretty easy to confirm.

>>35099180
After. Testosterone peaks after 8 days restraining from ejaculation. Make it through 8 days and then cum after your last workout before your rest day.

>>35099098
piss test for pregnancy or ovulation in order to get pregnant.
while for most people getting pregnant is as easy as falling off a log, some folks have a more difficult time of it, and spend stupid money to get a cunt-turd of their very own.

I have only baby weights (fashioned a dumbbell from a gallon jug). Are 20+ rep sets cool as long as I get enough volume? Goal is to do something while I'm stuck at home for a month

>>35099231
It's better than doing nothing but you're not going to build strength or increased muscle, just muscle endurance.

>>35099173
i have never understood why people don't favor leg day.. they're some of your most powerful muscles, as easily visible and probably more functional to train..

>>35099173
Oh I see. Well, thanks a lot anyway

>>35099193
So you're saying, no fap in a sense, is only effective for the first 8 days?

Assuming you aren't doing no fap to stop watching porn

>>35099244
It depends on what you hope to achieve from no fap. It testosterone maximization is your goal, your wasting your time abstaining for more than 8 days.

Currently on Greyskull LP - done about 9 months of it and seen some gains, but as I'm a 6'5 lanklet not hugely visible but look pretty good. Seen good increases in Squat and DL but hardly anything in OHP (I use Dumbells) and nothing in Bench - other than maybe one extra rep in like 4 months.

Is it worth sticking with it or moving to a more hypertrophy + upper body focused routine? My legs look awesome - I'm actually ok with keeping my squat where it is but really want more upper body gains.

So yes/no and if yes which routine. Liking the look of Arnies golden six.....

>>35099238
>i have never understood why people don't favor leg day

Because it can make the working day after a struggle if you go hard and anyone new to lifting remember how much their legs ache after an intense leg workout and it's easy to find it offputting, regardless of how good it is for you.

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How do I suppress growing suicidal/homicidal mental urges due to a deteriorating social life, abandonment, hopelessness and stress?

>>35099274
Seek counseling and ask for support from friends and family.

fitnessisnt that important really wen u take creatine i ts like heating but steroid sare bad when u take more dan then one or more per day do you also have to drink water more tha 2 liter per day???? becsu i tride when i did and i felt bad because only 2 liter. i tink.
i need to try more or less??? i went to the gym and tried to do pull but pt angry bad form and when i tried to pull i hung is this normal? i have severl questions qwhwn u come home do u drink protein powd or before u come hom? i eat mine bfore sometim abut but body angry when
. body need protein? yes or no? also

>>35099098

Is their a sub for pull-ups?
I have no gym/available trees/doorframes that can support one of those cool pull-up bars.

Its driving me nuts.

I might not get any replies, but here goes. I have been taking an ec stack, eating "healthy" food, and drinking a galon of water a day for quite a while now. I also tended to drink a lot too. I am fully aware of how stupid this is, that is not the question. During this time i lifted heavy and worked and active job. Needless to say i sweat quite often. I have stopped drinking for the last week and i have been noticing a lot of leg cramps. Nothing painful, just weird. I am wondering if my most likely exremely low sodium level can cause this, and if so rather it would be advisable to start drinking water with salt in it once a day to try and get it back up. I already take a pottassium supplement, as well as taurine(becaase a guy said it helps with cramps) zinc, magnessium, and vitamin d.

I know this is a long question, but someone has to have the answer.

>>35100339
sure you could do lat pulldowns if you are a giant faggot and dont want any gains, or you could just do pull ups like the natty lord intended
https://www.youtube.com/watch?v=wSglftsQgoc

>>35100395

Fuck. Brb, doing pull ups on construction equipment.
Thanks Goobert.

Can fat be turned into muscle, or is the removal of fat completely independent from the growth/depletion of muscle mass?

>>35100412
The second one.
Source: your body can not do alchemy and make muscle from something that does not contain the buikding blocks for muscle. There is a reason we dont eat globs of fat to help gain muscle.

What the fuck are diddlys?

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>>35100470

How does the rowing machine compare to other forms of cardio?

>>35099274
Set goals for yourself. Also, getting help might help. Godspeed.

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>>35100470
deadlifts

>>35099253
But if I fap I lose my testo and hence gains right?

If i eat a 150 cal snack on the hour for 16 hours as a cut is this good? Or is there some sort of broscience that says you cant burn fat and absorb your macros at the same time or some shit?

Any tips on mixing in sport / other interests with lifting without overtraining?

I'm pretty new to lifting and would like to gain some strength, maybe a little bit of mass, but I'm also a pretty avid climber and runner.
I know I can't have my cake and eat it too but I'm wondering how much I can mix into what I choose to do.

How do I make damaged cartilage in my ribs heal faster?

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>>35100521
>If i eat a 150 cal snack on the hour for 16 hours as a cut is this good? Or is there some sort of broscience that says you cant burn fat and absorb your macros at the same time or some shit?

>2015
>not absorbing your macros

>>35100528
I would never do something as stupid as what you're trying, but if you want to make gains you need to bulk.

>>35100541
I mean I'm not so much incorporating all three at the same time so much as I'm asking if there's any safer way to do so.

>>35100458
Different anon but can you burn fat while gaining/maintaining muscle mass while lifting and "proper" diet on a cut or is it just do one or the other.

A) Good routine while cutting?

B) I keep waking up in the middle of the night with crazy food cravings and wind up eating two bowls of cereal in zombie mode, it's really making my cut a nightmare, any suggestions?

>>35100576
What risk are you running?
That you mistake the running,climbing and lifting and suddenly try climbing onto the squat rack or you're trying to deadlift the wall you're climbing?
>>35100588
A) I don't know what you mean

B)Try eating a big meal one hour before bed so you don't carve anything, the fact that you're hungry isn't bad you're cutting after all but lack of sleep is a huge gains killer be careful. You need a long phase of sleep with no interruptions.

>>35099122
Lots of kidney function tests are like that.

>>35100616

here's more detail for A):

been cutting and my lifts have plateaued:
BP: 180x5 (pounds)
DL: 320x5
Squat: 260x5
OHP: 115x5

not sure if I should change my weightlifting routine or what?

I'm trying to set up a dating profile, but I don't have pictures of myself. Do I just start taking selfies or convince my friends to pose with me?

>>35099193
but, i fap daily, twice. how fucked am I?

>>35100374
>low sodium levels can cause this
Yep if you are getting cramp or stitch it will be down to lower levels of sodium. I'm not sure on pattasium but it sounds logical

>>35100635
Now call me a weak-minded faggot but for me when I'm cutting maintaining lifts is good enough and if I try to make gains on my lifts they can be minimal. What is your weightlifting routine?

If you want to make gains do on your lifts try having a day where you squat and one where you DL and have them be seperate days.
Stuff like that.

>>35099098
>Multiple sets of deadlift? Yay or Nay?
>Should rest days consist of at least two consecutive days?

You want to know how I can tell you're a lazy, weak fuck?

Is there a way I can change the times my body shits.

Is there a way I can change when my body naturally wakes up?

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I recently switched to low bar, and after squats I experience pain in the areas circled on the picture. The upper circle is dull, low level pain and moderate in duration when it appears, and seems to be quite close to the skin, while the lower one is sharp and moderate in pain level, with short duration. The latter seems to be further in, connected to the hip somehow. They seem to appear close together, so they're probably connected. Does anyone have any idea what my problem is?

I have a 120cm 3 piece barbell unlabeled.
What is the maximum capacity for such a barbell?

>>35099260
Your legs only ache if you train your legs for the first time since a long time. Or if you go for really heavy 3 rep sets.
Dont delude yourself. You can easily create a effective 2h long workout with 3x8 squats being your starting movement.

>>35100698
>Is there a way I can change the times my body shits.
Shit every day at the same time. If you feel like you need to shit right now, try to keep it in until you reach your shit time (which shouldn't be too hard as long as you don't have diarrhea)

>Is there a way I can change when my body naturally wakes up?
Your body naturally wakes up when it had enough sleep. Go to sleep earlier.

How do you judge a good workout? I usually do it by soreness the next day, but I hear that goes away as you lift more. What about failure/muscle fatigue at the time?

>>35100959

Various things:

>general euphoria
>puking and/or shaking from CNS shock
>being unable to drive home because your arms/legs have stopped working

>>35100521
Insulin signals for for the muscles to absorb glucose and amino acids, and it also inhibits lipolysis. So yeah you can't burn fat and absorb macros both at at peak capacity at the same time.

Doing LISS for the first time tomorrow. Need to increase dat aerobic window. Planning on cycling 45 min @ ~140bpm

Is it ok to do it completely fasted, or should I be taking some protein beforehand/sipping carbs during?

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Can I develop quads with lunges? I have up to 50lbs dumbbells, and don't expect to get huge quads. Just want to get rid of chicken legs.

>>35101171
Only if they're natty lunges

>>35101171
Lunges are more about mobility than muscular hypertrophy.

You're welcome to try but I can't see 100lbs of free weights giving you anything more than chicken legs.

>>35101197
But isn't 100lbs of weight are going to be concentrated on a single leg?

>>35100959
Two things determine whether a workout has been great:

#1 Did you improve in some way i.e. lift more weight, do more reps, complete in less time etc.

#2 Did you not get hurt.

Everything else is bullshit. A distraction at best and counterproductive at worst. Do not chase soreness - chase performance!

And yes, this is always the case, also if you've only training for "aesthetics".

>>35101220
just do fucking high bar or front squats

>>35101220
Yes and you'll still have less ROM than a 200lb squat which also wouldn't resolve chicken legs.

>>35101243
>>35101260
I'm a too much of a pussy to do squats with a full ROM. I just hate squats. I'm fine with DL, but squat just terrifies me so I'm trying to avoid it with any bullshit substitutes. And I'm slav btw lol

>>35099147
Walk on your hands.

>>35101282
what the fuck?

>>35101282
>a slav that won't squat

>>35101295
I dunno. All the stories of my friends with fucked up knees who's suffering for the rest of their life know just getting me nervous about putting so much pressure on those fragile joints. My knees are crunching even during the weightless squat so I'm really concerned.

>>35101310
Oh man, I can squat with my ass to literally to the ground. I just kind of afraid to do full ROM with 200lbs on my shoulders

>>35101282
I fucking hate them too. My squat is way weaker than it should be given the amount of time I've been training and I stall way too often. I always feel nervous and scared before a heavy set. The highlight of my week is the end of my heavy lower day because it's the longest amount of time before I have to do heavy squats again.

But they're better than literally any other exercise you can possibly do for your legs. Don't avoid it. Face it like a man.

>>35101325
what the fuck are you talking about lad?

>>35101335
You never met people with rekt knee joints? Lucky you. All I hear from them is constant whining about how painful is to even walk or stand for too long.

>>35101354
´Just take some vit d

>>35101325
Then start with 135lbs and gradually add weight.

Ass to grass is a meme. Just go below parallel.

>>35101363
>Then start with 135lbs and gradually add weight
Can I do it in the smith? I mostly afraid of full ROM because I'm not sure I can't stand up with the weight, and can't just drop the bar either. My gym is pretty packed and doesn't have a power cage. I know that a smith machine is the worst, and the squat form in it should be different, but still. Can I?

>>35101325
Ever try half-squatting? Hurts your knees way more than a depth squat.

By squatting below parallel you're activating your glutes/hams/hip flexors into the lift, taking the stress off your knees.

Get some knee sleeves if you're worried about it. My dad is a 55yo man who always complained about knee pain when squatting 70kg. Threw some knee sleeves on him the other day and he was squatting 2pl8 with zero joint pain.

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>>35101403
>Get some knee sleeves if you're worried about it. My dad is a 55yo man who always complained about knee pain when squatting 70kg. Threw some knee sleeves on him the other day and he was squatting 2pl8 with zero joint pain.
Thanks for the advice. Although it will look silly as fuck on a young skinny guy with a 1pl8, but whatever

>>35101394
Do you not have a squat rack?

Smith machine is a bad idea because
*no stabilising muscle/core activation
*no control over bar path

These things matter a lot more than you think. Squatting with a smith machine is no different to using a leg press machine, albeit unnecessarily more difficult.

>>35101427
Nobody cares. I was squatting in olympic lifting shoes before I hit 2pl8. You need to do what's best for you.

I would recommend you start squatting before the sleeves arrive though. If you warm up with some lighter squats with the bar, or 90lbs or something first, then you will hopefully not experience knee pain anyway.

Remember - push lats up toward the bar, keep weight/bar path on your heels, drive through your heels with your hips, keep your knees out.

>>35101131
So based on this internittent fasting is pretty much the best method of cutting,
correct?

>>35101481
I know the proper form and all that. It just moral aspect of being afraid of fail to get up from the lower position. Of course I've tried to squat 135 with full ROM. I've tried to squat 175 but I didn't make It full parallel because I was afraid. I did 180 on a leg machine because there is no problem with failing there, but it is a big issue for me with a squat.

>>35101441
I see. Thanks

>>35101531
What happens if you fail? Do you not have a squat rack with bars? If you can't get out of the hole, does the bar have nowhere to go but on the floor?

>>35101559
No rack. It just falls back and rolls to whoever happens to be behind you.

>>35101588
Maybe ask one of the gym employees to spot you for your sets then.

Or find another gym I guess.

>>35101531
You're being a pussy. Are you a grill?

>>35101588
Exactly. You're not gonna get hurt. It's just embarrassment you're afraid of. I only squat about 2 pl8, but I've never failed a squat where someone wasn't assisting me because my body finds a way to get the weight up. Maybe do low bar squats so you can get more of your body into it.

trying to wear cool skinny pants but I get underwear lines

what boxer/brief brands do you recommend?

Hey fellas.im a fat fuck and I've been on diet for about 3 months and ive been running everyday on treadmill. But recently my knees are starting to hurt like shit.
What cardio excercises do you recommend that wont fuck my knees up?

>>35101641
Cycling, rowing, and in particular swimming. Don't run if you're fat.

>>35101657
>Don't run if you're fat.

This should be high up in the sticky.

>>35101622
>You're being a pussy.
No shit. See >>35101282

>You're not gonna get hurt.
I perfectly aware of that.

>It's just embarrassment you're afraid of
True. I've dropped a bb on my jaw recently during a set of 185lbs bench press. The rest of the day was totally ruined, and I'm afraid to fail since then.

>>35099098
Deadlifts? Yay.

Rest day: spread them out, more efficient. By the time you're on that second rest day you're probably already recovered enough.

It's the same concept with dosing anything as far as stimulating the body. You don't want one large dose of rest you want sporadic dosages in order to optimize growth.

>>35099127
I've never heard this so called rule of thumb.

Source?

>>35099147
Probably weighted chin ups and weighted dips would be the equivalent.

>>35099231
You can always find a way to add more weight. Look up scoobys work shop. Use buckets of water. Or a bag. Weight is weight.

>>35100495
Cardio is about heart rate. If you're heart rate is at a certain level the differences are minimal. The muscles work will differentiate.

I love rowing for cardio, it also moves the whole body if done with proper form.

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I think I'm ready for a rower.

Concept 2 - great rower or the greatest rower?

>>35101165
Studies show that BCAAs during fasted cardio reduces muscle breakdown by 30%.

I'd recommend that.

>>35101220
>>35101171

Just do front squats, or leg press if you're afraid.

>>35101904
>do front squats
I guess I'll give it a try. Thanks

>>35101924
I told you from the very begining you fucking bitchboi

>>35101700
Pretty sure it's the best one.

Gonna put a home gym, what are the essentials I have to buy?
Also how much should I spend in total?
Dont want to overspend brehs

so i got drunk last night and scraped the shit out of my knee, its all gross and shit. today is leg day. im worried about making the wound worse or it getting infected anybody got some tips for what i should do?

Okay so I'm pretty new to fitness in general, and I stumbled across something that blew my mind

Cooked rice (white) only has around 100cal per 100g? What the fucking fuck? I thought it was like atleast 200-300 per 100g? Am I misunderstanding something here?

>>35102313
I got power rack, 350lbs weights, bar, bumper plates, curl bar, Olympic dumbbells, gymnastics rings, ab wheel for $500 of craigslist.

Look around for a good deal and you'll find one.

I squattet 5x10 with 50% 1RM last Saturday and my legs are still sore as fuck. Will this ever go away?

>>35099098
Guys need some clarification on the couch to 5k routine i'm 99% sure but you never know

Brisk five-minute warmup walk, then do two repetitions of the following:

Jog 200 metres
(or 90 seconds)
Walk 200 metres
(or 90 seconds)
Jog 400 metres
(or 3 minutes)
Walk 400 metres
(or three minutes)


so it means to do those times/exercise TWICE?

and also

Brisk five-minute warmup walk, then:

Jog 400m
(or 3 minutes)
Walk 200m
(or 90 seconds)
Jog 800m
(or 5 minutes)
Walk 400m
(or 2-1/2 minutes)
Jog 400m
(or 3 minutes)
Walk 200m
(or 90 seconds)
Jog 800m
(or 5 minutes)


I'm supposed to do that all right? for some reason it feels im missing something

>>35099098
>get big legs like Hercules
>don't do stretch exercises at all in those 1 year and few months
>now it sucks ass

is flexibility supposed to come really fast?
Always heard flexibility comes fast but you also lose it easily
while cardio you take time to gain but then it also takes time to lose

by the way, what are you supposed to do if you want to jump over walls(frontally jumping with legs in the air/knees in chest) ?
how can I train to jump higher

Anyone kinda looking forward to the new years rush so they can get away with trying barbell fly's without looking like the stupidest idiot in the gym?

>>35100584
Yes. Easily at first, then itgets a lot harder. It is called a clean bulk, and it requires either monklike dedication to diet, or a much slower muscle gain. That is why most people just do a full on bulk, where you gain both fat and muscle by eating a fuckload, then they try to cut the fat while maintainig as much muscle as possible. You usually lose strength during a cut, just not as much as you gained.

>>35103593
it has around 150 kcal, generally but it differs
The bagged rice I buy has 219 kcal for 62,5 g but that is raw maybe it loses some after being cooked.

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>>35099260

>still getting DOMS

>>35103949
i still get DOMS after certain workouts and i total 1315 @ 185

>>35103929
Well obviously since it absorbs shittons of water

Salmon had use by date of today, looks fine, can I eat it for breakfast tomorrow?


Breakfast tomorrow is like 10 hours away, 2 in the evening and 8 hrs sleep. It'll be fine right?

>>35104122
generally yes

>>35104122

the use by dates are often inaccurate by weeks

What's an easy low kcal food for protein?

I need 2k kcals per day and 120g protein

I start off with 2 eggs and skim milk for breakfast, which is 20g protein and around 250kcals

then I have to eat chicken everyday, it gives you 50g protons for just 200g which is only 200kcals

>>35104209
black beans?

>>35099098
Urine test probs pregnancy or fertility test

Redpill me on reverse pyramid training. Greg from kinobody swears by it so I'm curious. I'm probably not going to switch from my current routine, Candito linear, but I just want to know pros and cons.

>>35104227
well fuck me, I always forget about those but still

I eat tuna not very often since mercury, I also like salmon


Like chicken is the no brainer easy to cook meal, add a shit load of small chopped onion cubes, garlic and pepper and it becomes so good,

I also hate protein shakes, fuck that.

>>35104269
I got protein powder for around 300kcal per shake and then the skimmed milk I make it with or water depending on my appetite.
But then again you wouldn't be natty anymore :^)

>>35101635
banana hammock

>>35101700
That's the one.

>>35103037
Clean thoroughly with soap and water. It will hurt. Apply disinfecting ointment available OTC from your local drugstore. Cover it while you're in the gym (i.e., bandage thoroughly), and wash thoroughly with soap and water immediately afterward. Or take the day off, whatever.

>>35103701
Have you never had DOMS before?

>>35103780
>by the way, what are you supposed to do if you want to jump over walls(frontally jumping with legs in the air/knees in chest) ?
Practice box jumps? Iunno.

>>35104209
Whey protein. Egg whites.

>>35104293
I used to use them too, for way too long now I can't stand the taste
even with ice cream and what not it's garbage

got almost 5kg of vanilla powder


>>35104301
>egg whites

but what about the yolk? hate wasting food

>>35104338
Bro you take some water and shake the shit and then you drink up like a normal human bean.

>>35104350
that's what I do, I just chug it down like a champ
in the end when it seems to get a bit thicker with the foam it makes me want to puke kek

anyways, shakes dont seem very healthy-wise and lacxk the micronutrients of foods desu
I'm just gonna buy those lil guys and grow them into big chickens in my grandmas house

my problem isnt eating chicken daily but the shit theyre filled with

>>35104375
Bro do you hate gains?

>>35104261
>reverse pyramid training
i like it a lot, and do it kinda non officially... i'll hit my workset,, take a bit of weight off and go for 8 reps or more, take some more off and go for 12 reps or more.

i feel like it's helped my OHP the most. especially when you fail reps in your workset, taking some weight off and doing more reps just feels good, almost like yeah i failed 1 of my 5 reps in the workset, but at least i got an extra 14 reps in the lowered weight sets.

>>35104494
whenever I fail my last set of OHP I like to do the set of shame
immediately take off 2.5kg or 5kg if I was using the 2.5kg plates and do another 1x5 right away

when creating a routine can I consider lower body pulls enough work to counter upper body work considering you're supposed to have a push/pull ratio of 1?

>>35104535
>and do another 1x5 right away
i used to do that, but depending on how hard i pushed myself in the previous set, i'd more than likely end up failing this -2.5kg 1x5.

instead i now sit there contemplating my shame for 2-3min, then do the 1x5.

>>35099098
My parents have had the flu for a week straight and I'm starting to cough today. I still feel fine physically and I think I could get some solid work done at the gym today but given the circumstances, should I hold off till tomorrow?

got as question about cardio if anyone can answer

I just ran a mile in 9:30 (new pr) on my treadmill, the tread has a meter in it that tells calories burned supposedly. Says I burned 130 calories in 10 minutes, is that even possible? Feels like too many calories burned

I'm doing SS, but once I go home on break I won't have access to my school's gym anymore. Currently I'm debating on whether I should get a gym membership for a month or two or just get some weight for working out at home. The gym I'm considering is a 24hr Gold's half an hour away. I have friends I could lift with so I'm not worried about getting a spotter. Do you guys think I would be best off getting my own equipment or having a gym to go to?

I would like to get an Olympic barbell, a bench, and some weight for the barbell if I go the home gym route. Do you guys know of anywhere selling decent stuff for a good price right now? Also if there's any other equipment I should get in that case what would be good to get (already have pull up bar)?

home gym basics?

>>35104744
The flu usually hits fast man, i'd stay home, don't wanna start puking at the gym

>>35104910
I've mulled it over and I agree. I'm gonna wake up early tomorrow and if I'm fine, I'll work out first thing in the morning. And if not, getting up early never killed anyone.

>>35099098
is there anything that tracks correctly how many meters i'm running

I want to run 5km but I don't have a clue, and time depends on how run you fast or if speed stays steady throughoug

What would be the equivalent of lifting 50kg on the bench press for the dumbell press ?

I'm gonna take out the BP off my routine and I don't know where to start with dumbells for my first set.

>>35104625
pls?

>>35105272
Stop trying to create a routine when you have no idea what you are doing, just do some shit and lift heavy it will work.

Jesus fuck what the fuck is your deal are you a nerd or some shit?

>>35105313
thanks for your input
can you answer the question now?

>>35104976
>>35104976
>>35104976
>>35104976
>>35104976

>>35105351
just lift heavy you faggot stop asking hard questions.
>>35105358
gps tracking is the most accurate thing you will get since you don't have wheels and your steps will vary from each other.

>>35105358
The Nike app does that.

>>35105370
alright and is there any recommended app?

thought there'd be some kind of device that tracked

>>35105370
I already lift heavy and I want a well rounded routine to avoid imbalance
if you don't understand the question pls refrain from replying

>>35105384
Any gps tracking app is the same since they all use gps.
The problem with those devices is that they measure your steps and since not every step is the same distance you will end up with less accuracy, I used to use the runtastic app but I wasn't really happy with it but it was better than nothing be sure to deactive the speech thingy though that thing is fucking annoying.
The tracking devices you're probably thinking about work on cars and bikes because cars and bikes have a set distance they pass with one full rotation of their wheels and since they stay on the ground most of the time you can track the distance pretty much to the metre but with steps you can't really measure them because some are wider than others and you take different steps when going uphill than downhill.
>>35105420
Go kill yourself

>>35105218


Bumping this

>>35104976
Strava

>>35105464
welp guess I'll either find a track whenever I want to know how much kms I can run

asking because I want to get into the special forces in 2 years and you gotta run 8km with gun + shit load of load + 5kg and you gotta do it in 60mins minimum, better to be faster of course.

>>35105500
No gps is fine I was talking about those pedometers or whatever they are called.

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>>35100654
Started taking that young LGD 4033

>fap at least 4 times a day now
>dick constantly hard
>wrecking faggots buttholes on craigslist

>>35104261
it's great if you like to see a bit of progress every workout. It might be an extra rep or more weight in either of the sets, specially if you stopped progressing linearly on noob gains. It feels good and it's not boring like 5x5 or 3x10, etc
RPT + microloading works wonders IMO

>>35104625
bump

While intermittent fasting can I make it so my eating window start at like 7 am and finish at 1pm or is the whOle point to skip breakfast and start eating at noon

>>35105586
if you prefer it that way then go for it, people just skip breakfast because it's more convenient

bent over rows suck dick, what can I replace them with that's not as technical as power cleans?

>>35105674
pendlay rows? yates rows?

>>35105586
>finish at 1pm
lol wtf, and not eat at all for the rest of the day/night?

gl with that. especially if you got any semblance of a social life. 100x more practical to skip breakfast

For complicated scheduling reasons, I'm finding myself best suited by a bimodal sleep distribution, meaning I sleep twice in a 24 hour period. I'm currently going to bed early (~10PM), awake from about 3 - 6AM, and then sleeping again from about 6-9AM

Anyone have opinions on this sleep style? I'm still getting my 8ish hours per night, and so far I feel totally fine - no loss of energy or alertness.

>>35105674
dumbbell rows on a bench. pendlay rows are just like bent over, except even worse.

yates are ok, but bent over dumbell are 100x better than anything objectively speaking.

>>35104763
> mile in 9:30
> 130 calories in 10 minutes
> is that even possible?

Common estimates of energy consumption are 100 calories per mile. You burn less if you're efficient, more if you're inefficient. So that sounds plausible.

BUT I'd be cautious about saying it's 130 rather than 100, or vice versa. The machine doesn't have all the necessary information to determine that.

>>35105370
Use gmap-pedometer.com

No need for fancy bullshit like GPS, just keep track of where you run and put it into the tool afterward. Don't worry about 100% accuracy. Accept that you may be off by 50 meters even with GPS, and that's fine.

>>35105835
was reply to
>>35104976

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Any tips on developing the left side of my chest? Is it even possible, or is the difference due to shit inserts?

>inb4 gyno meme

What's the best pre-workout? What's the best cheap pre-workout?

>>35105924
Lose some weight and do dumbbell bench press to make sure both pecs are working equally.

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Any one experience sore elbows? How do I prevent it?

I'll be losing about 90-100 lbs my April, will I need a body lift?
Also, can someone give me a nice routine that will make my muscles proportional and help me build strength?

White and brown rice when cutting y/n?

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Ok what the fuck guys. I've been cutting for the past few months and went from 187 - 160. I'm 6'0 and have a great chest/shoulders/traps, but shitty abs and legs. No fucking glutes at all. So I was getting sick of cutting but still thought I had a while to go. My BMI was 20ish but I used measuring tape to get bf percentage and it came out to around 7%. What the fuck?! My numbers:

Waist Narrow: 24.5
Navel: 26
Hip Wide: 32.25
Thigh Wide: 35.25
Neck Narrow: 12.25
Biceps Wide: 11.75
Forearm Wide: 9.75
Wrist Narrow: 6

Am... am I done? Was I some weird form of skinny fat with no legs or abs and now its time to bulk?

>>35105800
I don't have much of a social life due to school right now plus I prefer to eat breakfast in the morning

>>35106239
actually working out helps

>>35106267
I worked out the entire time during my cut and my weights never went anywhere. I bench 175 8x4, deadlift is barely 135 8x4, can't squat anything higher than 150, and rows are barely 135.

I know that I'm probably weak as fuck compared to all of you but I used to weigh 200 pounds. I wanted to cut before I bulked, I'm just shocked that it might be time to bulk.

>>35104625
>
no.
different muscle groups.
What is a lower body pull anyway?

Is it OK to take more than 1 tablet of 1000IU of vitamin D? Or is it hard for the stomach to digest or something? Thinking about taking 3

>>35106384
why are you taking so much?

>>35106407
Not getting enough sun exposure. Thought about getting a 5000IU but couldnt find anything more than 1000

>>35101171
>not doing barbell lunges
what are you some kind of plebian

I want to do chest twice a week, what two days are best? I have access to my gym everyday

>>35105218
>>35105218
>>35105218
>>35105218

>>35106451
i usually do them with triceps because you can't work one without the other, and you can tire those muscles out then make your chest do all the work. also dips

I have flared ribs and it covers the front view of my lats. Should I kill myself.

>>35106441
Apparently they don't make 5000 any more. (Canada)
I just ended up getting drops.

>>35106176
anyone?

Could someone explain the LONDON meem to me? I heard it originated here.

I'm a 240lb 5'8 whale trying to turn into a human after a decade of sitting on my ass. Been doing some cardio and shit for a little bit

Just signed on for a gym and the PT there has me doing planks, push ups, just some weak stuff mostly focusing on my arms. I know I've got no core muscles and need to ease into fitness slowly but is there a more efficient and fuller engaging routine I could do? I up the weights and try to do more sets but I want to do more.

>>35106480
http://www.amazon.ca/Now-Foods-Vitamin-5000-Softgels/dp/B0032BH76O

what are you talking about

my college is offering swimming classes next term, and I suck at swimming. I like the rowing machine a great deal, but swimming would probably be a more aesthetic cardio than rowing (those quads/shoulders tho). should I do it? should I switch off swimming and rowing? should I do both erry day?

>>35105985
Bump

>>35106551
caffeine pills, coffee, bananas, and/or black tea

or c4 i guess but people have mixed opinions on that

>>35106480
>>35106513
yeah well shit. So, Is it ok to take more than 1 tablet of 1000IU?

Finally recovering from a overly strained rotator cuff but I noticed whenever I use a muscle in that shoulder my shoulder joint feels uncomfortable until I gotta crack the joint by rolling my arm backwards above my shoulder.

I'm guessing that means maybe it gets partially dislocated everytime? Anyone know any good ways to stop this?

>>35106536
bump i need to register like yesterday is this swimming thing a waste of time?

>>35106563
How about something that isn't just food or caffeine?

>By squatting below parallel you're activating your glutes/hams/hip flexors into the lift, taking the stress off your knees.

Different anon here but I squat as deep as I can. I literally sit down when I'm squatting yet I still have sore knees.

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>sharp pain in elbow during last workout
>call it a day and go home
>rest for a day
>slight recovery, new workout today
>slight pain but power through it
>come home
>elbow throbbing, can literally feel my heartbeat through it
Did I fuck something up? The pain is in the joint it feels like, not any muscle. I tried doing a tricep rope pulldown and almost felt like I got stabbed in the elbow.

What should I do with yohimbine? I know it's best on an empty stomach and with light cardio, but what does that entail? Jogging? Walking?

>>35106628

>Pre-workout that isn't caffeine

Try hopes and dreams

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>>35106628
>what is a good pre-workout?
>how about something that isn't food or caffeine
>also let me ignore the actual pre workout you listed

>>35104209
A triple from wendy's and 2 scoops with milk. 120g right there. you still have 400 calories to go so eat some oatmeal I guess.

>>35106513
>>35106513
sheeet. Thanks Anon

>>35106691
>over a dollar a serving
Is all pre-workout that fucking expensive?

Texting girl. I know she loves to drink fireball. Want to invite her for drinks this weekend.

Anyone got a pun or segway or something I can use?

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I've been doing oly lifts I've found online for a while now and only just realized how small my chest is, I don't do any chest exercises. Do I need to do bench press for that j00cy chest or should I just do dumbbell flies?

>>35099098
>Multiple sets of deadlift
Why wouldn't you?

>Should rest days consist of at least two consecutive days
Good question. I train 5x a week but prefer to split it up so I spend no more than 3 days in a row at the gym. Depends on what works for you I suppose.

>Why would a girl need to take a urine test at home at a specific time
Urine is best sampled in the morning right after you wake up. Doctors will give you a canister so you can take it into a lab at a later date (where they may also perform additional tests). Doesn't necessarily have to be pregnancy/ovulation related, could honestly be anything.

Any merit to static squats (other then obviously holding them longer) compared to normal squats? Obv not as a replacement

>>35099098
>>35107063
Also a question; can anyone recommend a small but cheap camera to film workouts? Just to keep track of form, doesn't need to be HD quality or anything. I'd film with my phone but it's got no space.

>>35107014
>segway

>>35099098
Is Sean10mm's SS still viable?

>>35100797
would also like to know this, currently experiencing something similar, except the pain is concentrated at the ass-bone. After squatting, I can feel the pain when I activate my glute (stepping up a stair, or similar)

>>35107116
get an sd card

>>35100797
your problem is low bar squatting
high bar+front squats superior

>>35100536
A period of fasting would be best. You'll maximize fat oxidation during this time. And your body is more likely to put your energy intake to good use after a workout. More glycogen will be stored in muscle instead of your liver where it can be converted to fat. Also your insulin receptors will be more sensitive after a workout meaning you'll uptake glucose more efficiently. So you wanna eat the majority of your calories after working out then have a period of fasting. Usually 8 hours of sleep is enough fasting, but you can try intermittent fasting. Some people see awesome results.

>>35107172
I wouldn't be asking that question if that were a possibility (it's an iPhone).

Can anyone give me an upper body split for 3 days? i got a big wound in the ball of my foot and cant apply pressure in it without it bleeding. This is prime opportunity to get out of t-rex mode

>>35107094
Wtf is a static squat? Increasing the time it takes to get to the down position (slower negative movement) is good for hypertrophy. Idk about holding a squatting position though, if that's even what a static squat is.

How to, and how long do you recomp after a cut?5'9, 150 lbs going for an ottermode physique. I feel like I have a bit more than 5 pounds of fat to lose before I'm done my cut but I'm just wondering how I proceed with recomp.

>>35107029
You should be following a program that suits your goals. Sounds like you're dicking around doing whatever lifts you want.

>>35107014
"So anyways, wanna go hit up a few bars this weekend?"

>>35107253
yeah I guess you're right anon, thanks

Should I actually be upping my calories on rest days? It make sense your body needs more nutrients to recover no?

>>35107239
No recomp. If you only think you have 5lbs of excess fat then it's time to bulk. Bulk till March and then cut down to your goal by summer. Maintain through summer and start bulking in August.

>>35107279
Dunno mang, for me, I up my calories on lifting days to have more energy. Resting = less fuel needed. Depends on your goals.
>If cutting no
>If bulking you wouldnt even ask that question

>>35107279
You should be eating at a surplus everyday if you're bulking. Your body is constantly recovering. Avoid periods of fasting and watch your macros and nutrients. The rest doesn't really matter.

What's the cheating fraud threads about? Roids?

>>35107158
bump

I'm debating how much I should trust my current hypertrophy routine and its set/rep ranges for deadlifts.

Squats are 3x5 both lower body days.
Deadlifts are either 3x5-8 or 3x8-12, all at max weight.

The deadlifts are brutal to get through, but not in that way they were with SL's 1x5. I'm lifting significantly less weight because of the added reps/sets and not sure if I'm benefiting from it.

tl;dr: Deadlifts for hypertrophy, 1x5 or 3x5-8/3x8-12?

>>35107351
Shitposting mostly

>>35107217
bumperoo

>>35107217
Just look up a push pull routine and do push/pull/rest?

>>35107279
If you've used a calculator for your TDEE, it's already factored in your calorie allowance for rest days. It's a constant. Your calorie count shouldn't rise or fall depending on if it's a rest day or not. What is important is getting enough rest. That will do more for your goals than upping your calories.

In theory, yes, supplying your body with more calories during a rest day will improve muscle gains. If you don't cut these calories back elsewhere in the week, though, (and you're cutting) you'll lose less weight. If you do cut back these calories on your workout days, your body will have less fuel in it for a workout.

It's a strange balance. Just stick with constant calories or you'll be on a half-arsed cut before you know it.

Anyone have any ideas on how to do a 3 day/week full-body conjugate routine?

>>35107418
can i do push/rest/pull/rest/push and so on?

>>35107317
>Avoid periods of fasting

I'm following lean gains right now so I refrain from food for 16-18 hours a day, counterproductive?

>>35107444
You can do whatever you want brah. Just be consistent and watch your diet.

>>35107450
Nah stick with your program. Intermittent fasting has been shown to have lots of benefits and the program was made by people with way more knowledge of physiology than me. I was just giving a rule of thumb to make sure you're not dipping into a deficit during a bulk.

>>35107450
For gains? Yes, counterproductive. That's 16-18 hours your muscles aren't supplied with nutrients. The absolute optimal way to take in protein would be constantly through a drip. Your body can't absorb 100+ grams of protein in one sitting and utilise it fully over the course of the next 24 hours. Space out your protein consumption over the course of the day.

>>35107479
>>35107488
I agree with this. You should at least be supplementing with low carb whey and/or BCAAs if you're going 18 hours without calories. However leangains isn't all about gains. You stay lean sure, but you won't see the same progress as you bulk by constantly supplying your body with food.

>>35107479
>Cheers mate thanks for clarifying

>>35107488
I agree with it not being optimal for bulking but the body not absorbing 100g+ protein in one sitting is pure myth. I'm getting stronger and felt better this past few months of doing lean gains.

>>35100528
Nearly every serious athlete in the world makes weight training part of their fitness program, there's nothing crazy about it at all. It's a little harder to make the program, sure, but entirely possible. You probably won't find any very good advice about it here though. On /fit/ weights seem to exist for power lifting, Olympic lifting, and body building and nothing else.

I would personally recommend cutting your sport specific training down for about three months and focusing on building up your strength. Do a beginning strength program three times a week, and your sport specific stuff two or three times a week. Basically maintain what you've been doing as you make your beginner gains. This should give you some extra mass too.

If that's really not tenable, most beginner strength programs work alright if you do them twice a week, but will obviously take about half again as long.

After that you'll be ready for an intermediate program. At that point, since your sports are not very strength dependent, you'll probably cut down to lifting about twice a week, and do SST three to four times a week. (Actually, if you're a sprinter you might still do weight training three times a week, with a lot of focus on power training.)
You might also do weights more than twice a week if you do a split designed to target muscles you won't use as much the day before you do a more endurance and coordination based training (eg, have an upper body day the day before you do your most intense running exercises).
Whatever you do, in this time you'll start hitting muscles more specifically used for your sport (though don't fall into the trap of trying to add resistance to the actual movements you use), though of course you should still hit your entire body to maintain balance and stability.
Good luck.

>>35107512
BCAAs are mostly a scam during a bulk, but in the case of intermittent fasting I think they would be beneficial for you during your fasting period.

>>35101325
My knees improved immensely after I started squatting. I know, who would've thought that making all the muscles that stabilize and support the knee much bigger and stronger would make the knee more stable and better supported.

>>35107463
thanks man, ill try it out for a month and see them upper body gains

>>35103780
Improving vertical jump is very difficult, and most people don't have a lot of genetic potential for it. There's a book out there called The Vertical Jump Bible or something, you should check it out.

BCAAs before or after workout?

>>35107370
well is your goal str or hypertrophy? you can mix it up and do some days 1x5 other days 3x8 or w/e. most of the time i just do 1x6, then take some weight off and go 3x8 or something.

>>35104836
If you're doing Starting Strength, or really, any decent weight training program, you need a power rack. Home gyms are nice, but are you sure you'll have the space for one? And is it just going to sit in storage until next break? I guess that's fine since you can use it full time after Uni.
I've seen decent-ish power racks on eBay for 800$. You don't want to spend less than 200$ on a barbell. Any less for either and you just end up spending more in the long run. Weights you can afford to go cheap on, get used ones off ebay or Craig's List. I got six 45lb plates for 50$ last Winter, and got my initial set of all the change plus one set of plates for 100$.

>>35107211
How much gay porn do you have on that thing?

Lets say I need to train both strength and endurance very quickly, are
rest days really necessary?
I have literally all day of every day free (social autist living off savings). Is there anything extra I can do to contribute considering I have constant free time?

>>35099098
Do I need to train abs or do compounds train them just fine? Does training it make it more defined / bigger / stronger?

Can I sub lunges 3x12 for single leg press 4x8?

>>35106156
dont lift with your elbows

Giys I'm plannig on becoming a professional musician, currently in university learning that shit. Is lifting going to affect my finger dexterity? How can i prevent that from happening?

>>35107684
Is the rack just for the squats? I suppose I'd be missing out when it comes to stuff like decline benching so that is a bit of a turnoff for the home gym.

So, I likely have a torn labrum in my shoulder, OHP seems to be out of the question, what exercises should I do to compensate?

Lawd Jesus. Can a brother get some help?
I tried cycling today and my ass hurt so fucking bad. Why are the seats so goddamn hard? How do I make the pain go away? I just want to cycle without feeling like theres a solid steel rod being shoved up my ass.

>>35107686
12GB worth of nudes and apps. I'm not deleting any of it.

>>35108400
>affect my finger dexterity

two things wrong here. 1, music is as much about dexterity as cooking is about being able to eat things. any retard can do hanon exercises. 2, why would it affect dexterity? explain

I have been doing a men's fitness routine for a while now.

http://www.mensfitness.com/training/build-muscle/get-jacked-x-men-style-like-hugh-jackman

If I am making gains, on my chest, shoulders, biceps and legs, should I change? Or stay the course for bulking?

I have plateaued with 10x5 hanging leg raises and 20x4 ab roller. Any thoughts on how to make them bigger?

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At what point in the year do I need to start cutting to have decent abs by early june? I'm 6 foot 160lbs at about 15-20% body fat currently. Of course i'll need to keep bulking but just to get the abs back when do i cut? Thanks

>>35106156

I had it pretty bad especially when I started, took a long time for it to go away.

If you just started working out your tendons need time to catch up, usually a lot longer then muscles. Stretch them very well, static stretching them often helped a ton. Don't go beyond of range of motion where they get painful, maybe slight stretch. Compression sleeves helped during workout and at night.

Also don't have your elbows sit on your chair or when you're driving. All of this solved my elbow pain.

>>35107634
On a cut? Periodically throughout the day. On a bulk? Unnecessary.

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Does exercising more, invariably increase your appetite?

if I change nothing about my diet, but exercise more, will my hunger increase to compensate or will I simply lose weight for free?

>>35108658
I usually start on February 15th, do keto for 4 weeks with an epic cheat day in the middle, and my abs are back by Spring Break. Then I do a slight calorie deficit until May and then maintain.

>>35109007
Yes you'll be hungrier than usual.

>>35108658
abs look like shit thanks for playing

My goal is to cut around 15-20kg and then start bulking up.

My estimation is this will take around 120-140 days. Is this accurate?

Anyone tried the Aggressive fat loss program by the Kinobody dude or where I can get it

>>35109306
no

>>35109368
So what's more reasonable? I'm not really feeling a 300 kcal deficit.

>>35109397
Mate just slow it down, focus on the diet and the work, the weight will shed but it takes time. Pump a 250 cal deficit

>>35100698
A really good way to train your body to wake up is to immediately have breakfast when you want to get up. Your body will start to know when the food is coming since you're in a fast all night

>>35106667
Pls help. I've slept for a bit, it's gotten better to a dull ache.

I had to take a week off everything and two weeks off training legs due to an injury but I continued training upper body when I wasn't training legs.

I'm bulking (3 months done, 3 months left). Do you think there'll be too much damage?

>>35106667
Felt the same thing a few days ago with my back. Sharp pain, then worked through it and it went worse.
Stretch a bit and rest, it'll recover rapidly if it's the same injury as mine. Never work through pain.

How can I grow arms a bit by christmas?

>>35110039
synthol

>>35106512
PTs are for fags who are unable to motivate themselves. Just do cardio, and start a beginner weight program

>>35107369
its fine, id swap out the sit-ups for isometric ab work tho

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>>35099098

Is Yoga or Pilates better for an athletic centered outcome? I am pretty inflexible at the moment but want to improve my athletics and snowboarding.

>>35099274

One step at a time senpai, goodluck

>>35110242
yoga, but t b h f a m, despite all the memes, Crossfit is pretty great for mobility/flexibilty. i think im gonna join after i saw my friend's progress. i made fun of him because
>lel crossfit
but damn, he's very flexible/mobile, and tells me most of his aches and shit are gone too. plus lots of hunnies at CF

Hey, it's Jack here, from Australia...

I was wondering if anyone knew how heavy a barbell without any weights on it is?

Also, I'm assuming people include the weight of the barbell when sharing their progress, right?

ta XOXO

>>35099231
Try a variation of GVT. Like to 10x10 with maybe 20-40 sec rest

>>35100374
Gf takes magnesium against leg cramps, but other than that I dont know anything. Would probably consult a doctor or so

>>35110284
A standard Olympic barbell is 20 kgs.
And yes, it's included in the weight you say you lift.

anyone here ever taken melatonin sublingually (under the tongue)?
it feels really unnatural and the pill takes like 6 minutes to dissolve and i dont know if im swallowing the saliva without trying to, can anyone help, or is this normal?

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Is eating oatz straight out of the packet and then downing with milk an okay way to eat them?

One handed dumbbell tricep extension or two handed? Which is better and why? I've heard about people having muscle imbalances because 1 arm tends to do more work while doing two handed

>>35110496
When you say out of the packet do you mean oatmeal or plain oats? I sometimes would eat an uncooked oatmeal packet when I was fat, but didn't want to be too obvious and that seemed fine. I don't know why you would do that if you don't hate yourself tho. If you're in a hurry just make them a day or two before and take them on the go.

I have giant fucking shoulders but I can't get my traps to grow for shit, am I just fucked or is there something I can do? it's fucking my aesthetic up and giving me a bobblehead look.

Every time i try do do unassisted pullups i injure my left shoulder, what could be the problem?
I ohp 1pl8 and i weight 78kg(180 lbs)

Is having smaller or bigger feet better for lifting/running? It probably doesn't matter much, but I was curious.

>>35106512
Senpai, drop the PT and just start with SS and cardio with a semi clean diet. I'm 5'8 and was 250 this june. i'm 210 now and already looking joocier. and I was fucking half ass quitting and restarting. If you get strict with your diet you'll drop pretty fast.

>>35110620
Do shrugs?

>>35110645
I have been, even going up in weight and they arent growing. Am i jsut fucked family?

>>35110620
Weightlifting exercise variations will pretty much guarantee growth of your traps. Snatch grip high pulls in particular are great.

>>35110590
bump

>>35110678
Gonna go practice that shit tonight, thanks breh

How to get 15s from 13s? And how long do you think it would take?
5'9 72kg

I feel like they are noodle arms still, what would you guys recommend for big bis, tris and forearms. My tris are lacking much more.

How often do you recommend I do this and for what reps/sets?

>>35107926
No rest days are important but what you can do is train harder than usual and eat and sleep accordingly, 1 big sleep a day to actually make gains and many naps to increase your recovery time.

>>35110740
You're focusing on all the wrong things. In the end it's not going to matter much whether you do 3 sets or 5 sets, twice a week or three times a week, this exercise or that exercise - What's going to matter is:

#1 Are you continuously increasing performance on the exercises you're doing? i.e. lifting more weight, doing more reps, completing the exercise in less time etc.
It doesn't matter what the fuck you're doing, if you don't adhere to the Principle of Progressive Overload, you're arms WILL.NOT.GROW.

#2 Are you increasing your bodyweight over time?
It doesn't matter what the fuck you're doing, if you don't supply your body with the necessary nutrition, you're arms WILL.NOT.GROW.

If you get those two things right, your arms will grow almost no matter what else you do.
That being said, here are a couple of guidelines...

Choose a curl variation that has your forearm supinated, one that has your forearm neutral, and what that has it pronated, in order to fully develop all your elbow flexors. Examples could be incline curls, hammer curls, reverse grip preacher curls. You don't have to do everything at once. Just make sure to include these variations over time.

Make sure one of the exercises you do for triceps is a variation of overhead extensions in order to fully stimulate the long head of your triceps brachii.

Do the majority of your work in the 8-12 rep range.

But most importantly: Remember rule #1 and #2!

>>35110815
>#1 Are you continuously increasing performance on the exercises you're doing? i.e. lifting more weight, doing more reps, completing the exercise in less time etc.
>It doesn't matter what the fuck you're doing, if you don't adhere to the Principle of Progressive Overload, you're arms WILL.NOT.GROW.
>
>#2 Are you increasing your bodyweight over time?
>It doesn't matter what the fuck you're doing, if you don't supply your body with the necessary nutrition, you're arms WILL.NOT.GROW.
im not that guy, but i do biceps after back, namely after db rows.

i find it hard to judge whether im progressing on curls or not, especially at times when im progressing on back. like lets say i do db rows with 70s, heavy and use a lot of energy, my biceps are kinda tired and i do curls at lets say 40lbs. i eventually progress on db rows to 80s, and again heavy + lots of energy, biceps tired af, end up doing 40lbs curls, even going down to 30s for a set or 2. how do I judge if im progressing biceps? especially when they're used in other compounds, from db rows/lat pulldowns/cable rows, chinups etc.

i hope im clear.

File: avacado.png (53KB, 225x225px)

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recently lost 30 lbs went to the doc and got diagnosed with type 1 beatus. finally getting my blood sugar down to a good lvl but trying to put the lb's back on with out my blood sugar going crazy is kind of a pain. best food ive found so far is avocado. eating like 3 a day right now (fucking things are like jello there's allway's room for one) anything bad about eating this many

also any other good foods I can look into (besides tuna, almonds, and olive oil)

>>35110853
Maybe peanut butter? I'm not sure tbqh senpai.

>>35110846
I know what you mean. Be careful you don't mindfuck yourself into thinking that you're too fatigued to display any real performance on your curls just because you've completed a heavy back workout.
If you must, take a 10 minute break before you start training your arms to get your mental focus back. You don't have to progress to a heavier set of dumbbels every time you train arms - that's impossible. You don't even have to progress every single workout. But over time there must be progression. Remember even if all you manage to do is 9, 8, 8, 7 reps and last time you did 9, 8, 8, 6 reps then that is still progress. Even if you do the same as you did last time, but managed to knock a few seconds off your rest time in between the sets, then that is still progress.

Always have a goal in mind. Always strive for progress. Don't feel defeated when it doesn't happen every single time, but always strive for it.

>>35110981,

I'm this guy
>>35110740

I think that's what I don't like about arms, the progression is really strange to me and even if I did increase by a rep, the very last rep might have slight form breakdown such as using a little more momentum so I'm never sure if it was small enough to be counted or not.

Do you think 2 minutes is a good amount of rest time?

I'm 20 yo, 5'11", 250lbs. Doing SS while cutting so that I can try not being a fatass for once, and I feel like I'm not losing as much weight as I should be. About a month and a half in and the biggest difference I've seen after many spaced out weigh-ins is like...5 pounds? I'm definitely eating at a noticeable calorific deficit though, and my lifts have been improving. Should I:
a) eat even less, which I assume would slow gainz during ss
b) keep cutting how I am because the slow-paced loss is probably me gaining muscle while cutting fat (my best guess)

Also, on a side note, how much cardio should I be doing? Right now I hop on the treadmill for 5-10 minutes before each workout. I know it's great for my health, especially fat loss, but I've seen a lot of mixed opinions on how fatasses should start off their lifting journies. I ended up choosing SS while cutting. Should I consider dropping it altogether and solely doing cardio for a while and see how that pans out? Add cardio during rest days?

>>35111081
Start counting calories for starters, when bulking you can do rough measures for stuff and go for rough stuff because at the end of the day weather you eat at a 200 or 500 surplus won't affect your muscle but fat gains which you will lose either way when cutting later on.

But when cutting you need to be sure you're actually eating at a calory deficit, just because you're hungry doesn't mean you're cutting you could just be eating shit food.
Generally while cutting you want to do around 30 mins of cardio after the workout.
Rest days are rest days for a reason.

Will squats + deadlifts ruin a V-taper over time?

Why didnt ronnie coleman win Mr O in 2006? he looks way better than jay cutler

>>35106988

Yeah

>>35105805
bumpin

>>35112085
it's fine if you're getting at least 8 hours of sleep in one go and you're not missing out on food because of your excessive sleeping.

File: AnthonysQuads014A.jpg (133KB, 800x600px) Image search: [Google]

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So if need bigger, not stronger quads, should I do 3x10 or 5x5?

>>35107599
you for real?

I hope I can jump at least 3 meters

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949KB, 1800x2198px

>>35100653
Selfies
if your not DYEL, body pics in the mirror and head shots
If DYEL, just head shots, maybe full body with a shirt on

Make sure you get a good angle.

>>35100797
>>35107167

It's an over use injure.
Try less weight same reps and sets for a couple week then slowly increase weight over the next 2 weeks back to your normal lifts.

>>35113213
>Selfies
Alarm that you're nolifer

>>35113239
Thanks. This seems likely, and if it's the case it should sort itself out soon anyway, because I sense an oncoming stall and subsequent deload coming soon.

>>35104893
>squat rack
>Weights
>Bars
>bench

>>35106500
The truth is, no one knows.
Welcome to the inner circle

>>35108285
Do ab work. and yes to all 3 if your doing it right

>>35113391
Fucking everyone knows who isn't a newfag.
A trap posted his ass and tinytrip asked for her to be in london like this:
>pls be in london
everyone knew it was a trap and tiny killed himself

>>35108523
get a fitted seat and position your self correctly. google it

>>35110590
I do ez bar skullcrushers and finish off with tri ex's just to fuck them. I only do 2 handed. If one arm fails before the other, give only that one a couple more.

>>35110620
head down. shrug 8-12 x3. then farmers carry as much as you can hold. 3xf walk while shruging. Then stand still and do calf raises up and down fast trying not to let your shoulders drop at the bottom.3xf If your not screaming from your traps burning, try harder.

>>35110621
dont straighten your arms at the bottom.
lean backwards a little

>>35112775
strength: 5x5
Muscle mass: 3x10

>>35113612
Yeah, well I know that is the general rule, but does it applies to the legs as well? All the squats routines I've seen suggest to do them 5x5

Any good advices for sleeping when you're not tired.

I have a fucked up sleep habit and instead of not sleeping for a whole day, I would rather go to sleep a few hours after I woke up.

I'm starting keto as of yesterday and I'm going to a sushi restaurant Saturday now. I could probably get us to go to a habachi grill instead, but I'm not sure what I could have there since they usually have a lot of rice at those places. How fucked am I?

>>35113809
try >>35112742

Does anyone else get elevated heartbeat right before a squat session?
https://www.youtube.com/watch?v=UPoIkQzdTvQ

Am I allowed a few carbs on keto?

Like, I just want to know if I can throw my eggs, or some peanut butter on a piece of ezekiel bread in the morning. They only have 15 grams of carbs.

>>35114146
If you're under 50g you're probably good. I'm having a couple cups of sweetened soy milk and couple tbspn of peanut butter a day. Fuck I miss Lil Debbie cakes.

>>35111081
Count your calories fatass. You're not eating as little as you think you are. Otherwise keeping doing what you're doing. Cardio + SS is fine.