/qtddtot/ Time

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Locking out one's joints and balancing your weight seems like an excellent way to make things momentarily easier on your muscles and momentarily harder, by an equal measure, on your joints. It also, I imagine, might have some stretching effect on the muscles being used that is even greater then simply locking out during a stretch with no weight.

Obviously locking out has it's place in competition and maybe PRs and crossfit.

But should locking out have it's place in everyone's day to day lifts?

I'm currently doing starting strength and I switched around the exercises because this guy was taking forever on the squat rack.
Instead of doing Squats -> Bench -> DL
I went Bench -> Squats -> DL
It's not bad to do it right?
Also, in between Bench and Squats, I had about a 15-20min rest because this guy was taking forever in the squat rack. Shouldn't be a problem right?

>>37372375
Shouldn't be a problem, but just make sure you never deadlift before you squat

Is sodium bloat really a thing that may prevent you from seeing your lower abs? I can see the top ones but there's still some puff around my lower ones.

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>suffer testicular injury
>acne starts springing up all over
>hairs coming out of shoulders

wtf did I do to my nuts?

>>37372428
Probably not in your case but you could just try going light on the sodium and dehydrating yourself for 2 days to see if it makes a difference.

What are the benefits of starting on SS rather than PPL ?

What's a good estimate for length of time i can count on noob gains for ? Should i still get them if i worked out for 6 months a year ago ?

What's a good youtube channel for getting informed ?

Thank you

>>37372570
You've activated your hidden test, time to leave humanity behind

>>37372636
>>37372636
More strength n better foundation
3 months
Athlean x, scottherman,alan thrall

>>37372636
SS is more tailored for beginners and you can expect faster, more linear gains.

I'd say since you have already lifted it you should just do SS until you feel you have exhausted noobgains (i.e. you keep stalling and adding weight every workout is not feasible).

As for youtube channels, I reccomend Alan Thrall, Johnny Candito, Scooby, and other guys like that. Try and avoid the meme channels like sixpackshortcuts and athleanx (for the most part). The starting strength youtube channel is nice aswell

http://nattyornot.com/chest-flys-useless-exercises-mass-builder/

What are /fit/'s thoughts on this ?

Hurt my lower back from bad squat form, tried to change form on 3rd set like an idiot

Lumbar area and sides of thighs are in pain (might just be DOMS from previous squats)

Plz offer advice on how to stop pain,

>>37372912
Ibuprofen and some food. Get a massage from your qt. And stay off it for 2 days.

>>37372904
pretty shitty article, the only argument it gives is that chest flies can hurt you pretty bad if you are reckless with them.
No explanation as to why they are useless

>>37371836
I started lifting 2.5 months ago while cutting, When do my lifts start to stall (Noob gains stop)?

Does doing cardio matter if i'm already on a 500-700 calorie deficit?

>>37372904
>http://nattyornot

stopped reading there because its clearly shit.

how do i lose weight without feeling tired?

Restricting my calories to 1800 daily has always made me a lot slower mentally and sapped my ability to get work done. I'm busting my ass with summer classes now and if I can't focus, my grades are going to fall.

Does this deserve it's own thread?

>>37372961
You are adding a moment arm by extending your hands outward. There is no secret muscle that is activated by doing this. It's physically impossible for a db fly to do anything that a db bench press can't do. They are an identical motion but for the db fly begging for an injury.

>>37372570
what kind of testicular injury? how do i replicate this?

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Is there such a thing as cardio ceiling for a smoker?

I've been smoking 10 cigs a day for something like 12 years now. Will I ever be able to run a marathon in decent time if I just train hard enough or will I get a heart attack before I ever get any good at running?

>>37373170
>smoking in 2016

>>37371836
5'10, 145 pounds. 15-18% body fat (not sure.) i have a shit ton of lower back fat, fat inner thighs, and some fat on my man tits/stomach. never lifted in my life. should i try to cut down to 135 to get rid of this fat and then bulk, or just say fuck it and lift while eating at my TDEE?

>>37371836

What should my carbs fat protein ratio be?
I made a diet plan but I just calculated the ratios and mine are 27% carbs 45% fat and 28 percent protein. I'm getting in enough protein and calories by the way. Am I going to feel more tired with only 27 percent carbs (159 grams) ? Or is it not that important

So I'm doing my first LP, but I'm also trying to do 3 sets of 21's during my A workout. I'm not sure how I should treat these, like should I be trying to add a little weight each time? It's so easy to overestimate how much you can do with that particular exercise.

I can't really tell if I'm fucking up here. Lots of people say to add 21's to your workout for a bit of added size, but they never say how many sets to do or how to progress.

Just finished swimming. Been seeing double for about 2 hours now. Is this normal? Maybe the chlorine?

>>37371836
does anyone know any good diets for bulking that you can eat everyday and not get any terrible negative health side effects from them?

>>37373170

There are Olympic athletes who smoke. As long as you're not a heavy chain smoker and you're in otherwise good health, it won't have much of a detrimental effect on your physical performance.

>>37373449
lift you skinny faggot, you are underweight for your height and you are thinking you should cut?

>>37373546
fuck no
>>37373449
fuck it and lift, don't overeat

Currently on SL 5x5 as a novice
Can I switch pendlay rows for Yates rows? My pendlay form is shit and are hell on myower back. Can't seem to get that problem out of Yates Rowz

Should i do a strength oriented full upper body workout 3 times a day while on a heavy cut? Want to do 3 days of cardio while maintainin strength gains. Keep in mind im high bodyfat but been lifting half a year so far.

>>37372912
did the same thing a few weeks ago.

do your balls hurt too?

It's likely your SI joint. I couldn't walk straight or squat for about 2 weeks before it got better. Just give it time, and try to stretch it if you can. Just lying around all day is the worst thing you can do.

I decided to start running to crosstrain for cycling and I managed to give myself a stress fracture. Should I be looking to correct form/get different shoes once I heal up or was I really just a stupid faggot that should've started with 1-2 miles at a moderate pace and worked up from there?

>>37373585
help

just bought an oly bar for $14.98 at a store closeout.

what can I do with it given I have no weights and no bench? I can curl it about 35 times without stopping and OHP it about 60. how do I get more than a pump with this thing

>>37373742
Yeah, eat more of a normal healthy diet.

Coming back to lifting after a time-demanding semester. Lot of strength lost, muscle imbalance particularly in triceps, lats, shoulders. My 4/5 day split I had before taking a break isn't really cutting it.

I'm considering going to SL 5x5 to build a good basis again, with some isolation movements. Any other tips/better ideas?

Do macros really matter if you're eating under your tdee and you feel mostly fine all day.

>>37373789
>pole vault
>swing like ax from one end
>set both ends on elevated platforms of equal height and do pull-ups
>throw like a javelin
>stick one end into the ground so it stands upright and pole dance on it
>marching band baton routines

>>37373610
if i do a normal bulk ill get even fatter.

so my options are cut more then normal bulk, or just lean/clean bulk.

>>37373927
Seriously given your weight, height and anal questions the best advice I can give you it

JUST FUCKING LIFT

Do this for a few months and track how you are eating. Once you have actually done something besides overthink the simplest thing there is in life then evaluate your bf, weight, strength and look. Then and only then. Like three months, not "ive been lifting for 10 days, once every 3 days and I dont see any progress" bullshit. Then come back with broad questions that dont deserve their own threads.

Alright atm I'm 5'10 and 142 pounds, trying to pack on some muscle mass

can I get visible abs and get bigger at the same time? Or do I have to bulk till I'm a fat cunt then cut?

How much sleep is "enough"? Is it just 8 hours?

>>37373662
Pls respond

>>37374043
younger you are the more sleep you need. 8 hours is pretty much optimal for 15-24 or something like that

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>>37372428

If you are above 12% BF and questioning wether or not it's the sodium you ate that has them visible or not, you are staring down the wrong hallway. Yes sodium bloat is factually real, but the perceptible difference is only noticeable once you get rather lean.

>>37372636

athlean-x on youtube is good for raw science-based learning. not the most entertaining guy but he knows his stuff.

>>37373025

if you continue to cut, newb gains might keep coming for another couple months despite caloric deficit. from then on you'll pretty much need to be in a caloric surplus to some degree in order to add lean muscle mass.

>>37373113

lots of caffiene, take in the majority of your carbs in the AM

>>37373449

fuck it and lift while eating tdee for 2 months to recomp, then actually go into small caloric surplus (+300) for 6-8 months. going straight to the bulk is better long term but that's on you.

>>37373832

protien is the only one that matters for the most part in that situation. keep protein at 0.8g per lb of bodyweight so ensure minimal muscle atrophy due to prolonged caloric deficit.

>>37374160
>>37374019
Answer pls

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>>37374438

Highly unlikely. What you're describing is called recomping and it's a painfully slow process, much slower and less end results than simply bulking at a moderate caloric surplus (+300ish) until you have good enough muscle mass to justify a cut (usually 6 months at a minimum). And by much slower I mean probably 25% as efficient.

Recomping is usually reserved for people who already have significant muscle mass, need to trim only 5-10 pounds and have 2-3 months to do it properly/slowly. It allows them to not have to full fledge cut in a caloric deficit. Strongly advised against during first year of lifting if you want to make notable progress, it's extremely inefficient.

>>37373839

2, 3, and 6 seem viable, anyone else?

>>37373789

I know this is pussy shit but still

I'm a skeleton (6'1" 160lbs) and have been lifting for about a month, but I really havent seen any strength gains and no changes in how i look (obviously).

I think this is because I'm not eating enough so I've been counting my calories and i've hit +500 over my tdee for the past 5 days.

How often and how much weight should I be able to add after every workout? (for example if I was doing an upper lower split should I add weight on every upper day, or every week on the same day, and how much?)

>>37374528
>recomping

Isn't that what zyzz did

>>37374568
No. Hes been decomping

>>37373812
Answer pls

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should i be worried about the saturated fats my trail mix gives out?

Also how much saturated fat should i limit a day without fucking up my macros?

>>37374160
just want to say thanks for answering my question bro

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>>37374568
>>37374591

lol'd at decomping.

No, Zyzz had bulk/cut cycles like most lifters. He just never bulked above 10%BF, ever. Most people are more willing to hit the 12-14% range when bulking. In his last video before he died he talked about how he was currently bulking and how you could see the loss of definition in his abs.

Not to mention Zyzz was on multiple AAS + DNP, so trying to speculate how that influenced his diet is anyones guess.

>>37374591
oh shi-

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Any opinion on this routine.

Can I go heavy while on yohimbine?

Also, if I were to lift before my low intensity cardio, how many minutes before the entire workout should I take YHCL+Caf? (ex. lifting at 6pm, around 7pm I should be done with my routine and do cardio; should I take it at 5:30pm or 6:30pm?)

>>37374561
bump

>>37374790

do you have a job

>>37374855
Full time

>>37374790
That is a heinously large amount of volume

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Opinions on the quality of the routine? I made a couple minor changes:
>Dumbbell press instead of barbell
>Replaced face pulls with reverse flyes
>Replaced second bicep exercise of pull day with cable Xovers (Wanted a little more focus on chest without adding volume to push day)
>Calf raises are seated

>Inb4 no deadlifts

>>37374790
Are you on gear? No reason for a natty to do a brosplit like that. Stick to heavy compounds 3-4x a week + 2-3 accessories bis/tris/chest.

Male 6"1 ottermode, how much lean mass ?

>>37374160
Thanks balconybro. You're one of the few tripfags on this board that aren't annoying so far.

>>37372418
Wait why is that a problem. I do dead lift squat then rdl and switch the two deadlifts every now and then

>>37373670
They don't, I'm gonna go to a doc if it still hurts tomorrow

>>37375118
25 lbs

>>37374591
kek

>>37375073
why chest accessoires?

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>>37372333
Any opinions (strongly held or otherwise)?

>>37374842
shameless self bump.

Is the hexbar suitable to use for deadlifts?

>>37374654
he got abs as he went wtf is this shit

How much peanut butter is typically spread across a standard slice of bread

>>37375858
5 tablespoons

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1) I've lost a significant amount of weight from my year-long bulk (went 184-160), and I finally have a
visible ab muscles, but I still have a fucking pouch of fat underneath them. How fucking long do I need
to cut to get rid of this god damn love handle?

2) Is there an alternative to bulk-cut cycles in terms of building muscle efficiently? I've heard
some talk on this board of building muscle without doing such a cycle. Anyone have an alternative (inb4 lose gains)?

3) Lastly, I've talked to a few bros who are "intermittent bulking," and they say it's pretty
legit. I personally have done an intermittent fast so far and am very happy with it. Is int bulking
a way to build muscle effectively without putting on as much fat?

>>37375539
No

Ill give you two guesses to which question I am answering.

Low bar squatting anything over 3 plates kills my right shoulder for a couple of days after; can't lift hand past shoulder height, can't sleep on that side. Heard thumbless grip can cause this but thumbed grip kills my wrists. Also I have inflammatory arthritis, its probably that huh.

>>37375920
That sounds real fuckin' bad m8. Not an expert on arthritis, but you should probably drop the weight and work up to it again slowly. Start stretching before you lift heavy if you're not already doing so. Does it feel like a tendon?

>>37375891

1) That fat is fucked up stubborn. No telling how long it'll take.

2) Yeah slow bulking. Being very, very slightly above maintenance.

3) It's very legit but more like a lifestyle choice since muscle gain is relatively slow.

Are there any supplements that are worth it for a regular guy who lifts 3x per week? Are any of those pre/post workout mixes actually useful or are they just a waste of money?

What supplements besides omega-3 and vitamin D3 would be good for a man in his mid-20s?

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How high a bodyfat should you bulk up to? Say, from 10% body fat. I've no idea how long to bulk for. How does everyone decide. I was once told to bulk to 15% then cut to 10% and repeat. Is this the way?

>>37375919
I'll go with the, "this question isn't even on anyone's radar" therefore weightlifting never causes undue wear and tear on joints.

>>37375988
Protein

Otherwise it depends on your diet. I benefit from ZMA but my diet is lacking in Zinc and Mag.

Creatine is also generally considered a net positive.

>>37375996
Nigga, you cant add a third question.

>>37376019
I'm not adding questions I'm jumping to conclusions based on the utter lack of opinion.

>>37376035
The only benefits of locking out are to reduce muscle strain when competing. There are no health benefits, only excess wear and tear.

>>37375983
So it is more efficient than a regular bulk- clean or otherwise? I can see the reasoning behind it. Have you done it yourself?

>>37376076
That sound pretty reasonable. In going to go ahead and guess then that everyone locking out on youtube is kind of a dumbass.

>>37372594
>dehydrating yourself
>professor fitness
>asks dumb ass questions in the qtddtot everyday

>>37375994
It depends how long you're going to bulk and how you'll bulk rather than the bf end goal.
If you're clean bulking like +300-500 then yes. But if you're going to dirty bulk then just go with 18% if you're comfortable with getting a little thick.
Tbh senpai you're probably at at least 12-15% if you're asking questions about bulking.

>>37376124
Not him but yes, locking out if only asking for injury. Not to mention it hyper extends joints under weight which puts stress on the tendons.

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so i dont know if i should cut or continue bulking
5'6 weigh 171 lbs(77.5643kgs)
i can bench 140lbs (63.5029kgs)
squat 175lbs(79.3787kgs)
deadlift 215lbs(97.5224kgs)
ohp 80lbs(36.2874kgs)
all except deadlift are 5x5 and yeah i have shitty shoulder muscles

>>37376275
You think you have shitty shoulder muscles? Man, I squat 225 3x5 and DL 295x5 and my OHP is the same as yours. Feelsbadman.

If you're looking for aesthetics then you should cut. My lifts are overall better than yours but I'm taller and weigh ,ess and I'm still like 17% bf or something, you're pretty chubby.

>>37376275
You are fat and weak. Keep lifting but eat less. Also, WTF is up with your chest. Stop shaving or eat better and get some sun.

>>37376329
>>37376335
thanks anons and yeah my chest looks pretty bad used to be worse desu, ive cut out milk and dairy products

>>37376363
Go to a dermatologist. They'll likely prescribe you some antibiotics and possibly a topical cream, your acne will likely clear up significantly after 1-2 months.

Sup fit, think I fucked my right wrist doing bench. It hurts to bend it in one particular direction. Anyone had something similar and how did you treat it?

>>37372570
>He's gonna use "that!"

>Oh no, he'll become more powerful than we possibly imagined!

>>37371836


So, these two weeks I'm doing physical activity every day.

3 lifting days, 4 "cardio" days, which is basicalyl jogging

Will I build muscle in the lifting days and lose fat in the others, if I'm under my energy requirements. ?

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>>37371836
After recently cutting and reaching a body fat percentage I'm happy with, I have slowly increased calories to a maintenance of 2700. I consider this accurate for a 5' 10" 24yo male, 175 lbs, moderately active with heavy lifting 3x week, frequent hiking and dancing.

However, even a couple of weeks into maintaining I feel like shit. Depleted, weaker lifts, aching, mentally drained, no desire to fug, constantly thinking about food. How would /fit/ rememdy this?

I have considered either a small increase in calories or a short break/deload from lifting.

Bonus question: are there any benefits to calorie cycling while maintaining as opposed to consistently eating maintenance all week?

Thanks lads.

>>37376716
There are studies to say that if you eat adequate protein (at least 1g per lb LBM) that you can build muscle in a deficit. However, its a very slow process.

You will tend to see much quicker progress either comitting to a bulk or cut.

>>37376470
I had this couple of times. I take a thin towel, wrap that blue cool pack thing in it, put some gel on wrist then put the cool pack on wrist. Does the job for me

Yo /fit/ I'm doing oly lifting on Mon/Wed/Fri (90 kg Snatch / 110 C&J) but I got the keys to the club recently and would like to do something for Aesthetics on Tue/Thu (and maybe Saturday).

Been doing Curls and these Tricep Curls (?) behind the head for 3x12 after each training so far for some arm gains. But since I can use the gym freely now I'd like a routine for these off-days.
What would you recommend?

>>37372570
actually probably caused a hormonal imbalance in the process of your body trying to heal itself in that area. who knows.

>>37372333
Yes, you need to learn how to lock by using your skeleton in stead of wrecking your skeleton.
Can't just half-ass it when you need to lock out 140kg.

How do I improve my heart and general health?

I'm a 61kg 172cm skeleton. Been having heart "problems" all my life. Mainly tachycardia(BPM up to 180 while just walking around and 120 while sitting. Could last for weeks) and palpitations. Did a complete and full heart test over the last week. Blood tests full spectrum, heart tests(stress test, ECG, echo etc.) thyroid tests etc. Everything came back clean, but the doctors stressed just how much I need to work out. They didn't give me any advice on how to do it, besides just being more active.

Could someone recommend a good starting point to slowly build up my hearts strength? I don't want to feel faint anymore and have this stupid high heart rate. But I'm constantly afraid of over doing it.

Right now I don't care about getting big, getting muscles or anything. Just want to finally feel healthy.

How do you get with a girl who already has a guy she's interested in

We made out when we were drunk and I think she's pretty cool but I don't know if she's interested at all romantically

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Anyone got any pics of people with chest gaps like pic related, mines similar and wanted to see if there are many other people out there with a chest like mine.

>>37377011

Thanks, I just don't want to lose mass while cutting.

I've heard that having a boner for more than 4 hours is a bad idea

What about when edging? I've edged upwards of 8 hours a few times

>>37377011
You can only build muscles on a very slight deficit. The studies suggest losing any more than 0.5 kg a week will result in lean mass decreasing.

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>>37377978

I have a chest gap, doesn't bother me in the slightest. I really don't know why /fit/'s problem with chest gaps is, it's not like I want to be Mr Olympia, I think my chest is aesthetic enough.

>>37371836
I'm trying to lose weight and though I've been successful so far, I'm still losing a lot of muscle mass along with my fat.

What can I do to minimize it? I'm already eating a protein-rich diet, lifting and cardio 3x week.

>>37378243
Lose weight slower.

You are guaranteed to lose muscle mass if you are cutting over 0.5kg a week. I'd probably advise you to not worry about it and get the weight lost as a quickly as possible though.

>>37378280

Is this a guarantee if you're hella fat?

1000cal deficit which puts me at like 2k a day

>>37378280
I lost about 5kg in 2 months time, 3kg fat and 2kg muscle. Yeh I know, I just want to get to a baseline asap so I can start bulking, it just sucks seeing 80kg of muscle mass fading away. Thanks man

>>37373644
enjoy your torn biceps and tendonitis

>>37378291
Yes, although the extent of lean mass loss is disputed and I haven't seen many studies.

My completely non scientific inkling would be that you lose less lean mass proportionally than a skinnier person. You'll be losing much more bf% than lean mass % anyway. Work as hard as you can to drop your bf% to 15-20% and then think about building muscle.

>>37373644
>>37378354

Do whatever you want. As a beginner you can't really do anything wrong as long as you are increasing volume weekly and have decent form.

The reason you can't do pendlay rows is probably due to tight hamstrings pulling your hips into a less than comfortable position, so probably best to work on that anyway.

>>37378363

Alright, thanks

>>37371836
My hip flexors always hurt when I do high bar squats but everythings a-ok when I do low bar. What the hell is going on?

>>37378507
Stretch your hip flexors

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What does a vaginor taste/smell like ?

Srs answers pls

>>37371836
I'm 5 foot 11, weigh 10 stone and have a resting heart rate of 112bpm, I have an exercise bike and dumbbells what should my routine be?

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I just got him /fit/, what should i name him?

>>37378744

You weigh 63kg and your heart rate is 112 resting?

your routine should be hospitalxdoctor

>>37373812
>>37374597
Exactly how long were you out of it and where was your strength at before you stopped lifting?

My baseless opinion is that you should take maybe 20% off of the bar and slowly build back until you stop getting sore after every workout. Then pick up where you left off.

>>37378729
They don't smell. They taste like a bit of battery and a bit of some sort of flowery thing.

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/fit/ I need some routine help,

I'm living in Korea for the next 3 months and my apartment gym has no power rack. Additionally, I'm not allowed to do deadlifts because the stupid fucks in management bought metal plates that clang together, which got me yelled at in gookinese.

All I have to work with are:
Seated leg curl
Lat pulldown
Dumbbells <60lbs
China quality bench rack
China quality barbell (not even sure if 20kg)
China quality plates (20kg, 15kg, 10kg, 5kg, 3kg, 2.5kg only 1 each)

What are the best exercises I can do with this equipment?

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Has anyone ever tried changing their feet stance when squatting to target the inner quads? I love squatting but my vastus lateralis seems to take over. It looks unproportionate and disgusting.

Should I deadlift and squat with or without a belt?

Is there any brand of clothes that work best for working out or does it really matter?

>>37371836
sauce on this qt

Lately I'm experiencing pain near the base of the neck when liftan. Had no injury prior. What could it be? Poor form?

is starvation mode real and is it really a big deal? i ask bc i was told im in the danger zone of having to meds for bp,heart, beetus and all kinds of shit if i dont act right now. so im thinking of just eating a 500 calories a day and ride my bike for a couple hours on a bike trainer until i get used to it.

would doing so really hurt me more then being obese for any longer?

and yeah im going to get my diet in check but want to drop fat fast before i need to take any pills

>>37378729

Mostly skin/sweat. It tastes a bit salty, but that depends on when she showerd.
If she's clean, pussy tastes nice, but no one will lick her pussy just for the taste

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I started lifting only a few months ago. I have really thin wrists and they ache whenever I curl or pretty much train my biceps in any ways. Is it bad for me? It hurts on the ulna the most (pic related). Does the aching eventually stop when I just keep on lifting more? Should I do something about it?

I'm having some trouble deciding if I want to play american football or basketball as a hobby. Football is something I've never done before and I was told I'd be pretty good. On the other hand, it is harder to skip practice (I have a MA coming up), and it costs more than 3x as much as basketball.
Any tips?

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Is it normal if I don't ever feel the 'burn' in any muscle group when doing deadlifts?

When squatting, I can feel my quads heat up, and glutes in a smaller way.
When benching, I feel my pecs.
When doing OHP, I feel my shoulders.

But when deadlifting I don't feel any muscle bearing the load.
I just feel increasingly tired all over with every rep, but it's like no particular muscle is performing the exercise and more like the bar is magically sapping my strength from my whole body

>>37376143
>dehydrating yourself
An obviously silly reply.
>professor fitness
On an Icelandic History Studies Bulletin Board?
>asks dumb ass questions in the qtddtot everyday
Sometimes a new guy has questions.

Lately I've felt a pain/pressure in my lower abs/groin area when doing sports/sudden lateral movements. The pain persists after sports as well.
What could it be? Should I see a doctor?

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I want my arms a little bigger since they are lacking even tho I lift a decent amount of weight.Can I do this kind of split??
Monday-Rest
Tuesday-Chest and triceps
Wednesday-Back and biceps
Thursday-Rest
Friday-Shoulders and legs
Saturday-Arms
Exercises will vary.I think it's good,arms are getting at the very least 48 hours to recover and 72 hours from Saturday to Tuesday.

>>37379036

Forearm splints?

what will happen if i work out and keep my diet almost the same, but add some protein?

>>37379140
Not ideal, since you are only hitting the other muscle groups 1 time per week. Why not do a push/pull upper/lower or similar split going 4 times per week and add in an extra arm day instead? (so going 5 times).

Example
A: Push (including triceps)
B: Pull (including biceps)
C: Arms

ABxABCx

>>37379185
you didn't provide enough info to accurately answer that

it depends entirely on the state of your current diet

Some people tend to eat lots of healthy and unprocessed foods

Some people eat a lot of sugar and processed shit

Entirely different scenarios

>>37379195
Never liked push pull kind of training and am mostly doing this to get my arms in proportion because I have pretty shit arm genetics.

>>37379138
I dunno, but it sounds a bit like an inguinal hernia in the making

May wanna google that

>>37379109
yeah, deadlifts distribute the load over a lot of different muscles around your body

Personally, I do tend to feel it in my hamstrings and my lower back a bit tho

But long as your form is good, I guess you are fine.

>>37379099
I guess this depends on where you are from, but personally, with me being European and all, I'd pick basketball.

Football seems like more fun desu, but it's not a big thing over here, so it's always a lot easier to play a pickup game of basketball.

>>37378924
check your breathing

I sometimes get this as well; and proper breathing usually fixes it for me

>>37378867
depends on how much weight you are using

Ok I know this is a dumb question but how much does 1pl8 weigh in kg? I've seen people using it when talking about lifting but I don't really know how much it actually weighs.

>>37379211
eh. Hitting each muscle group only once a week is suboptimal (granted, you can still make gains; but it will be less than with a routine with a higher frequency).

But if you don't want to up your frequency, I guess there is nothing to be objected to your routine. If you want your arms to grow, you are gonna have to up the volume. So having an extra day for them seems to make sense.

Also, you did a good job with rest periods etc.

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any anons care to discuss their diet and how to improve it?

I'm trying to just steer clear of sweets and drink only water/milk, and thats going okay so far but i'd really like to get an actual food catalog of what's healthy or something like that...

>>37379280
kek

1 pl8 is 20 kg

When talking about OHPing 1pl8, you are referring to 2 20kg plates + the bar (20 kg); so 60 kg total.

>>37379280
Check this out:

Empty bar = ~ 20 KG
One 20 KG plate = 20 KG

You take the bar, add 1 - 1 plate on each side = 60 KG

Do not let anyone troll you saying the bar doesn't count. You are lifting that shit as well. Godspeed anon.

>>37379248
I'm a Euro as well. I'm lucky because my city has a football team, but the price is really off-putting.
Luckily I still have the summer to decide.

>>37379219
Fuck. Does it matter if I've taken some months of 'rest' (i.e. only gym stuff, no sudden lateral movements and such), and I still get them? Last time I did real sports was in January, and I felt them then. Took some months off, just started with sports again, and I get the pain again.

wat do?

>>37379248
>>37379368
Also, the football team has semi-regular games (8 throughout the season), so there is actually something to train for, so to speak.

>>37379396
See a doctor

what do u guys think of (beach-) volleyball as cardio?

>>37379332
Thanks anon, 1pl8 = 60kg
I assume 2pl8 = 120kg etc?

>>37379280
>>37379320
>>37379332

keep in mind that in many smaller college gyms they have smaller bars that only whey like 10kg.
so OHP 1pl8 would technically be 2x20kg + 2x5kg then.

>>37379623
no, 2pl8 is 100kg, you dont add a second bar

>>37379623
You don't use 2 bars

>>37379627
yeah, but that's not the definition of it.

The definition refers to olympic barbells, so 60kg.

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>>37379662

What if I'm doing barbell flies?

>>37379662
>2016
>not using two bars

>>37379726
Obviously there are exceptions dumbass

>>37378759
is it really that bad?

>>37376998
isn't it possible that you have calculated it wrong?

Hi /fit/

I've read that protein intake should be 1g per pound of lean body mass. I am currently still eating 1g per pound of bodyweight.

Will replace the excess protein with carbs help my gains ? Does it hurt me at all to be overconsuming protein/underconsuming another macro ?

>>37379871
It's probably better to eat more protein since you then reduce the risk of under recovery due to nutrition

>>37374019
You're years away from any semblance of abs. You need mass on your core and you need to lose the fat. Whatever order you so it in, it will take time and dedication you don't have.

Just quit now if you're going to ask inane questions you already know the answer to.

>>37379638
I'm retarded

Does lifting actually increase testosterone levels? If so how much?

>>37374561
Stop the feely bullshit and just get a program with periodisation already included.

>>37374019
You need to have some abs to show. At that height and weight you should focus on building some muscle and then maybe worry about getting abs

>>37378900
I've been trying to look myself for a long time and have had no luck.

>>37379979
Holy shit you hit him with the truth

>>37375373
>Deadlift kills squat
>Squat doesn't kill deadlift

You don't want your back fatigued when you do squats

>>37379765

Yeah

>>37376470
Down it hurt only when you try to hold weight with your palm facing up? Then it's a TFCC tear, have fun with 8 months of rehab exercises.

I've never been happier than after my recovery of fucking both my wrists with that. Fucking work man.

>>37379822
Do you mean I may have under calculated maintenance macros?

>>37380254
should I actually go to the doctors then?

>>37379036
Stop doing barbell curls (neither with regular nor EZ bar). Try doing only hammer curls and heavy rows/pullups. Should be enough for your biceps to grow if you do progressive overload.

>>37378124
Don't you need a chest to have a chest gap?

>>37379036
Sounds like forearm splints. Can be caused by vit D deficiency. I swapped barbell curls with EZ curl bars for a few weeks and worked through the pain. Switched back to barbell curls recently and the pain is much less. Try and squeeze the bar as hard as possible while you are curling.

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i got bigger upper stomach than waist, why this happens is it just fat? water/fat inside body/organs?

pic related kinda

>>37380323

You have the heart rate of someone who weighs 100kg more than you senpai

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/fit/ i've got this bit of staph on my forearm that isnt going away.

i went to the doctor 2 weeks ago and got a 10 day prescription of antibiotics, finished em and it's still here.

do i just go get another script or do i need to go have it drained/cut out? i dont wanna go to a minute clinic and have them just tell me i have to go to another doctor or something.

>the staph hasnt spread and only swells up if i squeeze it/try to drain it.

>>37380466
jesus, that really puts it into perspective, think I'll start doing cardio and go to doctors. Thanks

What routine should I do as a beginner with fucked up knees? It will take a long time to heal and I already want to begin training my upper body. Obviously SS or SL consist of squatting 3 times a week so that wouldn't work.
I was thinking about doing push/pull without leg day, but maybe there's some better idea?

>>37380473
Go back to the doctor. Maybe phone your clinic and see if they'll give you advice.

>>37380473

>having mrsa

>>37380486
'fucked up knees' is incredibly vague.

What are your actual knee problems. Have you seen a physio?

>>37379036

had that problem when I was a beginner. It is a very common problem. You will hear all different kinds of answers.

I just switched from barbell to dumbell curls and the pain stopped.

According to sticky everything that matters in nutrition are macros. Let's say I should be hitting 2000kcal daily, does that mean that it doesn't matter how it's spread out, as long as I average that? So for example if I eat 3000kcal on both Saturday and Sunday, all is good as long as I do 1600kcal for the next five days?

>>37380519

Your body doesn't really work on a day to day basis, so yes

>>37380519
You'll still probably be hungry on the 1600 days though, which is why it's generally advised to keep macros fairly steady throughout the week.

Guys, I need help with deadlift flexibility. I can't get my chest high enough and lower my hips to compensate. How do I into good deadlift form? What stretches and mental cues do I do before locking out?

I'm losing strength in the gym specifically on my bench press and I don't know why. I'm eating enough.

>>37380580
you're doing too much, and most likely too much silly shit as well

>>37380040
I believe it's her
https://twitter.com/_fatherkels/status/723701451982249984

>>37380621
Ok thanks, I didn't think about that. I'm doing incline bench after my bench and I think that might be harming it, thanks for replying.

>>37373662
Dont do any workout 3 times a day

>>37380473
Fucking hell. That shit is super dangerous and can do some permanent damage.

>i dont wanna go to a minute clinic and have them just tell me i have to go to another doctor or something.
Maybe find a number to call but either way you need go get yourself back to a doctor asap.

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I have a date planned with a qt on Saturday. I am 28 and she is 18. Is this wrong?

>>37381039
No, it's not. People will judge, but you shouldn't care, because they'd trade places with you in a heart beat if they could nab an 18 year old.

Have fun, bro.

when i curl i get a sharp strong pain in the left inner part of my forearm, from my wrist to my elbow and idk if its my tendon or a muscle what could it be? going to the doctor june 15

>>37381039
10 years aint shit 2bh
shes 18, she knows what she likes so who gives af

>>37381109
Only barbell curl or also using dumbbells?

How do you lean bulk? Does that involve doing tons of cardio while eating alot cause that seems like it'll cancel each other out.

do protein shakes make me fat

Is it safe to go a whole day w/out taking a shit?

>>37381254

Yeah, if they put you over your calorie limit

>>37381218
basically all curls, but barbell its impossible to lift heavy beacuse it hurts a lot, dumbell doesn't hurt, but i feel that the pain is about to start u know?

>>37381368
Forearm pain is common doing barbell curls. What often happens is that people try to twist their wrists during the exercise without being aware of it. Basically they try to turn the exercise into a hammer curl because they're stronger in this position. And twisting your wrists like this while they're still locked in place is going to hurt.
If this is you, I'm guessing your forearms have gotten irritated to the point that even dumbbell curls and other things hurt now.

Of course it could also be a million other things. You don't provide a lot of details.

Coming back after a long break. Intermediate/experienced lifter. Going to use SL, what weight % should I come back with? 50% seems like it'll take way too long to get back to where I was before. I've already established what my 5 rep max is at this point in time.

>>37381446
yeah, i know, probably that is what caused my pain but now it hurts even though i'm with perfect form, so i'm doing only chinu´ps and dumbell shit for biceps until the doctor say that i'm good to go barbell again

Which is better, full-body or split-body routine?

>>37381555
Which is better, Audi or BMW?

OBVIOUSLY depends on what particular model we're talking about and what parameters we're looking at.

Your question is bad and you should feel bad.

>>37381576
For optimal gains is what I meant. Don't know why you getting so mad over a question...

>>37381611
You don't understand....

"full-body" says NOTHING about how you want to train.

"split-body" says NOTHING about how you want to train.

Both can be set up in literally endless ways.

So how do you expect anybody to answer your question?

>>37381648
Nvm... I'll see if someone who isn't complicated like yo bitch ass will answer.

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>>37381326
>safe
People who don't eat a lot only shit once every couple of days
If you are a healthy male with good diet who is not a skeleton, you should probably shit every day. Missing one day won't kill you and can easily be brought on from diet

>>37381254
IIFYM

>>37381243
Eat at a moderate surplus and don't eat shitty food

>>37381109
Stop using straight bars to curl
Use DBs and cables. Also, learn how to take your wrist out of the movement, it should kind of be 'limp' while you curl so that you are not twisting it around

>>37380574
Post form check. You may not even need to change anything. Lots of people deadlift with relatively high hips. E.g
https://youtu.be/JpyCRMwlE5Y?t=12s
Stretch hamstrings
Pull slack out of the bar before actually pulling it off of the ground

youtube.com/watch?v=tFnwEsqJABU
youtube.com/watch?v=ToXDFLXL1uo
youtube.com/watch?v=iQ5rY_beDLY

>>37380519
You should try ot stay as consistent as possible. The body needs feeding on rest days as well as work days, etc
Although it's obviously true that you will burn some more calories on work than rest days

>>37380536
Bullshit. Go a day without sleeping and then tell me the body doesn't work on a day to day basis

>>37380486
Why are your knees fucked up?

>>37379585
Not ideal
But better than nothing
Pretty dumb question, desu

>>37379313
Eat protein
Eat lots of vegetables
Limit sugar intake
See pic related

>>37379140
>>37379195
This is bullshit
You shouldn't have arm days, they are inefficient to include in a routine because they take focus away from compounds and force you to reduce frequency on the bigger muscle groups that would include 'arms' on their training days anyways

If you're a beginner, don't make your own routine

>>37379109
A tip I like to use is to do early warmups with pauses
If you pause off the ground, you should be able to feel some tension in your hamstrings and not just on your back

>>37379099
Do whatever you like better

>>37381675
He has a valid point. Nothing is "better" than anything else without context to compare the two.

I started a Keto diet yesterday and going back to the gym later today after dropping it for about 3 weeks.

I bought spinach, romaine lettuce, asparagus, avocado, goat cheese, blue cheese, feta, mozzarella, Greek yogurt, chicken breast, whole milk, almond milk, and oils (extra virgin olive and coconut).

I've never actually done a keto diet before and I just bought that stuff to start off with but any suggestions would be very much appreciated. Does it work, what should I be eating, what other things I could buy etc. The goal is just to drop lbs.

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Does /fit/'s Greyskull LP (as described on fitsticky.com) make you CHOOSE or ALTERNATE between Rows and Chinups?

pic related

>>37381675
You're a special kind of stupid, aren't you? Let me fucking spell it out for you.

The routine below is a full-body routine:
Dumbbell side lateral raises 7x4
Leg extensions 10x1
Wide grip pull-down 2x50

The routine below here is ALSO a full-body routine:
Power snatch 8x2
Incline close-grip bench press /w chains 4x10
Weighted ring pull-up 4x10
Breathing back squat 1x20

As you can see (HOPEFULLY) those two fullbody routines are completely different. And the same goes for a split. So nobody can tell you whether a "full-body" routine is better than a "split", because nobody actually knows what the fuck you're talking about.

Be way more specific if you want an answer.

>>37381757
First workout you do one, next workout you do the other. Third workout you do the first one again and fourth workout you do the second one agian. And so on.

Would doing db flyes and tricep extensions help my bench? I'm improving around 4-5 reps at a time, with the aim to be able to do 3x8 (db bench here) Is it ok to improve bench this slowly?

>>37381790
So that is alternating, correct? I just wondered why they did not specify this as they did when it comes to the BP/OHP.

FOR BENCH PRESS should my grip be where my elbows bottom out at 90º or should it be slightly wider than shoulders.

I have long-ass arms.

>>37381808
Yes, alternating. To be fair, a whole book exists on this program so trying to sum it all up in a single image can easily cause a little confusion.

>>37381838
Your forearms should be vertical in the bottom of the press, when viewed by someone standing at your feet. That means that your grip width is going to determine how low or high on your chest you're going to touch with the barbell, or the other way around.

How do I go about becomming more athletic? After working out for 9 months I've become strong as FUCK but I've also become stiff, slow and unathletic.

I haven't had any injuries / setbacks / even felt sore since I started working out. But after 1 ( O N E ) soccer match my legs got sore the day after. I could barelly run when I played. Made me realize I need to do other shit than working out.

How do I go about getting more athletic without it affecting my training?

So I started a weight routine after a year of running and loosing weight.

Is it normal to feel extreme hunger? Back when I was running I was barely ever hungry and now, after a month of weight training I feel crazy hungry most of the day.

>>37380497
>>37381017

cool thanks guys, i got another appointment booked in a couple hours.

the first doctor i saw said it didnt look like the deadly type of staph, i also dont know shit about shit so does that make sense?

What's a good 3 day routine? I'm bored with being in here 5 days a week. The gains are so little and hard after nearly 3 years, I just want to maintain.

>>37381838
>how do I bench?
Watch some fucking videos on the topic. Reading SS helps a lot too
Your grip should definitely be wider then shoulder width
You want to have vertical forearms in the bottom half of the movement

>>37381805
If you're weak off the chest, a chest accessory can help
If you're weak at lockout, a tricep accessory can help
Stronger back = stronger bench too

>>37381757
The text in the pic indicates that you choose one, but you could alternate if you want

I would go with this:
A
Squat
Bench
Row
Dip
Curl

B
Deadlift
Press
Chinup
Lateral raise
Face pull

AxBxAxx BxAxBxx

>>37381555
Whichever one balances frequency, intensity and volume the best for your current training level and provides fastest progression
For a beginner, it is very likely a full body linear progression program

>>37381531
Pick a weight so that you KNOW you can progress linearly for the first 2 weeks+
SS advises you do the weight at which your bar speed slows (in addition the the above)

>>37378924
Keep a neutral spine when lifting, this includes your neck
You should never be wrenching your head upwards, if anything, your chin should be slightly tucked down (especially when arms are overhead)

For me, this typically describes a pinched nerve and typically occurs when I do not mind my head positioning during pullups

It's obviously either poor form or odd resting position though

>>37378867
It depends, do you know what a belt is used for? Could this benefit you?

>>37378874
>brand
Anything that is comfortable and allows you to move around

>>37378747
Centibro

>>37378744
>resting heart rate of 112bpm
Holy shit go to a doctor ASAP if this is true

>>37378507
Fix APT
Stretch hip flexors and quads, strengthen glutes

>>37377757
Fuck the guy in the ass first

>>37377752
Start walking
Then start jogging
Then start running
See Couch 2 5k

Your doctors should recommend what type of exercise is suitable
If lifting, read the fucking sticky

>>37374790
Fucking terrible

>>37381881
One more question; you said that I should alternate the rows and chinups in a timespan of three workouts (alternating thrice). However, the routine suggests that you only do these pulls on the 1st and 3rd workout.

>>37382042
it could be a mental thing. It makes sense that now that you're working out and trying to get strong that you want to feed the growth, so maybe your head is making excuses. It could actually be happening also.

>>37381975
Run more
Specificity

>>37382042
Your body is working harder to rebuild and is craving more energy to do so

Try eating more satiating foods and adjust calories as necessary

>>37382086
Starting Strength or a similar full body template

>>37381975
Go do athletic things. Stretch and run and shit

>How do I go about getting more athletic without it affecting my training?
you try things and see how it goes.

>>37382172
But if I start running I'll run away from my gains

>>37382192
Eat the difference and you're good bro

My blood sugar levels were at 1.7 earlier today, I'd eaten a big breakfast and a sandwich for lunch, should I go to the hospital asap?

>>37378802
Thanks.

I was 185 lbs 14% BF with Squat 5x5 at 275, Bench 5x5 at 235, Deadlift 1x5 at 365. I was out of it for about 5 months.

Thanks for the opinion though, it's a good starting point.

>>37382307
To be a little more precise:
Now I have squat 5x5 225, deadlift 1x5 285, bench 1x5 185 (but my form is shit now on bench because of muscle imbalance)
Now weight 185 15% BF

A question regarding bodyweight side-to-side pushups:
Is it okay for your elbow to bend? I know that it's not okay for regular pushups. Same here?

How much change in your body should you expect after 4 months of serious lifting?
I've gone from 145 lbs to 155 (I'm a manlet) and maybe my lats and delts popped out a bit but that's about it. Also my love handles and belly became fatter.
I still look like I have never touched weight in my life. I know guys who definitely look like they lift after a year of brosplit or even calistenics. After 1/3 of year of doing PPL I Iook nothing like even 10% of the progress they made.

>>37382491
So keep on lifting until it's been a year and then see how you've progressed

>>37382491
visual growth isn't linear m8

Should I drink protein shakes even on days where I don't workout?

>>37382578
ask yourself this: did I eat enough protein today? will I eat enough protein today? Do I need to drink a protein shake to hit my protein goal for the day?

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Where can I get some cheap ass dumbells?

>>37382619
craigslist

>>37382272
Help plz

Started first bulk at 5'8 123lbs, gained ~1lb a month. A little less than a year later, I'm up to 137 and I've put on some nice muscle but I've also put on some fat.

Is this a good enough gain for a first bulk? I really want to get rid of this fat, but I know 137 is small. Should I just do a 5-6lb cut and then start another bulk in the winter?

>>37382625
i live in a small town and i am not willing to travel far, anywhere else?

>>37382725
nope

>>37382709
>Is this a good enough gain for a first bulk?
look in the mirror to find your answer. Look at your lifts to help you decide.
>I really want to get rid of this fat, but I know 137 is small. Should I just do a 5-6lb cut and then start another bulk in the winter?
no, this is stupid. Your body doesn't just switch between a bulk and cut because you decided to. It takes time to go from one to another. Go by body fat percentage. If you're still under 20% body fat, I would keep bulking. If you're above 20%, cut down to 12ish% and then start bulk again.

What's your opinion on the following foods ?

Schnitzel ?

Pizza ?

Cheese ?

Could you please elaborate I'm trying to put my diet together

>>37382799
I wasn't going to jump from bulking to cutting. I plan on reverse bulking into a month maintenance, and then slowly lowering calories.

I'm definitely below 20%, I can still see upper abs fine, but bottom abs are gone and slightly giggle when I walk which is awkward as fucking looking.

>>37382491
WHOREMONS

>>37382272
Plz help me I don't wanna die

>>37382809
>Schnitzel ?
>breaded, fried
no good if you're cutting
>Pizza ?
>high carb, lots of cheese, not a good source of protein
no good if you're cutting
>Cheese ?
depends

>>37382809
Chad pls go

>>37382858
I was thinking about that too. But how can you explain to normies or some mesomorph fuckers that you look weak because of hormones?

>>37382830
>I plan on reverse bulking into a month maintenance, and then slowly lowering calories.
that's just wasting time. Suffer a gut for a bit and hit your lift goals.

either way, you're either going to have slow as fuck gains and no gut, or steady gains and a slight gut. Pick your poison.

>>37382709
137 lbs at 5'8" is still really low (unless you're a girl). Bulk. You have to sacrifice your visible "abs" for some time if you want to get size. No way around it.

A question regarding symmetricstrength

"enter your most difficult set that you have completed recently."

I have recently performed three sets of Chin Ups with added weight. I completed the first two sets of 5 reps but only got 3 reps for the last one.
How much reps should I enter here then? I guess the last one was the most difficult one so should I put 3 reps instead of 5?

>>37383026
lmao no. It's for peope who don't know their 1 rep max. So yours would probably be 7 or 8. Try doing 1 set with as many pull ups as possible and enter that

>>37382914
Aside from macros

How much weight should have gained before starting a cut? As of right now i have gained ~42lbs of mass since starting weight training and wondering if thats enough to guaruntee I'll actually look good after a cut.

>>37383101
that's all that matters. what else do you want to focus on?

Am I gay?

Wannabe macho manlet in need of advice from you Chads out there. Used to wrestle back in high school and they always had us on a push/pull/legs routine whenever it would come time to hit the weight room. Graduated 3 years ago and came back to excercising about 2 months ago following the same routine, but came to this board and became aware of the SS programs and the main lifts that compose them. Anyway, should I switch from the PPL routine to a SS even though I've already been with it for 2 months or just continue on? I'm seeing results in my lifts and appearance but want to know if should go back to the basics.
>Anyone?

>>37382491
How much have your lifts progressed? Post them

>>37382578
Protein shakes are not necessary at all to lifting
You should be hitting your protein and calorie reqs/goals for each day with real food or with supplement

>>37382709
>137 lb
>cutting
LONDON

>>37382809
IIFYM

>>37383026
Put 5
Sure you could've hit 6? Put 6
The input is just a 1RM calculator

>>37371836
I have an elliptical I just got to help my heart out in addition to lifting. Assuming I keep a steady aggressive pace how long per day should I shoot for?

I've lifted for years but neglected cardio

File: 1464643217725.jpg (237KB, 1200x800px) Image search: [Google]

237KB, 1200x800px

how much should a 5'9 manlet should be able to lift to have a body like his, also what bf is he?

>>37383054
>>37383160
Oh, I understand. So if I wanted to know my 1RM I could just use the first set of each exercise until failure, right?

What happens when you get too much from you calories from fats rather than carbs ?

Are good/bad fats a thing ?

I've been lifting for three weeks now doing SS and I've got an almost constant lower back soreness.
I'm keeping my chest up, foot stance a bit wider than shoulder width with toes pointing outward, elbows behind the bar, etc.
I don't know what I'm doing wrong.
Should I deload, maybe I'm lifting too much?

>>37382962
stop giving a fuck about how you look and just get stronk. ppl mire so much harder when you show them a 5 pl8 squat then how many abs you have.

>>37383101
Micros

>>37383138
>200 lbs
>gain ~42 lbs
>242 lbs
>s-should I cut yet?
Look in the fucking mirror dummy
Are your lifts not noob tier?

>>37383150
>on /fit/
>questioning sexuality openly
Might just be anon

>>37383157
If you think you can benefit and would like to make quick linear progress, sure.
Read the book and then decide if it's for you

>>37383176
As long as you want
You can progress time from a starting point using some or varying intensities

Two questions:

1. Are squats amd Deadlifts alone enough for aesthetic legs? (Plus perfect diet)

2. I read mixed things. Is cardio REALLY necessary to burn fat and get ripped. Or is it just another way to reach a deficit if you happen to like eating more?

>>37383300
Read the book
Then follow the advice in the book and POST FORM CHECKS

I'm training TKD here (beginner) alongside lifting. Is it a waste of time to do 10-20 minutes cycling as a warm up? Or is that time and energy that could be expended into doing MA practice?

>>37383331
Yeah, pretty much. You can try and grow your calves too. If you hit high squat/dead numbers and still don't have size, then you can add things like lunges and leg press to help out. But most people tend to build big balanced legs from heavy squats and deads

Cardio is not absolutely necessary, but a worthwhile investment for endurance and health, just like for someone who is sedentary

>>37383160
>137 lb
>cutting
>LONDON

Lol I know man, I know. I just HATE fat. I used to be chubby so I have a sore spot for any fat gain. It doesn't help that every before and after bulk picture I see looks like the guy put on 0 fat

>>37383383
Might be in your head, post pic

>>37383341
"The book"? What book...

>>37383160
>How much have your lifts progressed? Post them

Row: 85 -> 120
BP: 75 -> 110
OHP: 45 -> 70
Squat: 85 -> 135

All for 5 reps. My row is oddly better than my bench press.

>>37383402
I'm the guy who asked the question about back pain before. That anon you're replying to is referring to the Starting Strength book.

>>37383402
Starting strength is a book you stupid fuck
No wonder you're punching your own ticket to snap city

>>37383404
That's really pathetic for 4 months progress

>>37383300
>>37383341
Also, stretch/roll if you haven't been
Tight hamstrings, quads and hips can easily lead to back soreness

Went to a party a few days ago. Get drunk and horny. I started hitting on a girl whose boyfriend is also at the party. She starts being flirtatious all around. Girl wants to stay but boyfriend decides to leave because of (insert excuse here). Ended up getting both of their numbers.(he wants to be friends) Have no interest in guy (obviously). I just want to fuck the gf . Any advice also any experiences?

>>37383481
>Starting strength is a book you stupid fuck
>No wonder you're punching your own ticket to snap city

See >>37383465 you dumb shit

File: meh.jpg (469KB, 1469x1102px) Image search: [Google]

469KB, 1469x1102px

>>37383390

Im more or less a noob and doing SS at the moment. Now whenever i do benchpress i really struggle with the first two sets, shaking throughout, barely making it, but usually can finish the last set quite easily.

I warm up by doing 10 reps with just the bar, then 5reps with 50% 3 reps with ~80% and 2 reps with 90%.

>>37383281
>What happens when you get too much from you calories from fats rather than carbs ?
nothing really
>Are good/bad fats a thing ?
no not really.

>>37382337
Bump. Anyone, please?

>>37383535
Just call her and see whats up. If she wants to hang out with you, she will.

Its not exactly rocket science.

Where do you lads balance the bar when you clean? On your chest? Won't you bust up your collarbone? Shoulders? Mine are too fucking small.

>>37383566
ok

In short: I do FBW that incorporates heavy db bench press and OHP in one session. Should I start doing them alternatively?

>>37383531
Yeah I'm stretching on a regular basis. After stretching the soreness is relieved which might mean that not enough flexibility is the problem.
Honestly I can't even reach my toes standing with legs locked, but I'm seeing improvement everyday which is nice.

>>37383357
it's worth it as a warm up.

>>37383481
>That's really pathetic for 4 months progress

It probably is, but still I gained 10 lbs so I was eating enough I guess (enough protein too, I was paying attention to it). I was trying to linearly progress every workout but I wasn't able to several times. Maybe I'm just low test?

>>37383590
Fuck off you memeing, edgy, try-hard asshole.

>>37383535
Fuck the bf in the ass first and you're in

>>37383558
>that pose
>that left arm
Lift more

>>37383571
What the fuck are you even asking? Your elbows have to bend if you are performing any type of push up
Why are you doing side to side push ups?

>>37383627
Not the response you expect, eh faggot?

I do 20 miles of bicycling for an hour 3 times a week.
I've started to notice that I get angry over nothing while biking, and for about an hour later. But after that all those angry thoughts seem dumb and I'm back to normal.
What's up with that? Anyone else get this?

>>37383642
It is actually no response at all, dummy.

>>37383579
Google 'front rack position'
The bar is supposed to rest on the meat of your front delts with your elbows high

You should've known this before even going near any type of clean or front squat

>>37383602
If you find progress is limited and want to change it up, then sure.

You could also post the routine and potential changes

>>37383609
Gaining weight is not necessarily progress, you could just be getting fat with little muscle. Especially if you can barely squat/bench 1 plate after 4 months

>>37383566
Post form checks
Are you resting properly? You shouldn't even dive in immediately for your first set if you are doing 90% for warmup

>>37383566
It's called warming up. Your first few sets are harder than your middle few. This is normal. Just make sure you max out at more weight each time and you'll be fine.

>>37383691
I have. I don't post anything without googling the fuck out of it first. My arms literally need to be above parallel before I get a place I can rest the bar, and once my arms are that high my hands reach behind my head.

>Gaining weight is not necessarily progress, you could just be getting fat with little muscle. Especially if you can barely squat/bench 1 plate after 4 months

Forgot to mention that I had 2 two week breaks because of snowboarding trips, so it was more like 3 months. Other than that, I have no idea what else I could have done.
Calorie and protein intake was good, lifting 4 times a week mainly with compounds for 5 reps, trying to increase weight every workout, got average 7 hours of sleep... I didn't even drink alcohol.

>>37382135
Thanks!

>>37383691
I dont know what form checks are. Im not resting that much, what do you mean with: dont dive in immediatly? Dive into what?

>>37383692
So in the case that i dont manage to do 5 reps in my first set should i still try the other sets and increase weight if i manage to do more than five on my last set?

>>37383987
Yeah. Pick a set. Keep moving the weight up each time for that set. Add weight to other sets when you are strong enough to. So long as you keep increasing volume you're fine. You might eventually need to add an extra warmup set to fill the gap between just the bar and 50%.

>>37383691
DL/squats (alternate)
weighted pullups
db bench press
ohp
curls
weighted dips
hanging leg raises

curry is god tier y/n?

>>37380745
>https://twitter.com/_fatherkels/status/723701451982249984
It could be, you beautiful bastard.

>>37383322
>>37383322
Ive gone from 148 to 190, not 200 to 242. My lifts are from noob tier.

pls explain

i've been stuck at 160x5 bench for super long

today i did 9 reps with one in the tank(no spot)

only difference is i started doing power cleans 1.5 weeks ago

would that have helped?

Every. Single. Time. I start up bench press, I get this cracking in my shoulder once I hit a challenging weight, and then I end up with a shoulder issue and have to stop upper body for usually a month before I recover slightly. Never have fully recovered.

This has happened 3 times now, I have never made progress because of this. I've had some chad-bros at my gym help me with form, so I know it's not that...

What the hell? Will I ever bench again?

>>37384536
do you pull your shoulder back?

how many reps?

>>37384536
Every problem I had with bench press I solved it doing shoulder dislocations (the mobility exercise not actually dislocating my shoulders).

>>37375966
I don't know how to describe it other than dull throbbing, feels like it could be rotator cuff.

Lateral and front raises help work it out but other than that I just pop Excedrin before bed,

I've reset my squat 3 times and each time I can get a little higher before it kicks in so I guess I could just double the time that I take to progress squats and not have to reset so much.