QTDDTOT

>>38932987
How can I tone up my body? I dont want to get big or anything, I just want a 6pack.

>>38933007
if you want sixpack then do abs, the more you do the quicker youll get em

>>38932987
What fruits go well with oats (either raw or porridge)? I know that dried fruits are a common choice, but if memory serves, /fit/ has some sort of issue with dried fruits.

>>38933030
Most dried fruits have sugar added to them, which is why I would imagine /fit/ hates them.

Personally I love raspberries because you can buy them frozen and they mash easily.

Due to suffering some serious lower back problems I can't deadlift. What is the closest alternative to deadlift? I mean one can do leg press instead of squats; although it's not as good as squats in terms of overall effectiveness, it's safer. But I can't come up with a similar thing for diddy. Do you have any ideas?

Femanons of /fit/, how would you feel about sitting on your bf's face?

When i imagine my future gf she's gonna have a nice juicy ass and a fat thicc puss, but would it be weird to ask her to sit on my face with it?
I dont want her to think im weird or make her feel uncomfortable while shes sitting on my face so what can i do to make it enjoyable and not weird for her?

>>38933059
What kind of problems? Back pain can usually be solved by deadlifting and plenty of people deadlift with herniated discs. Just start with a weight you can handle and then slowly increase it each deadlift session,

Okay guys so i am going to the gym for the first time after 1year of calisthenics. I will follow greyskull lp but i dont know at what weights should i start. I am not a complete beginner so should i test or start at empty bar?

>>38933007
10000 situps

>>38932987

What do you guys like to do on rest days?

>>38933193
1. add 10lb to bar
2. lift, if successful go to 1, if not go to 3
3. deload a little and use that weight for sets

>>38933026
I already do 10 crunches daily before bed, is that enough?

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>>38933204
Masturbate and think about lifting.

I've been lifting for close to 7 months but I didn't see much results until I did all 5x5 for the last 5 months

My progress has slowed to a hault and I thought it might be a plataue but I've gone up 5-15 on all my excersises in the last month.

Which is pretty alow linear progression for a month imo

I would consider my self close to intermediate by now and I was looking at changing routines

While looking at the sticky I noticed the majority of the intermediate routines still focus on the big lifts and strength.

Should I go ahead and try 5/3/1 or at this point veer away from strength routines?

From what I've gathered you won't see much for results if you start training for aesthetics but with a strength base you will

I'll pretense this with "I know I'm still not very strong" but my stats are (5x5;1x5 daddy)

6"3 152lbs
Squat: 155
Bench: 115
OHP: 75
row: 105
DL: 175

I still want to lift heavy but I also want aesthetics without being in the gym past 2hours

>>38933235
TM or PPL if you wanna go intermediate routines
Realistically, you can easily follow a beginner routine until 315lb deadlift if you EAT MORE YOU DUMB SKELE.

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>>38932987
Where do I read the sticky?

I feel a real pinch crook of my left elbow during OHP, specifically while lowering the weight back down. Is this a form issue or a physiological issue on my part?

>>38933248
Diet is something I've been working on for a long time, I think I found something that works for me since I've gone up 3~lbs the last two weeks

Before that for a month I was fluctuating in weight but I've been eating ~500-700 cal more and more consistently and seems to be working I'll have to judge by next week and possible adjust

I'm starting with reverse chin ups as I'm a weakling. I sort of jump up to height on the pull up bar at home, then do short reps of chin ups. Trying to keep good form. Is the area near my lower ribcage supposed to hurt a bit though (upper abs)?

>>38933291
try to aim for only 1lb per week. You don't want extra fat if you can manage to avoid it.

>>38933302
reverse chin ups are literally just jumping up and trying to hold yourself at the position.

>>38933030
Whenever I have bananas at home, I always cut one up and throw it in my oatmeal. Tastes niiice

>>38933204
This >>38933233
Also stretching and shiet

Assuming I'm lifting for a fitness model or aesthetic physique, would a 6 day PPLPPL split be a good option as I'm trying to squeeze out strength gains as I get to 10% bf.

>>38933235
You're progress has stalled because your are weak and aren't eating enough. Your program isn't the problem.

>>38933276
Could be both really. Speak to a PT or physio

>>38933454
If you get enough volume in each week and the cut doesn't affect your recovery too much then yes.

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/fit/ help me figure this out.

About a year ago I was trying to lose weight for the first time ever but doing it really lazily. I weighed most of my food, but often underate. I would get between 1100-1400 calories a day despite a recommended 1600 cal diet. Also probably overate carbs. Throughout weeks, I didn't really lose any weight. Asked around, got told I was overeating, told I was lying, etc.

One guy suggested that I try eating at maintenance for two weeks and then attempt the deficit more strictly. I did this and, lo and behold, I started to lose weight.

What's the science behind this? I'm experiencing something similar now and trying it again.

Getting towards the end of my linear gains on a novice program. If I'm a narcissistic faggot and want to switch to hypertophy will I still be able to go up weight at 8 reps and occasionally do sets at 5 or do I have to reprogram.

Read the chapter in Practical programming but I'm dumb and my head is spinning.

Does cardio really help weight loss???

i mean, wehn i do the numbers it didnt seem to help much, jogging 30 minuts 3 times x week its like less than 200 calories burn per day, sounds like little but ive had good results losing weight while doing cardio is there any other factor about cardio that helps weight loss besides actual calorie burrn?

i'm really hungry (on keto right now) and i only have 200-300 calories left for the day. It's only 5:47pm and I usually go to bed between 11pm and 1am.

Should I try to go for a run so I can eat more (I have never run before) or should I just accept my fate and go to bed hungry?

>>38933068
I'm BMI 19 and I would still feel like I was crushing you, it would be too distracting. Just mush your face in me while I'm lying down.

>>38933809
3 times a week from what I can tell would be the minimum for weight loss.

But why not lose another 600 cal a week and strengthen your heart?

how often is it advisable to take a day off from a certain split? I.e. If if do 3 splits a week, would it be "ok" to skip one specific split every few months? Assuming non-injury/sickness

Im feeling worn out between gym and work stress, motivation is hard

>>38933894
but i mean, does cardio help weight loss in any additional way besides the actual calorie burn?

>>38933928
Don't skip

>>38933930
helps you keep your bf% down which means you burn more calories for your weight

>>38933607
no one? is this really a phenomenon specific to me?

How do you guys plan your meals out for the week?

How do I make sure i'm buying and not wasting food

>>38933965
Im trying but I can't stop making excuses. I-its only leg day

>>38934139
If you're going 3 days a week wouldn't every day be leg day?

>>38934150
My splits are biceps/chest + some cardio, triceps/back + some cardio, legs/shoulders/DL

I could do some legs on others days

>>38934099
I did it with trial and error to find what works best for me, smaller meals 4 times a day is my preserence
Then spend a day making the meals and see if they're large enough and fits your Cal's

Then take everything you made that day and multiple by 7 and cook it.

I only meal prep for 2 of the 4 meals of the day (my chicken)
My other meals are quick so I make them daily

I'm 5'8.5" at 18. My dad did most of his growing at age 20 is now 6' just wondering if the age you grow is genetically influenced

>>38934169
You'll feel better after you go, you'll have more energy and won't feel like shit for the rest of the night.

It's just an hour or so
Let's goo

>>38934198
>Only an hour
My leg days are at least 2 hours, if not 3.
You are right about not feeling like shit, although the work week grind looms ahead

>>38934237
The longer you wait the worse tomorrow will be and the less time you'll have to jerk off

Apples and grapes - legit fruit or just sugar?

>>38934261
Fruit is basically just sugar, but that doesn't make it unhealthy.

>>38934197
you could hit a growth spurt but likely your height is done.

>>38933836

Go for a run, but don't use it as an excuse to eat more.
Eat some celery with a small amount of cream cheese

>>38934257
Thanks for the help
Im going to go suicide by squats

My grip is losing strength!

I used to deadlift 1x5 265lbs with no problem, tried to do 275 but lose my grip after the 3rd Rep, after failing for a month, i deloaded to 245 and again, failed after my 3rd Rep, deloaded to 230 and AGAIN, failed after the 3rd Rep

I know the problem is my grip strength, as I don't feel a lot of struggle on my back/legs with 275 in the first 3 reps, but this thing keeps happening after that.

I do some grip excercises like farmer walks (same days as DL), hammer curls and wrist extensions

I keep adding weight to My C&J and Squats but DL is the only excercise i "lose" strength!

What can I do? /fit/? Should I say fuck it and just do 1x3?

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>>38934023
>>38933607
Last bump, please, anyone

>>38934383
Bump

I want my GF to have a thick and hot as fuck body, which excersices should she do for the Upper body without looking like a man or "squared"?

I only have thought of this:

Squats
Deadlifts
Planks
Calf raises

Maybe Power Cleans?

>>38934402
Whenever I've seen this explained it's usually hand waved away with "hormones". It's more realistic to assume that people aren't counting their daily pack of game, the cream in their coffee, the oil in the pan, etc.

Even weighing your food isn't 10% accurate due to variations in fat marbling and such.

>>38933607
its literally against the laws of physics that you shouldnt loss weight if your energy intake is lower than your energy expenditure

if this is really your case contact a physicist and youll become famous

>>38934454
just get a better chick, theres no excersise for tits

>>38934518
That's the thing that confuses me. I know I should be. It sounds like a fatties excuse but I seriously do weigh and measure everything. Beyond that I limited my intake to 1200 a day because of the logic that I must be eating too many.

Also doesn't explain my issue from before where I ate at maintenance and started losing weight linearly.

Why are the veins in my left arm showing more than my right

>>38933266
It's the first thread when you open fit

>>38934549
its really simple
either you made a mistake or physics as we know it is wrong.

if youre that sure really go talk to a physicist and try to participate in a study under controlled condition, maybe you are breaking the laws of physics, who knows

>>38934587
masturbatino technique

>>38934642
How do I fix I switch arms

>>38934665
it was a joke you inbreed mongoloid

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>>38934602
what's a thread?

>>38934681
How to fix

>>38934529

While I agree with you, this issue can be fixed with plastic surgery

The thing is, my GF has a godlike hips/waist ratio so i want to exploit this with Squats and deadlifts.

BUT, i don't want her to look like a T-Rex so im looking for some Upper body excercises for simmetry.

I don't want rows,bench press, curls, pull ups , etc; why? Because i remember a girl in my gym that had a Great ass and legs, but she started doing those excersices and now she looks more Manly instead of athletic/sexy fit.

Also, i don't want her to do side crunches because i know she Will lose her waisr, just like the Victoria Secret angels.

>>38934713
>this issue can be fixed with plastic surgery
no it cant

theres a difference between natural and plastic, and the body knows

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>5'11
>144lbs
>no abs
>considering abandoning this cut, bulking, and hitting abs hard

Should I?

>>38934785
Yes. 140 pounds is danger territory for that height, stop fucking cutting.

Abs are a muscle and have to be there to be visible.

i think starting strength is a shit program for beginners, and they'd be better off doing some phat or something.
but i dont have any evidence to support my theory, also not a question

why would anyone do starting strength when all the before and after pics look like complete and utter shit?

>>38933216
Maybe 10 sets and 20 reps every two days.

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>385 bench
>315 squat
>145 ohp
>bench still at fucking 175
All are for sets of 5, and I'm not cheating on form. Why can't I get my improve my bench? I do accessories, I eat right, all my other lifts are going up, I've tried volume, amrap sets, low vol high rep, etc etc. My chest isn't flat either, people smaller than me can do 225.
This is so fucking frustrating, any ideas?

>>38934822
I mean 385 diddly.

>>38934785
You should have stopped 30 pounds ago

>>38934829
155 is a good round weight to be at 5'11"

Source: I'm 5'11" and fat at 175.

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>>38934803
>danger territory

I-I am looking a bit gaunt. Did I accidentally give myself body dysmorphia?

>>38934815
To build a strength base. Notice that ss is meant to be run for a few months, not 6 years. Kill yourself.

>>38934633
youre honestly an idiot. your body can adjust when youre eating insufficient calories for a longer period of time and restrict your metabolism significantly.
this has nothing to do with breaking physics since his body could be attempting to reduce calorie expenditure wherever possible
i hope you die

Any tips/tricks to using a gym-grade fitness bike for a beginner?

Not sure where I should start at, nor how much I should start ramping up.

>>38933059
Do pilates until your back is fixed or at least start doing planks, and side planks i herniated a disk 5 years ago but a whole bunch of planking and deadlifting and now I diddly 5 pl8

>>38934849
I've been dieting for 7 months...I started with pretty good weight loss at a 750 deficit and went from 205 to 182 in 10 weeks. I started stalling there, lowered my intake by 100 calories. After a good 2 months of no progress I lowered calorie intake again to 1200 and haven't had any progress, that was 3 weeks ago.

Have I fucked myself?

>6'1"
>145 lbs
If I gain some muscle, will I stop being so cold in everything below 80 degree weather?

>>38934838
Possibly, but the proof is in the pudding. Do a bodyfat% measurement and see where you're at. Abs start to be visible (without flexing) on most people at 12%. If you are that low and can't see them bulk up.

>>38934852
Don't. Fitness bikes are worthless compared to running and real bikes.

What are some good ab lifts to do on rest days?

>>38933607
>bout a year ago I was trying to lose weight for the first time ever but doing it really lazily. I weighed most of my food, but often underate. I would get between 1100-1400 calories a day despite a recommended 1600 cal diet. Also probably overate carbs.
If you didnt lose weight you must have been
>Throughout weeks, I didn't really lose any weight. Asked around, got told I was overeating, told I was lying, etc.
you were
>One guy suggested that I try eating at maintenance for two weeks and then attempt the deficit more strictly. I did this and, lo and behold, I started to lose weight.
amazing
>What's the science behind this? I'm experiencing something similar now and trying it again.
thermodynamics, nutrition, arithmetic

>>38934815
Go outside bro 98% of our species look like absolute shit and always will SS is a recommended program because it is easy to follow and effective

>>38934934
Rest 1xf

>>38933866
P-pics?

>>38934822
how long did you try volume, amrap sets, low vol, high rep etc etc for? Pick one do it for 4-8 weeks
Your form may be no good
Get a spotter for the lift off lots of people set up with perfect form then lift off and immediately break form

anyone do yoga on off/rest days? Looking for something new to try, pls recommend

Im usually tired and unmotivated to do much on my days off. I have a lot to get done usually but i just lay on my bed on my phone or nap. Any suggestions to get me motivated/energized /fit/?

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So I read the sticky and calorie calculator stuff.

Currently going for a 500 kcal deficit while continuing my SL 5x5 routine + 3 days cardio (30-45 minutes, variable intensity) and ab work. Otherwise my lifestyle is pretty sedentary besides walking 20 blocks or so every day and standing up for a couple hours while teaching class.

My question is: should I pick "sedentary w/little exercise" or the "3 days a week light exercise" multiplier on fitnessfrog/scooby calculators? should I go for a "moderate exercise" multiplier?

Help me bros.

>>38933866

D U B L I N
U
B
L
I
N

>>38935390
Put no exercise

Do black guys get fit faster or easier than white males?

>>38935390
Yeah, choose no exercise. The calculators huuugely overestimate your TDEE. Honestly I have no idea why someone hasn't replaced them with a better formula, or why people really use them at all, except in the case of absolute beginners.

>>38932987
Thoughts on almond milk?

>>38935311
I've done TM for about 2 months, then did no routine but still gym, now switched to PPL - all lifts went up decent except bench. So currently I do 5x3reps for bench, then amrap at 80% along with accessories on Push day.

>>38935443
because estimating how many calories you burn via exercise is nearly impossible without knowing the precise specifics per individual.

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>A and B splits
Can I train nothing but arms and get gains by breaking my week into nothing into A and B splits?
>A day: Pull ups chin up curls hammers shrugs, OHP,
>B day: Benches narrow-benches tricep pushdowns dips flies and skull crushers push ups

>>38935476
I am implying chest as well
>I am also implying i'm not doing 8 hour arms for serious mass gainer.

>>38935476
>>38935497
>I am also implying no 16 protein shakes
https://www.bing.com/videos/search?q=8+hour+arms&view=detail&mid=F95854A7C19163051F2DF95854A7C19163051F2D&FORM=VIRE

Are ECA stacks still (according to latest research I mean) relatively safe to do? What if I add some 1.3 DMAA?

>>38933866
>>38935307
Pls respond

>>38935531
I'm currently on ec. I dont even feel it anymore butnive lost 19 lb since starting mid august. Kills your appetite like no other but thats it. You get the shakes from not eating. When that happens, eat

So I broke my DYEL PR (175lbs) deadlift on friday, and now my back feels like it is about to split in half. It is does not hurt so much I am consistently wincing at it, but I findit hard to walk and stand up.

Should I just embrace the pain and workout monday, or should I give it another day or two rest incase I accidentally fuck up and kill myself?

How do you develop serratus muscles like those super aesthetic guys like zyzz have?

Is it just about doing your basic compound movement and low bf, or is there a need to work out my abs and sides specifically?

>>38935645
Get cut, do dips and presses

>>38935662
So low bf and basic SS shit? sweet. Thanks

For the past week, I've cut down my sugar intake drastically and lost a lot of weight, and ate much healthier in general. For breakfast, I typically only had a bowl of oatmeal and coffee with no sugar. For lunch, I had a sandwich with an apple. For dinner, I had either pasta or chicken, and ate some fruits or vegetables whenever I got hungry.

I've felt pretty damn nice until yesterday, when I had the insatiable urge to eat as much as possible - especially sweets. I brushed it off as my cheat day, but it carried over into today, and I overate and now feel like shit. My question is: Is this a normal thing, or is it possibly because of a caloric deficit of some sort? Feel free to call me a dumbass if you'd like.

>>38935574
Rest. Is it muscle pain or worse?
>>38935645
Low body fat.
>>38935837
It's will power.

for the life of me I cannot progress in OHP at all I've been stuck at 85 lbs for like 3 weeks

Could it be my form?

>>38935531
It gave me anxiety and paranoia. I wouldn't do it.

>>38935645
low body fat and gear

Anyone have any good earbud recommendations? I'll probably be asking on /g/ as well. I have some over-ear headphones but when I'm working out (either lifting or running) I feel like my head gets really hot and sweaty underneath those. I like my ears being able to breathe.

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considering using this ppl routine from plebbit, would it be ok to add a couple of exercises during push day? 5 seem to few for an advanced routine, maybe flat barbell bench and some shoulder accessory, also what about deadlifts during pull day?
Keep in mind I wont be dedicating a full day to cardio because that's retarded and I will probably have to skip the second leg day due to work, so this means I'll have at least one day off

Good list of healthy foods? (Not trying to bulk up, trying to be healthy.)

Been following the Harvard Eating Plate, which has made me feel really good but doesn't give a whole lot of suggestions.

Yes, I *have* googled it, but most of these sites are bullshit Buzzfeed-esque shit that recommends cottage cheese on toast.

>>38935927
OHP is hardest lift to progress. Do dumbell OHP, flies, etc as accessories.

>>38936019
>no ohp
>no bench
>no back squat
>no dl

>>38934257
I did it. I still feel angsty and like shit, but at least I can say I went to gym. Thangs mang

>>38935902
>Is it muscle pain or worse?
Muscle pain, pretty sure. I had some godly concentration that day, somehow I managed to up my PR my 20 lbs, which probably fucked my back.

I mean, I'm on SS and doing OHP, Squat, Pull ups, Pendalay row on monday, it shouldn't tax my back too bad, right?

I just feel so weak willed if I give up because my muscles are spoiled like some 5yo shit head.

>>38935837
I had this happen to me earlier today with the sweets. I ate a fuck ton of fruit, and it mostly cured it. It's still lingering, but it's nowhere near as bad as it was.

I keep a bag or two of frozen fruit in the freezer to gnaw on. A nice treat. If you can get a berry mix (blueberry, blackberry, raspberry, strawberry) you will have a nice variety with every flavor -- sweet, mild, different, and sour. It works for me and I hope it works for you.

>>38935837
Forgot to mention

1) I recommend berries because they're pretty darn healthy.

2) The fruit mix is a great idea. If you eat an apple a day, great, but a different fruit every meal is better. Different fruits every meal is way better.

3) Look at the harvard eating plate. Makes you feel amazing.

>>38936100
Do lighter deadlifts if you want, and I'd probably switch pend row for T-bar row or chest supported rows on a bench if you prefer resting your back instead.

>>38936040
even when I'm just supposed to be doing SS?

>>38936033
chicken and veggies my dude.

If you're not bulking, try not to eat many meats and eat vaguely vegetarian. Enjoy a cheat meal once a week and do some hardish cardio and you'll be skinny and feel great.

>>38936158
Oh right. Do dumbell OHP after your normal OHP if you stall.

Protein shakes make me feel a little sick for about 5 minutes and I need to take a dump about 10 minutes after starting. It's especially bad if I have a shake for breakfast.
I thought it was a sweetener or something so I tried a different brand that had a completely flavourless option.
First one I tried was API Whey Elite (Vanilla)
Now I'm using Ultimate Nutrition Prostar (Natural) as advised by my trainer
I usually shake it up with low fat milk
Might be the powder I'm using I don't know, what could be making me feel sick and shit away my gains?

>>38936132
I guess that makes sense, yeah.
Will do, hopefully my back is less fucked by tommorow.

>>38936017
I just bought these and they're awesome.

https://www.amazon.com/Cablex-Headphones-Cancelling-Sweatproof-Smartphones/dp/B01KHFFROG/ref=sr_1_4?s=aht&ie=UTF8&qid=1475458698&sr=1-4&keywords=earbuds+bluetooth

What is a good protein supplement to start with for someone who has never had protein shakes?

>>38936164
Forgot to mention, trying to lose a bit of weight and do plan to work out soon. Lean protein is good for losing weight iirc.

>>38934383
Switch to alternate or hook grip when your double overhand fails, then once your deadlifts are done drop to a weight you can DOH and do a few lockout holds to failure.

>>38936171
alright good shit I'm going to try this on my next workout day

I'm a small female on a cut.

Should I be eating less than 1400 calories? I feel like I'm being indulgent and lazy.

>>38936175
I've had this happen too. Protein shits are pretty much inevitable afaik.

IMO the best advice is to just to eat something solid instead. When you get home, cook some eggs or chicken tenders (neither take long -- just turn up the stove) and hoff them down as quick as you can.
Considering the price of protein and milk it will probably be around the same cost too.

I'm starting a cut and was thinking of also doing a period of lighter weight / more reps. Is it better to lift for hypertrophy while on a cut or to lift for strength (higher weight / low reps)?

>>38936191

Just get in the gym as soon as possible. Just lift around for now and see what feels good. No point in not getting into a rhythm since you'll lose weight doing it. Just make sure it's mostly cardio (like run 2 miles interval style. Walk run walk run and sweat your ass off) then if you still have energy do some basic stuff like curls and chest presses. Use the machines if you don't know what to do with the weights. Eventually you'll want to learn more about it and get into the actual free weight section.

The best way to get involved is to dive in my friend.

>>38936229
If you're a man lean bulk senpai.

But hypertrophy. Your strength is going to go down in a cut and itd be a bad idea to try to keep up that strength since a cut is for the aesthetics anyhow.

>>38936186
Any vanilla whey concentrate. Save the whey isolate for when you get used to drinking chalk residue without throwing up. Add fruit if concentrate is still too much.

>>38936219
Height/weight/activity? TDEE?
>>38936229
Cut = low reps high weight.

>>38936256
5'8'', 125 (I'm a ballerina so I need to cut to a performance weight of between 115-120, I know it sounds skelly but it's part of my career)

I dance about an hour per day, and my TDEE is estimated with different calculators from 1600-1800 per day but I'm averaging about 1400 daily.

>>38936228
Chicken tenders aren't a thing in Australia, I do cut up and bag a lot of chicken breast though
Eggs are about $5 - $6 a dozen whereas the protein I have now cost me $70 so it may not be the same price unfortunately
I just had an idea of trying the protein with water instead of milk, I'll see how that goes

Also is it normal for protein shits to build up so damn fast? I went from normal to waddling to the bathroom in less than 5 minutes (1 scoop, banana and some blueberries)

>>38935574
I can't say what to do about the pain but once you get back to lifting I suggest filming yourself for the next few DL sessions to make sure your form isn't shit.

>>38936276
I mean if that's what it takes to drop the weight. Consider doing a bit of extra cardio on an elliptical instead. That way you won't have to fix your diet and you may be able to increase endurance.

I say elliptical because treadmills can be hell on your knees so for the sake of longevity, try out either that or the cycle machine.

>>38935927
For the millionth time, increase your fucking
V O L U M E
O
L
U
M
E

YOU GOTTA PRESS MORE TO PRESS MORE CMON

>>38936309
Thanks, good idea. I've completely cut out grains (low carb right now to drop as efficiently as possible) and the thought of eating even less is so unappealing to me.

>>38934294
>Fruit is basically just sugar, but that doesn't make it unhealthy.
How?

>>38936333
it's got vitamins and shit. Also carbs and relatively light in calories. It's not pure sugar, it's enhanced sugar. Can be enjoyed in spurts, but probably shouldn't be eaten excessively.

>>38936326
I'm just following SS as specified man

it doesn't say anything about increasing the volume if you stall. Thanks for the response though

>>38935902
>>38936111
>>38936126
Thanks, I should be able to push through it now.

>>38936327
do low resistance as you don't want to gain any muscle weight from the cycle machine! But it'll be a good way to switch it up from the usual and put stress on a different body part. I would do an A/B thing, like one day elliptical one day cycle and every 5th day take it easy and do some yoga.

>>38936276
Sometimes I wonder what it's like for well off sane people to eat like 2/5 of what I do daily. That must suck.

>>38936288
Holy shit, $5-$6 for a dozen of eggs? I can get eggs for $0.65-$1.37 AUD in US.

And yes that's happened to me before, literally instant shits. I think the protein powder or milk just forces a lot of fluid to go to your bowels.

>>38936333
Fiber
Vitamins

>>38934690
Damn she thicc

>>38936382
At least veges and fruit can be cheap as hell. Dunno if it's the same elsewhere but a pound of oranges is like $1.6
All in all living /fit/ isn't cheap and it sucks ass

>>38936434
Also it's not something i have to worry about right?

>>38936434
Know the feel, mate. As a Canada fag, everything is so fucking overpriced.
Getting a good 2 chicken breast for meal prep is like 7 fucking dollars, its killing me from the inside.

>>38936690
Oh fuck that's so much
I'm so sorry Anon

How do you deal with protein farts? I just started a jug of body fortress I got on sale off amazon and it's giving me the worst bit of farts all week. Never had any issues with Kaizen or even Six Star

>>38936694
I swear to fuck, I hope that US presidential election don't fuck up the NA economy.
It is expensive enough, I don't want to deal with the prices going up two fold.
Not to mention, there will be some dumb americans who will immigrate to canada because they think this country is sensitive towards their 'feelings' unlike that mad man trump.

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Redpill me on fat gripz

So I've been experimenting with routines lately but still having trouble finding one that I like the best. Right now I'm choosing between either a rigorous 2 days on 1 day off type or workout routine or a more strength training based day on day off cycle.

>>38937070
What are your goals?

How the fuck can you find the time to eat 3500 kcal a day?

I'm in uni at the moment and I'm 6'2" 170lbs so I'm a skeleton, and I'm having a rly hard time getting to the dining hall enough especially on days when I have like 3-4 classes

any tips? I live in a dorm so i can't really make my own food

>>38937164
1000 calorie breakfast before classes start
pack lunch - 500 calories
another snack after working out - 500 calories
eat when you get home 1000 calories
protein shake before sleeping - 500 calories

Anons, I have a question. I'm trying to start Starting Strength, but my local gym is beyond full and the station that I'm always trying the get on has, like, a 10 wait line. Is there any kind of alternative exercise to replace squat/bench or should I just wait in line/do bodyweight?

Any good 4 days a week programs for beginners? Wanted to do Candito's Linear Progression but since you only tend to set PR's once a week I figure I would wait a few months before doing it. Three times a week with stuff like stronglifts is nice but I have a lot of free time to I'd like to do some more.

>have lumbar lordosis
>am doing stretches to fix this
> also doing SS
Should I go easy on the dreads? And how do I counter the tightness they cause in my lower back?

>>38936049
exactly, I was planning on adding ohp and flat bench to the push day, back squat should be changed for from squat with no issues and you can add/swap DL for something in pull day

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I'm 5'11, 150lbs (down from 185 last year) and I lift 3x/week.

I want to get up to around 160-165 so I increased my calorie consumption from 2100 to 2500 but depending on what site I go to, they tell me anything from "that's your TDEE" to "you will weigh 180". What the fuck? Am I just supposed to go by trial and error?

If i lift and do weights, will i naturally lose some bf?

What are the healthiest food/drinks that will keep me awake all day long. I didn't sleep at all this night.

>>38937708
yes

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>>38936017
https://www.amazon.com/Bluetooth-Headphones-Playtime-Microphone-Sweatproof/dp/B01H03CN5O/ref=sr_1_1?ie=UTF8&qid=1475469824&sr=8-1&keywords=aukey+arc

I have these. Fucking awesome for $20. Comfy wrap around ear design makes sure these things don't fall out. And the cord doesn't dangle all over the place, it sticks to the curve of my neck. Even with the remote, can't even tell it's there. It also gets great battery life, and has excellent sound quality for the cost. Bonus it has a mic and noise cancellation for improved isolation + sound quality (this coming from a guy who normally uses AKG cans at home)

Which of these compounds are useful and not a meme?

Adrafinil
Cdp choline sodium
NOopept
Nsi189
Sunifiram
Tianeptine
Mk677
Cardarine
Ostarine
Yk11
Sr9009
Rad140
S4 Andarine
ITPP
LGD4033

I got a box of quest bars for free (double choc) and holy fuuuuck they are disgusting, the taste makes me grimace..
If i dont microwave it, its hard as fuck. If i microwave it, it still tastes terrible.
Is there anything else i can do with it other than throw it away/(ive also given some to some friends as well and they think it tastes... not that great)

>talk to grill
>suddenly raging boner, there's no talking it down
wat do? [spoiler]I was always shamed growing up by my mom and now I'm a 24yo virgin who's scared of women ;_;[/spoiler]

>>38937284

Try going in at a different time? There are no good substitutes for bench/squats

>>38936207

Sad thing is, I use the hook grip!

but, you mean use overhand until it fails and after that use hook grip, right? Thanks, gonna try that!

Also, what does DOH mean?

>>38937841
Briefs or boxer briefs.

>>38937332
Goals?

>>38937708
If you're eating at a deficit, probably.

>>38938030
If you're failing with the hook grip then perhaps youre not using it properly. I find that if I don't have my thumb wrapped under the bar that I don't get the benefits.

>>38937332
ABxABxx

A
Bench 3x5
Chins 3xF
Squat 3x5

B
Press 3x5
Chins 3xF
Dead 1x5

How do DIY Fat Grips (styrofoam tubing) compare to rubber grips? I don't feel like dropping $40 on two pieces of rubber.

>>38938082

Or he's not sufficiently chalked. Hook grip really suffers compared to mixed if you aren't willing/able to chalk the shit out of everything under pressure from the bar.

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>>38938082
I do it like this

When i grab the bar, i do as pic related AND roll the bar , maybe is because of that?

>>38938097
Sadly my gym stopped buying chalk

>>38933928
http://www.bodybuilding.com/fun/russ24.htm

Lower back pain after squatting.

What am I doing wrong?

I have noticed that when I Bench press, sometimes i feel one side heavier than the other one or that i'm pressing unevenly, even when I grab the bar at the same distance

Why does this happens, is it because of my right winged scapula, or does one of my pecs is Weaker than the other one?

>>38938213
Squats

>>38938220

Probably the scapula.

Which you really should see about trying to fix. A winged scapula doesn't really play nice with benching.

>>38938030
>DOH is double overhand

>>38938119
Bring your own. If you won't do that, mixed grip might even be better than hook grip without chalk.

>>38938213
Probably bending your lower back at the bottom. Re-evaluate your technique.

>>38933030
Try roasting some fruits in your oven.

>Cut a couple peaches and apples in half
>scoop out the pit/seeds
>Lay them flat-side down on small piles of brown sugar, butter, and a little bit of cinnamon
>bake for 20min at 450 degrees

voila. save in some tupperware and you have amazing spiced apples or peaches to put in oatmeal. It takes a half hour and tastes awesome.

I also put dried cranberries or raisins in.

Best way to fix bicep imbalance?

>>38933068
If you don't want to outright tell her that's what turns you on, start in 69 and then make her stop blowing you and have her just sit while you eat her out.

Just had my weigh-in and I dropped from 81,8 kg to 80,2 kg. I'm a 181 cm bloke who eats 1550 kcal a day and does 35 mins of cardio plus weight training (only started training a month ago) three days a week; normally that puts me at about 1 kg of weight loss a week. Is it a problem that I lost 1,6 kg this week? I'm fairly certain none of it's water weigh; am I already losing gains or is this acceptable incidentally as long as I make sure I eat at a normal deficit from now on?

>>38938361
Squats obviously

>>38937542
>Am I just supposed to go by trial and error?
Yep. TDEE calcs just get you in the ballpark. Track cals/weight and titrate to effect.

How to tell if a generic bulk protein powder is quality and not full off fillers?

http://www.bodybuilding.co.nz/nutrawhey-flavored-nutratech.html

>>38938449
That's a better question for google, m8. You can probably find way more info that way than here.

>>38938382
start weighting yourself daily and learn how your weight reacts to salt/water/...

Land whale in recovery here. I'm down 60lbs with like 80 more to lose. I want to build functional strength esp in my upper body. What do?

>>38938059

Just general strength gains until I get somewhere close to intermediate.

>>38938449

If it doesn't have a good rating on labdoor I wouldn't trust it.

>>38936288
chicken tenders are a thing in Australia they sell them at coles and woolies m8

I just ate at maintenance for the first time in something like 8 months.

Why do I feel sick? I didn't eat anything processed and only went over on carbs by like 20 grams.

>>38933235
>those lifts
>seven whole months

Jesus dude go on a crash bulk

>>38938684
What's a crash bulk?
I was doing a brosplit on no diet change before sl5x5
Im starting to think I shouldn't count that time
Not that it makes up for my shit stats on 5x5 sl for 5 months

>>38938700
did you even bother reading the sticky when you first started lifting 7 months ago?

>>38933235
>7 months
>sublmao2plaet deadlift
literally how

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>>38938721
>Bulk
>Cut
>Maintenance
What am I missing here

I don't do any rowing in my routine (I do deadlifts at 75% of my working weight 3x5 instead). Is doing 5x4 and 1xAMRAP with chin ups/pull ups every workout enough for my lats?

>>38938806

Probably.

You'll be seriously lacking in rhomboids and middle traps though.

Will I ever make it without a good sleep schedule? 3 days a week I get home at 11 ( still have to shower and eat ) and have to wake up at 6. Also have general sleep problems

Every time I make good gains on the squat I'll always linger at the same weight for a while and simply forget how to properly squat

My body aches after I squat and I'm starting to despise the movement

My deadlift is going steadily and is a fucking plate ahead of the squat

My bench is nearly my squat

>>38938510
good tip, thanks m8

>>38938834

Thanks for the quick reply. Cheers.

Should I even bother lifting if I'm not going to juice?

>>38938861

Probably should work on your form/poor mobility.

>>38938943
No

>>38937376
Try to minimize the amount of lumbar hyperextension you have when deadlifting.

>>38937744
Black coffee.

>>38938943
>lifting for muscular growth
not gonna make it

>>38938534
Start lifting. Strength is strength, if you want to practice handling awkward objects as well look for a strongman gym.

The sticky says 1.5g protein per lb of bodyweight when cutting, so for me that would be 237g of protein, do the rest of the macros i get not matter in numbers as long as im under my TDEE or what?

>>38939042
Cont. how do i learn how many grams of each macro i need?

How do I get some dried fruit which doesn't have sugar and other gains goblins added to it?

Two things:
1) How can "dietary fat is not equal to bodily fat" be true if "abs are made in the kitchen"?
2) Why does milk get so much praise here? It's got a scary amount of saturated fat.

>>38939070

Dietary fat is just calories. If you eat high fat but you're active and your intake is below your calorie requirement, you'll lose bodyfat. If you eat no dietary fat and your intake is above your calorie requirement, you'll gain bodyfat.

>>38939070

Its really easy to drink a cup of milk, with some chocolate syrup even, vs eating food.

I mean this in the sense if youre eating many many meals per day. on a real bulk youre going to feel so full you can go the next day without wanting to eat even once but you need those proteins. So u drink some milk.

I'm doing SS, worked out two days ago and I'm still having aching pain in hamstrings/quads/glutes after squatting.
Should I go today anyway or rest until tomorrow?

>>38939098
Go anyway. You're sore because your muscles aren't used to it.

How do i figure out macro percentages for cutting/bulking etc. and how much of each macro do i need?

Should I buy the StrongLifts app or just use the free version?

How many grams/pounds should i be loosing each week when cutting?

Im fairly fit, not a fat ass in any regards. But i noticed while at work that my left foot and knee are always in constant pain. My right leg is perfectly fine. It feels like its inflamed.

Is this arthritis?

Two questions.

My chest is showing signs of asymmetry. When I do my bench presses, I notice that it is easier for my left side to lift the weight. I have to consciously think about pressing with my right side to get the full power, so to speak. What can I do to fix this?

How much weight should you be lifting before you can get into volume/hypertrophy work? My upper body is severely lacking in size, but I am still (slowly) progressing on my bench and press.

>>38939042
>>38939048
That's a bit outdated. See http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/ . And you really only need to hit your protein number, and getting some carbs and some fats, the ratio doesn't matter too much, unless you are doing keto (low carb).

>>38938861
Squat more if your current work volume isn't enough to keep progressing.

>>38939070
Fat is just a macronutrient, a high fat diet with a caloric deficit will still let you lose weight. A high fat diet in caloric surplus won't affect how much lean mass vs body fat you gain.

Abs are made in the kitchen because you need a low bodyfat for them to show. Getting a low bodyfat is 90% a result of your diet and eating a caloric deficit.

Milk has decent macros, high protein and fat is good for you. Low fat diets can have negative effects on hormone levels. Saturated fat isn't really that bad for you.

Milk is also good for skellies looking to gain weight since it's easier to drink your calories when you have food habits which have led to a suppressed appetite.

>>38939098
The more you workout the sooner you'll get over DOMS

>>38939112
Figure out how fast you want to cut and work out your calories for each day. Work out how much protein you need based on your body weight and take away those calories for your total.

From this remaining number of calories I'd say about 30% should be fats. You then make up the rest of your remaining calories with carbs.

>>38939124
You can buy it if you want, its' pretty well made. I use an app called simple workout which I think is free. Sometimes I just use an excel spreadsheet from my phone or pen and paper.

>>38939140
See a doctor or physiotherapist.

>>38939154
Do dumbbell bench press as an accessory.

You can do volume/hypertrophy work as soon as you think you are capable of recovering from the extra volume. At the moment I do my main lifts and then a couple of accessory exercises afterwards.

If I'm feeling like I can't handle the volume (start stalling on progress or missing reps) then I'll cut back the accessory lifts because they're hindering my recovery.

>>38939181
>You can buy it if you want, its' pretty well made. I use an app called simple workout which I think is free. Sometimes I just use an excel spreadsheet from my phone or pen and paper.
I mostly just want it because I'm too retarded to know when to add weight and how much to add.
Is it useful for that?

will I be bullied if I use my phone in-between sets :DD

>>38939181
>You can do volume/hypertrophy work as soon as you think you are capable of recovering from the extra volume.

Doesn't the amount of weight lifted matter? For example, I just hit 135 lbs 3x5 bench. I read on here that doing volume work like 3x8 is a waste of time because you don't lift enough weight for hypertrophy to kick in.

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>>38939192
Yeah it tells you what to add. If you think that's worth however much the app costs then get it.

I prefer GSLP to 5x5 though personally.

For how long should I continue GS before switching to something else?
Only been doing it for 2 month, but still would like to know that.

I'm about to start ICF 5x5 after a couple months of fucking around the gym.

Any thoughts?

>>38939201
is it good for dyel beginners?

>>38939124
Totally depends on if the extra features are worth the money to you. I'm a cheap mf and I bought it and have no ragrets. Warm up sets, plate calculator, accessories... Quality app.

>>38939199
That's not true at all. If you hit your primary lifts for 3x5 at a weight that is challenging and then do accessories (for example, incline dumbbell press, dips etc) at a decent weight that is still challenging for the chosen rep range you will stimulate more hypertrophy.

The biggest caveat to this is that you are capable of recovering from the extra work. If you can't recover from it then obviously you are wasting your time. It'll take a while to 'learn' what sort of total volume works best for you. And this will change throughout your lifting career as you move between programs and progress.

>>38939202
Until you stop progressing from the program. If you are recovering from your workouts and trying hard you should be on a linear progression program and making consistent gains for months. I got to a 3 plate squat on GSLP, which took quite a few months.

>>38939215
It's designed for beginners. So yes.

>>38939218
I meant GSLP compared to SS but thats good to know also
How do I reset the weights I put in at start when I first opened the app? I didn't realize I was supposed to include the barbells weight

>>38939129
Read the OP

>bathroom is fucked
>plumber at work for at least a week
>no shower for a week
>no friends or anywhere where I can shower. Gym is too cheap for it.
>don't want to smell too bad, so no gym, running or whatever.

What do I do in this week? Thinking of eating below maintenance, lose some fat. Still do something useful

>>38932987
I have been doing SL for about 4 months now and my weight is plateauing.. was thinking of switching to a split.. My squat is 97.5kg deadlift @ 90kg and bench at 57.5kg... should i start light on the split? or is there a good number for me to work from?

>>38939250
go swimming

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>>38939260
Are you female or do you just not try very hard?

>>38939281
a male.. and i guess not :(

>>38939281
i meant my body weight is plateauing... not the workload.. i am obviously a fat fuck currently at 90kg trying to lose

>>38939289
>>38939299

My advice would be to switch to a 3x5 if the volume at 5x5 isn't helping. Add AMRAP sets to then end to squeeze in extra volume.

Do a couple of accessories at the end of each workout as well.

On bench days add dips and incline dumbbell press

For squats add leg extentions and leg curls

For deadlifts add stiff legged deadlifts.

For OHP lateral raises.

If your body weight is plateauing then you need to eat less really. There's not a whole lot more to it.

should i train for strength or endurance? i dont want my upper body to grow too much and i want to keep it light so i can have a heavy lower body day
im female btw

please recommend set and rep ranges for these exercises

am i missing out on any muscle btw? please recommend exercises if i am

one arm dumbbell row
lat pull down
dumbbell or barbell bench press
dumbbell shoulder press

i have these as well but are they necessary

ez bar skullcrusher
barbell curl / dumbell bicep curl

Day A
3x5Squat
3x5Bench press
3x5Pull-up

Day B
3x5Squat
3x5OHP
3x5Deadlift

Im a beginner I lifted for two months before the summer but nothing since.
Is this plan okay? What would you add?

OK I got the StrongLifts app to let me input right max, how little weight should I be using to start though?
Do I really need to be starting at ridiculously low weights if I've been doing SS for a while or can I go for something heavier straight away?

>>38939310
yeah I cut my calorie intake by 200 (from 2100 to experiment..) if i were to switch to a split anon... would something like this be okay? http://www.aworkoutroutine.com/the-muscle-building-workout-routine/ it still has those compound lifts...

>>38939328
If you're female your upper body will take forever to grow. Just stop when you're satisfied.

Do direct arm work if you care about having stronger and bigger/more "toned" arms.

>>38939351
but are the 4 exercises i mentioned good enough? i dont want huge biceps, just a toned look

How to do Pendlay Rows?

>>38939328
As a woman you aren't going to suddenly get a massive upper body unless you have a male hormone profile.

Women typically have better work capacity than men when it comes to lifting. So rep and set ranges should look something like 6x6 or 3x8.

I'd do:
Bench press
Dips (if you're able)
OHP
Chin Ups
Dumbbell rows
Curls (vary what curls you do)
Tricep push downs

>>38939335
Just do a GSLP variant if you can get into the gym 3 days a week

>>38939337
Why are you switching to SL?

>>38939338
It should be okay as long as you getting at least 10 sets of bench, OHP and squats a week. Any less than that and most people stall because it's not enough volume in my experience.

>>38939362
You won't get huge biceps. You are a woman.

>>38939378
>>38939338(me)

thank you fampai.. i wish you well

>>38939369
Brace and pull the slack out of the bar as if you were about to do a stiff legged deadlift. Sitting back slightly may or may not help with balance.

>>38939378
why do i have to do curls if other compound exercises target those muscles
i dont like ohp, what's an alt?
cant do dips or chin ups

Femanon here, will I eventually look like a freak from just doing leg day twice a week? I've been focusing solely on legs so far because I need strong legs for my sport.
Also I'm not too sure how to go about working on my upper body anyway cause I guess I didn't read the fucking sticky

>>38939424
i know that women cant get huge but i dont want bulky arms, i want them lean and i dont want to do 8 exercises, maybe 4-6 for upper body day

>>38939424
Compound lifts aren't actually all that great at hitting arms, that's why you see people with some upper body and no arms after doing 6 months of SL5x5.

I'm partial to Z-press, but I'm guessing you just don't want a bar over your head so do dumbbells instead.

If you can't do dips and chins because you're weak do assisted reps or negatives until you can. If you can't do dips because of shoulder issues then sure, don't do them.

>>38939424
Rows only target them slightly.

Being able to do dips and chin ups is a good goal to have as a woman. Do negative or band assisted exercises to build up to them.

Why don't you like OHP? poor shoulder mobility?

>>38939449
Pick 4-6 of them and rotate which ones you do then.

>>38939455
>>38939461

is this good enough
>bench press
>dumbbell row
>barbell or dumbbell curl
>tricep pull down
>ohp or dumbbell shoulder press - i dont want a barbell over my head but i'll keep it on my list
>lat pull down since I dont want chin or pull ups (is this even necessary?)

can someone recommend non hypertrophy rep ranges?

critique my lower body day for size and ass please

Romanian deadlift 3x10
barbell glute bridge 4x8
sumo squats 3x10 (alt: wide stance leg press 3x10)
cable kickbacks 3x10
lying leg curl 3x10
seated calf raises 3x10

is squat 3x10 and deadlift 3x10 too much?

>>38939500
Looks good.

lat pull downs are good for general shoulder health when you are doing pushing exercises. Rep ranges don't really affect hypertrophy hugely. The biggest decider is weekly work volume, so if you're only doing 2 upper body days a week you'll be fine.

>>38939510
How many days are you doing this a week?

Couple questions:
Opinions on plyometrics, can they be a substitute for weightlifting?
I get severe pain in my feet when running, I'm fairly sure it's metatarsarlgia. Is there any way to deal with this?
If not, are cycling machines any good for cardio, and how does it compare for decreasing BF%?

>>38939536
>Opinions on plyometrics, can they be a substitute for weightlifting?
no, but better than nothing
I get severe pain in my feet when running, I'm fairly sure it's metatarsarlgia. Is there any way to deal with this?
Ask a doctor
>If not, are cycling machines any good for cardio, and how does it compare for decreasing BF%?
Cardio is cardio bruh, whatever you can stick to works

>>38939519
i just need help choosing sets and reps for everything. is 3x6 or 3x8 for everything good enough for upper

lower body 2x a week
upper 2x a week but not for size

>>38939546
Lower body I would do your first day of the week 6x6 and second day 3x5

Upper body 3x8 should be fine.

Will I get weird looks if I wear a tank top to a gym?

>>38939565
Probably not. Unless you attract weird looks anyway in which case a tank won't make a difference.

>>38939561
for all the lower body exercises? why so low for size?
i get it for squat and deadlift, but the others?

Just got over a sickness but I don't feel 100% should I fight through it or wait? I already skipped 1 work out

>>38939579
6x6 is 36 total reps, so good volume for size. 3x5 allows you work with decent intensity, increase your 1RM and recover from the higher volume day.

Having a lower volume day with heavier weight will help you get stronger, and getting more weight on the bar is the best way to increase your volume over the medium and long term. More volume = more growth.

>>38939652
but my question is why not 8-12 since that's hypertrophy range? i've never seen 6x6 and 3x5, especially when it comes to glute bridge and calves

>>38939687
Hypertrophy range is (largely) broscience. The biggest factor that determines hypertrophy is weekly accumulated volume, and those rep ranges will allow you to accumulate the most volume, more consistently over a longer period of time.

Calves are probably best worked to failure, load up really heavy and completely destroy them. It's such a small range of motion and are used so often that you have to work hard to stimulate a substantial training effect.

Are symmetricstrenght's estimated 1RMs accurate? Or totally off?

>>38932987
3 months into SS I've realized it says 1x5 deadlifts, as do most if not all other routines I've met.
So I've been doing 3x5 all this time. Am I doing something terribly wrong? Why only one set of Deadlift?

>>38939745
They're okay if based off a low rep range. I'm pretty Epley 1RM is considered the best calculation for most people.

symmetricstrength itself is a fucking meme though. Ignore it as much as you can and just work on lifting heaver.

>>38939713
you were saying to to 6x6 and 3x5 for all these though
Romanian deadlift 3x10
barbell glute bridge 4x8
sumo squats 3x10 (alt: wide stance leg press 3x10)
cable kickbacks 3x10
lying leg curl 3x10
seated calf raises 3x10

okay but if i wanted to stick to the above and maybe change the squat and deadlift sets and reps, would it still work for size?

>>38933204

Uh. Fucking rest?

I'd like to take up a mobility routine with a basis on yoga. But I'm not sure of any free youtube video playlists that're geared for someone strength training.

How do I cope with my girlfriend having small tits?

What some good work outs for lower chest

>>38939763
There are two general reasons (not specific to SS) why people train deadlift with less volume and frequency than other lifts.

1, Deadlifting close to failure beats up your back. When you are deadlifting with high volume the chances are there will be form break down. When your form breaks down load is moved from your spinal erectors to other more sensitive parts of the back which take longer to recover.

2, Deadlifting a lot usually leads to the point of failure being grip strength. Your hands have a huge number of nerve endings and when your hands are over worked usually you see a general reduction in any other exercise requiring grip. I've noticed that I cant bench as heavy the day after heavy deadlifts and mainly this is because my hands hurt and the bar feels less stable.

These two factors generally mean that deadlifting with higher volume will impact your other lifts up to a few days afterwards. Whereas you won't see the same with bench and squat. If 3x5 is working for you then you don't need to switch to 1x5, but keep the above in mind when deciding.

>>38939786
If you are trying hard (ie using enough weight) and you are able to recover between workouts then yeah.

Rep range is really not a particularly big deal in itself. Most important is your recovery (are you eating enough, sleeping enough, not stressed etc), the effort you put in and how you accumulate volume and continue to induce a training response over a long period of time.

The whole 3x10 dogma only exists because it is easy to remember and is a nice rounded number. Your muscles don't really care how many times they contract with an arbitrary amount of weight.

>>38939813
Dips and decline bench press if you don't mind risking death and like meme exercises.

>>38939800
Ass is good?
Don't fucking complain you hit jackpot.

Ass is bad?
Make her workout with you and read above. Or leave her.

>>38939834
Ass is goldmine. I should propably stop complaining then, thanks Anon.

>>38939764
Nah i go on the site because I love graphs so it makes me feel nice i dont care about it too much. But since I never have a spotter and I am unsure about how to estimate my 1 RMs without one, I was just wandering

When should I take my creatine? I currently have one scoop right before lifting (find it helps me stay energized) and one after. Is there a better way?

>>38939852
Work up to like a 3 rep max and then epley is usually pretty close to the money on a 1RM estimate.

>>38939854
It literally doesn't matter.

>>38939849
Np man, good ass> tits always

>>38939828
What can I do to build lower chest then?it's lacking..

>>38939828
I've noticed the failure of grip as you mentioned and the reason for asking was exactly that. On the 3rd set I often can't complete the last 2 reps.
Which of the following would work best?
a) doing 5x1 during each workout
b) doing fewer reps I know I can complete, like 3x3

>>38939917
Bench more. Add 3 sets of dips to failure after you bench. Get a bigger chest in general.

>>38939929
Try both and see which you thinks works best for you

>>38939828
okay, thanks for answering my noob questions. Final question: is 3x10 too much for sumo squats and rdl? i see a lot saying 5x5 but i want hypertrophy

>>38939970
There is very little correlation between rep ranges and hypertrophy. The far bigger factors are quality of recovery and weekly accumulated volume.

>>38939981
i dont understand what volume is. total reps done?

>>38939994
reps x sets x weight

Essentially it's total weight lifted.

>>38940004
okay. i see. thanks for all the help!

>>38936049

>Substitute Latterals for OHP
>Front Squad x5 is in there
>Stiff Leg DL is also in there.

Guys how long do you maintain the conditioning from exercising?

I did a rinky dink starting strength routine when I was in my early 20s, got up to a 120lb Squat (Shitty form overall IMO)
a 200lb DL, and a 100lb Bench.

I started lifting again roughly 3 weeks or so ago. My DL is now around 240, my bench is I think 120, my squat is still somewhat low. I also feel week in the descent as if I'm going to lose balance.

I'm bracing, but it just doesn't feel right to squat. I also have a lot of neck pain trying to find the "Shelf" position for the bar. Rows helped me the week before last, they seemed to improve either my control or the size of the muscle to allow a more comfortable back squat bar position.


Should I goto a different routine? I feel like my core is weak as fuck, too week to stabilize during a squat. I manage my heavy fucking DLs well enough tho. I've been progressive loading those for the SS Rep & Set routine.

>>38940179
>Guys how long do you maintain the conditioning from exercising?
By not stopping exercising

Squat more. The routine isn't the problem, you're just weak and need to get stronger.

>>38940215

Can I substitute the Bench & DL Routine for shoulder development to aid my muscle shelf so I can remove the pain from the squat?

>>38940223
Do them as well as Bench and DL. Get a pull up bar and put it up in kitchen or something and do a couple of reps each time you walk past it

>>38940179
>100lb bench
is that like your 1 rep max?

>>38940179
Are you doing high bar squats? If so, try low bar for a while, I found them to be more forgiving of lack of muscle back when I started.