QTDDTOT

off day? not enough energy/havent been eating enough? sounds weird lol

how does 25/25/50 sound for a bulk? this is my first time trying to properly diet

Had to show off and be He Man at work today, pulled a wagon with almost 6 tons of hay on it 30 feet through a muddy field to prove that I could.

Now I have a terrible pain in my lower gut, particularly when pissing and drinking. What's the most likely thing I fucked up and can I ignore it until it goes away or is this most likely a doctor problem.

To be more specific, it runs straight up from my waste to just below my belly button.

>>38899422
If you tried doing a proper clean with it, you might just not be used to the movement. It's different than most compounds in that it requires an explosive burst at the start. Meaning that you can grind out bench/ohp/squat/deadlift even if you're struggling but if you don't have that energetic start to a clean, it'll fail outright.

>>38899478
could be a hernia. get it checked out to be safe

>>38899462
>>38899483
yeah I dunno, haven't been getting a good amount of sleep I guess, hopefully back to normal next week

>>38899478
probably a hernia my dude

I've been told that I can eat rolled oats raw. Can anyone here confirm that? And if it is true, why do we bother cooking porridge if just oats with milk poured onto it has exactly the same macros?

My office is really cold. Will I burn off extra calories if I don't wear a jacket?

>>38899525
Negligible

>why do we bother cooking porridge
Taste, texture, it's nice warm.

>I've been told that I can eat rolled oats raw
You can, toss it with some dried fruit and nuts with yoghurt. You could do 'over night oats' or use it for baking.

>>38899517
this question doesn't even belong in a QTDDTOT, it's too fucking stupid. some people prefer soft, creamy oats over woody fucking oats? eat it however you like you fucking tard

>>38899517
because they're really tough and not as tasty
2 min microwave ezpz

>>38899525

Yes, but probably not enough to matter.

>>38899422
When I was at 10% bf @ 68KG I had no visable abs not even a chest indent, does this mean that I was measuring my body fat wrong? (I was using calipers) Have been bulking for about 2 months now and I am at 13% bf @ 72KG (5'11)

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>>38899555
>doubledoubletrips

>>38899478
center or side? if not a hernia, you could have just strained your hip flexors(front/side), or abs (front)

>>38899579
68kg at that height is very light, you may very well have not developed enough core muscle mass for abs (giving you a skinny look).

Chances are also high that the caliper % isn't accurate, it's not great at getting the % spot on. Rather, good for tracking progress and changes. For example, my calipers tell me I'm 11% body fat, but that's quite clearly 2-3% too low.

>>38899579
>5'11 68kg
>no visible abs
I'm at 5'10 same weight and have visible abs
meby you're not hitting abs enuff

I know that "abs are made in the kitchen" but I saw a significant difference when I incorporated some flutter kicks n weighted incline situps into my routine

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I want to split my full body daily routine (squat var, press var, hams acc, upper back acc) in two session (morning/night), how would you do it?

>>38899651
Lower/upper or push / pull is the most common way to split workouts.

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Dont know if i should post this in this thread but whatever.
Ex fat fuck here. Im 5'10, and currently weight 169 lbs, should i start bulking?
I've been permacutting since february, when i was at 194 lbs.
On my heaviest a few years ago i was 280 lbs, sadly i dont have any Pictures.
I dont know my bf %.

Doing Canditos Linear progression program, have any of you guys done/are doing the program and what do you think of it ?

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>>38899677
Side Picture.

>>38899677
I'd say cut down to 160 maybe 155 and then start bulking

>>38899677
Congrats on the progress anon. Still a bit too soon to bulk, you have noticeable fat around the waist and I'd put you above 15% still.

Keep cutting, then look into reverse dieting.

How do I go to sleep hungry?

>>38899659
>upper/lower
alright, but what should i do in the morning?

>>38899735
Doesn't matter.

>>38899726
If it's a problem, reshuffle when you eat so you aren't hungry when you go to bed.

>>38899677
>>38899695
Personally I would say to keep cutting until you're about 10-15% bf, but I'm just a DYEL myself so take what I say with a pinch of salt

>>38899422
Keep asking this...

How the fuck do I increase my vertical jump

>>38899697
>>38899702
Thanks guys.
At least i went from a 39" waist to 29" and look good on clothes now.
These last few pounds will suck to get rid of, but it will be worth it.

>>38899600

Front, about two inches left of center. I don't think it's a hernia cause I didn't feel anything until a few hours later, but it's a hell of a lot worse than any sore muscles I've ever felt.

I guess on the chance that it could be a hernia I'll see a doctor if it still bothers me on Monday.

>>38899462
Just shoot for 0.8g/lb BW protein. Don't sweat the rest too much.

>>38899751
squats helped me out

also there's some shit people do with resistance bands, I dunno how they attach em or anything but basically they put em on and jump and the bands provide resistance, I've seen people attach said bands to squat bar as well with weight on it and squat, that seems strange though as you could just add more weight instead

>>38899791
alright, thanks man

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can anyone redpill me on Isolate Protein?

picked up pic related by mistake thinking it was regular whey protein, and im afraid to take it because i think it may lead to adverse effects when taken in combination with the remaining bit of regular vanilla whey protein i have laying around...

>>38899763
>These last few pounds will suck to get rid of, but it will be worth it.
I'm in the same boat. Thought my cut would be ending now but I've still got a little more to go. Grats on the progress and good luck on the next step.

>>38899791

bad advice.

Diets of 40% fat have a correlation to higher testosterone and performance.

>>38899813
Watch scooby's vid on youtube.

Spoiler alert: It's all good.

>>38899751
Jump vertically for reps and progressively increase how high you're jumping for those reps.

>how do I increase my x

Do X

>>38899828
And low fat diets are correlated with better body composition, lower cholesterol, better cardiovascular health etc.

The answer is always eat everything in moderation. There's no fancy meme diet that magically makes you perform like you're on gear.

>>38899751
squats
deads
single leg squats

focus on velocity based training, weight is secondary.

>>38899813
Isolate is just a "purer" form of whey protein. Fewer carbs. Totally fine. I used to use Body Fortress when it was $22 for a 2lb tub on amazon, but the price shot up and I heard they changed the formula and now has soy. Double check the label for soy. Even if it has it, one tub will be fine, but don't make it your regular proton powder.

>>38899860
I don't think it says whey on that.

>>38899828
You are getting caught up in negligible minutia.

If you aren't nailing your adherance, caloric and protein requirements nothing else matters.

Focus on the bigger picture stuff first.

>>38899828
>a correlation
Oooh. I was simply trying to not create another OCD victim worrying about a gram of fat here and there. Besides, don't people just "end up" eating around 40-50% fat even if they're not trying? I know I do, by looking at my MFP diary.

>>38899900
My fat macro sits around 20% personally. I find it hard to find fats that I can eat in high quantities that don't give me acne. Peanuts give me chest and back acne, milk and eggs give me face acne.

>>38899923
But you deliberately eat a diet low in fats, is my point. And I'm sorry, btw. That sucks. Hope you eat meat.

>>38899923
fatty meat and avocado here

>>38899953
I'm focusing on eating 100% clean and high protein since I'm on a fairly drastic cut right now. The only meat I eat is about 350 grams of chicken breast a day and that's not doing me much of a favour in terms of fat.

If you have suggestions I'm all ears, I was just going to add bacon to my eggs for breakfast when I finish my cut. Most good meat in ausfagland is expensive. My best option is probably chicken wings but they're a pain when it comes to counting macros.

>>38899989
>ausfagland
Our country is awesome you fuck.

Beef/Pork mince is cheap and high fat.

Avocados are a good source of fats in Aus. You can get 3 for $5 and eating 1/2 a day gives you 100 cals and lasts a week.

Do you lose strength if you quit creatine?
I'm starting a cut and have read that creatine has no sense in that case

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Is this a good PPL routine?
https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan

>>38900002
I never eat mince because I'd have to eat retarded amounts of it to hit the 90ish grams of protein I get from chicken. How do you prepare it? I never liked avocados but I suppose it's worth a try.

>>38900004
Yeah. But it's tough to tell how much because the gains from creatine aren't a known quantity. Studies show it works, but it differs too much person to person to give you a number.

>>38899923
Try avocado oil.

>>38900017
It's okay but you'll wanna go easy on the accessories and do at least 2 lat exercises on pull days, either pull ups or pulldowns

>>38900017
Doesn't look terrible, just make sure you are increasing the weights on it.

Personally I like /u/awinnarisyou 's push pull legs. Coolcicada is also popular but you will want to program in some deloads / rests.

>>38900032
>How do you prepare it?
Spag Bol, burgers, asian dumplings.

The mince has higher fat, which is what you said you wanted.

I eat 250g chicken breast and 1/2 an avocado for lunch. Then normally 250g fatty meat with dinner.

>>38900065
Damn, 2 cooked meal preps a day isn't what I wanted to hear.

How do you get the macros of mince? Especially lean mince which is visibly still fatty. Any good estimates online?

I need to work on glute activation because I have a bad case of APT. Aside from exercises I do in the morning (donkey mocks, glute bridges etc) what could I do like once every hour? Would just squeezing my glutes be of any help?

>>38899989
>>38900032
Ha, I eat avocado most breakfast. Just some slices with salt on them on the plate next to the eggs and bacon. So freaking good. I always put it on my burgers too. In salads. Guacamole... Avocado is awesome.

>>38900084
Use the MyFitnessPal application scanner to scan the barcode and get macros. If you shop from the butcher just use caloriecount.about.com (IIRC).

I cook 2kg chicken breast and put it into 8 250g containers, there is 8 lunches done in 30 minutes (I eat w/ half an avocado).

>>38900087
>what could I do like once every hour?
Stretch your hip flexors.

>>38900034

So is there any consensus about creatine while cutting? Should I continue or am I wasting my money?

>>38900135
Educate yourself and form your own opinion, consensus be damned. Look at what creatine offers and ask yourself if that's what you want.

It comes down to ~2kg water bloat vs strength.

>>38900100
I have the luxury of being able to cook every night since I'm still in uni but I'll figure something out after I shop around. Cheers for the tips.

How do you think MFP could be improved? I'm trying to make a fitness app for a project and just want to know some features people wished were on it.

Another anon said fuck premium in the last thread which is a good sentiment.

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is SOYLENT healthy as a meal replacement drink?

i hope to skip breakfast (maybe dinner) and drink one of these instead. for lunch i'll eat enough to make sure my caloric deficit is only 500 so i'm not going catabolic or anything

just wondering if anyone here has experience with it

>>38900113
What else? I would like to fix this shit fast. Bodyweight squats?

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Do you think I should bulk or cut?
Also, would you mind giving me a body fat stimate?

>>38900203
15%

Slow cut til your progress stalls and then start a bulk and try not to get too fat because that bulk's gonna have to last you months.

>>38900195
It's not a quick fix problem. You want to strengthen your core and hamstrings and stretch your hip flexors.

When you lift consider the "ribs down" queue.

>>38900052
Aren't rows + chinups covering that? I substitute seated row with T-bar row.

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did everyone get their free 500 calories from dunkin donuts today?

>cmon its only 1 donut

will lifting help fix my depressed attitude? It's hard finding joy anymore. 22, 140lbs. Guessing I should bulk, looking into the Allpro's beginner routine.

>>38900203
Cut 15%

what will happen if a only do bodyweight squat? some change in size or only endurance improvement?

>>38900229
I didn't see any chins on the snatch grip dead day because I read too fast, my bad. Looks fine.

>>38900232
Allpro's routine sucks. If you want to do a bodybuilding routine do reddit's PPL. It doesn't really matter though because beginners don't need much volume at all to grow.

If you really want to train for work capacity and get some volume in, do something like SL (not SS, you can't do this with power cleans) with MRS instead of 3x5 sets.

MRS8-2 basically means that you work up to your 8 rep max, then you take short 90 second to 2 minute rests and do another set to 1 rep short of failure until you reach 2 reps in a set, then you stop and move on to the next exercise. Shorter rests will train your work capacity more, longer rests will let you get more volume in. I'd recommend taking shorter rests as a beginner, maybe as low as a minute, and doing one heavy set before you start MRS at your 8rm.

>>38900296
huh, thanks, I'll look into it. all pro's seemed alright but I guess I do need to build my strength base first.

>>38899860
what's wrong with soy being in proton powder?

Nearest gym to me is a 45 min drive, and I don't have enough money to become a home gym fag, so I've been making substitutes for actual equipment with what I can, and while some lifts are easy (for example, my squat rack is a fork lift with an old pipe and some old tire rims I filled with concrete), however I can't figure a safe way to do bench press. If I stick some hay up to my pull up bar (rafters in the hayloft) and set my feet up on them then put some tractor weights on my chest and did "pull ups" horizontal like would I be using roughly the same muscles as a traditional bench press?

Also, I can't help but feel that I'm not working my back enough, anyone have any ideas on how make something to work on that? I've been hanging limp from the rafters and then doing a kind of sit up thong where I pull my body up and touch my feet to the roof based on a recommendation from a kid at work, but I feel like that does more for my front then my back. Was thinking about welding some scrap to the end of a sledgehammer and swinging that around since my back always seems tired after splitting wood, but I'm not sure that would work either.

>>38900224
>>38900236
Thanks guys

How do no calorie drinks work? Why can't we have no calorie food?

>>38900334
Food contains macros and macros contain calories
Minerals like sodium and potassium (which can be found in water and other liquids) don't have any calories

>>38900334
>How do no calorie drinks work?
FDA funny business

>Why can't we have no calorie food?
I'd reckon celery is as zero calorie as most zero calorie drinks

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There's no routine thread, so I figured I'd post here. I've been lifting for about 9 months now and I'm finally starting an actual routine.

Prior to now, my exercises varied slightly day to day but I'd make sure to hit every major muscle.
The issue is that I have limited access to equipment. Also, I'm lifting purely for aesthetics so legs really aren't that important to me. I don't want to develop chicken legs but I also don't care about getting them big, so that's why I only do the leg press (no squat rack).

Anyway, are there any major flaws with this routine? I know that there are much much better routines out there, that's not what I'm asking about. I just want to make sure that this will work well enough and that there isn't anything big that I'm missing. Thanks

>>38900410
The whole thing is a flaw.

>>38900428
Elaborate?

>>38900145
>It comes down to ~2kg water bloat vs strength.

What does this mean?

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If I'm starting out as built fat should I bulk then cut or cut then bulk to get pic related

>>38900446
There is nothing to elaborate on. It's just a bunch of exercises written down without any thought.

>>38900457
Educate yourself, you have google.

>>38900468
ABxABAx
BAxBABx

Really helpful thanks

>>38900490
lol.

I'm telling you, there is nothing right about that routine. Go back to the drawing board.

>>38900330

>>38900330

>>38900330

Could use some input please.

My right shoulder has been in some pain recently and wherever i raise my arm like I'm raising my hand, it makes a popping sound.

Anyone know what's wrong with it

What's a good substitute for seated machine fly?
https://www.muscleandstrength.com/exercises/machine-lateral-raise.html

>>38900410
Use JEFit. Trust me, it's way better than the notepad.

Also this is a terrible routine

>>38900635
Standing dumbell "fly"

>>38900504
I'd recommend you do bodyweight routine rather than finding creative ways to kill yourself. Check reddit bodyweight lifting. Or at least buy that interchangeable dumbell.

How do you like your eggs?

>>38900330
Anon the only thing I'd suggest is a home gym at that point, it'd be cheaper and more efficient than what you're doing.

>>38900327
>>38899860
I take it back. I was spouting broscience, I am ashamed to admit. Soy used to be thought to increase estrogen and decrease T, but newer studies indicate otherwise: http://www.bodybuilding.com/fun/drobson71.htm

>>38900656
Is a lateral raise and that the same thing?

>>38900658
over hard. Can't stand the yolk.

>>38900658
Fertilized.

>>38900668
Yes

>>38900522
Anyone?

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Can you seriously tell if you have gyno or pseudo-gyno if you have high body fat (20+)? Does anybody know the name of that pill thats supposed to breakup or suppress gyno and if its worth trying out? Surgery is way too fucking expensive.

>>38900696
What's another shoulder isolation I could do instead for side or rear delt? Routine already has lateral raise in it, and I don't have the machine for machine fly.

>>38900698
>>38900522
Well, you should know that pain is the sign that you should not lift with the thing, so I'm hoping you're avoiding any gym trips for right now.

I'd say just leave it be for a week or two and if it's still hurting see a doctor.

>>38900658
Honestly, I love eggs cooked any old way. Gun to head, I'll make a simple French omelette if I can be fucked. I don't eat them more because nothing beats a two egg French omelette and I usually want to eat more eggs than that, so I just scramble, maybe with some butter, onions in the pan first then cheese on top.

>>38900715
Why do you need two exercise that are the exact dame thing except gor the equipment, and do you keep calling it "fly" machine? Are you retarded or something?

>>38900724
I've been avoiding the gym until I can seek some answers before causing more pain to myself. Some said it is possible it being a small rotator cuff tear

>>38900770
Anon I'm no doctor nor am I next to you, so I can't exactly make a diagnosis. Besides that, I'd advise just waiting until the pain goes away.

>>38900752
I'm calling it what the site calls it. Are you retarded? I asked for an alternate exercise for shoulders.

>be me
>20 minutes ago
>at cafeteria
>girl from some club meeting sees me
>hi anon
>hi (forgot her name)
>get done eating dinner, see her putting dishes away
>go up to her
>h-hi what's your name again?
>says name
>"ok"
>walk away and say I'll see her at next meeting
was very awkward
did I fuck up somehow?

>>38900858
OHP, side lat raise, face pull. Done.

2 months into an ss variant and I know it's early to worry about anything but main lifts, but my lower chest is lagging and dips feel like they tear my sternum in half. What do?

>>38900870
asking for someone's name a second time is tough to pull off properly. Usually I never outright ask unless I've told them I'm bad with names the first time.

Otherwise it's basically just faking it until someone else says their name.

I've been doing only ellipticals with minimal lifting
Am I silly for this?

>>38900911
lol

Don't vary SS, otherwise YNDTP. What routine are you actually doing?

Also in 2 months you've made next to no muscle progress so all 'lagging' body parts exist only in your head.

>>38900955
Well what are your goals?

>>38901028
Mainly losing weight, but I don't want to be weak.
My build is by nature already pretty decent, so I don't know if I really need to lift tho

>>38901018
The sean 10mm one that swaps out cleans for rows and adds hypers and weighted sit-ups. I might not be lagging, but I sure am disappointed by my lower pecs and on the verge of going back to starving myself

I just bought 50 mg of zinc, and I've been taking a multivitamin with 15 mg a day, should I just cut those 50 mg capsules in half and take them for the benefits? I don't know how much zinc I consume normally in a day, because myfitnesspal doesn't track that afaik

how the fuck do u find the time to eat 3500 kcal a day

i've done it a couple times but in college on days when i have a lot of classes its almost impossible

i usually get to the dining hall at least twice a day then i have to scrounge up something throughout the day to get the rest

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Tips on making protein shakes without any kind of supplements? I use ingredients such as milk, eggs, bananas, oatmeals, greek yogurts, sugar free peanut butter, quinoa (not all of those together)

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First time doing a proper clean bulk, obviously read the sticky and I used scoobys calc but want to double check the numbers by you guys since it seems a bit off. My stats atm are 160 pounds, 5'11 which is around 3k TDEE give or take

he says
>23% protein (190g)
>43% carbs (300g)
>33% fat (121g)

How does this look? It'd have me eating around 3270 calories a day, most meals would look something like
>ground turkey/chicken
>2 cups broccoli
>rice
>olive oil

My first time using the meal creator with the macros built in, pretty fancy but just wanted to make sure good ol' scoobs wasn't pulling a fast one on me. Sorry for long post

>>38901127
Drink it

>>38901267
why don't you want supplements?

>>38899517
Its a chore to eat them straight raw. They're covered in a floury substance that makes your mouth feel like glue. If I don't want to have wet oats I just toast them in a pan with a tiny bit of butter. Makes them easier to chew + a little nuttier in flavor.

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>>38901316
$

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>>38901287
Sounds high, unless you're a construction worker or something. What are you putting for activity level, and have you actually calculated what you're really burning through exercise?

https://www.healthstatus.com/calculate/cbc

Those TDEE calcs are notorious for overestimating calories burned through activity, or more likely, people are notorious for overestimating their activity.

>>38901334
Supplements are cheaper than most of your ingredients you use. You can get unflavored whey from MyProtein for less than $10 a pound.

>>38901350
Every other website I've used previously has me at around the 2.9k area, but even then a nearly 400 calorie surplus should be enough for a proper bulk right?

My days are so different atm since im in college and workout 4ish days a week. I'm mostly just wondering about the macros though desu

>>38901391
oops meant to say 2.7-2.8kish TDEE

>>38901391
>>38901405
For macros see >>38899791 but you didn't answer the questions about activity level.

>>38901391
I'm assuming you workout and that's basically you're only exercise, right? You don't run or lift heavy shit for work?

For most people lifting is just 100-150 cal per session, not the insane 300 calories per session that most calculators use.

Personally I'd just start with 600 over your TDEE for two weeks. You should be gaining 1 lb per week with this. If you're not, add 150 calories. Rinse and repeat.

>>38901429
Meant to imply that grad school days have me sometimes more active than others, lots of studying and either walking to places or sometimes not, hard to really ballpark.
>>38901439
Alright cool thanks, looks like my initial basic meal plan hits all the right macros then. I know there's no perfect numbers for a bulk just wanted to make sure i wasnt eating too many fats or carbs

>>38899751
Squats, cleans, practicing jumps

>>38900087
>APT
what's apt?

Creatine - Yes or no?

Protein - what is the decay time? I kinda wanna soak my oats in milk and protein overnight for a delicious enriched breakfast but I'm worried all the protein will decay.

Whey vs. Casein vs. Soy protein - which?

>>38901267
Milk, Greek yogurt, and cottage cheese are honestly your best bets. I used to do this:

1 cup vanilla Greek yogurt
2 cup milk (whatever fat % you want)
1 cup frozen fruit

Easy, tasty, and about 40 grams of protein. Fairly cheap too.

How tired are you after a workout? Basically I have been doing 4x6-8 2 or 3 exercises per muscle...today I did arms

2 bicep exercises
3 shoulder exercises
3 tricep exercises

I was sore for about 30 minutes or so, but I really only feel sore in my triceps the next day. Should I switch things up or perhaps add a few more exercises per muscle?

My glutes and hamstrings get sore after a leg workout but not necessarily my calfs or quads. Does it just depend from person to person?

>>38901537
Don't measure progess by soreness, measure progress by increasing the reps/weight

>>38901525
Read about creatine and actually find out what it does. Go to examine.com

Proteins "decaying" isn't a problem. It's what your stomach acid does. It's not like the amino acids explode when they touch oats.

Casein and whey are good. I've never seen evidence that the phytoestrogen thing is true.

Is pastry bad for your gains?

BCAAs

Yes or No?

Noticed in recent Pianoman videos he's stopped gulping down the alldayumay

>>38901616
IIFYM, but it's what is called "empty calories" with zero nutritional value other than quickly breaking down to glucose. Might as well eat the equivalent number of calories in sugar. Best to eat around a workout for energy.

>>38901075
It will help you lose weight, it won't help you not be weak.

>>38901625
yes, they're relatively cheap anyways.think of it the same way as protein ig uess, your body needs it one way or another through food or supplements

i use a bcaa that has a bit of caffiene in it for a light preworkout/afternoon pickup and it's amazing.

>>38901533
Thanks mate

>>38901684
Alright, thanks

>>38901077
>but I sure am disappointed by my lower pecs and on the verge of going back to starving myself
Don't be stupid. It's all in your head. Base diet and routine changes on objective measurements. Not how disappointing you feel in a body part one day.

You are a rank novice, you are disappointing everywhere. Get through the basics.

A beginner does not need to be worried about isloating "lower pecs". Especially when you only bench <insert your shitty bench here>.

>>38901792
You didn't ask, but it's only 150 and stalled there

>>38901504
anterior pelvic tilt

Newbie here. Stalling on OHP pretty hard despite gaining weight. Any specific accessories I can do to help me out?

>>38901831
Deload and lift until failure.

>>38901831
lateral raises, front raises, bent over weighted wing flaps

>>38901576
>Go to examine.com
Don't shill that website. The authors push the supplements they themselves are selling as the things that work (in addition to things that actually work). You are always best perusing actual studies.

I set a new PR bench of lmao1pl8 but my spotter helped me right at the end. Does it still count?

>>38901808
I didn't need to ask. I knew it was low. You are a beginner, it makes sense then that you have a beginner bench weight.

You should instead ask yourself why it's stopped at a very low number and look to improve that. If your bench goes up, your chest (the whole thing), will grow.

>>38901859
You won't have a spotted when benching a falling pole over your head is the only way to not get crushed

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Any of you guys lifted while on prednisone or had insomnia in general?

I've done it before, and got some gains out of it, but I also got bad insomnia, so I feel like that may have hurt things. Last time I was on it and could lift, I was only on a week-long dose, but now I'm in for a month.

Were any of you guys able to make good gainz while having bad sleeping issues and/or while on prednisone?

I'm training my mates, to get big and strong. They're beginners, so I put together a full body routine. They seem to recover well from it, and are enjoying it.

How is it?
Bench Press 4x8-10
Pullups/Chinups 3x5
Hanging Leg Raises 3x10
Dumbbell Lateral Raise 3x15
EZ Bar Curl 3x10
Incline Dumbbell Curl 3x10
Squats 3x5

They do this every 3 days, and I increase the weight if they get all their reps.

Good?

>>38901876
>lifting while on a cortico-steroid

ummm you do know that's a one way street to snap city?

>>38901876
I have Prednisolone for inflamed hand, weaning off now from it, down to 1/2 pill a day.

>>38901891
Absolutely awful. Honestly worse than what a PT would put together.

>>38901895
>one way street to snap city
Is it really? I was hoping to take advantage of the massive appetite and energy increase I get while on it...

>>38901902
Did it fuck up your sleep any and have you continued lifting with your hand like that?

>>38899422
What was the 38888888 get? I missed that, now it's deleted

>>38901891
>not even AxBxA
>Bench 4x8-10 for some goddamn reason
>no deadlifts
>no OHP

why don't you just put them on fucking starting strength? Christ.

>>38901910
Recommendations?

>>38901915
>Did it fuck up your sleep any and have you continued lifting with your hand like that?
No to both.

>>38901921
I know what I'm doing. I can Bench 130kg for 10 and have 17" cut arms. Starting Strength requires too much time to slowly build and get strength. What I have in mind will get them strong as fuck, big as fuck, really quickly. I will have them go from a 70kg 1 RM Bench Press to a 105kg 1RM Bench Press in under 3 months.

>>38901915
It's also a corticosteroid, you know, that inhibits muscle growth, inhibits inflammation (meaning your joints won't get as inflammed, making them easier to snap)

But yeah I couldn't sleep

>>38901859
>right at the end
Depends if that means before or after lockout.

>>38901944

If you knew what you were doing you wouldn't be asking if your shitty routine was good.

>>38901966
I've been smoking weed, maybe that's why I can sleep taking prednisolone.

Side effect that's really annoying, is that I have heat rash all around my groin. So I don't scratch it, that makes it worse, I throw a handful of talcum powder on the rash and rub it in.

>>38901831
Listen to >>38901841
not >>38901854

Deload, work on form.

>>38901992
I do know what I'm doing. I just realize why most of /fit/ are dyel tier now. They don't know that my routines are wisdom from years of lifting. You do know that it's more effective to workout a muscle 3x a week, that once a week right.

>>38901891
>>>
> Anonymous 09/30/16(Fri)13:35:06 No.38901874 ▶
>>>38901859
>You won't have a spotted when benching a falling pole over your head is the only way to not get crushed
>>>
> Anonymous 09/30/16(Fri)13:35:11 No.38901876 ▶>>38901895 >>38901902
>File: integrity.jpg (125 KB, 1440x1080)
>Any of you guys lifted while on prednisone or had insomnia in general?
>I've done it before, and got some gains out of it, but I also got bad inso
lol, that sucks fucking dick.

>>38901919
Monster energy drink meme.

I think it was

>The sip meme will never die

Or similiar.

>>38901944
>I know what I'm doing
Evidently you fucking don't.

SS requires too much time?

Increasing all of your lifts multiple times a week is fucking magic.

You actually think you know more about programming than competitive and successful olympic coaches?

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>>38901966
I understand what it is, but from what I've picked up about it over the past year while on it infrequently, the more negative effects like bone weakness comes with consistent use over long term periods (6 months+). I also know it kind of fucks with your nutrient partitioning, but I figured that could possibly be made up for by overhauling the macros in the diet.

Does the inflammatory response really translate to anabolic muscle repair, though? Would there be any way to incorporate a lifting routine successfully with this? The thought of yet another month without working sounds fucking miserable to me

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why does my back always die for 2-3 days after deadlifts? every single time.

squats just exhaust me, they dont doms. same with bench and ohp. deads doms me every single time

>>38902004
>They don't know that my routines are wisdom from years of lifting
nvm, bait.

>>38902045
Is your form right?

>>38902039
I did SS for a year, and it worked good, but there wasn't enough bicep, and too much leg work. I'm making them look good, not like frogs, with all legs and no upper body.

>>38901944
>I know what I'm doing.
>Starting Strength requires too much time to slowly build and get strength.
is it opposite day?

Incline vs flat dumbell fly?

Also, am I missing much doing seated OHP?

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>>38902056
>Did SS for a year
>Didn't add accessories
>didn't change to a full-body workout
>blames the program

it's your own fault for not following the fucking program

>>38902057
At the same time, SS is a slow muscle builder, fast strength builder. SS works with muscle gain through strength.

They're newbies though, and they can get mad gains from hypertrophy specific training. I want to get them mad newbie gains.

I'm a fat fuck that's losing weight.
Is it worthwhile to start lifting or should I just keep dieting and doing cardio until I hit my goal weight?
Will I see any gains if I lift?

>>38899478
Sounds like a hernia I'd get that checked senpai.

>>38902065
I added accessories, they weren't enough for biceps. Also 3x5 squats, 3x a week, is really depressing. After a year of SS, I was doing 3x5 170kg Squats at 15 in highschool, no belt.

>>38902063
Incline is better.

>>38899517
You can eat them raw but they're less bioavailable. Same principle behind cooking eggs.

>>38902056
Stop trolling.

Nobody who does SS is on it for a year, that only means you aren't doing the program.

You should be on it for 6 months tops and it's simply not enough time to build in muscular imbalances.

>>38902074
depends on your weight. If you're super obese, I think you'd be better off just cruising the weight-loss highway until you're no longer officially obese. (aka BMI of 29 or lower)

If you're just overweight, exercise can't hurt.

The thing to keep in mind is that society's perception of exercise and calorie burning is all wrong: Exercise doesn't burn nearly as many calories as you think it does, for fatties you'll be lucky to burn 100 calories during a weight-lifting session. It's easier to just cut food out of your diet.

>>38902074
Yes. Yes.

If you just diet without lifting, instead of being a fat sack of shit you will be a saggy sack of shit

>>38902067
>At the same time, SS is a slow muscle builder, fast strength builder. SS works with muscle gain through strength.
Muscle gain = strength dipshit.

>hypertrophy specific training
Doesn't exist. If you progress, you grow.

>>38902113
I did it for a year, because I didn't stall on Squats until a year later. I just got into the routine of it, mon, wed, fri, walk from school, do my ss routine, add weight to bar if I get all my reps, do it for an hour, go home. It was a great stress reliever, so I just stuck with it for a year. When I was doing 170kg Squat for 3x5, I was 82kg bodyweight too. So 2x bodyweight squat at just turned age 15, is pretty impressive, right?

Hey fit, fatty in the middle of cutting here. Down 32 pounds from 205, 5'11". About 17% BF. I've been doing SS and I know it's supposed to be about rapid muscle gain but I don't know what other program I should follow on a cut. I'm already doing a pretty large deficit so w/e.

Point being, do I continue SS once I hit goal weight and bulk or do I switch the routine?

>>38902120
No it does. You can wear down muscles with volume, higher reps, and get them growing really quick due.

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>>38902130
>"Yeah I did it for a year"
>Why? That's not how the program is supposed to be done.
>"Impressive, huh?"

You're retarded. For chrissakes don't ruin your friends with this retard routine. Just give them a copy of starting strength and direct them to these threads. You've done enough.

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>>38902140

>>38902150
Fuck off faggot. Starting Strength is a meme. I don't regret doing SS. But it was kind of frustrating to only be able to Bench bodyweight 10x, when I could Squat bodyweight 5x. SS is sheeeeeeeeeeit.

how heavy should i be able to deadlift before i start using a belt?

>>38902161
sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength, whereas during myofibrillar hypertrophy

sarcoplasmic hypertrophy is from 10-15 reps, high sets, breaking down with lesser weight, myofibrillar hypertrophy is from 5 reps, increasing strength on a near workout to workout basis

>>38902162
squat bodyweight 2x, for 5x*

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>>38902162
>>38902177
oh, I get it now. You're baiting. Nice one m8

>>38902117
>>38902114
I've lost about 20lbs so far, about a BMI of 28.
Can you recommend any lifting routines for fat fucks? I don't think SS or Greyskull is designed for people like me, and /fit/doesn't seem to give any other starting options

>>38902183
People are going to tell you not to do SS but honestly it's a perfectly fine routine to do while cutting since you'll still get noob gainz. There are no routines specifically for fatties.

>>38902140
Noobs in thread please ignore this idiot

>>38899422
i front raise more than you ohp must suck to be a weakfag LOL @ your life

>>38902202
when was the last time you tested your front raise 1rm you retarded faggot.

>>38902201
That's what juicers do. Beginners can grow like juicers. A juicer will do 15 sets of curls for 12 reps with only 15kg dumbbell. And have fucking 18" jacked bicep peaks.

If you're a natty and intermediate, strenght progression is the best way. If you're a beginner or a juicer, breaking down the muscle with more volume is better.

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>>38902177
>sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength

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>>38902221
please stop posting.

>>38901944

Congrat, you'll have big bench and not much else. Enjoy your weird, unbalanced body.

>>38902220
front raising a weight 15 times that op cant even press one time must suck to suck kid

>>38902233
starting strength for aesthetics is a meme doing bodybuilder splits with all the compound lifts with isolation work on smaller muscle groups to look good is not. you don't know shit you stupid motherfucker shut your fucking mouth.

>>38902264
No one starts with aesthetics you retard.

You said you were 15 in another post, so I'm guessing you're still underage. Can we ban this faggot?

>>38902052
Yea, my form isn't an issue. I keep a neutral spine. Is it too much volume? I do 5x3 at 85% max, then finish off with AMRAPx2 at 225.

>>38902294
5x3 seems pretty excessive for deadlift. I would, at-most, recommend 3x3. Most people only do 1x5.

>I did starting strength for a year then moved to a brosplit, so I will recommend my friends start with a brosplit
>I know what i'm talking about

Ahh good times

>>38902345
just ignore him, he's basically admitted to be underage b& so he's not worth arguing with.

>>38902293
i was 15, when i did ss im 23 now, keep being weak with a shit physique newfag

>>38899422
started lifting 5 weeks ago. beginning bench was 35 lbs db 3x6. ive been stuck at 45 lbs for 2 weeks now. similar story for basically every other lift. why the FUCK am i not getting linear gains? eating 2800 calories per day and 140g+ protein. 5'9" 150 lbs.

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so let's summarize what we've learned about this anon so far:

In his original post >>38901891 he posts a dumb brosplit that has randomized rep amounts in it for no good reason and no deadlifts and asks if it's a good routine. People say no and call him retarded.

He responds with >>38901944 and claims that SS is a bad program that takes too long. Understandably, people call him out on it. He admits to doing SS for a full year in >>38902056 and claims that there was "wasn't enough bicep, and too much leg work". Seems to imply he never added accessories to it.

Goes on >>38902074 to spew some bullshit about muscle and strength being two different things. Perhaps he's thinking of hypertrophy? Who knows at this point. Repeats this point in >>38902078

In >>38902130 he repeats once again that he did SS for a year when he was underage and somehow this spawned the idea that SS is a bad program. He also starts fishing for compliments with "2x bodyweight squat at just turned age 15, is pretty impressive, right?"

Spews off some broscience about muscles cells and "sarcoplasmic fluid" in >>38902177 . Goes on to claim "SS is a meme" in >>38902162 and >>38902264.

Remember anons, it's easy to spot a retard. Don't let yourself be fooled.

>>38902618
Whoops, messed up a post number in here.
>Goes on >>38902074 to spew some bullshit about muscle and strength being two different things
Supposed to be this post >>38902067

What are some good ways to increase my flexibility? I can't do a squat with proper form. I can only do a slav squat with my heels off the ground.

>>38899422

Your problem is that you are mistakenly counting the bar. When you do one pl8 on each side of the bar, you are lifting 90 lbs in total. When you do 115 lbs on the bar, you are doing 115 lbs total, so on your attempt with the smaller bar you were trying to lift more weight.

>>38902618
Nice. I'm stoned and drinking jack daniels, and you made my afternoon, for cataloging my shitposts.

And >>38902074 and >>38902264.aren't my posts.

Starting Strength IS a meme, because it's just given to newcomers all the time. People don't really question it. But I do question it, I have had a year's experience with it, and I got great gains all over, except for biceps. Now a year of SS, got me great gains, but it required autistic-like dedication to get those gains.

This was my SS routine:

Workout A:
Squat 3x5
Overhead Press 3x5
Bench Press 3x5
Dips 3x10
Weighted Situp 3x10


Workout B:
Squat 3x5
Barbell Row 3x5
Deadlift 3x5
Barbell Curl 3x5
Chinup 3x10

For my friends, I don't want them, having to walk around with fucked legs all day. I want them to enjoy themselves, and still get decent gains. I've revised their upper body day for tomorrow to this:

Bench Press 4x5
Close Grip Bench Press 3x10
Overhead Tricep Extension 3x10
Lateral Dumbbell Raise 3x10
Pullup 4x5
EZ-Bar Curl 3x10
Incline Dumbbell Curl 3x10

>>38902696
There is no beginners program better than SS or SL that will have your friends packing on strength like nobody's business. Your brosplit is pathetic and your friends won't see progress on it.

If you're so worried about recovery time have them drink a protein shake or some BCAA's after the workout. You claim SS is a meme but you clearly don't understand what it's meant to do.

>>38902264
There exists no routine that will have you looking like Zyzz in 6 months.

It's not physically possible and setting that expectation on SS is setting it up for failure.

SS will get you strong in a short amount of time whilst teaching you the big compound lifts and the importance of progression. You must get strong to get big.

>>38902608
>started lifting 5 weeks ago. beginning bench was 35 lbs db 3x6. ive been stuck at 45 lbs for 2 weeks now. similar story for basically every other lift. why the FUCK am i not getting linear gains? eating 2800 calories per day and 140g+ protein. 5'9" 150 lbs.
Are you on a linear progression routine (pro top, you aren't, because they wouldn't have you doing 3x6 DB bench).

>>38900239
depends on how many you do, your current fitness levels, your strength, your body comp

>>38902728
When I was doing SS, I was eating 250grams of protein per day, and the DOMS never completely went away in the legs. Newcomers don't want to walk around like they've just spent the night in a gay brothel. That's the quickest way to demotivate them.

>>38902679
Stretching (starting stretching in sticky).

>>38902759
>, I was eating 250grams of protein per day, and the DOMS never completely went away
Those things are not related. You really don't know anything.

>>38902759
>When I was doing SS, I was eating 250grams of protein per day, and the DOMS never completely went away in the legs.

DOMS goes away permanently after like a month lmao. Have you ever lifted before?

>>38902728
My bro splits took me from 100kg 1RM to 170kg 1RM Bench in under a year, natty. And I can barbell curl 70kg for 10. I must be doing something right.

>>38902788
>I must be doing something right.
Shitposting.

>>38902780
That faggot just said take protein for DOMS, I was replying. DOMS is lactic acid in the muscles, less is stored, the more frequently the muscle is worked. But there will always be lactic acid stored. And I guess I was just unlucky I had leg DOMS during the whole year, from squatting 3x a week.

>>38902785
It doesn't if you lift hard enough.

>>38902799
Well it works for me. So I must be doing something right.

>>38902759
Jesus christ anon you're like a trainwreck that crashed into a fireworks factory. 250g of protein a day is a complete waste, you will never need that much in your life. Ever. And DOMS never went away? You claim we're the ones doing things wrong?

>>38902788
Right, which is why you're asking for advice.

>>38902802
>It doesn't if you lift hard enough.
I sincerely doubt you are truthful in most of these posts.

>>38902802
I get no DOMS and squat 3pl8 after 4 months of SS, you're a faggot.

Do compressive clothings stop gains? Like you know how corsets make girls have really narrow waists, will wearing tight tees restrict my muscle growth?

>>38901944
>I will have them go from a 70kg 1 RM Bench Press to a 105kg 1RM Bench Press in under 3 months.
good luck with that

>>38902802
>DOMS is lactic acid in the muscles
Jesus fucking christ what fucking year do you live in? That hypothesis was thrown out a fucking while ago

Just slip roids into their protein jesus wet stop acting like you understand anything

>>38902827
No more than a corset stops fat gain.

>>38902842
It doesn't stop fat gain, but it clearly changes the shape? Will my muscles grow inward?

can someone point me to a decent intermediate/advanced PPL routine? I have been training for 2 years now doing strength training and I'd like to change things up.
A split could also work I guess..

>>38902851
...no

Your muscle shape is determined by your genetics, not a cookie cutter. And compressive clothing is not nearly restrictive enough to actually alter the shape your body. The only exception for this stuff is like those chinese shoes that literally warp your foot.

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>>38902841
im jacked bro, if i didn't understand shit, then i wouldn't be where i am

>>38902852
/u/awinnarisyou and coolcicada. Google them. I prefer the former.

Read the Texas Method books by Rip and Justin to get an idea for how to program as an intermediate.

>>38902859
posting on /fit/?

>Been lifting for a few months but never did cleans
>Get interested in the movement, practice form a bit, etc
>Do first real workout with cleans
>Wrist pain after
>Read that wrist pain after cleans is actually caused by a tendon that got tweaked from poor flexibility during the movement
>But I also broke this wrist when I was 12 or so and the wrist still acts up from time to time

So my question is how do I know if my wrist pain right now is from mobility issues or not?

Knees hurt a lot when I squat

Should I keep squatting or could I get injured?

>>38902878
maybe its not /fit/, all the posters itt are retards with no gainz to show for their "knowledge", and here i am just chillin and baked, and what i know is actually the truth

>>38899751
plyometrics

>>38902890
Work out why they are hurting, it is likely a form issue. Film yourself squatting and post it to be reviewed. Not having the bar over midfoot through the lift can put pressure on the knees, as can poor feet spacing and not creating room for your torsoe to drop into.

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>>38902895
>Posts cropped pictures of arms
>HUR DUR NO ONE PROVES THAT THEY'RE LEGIT
kill yourself and stop trying to kill your friends with your dumb brosplit routine.

>>38902909
my 1 arm has more muscle than your whole body

>>38902760
Thanks

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>>38902918
okay. Please stop posting.

>>38900657
>I'd recommend you do bodyweight routine rather than finding creative ways to kill yourself.

How would either of the things I asked about kill me?

>>38902923
I have 17" cut arms, you don't obtain that without knowledge. I have proof to back up my knowledge with my gains. You just post pictures of fat old men. You're likely one, that never lifts.

>>38902929
Self-made equipment is a disaster waiting to happen. Use the legit stuff.

This chick always mires me during class. She goes out of her way to talk to me about stupid shit. Follows me in the same direction after class. I've been brushing her off lately but she's a shy qt pie and its hard for her to express her feelings.Should I just initiate and ask her to get some coffee or something?

>>38902975
yes fuck her

>>38902975
If you think she's cute, try it. She clearly wants to hang with you, high probability she's in-need of vitamin D.

>>38899422

What is with this post leg day, being crippled, the toilet is the worst enemy meme? How is that people are regularly experiencing DOMS after leg days? Is leg day a once a week thing?

>>38903020
It's mostly DYELs who only work out once a week or so. Anybody who lifts regularly doesn't get DOMS after a few weeks.

>>38903027

Thanks most kind. I have only experienced DOMS once or twice in the last six months, and those were times when I took a week off. Thought it was something fucky.

>>38903110
read the sticky

>>38903110
REsident stoned shitposter here. The dyels that reply to everyone and say they're wrong have left. But I am not a DYEL. So I will help you out.

Basically you want to go on a protein sparing modified fast, keep yourself in a deficit, with lean protein. You will want to ride a bike for about 15-30 minutes every day, moderate intensity.

You will want to do HEAVY squats, so 3 sets of 5, and do them mon, wed, fri. And increase the weight on the bar by like 2.5kg, if you get all 5 reps. And do just normal a bit below parallel squats.

You will want to do the squats before you go bike riding, because you don't want your legs fatigued for heavy squatting.

I hope this helps.

>mirin' a girls dog
>9/10
>she's miring back at me, like staring like crazy
>I look at her, smile back
>Ampelmännchen sign comes on
>I walk away
Did I just miss the chance to bang that girls dog????

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I've been plateauing on weights, though I'm sure I look larger than when I started. What's the 'best' way to progress? Increasing time under tension? Increase weight+decrease reps?

>>38903174
deload, rep until failure.

Is full cream milk powder just as good as full cream milk for GOMAD?

>>38902865
Thanks I'll read them up, I really wish I was better at formulating routines for my self but I'm fucking retarded when it comes to that, you'd think after 2 fucking years I would be able to make my own shit

Bros i am trying to drink less soda and it is working great. However if i drink soda should i drink diet or regular?(since i am currently losing weight.

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>>38903352

I'm a beginner and calculated my TDEE = 2900 kcal. So if I want to bulk I am supposed to eat 3400 kcal. I just don't know how I'm supposed to get all that in. If I ate Rice with Kidney Beans plus another portion of pasta I still wouldn't have reached the 3400 by far. What am I doing wrong?

>>38903230
Before you start the GOMAD meme, what's your height, weight, age, and lifts?

>>38903579
it's 3400 in one day not one meal moron

also you should probably start off at maintenance until you get consistent at pushing yourself at the gym

>>38903621
I understand that it's 3400 per day moron
Which still means per day I'd have to eat a lot more than pasta and rice

>>38903638
What do you even mean? You could just eat 3400 calories of rice and beans

>>38903638
>Which still means per day I'd have to eat a lot more pasta and rice

ftfy

>>38903638
jesus christ you're a retard

Is just doing the machines at my gym fine? Ive been going for about a month now but only use the machines to work out. Usually ill just do all the leg ones one day, arms another, then cardio the last day.

I'm not sure if I'll get any gains from just using the machines. Like i said im a newbie so idk much yet.

>>38903663
>>38903668
Ok then I'll just try to eat more.

>>38903680
Suck my dick

>>38903638
>Which still means per day I'd have to eat a lot more than pasta and rice
TDEE aside, shouldn't everyone?

>>38903691

Machines aren't great. Not only are you not engaging your stabilizing muscles, but they're actually more dangerous than free-weights.

With free weights, your body makes small, natural adjustments to your motion. With machines, you're locked into one motion no matter what. Might be fine initially, but the risk goes up when you start adding on weight.

Are you intimidated by the free weights? Start small and work on form.

>>38902865
what if I switch push legs pull for p/p/l?

Are eggs really a healthy choice for a dietary staple? I've been eating 3 a day recently, and I'm worried about the high cholesterol content. I'm not eating much with saturated or trans fats, I have no cholesterol or blood pressure issues, and I do plenty of cardio and am not diabetic/obese/etc. I'd like to keep it that way, are eggs going to jeopardize that?

I can't do squats because my shoulder is fucked and I can't have my arms up at that angle with the pressure forcing on my back, any alternative for this??

>>38903901
have you considered dumbbell squats? Or will those still fuck your shoulder up?

>>38903901
At that point its just time to accept your body is broken

>>38903926

Dumbells scare me more than the bar, at least with the bar I have a very structured motion my rotator cuff can follow. Anything can happen with dumbells.

>>38904042

I'm on the waiting list for surgery just wanna get by for the mean time

>>38899478
senpai pls go to doctor asap and get it checked.

>>38903860
would like to know this as well

>>38900410
go 5X5 (read the sticky senpai)
or do a split (you work one muscle group a day (or two ) for 3-6 days a week

I personally do Legs, Chest/Shoulders, Back, Legs, Arms/Abs, Back M-Sat. but the exercises in there are strictly for that muscle group and vary in sets and reps. This should give you a fair idea from the first 2 things mentioned.

When you first could 1/2/3/4 what were your 5 RM?

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Any medfags here?
Does 1/2/3/4 even make sense physiologically? Is it really a semi-accurate distribution of strength across those corresponding muscle groups?

Can't really imagine your chest + tricep being roughly 2x as strong as your shoulder + tricep, your legs being roughly 3x as strong as your shoulder + tricep etc.

Today while benching my left shoulder hurt a bit. What might have I done wrong?

does anyone have that one mirin' picture of a guy only from the waist down, just massive legs in leggings sitting when he is in a metro?

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/g/ here, not really but you get the gist.
Last week i had to move a heavy machine down and up some stairs, so i got help from a fit colleague. I had the cumbersome upper side that did not allow me to take a step without bending over to move it forward first and almost made myself a laughing stock struggling to carry the weight. While it was really the awkward side i had, the fact that i cant lift much still stands and im just projecting now.
I used to help people moving more and help out in the carpentry my dad works at and was used to being able to carry more, im kind of shocked and want to change that.
Im not looking to get ripped, hit up the gym or change my diet, im just looking for basic at home training to enhance my practical lifting capabilities so next time i need to move something i can turn the tides, giving my dickhead coworkers the harder part and proceed to ridicule them.
Any tips for a semi daily/whenever theres time workout? Like just buy some dumbbells and do pushups

i am doing power cleans, barbell rows and deadlifts today, what order should i do them in?

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>>38904514

>>38904514
why that combination?

>>38904597
i was gonna only do bb rows and deadlifts but i always end up doing power cleans on nearly every workout even if its just one or two lightweight ones cause i like them.

so i was like what the hell it works the back as well so i might as well do that one today

>>38904636
I would do dead first then cleans then rows

Have a gym buddy, but recently he has been skipping gym sessions, just straight up ignoring me on facebook while he plays WoW, goes to bed at 3am to skip gym the next morning, but claims he is just being retarded. Not sure what do.

I don't really care if he stays, but I don't know the logical argument which says that his absence is actually affecting my gains.

Any brief pointers on doing deadlifts properly?

Not too confident in my form and the only time i am able to go is at night when there are no staff there so i can't ask

>>38904862
https://www.youtube.com/watch?v=Y1IGeJEXpF4
watch some vids on form, film your own form using low weight compare

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New Thread - >>38905450

New Thread - >>38905450

New Thread - >>38905450

New Thread - >>38905450

>>38904686
i feel like i should have taken your advice bro, although i did do prs in both power clean (first) and bb rows (second). i felt incredibly burnt out during deads which i left for last. at least i didnt have to deload.

i initially thought i should do cleans first cause warming up for cleans would do a better job for most of my body than any of the others and bb rows second so i can use the time i row for my legs to recover just in time for the deads.

it kinda worked in the end, thanks for the advice though

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So im an idiot and i injured my elbow. Any tips to recover and prevent injury? Its close to the lower boneand the bicep. I only feel pain if i try to do chins or push ups.