QTDDTOT

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whats everybodys favorite bulking meal?

>>38685176

AAAAAHHHHH SAUCE PLEASE

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>>38685193
meals first faget

>>38685220
>>38685176

Beans.

>>38685176
Breakfast: Oats / milk / whey

Pre-workout: 2x Frozen banana, 660ml milk

Those are the only things I have to have on a bulk. Lunch/Dinner are normally big 250g meat + whatever else.

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rate routine pls
pic related

>>38685176
whole milk and oats + berries + peanut butter

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my right hamstring is notably different from my left in structure and flexibility
Specifically it feels a lot lumpier than my left. I think it's causing the pain l feel during squats because even unweighted there's a pinching at the spot where my spine connects to my hip; but only on the right side.

Help me /fit/, you're my only hope.

What do you guys eat for zinc?

>>38685551
google sciatic nerve pain

>>38685508
0/10, what are you trying to achieve?

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>>38685571
took phraks GSLP and added acc exercises recommended in book for arms and neck
I'm 2 mo into phraks GSLP now (pic related)

>>38685568
>Google sciatica
>treatment options
> acupuncture, ibuprofen, surgery
Th-thanks

>>38685589
>acc exercises recommended in book for arms and neck
But why?

You think adding 50kg to your bench/row and 25kg to your OHP/pullup won't make your arms blow up?

Anyone ever bulk on peanuts? Or is that too much fat

>>38685591
see if it's fits what you're feeling
treatment should be resorted to a physician, not google

>>38685610
I find them too calorie dense to use as a diet staple. Either you risk your caloric intake varying wildly or you spend time sitting there counting out or weighing peanuts.

>>38685605
yea, it does, but even the book is recommends to add arms work if you want aesthetic arms

shoulders and neck work are for sports tho

>>38685653
What book? Phrak is just a reddit user (/u/phrakture).

>>38685684
GSLP book

>>38685561
Zinc tablets

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I'm 5'6", 135 lbs. 31 year male.
>2 kids in daipers at home
>work 50 hours a week.
>Wife works too.
>No daycare, little time to self.

I want to get fit before it's too late. Looks like everyone recommends SS. Is a gym necessary? Any advice on a plan or routine?
I want to get fit before it's too late.

>>38685827
Dunno how that part double posted

>>38685827
Define "fit"
If you just want to be more active you can do literally any physical activity; running is popular
SS is a strength training program for football players

>>38685869
I want to add strength & bulk a bit so I'm not so scrawny.
I'm on my feet all day (as a chef) so I'm not just sitting around but I want to be healthier overall and also look better. Right now really skinny and developing this dad beer belly

>>38685906
I'm trying to come up with a routine or plan that I can stick too since my current situation is keeping me so busy.
I'm worried running or too much cardio will result in weight loss

>>38685906
SS is a good strength program yes
Candito's linear, 5X5, etc
But as a novice lifter you can do any exercise for 3X12 and make gainz

What can I do on back day besides deadlifts/weighted extensions?
And don't say rack pulls, I can barely lift 1pl8 after I finish diddly.

What do y'all do for abs?

>inb4 deadlifts

>>38685933
Rows

>>38685939
Scooby's old spitroast thing ab wheel and medicine ball twists

Are rest days absolutely necessary? I've only been going to the gym for a couple weeks now and I don't like the feeling of not running or lifting for a day.

If when cutting I eat comfortably above my BMR (say +300kcals) AND I get a good amount of protein (say 0.75lb/lb bodyweight) AND I train regularly and intensely, is there still a chance I could lose considerable muscle? Or do I have all bases covered?

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>>38685064
What's my current bf% est? 177cm and 71.8kg unflexed

I'm aiming for dat dere ottermode but it seems that I have so much fat to cut off and it's depressing me hard since I want to put muscle soon to be ready for next year year spring break
all fat seems to go to the sides and back

Anyone have an extreme noob shoulder workout? Can currently bench 65kg but can't even use the bar for shoulder presses

>>38685064
I want to keep squatting heavy but dont want my legs to grow more
how do I go up in strength and barely in mass?

I squat 2x or 1x week depending on the week

How heavy in kg is 1pl8 in kg or lb?

>>38686100
>how do I train legs without gaining muscle

beginner here

If I can't complete my set of body weight pull-ups, is it more beneficial to do negatives or assisteds?

>>38686038
Probably a bit over 15%. You have plenty of time to cut, just eat 300 cal over the limit, work hard, etc.
>>38686100
Heavy weight, low rep, maintenance diet.
>>38686109
1pl8 means 1 plate of 45lb on each side of the bar = 45lb + 45lb + 45lb (bar)
>>38686163
Assisted, with smaller assists each time.

>>38686231

thanks baby

>>38686163
Negatives, jump and lower yourself for 4 seconds and back up
Don't forget to warm up dem shoulders

>>38686231
Thanks bro

>>38686244
>>38686231

well shit

which is it /fit/???

are planks good at all for core strengthening?

How often can I do them i.e. can I do them everyday?

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Let's get this straight. Is compex, electronic muscle stimulators; a great marketed meme? Or is there really any proven benefits to them?
https://m.youtube.com/watch?v=CcjqlSZkfHs

>>38686231
over 15%? fuck I thought I was 15% or even 14%

fuck I don't want to cut past november or I'll lose my mind but I really want the 10%bf

>>38685064
Cardio b4 lifting
Or
Lifting b4 cardio?

>>38686269
Just go with assisted, be grand

>>38686269
To be honest I made an educated guess. Depending on how slow you do the negative vs how much weight you use as an assist, one might be better than the other. As long as you improve, you're good.

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I'm going to have to go a few weeks without my gym membership (I can't afford it right now, very poorfag).

I've been going for 7 months. What can I do at home to keep my gains stable until I can go back to the gym?

>>38686297
Depends on your goals.

Usually more cardio if you're trying to lose weight.
Usually more lifting if you're trying to build muscle.

But again, it depends on your goals and routine.

I'm new. Someone plz explain manlet hate thx

>>38686357
Memes

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>>38686357
Inferior genetics.

>>38686328
Thanks brah

>>38686357
Just a meme

>>38685827
>5'6"

>>38686407
Wife is 5 foot barely
Kids are gonna be screwed dammit

eggs expire tomorrow

Have around 8-12 of them

will I die if I eat that many in one sitting?
was planning on using 8 for an omelette with like 2/3 chopped onions in there and 2 cans of tuna

>>38686483
I hear santa is hiring.

>>38686496
You won't die. Expiration dates are bullshit invented by the jews to make you throw out perfectly good food and head back into the supermarket with your hard earned shekels.

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Is dumbell bench okay to replace barbell bench when I'm starting out? Weak skelly here with no gym buddy so I dont want to hop on bench and spaghetti all over the gym

>>38686496
If the eggs don't float to the top in a glass full of water they're fine

>>38686496
Unless it actually says "expire date" than you're fine. The date put on anything is a sell by date. The latest a company can guarantee freshness. A few days- a week afterwards can be fine.

>t. Someone who's worked at a grocery store

>>38686525
>Is dumbell bench okay to replace barbell bench when I'm starting out
No, progression is key and Barbell > DB in regards to progression.
>I dont want to hop on bench and spaghetti all over the gym
Man up

>>38686525
Yee

>>38686407
How is it inferior?

>>38686542
i thought if they floated it was a sign of freshness

>>38686564
Of course manlets wouldn't get it, but being tall is pretty amazing.
>t. 6'7"

>>38685064
What's the point of 1RM?

I'm doing Greyskull LP, it's going fine, but I've been wondering if I could alternate doing Deadlifts 2x a week as opposed to just one
Something like this:
Week one:
DL on monday and friday, Squat on wednesday
Week two:
Squat on monday friday deadlift on wednesday(the standard routine)

The reason I ask this is because frankly, I hate doing squats, I'm going through some bad times and I've been losing strength on it and my legs are already big enough for my current physique, plus they feel busted the whole week. DLs on other hand make me feel pumped everytime and never once I stalled on them

>>38686564
Women don't want me under 6' and even then, you better have a huge wallet.

>>38686589
In today's society. 400 years ago Alberti wrote it was better to be short. Just a fashion meme that changes.

>>38686603
To see what your 1RM is.

>>38686605
>Women don't want me under 6'
Things /fit/ truly believes lol

>>38686605
I'm 5'5" and had tons of partners, I never heard of the +6' outside the Internet.

>>38686622
Dude, that's adorable. I was taller than you at 7. You can't honestly expect us to believe you've never seen someone taller than 6 feet though.

>>38686557
youre right. If I'm gonna make it I need to bench. I tried the dumbells thing last year and that didnt really work out. I just have to stop being a massive vagina

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yo I just finished my soccer season and am looking to put on some size while still keeping my cardiovascular gains. Is there anything that caters to this that isn't fucking crossfit?

Are you supposed to OHP in the squat rack? Is it a meme that it's bad gym etiquette? There's no power rack in my gym. I don't want to look stupid though

>>38686704
Personally I prefer to clean the weight.

>>38686689
Honestly you could just do a lifting routine while maintaining your amount of cardio that you do. No reason why you cant do both at the same time.

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This counts as HIIT, right?

Planning on doing it on the days I don't lift for weight loss

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What mode is this and how do I into?

>>38685064
My left lower back is larger, and in pain when I back squat and deadlift.
It's been bugging me for a while, and I cannot figure it out on my own for the life of me.

I fear that it might be scoliosis, though I haven't been able to see anything suggesting so in the mirror. I'm going to make an appointment with my ortho and see what exactly is causing this, and then hopefully get a referral to a sport medicine doc, but until I can, should I just replace lowbar squats with front squats, and deadlifts with something like lighter rows?

I'm running a standard 3x5 with two accessories at the end.

A
3x5 Lowbar squat ((Front Squat))
3x5 OHP, often cleaned up
3x5 Pendlay row


4x10-15 Rear Laterals (to be band facepulls)
2-3x10-15 landmine laterals

B
3x5 lowbar squat ((Front Squat))
3x5 Floor press
1x5 deadlift (( Lighter rows? More chins?))

3xAMRAP chins, then weighted for 5-8 once 10 can be done
3x6-10 key press, sometimes some sort of carry.

Front squats don't upset my lower back, and pendlays are short and explosive.
The shoulder work and floor pressing is because of a previous labrum tear.

>>38686754
>This counts as HIIT, right?
No. Jogging isn't high intensity. But HIIT isn't some magic thing, couch to 5k is good.

>>38686670
Learn what to do if you fail a rep benching so you dont fuck yourself over

>>38686762
It's known as otter mode (although with pretty good genetics).

A heavy focus on conditioning (leanness) with a non-negligible amount of muscle mass.

The reason it's called otter mode is because it's a swimmers body.

>>38686315
Chins.
Hand release pushups
Dips
split squats, holding something heavy if you can
Handstand pushups

Load up buckets and use them like
dbs.

My back is straight when I rdl, but once I get past the knees going down I feel a tremendous stress on my lower back/tailbone. The rest of the lift is fine.

What would be causing this?

>>38685064
How do I do dips without making my shoulders feel funny?

When I do dips, I feel like all the weight is on my shoulders and it feels weird as fuck.

Should I just not do dips?

Should I do BBB or the 2-assistance exercises for Wendler's 531?

>tfw no gains for an embarrassing amount of time
Do I literally stuff my face with meat and protons or what

>>38686861
>Wendler's 531
Your an advanced lifter on monthly progression?

>>38685064
I haven't been able to lift for 15 days.

7 were spent walking 15+ miles per day.
8 were spent smoking pot and eating amazing high-end food.

Are all my gains gone? Should I just kill myself? Or should I hop on gear now to compensate?

>pls respond

>>38686575
No fresh eggs sink because no air

>>38686951
Yea dude it's basically hard reset

>>38686767
There's a good chance it's not actually different size, definitely go ahead with the doctor's appointment, but it could jist be muscle spasms
Do abdominal and mobility work for a while

>>38686496
Dude expiration dates aren't magic, they won't instantly rot tomorrow

>>38685064
I haven't worked abs or lower back in ages and now I'm having lots of lower back problems and think I have muscle imbalances in hams/quads since I skipped a lot of DL sessions in SS.

What should I do to go about evening out my legs and strengthening my core (abs and lower back)?

Used to be /fit/, got fat. No car and I live with my parents, is this a good plan until I can get my life right? Just trying to lose some weight and be more active until I have a car so I can go to the gym (which is about a month from now)

>Wake up at 6
>Run about 2 miles, or build my self back up so I can
>Drink a Proton shake (1 scoop, 1 banana, 1 cup of Milk)
>Salad with Chicken breast for Lunch

>>38687062
Sounds like you are stupid desu.

Read the sticky and try again.

>>38687074
I red the sticky dildo mancer

>>38687074
People make mistakes and get off track from their goals. No shame in trying again.

Don't be a dick to someone trying to improve their life.

>>38687082
Then read it again. Because you must have forgotten everything it said
>>38687095
I'm being a dick to someone who couldn't be arsed to read the sticky.

>>38687111
What's wrong with my plan you faggot man?

I just want to transition back into being more active as well as slowly fixing my diet.

>>38687132
>What's wrong with my plan you faggot man?
Why would I answer that when within 10 minutes you could read the sticky and empower yourself to answer it.

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Is this okay for a shoulder day with minor arms?

>ohp
>incline bench
>dumbell ohp
>dips
>chinups
>go home

>>38687143
alright bro ill just do SS+GOMAD

>>38687173
No. Let me show you:

>front delt
>front delt
>front delt
>front delt
>not shoulders

So, 4 front delt, 0 side, 0 rear.

Shit routine.

>>38687132

Sounds like you just wanted validation m8

Yes, your plan is very good! You'll be fit in no time!! :) amazing plan seriously

>>38687179
You still haven't read the sticky

>>38687184
What would you recommend for rear? I think for side I can do that wing flap exercise with dumbells.

>>38687268
Truly and honestly I don't like recommending you anything because the fact you call them "wing flaps" means you really don't know anything about programming and perhaps are not the best qualified to be making a routine.

Regardless, facepulls is the answer to your question.

But seriously anon, back to the drawing board and use a tried and true program. Accept you are a beginner and perhaps shouldn't be making your own routine.

I did a really solid deadlift set with good form, 365 x 5 (side note, I was breathing in and out more than usual in preparation) . Set went very well, after my break I stood up and became very lightheaded/dizzy. This happens occasionally for a few minutes, but this time felt different. I waited 15 minutes and was still very dizzy so I went home. I'm still dizzy 2 hours later. I ate, drank, and slept well before hand. Anyone experience dizziness for a long period of time?

>>38687286
That's a fair point as well. What would be your choice for a 6 day routine then at intermediate level?

>>38687347
>at intermediate level
Are you? What are your stats (height/weight squat/bench/dead/ohp/pullup/row)

>>38686861
Dips are weird because depending on your ribcage structure they can be damaging
If you're not barrel chested, that is if you don't have a big puffed out ribcage, your pecs aren't seeing much use and your shoulders will take the full force of it

>>38687013
Bump

>>38687362
6'1 175lb, 285/185/135/4x10 no belt so just body weight/not sure. compounds are 5 rm

>>38687467
Personally I like TM, to push the strength beyond that beginner/intermediate cusp. I truly think that will give you the best benefits.

Otherwise, look into some popular PPL variants. Be wary of under recovery though. If you want a starting point I like /u/awinnarisyou PPL.

>>38685933

on back days i do:

barbell rows
t-bar rows
weighted pull ups/chin ups
db pullovers

in addition to deadlifts. sometimes i'll change out something like db pullovers or t-bar rows for lat pull downs (overhand or underhand grip, close vs wide grip, single-arm, etc), db rows, or substitute one of pull ups / chin ups with weighted neutral grip pull ups.

at the gym i see people doing tons of pushing movements for chest and shoulders, but not enough pulling. creates an imbalanced physique and bad posture (shoulders rolling forward, hunching over).

What's a nice foam roller I can buy on Amazon?

>>38687659
Any. Cheap will do and make sure it's long, none of those micro annoying rollers.

When doing some rear laterals, my left shoulder blade/scapula looked like it was popping out until I retracted it.

I'm pendlay rowing as much as I bench, but I guess I might need to pay extra attention to that side.
Should I DB row for an extra set on that side after I row for a little while?

>>38687754
>my left shoulder blade/scapula looked like it was popping out until I retracted it.
Elaborate please, I can't visualise this.

>Should I DB row for an extra set on that side after I row for a little while?
Definately not, don't do extra sets on one side.

I have enough time to workout but im a beginner, should i stick to full body workouts?

>>38687762
It looked like it was popping out a bit, not sure how to explain it. More like flaring I guess.

Possibly like how I can move my arms and partially dislocated my shoulders.

>>38687830
>im a beginner, should i stick to full body workouts
Yes!

As a beginner you get to abuse the fact that you recover very quick between session. How do you recover so fast? Because the weight you lift is so small.

You are able to work your full body and then recover to do the same thing 48 hours later. Abuse that.

>>38687830
I'm a beginner (6 months in) and find and AB(Rest)ABA(Rest) routine works well for me at just a little over an hour each day.

A days are chest, arms (including front delts) and traps.

B days are legs, back (including lats) and abs (and whatever benefits you get with Farmer's Walks, also).

I guess it's a "split" but it's been a good routine for me.

>>38685646
I just weigh em out in a bowl on my scale. Then you can just throw them in a bag and snack on them throughout the day if you're still hungry between meals.

>>38687874
This is a fantastic example of why beginners should not make routines.

How the hell do I stop getting my hand calluses to stop tearing open whenever I kip, toes 2 bar, or pull up. I don't want gloves but if it's the only way I'll do it.

>>38687874
overtrain much?

>>38687962
>>38687983
How? I never work the same muscles two days in a row. I like going to the gym, I'm a bit older, it only takes me an hour a day and the PT there said that my routine was a good balance.

What's wrong with it? (Seriously, I'm not being a dick, what am I doing wrong?)

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Is this the proper way to wear a belt?

>>38688016
Seriously. Everything.

Push > Pull imbalance being the obvious one.

>>38686781
>>38686557
Thank you for the motivation anon. Finally went and did some real chest work

>>38688199
It's not about what you do today, it's about improving on it next time. If you are always improving you will grow.

Is okay to be 1pl8 on squats, diddly and bench press when I weigh just 134lbs?

>>38688260
It's not okay to weigh 134lbs.

>>38688265
Sorry anon, I got malabsorption issues in the small intestine and my body makes almost no fat
Makes bulking near impossible since most of my mass comes from muscle

>>38688276
Sounds like bullshit fampai

>>38687317
Might be hyperventilation

What would happen if I drop incline press for OHP and OHP 3 times a week instead of 2 ?

>>38688329
Coeliac disease is a fun thing
That's not even the worst I've been, I used to weigh like 110lbs before I started eating more and working out

running question, should I always do my cardio right after lifting or it's ok to do it some time later?

I don't like running on the treadmill and my gym region is pretty much flat, not counting it's on a pretty traffic heavy avenue. On the other hand, the region I live has pretty mild traffic and has a lot of trees, plus some hills. So is there any implication on finishing my routine and then run about 30~40 minutes later?

>>38688369
Then you'd be doing OHP three times a week

It's not rocket science

>>38688457
is it enough incline work is what I'm asking

>>38688393
>So is there any implication on finishing my routine and then run about 30~40 minutes later?
Sounds good. Just don't do 1 hour cardio after 1 hour gym for example, you don't want to do so much that you can't recover session-to-session.

>>38688470
Why do you need incline work?

>>38688491
it's always handy and it's lacking

>>38688550
What's lacking? Why is it handy?

>>38688554
being strong in a movement where you push upright seems to me to have a huge carry over to bench and deadlift (due to the core stabilization)

>>38688577
But that is describing OHP. I'm asking about incline.

>>38688587
I know there's no upper and lower chest but my upper chest

>>38688597
The chest does have an insertion point on the collar bone.

What does incline provide that regular + OHP do not?

>>38688604
maybe less taxing on the shoulders if I'm doing 3 times a week and I don't know if OHP hits it enough

>>38688616
The reason I'm asking is because you should be asking this yourself before making changes.

Incline bench is MORE taxing on the front delts compared to regular bench. Obviously less taxing compared to OHP.

>don't know if OHP hits it enough
Hits what? Your front delts, it sure does.

>>38688627
upper chest

How heavy in kgs is 1pl8?

Barbel is 20kg, i assume 1pl8 is 1 set of X on each end of the bar.

I havn't started lifting yet
is it 15kg, 20kg, 25kg, ??

Why is it called 5/3/1

>>38688641
Put your arms into the starting position for OHP right now. Look at how the chest opens up to aid in the movement.

>>38688646
1 standard plate = 20kg
1 standard barbell = 20kg
1 olympic barbell = 20kg

1 barbell with 1 plate either side is 60kg, referred to as 1 plate
1 barbell with 2 plate either side is 100kg, referred to as 2 plate
1 barbell with 3 plate either side is 140kg, referred to as 3 plate
1 barbell with 4 plate either side is 180kg, referred to as 4 plate

So. If I say that I have a 3 plate squat, I'm saying I squat 140kg.

>>38688679
thx

>>38688651
Because the rep scheme is in that format.

5 reps
3 reps
1+ reps.

>>38688646
20

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>>38685220
>ZERO
>ZERO
>ZERO

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I'm thinking about taking a small planner like pic related so that i can keep a more accurate record of my lifts,along with jotting down quick notes about how my set felt, is this too autistic or does it seem ok?

>>38688900
It's what you should be doing anon. Form notes, notes on how you feel with a lift. Any aches or pains. Things you think you can progress on.

These are all good things to know.

>>38688933
thanks dude, ive been hesitant to do it, but i feel like my lifts have really suffered mostly because i havent been accurately tracking and this has led to a lot of fucking around

>>38688998

>Not going full coach mode and bringing a clipboard, whistle, stopwatch, and tracksuit to the gym

Not

Gonna

Make it.

>>38685994
probably hovering around 15 ish

>>38686100

i guess i'm having the opposite problem as you. my squat keeps going up, but my the size of my legs is increasing ever more slowly. i added front squats, box squats, pause squats, leg press, leg extensions, leg curls, RDLs, and i'm making gross progress. but my lower body is not growing as fast in size as my upper body. it does however get more defined.

>>38686163

why not do both? i personally feel negatives are better especially as you get closer to your goal, but if you're really far out assisted is a great tool.

Is your lower back supposed to hurt after barbell row or do I have just shit form?

>>38689028
oui monsieur capitaine Poutine! je vais commencer demain!

>>38686861

i do dips mainly for lower chest (although triceps will always be king in dips). if you angle your body for lower chest emphasis the dips hurt / stress your shoulders much less. also don't try to go below parallel. that'll put a lot of unnecessary stress on your shoulders.

i don't do tricep focused dips b/c they fuck w/ my shoulders. there are plenty of other tricep exercises. i personally like close grip bench the most out of all tricep exercises. chest focused dips work the triceps a decent amount too. rope or v-bar push downs, overhead cable extensions, and skullcrushers (although i try not to do these too often and pay attention to how my elbows feel)... i like to finish off with tricep db kickbacks at the end.

>>38686843

for RDL, go down as much as u can while maintaining a neutral lower back. some ppl can go lower than others. work on your mobility and see if that helps.

>>38686704
Of course. The few people I see OHPing at my gym all do.

>>38686861
Keep shoulders down, elbows no more that 45º out from body and shoulders barely below elbows at bottom.

>>38687173

you might want to add:

cable face pulls
rear delt flyes
lateral raises
shrugs

i like doing arnold presses over DB press since i already do OHP w/ barbell.

basically you want to balance your shoulder workout so you're working the front, medial (side), and rear heads of the delt, as well as your traps, and rhomboids. you don't want to develop muscle imbalance. this goes for pushing/pressing movements vs. pulling/rowing movements too. a lot of ppl focus too much on the chest and shoulder press exercises without doing as much if not more back and shoulder pulling and rowing exercises.

>>38686951
Nah, maybe deload like 10%.

>>38687979

after you take a shower, take a nail of callus filer and file that shit down. then apply lotion.

also use chalk.

i do this and haven't torn a callus since i got into doing this as a routine.

>>38688491

incline bench, dips, and flyes have done more for my chest than flat bench ever has. i do flat bench mainly as a vanity exercise

Does just doing 200 pushups everyday build your bicep on the same level as lifting dumbells? Any experience with this? Too poor to afford dumbells or a gym. Please respond

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If it takes me around 5 minutes for 5 reps of deadlifts, am I doing five 1 rep sets or 1 long set? Should I lower the weight until I can do them consecutively without having to catch my breath?

>>38689283

you're doing 5 1 reps. Use 5/3/1 to structure your deads even if you use a different program for everything else. You're be repping 3pl8s like nothing soon

>>38687111
>>38687074
>>38687143
>>38687189
Respect. So many special snowflakes...

>>38689310
Thanks. I've been following SS for a month and half doing 1x5 deads. I'm guessing 5/3/1 means a set of 5, then a set of 3, and a set of 1?

With high bar squats do you break at the knees and try to keep as upright as possible?

>>38689395
no, it's a specific program that has you progressing on a monthly basis in essence. you have a session of 5, session of 3 and then a 1 rep max session. Do some research on it, shit talks a while but it works. If you're a beginner you can do 5/3/1 on a per session basis. As in each deadlift session you move ahead.

>>38685064
Help me brehs, just got home from work on 4 hours sleep. Should I nap for an hour or man the fuck up and go straight to the gym?

I'm hitting triples for squats ;_;

>>38689325
lol all those (you's).

You can spot the people who won't make it a mile away, they refuse to think they are wrong despite never having researched anything and are adamant that they are special and should not stick to standard methods.

>>38689795
You know your body best, but expect to suffer after poor sleep. I've seen strength drop almost 50% because of sleep loss in people.

Guys lately I've been having thick, anal ripping shits. I eat loads of fiber especially beans and oats + fruit and veg but I also eat loads of diary. Probably about 500 ml milk, some cottage cheese and Greek yogurt and eggs . Could it be the dairy that's giving me so much trouble. And I do drink water and coffee.

>>38689836
true, thanks for the input anon. Might as well work through it, i'll probably be even more tired after a nap

>>38689249
Definitely not. Bicep is used in pulling exercises, pushups will hit triceps alongside the chest.

You would be looking to use chinups if you wanted to grow biceps at home. The trick is progression.

How much fruit do you guys incorporate into your diet? Are the carbs in fruit somewhat offset by the fibre they contain? Like vegies?

A:
db inc.bench 3x5
squat 3x5
db curls 2x10
rope push downs 2x10
B:
bb rows 3x5
rdl 3x5 (can't DL because.)
facepulls 2x10
db pullovers 2x10
C:
press 3x5
squat 3x5
lat raises 2x10
front raises 2x10
xAxBxCx

I'm sticking with this routine for now, for simplicity. The problem is I will not be free on Friday until the weekend. Is it okay to do these today until Thursday?

>>38685064
Hello /fit/
I am going to start going to a gym this week, but I need to decide between the two. One is cheaper while the other one has swimming lessons for adults.
The question is this: is it possible to both lift weights with at least some gains and attend the swimming lessons without straining the body too much?
I am Auschwitz-mode, but have been doing bodyweight on-and-off.

>>38685983
No as long as you aren't beating yourself up everyday, rest days, light days and de-load weeks all have benefits.

I asked this in a running thread but didn't get an answer.
I just bought a manual treadmill. It's height/angle can't be adjusted. Ho do I run on it without falling off? I have to hold the handrail for dear life which isn't a very comfy running position. I tried propping it up with books so the angle isn't so extreme but it's still pretty hard to run on.
>inb4 buy a better treadmill/go outside
It was £10 in a charity shop and winter is coming

What are some good accessories to add to Phraks Greyskull Lp?
Also should i close-grip bench on bench days or OHP days?

What kinds of things can I eat that will help me gain weight quicker but won't clog my arteries with saturated fat?

>>38691113
anti freeze

I've heard a few places on here that while fapping is ok, porn should be avioded. Any merit to this? If noporn, is written stuff i.e. erotica ok? Thoughts? Reasoning behind this?

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>>38691097
almost bought one of those cause theyre cheap and i figured it would be decent enough for indoor cardio.

i have not read one good review of any manual treadmill.

>>38690138
I love dried fruits like prunes, dates, figs and what have you. Berries are also great.
Just on their owns, in oats, whatever.

>>38691188
Porn isn't very natural, I know that's an appeal to nature but there's studies you can look at, just try it for a while, you'll start getting more attracted to the idea of normal sex, rather than having to watch weird fetish shit all the time.

Is lifting twice a week enough? I get free gym membership for two days, and the third day I have to be in a group with other people which mostly do cardio.

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How do I find a good full-body BW/Dumbbels routine? I can't find anything online exept those shitty ones.

>>38685605
Compounds for arms is a meme. Do isolation work

>>38689031
good to hear, hopefully two months at 500 deficit will bring me down to 10-12% area

>>38691541
I too would like to know if I can still make gains lifting twice a week

how long should it take me to learn proper form and technique? i'm on like week 5 of SS and I feel like i'm still doing all the lifts wrong

>>38691547
Just do a dumbbel version of a regular routine

>>38685064
I have a little stitch in my left pectoralis (minor) I think. It is underneath the pec major. When I press on it with my flat hand, it gets more intense.

I'm doing Bench Pressing and Dips, and I did a lot of Dips to failure recently on workout A. Does it come from that? Is it dangerous?

I'm 30 y/o and can do 8 dips.

>>38691547
If you're too retarded to make one on your own just kill yourself

>>38685064
I woke up with a shoulder pinching, I think because I merely slept wrong. I feel pain when I raise my arm laterally. I didn't train shoulders (or any upper body) the night before I felt this pain. It has been getting better, and it has been 3 days now and the pain is almost gone.

My question: Is it safe to train arms today? It's the only body part I haven't trained recently, everything else is already shot. I would not do shoulder exercises, only bicep, tricep, forearms. Is it safe to do that, or should I not go to the gym until I am fully healed?

Binged on like 8k calories. What the fuck do I do? I just finished my cut and now I'm binging like a fucking idiot.

>>38692447
stop being retarded?

>>38692447
only shakes for the next 2/3 days or you have to cut again

>>38686564
You can't reach things.
Objectively inferior.

>>38685176
Chili con carne

>>38686604
please respond

LA Fitness or Baileys Powerhouse gym? I wanna get jacked brehs.

>>38692523
Trying before studying

If you dont like an exercise don't do it.

How important is lift order? Sometimes I don't always want to follow it because the spot is taken and I don't want to wait.

Is this http://antranik.org/bodyweight-training/ a good routine?
I started with the reddit bodyweight fitness one.
I've got nice results and now I want to step up my game, but I can't figure out a good intermediate routine...
Will this one do?

>>38692699
Very important for pre-fatigue.

I run 5 and 6 kms regularly but want to try some interval training with hill sprints.

There is a suitable hill near my house that I plan to try it on later. It probably takes 30s-1min to jog up it normally

What kind of routine or pacing should I go for? Or is it a matter of doing it as many times as I can until I'm fucked?

How do I properly do my warmup sets for the bench ? I want to warm up for a 10 reps around 90kg how would I do it ? Currently I'm doing sth like this:

12 x 20
12 x 40
10 x 60

and then do 10x90, is my warmup too light ? too many reps ? too short ?

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I've been skipping breakfast and inadvertently doing a IF thing. I don't ear anything until a snack on my way to workout in the afternoon, then I gorge. Partially from when I was sitting but I just do it out of convenience now. I want to bulk now, should I start eating breakfast?

How do I increase my testosterone levels?

Whats a good routine for a guy who used to swim and wants to be fit but not a huge muscleman? 18 yr old

>>38693025
by injecting it into your body

>>38693016
one has nothing to do with the other. You can bulk while doing IF

>>38692947
I'm benching 185lbs right now. What I do is
10xbar
5x135
5x155
3x175
1x180
3x5 @185

>>38692910
>bodyweight-training
>good routine
"no"

>>38692699
important in that which lifts you do first have priority in terms of your energy

>>38692531
visit both, see which has the equipment you need

>>38692447
don't binge on 8k calories. You either put it behind you and carry on, or take out the calories in the following days. Congrats retard.

>>38692209
you should have learned them by the first month probably. Where do you feel you're fucking up?

>>38693016
Yes, dummy

>>38693078
the fact that you used to swim has no value. It takes a lot of time and effort to become a "huge muscleman"

read the sticky, pick a beginner strength program.

>>38693108
Thanks.
I just dont want to walk into a gym cluelessly

How the fuck am I supposed to shake up my routine when the important lifts are compound or the basics?

Push day I just do bench, incline, decline, flies, and either OHP or dips.

Pull I do Rows, chimps/cable pulldowns, raises, curls, and either deadlifts or something else. I switched out bench dumbbells rows for pendlay but I don't know what else I need to switch up because I feel like I'm just hitting essentials.

>>38693291
>supposed to shake up my routine
um...wut

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I experience difficulty in the lower part of the pull up.

The outside of my right shoulder doesn't seem to be able to pull me up, so that my left shoulder is initially doing all of the lifting. When I've lifted myself up say 10-15 cm my right shoulder basically 'catches up'.

Does anyone here know how I can fix this?

>>38693541
pull your shoulders back?

Anyone have a recommendation on a gym bench that won't kill me from Amazon or some other retailer?

I've been working a dumbell routine and I've realized that I'm missing out on a lot of good work by doing it on the floor. Gym membership at the only viable distance gym is $60 a month so fuck that.

Also, I've been thinking of buying a rack and starting to do barbell exercises, but I've never done anything more than benches back in high school. Any tips on learning proper form without supervision?

>>38693576

I already do. Pull my shoulders back, squeeze my shoulder blades together and try to drive my elbows to the ground. By somehow my right shoulder is too weak to perform the first part of the lift.

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Essentially looking for confirmation bias here

ICF 5X5 takes me 2-2.5 hours to do
ICF 3X5 takes me 1.5-2 hours

I'm a beginner (which is why i'm dumb enough to do a blahino program).

Do you think i'll lose much hypertrophy gains if I go with 3x5 over 5x5?

those main lifts are HEAVY and on the 5th rep i'm extremely close to failure and 5x5 kills me on main lifts, but is manageable on 3x5.

Also most beginner programs like SS, SL GSLP are 13-15 sets. while my boi hemingway is 19 sets for 3x5 (big but reasonable increase) and 29 sets for 5x5 (stupidly long)

>>38693657
>go to amazon, type in gym bench, buy one with a lot of solid reviews within your budget
>same for power rack
>watch youtube videos, video yourself, compare, ask for form check
not rocket science.

>>38693705
forgot to mention i'm clean bulking

>>38693705
>>38693723
do what works for you.

>>38693720
I've got the rack picked out, I'm just undecided on the bench because Amazon reviews are completely worthless.

>>38693744
4+ stars with 1000+ reviews usually a safe bet

So, uh.. I'm doing about 10 different exercises whenever I go to the gym, but I'm having extrem trouble doing all of them. It's not that I'm running out of energy, it's more like: I'm about to vomit out my soul if I keep going. A few times I couldn't even stand because I felt like I'm about to drop to the floor.

And the current heat doesn't help either. What's my problem? How can I avoid this? I just want to go through my training.

I usually eat enough before training, and I drink alot while training.

>>38693820
>I'm doing about 10 different exercises
why?

>>38693775
I wish one like that existed, but it doesn't

I'm going for https://www.amazon.com/adidas-Performance-Flat-Training-Bench/dp/B01HNJ4AXI/ref=pd_sim_sbs_200_6?ie=UTF8&refRID=3J0W6Q12V0AXR7PBXKYP I think

>>38693857
there's better options with better reviews. Even 3+ stars with 500 reviews are better. Get one the inclines/declines

>>38693820
>10 different exercises whenever I go to the gym
Retard

>>38693885
So in your opinion then something more like https://www.amazon.com/Universal-5-Position-Weight-Bench/dp/B002QJZAE4/ref=sr_1_6?s=exercise-and-fitness&ie=UTF8&qid=1473789122&sr=1-6&keywords=weight+bench&refinements=p_72%3A1248958011 ?

>>38693932
Wait, nevermind, I'm retarded. That weight limit is shit.

>>38693932
I would def get that over the adidas one

>>38693820
>>38693920

What's wrong with that? Is that not enough? That already takes a lot of time.

I started training about 3 months ago, and my trainer put together these exercises for my whole body.

Here's more detail: 3 sets, 8-12 reps

Bench press, shoulder press, reverse butterfly, rowing, squats, that thing where you straighten your legs, one for my back and some others

Twice a week.

>>38693852

see

>>38694042

I'm 6'2 and 146lbs skeleton
Is it good idea to ge cold turkey
No coffee
No soda drink
No fast food
No alcohol
And only sugar from fruits

Will this kill me
Will I wasting my time
Is this a good idea

>>38694042
>my trainer
stop. Read the sticky

>>38694134
coffe is fine, as long as it's coffee and not a drink garnished with coffee.

Cold turkey isn't necessary, but if you can, go for it.

So I want to fill out my chest some, is something like 3x12 incline db bench at the end of my workout good enough?
I already do cable flies and bench, but I need that thiccness I'm lacking.

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My biceps just aren't getting any bigger. On pull day I do pullups, a few chinup, switch them out for cable pulldowns once I burn out, as well as barbell curls with both over and under grips.

What else can I do to get nice curlbro swole biceps?

>>38694138
I read through most of it, and I see that all the trainings are 3 times a week with ~5 exercises. So that's what you guys were referencing? I just overdid it and should instead train more often?

>>38694338
yes. Also trainers are retards. They DO NOT have your best interest at heart.

>>38694223
eat more

>>38694480
Okay, thanks for that info. He seemed competent enough, but me dieing while training speaks otherwise.

>>38694532
Trainers inside of gyms (and even at private places) are usually 100% uncertified and are just there to rake in some extra cash while they're on-shift. It's entirely possible that they know what they're talking about but even then training for others is not at the top of their knowledge.

It's the same thing as a "nutritionist": It's an unofficial title that has no medical prerequisites.

Depends on how much you're lifting. Once you get past babbyweight, der diddly will take alot more out of you if you do it twice a week.

Any German (Berlin) bros have a good power gym they'd recommend? Just moved here, the only place by my apartment is a cardio box and McFit is shit

>>38694576
So I guess it's a "if there are trainers more people come to this gym" thing? Cause I didn't have to pay for them extra, as far as I know.

>>38685272
wtf i eat this on a cut lol
for bulking its regular potatoes, peanut butter, steaks (cuts with more fats), chick peas, even pizza when i can't get caloric dense food

Skateboarding as cardio and in some ways a leg workout?

>>38694657
BERLIN STRENGTH wtf

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So what are some things to consider when returning to weightlifting after a 2-3 months hiatus?

I'd like to jump straight back into my program that i've been making excellent PR gains on but i'd have to readjust the percentages to a new current 1RM that probably will significantly increase within a week of returning.

I suppose another consideration is whether i should take it easy and go light the first week or two just to get the muscles back in the groove and avoid injury but that is lost time I could be using to leave humanity behind.

Also, i've been lifting weights for well over 8 years so I more or less know what I'm doing once I return to a solid fitness level, but im curious if there are ways to optimize the time it takes.

TLDR: tips on weight training after a prolonged hiatus?

>>38689103
>hurt
Define it. DOMS is normal, snapping your shit is not. But as with anything that puts a load on your back (nyuk nyuk) make sure you are properly braced. For Pendlay rows, I use Alan Thrall's trick of taking in a full belly of air while standing, then bending over and resting my full belly against my thighs.

>>38687979
>whenever I kip, toes 2 bar, or pull up
What are the first two?

>>38694850
Should've clarified, I'm over by tiergarten so BS is still a 45 minute ubahn ride

So for reasons of aesthetics and mental health I can't really allow myself to get too fat. I'm 5'9 and typically range from 130-140lbs. I've started lifting and have gained a good 10 lbs so far from bulking. I was wondering if using a 15 lb gap was enough to still get gains from bulk/cut cycles. I.e. 135-> 150-> 135

I would increase my base weight over time as I get more muscle mass in my weight, but just in general will 15 lbs between cycles be enough to get any results?

>>38691113
>clog my arteries with saturated fat
Hi mom.

>>38692531
My LA Fitness has two squat racks and one power rack. From what I hear from other people, this is pretty standard. Go with the one that has more, assuming you will be doing barbell stuff.

How long should I wait before I DL again if I injured my back doing them last week?

>>38695181
My LA fitness has 3 and I still usually have to wait for one to open.

>>38685064
Should I buy carnitine

is Plank comparable in efficiency to Stomach Vaccums? I just don't like don't Vaccums very much.

>>38695408
"no"

>>38695194
until you learn how to do them properly

>>38695081
sounds like a lot of wasted time desu.

>>38694820
"no"

>>38695081

You're basically a faggot.


at 5'9 you should be well over 150-170lbs if you actually fucking lift, which I have the sneaking suspicion you don't. DYEL?

>aesthetics and mental health

Yes, if you think you're fucking fat or going to get fat at 150lbs then mental health is an issue, cause you have body dysmorphia dude. How old are you? you're tiny.

Disregard all of that if you're female though

>>38695609
Did you even read it? I said I was new to lifting. I used to be a fatass but developed an eating disorder and cardio fetish that took me all the way down to skeleton mode. I'm 20, and desu actually am gay. I have no problem with actually gaining weight, it's just I'm trying to avoid unnecessary fat because I know it'll send me right into eating disorder mode which would kill my gains anyways.

>>38695609

Garnering from the two responses I'm going to need to bite the bullet though and just find a way to deal with bulking cycles and wanting to kill myself desu.

>>38695688
doing such short cycles is literally wasting time. what will take you a year of that stupid cycle will probably take you half a year of doing it properly. If you're so worried about it, do a recomp[ type bullshit, but guess what? Those take along ass time too.

I pooped twice today this is fucked up no way in hell thats normal

>>38695834
there is no such thing as "normal" when it comes to pooping. Some people only poop once a week and that's normal to them. I used to poop three times a day when I was fat. I poop at most once a day now and more often than not, every other day.

>>38695793
At the risk of asking to be spoonfed, when do you think I should start cutting doing a heavy hulk from 135 and no muscle tone starting (I literally started with a 6th *counting bar* bench press)

>>38695910
65* lb

>>38695910
bulk at the rate of 1lb/week until you reach 18-20% bodyfat. That's all there is to it.

>>38695609
yeah I'm done asking questions here, one-word replies from DYELs are not helpful.

Should I be stretching before or after I lift?

>>38696119
after. Stretching before you lift can fuck you up.

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>>38695945
>>38695945
NO PLZ

PLZ STAY

Been eating at 1500 cals *cutting, 152 lb kind of manlets* and eating 3k today for refeed, because I lost weight. This won't make me fat, r-right?

>>38696619
King of manlets* stopped losing weight* tfw mobileposting

Does stripping/dropset work in building mass? Any review?

Getting ready to start lifting starting next week. This week is getting diet in order and doing some running and basic home work outs (push ups, crunches, deep knee bends). Am I wasting my time? Should I just start lifting right away?

>>38696686
You're wasting your time but its fine. You'll be lifting the rest of your life anyway.

Focus on stretching and understanding your posture

Squatted my baby weight today and I felt a pretty good amount of pain on my right hip. It's gone now but did I end up going too wide on my squat? I didn't try to do anything different today so I'm not sure what went wrong.

>>38696686

No reason to start later if you can just start now. First few weeks is just gonna be about learning form and being comfortable with your lifts so all your doing is delaying that.

>>38685646
weighing out peanuts takes all of 10 seconds

>>38696968
>>38697008
So, consensus is I should just get to it.

what's the best way to calculate my body fat?

>>38691575
>Compounds for arms is a meme
No it's not.

>>38691950
>good to hear, hopefully two months at 500 deficit will bring me down to 10-12% area
Give it 4

>>38697151

A body fat caliper

>>38697151
One of those body pods.

Best way to calculate at home, calipers and

http://scoobysworkshop.com/body-fat-calculator/

Note that scoobs seems to low ball your bf% by 2-4%. It's still very useful for tracking progress if not the exact number. You can get calipers and tape online.

There's one thing I don't quite understand from the sticky. Does cardio help with fat loss when eating at maintenance, or is it only useful when cutting?
I do lift if it changes anything.

>>38697035
You are lucky I'm a fuckwit who is still in this thread responding to (yous) from 24 hours ago lol

It's all of 10 seconds assuming you have scales and are near by. A lot of people use them as a snack food, which generally means they aren't standing in the kitchen weighing them out.

>>38696990
Did you warm up? do you have a desk job?

if i eat a couple of oranges and bananas a day and take a multivitamin, am i covered fruit-wise? i hate all other fruits. and i dont really eat alot of vegetables, but i do eat broccoli, baby spinach or something green with most meals

>>38696639
>Does stripping/dropset work in building mass? Any review?
Depends on a few variables anon. For the most part, I'd say no.

It works if your top set is very low in reps, for example you build up to a 1 or 3 RM. It could then make sense to drop the weight down afterwards and get some reps in.

>>38696619
Sounds like a massive refeed. 1500 also sounds very low. Personally I would recommend eating 1700 and getting some cardio in each day. You will be healthier, get to eat more and get more protein/fats/micronutrients.

>>38697237

I did my 3 normal warmup sets, have a retail job walking around 4 days of the week but then I spend all my free time on my ass doing nothing. I started stretching yesterday and I ordered a foam roller to help me out with my flexibility.

>>38696119
Static stretching on off days, dynamic warm up before. Have a look at starting mobility in the sticky as an example of some stuff to run through before lifting.

Stretching after gives less benefit (I can only source Quad on that) and the other anon gave you an explanations on why you don't stretch before.

>>38697268
Sounds like you are doing the right things. It may very well be a one off, see how you feel next time around.

>>38697284

Hmm alright thanks for the advice anon hopefully next workout turns out a little better.

>>38696686
On the flip side, I am glad I did body weight squats with a mop handle before I went to the gym. Got the worst DOMS out of the way that way, and at least I wasn't going directly from the couch to the squat rack.

>>38697222
Cardio burns calories or course, just not as much as people think.

chubby 20 y/o here, 5'9 and 185 pounds, lifting 3 times a week and cardio on off days

How many calories should I eat when cutting?

>>38697226
Not that anon, but if you owned a scale, you would know what a handful of nuts weighed.

>>38697324
Read the sticky.

>>38697324
What >>38697347 said.

Read this too:

http://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html/

>>38697347
>>38697360
So 2k cals a day is a good?

Only lifts I do:

Dumbell bench incline
Lateral raise
Curls
Kickbacks
OHP
Dead
Squat
Legend press
Pull ups
Crunches
Planks

>>38697396
Well what do you think, given what you have read?

What do you think your next step should be?

>>38697415
Killing myself?

>>38697321
I know, but I didn't mean calories per se. I'm saying, if I eat at caloric maintenance (taking into account cardio and lifting), will I still lose some fat if I do cardio?

>>38697428
You'll drop weight fast that way.

But I'm not kidding, the best way to answer these questions is to learn how to answer them, not just learn the answer to them.

So what does the sticky say to do once you identify your calorie goal?

Fatty
86kg

I'm eating at a deficit of 1000 but not seeing much results should i eat less?

I'm worried I'm gonna start a ED.

>>38697585
Your body does not violate the laws of thermodynamics.

If you are eating -1000 and not losing ~1kg a week you have either:

a) Incorrectly calculated your TDEE
b) Aren't counting calories correctly.

How much weight HAVE you lost, what results ARE you seeing?

File: 4d3ce6001344a8d16085c0aae125a211-1.jpg (10KB, 236x354px) Image search: [Google]

10KB, 236x354px

As a faggot with an average build, could I get this body with just calisthenics and diet?

>>38697650
Possible, but not probable.

>>38697455
Calories = weight
lifting = muscle mass
weight - muscle mass = fat

File: Diet not working.jpg (157KB, 921x741px) Image search: [Google]

157KB, 921x741px

>>38697585

>>38697698
>Calories = weight
>lifting = muscle mass
>weight - muscle mass = fat
Disagree with all

>>38697721
You make a pretty convincing argument, fella. I'm sold.

>stall on pullups for a while
>fuck it and order a weight vest
>put in 20 pounds and use it for 1 workout session
>next session I can finally do an extra pull up at bodyweight


Really that simple, my fellow calisthenic faggots

>>38697685
Why is it improbable?

>>38697609>>38697717

I've lost 7 kg total since I started 2-3 months ago
I kinda want to lose 15kg more or so.

I do check my calories, some days I eat very little there was a day I didn't eat at all just water.
My parents are worried I eat too little now.

I don't know whats wrong.
Is it exercise? I don't really exercise much anymore because I get tired easily.
I did before but lately I feel so weak its hard to do so.

>>38697806
Success stories are few and far in between

>>38697721
>>38697760
he worded it poorly but he's right.

You need to completely forget that fat is it's own thing. Fat is calories that are stored after eating after surpassing your daily limit of calories.

Burning fat = burning calories.

So yes, jogging and running will help with fat loss depending on your intensity. But just for the record, I'm 5'11" at 175 lbs, jogging for 9 minutes non-stop only burns 115 calories. Walking burns even less. It's a lot easier to just reduce your diet by 150 calories.

>>38697226
dude a scale is like 12 bucks off amazon, just buy one.

>>38697872
M8 what are you being so cryptic for?
Are you saying I won't stick with it, or won't look like that when I have similar musculature and bodyfat?

>>38697821
>I started 2-3 months ago
Number of weeks please.

>>38697821
>I do check my calories, some days I eat very little there was a day I didn't eat at all just water.
red flag. This says you aren't consistent.
And at 86kg a 1000 calorie deficit sounds really severe. How tall are you?

Guys I have a question about phraks greyskull lp. Are you supposed to increase the weight every set or every workout?