/QTDDTOT/

How do I have deeper relationships with women?

>>37831092
Find women you can connect with, who love you as much as you them, and who are simply a positive influence on your life.

If a gym only has two places to do deadlift/squats/etc its not a very good gym, right?

>>37831064
"Those who speak, do not know. Those who know do not speak"

But you are tripfag so you are prolly dyel as well.

>>37831138
As long as you can do the lifts you need to, at a decent price, it is good.

Unless that place is packed and you can never use the squat rack or dl platform

Earlier during OHP I snapped some shit up between my shoulder/neck and now it hurts whenever I look left or move my neck too fast and feels constantly tight. What do?

The fuck do people mean when they say 1/2/3/4?

did the jews really do 9/11?

>>37831189
Are you me?
I tweaked my neck warming up with lmao1pl8
Took 2 rest days and did epsom salt baths with long soaks, and just slowly practiced neck mobility.

Felt amazing today until i did some burpees and hill sprints.

Kinda feeling stiff again, but not painful

>>37831259
no, but they knew full well it was coming and chose to do nothing to stop it

>>37831234
135lb/60kg overhead press
225lb/100kg bench press
315lb/140kg lowbar squat
405lb/180kg deadlift.

A pretty good bench mark to aim for as a novice, and your lifts will usually be close to this (at least your 1rm, if not for reps, but for sure 1pl8 ohp for reps) by the time you are ready to transition to an intermediate routine

>>37831064
been squatting atg for about 4 months and it is killing my hipflexors. I have APT should i just go parallel?

What's the cheapest place to buy Quest bars? Holy fuark joo guise, these things are literally figuratively better than sex.

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>>37831064
if I'm just starting out (3 weeks ago), gave up soda + fast food + processed shit. Began weightlifting 5 days a week with a 1 mile run each way to the gym those 5 days.

is it plausable my body weight has been stagnant because I'm gaining muscle and losing fat? I know 3 weeks is super early to be seeing any legit changes but I'm eating on average at a 900 calorie deficit (per the sticky calculator) and my bodyweight has just been staying the same.

6 ft 2 at 187-186 lbs.

Yes I weigh myself at the same time every day after my morning shit. .
No I'm not cheating on my new diet.

>>37831305
I've beat all those but the squat. Always wondered what people meant by it and why it was just so readily accepted as a statement. Thanks man!

>>37831305
>tfw when almost having 2/3/4/5 , just need my dead and squats

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So I'be heard pure cardio is terrible to do before breakfast.

What about sprints though?

>>37831259
>2001+15
>falling for the 9/11 jew

>>37831373

Keep it up. First off, yeah, body re-composition is totally legit - you can gain muscle and lose fat at the same time, especially if your hormones are all on the level.

The second thing to take into account is the physiological response that comes when you first start exercising. The body is going to hang onto extra water and fill glycogen stores it never had to worry about before.

Give it 3 more weeks - if there's no noticeable change in either the way you look or the numbers on the scale then re-evaluate.

>>37831447
Thank you. This is all just so new to me and I'm putting in so much effort I don't want to be 2 months down the line and learn "Oh hey, I drank TOO much water" or "oh, I was eating the wrong kind of chicken, so you wasted your time."

>>37831102
How do I TRULY connect with them?

>>37831508
Talk to them, how else?

>>37831508
They need to have similar interests and similar personality as you.

You're overthinking it.

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hi

does anyone have a source for using yohimbine? i heard it is a similar effect to an ec stack?

thank youuuuu

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Has anyone noticed a difference from cutting out all refined sugar (including bread) from their diet? Even keeping fruit to a minimum.

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Does anyone know of any antidepressants I can get over the counter that won't fuck up my ability to lift?

>>37831064
What is natty?

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So i just got pic related from one of my grandparents.

Is it a good read?

How far can you be before you get loose skin from weight loss?

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>>37831411

>>37831713
I've heard of people microdosing lsd as a way of self treating depression. you take like 10 micro-liters every few days instead of the like 100-300 that you'd use to trip. havent tried it myself but maybe something you might want to look into, definitly be a bunch cheaper than paying for actual meds

>>37831493

Yeah, don't worry about drinking too much water. It's *technically* possible, but that sort of thing really only happens within the context of marathon runners, "extreme eating" contests, stuff like that.

>>37831234
>>37831305

When they say this, they mean for 5 reps. This is considered the absolute bare minimum to be able to say you are "strong".

>>37831814
I've been micro dosing on and off for a few months and it goes one of two ways.

1) you feel connected with everything around you, you realize all the shit you thought was important and that's been bugging you is actually bullshit, and you come out feeling amazing.

2) you hide in your room feeling anxious as fuck because fuck acid.

as long as you keep the doses in check it's usually positive, but micro dosing can quickly turn into casual acid trips if you're not careful.

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I work a 9 to 5 and I'm usually pretty tired once I get to the gym, so I haven't made much progress in the last few months (not trying to find excuses, but it is what it is). I do SL 5x5 and when I do it on saturdays, I can usually get through it EZPZ, even adding weight, but then when I go after work, I'm literally never able to complete my sets. For example, I completed my bench workout with 155lbs on saturday, but then today I wasn't even close to completing it at 150. What should I do? I do sleep 8 hours a night but having to work out after work just kills me. I haven't missed a session but I feel like I'm just maintaining my noob gains. I can't go in the morning because that would mean waking up at 4am and I can't handle that.

What do? I'm ok with the body I have now but I'd still like to get stronger.

has anyone had the costco generic brand protein bars? I noticed them on a trip recently and their macros were competing with quest bars.
what I'm wondering is how do they taste and would they be worth a buy on a future trip.

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>>37831305

I'm a skinnyfat DYEL newfag and these numbers seem ludicrous to me. I can barely bench 50lbs and my highest squat is 70. Those are benchmarks for novices?

Fuck me.

>>37831911

I don't know, but I'd be interested to find out when you finally just take a chance and buy them yourself because nobody answered. I just tried Quest bars myself a couple days ago and literally figuratively ejaculated in my pants because they were so good. But they are SOOOO friggin expensive! If I could find a similar product for half the price I'd be all over that shit.

tips for increasing my bench strength?

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In week 3 of SL. What are the pros and cons of lifting every other day? i.e. instead of AxBxAxx, I'd do AxBxAxBxAxBx... Do you need those two days rest on days 6 & 7? Would it help anything?

>>37831908

Seems like, if you can handle it no problem on Saturdays when you're fresh, that you're too tired after work (either physically, or mentally) to really push yourself. Maybe some kind of preworkout supplement or caffeine would give you the kick you need?

>>37832007
Yeah, but then I can't sleep and it's a never ending cycle. I guess I was more or less venting.

>>37831907
how much are you dosing?

>>37831064
Is a 35% 50% 15% macro ratio good for clean bulking?

>>37832109
which macros do those percentages refer to?

Any thoughts on how to get my shoulders bigger? Mine seem to be disproportionately small. I've been doing upright rows, lateral raises, and shoulder presses.

>>37831406
whose this semon of demen??

>>37831742
'natural' ie. no roids, hormones, creatine and such
protein powder and supplements are a OK tho

>>37831996
Bench more

I think I pulled something and now when I squat it hurts when I go below parallel. What's a good squat substitute to do while I heal? I'm thinking hack squats, jefferson squats or zerchers.

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When I lift in the morning, should I eat before or after lifting? I'm currently lifting on an empty stomach and it's very unpleasant.

>>37832630
Then eat... Stupid... Fucking... Fuck...

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Does anyone have the pick two triangle for being natty?

I was reading up on barbell row technique and came across two conflicting pieces of information.

One says to line the barbell up with the end or your toes and pull straight from there
The other says to line the barbell up over midfkkt and pull vertically through

Which is it and why?

>>37832731
>midfkkt
*midfoot

>>37831570
>>37831570
bump?

>>37832731
If pendlay row, end of toes
Yates row middle foot because you essentially have to DL the bar up in order to get in position

>>37832659
big, lean, natty: pick two

>>37832731
mid foot. that's where it's going to end up anyway.

unless you're oly lifting, then start over the toes as it'll help you hit the positions.

>>37832750
>>37832761
i do the pendlay version. i was watching an alan thrall video and he says to pull from toes while stronglifts website says pull through midfoot. and i'm still unsure why either way.

>>37832786
toes

>>37832753
Thanks bro

How often can you squat and DL 85% in a month?

will bjj on rest days destroy my gains

>>37832906
15 each

How far apart should my arms be on bench?

>>37831508
Bench 2 plates or more

where does the bar need to touch when I do a regular bench press? Sometimes I have it on my middle chest, sometimes my nipples

>>37831189
I'm no doctor, but I've had that injury from wrestling before. It fucking sucks. It lasted a few weeks for me. Still hurts on occasion. I would recommend a doctor if you can, not a good idea to fuck with necks.

I'm lactose intolerant and I've been drinking 2 scoops of whey protein everyday for a while now. How much of that protein do you think has not been getting digested? I'm seriously pissed off right now.

Best exercises for gut and manboobs?

>>37833226
Sticky read*5

Newfag

How do you get rid of the gag reflex?

Two questions:

1) Do you enjoy bulking? What about it do you enjoy?

2) Have you experienced people treating you differently, for better or for worse, after you've made noticeable progress?

Is doing deadlifts and squats in the same day a good idea?

My quads are fucking destroyed

>>37833230
Reading sticky doesnt supply that information other than SS+GOMAD+MORE SQUATS
>>37833232
Tight grip with one hand
Desensitizing throat spray
Practice

>>37833248
1) Barely starting my bulk, so I don't really have an answer just yet.

2) At my worst, I was around 160 lbs at 5'5" and now I'm 145 lbs at 5'10". The treatment by other people is simply better. I have no regrets slimming down to a reasonable weight.

You should be more concerned about your own self esteem, though.

>>37833276
Yes it does. You want to lose fat, so go on a caloric deficit.

Spot reduction is a meme.

>>37833290
>Spot reduction is a meme.
I have the hardest time believing this
>have twig arms
>Work on arms
>can now lift things
>arms dont look like shit
>this logic doesnt apply to other things because sticky says so
Explain this shit

>>37833322
Spot reduction and fat distribution are two different things.

>>37833038
There should be a 45 degrees angle between your upper arms and torso. That far apart.

what is the best food for optimal height gains?

>>37833258
It's part of the Starting Strength base regiment, so it can't be that bad if it's meant for absolute baseline hungry skeleton beginners

>>37833338
So as someone who tends to have fat distribution at torso in the form of moobs and gut please explain
>>37833371
Sleep while hanging upside down

>>37833378
Caloric deficit. Lose fat through a cut. Lose enough fat until you lose your gut and boobs.

Post stats, what are we dealing with.

>>37833322
nigger you just proved yourself wrong, if spot REDUCTION was true you would have even twigger arms

>>37833386
>Post stats, what are we dealing with.
6'2", 165lbs, No gains at all, work a desk job
>Caloric deficit. Lose fat through a cut. Lose enough fat until you lose your gut and boobs.
I dont eat a lot as it stands but I will see if I can cut any more.

>>37833386
c'mon man, don't spoonfeed the newfags that kind of basic shit, the sticky is there for a reason.

>>37833211
Same guy here.

Can somebody look at the ingredients on one of these (they're all the same), particularly the part that says 97% whey protein isolate, and tell me what that means? Like does that mean 97% of the whey protein in this blend is isolate form or what? I'm just concerned that the reason I haven't been making gains is because I'm not digesting enough protein. Although I did some research and apparently even the concentrate is like 80% protein and very little lactose so maybe I'm just overreacting.

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>>37833413
I guess I care too much, even about the newfags

>>37833425
Forgot the link: http://www.sixstarpro.ca/products/six-star-whey-protein-plus/

>>37833408
Keep track of your calories, don't assume. Use the calorie calculator in the sticky and actually read the sticky this time.

While doing curls i grip the bar super hard to the point where the bar doesn't roll at all.

Every few days i end up putting too much strain somewhere in my left forearm and it causes shooting pain and i'm unable to do curls.

I've accepted the fact that curlbros are faggots. What is a better rounded set instead of curls?

>Fuck it, I'm drunk and just got home from work

Anyone banged a self claimed lesbian?

I'm going through one of those right now.

>>37833447
Hammer grip weighted pullups.

>>37831406
Sprints are cardio, so...
>>37831768
It depends on how fast you lose weight. >>37831908
Force sleep to be within your life schedule. Sounds like you need it, anon.
>>37831996
Lift.
>>37832436
If you mean bigger as in muscle then just do the shoulder exercises. Maybe pull-ups. If you mean bigger as in wider then you're locked down by genetics to have narrow shoulders.
>>37832630
Eat after, you don't want to vomit at the gym, do you?
>>37833464
No.

>>37831768
40 lbs at most I'd say.

I lost 80 lbs and I have a decent amount of loose skin. My belly button is like 2 inches lower than it should be despite having a visible 4 pack.

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Is it normal for only one side of my neck to show the hollow bit under the collarbone and not the other?

>>37832630
You will get used to it. I used to get sick if I ate before the gym but now I can eat a fuckton and not get sick. Maybe it has to do with strengthening your core or something. Either way, just slowly increase your food intake until you're able to go without feeling sick, working out empty is no good.

Sticky:

>Static stretching doesn't work
http://www.t-nation.com/free_online_article/most_recent/stretching_doesnt_work

>do these static stretches everyday
http://phraktured.net/starting-stretching.html

Please halp.

What would you guys suggest for someone who doesnt have access to a gym? I live in the tundra and have no space for a home gym.

Would it be okay if I lifted railroad ties or crates?

>>37833549
>I live in the tundra

Shouldn't you be more concerned with surviving? Working out seems like it would just waste the few precious calories you get from the moss you eat.

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>>37833565

>>37833565
I mean we have food, internet and other things out here but not really a dedicated gym.

Its also really cold most of the year so I cant really go outside and lift.

I will have to miss a week of lifting in August due to holidays. I'm doing SL and I wonder how should I start the next week after holiday. Do I continue incrementing like I didn't had that week missed, or do I repeat the last week of workout before holiday, then increment normally?

I've been doing PPLPPLx for a little while now and I've been Cleaning on my leg day and I absolutely love power cleans. Is there another day I can throw them in on other than the two leg days?

>>37834023
>Do I continue incrementing like I didn't had that week missed
This

>>37833575
can't you find a barn or open space in the basement?
latter would be ideal because you could lift during the winter

>>37834023
If you missed 3 workout sessions I would just repeat the workout you did before holiday, it's better to be conservative(to a degree) then aggressive with these things as it's much harder to get unstuck.
>>37834050
Why not just do a 70's or earlier Oly program? Since you will get upper body from bench and Presses as for lower body and back Oly lifts and squats will hit that.

>>37834137
I'll head to the oly thread then. Thank you

>>37834177
Just whatever routine they give you add bench to it, they're a bit of underage idiots there and don't understand that bench was used as an accessory when the clean and press was part of the Olympics.

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Are there actual health implications of getting all your protein from one source? I'm highly tempted to just exclusively consume whey for my protein since this shit is so cheap.

Good excercises for hams and glutes? Besides deadlift ofc

If you already deadlift, is there an alternative to hi/lo/front squats in order to get a full lower body workout?

Does anyone know if "muscle-wasting" is bad for you?

>>37831064
What is /fit/s opinion on stringers?

>>37834360
glute ham raise ;^)

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>>37831064
What kind of hyper-bench should I get? Why?
>pic related

Can you do all those """""tricks"""""" street workouters do on a pull up bar if you:

BP/S/DL: 200lbs

Or do you need to train, even after achieving these entry level stats, everyday like they do?

I'm currently doing
>Press
>Chin Ups
>Squat
>Curls

should I maybe do
>Press
>Squat
>Chin Ups
>Curls

to hit my biceps consecutively, or even
>Squat
>Press
>Chin Ups
>Curls

to focus more on my [dumbbell] squats than my [dumbbell] press?

>>37831754
It aint bad, just realize arnie is far from infallible, and unless you are on that acai berry enanthate, you should take his advice with a grain of salt

>>37831985
Like i said, that is a good goal for when you are ending your novice phase and transitioning to intermediate.

Since you very clearly just just started, focus on form, as this will increase the amount you lift drastically.

I wanna make my own weight gainer shake.
I know that oats is an easy source for carbs, and peanutbutter for fats or some oil.
What should I mix in for lots of protein? If i add powder, is there powder that is "healthy" as in, has all those amino acids?!

is a rowing machine a good way to cardiovescular in a good shape.
does it help some with muscle training

and generally is a good machine to use?

I've been doing SS for a month.
OHP: 18lbs
bench: 22lbs
squat: 55
deadlift: 55

I struggle to find women's numbers on the net. Does this look out of whack?

>>37835053
Whey from literally any reputable brand

>>37833549
Fellow (i presume..) alaskafag here.
Just buy a barbell and weights.
Fuck a bench. Fuck a rack.

Do hip thrust and floor press instead (use glute bridge to set up floor press)

Bar goes behind bedroom door.
Weights get stacked under the bed.

Bedroom is now a hallowed hall of gains.

Now we got that out of the way, time to read greyskull
https://a.pomf.cat/uyuwms.pdf

What do you do with your hands during lateral raises? I'm seeing conflicting information and, while inward rotation seems to be the most commonly accepted thing, I've heard that can impinge your shoulders.

>>37834690
The fastest way to do them, would be do strength training 6-8 months, then train gymnastic/calisthenic movements.

I tried bodyweit progression and made NO gains.

Lifted for 6 months and now i can
-straddle planche
-kipping muscle up
-front lever
-handstand push up
Can almost do a back lever, but it's not straight, only angled with my feet too high.

>>37835005
bumping for my post

>>37835168
Internal rotation forces activation of the lateral head of the delts.

..but it 100% will impinge you over time.

External rotation is 10000% safer.
But you have to (horror or horros) lean forward slightly, to get the same (arguably better) delt activation.

If it is too much in your front delts, lean forward.
If it is too much in your rear delts, dont lean forward quite as much.
If it isnt in your front delts enough, externally rotate harder.

You should be able to hit all 3 heads relatively well, and shift focus to any individual head you feel to be lacking

>>37835187
Press
Chin
Squat
Curl

Consecutivity doesnt mean jack shit for gains. If anything your biceps are still fatigued from chins, so you cant do as much total training on them as if they were more rested (i.e. The reason rest periods exist)

Upper body lifts first, as they induce less fatigue than fullbody lifts. And since they are hardest to progress on, you wanna be as fresh as possible for them

>>37835069
Symmetricstrength.com

-you count bar weight. Anyone who says otherwise is an idiot or a troll
-you are horrifically weak

>>37835235
arigato. insightful post famalam

>>37831508
Put your penis in their vagina. Then you are physically connected. See Legos are good for teaching you about life.

>>37835207
Cool. Thanks a lot anon

>>37835051
Whey.
Egg albumen (can just use pasteurized whites like rich piana does)
hemp protein is supposed to be decent, but imo overpriced.

Bananas is good carbs for shakes too.o

>>37834360
Hip thrust is better than deadlift or squat.

>>37831259
You stupid fucks are why the media is saying this is an anti-Semitic website. Good going retard strong mother fuckers.

>>37835279
Media saying things like this is good for keeping the normies out.

If you can't handle the bantz, try going to
>>>/r/eddit

>>37833544
Retards need to stop saying static stretching doesn't work. It works in the sense that it stretches your muscles. If you need to stretch in that way depends. I run a lot and if I don't static stretch, I start getting injuries.

>>37834412
Wut? Ya it's bad for you considering all the conditions to have it happen out insane amounts of stress on your body.

>>37834414
Tryhard/10 if on roids
DYEL/10 laughinggirls.png if natty
>>37834362
Front squat os an alt to high
Hip thrust an alt to low.

You can place your feet farther away from body on hip thrust to target quads more, if you didnt want to front squat.

>>37835308
It's a meme and not a funny one. It's like that banana cancer bullshit. It's not banter. It's pure fucking garbage.

>>37835350
cry more, dyel newfag.

This is no different then when 4chan was first on fox news as an elite group of le uber hackerers.

Arguably better, since 4chan got flooded with wannabe script kiddies and /i/nvaders

>>37835368
Use more fallacies next time. Frankly I'm disappointed in you. Do better.

I'm working out 3 times a week fullbody. I have 2 separate workout days. On the first I do 4xF NegatIve Chin Ups and on the second one 3x8 one arm dumbbell row. I also do on each 1 exercise for chest, 1 for legs and 1 tris/bis isolation, all of em 3x8. Should I increase the volume on the dumbbell rows if I want faster results to maybe 4x8? Should I also swap to incline dumbbell rows? What do you guys think?

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>>37835244
thanks mate, good resource.
the bar weighs 6lbs.... make of that what you will.

>>37831064
I've been sitting at a stable weight for years but recently I've started doing a few bodyweight exercises (basically just pushups and situps, 20x3 and 15x3 respectively) and chomping down about 25g extra protein a day. Will this have any effect? Also feel free to recommend any good bodyweight exercises (I don't have a bar for pullups though). For me the hard part's getting into a routine and I figure if I can do this for a while then I'll move on to the good stuff.

>>37835440
Kek, do you even know what logical fallacies are?
"""Bad""" publicity for 4chan keeps the normies and summerfags away.
Endof.

>>37835473
..novice or intermediate?
Stats?
>>37835481
..where do you find 6lb barbells?

>>37835501
If body composition is your only concern, do the villain challenge 1 from greyskull
https://a.pomf.cat/uyuwms.pdf

Page 49

>>37835538
novice
Dumbbell Press: 15Kg for 3x8
Dumbbell Bench: 18Kg for 3x8
Dumbbell Squats: ~15Kg for 3x8
One Arm Dumbbell Rows: 20Kg for 3x8
I can only do Chin Ups with a bit of jump momentum
178cm, 73Kg, 18yo
and I don't feel my back working a lot during the rows :/

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i keep running into difficulties with squats. i'm eating plenty and slowly gaining weight and my other lifts are progressing linearly (i'm a beginner).

the weird thing is that my leg press is progressing just fine, 5 lbs added every time i do it, which is 3 times a week, but my squats are always a grind.

i'm doing pic related program btw.

what can i do? my form isn't perfect, but it's not that terrible. even if my form was consistently bad, i should still be making progress, my squat would be below average, but there'd still be progress, but i don't even have that!

How much is 2pl8 in kg?

>>37835576
1pl8 = 1pl8 on each side of the barbell = 2x20kg = 40kg
2pl8 = 80kg
+ the barbell (20kg) = 100kg in total

>>37835576

100.

I'm doing the Texas method as an intermediate routine right now. I started a cut last week and was wondering if there's a point in hypertrophy days when losing weight?

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>>37835567
For sure drop this 3x8 babbyweight ninsense and do a real novice routine.. I recommend greyskull
https://a.pomf.cat/uyuwms.pdf
http://www.powerliftingtowin.com/greyskull-lp/

>but i want to train for size, not strength!
https://m.youtube.com/watch?v=xTDapcklnV8
https://m.youtube.com/watch?v=bRevyyFM82w
Not how it works (pic)

>>37835608
1000% yes.

Hypertrophy days still train strength, and help maintain progression.

You also might find this of interest...
https://m.youtube.com/watch?v=ud7CnPJcK6U

>>37835574
Have you done a deload?

>>37835627
I only have dumbbells bench & a pullup bar, so I can't really do a barbell routine. other than that, I guess the only thing close to strength training I could do would be for rows maybe 2x4+2x8, because I can't clean the weights all the way up to my shoulders for my press, and same thing goes for my bench. Tips?
>inb4 join a gym
can't before October~December

>>37835644
I would still peruse greyskull and starting strength (the books) to get a good perspective on LP

Outside of that, just try to add weight each training session, because that will matter more than whatever shitty db routine you can come up with

>>37835643
2 times, each time after i was unable to increase the weight for 3 workouts (i'd try one last time on the third workout and if not, i'd deload right that workout).

>>37835654
I'm already using adding 1kg every training session, that is ofcourse if I don't fail my goal which is 3x8. Should I however alternate the volume on my rows to something more strength orientated like 5x5 or some shit, since I don't have to get the dumbbell in a certain position to execute the exercise? Should I change from 1 arm DB rows to incline DB rows? Can't do much outside from that buddy.

>>37835669
..idk what to tell you mang, sry.

Just git gud lol.

And form can indeed stall progress

>>37835677
Drop the rep range to 3x5 if you have the weight to do so.

Other than that doesmt matter much

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Posted yesterday but no answer. I've lost a lot of weight and have been doing an upper body routine since March. Going to get skin removed in November. What should I focus more on?

>>37835688
> Just git gud lol.

well, i guess it all comes down to that.

i'm going on holiday for a week though, so maybe that'll reset everything or something. i hope at least.

>>37835696
I have adjustable dumbbells up to 41kg each, good shit
2x5+1xAMRAP? Do you think I should do incline rows tho or one arm?

>>37835725

just work everything mate, you're not in a spot where anything needs specific focus

>>37835564
Oh I like that, nice and simple. Thanks man, I'll definitely give it a try.

I'm in need of some advice with my younger brother.

He's a really big kid. He's only 12 and he's like 5'10" and around 220LB. He's going to be fucking huge when he becomes an adult. For comparison, I'm in my late 20's, 6'1", and only weigh 150LB.

Do you think I should be hardcore encouraging him to go out and run? He does look a little fat, but for the most part I think he's going to grow into his excess weight because he really is tall and bulky for his age, but I worry if he doesn't get into fitness now that he might just became a huge lardo when he grows up. His diet isn't particularly bad, he just doesn't exercise much.

Yeah, I know encouraging him to go out and exercise isn't ever bad, but I wonder if any of you have experience with having this body type or knowing somebody like this and what came of them when they reached adulthood.

>>37831713
st. johns wort
this will kill you if you mix it with LSD though, don't do that

>>37835856
5'10 220lb? Your bro is fucking fat. Tbh in that age I would tell him to sign up for the soccer or basketball team. Lots of cardio, lots of friends. In that age you don't care about girls and muscles as much. So if you want to see him running, run with him.

can you recommend me please a good push/pull and upper/lower split? are they meant to be done 3 or 4 times a week? i remember camb or quad saiyng that you should do them or at least push/pull with rest day in between basically pushxpullxpushxxpullx etc. or should i try another completely different program? i still want to get stronger but also look better. im above 1/2/3/4. thank you

>>37833447
Relax your wrists when curling, and switch to DBs.

Can you deadlift just the bar? No plates.

It's right down on the ground, and not sure if that's too low for a good deadlift.

Know any good neck strengthening techniques? All i really know is chin-tucks and headstands.

Currently 205.6lbs, started at 230 and my goal is 160lbs by December. What is a good amount of calories to eat per day if I want to achieve this? I've been trying to get into cardio but right now it's mostly just walking/jogging for 30 minutes, if that'll affect the intake.

>>37836167
Oh, i'm 18 and 6'1" too, forgot to mention that.

i have been doing an incomplete ss routine should i drop the exercises im proficient at and focus on the exercises i didnt do, for a while?

>>37836167
You don't need to count calories. Just eat good food, stop drinking soda, and keep up the cardio. Nobody ever got fat from eating too many carrots.

>>37836225
Yeah I cut soda and junk food from my life about a month ago, i'm just trying to lose my belly and love handles as quick as possible.

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>>37836225

>>37831713
I'm on escitalopram, same as citraplex or something. I'm getting more gains than ever really

>>37836225
yeah you can be a faggot and eat carrots all day

or you can take the minimal effort to count calories and enjoy some pizza and ice cream

How good generally are strength gains when eating at a fairly strict deficit? Obviously I won't see mass beyond noob gains but I feel like I'm struggling to raise my lifts much. OHP specifically has lingered at about 100lbs for ages.

I'm a beginner and thinking about starting to use proteins.
How much should I take and when is the best time to take the protein shake?

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>just had miradry done
>No more hyperhidrosis
>Take a break from lifting because of numbness in arms
>It's been a week and a half and my right arm is still on pins and needles and goes numb when i pick things up
>Should I just plow through the pain or will I hurt myself?

What's the best form of HIIT exercise? I'm looking to add some quick cardio to my routine, three mornings a week.

Best chest strap that works with the fitbit software? are there even any? I'm about to jump because my charge HR every now and then reads my HR as like 97 when I'm dripping sweat doing cardio.

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>>37831064
I have a bump just above my ass that won't go away. Doesn't hurt, can't pop it, nothing. It's just a 4mm-ish bump that won't go away for about a year now. What the fuck could it be? I don't pin.

I'm 18 and 130kg with extremely unhealthy diet.
If I start lifting right now and do it for the rest of my life what are the chances I'll be one of those guys with moobs? I don't want to have a slim torso but moobs.

>>37836547
Doesn't matter what time you have your protein shake.
If you're a beginner, you're probably better off just maximising the amount of protein in your diet for now. If you're ultra skelly, and really having a hard time hitting a caloric surplus, then try shakes.

>>37836487
If you're going for strength gains, eating a deficit isn't going to help you. OHP is always an especially slow lift to progress. Even at a pretty high surplus, it was always my slowest lift.

>>37836139
Answer to this please

>>37836139
>>37837204
Your form will be way off if it's that low. Use bumper plates to get the bar to the right height, or rest ends of the bar on something. If you're working at just 20kg for deadlift (why?) you want to learn the right movement before you move up in weight.

>>37837229
This is my first week of lifting. So I'm at a very low weight as that is my current strength. So I'm working on getting correct form.

But so far I've been using a core bag, which isn't too good. Was told maybe a bar would help. But I have no strength for much.

>>37836181
guys please answer this question,

On an other note, ive been taking l-arginine and have been filling my own capsules, is there any filling powder to add on to make absorption in my body better?

>>37837252
>So I'm working on getting correct form.
It's only correct form if the bar is the right height.

>>37837172
Pilonidal cyst.

>>37837172
pics

>>37837281
Will get a pt to look at my form and ask about some dummy plates. The core bag is roughly the right height

>>37837186
>>37837186

Is it okay to take preworkout/a bunch of caffeine 3 days in a row or will it ruin my lack of tolerance for the stuff?

>can row my bodyweight for 5 reps
>cant do even one real pullup
What is happening?

So I've been cutting and i dropped out a lot of unhealthy foods and have been eating mostly things recommended on /fit/
Namely yogurt, cottage cheese, chicken, rice, beans, greens and proton shake
Also only eating between 1500-2000 calories daily
Problem is that i haven't pooped in like 3 days except for this weird clear diarrhea that happend this morning
Should I add in some breads and potatoes to add bulk to my shits?

>>37837771
OATS

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doing ppl, on push day i want to emphasize shoulder and chest growth.

what would a good push day look like in PPL?

same question for pull day in relation to the lats.

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My OHP only goes up like 1kg a week
Should I hang myself?

>>37837789
I've never heard this outside of /fit/ memes desu
Does this mean oatmeal?

>>37837922
Yes, use steel cut or rolled. They fill you up more than instant oats

>>37837940
Thinks anon
Was the clear shit from not eating enough solids?

Should I do dumbbell shrugs on push or pull day on PPL?

>>37837963
My guess is not enough fiber
Oats = fiber and protein
Add a bowl to your diet and it should be good to go fampai

I've had a mild ache in my hips and tailbone after I did deadlifts on Friday. should I be concerned?

>>37838087
Could be sciatica

how do you estimate your 5rm from 3x5?

>>37838040
You shouldn't do PPL at all

What's the best and cheapest Mass gainer on the market right now?

I need some ideas. I'm a huge skeleton.

Are stomach vacuums a meme?

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Thank you in advance

Currently doing SL 5x5 in the hopes of getting to 1/2/3/4 - while this is my primary goal, I wouldn't mind being more aesthetic as well.

What exercises should I add at the end of my workouts to do so, and would adding them slow my progression?

Curls?
Tri pull-downs?
Pull-ups / chin-ups?
Ab work?

>>37832436
Rows with elbows tucked in, standing cable and bent over. Trust, brah.

>>37832928
Blow job juice can only ever help gains, bro. It's Protein.

>>37837857
Push:
Bench
Incline DB Bench
Flies/Cable flies
DB Shoulder Press ( or anything like it)
Lateral raises
Triceps
Triceps

Pull:
Horizontal rows
Vertical rows
Cable rows/other
Shrugs (or upper back thing)
Curls
Curls (other, like hammer curls)

I weigh 330 lbs and I'm 5'11". Obviously I plan to change this.

If you were me, what daily calorie intake would you choose. I'm sedentary as fuck and have less muscle than you'd expect; I would guess my TDEE is about 2500 based on what I've noticed working and not.

>>37838441
http://scoobysworkshop.com/calorie-calculator/
Simpleton

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30 second sprint x10
2 minutes rest

Am i supposed to walk or jog in between sprints?

>>37837020
Anyone?

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>>37837172
Its a cyst. Get a checkup and surgery asap, mine spread and took multiple surgeries. Its very common in men. Shave the area, too, my doctor advised it.
Pic related, my scar (shit surgeons)

Why do I feel like only my triceps are working when I curl?

Where do i look for cheap weight plates?

also i currently have around 110kgs and a 5ft 1inch barbell, is it worth me buying an olympic set instead and starting again?

>>37837290
>>37838758
thanks a lot brehs.

Will dead hangs help my shit posture and shoulder impingement?

am i fat? 195 lb, 5'8

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When you do a sitting OHP do you keep your back straight against the seat or do you curve it a bit?

Both ways seem like they could damage the spine. What is the proper form for doing a safe sitting OHP?

>>37831138

Mine has two racks and a DL platform. It's mostly Cardio equipment, but it's completely empty on weekends and cheap as fuck.

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I am never incredibly sore after leg day, despite high intensity. Am I gonna make it?

Is deadlifting 2 times a week for 5x1 too much? I've heard people say keep it to just one time per week, though I haven't had any issues yet

>>37839662
Legs hurt the most

Can gyno ever come back if you get it removed?

>>37839682
>yet

>>37839722
So cut it down then huh

I want to fast for 30 days, is it a bad idea? All of it with proper hydration and all of course, so I don't think I'll die, but could this wreck my body even in the short term in any way?

>>37839791
yes its a bad idea. dont fall for the fasting meme

>>37839707
Yes. Same way boobs get bigger after a breast reduction.

You haven't stopped growing or you get fat.

>>37839650
bump

If heavy squatting is an issue for me, how will a PPL routine work for me?

I'm a runner first, but I also like PPL. I tried HIIT and legs, but my legs would give out during the HIIT session.

It would be something like this:
Pull
Push
HIIT (sprints, tempo runs, biking, etc.) + leg calisthenics

>>37839734
Not him but no no no

You can deadlift a lot and not have any issues. I once ran a deadlift program that was
Day1
15 reps

Day 2
10 reps

Day 3
5 reps

And the intensity increased every week.

Right now I'm running sheiko which is a shit load of volume but low frequency
I do stuff like
1x5
2x5
2x4
4x3

Break

Deadlift from boxes
1x5
2x5
2x4
4x3

All different intensifies
All on the same day

You can deadlift a lot and you should

>>37839833
neutral spine. same as standing.

Doing stronglifts

At what weights should I move onto something else?

>>37831570
I used it for a month and compared the results to a month of the same calorie deficit/exercise without YHCL, saw absolutely no difference.Don't think there's enough evidence to suggest it has any effect on weight loss beyond placebo.

It's cheap though so no harm in trying it out for yourself.

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>>37836167
Google "TDEE calculator" and don't listen to people who say you don't need to count calories.

Can someone please check my form on my boxjumps? I'm afraid that I'm only tucking my legs underneath me and that I'm not actually jumping.

https://youtu.be/3QwvY3DLDZ4

What exercise crosses over to the overhead press like the lying triceps extension does for bench?
I've got a torn labrum, and even reverse grip benching is a bit taxing on the injury right now, so I'd like to focus more on my OHP until I can get help from a sports med or trainer that's worth their salt.

French press/standing Triceps extension?
Close grip OHP? Pressing overhead isn't a problem for the injury, and neither are lying Triceps extensions, just bench pressing.

Also, I know imbalances aren't a great idea, but what are some negatives that'll come with having a more developed back and a poorly developed chest? Usually it's the other way around, so I haven't been able to find an article online about it.

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I play drums for fun just about every day and work up a light sweat playing rock/hip hop/jazz type stuff.

I don't have a heart rate monitor and have been trying to guesstimate my calorie burn by putting my lmaoFitbit on my leg. The reason is because I'm eating at a surplus and don't want to eliminate it through an extra unaccounted activity. Is this a good idea or not?

>>37839848
Cool thanks, I'm just running 1x5 2x per week, increasing a little each week so not that intense

>>37839975
Bump

>>37839842
Honestly just replace squats with hip thrusts.

Ppl is for intermediates, novices would do well to stick to a proven novice program.

Also i would recommend U/L/U over PPL

>>37839995
As long as you are working your front delts (i.e. Ohp) you dont really have to worry about imbalances.

Most postural imbalances come as a result of shoulder imbalances (rear delt to weak compared to front delt or vice vera)

It should be noted many old timey bodybuilders never did any horizontal pressing (not even floor press - which while it did exist back then, was an unusual lift which didnt pick up speed until later (still became popular before roids were a thing, but eugen sandow never trained chest, afaik)

>>37840137
>he thinks playing drums for an hour burns significant calories
lmao

>>37838356
Asd in chin ups and nothing else

Vertical press - vertical pull
Horizontal press - horizontal pull

Literally all you need for upper body developments.

Chin up is best for linear progression

>>37840657
Drummer here, it can be a surprising amount of cardio, depending on what you are doing.

He said he was working up a sweat....

>>37839928
When you can no longer peogress at 3x5 and deloads wont help.

Then you need to switch to an intermediate routine (i.e. One designed for weekly progression instead of daily)

>>37839580
Yes, just make sure to
-use a pronated grip
-relax the fuck out of everything, almost like you are trying to use your bodyweight to pull your arm out of socket.

Dr. John kirsch wrote a book on the magic of brachial hangs, has ct scans of people he fixed without surgery and everything.

Amazing amazing stuff

>>37839960
well technically speaking you don't have to count calories to lose weight - it just makes diet more manageable and individual when you know what you can eat rather than eating standard plain chicken breast and broccoli or something

>>37839635
Most likely.

If you are above 15% you are a little flab.
If you are 20% or more, you are FAT.

>>37840750
You can eat a caloric surplus in chicken and broccoli.

P.s. If that sounds like your diet, you need more fats and carbs

>>37837277
>>37836181

>>37840741
Appreciate it, ill look into the kirsch stuff

>>37832928
If you are eating and sleeping enough, maybe not. But realistically if you want to progress in BJJ you should prioritize that and lift like 2x week in a way that will support your jits.

>>37840776
>You can eat a caloric surplus in chicken and broccoli.
yes.

you can also easily eat at a deficit on chicken and broccoli without measuring anything - which is the point, i.e. you don't HAVE to count calories.

>>37833408
6'2 and 165? don't cut you fucking retard.

What do you guys eat at night? I can't think of anything that is healthy at all to eat at night. I can't use the oven at night so take that into account.

>>37831907
Micro dosing can be really tricky to pull off. When I started I did it every other day and felt pretty fried by the end of the week. I would say do it no more than twice a week if microdosing, the few days after are the best for reflection. My real advice would be to take about half a tab and have a low stress day, good time and if you suddenly need to do something you are not tripping.

>>37841302
Stop memeing

It does not matter whether it is morning or night

Just eat whatever you would normally eat as long as it fits your macros

how do I avoid fucking my Anterior Cruciate Ligament - several friends have done it recently. any specific stretches/ things to avoid doing?

>>37838356
Right there on the site: http://stronglifts.com/exercises/

Dips workout A, pull/chinups workout B.

>>37838441
>guess my TDEE
You know there are calculators out there that will get you close.

>>37838790
Stop doing them while upside-down.

>>37839662
It is impossible to make it if you put your leg days so close to each other that you don't get horrible doms.

I recommend 2 weeks between leg days and try not to walk stretch or do any compounds with your legs in between.

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>>37831999
Beump.

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I did walking lunges yesterday. Normally I feel a burn but it's in an area and not a specific muscle. Yesterday all I could feel was my left glute maximus. I could feel it moving around and today it's really sore. Normally I'm sore in an area (legs, back, arms) but not in a specific muscle. What's going on?

What advice would you guys have for a really young person that wants to start lifting?

A question in regards to TM. Is the back extension on recovery day done only with body weight?

>>37841935
Diet and sleep, during high school or even middle school sleep is impossible to manage, but you have to find a way if you want to gain muscle. Also, learn to shove your face with healthy food, you will thank me when you are old.

fruits are good
but which are the better ones? like, the healthier ones or whatever

>>37831911
The chocolate ones are pretty alright but you can just feel the cancer when you're eating one and they each have like 15 whole grams of fiber.

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does anyone else feel fatter after doing cardiovascuar exercise?

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I've had to stop curling because I'm getting pain in my forearm around here.

Does anyone know what the problem might be, and what I can do for pull day instead?

>>37842265
Deload two weeks, try to avoid direct isolation bicep work, but continue doing things like pull ups and lat pull downs if possible. I had this same injury and it was gone within a week

Are meal replacement bars worth it if I'm lazy don't feel like planning some meals out?


Like for example I have a meal for breakfast, eat a bar for lunch that's 400 or 500 calories, then plan dinner.

Are they bad? Or does it depend on the bar?

>>37842294
What is life without curling?

I was planning on removing all curls for a coulpe weeks. I found that it was decidedly worse when I was preacher curling with the EZ bar. Not sure why, but I don't think I'll be going back to that after anyway.

At least it's only the second weightlifting injury I've had.

>>37842265
i had this problem. you're either curling too much or your form is shit

>>37842265
Reverse wrist curls for 3 sets of 50. Sounds weird, but get some blood flow going, and strengthen the forearm wrist and it makes a huge difference.I had that same pain, and it followed me for months, couldn't curl at all. Finally saw someone about it, and they just had me do a 5 min wrist/forearm workout before the gym everyday and I have never had an issue since.

Domino's carryout or delivery? Carryout is cheaper but kind of defeats the purpose of getting pizza which is not doing anything

Anyone here ever deal with a bad back strain?

I strained it 3 weeks ago, still stiff every morning when I get up but tapers down throughout the day. Saw a doctor last week and he poked around my back a bit and said to give it another 2-3 weeks although it doesn't seems to be getting better

Anything I can do in the mean time?

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My gym has hex plates and has these grey plastic trays you lay on the floor that the 45s fit in to. It does raise it off the floor by an inch or two but it does help with the bar creeping away from you when setting it down when DLing. Pros? Cons?

And yes, I know the plates are not six-sided.

>>37842480
make sure you stay active
maybe do some mobility work for you lower back and hips
'limber 11' is great and relieved my morning lower back stiffness and pain

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>>37842246
Iktfb
>Feeling your sweaty skin rub against you
>Feeling a bit of jiggle when you run
>Feeling like you look autistic

>>37842265
Stress fracture, take a fortnight off all exercise. Long term health is far more important than short term epeen

how fucked am i if i occasionally like to get a gram of speed (amphetamine) for the weekend for me and my gf so we can fuck like rabbits for 12 hours? the thing is im usually up atleast 24 hours and in that time i have zero appetite, and the same thing the day after. sometimes i have one like 2-3 days only drinking protein shakes. nowadays i always try to down some fast food on the hangovers though.

are there any way to keep this joy without losing gains?

>>37834282
Bump

Can I safely work my biceps everyday? Or will I hurt myself doing this.

>>37842603
you can't tell its a stress fracture from
>my forearm hurts

and "stop all exercise" is the dumbest advise ever. you should leave

How does rotisserie chicken compare to chicken I grill or pan fry at home?

I fuckin love that shit, but have avoided it since I changed my diet

Where can I find the average LBM for people of different heights?

I'm 6'2 and I've been loosing weight for a while but I can't seem to actually look lean. I originally though getting to like 170 would make me look super lean but desu I can probably go for another 10 and still not look the way I though I would.

I mean I'm definitely past the point of being skinnyfat so wtf is happening? I have friends who are at 160, look lean but can only lift like half of what I can.

>>37843586
Post pic of self

>>37842470
Carryout. Think of it as if you're paying yourself to deliver it in order to buy the next pizza.

>>37842380
Because barbell training only hits wrist flexors.

You should consider lowering the rep range, and building actual strength in your wrist extensors.

Good for not only forearm health, but aesthetics as well

>>37842470
Honestly pizza dough is SUPER cheap and easy to make. Takes 5 mins to mix, 40 mins to rise, and then you can start assembling that shit.

Just get flour and yeast, bro

Cut a chicken breast in half, wrap it in pizza, the macros are perfect.

Just lacking in fiber and micros.

So I heard that you can increase your core size with squats and deadlifts but does anyone know why this happens? Also which is better for increasing your core size, squat or deadlift?

My entire right side is dominant to my left (except my Left trap which is stronger than Right since its what gets trained easiest to make up for my weak left arm). I'm DYEL 6ft 130lb and can barely bench 60. How do I fix this? Been trying dumbbells where I can so I don't make it worse. Should I just up the weight on the left side and train until it seems about even or should I up the reps? Or just progress as I can and hope it evens out eventually>

>>37843704
Hypertrophy of the internal and external obliques, as well as other core musculature.

>>37843704
>which is better for increasing your core size

Fucking core workouts. Thats like asking if dumbell or barbell benchpress works your glutes more.

I work as a carnival ride operator for a friend's business, and i'm going to be out on the road for like 10 weeks or more. I'm currently taking hormones as a male-to-female trans, and I've been really trying to put together a workout routine for myself to help promote a feminine shaped body, but I'm having trouble finding good information that seems reliable.

Would anyone mind sharing any sorts of websites or personal knowledge on good types of exercises or lifts I can do on the road with minimal equipment? I'm not sure I can even bring along dumbbells with me because we try to pack minimally. Also, a lot of the sites I find are really dumb magazine-esque bullshit about looking like Jennifer Aniston or selling you stuff.

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I am 150, 160 pounds, 5'8 or 5'9, I've never worked out a day in my life. Can hardly do a push-up, or pull-up, or sit-up.

Realistically speaking, please be honest, how do I achieve Rando mode, and how long will it take? Obviously the pic is an exaggeration but I just want to get huge and wide as hell. I want to cosplay him someday.

>>37843512
>avoided it
Why on Earth would you do that? Shit, I have no counter space left, but I think I'm gonna buy a rotisserie like right now, I love rotisserie chicken so fucking much.

>>37843733
>>37843719

Thanks brosephs, I already do a good amount of core work, I do squat and deadlift about evenly, does one help your core better than the other?

>>37842354
Athlean X did a very informative video as to why this happens, I'm pretty sure the exact term is called forearm splints.

>>37843103
Thanks man, I've always heard people IRL saying that you should get your protein from a variety of sources, but since whey protein is such good protein I'm wondering does it even matter?

>>37844401
a protein's a protein's a protein. people IRL are stupid most of the time

How to survive rest days? Studying to be a trainer, Fitness is all I know / am interested in. But days I don't go to the gym really seem to feed the thoughts of suicide. What do?

>inb4 edgy teen hating self

No, I just really don't know what to do.

>>37845445
Find yourself a productive hobby. Develop a skill, start a book or movie series, or even just get yourself a job and start making yourself some cash.

Don't play vidya if you expect to take yourself seriously.

>>37843817
Read the fookin sticky.

>>37845478
See that's the thing. I have a full time job. I keep up with shows I like and read books that interest me as well as study. I feel like I should be satisfied but I still don't want to wake up every night.

Does anyone have that EC stack infograph?

New thread >>37845551
>>37845551
>>37845551

>>37833509
>>37832504
>Lift.
>Bench more
Well memed my bros you truly are some epic /fit/izens xD

>>37845542
https://www.google.com/search?q=%22ec+stack%22&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjAgtCX--LNAhUT2WMKHQF2AqQQ_AUICSgC&biw=1755&bih=888&dpr=0.8#imgrc=AcTIlPvDYltRyM%3A

File: Screen Shot 2016-07-07 at 9.54.33 PM.png (34KB, 432x138px) Image search: [Google]

34KB, 432x138px

>>37843953
Fuck yeah, rotisserie chicken!

how necessary for gains is calorie surplus?