QTDDTOT

will a girl ever let me lick her asshole?

>>38817330
i eat my girls and she loves it. shes a nigga lol

Why does it seem that some people waste their time in the gym? Either from complete shit form when working out to just blatantly fucking around with weights? What the hell is the point to going if you're not going to do it right?

fatfuck here,

should i be eating on a deficit, maintenance or surplus during rest days? Thanks!

>>38817330
Probably if you asked.

newfag here
been doing stronglifts for nearly the last 2 months, and all my lifts have been progressing well, but the last week i've been stalling out on OHP, at 85 pounds, havent been able to finish my sets, even with long breaks between sets(5 mins)
i started out from complete sedentary if that might be important

File: donut blackberry.jpg (61KB, 736x736px) Image search: [Google]

61KB, 736x736px

Trying to build a plan- gym only has dumbbells, smith machine, pulldown machine and chinup bar.

A:
DB Bench 5x5
DB Fly 5x5
Arnold press 3x8
tricep pulldowns 3x8
Straight legged deadlifts 5x5
pull ups 3x10
plank

B:
DB OHP 5x5
DB rows 5x5
lateral raises 3x8
Curls 3x8
Bulgarian split squat 5x5
chin-up 3x10
plank

1-3 mile run each time

AxBxAxx
BxAxBxx

I think it's a start but it could definetly be refined
Any input?

>>38817349
If you're morbidly obese it's better to think of "eating at a deficit," as eating like a normal person. So, yeah, you should be eating like a normal person.

>>38817325
any u niggas know a good meal planner

tried using scoobys meal planner but for some reason the pages werent loading properly

>>38817354
forgot an actual question like a dildo, but is there any tricks or things that can help improve OHP?

fit i think my legs are srsly fucked up
>live on a ship for like 7 months
>shit rocks too much so only work upper body
>come back home and legs cant lift for shit without legs cramping up
>decide to start from scratch and deload to 20lb dumbbell lunge
>warm up by doing 3x6 bodyweight lunges
>on my third set it feels like all of the blood in my body is in my quads and they start spasming like theyre going to cramp
>leave dumbbells on ground because ill cramp if i pick them up
>as im typing this my quads are spasming


wtf do I do to regain my legs?? I dont drink more than 2 cups of coffee a day, and I drink 3-4 32oz nalgene bottles a day and regularly piss clear. also had dat dere whey and banana today. im just confused and sad

>>38817325
Is it okay to stand on my toes when I do squats?

Ass to grass is not an option, I don't have the flexibility for it and wind up on my toes regardless. It's what I've been doing, so far so good, but want to make sure I'm not setting myself up for snap city.

back squat is 1.5 pl8
front squat is 1 pl8
dead lift is 1 pl8

what the fuck do i do to fix this?

>>38817348
They aren't intentionally doing things wrong, or wasting time (probably). They don't know what they're doing. It's the same in all sorts of things, school, work, etc. Laziness and ignorance look the same from a distance.

>>38817372
you want to have your weight on your heels the entire time, try a wider stance and ensuring your knees arent buckling towards each other

>>38817372
>Ass to grass is not an option, I don't have the flexibility for it
have you considered getting the flexibility for it?

File: skwat.jpg (461KB, 1664x958px) Image search: [Google]

461KB, 1664x958px

>>38817372
Do the thing on the right hand side of this infographic where you rest your heels on something

>>38817384
I'd have to stand really fucking wide in that case. Like comically wide.

>>38817394
Tried stretching for a good month, didn't work.

>>38817372
don't stand on your toes, this causes your back and spine to roll forward and do the bending motion that will take you over to snap city. Work on getting better squat form by taking your weights down a peg, and slowly gaining flexibilty by going a little further down every day, you don't need to go ass to grass. Imagine you're lowering yourself onto your heels. Make sure this form is good, or you will end up in snap city sooner than later.

File: body.png (176KB, 292x508px) Image search: [Google]

176KB, 292x508px

I've got a pain in pic related. Hurts whenever I put too much pressure on it. Not sure how I hurt it, but should I skip my next day of lifting to let it heal or just avoid certain lifts?

>>38817405
it sounds like you're doing something horrendously wrong aside from just the form.

>>38817429
Don't know m8. Legs are shoulder width apart, try bending down and, immediate discomfort in my shin area.

And if I even attempt to go further down, my feet automatically go tip-toe mode regardless. Maybe I'm missing something in my legs, who the fuck knows.

>>38817351
last two girls I fucked didnt let me

>>38817464
like, you asked, and they said no, or you tried it out while going down on them and they squirmed away?

1 month in, I completely stopped experiencing doms, even though I go hard, mostly until failure, 5 times/week.
Is this normal or should I increase volume lowering weights/increasing rest?

>>38817370
Push press

>>38817535
DOMS go away after a few weeks of lifting. Very rarely will you get them from this point on.

File: image.jpg (488KB, 1603x1957px) Image search: [Google]

488KB, 1603x1957px

5'4'' 130lb
I don't like that my forearms hang at such a large angle, I feel like they should hang straighter. I can consciously open my arms further but I'm not sure I wanna walk around all day doing that. Any thoughts? Do I just need to stretch more?

>inb4 noodle arm manlet

>>38817354
>>38817370
Same here. I failed 3x at 95 lbs., deloaded to 85 and just did 100. The breathe at the top trick helped quite a bit too: https://youtu.be/PjbSXItiMkI

I can barely do 4 chinups/pullups. If I need to do 5x5 pullups/chinups, what should I do if my max is 4?

Also, should I do a warm-up set for accessories? Say I need to do 2x10 barbell curls. Should the first set of curls be a warm-up set?

File: 1427869570404.png (2KB, 125x190px) Image search: [Google]

2KB, 125x190px

Was squatting today and I felt my IT band get really tense mid set.

I stopped my workout and it was definitely tight, but didn't have any pain.

I got home and I can walk around and such, no pain, but I can feel it being tight. If I put a lot of pressure on it, I can lightly feel a light pain but otherwise it's fine.

Thoughts?

>>38817413
plz somebody tomorrow is deadlifts

>>38817849
do you want it to get worse?

First time low_bar squatting and my shoulder blades feel bruised. Normal?

>>38817868
no, does that mean I take the day off? I don't want to miss a lifting day if I don't have to.

>>38817413
Any spot on my body hurts if I put too much pressure on it. You don't describe the pain... Impossible to give any meaningful feedback with the information given. Bottom line: always better to err on the side of caution when it comes to your health.

>>38817877
how skinny are you?

If you're not skinny, your bar placement is too low.

It should be on a shelf created by your rear delts

>>38817881
Go in the gym, warm up very well, and workout

If anything bothers you just stop right there.

so in my deadlift I should be using more of my hamstrings than my quads right? for years I have been doing diddies as if it was a squat. I think my hamstrings got really underdeveloped because of it.
also is there such a thing as developing one part of the muscle more than the other? i feel like my rectus femoris is way more developed than my vastus medialis and lateralis. my legs are pretty thick in the beggining but really thin close to my knees.

I am 302 pounds and have started getting my shit together, but after 15 years of eating takeaway almost daily I can't stomach steamed vegetables without wanting to gag.

Is it ok to eat veg roasted with a little olive oil and herbs every night for a while during this early phase? Thinking of like roast veg with grilled chicken and shit like that.

>>38817884
Well, it's hard to describe. If I'm sitting in a chair and just shift my weight around, it'll start to hurt. Also when I laugh and contract my belly it hurts.

I don't really know how else to describe it.

>>38817877
No. If the bar was anywhere near your shoulder blades, it was way too low.

>>38817891
measure the olive oil and count it towards your daily calories

1 tablespoon is 119 calories

>>38817891
it's fine, just count those calories.

>>38817877
Even if the bars in the right place, you've just applied extreme pressure to an area of tissue which isn't accustomed to it, with a lot of small blood vessels right under the surface of the skin. What did you think was going to happen?

Can you guys recommend a toothbrush? I usually just use the shitty one my dentist gives me after a cleaning but the bristles get flattened after a couple of weeks.

>>38817891
Dude, steaming is way down the totem pole of delish ways of cooking anything. Roast away. Just had some roasted Brussels sprouts the other day that were insanely good.

>>38817888
>>38817899
>>38817905

I'm probably just leaving skinny-fat mode, so my back is pretty lean but I don't have much delts to speak of. Should I use a pussy pad until I get more swole? I'm squatting just over 1pl8 to give you an idea of my weight

>>38817916
Sounds like you're brushing too hard.

>>38817931
You shouldn't have a problem finding the bar placement

Look up videos and pictures on low bar

>>38817456
what sort of stretches are you doing?
You're definitely not "missing something" in your legs. What does that even mean?

>>38817916
If I may shill a bit, I can't say enough good things about Sonicare. I'm sure any kind that vibrates at high frequency will do just as well. I have the cheapest model. My dentist who used to always berate me, now praises me for flossing each time I visit. I never floss unless I have something stuck in my teeth. I brush once a day in the AM with Sonicare.

>>38817916
Colgate 360 if you want one with a tongue scrubber

File: image.jpg (101KB, 500x488px) Image search: [Google]

101KB, 500x488px

>>38817349
You should be eating on a deficit every single day, fool

>>38817933
Every time I go they tell me to brush harder, that plaque is built up under my gums.

>>38817371
Make sure you have enough:
>Magnesium
>Potassium
>Salt
In your diet.

File: chris-low-bar.jpg (24KB, 300x225px) Image search: [Google]

24KB, 300x225px

>>38817931
No pussy pad. It took me bit to find the shelf too. Make sure you're bunching up your upper back muscles and bringing your elbows in, and if need be, point your elbows behind you a bit. Shouldn't miss it.

Am I a puss for having to use straps to hang clean anything over 225 for reps?

>>38817978

Why are you so worried about what /fit/ thinks?

>>38817973
I found the best method to find the "resting spot" is overextend while going under the bar at first and then glide it back up until it "clicks in".

>>38817978
Yes, sudoku to regain your honor

>>38817942
>>38817973
Thanks for the advice, I'll keep trying to find that shelf. I think I was mostly overcompensating for a previous high-bar position when I should have had it lower to begin with.

>>38817325
this chick looks like a girl that goes to my gym. she wears glasses when she works out and i think she might be a pro bodybuilder or something

>>38817351
Why ask you cuck!
Just do it, if she doesn´t want it she will tell/show you that.
Dont be a beta, juast do it and live with the consequences. They will be good.

File: 1471030275954.png (11KB, 500x500px) Image search: [Google]

11KB, 500x500px

A fit girl found me. Shes literally marriage material, only problem is she wants to hold off sex until marriage. I mean, i was just going to sit here lonely, playing vidya and drinking coffee anyway if she didn't come along.

Should I stick by and see if I really do end up liking her enough to wait? I was looking for a long-term thing anyway. She really likes me, I really like her, we have a lot of similarities. Kissing her is nice. Cuddling with her is nice.

We've both had sex with two people in the past. Both one fling, and one relationship. I've had a dry spell, and she's decided that sticking to her guns on no sex until marriage will help her find someone that will prove to be/or not be compatible in the long run for a relationship.

Thoughts?

>>38818024
what could go wrong?

>>38818037
Eh. I find out that I don't like her enough and move on.

Or I stay with her, decide I think shes incredible and worth waiting for.

Am I looking at it too simply? I mean, I'm figuring after sticking with someone long enough and determining that we both love eachother, she may decide differently on her decision. I'm not betting the house on that happening, but I'm not ruling it out.

File: image.jpg (2MB, 3264x2448px) Image search: [Google]

2MB, 3264x2448px

>>38817325
Motorbike broke down on the way to work
Uncles a mechanic but can't get a hold of him until 9:30
What do I do to pass the time brahs

>>38818017
Normal people would have a conversation about what kinds of thing they like during sex. You gotta drop the social-anxiety at some point in your life.

>>38818076
You cannot run life in a flight test simulation
You will never know the potential of your out come until you have made an attempt

>>38817742
You are hunched forward. Train your back to a 2:1 ratio to your chest.

Does anyone else get a bit bloated/fluffy when taking a break from the gym?

I'm nearing 2 weeks off due to an injury, and despite staying the same weight, I just look a bit fluffier, like I'm holding on to water weight. Is this normal? Nothing else has changed, diet is the same, daily routine too.

Does working out with pretty heavy doms increase chances of injury?

File: 1450744902444.jpg (29KB, 600x600px) Image search: [Google]

29KB, 600x600px

How should I fail my squat on a rack similar to this this? No safeties.
Should I drop it behind me or try to lean it on the lower 'teeth' or whatever you call them.

Did the leaning fail today but I'm not sure I can do it when I escape the noob period and have more weight on. Not sure.

128 and 5'8"
I'm gonna bulk obviously, so how much calories should I eat per day?
Is 2000 enough?

What's 1/2/3/4/ ?
And why do people post about it? Is it like some sort of standard fir officially Making it or something?

What are some meniscus-friendly leg exercises?

I JUSTed my meniscus on my left knee, but I don't want to go reverse T-Rex mode.

>>38818326
Definitely not. Start out with 2400 and see if you're gaining at a pound per week (after two weeks). If not, add 150 to your intake and repeat. Make sure to get 0.8g of protein per pound of bodyweight.

>>38818351
1pl8 Overhead Press
2pl8 Bench
3pl8 Squat
4pl8 deadlift

It's a sign of making it past the normal level.

>>38818326
Up to a 500 kcal surplus of your tdee

>>38818024

If she's had sex before then she probably won't end up sticking to the whole no sex thing if she really falls for you.

>>38818322

if you're squatting facing the rack (which you should), the only way to fail is to dump it

here's a video showing you how to just drop it behind you:

https://www.youtube.com/watch?v=423Ew_DQC40

not sure if your gym is going to be an asshole for you dropping

>>38818380

> dump it

meant to say drop it behind you

if you had safety bars you could just dump it like here:

https://youtu.be/LJ6SsRsOll8?t=66

>>38818380
I guess I have to do drop it. I'm sure the gym rather has me dropping it behind me than having me collapsing under the weight.

>>38818326
Read the sticky and use the TDEE calculator in it as well as a coupe others.

>>38818354

How bad? You getting surgery, if so repair or debriding?

>currently sat on waiting list
>know your pain

>>38818024
>We've both had sex with two people in the past
>she wants to hold off sex until marriage
Sounds like a trap. And I don't mean the one with a dick

>>38818465
Does training with rather heavy doms increase chance of injury?

>>38818488
No but you won't be able to pull anywhere near your max

>>38818351
It's a good standard anyone can reach. Provided you're low enough in bodyfat, you'll also be looking pretty good.

File: 1469045017720.jpg (122KB, 618x1100px) Image search: [Google]

122KB, 618x1100px

What's better for Quads: front squats or highbar squats (if you could only do 1)?

How do rest days work? Is it a 24 hr rest or 48 hr rest?

>>38818313
bamp

>>38818539
Do you think exercising at 8pm on Monday and 9pm on Tuesday counts as having a rest day?

File: 1461415606811.jpg (45KB, 600x480px) Image search: [Google]

45KB, 600x480px

>>38818537
My goodness

>>38818537
Front squats imho.

>>38818362
>It's a sign of making it past the normal level

Worth noting that "normal" is relative. Just by training every week you're already in the top 90% of the general population for making it

Remind me how bad alcohol is for you so I don't drink a bottle of vodka while sitting alone shitposting here tonight.

>>38818586
I think it does but I'm not sure

>>38818650
kills gains. literal poison for your body. causes permanent liver damage and kills brain cells.

have a nice cup of decaff tea to help you get comfy instead

File: n1-1.jpg (2MB, 2560x1409px) Image search: [Google]

2MB, 2560x1409px

Hey guys, quick question. I asked elswhere already, withnout any answers though.

Will doing arm isolates any difference in my case? I've been on stronglifts for 2 months now, then I '''switched''' to this.

A
- OHP 4x5
- Squat 4x5
- Diddly 2x5
- Dip 3xF
- Chin up 3xF

B
- BB row 4x5
- bp 3x5
- Squat 4x5
- Pullover press 4x5
- Pull ups 3xF
+ random ab work

Is this routine good for now? I'd really like bigger arms, but I don't want to do accessories that won't do anything.

>>38817346
Double choc

File: greyskull workout v2 phrak .png (73KB, 547x465px) Image search: [Google]

73KB, 547x465px

>>38818767
Would like to know this as well
I'm doing this currently but I also added BB Curls 3x5 and DB Skullcrushers 3x5 for every workout

>>38818024
Sexual compatibility is pretty important for a relationship

Currently on SL, I'm up to 145 sumo deadlift. I decided to try lmao2pl8 for the fuck of it. I did it relatively easy. Should I just skip forward to 2pl8 or progress like a pussy?

>>38818605
The general population are fucking disgusting and using them as a baseline for anything is self defeating.

Most of the population in the western world is overweight and has no lean mass.

>>38818816
Why sumo? SL just has regular DLs.

>>38818840
Cause I'm not a pussy.

Real reason is short arms and long legs.

>>38818767
For bigger arms do one day of heavy bicep curls (a weight you can just about do 5 reps with) and a more volume orientated day (think 3x10).

I find I get the best tricep work out from dumbbell presses, others need to isolate them properly. Find which works for you.

>hands and forearms feel so weak and fucked that i can barely apply enough pressure to whipe my ass
>its deadlift day

Is it very dangerous to lose grip of the bar? Or to drop it when i feel it slipping?

>>38818160
floor press the bike x F

>>38818852
If you have the bar moving vertically you'll be fine dropping it. If you're dropping it on the way down make sure a knee or something isn't in the way.

>>38818852
Mixed grip.

>>38818857
>>38818866
thx guys.

I'm currently cutting and went over my daily calories by a little bit (200)... but am still in a deficit overall, so what do?

>>38817362

Find a real gym

>>38818931

Stop eating?

>>38818931
Write a nice note to someone you haven't written to lately.

>>38818931
puke up 200 calories worth of food

>>38818931
go for a run if your serious about your cutting

>>38818017
Virge detected

>>38817456
Do a squad without weight.
Now halfway down push your ass back like you're trying to fuck a very low golyhole.
If you go straight down, you'll stand on your tips. Push your ass back when you're halfway. This way you should be able to maintain pressure on your heel.
When you push back up, also push from the heels.
(You can read a lot more on this on the; uhm; 5x5 site where he has like 5 pages on squads.)

>>38818931
>>38819044
This, or go for a walk. 1 hour walking at a brisk pace should burn about 250kcal. If you haven't reached your protein requirements, burn enough calories so you can still reach them.

>>38817325

Will I spend lots of time touching my body and staring in mirrors when Im swole?

>>38819251
You need this to prove to your Freudian superego that you are worth something because you turned into a huge narcissist

>>38819251
I will do exactly that
Gotta wait 2 years though

I want to take plain Greek yoghurt into work to eat.

Will I look weird?

>>38819274
Dress it with BBQ Sauce and Gasoline to look more manly

>>38819274
everybody knows you lift and greek yoghurt doesn't even smell bad but yes, a bit

File: 0000_De_Winkel_600g.jpg (88KB, 450x450px) Image search: [Google]

88KB, 450x450px

>>38819274

Tfw work always has four litre tub of pic related

>>38819251
I'm not even huge and I'm already doing this. Seeing improvements in your body and being able to flex your muscles and make them visible is the best fucking feeling ever. Still being able to pinch your love handles and find soft sports is the worst feeling ever.

>>38819251
Yes you will. But only if you acquire aesthetics at the same time.

>>38817325
I'm curious what you guys think about my progress. 3 months SL with some setbacks top practice proper form.

Squat 90kg
BP 55kg
Row 47.5kg
ohp 37.5 kg
DL 115kg

Any advice?

>>38817325
What can I mix with Cookies and Cream Gold Standard that will make it so I won't want to kill myself when I drink it

>>38818537
F E R T I L E
E
R
T
I
L
E

Is it ok if i eat dinner at around 10 pm? I dont have time to eat any earlier

File: IMG-20160803-WA0011.jpg (342KB, 1456x2592px) Image search: [Google]

342KB, 1456x2592px

Se me cayo la stratocaster

>>38819341
keep it up everyone starts somewhere, good to see your row is close to your bench lots of people neglect the row. What's your body weight I'm curious?

>>38819379
better late than never, what time is lunch for you?

>>38817325
I'm beyond bored of the gym and can't make myself get back in there. I still have to burn some more fat after losing 26kg/57lbs and maybe lose some more weight but not necessary.

My question is how good will swimming be for this? How much do I have to swim to lets say cover the basic SS workout (burn calories wise)

Not sure if this makes sense because i'm comparing a strength building workout and cardio but I still hope I can get an answer if at least swimming will be legit as the only exercise i'll do.

>>38819409
Thanks for your reaction. When I started I weighted just under 80kg, two weeks ago 86kg.

>>38819418
Short answer yes swimming is good for weight loss.
Long answer, depends how fast you swim and how heavy you are, Also the calories burnt in a SS workout depend on how much you are lifting.
But the best workout is the workout you are willing to do

How long should I wait between eating lunch and working out?
I'm bulking so I eat pretty big

>>38818816
>>38818816
>>38818816
>>38818816
respond plz

>>38817380
Squat and deadlift more seriously

>>38817742
Like someone else said, train your back harder than your chest. Train your triceps harder than your biceps.

>>38818160
Throw things into traffic or else fill the road with trash to be run over.
T. My 8 year old self

>>38819341
>I'm curious what you guys think about my progress
It's fine. Well within normal parameters.
>Any advice?
Keep it up.

>>38819455
I'm 5'9 at 170lbs with hella baby fat on me.
How long and hard you think I need to go from the top of your head to lets say lose 5kg more and a lot fat?

>>38819472
Stick with 2pl8 if you fail deload as per whatever SL program says

>>38817952
Okay, homie, here's something for you.. You should never be brushing 'harder'. You actually need a gentle and circular scrubbing. You can brush more frequently, but brushing harder is not good for your teeth.

>>38818537
just try a front squat and see what muscle are working you will figure it out.

Is it a good idea to eat about a pound of ricotta a day? here in italy a pound of ricotta costs about 2 euros and it's got 50g protons and 800 calories and a lot of fats too, but i don't know about the protein quality and things like
>cholesterol
>Sodium content

when i bench, i get a pain just above my elbow under the tricep on my right arm.

I have a feeling it's due to my forearm not being perpendicular to the ground during the full range of motion.

Anyone have any ideas what it could be?

>>38819526
Well they say a kilo of body fat is 7700 cals, google says that 'fast' swimming for an hour is 4.5ish cals per pound body weight so for you thats really nicely 770 cals per hour you need to burn a total of 38500 additional cals so 50 hours of swimming.

>>38819585
And if I set it as below average that would get closer to 100 hours of swimming.

That's a lot of swimming

File: feel like choking out a bitch.png (29KB, 633x758px) Image search: [Google]

29KB, 633x758px

>>38818537
>you will never bury your face between those legs

why do i even lit

How off putting are deadlift scars/bruises to guys? I was never bothered by mine until someone pointed them out, and come to think of it, they aren't exactly pretty to look at. Keeping in mind that they are very prominent on very pale, shaven skin.

Is there anything that I can do to prevent them?

>>38819598
hour a day for 3 months not too bad,

>>38819625
There is those deadlift socks you see people wearing.

>>38819625
Yes pull with correct form
keep bar over the middle of the foot all the time

>>38819666
>>38819668

Yes, godbless you.
The bar scraping against my shins from now and then is due to improper form? Thank you both again.

File: image.jpg (97KB, 1356x762px) Image search: [Google]

97KB, 1356x762px

>>38817325

Are power cleans nessisary for general strength?

I'm a late 20's guy who just wants to be in better shape and decent strength. I don't play sports.

Right now I'm doing:

MWF (A/B)

Squats 3x5
Bench Press / OHP 3x5 (alternate)
Deadlift 1x5
Chin ups for reps

>>38818816
deload and do real deadlifts

How do i spot myself on bench or keep myself from getting hurt when i lose control?

I had surgery and can never squat again. How do i get leg mass.

>>38819828
Power cleans are excellent but you can get away without them

>>38819828
well, i personally tried them just for fun some time ago and fell in love with the movement. on the next day my traps where so sore i knew i finally found a way to hit my traps. thats the reason: its just a lot of fun to do them and they hit your traps, so these are the reasons for an aesthetic fag to do them. so, try to learn them and see if they are fun and u can get into it, the trap gainz are worth it. and theyre a great explosiveness builder dunno what they do for strength tho, they sure help more than i.e. bench

>>38819968
safety bars

Lower back feels kinda "painfully tight" after squats. What am I fucking up?

File: image.jpg (186KB, 785x412px) Image search: [Google]

186KB, 785x412px

>>38817325

Which goal would be safer for your shoulder joint?

300 lbs bench press

One arm push-up where your resistance (per a scale in push-up position) is 150 lbs.

File: 1458022774060.png (329KB, 270x810px) Image search: [Google]

329KB, 270x810px

I'm doing GreySkull LP

BUT I CAN'T DECIDE if I wanna alternate Squats and Deadlifts or do ABA

I just dont care much for big legs and really like Deadlifts

File: 1378135835647.png (43KB, 344x517px) Image search: [Google]

43KB, 344x517px

how do vegans get their proteins?
i can think of legumes (beans, lentils..) and nuts
as you all should already know, soy (also a legume) is pure shit

also i would like to know if there is anything bad covering most of your proteins with products from milk? (vegetarians i.e.)

>>38820136
I do ABA and it's working out fine. I add 2.5kg each session to squats and 5kg to deadlift so they increase at the same rate each week. I guess it just depends on which lift is lacking.

How the fuck do I fix my core weakness on squats

>>38817742
>train your triceps more
>stretch your biceps, shoulders and pec minor
>train your back: traps, lats and posterior delts
>try to keep a better posture at every moment, retract your scapulae

also you have anterior pelvic tilt
>stretch your hip flexors and quads
>strengthen your abs and glutes

>>38819828
do cleans, rather than power cleans

>>38820183
My squat is the worse but squatting more often hasnt helped me since I still get doms in my legs.
I really dont care that much about the squat though

>>38818024
>Wants to hold off sex until marriage
Oh well I guess that's ok as long as you guys both like eavch ot--
>we've both had sex

Yeah no this won't work out.

File: apt.jpg (288KB, 1143x2408px) Image search: [Google]

288KB, 1143x2408px

Do I have anterior pelvic tilt?

>>38820324
yes

>>38817371
Buy a fucking water filter and stop pissing away money with water bottles. They're good to take with you on the go, but a water filter was the best investment I made in a while. It's a pitcher type one that I fill up and leave on my desk with a glass. I refill it at least 2 twice a day.
It saves you money, and it also keeps the water readily accessible at all times, encouraging you to drink more.

>>38820324
>>38820351
Not op, but seriously? That looks pretty neutral to me.

>>38818024
>she wants to hold off sex until marriage
>We've both had sex with two people in the past.

You are her safety beta.

>>38818537
Where is the pussy

File: doggo.png (795KB, 1121x605px) Image search: [Google]

795KB, 1121x605px

is using whey or creatine considered "natty" ?

my gym is hosting a dead hang challenge to see who can dead hang the longest.

would hanging with a mixed grip increase my time?

>>38820431
yes.
using hormones or chemicals that alter hormones is not considered natty.

>>38820398
Yea that's what I can't figure out. I get soreness during some exercises that points to apt but when I compare to online pictures, it seems like I don't.

>>38820407
This. You'll get married and she'll keep withholding it.

>>38820113
One arm push ups trains more the whole body than your arms. Push-ups are nice and all but you can't really go heavy with them.

Answer to your original question, while, yes, push-ups are considered more safe on the joints, I doubt that having that much weight will still keep it safe.

>>38820204
2 min. Planks, 3 sets, then switch to weighted planks

>>38820324
No, your lower back is fine but it looks like your upper back is going a bit too backwards which is probably causing the pain. I'm guessing you get that pain with ohp? I know that feel, just try to keep your upper back a bit forward. Wear tight clothes and look in the mirror when ohping.

>>38820431
Generally creatine is considered natty. However some autists will say it's not. The general consensus is that you get very small amounts of it from meat so it is technically natty, but when in high doses it is not. Don't worry too much about it.

>>38818024
>>38818372
Agree with this.

I've been doing Greyskull LP for 1 month now. I'm 177cm, 72kg and about 18-20% bodyfat I think. Is this enough to support linear progression while on a cut?

I'd like to cut down to 12% eventually but at the same time I'd like to maximise strength gains.

I was thinking of staying on a cut until I stall, then increasing my calorie intake by 200 until I stall again, and keep repeating. Is this a good way of going about things?

>>38820591
I get pain while running for a while and after deadlifts. It's not extreme and goes away after a couple hours but people suggested the common cause could be apt.

>>38820603
>1 month
Yes you can still linearly progress.

Am i expected to lose gains if i dont go to the gym in two weeks?
Got a respiratory infection

>>38820390
He's not buying multiple water bottles you buttplug. Look up what a Nalgene is.

>>38820591
What if my core failure involves lower back

>>38820619
>running
I usually get that when doing a non-normal stride or running for a while. Try to keep your glutes engaged while running. I know it sounds hard and you won't be able to fully engage them but it will help.
>deadlift
This is weird. I guess it's just soreness from the running.
You have a pretty normal lower back, I think it's just a matter of training it for endurance.

>>38820629
At the worst just go back in expecting a 5lb loss. If you're still recovering from the infection then expect more. Just keep yourself hydrated.

File: eesti.gif (2MB, 700x600px) Image search: [Google]

2MB, 700x600px

/R/ing that pic with /fit/ approved self improvement books. It was screencap with several posts

How do I increase my deadlift when I'm stalling?

>>38820692
Then add Romanian/stiff legged deadlifts if you don't already have them. Those hit the lower back really well.

File: spectroflash.jpg (3MB, 4160x2340px) Image search: [Google]

3MB, 4160x2340px

I've been doing 5x5 for couple months, now I'm deciding to cut but I'm pretty busy, so I don't want to waste 1.5 hours every other day in the gym just to maintain muscle better.

How fast would I lose muscle on a cutting diet if I don't work out at all, I prefer to just not go to the gym for like 1-2 months so I have less fat, but if it will take me a long time to build back that muscle that I've lost I don't think it's worth.

If the answer is yes, you should definately go to maintain, then what kind of workout should I do? 5x5 seems to be pointless and waste of time in this case. I want to do 5x5 after this cutting period.

pic related is a measuring tool, you can measure diffraction of light with it, and then calculate the wavelength of the light.

If my hips are rising faster than my upper body on squats, is that weak abs, weak lower back, or purely technical flaw?

>>38820744
Do more deadlifts.
>>38820790
Switch to 3x5, and yes you'll lose all that muscle you worked hard for if you cut with no exercise.

>>38820710
Thanks, I'll keep that in mind when running.

>>38817325
Who is this?

>>38820790
You lose muscle slowly so don't worry too much about it. With that said, cutting and not going to the gym will make the muscle loss even more present. In regards to routine, just go the old way and do 5x5 with the first two sets being the warmup sets so don't rest as long. And I would at the very least go at least once a week.

>>38820797
Its you compensating for weak legs, so you're lifting the weight with your back. Remember, both the legs and back want to be straight at the same time. Some variation when going heavy or the last few reps of a last set is fine, but do not make it a habit. Consider lowering the weight to fix your form. I've lowered the weight on my deadlifts numerous times to fix something I saw wrong with my form.

>>38820818
You mean working in the 3 reps range until I lift more?

/neet/ beta numale here. Too fat to join the Army. I need to lose 8kilos to do so.

Today I ate 4 apples and a banana to snack on, a bowl of oats and then some chicken soup.

I've eaten 2450 calories today, I'm still kinda hungry.

Can /fit/ give me some info on how I can eat lazy low cal meals?

>>38820710
I have some dumbells at home, can i do a basic workout? Really worried about losing shoulder gains

>>38820949
2450kcal? what kind of rocket fuel soup was that?

>>38818322
use bumper plates, then dump it.

>>38820995
The cereal was 400 cal

I had a metric ton of the soup.
>Chicken
>Cream corn
>eggs
>water

I had about 9 bowls of it

>>38821022
>I had about 9 bowls of it

Lol. You've got a fat mentality bro, not gonna make it.

>>38820949
Stop eating so much fruit, low fibre high sugars. Theyll keep you full for a very short amount of time. Have oats, pasta, rice and keep low calories.

>>38821040
My girlfriend broke up with me today. and my dad died a month ago

I just eat to cope

program calls for squats and deadlifts but im not gonna do them

will i ever make it?

>>38821022
>9 bowls
there is Rich Piana laughing somewhere right now

>>38818808
Mmmmmm

>>38820908
Sets x reps

>>38820970
If you're worried about your shoulders then, yea, dumbells are fine given that they're high enough in weight.

>>38821046
Brah, we're all gonna make it, you just gotta try. Find other things to cope, like massive amounts of video games. Just imagine the hunger is you getting rid of that weight. It's only 8 kilos so I promise it isn't gonna be that long or that bad. Just add weight training, or since you want to join army, add calisthenics and running. Do that shit like 3 times a week.

>>38818851
thanks. Did you mean the 'more volume day' as in other bicep work, or restraining the volumeous day for triceps isolating?

>>38821046
But you're still here m8. One step at a time, you'll get through it.

File: 1459882767682.jpg (29KB, 294x331px) Image search: [Google]

29KB, 294x331px

I watched every god damn video on how to deadlift and i still don't know how, getting into starting position is fucking harder than lifting

File: 1432660167181.jpg (20KB, 782x788px) Image search: [Google]

20KB, 782x788px

>>38817346

>dating niggers

>>38820949

Chew tobacco when hungry.

Alternatively, loads of raw veggies.

If nore people die in a day from heart disease than police shootings a year, and black people have a higher rate of heart disease why not try and change that aspect of society that causes 25% of all US deaths every year instead of something that is statistically small?

>>38820898
thanks
The reason I don't like 5x5 on a cut is because SL5x5 is all about increasing strength, and I've been able to do that untill I start eating less.

So when sl 5x5 gets heavy resting time becomes very long. This is worth when you realize you are doing it for being able to do higher next time, but when cutting, you I'm wasting so much time without progress, which makes it not efficient for me. I feel like for cutting there should be something more efficient that doesn't have strength as the main goal. And is 1 or 2 times a week enough to prevent many muscle loss?

Recently became a home gym fag. I've quickly learned to love cranking the air super low, turn on the radio and drink/lift for extended periods of time.

Is there any harm I could be doing lifting multiple times a day?

>>38820898
Weak legs, really? My legs are pressing the hips up and my upper body sorta doesnt quite follow as fast and ends up kinda dragging along slowly. Knees and hips do close at the same time at the top though.

is there a reason to maintain higher protein intake when cutting?

You still can't grow muscle on a calorie deficit, r-right?

>>38821193
>I feel like for cutting there should be something more efficient that doesn't have strength as the main goal.
You're cutting and not wanting to go to the gym as much, you might not make progress, you're maintaining at that point. And yes 1 or 2 times a week should be enough but, again, don't expect to make gains, your goal should be to stay at the same weight, if you make gains, great. Also, make sure you're not resting more than 4-5 minutes, hell, I usually try to keep mine down to 3 minutes.

>>38821221
I may have misunderstood; if the weight is still moving up when you move your legs, then it is, like you said, all three of those you mentioned in the previous post with more emphasis on the lower back. Try, adding a back exercise into the mix, like I said here >>38820752.
I apologize for the misunderstanding, my usual problem when I squat/deadlift is that my hips go up but the weight goes no where because I have weak legs.

>>38821305
It's just harder to. Your main goal should be cutting, but if you can get at least .5g/lb protein in there (maybe .7) then go for it.

>>38821305
you can if you're a beginner/on steroids/not cutting too fast

but i'ts more fore preserving your muslce

see the protein you eat is mostly used to repair your muscle, only a litte for building them bigger/stronger

>>38821155
wtf are they doing to that baby?

>>38821167
Because heart disease is not a government agency they help pay for that is designed to keep them safe and their environment orderly. Heart disease doesn't purposely and consistently target blacks due to their skin color. You're dumb as fuck if you think that is even close to a legitimate argument.

Hey /fit/ trying to do some last minute cutting.

What foods are there that I can eat to reduce bloat/water retention?

I know of asparagus. But what else?

>>38821376
maybe google wat bodybuilders do before going on stage

>>38821155
Read starting strength.

Anyway:

Stand with the barbell over mid foot, this includes the entire foot not just the part infront of your shins so it's pretty close to the shins. Grab the bar. Bend your knees until your shins touch the bar. Lower your hips until you find a position where your hamstrings are a bit stretch, and squeeze your chest up. Record form and evaluate.

how do I get rid of cuckold fetish?

>>38818537
Sauce on this?

>>38821214
overtraining

File: Plateau.jpg (74KB, 500x375px) Image search: [Google]

74KB, 500x375px

I'm 5'8 and currently stuck at 158. My end goal is 150, maybe a little under, and I'm trying to get there before my birthday, which is the end of October. Unfortunately I've been stuck here for almost 2 weeks now. How do y'all get over plateaus?

>>38821431
eat even less calories

>>38821431
This >>38821441
and cardio.

>>38821349
>>38821343
thanks guys, makes sense.

>>38821431
This >>38821441 and this >>38821455 plus don't consume food high in sodium

>>38817325
What are some causes of weight loss plateaus I could look into?

I've been dieting for a few years, I've lost 100lbs. But lately I can't lose weight with any reliability. Once I get below 250 it seems like I lose no weight, and gain if I even look at food. I'm tracking calories with MFP, I stay below 1600 calories. Yes once or twice a week I'll do 1900-2000 calories but I'm always at some amount of deficit.

I'm 33, 5'10, 250 pounds. Hit the gym about 3 times a week.

>>38821441
>>38821455
I already do both of those. I'm usually at a 700-800 calorie deficit. I started doing a little too much cardie, so I don't want to hurt my legs, and have taken a break, but I still walk several miles a day to try and compromise.

>>38817895
Sounds like a hernia or risk for hernia at least.

>>38817372
>>38817384

Weight on toes and weight on heels are both one way tickets to snap city. Your weight should be evenly distributed over your whole foot (i.e. midfoot). Play with your stance width and toe position (straight, pointed out, etc.) until you find a position where you can comfortably squat to parallel or below without ending up on your toes or your heels.

>>38821214
You won't be able to lift heavy multiple times a day once you're strong by virtue of the fact it's hard and taxing. Overtraining isnt a problem for weak novice lifters because you're not strong enough to seriously tax your body's ability to recover.

>>38821484
>hurt legs
Then switch to the rowing machine. Sorry to say, but walking doesn't count as cardio. When my legs start to really hurt after running for 20-30 minutes then I hit the rowing machine for another 15-20 minutes.

>>38821472
Again, like we said before, try cardio. And that doesn't mean substitute lifting for cardio, that means adding it on top of it. Even if it's rowing after lifting or just on another day. Just make sure you are working up a serious sweat or it doesn't count. Cardio should make you want to kill yourself at the end of it; any less is not enough.

>>38817325
When should I use a belt for squats/deadlifts?
Just hit 1.5pl8 squat and 2pl8 dead and I'm struggling but I'm still able to do the lifts.
Do I even really need a belt? Will I get stronger if I just don't use one and git gud?

>>38821624
You really shouldn't be getting a belt until at least 3.5pl8 DL. And no, you don't even need a belt.

>>38820659
Fuck I'm retarded

i had 3 scoops
my stomach feels like hell
i have a date later
how do i settle it

>>38817325
I lifted yesterday, and didn't feel like I messed up anywhere (Ohp, squats, DL)

Today I woke up and I feel discomfort in between my left shoulder and neck. Is this bad?

>>38821591
>try cardio

Thanks for the suggestion, I'll up my cardio game per your suggestion. I'll freely admit that while I do 20 minutes on the bike and elliptical, it isn't as grueling as it could be.

The cardio suggestion implies that my calories out isn't exceeding my calories in, but I'm very confident in my calorie counts. What could've made my metabolism drop so low? I understand that losing weight changes metabolism but every calculator online says 1500-1600 should result in steady weight loss.

File: image.jpg (459KB, 1000x1500px) Image search: [Google]

459KB, 1000x1500px

But what happens if I squat two days in a row?

>>38817889
pls help lads

>>38818024
there is no such thing as a girl holding her virginity for marriage anon. if you can't make a girl horny enough to give it up you don't even deserve to have sex.

I'm doing GSLP, new to lifting and it's been fantastic for me, been about a month now. I felt as I increased the weights I wasn't working hard enough and was breezing through it, so I changed 3x5 to 5x5 and doubled the weekly weight progression. Now I feel great, but I want to know if I should do this if I can get away with it physically?

Also any recommended additional exercises for GSLP would be fantastic.

>>38821919
nothing really, but it's not optimal. Your body is still recovering from the first day, so you're starting the second day at a disadvantage.

>>38817889
>so in my deadlift I should be using more of my hamstrings than my quads right?
yes, lift your ass up before you start picking up the weight
>also is there such a thing as developing one part of the muscle more than the other?
yes

>>38822473
>so I changed 3x5 to 5x5 and doubled the weekly weight progression. Now I feel great, but I want to know if I should do this if I can get away with it physically?
chances are you started with too low weights. Stick to programs as they're designed.

>>38821829
bad? no. Could be you slept on it funny. Go easy on next shoulder workout if it still feels weird

>>38821735
pepsi

>>38821405
kys

>>38822485
Kind of true. As long as you are varying the intensity then you can squat on consecutive days and still recover fine.

>>38822529
>Developing one part of the muscle more than than other
Got a source for this? The muscle belly can develop more towards one joint for example but I can't think how you can target this with specific training.

>>38822473
Do GSLP with AMRAP final sets. If you make 10 in the final set then double your progression next time.

As for additional exercises, dips, leg curls, leg extensions and dumbbell presses are all good.

Is it okay to tear a muscle? I heead something about micro tears in muscles were okay.

>>38818849
Just do conventional. You dont have the training experience to decide that sumo is better for you.

>>38822577
'micro tears' in a muscle refers to a way to visualise the damage done to muscle fibres from working out which stimulates hypertrophy through repair.

A muscle tear is an injury.

Doing Phrak's Greyskull LP variant, about 7 months now. Still making gains here and there despite cutting (went from 225ish to 206ish lbs so far).

I suffer from having no ass, a point which has been somewhat addressed by squats, however I've read that Romanian Deadlifts are uhmayzing for gluteal thiccening. Since I've been basically just following my routine I'm not sure how that would get incorporated if I wanted to add them; would I do that in place of squats or deadlifts or would it be an accessory, which would mean I'd need some form of push to balance it?

>>38817325
Does cleaning up count as cardio or lifting?

>>38822628
Well then. Is it good to do that? Not the muscle tear but the first thing you mentioned?

>>38822718

It is the natural result of putting your muscles under strain.

>>38822711
no you fucking retard

>>38822718
good in what sense? it's the way your body functions to adapt to your lifestyle. The opposite of that is to lay in bed all day and have your muscle atrophy

>>38822707
>uhmayzing
kys

just do hip thrusts and the donkey kick machine as accessories if you want booty gains.

>>38822707
Add as an accessory. You won't need to balance it if you are still squatting regularly

>>38817464

just prop her up farther when you're eating her pussy and travel down there while you do it. they roll with it every time.

>>38822744
>no
To which one? I just ate garlic bread I need the cardio. And to clean.

>>38822766
or eat her out while she's on her stomach/on all fours. You'll be nosing her asshole anyway.

>>38822770
to both you fucking retard

Was listening to Lyle Mcdonald talk on diet and training and he states that you can not build muscle unless you have progressive overload.

So if you did a bulk and got your lifts up and then began to cut, and your lifts all start to go down what does that mean in terms of muscle?

At peak of my bulk i managed to diddy 250kg, but i would be lucky to even pull 230kg now and its only been 7-8 weeks cutting i am also down 10kg. My bench has gone from 115 to 110, and OHP has dropped by 5kg too.

>>38822744
>>38822727
So just working out normally will cause my muscles to adapt or something? I thought I heard you could maximize the efficiency of workouts by creating micro tears so they heal and become stronger.

I'm about 2 months into starting strength and i've realised that something stopping me from progressing on my squats from workout to workout is my weakness coming out of the hole. I did a bit of research and came to the conclusion that anderson squats would help me build strength out of the hole, as well as increasing my strength from the floor on deadlifts (I lack power on the concentric part of the lift), any ideas on how I can implement anderson squats in my starting strength routine, or would I be better off just focusing on increasing my compound lifts first, then changing up my routine several months down the line after I've milked my noob strength gains? Thanks.

Does anyone rate lunges?

>>38822907
>So just working out normally will cause my muscles to adapt or something?
the more you do something the more your body becomes accustomed (adapts) to doing that something

> I thought I heard you could maximize the efficiency of workouts by creating micro tears so they heal and become stronger.
what do you think micro tears are? how do you think they're created? How old are you?

Micro tears are the natural occurrence of using your muscles to lift heavy things.

>>38822927
>post stats
>noob gains don't last months
>you're probably overthinking all of this
>inb4 I'm on a cut

I saw pueraria mirifica listed on one of those trap infographics. if a real girl takes it, what kind of effects would it have? Better fat distribution? I don't see much info on it.

>>38822779
Then why the fuck should I clean you asshole?

>>38817325
Will you lose gains if you miss out on your recommended protein intake, for a few days?

>>38822927
Just keep doing your squats finish your noob gain period of 5-7 months and then once you are truly strong see if you still need anderson squats and add them to whatever intermediate routine you will be on.

>>38822995
This is all pure bro science and all based what I experienced with my body, if I miss my proton macros i've noticed that I can maintain my strength however I either can't recover from my tough workouts or I can't put more weight on the bar in my intensity day.

>>38822994
so you don't live in squalor? I don't know, don't fucking clean, I don't give a fuck you fucking retard

>>38822995
for a few days? no

>>38822939
Nah I'm just new to fit. I just heard there were quicker ways of getting stronger faster without the use of steroids.

>>38822927
>or would I be better off just focusing on increasing my compound lifts first
Yes, don't think about assistance exercises when you're a beginner, you're getting ahead of yourself. Finish the beginner program as it is, because you are a beginner and it is made for you by someone who knows more than you. After two months your problem isn't weakness out of the hole, your problem is weakness.
Also if you're not progressing you need to eat and sleep more.

>>38823027
I think you give a little fuck, bro. Alright, I'll do it for you.

>>38823042
>I just heard there were quicker ways of getting stronger faster without the use of steroids.
seriously, how old are you? are you retarded?

>>38823042

You really ought to read the sticky and stop embarrassing yourself.

Anything you read that claims to have some secret that will make you gain muscle faster or lose weight faster is either broscience or a scam. Hard work and control of your diet, that's it, that's all there is.

>>38823027
thanks anon. any estimation of how long before my godly body deteriorate without adequate protons?

>>38822750

Thanks anon.

>>38823127
one few days turns into regularly.

>>38823069
No bully!
>>38823120
Thanks anon.

What is the most /fit/ way to kill myself?

>>38823255
load up the bar with OMG10plates and drop it on your chest or down a whole giant tub of creatine/whey

File: 1473899760685.png (136KB, 591x517px) Image search: [Google]

136KB, 591x517px

Newbie here. Are dips a good substitute for bench press?

I go to my job's gym later at night, when nobody is around, and there aren't any safety rails on the bench. Benching alone without any sort of safety seems pretty dangerous/stupid, so I'm hoping to get a similar chest, shoulder and tricep workout with dips.

Going earlier isn't really ideal, because the gym is crowded during work hours and the gym has very limited equipment.

I don't want to switch gyms either because this gym is free for me.

Well?

>>38823352
>dips are excellent

>>38823352
>Are dips a good substitute for bench press?
"no"

they're a good supplement to it though.

learn how to bench press safely alone
>only put enough weight that you know you can lift
>learn the roll of shame
>never clip the weights

How do I get rid of my androgynous looks, I get teased by everyone how I look like my mom when she was younger and I am finally done with it. Here's the problem, I have Klinefelters and I've never worked out before, I have extremely high metabolism , and can't grow facial hair at all. I've been looking at the sticky but I have no idea if it would work on me.

>>38823412
pick a beginner strength program, SS is great. Do this for a few months to develop some strength and then switch the order of the lifts so your upper body gets priority

>I have extremely high metabolism
you don't. You just don't eat as much as you think you do, just like fat people eat way more than they think they do and say they have a slow metabolism.

I've managed to lose enough bf to no longer qualify as skinnyfat but my problem now is I'm just a scrawny fuck and I feel like if I get "cut" I'll just be super tiny and ripped. But I've read that the leaner you are when you bulk the more muscle you can gain. My question is should I cut down to Holocaust mode and then bulk or just start now?

>>38823474
>But I've read that the leaner you are when you bulk the more muscle you can gain.
this sounds like bullshit broscience, it just makes it easier to see gains initially. Go by bf%. Cut to like 12%, bulk to 18ish, and then restart the process.

need to fix this apt but I'm on recovery.
what are some home exercises I can do?

Is it alright to just eat normally and work out and first gain muscle before losing weight?

>>38823689
>Is it alright to just eat normally and work out and first gain muscle before losing weight?
it's subjective and up to you and your goals. That being said, it's easier to lose weight the more muscle you have, but it's easy to put on more fat weight gaining muscle. Personally, I would try to get as strong as I possibly can get initially, put on some weight, and then go on a cut. If you're fat, like 25%bf or above, I would advise lifting at your current diet until you stop making gains, and then start a cut.

Is ZMA legit?

I moved to a new gym and both squat racks there just don't have the fitting rack height for me. It is just a teenie tiny bit to high, like a cm or two, so when I try to rerack, the barbell hits the edge of the racks. Any tips on wat to do?

File: image.jpg (13KB, 218x150px) Image search: [Google]

13KB, 218x150px

Ayy bruhs, I just picked up some L-Arginine. The pills are 500mg dosage, how many should I take a day to increase vascalinity n shit?

>>38824232
put it lower you retard.

>>38824289
It's fixed!

Would a mix between Greyskull LP and BBB of 5/3/1 be viable? I'm starting to stall at my progression doing SS. 5RM are 40kg OHP/80kg Bench/125kg squats/145kg Diddly at 80kg 175cm.

Day 1:
OHP 2x5, 1x5+, add 5lbs/week
Bench 5x10 around 50% of max
DB Rows 5x10

Day 2:
Deadlift 1x5+, add 5-10lbs/week
Squat 5x10 around 50% of max

Day 3:
Bench 2x5, 1x5+, add 5lbs/week
OHP 5x10 around 50% of max
Chinups 5x10

Day 4:
Squat 2x5, 1x5+, add 5-10lbs/week
Deadlift 5x8 around 50% of max