QTDDTOT

>>37525820
When you can no longer progress, and deloads wont help.

P/P/L for aesthetics.
I do tm inspired with volume and intensity days

Is it possible to make you body more efficient at absorbing/using/storing calories? Can you TDEE change over time by chronically consuming say, 50 calories below your current TDEE.

>>37526254
>Is it possible to make you body more efficient at absorbing/using/storing calories?

thats what happens when you diet retard

Intermittent tasting +morning workout +evening meal. Doable? Realistically, how long can you go after working out before eating.

Is it possible that I gained weight? I added 100 kcals/day to my diet and stopped doing cardio, but I am still on a deficit

I am losing a little more than 2 pounds a week (maybe about 3). Should I be eating more? I just started eating 500 less than my TDEE about 2 weeks ago though.

>>37527069
>on a deficit
Well, no... A deficit is exactly what the word implies, I mean if you cut cardio and added calories you may no longer be on a deficit. Check your TDEE and redo the maths.

>>37527340
Do you want to lose weight or not? Stick with the same deficit until your weight loss begins to plateau then re-do your diet if your looking to lose more.

>>37525820

>tfw balding

Should I go to a doctor before using products to cure this? It's not male pattern baldness, just hair is thinning bad on top and it's noticeable unless I style my long hair a certain way.

>>37527376
Take fina if your willing to risk your dick not working or shave your head.

What books does/did /fit/ read?

I always had the naive idea books can make a real man outta you
If they are the right books.

>>37527376
Shave your head man.

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>>37527340
2 weeks is not enough to adequately judge how fast you're losing weight.
The human body does not work like that.
If you start eating less consistently, you will not always lose weight consistently.
Sometimes you won't lose any for a week or two, then you will suddenly lose 4 pounds or more. Sometimes you lose 3 pounds a week and then stay the same for weeks, even though you've kept yourself to the 500kcal deficit.
If you're sure you're 500 under, keep it that way for a week or two more, then reassess the situation.

>>37527430

been growing it for over 2 years now I think. Last time I buzzed it, you could tell it was thinning too. I don't think my hair will grow back how I want it to no matter how I cut it

What is considered buff by normie standards? I think it's significantly smaller than what I think it is.

Alright /fit/, here's my plan. Since I've recently hit a BF% I'm happy with (abs visible, but not shredded), but want to go leaner without going skelly, I want to know if the following will work realistically:

>Bulk at 300-500 cals over maintenance for a month
>Put on 1lb of weight per week, ~4lbs total
>Cut at 500 cals under maintenance for 2 weeks
>Lose 2lbs of weight
>Rise, repeat

Since weight/routine will stay consistent, the calories should be easy to track. The idea is to avoid long cutting periods because they destroy my motivation to lift. Will it work?

>>37527456
ottermode is buff

not even joking

normies dont like huge yoked motherfuckers that look too big

How to massage traps(muscles)? My traps are rock solid all the time.

>>37527528
pick me up ;)

>>37527530
sure bby ;)
(serious answer plz)

>>37527376
Not /fit/ related, but if it bothers you, go completely bald. It's my battle plan once my receding hairline becomes insufferable. Consider growing some facial hair before that to offset the look.

>>37527417
Also not /fit/ related, but I read a combination of real world fiction (i.e. no fantasy stuff, very tame sci-fi at best) and self-improvement books. One I can recommend is The Inside-Out Revolution by Michael Neill, at least for mental development.

>>37527456
The standard is lower than you think, but low body fat makes it a lot easier. For bigger guys, you need big guns to give off that buff vibe.

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>>37525820
Will this help me build aesthetics?

>>37527369
My TDEE id 1910 kcals: went from 1250 kcals + cardio to 1400 kcals. Felt I was losing weight a bit too fast.

Maybe the body is balancing a bit before losing weight again? Dunno.

For the past few days I've had dreams of her everyday.
2 year relationship. Dramatic as fuck. She had BPD. It's been 8 months, slept with her 10 times since then, on a fuckbuddy agreement, last time about 2 months ago.
Tips?

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Every time I do some dumbbells or barbells exercises and put them down after like 15 reps my right wrist hurts when I get rid of them out of my hands. The weight feels right, I don't have any problems lifting them. What's wrong with my wrists? Can I somehow fuck it up how I hold them?

>>37527742
How's your thumb

>>37527767
Uhm, fine?

>>37525847
What's a good push/pull 2 day split that I can run AxBxAxx/BxAxBxx?
I want 3x a week but I don't wanna just do PxPxLxx and train each muscle group once a week, and I don't bed a leg day because squats and deads are enough for my legs (overdeveloped thanks to SL)

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cutting from 260lbs down to 225lbs to do SS at a reasonable weight
been doing 1MAD at about 1200 Cals for a week now. Is it a good idea to continue?

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Half of /fit/ says SS sucks if you just wanna look good.
Half of /fit/ just says to follow the sticky (ss).
I don't care about being strong, I just wanna look better and be a bit bigger.
What routine should I do? I'm 72kg 6'0"

>>37527890
try greyskull

I have a problem with bench press in strength routines guys. I own a shitty bench with built-in rack which is exactly as narrow as my ideal grip width would be. Due to this I can only bench press with too narrow grip or too wide grip. This obviously affects my progression with this exercise.
What should I do? Replace bench press with dumbbell press or just bench with one of the worse grips?
Changing bench or going to the gym is not an option for now, I got this set of weights and bench really cheap and I'm a poorfag.

How do you find motivation to do shit, even if your life is currently falling apart?
>be in college
>feel like I'm being tortured 24/7
>always stressing whether at school or at home
>can't handle it anymore
>stop doing jack shit and lie in bed all day
>tell parents I just "don't have a lot of shit to do"
>lose most friends
>get fat as a god damn oompa loompa on that blowup candy shit
>wear the same smelly ragged clothes for weeks
>fail 2 years of college because I'm so fucked in the head
>parents expect me to graduate this year
>haven't told them that I'm 2 years behind and don't want to do this shit

On the other hand
>still want to learn a lot of things
>still want to get /fit/
>still want to do fun things like going out camping and taking martial arts
>haven't treated myself to a stress-free day of doing fuck-all in the last 5 years
>can't do anything because I'm constantly stressed out

If no one responds I'll just make a fucking thread on /r9k/. I don't wanna sink that low but at this point I'm becoming worse than the average poster on that board.

>>37528231

Just bench with a narrower grip. Close-grip bench does a pretty good job of building a wider grip bench, while the reverse is much less true.

>>37527890
SS IS A BEGINNER PROGRAM YOU FUCKING SPOON-FED FUCK. DO IT FOR A COUPLE OF MONTHS MIN TO GET A STRENGTH BASE THEN CHANGE TO A HIGHER VOLUME PROGRAM IF YOU WANT SIZE. OR KILL YOURSELF/DO A BROSPLIT FOR ALL WE CARE

>>37528246
Not /fit/ related, would actually be more relevant on /r9k/, but I'll give it a shot.

>How do you find motivation to do shit, even if your life is currently falling apart?
Since last year of uni, fitness has been the universal constant in my life. Whether it was running, callisthenics or lifting, I've always had it to fall back on. Seeing gradual improvements in one area of your life is a spring board for all others and it's hard to deny numerical improvements ("I benched 60kg last week, but 65kg this week"). I took the past year off the dating scene entirely, focused on lifting, work and friends exclusively. Many would call it sad, but it's made me feel considerably better.

>>can't handle [college] any more
My advice? Start lifting because of what I outlined above. Then focus exclusively on college. Fuck friends, fuck family, do it for you. I left uni with disappointing results, but I wanted to drop out. My friend dropped out and I know it's a sore subject for him. Do the best you can while you still can, you'll regret dropping out way worse than poor results.

>>lying in bed all day
You're depressed, mate. I'll shill the book until people start reading it; The Inside-Out Revolution. It'll get your thoughts straightened out, it's essentially cognitive behavioural therapy mixed with a few insights into how the mind works and how we experience life.

Now for the bonus round of advice you didn't ask for:
>Go for walks outside
Fresh air is good, sunlight is good, exercise is good. If you can, find some nature to walk around in.
>Get your eating in order
If nothing else, get some fish oil (vitamin d deficiency) and multivitamins. Cut out crap like cola, high sugar foods etc. Eat well and you'll feel well. This can be done on a budget.
>Get a good sleep schedule
Stop using bright screens an hour before bed. Read a book with a dim light on. Get up at the same time every day, go to bed when you're tired.

I can continue if you're still here.

>>37528556
Hey man, sorry for the late answer, I didn't even think I'd get any response so I bailed.

>Not /fit/ related, would actually be more relevant on /r9k/, but I'll give it a shot.
True, but the reality is that becoming /fit/ is the thing I want the most, since I feel like life is not worth living if I'm not in decent physical shape. I've tried many times though, and I failed every time (although it's 100% my own fault, no one else to blame).

>Seeing gradual improvements in one area of your life is a spring board for all others
This makes sense. If I focus on fitness first, the improvement in this area + all the other physical and mental benefits might help me get my head on straight. I'll start working out and drop everything else.

>Then focus exclusively on college.
I can't do it right now. Every assignment I try to work on makes me feel like complete shit. I really have to get my shit sorted out first before I can even think of getting serious about school.

>You're depressed, mate.
I don't know if I'm depressed since I'm not thinking of suicide every day. Hell, I don't think I've ever seriously thought about suicide. I know life is worth living, but I can't find my personal reason to. I think that's the source of all this shit, if it's indeed depression.

>The Inside-Out Revolution
I have such a big backlog of books to read that might help me sort myself out, it would take me years to finish them all. If you're suggesting that this book might really help, then I'll put it right in the front.

>Go for walks outside
>Get your eating in order
>Get a good sleep schedule
I'm lacking in all three. I'm barely outside, I eat a shitload of sugar and fried shit every day, and my sleeping varies from 4 to 10 hours a day, and it's completely random.

>I can continue if you're still here.
I am. If you continue, I promise I'll answer faster. Just having someone tell me shit like this at least makes it seem like I can fix myself.

>>37525820
Should I progressively overload and do only 5 reps for isolation exercises like lateral raises?

>>37527518
There are people who claim cutting and bulking in very short intervals like you want to actually works, I personally think that's bull, but what doesn't work for me might work for you. When I cut it sometimes takes up to a week to lose any weight despite being on over 500cals deficit so I'd lose 1-2 pounds in 2 weeks max.

Now what I do and would recommend is, to slowly add 100 calories a week to your current calories on your cut until you reach 100 calories above maintenance. If you manage to gain weight with this and not get fat, then stay at that and make lean muscle gains. If it's not enough and you still lose fat, add 100 calories. I'm pretty sure this won't be enough once you reach bigger plateaus but it's enough to have a beach body year round.

Why does SL consist of overhead pressing and benching the same weight in the same week? It seems weird to me that someone would do 60 kg OHP and only 60 kg bench press.

>>37529788
You might start out with the same weight but you will quickly stall at OHP while you still increase your bench. I stalled at 70lbs then at 75lbs, then at 85lbs and I'm currently stalling at 100lbs, while my bench has increased to 150lbs. It works itself out. Don't worry.

>>37529783
the best and healthiest thing for anyone to do is to stick with one diet for a long period of time.

>>37529788
starting with setting a self standard. basic and simple, virtually harmless.

>>37528231
do the narrower grips with strict form. add weight when able to do so with strict form. your control will be good.

>>37527742
use lighter weight with more intensity and take more time off. do each arm with the exact same intensity. your wrist will catch up to the other.

>>37529638
It's all good. Did you try /r9k/? If so, any insight from them?

>I've tried many times though, and I failed every time
Fitness is about consistency. I've had a few bumps in my training regime, but I just got back on the horse. When you make it a focal point of your life, it spurs you to do more to maintain it.

>I don't know if I'm depressed since I'm not thinking of suicide every day.

Depression isn't just suicidal thoughts. I had it in uni, didn't want to go to lectures or do work, just sleep all day and barely leave my room/interact with others. Got legitimate social anxiety at times too, and I'm really not the type for that.

>If you're suggesting that this book might really help, then I'll put it right in the front.
It's an easy and engaging read, very conversational in tone. I picked it up and finished it in a few hours and I'm a slow reader. I recommend keeping it on your shelf/hard drive though, it's one you'll like to re-read if only certain chapters. I was recommended it when my friend saw me in a rut in life. I've since recommended it to two people, both have recommended it to others. Not to set high expectations, but it's a good book. Glaze over any spirituality stuff in it, though, if that's not your bag, the rest of the message is good.

>I eat a shitload of sugar and fried shit every day
Drop the sugar. Slowly. I like a bit of fried shit every now and then, so I can't blame you. Waking up at the same time every day mends most bad sleep. Cut out caffeine late at night (coke is caffeinated), replace sugary drinks with low sugar squash, drink more water, drink coffee and tea if that's too bland.

The biggest tip for avoiding bad food is to not buy it in. You then have to actively go out of your way/house to eat crap.

>>37525820

Is arnolds 'Shock the muscle' technique a meme?

I tried it with barbells and It seemed to work.

>>37529985
Cont.

Since willpower is a difficult point for you when it comes to workouts, get a routine.
>weights
If you're doing weights, try something like SS or Stronglifts, but modified. Try to ensure an exercise you like and an exercise you hate happens every session. For example, when I started out I looooved Deadlifts, did them every opportunity I could and it kept me coming back for more. I also liked Bench, so any given session I could do an exercise I loved. I neglected to do an exercise I hate (OHP) and it has stalled significantly.
>cardio
Vary it. If you're doing runs, do a shorter distance with a focus on fast pace, do a long distance run another day, mix it up but find something you enjoy about it
>Callisthenics
I remember Fitness 666/El Diablo being good, same with Convict Conditioning (although the sets/rep ranges are out of whack). Going back to the "do an exercise you like/hate" thing, this is great for motivation as there's a wide range of exercises you can do for any muscle group you want to work out. It can also be done anywhere with a 2 by 6 ft floor space.

>>37530036
The wording of it is a complete fucking meme. The idea is simple. If you do the same rep ranges and the same number of sets day in day out, you will get a highly specialised result from training. When you expose your muscles to new exercises, new sets and new rep ranges, you expose different muscle groups to grow in different ways. Your muscles aren't sentient. You'd get the same if not better results from switching up your routine every few months rather than trying to "shock the muscles" every workout and have a disorganised training structure. There are optimum rep ranges and % of max weight ranges to stimulate different growth in muscles, shocking the muscles doesn't invalidate this.

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>>37525847
>When you can no longer progress, and deloads wont help
Not OP but I do the same routine. Been on it for half a year but I can't progress for shit, got stuck on everything basically but deadlift.

If I switch to an advanced routine with shit lifts, will I be able to get more gains? (like on tm but weekly progress, or some ppl)

shit lifts are as follows:
>40 kg ohp
>50kg bench
>75kg squat
>100 kg diddly

As I said, I can't really progress on anything other than dips and chinups. I am a lankfag and they are easier because I'm skinny as fuck.

>>37526915
bump

>>37529985
>>37530136
Alright man, thanks a lot for the advice. I'll be doing bodyweight/calisthenics (probably convict conditioning) first before getting an actual gym membership. I'll throw away any other ambitions until I reach a decent body, and I hope that the physical and mental improvements will help me become better at learning other things as well. I'll also read the book you suggested right away.

>I had it in uni, didn't want to go to lectures or do work, just sleep all day and barely leave my room/interact with others. Got legitimate social anxiety at times too, and I'm really not the type for that.
Are all those problems gone or do you still suffer from them? Does working out help you?

>>37527847
that seems like a severe cut, but whatever. you can't lose muscle that you never had to begin with

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>>37525820
How do I know when "too much is too much"?
I do SS 3x/week and run on nearly all off-days distances of 5K/10K. And it's finals month in my country, so I get ~7hrs of sleep/night on average. I'm only asking because recently I've started to wake up with a stuffy nose, which from what I've read here, might be accounted for overtraining.

>inb4 you already know the answer if you decided to ask this question

>>37530589
>Are all those problems gone or do you still suffer from them?

Significantly improved if not entirely gone. I'm a lot more self-confident. I'm working in a job that I love, I've got a body that I'm pleased with (but I understand can still be improved on). I'm more social and spend more time with friends. I probably still display the hallmarks of someone a little awkward, but I don't run from my problems any more. That said, I live on my own now. I head out for the gym, to meet with friends, for work or for essentials. Since I work hard and workout hard during the week, my weekends are spent juggling my friends and catching up on chores. If I had more reason to be out of the house, I would be.

>Does working out help you?
Dramatically. For a guy my size (slim built), I'm strong, something I was never used to. It gives my frustrations an outlet. It made me realise what I'm capable of. More than anything, it gives my life structure and a sense of purpose when it might seem otherwise like there is none. It's really hard to explain without experiencing it.

>>37530678
The biggest sign for me is CNS burnout. I get horrible headaches and struggle concentrating when I push myself too hard. This happens with running, weights... whatever. It's the easiest way for me to tell I've overtrained.

From what I've gathered, you'll feel it in one of three ways:
>Injuries start to creep in
Your muscles are too tired to maintain good form. Minor injuries can be brushed off, but if they start getting serious, scale back your training.
>CNS fatigue
If you're walking through life in a haze, head aching and concetration difficult, you've literally tried to hard to work out. Might manifest in illness, though I've never experienced it.
>Your muscles feel permanently fatigued
If you struggle to recover fully between working out a muscle group and you're not having DOMS, you're overtrained/under-rested.

>>37530678
Just because you're getting sick, doesn't mean you're overtraining. Suprise, surprise, Even fit people can catch viruses and bacteria. If you think it's due to overtraining, you should rest from lifting and cardio for 2 weeks or so and then start again.

QTDDTOT:
5'1/female/92 pounds
I'm trying to gain weight and I know I should be trying to eat around 2k cals but I'm getting really full really fast. I've tried to keep eating after I've gotten full but it normally just results in a really bad stomach ache or throwing up. I have a really fast metabolism and I want to gain some weight, what should I eat? Also, what workouts should I do to try to get a bigger butt. I already do lunges, does squatting really work for getting a bigger ass? I'm trying to put on a few more pounds so I can stop looking like a stick but I don't want the weight to go into the wrong places. Any tips on keeping it out of the stomach?

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>>37527376
can you grow a beard? and how big are you? how's your jawline?

even if you cn't grow a good beard just jason statham/bruce willis it dude

I'm doing 5x5 SL. Is it bad that I go cycling every evening? I never get DOMS, but my legs feel like they're destroyed when I get off the bike. This never used to happen before I did SL. I'm making good beginner's gains, but don't want cycling to fuck up my squats.

>>37530733
Fantastic man. Thanks again for the answer, I'm looking at convict conditioning right now. Unfortunately it seems like you have to read through 300 pages before you can actually start working out. Will try to read it in less than 2 days though.

What are the long term results of failing to stretch after weightlifting ?

Is it important?

Intermittent tasting +morning workout +evening meal. Doable? Realistically, how long can you go after working out before eating.

Basically I bike to school, then bike to work then go home, if I can work out in the morning. But if I can't wait a while before eating then I'd have to bike to school, bike to work, bike back to school, workout, then bike home. Which would cut out a lot of time for me to study.

What do?

>>37530793
First of all read the sticky. It also applies to women for the most part.
>gaining weight, when I can't eat a lot
First of all, make sure you actually want to put on fat. You cannot decide where the fat will go so you should focus on putting on muscle instead of fat. Next make sure you get enough protein to actually build muscle from your regular diet. Now if you made sure you want to increase body fat, for a healthy solution I recommend always keeping nuts around to snack on throughout the day, preferably cashews or macadamia. If you don't give a shit about your health, do GOMAD or start eating sugary treats like cookies and chocolate. Junk food like chips work too.
>bigger butt
Squats and deadlifts. Do SS, since it incorperates squats and deadlifts in every workout. Don't be afraid to lift heavy. If you look around in the gym, the girls who squat somewhere around 200lbs have the juiciest asses. Unless you take steroids you will never look like those proportional female fitness models with six pack abs and huge arms and legs. Especially if you keep your bodyfat percentage in a normal range for women.
>can I dictate where fat will go on my body?
No, which is why you should do a full body workout and not increase your body fat too much. If you do something like SS you will look good since you won't just put mass to your legs but also on your upper body to a degree. Again since you're a woman and lack the testosterone you WILL NOT become huge and blocky. Believe me, you will not get too big because it takes a lot of effort and huge care in nutrition to actually look like a female bodybuilder. Big shoulders, arms and core are impossible unless you really shoot for them or take steroids.

>>37526915
about 6 hours max to get improved nutrient use out of food due to training

get a protein or bcaa shake in the morning

>>37531185
Working out fasted in the morning is not the best idea. After waking up your cortisol levels are at their peak. If you ate a breakfast, they would go down fast since only stress on your mind or body would keep them elevated or increase them. So if you work out fasted, you have a chance you'll just break down all the potential muscle you just initiated to grow. But you might be interested in reading this article about leangains: http://www.leangains.com/2010/05/early-morning-fasted-training.html

Basically, if you supplement with BCAA you might be able to prevent muscle break down from cortisol and raise insulin sensitivity due to your fasted workout. Not sure how legit it is, but you might want to try it out.

>>37525820
After finishing SS, should I go 5/3/1 or Texas Method?

>>37527809
Here is what i run

A. Pull-volume
5x8 pull-up/chin-up/wide-grip pull up
2x8 one-arm row
3x10 yate's row
3x10 shrug
2x25 rear delt fly

B. Push - volume
5x8 ohp
3x8 bench
2x8 push press
3x8 hip thrust
2x25 side lateral or front delt raise

C. Pull-intensity
2x4 chin
1x5 deadlift
2x5 yate's row or pull up/ wide grip

D. Push-intensity
2x4 ohp
2x5 bench
2x5 hip thrust (or push press)
2x4-6 side lateral or front delt raise

>>37531371
Don't
Give
Advice

>>37527417
Practical programming for strength training
Muscle and strength nutrition pyramid
Muscle and strength training pyramid

>>37530192
I refuse to believe you cant add weight.

>>37531750
Well, I can, sort of. But it looks like this:
>gym has 2.5 kg plates as the smallest
>5 kg increments, which I can only do about 3 weeks at a time
>not even close to being progressive
>deload happens when I basically can't do the 5 reps, which is very often, even if in the last two workouts, I lifted that weight (45kgs ohp going back to 40 for example)

This does not seem efficient at all, and maybe it would be a good idea to change from a workout that may have lower progressive overload.

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If anyone has instruction on ketosis, can you share it, please? I remember seeing this pic here.

>>37531415
>what are legs

>>37531923
Here you go: eat less than 25g carbs/day

Been blasting Yohimbine hcl for 2 months religiously now and when I pinch my love handles it feels like porridge and not normal fat.

Have I dun goofed or will "it" go away with time?

whats the best way to squat with 2 dumbells? I've been doing goblet squats but I need more weight and i don't have a bar

Is it gay if you are fucking your girl and creampie her pussy and you both are still horny, so you eat out her vagina while she sits on your face and gives you a foot job?

How much do you pay monthly for your gym membership?
Is it weird for new dyel guys to come and try things out alone?
Is it fine to just buy a barbell, some plates and start lifting at home?

>>37532549
no? but you're on /fit/ so you won't get a straight answer out of us (no pun intended)

Anyone ever get one arm/bicep/front shoulder seizing up during squats?

I have a 5ft bar and and my squat stand makes me hold it with my hands pretty close in. I feel like the problem might stop if I widened my grip a bit maybe. Not sure what's going on.

>>37532549
>foot job
not gay but still, man

>>37531968
he said push/pull split.

some of use former fatties have residual leg mass

>>37532331
pistol squat
https://www.youtube.com/watch?v=EN-wQc5dJIY

>>37532635
>Is it fine to just buy a barbell, some plates and start lifting at home?
literally what i did.
if legs are a concern, get some cheap squat stands as well.

otherwise just stick to hip thrust and deadlift.

follow a novice routine like greyskull or ss, just doing floor press instead of bench.

i got amazing gains from this.

weights under my bed, barbell behnid my bedroom door, can't even tell i am homegym masterrace.

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I posted this on the other thread but its pretty full, so any ladies on here use a menstrual cup like Divacup or Lunette? Does it slip when you workout, and does it stretch out your vag? Looking into getting a smaller sized lunette cup for a 5"2' 120lb frame. I looked up the same question on a few other sites but I got a lot of "pfft loose vaginas are just a myth made up by the patriarchy".

>>37533506
>asking a bunch of virgin nerd males about vaginal health

so a vagina... that is like a fishy smelling butthole, right?

>>37533506
>5"2' 120lb
LONDON

>>37533506
Squat plug?

>>37527340

You'll be dropping a lot of water weight initially, which is fine.

I'm having gyno surgery soon and can't lift for 8 weeks, how much of my gains will I lose if I eat at maintenance with high protein?

>>37533799
How bad is your gyno? Posting a pic would be nice.

Can /fit/ suggest a good work out to tone up and flatten abs?

I have been doing 5x5 strong lifts and have seen a slight increase in muscle mass and decrease in bf%, but my abdomen still looks distended.

I recently added reverse crunches after every workout, but I want to know if there is more I can do to tone up.

>>37533813
It's not too bad, I would put a pic up but I don't have any

>>37533822
>tone up
>flatten abs

so you actually want less abdominal muscle size?

>>37533822
stop doing reverse crunches.

stomach vacuums fix a disdended stomach, your transverse abdominis is too weak.

>>37533861
don't confuse the poor newfags

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>>37533540
>>37533597
I really love this board sometimes

>37533822

Got a better replacement exercise for me? Any reason why reverse crunches are bad?

Distended may have been the wrong word, I just didn't know how word it. It's just weak and my organs are pushing against it.

What do I need to do so a girl will find it comfortable to lay her head on my chest?

I'm guessing a lot of pecs exercises?

>>37534033
>>37533822

Fuckin mobile

>>37533495
is making the gay ass noises part of the squat?

>>37533506
I have two samples that I've never used because I have an IUD and there's conflicting info on using cups with one, but they're a really soft silicone that folds up high in the vag, so they shouldn't stretch out your pussy anymore a tampon would.

I hate counting calories, especially when I don't use exact measurements when I cook. Is there any good way to guesstimate a caloric deficit?

how do i stop the weight from pinching my dick when i do weighted dips

>>37534309
track your weight, look at trends, adjust food intake

Will I damage the bar long term by leaving my 45's from deadlifting on it? I understand why leaving weight on is bad for the bar if its racked, but is it okay on the ground since the weight is supporting the bar and not the other way around?

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What do you do if you have a large social difference between you and a girl you like?

We're physically and intellectually compatible, but she just seems to have so much more going on than me socially.

How big a problem is this when you date someone? And it's not that I'm not willing to do these things I just never was really socially capable.

Either way what can I do to make up this social difference?

I'm starting reg parks 5x5 tomorrow and the training schedule says

week 1: ABA
week 2: BAB

now does that mean AxBxAxB over the course of a week?

ss or sl?

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Help me find a flaw.

>>37534766
It's a beginner routine so you're lifting three times a week on Monday, Wednesday, and Friday with a rest day in between on Tuesday, Thursday, Saturday and Sunday.
So week 1:
AxBxAxx
Week 2:
BxAxBxx
Repeat ad infinitum

>>37534726
Bump because I have same issue

>>37534974
Ahh I see, thanks a lot anon.

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does it help if i ad accessory work to the SL program? if so would bis/reardelt/abs be appropriate?

how do I know if I should bulk or cut?

What is the significance or it? If I don't what would be the difference between somebody who does and doesn't

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>>37525820
Seriously, how can I improve my grip strength? My DL has stalled at like 250lbs because after that my grip always gives out. Shouldn't this automatically improve by just deadlifting? Wtf is wrong with me.

why is 8 hours the reccomended? I feel like dog shit for the next 4 waking hours, and then can very easily fall asleep again for another 4. After 4-6 hours of sleep, I can easily do a 12 hour shift at work (manual labor) and do a 1.5hr gym session, and still have too much energy to fall asleep easily before 11pm.

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Should I break my nofap streak or just keep going?

milk causing gyno is just a myth, right? any actual studies that show that it does?

>>37535162
heavy bulking can cause gyno. milk=calories

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I got a gym membership today

I am 6'1" and 265 lbs.

How much weight can I reasonably lose in 2 months? I dont have to work until the school year so I want to use this time productively to get a good start

>>37535247
brehs

>>37535247

How hard are you willing to push? at 265, a low cal 1200-1500 a day diet + cardio + weights you could easily lose 3-4 lbs a week, plus a ton of water / sodium weight at the start. So, maybe 25-35 lbs?

>>37535247

Considering how fat you are, you can likely pull off a 1000-1500 deficit/day, so 48 lbs if you do everything perfectly on a 1500 deficit, 32 on a 1000.

>>37535247
20-30 max
but never aim for short goals, shit doesn't work.

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For the last week or two I had a tingling feeling on my back (literally single point on erector spinae, just below scapula). Is this shit dangerous?
pic rel

>>37535265
1200 seems achievable assuming I know what the fuck I am doing at the gym, but thats another matter

>>37535284
i've had this shit too anon. Been going for 3 days

>>37528556
underrated post

How does the CNS relate to working out?
I see people say deadlifts over-tax your CNS, so you're only supposed to do one set. If this is true, do they mean one full weight set after warmup sets or what?

>>37528556
>stop using bright screens
This guy gets it, that blue light fucks you up. Get twilight for android or f.lux for ios.
Also go to bed at a consistent time

Is there a difference between Micronized Creatine Mono, vs Regular Creatine Mono? Other than it being finer, are there any benefits in spending the extra cash on Micronized or does it really not fucking matter?

I know a few who swapped to micronized saying it reduced a lot of uncommon side effects of its use (bloated stomache, deathfarts) as well it being easier to mix into a drink. Thoughts?

>>37535127
8 hours is median. Errbodys different. Sleep until you don't need to and wake up

So I'm going to start lifting weights tomorrow. I just got a membership at planet fitness. I'm going to do the sl 5x5 program. Im kinda scared of the compuond movements though, ive never done them. Any tips?

>>37535127
Oddly enough I 'naturally' sleep 8-9 hours, and half the time, I will feel like shit from it and will be necking coffee like theres no tomorrow the next day. On the other hand, If I set my alarm to keep me sleeping say, 6 hours I will feel much more productive and alert.

Occasionally on my off days I will let myself sleep in, because, I really do fucking love sleep, but I feel so fucking dopey if I let myself lie in.

>>37535973
it might be something to do with you waking at different points in a cycle. certain stages from sleep are easier to wake from. some suck.

like the other day I was sleeping before my work which started in a 2 hours. got an hour, woke up feeling completely refreshed. made the mistake of getting another 30 minutes and woke up feeling like absolute shit.

>>37532635
44 doleros a month
No
No, but getting a bench too will increase the amount of lifts you can do

>>37535994
Yeah I've had this happen to me before, although it'd be unusual if I were taking up 'naturally' during a deep sleep or REM cycle sleep (typically the ones that make you feel like shit if you wake up from).

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Can i do that reg park program for a cut? Im an intermediate thats been doing reg park for 2 years and i was about to stop it and start some other program for my cutting phase.

Does dairy cause gyno or is that a meme ?

What about in europe ? perhaps different regulations regarding hormones ?

>>37535853
They meant one working set, as well as your warm up sets. On moat beginner programs, the warm ups are in small increments, therefore adding volume to a taxing lift. 60% of a 1rm may fly up on bench, but can get you sweating on diddlys if its for a few reps

>>37535961
Leave planet fitbess and go to a place that has barbells, not smith machines. Read up from reputable sources on form and technique. Make sure your diet and sleep is in order. Have fun with it and follow the program.

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Brehs. Just got back from my FIRST DAY AT THE GYM doing SL. I am an utter dyel. I was barely able to complete the rows at fucking 65 lbs TOTAL, and I had to hold on to the railing going down the stairs because my legs were buckling from squatting THE BAR. How the fuck am I gonna make it bros?

Has anyone ever even been close to noodly as me who has made it?

>>37536266
Yes.

>>37536266
jesus get a grip summer you have to start somewhere, don't use this as an excuse to whine about another fucking thing ffs

>>37536266
Stick with it champ. As long as you're adding 5lbs to the bar each time you go, you'll progress very quickly. Just grind out the first month or two and you're golden.

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>>37536315
>>37536343
>>37536359
Thanks guys. So after a month or two I won't be walking like Frankenstein's monster afterwards?

>>37536388
you'll get over your DOMS in a lot less than that man, after 2 or 3 weeks at most you won't feel them again

I started my cut aiming for around 2100 or so. I keep falling short by at least a few hundred. Any suggestions for something calorie dense to help fill me out?

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So... when is the best time for cardio?
I know resting day is very important, and I've been trying to run everyday and lift every other day since Im an ex fatty trying to get rid of the last couple kgs left to lose but it was draining way too much energy from my lifts and after a week I couldn't handle that rhythm.

Should I rather only run 30-45mins after lifting and try to do minimal physical effort on rest day to get the best muscle growth and replenish energy for lift days?

I've been doing a shitty routine for around two months now
I'll switch over to SS tomorrow

My question is: is it okay to do 20~30 min of cardio before lifting?

>>37536178
I will but i have a month so im gonna use it. Any suggestions on what to do?

>>37525820
>wrist work

Lmao why even bother programming that.

Skinny Skelly here, first time going to weight gym was a few days ago. Going again tomorrow (SS)
How much protein do I need? I'm trying to gain lean muscle mass.


Also can I go swimming on rest days? My swim card is about to expire.

5 day weeks

pull (dl) - push - leg (squat) - upper - leg (squat) -

or

pplppRRlpplpRR

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>>37533506
My wife is really into these fucking things, and she has a lot of experience with them.

I think she doesn't rely on them exclusively, and uses fabric panty liners as backup. She doesn't do lots of rigorous exercise, but I do know she tried just about every cup on the market to find one she liked.

You really need to just try a shit ton of different kinds to find out what you like.

And no, they won't stretch you out. When you insert them you need to pinch the cup and let it unfold open against your cervix so it suctions on and creates a seal.

What's a routine I can do after SS, for purely ascetic purposes?

How viable is it to alternate days between running/jogging on a flat surface and walking/jogging up a 10+ incline?

Would it damage my running the next day, fuck up my knees or cause me to burn out much quicker? From my understanding incline running is more difficult because it targets other muscle groups. Simply walking/jogging for 20-40 minutes wouldn't damage my next day's run if it was just that.

>>37526915
>intermittent tasting
>never actually eat, only taste every 12 hours
>shiggy diggy

>>37537041
read sticky
look up form for lifts
do lifts
add weight
keep doing lifts
make it

>>37537195
Explain?

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>>37525820
I've been doing Starting Strength for a couple months, I've reached 1plate bench, 1/2 plate OHP, 2plate squat and 2plate deadlift. I've been looking to improve my posture, and this article from t-nation suggests I switch out a few exercises https://www.t-nation.com/training/de-constructing-computer-guy-1

Would it be a good idea to listen to it? I don't think my form is the best yet for any of my lifts, and I worry they'd get worse if I switched to different ones. I just wanna not have slumped shoulders, a fat gut, or a but that sticks out, but I want to improve my lifts at the same time. Should I listen to the article?

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What do you do when your stats are pure shit, you've been almost completely stalled on all lifts despite deloading a couple times, and you've been steadily gaining weight so eating even more will probably just make you fatter?

I have BT in a few months. I'm in pretty good shape but I can't do push-ups flat handed cause my wrists are shit. is it a flexibility issue or am I forever fucked?

>>37537416
I did. The most important workouts involve barbells.

I just arrived for the first time at 13% bf. That's still fat as fuck man. When do people start to look good?

didnt get answered in the other one; How to get over appetite loss from anxiety? Gf broke up with me yesterday, i want to vomit on an empty stomach. not sure what to do.

>>37538886
get over your gf.

1. give yourself a day to cry it out if you're actually that broken up about it

2. delete any social media of her/with her

3. get rid anything that makes you sad about her (but don't be dumb and throw out useful shit)

4. go outside and get some sun, spend more time with your friends/around people in general, lift harder

5. don't wait to flirt with other girls. you'll find yourself bouncing back much quicker once you see other women have an interest in you and not just her


good luck. ps: don't drink alcohol

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>>37538922
>don't drink alcohol

why not? i want to get wasted and vodka is lots of calories at least. will probably take a lot more than a day to get over her though.

time to lift away the feels.

>>37538933
because it makes you depressed. you'll wake up te next day and feel even worse and think "well drinking made me feel better last time" and that's how the cycle starts and you become an alcoholic. just trust me. it's literally what happened to me. really rough breakup with fiancé + beer = alcoholism for 4 years

I finally kissed the girl i thought i loved yesterday when we were both alittle drunk. Now she told me that she doesnt know of she feels the same way when sober. I could barely make it out of bed and i have no desire to go to the gym. Wtf do i do fit

>>37538960
oh shit. alright ill watch out for that thanks mate.

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>>37525820
Just do Texas Method

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>>37530678
For me it was really obvious. When I was nearing the end of my linear progression, I was doing SS and going cycling on my rest days. After a time my workout days left me so spent that I just couldn't handle cycling. I was so blasted, I had to turn back less than halfway on my usual route. The next day, I absolutely tanked my workout, i.e. couldn't do more than a rep or two of squats.

For >>37530793:
>>37531260 is right in everything he said, all I want to add is if you want to gain weight, eat a generally salty flavored main course and after you're done, eat something sweet. It sounds really simple, but most people can "make room" for sweets after savory food. Still, make sure that the high-protein meal is the majority, the sweets only come after.

>>37531093
That's highly individual. I've never stretched in my life and have been forking out for years without injury. Some people cannot even squat right without going through a week(s)-long stretching regimen first.

>>37537024
It's not optimal, you'll tire yourself out before your workout.

>>37537045
Read the sticky or ss.fitness you idiot. If you base every meal on a proper protein source and then add some carbs/fat, you'll be alright.

>>37537149
Self-flagellation 3xf all day, erry day. After that has improved your vocabulary a bit, read the sticky or pic related.

>>37537677
I look at my routine and think about whether I'm lifting too much or too little.

>>37538316
Depends on several things (gender, age, lean body mass, genetics, exactly how much of a raging homosexual you are, etc.)

>>37538960
This. Today is day 11 since I'm clean. Don't make the same mistakes...

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>>37537677
Also, sleep and nutrition.

is there some kind of /fit/ foods pastebin or suggested dishes? Meat and vegetables for dinner is starting to get old

>>37533458
You still do legs on pp, usually squats/quads on push, deads/hams on pull

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>>37539156
http://imgur.com/a/5nbmA?gallery

>>37539151
don't you just feel way better in general? like once you get over the really intense urges to drink I mean. just my mood, awareness, alertness, everything is just operating at a much better rate

How do I get my gf from skinnyfat to fridgemode?
Her frame seems to fit with fridgemode

>>37525820
Can any kind of shoulder pain be ignored? I had occasional pain that stayed for like 1-3 seconds and disappeared again. It radiating through the side of my right shoulder yesterday, regardless of movement but is completely gone today. Should I be concerened?

>>37539248
If it comes back, ask yourself
What makes it come on? What makes it better?
Adjust accordingly

Care to rate my routine;
AxBxAxx/BxAxBxx
On the 2nd A or B I do the deload %s for squat/dead/bench/press, and keep assistance work the same.

Gist of it is:
Lower body lift, press, antagonist pull to press, assistance pull, and arm assistance

A
Deadlift 3x5
Press 3x5
Lat pulldown 3x8 (until I can do pull ups)
High Pull 3x5
Curl 3x8

B
Squat 3x5
Bench 3x5
Row 3x8
Facepull 3x8
Dip 3x8

Where can I find example of good 4 day/week routines? (thinking about either Push/pull or U/L, prefer the first).
If not, how do I make a good routine for myself?

>>37539279
Not bad hun

>>37539282
4 week routines are probably the most abundant if you look around. Heavy/light push/pulls, upper lowers (phul), phat
Not to mention most 5/3/1 masterrace templates are 4 day

>>37539310
Thx bby, any changes I should make?

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Took 1 of these about 30 mins ago. Going to the gym in 10 mins. What should I expect? How fucked am I?

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m80s, I discovered a glorious way to prepare chicken breast that makes it delicious as fuck. I always used to just chuck it in the oven with a few spices and shit and while it was ok, it was bland as fuck. Get yo chicken, get yo spices, and throw that shit onto your barbecue. It gives it nice charcoal grill marks and gives it a great flavor from all the previous meat you've prepared on it.

>>37539216
Thanks Anon

>>37539155
>live turd

Last 3 weeks i've had trouble sleeping, i fall asleep like 2 mins after laying down at night, but after 4/5 hours i keep waking up like at least 3 times an hour. Also i dream a fuck ton. Is there anything i can do to make it better, and can this be a symptom of some disorder?

>>37539801
why not just get up after 4/5 hours? if your body really needs more sleep it'll stay asleep longer. your body might be conditioned to going into REM quickly. which if you get through REM quicker you don't really need more sleep.

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Is Stronglifts 5x5 + eating at roughly maintenance amount of calories (high in protein obviously) a good way to leave skinnyfat mode and go to something like ottemode?

Is it possible that my OHP is limited by core strength? I've been stalling on OHP for a while, and it always feels like some muscles in my chest or back are the ones that give out, not my arms.

I OHP 25kg for 10 reps on a good day, and bench 55kg for 10 reps on a good day.

I'm overweight and planning to lose weight. One worry I have is my tendinosis. I will have to take time to rest my wrists for quite a while and I'm worried about whether a (large) deficit will affect the healing of my tendons.

According to myfitnesspal my diet would consist of roughly 2200 kcal a day, with a bmr of 2300 kcal and physical activity worth easily 1000 - 1500 kcal a day creating a deficit of 1100 - 1600 kcal a day. Is this ok as long as I get enough nutrients? Or should I attempt to eat more/just wait until my tendons are better?

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How do I make my ass smaller, or at least make it stick out less?

>>37539884
Thanks for the reply. But it's weird since i used to sleep twice as much and this only started recently

>>37540019
1500 or even 1000 kcal deficit through exercise a day is highly unrealistic for someone who is not already quite well-trained with a large muscle-mass, I would say. You can do it if you'll spend like 2+ hours in the gym/pool/on the road each day doing quite intense cardio, but if you're overweight, that'll increase chances for injury, you won't have time to do other important things (like resistance training, which burns little calories in comparison) and you'll be fatigued and sore as hell.

I would say shooting for a 300-500 kcal deficit through exercise is more realistic. This can be achieved by 30-60 minutes of fairly intense cardio a day (e.g. swimming quite fast for an hour), so you'll have time to lift some weights afterwards. The main caloric deficit should come from diet.

I'm new to fitness and I've been lifting on a deficit for 2 months. I still wanna lose some weight before bulking. I am following the fit version of greyskull lp. Will I see muscle gains when I begin to bulk or it only happens in more hypertrophy focused programs? I don't wanna just gain the weight without gainz

>>37540133
You will see muscle gains as long as you lift consistently. That's pretty much the main thing that matters. Second to that is proper nutrition, and then third comes getting enough sleep.

Gaining strength and gaining muscle come hand-in-hand, so you don't need to be particularly afraid of wasting your time with gaining strength -- more strength means you are easily able to gain more volume and vice-versa.

Check out e.g. this video on the topic: https://www.youtube.com/watch?v=G73APoGD2H4

>>37540150
Thanks anon. I cut from 80 kilos to around 73.5 in 3 months and added lifting for the last 2 months. My goal is to cut up to 70 68 kg range then slowly bulk up to my original weight or close to it. How does one know when to stop the bulk? Is 10 12 kg a lot to bulk at once? I don't wanna delude myself thinking I'm gaining muscle whereas in reality I'd be gaining fat

What are benefits of Omega369, Do I need to take it if I am young and my joints are okay?

Same with ZMA, is it a meme?

Also, does anyone know good magnesium and vitamin D to buy in UK? I see a lot of them aren't actually absorbed fully.

>>37540183
Simply look into the mirror and critically watch your abs definition, hip fat, lower back/side-fat (that pocket of fat that sits sorta on or behind your oblique.) This will give you a good idea where you stand bodyfat-wise, and if you care about aesthetics, it's really the main indicator you should be watching. Men are typically genetically pre-disposed to store fat in these locations first (with very few exceptions) so this is where fat will show up.

I recommend taking a picture every day with consistent camera angle + lighting. Don't be afraid to spend some time trying to figure out where to mount the camera to get an optimal view of all your fat-spots. Then you can occasionally compare pictures from now vs. weeks or months ago, and see in what direction you're moving.

What is a maximum amount of tuna a person could eat per week? In terms of mercury poisoning.

>>37539279
whats the difference between bench and press, senpai?

>>37540187
omega fatty acids are basically miraculous, most everyone doesn't get enough and should be supplementing them. Just look around for the benefits, there are tons of studies confirming all kinds of benefits to heart health etc.

does whey come in milk flavor

>>37540219
Press = overhead/military press
Bench = you already know

>>37540238
Casein tastes pretty milky, for whey, just mix it with milk.

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When I support my massive body weight to do some dumbbell rows I feel a brief painless rubber band snapping sensation along the red line here on my left forearm, is it safe to just ignore or is there some stretch I should try

>>37540215
Ok anon thank you very much I've been watching the video you sent also very useful info. Then I'll start my bulk when I reduce my bf% to. An acceptable level and then do a slow clean bulk and decide along the way

>>37540246
See a physical therapist, ignoring snapping sensations is never a good idea. Util you see a therapist, work around the issue.

>>37527734
call her and fuck
the end

>>37540118
I do about ~3 hours of moderately intense cycling a day, I've been doing that for nearly 10 years, so I guess at least my legs are well-trained. And I can't do resistance training using my arms (not using anything but light weights), since it aggravates the tendinosis. I am planning to pick it up, but not before the tendinosis is gone (or as gone as it gets if it's permanent), but am worried about the effect of the size of the deficit on its recovery.

So I injured something in my left shoulder 3 months ago. I have completely stopped lifting and some time ago I started doing some rotator cuff exercises and stretching. My shoulder felt completely fine so I decided to OHP some baby weight today. Well, the pain was back. Maybe not that bad as in the beginning, but I definitely felt it. What do? I just want to be able to lift again. I've thought 3 months break + some preventive exercises would be enough to heal it. Maybe some joint supplements?

Also it might be worth to mention that I got this injury from pull-ups and dead hanging, not OHP. Pull ups feel quite fine now.

Is it ok to do deadlifts one at a time? As in I do the rep take a couple of seconds reposition myself good and do the other rep etc. I'm a newbie and even though I'm not lifting too heavy I take the time to check my back for form on the mirrors

>>37540397
Yes. Keep it up.

>>37540391
> I do about ~3 hours of moderately intense cycling a day, I've been doing that for nearly 10 years

then how are you fat???

> And I can't do resistance training using my arms

Maybe there is some sort of alternative that involves strapping weights to your lower arm or somesuch that can avoid the wrist


Either way, I still think 1000kcals from exercise is excessive and unrealistic, I'd rather just cut food intake, but you'll have to know. Just make sure you're not cheating yourself, both when it comes to calories burned due to exercising, your TDEE and your calories consumed. Use the mirror, scale & waist circumference to check your results regularly.

Following SS plus some ancilalry training (chinups/pullups, sit ups, push ups going for endurance, plus running). Anon told me not to be afraid of increasing weight on the barbell by 4kg at a time, so I jumped from benching 3x5 40kg last week to 3x5 44kg today. Made it, but my form was sloppy, the bar was moving a lot. After the barbell routine I went for some push ups and I had a hard time doing 4x25, whereas last week I managed to do them without splitting sets.
Can I do pushups on the same day as Bench Press or will it destroy my strength/endurance?

Why does SL require you to do squats every workout?

What are the benefits of squatting every workout as opposed to doing bench every workout?

>>37540485
>then how are you fat???
Since I can't do a lot of things I used to do (gaming, violin) I got bored a lot and started snacking more and it kind of escalated, I gained the 20kg I'm overweight over the past year. Stupid, but yeah.
>Maybe there is some sort of alternative that involves strapping weights to your lower arm or somesuch that can avoid the wrist
The wrist is the main problem, but there is also some irritation around my elbow (tricep, and whatever muscle is between my elbow and wrist).

But I'll try to limit the deficit, sounds safer.

2 questions, if I've been bulking and seeing decent strength gains, will cutting maybe lower my lifts? Or will they simply stay the same?
6'0 180lbs, lifting for 2 months if that helps

Second: I noticed that my squat form improves with a wider stance. Is widening my stance bad? Also if it isnt will I probably have to reload when using the new form?

>>37540520
Only you can know that about yourself, and you've basically answered your own question.

>>37540561
> as opposed to doing bench every workout?

wut? those two lifts are not related in any way, so why would you even ask that question. Just do both?

Whichever lift you do the most, is the one you will progress the most in (and build the most muscle volume -- but since you're doing SL, I assume you care about strength more than aesthetics.) If you want to be able to DL and squat a lot of weight, then strengthening the muscles involved in squats is a good idea.

Other than that, there are some minor other benefits, like working muscles as large as the quads giving you a good workout, increased anabolic hormone levels, etc.

>>37540520
>>37540624
What he's saying is you shouldn't be increasing that much, just stick to 2kg per increase

>>37540561
>What are the benefits of squatting every workout as opposed to doing bench every workout?
you're missing the point. SL and SS is a squat, a press and a pull every workout. you could, in theory, do back squat, bench press and deadlift every workout. the thing is you also want to train the press and it has a lot of overlap with the bench press so you alternate them, but progress on one also drives progress on the other. the deadlift is too hard to do heavy every single workout so you alternate it with another pull from the floor that's less taxing. you could also alternate the back squat between low bar and high bar, or back and and front squat, but you don't gain much from doing so.

>>37528246
>be in college
>feel like I'm being tortured 24/7
>always stressing whether at school or at home
>can't handle it anymore
>stop doing jack shit and lie in bed all day
>tell parents I just "don't have a lot of shit to do"
>lose most friends
>get fat as a god damn oompa loompa on that blowup candy shit
>wear the same smelly ragged clothes for weeks
>fail 2 years of college because I'm so fucked in the head
>parents expect me to graduate this year
>haven't told them that I'm 2 years behind and don't want to do this shit

>still want to learn a lot of things
>still want to get /fit/
>still want to do fun things like going out camping and taking martial arts
>haven't treated myself to a stress-free day of doing fuck-all in the last 5 years
>can't do anything because I'm constantly stressed out

Pick one.
Oh wait, shit you fucked up.
HOW THE FUCK are you stressed out 24/7 and 2 years behind at college and >Havent treated myslef to a stress-free day of doing fuck-all in the last 5 years.

you're lying to yourself, you're lying to your family, you're lying to use.
Grow up, stop being a bitch and do something with your life.

5'8, 110 lbs. How do I choose between SS, CAMB's, Reg Park's or SL? If I add running and bodyweight exercises on off days, will it fuck me up?

>>37540665
yeah, I was just thinking about doing that.

Hi /fit/, I'm stalling on most of my lifts. Due to a shoulder injury (seeing a physio) my lifts range from intermediate (bench/ohp/squat) to proficient and advanced (deadlift and weighted chins)
Due to my injury I can't press/bench heavy atm so I can't follow a linear program to milk dem nooby gains.
I've been doing U/L for the last months and had some good gains but I'm getting bored
79KG, 182cm, eating 3300 kcals a day
Any suggestions for a program? should I up my kcals by 150-200?

I want to do a full body routine.

Would it be wise do one with a base of bench, OHP and squats every session and deadlift every other session with some added in accesories?

>>37532171
It's your empty fat cells. They won't go away by themselves

>>37540793
They never go away, right?

>>37540999
Fat cells can die and go away (that's called adipose apoptosis) but AFAIR it is a very slow process.

I'm about to go to a bar and play board games with my friends. I'm thinking of using the excuse that "i'm not feeling that well" to avoid drinking too much. But it will be too out of character to not drink at all, what can I buy that won't be too detrimental to my health. Perhaps a gin and tonic or something?

>>37541066
Just get some water and don't tell anybody what it is, people will either assume it's something clear & alcoholic, that you're just taking a break to rehydrate or just not notice/give a shit in the first place.

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How to stop caring about height

>>37541286
Stop being a little bitch

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>>37540580
Depends on how fast you're cutting, your age, your bodyweight, and how much you're lifting during the cutting.

>>37540744
U wot?
If you're intermediate, your linear progression is supposed to have stopped already.
Also, your injury stops you from squatting heavy, but not from deadlifting?
How would you be a noob and proficient/advanced at the same time?

>>37540752
So... something like SS or SL?

I worked out today on sl 5x5 workout A but I think a few reps on the squat were done with bad form
Should I re-do the workout A tomorrow or should I rest? Am I overthinking and stressing too much?

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>>37541314
How would any of us know? We've no idea how good or bad your form was.
Record yourself, you poofta.

Is magnesium good or a meme?

Is ZMA a meme?

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The other day i found a couple of grippers my dad bought years ago, can i build grip strenght even though i don't progressively overload or do low reps?, i can do 100 quick reps until failure and most of the guys training for grip strenght do it with some Captain of Crush grippers not available in my country.

yo /fit/ im kinda clueless with my situation atm

i tested my 1rms and started with 5/3/1
my last week was 107,5kg squat with 1+ reps
and 80kg bench with 1+ reps

with both i used my absolute max 1rm for the calculation.

now with the squatting i managed 2 reps but with bench i got 7

i feel like my chest gets stronger so much easier than my legs. shouldnt it be the other way around?

i also went to some weightlifting coach about my form. he said its solid.

and it seems like i get enough food/sleep too or otherwise i wouldnt progress on my bench so fast.

any ideas why i progress so much easier on bench than on squat? shouldnt i be able to squat like atleast 40kg more than i bench?

>>37525820
Why shouldn't I do a hypertrophy routine right from the get go if hypertrophy is my goal?

I can squat 1pl8 and row 25kg dumbbells but for some reason my bench only increases a few reps at a time, currently stuck at 44kg. Should I just do a few bench only sessions, or bench more?

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>>37541442
>shouldnt i be able to squat like atleast 40kg more than i bench?

Not necessarily, it's not an exact number. Check out symmetricstrength.com.
Also, if your form is good, you shouldn't worry too much.

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>>37541459
You can do anything you want to. If your diet is okay and you do your chosen routine well and with discipline, it won't matter that much. Especially when you're starting out.

>>37541470
Neither. Just keep on doing what you've been doing and pay attention to your form. You've clearly just begun and an lmao1plate squat and a 44kg bench is not a huge asymmetry.

>>37540097
Your ass is tiny, dont worry

>>37540709
Ss is the best, if you want to make the most gains in the least time.

Greyskull if you care about autistic levels of body symmetry

I highly recommend ss

>>37541527
Shhh don't let them know

>>37540752
Do ohp and bench on alternative days.

>>37541527
>You can do anything you want to.
...if you want sub par results.

3x10 babyweight is not gonna garner an appreciable amount of progressive overload

>workout in gym office(yes, yes, my workplace provides us with our own private gym)
>receive email from facilities saying that the gym will be upgraded
Great! More stuff to play arou-
>come monday
>from 4 benches to 1
>all plates gone
>from hexagon dumbbells to round ones
>5 new machines (1 leg press press, 2 all in one cable machines, 2 pullup/chinup/dips machine)
>more cardio bullshit
HELP! I'm a 5'9 83kg azn, just hit 1 year liftan, below was my previous routine:
ABABAXX
A:
>flat bench 5x5 110kg
>db OHP 3x10 70kg (35kg in each arm if that wasn't obvious enough)
>skull crushers 3x10 20kg
>curls 3x10 20kg
B:
>walking lunge 3x10 70kg
>lat pull down 3x10 60kg
>db 1 arm bent over rows 3x10 30kg
>shrugs 3x10 60kg
>curls 3x10 20kg

With the stuff we have right now, I'm thinking:
A/push:
>dips xF
>db bench 3x10
>db OHP 3x10
>skull crushers 3x10
B/pull/legs:
>leg press 5x5
>lunge 3x10
>pull ups xF
>db 1 arm bent over rows 3x10
>db shrugs 3x10

>>37539942
Check your form. Make sure the bar goes straight up, not forward. It can really make a huge difference.

Every time I do any sort of dumbbell work my hands and forearms hurt more than whatever I'm targeting. Is this because my grip strength sucks arse or am I holding the dumbbell too tightly?

>>37541622
>autistic levels of body symmetry

Greyskull it is. What kinds of gains would I expect to make, and how long until I would need to switch routines?

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>>37541675
Well, obviously, if he doesn't do progressive overload, he won't go anywhere, but let's not pretend that if you don't start out with SS or SL, you won't amount to anything.

Also, he obviously should still do a novice routine, but if he starts out with an advanced one, his lack of progress is gonna be his own fault.

I personally started out with SS, but if his goal is becoming pretty, there's no sense in telling him to do a routine that doesn't focus on that very goal, because he will just end up losing motivation.

What happens if I just axe power cleans from SS? ie day B is Squat, Bench, Chinups.

>>37541723
Hard to stabilize weights with just a single arm, this way the smaller muscle groups have to do more work.

>>37541735
Just do them. They're pretty fun, but make sure you get your form right before jumping in weight otherwise you snap your back and can't lift like I did.

>>37541780
I just don't want to do them.

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>>37541735
You won't get good at power cleans.

I have a stress fracture in my foot, doctor said it could take 2weeks to 2 months to heal. I can work upperbody fine but I really dont want to lag my legs, what should I do in the meantime? All I can thing off is leg extensions and leg curls

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>>37541943
Leg extensions and leg curls.

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Is it normal to feel pain on my wrist after ~700m freestyle? I guess not,but how can I fix it ? Is it a form problem ?

>>37539140
>It's not optimal, you'll tire yourself out before your workout.

So, I should do cardio after lifting, right?

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>>37542028
Rest day would be better. Saturday (because it is followed by another rest day) is best.

>>37542066
ok, thanks

How do you factor in necessary cardio into bulking? I'm talking lawnmowing, commute walking, etc. Ignore those calories burned or factor them in?

>>37537074
Bump

>>37541728
Hella noob gains, and 3-9 months, or until you can no longer progress.

Remember to deload when you first stall... If you can progress on everything but ohp, consider subbing out ohp for push press to milk every last drop out of that linear progression

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>>37542106
Lawnmoving and walking barely burn any calories, unless you have one of those extreme commutes like on National Geographic, or you're mowing a football field.

>>37541734
>Well, obviously, if he doesn't do progressive overload
What i am saying is since he will be doing high rep work, he will be developing strength endurance, not strength. Meaning he wont be able to add weight ad NEARLY the rate he will be able to add reps/sets.

So his progressive overload will come from working out longer and longer.

Whereas if you do ss, you are maximizing progressive overload, adding weight to the bar every day, then when you bench 225x5 you start doing high rep stuff, and get MUCH more meaningful results.

Sure, you can get the same results doing 50 sets of 135x25 , but who has time for that???

Four sets of 225x10 is a much better way to get big, imo

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is there actually a difference between normal and mixed grip? Did deadlifts for like second time and dunno if i should worry about this.

>>37542240
Mixed grip can lead to imbalances.

Improper technique can lead to a torn bicep

Just stick to double overhand, using chalk, until you no longer can.

Then use straps, and do some single arm deadlifts after your heavy sets, to build forearm grip strength (you can single arm deadlift more than half of your deadlift - so it targets the forearms like crazy)

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What supplement is actually worth buying: multi vit, vitamin D or fish oil?

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Opinions on GOMAD? Thinking of trying it. Heard amazing results but have also heard it gives you bitch tits and a fat ass

>>37542172

Okay, cheers. What about doing additional calisthenics? Also, in the long term I'm looking to attain a gymnasts body because I think relative strength is more important, so after the first few months of Greyskull, do you have any idea what to switch to?

Sorry if I have too many questions, I like to have a good and detailed plan.

>>37542265
so i'll just do overhand, thanks lad

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>>37542230
...
Well then he won't work out long, but instead increase the weight and do fewer reps until he can do 10 again, which is when he will increase again...
Nobody said anything about 25 reps or 50 sets.
Even the more extreme routines don't go higher than 12 reps and that's just for some exercises.

>>37542240
Mixed grip lets you lift more once your grip becomes a limiting factor. While that is not the case, you should keep yourself to double overhand (aka normal).

Also, if you've got any questions about technique, you should first consult the Starting Strength book.
It's 20% "hurr-durr, I'm Rippetoe, big bad Texas man with opinions" and 80% pure, undiluted genius when it comes to the explanation on the whys and hows of barbell and free weight technique.

>>37542265
lol

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What are some good six day routines?

>>37542349
That is my point.

Training strength endurance...
And staying at the same rep range...
Means WAAAY less progressive overload.

If you are going to progress by adding weight, might as well train strength, so you can add the weight at a much faster rate, and thus overload the muscles faster.

You will get more progressive overload, and thus more growth following ss than doing 3x10 trying to add weight.

50 sets of 25 reps is the only way to get as much progressive overload, and nobody is gonna do that shit. Which was the crux of my argument

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>>37542265
In my experience, mixed grip didn't lead to imbalances. Also, improper technique can lead to anything ranging from a booboo on your finger to literal death on quite a few exercises.

If getting a higher number on your deadlift is paramount, yes, you should use straps, but I see no reason why you should do single arm deadlifts, when you can do them with both hands. Also, this is the first time I've ever heard of single arm deadlifts.

I personally think it's better to do mixed grip, and at the end of your workout do 3x20 seconds of holds, using double overhand.

Just moved to New York City for the summer. What's a good early morning gym in Manhattan? Preferably one near eastern midtown.

>>37542428
https://m.youtube.com/watch?v=pZgxkE-2QAw

I said CAN not WILL.
Also people more experienced and better at deadlifting than you have torn their bicep.

It is unnecessarily dangerous.

I already explained why single arm deadlifts are useful. If you can single arm 80% your deadlift weight, your single forearm is getting much more strength than it would from regular deadlifts (where it would only support 50% of the weight)

Single arm deadlifts are the GOAT grip strength exercise, which is why i deadlift more than you with double overhand (aka correct) grip.

Doing these makes up for using straps, if you are a weak noob with no forearm strength

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>Change gyms
>DL +20lbs more
>OHP -10lbs less
>USING THE SAME BAR

I think I'm onto some quantum wormhole physics shit.

>>37542513
Not all plates weigh the same.
https://m.youtube.com/watch?v=7Ovx5HrM-v0

If you used the same plates for ohp and dl, then that is pretty spooky, but believable

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>>37542402
What are you on about?
We're literally talking about 5 reps vs. 6-8 (MAYBE 12) reps.
That's not endurance, and will not mean "WAAAY less" progressive overload.
The guy who asked the original question didn't have adding weight to the bar in mind, he wants to look good, and the shortest way to achieve visible results in that department is not doing 5 reps.

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>>37542538
>training in such a way it doesnt develop nearly as much strength
>expecting to add weight at nearly the same rate
>sourcing all of your progressive overload from instensity, rather than volume.
>training for volume, not intensity
Do you see the problem here?

More reps does not equate to more growth.

The higher the rep, the less strength you are developing (as you are developing endurance). The less strength you are developing, the slower you will add weight. The slower you add weight, the slower you progressively overload the muscles (assuming you stay at the same rep range)
The slower you progressively overload the muscles, the slower they will grow.


They would literally grow faster from 3x5 linear progression.

Pic fucking related.

>>37541728
Greyskull was fun. I wish I stayed on it for longer.
Run it for like 6 months, but you will know when its time to switch routines.
Do Phraks version, and add in bi- and tri- isolations on each day.
good program.

>>37541810
why, I wish I started on SS. PC's are a goat tier exercise

>>37542106
Well, if you are not gaining weight, then eat more.
I would ignore those calories burned though.
I hate faggots that talk about walking being exercise...walking could only be considered exercise if you are whale-tier fat

>>37542240
>>37542265
Mixed grip does lead to imbalances. left trap (lower and mid) are far larger than the right trap.
Everyone has seen the bicep snap but you have to be fucking retarded to let that happen.
Use double overhand until you cant, then just work on grip or use straps (unless you plan on competing)

>>37542288
Vitamin + Fish oil. fish oil really helps with sore joints

>>37542290
Only do if you are a skelly.
Otherwise just eat a bit over maintenance and go.

>>37542293
Upper lowers are good, and I had good experiences with them.
Just incorporate lots of BW work into your programs.
That being said, that was my goal when I started, but now the rugby look is more aesthetic in my opnion

>>37542615
>do arm isolations

Why?

Biceps and forearm are tiny tiny muscles compared to back musculature.

How are my tiny arm muscles supposed to handle more training load than the entirety of my back?

How are my triceps supposed to handles more training load than my pectorals and deltoids combined?

If you want more bicep, train more back.
If you want more tricep, train more delts and pecs

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>>37542495
So what, people more experienced than me have lifted immense weights using mixed grip without tearing anything. Bicep tears aren't all that common.

Also, the 50% vs 80% thing is totally irrelevant, because the best way to train your grip to be better at the deadlift is to emulate the deadlift.
When you're using double overhand, the bar will start rolling out of you hands, and that is what you will need to get better at stopping. It's better to use two-handed deadlifts for that purpose.

Also, how would you even do single arm deadlifts? I have trouble picturing it to be honest.

Cashier asked me if I work out a lot. I said yes.

Then he asked if I take anabolics. I said no.

Why would he ask this? I didn't think to ask him the question because I just wanted to leave. I'm not even big, maybe fit to the untrained eye but nowhere near enough to look like I take steroids.

>>37542670
You have the same bar rolling out of the hand problem with single arm.

Trust me, i lift more than you, single arm is GOAT

I literally could not double overhand even 3pl8 until i started doing them.

I just hit a pr of 435x5 and my double overhand was not even an issue..

Why?
Because i can single arm deadlift over 2pl8.
So since each forarm can handle that, my grip can easily handle 450lb, even though i dont lift that much.

Trust me when i say you dont even lift, and mixed grip is for faggots

>>37542643
>Why?
People can meme that chinups and bench press will build arms all day, and that is true.
But isolations help a lot especially when it comes to aesthetics.

>If you want more bicep, train more back.
>If you want more tricep, train more delts and pecs

post arm pic & stats pls

>>37542746
I dont claim to have great arms. Have only touched a barbell first in mid january. I dont expect to look like i lift, but here are some noob gains.

I know my arms are not big. I DO know that for how small my delts and chest are, my tris are too big, and for how small my back (and also delts, dat delt:arm ratio) is, my biceps are too big.

I dont want to look like JM
All arms and zero delts
Will post pic after i take one

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How many protein per kg of bodyweight do I need to build muscle while on a cut? I'm getting 78g at 74.4kg right now.

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>>37542603
You're being dramatic with the whole not nearly as much strength thing.

While you may be right in that for the same program, 6-8 reps might not be as good as 5, but aesthetics routines aren't full body routines, they don't tax the whole body every workout, and you only do upper/lower or push/pull and possibly have an extra day every week. This changes the whole dynamic. Specific bodyparts have more dedicated workouts and more rest between days, which, coupled with the fact that reps only go 6-8 is perfectly appropriate for hyperthrophy.

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>>37542791
I feel like this picture makes me look fat, but maybe i have dysmorphia and think i am skinnier than i am

>>37542791
>I know my arms are not big. I DO know that for how small my delts and chest are, my tris are too big, and for how small my back (and also delts, dat delt:arm ratio) is, my biceps are too big.
well you are one of few newbies that dont want big arms. most do. in fact thats a reason that alot of people started lifting in the first place before they realized the other benefits.
Speaking from experience, doing bi/tri isolation's does not really affect recovery, takes like 10 minutes total, and levies a noticeable benefit on your arms.

>I dont want to look like JM
dont worry, you wont unless you take a massive cocktail of steroids

>>37542819
>no bro, not only is there less progressive overload, there is also less training frequency per muscle group!

Holy shit. Are you trolling me, or seriously this dumb?

Also "less taxing" means "not a big enough stressor to induce an adaptive response leading to an increase in muscle size and streng"

Novice routines are literally the least taxing possible routines, while allowing for optimum amounts of shock being induced to the nervous and muscular systems to catalyze growth

>>37525820
i forgot to put 2 portions of food in the fridge and left them out overnight are they still ok

I am >>37542872

>>37542830
you do not have small delts dude. your arms look good.
I noticed a huge difference in my tris after doing skullcrushers for a year.
granted, I started lifting with small arms...

>>37542830
Forgot my stats.
Chin up - lmao1pl8x3
Ohp - 140lbx3
Bench - 200x4 (pitifully bad, i know)
Hip thrust - 300x5
Forget what my row is, but it is pretty shit.

Bodyweight 175
Stopped training deadlift, it is currently weaker than my hip thrust.
Don't really skwat.

Yes i understand, i am a tremendous faggot.

>>37535104
>mixed grip
>chalk
>training grip strength with squeeze things.

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>>37542723
You didn't answer my question. How do you single arm deadlift? You hoist 100kg on one side of you body and step out of the rack, or...
To be honest, that seem a lot more dangerous than mixed grip.

Am I being trolled?

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>>37542615
>the rugby look is more aesthetic

Doesn't really suit my face, and I'm not doing it for aesthetics so much as I am health. To me, a gymnast has a perfect balance between strength, flexibility, and health. Being huge has health complications with your heart and such. Though I'd be lying if I didn't think pic related is the peak of male beauty.

>add in bi- and tri- isolations on each day

Why? Wouldn't I become a curlbro from having the additional arm exercises?

>incorporate lots of BW work into your programs

Okay, thank you.

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>>37542895
I noticed a huge difference in my tris after doing ohp, lmao.

No but seriously, i am going for kinobody delts in 2-3 years, so my delts are always going to be tiny, until i hit my natty limit.

>mfw all these salty DYELs think greg isnt natty, when he gives literally the best advice for natty lifters

>>37542948
Nonono.

Bar on ground with weight.
Grab bar in middle with one hand.
Deadlift weight.

Grip must be perfect placement or bar is tilt.

Doing one-handed muscle snatches and/or strict presses with an empty barbell is good for finding that midpoint balance.

Deadlift with left hand for rep, set down.
Deadlift with right hand for rep, set down.

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>>37542885
I didn't say less taxing, I said not taxing the entire body.
Also, while not the entire bod is trained every day, there's not necessarily only 3 days, which means training frequency won't be lower.

And Lyle McDonald's opinion:
http://www.bodyrecomposition.com/muscle-gain/reps-per-set-for-optimal-growth.html/

>>37543055
Lyle is talking about intermediate lifters, you dip.

>>37542948
https://m.youtube.com/watch?v=YTexgFBNpxw

>>37542872
>implying JM looks like he is on gear
Tip top kek

>>37543097
>using a strap for single arm.
..what?
Why?
For what purpose?

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If I fell for the 5 day bro split meme for the past few years, would it make more sense to switch to a beginner full body routine or since I have already been lifting for a while should I switch to a ppl?

>>37543054
Well, I still think that simple, two arm deadlift holds are better, but I guess we'll have to agree to disagree.

>>37543153
Switch to linear first, to use up any possible noob gains you have left.

>>37543189
How much do you lift?
You sound weak af desu senpai.

No offense. Genuinely want to know what your 5rm is. Pls no e-stat

>>37543083
Well yeah, I think we've long since moved on from the original question.

Plus, what about my other points?

All I'm saying is 6-8 reps won't kill the guy who asked the original question, and can possibly be better at hypertrophy, with the added benefit of him not thinking "Well, this fucking sucks, I'm squatting every day and doing a strength routine, while all I wanted to do is get jacked."

>>37543196
I'm on TM. My best was 2x3 @ 134kg

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>>37542615

Also, after doing some quick research places like http://looklikeanathlete.com/how-to-get-a-gymnast-body/#wrap recommend doing only bodyweight exercises. Do you think I should go with Greyskull+Bodyweight, or only one?

>>37543238
>under 3pl8 diddly
>on an intermediate
What?
You generally get 1/2/3/4 from a novice program. How do you not lift at least 3pl8??

Please refrain from giving deadlifting advice.
Thank you for not e-statting

>>37543224
No. I have not moved on from the original wuestion.

I was talking about novice lifters.

I work in 8-10 rep ranges, because i am intermediate.

Fuck you and your goalpost moving.

We were talking about the optimum way to get progressive overload as a novice.
P.s. And you were wrong

>>37543224
6-8 reps WILL NOT be better as a novice.

Sick of squatting? Try hip thrusts.

We all lift to get jacked.

Just do your due diligence and put 3-6 months of your 3x5s in, and at the end of it, you can do 3x8 and get incredible gains, because you are reppin 2pl8, and progressively overloading your muscles with volume.

Doing 3x8 sub 1pl8 bench just leads to zero progression and zero gains.

>>37542746
>disregard /fit/ memes, just do arm isolations, bro
>>37542895
>has no delts from doing arm isolations, and is mirin' noob gains

See kids? There is a lesson to be learned: arm isolations are for faggots and DYELs