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How does a chub get fit? been doing SS 3x a week on a small deficit with sufficient protons combined with HIIT on off days, just wondering as it seems to be going very slow. And is it worth taking Glutamine? the PT at my gym said its good to take and how good is jogging/running in the morning?
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Has anyone injured themselves while working out? If so, was it due to bad form? How did it happen?
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what are the cons of taking pre workout? i may want to take it on my power clean days so id be taking it 1 or 2 times a week, and pre workout just gives you allot of energy right? what else does it do? and what do BCAA's do?
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I've found that I'm quite sensitive to carbs before working out. My normal breakfast:

4oz chicken
1/2oz bacon
3 egg whites
1oz cheese

If I then eat something like a piece of cold pizza or a candy bar, one day it was even a piece of cornbread and I ran 3.5 miles in 30 minutes. If I don't, I have a max range of about two miles and not in any kind of time.

How can I maximize my sensitivity to carbs to increase my range?
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Does sitting down for several hours a day ruin my gains despite going to the gym 6 days a week for weights and or cardio?

I also end up getting a line across my stomach to show where it leans it, doesn't help I am pasty white.
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>>35174963
Complete waste of money desu senpai. Hypocritical overload. Unless you're a professional bodybuilder or a model, you aren't training at a level that requires a pre-workout.
>>35174937
The massage chairs at Planet Fitness make my back hurt.
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>>35174937
I injured my knee doing the 45º leg press thing with bad form. I felt mild pain that lasted many hours every time I exercised or walked for a while. I went to the doctor and she recommended ice, 30 days rest, and weighted leg extensions.

>>35175103
no, it won't. How long have you been training?

>I also end up getting a line across my stomach to show where it leans it, doesn't help I am pasty white.

that's because your posture is shit
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How many times a week to train if you are a 7-month trainee? I currently do an AxB routine and my strength gains are stalling as fuck.

Are ppls effective if you train 3 days a week, like AxBxCx? If not, what alternative routines do you recommend? I don't really want to go to the gym every day
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>>35174887
I was extremely horny before taking nap. Of course, my dreams resembled my horniness. Then when I woke up, I realized I had a wet dream.

Can accidental ejaculations still lower testosterone counts?
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>>35175035
Why are you avoiding carbs? Are you on Keto or some shit?
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Should I track the calories from the butter/oil used to keep shit from sticking to the pan when cooking?
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Should I buy a bottle of brandy tonight to drink away my sorrows? I'm broke, currently have eighty dollars to my name, have finals next week, and am depressed as fuck and need a pick me up.
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Again from last thread:

I'm looking for gym shoes around the 50 range. The pair I'm wearing now is worn out and I was thinking of getting something cheap to lift in.

The two main ones I've seen are Chucks and Adidas Sambas. Is there a significant advantage of one over the other?
Sambas look nicer, so if it's all appearance at this point I'll go with that, but I've heard some people prefer Chucks as they're more flat. Anyone with experience here?
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>>35175448
Chucks are my go to personally, but I've never tried Sambas so that's not all that helpful. Can't go wrong with a pair of high top converse though.
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Why do barbell rows seem like everyone's just making them up as they go?

I looked up 6 form videos on youtube and they're literally all different. Different grips, some pull to chest, some pull to hips, the back angle isn't always the same, etc.

And I'm not even talking about different types of rows (like pendlays), this is all regular bent over barbell rows

fuck man, I don't know which form I'm supposed to use
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OP here, should i also do intermittent fasting? whats the pros and cons of it? thinking about doing it tues and thurs, will my lifts get fucked?
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>>35175432
Been in similar situations as you, I can tell you that short term you feel better but it'll catch up w you. If you're under 25 go for it!
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>>35175240
About a year.
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>>35175526
I'm 21. Everything is in the shitterin in my life but I'll try not to make a habit of this, thanks.
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>>35174887
eat at a bigger deficit
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>>35174963
People will say po is a waste of money. I disagree. There's really only one natural way to see better results from lifting, and that's to go harder in the gym. Preworkout lets you do that. Yes it just givea you energy, but someone's that's exactly what you need to have an epic workout. It makes me excited and pumped to lift heavy ass weights. Take it with creatine for maximum results. BCAAs ARE a waste of money if you're bulkan. At a calorie surplus with enough protein in your diet, you're likely getting enough BCAAs already. On a cut, they can be taken throughout the day to keep your muscles from being used for energy.
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>>35175103
It won't ruin your gains, but sitting for long periods of time has been associated with early death. So get up and walk around every hour and you might add years to your life.
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>>35175268
> I don't really want to go to the gym everyday.

That's how you don't make it brah. You need to go more than 3 times a week probably at this point, assuming you've been doing a beginner program for 7 months. Push/Pull/Legs would be better as XPLPXPP. So 5 times a week, assumi you don't want to do legs twice a week. Or you could do an upper/lower split like this XULXULX. 4 times a week instead.
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>>35174937
I stained a stabilizer muscle in my lower back doing deadlifts during my newbie gains run. Green text time

>deploy to trashcanistan
>platoon sergeant mandates that we all lift daily
>my team leader teaches me how to lift
>all American wrestler who is 5'3" 200+ dwarf mode
>all kinds of gains, reach 5pl8 deadlift within the year
>redeploy home
>take a month off
>try 4pl for reps
>rolling popping up my spine
>drop bar
>immediately cry
>can't fold at waist for 8 months

I'm back up to 2 plate squat and nearly 3 plate deadlift, but this time I'm taking it super slow. It's been 5 years since the injury, i still get occasional stiffness.

Watch your form and be realistic when you take a break. Just because you can lift something, doesn't mean you can with good form.
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>>35175432
You should probably study, lift, study, sleep, and repeat until you succeed. Also get a job somewhere in there. That'll cure your depression.
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>>35175641
I'm already in uni, for engineering I lift four times a week, and I work 29 hours a week. My depression has little to do with circumstances, except maybe being a brokefag. No time for decent sleep though.
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is this a good routine or there's something uneven?

3x/week, full body
SS means superset

Day A
Front Squats 5x5
Bench Press 5x5 SS Chest pullover 3x8
Bent Over Row 5x5
Barbell Shrugs 3x8
Deadlifts 1x5
Incline dumbbell curls 3x8
Planks

Day B
Squats 5x5
Deadlifts 1x5
Overhead Press 5x5
Pull-down 5x5
Lateral raises 3x8 SS Face pulls 3x8
Close grip bench press 3x8
Planks
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>>35175394
pls rspnd
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Are any of my main lifts disproportionate from each other?

Squat: 85 kg
Deadlift: 130 kg
OHP: 40 kg
Bench: 65 kg

1 rep maxes. I use high bar ATG squats of course
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>>35175394
depends how much oil do you use
one 1tsp of butter has 30 calories or so, I find to little to count
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>>35174937
hyperextended my wrist once doing cleans in high school, other than that nah
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>>35175432
drinking hinders your gainz
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>>35175471
The form which uses close to starting deadlift form is the proper form to not completely dry rape your lower back
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I'm doing a PPL routine.

Most routines are structured around:
Compounds 3x5 / strength
Accessories 3x8-12 / volume

What would happen if you did some accessories first? Wouldn't it help you warm up and perhaps get better results?

I guess that compounds are supposed to use all your energy and that's why they go first, but I struggle with bodyweight accessories like dips and pull-ups/chin-ups after I've already benched/pressed and deadlifted/rowed, feels like my muscles are already fried, whereas I can do them fine if I try before doing the compounds. So I'm thinking about structuring my routine such as:

Bodyweight accessories 3xF (Dips, Pull-ups/chin-ups) / Warm-up
Compounds 3x5
Accessories with free weights/machines 3x8-12

Is this stupid? Will it negatively impact my compounds? How to properly warm up for dips and pull-ups if doing them first thing first in the gym? I'm used to warming up with empty barbell and progressive weight loading. Anybody else struggling with dips and pull-ups after doing your compounds, and did you find a way to fix it?
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>>35175864
http://symmetricstrength.com/
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>>35175432

Alcohol is 7 calories a gram. IIFYM.
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>>35175900
Focus on the compounds, accessory work is just accessory, its not necessary. Doing your accessory work first will hurt your primary movements, especially if you go to failure on your accessories.
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>>35174937
Ripped up a finger on the squat rack J-hooks.
Left a lot of DNA on the bar on deadlifts too often
Had mild tears on the muscle bellies of both quads. Sucked.
Tendonitis in both elbows from shitty power cleans.
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>>35174887
When should I do cardio? I'm doing cardio to build up endurance and have high level capacity to run long distances in fastest time possible due to something I want to do in the future


so basically this is my routine:

Monday: Lift
Tuesday: Run
Wednsday: Lift
Thursday: Run
Friday: Lift
Saturday: rest(unless friends want to play futsal)
Sunday: Run
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Im bulking but feel extremely fatigued and tired all the time. My training is a 4 day upper/lower split with three days of 30 mins of running and an hour of walking every day. Could I potentially be underestimating my calorie intake? What else could cause it? I had a big breakfast but almost passed out doing OHP today.
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>>35174937
I just got into lifting and did recently, but it was very mild.

I think it was a combination of many small fuck ups, mostly in form.

Did too many deadlifts one workout and may have not given my lower back adequate time to heal. Then poor squat form followed by bent over rows gave me a mild twinge in my lower back for a day or two. All is well now thankfully
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Is there any hope for me getting abs considering I fucking hate cardio?

4 months in
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How do I rekindle my ambition? Back in high school I used to be on the wrestling team, I would do 2 hours of intense calisthenics and cardio and would fucking smile through it I did it every day except sundays and it was the happiest i'd ever been, but then during a spar I got slammed the wrong way and broke a finger so I had to stop. After that everything went down hill, I got lazy during my recovery and slowy began to turn back into my former fatass self. I tried to stop it, I went to the gym, joined other sports, went for jogs etc. But no matter what I tried I just couldn't get that drive I used to have for working out like I did back then. Now here I am 3 years later a 20 yr old fatass who lays around all day eating and playing games, I miss the person I used to be but I just cant seem to get that commitment I used to have back. Some days I dont even leave the house, I hate myself so much but I still cant bring my self to change.
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gonna start swimming three times a week for an hour or so

Would this significantly impact progress on SS? Would any other workout be more optimal?
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>>35176096
been there

just missing one work out makes me go from super ambition going to smash the workout to looking for an excuse or courage to skip/delay lifting
broke a toe once and was out for 2 months ,it was awful but I just stuck up lifting and eventually got crazy about it again


just force yourself to do it, you'll eventually catch up.


also how do you increase calisthenics exercises? like push ups, sit ups, pull ups and all that?

can do 30 push ups with good form and speed but I'm dead after those 30
at 20 it starts to become hard, at 23 it's more of a psychological thing and a battle to hit 30

I need to do 100
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>>35175829
pls respond
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>>35175471
There's a pile of different row types - bent over, yates, pendlay, and so on.
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What is the best legal otc test booster?
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>>35174887

Faster way to lose weight?

Currently on 1200 calories a day (BMR is 1750).

Also completely keto (less than 30g carbs a day).

How do I lose weight even faster bros?
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I tried doing rollouts with a barbell and small weights, but it didn't feel as effective as with an ab wheel. Why not? Can someone explain why it would be different?
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What's the general consensus on what to do when skinny fat, when it comes to looking better?
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>>35175941
What about the power cleans led to tendonitis?
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my lats are lacking. what's better, weighted chins at 5x5 or pull ups 4x12?
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I'm breaking up with the gf I've been with for 6 years. Any tips to not fall into depression?

I have already been clinically depressed once before.
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>>35176554
If you've decided to break it off, you're better off without her. Never let yourself be defined by another person.
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>>35176409
Eggs and red meat
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>finished no fap November
>24yr old virgin
>high test in full effect

Thinking about seeing this escort.
Ill be 25 in a few months and im sure this losing streak will not end anytime soon. Should I go for it guys?
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>>35175900
you would be too wasted to get your compounds done later.
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How many days should I be doing cardio?
I run 2 miles 5 days out of week. Am I doing this right please help.
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>>35176562
Thanks. It's for the best, but it hurts anyways
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>>35176658
Don't fuck a hooker for your first time. Srs senpai
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Add cardio
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>>35176658
damn god
sure
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>>35176658
yes
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>>35176725
What are your goals? Are you doing it for general health, do you want to git gud at running, are you trying to cut?
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Does anyone else get super dehydrated when it gets colder out? I drink a ton of water every day and rarely feel thirsty when I'm awake, but after I wake up from sleeping my throat is dry and I'm incredibly thirsty. Is it related to humidity or what? I have to keep a water bottle by my bed just so I don't die of thirst at night.
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>>35176737
Is there any point in me waiting for a normal girl?
I can wait but im sure ill still be a virgin in my 30s.
Cant imagine a girl would want to teach/put up with a sexually inexperienced guy at that age.
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>>35176161
good reading
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>>35176868
I'm not a girl, but I think a normie would find you being a virgin more acceptable vs only having experience with hookers.

Besides, hookers will always be there, so no rush.

I didnt fugg until I had a long term gf at 26. Its really a whole lot less "learning" than you'd think, and it means less than what you'd think.
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>>35176440
Patience my son, unless you want to take DNP and fuck your shit up and get jaundice as well. How can your bmr be 1750 and you still need to lose more though?

>>35176025
Bls respond to this lads
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>>35176658
If you do, please come back and post your results (mentally).

I'm curious about how a virgin would feel to have his first time with a hooker.
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>>35174937
I was doing DB flat bench of 70 lbs on each hand. It wasn't a struggle but when i put the DB down on the floor i wasn't paying attention what was under the bench and i didn't pay attention where i put the DB. So i put it down and ny finger got caught under another DB under the bench and the 70 lb DB crushed my finger to pic related. I had to got to an ambulance and get transported to 2 hospitals for surgery. Couldn't lift for 2 months. this happened 5 months ago.


pic related
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What are some good vegetables ready to eat? What about some protein food that don't need to be cooked unless it's in a microwave? It's all I will have for a while
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>>35174887
I'm an ex-chub, I guess I can tell you what I did, since it worked. It wasn't particularly healthy though. Basically, I did about 3 hours moderate cardio per day, mostly from playing tennis or going running, for a couple months. In addition, I went on a huge calorie deficit. My maintenance was around 2,800 then, probably, but I was eating 1,300 per day. It hurt like a motherfucker but I lost about 30 pounds over the course of 2.5 months. Finally, once I reached my desired weight goal, and couldn't go any lower (cause my metabolism was fucked up at his point), I slowly increased the amount of calories I consumed per day to about 2,800, and started lifting about 1.5 hours a day, 3 days a week, plus doing cardio 3 days a week for 3 hours a day. I had to slowly amp up the calorie intake so as to restore my metabolism back to normal after being "anorexic." I eat max 60g sugar daily, and limit fat to as little as possible. Have about 120g of protein a day. And now I'm not a fatass, and I'm starting to get pretty fit. Been on this whole thing for about 6 months now. Good luck OP!
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I had almost the same thing happen to me--I was also using 70 lb dumbbells. luckily I only bruised my hand though.
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Any alternatives to /fit/ I should know about if something isn't covered in the sticky??
I only have like 54 minutes left here before I try to leave forever.
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my pectorals are sore after bench pressing yesterday, that's 2 months after I started ICF> does that mean I fixed my form?
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>>35177334
>I only have like 54 minutes left here before I try to leave forever
once you are here, you are here forever
One of us One of us One of us
>>
Is there any reason to get a PC over a laptop if you don't play computer games?
>>
>>35175717
If you have time to down booze for the hell of it then you have time to sleep. Priorities.
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>>35177299
A full rotisserie chicken from any grocery store is usually around 7 bucks. 3 of those should last you a good week. Brown rice in microwaveable pouches and microwaveable steamed veggies are like 99 cents each. That combination is usually my dinner on a daily basis. You can buy a lb of potatoes for $1 sometimes, you can bake those in the microwave. And I know they sell pulled pork in little microwaveable tubs for pretty cheap, but I think they're full of sodium. Try that combination out and see how it goes. I'm guessing you don't have a stove, but the huge packs of eggs go a long ways. You can microwave scrambled eggs apparently.
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>>35176846
Well colder weather usually means less humidity, so drier air. This could contribute to dry mouth and loss of water from said mouth drying. I guess drink more water lol
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>>35177482
>Brown rice in microwaveable pouches and microwaveable steamed veggies are like 99 cents each. That combination is usually my dinner on a daily basis.

that sounds depressing as fuck senpai
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>>35176658
Yep, might as well get it out of the way. Have fun brah. And be careful!
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>>35176554
Oh it'll hurt bro, but time heals all wounds. I read a "study". The other day that said the average time to get over a breakup is 3 months. Focus on yourself, your lifting, and your social gains for 3 months and you'll be good as new. Good luck.
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>>35176552
How did you come up with those options? Weighted pull ups or lat pull downs. And I hope you're doing your rows!
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>>35176131
Swimming for an hour is hard as fuck. You're gonna be sore and tired. Your lifts will definitely suffer. If you're looking for good cardio, try swimming 500 yards in about 10 minutes or so. It's a great and short cardio workout.
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>>35177495
Why? I'm a broke college student, I rather spend my money on booze and concerts than fancy dinners. Plus it's all going straight to the gains brah
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>>35177522
my lifts are already fucking shit so I'll see how it goes
>>
>>35177411
Generally pcs last longer, parts are more replaceable and it'll save you money in the long run. If you like the portability of a laptop and are likely to upgrade when it finally wears down anyway go for a laptop like I do.
>>
Are knee wraps worth it? I've got a slight ache in my knee whenever I bend or extend it and it's probably related to my squats.
>>
>>35177458
>5 minutes to down over a fifth of brandy
>8+ hours of sleep to feel rested

Not even close dude.
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>>35177718
Yeah and wtf do you do after downing a fifth of brandy? Either sleep, party, cry or otherwise waste a shit load of time. Give me a break.
>>
Got a really sore neck after my shoulder workout two days ago. Not sure if it was due to lifting to heavy or poor form but never have soreness like that in my neck after shoulder workouts. Had a rest day and it's not so bad now, only really notice it if I turn my head far to the left or right but there is still a bit of soreness. Should I give it another day's rest to ensure it's completely healed or am I worrying about nothing and should just go ahead and do my chest today?
>>
how can I sustain working out x2 a day, once in morning and night?
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Taking my girl to the Gym tomorrow. She has zero experience whatsoever. What do I make her do?

I thought about helping her get a nice squat form with bands and maybe a dumbbell & some random ab exercises because she wants to "slim down".

Help me out /fit/
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>>35177903
It might have been DOMs from straining really hard as opposed to an injury, especially if it's better after a day of doing nothing
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>>35177914
Eat. Nap. Preworkout. Water. Make sure you're getting enough sleep for recovery.
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>>35177915
Fun stuff bro, make sure she has fun. Probably do a full upper or lower body. But make sure she enjoys it. None of that bootcamp drill instructor shit. You want her to fall in love with the gym, not feel intimidated or defeated.
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>>35177938
So you think just go for it and work out?
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>>35174887
Guys, I am having a muscle soreness on the (two muscles that are in my lower back). I recently tried adjusting my DL technique, so it have got to do something with it.

Is this normal?
>>
What should be my rep range for wrist curls if I want bigger forearms?
>>
>>35177992
vary between low reps/high reps with appropriate intensity
>>
>>35177915
>>35177958
Thanks!

Anything else I should know? There are no girl-specific routines, right?

>inb4 SS+GOMAD
>>
Quite some time ago I injured my right shoulder bench pressing. It healed and I'm able to make progress just fine, but it now clicks midway up the bench press rep

what do I do to make it stop? Can it possibly be a mobility issue? there is no pain
>>
Anyone try 3 weeks bulk on like 300 cal+ and 1 week cu on like 500-750? I'm tired of getting cut and feeling good but then ending up not lean after bulk.
>>
>>35178096
Nah just the basics, compounds, 3x8 range with manageable weight. Don't ditch her and give specific positive reinforcement when her form is good or she busts out a good set. And compliment her ass after she squats or whenever really. She'll start to associate working out with your desire and approval.
>>
What's the best multivitamin supplement whatever
>>
>>35178096
/ss/+gonad
>>
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what routine and exercises + other feedback do you give me beginner? pic related
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How does one find a good weight/volume combination for cable crunches?
>>
>>35178418
R E A D T H E S T I C K Y

seriously. How do you miss the fucking dinosaur running back and forth and the picture of the guy covered in post-it notes
>>
was doing press and on the last rep moved my head toward like a retard now theirs a sharp pain when I look down at my feet should I take a few days off?
>>
>>35178425
Don't overthink it. Do a set or two to get a feel for the exercise, then pick a weight you feel will be somewhat challenging and just do a good set with this weight. Repeat for 3-5 total sets and see if you can somehow do better next time by either doing more reps per set, more weight or less rest between sets. It's that simply really.
In the long run it won't matter whether you pick a weight that lets you get 8 reps or 20 reps, as long as you push yourself during your sets and strive to improve from session to session.

>>35178485
>should I take a few days off?
Not necessarily. Just avoid anything that aggrevates the pain until the sprain has healed.
A little tip though; it's never fully healed just because it's stopped hurting. Always give these kind of things a few more days for good measure.
>>
>>35178471
>the picture of the guy covered in post-it notes
mind blown
>>
Are 3 days of rest enough for muscle recovery ?
I trained chest friday wich I usually do today. (I missed a couple of training so that's why my routine is messed up).
But I want to put my routine back in place so I have to train chest today.
>>
is there any other kind of squat I can substitute a normal squat that SL entails for because my gym doesnt have a squat rack?
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>>35177903
I'm this guy and I doubt anyone cares but in case they experience something similar I did my chest and it was fine. I think my neck actually feels better.
>>
I live in a country where we can just buy contacts from the store after an eye checkup? Should I just do that if I'm in my late teens? I don't want to spend money on an actual doctor. What are the risks associated?
>>
So I'm getting into lifting because I've been a homebody all my life and I found I'm prone to over relying on my back when I lift because I have a non existent core thanks to decades of sitting in a chair. What should I add to my routine to help bring my core up to par with the rest of my body, and should I hold back on increasing my weights until then?
>>
Where do you guys get your protein powder?

Where can you get it for cheap prices and with good shipping?
>>
>>35178151
pls respond
>>
>>35178832
I know several people who've succesfully used a similar approach - sort of frequent mini cuts. I will say though that 3/1 week is probably too little time to expect any real results. Maybe 2 months bulk and 3 weeks cut would be better, providing you're doing a lean bulk on a 300 caloric surplus of course.
>>
>>35178761
do you have your presc for glasses? then you can use that to get your contacts too.
if you don't, then get one, from a good doc. the risk is you won't see properly anyway, and might fuck up your vision even worse.
you should renew the prescription every couple of years anyway, at least until you hit 30.
>>
>>35178806
front squats, and learn how to press properly.
it should fix itself.
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>>35174887
My triceps are really uneven, what's the best easy to rectify this, one arm bench dips?
>>
>>35179022
never do bench dips, those fuck shoulders up.
it sucks, but one arm pushdowns are probably your best bet.
or just get a lot stronger with 2 arm exercises, it should balance out a bit on its own.
>>
>>35178806
>>35179018
Pretty much this, front squats are gods gift to bad posture I cannot possibly hype up front squats more than I already do but they are just so good man I wish I could hype them up more.

Directly after your first workout with frontsquats once you've hit 1 plate man, it's like you're just a different person and you're better on an emotional level.
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>>35179039
Damn really?I work out from home and am getting good results doing weighted dips and diamond pushups so I don't have access to a pull down machine
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>>35179061
dips are great, BENCH dips (you know, those where you have your feet on the ground) will break you.
>>
Please help

I have been on linear progression the last 3 months on SS. 2 days ago I could squat 117.5kg just fine. Went up to 120kg today and I couldn't even dish out one set.

Is this what stalling is like? Should I DL or start a new programme once other lifts start stalling too?
>>
>>35179061
>>35179067
Parallel bar dips and Bench dips share the same potential problem - it's just more of a problem with Bench dips because it forces your upper arm even more behind your body than regular Parallel bar dips do.
The problem with this position is that if you do not have the prerequisite mobility in your shoulder joint, the head of the humerus (your upper arm bone) will glide forward, out of its socket. Over time unintentional movement will cause a lot of wear and tear inside your shoulder. Inflammation occurs and it's only going to get worse if you continue to push through, until the point where it can be considered an actual injury.

The moral of the story is not to try to force a greater range of motion in any exercise than you're ready to perform safely. Unfortunately though, while it's easy to spot e.g. rounding on the lumbar spine (low back) in the squat - which is what usually happens on that exercise when people try to force excessive ROM - spotting anterior humeral glide takes a trained eye. In other words, it's hard to see if you're fucking up on your Dips.
>>
>>35179074
how do you feel? if you're well rested, top form, everything's cool, deload or retry.
if you're feeling like you'd rather take a break, get on the Texas Method.
it's not how Rip says to do, but you don't have a coach to guide you, it's better to slow the progression down and lose maybe 1 month's worth of gains, than to struggle against a wall and lose even more time and energy.
>>
how healthy is losing 1lb/day while eating within proton desires?
>>
>>35179074
The body is weird like that, sometimes your body is busy fighting illnesses and you're losing strength without even having felt sick once the entire time.

You're not stalling until you're not making any progress after many days of working out without any progress, right now you've just had a shitty workout.
It's also ok to stall your lifts for one week and give your body some time to get used to it and maybe catch up on recovery you might've missed if you made huge steps in lifts.

The most important thing is that you don't put yourself in a mentality that you're ''stalling'' now and you won't be able to progress, you are getting stronger and it will happen you just need to give your body time and not stop doing it until you've had 2 weeks or maybe even a month of consistent stalling on all lifts where you felt 100% refreshed on lifts and you just could not even force out half a kilo progress.

Do not push yourself into a stalling mindset, you can do it.
You can push out 2,5 kg of progress and you know it but your body can also demand you to take some time to catch up with the speed your brain is deciding.
>>
Is cardio the best (only?) way of raising my hiking endurance? Love mountain hiking, but I feel dead pretty quickly.

Also, is cardio a good way to train my body to sweat less when exerting myself?
>>
>>35179095
I don't feel 100% desu , didn't have a great nights sleep either but it's really not that bad. I have been reading practical programming for the Texas method and it looks really inviting especially because there seems to be a lot more room for supplementary work.

I'll try again on Friday and if it's just as shit imma see to making a change. Thanks!
>>
>>35179105
Cardio is the best way and sweating is good for you.
>>
>>35175284
I don't know, I usually eat carbs later in the day. When I wake up my body wants protein.
>>
>>35179104
Man, thanks. It's this sort of eloquently put, well thought out no-nonsense advice that I could use more often from this place. I will keep observing my squats for the next few weeks.

It really was weird to finish Sunday feeling like there was still some room for more and then coming back and getting squashed.
>>
>>35179105

Cardio is best way.

Some strength training will help, but you don't need to be super-strong for its usefulness to drop away real fast.
>>
>>35175394
Depends on what food. I usually added about a tablespoon of oil a day just to make sure I got my macros right.
>>
>>35179124
It's important to realize that failure is part of lifting too, people are so used to seeing progress in lifts in the begining that they don't taste failure and if they fail once they start to panic.

Failure is part of it, think of any activity in the world that has a 100% success rate and you'll find out that there are basically nothing that has a 100% success rate and then ask yourself why lifting would be any different.
>>
>>35179100
How fat are you? You have to balance rapid weight loss unhealthy with being 400lbs unhealthy.
>>35178814
When I was losing weight, I bought the Musclepharm Cookies and Cream from Costco. At normal weight I have no need for it because I eat food. Costco has ON Gold Standard for $60 for 6lbs.
>>
>>35174887
I can go to the gym only 3 times a week. Would PPL be a good program?
>>
I just got injured and will probably be unable to lift for 2+ weeks. How will this affect my gains? I'm afraid bros.
>>
>>35179260
about 20% bf, 168 lbs 6'0. if i eat about 500 more cals i barely experience any weight loss.
>>
>>35174887
Is it normal that I am not sore after workouts?

The only time I have been sore after workouts were the very first time training that muscle group. It is not like I am not pushing my limits in the gym, I really am.
>>
I just threw up after eating a few bites of food, washed out my mouth and ate the rest of my meal. Now I'm fine. What the fuck happened there? I just suddenly felt incredibly unwell and had to run to the bathroom, I don't feel sick or anything right now though.
>>
>>35179454
it won't be the rest, but the injury that will fuck you up.
there was an injury protocol to minimize scar tissue, and improve recovery. it's somewhere in the SS forums. check it out.
>>
>>35179371
SS or the Texas Method would be better.
>>
>>35177550
swim after lifting if possible
>>
>>35175829
Pls respond
>>
>>35175829
It's retarded.
What kind of Deads are you doing 3/week? That's like the first week on SS, but there it lasts just for a week or so.
You know what, just fucking do SS, don't reinvent the wheel when we already have cars.
>>
>>35179461
Yeah just track calories then. Drop another 500 or do 40 minutes on an elliptical every day. A pound a day isn't unsafe, if you've recently changed your diet, that's probably water anyhow.
>>
>>35179649
Yea, I'll have to drop deadlifts some time, then I thought of substituting it for hypertension. Is it retarded overall? I'd just added some accessories I like most (chest pullovers and lateral raises)
>>
>>35178724
pls help
>>
>>35178724
Beginner squats
>>
>>35179673
Overall, it will give you gains. Drop to 3x5, and it will last quite a bit.
You're still reinventing the wheel, instead of thinking about how to approach the hard parts (when and how to switch to an intermediate routine).
>>
>>35179698
Beginner squats?
>>
>>35179523
Thanks for the reply. Why would ss or TM better?
>>
>>35179125
>>35179113

Thanks, elliptical machine it is then.

As for sweat, it's just that any kind of sustained activity, even light stuff, makes me sweat like hell. Combined with feeling really stuffy at 25+ degrees, it makes for shitty, sweaty summers. Aka dark colored pants.

Hoping that cardio will tone this down.
>>
>>35179717
Squats with dumbbells.
>>
>>35179735
That's just a thing in your life, you can try out products but the only thing working out does is develop sweat glands, it's a natural reaction to stop overheating so maybe control your bodytemp?
>>
I attempted to begin PPL today. Normally i do chest and shoulders on separate days, so this was the first time i did them on the same day. I did 6 sets of chest and moved onto shoulders. The problem was, my shoulders were so damn weak after the benching and the flys that it felt like a complete waste of time to even work shoulders.

I ended up doing 2 sets of OHP using 70% of the weight id usually use. Then i had to drop it down even more for the last set. Any accessories after that were out of the question due to how fatigued my shoulders were.

My question is, should i be concerned about this or just accept i won't be isolating shoulders as hard as i usually do? will working them twice a week at this reduced intensity make up for it?
>>
>>35179704
Alright, thanks. I'm still a novice. When March comes I'll have much less free time to hit the gym, so I guess you're right, I'll take a look on it.
>>
>>35179725
Full body is better for most people, gives more frequent training (hits a muscle more than once a week).
SS and the TM are well explained, and while you'll never do as good a job coaching yourself as an actual, you know, coach, you'd fare even worse with a PPL, with no coaching advice.
>>
Are clementines "bad" for you? I wanted a couple oranges but couldn't find any good ones, so I picked up a bag of clementines instead. These little fuckers are sweeter than I remember. I don't really have anything against GMO's, but have these been modified to appease the American palette? They straight up taste like fucking candy. Is my diet kill?
>>
>>35179760
Most varieties of clementine are quite acid, somewhere in-between oranges and limes. But one popular variety here in Br is "pokan", which is really sweet, that's probably the one you got.
>>
>>35179808
Wonderful answer, anon. Explains the sweetness perfectly.
>>
>>35174887
How do I hide the crushing disappointment on my face when yet another girl I like mentions she has a boyfriend?
>>
>>35174887
When should I do cardio? I'm doing cardio to build up endurance and have high level capacity to run long distances in fastest time possible due to something I want to do in the future(special forces)


so basically this is my routine:

Monday: Lift
Tuesday: Run
Wednsday: Lift
Thursday: Run
Friday: Lift
Saturday: rest(unless friends want to play futsal)
Sunday: Run
>>
>>35174887
Go on a lower caloric deficit?

Also give it time, it took you months of bad eating habits to gain the weight, it will take you months aswell to lose it.

Best of luck bud
>>
I've been doing SS for 2 months now and everything has been going pretty good untill 2weeks ago i hurt my back pretty bad power cleaning(I know it's because of power cleaning because I did SL a year ago and I never had any issues lifting way more weight than I do right now with the other excercises). I know rows are no replacement for cleans, but since I work out really early and nobody is around to spot my form would it be allright for me to switch out the cleans for rows? I don't really want to, but I'd rather continue lifting and maybe do some more accessory lifts than fuck up cleans and rek my back again.
>>
/fit/ i'm doing c210k (couch to 10k) and the first weeks workouts are easy as fuck.

Can I just run every day not just 3x a week? I'm sure I can keep up with it but if I hit a wall I'll go back to the original program.

>Inb4 cardio i hyperfucked my shoulder and I can't lift for 3 months
>>
>>35180059
Bro are you seriously asking us if you can do more cardio?
It's fucking 10 k you lazy piece of shit everyone by the age of 20 should be able to do 10 k
>>
>>35176093
Superset compound exercises, or jumprope between sets
>>
Threw my lower back out last week doing cheating barbell curls @ 60kg, back feels fine now tho! should I wait much longer before going back to the gym
>>
Why do I always feel like I haven't done enough?
I've been working out for a month now (after a year of a break from a year of lifting), cutting and weight is going down, I'm looking better, lifts are slightly going up but after I finish my workouts I feel like I could have done more exercises or whatever.
>>
>>35180274
What program are you running? It's okay to have something left in the tank but maybe you're just a beginner.
>>35180059
Running everyday is a great way to inflame tendons or just get injured in general if you don't know what you're doing.
>>35180052
Cleans, chin-ups, rows doesn't really matter.
>>35180001
Looks good
>>35179498
Yeah it's normal.
>>35180261
Don't cheat. Start out light and see how it feels.
>>
170 6'2" (Above 20 below 25 %BF) My TDEE keeps coming out to around 2600 on the low end with a bmr at around 1700, since i am so fat can i eat under my bmr for faster fat loss or should i stick to 500-700 under tdee.

It's not a question of willpower, just want to know if it is healthy. i don't want to pass out during deadlifts or something
>>
>>35179920
Stop "liking" girls. If you're hanging out with a girl you "like" and you haven't made a move yet, consider yourself friend zoned. Meet her, get her number, ask her to hang out in a clear date situation, get a second date, kiss, fuck, etc. Not necessarily in that order.
>>
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What is your front-back squat ratio? Im a nood and ive been doing low bar squats to below parallel, my best set is 120kgx5 (=275lbsx5 i guess) and I tried front squats for the first time ever today. I squatted ass to grass with 60kgx5 (135lbsx5). How can my front squat be so weak? I think I could add 10kg to front squats because this was my first time but still my front squat is really weak. But oh boy did they suck up the juice from my legs. It was horrible to leg press after those
>>
>>35174887
is it high test to want to travel among indian reserves, bestowing the white mans genes upon the unfortunate red women, knocking them up so that one day my bastard son can be the first indian related president of the united states?
>>
What is your opinion on the ECB's bond buying program?
>>
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>>35174887
About how long does it take to cut from 16% bf to 11-12?
>>
>>35180491
utilizes different muslces, also you're abs have to support so much vs lowbar squats where lower back takes a lot of the stress. You use less gluts and hamstrings and more quads and then also you went ATG which decreases how much you can do.
My front squat is about a plate behind my lowbar also
>>
>>35180554
Depends on your weight. Pound/week is a good tempo, so 4 lbs in a month. Count yourself
>>
Quick question about protein:

What is the proper amount per kilo ?

and

Does it matter when I consume it during the day ?
>>
>>35180571
Okay, thanks. I noticed it, my abs were really under a lot of stress. Is it okay to use belt, because I have lordosis (back bends too much inwards)?
>>
>>35180578
1,5 to 1,8 grams per kilo is enough. And no, but rather eat it steadily through the day, not in one big meal.
>>
>>35180586
I'd assume so, I know when I do front squats I try to be just about vertical when going up or down (hard sometimes) but I feel like if your spine is bent it would add stress that wouldn't be good for it.
I always have sore abs the day after front squats though, love it!
>>
>>35180433
According to Scooby's Calculator, my BMR is 1700 and my TDEE 2700. Between May and July I was eating 1000-1200 cal/day and I lost 35+lb but I also lost a lot of muscular mass (I used to do 60 min of cardio everyday plus some other compounds exercises). I felt tired everyday and doing cardio was a hell and at some point I injured my knee and couldn't exercise for 2 weeks (I think mostly because I was really fat on that point and also because I was eating too little)

Right know I still have to lose 18+ lbs to go, I'm doing SS 3xweek and cardio 6x week also (20min before and after lifting and 60 min the days I don't lift). I'm eating 1400-1500 calories on average (some days I eat 1200 because I don't feel hungry, and other days I eat 1800-1900 because sometimes I consume 100grs of nuts or almonds (just love em)

From my experience, eating 1000-1200 calories really works for losing weight, I mean, it will obviously work because it's a really low amount of food, but you'll feel like shit. Eating 1500 is still low but I think I can handle it and I want results fast. On the other hand I think that if I eat 1700 calories I'll still lose weight, but I want to finish losing weight asap.

Between March and July I went down from 99 KLS to 77. From July to October I maintained my weight. From October to today I have lost weight and I'm on 73,5kg atm. My ideal weight is 66 kg.

I hope it helped to figure out what to do.
>>
I knowing guys aren't doctors or anything but, I fucked up my wrist today doing bench press. It doesn't hurt unless I move it side to side or small movements. Should I be worried?
>inb4 snap city
>>
>>35180602
Thanks
>>
Should I start running or are there alternative leg exercises that do the same thing?
I'm very thin so there's no need to lose weight.
>>
Been doing SL 5x5 for like 8-9 months. Soon will switch to intermediate one. Which one should I do? I want it to be 3 times a week. Can I create my own program or something?
>>
>>35180659
I dont know what is it called in English, but your wrist might be "inflammated", its MAYBE called "tenosynovitis". I got it once. Took me month to recover, but I bought wrist straps (BUY THEM IMMEDIATELY before it gets worse) and I dont feel a thing anymore. I use them almost all the time
>>
>>35180701
Try scoobys workshop, has some gym workout plans
>>
>>35180699
whats your goal? id say start squatting

running wont give any "real" muscle in that sense
>>
>>35180701
Stupid to train 3 times a week almost after a year, unless you're a strengthfag.
Do PHAT or something
>>
>>35180721
Thanks man, having a reasearch on it now
>>
>>35176759
I'm trying to cut
>>
>>35180742
Ive paid my gym for 3 times a week only and SL 5x5 is 3 times a week too so Ive never trained more than that.
>>
>>35176409
4-andro
>>
>>35180407
I'm doing greyskull LP with some added accessories so It's basically bench/squat/row and bench/deadlift/row alternating. I also added OHP, arm work and some additional stuff if I feel like it.
The year before was SS for 7 months and then canditos linear for 3 months and then I got sick.
So i'm back at it for a year kinda feeling like a beginner but not really.
>>
>>35180731
the goal is to become fit I guess
>>
can i build 10lbs of muscle in one year natty at 6'2"?
>>
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I can't squat, so are sprints good for building muscle in your legs? I hear they also compliment the delts.
>>
>>35176658
Go ask a girl out.
>>
>>35174887
should i stick with full body workout 2x a week while on PSMF or could I run a 3x a week strength program?
>>
I was 285lb this January
I began lifting and diet then and now I'm at 180 with some muscle

However, I started at 20 and have been fat my entire life
Am I too old to really get shredded?
Is there not enough testosterone in my body at this point to get huge?
The age and that I was fat for 10+ years and that probably put a lot of estrogen into my body
I'm 5'8'' if it helps
>>
Can you achieve a reasonable workout and develop muscle without the use of weights?
>>
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5'2, 128lbs
i've lost 60lbs in the past year and a half only dieting, but ive hit my biggest plateau within the last few months so i need to start exercising.

even though my weight is low i still have a very high body fat % which is no good. ANYWAY, best cardio/strength training combo? i'm less concerned with losing more weight and more concerned with making sure my body looks good
>>
>>35181330
absolutely. One of the reasons people bash bodyweight routines is because you plateau quickly, but you can still get a good foundational strength and good cardio work too.
>>
>>35181271
Never to late to get shredded, I started at 210 pounds 17, 5'8, somewhat similar to you.

It took me a year to get to 145 but it was life changing, I'm sitting at 165 now after bulking for 4 months and for the first time in my life actually look good.

I never played sports, I actually never did anything before I started lifting weights and while the first month was very physically hard after that I realized I was losing weight, "toning" my muscles and feelin great.

Only issue you might have is loose skin, I know my skin is fine but you got an additional 75 pounds on me, it's all in the genetics son best of luck
>>
>>35181504
Alright anon thanks for the input
It wasn't discouraging me but I was just wondering
>>
Is there any way to have less gas on a high fiber diet? I'm not sure if it's the only cause, but ever since I started eating around 35g of fiber a day I've been farting a lot. I enjoy the fact that I shit regularly and cleanly, but this gas is annoying as hell, especially at work.
>>
How would you incorporate HIIT into oly lifting?
>>
>>35180407
>>>35180001(You)
>Looks good


so its fine if I run in rest days right

also, if I want to add up swimming how could I do it? swim after working out ?
>>
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Okay, I know this question probably will sound like I'm goofing, but I'm genuinely having trouble with this.

The past few months I've been trying to end my workouts with a reasonably complete static stretching routine that includes pic related, the cobra stretch. Since my workouts include ab exercises, I'd like to be able to do this stretch.

However, I frequently skip it or do it without proper form because if I do it how I've read you should (keep pelvis on floor, press the tailbone down), about half the time I end up ejaculating in my pants. It's gross and unpleasant.

Is there some way I can prevent this while still getting a good stretch? I've done a web search on this, but I can't seem to find anyone mentioning having this problem with this stretch.
>>
I have intermediate level strength, but I'm on a severe calorie deficit (>1000)

what strength program could/should I run
>>
>>35181567
how long has it been since you have increased your fibre intake
>>
>>35181716
I've been eating more fruit for a while now, but was on a deficit up until two months ago to lose weight. (1500 kcal) Now I'm eating at maintenance for like a month (~1900 kcal) I think now that I'm eating more food, including grains/oats is giving me gas. Although I just realized that it could also be my whey protein, I've heard some people get gas from that.
>>
>>35181696
just make your dick point down?
like, point it towards your toes
>>
Does TDEE increase the fatter you get?
I'm trying so hard to escape skeletor-mode and the thought of having to suffer this force-feed torture ad infinitum is horrifying

So, can i return to my normal caloric intake once i hit my goal weight?
>>
>>35181810
The more you weigh the higher your TDEE. This is true for both fat and muscle. If you bulk and then go back to your normal habits you'll return to your starting weight.
>>
>>35181810
>does increasing body mass increase metabolic demands
>>
>>35181765
it's probably the whey. in my experience it takes about a month for the body to get used to increases in fibre and normalize digestion again.
>>
>>35181852
>>35181846
I thought that my energy output was decided only by my lifestyle.
Therefore, if i had the exact same activities, i wouldn't lose anything regardless of being 60kg or 160kg
>>
>>35179757
Alright thanks
>>
>>35181887
What. Both muscle and fat are metabolically active tissues which require energy to survive. Not too mention you expend slightly more energy carrying the extra weight around as well. Along with height and gender, total weight is one of the biggest factors in TDEE.
>>
Give me an intermediate program that's 3 days a week and it's mostly about compound movements.
>>
>>35179748
Some move the shoulders to legs days
Some move bench and OHP around every other session and focus more on volume on the second weaker lift
>>
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>>35181969
Madcow?
>>
Creatine, only on exercise days or throughout the week?
>>
>>35182042
im not sure, pretty sure you have to take it everyday and just cycle on and off for it. mine says to cycle 8 weeks on then 2 weeks off.
>>
Grill here!

I already read the sticky, twice.

https://www.t-nation.com/training/sexy-female-training

Is this workout legit? It was mentioned in the sticky.
>>
>>35182031
Ok thanks. Im not going to switch just yet im still making progress on SL its just slow. Like I add 5 lb every 3 tires but dont really fail. Its like 5x3 5x4 5x5 and add weight. Maybe I should add front squats on deadlift day as the pic says.
>>
>>35182083
I've been on it for years without cycling off. Am I gonn die?
>>
>>35181428

Sorry if this is asking to be spoonfed, but what sort of bodyweight routines are recommended? Could I get an example?
>>
>>35182238
if i recall, you are suppose to cycle on it so your body doesn't build resistance to it, since you have been on it for years without being off it im assuming it basically does nothing to you then... looks like the big biz took your shekels anon.
>>
I'm 280 lbs and want to start lifting, which squats should I do, low bar or high bar squats?
>>
Is carb-back loading legit? If yes, anyone has the best source for it?
>>
>>35182558
It is irrelevant. Just do them.
>>
>>35182680
mostly excuse to cheat but eh go for it
>>
Is there any health benefit to cold showers or is it just some bullshit "look at how badass I am" shit?

Also, how come weight loss becomes so fucking difficult for people at age 50+? Calculators start evaluating values like 800 calories a day and 2800 with the same specs at age 21... how can anyone manage 800 and not be hungry?
>>
>>35182710
The thing is that im not very flexible nor strong so I was wondering which one would fit me best
>>
I've been told bicycling is poor cardio unless you're going at it like the tour de france. Any truth to this?

I'm indoors almost all of the time and can't find time to go for a job or cycle. Is a skip rope decent cardio? I work 12 hour days in a single room with a good bit of downtime so anything I can do indoors by way of cardio? Running in place is also an option.
>>
>>35182784
It's better than running if you want to burn more calories and have relatively healthy joints
>>
>>35182784

Jump rope is excellent cardio.
>>
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I am starting to try and get in shape. Mostly to join law enforcement at some time. I have started bench pressing dumbells, squats, crunches and dips. What would be a good routine? I am 5'11'', 180 lbs.

Also how bad would does alcohol kill any gains? Was planning on getting rather drunk tonight.
>>
>>35182784
Cycling is like 1/3 as many calories as running distance-wise, and about 2/3 as many calories time-wise. However it provides a bit more resistance training than running does.
>>
I have haemachromatosis and liver cancer. I've been prescribed a diet by my doctor which includes:

>no red meat (beef, pork, veal, venison, etc)
>no poultry
>limit my intake of fish and shellfish
>no spinach, broccoli, tomatoes
>no beans
>no wholegrain cereals

My diet has been pretty much cheese, low-iron grains, scant shellfish and octopus. My diet is shit, I want to spruce it up, I probably only eat like 1,200cal a day when my TDEE is like 2,300. I'm half joking when I say all of the light from my life is gone, my diet is so tremendously boring.
>>
>>35182963
So regardless of calories, cycling is better in terms of net gain?
>>
>>35182784

The only cardio I do is jumprope.

>30 skips forward
>30 skips backward
>rest 1 minute
>repeat 4-5 times

Only takes 10min or so.
>>
>>35182975
It depends what your goals are. But yeah, biking will give you stronger legs, if that's what you desire. Your legs won't be huge unless you're a sprinter though.
>>
>>35183010
Thanks for the info, mate.
>>
Are weights lighter on the smith machine? I've never used it, but have had to move the bar and I can easily move it with a light touch. So it means gravity doesn't pull it down as a regular bar, so would 1pl8 on a smith machine be like 35lbs in real life?
>>
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So I've been lifting, specifically SS, for about 3.5 months now. It's been going great, gainz started to slow down but I guess that its expected. At the start of the 3rd month I started to add some accessories as well as take some creatine. The gainz started to come back, but sometimes at home I'll start to feel light headed and dizzy even when I'm not doing anything. I've heard that creatine can make you dehydrated if dont drink enough water. Could this be the case?.
>>
>>35182784
I do jump rope, but bicycling is the best cardio objectively speaking

http://www.fitocracy.com/knowledge/dr-layne-nortons-best-damn-cardio-humanly-possible-in-15-minutes/

arnold posted about this article a while back, said he agreed with bicycling being very good
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I want to take measurements of my body, what exactly should I take? For arms should I do them with them by my side or put them in the air straight out to the side or in front and measure that way?
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are the Hodge twins natty? they're one of my goal bods

look at their arms. They fucking dwarf Steve cook. Even their delts are kinda 3D. I don't know enough about steroids, but are the Hodge twins taking them?
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>>35183529
no.
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>>35182766
In that case, high bar goes easier on your wrists and whole form, imo. There's not much difference, but if you lack flexibility I wouldn't recommend you do Front Squats, those do require some more flexibility.
I did them from Day 1 and didn't struggle much.
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So my bench is at 81kg (and has been for the past two weeks, thanks to my shitty diet... which is a reason for me overall progressing slowly as fuck) and for the past two weeks I felt it targeting my upper chest area, mostly the part where chest connects to shoulder as in pic related (the red colour as well as the green one). Until some 78kg I mostly felt it in my chest where the blue colour shows.
I don't think that my form is worse, but it felt a bit harder since those 78kg, could that be that I got to the point where the muscle I haven't been properly using is being targeted and so I'm sort of making up for that? I plan on staying on those 81 or 80kg for some time (again, shitty diet, bench once a week...).
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>>35183711
fuck, forgot picture
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How should I go about testing my 1RMs? On what days? How much warmup?
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>>35183882
I have never done that, but I'd go about it as if you're regularly warming up, like 50kg x8, 65kg x 5, 75kg x 5, 80kg (workout weight) x 1 and then go by some 2kg up and do 1 of each...
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I'm 5'9" and 207 lbs. How much of a caloric deficit should I be at to be losing approximately 1 pound a week?
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>What exercises should I do to lose my side fat/love handles?

I've been exercising and dieting for about 3 months now and I'm happy with my progress (went from 240 to 209, trying to get to 190), but my fucking side fat hasn't been going down as much as I would like. what do I do /fit/?
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>>35174887
5"8
149lbs

bulk with SL ?
>>
am I eating clean enough /fit/?
6'5, currently 218lbs and bulking
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I am doing a routine that involves cleans, can I exchange them for front squats?
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where do you guys get your soccer pants? I only can only find them on nike/adidas website
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>>35184543
What's wrong with Nike and Adidas? I also like Under Armour
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>>35184619
not him, but at least in Br Nike/adidas are pretty expensive
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>>35184653
Is it even cold enough in Br that you need soccer pants instead of shorts?
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>>35184706
Where I live, half of year the weather is 5-10 Celsius. Not really cold but uncomfortable to use shorts. Also, air conditioning everywhere.
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so i recently swapped out my db press for ahnuld presses, because i really feel it in my medial head a lot more (for example: my lateral raises are weaker after i do arnold press compared to regular dumbbell press).

but i have noticed i have taken to the habit of really externally rotating my shoulder basically as much as i can, to hit the posterior and lateral heads as much as possible.. and i was wondering if this was safe, or if i am going to impinge/snap my shit over time if i keep doing this...

tl;dr: is external rotation while db pressing harmful? or is it the best way to target the entire shoulder?
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>>35184653
Dont you have flea shops and markets in brazil
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>>35184543

get the tiro 13 mate, don't get the phaggy 15's

and size down, nothing looks more retarded than baggy footy pants
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>>35184619
>not him, but at least in Br Nike/adidas are prett
I've got a pair of Nikes, but they're kind of too pricey for me to get any more right now. I'm just looking for cheaper alternatives I guess
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Where can I buy chicken that doesn't penalize you for not buying in bulk by being expensive?
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>>35184791
not really, generally used goods are either in piss poor condition or not much cheaper than a new one. there's grey market for everything and chinese goods too, though.
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>>35184237
anyone?
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Pull ups or chin ups for developing a wide back?

I've heard people say pull ups have more lat activation.

I've also heard people say pull ups have more upper back activation and chip ups hit the actual lats more.

I don't know who to believe
>>
Can I really train a body part every single day and except it to grow much faster??
Am talking medium volume no more than 9 set doing 10-12 rep.
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>>35184779
pls respond..
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>>35184433
I'm not an aged lifter, but I guess you cannot. cleans hit hamstrings, back and gluteus, mostly. front squats hit quads, gluteus and abs. maybe some front squats + romanian dl would be a good combo, I guess.
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>>35184884
chins for lats and overall back.

pullups are meh tier and just a meme spouted by faggots everywhere because they're "harder" than chins.

google dorian yates chin ups. dude never did pullups ever, yet is most known for his back.
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What program should i follow for better results; stronglifts 5x5 or starting strength? If you were doing one of them tell me which and why you choose it
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>>35184884
if you are adding enough weight, no real reason not to do chin ups

but why not do both?
chin ups one day, pull ups the next.

pronated grip doesn't necessarily activate the lats more, so much as it takes the biceps out of it (but puts in a little bit more forearm activation).

what primarily determines lat activation is how close your grip is. the closer the grip,the more lats and chest, the wider the grip, the more teres, rhomboids, rear delts and lower traps.

you should ideally be targeting the entire back.
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>>35175448
Sambafag here.
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>>35184914

i searched "yates chin ups" and the first results were pictures of dorian, arnold, and franco all doing pull ups. you trolling mate?
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>>35184914
>pullups are meh tier and just a meme spouted by faggots everywhere because they're "harder" than chins.
i bet you think your tiny forearms are genetic too, huh faggot? you use wrist straps with your 2pl8 deadlift?

just do curls after your pull ups, if you are so concerned about biceps.
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>>35184935
stronglifts is made by someone who doesn't lift.

if you do it like reg parks 5x5 where the first 2 sets are warm-up sets, and you have 3 working sets, then it is fine.

otherwise you will stall on your progression.

personally i recommend greyskull with powercleans as a warm-up for deadlift. over either of those.

but SL and SS are basically equal, if you take out the stupid high beginner volume from SL..

you can work up to a higher volume over time, but at first, you should really just focus on linear progression
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>>35175448
also sambafag here
main difference is that chucks have zero arch support, and sambas do have some arch support. both are flat soles, pretty similar in this matter.
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>>35184972
not him but
> https://twitter.com/Dorian_Yates/status/510534764940783616

also
> http://musculardevelopment.com/training/2905-my-guide-to-building-a-better-back-by-dorian-yates.html
>>
>>35184972
well you not only have a small back, but you're also useless

http://lmgtfy.com/?q=dorian+yates+chin+ups+

literally the 1st link

>>35184978
>thinking pullups target the back the same as chins
>thinking the only difference is biceps

yeah keep on low bar squatting and nofapping m8, god this board is filled with dyel's giving retarded advice
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>>35184935
neither. squatting every single workout wont make you aesthetic.
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>>35183723
>>35183711
oy niggas
>>
>>35185078
>implying i do low-bar or no-fap

the only chins worth doing are hammer grip or one-hand
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>>35185104
post your pics of your back
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>>35184914
>pullups are meh tier and just a meme spouted by faggots everywhere
>>
>>35184914
>Pull-ups, done with both hands in an overhand grip slightly wider than shoulder-width apart, prove to be the most difficult of the pair. The wide grip isolates your lats, taking away much of the emphasis from the biceps. The underhand alternative – chin-ups – receives high praise as both a bicep and back builder. By utilizing a supinated grip, the chin-up utilizes more of the bicep than its wider-grip counterpart. Since more accessory moves are involved to pull the body over the bar, lifters may find that this variation is easier in comparison. Although it still targets the upper back, lifters may have a hard time isolating and engaging their lats during the motion.
http://www.mensfitness.com/training/build-muscle/exercise-face-off-pull-up-vs-chin-up

pull ups are better for forearms and lats.
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>>35185192
actually that is a shit-tier link.

this one is better
http://breakingmuscle.com/strength-conditioning/pull-up-vs-chin-up-a-comparison-and-analysis
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>>35185192
>mensfitness

lmfao god damn D Y E L

>I found that using a closer grip with the hands either parallel (facing each other) or fully supinated (underhand) actually provided the best contraction and most complete range of motion for the lats. Throughout my Mr. Olympia reign, I never did a single set of wide-grip chins or lat pulldowns. - Dorian Yates
http://musculardevelopment.com/training/2905-my-guide-to-building-a-better-back-by-dorian-yates.html

chins > pull ups.
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>>35174887
Yesterday during my Push session I was doing DB Bench and I dumped the DBs incorrectly. Now my left shoulder doesn't feel quite right.

It wasn't even painful at the time and isn't now the next morning but I knew I fucked up. There is slight uncomfortableness at certain rotations but it is not painful.

My questions is should I be fine to do Pull today? I will be starting at extra light weight
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>>35185243
>anecdotal evidence from some brit is a better source of information than
>1. Youdas, JW, et. al. “Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect Pull-Up™ Rotational Exercise.” Journal of Strength and Conditioning Research (2010): 3404-14, accessed August 26, 2014, doi: 10.1519/JSC.0b013e3181f1598c
>2. Ronai, Peter. “The Pull-Up.” The Strength and Conditioning Journal (2014)” 88-90, accessed August 26, 2014, doi: 10.1519/SSC.0000000000000052
>3. Baechle, Thomas and Earle, Roger. Essentials of Strength Training and Conditioning, 3rd Edition. (Illinois: Human Kinetics, 2008), 584
>4. Biel, Andrew. Trail Guide to The Body, 3rd Edition. (Colorado: Books of Discovery, 2005), 54-107
>5. Gross, Melissa PhD. “Angular Kinematics.” University of Michigan (1998):efirst, accessed August 27, 2014.

whatever, nigger.
yates had an amazing back, but that doesn't mean his subjective experience applies to you, or that he is knowledgable about physiology

pull ups have a greater ROM for your lats, if you can't get a good contraction, try adjusting your form (Don't even try to tell me yates was a form nazi)
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What's a good stretching routine before Squatting and Deadlifting?
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>>35185328
http://spartantraveler.com/wp-content/uploads/2013/07/kelly-starret-basl-sample.pdf

you're welcome
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>>35185281
>(Don't even try to tell me yates was a form nazi)
why are you such a god damn retarded faggot?

literally in the link i posted, for the 3rd time
>The very first thing I do when taking a bodybuilder through a back workout is to cut the weight they are using— often by half— and have him or her focus intensely on feeling the lats contract as they pull, hold the peak contraction point and squeeze the lats as hard as possible, and feel them stretch as they lower the resistance. I can’t tell you how many of them have been stunned to actually feel their lats working for the very first time once they do this. - Dorian Yates

even in the article you posted it says pull ups use more traps, while chins are more lat focused.

nah its cool though, I'll listen to an actual body builder. you can listen to
>Melissa Gross PHD - 1998
l m f a o yeah im sure she knows all about getting an aesthetic back.

what's that fallacy meme all you new DYELs spout?
>appeal to authority just cause they posted a "research" article and have degrees
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>>35185336
>appealing to yates as an authority isn't committing the same fallacy.
am i feeding the troll?
or are you really this dumb?
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My diet today has been 2skoops mixed with 2 cups of milk, 2 hamburgers, 2 oranges, and a chicken breast. Future days will replace with chicken breast with eggs and rice. I'm getting meat, grain, fruit, and oil, along with plenty of unmentioned water. Is this a fine diet or is there something I should change?
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>>35185244
Anyone?
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Weight lifting belts.

Anyone have any advice on them? What kind, brand, price etc
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So today my physical trainer said I should just forget about doing deadlifts. He thinks that it's a overhyped exercise that puts too much strain on the lower back. In my case, that's true, because my glutes aren't coordinated and I actually haven't really used them before. What I'm trying to ask is if I regain coordination in my glutes and strengthen them, should I do deadlifts? My physical trainer has been right about everything so far, I don't want to second guess him but I also want to eventually deadlift.
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I've noticed a lot of the pictures on here show everyone's collarbones being parallel with the ground. Mine are tilted at like a 30 degree angle upwards, is that not normal or something?
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>>35185806
Leg Curls, Leg Presses, and Squats both work your glutes as well as other leg muscles. The Back Extension works solely your lower back. If you have to get rid of the Deadlift, switch those in.
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>>35185882
Well I would like to eventually be able to deadlift
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Newbie guy here, I want help to make a diet plan to cut weight and maintain myself lean, theres some page where u guys do this? I currently weight 77,8 kg and height is 1.71m (fuck imperial metrics) my goal weight is 65 kgs or less, any advice on this is appreciated.
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>>35186185
Is that supposed to be an Akane cosplay?
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Been lifting for about 2 years, 6 months ago for college/work reasons I had to stop
Now I want to retake the habit
What routine/program should I do?
Gonna eat a 1k cal surplus, currently 5´11 130 lbs
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