QTDDTOT

>>38639391
You do more pull ups.

I simply set a number of pull ups to do, like 3 reps or whatever, over however many sets I need and then increase that by 1 or 2 reps every week (or twice every week).

>>38639391
Practice doing more pullups.

>>38639400
>>38639401
Thanks anons, if I can't finish a set should I start doing negatives or rest untill I can do the next rep?

>>38639391
Also I think you're underestimating your bf% at that height and weight. Also your squat is suspiciously high compared to your DL. I wouldn't worry too much, but it might be worth it to post a video of you squatting.

>>38639406
I'd rest.

So if I had to do 10 reps total but I knew my rep max is 3, then I'd just do 1 pull up for 10 sets. It's whatever, really.

>>38639411
desu I think my DL is just especially weak rather than my squat being high. Or because I started with SS for a while....

>>38639421
Aight. Get up to 80kg and train hard and you'll hit 160-180kg for Christmas.

Once you are done with your... lets say 5x3 sets of pull ups, you could do some sets of eccentric pull ups.
I do those sometimes and they have helped me reach quite the decent weighted pull up after many months.

>>38639406
Do you have access to a lat pulldown machine? I usually do a few sets of pullups to failure and then completely ruin myself on the lat pulldown machine.

>>38639391

Use an assistance band and do sets of 5 until failure.

4 weeks from now you will be able to do 10 pull ups strict, guaranteed.

Try to do sets like a "pyramid"
1 rep
2 rep
3 rep
4 rep
3 rep
2 rep
1 rep

It s easier and you will improve fast

What is the definition of high test girls?

>>38639391
Go to symmetricstrength, plug in your weight, height and age, and scroll down to see the strength standards
The difference (in kg) between untrained and world class for pull ups and bench, or squats, is huge.
You are supposed to improve on pull ups, just not as much as in the other lifts.

>>38639433
>>38639436
>>38639437
Wew thanks anons, I'll make you proud I promise

>>38639427
I try to use progressive overload, like 2,5kg extra each time I deadlift.

Do you guys think I can deadlift heavy twice a week? Should I increase the weight twice as well? Deadlifting 110kg for 5 sets currently take a lot effort.

>>38639457

A lot of that has to do with how symmetricstrength gets its data.

>>38639465
I'd recommend a heavy day and a light or medium day (but really, considering the weight you're using I'd mostly recommend eating and hardening the fuck up. My 185cm 75kg friend has DLd 170kg and he be lanky).

Heavy 5x5
Light 3x10

Seriously though, just do more pull ups. You don't need all that shit. Pull ups.

>>38639465
Yeah deadlift more.

CNS fatigue from deadlifting more than once a week is a myth. I've trained with people who deadlift 3 times a week and that's why they're strong as fuck.

Do as much volume for your lifts as you can recover from. Any less is suboptimal.

3 week ago i could barely do 4 reps in a row

so i just kept doing 4 sets until failure 3 times a week and now i can do 10 in a row

just find a method and stick to it and you'll get there senpai

if i've been cutting on 1600-1700 how many calories should i eat on my cheat day? im thinking 2500? should i eat more than that or less what would be optimal

>>38639391
On pull days PPL I lose the feeling in my left forearm and my grip starts slipping, it just happens mid workout and I either do some push exercises or train legs for 20 minutes waiting for it to come back
Any suggestions

>>38639507
Wtf? Cheat day??

Dude, stop planning in cheat days and have them when you REALLY feel the need to cheat, and then don't make it a cheat DAY make it a cheat MEAL. I mean fuck.

>>38639507
Also if you're cutting on 1600 calories then you're a girl, a massive manlet or someone who doesn't need to cut.

>>38639520
my bad bro I meant a cheat meal...im still eating my usual healthy foods but thinking about ordering a pizza today because i feel like it..usually i eat cheal meals on saturdays but today im really craving it. Maybe you're right i shouldn't have a set date and just listen to my body

I could only do about 2 chinups in a set before technical failure set in on the 3rd.

I can now bang out sets of 8 without problem.

The key to getting better at pullups/chinups is TOTAL VOLUME and FREQUENCY

Do a set of 2 chinups/pullups after every set of any other exercise. I now do a set of 4 after all of my other exercises, essentially meaning I get about 60 reps in per workout.

Form-wise: if you're doing pullups imagine bending the bar. For both chins and pullups you'll want to focus on 'pulling with your elbows' to minimize the use of musculature other than your lats.

>>38639524
im a dude i'm 180cm 72kg

>>38639535
How many weeks have you been cutting for? If it's less than 3 then you shouldn't.

When I lose weight and I feel like I need a cheat meal I go do something for an hour and then reconsider. Usually my final decision is no.

>>38639554
DON'T CUT!!! What're your lifts? You need to eat and GAIN. Bulk to 85kg, cut to 77kg for summer.

>>38639391
Look up armstrong pullup program, 10-15 minutes a day 5 days/week and really works.

>>38639555
in total or since my last cheat meal?

it's been a week since my last cheat meal and i've been cutting in total for 4 weeks.

i have logged my weight everyday it's been weird i can show u my log if u want. it's my first time cutting btw

>>38639391
>Have a day where I do as many pullups as possible to see if I improve
>other days I do pull ups with ankle weights, then no weights, then resistance band to help me pull out a few more.

see improvements quick as fug i can see how people claim to get in shape by using pull ups only but i still rather go to the gym

>>38639589
>>38639563

>>38639563
my lifts are absolute shit I just got back into lifting again...but i wanted to get really lean before doing SL beginner routine and then lean bulk for a year or so...last time i fell for the eat big to get big meme i gained too much weight and got stretch marks on my biceps and hips

how much weight do I have to lose to be 12% bf if im 70 kg right now and 5'9 ? Not enough information ik but I want a number that will 100% ensure that im 12% bf

>>38639617
dont listen to the guy saying you should bulk. I made the same mistake , I was 75 at 5'9 and I bulked and even though I got strength gains , it was really demotivating to see my numbers go up but not look better aesthetically at all

Instead cut till you are ~65 kg and then start bulking. It will be easier to track your progress over a short period of time

>>38639391
Increase volume over time and do more pullups.
To progress, ff you can't increase reps finish your sets off with slow negatives for example.

>>38639642
>>38639617
Look, I can tell you this: I see so many skellies stay skellies without adding that much onto their lifts and complain about their lack of progress both aesthetically and strength wise. You are lean already, you are at most skinny fat.

You can get a 160kg sq, 130kg b and 200kg dl if you just eat and train hard and then cut down for summer. I'm not asking you to become obese, I'm asking you to try and do something that is uncomfortable for a while to reap massive rewards a year later. If you plan your bulk cut correctly you will gain a lot of muscle and get to show it off in time.

No one cares what you look like for Christmas.

I'm leaving the thread now, do whatever you want.

>>38639675
tbf people have different body types , most skellies are ectomorphs , and im 50 meso and 38 endo

>>38639617
When you bulk just measure your bf% every fortnight and avoid going too much over 17%, try and hover around 15% where possible but don't sweat it too much.

Measure with calipers

I can't do a single pullup, any tips on how to approach them ? I've been working with lat pulldowns, trying to reach bodyweight levels, but besides that I don't really know what to do.

>>38639714
Negatives.

Can you do chinups?

>>38639714
Do negatives.

>>38639703
How did you get those numbers? A skellie is an "ectomorph" because he's used to not eating a lot, perhaps because of how he was brought up, perhaps because he has genes which suppresses his appetite compared to fatties. A skellie can very easily become a different somatotype by eating more.

Somatotypes are excuses in pseudo-scientific packaging.

>>38639675
>>38639711

You have no idea how much your advice is appreciated...A little bit about me..In the past i've bulked for a year twice and both times failed my cutting and both times i quit lifting only to go back and try again...I have never been able to do a succesful cut..so i'm afraid to pack on muscle and lose it all again... but being a skelly was never my goal either so yeah you've convinced me to bulk again and this time im gonna watch my bodyfat so i dont get demotivated..and maybe incorporate some mini cuts if needed...thanks a lot /fit/ you guys are not so bad sometimes

>>38639746
>>38639748
Thank you for the advice, I will try to do some when I go to the gym tomorrow. Also, I don't know about chinups, I haven't tried.

>>38639761

This guy has a good idea of what's worth it or not: >>38639711

Consistency is key, don't stop training.
What programming are you running right now?

>>38639714
I learned thru using an iron gym and getting a chair. I got myself in the pullup pos. using the chair and let myself down slowly. I did this until I was comfortable w/ the feel and did it without the chair assist. You could do the same with assisted pull up machine or pull-up bar with a high chair stool thing. But what others said are fine too

>>38639777
Right now just my own stuff and i do a lot of cardio so i can eat more and still lose weight.
But maybe starting next week i'm gonna hop on SL 5x5 unless you have a better suggestion?

>>38639748
I got the numbers from bodybuilding .com
Ik that theres no science behind somatotypes I wanted to explain what I looked like without taking a picture of myself .

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>>38639761
Glad you appreciate it. I've been in similar positions and for the past year I've steadily bulked but kept an eye on my bf%. If I notice I'm putting on too much fat I'll spend a couple of weeks intermittent fasting until it's about 15% again and then continue bulking slowly.

>>38639800
Do GSLP

>>38639800
(SxR)
1RM = 1 rep max
M
Bench:
5x1 1RM-7.5kg (1)
3x3 (1)-7.5kg (2)
3x5 (2) - 10kg (3)
Squat:
5x5
Accessories

W
Bench:
4x7 (3)-2.5kg
Deadlifts:
5x5
Accessories

F
Bench:
7x3 (2)-2.5kg
Squat:
5x5
Accessories

Accessories:
Triceps 2x12-15
Biceps 2x12-15
Hamstring curls 2x20
Face pulls 2x20
Lats 2x12-15
Lateral raises 2x12-15 (don't take them above parallel, heck you can be a bit below parallel)

You increase bench 2.5kg/week, squat 2.5kg/session, deadlifts 2.5kg/session

If you feel like fuck, you're tired and sore and shit (this usually happens first at about week 3 or 4) then just skip the accessories a couple of times.


You will have to change how you program squats and deadlifts after a few months, then you could start doing 5/3/1 for them and have Friday be volume day for squats and DL.

If you run this then you'll see insane gains.

>>38639840
>>38639828
It might be smart to start with GSLP and then move over to my program with 5/3/1 squat/DL immediately since it'll help you deal with the huge amount of volume my program has haha.

What is a good number of
>pushups
>bodyweight squats
>chinups
>dips
to be able to do for someone who doesn't go to the gym?

>>38639793
I've heard of these assisted pullup machines, but my gym doesn't have one. I'll try doing negatives and see where I end.

>>38639857
>bodyweight squats

get out

>>38639855
sweet im saving all this info..so from now on i should just train 3 times a week? is it okay if i continue cardio? i really like running so i'd hate to give that up...thanks again anon

>>38639391
this worked best for me
1) test your max amount of pull ups you can do
lets say your max is 10
2)the next day do this
75% of your max as first set (we could use 7 as 75%), the next are 6,5,4,3... 3min breaks
so it goes like this:
1st day: 7 6 5 4 3
2nd day: 7 6 5 4 4
3rd day: 7 6 5 5 4
4th day: 7 6 6 5 4
5th day 7 7 6 5 4
6th day: rest
7th day: 8 7 6 5 4
and so on...
3) when your 75%of max reps gets to around 12-15, the decreases should increase to 2 so it would go like this:
15 13 11 9 7
15 13 11 9 9... and so on
Try to do pull ups slowly, 2 seconds up, 2 seconds down!

>>38639840
Not the anon you're talking to, but can you explain what this means

>4x7 (3)-2.5kg

>>38639892
If you like running then do it, but you might wanna reduce the amount of times you run to once or twice a week. If you feel that the amount of time you spend in the gym is too long then just move the lower body stuff to another day.

So maybe
M Bench
T squat
W Bench
T deadlift
F bench

>>38639904
You look at where I wrote (3), which was here:
3x5 (2) - 10kg (3)

Then you take that calculated weight and reduce it by 2.5kg.

Example bench starting week:

1RM 100kg
M
5x1 92.5kg
3x3 85kg
3x5 75kg
W
4x7 72.5kg
F
7x3 82.5kg

>>38639892
Dont stop running mate. Beside the fun good cardio is very important.

>>38639391
is that gay peoples muscles look like

I used to be kind of sorta /fit/ but stopped working out for about a year and half. Long story short, my fatass gained 50 pounds.

If lose 50 pounds in 5 months will I have saggy skin? If not can I maybe push it but further and do it in 3 1/2 months without having loose skin?

>>38639927
Thanks for the explanation. I will switch to your routine in a month or a month and a half when I start bulking.

>>38640039
how the fuck do you gain 50 pounds in 1 and a half years? I gained 70 pounds in 7 years before i started working out.

>>38640066
I know I fucked up badly

pretty much I got into a relationship and we went out to eat and spent time together almost everyday cause she had to leave to her home country after the school year.

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Asking for a bf estimate - the bf thread seems to have died so asking here.

6 foot tall, 161 pounds. 33 inch waist. On a cut. Noob and only been lifting for a couple of months.

Do you still lose weight if you alternate between TDEE + 500 and TDEE - 1000 days?
On average, you still eat TDEE - 500 / day, so it would make sense to lose weight.

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Any grills in? How the fuck do you go to the gym while on your period?Besides the pain, I have no energy whatsoever. Do you go and just do a lighter workout or battle through it and beastmode it until you drop (even if it means a shorter workout)?

Is there any food/supplements I can be taking to give me the extra energy?

>>38639714
keep working on lat pulldowns

>>38640145

Just use a tape measure and use the Navy method. It's got about 2% error margin.

Or buy some calipers, they're really cheap

>>38639391
http://www.50pullups.com/

>>38639391
Am I overtraining my legs doing cardio every day?

I've been jogging/biking every day for this week and my legs feel sore. I know overtraining is a thing for bodybuilding but I have no idea if it applies to cardio too

Why does everyone buy shaker cups for protein powder? Why can't I just use my nalgene bottle?

>>38639391
Your shoulders aren't very strong at around 100 lbs OHP. Although you should be able to spread your lats and not use much of any other muscle, there are plenty that inadvertently do.

Use the assisted machine to see where you are at based on absolutely dead weight

>>38641699
Did that, got 17% which sounded way to good, I felt like I was 20% at the very least.

Heard that calipers have a 10% margin of error or is that just a meme?

I can do 20 reps of pull/chin ups - is there anything left in the way of gains if I stick with them or would I benefit more by moving on to weighted or more taxing variations?

>>38640680
Drink something caffeinated and pop an advil. Don't let your period be an excuse to slack off, fellow femanon.

>>38641922
depends how shit at using them you are.

calipers, tape measure, electromachine thingy all have a similar error of between 2-5% when used properly and you are within a relatively normal weight range.

>>38642074
OK, will get some calipers then. Hard to tell what's a meme and what isn't on here sometimes...

Navy-thing says I'm 16%. Could that be right, that I'm around 18% at most, given how I look?

Where can I get some /fit/ smoothie recipes, senpai-a-lama-senpai-kun??

>>38639391
Those are improved lifts?
At 180cm?

What the fuck, are you even trying?

Any tips on low bar squat bar placement ? I like the form a lot more but it feels like the bar will roll forward or backward at any moment and then RIP.

>>38642112
Yeah it seems a pretty sensible estimation to me.

Just be consistent with the measurements you take and it'll serve it's purpose for judging changes in bf% over time

>>38642122
google

>>38641935
you're pretty much doing cardio at this point. Start doinged weighted pull ups

>>38641845
shaker cups have that whisk ball. I guess you can get one of those and toss it into a bottle, but the narrow neck might be an issue.

>>38641750
"maybe"

>>38640669
your body doesn't work on a day by day basis. You don't have a little calorie accountant that crunches the numbers at night while you sleep. Net calories consumed over a long period of time determines if you lose weight or not. So, if by the end of the week you ate -3000/4000 and +2000/1500, you're still at a deficit and will lose weight.

>>38640145
18-20%

>>38642142
I don't know how to describe it exactly but tense up your shoulder blades and your muscles literally make a shelf for the bar to sit on.

My past two sessions have had my knees caving while coming out of the hole on my squat (low-bar obviously)

should I deload and focus on shoving my knees out throughout the movement or continue progressing? I am a novice and I was doing 190 pounds, I have been lifting for almost 2 months

>>38639391
Maybe train your pullups?
Fucking Christ, the retards on this board.
>my squat has improved a lot but i cant do a single bicep curl, wtf how comes?

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>>38639391
>tfw you fell for the weightlifting meme

>>38642234
eat more

>>38642234
How much are they caving? It's not a huge issue and once your quads get stronger it should stop being a problem. Just really focus on twisting the top of your thighs outwards to engage your quads fully.

>>38642283
pretty significantly, like, enough that my knees were no longer parallel with my feet or above them

>>38642267
today is my day off so I'll actually be able to eat regularly thankfully

>>38642388
Do more quad accessory work. Are they caving in warmup sets too?

I literally feel back to normal just one-two hours after workout.
It doesn't matter how much or how hard i lift.
Two hours and i don't feel like i've been lifting anymore.

Does this mean my recovery time is two hours?

>>38642412
no

>>38642407
no my warm-up sets are fine in that regard

>>38639391

Try this

http://www.startbodyweight.com/p/pull-up-progression.html

After a workout (especially if ab heavy) I get a lot of soreness along the bottom of my rib cage. It makes sense on ab days, but sometimes I get it on days when I barely worked abs. It also doesn't really feel like a muscle, it's just the bottom edge of my ribcage. Does everyone get this and just no one mentions it? Is there a muscle there and I'm just not aware of it?

I still have a tiny bit of fat I'd like to lose but it's taking forever as it's stubborn fat. Can I just do mini-cuts every 2 months or so? I just got out of a 6 month deep cut and don't want to continue anymore.

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Will dumbbell side bends help against wide hips? (male)

>>38643024
>mini-cuts
this stupid meme needs to stop. Your body doesn't just flip a switch

>>38643030
"no"

>>38643045
why not ? im not the one who asked this, but i also had the "wide hips" problem.
it's gone now that my shoulders are pretty big, but is there any different way to reduce hips, different from cardio ?

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When i do crunches this part of my ass gets pushed togehter and it gets red and hurts after 2 sets, what to do

fuck I need some guidance pls
been lifting for about 7 months now and my bench has literally increased 20lbs in that frame and it's been 2 months since I've added any weight. I've had multiple form checks, deloaded countless times and I'm eating 5 meals a day and a full jar of PB a week. I just can't fucking add weight, I can barely do my working set most days. everything else is increasing smoothly, I'm also 6'5 with a long ass arm span so maybe thats it? fuck

Dom from Broscience is natty right?

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>>38643066
>>38643030
I do that and I think they might work but I'm not sure since it's a very "light" exercise which in a natty lifter doesn't produce great results.
Honestly what I found to work against wide hips are: deadlift (yes), squat, shoulder and chest exercise I think I made decent progress in hiding wide hips over 1 year.

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>>38639391
never cuted before, have to now that I'm 16-18% bf

what's the difference between a fast cut and a slow cut ? Do you mantain more muscle mass on a slow one ?

what's the heart rate you should have for the optimal fat burning state?

im 27 doing about 150ish (like 78% max bpm or someshit).

did only 10 minutes cause I put the handicap on the cycle so high my quads could barely use the stairs

I got some credit at a supplements store, not enough for some whey, but maybe for something like, zma, bcaa, creatine, caffeine supps, stuff like that.

I was thinking about zma, i like creatine, but im scared of going bald, what you guys think i should take?

>>38642443
Then why do i feel back to normal after 2 hours?

In fact, is /fit/ willing to do a "study" to find out what the real non-meme recovery time is?

>pick an exercise like a squat and choose weight that is your 5-rep max
>do the exercise and keep doing reps until failure, the number of reps is R1.
>wait H minutes, do the exercise again, no warmup same weight, until failure, the number of reps is R2.
>if R1 = R2, decrease H by 50%
>if R2 < R1, increase H by 25%
>no exercise for 48 hours, then repeat
>keep repeating until you find the tipping point H where R1 = R2 and slightly lower H makes R2 < R1

When you finish, H is your actual recovery time.

>>38643137
with traps like that, highly likely

>>38643080
do weighted decline situps instead

>>38643085
eating 5 times a day is vague as fuck. How many calories are you taking in? what are you currently benching?

>>38643236
don't post fat ugly chicks for starters, and a fast cut will make you lose weight and strength quickly. You'll probably also lose more muscle than you want. Slower cut is easier to maintain strength and reduce loss of muscle

>>38643264
protip: unless you plan to do cardio a few hours a day each day, don't use exercise for weight loss. You can't out run a shitty diet.

>>38643278
you should always be on creatine. Balding is a meme.

What do you guys do for core? I'm currently just doing planks, going to progress to added weight in a bit.

Any other recommendations?

>inb4 only squats and deads- I already do those, I just want to add accessory work as well

>>38643355
give it a try and report back.

>>38643355
That's just how long it takes to replenish your ATP. Not indicative the your muscles have actually healed and recovered.

Faggot.

>>38643373
115lbs 5x5, 3,500cals

>>38643405
yeesh, that's pretty bad tbqh. Try eating more maybe? Push bench to the front of your workouts?

>>38643405
7 months for a bench to go from 95 to 115lbs is incredibly bad. You should have been able to do that within the first month. What do the rest of your stats look like? What have you been doing?

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>>38643373

k thanks

>>38639391
>tfw too tall to do a proper pull up while standing

>>38643355
this study is unscientific as fuck with all these loose variables not being accounted for

>>38639391
i was pretty much like u op did sl u did ss now let me guess ur looking at some intermediate program like tm. It will come a point where squat will surpass ur deadlift. I decided to just eat at maintenance do the main lifts + a ton of hypertrphy exercises after and it works much better trust me if u dont wanna look like a t rex

>>38643405
>>38643488
Started on ICF just recently switched to a PPL
OHP 85lbs 5x5
deads: 265 3x5
squat 185 5x5
rows 155 5x5
im fucked

so is it true the assisted pull-ups are completely useless?

I can barely do negatives. I do hardly any weight with the assisted and try to perfect my form

>>38643621
I sort of did a modified ICF with less isolation, just did the big lifts with some rotating skullcrushers and curls

>>38643642
Who the fuck would say assisted pullups are completely useless

>>38643621
for 7 months, that's some pretty shit progress tbqh. I would try switching to a beginner strength program (SS). Just for comparison, I hit those numbers within my third month.

>>38643642
pullups are like any other compound except you can't really control the starting weight. So no, assisted pull ups are not completely useless, not even remotely. Treat it like any other compound and work on progression to the point where you don't need assistance and then move on to weighted pull ups.

>>38643278
Creatine and hmb

>>38643653
>>38643717
Saw it repeated on here a few times. Something about it ruining your form

>>38643717
could I possibly have low test? I've somewhat lost my sex drive as well in the past 8 months :(

>>38643742
unless you set it to assist you too much, it doesn't affect your form.

I have a nagging back injury that my dr tells me it is okay to powerlift with. I find that if I do conventional stance deads and low bar squats I have a nagging tightness that won't go away. However if I sub in sumo deads or high bar squats respectively the tightness balances itself out. What would be more beneficial for training: low bar and sumo deads, or high bar and conventional.

>>38643770
possible, but not likely.

I just bought a barbell and a rack, with 300lbs and I'm starting SL today. I'm incredibly weak, so am I doing the right thing by starting with a strength program or should I consider something else?

>>38643915
>should I consider something else?
like what?

protip: if you're weak, what makes you think you'll benefit from programs that require you to have strength?

Why super skinny guys never have shredded triceps?
Miniature ofc, but still.
They have skeleton abs and pecs but for shredded horse shoe triceps you need to be a low BF bodybuilder.

This mistery confuses me, it tortues me.
Not been able to know.

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New to lifting, been handling the exercises great to far, even squatting, but when I do squat, sometimes at the end of a set I feel really lightheaded and hot and my arms start tingling. They just tax the shit out of my body, even if it feels relatively light on my back. Is this normal? I still push through the routine regardless and feel just fine but I want to make sure I'm not destroying my heart/CNS or some weird shit.

>>38644033
you're probably not eating enough, not breathing right, dehydrated or a combo of all three.

>>38644023
can't have shredded triceps if you don't work them out, has nothing to do with bf really.

>>38643915
Phraks greyskull

>>38643205
very "light" is still better then none

>>38644056
Not that anon, but is it better?

>>38644044
I inhale when I'm standing and exhale while I go down with the bar, start inhaling on my way back up. Come to think of it, that might be opposite of what I should be doing. On another note I do fasted lifting in the morning, I only have 3 cups of black coffee and some creatine before I go in. I feel fine on the other lifts though, might be the breathing.

>>38644071
Yes for most people. Unless you really really care about getting your squats and deadlifts up. But if that's the case, you should do SS anyway.

I really fail to see the point of SL. Goal is to look better = greyskull. Goal is pure strength = SS.

do your pullup routine 3 times a week instead of 1

What happened to JM? I haven't seen him pay in a long time. He was my favorite to make fun of

>>38644098
Great, thanks for the answer! I'll do greyskull.

>>38639391
50pullups.com

Juat fucking go here and read

I hate this board sometimes

If I'm doing SS do I have to keep increasing by 5 lb increments or can I add more if I feel like I can do it?

>>38644191
you can add more if you feel you can do it.

I'm lonely, poor, have no friends and my family hates me. I don't know what I'm asking really, just posting to feel part of something. Work hard and cherish your family /fit/, don't end up like me.

Has anyone here used lacrosse ball massage to help recover from an injury?

How long does it take before your trigger points stop hurting so much?

>>38644328
thanks for contributing
by the way, are you planning on making it?

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>>38639391
I'm a fatass. If I cut to about 1500-1600 calories at 280lbs I should lose around 16lbs in a month theoretically right?

>>38644353
I hope I can, I'm trying but I'm in such a bad situation I'm scared I won't have enough time to make it

>>38639391
How the fuck can you be 5'11 73 kg at 14% bf? Either you miscalculated a LOT, or you are all fat.

>>38644382
sure?

>>38644398
that doesn;t sound too ridiculous

>>38644382
Start counting calories and macros now. Get in the habit, it's really easy.

Decrease calories by 100 every 4th day until you achieve 700 calorie deficit. Start going for 45 minute walks to burn at least another 300. Maintain 2lb/week loss until 240, then transition down to 1/lb/week loss and start some kind of progressive resistance training.

>>38644382

4 lbs a week sounds too high unless you are exercising a ton. At your weight shoot for a 1000 cal deficit (basically around 1600 total) to lose 2 lbs a week.

>>38644191
You can add more but you should savor linear gains while they last. 5 lbs a week is a ton, no need to rush it any more unless it's just super easy.

>tfw I too can only do 8 clean ones
That's the reason i have 0 back. Godda up that shit and add weight, going crazy.

Being 194cm and 122kg doesn't help. Cutting too, Ofc

>>38644444
nice quints

I just started the modified starting strength you can find in the sticky.

Should I be doing the auxilliaries every day (7x/week) or every lifting day (3x/week)? I assume 3x/week. Is there anything I should be doing on my days off besides stretching? Pushups/situps? I'm afraid of T-Rexing.

>>38644646
Dayum.

Will pull-up gains come my way?

>>38644671
>Should I be doing the auxilliaries every day (7x/week) or every lifting day (3x/week)?
too lazy to check it but if they're the chins/dips/situps/hyperexternsions, you do them after your lifts. Rest days are for rest. You're as likely to trex as a retarded cardio bunny is to bulk up if she started lifting.

What is the average gym goers OHP? What weight do you see normies Press?

How can I identify buttwink, /fit/? For the first time in about two years, I recorded myself doing squats. I'm not sure if it's excessive, but my hips are definitely rotating.
I can't post the recording now cause I don't have Wi-Fi

>>38644696

thx senpai

and i figure regardless i'm not going to wake up one day as a T-Rex. If I start getting bottom heavy I'll poke around for some advice and add a little more upper body shit right?

>>38644695
no, you'll just get a gf

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I think /fit/ girls like pic related look good in everyday clothes like shorts/jeans and tshirt, but bad in "elegant" clothes like dresses. I want to be really fit like the pic but I'm scared I won't look elegant at that point when I want to. What do?

I recommend doing weighted pullups instead of rows to start lifting

weighted pull ups carry over to pendlay rows a lot but the reverse isn't true

>>38644816

If she isn't overtly muscular she'll probably be one of the hottest women in the room...at any point. Just has to be smart enough not to wear anything tight enough to show muscle indents etc because thats too masculine.

>>38644799
I have one already, I want pull-up gains lad

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Tell me why I shouldn't do this routine for simple strength gains and for the fun of weightlifting

Bench Press 5x5
Squat 5x5
OHP 5x5
Deadlift 1x5

I want to keep it simple m80s

>>38644080
its the water. when you stand up all your blood is concentrated down to your legs and being hydrated keeps your blood where it needs to be. it could also be caused by a lack of electrolytes but prob not cause of the creatine

After a workout I really battered. My muscles are sore, everything feels "tighter" and I can just feel how hard I've worked. This is good I know as it shows I've worked hard, but should I feel like this after every workout? And what should I do to help my body recover?

>>38644398
im 6'2 163 at 12%. i dont see whats wrong

Is it okay to workout if your muscles are still sore?

>>38645096
are you resting between days? you shouldn't push yourself too hard or you can hurt yourself so your body needs time to repair. you could also do an easy day as these will put less stress on your body

>>38645193
How long have you rested those muscles?

Also give 0 >>38644978

>>38645197
Thanks man

i can do 20 pullaps and i have no lats and fucked up posture, am embarasment to even post my back. How do i get into 20 pullaps? just doing them every single day and not for the failure, the point is to get used to it.

>>38639391
http://a.pomf.cat/uyuwms.pdf

check from page 35 onward, it explains 2 type of progressions, specifically for chinup.

>>38644978
yep. breddy gud.

>>38639828
Do you do phraks gslp? if yes, for how long?

I have a bench, olympic barbell and dumbbells with about 80kg of plates.

Is there any routines I can do to get into weightlifting? No squats because no rack.. I'm just trying to lose weight, already eating at a deficit and walking.

t. fat fuck

>>38645806
Also going by pictures online I'd put myself between 30-35% body fat. I'm 6', 180.

No fat on my legs, 32" waist, skinny arms, all fat is on my stomach.

I'm experiencing bloating after bulking meals, to the point where my large briefs are causing me pain. I'm 5'11 150 lbs. Im not sure if I'm just getting fat or if I just have shit hip genetics. I don't want to buy xl underwear.

>>38644978
rollo

>>38644978
Pls not 9 she looks like my ex

>>38639391
Weird question, but does the fat on your glutes and thighs jiggle when you walk naked @ around 12-10% bf?

Did porn fuck up my dick? I get whiskey dick worse than most people my age.

Also, when I do get it up I cant pump that fast or hard or ill bust

Is hte only way to get better is to have more sex?

I was benching today and went to rack and the right side of the bar didn't rack and fell on my head

I think it more hit my head and slide off at the same time. However, it didn't feel like "ow, I dropped something on my head" and it's not painful to the touch". There was only 175lbs.

What are some symptoms to look out for?

P L E A S E

R E S P O N D

>>38646331

dont fall asleep tonight

>>38646412
for real?

>>38646331

Were you holding the bar when it hit your head? Because 175/2 = 87.5 lbs of metal hitting your head is gonna fuck you up. I'm assuming since it doesn't hurt that the impact wasn't that bad.

I'm not a doctor and if you're that concerned you should probably go to one, but getting hit on the head doesn't automatically = concussion if you felt fine afterwards.

>>38646450
I don't remember if I was holding it or not because it was so sudden. But I was fine enough to do another set of the weight afterwards.

Best gym headphones? I wanted something Bluetooth based so I could leave my phone in my gym bag. I got some cheap earbuds with the behind-the-ear hook thing off amazon but they don't stay in at all and the hook doesn't even fit my ear or bend to do so better. Big over-the-ear ones with a band across the top of the head don't seem very conducive to things like running.

Can I cook chicken breast and rice and store it in the fridge for 7 full days or will it go bad

>>38646483
Jaybirds x2

>>38646445
Nah, you can sleep even with a concussion, that's not true.
>>38646331
What does it actually feel like? A concussion is basically bruising of your brain from it slamming into your skull. When I had one, it felt like the inside of my skull was sore.

>>38646460

Well if you get a headache or nausea or any of the other googleable symptoms you know what to do. Otherwise don't think about it too much. Such a thin object causing a concussion would also require a significant amount of bruising or pain.

>>38646489

Any authority ever on food will say that 3-4 days is the limit, and they would be wrong. So yes, you can cook chicken and rice and keep it in the fridge for a week. After 7 days it won't taste as good, but it shouldn't have any off taste or smell.

>>38646489
>Jaybirds x2
>$150
What else you got? After these didn't stay in at all, I'm not going that high.

>>38646495
feels like nothing at all aside from a slight sensation which could be just be dehydration. I wouldn't call it a headache.

>>38646514
https://www.amazon.com/dp/B013HSW4OG/ref=twister_B014FAWVR0?_encoding=UTF8&psc=1

$100 for the white ones. They're pretty high quality. I use them on a daily basis. They also have ear braces and different sized ear tips including foam ear tips to help them stay in.

>>38646510
can I just prep a meal and freeze it?

>Can pendlay row 185 strict form at 170
>die doing 7 pull ups

Just fuck my shit up.

>>38646536

Absolutely

>>38646518
You're fine.

I have massive pain in my elbows and they pop in and out each and every time I try to do push up, dips, skullcrushers, anything with weight on my elbows. How can I fix this?

It's been like this for years and because of it I've never been able to do push ups.

I'm around 30%bf and I'm doing ss and cardio, should I eat at maintenance ?

>can do one pullup sort of
F-feels good

>>38646575
thanks senpai

>>38646613

What are you defining as "maintenance?" If you're doing SS and cardio, then you will lose weight at what your old maintenance intake would have been without exercise, and this is fine. If you are eating at actual maintenance (i.e. your TDEE) then by definition you won't lose or gain weight.

>>38646546
so let's say I get a plastic container, cook some rice, veggies, and chicken and toss it in a freezer.

How do I go about defrosting it? Just leave it out the day before? Heat it up in the microwave like a walmart tv dinner?

>>38646688

Defrost it in the fridge like 24 hours in advance. If you leave it on the counter you risk the food spoiling. I guess microwaving from brick status would work but it would take a while and you'd overcook your food because of hotspots.

>>38639391
>am 120 pounds
>can do 3 sets of 5 overhand and 3 sets of 6 overhand
Does it count if I am a skinny manlet? 5'7, 120 pounds.

>>38646724
so defrost 24 hours in advance, then just reheat like a standard meal?

Thanks, f-m

>>38646532
The Bluebuds X are on ebay for $35, any difference?

What's the best squat position if I can't OHP the bar enough to put it in my back and I don't want to use the smith machine?

I tried today to use dumbbells on the side but I didn't feel it was that great, is there a better position?

>>38646731

Yep, you got it. Depending on your fridge and freezer settings it may not defrost in 24, in which case it's better to do 48 hours in advance, but you get the idea. The less work you have to do in the microwave the better.

>>38646736
I had those before I bought the x2.

They lasted me a year after constant daily use, including at work, but I won't say I took the best care of them.

It's a harder plastic and much shinier, so it might get scratches easier. I don't really think there's any differences aside from maybe basic things like material and slight improvements in battery/overall quality. You'd have to look up the differences because I can't think of any off the top of my head.

>>38646738

Clean the bar from the floor and do front squats?

When did your noob gains come in?

>>38646738
There's a way where you basically tilt the bar diagonally, get under it, squat down, and stand up with it and do the reverse to put it back down.

I don't know the name so someone will have to help me out here.

>>38646796

Steinborn squats. Relatively dangerous compared to other lifts but it will do in a pinch.

>>38646847
>>38646796

I see, I'm still weak so I'm scared of injuring myself but will research this position, thanks anons

>>38646605
bump for hope

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Why do I have pain in my knees when I squat without weight but anything over 1 pl8 is no problem?

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>>38639622
Bout tree fiddy,

>>38645193
Yes as long as you've given them a rest day. DOMS goes away when the muscle gets warm.

>>38646787
Rephrase the question?

Can someone show me a video of a perfect pullup?

I'm trying to do them but I always feel like I'm doing them wrong. I'm used to chin ups where you fully contract and you know you did a full rep.

>>38646948
Pls respond

Is it worthy to try keto if I'm just trying to lose less than 30 pounds? two months training and doing calories in=calories out and all that jazz.

I don't think I could follow such a strict diet but if I can get strong/thin doing also keto then I guess I could try it but I don't really know if it's worth it

>>38647128
How long were you lifting for before you saw noob gains?

>>38647300
I saw my first gains around 1.5 months, but it was only my ass that got bigger. Everything else maybe 3 months, but it is a ssslllloooowwww process.

>>38639391
What macros should I focus on the most if any during my bulk? also, what PPL routine is best for hypertrophy and strength ? thangs guys

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>>38647514
>What macros should I focus on the most if any during my bulk?
Brotein.

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So, how's the average weight of a 177cm/5'10 male weight at 10% bf? I'm thinking I have like 10kg or some shit left to lose

I did SS from skinny fat and never ever touching weights in my lift and bulked too hard, hit 92kg and now been cutting for some months


pic related is me, i'm at 71.1kg and yet still have a lot of fat on my love handles which make my body look even worse and fat, there's barely any on my lower stomach but the sides which even go to the back are ruining it

I just wanna get the 10% and then lean bulk(like 100-200kcals surplus) to get some muscle and so my next cut only takes a month or two tops

i basically only count my caloric intake, protein and recently started to check my fiber and fat intake

is this fine? got like 250~ carbs daily but I have no idea if im eating them or not
what happens if i eat more than needed?
what if i eat less?

>>38640680
take iron supplements or b12. Besides that I just put a pad and do my workouts

>tfw can't do a pull-up without being under pressure

>>38639391
How do I know when I am finished with my workout? When I do bicep/tricep accessories I feel like I can go on forever. Should I feel fatigued?

>>38647938

Arm workouts aren't very taxing in terms of your CNS and cardiovascular endurance, part of the reason curlbros love them. If you're doing it right your arms should feel fatigued, but if not just progressively overload with either weight or reps. You can also try changing up rest times ( I like ~1 minute rests for arms)

>>38647768
if that pic is you currently you really look fine, maybe 15 or 16%?

how do i count calories in meals that i make? do i count all of them seperately or what?

do deadhang pullups to failure

then jump to top, hold if possible, and lower self down

you'll feel it the next day

What is causing my hip flexors to hurt when I squat?

>>38648967
It's fine until I try to go deep.

>>38648753

Count calories of all the individual ingredients and add them up. If you eat 1/4 of what you make, then divide by 4. It's not complicated.

>>38649062
ok, thank you

>>38648967
This. I have the same problem.

I love squatting but everytime I get hurt.

>>38639391
Is it OK to wear a weight vest very tight. It's the only way the front and back stay parallel to eachother like it's meant to. I can breathe I am pretty sure but fuck at the same time I feel constricted like a fucker. If I didn't have these fat love handles it'd feel fine.

I've only been able to do a maximum of 5 sets of 8 reps of 35 lb dumbbells for bicep concentration curls for a while. I've just recently been trying to work on my arms. I work triceps with skullcrushers, dips, cable pushdowns, but what is the best way to grow biceps?

I feel like im not making good progress with concentration curls. Should I instead do preacher curls? Chinups? Ez bar curls?

>>38649125

If you can breathe then it's fine.

>>38639391
I don't know what day I should be doing pull-ups, in regards to what muscle group I'm working on. Or should I just do pull-ups every day?

>>38649162
Pull ups every day can be very beneficial IF you remember to do some fucking reverse flies to balance your shoulders out. Reverse flies swept me away from a lot of pain I was feeling.

>>38649162

Pullups are a back and biceps exercise. I usually do weighted pullups as part of a pull workout 2x a week, and then a few other days I will do bodyweight pullups in low rep ranges (my max is 20+, but I'll do like 8 per set). I feel this helps with my goal of getting a greater pullup count by practicing more often without fatiguing my muscles.

>>38649180
>>38649238
So even the days that I'm not focusing on those muscles, like chest/leg day, I should still do them but maybe not as intensely? I haven't done pull-ups/chin-ups in a long time because I felt like I was completely working against my body, like my range of motion for doing them was non-existent because the rest of my back got in my way.

>>38649285

If pullups are an easy movement for you, then it's optional. I feel it doesn't affect my recovery but you might not feel the same way. For simplicity I would just start out doing them 3x a week with a rest day in between.

>>38649307
>If pullups are an easy movement for you
They are by far the hardest thing for me to do.

S-should I worry about the very small red spots on my dick, they dont hurt/smell bad/or itch

>>38649383
Adding on to this. I have small bumps on dick that don't hurt (keratosis pilaris). Do girls give a shit?

How much muscle size is it normal to gain after stopping a cut? Of course, I don't mean actual growth, but more definition/pump due to not being so depleted.

How do I get a nice meaty neck?

My gym has 2.5kg as smallest plate and my OHp is stalling. i can't do a full set with +5kg added.
Do i add volume to my current full set or just throw the 5kg on and do as many reps/sets as i can?

>>38650432
honestly both ways can help you overcome a plateu, depends on what stimulate your body better if it were me I would just add 5kg and work my up to a full set

>>38650432
>2.5kg as smallest plate
That's crazy. I just bought some 1.25 lb/0.5kg microplates for my OHP, as I wonder if my gym's 2,5 lb/1kg plates were too big. You might consider buying some, and you'll definitely get use out of them.

I use about 20-35 grams of protein powder, how much oats (uncooked) and water do I need to add for it to be good? Im also adding 5ml of olive oil

>>38650506
>You might consider buying some
By which I mean 2.5 lb/1kg plates. By all means go smaller if needed, but jumping 10 lbs/5kgs per increase is gonna get really old really quickly.

>>38649285
>>38649376

Since pull-ups can be trained easily by just getting a bar, I suggest you start from there and let your pull-up exercise live it's own life.

I had a pull-up challenge with a friend, which meant I split my time in two; for exercising legs and pushes, and for exercising only pull-ups and chin-ups.

It's not rocket science. If you can do barely three pull-ups, do sets of two pull-ups with a perfect form. The point is not to get your head above the bar or your chest against the bar, what matters is you execute the movement in full range of all the muscles involved. Pay attention to pulling your shoulders back and down, then pull your lats back AND DOWN, remember your lats connect as far as to your pelvis, then simply curl your biceps to execute the last bit of the pull-up. Do one of these, do two of these, do as many as you can without having to let one muscle group slack. It's really easy to leave your shoulders, traps and even your back out of the movement and focus on your bicep, causing pain, discomfort, shitty form and eventually possibly damage on your shoulder joints.

Why I am reminding the point is not to simply get your head above the bar is because if you start counting the reps, you start sacrificing your form just to get to the amount of reps you are supposed to hit. With pull-ups this can not be your objective, but rather you should do as many as you can. As long as you can not do like 5-10 perfect form pull-ups, don't bother counting anything, just do them like every two or three days as much as you feel comfortable and focus on getting into the movement.

>>38644978
pls give all

>>38650885
so close

>>38639406
do you get enough rest between sets?

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Is an ec stack effective for losing weight?

>>38650943
It is an excellent appetite suppressant and preworkout stim. I hear anecdotes about a slight metabolism increase.

>>38639469
plz elaborate

is there any place in belgium/europe you can buy/order ephedrine?

>>38651222

Symmetric strength is reliant on user data (mixed with the stuff from strengthstandards and similar) to get its numbers. The amount of people who push pullup performance compared to people pushing squat/bench performance is very one-sided and that drags the pullup numbers down a bit.

>>38639391
Progressive overload. Increase the amount of pullups every week. 100+ every week for the sick gains.

>>38650943
When I'm on a diet I only use caffeine, works great. The second "trick" that I use is that I add a spoon of phyllium husk to 2 litres of water and down it. It will stop the water from going right through you and you'll feel really full.

>>38644978
It's fine for your first beginner gains. But after a 3 months that program will stop being effective and your progress will grind to a halt. You'll need more volume to progress after that.

>>38649162
I do pullups whenever I hit back. So 2 days a week and I try to hit atleast 100 pullups every week.

>>38650432
Decrease the weight and increase the volume. Something like 3x8 and increase weight until that's too hard then 5x5 increase increase then 5x3 then deload and do 4x8, 6x5, 6x3.

A pair of clips weighs 0.3kgs aswell.

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>>38639391
A good grip is very important to do pullups

pic related has very good grip

>>38650943

It's from my experience but yes. I felt bad (heart racing, sleeping troubles, ready to do anything because of the energy) but man, the results that came from the first 2-3 months taking it led to great results. I had slimmed down to like a size 29 jeans at the peak of it.

>>38639495
>Do as much volume for your lifts as you can recover from. Any less is suboptimal.
OMG this everyone needs to learn this.

>>38642388
Definitely de-load but just to the point before where your knees cave. Otherwise you are training a bad habit which will hurt your progress and injure you.

i wasn't able to do a single pullup a few weeks ago and now after doing them twice a week for a few months, i'm able to do 17-20 on a good day

>>38643380
Planks, ab wheel, hanging leg raise, back extensions and the occasional sit up
>>38643355
Get back to us with the results,
>>38643809
Well all those lifts are legal in comp so do whatever doesn't hurt you to train and whatever is strongest at comp
>>38644191
You can add 5lbs per set until you cant manage it

Should wrestler neck bridges be done isometrically or for reps?

I cant do a single pull up but i can lift 235 lbs and pull my self up over walls wtf how to i pull my self up

>>38644788
If you start going Trex just start doing heaps more bench and pulls
>>38644978
Wheres the lat work, rolling for a normy waifu
>>38645806
I'd get a coach for olly lifting that shit is complex unless you are already good at the movements

>>38650514
Pls reply

>>38646605
see a doctor sounds like you are fucked up
>>38646948
The weight is pushing you into a better position
work on your mobility
>>38652300
Dubs is what i wanted

I noticed on symmetricstrength that my bench is below my row/squat slightly. Is this due to my using only dumbbells lifting at home (and as such being weaker than a bb bench), or should I up bench volume and accessories?

>>38639391
Been squatting and jogging for about 4 months now, over the past week or so my left knee has been getting sore during my workouts, and that soreness has been lasting the whole day. Do I drop my weights and try to fix my form? Or should I cut out squatting for a while until the pain goes away?

>>38652456
Symmetric strength is a meme website used by dyel to justify their lack of progress. Ignore it and focus on reaching tangible medium term goals. First goal should be a Wilks of about 300 if you care about strength

>>38652464
Reduce your volume and identify what in your knee is hurting. Locate the pain and have a think about whether it's a ligament, muscle strain, general inflammation. See a physio if you have access to one.

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sup lads, quick question

i'm 185 lbs at 6'2, "measuring" 15% body fat

i want to get bigger until feb-march and then start cutting

what should my goal weight be? 200 lbs? apparently my "ideal" bw is 175

My upper back feels really tight and sore (in a bad way, like I fucked up squat form, dull pain). What do I do to heal it?

Also what stretches/exercises do I do immediately after lifting?

It's my understanding with the SS program that I'm supposed to warm up with a low weight like the bar, then jump right into a five rep max. Is this effective/safe? It definitely sucks to warm up with the bar then jump right into squatting 250 (I know that's not a whole lot but it is for me and I'm still gaining) I know some bros will say, "why are you doing some internet program verbatim anyways" to which I say, "Meh" thoughts/advice?

>>38653240
Mainly rest, maybe take an extra day off. If you got the money get a masseuse that uses hot stones, I'm sure that would help.

As far as stretches it depends what muscle group you are exercising. If you're doing chest, Google stretches for chest, etc

>>38639391
>weak DL
>cant do many pullup sets
Your problem isn't the muscles it's probably your hands. You may have weak girly hands that just can't keep a grip, which is why you fail DL at higher weight and pullups at higher reps. Work on dat grip bruv

>>38653269
Bump for thoughts

>>38653269

Have you actually read SS? You're supposed to do more warmups than the bar.

>>38653430
Like the book? No...

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>>38653490

You probably should read it.

http://docdro.id/UnPEjlK

>>38653505
Many thanks

>>38653066
Your goal weight is whatever you want. Bulk until you're satisfied with the muscle gain. There are no set rules here. The way you bulk is more important. You could hit 200 lbs really fast with a dirty bulk but that'll be mostly fat.

>>38639391
grease the groove
negatives
focus on pullups
stop curling, at least temporarily
do high rep low sets until gain more
then switch, alternating between the two and normal stuff
once you hit 30-40 reps start adding weight
if a particulsr part (lats, teres, shoulders, grip, mind, forearms, biceps, etcera) is letting you down, fix it
give it time
never give up
listen to metal, esp black or thrash
cut yourself to psyche up for reps
svream
heil hitler before sets to psyche up for evropa
lose excess fat if necessary

How the fuck do I get sleep? I work and my sister moved in, I can barely get 5 hours before her damn kids start getting loud

My muscles aren't hurting anymore the next day after lifting.
So i tried more reps and sets, and when i got to failure, i kept pushing the weight for a while even though it wouldn't budge.
And now my muscles hurt again. Not hurt as in pain, but hurt as in i feel like i've been using them.

Does this mean 3x5 isn't enough for me?

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Out of shape I do 15-20 and when I start training for pull-ups I get to 35 in 2 weeks.
The trick is to do 2/3 of your max pull ups and then immediately drop down and bust out 1/2 your max push-ups.

It doesn't sound like it should work but it does.
Do it for 5 sets every other day.

Once you do that for a while switch to one arm assisted pull-ups where you are grabbing the bar with 1 arm and a vertical post with the other.

Any assistance on a full 24/7 diet I should follow?

I'm not talking "avoid x". I'm hoping for a full meal plan.

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Anyone /bald/ or /balding/ here ever use Minoxidil? Any thoughts or feelings on it?

>>38639391
The only way to get better at doing pullups is to do more pullups.
An absurd amount.
Lifting weights barely helps at all because of the interactions between different muscle groups that is hard to simulate with any other exercise.
Most people who are good at pullups stated at a young age with help from family/peers and they just kept doing them.

If you're new to pullups though, get one of those door hanging pullup bars or get some resistance bands and take them with you to the gym.
When I first started doing pullups and chinups I spent my first month with resistance bands just getting form down. I would do 10 every hour, almost every day.
The next month I actually started trying to do them without resistance bands and pullups quickly started falling behind chinups. I started an actual regiment at 3x3 once again doing this multiple times a day (though fewer than before).
You build up from there, eventually you lower resistance bands (or remove them all together) once you have done so you increase your set/rep and treat it as any other linear progression.
If you stop doing pullups you lose the ability to do the same number very quickly.
I do 20 a day just to keep it up, I have a workout once a week solely around cal exercises.
Good luck.

>>38654244
bump on this, I see a 6 month supply is $16

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What do you think of my program /fit/ can you recommend anything better?

I'm >>38653442 I did SS for 6 months or so and then 5 months of this program a gym PT made for me.
I find it difficult because it's pretty long so even with 90 minutes I often don't finish everything.
Some exercises like OHP are really high rep but I don't understand why. I mostly want to get strong and improve physique, not endurance.

It changes on intermittent weeks, where I put a slash. So that's 4x4 on week A 5x8 on week B. I increase weight set by set and average about 75% PR, usually doing one PR set last.

Mon
Squat (4x4/5x8)
Bench (5x5/4x8)
DL (3x5/4x6)
Chins (4x5/4x12)
Curls short rest (3x10/3x12)

Weds
Squat (5x6/4x8)
CG Bench (5x5/5x8)
OHP (3x15/4x12)
Rows (4x8/6x12)
Push-downs short rest (5x15/3x12)

Fri
Squat (6x6/4x6)
Bench/CG Bench 4x8
DL from blocks 4x4
Leg press short rest (3x8/4x12)
1-arm row (5x8/3x16)

What do you Guys think about Reverse grip benchpress to improve upper pec development ?

>>38643405
How much do you weight? How much do you sleep?

>>38644080
Exhale on way up. Drink more water.

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My gym m8 sent a workout he made is it any good? There seems to be too many exercises and too much volume. Thoughts?

I'm experimenting with the supplement HMB while on a cut. I find that it's quite rough on my digestive system and I can't always have it without a meal because cut. Is there anything I can do or take it with to make my BMs solid while I'm on this?

>>38654899
can't always have it with a meal*

I saw a skelly kid sign up for the gym yesterday, and he looks utterly overwhelmed. Should I try and extend my hand to him and set him on the right path before he gets corrupted?

When I'm on a deload should I deload all my lifts or just the ones that are stalling?

>>38655109
I was once that skelly kid. It helps a lot.

>>38655268

If you are deloading to give your body a break after a training cycle, then deload everything. If you are deloading because you failed a squat or something, just deload that lift.

>>38654511

May be good, but I prefer incline bench.

I just started working out again after about two years, and did Squats and OHP today, and midway through my OHP my like, back of the neck shoulderish muscles have been killing me and now I can't even look up. Slathered some icy hot on it but how fucked am I?