QTDDTOT

>>37972021
Are you eating 500 calories above your TDEE? What's your body weight? What's your lifting routine?

You might want to make your own pasta sauce if you have time to cut back on the sodium and sugar, but that's not necessary.

>>37972021
10/10 diet.

>>37972021
If you're having a hard time making gains, don't be quite as concerned as eating so healthful. Add some calories on top of what you're eating, however you can. Try a smoothie.

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>>37971128
>You should bulk first
>You should work out and eat first
I'm confused.
I'll get a simple scale then, thank you. What do these things usually cost? Prices are all over the place on Amazon.

Should I go to the gym when I'm sick?

>>37972093
No, I'm basically running maintenance I think. I'm 6'5";
~190 lb;
Stronglifts 5x5

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>>37972021
6 months noob here.
I'm getting tension in my neck when using the pec fly machine. It's like the frontal muscles near the base are being pulled down. Am I doing something wrong or is this normal?

>>37972608
I've been doing Stronglifts for close to 4 months now and have noticed subtle changes. Is stonglifts all you do or do you add other routines to the workout?

>>37972770
I add accessories every day.

>>37972021
Is it okay to replace rows with close grip landmine rows? Normal bent over rows have been a pain in my lowerback/hip and I can't seem to get them down.

Also have limited equipment, and can't T bar or seal row.

can anyone post EC stacks image? googling it gives me either supp bottles or random diagrams

>>37972436
If you do you better be wearing a surgical mask, nitrile gloves and using hand sanitizer as chalk.

>>37972436
Rule of thumb: If you are able to go to the gym you should work out
But don't push yourself so hard
Remember, the key is doing it regulary

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>>37972988

>>37972886
It is pretty normal to bot being able to do all exercises without pain
I for example snapped my shoulders so I can only do pulling movements with underhand grip
Beginners often have chest pain when doing dips
You always have to work around the pain
This is all no problem as long as you can do the big 4 without any pain

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>>37972831
Different anon, but speaking of which, I add chin/pull-ups and dips. I have been doing chins one day and pullups the next (meaning I only do chins every fourth day and pulls every other fourth day) so more than a week goes by between the same exercise. I progressed in chins, but got the exact 2/2/1 (pls no bully) the second time. MY QUESTION is: if I want to do both chins and pullups, is this the best way to do them? Or should I alternate sets of them when it's their day(s)? Do one then the other on their day? Please don't tell me that...

>>37972629
seems like pussy-pain to me and you're worrying way to much. It will pass

>>37973619
>the second time *in pullups*

>>37972629
>>37973635
It's probably just a cramp. I got the same thing yesterday.

>>37972629

Just do DB flyes. Use low weight, high reps. Get form down. You won't feel weird stuff because you won't have a machine locking you down into a possibly uncomfortable position.

>>37973619
I simply don't have the energy to understand you. Why don't you write down how your routine looks like and try to make your question sound easier
>adding dips to SL 5x5
Thing is, you work your triceps on bench and ohp way more than your biceps on pulling movements, even chinups
So to add dips to 5x5, wich is to much volume in my opinion anyway, is just plain stupid

>>37972021
substitutes for leg curls?

>>37973858
>GHR
>squats
>deadlifts
>back extentions
>good fucking mornings god damnit

Been doing SS with accessories but recently tore my meniscus doing something else.

right now anything involving my legs is out of the question. I'm going to keep working with bench/seated ohp/dips/chins/rows.

What other exercises would you guys throw in just to try to slow my loss of muscle while I recover?

>>37973902
backextensions
ab work

I feel sorry for you, man

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>>37973619
>>37973817
Allow me to rephrase:
SL is AxBxAxx
Dips on day A. Chinups/pullups on day B.
Have been alternating chins and pulls on each day B so:
DxCxDxx PxDxCxx where D=dip, C=chin, P=pull
I progressed on chins but not pulls after 2 rounds. Should I continue as is?
Options:
Alternate sets of chins/pulls each day B?
Do three sets of both on day B? (least personally desirable possibility)
Drop one and focus on the other? I'd much rather do chins only, but the general consensus is pullups are the "better" exercise.

>>37973976
Doesn't matter so much
Just pull your ass up any way you can bust more controlled reps

>>37973889
squats, deadlifts, back extensions and good mornings are no substitute for leg curls, there's no concentric knee flexion in those exercises

>>37973902
hip extensions? get dem gl00tz boi

>>37973976
Focus only on chins. Heres why
You move the weight (yourself) the same distance in both chins and pullups, but it is easier with chinups, right? And that means, chinups work more musclemass. You can use more muslce fibers and therefore get more shit done
>pullup superiorty
I think the whole "pullups give you V-shape" is a meme. I only do chinups and have pretty wide lats

>>37974113
Pullups look more alpha tho so there's that.

>>37974121
are you
>>37974075
>>37974081
?
You're annoing

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what's a "stabilizer set"?

>>37974155
No, but that person is right. Doing more pullups properly will allow you to be able to do even more pullups, and leg curls cannot be replaced with squats, deadlifts, back extensions or good mornings.

>>37974075
>Doesn't matter so much
>Just pull your ass up any way
No, you retard. Always keep your shoulder blades rectrackted and lift your chest towards the bar. Both of these are more important for muscle development than whether you do chins or pulls.

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I am a karateka and went to the gym for the first time after a few years yesterday. (And the first time after having discovered /fit/)
I hadn't had doms for a few weeks now after karate training (mon, tue, fri), so I figured I should do something more.
I did:

deadlift 3x8-12
bench press 5x5
squats 3x8-12
cable pull down 3x8-12
dumbbell ohp 3x8-12
cable rows 3x8-12

I feel like I am dying. I crawled out of my bed filled with pain, feeling like an old man. T-thanks fit.

Is this routine ok for a beginning?
I want to change the 3x8-12 to 5x5 once I really get a good feeling for the exercises.

Also: Is this body realistically achievable with this routine? Even until next year?
I am skinnyfat right now. I can do about 45 push ups - which was my measurement of strenth until now - and weigh about 85 kilograms, with about 25% bodyfat right now.

>>37974170
he's not right. your routine doesn't knee concentric knee flexion. the exercises mentioned are perfectly capable of training the hamstrings.

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>>37974113
I think I love you. Plus, like the previous anon said, I'm getting plenty of tricep work, so I should probably focus more on the biceps, so hello chins!

>>37974191
>Why even do bicep curls? Rows and chins will work the biceps enough

It's called Isolation numbnuts.

Besides, it's not my routine. And learn English properly.

>>37974170
The knee flexion guy is right of course, i was talking about the gl00tz guy
But I realize I'm just being a mad cunt

>>37974191

Hip extension can't fully train the hamstrings, on account of the short head not being used in hip extension. It's purely a knee flexor.

>>37974155
And you're misinformed.

>>37974199
>I think I love you
tfw I'm also the previous anon

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I'm on a bulk. I've even eating a lot of these, like 3 everyday.

I don't think it's that bad for me, because these 1200 dirty calories are still pretty clean and let me eat another 3800 that are clean.

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The REAL and ONLY reason why? Lack of testosterone.
Your sugar intake increases estrogen levels, preventing muscle growth and energy.
Once sugar's cut, you'll get stronger in no time

>>37974233
I eat unhealthy too but today somebody asked me to go on a festival with him and I don't have abs

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>>37974238

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>>37974223
Oh stahp!

Another question: my gym has only a handful of actual straight chin/pullup bars, and they are either Smith machines or on the one power rack. All the other ones that are more available are those multi-hand position handles that point every which way except straight across. I don't like any of them for chins, (I guess the hammer grip ones aren't too bad) and the most "normal" looking of those (that kind of make a much flatter ^ ) actually cause me discomfort. Are they a meme, or should I work at getting used to them?

Ss for 4 months. On heavier bench press I get a cramp in the side of my left hip. What gives and how can I correct this?

>>37974240
I don't take my shirt off at festivals but I find just being le big guy helps the most.

also festivals are a joke. I have summerfest near me, biggest outdoor fest in the states. Went 3 days and it was lame. I'd never go there for chicks unless I desire AIDS.

>>37974266
I use those unless I'm trying to do muscle ups, then I'll use the straight bar on top of the power rack.

I am in the middle of a cut and am on EC stack with a deficit of 200 or 300 cal. I want to preserve as much muscle as possible.
Is my deficit in a range such that I can preserve as much muscle as possible while losing fat, or is the 200/300 (vs 500) calorie deficit hurting my cutting progress? Would I be losing the same amount of muscle/fat on a 300 cal deficit as on a 500 cal deficit (proportionally), or is there something more optimal?

>>37974539
I don't know shit about this fancy new EC stuff but this all depends on your bf% and training age and muscle mass
I'd say as a beginner you will BUILD muscle on a 500 cal deficit if you don't cut more than down to 10% bf

>>37974678
>fancy new EC stuff
Lurk more, you can only be new.

>>37974539
EC is slightly muscle sparring, you can run a 500-700 deficit fine. Just make sure you eat enough as EC will kill your appetite. Also take your fish oil.

>>37974692
3 years in; there are just some things I ignore

What does 1/2/3/4 mean?

>>37974771
Plates.

1 Plate OHP 60kg
2 Plate Bench 100kg
3 Plate Squat 140kg
4 Plate Deadlift 180kg

It's a decent basic beginner goal

Woke up with a lot of lower back pain, I have no idea what is causing this. I tried foam rolling and I didn't get anywhere. Any good stretches for this? I'm meant to be max effort squatting today and this is making it very painful to bend over.

>>37974824
rest, heat pack, fish oil and anti-inflammatory.

Take today off. Tomorrow do the same, but stretch your hips, glutes and hamstrings to take pressure off of your back.

>>37974824
Make sure you squat without rounding

Are there any books like Starting Strength/Practical Programming that are more about body building rather than strength training?

>>37975069

Not really. There's Anatomy of Strength Training (despite the name, its more BBing than anything else) but for the most part BBing doesn't really do systematic stuff like powerlifters and co like to geek out on.

>>37975080
Is that worth reading? I'm trying to absorb as much info as I can because I want to be a personal trainer but no one that just puts everyone on machines.

>>37975087

It's been a while since I read it, but I recall it being mostly good with a few brosciency bits.

For the most part, the nerdy principles stuff behind strength training more or less applies to bodybuilding. You're just adapting it for slightly different goals.

>>37975106
I might as well pick it up then, thank you.

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If I'm skinnyfat mod is it necessary for me to first bulk and then cut? Can't I adjust my diet/nutrition and aerobics to get lean at the same time that I take a protein suplement and workout and get strong?

I don't have farfetched objectives, just want to get rid of the excess fat and put on a little muscle.

>>37975138

In your case, you probably can do that. its limited compared to what you can do with bulking and cutting but if your goals are modest its definitely workable.

>>37975138

https://www.youtube.com/watch?v=GIX-RyorgkQ

recomp is the new way to go

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am I skinnny fat yet?

I was pretty fat in January (178cm 94kg), started dieting and working out. Unfortunately I don't have a "before" picture for comparisson

>>37975238
Not fat anymore. Not saying you look good but you look like your avergae skinnyfat guy, which is probably somewhat of an achievement for you. Keep the weightloss up then start doing a clean/slow bulk.

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Starting GSLP. How's this routine?

First time ever with freeweights, currently 5'10", 185lbs, aim is fat loss.

>>37975483
See it for the first time but I like it. You will have great results with it if you stick to it

>>37972093
is eating 500 cals above maintnence a troll? last time i was eating ~300 cals above maintnence and i just got fat while doing cardio 4 times a week

3x5 vs 5x5 for compounds?

been doing 3x8 -> 3x12 for accessories

>>37972021
Eating healthily doesn't impact your gains, only quantity of carbs and proteins will.
fyi to make a good judgement of your diet i'd need to see your breakfast as well
>Your lunch is good.
>-3 cups of 1% milk, +1 cup of milk
>pasta could be substituted for something with similar carbs but proportionately greater nutrients e.g brown rice
>bbq sauce and pasta sauce are fine... but obviously they wont be advantageous
>the biggest problem which I assume is covered in your breakfast is your lack of vegetables and greens

>>37972021
When lean bulking, does a weekly caloric surplus matter more or a daily caloric surplus? I use calorie and carb cycling fwiw.

>>37975483
it's great for beginners. i am on it for two months now, still making linear improvements.
just add the cardio (20-minutes) also on saturday.

Any upper body only full body workouts?

>>37975870
Are you in a wheel chair or 60 years old?

>>37975881
I broke my leg muscle

Test

5'8 bulking, 200lbs.
Lets say i dont have much cash.
How healthy is chicken nuggets from Burger King?
Is eating them everyday bad?

How's my routine? Basically SS but changed a bit given my lifestyle and other hobbies, follows Ss progression though as I'm coming back to lifting after a few months break

A: Squat, OHP, (both 3x5) DL (1x5) chins (3x8), curls, lateral raise, abs

B: Front squat, bench, (3x5) power clean (5x3), dips, facepull, abs

What's the equivalent of 1/2/3/4 for a woman? Just curious here. I'd go ahead and say the number would be 2/3rds or even a half at a rough guess?

Should I put my gf on SS ?
She wants to get a better ass.

>>37976041
women are proportionally weaker in the upper body lifts. maybe something like 0.5/1/2/2.5 would be reasonable.

Should I be hungry when I'm cutting?
I'm 6ft 190lbs, and I'm eating 1600 calories a day.

It's too soon to judge by a scale if it's helping or not but I feel like I should be more hungry more often if I'm eating little enough.

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Summer Bloat. Anyone else her notice his phenomenon? I already have IBS and fluid retention (especially post-workout) issues but since this heatwave the issue has suddenly ramped up like you wouldn't believe. In 3 days I've gained 10lbs (10 FUCKING LBS), look puffy as fuck everywhere, feel really sluggish, haven't slept and after one flour tortilla full of beef mince my stomach painfully swelled up to the point I could hardly breath when. Looked like a beach ball like I can't deal with the fructans at all ATM. Pic related before and after bloat. It's so disgusting.

>>37975887
why the fuck don't you just do the normal full body routine, and not do the leg exercise, which most of the times is just a squat deadlifts? replace deadlift for rows or pull ups.

>>37976188
holy fuck is that a normal condition? Looks like an allergic reaction or something, that def. doesn't look normal.

i have muscletech 8 1 1 bcaa. and currently i am bulking.
when is the best time to use it ?

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>>37976265
This seems to be pretty common for women (even this clearly fit woman). I already avoid dairy as I figured out I'm very much lactose intolerant (will vomit right after a glass of milk but hard cheese is ok).

I get rhinitis and burning mouth after certain foods but Dr refuses to do any allergy testing. Refused to prescribe Lactaid unless I literally chugged a gallon of milk and threw up in his office (tmi but milk will fuck me up for days after with stomach cramps and diarrhoea)

Dr has also seen my pics like this this. He just told me to deal with it because it's a) a woman thing b) all in my head

Grains seem to be a triggers at the moment but it seems like as the temperature has shot up the problem has gotten exponentially worse. My whole body is puffy with fluid, distinct from the gastrointestinal issues. I've put in so many hours of cardio this week but just sitting here feeling fat and puffy and frustrated for it.

>>37976482
Jesus, get a better doctor anon

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So I got a pull up bar at my door, and everytime i pass through the door, i do pullups. I started with one. A few days later i progressed to three each time.

All in all it adds up to roughly 30-60 pullups a day.

Is this going to do anything size wise, or am I just going to get really good at doing pullups?

What is the gold standard for cheap at home racks?

>>37976589
https://www.amazon.com/dp/B000VLRVSC
https://www.amazon.com/dp/B0012M8PR0

>>37976560

You will gain some lat size for sure.
Have you learnt how to spread your lats?

>>37976256
Because then it's only 4-5 exercise. I think it's not enough

>>37976540
This is doctor number 6. It took 4 years for them to acknowledge I even have IBS and found a legit physical problem with my colon. Before then they accused me of lying about fluid intake and exercise because 'young people don't have these problems.' A scan years ago showed ovarian cysts + I have abnormal bleeding and now I'm admittedly paranoid about the C word.

Sorry this is getting off topic. Femanons with fluid retention plz halp

>>37975663
Were you lifting, you mong?

Is it better to do squats and bench on the same day or do squats and deads one day and bench and OHP the other day?

Is it possible to flatten/tone the core through shit like crunches, whilst putting on a little weight elsewhere? Or will I have to embark upon a bulk/recomp or bulk/cut process.

I was doing some ab work yesterday for the first time in a while, also this was right after my heavy squats. After the an work I moved on to do a different exercise. I bent down to pick up a pl8 and got the weirdest and worst cramp in my lower right ab. At first I thought I had another hernia. Has this happened to anyone else?

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how wide are you supposed to make your legs apart when you do a rear loaded squat? I increased the distance to outside shoulder width range and i felt more extension in my quads. Also should my knees be crackling when i squat, is that normal?

>>37976964
medfag here.
by ibs you mean irritable or inflamatory? if irritable doctors are right. there is nothing they can do about that. there is no cure for that.

>>37972021
>Having a hard time making gains
>>37972608
>I'm basically running maintenance

Found your fucking problem

I... İ have stopped strength training. I only do cardiovascular activities nowadays.
Is there a time friendly routine for me to get back?
Is the 7 minute workout a beginning?

>>37977103

Why don't you have any free time?

So months ago I strained my quads/knee cap and I never healed it properly so now I have knee valgus + caved in ankles. I'm gonna schedule a doctors appointment....should I get an orthopedist, orthopedic surgeon, or a sports medicine physician?

Had a fist sized apple fritter at work.
Sugar glazed.
Can anyone give me a kcal ballpark estimate?
I figure I'll just do spinach, chicken and some blue cheese crumbles with vinaigrette dressing for lunch and a light dinner, so how bad did I fuck up?

>>37977127
I Fucked up at school and college.
I need to play a hard kind of catch up.
Like spending 8-10h a day on academic pursuit.....
Yeah, wish I was smarter earlier.

At least I am happy that I have found a cheap and good source of protein other than milk and cheese.

>>37977157
>8-10h a day

Breh I work 9-10 hours a day and I still have time to go lift. Just go right after you wake up.

>>37977103
SS/SL is incredibly time efficient. I genuinely don't think there's a more efficient workout for mass/strength.

>>37977157
>going to school
fell for the meme lad

>cantelope

I'm natty at about 5'10, 175lbs and around 17-20% bf. I guess I have always been skinny fat, is there anyway to get past it?

Is my routine good? It's Monday Wednesday Friday. Same lifts all the time. I'm trying to look sexy as fuck. Ohp, incline dumbbell press, Dips, Pull-ups, Lat pull down, T-bar row, and squats. What do you dudes think?

>>37976885
For now im justpulling up. Ill look into propper form.

>>37977038
I too have cracking knees. My doc said not to worry unless it causes any pain, but i generally dont trust doctors.

>>37977279
I always feel like i'm scratching away from cartilage

>>37974161
yo please guys

How important is it to hit your carb macros when on a deficit?

>>37977434
From a scale of 0 to 10
>0

>>37977434

Not at all important, unless you're also doing cardio

Does anyone have the chart with fatness / fit levels?

5'8" manlet king fatty here. I've lost around 15 lbs but notice almost no physical difference. What's around the loss point that get WOKE and realize you've made a difference on yourself?

>>37977607

Your clothes don't fit any differently?

I will start SL 5x5 soon with GOMAD.
I understand that my caloric intake will be TDEE(x) + GOMAD.
Do I need to take TDEE(desk job) or TDEE(moderate exercise) if I don't do much besides working out?
I'm 135 lbs and 5'11".

>>37977663
Good luck getting fat mate

>>37977663
no, it's not TDEE+GOMAD. you eat normally and drink a gallon of milk a day. that will reduce your normal intake quite a bit, and as your body weight goes up so does your TDEE.

>>37977711
if you get fat doing GOMAD you didn't follow the instructions.

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is this at least an OK bodyweight routine or complete BS?

might wanna use it for off days or girlfriend (she's not into weights, sadly)

Is it possible to look big when natty or is it exclusively for roid users? Without a pump natties either look dyel or fat

>>37976988
I prefer squats and bench 1 day and deads and OHP the other, squats and deads use a lot of the same muscles and if you try heavy deads and squats on the same day one is going to weaken

>>37974186
please answer :(

>>37976994
Toning and spot reduction are myths

>>37976944
its literally the same amount of exercise for the rest of your body, only not for your legs, because you can't do legs, because you have broken legs. Do you think that if you did the squats the rest of your body would magically become more exercised?

>>37977974
Squats and deadlifts are ultimate exercises, others are just inferior to them (maybe exception is bench and ohp, but still they are not as good). After workouts I don't feel the same amount of endorphin anymore. This sucks.
Can I do one legged squats and deadlifts? What will happen if one leg is stronger than the other?

Been doing 5x5 for about 3 weeks now but i dont know if i do the weightincreasing right

If I lift 70, after warming up with empty bar I do 30,40,50,60,70

Is this good? If id lift 80 id do 40,50,60,70,80

>>37976994
read the sticky

>>37977150
lmgtfy

>>37977216
read the sticky

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>>37978040
That sounds like a lot of plate juggling. Here is today's warmup from the SL app with the $10 power pack added. It was worth the money to me for the warmups and plate calculator alone.

>>37978040
you mean sean10mm 5x5?
then your final set is 100%, before that you do 60%, 70%, 80%, 90%

when you are talking about warming up for SL 5x5, then read the sticky

>>37978270
Wait so warmup is in the 5 sets? If not could you also screen the main workout?

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>>37978632
Nah, that's just the warmup screen. Here's the workout. And dips aren't part of the basic program. I added dips/chins to days A/B as accessories after a few weeks.

>>37972021
Does CLA work /fit/?

>>37977051
Assuming it is actually 'irritable' but I've not had a scope or anything. It's the shrug-shoulders-because-we-can't-be-bothered-to-check-for-inflammatory-response conclusion for now. If nothing can be done about the gas bloat I'd love to do something about the fluid retention. It messes with my head looking like completely different body fat % every 12 hours or so.

>>37978709
Yes.

EC stack better.

Using nothing is best.

When tracking water intake can you include what you used to mix supps?
Does it matter?

>>37978996
>tracking water intake
yes you include the water you used to mix supps

grab a $0.40 gallon of water from walmart and refill it at the start of the day. drink all of it before the end of the day

>>37978996
Water is water. The water in coffee and even booze counts.

How long after a workout should I drink my post workout shake or smoothie? Immediately, within 10 mins, 30, 60?

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Can I do abs 2 days in a row? No gym today but already done my cardio.

>>37979175
you can do abs 6 days a week

>>37972608
>>37972021
>Having a hard time making gains.
>No, I'm basically running maintenance
I swear half the threads on here are trolls

>>37978789
>hurr durr I'm so pure I don't use supps
if you just said it works, why would "using nothing" be better

>>37972146
you are retarded

So I'm cutting at a 700 Cal deficiency while doing Stronglifts 5X5, if I eat enough protein, will I gain muscle while losing weight?

I only slept 3 hours last night, could I still hit the gym without risks ?

Will 3 weeks away from home hurt my gains? Impling I eat enough proteins and dont cheat too often.

>>37979152
ASAP

>>37977901
doms is common at first if you do lots of volume

looks ok, i recommend doing 3-4 of these exercises a day 3x week. 5x5 is good

IMO that body is achievable natty, idk if in a year though

>>37977841
only if you put on some fat. you'll look big not ripped

>>37977736
yes, a bit ring-centric to me, i prefer startbodyweight routine

>>37977584
can you specify?

>>37979214
Losing weight and fat through diet, exercise and willpower will train you for other aspects of your life.

Popping a few CLA pills and continuing on eating like shit and skipping gym days is bad for you as a person.

Science wise, it will contribute to fat loss. If that's all you care about then go ahead

>>37979227
Sorry, I meant Stripped 5X5

>>37977901
>>37979253
i meant doing all the exercises, but only 3-4 per session and the other ones the next session, with some overlap

>>37974791
>>37974771
It's more than beginner.
If you take out the elite, guys that do this shit for a living, those are impressive, especially 3 and 4.
the powerlifters that go to tourneys in my gym barely do 4pl8 deads, and they're super into it
ohp is easy thou

>>37979264
>implying poppoing a couple CLA will overcome no exercise and junk food diet
i think its just a poor train of elitist thinking.

if it works and you can afford it, do it.

theres nothing magical about taking a longer time that makes people more disciplined or what ever.

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should I focus on lifting or running when loosing weight?

which is better?

regeneration on deficit is impossible with both, so i need to put forward either one or the other. i will continue to do both however.

>>37979929
lifting, running will keep you skinnyfat and weak
you can do both if you eat well

Starting GSLP tomorrow, which requires weight increases of 1kg and 2kg.

Smallest plates my gym does is 1.25kg.

To fix this, I just bought my own 0.5kg and 1kg plates. Am I going to look supremely fucking weird walking into a commercial gym with my own fractional plates, when it's clear I've never lifted a day in my life?

>>37980014
If you've never lifted a day in your life, you have a while to go until you need to worry about fractional plates.

>>37980014
You shouldnt need them anyway for a while, 2.5 per workout should be manageable

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Can I have a list of stretches/drills that can help me with squat form? Feel like i'm not stretchy/mobile enough around the hips to hold the squat postition properly.

>>37980059
>>37980062
The Greyskull LP routine is for beginners,and says to increase weight by 1kg for presses and 2kg for compounds.

>>37980116
some tips for good test? already cut down on caffeine and sugar intake, avoiding parabens and phenoxymethanol, is there anything i can do to give my test levels a little bump?

>>37980230
Wrong post senpai

>>37980208
yeah but as a beginner you will progress fairly quickly, hence 2.5kg being ok.
the microplates come in handy once you start struggling.
like, I am 5 months in and never deloaded properly so i just took a deload on several, and now 0,5kg plates could come in handy

>>37980116
not much i can say without a video, pic, or even a description of how your form is
>can you break parallel
>do you fall back or forward
>bar position
>the angle of your torso
>do you brace and prepare properly
>what are your weak and tight muscles

>>37980249
Ahh, gotcha. So use 1.25kg to begin with, then worry about smaller plates after my first deload.

>>37980276
or just when you see that you struggled last time, then you use em
eat.

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>>37980266
When I go into pic related I always fall backwards. I also cannot put my heels down onto the floor without falling over. I can't keep my back straight (like really, i make a scissor shape with my body) Bar position isn't even an issue now because i cant even bodyweight squat properly.

>>37980312
Great, thanks man. How should I gauge my starting weights? Just pick a light weight (say 10kg on the OHP) and see how I do?

Is getting a bruise on the inner side of the upper arm from push-ups normal?
I'm pretty much starting from zero with training.

>>37980328
Are you opening your hips (pointing your toes slightly outward and pushing your knees out when squatting)?
That helped a lot for me.

Little background - I'm a lardass, 211 pounds down from 225 at the start of the month, low shit maxes, let myself go and completely lost all my fitness etc but used to be a fairly active and strong dude.

When I'm doing cardio, my heartrate goes really god damn high. Like 185 BPM. I never feel light headed or anything, but it's apparently at or over the maximum heart rate on the treadmill thing.

Am I gonna kill myself running?

How do I improve my stamina? Just keep running?

How do I raise my max away from being the bar?

>>37980328
I'd say ankle mobility
https://www.youtube.com/watch?v=XISJxsccN1E
the one with the band helped me especially.
it's not a big deal if you dont have a band, it just helps because if you are not that flexible, when trying to bend at the ankle, the talus bone goes out, that thing that you see and seems like a tendon. the band helps you keep it down and not contract the muscles there which is what gets it to go out I guess.
once you learn the feeling you can just lean on your forward leg and stretch your ankle/calf

also stretch your quads and hip flexors, those always help
also this>>37980369 which is helped by having stretched hip flexors ofc

>>37980347
if you dont know the lifts I would try to learn proper form with the bar, if you know the technique just pick a weight and see if it's challenging, be conservative, if it's easy go up 5kg next time

What do you guys do when you can't hit your rep number on the last set?

Also : what are some good chest exercises I can do with a pair of dumbbells?

Will my boy tits go away if I stop eating and jacking off so much? I'm at around 1500 calories a day.

>>37980328
Keep mantaining the squat position daily and your flexibility will improve.

>>37980413
>Am I gonna kill myself running?
no
>How do I improve my stamina? Just keep running?
use a program, like couch 2 5k
>How do I raise my max away from being the bar?
?

>>37980448
Depends on how many reps o fail at. If I fail at 1-2, then I probably didn't rest long enough. If I fail later than that, it's probably fatigue in general, and you might want to fellas slightly until you have conditioned yourself better.

>>37980482
Deload *

>>37980328
also yeah squat daily, hold onto a chair or table or bed in front if you are falling, or even a dumbbell/weight
r/flexibility did a nice series on squatting, learn to use that site, it's great for information https://www.reddit.com/r/flexibility/comments/4lxu1l/welcome_to_week_1_of_the_squat_mobility_month/

>>37979227
>>37979269
read the sticky

>>37979929
read the sticky

how should i adjust my arms when doing close-grip bench?

when doing conventional bench, grip is wide enough to allow vertical forearms at the bottom
and
elbows are slightly in front of the bar at the bottom.

in conventional bench the bar touches my nips basically.

but when you do close-grip, to keep my elbows slightly in front in the same way, i'd have to lower the bar to a point more down my chest.

is this normal?

I've got some SCI-MX Nutrition Whey Plus Hardcore for free, it's got plenty of protein but also has around 2g of protein per scoop.

I'm currently at a high bf% and cutting, while doing some lifting. I want the protein but the fact it's paired with the creatine is slightly putting me off using that particular whey. Will the creatine make me look worse and keep my weight up when I go to weigh?

>>37980476
My maxes are really low when I lift. Like, when I use a barbell I can't add any weights and have any chance at lifting the damn thing.

Does deadlifting help with back pain? Just curious

>>37980973
Yes

Im getting back into lifting after stopping for 2 ears. Should I do SS to get back to where I was and go from there?

>>37980990
>years

>>37980973
if you do it properly
if serious back pain see doc

>>37972021

>10oz of chicken + 6.2 oz of pasta and sauce + 4 eggs
>having hard time making gains

wat

Just eat one more meal and split that fucking 1.8k calorie meal into 2 jesus

>>37978757
well you cant diagnose ibs without eleminate other possible disseases. soo..

>>37976439
pls respont :(

>>37979241

yes mommy wont be able to cook your meals and spoonfeed you applesauce

>>37979175
you can but it'll open you up to making less progress during compound exercises such as squat and diddlylift

>>37980364

No, you're probably flaring your elbows placing pressure on the skin (breaking blood vessels in the process) or using improper form.

>>37980413
fat people arent built to run, lose some weight before you destroy your knees. Stationary bike or elliptical until obese and not huge.

>>37980453
gyno doesnt go away senpai

>>37980707

creatine will cause you to retain water and probably puff up a bit due to that at higher levels or consistent dosage.

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Hey guys I'm about to get on /fit/'s GSLP from fitsticky. Is it fine to do bench press and close grip bench press on the same day? Also what starting weights should I have on my lateral raises?

My current lifts are: 95kg squat, 120kg deadlift and 75kg bench press.

I have Cubital Tunnel Syndrome. Anyone got any experience with this?
Did it go away on its own? how long?
Or did you require surgery in the end?

How to stop my knee sleeves from smelling?? it's so smelly man like week old feta cheese

>>37981457
soak in white vinegar + cold water overnight
leave to air dry

they smell because your detergent can't get all the bacteria out, so when you sweat again it wakens all the old smelly shit and gets worse

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When doing squats once I get down to about pic related there's always a popping sensation in the circled area. Happens regardless of weight and even if I just bend my leg while doing knee raises or something similar. Doesn't cause any pain but I just started and I don't wanna fuck myself over in the immediate future or 30 years from now. Any kind of stretching/foam rolling I can do to get it to stop or should I see a doc?

Also how much whey should I be eating a day? I throw 1 scoop in my breakfast shake every morning.

>>37981493
>Also how much whey should I be eating a day?
none. you should be getting all of your protein from foods. if you can't, whey in the gaps. however much that may be

I do the same thing at the gym every day, I'm 220lbs 6ft 3" male and very high bf %.

My gym workout looks like the following:
5x5 shoulder presses at 5kg weight
5x19 bicep curls at 15kg
10.5 mins at level 8-10 variation on the cardio bike
5x10 pulldown bar 32kg
5x10 tricep pull 23kg

I've been gyming for a week. I'm slowly adding more weight to each exercise.

I was 250lbs 6 months ago, stalled 2 months ago and now I'm at 218lbs roughly.

I want to lose fat and maintain some muscle, I also drink a protein shake and ensure I get some good protein into me. My daily caloric intake is around 1800.

>>37981504
I'll cut back then, any suggestions on high protein stuff to throw in a blueberry shake beside peanut butter, oats, and milk?

how do you avoid getting flabby skin from losing alot of weight?

>>37981560
Why no benchpress, OHP, pullups, deadlift, or squat?

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>>37981560
pic related, me. Estimate of bf %?

>>37981614
Going to try deadlifts and squats however my flexibility is absolute shit. I don't have the upper body strength for pullups. Benchpress is something I can throw in and never done a OHP so I guess I'll learn.

>>37973858
Romainian Deadlifts.

>>37981576
don't feel obligated to cut back. it can be hard to meet protein goals. I take 2-3 scoops a day because I don't eat clean

shakes are gay because fruit carbs and you'd be better off spacing the fruit 30 mins apart than drinking it all at once.

>>37981633
train pullup negatives then
form is more important than you think on bench and ohp.

don't 4get to stretch and warmup

>>37981599
lose weight slowly, be young and drink 1gal of water a day. if you're 400lbs and crash dieting on an EC stack you're going to look like a ballsack when you're 200lbs

>>37974791
That's definitely not beginner, you retard.

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Is the Zercher Squat a meme exercise or should I be doing it?

>>37981723
looks like a failed front squat

>>37981757
Well I can't front squat worth a damn anyway. Can never get the bar to stay where I want it to.

Skeleton fag here. How do I get the appetite too enough? Always get nautious after eating a normal amount. I've gained noticeable muscles, but my weight stays the same.

>>37981489
Will do thanks

>doing situps/crunches
>back starts hurting before abs
I'm not doing them like a retard, but my back still gives out. I'm only 19 but my back is a bit fucked up.
Is there anything I can do or should I just go see a doctor?

>>37981125

I do this program and doing bench and close grip on the same day is not bad. Close bench hits triceps for isolation so it should be good. I am more concerned about doing rows after squats since my legs and lower back are shot after them. dunno if i should just move them to the end or do another lift to replace rows.

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I usually peel kiwis and eat them just fine, but it's been two times I've tried cutting them in 4 instead and eating from the peel, and my tongue and lip get a rash afterwards. Is it possible to be allergic to the peel but not the rest of the fruit?

>>37981802
More and more research is saying that situps/crunches are actually pretty terrible for your spine. Just do heavy lifts that use the core--deads, squats, etc.

I'm a 1.7m, 74kg manlet. Came all the way down from 94kg last october, hurray.

I've been weightlifting just in order to keep miserable lifts and cutting, so I didn't progress much in gains.

Problem is: I'm really fat. Body fat % wise I think i'm about 25%, which is really much. I'd hope losing the extra weight would help, but the fat is still here. My initial goal was at least getting below 20%, but it's not working very well.

I've considered just eating surplus and lifting for muscles, but I don't like being fat and if I stop cutting I'll just get fatter.

What should I do, /fit/? Just accept it and cut harder? Lift more?

>>37981059
before training 5g
at each meal an amount such that total leucine ingested = 2.5-4g

>>37981859
Never, ever, ever bulk when you're over 15%.

>>37982032
Thanks m8. Won't do!

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what are these little curly bits for under the bench?

>>37982518
Butt plugs.

how into ANKLE MOBILITY ?

>>37981854
you washin those lil guys? theyre fuzzy so shit latches onto the outside easily.

If most of the gains made in a beginner strength routine like SS or SL are neural adaptions then why is it so important to bulk on these routines to actually get the progress?

Do the changes to CNS and stuff actually take lots of energy to adapt?

>>37982518
Those are the gyms squat plugs

>>37979230
my rule has always been less than 5hours take a rest day. Fucking hate college always causing me to sleep like 4 hours during midterms and finals.

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My bicep gets visually smaller the more I flex my arm, there is a big bulge just above my elbow when my arm is extended straight out but as I bend my elbow it migrates up and almost disappears at 45deg. Is this due to shitty genetics or what? I don't curl, only hit them on compounds - mostly chins and rows.

pic related

>>37972021
To work the abs during squats and deadlifts you simply have to inhale with your gut, right?

>>37982518
i'm still need an answer. i've wasted too much of my limited brainpower trying to figure this out.

I don't have the motivation to lift consistently because some days I'm incredibly tired after a long day at the office. Will pre-workout fix this?

>>37982518
dumbbell holders?
tuning forks?
spare parts?

if you are skinny fat and lift 3x a week. what are realistic end results for 3 month, 6 month, 1 year, etc? someone post pics?

>>37972021
OP i would move 20g from P over to Carbs. If you want to make gains carbs are your friend.

Just as a reference I'm 5'11", 195lbs around 11-12%BF workout 6 days a week my macros are
220p/500c/102f

Will start cut soon

>>37983252
they're far too weak to bear any kind of load.

i'm sick of looking at these things without knowing what they are REEEEEEEEEEEEEE

novice here, should I get rogue bar 2.0 or ohio power bar for SL 5x5? leaning towards the ohio power bar

>>37983139
That's physically impossible.

Should there be a limit on how much milk I drink bar calories? I drink 4 cups of milk on workout days, sometimes more - is that fine?

>>37983330
not enough

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48 water fasting, how does this help the body?

>>37983703
48 hour

is there anything wrong with benching 3x a week?
is there anything wrong with bicep curling 3x a week?
is there anything wrong with doing planks 3x a week?

>>37983822
No.

>>37982913
also wanna know this

though, if you're fat you can build muscle and lose fat while beginner, so it's not only CNS

>>37983245
Yes but don't use for every single workout

>>37983822
Curls are a meme

Reposting from the other thread:

I am getting back to it after years. Found I can't squat since I can't put my arms back enough to get to the bar. I don't know when it happened, but it feel it in my chest whenever I try to put my arms back. How do I fix this?

Does it matter what muscle groups I have in the same workout in a day?

Monday/Thursday is Chest/Biceps, Tuesday/Friday is Legs/Triceps, and Wednesday/Saturday is Back/Shoulders.

Skinny '5 "9 manlet with strangely muscular thighs and abs. I want to get chest definition, bigger calves and bulk up my arms. What can I do at home with limited weights? I am plenty strong but I want to look better without a shirt, so aesthetic is key.

So I'm doing phrak's gslp, but can't do chinups yet. I'm gonna be doing negatives every work out day (or should I only do them the days I'm supposed to do chinups) until I can actually manage to do them regular, but should I be doing something else on top of that? Lat pulldowns or, idk, anything else?

So do spicy foods/sauces actually burn fat or is that a meme?

I fucking love sriracha.

It's 1 am and I'm at my mother's apartment.

My girlfriend just got mad because she asked me if we could talk over the phone now because she wanted to hear my voice and I told her that we'll talk tomorrow since it's a small apartment and I don't want to wake my mother and sister.
It's also very cold outside, so fuck that.

Is this bitch right or wrong?

>>37984220
There are no foods that burn fat.

Food, by-nature, causes fat.

should i alternate curling barbell and dumbbell or is just barbell ok?

>>37982518
It's a rack to hold light weight (~2lb) dumbbell pairs according to the manufacturer's manual.

>>37983703
how the fuck do you think water 'fasting' could possibly be beneficial to your body at all

if you want to lose fat, drink more water
if you want to gain fat, drink more water
if you want to lose muscle, drink more water
if you want to gain muscle, drink more water
if you want trap aesthetics, drink more water

what the fuck

>>37984243
have you not seen / talked to her in a while? is she having issues and wants comfort or is she just bored?
if theres a decently good reason to talk to her i would go outside or apartment hallway for a couple minutes, or just whisper

>>37984243
Did you tell her that and not us?

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How the fuck do I learn to freestyle when swimming? I can't wrap my head around the stroke, breathing, or kicks.

>>37984487
Could always take a class

Just started lifting so im not too knowledgable on the things yet. Just wondering if when using dumbells should I increase the weight every workout or everyweek? Assuming I use them atleast twice a week.

>>37984341
5 days since I last saw her, talk (whatsapp) to her every day
just bored
nope

>>37984342
I did

>>37984494
You won't be able to increase weight every workout.

If you're hammer curling 20lb dumbbells 3x8, next workout up it to 3x9 or 3x10. Increase to 3x14, then drop to 3x8 and simultaneously increase the weight to 22.5lb / 25lb.

Google progressive overloading for more specific examples. Your dumbbell lifts will increase significantly slower than your main compound lifts.

>>37981046
Yeah it's supposed to be the last diagnosis after differential ones are ruled out but were too lazy to do anything other than a transit study so I'm stuck with 'well it's *probably* just IBS, here's a printout from Wikipedia, you're fucked, I can't fix it, deal with it, kthanxbai.'

>>37984180
bumpan, any ideas?

>>37984493
True, but I would like to exhaust other options first. My friend who's a swimmer is trying to teach me but I just can't get it

Gains on the left side of my body seem worse than the right, no matter which part of my body I'm working. I've tried correcting form multiple times and it never really seems to help. I have mild scoliosis so I don't know if that's a factor or if it's some nerve issue

>>37984732
That was a statement, not a question.
>>37984650
Can you do 1?

>>37984751
Pretend there was a question mark at the end then

>>37984759
Firstly, make sure it's not in your head. Take a photo and post it here in the CBT, see if anyone makes a comment about imbalance.

If you have a medical problem, see a doctor.

Use dumbells to ensure one arm for example isn't doing all the work in a movement.

At 6 ft, I weigh 95 pounds. how do I gain weight in a healthy way?

>>37984810
Obvious bait.

I know these things take time but...

How much can I change within 3 months of intense training? Even if I needed to use gear, I just want to know. I'm 140lbs and 5'9 barefoot, and I need to look more muscular in 4 months for an upcoming audition that could really change my life. Do I have any hope of visible improvement if I start NOW?

>>37984810
google ec stack, it's a weight gainer program designed for low body fat people like you

>>37984810
Post pics. And to answer your question literally just eat normal amounts of food. Jesus you are unhealthily malnourished.

>>37984823
you'll look better than you do now.

yes, you should start now

>>37984772
It's not visually noticeable yet, but sometimes I feel like I feel it when I touch the muscles in question. It's more a question of strength (when I do dumbell stuff my left side feels weaker, or I don't "feel" like it getting worked) and after-workout soreness when sometimes my life side will be completely fine while my right is sore.

>>37984823
Start now, 3 months of slow weight gain followed by 1 month of relatively rapid fat loss.

Linear progression.

>>37984823
Don't do steroids until you've already put on some muscle mass. In 3 months you could probably put on like 12lbs of muscle with new boy gains. Which probably translates to 3 or 4 pounds of fat.

>>37984850
I'm not a big fan of 'feelings', you either have an imbalance or you don't. If you can't see it and you are lifting the same weight with both arms you, for all intents and purposes, don't have an imbalance.

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How do I get rid of the bump

>>37984865
What bump?

>>37984853
Doing this I think. Starting now, researching hard...
>>37984856
can I ask why this is? Just curious

>>37984865
If you are talking about the inside of your knee, orthotics. If the outside of your leg, that's called your quadriceps young lady.

>>37984865
develop quads and adductors moar.

not really /fit/ related at all, but can someone explain the difference between tripfagging and namefagging?

>>37984900
tripfagging is using a tripcode
namefagging is using a name

hope this helped

>>37984874
>>37984896
>>37984900
I meant the one on the outer side of my leg, just not a fan of it sticking out (photo doesn't do it much justice it's more obvious irl) thank you! :)

>>37984890
>I think I'll do this.
KISS. Most people try and create these massive custom programs without realizing that don't have the lifting know how to do that. I would recommend starting with starting strength and eat just enough for you to be always progressing in weight (on the bar).

>can I ask why this is? Just curious
Steroids are something you want to do once you have your diet/training in order. As things stand you haven't shown you can control your diet nor do you know how to best train. Walk before you run and all that.

>>37984906
oh that's it? thanks m8.

>>37984900
>>37984906
Yep, basically anyone can namefag as i.e. "fit guy 124" but tripfagging uses a code, so you can't be a specific name without knowing that code (kinda like a password)

Anyone had any luck going lactose free?

Im finding it pretty tricky as I like milk with oats and the odd yogurt when I have to run out the house quick. Cheese has been easy to drop.

Im not going to buy some over priced lactose free hipster bullshit either

>>37984915
that's just your quad bro. it's just gonna happen with hypertrophy gains.

Should i lock out when doing OHP, dips, ect.? I've heard conflicting opinions

>>37984935
Cheese doesn't have lactose.

>>37984890
Why not do gear? Because you have no idea what the fuck you're doing lifting nor dieting at your level of training so they'd be wasted. Beyond that, you can make gains plenty fine now. Once you've developed strength, routine, and diet to 100% and gains have stagnated, that is when it is time to roid.

>>37984945
ohp yes, dips no unless you want exploding elbow syndrome

>>37984929
OOH that makes sense.

so I can't just call myself trappy-chan or whoever else without the pass. gotcha. ty.

>>37984961
nope don't want that. why lock out on "the Press" and not dips tho?

>>37984969
Yeah, people who use names really just do it out of ego.

There was a time where /fit/ had some really knowledgeable people around or even board-level celebrities. Those people tripped, people who trip now just want to emulate that.

Zyzz, Scooby, Quad, Tiny etc were good trips.

>>37984988
you're not holding enough weight with an OHP to purchase a ticket to snap city

only when you get to Olympic level jerks or snatches can the barbell really screw an elbow.

but with dips, if you lock, your whole body weight is suspended by your elbows. not safe senpai.

>>37985025
gotchu, thanks brah. Any other movements I should focus on not locking out on?

>>37984751
I can not do 1. Maybe like 60%ish percent of the way up, but if I said I could do 1, I'd be lying

>>37985052
leg press is the only one that comes to mind

>>37985084
Then just do negatives to start with. Jump to the top, slow down.

>>37985119
So adding anything on top of that is too much/not needed then? Nice

I'd imagine it's okay to do every work out day? Though phrak's has chinups alternating workout days.

>>37985147
I was in the same boat. I did 3x6 negatives not every day. Soon I could do a few real ones at the start of the set, then finish off with negatives. Then I could do pullups, then chins and now weighted chins.

It will take time, get on a scheme you can progress with.

>>37984487
focus on reaching forward, really feel the stretch in your lats. keep your head down at a 45-90 degree angle in the water. that should help with your head.

as far as breathing goes, can't say much, other than make sure timing is correct.

lastly kicks. these will be easiest in isolation, like with a kickboard. try YouTube or your swimmer friend to help get the form down properly and practice, practice, practice.

t. varsity swimmer in high school, distance mainly.

>>37985156
Word, thanks. Was gonna ask about what ballpark of setsXreps I should go for, but 1) that gives me a good idea and 2) I suppose it just depends on what I can manage anyway

>>37985185
Start low. You want to be able to do one, which means you want to focus on strength. Personally I don't think you ever need to go over 7 reps on the compound exercises.

>>37984255
C E L E R Y
E
L
E
R
Y

>>37985266
isn't that a myth?

also, spicy foods are almost no calorie so it doesn't matter much anyway

>>37985266
Negligible. If anything at all.

There is nothing you can eat, legally, that will make you lose fat.

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how to improve the marked area in pic related?
apart from DL that are already part of my routine

>>37985294
Pendlay Row.

>>37985314
this

does anyone have fucking gnarly man hands? I want harder and rougher hands for reasons. so far, I only really have calluses below each finger and a little on the palms.

what kind of accessory stuff should I add to phrak's, if any?

I was gonna add calf raises, and I'm debating on whether to do ab stuff on work out days, or do ab stuff on cardio days.

>>37985368
Stop thinking about accessories. I don't get the beginner obsession with them, more != better.

Focus on doing the core exercises right, learn the form, progress on them. You want to improve your calves? Run uphill for cardio.

>>37985387
Thanks. I didn't plan on adding curls or anything like that because of exactly what you said. I already run and shit (used to run long distance and track ) but figured calf raises couldn't hurt.

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tl;dr
Exercises to replace: 1. Chest dips; 2. Chin-up; 3. Pull-ups

I am skinny and weak guy. My goal is to put weight and become stronger, This is my first weak at gym. For starters I am following this "Defeat Skinny Genetics: The 1 + 1 Skinny Guy Transformation" program (http://www.bodybuilding.com/fun/vinced3.htm). However, I can't do chest-dips, chin-up and pull-ups, because I am too weak. What exercises I can do to improve those muscles?

Thank you.

>>37985527
>Thank you.
Because you are nice.

Don't replace them. Do negatives. I didn't bother reading that program but I do instead reccommend one called strong lifts or starting strength (I prefer the former).

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>>37985346
get job as bricklayer and you wont have girly hands like pic related

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I started SS 2.5 months ago and I don't understand why I'm progressing so slow. At the beginning of May I hit 65/95/115/135 lbs for OHP/Bench/Squat/DL and now I'm at 80/120/150/185. That's an improvement of 15/25/35/50 lbs over that time period.

I'm a 135 lb skelly but I've been trying to eat at least 2500 calories a day, usually aiming to get between 3000 to 3500 when I can. Full disclosure though, a lot of my caloric intake comes from shitty fast food.

Any ideas as to what I'm doing wrong? Did you guys have any bad habits you had to break before you started hitting PRs every workout? I'd like to think that my poor performance is a result of some shortcoming of my own b/c 'muh genetics/low test' kinda just sounds like a fatalist excuse, but I have been depressingly weak my entire life.

pls no bully ty

>>37985527
>What exercises I can do to improve those muscles?

assisted versions if you have access

>>37985803
How much weight did you put on in the last 2.5 months?

>>37985827
I don't own a scale so I'm not sure :/ I've been meaning to pick one up so I could tell if I was eating enough but I'm short on cash r.n.

>>37985857
Yeah, do that. If you aren't putting on weight then that is your problem. If you are serious about this gym thing you need to clean your diet the fuck up.

>>37985803
im 135lb skelly and ive been going almost 2 months and im currently doing 55/85/125/140 and im happy. i have no idea how you could hit that shit starting out


maybe i have low expectations but im starting to see mild aesthetic gains and it arouses me.