QTDDTOT

>>38960952

I use the bottom of my door.

If you are snapping your shoulders up on an ab exercise I dont know what to tell you.

Is neet fitness just a meme?

I haven't had a reason to leave the house in 10 days and I've already fucked up several times

>>38961041
Most neets no. they are neets for a reason.
But some of us, yeah. When I'm in between contracts, all I do is work out.

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how do you manage cheat days? I've been googling it but there's no real solid answers.

For example, is it actually a cheat DAY? or cheat MEAL? that's reccomended for those cutting?

When you have a cheat meal do you add it to your daily caloric intake? For example, you're eating at a 2.4k caloric goal, but you eat a cheat meal worth 2k calories, are you allowed to eat the 2.4k calories or must you only eat 400 calories.

Or are you meant to eat your daily deficit and just not calculate the cheat meal?

How many calories is too much on a cheat meal?

How often should cheat meals be allowed?

>>38961317
On cheat days I recommend you hit your calories but ignore your macros. So feel free to eat whatever the fuck you want so long as it fits in your deficit.

I've been counting my calories and I started running using C25K program but my weight has been the same for two weeks, what is happening?

>>38961354
sooo.. it's basically the same as a normal day (eating at a deficit) but just eating shittier foods and having less energy, feeling like shit?

That doesn't sound like cheating at all.

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>go a few days without fap
>gets increasingly angry
>or very distracted by any feminine figure
is it just me? it's like my macho brain turns on and wants to kill and fuck everything
how long can you guys go without going nuts

How do I overcome my stress eating issue?

>>38961317
Always a cheat meal.
Once a week.
Try not to go above your TDEE. I cut 1k below TDEE, but on cheat meal day I usually hit my TDEE or go a little above.

It's supposed to be a reward, not ruin your progress.

>>38961356
Remove another 100-200 calories a day. Calculators aren't 100% accurate, and you may not be counting 100% accurate either.

Counting calories and calculators should be a guideline. If you calculate and count, but aren't losing weight, adjust your intake. It means your TDEE is lower than you think.
Always do sedentary or low for activity when using a calculator.
Never count your running as calories lost so you can eat more, that's how you know you'll never make it.

>>38961596
I did it by mortal fear of diabetes

>>38961564
Fap 3-4 times a week.
Don't do it to porn.

this should be enough

>>38961631
why no porn though?

>>38961317

"Cheat meals" are fucking gay, learn to eat clean and love things that aren't soaked in marinades and MSG. Buy seasonal veggies, embrace legumes, get quality poultry, etc. You'll find yourself eating like a fucking beast and hitting your kcal deficit easily.

Unless you're a girl, then you're pretty much fucked.

>>38961677
Because he fell for fundy christfag propaganda with zero proof supporting their claims.

>>38961599
sorry, when you say eat at your tdee on a cheat meal day does that mean your amount of calories at maintenance?

So if maintenance was 3k calories but I'm eating at 2.4k to burn fat, should my cheat meal day not exceed 3k?

>>38961677
Why no fap? The 'test boost' is negligible.
The idea behind nofap to begin with was motivation to talk to girls, pursue them, and fuck them. But doing no porn can achieve this just as well by not seeing ideal girls every day naked and having sex.
Yet you still get the release or masturbation which is perfectly fucking healthy and shouldn't be avoided. Of course doing anything should be done in moderation, so if you have a chronic problem you'll need to fix that.

Try fapping without porn. If you can't keep it up or aren't in the mood, you have a problem you can fix.

>>38961713
Yeah, but who wants to do fat chicks?

>>38961705
Correct. At TDEE means maintenance.
Ideally you'd have your cheat meal on a workout day, and your other meals would be smaller than normal. That way your cheat meal can still be big.

500 cals for breakfast, 500 for lunch, then you have 2k calories to work with for dinner. If you've calculated correctly you wont gain weight and it wont kill your progress. Or if you want to go full ham you can skip breakfast (coffee, nothing added, to hold you over) and then 500 cals for lunch. There are any number of ways to do it.

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>>38961769
thanks man, i appreciate your time!

>>38961749
No one, where did I imply you should fuck fat chicks?

>>38961705

yes, your body doesn't know "cheat days". those calories still count.

So just try to not fuck it up that much.

Or, you're eating 2400 a day and we'll say once a week you cheat and hit 3000
2400x6 + 3000 = 17400
divided by 7 = 2485.

You can eat an extra 85 calories the day and you'll do the exact same.

>>38961793
>not seeing ideal girls every day naked and having sex

It doesn't take much to be attractive, beyond having a nice face and not being fat. Then again, I must be confused, being at an engineering school, and before that, a school for autistic kids. I've really only been around fat and ugly chicks.

>>38961833
What I meant, was that my standards appear to be pretty low, and even then they aren't being met.

>>38961833
I'm just talking about porn friendo. Ideally you wouldn't be seeing your ideal body/girl fucking all the time. It kills motivation.

>>38961856
Why would it? For me, using porn only makes me want to talk to women even more, so I could have the real thing. And oddly, I've only been desensitized to pictures on screens, and nothing involving real life, like it uses two different parts of my brain.

>>38961920
Do you actually have sex?

>>38961932
>being at an enginnering school, and befoe that, a school for autistic kids.

You really thought, even for a moment, I ever had?

>>38961317
a little late to the thread but generally there are two routes you can go:

Once a month cheat day where you just eat whatever the fuck you want and don't count calories and in-general just fuck your shit up for a day that will put you behind a little bit. I don't recommend this because you feel like shit the following days and it puts you so far behind.

The second option is to hit your maintenance while not including macros. This is a far more reasonable one as it doesn't put you back or make you feel sick.

Some will say that cheat days are unnecessary, fuck 'em. Cheat days keep some of us sane.

>>38961953
Then you don't know if you've been desensitized or not. It varies largely between people, but porn made my performance anxiety way worse.
protiip: Just because you get a boner looking at a cute girl irl thinking of holding her hand doesn't mean you're not desensitized

>>38962023
What would there be to be anxious about?

>>38962106
Performing.
hence performance anxiety

>>38961631
Fuck off.

I'm tired of sharing the Internet with people who keep repeating this garbage and people who fall for it.

Why don't you >install gentoo while you're at it

>>38962124
I mean, performing is just being able to get it up, lasting long enough, and being able to finish. I don't have a problem where I squeeze the life out of my dick, so I don't know where the problem would be. And besides, they would expect me to be inexperienced.

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Night 2 of insomnia. I took some sleeping pills (2 diphenhydramine) about 2 hours ago, and they're doing nothing for me except making me a little uncoordinated. I have class at 8am (currently 11pm where I am) otherwise I'd take enough until I could get to sleep. I did some relaxing yoga before taking the sleeping pills, and it calmed me down, but didnt make me feel like sleeping. Did some light reading in a warmly lit area in case the eyes needed to adjust. Also haven't had any caffeine all day.

I feel exhausted, my eyelids are heavy, but I go to lie down and I'll just sit there trying to relax and then it'll be an hour later.

The fuck do I do, brahs? I can't have what little gainz I've made disappear because of some sleeplessness

>>38962143
Nice fantasy friend. I was the same.

Speaking of good sleep, how much exactly does it affect your gains? I get around 7-8 hours of sleep a day but I don't know if they're "good quality" sleep since I wake up like garbage and I'm tired throughout the day, which I thought was me just being grouchy in the morning.

Can masturbation be considered cardio exercise? If so, are the benefits of masturbation marginal or actually remotely substantial?

>>38962362
Sleep is extremely important for gains. You could be waking up a lot during your sleep. That or your diet isn't good.
you might have sleep apnea

>>38962276
And you don't even tell me what else there is to worry about. Is performance anxiety a meme?

>>38961619
>Remove another 100-200 calories a day
I'll try. I've been on 1.9k daily calories, I'm 5'10 and 212lbs.

>Never count your running as calories lost so you can eat more, that's how you know you'll never make it.
Interesting advice, thanks.

>>38962408
Performance anxiety is all in your head, but it most certainly is not a meme.

>>38962272
contrary to popular belief, it's not just lie there. Go out and walk or run for 20 minutes. Do something to stimulate your body and make it tired.

>>38962408
As a guy who can last for hours but can't actually cum during sex, yes, it's totally real.

>>38962272
Do NOT take sleeping pills. Melatonin is much healthier for you, sleeping pills are linked to brain cancer

>>38962451
A major contributor is that is what is called death grip, when you squeeze too hard when you jerk off. You should look it up.

>>38962419
Well, I already have regular anxiety, so as long as it's less than a panic attack with the intensity from before I started taking meds, I can probably handle it.

Any good way to measure LBM gains without body calipers? Hid them somewhere while moving and its going to take weeks to unpack this shit.

>>38962498
It isn't an anxiety like that. You simply can't keep it up or can't finish.

>>38962489
I know of it, but I don't think that's the issue. It's been over half a year since I got laid anyways so w/e.

>>38962503
Not really.

>>38961317

Not sure if it's actually a good idea, but I have a cheat day once a week. I work out (pitifully, since I'm coming off a years-long recovery for a spinal injury) five days a week, Mon-Fri. On those days I eat a pretty strict diet (cutting at 1,500 right now, might reduce it further soon), and then on Saturday I let myself eat up to 3,000 calories. To make up for it, I don't eat at all on Sunday. Just drink water.

Good idea? I dunno. No clue, really. But it's working for me.

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>>38962507
I guess a way of testing, is buying a fleshlight and seeing if it works with porn. If it does, it's the porn. If it doesn't, it's because you use one of these to jerk off.

If just for general fitness and aesthetic, deadlift is considered one of the best workouts right? I'm intimidated by Cleans and don't know if I should include them in my routines.

>>38962619
>general fitness and aesthetic, deadlift is considered one of the best workouts right
No. It's a good indicator of strength, but not necessarily fitness on its own, and certainly not for aesthetics.

>I'm intimidated by Cleans and don't know if I should include them in my routines
Power cleans are not terribly difficult to learn, but it does take more effort to learn them than most other lifts. However their usefulness as an exercise is often greatly exaggerated, and should only be considered based on your lifting goals (e.g. are you wanting to have standard bodybuilding type aesthetics or do you want to work towards improving athletics?)

If you're talking about standard cleans, I'd say don't bother unless you have a coach or know somebody who knows their shit

what if i dont sleep well for 2 days of the week, but for the rest of the week I get a full 8+ hours.

Will those 2 days have much of an impact?

>>38962715
No not really unless you were getting like 1-3 hours.

>>38962692

Holy shit what, this is news to me. Everyone been telling me deadlift is the most important exercise you can do, and that cleans is the natural next step.

>>38962755
Deadlift is top tier, don't listen to that dyel. Cleans are nice but aren't required and can easily fuck your shit up like he said.

>>38962755
The deadlift is an important exercise, and you should be doing them if you're physically able because it helps make you very strong which helps you in many ways. But they aren't some be-all end-all lift for aesthetics, and they are only a partial measure of your fitness level overall.

Cleans are not really a next step for deadlifts. There is some overlap in the musculature worked, but the two don't really need to be so closely related to each other. And as I said, the choice to do cleans (power or otherwise) should be wholly dependent on your goals as a lifter.

can I bulk effectively on a keto diet?

>>38962830
>>38962778

I see, I'll stick with DL then cause I have noone to teach me cleans. Thanks

>>38962841
Yes, but for most it's not worth it

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Is there something I can wear to shield myself from pic related?

>>38962844
you can just attempt to do cleans with an empty bar.

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Is it acceptable to go AMRAP on a deload??
I just deloaded my bench, and today i did 3 sets of 9 with the lower weight instead of 3x5

Will this fuck my recovery?
Should i do greyskull style 2x5 1xAMRAP?

It felt good to bang out a PR with reps, i just wonder if it will be a detriment to the deload

pretty sure my cardiovascular health is beyond shit from smoking for years without any exercise what so ever

I'm about a month into SS now and I want to work on not getting tired after about 2 minutes or so of running

how do I improve my cardiovascular health also while lifting?

should I just do c25k? even though my goals aren't to run a 5k

>>38963146
C25k is great practice, definitely helps out your cardiovascular.

>>38962980
A cup dumbass.

>>38963146
Hiit > aerobic training
https://m.youtube.com/watch?v=sqT3Y8WIJfk
I like to do barbell complexes. Be careful as you can get to your maximal heart rate very quickly. The first time i did anaerobic cardio i thought i was going to die (and i have been doing aerobic cardio regularly since age 11-23) and i still get mildly nauseous post cardio.

My cardiorespiratory output and endurance has gone through the roof and it only takes a few minutes.

The easiest protocol i have found is to take your ~12-15rm ohp working weight. (Since you are a smoker start lower weight maybe)
Do all your reps explosively as possible while maintaining form
No rest between reps or exercises
Deadliftx15-20
Rowx15-20
Hang cleanx15 (forearms might be dyeing at this point your first few times, but don't trip)
Jerkx15-20
Jumping back squatx15-20(since you are out of shape, just do regular squat)
Push upsxAMRAP-1-3 reps

If that doesn't make your heart feel like it is going to explode to death, add 5lb

Literally the greatest cardio.
People will look at you like you a crossfitter, though

>>38963486
Forgot to mention, only do the complex like 2-4 times per cardio session. Rest in between complexes as you would between sets (i.e. Until your heart rate normalizes)

>>38963486
For what?

See, Hiit will work to build aerobic and anaerobic endurance fast.

However, when it comes to cardioresperatory fitness and building aerobic endurance, HIIT will plateau within...a month I believe.

If you want better cardiorespratory fitness then you're going to have to do something aerobic.

I mean it can give you a good base of aerobic and anerobic fitness. But it's going to absolutely stop working after a while.

>>38963530
>cardiorespiratory gains plateau in a month
False.
Similar to weight training, if stressor is progressively increased the adaptive response will increase to match it.
You literally are making up nonsense.
Watch that vid, bro

How long does it take to recover from an all nighter? It's been 3 days and I still feel sluggish, I even took an extra day off from lifting and but I'm failing reps I normally wouldn't.

>>38963605
http://www.bodyrecomposition.com/fat-loss/stead-state-versus-intervals-finally-a-conclusion.html/

>>38961713
right
so one of the points of no fap is indeed being more up for girls
surely not fap will equal not porn either
and anyway I'm not planning on giving it up, just control to fewer time a week

Recently did the Navy bodyfat percentage test, said i was 20% bodyfat, should i cut or keep bulking? Been running Phraks greyskull lp for about 3 months if that helps

>>38963652
Fapping is completely normal and healthy. It's not something you should stop all together, just not do chronically or to porn all the time.

>>38963486
And I can do this on the days I am not doing SS? I didn't think i should lift on my off days especially doing similar exercise

Can I mix calisthenics with lifting?
Like, mon, wedn, fri - lifting;
tue, thur, sat - cali?
With the most progress in lifting (low volume cali). I just need to get the reps needed for PE classes in cali

>>38963655
Cut to 15% at least.

>>38963706
You're a dyel teen, your recovery time is it its peak right now. That being said fuck off retard.

Stared lifting 3month ago, recently started to feel wrist pains in my right and the doctors told me i have tenosynovitis(inflamed tendon). I've been putting on some voltaren emugel but it hasn't helped, is there any way to fix this?

>>38963737
Yeah, ice and not lifting.
Then when you lift again make sure you have proper form and do lighter weight for a week or two.

What's the most accurate TDEE calculator?

I run and am pretty skinny because of that, I sometimes get the feeling my body type isn't what the majority of girls are attracted to. I'm 181cm and weigh around 68kg I think. Anybody been in a similar situation and gotten bigger? Did anything change? I just feel like instinctually girls like a big guy that can protect them.

>>38961433
Take multivits

>>38963768
Most people go off Scoobies, but you shouldn't look for the most accurate. There is no such thing. Everyone is a bit different based on their diet, environment, and other body issues.

They are a guideline. You use a few calculators, always go off sedentary or low for activity. Then you try your cut or bulk using it as a guideline for a few weeks.
Adjust as needed based on your weight changes.

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Is this better than SS/SL if you don't want to look DYEL or is it going to have similar results? I don't care about how much I lift, but I don't have time for those 6 day PPLs.

The main reason I started lifting was because I lost a lot of weight and have loose skin on my upper body, and despite the strength gains I've been having on SS the loose skin is still a problem and it's really demotivating because that's all I care about when I work out.

>>38963957
Sorry buddy, your loose skin isn't going anywhere. Chances of it going away by filling it with muscle are extremely low.

>>38963957
It's a beginner lifting program. They're all basically the same program with light variations.

>>38963971
It's not a lot of loose skin, it pretty much disappears when I stretch.

>>38963991
Then keep lifting and putting on muscle mass.
It hardly matters what you do so much as consistency. You're probably dyel as fuck so stick to a beginner program. All the same shit in the end.
It'll still take a year to fill in a small amount of loose skin.

>>38963775
Majority of [gender plural] are most attracted to attractive [opposite gender plural].

>lifting for women

need beginner program for home equipment. i cant make it to a gym but i have dumbbells. its not much but sall i got
anyone got some kinda routine? i did read the sticky, i couldnt see one there. i am a girl if that changes entry level stuff

>>38964143
L
O
N
D
O
N

Also, do SS but use dumbells instead of barbell. Not exactly rocket science.

critique this routine please
Upper body:
Powerlifting style bench press 3x5
Pendelay barbell row 3x5
ohp 2x5
lat pull down 2x5

Lower body:
Alternate deadlift 1x5, front & back squat 3x5
Alternate hip thrusts & barbell glute bridge 4x8~12
cable kickbacks 2x12~25
seated calf raises 2x12~25

>>38964151
ok daddy ty for fast reply

So how important is protein? Im new to lifting and have only been going for about a month but im still not sure on some stuff. Do i need to make protein shakes and stuff if i want to make gains? Also im trying to cut right now if that makes a difference.

>>38964240
sticky
read it

How the fuck do you get around a rotator cuff tear?
A friend tore his ~4 years ago in sports and wanted to start lifting
Apparently it can hurt during pullups
I'm worried once he starts benching or pressing heavy, he's fucked

I'm a skeleton with herniated discs and I was at the gym for the first time yesterday. A trainer introduced me to the basics of free weight training. I squatted like 40 kg and did too many reps, almost fainted because I ignored my limit. (yeah, laugh)

Now the question is, are free weights the way to go for me or will I injure myself even more?

Should I rather do machine training? And what's so bad about machines?

>>38963670
Yes but try not to do it too often.
Doing it 2x a week is sufficient

Today I went to a gym for the first time after exercising at home for 1.5 months.
The bars are way heavier than mine. Do you think the manager'll feel awkward if I ask them how much the bar weights?
Also I lift literal child weights, I only progressed to about 26kg bench/row/squat/deadlift and 22kg OHP. Is this how it should be or am I doing something wrong?

I´m a 34years old man. Can I use SS or SL without changes? never tried to lift before.

>>38964376
The bars usually weight 20kg.

>>38964376
standard bars are 20kg (45lb)
>>38964312
free weight is great given 2 conditions
1: it has "healed" (no active discomfort)
2: form and proper weight

if you have never lifted before stick to the trainer to tweak your form.

>>38964382
yes

>>38960952
sauce on that manga.

>>38960952
>tfw just finished my 200g of quark, 10g almonds, a cup of coffee and half a tiny bar of chocolate(with milk feelsweakman shouldve went for 90% cocoa)

am I gonna puke or die if I lift in 20 mins?

Opinions on this beginner's routine based on SS that I'm currently doing?

A
Squat 3x5
Military press 3x5
Pull-ups to failure 3x
Dips to failure 3x
Dumbbell curls 3x12
Dumbbell shrugs 3x10
Standing dumbbell calf raise 3x10


B
Squat 3x5
Deadlift 3x5
Bench 3x5
Pushups 5x25 & 1 to failure
Dumbbell curls 3x12
Dumbbell shrugs 3x10
Standing dumbell behind back wrist curl 3x10

Is 75kg for a 5'10 normal? Been lifting for two and a half years now

>>38964599
>75kg
a lot of factors go into that.
Are you happy where you are?
>>38964561
food in system is based of personal tolerance

How do you get mouth herpes, besides kissing someone with herpes?

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>>38964599
post pic

I'm at 70.4kg and same height as of today and I've got some fat left on my sides/back and a tiny bit on my lower belly so without pic I'd say unless you got quite some muscle mass then it might be a bit high

>>38964677
W-why are you naked..?

What does it mean if one of my testicles feels uncomfortable when lifting?
Wouldn't necessarily describe it as pain, just discomfort.

>>38964775
possible hernia?
here is an anecdote, a friend of mine was pushing something really heavy and his nuts switched sides and had to get an operation.

>>38964811
>testiculare hernia
please no

I just checked and the right testicle which is the one that feels uncomfortable goes sort of horizontally while the left one is vertical, is that a sign of testicular twisting or some shit?

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>>38964382
I got my Dad started on SL three months ago and he's 58. He's progressing really nicely so you shouldn't have any problems.
I plan on making his second session of the week a 'light' squat day so he's not squatting heavy 3x a week, but only if it looks like he isn't recovering.

Can't sleep. Need to fix my sleep schedule, can I take 2 scoops od pre workout to keep me up for day till tonight to fix my sleeping. I hate having sleeping disorder.

how does green tea affect the body while cutting?
should I drink as much of it as i can?

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I currently run a 3 day routine. Basically GSLP.
Im thinking about splitting my routine across 5 days of shorter workouts. That will allow me to go hard on some accessories. How does this look
Everything is 5 sets of 5
Mon: Squats and Pull-ups
Tues: Bench/Press and Rows
Wed: Press/Bench and Deadlifts
Thurs: Bench/Press and Rows
Friday: Squats and Pullups

I will also add some accessory lifts in, curls, incline bench, different chin up grips etc.

I estimate each workout will take 50-60 mins a day with around 3 minute rest between sets.

Is this stupid?
Am i better off doing the same workout but on 3 days?

I feel by fitting in 3 big lifts (including row/pull ups lol) per day is quite taxxing and leaves me too tired to smash accessories.

I'm natty doing PHAT right now, but I don't feel tired after it. Am I doing something wrong? Are there better routines for aesthetics? How do I know when I am done with my workout? Should I just finish my program and leave, or should I keep doing accessories and stuff until I feel fatigued? Also, PHUL vs PPL for aesthetics? I'm on a cut.

>>38965061
Someone answer me. Need to know

>>38964170
someone help im a girl

does anyone know of a good weight calculator to try to estimate how much id lose on average in a certain amount of time

i know i KNOW weight loss is gradual. its just hard to keep motivated when results are not easily noticed, i just need some sort of numbers to try and help me stay focused. even if theyre not 100% accurate.

>>38964428
Pokémon

>>38964170
>>38965222
looks fine

>>38965222
how often do you train? The upper body session looks a little high in volume which you could mitigate if you alternated
Powerlifting style bench press 3x5
Pendelay barbell row 3x5
and
ohp 2x5
lat pull down 2x5
as two seperate days and made it a 4 day program. But if you can keep the intensity then you go girl.

>>38965355
>you go girl
fuck off to reddit

>>38965263
A pound of fat contains about 3500 calories.

>>38965355
i wanted to train upper body 1x a week and lowe 3x. does that make sense? i thought high volume is important?

Im right handed and my left side of body is stronger as right side

My stabilisation while benching is absolutely terrible.
What muscles should i train to help that.
Or is that i should justlower the weight, but im on 50kg babbyweight

T. Noob

>Tfw brother told me he thinks i started to grow
Its only one month, hes bullshitting me right?

What level of loss of gains/strength can I expect from a couple of weeks off alongside an irregular schedule? I was able to do my working sets at the weight I left the last time with a week off here and there due to things cropping up a month or so ago.

>>38965136
Someone help im a girl

>>38965450
Lower weight. How long have you been benching?

Make sure you arnt holding it too high or too low.

Just focus on it being stable.

>>38965512
Not a lot lost at all. You may have to lower by a few to lift comfortably but you will bounce back to your numbers quickly.

Gains are lost almost as fast as theyre gained, slow as fuck

Ive noticed that even after deadlifting with light weight and focus on form my lower back muscles ache and feel tight afterwards. I don't really have any pains in my everyday life though. Is this common? Should I do something about it?

A qt3.14 stacey that I've seen around and spoken to a couple of times just superliked me on tinder, what do i say?

>>38964690
Was going to take a bath and decided to snap a pic

http://imgur.com/eHuKWVG

About five days ago I was squatting and I've had some serious lower back pain since then; felt it a little right after, and it just has not subsided much. I'm not sure why. I was doing 1x6x165,1x6x170,1x6x180. Today I just did 2x6x165 to see if I'd snapped my shit up. I got through the two sets, but it was uncomfortable. If it's just lower back muscle pain what are some remedial exercises/lifts for that?

Does anything look bad in my form?

>>38965756
You wiggle a lot and can't tell feet placement or knee path, but your upper body looks fine and bar path is good. Might be a little light for a true form check.

Look up Dr Stuart McGill and do his big 3 for back.

>>38965696
Look up Bill Starr's back rehab program and start strengthening it up. You're fatiguing it most likely.

Anyone ever taken HGHF-1

I'm wondering how much it'd fuck up my libido, I've a pretty active sex life.
I'm in my late 20s, and I've spent a good many years being on the heavier side of body weight. With a good deal of physical activity.

>>38965551
If you're a girl ask yourself why you're doing so much upper body work. Because you're lying, don't give in to fuck around routines. Stick with GSLP until you're done.

>>38965450
If you're not in any kind of hurry, drop bench and do a six week microcycle of chest presses with dumbbells. Try a mental check first; stare at your right hand and focus solely on right side form and see if that gets it up.

>>38963737
I am not a doctor, but I got tendinitis in my wrist/forearm and fixed it by finding things which made it uncomfortable and just doing a shit load of load of them.

Wrist curls were painful, so I backed off the weight until they were just uncomfortable. Did a couple of sets of 10 or so and then stopped.

I think the science behind it is that aggravating the tendon encourages a healing response through inflammation. Tendons heal quite slowly because they don't have a lot of blood supply, this can be counteracted by working them in ways which don't exacerbate the injury.

>>38965804
Is an injury rehab program really the solution to a fatigued lower back?

>>38963775
I use to weigh 62kg at 183cm.

I now weigh 80kg at the same height.

I get more pussy now than I did then. I'm also stronger, better at sports, sleep better, less depressed, more motivated and generally a better person. The extra 18kg hasn't made me more attractive to girls, it's everything else that developed with it.

>dl 3pl8
>third set grip failure
solution?
lighter weight? mixed grip? straps?
I can lift it np mixed

Taking creatine while sick, yes or no?

The sticky says to eat at least 2 weeks at maintenance after cutting in order to promote growth without so much fat while bulking. Do I use the maintenance TDEE for being sedentary, or do I adjust my TDEE to my normal amount of exercise?

>>38965964
Look up what Tdee stands for.

>>38964268
Depends on the tear. For some people it's not much of a problem and for others it's a major obstacle. You've just got to figure out what works for you.

>>38964572
I'm becoming a massive fan of AMRAP sets in linear progression training. So my opinion is make the last set for the big lifts AMRAP

>>38965450
Bench more and you'll get better at benching and stabilising the weight. It's pretty simple.

>>38965756
form looks decent really, the fidgeting could be a sign that you aren't bracing properly though and that would maybe explain the back pain.

>>38965906
If it's fatigued then the solution is rest by reducing training volume and frequency until it's recovered.

>>38965939
mixed grip, it's pointless letting your grip strength limit your deadlift.

>>38965952
may as well. It's not really going to change anything.

>>38965977
>If it's fatigued then the solution is rest by reducing training volume and frequency until it's recovered.

Like just dropping deads/squats for a week or two?

Is it common to lift basically the same amount of weight on both OHP and incline bench? I've been fucking around with a 5x5 upper/lower routine for the past 6 months and my OHP is 45kg 5x5 whereas incline bench is 47.5kg. I pause and try to get the most ouf of every rep so there's no ROM issue as far as I can tell. Suboptimal barpath? Thanks bros

after one month of somewhat random gym exercises i am trying to find a decent routine.

at the moment i am trying to lose weight(slightly overweight atm, i would call myself mr average 20 year old male), but i am also training muscles.
i've noticed /fit/ sticky's routines looks all like "squat 5x5, dead lift 5x5" few exercises, few repetition, big ompound movements and you are done for the day.
I am looking at this in particular.
http://oldschooltrainer.com/reg-parks-beginner-routine

is that a strength oriented program?

when i went to gym 5 years ago ( i quit later because lazyness) my program had way more exercises, all to be done at 3x15, often at simpler machines where only one muscle was working. i feel like i liked that a bit more and i was comfortable pushing myself with it.

what do you suggest me to do? if i choose to follow that low repetition routine, should i add more exercises to that linked routine?

>Be fat fuck, around 220lbs at a manlet-tier 5'8"(ish, haven't measured my height in forever)
>Don't eat junk, all home made and generally wholesome meals, problem is I'm putting over a pound of it down my throat every time I sit at the table and do fuck all exercise
>Lost 40+ lbs in about 2 month just by cutting down on portion sizes
>All my uni friends jelly as fuck of my fast beginner cuts
>Signed up for a gym membership the day before yesterday with a buddy who does basketball
>Lift, working arms and chest
>Never done any fucking exercise in my life desu
>Can barely bench 20 lbs and the bar keeps falling sidewaysand hitting the wall
>10 pound barbells defeat my biceps afterwards
>Chest strength is pretty much nonexistant
>Still did as much as I could until I could physically do no more

I've got two questions.

First, I was pretty sore yesterday, but today it's even worse. Is that normal? The chest area where the arm meets the torso is especially tender to the touch.

Secondly, my left arm could lift pretty much fuck all in terms of dumbbells, it was noticeably weaker. Today it's much more sore than my right arm. Should I focus on working that arm more or will it end up evening out as I lift (weaker arm should get swole faster and catch up to the right arm faster is my reasoning)?

Bonus question; I've always been self-conscious as fuck (I've got various other problems apart from my weight). At the gym I tried to ignore the fact that everyone around me was ripped as fuck and I was the fat kid who could do fuck all. I know everyone has to start somewhere. And I know everyone was focusing on their own shit and not on me. But I still feel like everyone was secretly laughing at me. I'm still going to the gym tomorrow, but I want to know what the average /fit/izen truly thinks of people like me, be brutal. Be mindful that the bar was so crooked while I was benching that I hit the wall.

I'm still sore after my rest day and I'm meant to work out again the next day, almost every time. is this because I'm cutting/not eating enough protons?

>>38965991
Yes. If you don't want to drop them completely then half the weight and just go through the motions.

>>38966006
If you want to get strong and build muscle then do a routine from the sticky. I like GSLP.

We can't force you to do them but they are proven to work.

>>38966029
Soreness is completely normal when you do something new in the gym. It isn't an indicator of anything you should worry about.

Your arms will balance out as you get stronger. You may want to squeeze a couple of extra reps from the weak side but it's not vital.

I either don't think anything or I'm impressed that people are making an effort to improve. I only really judge people who offer unsolicited advice.

Just put your weights away and get on with your own thing.

>>38965906
It's a strengthening program. Consider it an accessory.

>>38966006
I recommend what the sticky says.

>>38966029
I usually silently judge form, routines, and weights if the guy looks like he should be lifting more

But I recognize the fact that I'm not seeing the full picture and that the person I'm judging could have an injury, or be back from a longer break, or whatever kind of reason.

Shit form with existent weight isn't worth judging though because that obviously indicates the person is new to the movement.

>>38966100
If I understood it correctly though it seems to want me to ditch all heavy work during the program. Even if I were to only ditch heavy work for the muscle in question that still removes squats, deads, and to some degree even OHP.

Or am I just not reading this thing properly?

>>38966062
i read about GSLP and it sounds like something i might enjoy, but i can't find it on the sticky.

is this ok( sorry for leddit link) https://www reddit com/r/Fitness/comments/3djtyi/gslp_i_should_have_been_doing_this_instead_of/ ?

>>38966147

See >>38963957

I've seen some people on here eating porporn for bulking
Is that legit?

>>38966108
You obviously don't.

>>38966006
If you knew who Reg Park was, you wouldn't be asking these questions. The reason beginner routines all look the same is because beginners all have the same problems. In the world of weightlifting you're not even a beginner. You're what's called "untrained". You need training before you can even call yourself a novice.

Noob routines are designed to take the untrained individual to novice level as quickly as possible. They do this with basic multi-joint, complex muscle, barbell exercises. The 5x5 routine is as old as adjustable plate barbells.

Do not reinvent the wheel. Do what has been proven for nearly a century. While you are doing that, study everything you can. When you burn out your noob gains, you'll be ready.

>>38966182
Bulking is just eating whatever the fuck gets you above your TDEE

If popcorn does that then sure

>>38966135
It's just a resource. Let your back rest a week and when you come back to the deadlift put it in maintenance mode. Say like 80% of your current work weight, then start chasing the weight with the SLDL and bent leg good mornings. When you get to a reasonable weight, or the DL starts feeling easy, start upping the DL weight.

>>38966219
I'm sorry, 'chasing the weights'?

>>38966167
thanks.
but isn't 3 exercise a very low amount of work for one day at the gym?
can i add few sets of some targeted exercises( ex: ass, wrists, neck)?

>>38966252
No. Three exercises is not low.

You'll understand a few weeks into the program when the weight starts getting heavy.


[spoiler] why the fuck would you ever need to "target" ass when squats and deadlifts are on literally every beginner program in the universe [/spoiler]

>>38965600
I did like 4 sessions in total
Trying to grasp the form and yeah its getting better but i need to practice way more, problem is i feel i dont put enough strain on muscles if i put like 50 kg, but cant gold more than 55kg

How exhausted should i be after 5x5?
After deadlifting 5x120 i was pretty exhausted but theres more muscles involved

Idk

>>38966252
You can add accessories.

At the end of the day though there is only so much work you can recover from. If you're lifting heavy as a beginner on a linear progression program you'll be providing plenty of stimulus for muscle growth since you're upping the weights consistently.

>>38966286
Dumbell bench press is a miracle cure for unstable/imbalanced bench. Do a few bench days with 8-12 rep DB press for 3-5 sets. After that start alternating barbell/dumbell. Once you feel stable again you can get back on only barbell.

>Missed a meal, trying the keto cycle
>DL drops 10lbs
>Fuck even trying to do squats, just go do leg presses for 275

I really hate how much those machines let you "lift"

>>38964912
>>38964912
Is there anything like this for Shoulder mobility?

I've got several upper body injuries and I'd like to limber up.

>Trying to OHP, Bench & DL with a severe soft tissue injury, and prior limb bone breakage.

>>38965217
>>38965061
take melatonin next bed time instead

Do I need to isolate my abs at all if I only care about strength and have no back pain during squats/deadlifts/OHP? I don't want/need cut abs I just wanna be stronk as fuck.

>>38966238
Leave the deadlift at the same weight. Work the other exercises up in linear progression. When you get to half your deadlift with good mornings you should be good. Don't bother going over lmao2pl8 with them though.

>>38966450
You don't ever need to isolate your abs. That only serves to fuck up your back.

>>38966461
Thank god. I fuckin hate working abs.

>>38966450
Absolutely not. Doing Squats/Deads/OHP you only need to give a shit about your abs if you're having core issues.

>>38966453
Alright. Thanks anon!

>>38966511
In the event that I do feel the need, are isometrics the best option? Or just brace better?

>>38962527
That sounds fucking idiotic.

Also note that 3000 calories basically literally undoes all the work you did the rest of the week. And just drinking water one day is straight up eating disorder territory.

If you are cheating this hard you aren't gonna make it fatty.

>>38966479
Your core is a stabilizer, you shouldn't work it in motion unless you have a sport specific reason to work it in motion. Fact: push-ups activate your "abs" more than crunches. Fact: weighted crunches to bulk up the abs only became popular after steroids became popular in order to minimize the roid gut. If you ever get the urge to work your abs, do rollouts or any of their variations.

>>38966556
This is great, I absolutely hated ever doing either of those. Thanks anon.

>>38966529
Planks and shit are what I've relied on. Gymnastics have a ton of brutal static exercises. Hollow holds rape my abs.

>>38966565
yeah dont do crunches/situps. Don't train your abs for movement when they're used statically.

>>38961356
>>38962411
its simple physics mate.

energy in - energy out = weight change

if you doing c25k and not losing any weight, either you've overestimated your TDEE (since there's a multiplier based on how much exercise you do, from 1.0 when sedentry, 1.2 at lightly active to 1.9 for heavy exercise/elite athelete)

or you are eating more than you are logging. which is the most likely answer.
unless you have a kitchen scale, its kind of difficult to eyeball things, like a serve of pasta from a bag, or a serving of frozen vegetables.
the numbers go out the door as soon as you buy any premade food from restaurants/fast food places, as a serving of fries is almost always more than whatever number the calorie calc gives you since the staff pack more into it.

imo the calcs are more of a guide than a hard and fast rule. if you hitting anywhere near 100 calories of your TDEE odds are you may already be at or over your TDEE. just set your goal less.

also dont measure too often, if you casual then once a week is enough. same time, same place. sometimes its water weight.
sometimes if you just starting out you may be changing your body composition but not actually losing weight.


>>38962463
this is a blatant lie.
sleeping pills are linked to cognitive decline, mild cognitive impairment, and earlier onset dementia. but NOT to brain cancer.
get your facts straight nigger.

/fit/, call me an idiot for asking this, but is BulkBarn Soy protein powder acceptable?

It is so fucking cheap and it has decent protein ratio. While the average 2 pound protein powder is like 45$ in canada, the soy protein powder is like 20$ per pound, 80g protein for 100g/370cal, it is fucking amazing

I know it is pretty heretical to be getting some unnamed protein powder at bulk barn, b-but Im so tempted, /fit/. MyProtein takes around 20days to just deliver and the delivery costs like 15$

I-is it worth it? The math checks out, but it feels like I am about to do something unforgiveable

>>38960952
>Form tips to avoid shoulder snaps
Don't use your fucking arms to pull yourself up???
You're supposed to use your ass and core, how the fuck do you snap a shoulder when you're not even supposed to use them?

>>38966461
Only if you isolate them like a complete retard and have no core strength.

>>38966573
Ab roll outs are the best desu.

>>38960952
tuck your shoulder blades

Does anybody eat chia seeds or phylum husk? I've been looking for ways to get in loads of fibre since my shit is rock solid half the time, and I see these twp with amazing fibre ratio.

Are they just vegan ""superfood"" meme or something actually worth getting into?

>>38966665
>Only if you isolate them like a complete retard and have no core strength.
which describes 99% of people who do "ab work".

>>38966641
20 $Per 2pound, fuck

I do bench press with 3x5 in workout A and press with 3x5 in B (on a AxBxAxx BxAxBxx schedule). Focus is strength, progress is slow.

I thus want to do an additional dumbbell exercise at the end. should I do 3x5 or 3x8?

Will 3x8 spoil the focus on strength?

how to know if I'm using the right equipment or not

>>38966912
Rep ranges influencing the type of training response you get is mostly broscience. Unless you are talking about training 1RM which is basically more specific because it's a skill, not really an independent form of training.

As a beginner your gains come from building muscle.

My advice for you is to do either incline or flat dumbbell bench at 3x8, since this should help you get a decent amount of additional volume and also a nice pump which is always good.

I'd add dips after bench press as well. But I'm just a general fan of dips.

>>38966947
Ok thanks. If I really go to the max with e.g. dips and flat db bench, then the 1,5 times of training per week would not too much for regeneration?

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What is this weird shoulder pain I'm having? I think I injured myself when I did a chin up but with really awkward form.

It's sharp, shooting pain that starts around my shoulder at the side and shoots down a bit. It hurts a lot when I lean down even if I'm not holding anything and then feels hot, but if I raise my arm above my head or do anything with my arm slightly raised I feel zero pain, like nothing's wrong. I was even able to do squats and bench with no pain.

>>38966966
You should be able to recover from it. The reason progress is slow is probably because you are training with enough volume, so increasing your volume should increase progress.

This is assuming your diet and general quality of recovery is good.

>>38966973
sounds like a simple sprain. Just rest it and avoid doing things that make it hurt.

If it gets worse or doesn't improve in about 10 days see a doctor.

>>38966987
THX!

>>38960952
If I feel soreness after benchpress in my shoulders, does that mean my Benchpress form is wrong and I should move the bar more towards my bellybutton? I have always moved the bar over my nipples during benchpress.

>>38966973
That sounds like a tendon or nerve problem.

>>38966641
Look at what it's made from, if that's possible. Is there lots of sugar in there maybe? Look at reviews.

>>38966347
The only one for shoulder mobility I know is the reacharound your back. Try to connect your arms behind your back, one arm going over your shoulder, the other one under your armpit.

What's the rational behind alternating light-heavy-light-heavy on dumbbell chest presses? I see people do it all the time nowadays.

>>38966641
Quite a lot of smaller protein brands lie about their protein content.

>>38967021
Sounds like you aren't retracting your scapula and/or you have a poor arch when you bench. Or you lose the arch because you lose tightness at the bottom of the press.

>That sounds like a tendon or nerve problem.
tendon and nerve problems are a magnitude less likely to happen from a single point in time than a muscle sprain/strain. Usually tendon and nerve issues increase in severity over time and a defining moment is almost impossible to pinpoint.

>>38967045
Over what time period? Between sets? Between days? Between weeks?

>check my protein( from myprotein) bag
>has soy lecithin as emulsifier or some shit along those lines
>soy

am I gonna die and lose all my test?

What's a substitute for good mornings? I don't feel like crippling myself accidentally.

is GVT for intermediate beginners a meme?

>>38967060
If it's used as an emulsifier it'll be a very low dose.

>>38967098
Yes. There are far better ways to get a lot a training volume which don't require spending hours in the gym lifting baby weights.

>>38964312
>fainted squatting 88lbs
2spooky4me

>>38960952

I do something similar to this, but on the pull up bar trying to kick a hole in the ceiling. Not sure it does me any good, but it's fun to do.

Let me ask you this /fit/. I was lifting from Jan to March, my Squat was closing in on 200lbs, my Bench and OHP were a little over a hundred, and my DL was around 180lb. I just started lifting again and I'm afraid I'm being too autistic about having perfect form this time because I started my whole weight progression over from empty bar and I feel like I'm wasting my time. What would you recommend I do? Keep going like I am and keep being autistic about form, or go easy on myself, accept that my form is probably okay since I read the book and watched the videos, and increase the weight until my form starts to crack then start lifting from there to get that feeling of progression back? It's so fucking difficult to trust my form since I can't see 360° around myself.

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>>38966665
>>38966709
If someone asks how to grow any other muscle /fit says linear progression but with abs you idiots always say calisthenics and isometrics.

>what exercises should I do to grow biceps?

Just flex in the mirror bro it actually activates the muscle more than curls.

>>38967255
If you read the book why don't you use the method rip describes for finding the correct working weight to start with?

So, i have been working out consistently for about a year and a half now. My gym has no squat rack,only having a smith machine, and i never learned to do deadlifts, tried this monday and form was ridiculous, moreover the dyel trainers "don't recommend the exercise" and i do cardio the same day, so i go in running shoes.

What can i do in place of squats for legs and deadlifts for lower back/core? I used to squat lmao2,5 plate on the smith machine, but i'm afraid of crippling myself. Also how to strech myself for bodyweight squats? can't go lower without rising my heels when there's no weight

>280lbs
>25-30% bodyfat as estimated by /fit/ in a previous thread (don't have calipers yet)

Work an extremely physical job (farm hand), was wondering if I will still get noob gains, or if since I'm doing a lot of work I'll miss them. Was thinking about eating at maintenance and starting lifting since my body would have to eat fat to put on muscle, but I honestly don't know enough to know if this would work or if I should just start cutting that 45lbs .

Sticky wasn't very helpful, hoping one of you guys know.

>>38967310
Because I keep being autistic about my form. "Muh form isn't perfect I can't increase the weight that much yet" is basically the thought I get whenever I consider blasting the weight up.

>>38967284
Linear prog. is usually in the context of full body compounds, not how many situps you can do to show your abs off at Brad's party,

>>38967316

Tell your trainers to eat a fucking bag of dicks.

Deadlift bearfoot. Focus on maintaining the arch of your foot. Dont let it collapse. You'll be fine.

Or go buy some expensive as fuck lifter shoes.
Not an option for me.
I've 4E wide feet. (Wish they made them in half measures for foot width, or quarter measures even)

>>38967316
Hold your arms out in front of you to go lower in bodyweight squats. Also tilt torso forward.

Just don't do diddlies on your cardio day. Duh.

>>38967021

I don't know how but that causes weird ass type of tension pain in my fucking thumb on my broken/chewed up arm.

I'm done with SS
What should I do now? (pls nothing like SS)

whats the best protein(pref. unflavoured) in the market?

dont care about the price since I only use it from time to time

I know a massage therapist personally that's offered to give me half off her normal rate and make extra time for me on weekends because she's a family friend. I normally go to the gym Friday mornings. Would it be good or bad to get a massage a few hours after lifting? Effect on gains? Or should I ask if she'd be alright with doing it on Saturdays?

>>38967332
>>38967255
P-pls respond, it's gym night tonight.

>>38961356
Wait longer, drink more water

Its hard to estimate if you are actually losing because of measurements and how much water you drink, time of day when measuring and shit.

Give it some time. When in doubt, run faster.

>>38967336
Linear progression works for every muscle. Sets of >15 reps are useless, need to add resistance. Weighted situps are best ab exercise

>>38967468
Form > weight

You dont want to sit on couch after injury because your form was shit.

Work slowly back to your previous best performances.

I'm confused about progression on chin ups and dips. I can do 3x8 easy, do I add weight and drop it to 3x5 ad work back up to 3x8 or should I be able to do 3x8 with the selected weight increase?

>>38967468
I did respond. Multiple people have responded. Read the fucking sticky. Reread the book you said you read because it has the answer to the question you asked.

>>38967545
I prefer to do chins 5x5 though rip say 3x8. Try doing them with 10lbs on a dipbelt or a 10lbs db if you don't have a belt and see how it goes.

>>38967468
Just lift. If the squat doesn't feel right, go over all the cues and try again. If nothing hurts while you squat and you hit depth, you'll be fine, don't overthink it and slowly add weight to the bar.

>>38967584
So if I can hit at least 5 reps I'm good though? And work up to more reps over time?

>>38967284
You can linearly progress with ab roll outs.

I'd be amazed if anybody could do a single standing ab rollout untrained.

>>38967508
You can linearly progress with isometric movements you seething casual.

>>38964170
someone critique
3x lower
1x lower in a week

>>38967021
>Look at what it's made from, if that's possible. Is there lots of sugar in there maybe? Look at reviews.

The thing is, it is made up of just soy, I think they just said concentrated soy powder? There were pretty much no additives to it, and sugar value was quite low.

I wish I could look at reviews, but I literally don't know what fucking brand this is. It is like that medicine that shady chinamen sell sometime, that will give you SEXUAL WELLNESS, VITALITY BERY GOOD FO YOU, and sometimes it fucking works.

>>38967048
>Quite a lot of smaller protein brands lie about their protein content.

Shit, even in the nutritional fact sheet? I thought those were things you couldn't get away with.

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I dont have money for a gym I started doing bodyweight exercises and bulking I dont want to dirty bulk so I started a slow lean bulk of about 1kg per 30days I’m 181cm 60kg is there any hope with these child bearing hips?

>>38967692
Some of the larger ones were doing it until only a couple of years ago. Then a researcher hired some lab time to test the protein content properly. there was a minor shitstorm over it.

>>38967696
Yeah, once you stop having the muscle mass of a small child you'll fill out and it will be less noticeable.

>>38967316
>Also how to strech myself for bodyweight squats?

T-nation had a really nice post about this. Also you could try this out while at it:
https://www.youtube.com/watch?v=JBHzXF-mVjY
https://www.youtube.com/watch?v=_Gwgm3s2EQ0

I believe squating better was essentially about hip and ankle flexibility. From the sound of it, you seem to have shit ankle mobility, so focus on those.

Yeah, you will get fucked if you try 2.5 pl8 with out the smith machine since your stablizer muscles aren't developed enough. Go lower weight to a safe degree, and work your way up for safety.

Got a new extremely physical job about 3 years ago and been packing on muscle without trying ever since. If I start lifting will I still get noob gains, or did I waste them at work?

Will biking increase my running endurance?

>>38967792

>will cardio increase my cardiovascular endurance

What do you think?

>>38967758
God damn, sometimes I wish I was something like a farmer instead of a nerdy uni student for them natural gains.

Well, I'd say your muscles aren't really "developed" since you aren't really putting isolated tension on them (Like squat and benchpress) so likely you still have room for noob gains, although this is broscience tier.

Depends on how jacked you are though, there are times when DYEL look ripped out because of their low bf. Maybe you could be just losing bf and it looks like you are getting ripped, along with minor gains?

>>38966973
Weird update... at times the pain goes away completely. Like now I can lift things in any position and it feels fine. Out of nowhere it can come back again. It must really be a nerve then. Thanks anons

>>38967617
Just decide if you want 3x5 5x5 3x8 and stick with it. I'm telling you to add in the weight now and see what happens

Anyone know of a weightlifting app alternative to Strong Lifts 5x5

(It seems like the progess for Strong Lifts is low as hell. I'm unsure)

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>>38967021
>>38967048
>>38967722
http://www.bulkbarn.ca/en/Products/All/Pea-Protein-Powder-2944

Sorry about that, it was Pea protein. By the look of it, it probably has fake nutrition on it.

I guess Ill just have to suck the MyProtein "20days to deliver, 15$ delivery" cock then.

>>38967911
I've never had that problem with myprotein

Do you live in Alaska or something?

>>38967617
You're over thinking this. As long as you are making steady progression in the amount of work you are doing you'll get stronger and build muscle

>>38967835

I'm 6'2 280lbs and 25-30% bf estimated by /fit/ (don't have calipers yet). Recently started taking an interest in fitness and trying figure out if I should lift at maintenance for those noob gains, or just start cutting and doing body weight to hold on to as much existing muscle as I can.

And yeah, despite the shit pay and the terrible amount of work I have to do, I love working on a farm, couldn't imagine sitting behind a desk for the rest of my life.

>>38967647
Progression in calithestics is not linear its bumpy. How many ab rollouts reps do you think someone could do before they manage a standing one? 20-30? How many diamond pushups you do before a 1 arm pushup? Good luck progressing to a handstand pushup or a 1 arm pullup without training with weights.

>including personal attack in your argument.

Weighted situps is the best exercise for abs

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>>38967929
Canada, so pretty much a more civilized Alaska.
It is a land of overpriced protein and chicken breast, along with shit delivery service, lad.

>>38967956
How is that relevant? You can linearly progress the volume of work your do with ab rollouts since you can simply do more. Or you can change the angles involved to get a less effective lever and make it harder etc

Linear progression isn't just adding 2.5lbs to the bar every work out.

>>38967284
You didn't read my original post, or any that came after that. Good try though faggot.

>>38967956
True. Strength progression with calisthenics is an up and down road more akin to block programming than linear progression.

I have a fucked up knee from a car accident that can't bear a lot of weight on it. I walk with a slight limp.

What can I replace squats with? My gym has this weird lying down squat machine (I can't seem to find on google) that seemed okay on my knee but not sure if there's something else I should be doing instead.

>>38968036
>Linear progression isn't just adding 2.5lbs to the bar every work out.
That's exactly what linear progression is.

Why are we dicking up a QTDDTOT with this shit?

>>38967954
If I were you, I would want to lose that bf ASAP while focusing on my strength rather than muscle gains. You probably have a lot of room for noob gains, which is something you should take advantage of since you could lift more even while cutting.

The worst thing that could happen to you is that you already hit past the noob gain phase, so you won't get any stronger while you are cutting, but hey, even then you will be jacked once you cut.

I don't know about rest days though, you would probably want to rest between workout, but I don't know how it is going to go with that farm life

>>38968096
Hip sled? Do that if it doesn't fuck with your knee.

>>38968099
It isn't.

How's your 3rd week of starting strength going?

>>38968099
>>38968127

adding 2.5lbs constitues linear progression, but isn't the only form

stop being pedantic shits the both of you

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>>38968141
You're not my real dad

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>>38968110
Found it. It's apparently called a horizontal leg press machine. Any good?

>>38967886

Anyone?

Nobody?

After dead lifts and even standing over head presses I get sore in my lower back. Not in the bone but in the muscle is this due to poor form or is it because I just started lifting. Is the lower back used to stabilize these lifts?

>>38968167


I hate these things anon.
>Can squat 275 on one of these.
>Over two months ago I tried one
>Pressed 160
>Roughly a months work of strength training
>Can press 275lb
>Can't squat more then 110 maybe 140 due to pain in the vertebrae either middle or above my shoulders.

Motherfucker.

>>38968100

Thanks m8, I'll just go for the cut. I work largely unsupervised, so I'll just work slower on "rest" days.

>>38968167
If it's not causing you pain then it'll do the job. better than nothing.

>>38968194
It'll be a combination of poor form and weakness. Poor form is usually caused by weakness.

>>38968194

Do Romanian Deadlifts. They apparently work the lower back also

Drop your weight too, experiment find the sticking point, and then go below it to no-pain zone and build back up from their.

You probably have inadequate lower back development.

I really like deadlifting, is 3x5 dead lifts okay?

>>38968219
>implying deadlifts don't work the lower back
>implying that doing deadlifts won't fix any 'development' problems in the lower back

You should not be giving advice to anyone lad.

>>38968236
Yeah, pick an appropriate weight for it though and don't fuck your back up jumping in with too much.

>>38968036
>>38968089
>Linear progression is not linear progression

Weighted situps are best ab exercise

>>38968208
I better be seeing you become Maximus Decimus Meridius, and grow some top tier cows and chicken for those max protein value, lad.

>>38968256
Until you get some dyel doing them without loading his core so his back is hyperextended.

>>38968293
Heavy squats are best exercise for legs. /fit consistently recommends them even though dyels will snap their shit if they do them without loading core properly. I don't see the problem here.

Weighted situps are best ab exercise.

>>38968242
Ok so it is normal for the lower back to get worked hard on dead lifts? It seems that most people say the glutes should get activated more. That is probably a form issue and I'm answering my own question.

Oh and should squats also work the lower back?
I should be precise here the pain is a dull sore not sharp or hindering. So I hope that means I am not doing anything bad to my back.

>>38968408
I used to get a lot of back soreness when I deadlifted
now I dont really get any feel in there

no idea what I did between

>>38968408
First of all, stop giving advice.
Deadlift utilizes the posterior chain, which is hamstrings, glutes, spinal erectors, and traps.

Yes, stabilizing a heavy weight on your back uses your back muscles.

>>38968429
You got stronger

Right now I'm just doing push/pull/legs/shoulders on rotation with 1 rest day. Should I include an arm isolation day? Or just let them grow from stabilizing other motions?

>>38968439
I wasn't giving any advice, I was asking for it.

When doing a FB (AllPro to be exact) routine, is it best to start with the lower or upper body?

>>38968442
but I also got my weight up(and on a cut) so it should've continued
currently at 132.5kg and going to try keep going up next work out
maybe I fixed my form

>>38964428
Danberu nan kiro moteru

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>>38966642
OP here. Most of the guides I read suggest holding on to something overhead and performing the movement s.t. only the shoulders are touching the ground. I am not sure it is physically possible to do that maneuver without engaging the shoulders. Are you suggesting one should bend at the hips or waist or something?

Want to do power cleans
Can't get bar in between neck and delts while still being able to grip it
What are some exercises/stretches I can do to get better mobility? I have a really stiff upper back that I don't think is helping

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>>38960952
Trying to draw up a routine for weight loss
How important are rest days? Should I be lifting 3 times a week. 5?

Should I be doing like a 5x5 or 5x3 for my lifts?
What are the most important lifts besides squat, deadlift and bench press?

I'm doing all these lifts alongside daily cardio, stretching and pushups/situps in the morning, for fat loss

>>38968714
weight loss has nothing to do with cardio or routines

it's simple as consuming less calories than your body needs

are squats and deads enough for dat ass?

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What should I put instead of rows on monday/friday?

>>38960952
Any way to change the programming on SS to focus even more on the squat. It's currently my weakest lifts and I've been stalling and already deloaded once on 2pl8. Stuck on it for almost a month now. Would it help to skip it on one of the sessions? I always feel like my legs are still fatigued from my last workout two days prior. Or should I eat more? Currently gaining about 1-2lbs a week.

>>38966583
>>38967503
thanks, I guess I
ll just keep going and try to cut ~200cal less

>never ever got my butt cheeks sore in my life lifting
>today had them a bit sore, maybe due to boxing preparation we did(did some bw squats in there)
>today squatted
>could feel the cheeks as I went ATG
>now soreness intensified

Wut

>>38968714
read the sticky

>>38963032
>Is it acceptable to go AMRAP on a deload??
The porpouse of deloads is to take it easy, so what do you think?

>>38968728
>how you exercise has zero impact on weight loss

thanks for nothing, retard

How about this, which lifts burn the most calories? And what burns more calories 5x3 or 5x5?

Im also tryna build my upper body. ive got small arms

>>38968786
More curls

>>38968786
Why don't you like rows? You need something to build your mid/lower traps and rear delts otherwise they'll be lagging a lot. You could do seated rows if you prefer those. If you don't want to go heavy because you could do reverse flies or face pulls.

>>38968777
Yes

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>>38968846
>And what burns more calories 5x3 or 5x5?
5X100

>>38968864
because in my job im doing rows for 8 hours, i was looking for something other instead
dunno

>>38963032
>>38968841
The whole point of AMRAP is to allow a novice lifter to set a volume PR on the lower (deloaded) weight in GSLP.

It allows a novice to increase work volume for that workout instead of spinning their wheels.

>>38968846
The difference in the amount of calories they burn is negligible, retard.

>>38968471
Anyone? Headin to the gym in a bit.

>>38968786
>3 triceps exercises
>1.5 biceps exercises
why is this shit so common amongst retards trying to make their own routine

>>38968714
>5x3
>for anything but cleans or snatches
What the actual fuck are you doing? 3 reps per set is when you go extremely heavy and try to prepare your body to lift your 1rm, doing 5 sets means you're going for volume. Which is it now?

>routine for weight loss
Sorry, I didn't realize I was talking to a complete noob. You have no business making your own routine. Just follow SS, Reg Parks or SL and count your calories if you want to lose fat. Any workout session on one of these burns anywhere around 200-400 calories. That's good enough. If you don't want to compromise noob gains, skip the cardio.

>>38968915
Lower

>>38968933
That's what I thought. Any reason as to why though?

>>38968883
>tfw I need to wake up at 6am to go to the row factory
>tfw biceps is already bigger than femurs and lats popping like crazy
>get a raise
Seriously though, what job involves rowing for 8 hours?

>>38968915
It's personal preference. I like to do my presses first if I have them programmed for the same day as squats because squatting first impacts my presses more than pressing impacts my squat.

>>38968922
>he doesn't do heavy triples
How's linear progression treating you bud?

>>38968859
>>38968864
>>38968921
should I do chin ups then? If theyre in the same workout day, then which one 1st?

>>38968846
Since you're being a cun then the only response you're getting is read the fucking sticky and do your 8 hour arm workouts for arms

>>38968921
>triceps
>bigger muscle
>3 heads
>biceps
>smaller muscle
>2 heads
What do you think?

>>38968957
I'm loading and unloading trucks with tires. Pretty good gains, but gets boring.

>>38968799
Do a 10% reset then eat more. How much do you weigh now?
Once you reach the point of an "advanced novice" it's common to take a light day once a week on the squat, but a 2 plate squat is far off from advanced novice territory.

I calculated my body fat % with the top 5 bf calculators on google (by measuring waist, hip, neck etc.)
got results from 5-11%.
my scale says I'm at about 13-14%.
I guess that means I'm fairly lean, but which source is more trustworthy?
Are those calculators just stupid or is my scale confused with my water weight?
how do you guys measure your bf %?

>>38968962
>doing heavy triplets for 5 sets
>Implying you should go from 5x5 to 5x3
>Implying it's not 5x5->3x5->3x3

Does it matter if you do pull-/chinups and rows on the same day?

>>38969012
both are pretty inaccurate. Those methods can only give you estimate, and as you saw those estimates vary wildly.
If you want a proper estimate, underwater weighing and dexa scans are the ways to go, though it is expensive.

>>38969024
Depends how good your work capacity is.

I've done heavy triples until failure before which has often been more than 5 sets depending where I am in my training cycle.

>>38969040
No, they'll impact the performance of each other but it won't kill you.

>>38969012
Get calipers, they're usually about 2% of a DEXA scan. You could be that low bf% though, what's your height and weight? A picture would quite clearly show if you're 10%

>>38969006
>How much do you weigh now?
Currently 162@5'9
According to symmetric strength my squat is my weakest lift and barely qualifies as "intermediate" at my bodyweight.

>>38969059
sorry, caliper measurement calculation can be within 2% of a DEXA scan

I'm squatting 120 pounds Can I use a belt? Will this harm my muscle imporevement.

I spent the entire gym day yesterday doing arms.

Is it unwise to do a bit of arms alongside leg day today? Someone told me I could train biceps every day but I don't know how much bs this is.

>>38969088
Yes, no

>>38969089
You can train anything everyday as long as you are not a retard about it. If you have to ask tho you probably shouldnt

>>38969061
ignore symmetric strength. It's a shit website using pretty graphics to pretend it isn't shit.

If you have stalled hard then you should change program. 2 plate seems low but look at periodised squat programs.

>>38969089
If you really want to you can. It'll probably be more work than your arms can recover from so you'll be wasting your time though.

>>38969088
You can use a belt but you shouldn't need to.

>>38969061
Yep, just reset your squat, eat some more calories, keep at it. Record a video of your squat as well just to make sure you're squatting correctly too, since that will cause you to stall often as well.

>>38969106
>You can train anything everyday as long as you are not a retard about it. If you have to ask tho you probably shouldnt
I wanted to ask because I usually wait a few days before training certain muscle groups again, such as chest or quads. I wanted to know if biceps had the same rule of thumb.

>>38969107
>It'll probably be more work than your arms can recover from so you'll be wasting your time though.
Alright this is what I wanted to know. Thanks

>>38969113
how is resetting going to help? His current work volume isn't enough to stimulate a training response and resetting won't miraculously change that.

SS for 6 weeks. All my lifts are making the same amount of progress as when I started ... except bench. I've been stuck for 2 sessions at 140. Last Friday I only failed the last rep of the last set. Today I failed at the last rep of the first set. I have recently started chin-ups but otherwise, it's got to be my form, right? That's weird though because it wasn't a problem before at 135. I got nipples to lockout.

>>38969148
Gives him a chance to recover from cumulative fatigue. The lack of an adaptation is most likely from failure to recover and adapt than the lack of a stimulus.

>>38969180
Seems about right for bench to me. I've been lifting 3 months and can't get past 115.

New

>>38969214

>>38969214

>>38969180
It's probably time for you to start microloading. Get yourself some fractional plates to increase your bench by 2.5 lbs. A lot of people like to use baseball bat weights for this, but I use washers with a 2 inch hole in them. You can also get actual fractional plates, but they tend to be very expensive.

>>38968786

1x5 for diddly, 3x5 for squat, 5x5 for the rest

A
BP.....................70
SQUAT...............50
BB CURLS.........50
PULLUPS ..........5

B
OHP ...................34
DEADLIFT ...........110
DIPS .....................5
CHINUPS ............6

AxBxAxx

Yes/No

>>38968846
An hour of exercise is an hour of exercise and is equivalent of burning off a bottle of Coca Cola. You can't out train a bad diet and lose weight.