QTDDTOT

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bamp.

Any of you done Tabatas? How does your pulse beave through it? Does it peak after the first few intervals or the last?

Ran half a Tabata protocol (4 intervals) today and only got up to 137 beats/min as a 24 yr old male.

What's something I can do to work the bottom of my pecs? I do BP, Incline DB press and push ups, but my lower pecs are still soft (I do not have gyno).

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is this periodization ok for intermediate- advanced? it is meant for main lifts. once a week those rep ranges and another day higher reps 3x6-8

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>>38872866
Can I use this kind of machine for rows? I find it hard to stay consistent with the form on my barbell rows

I fucked an intercostal (i think) while singing with my band last night, anyone else done that and know how long it takes to heal?

>>38873565
Took me a month to heal last time.

>>38873519
Chest supported rows of all kinds are GOAT. That machine is one of my favorites.

>>38873259
It depends on what you're doing for the tabata. KB swing? Maybe the 6th. Burpees? Probably 3rd. Don't do a half tabata you fucking pussy.

>>38873565
Minor sprain? Maybe a week. You can probably train around it, just see what doesn't exacerbate the pain.

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My next three weeks..
week 7-9

How fucked am I?

>>38873625
I'm doing a resistance bike, like the original research did.

Do I need to tense my core at a very low level of exertion at all times to have good posture?

Krav Maga or BJJ if I just want to be able to disarm a mugger?

Can i stretch the workout routine across the entire day and rest like an hour between sets or should the sets be done close together?

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I've got this from an appendix cut, it's starting to look nice and I feel while I still can't directly start working on my abs I can at least get rid of the love handles.
Is there any cool and easy exercise that only works my love handles?

anyone used "the curse" preworkout? worth using? does it cause explosive diarrhea like some other ones?

What do you think about this as a protein meal after workout?:

Canned Tuna(no oil) + lowfat quark (not sure if quark is the right translation, really low fat cottage cheese) + chives and onions and stuff like that. + cucumber, paprika (pulverised)

I'm thinking about putting a bit of olive oil in because everyone says that "healthy oils" are important. Does that make sense?

My paycheck has come in a bit late and my gym membership just finished, so I took 3 consecutive rest days, should i just work out twice this week or stick to three times a week with two consecutive working days ( one would be tomorrow morning, the other after tomorrow at night)?

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getting cravings something fierce, how to ignore them? I usually don't get them this bad, probably the worst they've been in two months.

I am not getting DOMS and I've worked out for a week, what gives?

What are the chances of extra skin with gyno surgery

>>38874318
>Is there any cool and easy exercise that only works my love handles?
no. Love handles aren't a muscle, they're excess fat.

>>38874736
DOMS go away after a few weeks of lifting, you rarely get them after that point.

>>38874870
Yeah but I never got it before.

>>38874885
What are your lifts? Stats?

>>38874890
I'm not sure, give me some time, but I just started lifting 2 weeks ago

>>38874914
How the fuck are you not sure what your lifts are? What much weight are you doing on each lift?

Just finished my best cut so far and yet I still hate myself when exactly does "making it" start?

>>38874973
when you feel good, you'll look good and when you look good you feel good and when you feel good you eat cookies

>>38874728
black coffee / Hot chocolate.

Yes, I realize the Hot chocolate part sounds shitty, but it's generally 50 cals and kills the desire for other sugary cravings.

>>38874944
It's around 25 on each side, not including the bar

How much do you think I should be able to squat if I'm 5'4" 135lb and about 14-16%bf

>>38875012
>It's around 25 on each side, not including the bar
ON WHAT

Squats? Bench? Deadlifts?

How many of each are you doing? How many sets? How many reps?

It sounds like you're not following a program.

>>38875017
Not much. Gotta go out and try it.

>>38875027
So do you know why I don't get doms for a starter?

>>38875017
entirely dependent on how long you've lifted and how much of your LBM is muscle. If it's your first time just use weight you're comfortable with.

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>>38875058
That's what I'm trying to figure out you retard.

What is your routine? How much do you lift? How many times per week?

Like christ if you don't tell me what you're doing I don't know anything about how you lift, which means I don't know anything about potential issues.

>>38875086
I'm doing Starting strength

>>38875111
Okay, now we're getting somewhere. But for christ's sake can you just answer my questions?

What are your lifts? You're lifting 90 pounds but on WHAT? What about your other lifts?

>>38873631
Looks like good volume to me

>>38874581
Sounds good to me >>38875058
Because you're weak and only lifting baby weights . DOMS are a sign of nothing important. Don't sweat it just keep lifting

>>38875133
But from what I've read in the sticky shouldn't I be getting doms since I'm weak and struggling with the weight?

>>38875156
If you'd actually tell us how much you're lifting on each weight, we might be able to help you.

As he said, DOMS are just soreness, it might not happen to everyone. But it's also possible you're not pushing yourself or have bad form. Without knowing your lifts we don't know.

>>38875178
>If you'd actually tell us how much you're lifting on each weight, we might be able to help you.
I did, a few posts ago.

>>38875185
No you didn't. You said "25 on each side" and didn't specify a lift. I asked you which ones and you replied, "i'm doing starting strength".

You have been vague at-best, so fuck off or actually give us info to help you with.

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>>38875185

>>38875203
It's starting strength program, it has all the lifts listed in there, I'm following it but I don't evne know what else to tell you other than I have around 50-75lbs I'm lifting each excersize.
Am I being trolled? I sure feel like it.

Why are pull ups compared to rows and not OHP?

>>38875289

So you're using same weight for each different exercise ?

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>>38875289
>'m following it but I don't evne know what else to tell you other than I have around 50-75lbs I'm lifting each excersize.
Christ, you're not even recording your lifts? Not gonna make it.

And past that, weights vary completely on each lift. I don't believe for a second you're lifting 95 lbs on OHP after just starting while also not on 1pl8 with Squats. A 50 lb bench (not including the bar) is alright for a beginner but a 50 lb deadlift is pathetic for just about anyone.

The reason I'm "trolling" you is because you want answer any of my questions straight-forward so I'm assuming you're either lying or have no idea what you're doing and just throwing numbers out to not look like an idiot, which is only making you look worse.

>>38875306
I would assume because they use your biceps as opposed to triceps.

>>38875306
>>38875185
what the fuck is going on in this thread

>>38875359
It's a QTDDTOT that's living up to its name.

What do people mean they say they can do 3 plate squats? Do they put a plate on each side and split the third one in half somehow?

>>38875306
???

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>>38875382

>>38875382
A plate (or pl8) is a plate on each side. So 1pl8 is 2 45lb plates, 2pl8 is 4 45lb plates, 3 pl8 is 6 45lb plates, and so on.

I'm using the same bar for DL,squats, barbells and benchpress, is this bad

If I have a middle aged woman with joint pain who's trying to just do some simple exercise, would this be good for her
>Ohp
>Dumbbell rows
>Trapbar

It seems like relatively easy exercises to do and hits every body part.

>>38873366
holy shit, what?

you're not sending a man to the moon, bro. if you need to bring a notebook to the gym to remember your lifts, sets, reps and weight, something is wrong.

keep it simple. i don't care what anyone on here says, that is overkill.

Who knows the best way to cycle off and for how long you should stay off before starting again.

Why should i bother putting heavy weights on my back if i can just do weightless squats and get the same results?

Cheap, quick and somewhat delicious protein source? Preferably something I can have for lunch and/or dinner.

>>38874318
fat is like water in a bathtub. you can decide to remove water, but you don't get to choose where it comes from. you can't take water out of the corner, and you can't select fat from your stomach. lose fat and let your body decide.

>>38875482
That's actually a really good analogy

>>38875475
Just pick one day a week and cook in bulk. Make something you like and portion it off. Now you have microwaveable seconds ready whenever you need them.

>>38875482
>fat is like water in a bathtub. you can decide to remove water, but you don't get to choose where it comes from.
that is literally the best way to describe fat loss to newbies I have ever heard

>>38875493
>>38875495

it's the only way i've ever described it. everyone understands it and never asks silly questions about it again.

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>>38875513
I'm gonna steal that. Thanks anon.

>>38875482
But you can remove it two ways, from the drain and by hand/bucket

>>38875538
The net result would be the same.

>>38875482
But if I take a sheet of metal and create a dam in the middle I can then decide where the water goes

I'm about to go on a cut, what's a good recommended routine to do while cutting? I'm a bit bored of my generic push pull routine.

>>38875495
Yes, but what should I cook in bulk?

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>>38875559
Yes, but the excess water is still there, you're just pushing it elsewhere. As soon as you remove the metal it'll go back to normal.

>>38875566
to the best of my knowledge cutting is just continuing your routine while trying to maintain as much muscle as you can. Cardio always helps.

>>38875568
Chicken, fish, beef, pasta, salads, veggies, literally whatever the fuck you want. Find something that fits your macros and tastes good and make enough to last you a few days. Rinse and repeat.

>>38875566
Keep your routine the same, but allow more time for recovery. So if you're doing SS, do a light day once a week and only increase weights twice per week. If you're doing TM, try setting a PR every 2 weeks instead of every week.

>>38874318
>got this from an appendix cut
A surgeon did that? Jesus I thought that was from a traumatic car accident.

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>>38875289
In the tiny, tiny chance this is not a troll, I am going to say something I've never said to anyone here before: you are not gonna make it.

>>38875447
Depends on the bar.

Will I look good if I'm all green on symmetric strength? If I cut 20 pounds, I'll be all green but am currently all blue.

>>38875538
ie eating fewer calories vs burning more

Same end result

>>38875465
this guy
>>38875467

>>38875736
kek

>>38875581
>>38875730

The analogy is iron-clad! Not even bullshit semantics can defeat it!

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halp
tingling sensation from wrist down to forearm and it hurts a bit in the right backside of my elbow, tried different grips and nothing works,
is it my wrist? is it my elbow? is it delivery? its digornio
but srsly
>pic related

>>38875725
>implying your lifts will be the same after you cut 20 lbs.

>>38875766
How bad does it get? I've cut 5-8 lbs so far and haven't noticed any weakness. I was just wondering how good a green color is.

>>38875798
It's different for everyone obviously. I've lost 15 lbs and my squat has gone down 35 lbs, bench 15 lbs, DL 45 lbs, and OHP 10 lbs.

>>38875798
That site is fun, but don't put too much importance on what color you are. Even if it says green is after like a year, I started turning green before even three months, and I'm a total dyel.

>>38873259
Decline/dips

At night when I try to sleep, my forearm is filled with a dull, very uncomfortable pain that's only relieved slightly by pushing my fingers back far. I'm not sure what's caused it but I think it's from when I was an MMO addict.

What is this pain and how do I cure it? I've had it for like 4 years now.

Why did I feel a pop in my elbow when doing tricep overheads?

No swelling, no pain, no effects whatsoever.

It just felt like something moved out of place with a quick pop and now it's fine.

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Getting back into working out and am also beginning Judo training two times a week.
Want to hit the gym three times a week.

Do I space it all out over five days and rest for two or should I hit the gym before judo?
Or should I alter my workout entirely, to accommodate?

Anyone ever tried calisthenic progressions alongside weight training? Currently trialling different variations alongside a PPL but finding it difficult to incorporate the two together. eg: planche work etc

for bodyweight workouts do I do a full body daily or split it up by muscle groups like with lifting?

>>38876316
You go to the gay bar daily and take dick in butt 3 x 10.

>>38876349
That might be too few; I recommend 3 x F

Just starting to go to the gym again after a break for like 7 months. I was doing SL to start and switched to Greyskull after that for like 4-5 months.

When I start again now should I keep doing a beginner routine like that or should I do something like a PPL?

>>38876349
>>38876363
thx

>>38876372
if you haven't lifted for 7 months you should probably go back to a beginner program just to test the waters.

>>38875559
Yes, and if you cut your legs off you will no longer have to worry about the fat on them.

How often should I directly train abs ? is it ok to train everyday of the week a couple hours after your workout

Please don't flame me for watching vegangainz but vegangainz apparently eats 4200 calories on a normal day. At what point does someone say "I need to be eating more calories." What are some clues? Thanks, senpais.

>>38876316
Full body if you have the time.

Are upright rows a meme or worth doing? Looking for something barbell to hit delts besides OHP.

>>38876529
When you're not making gainz. And I sincerely doubt vegan gainz can afford 4200-calories worth of vegan food per day, much less that he actually needs it.

>>38876601
>4200-calories of vegan food
You mean food?

>>38876601
how do I know if I'm not making gains?

>>38876634
Vegan food is generally plants, plants are lower in calories. 4200 calories of generally low-calorie food is expensive.

>>38876646
Is your scale going up in weight? Are your lifts progressing?

If you answer "no" to these questions, you're not making gains.

>>38876691
Thanks, senpai. :^)

>>38876691
You don't know what you're talking about. Peanut butter, nuts, and oils are vegan and caloric af.

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These two, possible to achieve without any kind of supplements? After training I usually make something up with what I have, usually milk + banana + oatmeal all blend together (sometimes greek yogurt, 1~3 eggs and/or a spoonful of sugar free peanut butter). and my daily intake of protein is decent.

Also, %bf of those? 8~10 and 12~14?

>>38876856
whats your body like now ? you can probably look like this in 3 month not even working that hard

My dick has gotten noticeably smaller over the years, /fit/.
What do? Am still only 27, this shit hurts the ego so hard.

>>38876856
Nobody can ever answer this question for you anon. Everybody is different. If your just an average guy then maybe.

>>38876600
Ya there's um, barbell rows and uhh, dumbell rows

You can do them upright or bent over till parallel. So ya... do rows

>>38876904
Dude i was gonna ask this too

When i was 21 my dick was about 6.5 inches. Measured. Now its fucking hovering at like 5.5.

Wtf

So I've been bulking for a little over 9 months now. I started as a skelly and have gained a shit ton of weight, and am stronger than ever before. I've also noticed that I gain a good bit of fat. I still look pretty dyel, but much better than before. Is it because of the high bf making me look shittier? My arms look like straight noodles, and it really hurts muh ego. Should I cut starting next month?
Lifts are as follows, all in 1rm
Bench 200
Ohp 115
Squat 280
Dl 325

>>38876950
are you doing direct bicep/tricep work ?

>>38876908
Troll


Ya pretty much anybody can do it, it's only a matter of time; the natural limit is beyond these bodies.

Anyone can do anything without roids, without supps. It'll just take a bit longer.

>>38872866
Can I a and b split for a sustained period of time?
>Biceps/shoulders and triceps/chest on a steady rotation.

>>38876958
yea, i'm doing canditos str/hypertrophy for about 3/4 weeks now after being on sl.
i do a mix of curls, 21's, preacher curls, chins, overhead tri ext., skull crushers depending on what i'm feeling for hypertrophy.

>>38876904
>>38876947
You guys get fat? I just lost 60 lbs and my dick grew an inch.

>>38876904
>>38876947
might be weight gain, just makes it seem smaller
or if you smoke it can get smaller
or fucking I don't know, mine is smaller too
I hate it

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>>38876856
>>38876908
>>38876894
I am 1,92m or 6"2 (i guess?). Been working out for around 6 months, 4 of them as a total normie, 2 with squats, bench, deadlifts, ohps and such. 20yold if it chances anything. Also %bf? 20?

>>38877154
lifts? You look dyel desu

>>38876993
Answer my question plz fit?

>>38877176
:^(
m-m-maybe it is all the fat covering it?
squat 70kg, bench 65kg, deadlift 80kg

>>38877249
>U look like your squeezing your arm fat to pretend you have muscle.
>Cut the bullshit
or
>Cut the fat

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Protein intake. Is it grams= to weight in lbs or kg. I've seen both thrown around.

>>38877249
I'm not but I see what you mean.
The shape is from flexing, but yea the cutting is in progress

>>38877276
>>38877315

>>38872866
are linear gains a meme? i've been lifting for 6 weeks and already im running into issues with lifts stalling. im eating 2600-3000 calories a day with 140g+ protein. i'm 5'9" and 150 lbs.

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>>38877154

>>38877176
arm and leg look better?

>>38877298
0.8g per pound or 1.7g per kg

>>38877357
You're not going to be able to lift 5 more pounds every session, you're going to hit an incline.

Just had a crappy day and really want to drink a 40 of Steel Reserve.

How much does that really effect gains/protein absorption?

Also, does anyone know know a survey/paid to click site where I could make a quick $3 for said 40 of Steel? (poorfag with no money until the 3rd)

>>38877463
I drank for 3 weeks straight and it looks like I lost the progress I made in the past 4 months. Mostly cause of my gut popping out, I lost my taper.
But that's 3 weeks... once is probably fine

good program focus in fat loss? should i eat at deficit?

>>38872866
How do I lose ass? I Don't think it's fat and I have enormous legs

What exercise is a good substitute for single dumbbell rows? They hurt my back.

>>38872866

Is leg training really necessary if have a relatively small upper body?

I have naturally big calves and my upper legs are fine.

>>38877463
One night is not going to screw you up. But don't make it more than one night.

>>38877259
What program are you doing? Your lifts look like someone who's been lifting for a week or two.

>>38877757
yes
>>38877643
lose weight
>>38877752
>dumbbell rows
fix your form or do barbell/yates row

>>38877879
My form is fine. I've got a bad back though 2bh.

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>Poorfag
>Can't afford the gym

What's some gym equipment I can make at home?

Just made a pull up bar, and already have a set of adjustable dumbbells.

I met this guy at my college and found out he's into weightlifting. He mentioned he does 5x9 or 3x9 sets, I don't remember which, I mentioned I'm doing 5x5 sets and then he said some shit about how he lifts for aesthetics that's why he does high reps. That's not true right? Because the reps don't make you aesthetic, it's your body fat %, and they're burning more calories with more reps right?

>>38878241
Volume drives hypertrophy. 5x5 is enough volume for growth.

>>38874318
was the procedure done in your backyard? jesus what a shitty surgeon

thinking about starting the gym again just wanna lose weight at the moment and i know i can lose it within the first months my only concern is that i had patellar tendonitis and i don't want to injure myself what's a good way to avoid this? thinking about just doing SS but what should i avoid?

>>38874241
krav maga

>>38874241
concealed carry

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I like drinking tea but I need to cut the sugar.

What kind of tea tastes best black?
Can black tea taste as nice as regular?

>>38878467
Have you tried a fruit tea? Or green?

>>38878473
I haven't tried anything, I've been drinking the same brand for years.

About to go shopping and see what there is, any recommendations for brands?

>>38878498
I personally have really like celestial's brand of fruit teas, they even have a variety pack so you don't have to get stuck with 20 packets of tea you don't like. No idea what region you're in but in burgerland I like it.

>>38878509
Thanks m8, I'll see if they have them in ausbong land

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My ex has begun lifting and he's pretty excited about it, but he barely checks out his facts and he does pretty much whatever he wants in the gym, changing his routine constantly, adding 22 lbs to all his exercises each week (even if he was doing his limit already),

He reads and studies a lot, but mostly stuff from youtube that he doesn't study much better, trying to copy pros and stuff. He's been lifting for a month or so, but I'm getting pretty damn worried about him. I tried to force him to read the sticky but he wouldn't do it, he began eating like a kg of red meat a day to "reach" his protein needs (he weights 50 kg), and whenever I ask him to take his time with this and read some more reliable sources, he snaps at me because I always try to shoot him down when he's excited with something.

What should I do? I'm not that much experienced of a lifter, I'm still to reach 3 plates, but I fear that he'll be taking a trip to snap city if he doesn't stop rushing everything.

>>38878627
>My ex
Not your problem.

>>38878662
Yeah, but he's still my friend. I don't want to see him kill himself and write "told ya" in his headstone

want to add hiit to ss, in rest days? how many times a week?

>>38878662
lmao this
if that retard is too good to take advice/research he deserves a trip to snap city
experience is the best teacher

>>38878715
just do C25k, 3x a week.

Current fatbro here. Never been below 220lbs. I've been lifting for about 4 months now, and I'm constantly sweating like a pig. Like 2 showers a day minimum. I was wondering if lifting is causing all this perspiration?

>>38878682
Nothing of what you described sounded horribly dangerous, and he's not gonna die. Relax and let the man make his own mistakes.

>>38878779
Very possible amigo. I hope you bring a rag with you.

>>38878627
are you gay?
No judgments, just... confused. Is this that common in the /fit/ world?

>>38878842
Bumping for curiosity.

>>38878467

Peppermint tea is really good by itself. Either that or green tea with lemon.

I have some calories left to fill. I have a little room in the fat percentage but I'm over in carbs.
What good foods are fatty but not carb-heavy?

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HOW DO I IMPROVE MY VERTICAL?!

>>38876525
I train them ever day doing 4x20 at cable crunches, and 3x12 wood chops every second day

Why do lifters wear hoodies?

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What does fit think of pic related?
On some exercises, I begin feeling some slight stiffness and soreness on both my wrists, but specifically my left one. Does this mean I'm holding the dumbbells incorrectly, or should I invest on these?

Anyone here have any experience with gymnastic rings?
I've been messing around with them at the end of my workouts lately, mainly working on top holds, moving towards an iron cross

Has anyone seen any carryover with this onto their other lifts? Any impact on how you look?

Will sleeping on hardwood floor affect how my body rests? I sleep like a baby when I do it

3 * 15 push-ups. It is too much or too little for beginner ? Aiming at losing body fat

>>38879938
Maybe someone knows more about this than me
But doing pushups for weight loss sounds pretty ineffective
Have you read the sticky?
Do you know how weight loss works?

>>38879950
>Have you read the sticky?
Yeah that sounds like a good idea, sorry for wasting your time, going to it right away.

I'm not aiming at weight loss, rather replacing bellyfat with muscles. I'm at a relatively healthy 85kg (188 lbs) for 1m90 (6,2 foot), I just have a belly I want to disappear.

>>38879157
Olive oil
Canola oil
Vegetable oil
Butter

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After doing calf raises the back of my knees become sore. Is that okay?

>>38879963
Bellyfat is reduced in the kitchen.

That said, any exercise > no exercise
3x15 sounds good for a beginning, I could barely do 10 in a row. Set yourself a goal, like progression up to 100, you can easily find routines on google.

Throw in some other exercises, or begin to lift, if you vary a bit it's more fun and easier to stick with it.

>>38872866
help guys any alternatives to eggs or good ways to prepare them, starting to feel like fucking vomiting during breakfast cus the taste

>>38879991
Yeah, I'm throwing some other little exercises into it, like squats or bench press, or normal weight lifting

Diet is a bit hard tho

>>38880004
fritata
omelet
over easy

What about eggs are you trying to get into your diet?
What to replace them with will vary based on why you included them in the first place

>>38872866
Is it normal to get DOMS in my lower back after deadlifts, or there something wrong with my form/weight too heavy?

>>38880085

It's normal, whether your form is good or not.

>>38880085
Absolutely normal

>>38880095
>>38880098
Okay, thanks brehs. I'm paranoid about breaking form/snap city etc. but my lower back is my weakest muscle so I guess that makes sense.

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So you guys have heard of girls cumming when they do certain ab hings like hanging leg raises right? I have a similar thing where i laugh uncontrollably while doing curls. Also i shit my pants while squatting.

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>social retarded/anxious pro NEET.
>sort of want to get healthy.

any good reason why I shouldn't start off with long walks and body weight exercise instead of going straight to the gym?

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How do I lose muscle?

I went from 250 to 160 lbs at 6'

Problem is I want to be /fa/ and wear skinny jeans and boots, but I have enormous muscular calves and thighs from being fat my whole life

>>38872866
What's the purpose of sumo deadlifts vs. regular deadlifts?

>>38880150
no but tricep pushdowns make me almost piss myself for whatever reason

>>38880221

Sumo is more about hip and glute strength, conventional more lower back. Both require a lot of hamstring usage.

For most training purposes, conventional has better carryover.

>>38880174
Go for it, that's how I started too, as well as many others I'm sure. And fix your diet, if you haven't already. That'll make the biggest change. Godspeed, bro.

>>38880174
That's what I did. Going to gym is more about getting a routine desu

>>38880227
Cool. Thanks.

What's the best way to do lateral raises without snapping my shoulders up?

When you guys say that if you cant benvh your bodyweight then you're subhuman, do you mean 5 reps or 1 rm? Because I can barely bench my bodyweight 5x and I know I'm weak as fuck but dam.

>>38880307
who knows who cares as long as you can bench more this week than you did last week you are getting better

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>be noob
>deadlift 5x100 kg rather easily
>really enjoying the excercise
>squat 5x60
>enjoying the exercise but have some problems with right feet supinating (just like while running) left one is fine
>cant benchpress more than 50kg to save my life
Well shit,looks like im going to practice form for benchpress for a while now. Yesterday i looked up some vids and i was doing them like a retard.

Turns out you also need brains not only muscle to have good results at lifting.

Also yesterday i had meeting with gym employee whos supposed to show me few exercises and when i told him i know squat and deadlift he told me "we are going to skip that, ill show you dumbbells"
Hes clueless isnt he?

Should i just record my form and then take notes from that?

Also my buddy told me i shouls wear belt when deadlifting more than 50 kg, sounds like a meme. If i keep my core tight theres no pain or anything, but if i loosen up i can feel burns in lower right abdom

>>38880365
Belts are meme shit, fuck off the gym employee. 100kg dead 60kg squat are the very beginning.

Bench comes with time, make sure you dont flare your elbows.

Eat big, get big, you're gonna make it.

>>38880365
You don't ever 'need' a belt,
https://www.youtube.com/watch?v=wh-ikyBAQr8
Dumbells have their place
Form is important film it if you want

is Dhacks still around or any similar supplier for good DNP / EC

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So I just started working out with Reg Parks routine, and I wonder, what are the best exercises to do web it says "wrists work" and "calves"?
Thanks.

>>38880455

lol no, he got busted ages ago. I wouldn't buy any DNP off that thick Manc anyway.

Does qourn have any effect on test and estrogen levels?

I have heard things about soy and meat substitutes being bad for you, but is it actually true.

I went vegetarian a year ago and since actually made more gains than when eating meat, but am i screwing my body over by using these meat substitutes? I only eat them because low in calories and high in proteins.

Does anyone know if it matters that much if I do ring dips with legs tucked behind me? (I have to because I do it in a door way)

Can I treat ring dips as a replacement for benching and as such progress them weighted with sets of 5 or something?

Final Q, can you get a pretty developed chest and strength from dips?

While interval training, do you actually rest in a rest period by not doing anything and catching your breath, or do you just go (much) lower tempo?

I'm a few weeks in to sean10mm's modified SS

I want to add more core stuff. I'm already doing weighted incline situps (3x8, 20lbs.), what else can I add? Should I be planking and vacuuming every day?

I did an 85kg deadlift today, why the fuck is my grip so weak? It gave out on the 4th rep, only been training for like a month. I know I could've got more reps but my grip is REALLY weak, no, i'm not going to use straps. I use liquid chalk but it doesn't help that much, it helps a little but not enough. Is the only way to just keep deadlifting until I get stronger?

>>38881077
Are you using a mixed grip or double overhand grip? Your grip will improve with time, but don't let your grip hold back your posterior chain gains in the deadlift in the meantime.

double overhand

>>38881253

Then warm up with double overhand until you can't hold the bar anymore, then switch to mixed grip. Every deadlift session, try to push how much you can hold with double overhand to gauge your progress.

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Is bench press + dips enough to properly work my chest? I'm doing SS + a few other exercises and even though I'm progressing I'm not convinced I'm not gonna look like shit by the end of it.

>>38881354

you're doing OHP too right?

How do I get blood work/labs done to check for low T? I feel like I'm spinning my wheels and while I am getting stronger, I'm not at all getting bigger. I'm 28 and have been lifting since I'm 15ish, but you wouldn't know it from looking at me.

>>38881558

Where are you from?

>>38881491
Yeah, OHP, bench press, back squat, dips, pullups, scapular pushups(winged scapula), dumbbell curls and dumbbell rows.

I'd do deadlifts but I have a "homegym" and I have to purchase more weight plates before it'll really have an effect

>>38881579
The US.

First time doing OHP. How much should I start with? I'm 190lbs and 5'10"

>>38881793
start with the bar, do a set of 5, add some weight, do another set of 5, repeat until the bar speed starts slowing down considerably.

>>38881793

You should be able to find out after starting to warm up with the bar only. But if you've never done it it might be half your bench or even less.

>>38881830
>>38881836
Is 50lbs okay to start with

>>38881847

you talking about dumbbells? perhaps, but you really need to work your way up and find out, nobody can give an exact number for you

How long should I hold an exercise? Like a bench press or a squat.

Can I do some light swimming if I'm recovering from a cold? I still cough a lot

heavy object fell on my toe and its all black/purple bloody and all fucked up, should i skip few days at the gym, i can barely walk on that leg

>>38881896
I'm not even sure what you're asking here. What do you mean by hold?

>>38881902
You're probably still infectious so please don't go around spreading it to others

How long does it take to see progress

>>38881960
When I ho down to squat, how long should I hold it for? Same with ohp, bench press and deadlift

>>38881977
Reach full depth and start rising straight away. Usually you don't pause.

Unless you're doing paused reps as part of your training. In which case you pause for however long your program suggests.

do I squeeze my shoulders back and down when OHP like when I bench

>>38881998
Wow I've been doing it wrong then. I usually squat to full depth>pause for 2 seconds>then rise

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I have no friends and nowhere to go so I rarely go outside to get some sun, what are some nice no friend requited activities I can do to get some sunlight without running? I know about walking but is there much else?

>>38878757
hell no

>>38882023
no. your scapula should be fully extended at the top. You should be trying to push the bar through the ceiling at the top.

>>38881963
You can usually see real results in 12 weeks.

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Best cardio to help lose fat but keep muscle? Something that'll be effective if i have 30 mins or less to do

>>38882138
Thanks for providing no valuable information.
Height
Weight
BF%
Goals
Current Training
Diet (cutting/bulking)

>>38872866
How does /fit/ recommend I do my rolled oats?

>>38880178
YOU WANT TO BE A FAGGOT?

>eating at 60% tdee and doing cardio for two weeks
>already have loose skin

HOW DO I FIX THIS

side question, bought a bike yesterday because I fucked my knee up after a bull came down on top of me a few years ago and jogging is fucking terrible pain every step. How much biking do I need to do to be roughly equal to a mile of jogging at a medium intensity?

Are sumo deadlifts really that much less beneficial than regular deadlifts?

Ive been doing sumo deadlifts for about a month now. A month ago i tried them for the first time and it felt so much better to me. I have relatively long legs compared to my upper body so i have to bend over alot when doing regulars, so doing sumo feels alot better to me.

Is it a meme that sumo deadlifts are shit tier?

>>38882207
Sumo deadlifts are literally a meme.

Do what works for you though. If it lets you meet your goals don't let memes stop you

>>38882184
Oatmeal with milk if bulking, oatmeal with water if cutting.

>>38872866
Maybe I need to reread the sticky but I need some normie shit removing from my brain.

What's the deal with tinned food? Good? Bad? Processed and therefore bad? What is it?

>>38882231
Depends on the food.

Generally tinned stuff is fine. Processed food doesn't automatically make it bad, the biggest thing is moderating your food intake and meeting your macros.

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Are refeed days a meme?
Like if I eat clean 4 weeks (cutting) and have 1 day when I eat 1,000 calories over my regular intake will it have any benefit?

>>38882381
Only if you think you're stalling due to waterweight.

Usually the refeed is just eating at maintenance though

>>38872866
When /fit/ says to eat oats, do they mean porridge? I'm British if that matters, and I don't recall ever seeing oats being ate raw, in fact I don't even know if that can be safely done.

>>38882182
Dont see why youd need that info just want a good cardio excercise.
>>bot 5'9
>>185
>>dont know bodyfat
>>bout 10% body fat
>>day 1 back, day 2 upper body, day 3 legs
>>trying to cut

>>38882408
yeah it's porridge

Or you powder the shit out of them and add them to a chake

>>38882423
>10% bf
>cutting
>185lbs

At least one of these is false.

It matters because I'm not going to tell a fat shit to go running.

Cycling or rowing is good.

Unless you're uncoordinated in which case probably give rowing a miss because only about 50% of people I see on ergos in a gym have a technique that allows them to row long enough for it to count as cardio.

This board seems to be really slowing down. Is this what you guys meant when you talk about it being summer in here? Is it going to stay this slow until next summer?

What the fuck is wrong with me.

My bench press weight has not gone up even a little for the entire month i've been lifting.
Not even a little. I can do 5 reps 40kg max and have been for the past month.

Should i just bench 3x/week and ignore SS?
Should i buy/build microplates and increase the weight by like 0.1kg every week?

>>38882657
You shouldn't be stalling at 40kg. I'd ask if you have more in you when you do your 5 reps of 40, and if you do then you should pump them out. .1 microplate is a bit silly but maybe a 2kg plate, yeah you could try those on. I'd stick with the program but if you want to modify and add accessory work that targets chest, that could help you out.

I took four days of then went hard lifting on Sunday, took a day off and lifted yesterday. But, I was really struggling yesterday, it took me twice as long to get through my routine as usual. Is the normal? Do I need to rest longer or something?

>>38882798
It happens, but there's no reason for you to be off for 4 days and that sort of training long-term would yield sub-optimal results. Shake it off, stick with a good program and push through shit days.

Currently 25% if, terrified of loose skin, should I just lift while eating at a low (500 calories a day) deficit so that muscle slowly replaces the fat? I don't want to end up at my goal with skin curtains.

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how do I keep my motivation?

I was doing good for 6 months and just now I feel like everything is pointless anyways.

I've stopped counting calories and running, all I do is lift.

what's happening guys?

>>38882945

Read the FPH/FPS thread religiously and eat naked in front of a mirror.

>>38882968
>eat naked in front of a mirror.
joking or serious?

Will squats ever stop feeling like death? Ever?

PS emoji test

>>38883012
Only time squats ever feel good is if you reduce your load by shitloads or eat shitloads.
So that's a no.

>>38882985

Serious. Nothing makes you more self conscious about what you put in your body.

>>38872866
ive been doing 5/3/1 for a while now, just about to start my second cycle through
I've always done the big but boring version, and i know youre supposed to take it easy on auxiliary work, but how easy is that? sometimes I feel like i might be doing too much aux
Squat day
squat 5/3/1
squat 5x10
goblet squat
calf raises
leg press
leg curl
DB lunges

Bench day:
bench 5/3/1
bench 5x10
lat pulldown
landmine press
DB skullcrusher
shoulder DB raise, front/lateral
shrugs
plate raises
ropes/shoulder circuit on TRX
tricep ropes
DB pec flys
easy bar curls (just for fun if I feel like it)
is this too much aux work? should i try to do more "complimentary" work, or should I just cut work out, or is it ok?
I want to make gains on my core lifts but I also want to gain some size, im bulking right now, been meeting my diet goals and making good progress. Just want to make sure my lifting routine is good

>>38883032
thx anon I guess I will try doing that

What is a bodyweight I should be aiming for, /fit/?

I am a mildly developed DYEL, 5'8, and 142 pounds. By sight, I have around 20-25% bodyfat.

I was doing mainetenace until now, but decided to start cutting and reach around sub-20% bodyfat. The thing is, what point should be the benchmark weight? Of course I should go until I am happy with it, but I kind of wanted a bench mark to work towrds.

>>38883023
They felt like death at 135, 225. They still feel like death at 385. I get hyped to squat because muhleggains until I step the bar out, then I just pray for a quick death. I need to stop being a mental pussy.

>>38882943
I'd cut until 20 percent at minimum.

doing 100 push up a day everyday for the past month. for some reason im unable to do more than 15 reps per set.

What is wrong with me?

>>38883173
No periodization and improvement routine. Google 100 push-up challenge and follow their routine. Or was it called 50. Anyways google it.

>>38883196
thanks

>>38883087
>5'8"
>self pronounced dyel
>decides to start cutting
boss its gonna be cold soon, you should bulk and get big as hell then cut come warm times again

>>38883173
might also want to take a look at a military program called push up push
they claim it doubles the amount of push ups you can do in 2 weeks, i believe it since i went from 23 to 58 in 2 weeks

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Guys is frankoman db only routine a good one for a begginer or should i just do a whole upper body and lower body
ABXABXX style wich one will give me faster gains https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

>>38882657
How long are rests between sets? How much do you weigh? Has your bodyweight been increasing? How has your food consumption and sleep been? If you aren't gaining weight then you're not doing the program.

>>38882945
Did you actually make progress? Adding weight to the bar every session kept me going through my lp.

I did 170kg x 5 on Deadlifts today, but on my second set I only did 1 rep. Third set couldn't even get the bar up.
I can do squats, bench, OHP 5x5 no problem but I really struggle deadlifting after my first set, it's been like this for a while now.
I can do 150kg 3x5, should I lower the weight to 150? Or should I continue progressing on the first set and maybe lower the weight on my 2nd and 3rd set? I deadlift twice a week.

I've been lifting for about 8 months now and am probably going to finish LP soon.

>>38883706
1 set of 5 on the deadlift will provide enough stimulus to increase your dead. You might also have to lower the frequency. Once I got past a 3 plate deadlift, I found that lower frequency did more to increase my deadlift.

So I'd try doing 1 set of 5 with the same frequency first to see if you could get your numbers up, then if that fails, lower frequency to 1 x week. 2 sets of 3 can also help milk some more linear gains out of the deadlift. If none of these work, congrats, time to move onto intermediate programming.

>>38883173
Diamond pushups to failure
Rest 30 seconds
Normal pushups to failure
Rest 30 seconds
Wide pushups to failure
Rest 30 seconds

Do this three times

Not saying its fun but i went from 30 to 60 pushups in two weeks

>>38883757
Thanks, I'll try that. Is that really enough though? Only doing 5 or 6 reps (after lowering frequency) of deadlifts per week?

No real answer expected but how do you go hard at the gym when you're alone ?
Asking for a spotter for each rep is kind of annoying and for the bench press for example, you can't take the risk to not being able to lift the bar. Because of shame obviously and the possibilty of no one being there ?

>>38883831
If you can't lift without a spotter, you've got far too much weight on the bar, friend. I've never used a spotter once, and I've been lifting for 4 months just fine.

Rereading the sticky, why do I need dairy products again?

>>38881077
https://breakingmuscle.com/strength-conditioning/get-a-grip-3-ways-to-grip-a-deadlift-and-how-to-get-your-grip-stronger

>>38883841
You don't need them, they're just good to have. Calcium + decent source of protein when added with other things, such as whey protein. 1% milks adds an additional 7-9g protein for only ~110cals

>>38883831
I hit chest/triceps + back/biceps twice a week. And yes, my other days focus on the rest of my body.

Once with max weight/low reps and the other time with lower weight/high reps. Is this fine?

Not sure if i should add I'm not primarily going for strength but more so aesthetics.

So I'm a pretty scrawny, slightly skinnyfat 18 year old, what would be a good starting point for lifting?
I'm currently comfortable with lifting two 20lbs dumbells at a time, how many reps should I do per day if I want to eventually see results?
Sorry if I sound like a newfag, I'm new to /fit/

>>38883831
I've failed a few times without a spotter, learn to do the roll of shame..

Can't find the video right now but I remember seeing a guy who repeatedly did the roll of shame on 405+ benches.

>>38883858
>Once with max weight/low reps and the other time with lower weight/high reps. Is this fine?
Yes.

>>38883861
Read the sticky, do starting strength (or a similiar program).

>>38883861
Read the sticky.

>>38873333
Try Decline bench, i have the same issue. Also, try to use dumbbells v barbells. I dont know shit but doing that helped me these past few months.

>>38881905
Depends on the injury and what you're doing at the gym.

>>38883814
Heavy deads take some time to recover from fully. You're reaching the point where the weight is heavy enough that you can't recover fully in between sessions, so either you need to change the stress or change the recovery time. Start by changing the stress by reducing volume to 1x5 but keeping the same amount of time to recover between sessions. Once you can't get stronger doing that, then you need time to allow recovery, by only deadlifting once a week. Just remember, the stronger you get, the more you have to play with programming and adjusting stress/recovery. Start reading up on programming while you're still lping so you'll know what to do when it really starts slowing down.

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Hey guys, quick question. Does sleep have a major role in muscle production? I dont feel like im getting the results as fast as i want. Im sleeping daily about 6 hours.

>>38883932
Sleep and food are very important for recovery.

>>38883932
>daily 6 hours

That's nearly 4 hours shorter than you should be getting. 8-10 my insomniac nigger

>>38883927
Thanks anon

>>38876904
Blood pressure issues
Or arthlerosclerosis

>>38873333
Decline bench press. Exact opposite of incline, works really well. Otherwise, cable flies work bretty good too, you can adjust them to hit all points of your chest.

>>38873680
It's dependent on a per person basis. Some people might not, but if you think your posture is lacking and tensing your core helps, do it until it comes natural.

>>38874308
Do them together anon, wtf.

>>38874509
PWO's are a meme. Drink water.

>>38874711
Work out as much as you can.

>>38874728
WATER is the biggest and best. Fill up a gallon, and any time you have cravings go pour a cup full and drink it. Works fucking wonders if you just keep it up and keep refilling a gallon tank.

Coffee, portioned out chips and salsa, vegetables, and lean meats or fish for a meal work pretty well too, but moderation, anon.

>>38874756
Wat? the point of gyno surgery is to REMOVE extra skin that you had.

>>38874855
There are tons of oblique exercises, and core/lat workouts help to stretch them as well. Love handles are pesky as fuck though, it's not always excess fat. See fridge mode.

>>38875451
K E K E D
E
K
E
D

>>38875754
RICE.
Rest, Ice, Compression, Elevation. If it doesn't go away after a few days go to a doctor.

>>38875833
Carpal tunnel probably, or else it's a muscle issue. I'd go buy a carpal tunnel brace off ebay for like 10 dollars and see if it fixes the issue. Wear it as much as possible.

>>38875988
Might be a dislocation or joint issue. The GF gets that pretty often with things like bench, shoulder exercises, and arm exercises. Try doing slightly less weight if it happens regularly or see a doctor if it becomes overwhelming.

>>38876005
If you hit the gym before Judo you're going to suck at practice. I used to do that for wrestling, and cramping while rolling is NO BUENO. Depending on how seriously your judo training is, I'd say just space it out so you go to the gym your three off days with a body split then rest.

>>38882096
>I know about walking
You've heard of that, then? What about:

standing
twirling
sidling
shuffling
skipping
bicycling
laying

But seriously, what's wrong with walking? The beautiful thing about it for autists is that you appear completely normal while doing it. You could be walking to meet a friend for coffee or even a date, as far as anyone knows. No one knows you are actually walking aimlessly just to move your body and get out of the basement.

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>>38883946
>>38883969
Ive been looking like shit, close to 2 years now and can narrow it down to it being my sleep. Plus a mixture of my retardedness. Ill try to work on it. Thanks guys.

>>38882205
>HOW DO I FIX THIS
Don't do so extreme a deficit. Eat at a 500 kcal/day deficit. Lift. Drink tons of water.

>side question
https://www.healthstatus.com/calculate/cbc

What's the deal with E-numbers? I haven't heard anything about them in a long time.

>>38878212
Just do a bodyweight/playground routine and go running regularly until you can afford real gym equipment or a membership. Shit works. You can go for a run and save money on buying/making a shitty pullup bar by motivating yourself to go to a playground near you.

>>38878438
Anon, a great way to lose weight is eating less and eating healthier. Gym is for making stronk muscle and being a stronk mother fucker. Start with eating right, if you have serious injuries then ask a doctor what exercises you can accomplish that wont impair you. He will know best.

>>38879183
chant grow... grow... grow.. while stretching your arms to the sky.

Or blast mk677/legit humanotropin. Your choice anon.

>>38879783
Fit will make fun of you, and so might some other people. If you think it'll help, fucking do it. Who cares what anyone else thinks. If you play a lot of computer games it might be early onset carpal tunnel, consider buying a brace for it online for like $10. Other than that, make sure your grip is good and you exercise forearms as well as the rest of your body.

>>38879796
Gymnist body is so fucking sexy. Aesthetic as fuck. Look into a routine, and lift weights to supplement it if it's something you're really interested in. I don't think /fit/ is the place to look for it though.

>>38879811
Do what makes you comfortable, anon. But you're fucking weird.

>>38879984
Lower the height on the bar. Make it tight against your thigh so you're not overextending, then focus on just raising your calf. It sounds like you're overextending.

>>38880271
Here you go, anon.
https://www.youtube.com/watch?v=LT1Eo-q58yg
For questions on exercises and the optimal proces, Bodybuilding dawt calm is one of the GOATs

>>38880533
Wrists I have no idea. Maybe it means grip or forearm?

Machine calf raises GOAT.

>>38880992
Doesn't matter.

No. They work different muscle groups.

Diversify your chest, m80.

>>38882096
Why do you need sunlight? Just take vitamin D.

>>38882297
>Processed food doesn't automatically make it bad
Both common /fit/ opinon and the sticky disagree with you. Therefore you must be wrong.

how can some people get swole with dips and pull ups?

When I do dips with 3 plates or over for the first 2-3 reps my vision goes really blurry and it feels like my arms aren't moving when they are. After the first few its fine but I was doing them today and it felt worse than usual, anyone know why this happens/how to fix it? thanks

>>38881023
I work out with a partner, so when I'm spotting her I get my rest period in then keep going. Works bretty well. It's more what you're comfortable with, though.

>>38881064
I like leg raises, scissor kicks on a mat, and oblique exercises. Feels really good at the end of the day.

>>38882630
It's natural senpai. All the namefags and shitposters are sticking to /plg/, /olg/, and /fraud/. At least this isn't infinity ch where their board has the same content posted from weeks or months ago.

>>38883039
Are you making progress? Are you reaching your goals? Are you developing a body in tune with what you want?

If yes, your routine is fine. If no, you need to fix it. Does that answer your question, anon?

>>38883258
S T I C K Y
T
I
C
K
Y

AND IN 300 POSTS NO ONE HAS EVER FUCKING ANSWERED MY OP. Fuck you faggots.

>>38884204
They're compound exercises.

>>38884246
Wait, do people actually go full meme and attach 3 pl8's to their legs when they dip? Am I reading that right? What the fuck, anon. lol.

>>38884262
Anything under 3 plate is too light, and i get bored of close grip bench sometimes and I like a change

>>38881064
Why are you modifying programs with your very limited experience?

>>38884282
Nigger, do cable flies or dumbbell exercises. Holy shit.

>>38884313
The cables in my gym aren't heavy enough, but ill do dumbbell flies I guess thanks

>>38884336
K, good. Also, if your cable machine in the gym sucks and you have two tricep/bicep machines facing each other you can put a single grip on either of them and use those similar to the original machine but get more than twice the weight those things normally have out of them. Mine at my gym go up to like 150+ lbs each hand which is waaaaay more than enough. Can't imagine you'd need more.

>>38884410
Yeah I have those, its what I usually do but i never feel like I can push it as hard because of how much it feels like it strains the shoulders, but ill give it another go thanks for the help

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>315x5 squat on TM, rest 3-4 min between sets
>switch to PPL, 90 sec rests between set, 5x3reps
>by end of 5th set struggling with 275
Is this normal? I feel so discouraged.

>>38884528
Adjust your positioning, or the positioning of the cables. Straight inline with your shoulders for center, slightly below for lower, slightly above for upper. You don't need any kind of drastic angles. Start with low weight, don't ego lift, and remember weighted dips are actually a meme.

Good luck, anon.

Is it autistic to ohp on the deadlifting platform?

>>38884569
>Lift heavy weight
>Get tired after lifting for a bunch of sets

fuark guys, is this normal? I don't get it, why isn't my body superman mode yet?

>>38884600
Yes. Use a squat rack.

>>38884609
>full tard
The drop, not the tiredness faggot

>>38884619
Same thing, mong. Of course it's normal, holy shit.

>>38884582
not sure about this 'weighted dips are a meme' thing? They are a great exercise

>>38884653
https://www.youtube.com/watch?v=c2Or3UgGt-0

>>38884569
>rest less
>gets harder
>i-is this normal

why are you taking such short rests?

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Are sardines /fit/?

They are cheap and I drain them. I eat them with chopped up tomatoes and onions with some rice.

>>38884672
??? Doesn't mean its a bad exercise

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I'm already doing flat bench. Am I missing out on chest development by not doing decline and incline as well?

Is it normal to feel like you're about to pass out after completing a set of deadlifts?

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>>38884765
They're called DEADlifts for a reason. You weren't gonna pass out anon, that was Death himself just patting your back for a job well done.

>>38884695
Just following routine. Leg A
https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

I'm a little above novice according to strengthstandards.com

Is this a good time to cash in on this basic strength training and work on other things or do I need to keep going to have a higher base?

I'm interested in power/strength for sports. Not interested in being a lifter.

>>38884874
SS + GOMAD

>>38884736
IIFYM

>>38884809
less than 2 minutes of rest is sub optimal for any heavy lift. What are your goals? If you want to get strong and have big lifts, longer rest periods are a must. Shortening your rest times means moving lighter weights.

>>38885148
Get stronger and stop looking skele I guess. Should I try a different routine then? I'm at 1/2/3/4 roughly with a bodyweight of 180lb at 6'2.

>>38885198
Since you were doing TM, I'm guessing you finished SS or some other LP program? You might get a little bit more out of SS if you gained a few more lbs.
TM and Madcow are both solid intermediate programs, though I prefer TM. The extra volume is helpful for growth as well. Make sure you read the background materials on them and understand why they work, it'll be helpful as you get stronger, and there's nothing wrong with taking long rests. Take as long as you need to make sure you don't miss reps.

>>38872866
Do face-pulls and lateral raises hit any muscles that OHP doesn't?

>>38885444
I did ICF and wanted something other than TM because my upper body was lagging behind. Bench is at 185 with squat at 315, dead at 385. Are PHAT/PHUL worthwhile?

>>38885512
If I were you, I'd program the squat and deadlift TM style, so you'll be squatting medium, light, heavy, and PRing on the heavy day each week, while deadlifting once per week, then do an LP with your bench and ohp, where you alternate each day, do 3x5, and add 2.5 lbs per session until they stop progressing, then adopt the medium, light, heavy model with them. Make sure you eat enough to gain some weight while you do it.

I've been having trouble activating my pecs when benching, what do?