QTDDTOT

fucking stomach vacuums, how do they work?

I see conflicting posts about them everywhere I look. Do they actually help your gut a bit? Are they a meme? What the fuck is the sets and reps? Do you do them daily?

Goddamn

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Will post this again

I haven't seen enough progress after almost three months of gym and cardio, I have lost 4 kilos / 9 lbs, and my ass looks better, but my stomach and waist look exactly the same, the progression pictures look all the same too.
So when should I start to see progress?

>5'1 130lbs, first month I was eating 1100, people told me it was dangerous so I upped it to 1300

>>38797804

They definitely help make your waist smaller, not a meme. Sets, reps, and frequency are not that important in terms of finding a perfect routine. I would do them every day, or at least 3x a week. It's a posture exercise that doesn't get progressively harder over time so you aren't gonna overtrain from doing vacuums unless you go crazy with them. Personally I do them every day. I'll have 3 "blocks" throughout the day, and in each block I'll do 3 holds for time (this can be 10 seconds or 30 seconds, whatever you are able to do). As you get better you'll be able to suck in your stomach more and more.

>>38797859

You're making slow but steady progress. Even if you think the pictures look the same, the scale doesn't lie. People have different genetics with regards to body fat distribution, so you may retain a lot of fat in your stomach until you get into a lower BF% range, whereas a different person would lose their stomach fat first and then lose it from their thighs, for example. As long as the numbers on the scale are steadily dropping, you are doing something right.

>>38798029
It feels like I can already do 60 seconds, I just do that 3x a week or daily?

>>38798077

Yeah, like I said, how often you do it doesn't matter that much from a not-looking-like-you're-pregnant perspective. Just make sure over time that naturally are able to have your stomach be a little more "toned" while in a resting state. You don't want to be perma-flexing but it should get easier to have some degree of ab activation when you are sitting, standing, etc.

>>38797859
Eat more protein, work harder.

>>38797859
10lbs isn't much of a difference from an overall body perspective. It takes time to see these differences. That said, 9 lbs in 3 months isn't the best of progress. You should be losing 1lb/week.
grill? Or guy? Assuming you're losing weight.

>>38798231
grill, yeah I haven't lost that much but I was sick last week (so I skipped cardio) and we had some national festivities (so I ate a lot, tried to get lots of meats though) but I blame myself for not progressing quick enough, that being said the most I ate was 1600 in two days a week ago so I stalled.

Yeah I'm losing weight, I'm 9 lbs away from my ideal weight (maybe a little more).

ZMA, yay or nay? And if daily dose is 2 pills and I only take 1, will I get any effects still? I'm 6.3, lank.

I hear cracking sound from my knee while squatting, doesnt hurt, whats fit's opinion on this?

Also Ive been getting mass whilst increasing reps and just increasing weight just a little, so getting "strong" per se isn't needed for mass growth, hope noobs realize this.

Thinspo fag here
I want to do some bodyweight workouts so I can do neat things like handstands and flag poles to impress people
But i want to stay a twig
How possible Is this?
Everyone that I've met who can do those sort of things usually is very thin

I am 19 male 195cm 66kg (145 pounds) I finally got a gym membership and I'm going to the gym tomorrow and I feel I'm too skinny to follow starting strength or 5x5 program, too skinny to lift the equipments. Any help here? Thanks

>>38798333
GOMAD AND 5 SCOOPS C'MON, THIS AINT A GULAG

>>38798322

Do a bulk and cut cycle. Normally a natty bodybuilder might cut to 8% then bulk to like 15%, but if you want to remain spooky then maybe bulk up to 10% and cut down to however much you want your bones to rattle. You won't be able to put on as much muscle mass, which is probably what you want anyway, but you need some in order to do those feats of strength.

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How the fuck do I bulk if I'm on appetite suppressants?

>>38798370
break your meals into small, more frequent meals or drink them down.

>>38798297
woops I meant 15 lbs away from my ideal weight

>>38798380
I can try broken meals, I think.

But how do you drink meals?

>>38798297
Well, I think I'm seeing some of the issues. First off, you're eating more than you should. The people who told you eating at 1100 was dangerous are retards. As long as you eat 60% of your TDEE, you should be fine.

I did a quick check and it seems your TDEE is about 1550, which means if you want to be losing 1 lb per week you should be eating 1050 per day

>>38798370
Junk food. Goes down easy.

>>38798392
Blend oats + banana + protein powder + peanut butter
there you go, liquid meal

>>38798392
Get a blender, throw in oats, bananas, protein powder, etc. to hit your calorie count.

>>38798418
+water, or milk, obviously

>>38798402
It goes down worse than anything else for me.
>>38798418
>>38798430
I think I can do that too, assuming raw muesli counts as oats. Thanks for your advice.

>>38798333
You may be a hungry skeleton but even the weakest faggots can lift 45lbs with their legs.

Follow the program, start with the bar for the first week. Bulk at a surplus of 500 calories. Aim to hit 1lb of weight gained per week. If you're gaining too much, reduce calories by 150 and vice versa.

>>38797368
gonna start uni in a couple of weeks (engineering) will I be able to keep up with my studies, make solid gains and have somewhat of a social life i.e. go out every fortnight or so

>>38798494
probably not, Uni knocks the shit out of you. You can choose one or two of those things though, definitely.

>>38798370
why are you on appetite suppressants if you're trying to bulk?

>>38798494
Only if you're on so much cocaine that your body loses the ability to sleep

>>38798494

If you manage your time well, then yes, you can do all of those things. It's not easy though and you won't have much free time.

>>38798494
Try to get a easy routine (CnP for volume reps) and try to build a homegym (24kg kettlebell or some dumbells)

>>38798525
Probably adderral.

>>38798525
Because I need amphetamines to not fuck everything up.
>>38798554
Pretty much.

BF estimate?
6'2 175lb skele

Switching from linear programming (SS) to intermediate program, probably Texas.

Is Greyskull LP or SS better for a beginner?

>>38798577
just eyeballing it and guessing 14-15%

>>38798577

I'd say like 12-14%

>>38798511
>>38798536
>>38798548
shieeet, I guess I won't be able procrastinate as much as I use to, thanks brahs, I'll try to be more productive
>>38798552
home gym isn't an option, since I'll be on Greg Plitt's MFT program, so I'll need access to full gym equipment, since the workouts are short and intense I'll waste as little time in the gym as possible

>>38798594
>>38798611
Thank you, I'll probably keep bulking then and stick to linear programs.

>>38798577
lmao, why you deleting your pic fatty? emberassed by your gyno?

What is it with this "First sip of the day?"

>>38798733
>175lb lanklet
>fatty with gyno
lol
People answered the question so I removed it. Relax.

>>38798766
Forced meme, think of millhouse back in the day on /b/.

>>38798791
Ah thx

>>38798775
[DAMAGE COMTROL]

Is it okay to do a split routine if I'm a fat fuck? It seems easier to get an easy work out in because I know I won't make significant gains while I'm cutting hard

How strong do i have to be to do 5/3/1?

>>38798920

Depends on the routine, but there's no hard rule against doing a split as a beginner. As long as you are lifting you're gonna make some noob gains anyway, even while cutting.

>>38798775
Why would you fall for bait.

How do you get a job as a trainer in a big box gym? I recently got my ACE-cert and have been applying online, but I know people probably don't check those. Is my best bet to physically go to gyms and ask in person if they need a trainer?

I'm having a colonoscopy next week. How do I not get hard when they put the tube up my ass? I mean - everyone gets aroused by that, right? No homo. I'm serious btw.

>>38799423
even if you do the doctor isn't gonna care.

>>38799423
I'm pretty sure stage fright might get ya. If not look for a blood thinner to keep ur peepee from getting hard

>>38799423
You're going to be too tuckered out to get a hard on by the time they get to that

>>38799423
It's simple. Remove your penis.

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>>38797368
Is doing 3 sets of 1 min planks a good time for a beginner?

>>38799465
This kills the penor

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<-I have stairs like this.

Can I put a pull up bar in the black gap bit or will it bend?

My gym closed for a week and since it re-opened the squat rack disappeared. It was supposed to be replaced by a new one, but they lost the screws or something and basically it's there, but in pieces.

In the meantime I can't fucking squat and it obviously is a big problem. What do I replace the squats with ? So far I've tried squatting with DB but even with 30 kg DB it's lighter. I also tried leg press + lunges but I'm not sure it's efficient. Thoughts ?

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I'm skinny fat. What body will I end up with, eating at a deficit and swimming only? (No lifting, not too interested in it.) Skinny/toned or simply a smaller version of skinny fat? All I want is tons of cardio ability to use when raw dogging the ol' gf. But to look good would be a bonus

>>38799690

Trap bar deadlifts are probably one of the best replacements if your gym has it. Sumo deadlifts are also good for hitting the quads.

What stats should I begin cutting at? Are my goals ok to start cutting or should I reach 1/2/3/4?

Current:

OHP: 120lbs 5x5
Bench: 190lbs 5x5
Squat: 265lbs 3x5

Goal:

OHP: 135lbs 5x5
Bench: 205lbs 5x5
Squat: 275lbs 3x5

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>>38797368
my right shoulder is hurting.
I'm doing 5x5 SL.
Exercises included are deadlift, squat, bench, row, and OHP.

I recently noticed that, my right wrist is bending over further than my left wrist, which stays relatively straight, during my bench press.
Right wrist that bends, right shoulder that hurts.
Could this be the cause of my shoulder pain?

It's not even so much that it hurts, but that I guess the joint is more crackable and feels different.

also check out this cool pic of review brah. it's now my go to "wew" reaction image. [spoiler]OC pls don't save.[/spoiler]

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>>38799710

>>38799749

Cutting/bulking is about BF%. If you are unhappy with your bodyfat levels, then cut.

What is your favourite super food?

I've recently been adding chia and linseed seeds to my yogurt, and am wondering if anyone uses other good super foods ?

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powerclean form check? I think I've been doing it wrong.

>>38799746
Thanks for the input

>>38799762
I had this exact same problem (but with my left side not my right). I fixed it by fixing my form. For me that meant making sure my knuckles were always facing the ceiling, my forearm was always pointing straight up (not at an angle slightly towards my head), and basically getting the angles all right. Watch some youtube videos and sort it out before you start lifting heavy shit and it fucks up your shoulder.

>>38799802
bad

honestly, don't bother with power cleans when you have hex plates

>>38799771
Good enough thanks! Would I look a tad better frame wise if I simply added pull ups with progressive overload? I love pull ups anyway so I wouldn't get bored

>>38799818
why? And what can I do to correct my form?

>>38799818

It's not bad, he's just not doing power cleans. He's doing muscle cleans.

>>38799834
you're doing hang cleans instead of powercleans. When you do a full power clean, you have to reset like a deadlift off the floor.

Hex plates don't roll correctly and will misalign your pull after each rep.

For your form

>squatting the weight instead of deadlifting it
>using your arms to pull the weight up instead of deadlifting really fast and shrugging your traps
>catching it with your wrists above your elbows instead of catching it on your deltoids

Look up front squat form. Kind of like of that.

>didn't reset off the ground off each rep
>not humping the bar

>>38799858
>you're doing hang cleans instead of powercleans.

Confirmed for having literally no idea what the fuck you're taking about.

>Hex plates don't roll correctly and will misalign your pull after each rep.

Doesn't matter. You can just do the powerclean from the hang or just realign your feet. It's doable.

>squatting the weight instead of deadlifting it

wtf does this even mean

>>38799858
>Hex plates don't roll correctly and will misalign your pull after each rep.
...but it's still on the bar. It still weighs the same.

>>38799883
You seem to know what you're talking about. How do I fix my form?

>>38799883
No, you're speaking out of your ass

https://www.youtube.com/watch?v=WCdhjfg7fv4&ab_channel=RogueFitness

hang clean

https://www.youtube.com/watch?v=KjGvwQl8tis&ab_channel=RogueFitness

power clean

actually learn your lifts, loser

>wtf does this even mean
he's squatting the weight up and treating the deadlift motion like a squat with the bar in your hands

>>38799919
when you have round plates and you deadlift or powerclean, there are no edges which make the bar tilt a diagonally when they go back on the ground.

When you have edges on your plates, everytime you reset, your bar won't be perfectly aligned like it should be. The ends of a barbell spin and this will offset the edges.

>>38799780

I hate the term superfood, but I do add flax seeds when I bake anything and to my oatmeal. Supposedly the fiber and omega 3's are good for you.

Guys I pooped I'm so happy thank you lord

>>38799976

Care to elaborate?

>>38799954
>No, you're speaking out of your ass
>actually learn your lifts, loser

Kid, I did Oly for two years and can clean 150 kg. Fuck off.

A hang clean is just a clean that start from a hang position. A power clean is just a clean that is caught above parallel. A power clean IS a clean. And a hang power clean is a clean that starts from the hang position and is caught above parallel.

You're literally retarded, kys.

>>38799954
>When you have edges on your plates, everytime you reset, your bar won't be perfectly aligned like it should be.
So take 2 seconds and realign it. Big whoop.

>>38799935
The clean/power clean is a complex movement and isn't just "do xyz". You should read rippletits chapter on it and maybe supplement with Tony Kono or Greg Everett.

Rippletits won't teach you a proper clean in the Olympic sense, but it isn't designed to.

>>38799988
I couldn't poop. I just did, finally. I'm really relieved. Not a lot came out, but I'm still glad to poo.

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>>38800003
>e-stats
>says terrible powerclean form is ok
>endorses hex plates

please just stop

>>38800021
Why? When deadlifting my working weight, I don't want to have to pause, realign myself or my bar, and then go again.

This has happened and it's terrible. There is a reason you only find hex plates in shitty commercial family gyms.

Same thing goes for pendlay rows. It keeps messing up and ruins the set.

>>38800053
kay whatever dude, if you're so much of a diva you can't take 2 seconds to realign a bar you have no place giving advice in this thread

>>38800064
how weak are you?

Honestly. No lifter who knows what he's doing wants his working set moving around and having a bunch of things breaking his focus and rhythm.

Holy fuck man I can't even comprehend how dumb you are.

>>38800053
https://www.youtube.com/watch?v=Q0zCmx-ZpD4

>>38800025
that's fine, I have no plans on ever doing olympic lifting.

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>>38799471
P-please respond

What does chalk exactly do? Should I always use chalk?

>>38800153
Prevents sweaty hands, which causes calluses to rip and other shitty hand skin injuries. Gives you a better grip, resulting in far safer lifting.

You should always use chalk.

Why do I still hate myself even after getting fit? I feel like I've wasted all this time.

>>38797368
how do I increase shoulder endurance?

Started boxing again and holy fuck, my left shoulder was killing me(and we didnt even go HAM)

I do OHP 3x5, lateral raises 3x8 and also another exercise with the cables machine where it's like front raises but with a little bar 4x8(switch grips from over hand to underhand so 2x each grip)


is this too much?

>>38800246
What do you do besides lift?

I'm having trouble adding size to my chest. I've read that close grip dumb bell bench press can possibly help, but it seems to me that it would focus more on the triceps?

I know that getting stronger triceps can help all my chest exercises, but will the close grip DB press be good for chest size/be mostly a chest exercise on its own?

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Wich one of pic related is better for a begginer also can i take creatine only on my workout days or should i take them every day

Do any of you have large scars? Does it get in the way with building muscle? I have a rather large scar on my left arm and am wondering if it will impede muscle gain

Why does my elbow click sometimes when doing pushups?

>>38800284
Drink with my roomate, shitpost here, work on my thesis, long to back to middle school when I hung out with my two best friends everyday before they developed drug problems

is coconut oil a meme?
I want to improve my stretching marks and also prevent them in the future

>>38800356
Well, you just laid it out: You have zero hobbies and no ambitions.

Do something mang. Join a club for adults, take up softball, learn an instrument, go travel.

Do something.

>>38800258

>Is this too much?

It's not enough. You'll want to do sets of 15+ reps. you WANT to feel the burn. Keep training for strength and hypertrophy, but incorporate dropsets into your training. You need to do more volume with lighter weights.

>>38800490
and that will fix my shoulder endurance problem? 16oz gloves start to feel like fucking tons

>>38800336
Nigger scars are just fibrinous skin tissue. Unless you start roiding like a motherfucker and taking daily synthol, skin won't get in the way of your gains.

>>38799815
thanks mate. I permit you one free download of my picture

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Is my squat decent? I'm using low weights because I want to get it right.

>>38801210

Looks pretty good. You're squatting on thick carpet so I'll give you the benefit of the doubt.

>>38801210
You're squatting, not dive bombing. Go down slower, wiggle less. And form will be tough to work on with that surface, small space, and no shoes.

>>38801210

Quite good. Instability at the bottom will most likely amend itself as the weights get higher. Don't forget to keep your knees out. :)

>>38801240
>You're squatting, not dive bombing. Go down slower, wiggle less.

Dive bombing is a legit technique for getting dat rebound.

https://www.youtube.com/watch?v=QsvPp6cGn4U

Of course clarence0 destroyed his knees by letting them collapse on every heavy rep.

Is there a way to get better quality sleep?

For reference, I lift heavy 3~4 days a week and do moderate cardio 5~6 days a week. I eat enough, don't drink, don't do drugs, etc. I am able to fall asleep pretty quickly and automatically start waking up around 7 to 8 hours, but I am always so fucking tired.

I'm self employed and out of school, but I am managing to keep a decent schedule meaning I sleep when it's night at wake up in the morning.

I've tried teas and sleeping pills, but they don't work or give me horrible nightmares.

>>38801240
how long should it take to squat a rep I only see people do it fast like in my webm. Is it wrong?

>>38801242
>Don't forget to keep your knees out.
They are pretty out?

>>38801273

>Is there a way to get better quality sleep?

No internet/displays for a couple of hours before bed. Or if you do, use f.lux: https://justgetflux.com/

>>38801269
So is sweeping the knees, but not at his level m7.

>>38801269

Using the stretch reflex is legit. Straight dive-bombing usually is not. Even when it doesn't cause knee issues (and it certainly can even when you're not collapsing inwards) it fucks up 99% of peoples form by compromising tightness.

>>38801281
>They are pretty out?

They are; but as it gets heavier you might be tempted to let them cave. Don't let them.

>>38801273
Try sleemyti.me

>>38801281
At 02-03 secs, avoid that wiggle. I think it's because you descended too fast, though I can be wrong.

>>38797368
What are the point of the "high test" threads that have a bunch of pics of smokin hot girls ?

How do I lose that fat tire around my waist? I've lost 15 lbs cutting since August 1st and my waist has looked the same for like the last 8 lbs. Just keep going? Anything else I need to be doing to see abs?

what is the best way of using protein powder, breakfast/preworkout/pastworkout? theres so much conflicting information everywhere i cant even

Also how do you convince ur bitch to start working out so u dont end up with a slob in a year ?

Why are my arms shaking when I bench press?

>>38801511

Are you new to lifting?

>>38801518
Yep

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>>38797368
Is pre workout just a meme?

>>38801410
So /fit/ can masturbate to fat chicks without guilt.

What exercises can you do to get a big ass if you cant squat (hiatus hernia). I have been doing a stepper machine for half an hour a day for the last three months. I dont see any difference even though I loose a bit of weight each week.

How long should someone wait to lift after eating?

>>38801574
>Not eating while lifting for maximum gains.

ISHYGDDT

>>38801523
Most containe beta-alanine an citrulline malate, which possibly have positive training effects. But mainly they are fruit flavored caffeine supps, which work pretty well

>>38801522

The shaking will go away over time. Basically your nervous system is retarded and doesn't understand how to talk to your muscles right now, so you have to keep lifting so it understands.

What is the best way to learn proper lifting form as a poorfag with no friends?

I hurt my knee while squatting. I went to a doctor and he gave me pills but the pills dont help at all. What can i do to heal myself?

>>38801632
Elaborate gaylord

>>38801574

Depends on what you've eaten. I try to lift earlier in the day and just eat some simple carbs beforehand like a banana or some oats. If I'm lifting later in the day, I'll have a meal with protein and fat but I'll wait a few hours to digest before lifting so I'm not sluggish.

>>38801626
Watch a bunch of youtube videos. Alan Thrall has some of the best videos for form.

>>38801632

What pills did he give you? Make sure to ice your knee a few times per day. Also I've found that rehabbing a knee injury through exercise is important. If you can leg press in a short ROM for light weight, then do it to strengthen your quads. Do GHR to strengthen your other leg muscles as well. Also foam roll your legs every single day.

I heard lifting after getting out of bed makes working out easier, is this true

>>38801682
Different anon but does lifting on such an empty stomach help you? I don't do my best if I'm hungry and a banana doesn't fill me.

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>>38801210
Just got off my ass and did a couple of squats again, need some advice, I have no idea how low I should be squatting, I looked at some videos and some say to squat all the way down, and others say pretend to sit on a tiny chair but don't go all the way down. Which is right?

>>38801700
I find my best lifts are mid-day. I'm awake enough to be limber, but the day hasn't fully zapped my energy.

You'll have to try different times out to find what works best for you

>>38801700
Yes, being conscious when working out will give you more gains than sleep lifting

>>38801747
That last one had some but wink and your leaning a bit forward. Honestly your getting parallel and them sum. Ass to grass vs. Parallel is debatable.

If you want to oly lift then ass to grass if power then par is fine.

>>38801733

I don't do well lifting on a completely empty stomach. Try having a bowl of oatmeal if a banana isn't enough.

>>38801747
Go as low as you can while maintaining good form. Your webm looks like good depth for a beginner. Over time as your mobility increases you can do even deeper if you want.

>>38801747
Initiate the squat by moving your hips back, then sitting down. Keep your shins as close to vertical as possible.

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Will a leisurely 5k run drag down my hypertrophy leg workout tomorrow?

I wanna run but at the same time, I hate cardio...

>>38797368
Is barbell weight generally included when counting the amount of weight lifted?

Like I've been s/dl/bp 74 lbs (30 lb barbell, 22 lb plates x2). including the barbell weight seems to me the most sensible and intuitive thing but is that the accepted means of calculation? just wanna be sure im on the same page as everyone else.

Also, is 3 sets of 5, 3 times a week really enough for efficient gains? I'd imagine that exercising too much would just burn all my precious calories away, but I usually do all my lifting within 15 or 20 minutes and then feel pretty unsatisfied with how much I feel I exerted myself.

and one more thing: i started lifting and eating seriously a couple weeks ago, and at the start weighed myself at 144.5, then a couple weeks later at 160, and now I'm getting 150 lb readings... do I just need a new scale or is there some actual reason for this fluctuation?

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When I squat anything less than 155 lbs, including air squats, my knees snapcrackleandpop and hurt. Anything over 155 lbs feels just fine. Why????

>>38801844

aids.

about to try out front squats for the first time tomorrow, have only ever done back squats

any general tips?

>>38800328
plz help

>unable to finish my set
>wait 15-20 seconds, then do the remaining reps

Should I not be doing this?

>>38800335
Creatine: everyday

How long do I work out until I see results?

Moved to a heavier weight on my bench lately (275) and my right elbow started hurting out of nowhere. Also shoulder pain after i finish a set alto gh i make sure to pinch the shoulder blades. Will shoulder and rotator cuff exercises help? What do i do with my elbow?

>>38802275
Sharp pain?

OKAY GUYS

LISTEN UP

WHAT IF

LISTEN NOW

WHAT IF

I TOOK A BUNCH OF SMALL TUNA CANS

SHUT UP AND LISTEN

I TOOK A BUNCH OF SMALL TUNA CANS

AND 'POURED' THEM INTO MY BIG OL' JAR OF PEANUT BUTTER

AND MIXED IT ALL TOGETHER

WOULD THIS BE A BAD IDEA

OR IS THIS AWESOME 10/10

As a skelly, will working out help clothes fit me better? and also, will it better my appearance?

What is the best way to incorporate weight lifting and body weight training into one routine?

Or should I even bother mixing and matching?

See, I love doing BW for my upper body, but I feel too unbalanced when I'm doing beginner shrimp squats. I have the strength to do them when I can keep my balance, but I keep tipping over.

My other concern is not having an adequate place to do handstands

Given those facts, I almost feel like I should go back to the gym and keep doing weighted squats and OHP

I haven't been doing the BW routine very long, if it's relevant.

How do I take care of my swimsuit? I train almost everyday and one suit lasts a month or two tops.

Good resource on shoulder joint strengthening, rotator cuff stretching and a way to do external rotations when ROM is limited? Torn labrum tryhard here, somehow became able to bench with a proper grip again without notable pain, but the injured area is hurting again, and I noticed that thumb has started to point in a bit more, and is no affecting my press which is a

Any resources on why it's a stupid idea to use bent barbells? Almost dun goofed when walking out with the bar in the wrong rotational position when squatting lowbar earlier.

Would DB carries superset by DB curls be acceptable if I didn't have heavy enough weights for a challenging carry?
Tried it today with 65lbs DBs and it made it much more challenging instead of just fun cardio.

Speaking of cardio, what's the best way to approach progressing with sprinting or running while on a novice full body?
If relevant, my numbers are:
Lowbar squat 235lbs
Bench press 165
Pendlay row 175
Cleaned up Overhead press 125 (I swear the bent barbells make it harder to press)
Deadlift, Was 305 after my first few sessions, but have since stopped because of a scoliosis concerned coupled with an apparent Erector spinae imbalance, will be seeing a doctor about it soon.

is it true that working out makes you happier?

What are some good accessories to throw into SL? I feel like there are some muscle groups that are being left out in the program.

>>38802422
Nope. Not even remotely

Can I get a form check? How bad is my butt-wink?

https://youtu.be/W4qdbINB3rg

>>38802444
Ask yourself what you are trying to achieve on SL.

What is your goal?

>>38802515
Uhm to get stronger?

>>38802523
And SL doesn't allow you to do that?

>>38802530
It does but I feel like some extra work could be useful too. That's why I'm asking for suggestions.

>>38802551
>some extra work could be useful too
To achieve what?

>>38802340
But really, please respond.

>>38802560
eat it with your spork retard.

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Should i get a tummy tuck now or lose more weight/build muscle before doing it? thanks lads

>>38802575
That doesn't have anything to do with my question, "retard".

>>38802559
Proportion. I don't wanna leave something out all neglected and shit. You got anything?

>>38802604
Where will you not be proportional?

>>38802510
p-please?

>>38802596
holy shit do some core work

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Alas, I do beg forgiveness forehand to my query about my lack of proficiency with the English word for I am not a native speaker of her nor any Romantic language. Please, I beg you to be merciful upon my grammar and prose as I am attempting my best to communicate with you using a language as alien to me as the stars in the night sky.

Verily, my heart races within my bosom as I reach out to you for the guidance to my conundrum.

I thank thee for consideration pertaining to the answer I dare quest here for.

On the subject of the question I seek answer to, I beg, do tell, pertaining to a regimen of gymnastics, how many sips should one take prior to activity? Moreso, upon which hour before said activity should one ingest this Ambrosia of Zyzz?

With Warmest Regards for Your Time and Consideration,

(t.) Yrjö Riipinen

>>38802642
Mainline it into your eyeball, instant bioavailability

>>38802613
I would say maybe the triceps, abs, lats, biceps, and calfs.

>>38802319
Sort of

>>38802666
>I would say maybe the
>triceps,
You are pushing heavy 3x a week, triceps are pretty safe.
>abs
These are hit with your heavy compounds, question is whether that is enough.
>lats
Fully agree
>biceps
These are hit with your heavy compounds, question is whether that is enough.
>calfs.
Agree

So how do you want to address that?

>>38802714
So I should do lat and calf raises I'd assume?

>>38799423
I've never had one but I'd imagine it's not sexy or even pleasant in the least bit. Bu better play it safe and JO like five times right before the appointment. And avoid all doctor porn until then.

>>38802748
how would you integrate them into the routine, what would it look like?

>>38802667
Well, just watch if wherever you got your pain starts swelling

>>38799566
>the black gap bit
What are you referring to? And assuming your stairs are higher than these...

>>38802783
Calf raises can be done last after DL? Lats can be done on rest days?

>>38802804
What about the other way around?

You could do pullups after deadlifts to hit lats/biceps. It also won't interfere with your rows which have a muscle group overlap.

That allowed you to do some incline cardio work on rest days to hit calves, even throw in some light ab work. if you wish.

What do you think about that?

>>38799976
Glad it wasn't impacted.

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>>38802340
Honestly make your own thread attempting this please, Sounds pretty interesting desu senpai. Might wanna try it with extra crunchy PB though, I think the textures might blend better that way.

>>38802828
Sounds alright. I try not to do as much cardio anymore since I'm bulkin and I lose hella weight when I do it. Sounds like a plan though.

Please tell me i have a good squat form please.

>>38802880
> I try not to do as much cardio anymore since I'm bulkin and I lose hella weight when I do it
Just keep it to 20 mins. Incline walking for 20 mins followed by some core work on rest days.

Should I eat primarily before or after lifting? How long before / after?

>>38801269
His decent was controlled in that video.

>>38802878
I don't mind the taste to begin with. I make PB and tuna sandwiches somewhat often. The only thing I'm worried about is the tuna going bad or something but the PB jar would still be sealed so maybe not.

>>38802899
Aiight appreciate the advice bro.

>>38802914
Doesn't matter at all. If you find you perform best with food in the stomach, do that.

Just make sure you hit your daily caloric and protein requirements. Little else matters after that.

>>38802973
Np. Just remember to ask yourself what you are trying to achieve and how the proposed changes help you reach your goals. The only way you can become unstuck with SL is by morphing the program into something it is not.

>>38802986
So I shouldn't like... front load my carbs in my pre-workout meal and put more of my protein in my post-workout meal?

>>38802078
You can, but call it a new set.

>>38802962
Tuna goes bad in a few days once the can is opened even if you refrigerate it after opening it. I wouldn't take the chance and keep them separate.

What should I do to help mitigate the hangover?

I drank two beers last night, WASNT EVEN DRUNK. So then I decided to eat a kebab and go for some light cardio before sleep.

Was dehydrated the whole next day. Whatever water I drank went straight to piss.

I'm thinking fast food makes the problem worse.

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Are these any good for lats?

>>38803006
You can, but the benefit is so small you probably won't even notice it.

Calories > Macro nutrients > Micro Nutrients > Meal Timing > Supplements.

If you don't have Calories/Macros/Micros down, meal timing really isn't something you need to worry about tackling just yet.

>>38802344
no

>>38803030
Interleave glasses of water between alcoholic drinks to keep hydrated. Drink a bottle of water before bed.

>>38802986
>>38803033
thanks fampai, godspeed

>>38802444
Dips/chins

I'm weak as fuck and I stalled on my lat pulldown at 95 pounds. I do curls and dumbbell rows on the same day. Are there any accessory exercises I can do to improve?

>>38803047
I'm doing that. It's not that hard to drink 2 beers worth of water. But as I said, water goes straight to piss. Nothing of it sticks in my body.

It's really annoying because I get hangover before I get drunk.

>>38803026
Well shit. Alright then.

>>38803077
Dips, pull-ups, chins, even push-ups will help.

If I eat only four scoops of protein throughout the day then have some big meal under 1000 or so cals before I go to sleep, would that work for cutting?

>>38803077
That is an excessively weak number. What is your height/weight/gender/time lifting/routine?

I find it odd that you are so weak but doing that exercise collection, smells like you skipped over a beginner routine.

Are my arms supposed to lock out when doing presses?

>>38803144
Hyper extension is what you want to dodge.

Not memeing so this is a serious question. Is "squat plugs" an actual thing that works? Actually, first of all, what is it for anyways? Is there some real purpose for it?

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Can anyone give me some good gym routines for weight loss and good breakfasts? Thanks.

>>38803253
Sticky

>>38802798
the black bit underneath the stairs. Yeah my stairs go to the next floor and I can grab and do pull ups but I would like to do different grips / chinups etc.

Is eating low carbs while doing cardio a meme? I usually eat a granola bar and some sort of fruit before I do 40 minutes of cardio. Is this the GOAT way of losing belly fat?

>>38803671
Every single word you just uttered is the spiciest meme meatball I've ever seen in any of these threads

I run over 3 miles about 3 times a week. Do I need to have a leg day in my lifting routine? I want to get lean and skinny

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Quick question

Today I did bad bench press form (due to weird grip) in the gym today and I think my lift suffered heavily as a result but didn't get to do the rest of my routine.

I did like 5 sets of 195lbs for 4 reps and went back to the gym and did 3x4 and 1x3 of the same weight later at night still with bad form.

the thing is that the weight feels very light but as I progressed with my set, my form got more and more unorganized and it got harder (was splaying out my arms heavily).

I believe I know exactly what I did wrong. Can I go tomorrow and do the routine I didn't get to do today along with my bench press with proper form or should I not do it because I did it today?

P L E A S E R E S P O N D

>>38803949
If you already deadlift, then just do squats once a week for maximum gains.

>>38803671
sticky

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have full body dumbbell exercises been refuted on here? Here's what a workout looks like

Squat - 2-4 Sets - 8-12 reps - 5-10 kg
Stiff Leg Deadlift - 2-4 Sets - 8-12 reps - 5-10 kg
Lying Press - 2-4 Sets - 8-12 reps - 3-6 kg
Lying Flys - 2-4 Sets - 8-12 reps - 3-5 kg
Overhead Press - 2-4 Sets - 8-12 reps - 3-5 kg
Lateral Raise - 2-4 Sets - 8-12 reps - 3-5 kg
Bent-over Rows - 2-4 Sets - 8-12 reps - 4-6 kg
Biceps Curls 1-3 Sets - 8-12 reps - 4-5 kg
Lying Triceps Extensions - 1-3 Sets - 8-12 reps - 3-5 kg
Abdominals Crunches - 2-4 Sets - 8-12 reps - 2-5 kg

>>38804227
You won't get anywhere lifting less than 10kg.

Progression = growth

What should I be eating for low calories but filling?

I need to lose 7 kilos to join the army.

Right now I'm making spaghetti and mince meat
and 4 sticks of corn

apple for breakfast stuff like that

what's the best workout to work your inner thighs? preferably a squat variation that isn't retarded.
pls

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Can I redo my bench tomorrow?

quick notes
>only did bench today
>195lbs, bunch of set with bad form
>first reps were easy but bad form made me end my sets at 4 reps instead of 5
>feel like I had a shitty workout and think I know how to fix my form
>going to do my actual routine tomorrow and want to redo bench with good form

thoughts? Will I be overtraining?

>>38804400
Meat, veggies. That's your starting point. You can fill yourself with as many fibrous veggies you want.

Do a big roast or slow cook a massive joint of meet. Serve it with handfuls of broccoli, green beans, carrot, sweet potato, onions, peppers, pumpkin etc.

Help managing elbow pain?

It's weird. There's a twinge of pain when my elbow goes from being completely straight/locked out or close to that position to contraction.

Massaging the painful areas makes it go away for a bit, but it comes back. It doesn't act up on compound lifts. I can bench, OHP, etc without feeling it. But lifts that focus on taking the arm from being straight to flexed under weight hurt on every rep (ie curls).

Working out with exercises that don't cause the pain seems to help it. I can go into the gym with elbow pain, start training, and it just disappears. My elbow moves great.

But then an hour after working out it's back.

Today I went into the gym with no elbow pain. At the time it was gone for like 2-3 days. Did some squats, pendlay row, cleans, and some other rowing variants. Now the pain is back.

Anyone experience shit like this?

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how do cigarettes affect gains

I can find a lot of tips for form on barbell OHP, but pretty much nothing useful for proper form using dumbbells. Should I use basically the same form for the movement as you would if I was pressing a barbell?

>>38804863
kind of like how alcohol affects sobriety.

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>>38804457
Squats with your toes pointed 30° outside, and your knees tracking them. If you want to know more, read the part about squatting from SS.

>>38804517
You can redo it, but you probably won't be able to lift as much as today. I'd advise against it, you're not in a rush, you can fix it next week.

How the fuck do I eat more?

My TDEE is about 2400, and I'm trying to eat around 3000 for bulking

But I get so god damn full. Should I switch breakfast to a mass gainer shake? Just to digest it more easily?

When people say "so and so bodybuilder has a small waist", where do they get the waist measurement from? Google gave conflicting stuff

Also, when competing how do judges view different insertions in regards to symmetry? Obviously symmetry is fucked but there's nothing people can do about it. For example Dennis wolfs calves

>>38804921
I swear you people are helpless.

Calorie dense foods. Nuts, peanut butter, red meats, bread, etc. Milk instead of water for your protein shakes.

>>38804921
Eat smaller meals throughout the day

>>38804517
You'll be fine

>>38804457
Good girl bad girl machine
>>38803949
Lean and skinny is for girls
>>38803121
Eating straight protein powder is gross
>>38802596
Bulk.
>>38800328
Flys, heavy weight, and time are the only thing that's going to add size

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when do the cravings go away /fit/? It's been 6 months with 30 lbs lost, and I still get hungry thinking about pizza and cheesecake and cheap candy all the time.

Is it just a matter of balancing your diet and occasionally indulging yourself, like once a week or something?

I'm a skeleton looking for preworkout/creatine, any recommendations

>>38805093
you're a skeleton, you don't need preworkout or creatine yet.

preworkout is mostly a meme anyhow.

>>38804921
Make your own gainers. It's been the easiest way for me. Easy to control and easy to get down. My personal gainer:
- Oats (8dl)
- Peanutbutter (50g)
- Milk (500mL)
- Banana x2
- Protein powder, 1 scoop
Total: 1815kcal/ 222g carbs/ 58g fat/ 107g protein.

Make sure you eat "real" food too (fibers and stuff) and you're golden. You probably need to tweak your gainer since the one above is meant as a supplement for 3300kcal a day.

>>38805093
Preworkout is a bunch of expensive nonsense. Just have a cup of coffee before going to the gym if you need it.

If you want creatine, get some creatine. But it sounds like what you really need is a ton of food.

>>38805158
Oh and add some water so it's not too thick

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>>38804992
>good girl bad girl machine

My poor, abused sides

hello lads, i'm on a cut right now at around -500 calories per day, hitting macros and all that fun stuff. I'm 5'11 and ~158lbs and roughly 13.7% BF assuming the scale is right. started at around 165 a couple months ago

i started with bad posture which led to a larger looking stomach, but it's over time started to go down a bit. i'm aware that i need to eat more veggies to help my stomach decrease a bit, but should i stop my cut at 12% even if i still have a stomach or cut until my stomach is relatively flat with added ab exercises? sorry if this question doesn't make much sense, just want to finish my cut so i can get back to bulking and hitting new PRs at the gym

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>DIY pull-up bar

Has anyone else made one? I found a couple 2M 3/4" galvanized pipes at the dump shop today.

Can't figure out where or how I should attach them. I own my own place so I can attach it however I like. Been thinking of putting another post next to the clothes line and putting it across that.

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So how intensive should be my trainings?

I begin with short run on treadmill 1km~ for warmup, then do my exercises and finish it up with another jog until exhausted.

But what about weights, as much i can until my form starts breaking down ?
Like for rows, when i put tad bit too much i can pull it towards the chest but not actually touch my chest, is this half reppin?

Same for chinups, i can do 1x5 but then my arms get tired and if i hang down to straight elbows theres no way im pulling back on top

Should i be totally exhausted from weightliftig alone or that soesnt matter, only how much my muscles are able to lift

Idk

Rate my ass

>>38805252
How do solid and hanging pullup bars differ? It'd be easy to make one suspended by chain.

>>38805357
don't jog before running, do it after. Save all your initial energy for what will take the most out of you.

>>38805163
i have the ton of food part down (except for the past couple days i have been completely fucked with work)

So I was being a lazy piece of shit and tried to stop doing it by forcing my brother to go to the gym with me, so he made up this weird routine of doing triceps/chest one day and biceps back the other day, with some leg workouts cardio shoulders and abdominals thrown in at random if we feel like it. Is it acceptable or will it fuck things up? He used to do this with his boyfriend some months ago and he looks pretty fit and nothing weird, plus since the arm department is the one I'm lacking the most it seems like it would be a good idea, is it?

Post your worst chicken leg pics. Trying to talk someone into doing leg day

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>>38805357

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>>38805577
>I have the food thing down
>except I don't haha

>>38805357
>is this half reppin?
I don't know about half, but it's not a complete rep. Read the sticky and follow a beginners' program. You can fuck around for as long as you want, but if you actually want your time spent in the gym to count, read up.

New to working out, but it seems I have a lot more energy and want to sleep. Whats the best way to tire yourself out while on a rest day?

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Didn't work out for 2 weeks.
Was doing 2p8 squats before break

Back to gym

Load 1+1/2 plate, fucking 25% de-load

Squats are fucking hard but I do it.

Quads have been hurting like hell since then, can barely walk. Feels like the muscles are detaching from the bones...

I know, superficially, what happened.

The question is: anatomically speaking, what the fuck just happened? Did I damage my muscles? Tendons? What exactly is this fucking pain?

When will it pass?
And, most important, what would happen if I worked out lightly anyway? Cardio?

>>38805731
watch something really long and boring at a low volume on youtube.

Tell me about the dinosaur why does he run?

Hey /fit/!

I have two running related questions and there are no running thread at the moment.

First: how do you run for an hour without peeing in the middle? I might drink too much before I run (300ml of coffee and 100mL of milk, I run one hour after my breakfast) But heck I have to stop at least once to pee if I run for an hour. And I can barely hold myself when I run for only 40 minutes. How do you guys do it?

Second question is about layers of clothes when running. It's getting colder in the morning. With only a shirt I'm freezing for the first 10 minutes, but if I add a zip vest then by the end of the session I'm way to hot. How do you master the art of layering?

I feel like a retard asking this since I'm not exactly a beginner
what's the best bench program for strength? I've mostly been fucking around with 3x5 or 5x5 and increasing with 2.5kg every time I complete the sets
problem is I've been stalling at 3x5x80 for a ridiculously long time and despite everything else growing/getting stronger, my chest has stayed the same
someone please spoonfeed me

I'm thinking of getting testosterone pills. I feel my test levels are low, since my progress is shite and I can't seem to lose body fat although I've lost weight.

Will there any be consequences in the long run?

When I bench, I sometimes get a twinge of pain around my right clavicle. What could be causing it?

>>38805962
I dont think fat losig is tied to test

Your diet is probably shit or adjusted badly

rate my routine 5 months at novice level:

A:
bench, squat, deadlift, flyes

B:
ohp, rows, pullups, core

>>38797368
/fit/ I need some advice, is activating my almonds just a meme, or are they actually more beneficial?

>>38806175
There are no scientific studies showing it's beneficial.

How do I stop shoveling food constantly to ease the pain of my deep depression?

>>38806297
Stop being a faggot and face your problems instead of hiding from them.

>>38806297
Get some willpower, and eat better, more filling meals so you're not hungry all the time. And do stuff, don't be a couch potato behind your TV/computer screen

My squat is super weak relative to other lifts. I'm at 1/2/1.5/3.5, how the hell can I get it up? I'm trying to focus on form and I feel like I have good form and I feel I've got strong legs but just cant get the power out.

>no time or money for gym
>started doing pushups and dips every day
>huge arms, everything else pales in comparison
did i fugg up

Help me anons.

Starting to do chest fly with dumbbells as opposed to the machine. I'm on a flat bench but should I have it positioned on an incline angle or no?

How often for refeed when cutting? Eating at a roughly 600 deficit and liftan every other day, if that's relevant. Still skinny fat mode

>>38806326
Focus on your form, widen your stance.

>>38806672
Somewhere between every two weeks to every month.

What's the differences between higher carb and higher protein diets?

How the FUCK do I stop pulling some muscles in my neck during weightlifting. This keeps happening and everytime it does it drags my lifts down because I can't move without my neck bugging me.

I suspect this mostly happens during chinups and some ab exercises when it gets difficult and I shift into NGNGNGNGNGNGNGNHHH mode to pull through.

>>38806829
calm down and don't tense up so bad. lower the weight/reps

I think I fucked up /fit/
I've been doing SS for the past few weeks after reading the description of it on the /fit/ wiki.
But I've been doing the 3x5 sets and reps as like
Set 1: warmup at about 70% max weight
Set 2: my previous weeks max
Set 3: new max or same as set 2 if I don't think i can

But after rereading it am I supposed to do max weight for 3x5?

I tend to get tired after 2 sets of my lifts, doing 3x8 with dumbbells at home. Could I make progress with 2x8/10 or should I stick with 3x8 and do my best to work past fatigue?

How the FUCK do poor people afford to get fat?

I'm trying to bulk on chicken breast and canned tuna, but this shit is getting expensive.

Do I need to resort to weight gainers for cheap calories/protein?

I'm not poor, but I hate spending money on consumables if I can help it.

>>38801210
Kyle stop shitposting.

>>38807022
Deload, or ad reps progressively. If you can't do 3x8, do 3x4, then 3x5...until you hit 3x8. Then add some weigh and do 3x4 again...

>>38807095
>He thinks poor fat people get fat by eating loads of chicken and tuna

>>38807095
Prot powder is cheaper than meat or fish...

And poor people spend actually a shit ton of money on low prot, high fat high carb foot. They mostly use either a lot of oil when cooking, or eat a lot of refined carbs, or worst, eat processed food.

>>38797368
I don't have much time on my hands /fit/, it's at the point where if I spend too much time cooking, I won't have enough time to lift.

So, /fit/ is there anyway that I can cook a /fit/ dinner over the weekend which when put in the fridge or frozen, will last me the entire week? Most people have told me no, since chicken just doesn't last that long in the fridge, but if anyone knows, it'll be /fit/, so here I am. Any help guys?

>>38807387
Cook bigger portions and put the things you don't eat that day in the freezer, it's not rocket science.

>>38807125
>or worst, eat processed food.
I'm still not entirely sure how to explain to normies why that's bad for them.

Also - unrelated. Will any normal lifting exercises indirectly do kegals for me?

Last two days at the gym both my shoulders have hurt when I've tried to bench. What should I do to make them not hurt any more?

>>38806425
Pls respond

>>38807423
To normies who are skinny/skinny fat and don't give a shit about look, you can't.
I'm someone who need to eat a lot to fill full, so processed food was always a no go even before I tried to get fit. And money wise it seemed cheaper to buy canned veggies. But I just got lucky... People are just getting lazy and don't take time to cook, even non fit stuff.

>>38807485
>canned veggies
Wait, these are /fit/ approved?

Canned implies processed, processed implies shit.

>>38807387
Bolognese can be freezed. I usually cook once every 3 days. Google bolognese. Pasta is 10 min to make, can be in fridge too.
My favorite diash right now. My sweat smells like bolognese ffs.

>>38807536
A decent Bolognese needs to sit on the stove for hours on low heat. But you can make a batch of it quite easily, yeah.

>>38807410
>Cook bigger portions and put the things you don't eat that day in the freezer, it's not rocket science.
>>38807536
>I usually cook once every 3 days.
I suppose if I'm only cooking every other day, that halves my work, but is there any way to cut it down further? For example, only cooking on weekends?

>>38807499
Dunno, mostly stopped eating them anyway. But even if they're not fit approved, they are still better than pre cooked dish that you just nuke for a few minutes before eating...

>>38807619
Cook in batch.
Store for 3 days in the fridge, freeze the rest. Done.

What is a better macro for fat loss?

40/20/40

or

40/40/20

protein/carbs/fat

>>38797368
I've recently come back to 4chan after being absent for a couple of years, I noticed that "/fit/-Health and Fitness" has been renamed to just "Fitness"
Where do you anons go to discuss mental health and sickness?

>>38799690
Lunges are great, stick with them until you can squat again

I have very little body hair, shins are hairy but my thighs are completely hairless. No facial hair growth either.

Am I low test?

>>38800132
Your worrying about something so small dude, it doesn't matter do as much as you can

Are grapes just pure sugar? Or a fruit worthy of fit?

I've been lifting for over a month now and I did strength legs yesterday and I feel almost no soreness as opposed to what I eel in other areas normally. Did I not use my workout time effectively enough?

>>38808039
Soreness is not an indicator of if your workout was good or not. A month of training with a routine with enough rest you're not gonna get sore much more after a while, especially legs if you're doing SS/SL.

What's the best way to compare fruit and veg? I would just check the macros, but I'm under the impression that there's more to it than that. I've still not got my head around shit like lettuce and salad.

>>38808093
You should look fibers (not sure you include it in macros) and vitamins/micronutrient.
Or, you just eat with variety, that way you're pretty sure to get everything in balance!

>>38808183
>Or, you just eat with variety, that way you're pretty sure to get everything in balance!
I would, but aren't some fruits meant to be really crappy? Not to mention shitty veg like sweetcorn or how potatoes don't even qualify as vegetables in the eyes of /fit/.

I go to uni and study stem. Last year I studied/worked myself so hard that I got tendonitis in both arms. Now I just broke up with my gf and my life sucks fucking ass and I want to lift again. Its getting better but unfortunately I've never really made a full recovery. Any advice on healing up my elbows?

>>38808226
Potatoes and sweet potatoes, and corn also, should be used as carb sources mainly ! If you construc you meal with in mind meat/starch/veggies, then potatoes and corn, and also grains, goes in the starch category.
With fruits I don't really know. Don't over consume them because they are very sugary, but else I don't know of really shitty fruits that are absolutely no go...

>>38807846
You're a dirty slavic mut