/QTDDTOT/ - Questions that dont deserve their own thread

Is penis reduction surgery safe and effective? I'm 16"x12" and I lose consciousness every time a pretty girl walks by.

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is there any way to accelerate fat lost in certain areas when ur a fat fuck?

Or do you just keep losing weight and hope your body picks the right ones

>>37856299
The second.

>>37856299
There is no magic focusing point, just eat at a caloric deficit and it'll drop off over time. That is literally all there is to it. Working a particular body part will work the muscle, but it has little to do with losing fat in that particular part of the body.

I get this from people who tell me they do shittons of ab work and yet can't see their abs, it doesn't burn the fat off, only eating at a caloric deficit will do so.

>>37856299
>>37856255
>Read the Sticky

>>37856323

thanks, makes sense.

Will keep trucking along with the diet & exercise. Coming up on my 1 yr anniversary soon, and almost 80lbs post

is doing pullups a good excersise for my shoulders?
they refuse to grow, im lifting more but they arent exactly growing

>>37856392
just pump up the ohp

>>37856392
No.

Push press and face pulls.

>>37856401
im scared shitless of doing OHP, i literally never do it because i always feel im going to fuck up and drop the weight, i do it in the squat rack though, am i doing it wrong?

>>37856392
>37856392
behind the neck press, lat raises both 4x10-12, i tell ya ur gonna get cannonball shoulders

my biceps aren't as big as i want them to be, is there a problem with sliding bicep workouts every day?

how do i lose fat without losing a fuckton of muscle first?

are there any good at-home cardio workouts?

>decided to try squatting, because I heard it's great for lower body
>never truly felt 100% comfortable with it, but was ok
>eventually, it fucks up my knee and I stop
>now, over 4 months since I stopped squatting, knee still intermittently gives me pain, mostly when working out, but sometimes in daily life
>took doctor's advice to try slowly easing back into working it and nearby muscles, which helped, but it still bothers me
How the fuck I do actually completely recover? I only squatted regularly for a handful of weeks, and didn't think my form was THAT bad.

My family poor as fuck and my mom won't let me buy my own food. I've tried multiple ways to lose weight. Gym was a bust, fight club a bust, I don't have money for this shit. What can I do? Also, dat feel when you 6 foot 4 and 285 pounds.

>>37856414
You won't drop the bar on your head because if you fail, you won't be able to get it past your shoulders. And I do it in the rack too. Only way to get the bar in position since I don't know how to clean from floor.

>>37856453
you can eat anything and lose weight, it's just about how much you eat. eat 3 pieces of chicken instead of the whole bucket

>>37856453
I didn't see you tried eating less. Do that and read the sticky.

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>>37856453
Pic related, is me. Feel like I'm fucked.

>>37856455
This

OHP for the shoulder gains mate. Start out doing push press if it intimidates you too much (allows you to bend your knees during the motion), otherwise, stop being a pussy. As anon said, if the weight is too heavy it will not get past your shoulders.

>>37856468
I do try to eat less. Barely have anything for breakfast, have a good lunch, not that big of a dinner. I don't want to end up like my mother who is almost 400 fucking pounds. Went on an almost 2 hour walk today so I feel good.

>>37856488
Then eat less. Seriously read the sticky.

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>>37856255
I've read the sticky, I've studied muscle groups, scheduling days for lower/upper body, nutrition, supplements, what have you.

But NOTHING has stabilized my sperg tendencies. I can have a successful workout then get lost on 4chan for the next several hours.

Considering meds, but figured I'd ask if alternatives exist.

>>>/g/55477641

Anyone know if the ad for this is accurate?

how should i accurately weigh myself? i have an old rusty scale but i think its a lil off, should i get a digital one?

I've been doing SL for about a month now just to get my babbyweights up, can I switch to a size-based routine now?

i need to lose fat in my gut but also need to get some trap/shoulder/arm gains

how do i do this?

How many grams of protein do you guys eat a day? How many calories?

I'm eating 2100 calories, usually over 220g a day, hoping to get strength gains. I weigh 145, bench around 205, squat 240ish, deadlift 275. Will this work?

>>37856609
Get a digital one. Weigh yourself in the morning. The night before you weigh yourself, don't eat or drink liquids past 8-9 PM, or else you're going to retain that and get an inaccurate weigh in. Also, only weigh yourself about every week. Anything else is useless, as real weight loss/gain takes about a weeks worth of cutting/bulking to register real change.

>>37856488
Start counting your calories instead of just doing that stupid shit you're doing. And instead of just randomly eating less, eat less of the bad stuff. Cut out sugar and keep the protein.

>>37856630
By cutting but hitting your protein for the day

>>37856641
should i also get one with a decimal point or does it not really matter?

>>37856392
Do shrugs with dumbbells

>>37856661
Yes. If you can't see ounces, you can't see the subtleties in changing your bulk/cut. Some weeks may come by with only .7lbs change in a direction. Still relevant knowledge.

>>37856616
http://stronglifts.com/5x5/#How_long_should_I_do_StrongLifts_52155

what does natty mean

>>37856784
Natural, no enhancement supplements.

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Can I get big strong legs by only doing heavy BOX squats and regular deadlifts?

>>37857007
Just do real squats

inb4 my knees and poor rom

>>37856255
Is the time spent recovering in between sets that important? Why does it matter if I wait a minute or an hour as long as I'm doing the same amount of exercise?

>>37857050
When you wait, you recoup, which means more effective continued sets.

>>37857092
So longer is generally better? I thought people tried to reduce the rest time between sets.

>>37857007
I'd say do regular squats instead of "sissy box squats" and also throw in front squats with clean grip. Depending on genetics you may or may not need direct calf training.

>>37857050
Some people will say it doesn't actually help muscle growth, but 1 minute intervals are going to be much more conducive to getting a pump. Be a pump whore.

>>37857140
You rest long enough to be able to do your next set.

SHAGGY AND SCOOBY ALWAYS RUN AWAY SIDE BY SIDE WHEN FLEEING IN TERROR FROM A MONSTER IF A GREAT DANES RUNNING SPEED IS 30-40 MPH THAT MEANS THAT SHAGGY CAN RUN AT THE SAME SPEED THIS MEANS THAT SHAGGY IS THE FASTEST HUMAN ALIVE BEATING USAIN BOLTS TOP SPEED OF 27 MPH. HOW DO I ACHIEVE

>>37857173
So it helps to get a good rythm going? I can see that.
>>37857180
How do you know when you're ready - is it something you learn through experience?

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Er senpais, do my hands look feminine?

Injured my wrist a month ago. the pain disappeared and I completely forgot about it until last week when the pain came back. Should I be worried? Or should I wait it out. It wasn't as bad as when I initially got it, but now it's just annoying.
Occasionally, I'll have a throbbing pain on that wrist even if I'm just relaxing it, then it'll go away after 1 throb.
The source of the pain is in the middle of my right wrist, palms facing down

>>37857223
When I move my wrist down, I can hear something like my bones cracking. I do that to my other wrist and I hear nothing

>>37857215
>How do you know when you're ready
When my heart has stopped pounding and I've stopped gasping for breath are my criteria.

>>37857218
incredibly. Cut those fingernails Thai ladyboy

>>37857223
>>37857235
In general, when I get a mild injury like these, I just work though them. Unless you have debilitating pain that you absolutely have to get taken care of, do what grandpa would have done and stop being a little bitch.

whats the reason for putting a bumper plate on first when deadlifting? Does it somehow protect the metal pl8s you add on after or what?

is it okay to deadlift 3 days a week?

>>37857236
Works for me

How much change can I expect starting as a skelly in 6 months of dedicated work outs and a strict diet?

does anyone have this image of a ancient roman trainer hating on curls?

>>37857351
If you're skelly, don't be strict. Dirty bulk and lift hard as fuck. Just make sure you get like 200 G protein a day and eat hard as fuck beyond that. I started at skelly mode just like you and would literally eat until I was sick. Put on 26 pounds in about 6 months and stayed tight. Could easily put on 20 pounds of muscle in that time if you are a true auschwitzmode.

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>>37857377
>20 pounds of muscle in 6 months

but yeah, EAT BIG TO GET BIG CMON

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I get lightheaded when doing heavy lifts. Feels like I'm gonna pass out (and actually did once when deadlifting (100kg (dyel))). I've started doing cardio and I have can run longer and faster now. But it does not help with the problem.

Please help, I'm scared.

>>37857392
It's really not hard. I started at 120 lbs. think about how little 146 lbs is. Does not take long to make that transition.

>>37857399
Anaerobic cardio, like barbell complexes.

>>37857399
That happens to everyone mane. Arnold used to boast about how he would sometimes squat until he passed out. I've passed out before dl'ing

>>37857406
Do you seriously think it was ALL muscle?
as in lean body mass?

>>37857050
The short summary is that it's related to the same different kinds of stress that different rep ranges provide. There's a lot of complex layers to the energy supply to your muscles.
Give yourself plenty of rest, and your muscles are completely restocked, refilled with ATP and its storages full of oxygen and glucose too. This allows you to test your muscles to the limit of their actual work capacity, what you're doing when you lift as much as you can for a low number of reps.
Shorten your rest, and what you tax is the immediate energy creation and storage in your muscles. The glucose and oxygen storage and number of mitochondria. The same thing you test by doing many reps. (Since this leans on sarcoplasm, not only does this adaptation improve short term muscular endurance, it also increases size.)

(Take it further, do something continuously, and tax energy supply to the muscle from outside, the capillary density, and the heart and lungs. You're doing cardio.)

(Obligatory mention that total isolation of one kind of adaptation is impossible. Even if you're doing single rep maxes, you'll still develop some mass and even some conditioning)
(I'm also skipping power adaptation.)

So your rest length should be appropriate to the type and level of work you're doing. If you're doing 5x12 for hypertrophy, you want to compress your rest, down to 1 or 2 minutes between heavy sets.
If you're mostly focused on improving strength, doing sets of 1, 2, or 3, you want long enough rests. (The reason not to do hour long rests is because you'll cool down and lose the benefits of your warm-up practice. And because spending the entire day at the gym is silly. Though professional barbell athletes with a home gym sometimes actually split a work out into morning and evening halves to recover really well for the second half).

>>37857429
Probably like 5 lbs of it was fat.

>>37856453
Stop eating as much. Doesn't matter what your mom buys and she'll be happy with the savings.

>>37857415
what? please elaborate. isn't squatting and dling doing barbell complexes?

>>37857417
I know it happens to everyone but it seriously sucks that I am experiencing this at such low weight. i used to squat 120kg a few years ago, now im getting lightheaded at 70kg. wtf

>>37857442
best case scenario a natty can put on 20-25 pounds of lean muscle in a year

>>37857437
>Shorten your rest, and what you tax is the immediate energy creation and storage in your muscles. The glucose and oxygen storage and number of mitochondria. The same thing you test by doing many reps. (Since this leans on sarcoplasm, not only does this adaptation improve short term muscular endurance, it also increases size.)

then why do long distance runners have such tiny legs. i've read about this a long time ago and if i remember correctly there is a point when muscle begins to shrink for effieceny or something.

>>37857459
Shit nigger. Are you hitting that vulsalva maneuver when you're lifting?

>>37857490
Alright man. Believe what you will. I'm probably making things up over the Internet to a complete stranger. It's all a giant conspiracy.

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>>37856255
At what age do strength athletes typically peak?

>>37857502
no you just don't know what you're talking about

its completely possible for a skelly to put on 20-30 pounds in six months but you're completely retarded if you think more than 50% of that is muscle

>>37857498
i do, but im not pinching my nose. the air is blocked in my neck. my theory is that im tightening my neck and oxygen supply gets cut to my head (my face gets very red).

dont know how to fix it though. ive just tested and i get lightheaded by only bracing my core for a few seconds. it is not as bad as when im lifting though.

Was zyzz only that aesthetic coz of muscle insertions? How good do similar sized people look with worse genetics?

>>37857524
Do you have upper cross syndrome or forward head posture? That used to affect my blood flow.

>>37857522
As I said, believe what you want to. I have nothing to prove to you and if it helps you cope with your lackluster gains, you're welcome to your own beliefs.

>>37857561
dont know about UCS but i think i have forward head posture since my posture is pretty fucked up. how did you fix it?

>>37857608
Stretch chest, traps, back of neck. Reverse flies with bands. Rotator cuff work with bands. https://youtu.be/y4Wo095zPnc
In my experience, if you have forward head posture, you probably to some extent have rolled shoulders. Ie upper cross syndrome.

>>37857521
>those wrists
If that makes me cringe, does that mean I have poor wrist flexibility?

Went out drinking yesterday, I hardly ever drink.

I drank a lot, well I dranked through the entire day. It was a business teambuilding type stuff.

I wasn't really drunk though, is it possibly my liver has become very efficient to go through shit because of all the protein?

can someone explain the origin of the LONDON meme?

>>37857655
some monkey came up with it

I recently started just doing the 4 main compound lifts and pullups 5x5 every day. Will this see me through to 1/2/3/4 okay? Will I regret ditching isolations altogether? Is this a retarded idea?

>>37857655
I would guess it came from London or thereabouts.

>>37857663
Actually pretty accurate

I took 2 days off from working out and when i came back i benched weak as fuck and got sore the next 2 days which hasnt happened in a long time, my ohp was strong that day oddly

What the fuck happened

>>37857652
No

been waking up with a stiff neck for like 2 weeks. nothing about my pillow or bed situation has changed. I took a week off lifting and it seemed to help but it just came back today hard. the only difference between now and like 3 weeks ago was I installed my air conditioner. what do? it fucking kills all day. should I sleep on the floor?

>>37857644
More likely old dude has poor shoulder flexibility.

>>37857198
SS + GOMAD

Should I count the calories in the butter I use on the pan when I make eggs? If so, are there any low cal alternatives to butter?

am I the only one who eats fast?

whenever i'm eating out with friends/family I always finish before everyone else is halfway done (even if we have the same portions or mine is bigger than everyone else's)

Just moved to Japan and my company only subsidizes enough that I can go 4 days a month and it's 20 bucks every day I go thereafter (the fuck).

How fucked would I be if I just did my heavy lifts once a week and just buy dumbbells for the rest of the week?

Could this work, or should I just bite the bullet and pay the ridiculous price of /fit/ness in nipnongistan?

Im becoming a police officer and polygraph asks about cp, i used to browse /b/ so am i screwed desu?
Even if i answer no. Its not like it was intentional and predators should be hung imo.

>>37858521
I guess that depends on how the question is phrased. If it's "have you ever seen cheese pizza" you could truthfully say "yes, 'accidentally.'" Hasn't everyone...?

>>37858550
Most normies have not and they dont look at it lightly...
Its only normal to people who use 4chan
Im thinking i should just lie
Ive never willingly pursued it.

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Any exercises I can do at home to supplement my lagging OHP?

I'm stuck at 35kg (75lbs?) x 5, and even then most times I can only do 3 or 4 reps, cheating on the last one.

What can I do at home on rest days to get over the hurdle?

>>37858521
The polygraph doesn't magically detect lies, it detects your willingness to lie in a certain moment. And even then it's considered inaccurate at best, nobody takes it seriously (although maybe in your country they do).

Just consider that the meaning of the question is "Have you pursued cp on your own volition?", then saying "No" won't be lying.

>2 months lifting
>squats are hard as fuck now @90kg
>deadlifts are really fucking hard @ 120kg
>have to fight like a motherfucker for my bench now even though it's only @65kg
Does this shit ever get easier

>>37858583
handstand against the wall

after practicing it over a year my first time ohp was 55kg

>>37858662

Man, I hope I don't break everything in my body.

>>37858583
I was stuck at 37.5kg, I just kept doing them and started progressing again. Now I'm at 45kg

>>37858653

No, it only gets harder.
By the way, did you have lifting experience?
Getting to those numbers in only two months otherwise may be an indication of a too hasty progression, which means probable sloppy form, which in turn prevents proper muscle growth, which is why you're stalling.

>>37858687
No lifting experience.

I haven't deloaded yet. I've just followed the starting strength progression.

>>37858696

How did you get there in two months, still?
And yeah, if you have no previous experience, unless you worked some heavy labor job that probably means you have sloppy form, and your numbers are made artificially higher by the way your bones are bearing load on the exercises.

Ask your gym PT (Ideally more than one if they switch out on different days) to watch you while you lift to correct your form.
Just don't be discouraged when they expect you to drop half your weight once they correct it, it's perfectly normal.

>>37858704
Basically because rippetoe said to progress with 10kg each session on the diddylift in the beginning. 2.5kg each session on the squat/bench. Squat 3 times a week.

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>>37856449

How do you position your feet and legs ?


I have bad knees from 3 injuries while doing judo but i can squat so far without pain.
I do pic related.

>>37858704
I've already had my form checked also. Squats got easier when I learned to hip drive but still sucks.

Is it normal to be able to see your scalp when your hair is wet?

When my hair is dry it looks fine but wet you can see parts of scalp, worried about balding

A family member woke me up after only 4 hours, now I cant get back to sleep.

Did I just lose all of my gains?

Let me just check that I got this right regarding progression in 5/3/1.

When I start, and only when I start I calculate my 1rm for all core lifts. Then take 90% of that and use as the "base" number for every lift. Then I lift according to the plan, like 85% of the base number.

Then after a cycle, I add 2.5/5kg to the base number.

Am I correct?

>>37859167

Yes.

>>37858938
Lack of sleep only ruins your gains if it's common. A night here and there with sub-8 hours doesn't make a huge difference as long as in general you rest well. Might impede lifts the day after a night of little sleep though.

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I'm doing cardio and some light strength stuff (pushups, pullups, etc.)
Should I do both workouts on the same day and then rest one day or cardio one day and strength in the next?

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is there any hope beyond noob gainz without supplements and or /fraud/ ? I feel like I'm hitting a plateau, advice? should I try to bang reps out faster or time under tension/slow gradual reps?

>>37859407

Yes. It just gets harder.

You should generally be doing both. The heavy stuff is where you're trying to move weight as quick as you can (which still usually isn't that fast), the lighter stuff you can slow it down and crank up the TUT.

what does dyel mean

>>37859509
Did you even live

>>37859509
do your english literature

>>37857218
you wanna come over and give me a leg massage I'll give you $50 my upper thigh is killing me.

>>37859509
Drink your effin' liquor

>>37858583
do higher weight push press with slow negatives

I just got gifted a couple of temps of hemp protein. Should I switch to that or keep on using ON?

>>37859578
tubs*

>>37856424
Don't listen to this retard.
Behind the neck press is a one way ticket to snap city and rotator cuff surgery. When you have the shoulders externally rotated like that behind and you push up and down without weight, it already feels uncomfortable. Imagine doing that with weight.

>>37856255
Why do people on a 3000 cal bulk still need to supplement protein?

My father used to weightlift when he was younger and he helped me with his current routine. I started from a very frail skelly and have made good gains by now. The thing is, he said that i shouldn't squat over my bodyweight..? Is there any actual logic behind this or ..? Is he just trying to keep it safe because i know he has injured himself deadlifting.

Is getting high to increase apetite on a dirty bulk actually a thing?

>>37859828
More than likely trying to keep you safe.

Squatting is relatively safe with good form, so he may be seeing an issue with your form or something.

Or he fell for the squatting is bad meme

Is there an advantage to keeping your heels on the floor while benching? I feel like touching the ground with only front part of my foot makes for a more powerful leg drive and just feels more comfortable, but I don't know, maybe I'm doing something wrong?

How much should I take into account my calories burnt at my job? An average day at work I'm clocking in about 18,000-20,000 steps, something like 800 calories

250 or 500 surplus?

Do you guys isolate your front shoulders?
Or is it enough if you do dips and incline DB Bench Press?

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Im doing routine in the pic. It says 1-2kg for progress. My gym has only 1.25kg plates. So I would add 2,5kg every week to my bench. Should I do it like this way or another? And how much should I add on my squat and deadlift?

>>37860024
It's been done. Helps with sleep, too, if you pick the right strain.

>>37860084
Some PL organizations require heels down. If you're not worried about that, you're fine. Heels up can get a bigger arch, too.

>>37860150
>>37860209
Titrate to effect.

>>37860453
Get smaller plates. They don't cost very much.

>>37860262
I don't, but then again I'm not particularly impressive.

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>>37856255
Can I have the /fit/ opinion on this? A few of my friends say it works and the ingredients look legit.

Sticky says I should switch from SS to Greyskull after 2-4 weeks, or when Deadlift is a bit ahead of the squat. I am 2 weeks in and my dlift is around 13 kg over the squat. Should I switch or stick?

>>37858753
Feet shoulder-width apart, pointed out at around a 45 degree angle. Legs such that when I squat down, the knee follow the line of my foot from toes to heel.

I may have gone too low a few times, but I usually still had some space before my thigh actually touched my calf.

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Has somebody experience with ephedrine/ ECA Stack? I consider buying it from the UK because I live in Germany and here it's not freely available but in the UK it is, so I would buy stock before uk exits the EU. Is that really safe or am i likely to get caught?

StrongLifts 5x5 + 3x8 BB Curls + 3x8 Tri-Extensions + 3x10 Cable Crunches

should I add other accessories or would that be overkill for strength + aesthetics?

>>37856255
Any suggestions for 3-4 day strength routines (besides the ones in the sticky)? I'm a little tired of my current routine and I want to mix it up.

>>37860831
Sooo ICF? Anyways that's crazy volume for a beginner.

>>37858753
I'm not the one you replied to but I'm a complete retard and even after watching video after video of how to squat I still don't feel like I'm doing it right. Going by your pic I've been going as deep as pic 1 but using the spacing method of pic 2.

Brahs, I thought gluten was just a meme, man. Currently on a low carb (100g/day) cut with 1 carb refeed day (250-280g) a week. Ate like 250g of whole wheat bread along with some nuts and chicken for lunch more than 4 hours ago and still feel horrible, bloated and so full I almost feel like throwing up. Should I avoid wheat in high doses? Does gluten sensitivity actually exist?

>>37861376
Yes, you can be sesitive to gluten.
Try Ezekiel bread.
Maybe better.
Or better Carb sources.

>>37858178
PAM spray.
Non-stick cookware, provided that you don't keep birds as pets and other stuff.

>>37858583
Learn how to the press properly, and keep at it.
I started at 75lbs and after I watched a few videos and picked up a few ques, I'm up to 105lbs with no current problem progressing at about a month in.

>>37859658
They don't. You don't need as much protons during a bulk, unless skelly and using GOMAD.

I feel my spine cracking when doing hanging legs raise today. Is it normal?

Is there any benefit to drinking a protein shake on a rest day?

Lads, what the fuck is a oneitis?

The /fit/ lingo has changed.

>>37860660
trash
Now go away, infowars is shit
>>37860712
Not sure how it is in bierundkrautlande, but here in freedomland we just get it from bronkaid or other ephedrine/guaifenesin combo meds.

Just go somewhere and buy in bulk.

>>37856299
No way to do spot reduction, but know that belly fat is the last to go and first to come.

>>37856299
Yes, it's possible.
Crunches plus Sprints
Then some slow cardio.

https://www.t-nation.com/training/targeted-fat-mobilization

is there any point training for hypertrophy (8-12reps) when im weak and can only bench 40kg and squat 55kg, or should my focus be on gaining strength first, and then aesthetics and hypertrophy after. all I care about is hypertrophy

>>37862046
Hypertrophy training will get you bit bigger, but to get muscle you've to lift heavy.

My tips:
1. Big Lifts for 3-5x3-5 (Squat, Press, Pull) to start every season and some dead lifts around 10 total reps (5x2; 6x1; 2x5; 3x3) once a week.

2. Eat lot of protein

3. Bodybuilding Pump work. Gironda sets (8x8 with max. 30 secs rest) and superset stuff


For really big hypertrophy:
1. Get Strong!
2. Mass made simple by Dan John

Just started ec stack. Has anyone done it and have before and after pics while cutting. I can't find any on the interwebs. Current dosage is 25mg E 200 C 3x/day, 1000mg fish oil 3000mg l carnitine 1x/day. Is this okay? Im not working out as hard to keep my HR at a safe level.

I came to a conclusion that women who only do butt exercises at the gym are the equivalent of curlbros.

Yay or nay?

>>37862356
Butt exercises, especially done heavy, are "better" then Curls; but it's the same thinking.

Also, maybe women are juged more by their looks, so it's maybe less "wrong"

I know you don't turn into a bulldozer over night, but I want to look like a twink and be strong (think Bruce Lee-ish). How do I maximize strength and minimize hypertrophy? By doing baby weight for higher reps? Is that likely a complete waste of my time?

>>37862439
you train for strength and eat at maintenance. it will be hard to build much strength without any muscle mass to work with, though

I take beta blockers and SSRIs, will they fuck with my gains or performance in any way?

>>37862439
do some strengt Program (Easy strength, 5/3/1 etc.) plus Bodyweight excersises.

>>37856255
how un-/fit/ are potatoes? im visiting my mom and she makes the greatest potatoes, will the starch and shit make me fat again?

Anyone? >>37857521

Can anyone post the bf% chart?

Need opinions on my retarded routine
Switching to 6 days a week:
-bench+accessories
-legs+shoulders
-deadlift+abs+one handed farmers walk
-bench+some back
-legs+shoulders
-deadlift+arms
+every day leg stretching, try to run 5k+ at the end + farmers walk for grip
This is all on 1000+ cal deficit
My numbers are atrocious: 60kgx5 bench, 100kgx5 DL, working on squat form @60kgx5
I'm planning to finish this fucking cut some time this year after I manage to dig out abs and then hope the numbers will improve
195cm/83kg recovering skinnyfat lanklet

>>37862555
How much of what beta-blocker?
What condition are you taking it for?
If it's a more mild beta blocker like metoprolol at a low dose, then it shouldn't effect you too much. SSRI drugs shouldn't do too much either.

But if you have to take a beta blocker, odds are you shouldn't be lifting. Ask your doctor, or risk aggravating the condition.
>>37862569
Potatoes are fine, but it's the extra stuff with them that can easily add extra calories.
What do you mean by your mom "makes" potatoes. Is she a potato plant?

thoughts on D-Aspartic Acid?

>>37862643
10mg a day of propranolol for anxiety. I just get really fucking shaky around people.

How do I stop spilling my spaghetti when talking to girls? At the bar we hit it off, talk for a while, then I run out of things to say and theres an awkward silence, then I start saying stupid things or I just walk away without saying anything.

>>37862626
195cm 83kgs skinnyfat haha. I call bullshit on stats, im 192cm at 94kgs with abs showing. Been recomping from 115kgs Eat more and lift more and that routine looks shit. Stick with ss or similar and add accessories you got at least a few months if not more before you should even consider anything else

I never, ever, ever get sore.

Is this a sign I'm not pushing myself hard enough?

>>37860669
Bamp

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>>37862751
third year lifting, cutting from 115 kg
I've always been weak as fuck, because I never did any physical work ever and always had a sedentary lifestyle
I know this is very bad, but this is what I have

>>37862765
>Is this a sign I'm not pushing myself hard enough?

That fact that you can comfortably ask the question answers it.

Yes.

Only you can discover your limits.

>>37862152
thanks for replying, is grey skull a good program for me then?

>>37862825
3rd year with them stats? Guessing you fell for the old ss is a troll routine yeah? Stop cutting you got nothing to cut back to eat and fucking lift after 3 years I thought you wouldve learnt that

>>37862751
>tfw 191 cm @90kg with no abs showing
Fuck it I'm gonna summerbulk brehs

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>>37863164
>you got nothing to cut back
I am pretty sure I do tho

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6' 180lbs ~15% bf

So close to a six pack, barely visible.
How the fuck do I eat 180grams of protein a day on a college poor diet?

Also what would routine you do to really bring out the abs?

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Can someone check in on pic related for my plan to drop down to ~200 #s?

Macros seem ok?

>>37859555
I uh, wouldn't be against doing that.
Just please keep in mind I may brush against something between your thighs every so often.

>>37863278
>How the fuck do I eat 180grams of protein a day on a college poor diet?
Beans, tuna, salmon, whey, canned chicken, TVP, quinoa in a rice cooker etc.

>>37863118
Yes;maybe add some shoulder Work, but try to run it for some time. 6 weeks can be good enough to see, if it works for you.

Im at parents house for summer and the gym i went to is shit for lifting heavy.

The bench is too narrow and also too short. You can't put your head below the bar since theres no bench there unless you can bench heavy with head in the air so I cant unrack also get lat cramps from bench being too narrow.

There's no squat rack just some wobbly stand idk what you call it basically 2 vertical irons connected with each other with 2 horizontal ones which make it hard to unrack since you cant put ur feet under the bar just head so you kinda do some good morning to unrack.

idk why I wrote all this just wanted to ask how much weight to the lifts will I lose if I do phul or some shit that is mostly for hypertrophy so less heavy weight more reps for like 2-3 months ?

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>>37856255
ive got a webm of my deadlifts but it wont let me post them on fit, it'll let me post on wsg

either says the file is too large or is unsupported

>>37862564
>>37862439
That's what I figured. I've been doing Coolcicada PPL, but I haven't been very clear on how to progress. 5/3/1 and 5x5 programs have a clear progression system so I guess I'll hop on them.

>>37861299

Ask around, i got some pretty jacked guys to evaluate my form a couple of times.

If it's still not good, drop the weights until you can do the squat correctly.

>>37860696

Go wider ? not sure...
Outward feet fixed my problem. I would suggest to see a physician then.

>>37856453
Do you eat two plates? Just cut your soda and stop refilling, it works, but very soowly

After 2 weeks of SS my lifts are (not that good I know )
OHP 27 kg
Bench 47 kg
Squat 59 kg
Dlift 72 kg

Can I switch to Greyskull, or should I keep doing SS without accessories? (Sticky says to keep at it for 2-4 weeks or until dlift and squat are a bit different)

I've been doing SS as
Squat/bench/pull-ups
Squat/press/deads


Been working fine for 4 months but just realized it should be squat bench deads. Do I need to change?

>>37861650
Same as on a lift day: if it fits your macros.

>>37860599
>>37860453
My gym does not have micro plates. What else can I do to progress?

>>37861660
lmgtfy

>>37863425
Do the program as written, like everyone else. Build patience.

>>37863504
What's written is that I should do it for 2-4 weeks. I was asking if it was 2 or 4 judging my lifts, it's not about impatience.
Also I note that I already feel quite hard squatting and dlifting so I will probably have to reduce the weight to add every session.

>>37863336
ok thank you, you've been really helpful

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>>37862340

Protein dosage

After gym, I drink my whey protein drink amounting to about 40g of protein. When I arrive at home I eat 0.5kg of chicken breasts. That's rougly 140g of protein in about 1 hour. Is that OK or should I spread the protein intake?

>>37863654
it's fuckin fine m8

>>37863425
>Sticky says to keep at [SS] for 2-4 weeks
>>37863543
>What's written is that I should do it for 2-4 weeks
Not that I don't believe you, but I wonder if you might be misreading something. Can you link where it says that or provide a screenshot?

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Is rock climbing the best exersise for forearms? I went first time today and my forearms have never felt so good

I'd consider going regularly but my job involved drawing so I cant risk getting carpel tunnel from all the wrist strain

>>37863654
There is no "time window" in which you need to get your protons in. Any time that day is fine if you want to space it out.

>>37863766
Wrist rolling and holding heavy stuff are going to be the best.

>>37863278
Fat free quark if you have it. 60g of protein in a 500g container for $1 and it's 68 calories per 100g.

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>>37863751
It's on fitsticky.com, in the beginner, SS section. At least that's what I interpreted, but I might be wrong. Thanks for the concern tho

>>37863794
your interpretation was fine - deadlifting every session is mainly to ingrain form while over training isn't an issue since your strength will be low.

you don't have to deadlift, but you should consider putting a deadlift variant with your pullups - it doesn't have to be powerclean as Rip suggests, but you should pull.

>>37863794
Ah, that was phase 1 of SS. It's a multi-phase program.

>>37863794
either get the book (SS) or just stop now. there's no way you'll get anywhere by using the fit sticky as your main source of information.

>>37863337
then do some just-barbell-shit.
with that, you can become stronger than before the two months.
Power cleans and Push press, Deadlifts, Barbell-Complex

why do I go full vibration mode when I do planks?

When you did your first bulk, at how many lbs gained did you start to feel "fat"? How many lbs did you gain before you did a cut, and how much did you cut?

>>37863910
not sure why exactly it happens, but I know from experience that new exercises can do that to me, and it stops after doing them for a while. I guess your body just has to get used to the movement. or something.

>>37863910
A good plank has you pouring sweat and looking so purple that people get you confused with Rich Piana

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>>37863906
I have both SS and GSLP books. I wanted to go with GSLP because it felt more "complete", you know? But reading on the sticky it still suggested to start with SS to get my shit going, so I did that. It couldn't have hurt right? I was just guessing if it was actually fine for me to switch to greyskull with these accessories (pic related) or not.

>>37863295
Anyone?

>>37863963
GSLP isn't better, but it won't kill you to do it and it will get you out of the novice phase which is the goal of all these routines. you'll realize later why it would probably have been better to do SS.

>>37863963
(Only alternating between A and B so that some weeks I still deadlift twice)

>>37863963
GSLP is pretty good, but I'd still do power cleans if I were you. They have direct application to all the other lifts (ESPECIALLY diddlies) and to other sports.

Barbell rows, on the other hand, are an assistance exercise that only really have a training application for intermediate/advanced lifters (even if you're an aspiring bodybuilder.)

>>37863295
>speed: reckless

Woah, slow down there Reckless RIck, you just made me spit my milk

>>37863992
Not him but why is SS better than Greyskull?

>>37864010
Thanks for being unhelpful, faget

While doing a set of deadlift do you wait/let the weight touch the ground between each rep? If yes, how much time?

>>37864021
Not the guy you're asking, but efficiency.

SS is basically calibrated to stimulate maximum novice adaptation to training with the minimum necessary volume. Whoever you are, you can do it with NO modifications and make excellent progress in 3-4 months if you stick with it. It also provides the right dietary advice for different body types, has superior technique teaching, and deals with a lot of the other shit novices get stuck on because nobody bothers to tell them it.

GSLP is slightly less efficient but designed to be more psychologically rewarding (e.g. if you fail to make your new weight and have to deload, you can still hit a new rep pr on the AMRAP sets.)

You'll finish both of them in 3-9 months much stronger than when you started. On SS, you'll probably end up a fair bit stronger.

>>37864021
it has quicker progression on the main lifts which is the whole point of these novice routines. GSLP looks closer to what SS looks like towards the end of the novice phase, but until then, why limit your progress?

>>37864054
Yes. It's called a 'deadlift' because it's weight pulled from a dead stop.

Take a moment to 'reset' after each rep, go back to the floor, get your back and chest into the right position, then pull again.

>>37864054
it doesn't have to be long, but it should be enough that there's no bounce and no momentum left on the bar between reps. if you bounce your deadlift you don't train the bottom portion of the lift, and in the long run this means you can't keep your back straight when pulling a heavy deadlift off the floor.

Ex skelies, how long did it take you to develop an appropriate appetite?

I started of at 124lb,5'11 five months ago, I am at 138 now. Been bulking at around 3.3-3.5kcal a day for five months but I still need to force myself to eat for at least half of every meal.

It's weighing on me more than lifting itself.

Is there any point in cutting when I have severe gyno? No it's not fat, I had it when I was extremely skinny and have talked to doctors about it. It does look a bit worse when I gain bodyfat, but it still look stupid regardless.

Should I just bulk until I have money for surgery and reap some gains in the meantime?

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Is it common amongst professional bodybuilders to have a liposuction?
Or is a normal cut enough to reach stage form?

>>37864103
Reading the SS book it looks like after a few weeks, weight jumps in SS and GSLP are pretty similar. The only difference is GS doesn't squats every day and doesn't have powercleans. Am I correct on this?

>>37863910

its rapid contraction of the muscles, its a good thing.

Aren't you supposed to flex your glutes really hard when squatting? I watched a few powerlifters and weightlifters and I never notice it. It looks like they're sticking their ass out and not flexing it. Or are they flexing right as they pickup the bar so you never notice that "hump" you see similar to a deadlift lockout?

>>37864453
I never really flex when I do them just focus on keeping shoulder blades together so upper back is tight and also brace your core and hold breath till youre at the top again. I think you kind of flex glutes to unrack. Maybe Im doing it wrong too tho.

>>37864589

I mean, it just makes more sense to brace your entire body and it's almost never a bad thing to do so in compounds. I tighten my glutes and my quads when I do OHP for instance.

I train for muscle volume. Why should I do 3x(8-12) instead of 3xfailure, where the first set has like 14 reps, the second maybe 12 and the third like 8. Wouldn't that be better?

>>37856255
Is it better during a gym session to alternate muscle groups or do them in a row? For instance:

Back
Biceps
Back
Biceps
Back
Biceps

OR

Back
Back
Back
Biceps
Biceps
Biceps

>>37864724

Or lift heavier so first is 12, second 10, third 8?

It really doesn't matter though. You only start to lose efficency above 20-30 reps.

If I overload BCAA's will I need as much protein to grow and sustain muscle mass after my workouts + recovery. My thought was if I load up on BCAA's I don't need to take as much protein since my muscles won't need as much for recovering and growing.

>>37864177
Honestly I'd be happy with that for just starting for sure. When I hit 25 it was like my stomach just enlarged a ton. I started out where you were when I was about 22. Im about 170 now at almost 26 but I can pretty much put weight on or lose it with ease. Have done 12 lbs during individual months for bulks. Half GOMAD helped me a ton to get over the 4kcal a day mark.

>>37864177
>>37864809
And just think in another 9 months you could be around 158 if you push it. Give it a 3 month cut and you'll be looking pretty damn great for next summer. We're all gonna make it.

my routine is
Lateral Raise 4x12
front raise 4x12
dumbell press 4x12
and i want to change, what is some good routine that isn't this to make my shoulders look bigger?, its the only part im actually lacking

>>37865018

heavy ohp
dumbell press
front raise
lateral raise
rear delt something

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I see this chart posted all the time. What I *think* it indicates is that there is no such thing as a routine that is "better for size." Yet I see people talking about doing just that all the time. I'm sure I am missing something, but I'm not sure what it is. Help me understand?

Do you guys plan your daily meals ahead or just eat as you go and adjust macros as you see fit?

>>37865089

It's relatively new knowledge, and the training for size versus strength is so ingrained that it's hard to get rid of, but it will happen slowly overtime.Also fitness in general is ridden by broscience and old wives tales.

what is 40 pushups 40 unweighted squats a day going to do for me?

My gym just got a prowler sled, am I good to push this fucker around for cardio or should I take it more along the lines of a leg exercise?

is 1 month enough to gain 3kg of muscle, or is it impossible?

>>37856255
Had diarrhea and puked last two days(yesterday Only in the morning though) and today had none of that, also ate a bit more.

I lost 2.5kg from that, and I'm currently on a cut so I was wondering, do I keep my calorie intake level or do I do a mini bulk for a day or two? I ate like 1k kcals this past 3 days

>>37865143
nothing

>>37865298

what is water weight

you'll probably jump back to your normal weight in no time

>>37865492
been drinking loads of it though so I dont get dehydrated

and what about my diet, should I eat above mainetenance to compensate or just keep at it like it was before?

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how long did it take you to hit 1/2/3/4?

I've been doing weightlifting and 15 minutes of phase 1 HIIT on mondays, tuesdays, thursdays, and fridays. Am I doing something wrong?

>>37865580
1 year

>>37865143
Will help your muscle endurance a little bit. They won't make your muscles grow in the slightest however.

Is compounds + an acessory here and there and low bf% enough to get big and aesthetic?

/r/ that guy that only did SS with pull ups with dips and looked nice, it even had circled the areas of which lift trained

>>37864261
Nah they just use drugs like DNP to drop weight fast.

>>37865776
bulking? Ive been lifting 1 year but mostly cutting so its hard af to add weight. I reached the squat tho close on ohp not close on the other 2

Gonna buy a jump rope to fuck around with at home for my rest days. Any tips/routines?

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>>37865871
This is a cardio program for any type of cardio
find so something to use as a timer

>>37864633
for ohp its good to do that so you dont hurt your lower back but idk about squat

Are compression braces for your knees a meme? I've been practicing squatting a lot but still will get pain in my knees a few hours after.

Is it okay to eat baby food? It's delicious and it seems its packed with vitamins and nutrients

I'm eating cerelac bolacha maria and shits goat

>>37866221
what the fuck is wrong with you

>>37866253
what?
I decided to buy it from nostalgia memories and it tastes as good as I remembered
It's basically powder + milk, its like a fucking protein shake instead the consistency is different

Going to the gym for the first time tomorrow.
Friend recommended SS and showed me Alan Thrall's 'How-To' vids for squatting, OHP, and deadlifting. Alan goes over the high bar and low bar squat, and SS just says "squat." Which do I wanna do? Does it really matter? I've been practicing form with just bodyweight and I have difficulty not bending my torso with the high bar.

>>37866269
>I decided to buy it from nostalgia memories and it tastes as good as I remembered
you remember baby food? how old were you still eating baby food

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>>37866092
p-please respond someone ;_;

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Ectomorph here who has gained 45 pounds over the past year, now I'm really excited to start my first cut because of how easy it is for me to lose weight. I read the sticky but I still got a couple questions.

should I take
>creatine(I heard it's only for bulking)
>BCAAs to retain muscle
>glutamine

should I cut milk?

and I'm trying to cut down 8% of my bodyfat which should be roughly 14 lbs of fat, so assuming I'm working out and swimming 5-6 days a week would it be bad to be losing 4 lbs per week? I can do this easily but I'm worried it might kill my gains because of losing weight too fast

thx to whoever can help me out

>>37866414
I have some strength shop thors I use. They seem help my knees feel better during leg day and seem to help my recovery

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How far from 10%bf or what bf am I currently at?

Pic is me, I'm 5'10 and 160pouds my lifts are all past intermediate, I was skinny fat, bulked wrong(gained too much fat than I should) and now been shedding the fucking fat away though I got a lot of muscle and strenght

I want to finally end the cut once I'm at 10 and bulk so I dont look small like in my pic, unless I have a pump where it makes me look like I lift

>>37866304
Whatever you find easier to perform and maintain proper form on is the one you should stick with. When you get more advanced, try rotating between high bar, low bar, and front squat.

>>37866490
I don't think you see the same body that actually exists. Tbh, you don't look like you lift at all.

Is it typical for whey protein powder to be higher in calories? I have MuscleMilk because it was cheap and affordable, however, I'm on a 1500 intake, and 2 scoops is over 300 calories. Is this normal of all powders, or just some?

>>37866528
Depends on the calories to protein ratio. Two scoops for plain bulk whey has about 200 cal/38 g protein.

>>37866546
MuscleMilk is 32g/300 cals, but it's flavored.

>>37866526
>unless I have a pump where it makes me look like I lift


I don't think you can into reading comprehension desu

is it normal for someone new to experience strain on the lower back muscles during a goblet squat, with next to no strain on the quads?

im fairly new to lifting, and ive just started trying to work squats into my routine, problem is all i have is dumbbells, so i figured id try and squat 25kg that way so im at least doing some proper leg work. im going a bit lower than 90 degrees, but not so far as for the back of my legs to touch, and i think im keeping my back fairly straight.

Why do I feel a burn on my forearms while doing bench press?

>>37866520
>rotating
Last couple days I've done one set high, one set low bar. What are the pros/cons of doing that vs. high one day, low the next?

>>37856255
What are good assistance lifts for SL 5X5

>>37866859
I stick to one type of squat per workout and I squat multiple times a week. I feel like this allows me to focus on the form better than switching every set. Experiment around but if you're a beginner, pick one, and get good at it

20yo F here,
I've been weight training since January, new year's resolutions and all that. Went from not being able to bench the bar to doing reps at 70, except the thing is I've been at 70lbs for at least the past 2-3 months. I can do 5x5 but if I ever try to bump it up to 75 I can only end up doing a few reps. Any advice?

Longtime skelly here. Used to 420 blaze it to force down more food but had to quit cause of work. Now I struggle to down even 2000 kcal. How do you bigass motherfuckers eat so much?

Does molly really kill gains?

>>37867096
add accessories, do pause reps, do more reps, and be patient. Sometimes that shit takes a couple months. Also, eat more and sleep more is the best solution.

>>37867187
high-fat quality food and a trained stomach

Add some butter and olive oil (be careful, take your time, your body has to adjust)
cheese
Milk
shakes
Peanut butter plus banana

Rice plus eggs and some fruit as the foundation
butter to it, some cheese, oilve oil for the vegetables...

Anyone know how to take yohimbine correctly, especially with an ECA stack?

I think I remember seeing an infographic, but if you got it memorized, I ain't gonna complain.

>>37867096
Partial reps or holds to get your base strong enough.
Military Press

read some bench press articles by Dave Tate.


also try 75 lbs with a few reps.
if you just get 3x3 its okay.
work up from there

Does cutting while still growing affect maximum potential height?
At what age does the average male stop growing?

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How do I achieve this

>>37867992
Stop eating

As we know, your body loses muscle while on a cut. Is this primarily because:

A. Your body needs protein, which it's obviously out of already if you're at a deficit

or

B. Your body just thinks it doesn't need the muscle anymore, because you're losing weight, so it gets rid of it to save energy

>>37868159
C. You aren't lifting hard enough

>>37868113
In the process already, Would I also need to do a lot of chest/core stuff too? I've never lifted weights or anything like that

I did read that when restricting calorie intake you lose muscle more than fat, would this be prevented by eating more protein and doing those muscle exercises?

>>37868177
Only do chest flys and some ab exercises.
DO NOT train your arms, back, legs and shoulders at all. Only isolate your chest.

>>37868176

Which is just another way to say B.

I purchased a digital scale a few weeks ago. I noticed something. I usually scale myself like 4-5 times to make sure something didn't go wrong with my first readings. Usually I always get the exact same weighting (with a few occasion where I get a different one on the first one, but the next 3 are exactly the same).

However, after that series of measurement, I usually use a weight to see if nothing's wrong with the scale. Always get the same reading for it : 19.6 lbs. And it's after taking that measurement and that I go back on the scale that I get different results from my first series, sometimes the difference being as high as 0.8 lbs. So I just don't know if I should trust either the measurement from the first or the second series of measurements.

I know that in general I shouldn't care that much about a 1lbs difference and only focus on the trend of my weight in general, but it bugs me a little bit.

>>37867992
>would go to fit but there all roid rage faggots lol

gtfo of here

I want to do a 2 day split
how do I split up DL/squat/bench/ohp?

I'm assuming ohp and bench should be on different days since they use similar muscles . should I do bench on squat day or Deadlift day?

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>>37868202
ok thanks! would you say using a rowing machine would also be a good idea? not sure how much it works the arms but I've read that it works the chest and core.

>>37868233
I'm from an /fa/ thinspo thread and people usually suggest questions like these be posted to /fit/ i'll be gone soon faggot

Anyone knows anything about how to train one self to become flexible? I've always wanted to become gymnast level and just being able to bring my legs behind and head and shit.

I'm wondering, for one, how long it would take in average for an average, non-flexible guy to reach that level, if there's even any hope for someone starting in their adulthood anyway.

>>37868261
Stay the fuck away from the rowing machine
too much back
too much arms
too much legs
basically too much everything but chest

>>37868301
ok gotcha

so I just drank a shake with about 4 cups of blueberries in it
how much diarrhea is in my future?

I already went the gym today. I'm not sure what I should do now.

Aight bros, some back story.

I started working out on 6/15/16, my stats then were
Bench 95 3x5
Squat 95 3x5
DL 135 3x5

Today is July 9th(Saturday, I worked out yesterday on Friday but a friend came over today. So I decided to ruin my SS routine and do an extra day with all 4 lifts with as much weight as I could

So I did
Squat 155 3x5
OHP 95 3x5
Bench 155 1x5 135 3x5 155 1x5
DL 255 1x4 275 1x1
Only thing I failed was the DL at 275

Do I continue from where I left off on Friday, or do I just continue from today? I wasn't supposed to work out today, but I did since I had BBQ with a friend and we got a bit drunk.

>>37868622
Also, how to fix anterior pelvic tilt? My ass is trying to highfive my back and my belly is kinda bulging out.

I've been doing

RDL to warm up before DLs
Stretching my hips(3 stretches)
And stomach vacuums+planks

Anything else to fix my posture quicker?

Dropped a can on my toe two days ago. Toe hurts if I put pressure on it but nothing too sever. The nail is slightly blue tho. Safe to squat tomorrow?

>>37864307
Bump

>>37869873

>>37865130
Thanks Anon. It is really prevalent and widespread.