QTDDTOT

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If someone can just shop onto this image the words "YOU STILL HAVE TO READ THE FUCKING STICKY"

then probably about 50% of the questions we've gotten recently would be answered.

If I've decided not to focus on my deadlift in this training cycle, what's the best way to maintain it?

I've been doing rack pulls after squatting because I like the pump, will this be enough or should I be deadlifting as well but at lower volume?

>>38969309
>>38969214
How do I work out?

>>38969309
How do I lose weight?

>>38969324
Scientifically proven tests have shown that bullet damage to the middle of the brain can show results of 20 lbs lost in only 2 weeks!

So grab your dad's gun and get cracking! :)

>>38969318
>>38969309
>>38969324
what is a dumbell?

>>38969347
See, that's not in the sticky. Good thing I came here.

Yo how do i figure out where the gym at?

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>>38969347
>>38969368

>>38969314
I noticed paused ATG squats helped me maintain my deadlifr when I couldn't train it

>>38969214
How do i get a gf/bf?
Ill take anything right now, plz respond

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

Is there anything I should change?

>>38969410
Interesting. I'm doing paused front squats anyway.

I'm mainly wondering if I should reduce training frequency or just training volume in order to just maintain it.

Can i do SL 6 times/week instead of 3?
I just finished my 2nd week and i dont feel is enough i dont even get doms anymore?

>>38969450
DOMS go away naturally after a few weeks of lifting, you won't get except for on rare occasions when using a new muscle. Stick to the program as long as you're making progress.

>>38969422
Same to you. Also, include the barbell in your weights when posting them here ffs

>>38969450
DOMS should stop after a couple of weeks at most.

You won't be bale to do SL 6 times a week once you are lifting more.

>>38969450
No. You're not supposed to get DOMS and rushing things now is pointless. You can add more weight and do as in SS where you start from a weight you can handle (not the empty bar like in SL) and progress from there

>>38969450
It's possible your body will recover in 24 hours, but it's also possible you will fuck yourself.

How many scoops should I be doing? Just started working out today lmao

>>38969431
It reall2u depends on what you're going to do instead of deadlifts

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>>38969469
>include the barbell

>>38969509
Why wouldn't you? Are you trying to convince me you actually only squat 5 pounds not including the bar?

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>>38969554
americans are already awake? Im squating 0.5 plate, just to endure it in my routines. Highbar kills my shoulders and lowbar kills my wrists. no bully

>>38969598
so, it's in kg? Would've helped if you had said that.

Are one handed pushups a good way to even out arm symmetry? My right arm got bigger than my left from breakdancing and it isolating each muscle seems like it might make it more apparent.

>>38969598
How can highbar kill your shoulders? Engage your upper traps when setting the bar and you should be fine

>>38969598
>americans are already awake?
dude it's like 4 PM on the East Coast. It's almost noon in California.

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How to lose weight by pumping iron?
Assuming no cardio is allowed.

>>38969669
see >>38969309

>>38969669
take what you would eat in 2 days and eat it in 3 days

>>38969669
Read the fucking sticky

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>>38969598
>makes fun of Americans
>can't even squat lmao 1pl8

>>38969598
you will get used to the highbar pain (if you are placing the bar properly)

what is the difference between cheap and expensive protein powder? In my cheap powder I get around 82% pure proteins, which is around the percentage of ON Gold Whey, there are BCAAs in it, it dissolves in milk nicely and it tastes really good (kinda like banana milk).

>>38969895
usually flavor and mixability.

>>38969895
some cheaper powders have a lot of filler in them or cheat their ways to their labels. Example: Six Star protein powder claims 30g protein per scoop but is more like 16-18g

Is over the head n shoulders press enough for delts/upper pecs development or should i add sum isolations in my routine?

>>38969917

So if I'm just a dyel, that wants to build some mass, and not supper rigorous about calories counting I don't really need to spend tons of money for expensive whey.

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Stupid question.
What are some good exercises/routine I can do with this? A friend of mine moved out of state and I got this for free.
I'm trying to save up for a power rack and an Olympic weight set but I just have this till then.

>>38969214
How do I cut for a flat stomach while eating enough to support gains?

>>38969976
No one needs to spend a lot of money on Whey. Just make sure it's not a shit-tier brand and buy what you like.

Some people swear by ON, some people save money and do myprotein. Some people just buy what's at the store.

Hello I just started working out after being a slob my whole life
what supplements/vitamins should i take?
currently taking
fish oil
d3
zn+mg+ca
multivitamins
1tablet each day
and 5g of creatine

>>38970023
all of this is unnecessary particularly if you're just starting. At-most you'll need some protein powder to help out your intake. The rest of that shit is completely unnecessary if you eat vegetables.

Don't get memed by the supplement industry.

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Been getting a bad pain from hip flexors in right leg when I squat, close to groin. I'm new and I do some stretches, but what stretches do you guys think are best before doing squats?

>back acne
>mention to parents i want a back scrubber for during a shower
>they laugh at me and close the door

Scrubbing your back in a shower should reduce upper back acne right?

>>38970141
>back scrubber
Nigger just use your hands

Am i supposed to wait out the soreness or go with it anyways?

Is it normal to get more sore after eating a meal ?

I mean , i get normal sore after a good workout and I eat twice a day with each meal being 1500kcal . The problem is , after i eat it's like the soreness multiplies by 100 and i almost become paralyzed like i can't even stand up from the chair .

This shit can't be normal right ?

>>38970303
See a doctor.

>>38970001
pls respond

Upper body: 1x a week
Powerlifting style bench press 3x5
Pendelay barbell row 3x5
ohp 2x5
lat pull down 2x5

Lower body: 3x
Alternate deadlift 1x5, front & back squat 3x5
Alternate hip thrusts & barbell glute bridge 4x8~12 (keep on heels not toes)
cable kickbacks 2x12~25
seated calf raises 2x12~25

critique please. will i get a big ass?

>>38970311
Why?

>>38970311
For real ? I mean i googled it with 0 results . Is this a disease ?

>>38970180
There are parts of your back your hands don't reach.

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I can't lift heavy for abou a tmonth because I'm ill.
But I don't want to lose muh gainz.
What do? Do a single set of every exercise with light weight every few days?

>>38970403
Because it isn't normal.

>>38970404
Go see a doctor.

>>38970407
No there arent.

>>38970425
You seems to know what it is, care to elaborate? Not the op but i'm curious.

>>38970583
He said he was almost paralyzed, like he couldn't even stand up from a chair.
Don't you think that warrants a visit to the doctor?

Woke up with a headache. Took a painkiller. Is this gonna fuck up my gains in the gym later?

>>38970628
I think he was exagerating to make his point, but maybe you're right.

>>38969994
Find a beginners body weight routine. Add curls, tricep pull overs, you might be able to do OHP but it's a bit odd with the ez curl bar.

>>38970001
You eat little enough to lose fat.

>>38970023
DNP
Tren
HGH

>>38970141
It won't make much of a difference. Sleep with a towel on your pillow. Change it and wash it often. Take colder showers

>>38970233
Work through it

>>38970399
Depends on your genetics. Maybe

>>38970413
How do you know you'll be ill for a month?

>>38970659
Only if you let it influence your workout effort.

>>38970817
>How do you know you'll be ill for a month?
I got the kissing disease and the doc said it'll take a month.

Is 1200 too low on PPLPPL followed by cardio iifym recommended 1800 but i think thats why too high?

>5"1
>grill

>>38970888
Eat well and rest. Do what you can to support your immune system and don't worry about gains, you won't lose much in a month.

>>38970893
Try it out, if you feel faint or have blood sugar crashes then yes it is too low. Quite often its important to find the sweet spot for yourself where you are losing weight but not crashing your energy levels unnecessarily. I always find fasting much easier but each to their own.

It's sounds low but I've never really paid much attention to calorie requirements of grills

>>38970959
Intermittent Fasting?

>>38970987
Yup. But I'm quite good at ignoring hunger pangs and prefer to be well fed when I'm working out. It's all down to preference.

What's a good brand of whey? It's been a long time but for the next month or two I'm really limited on being able to cook. I used to buy Musclepharm's 5lb for like $30 on bb.com but now it's like $50 for whatever reason.

>>38970959
>Eat well and rest. Do what you can to support your immune system and don't worry about gains, you won't lose much in a month.
Ok ;_;

>>38971007
I use MyProtein Vanila flavour and I have no complaints.

>>38969422
what are those numbers?

otherwise fine except i'd do pull ups before curls. they wil affect your pull ups and since pull ups hit way more muscles than curls, you're training inefficiently by creating a weak link for them before you get to them (tired biceps means your arms will fail first before your lats or anything else have been stressed enough to provide the benefits which pull ups are good for).

>>38970345
>How do I cut and bulk at the same time?
Read the sticky

r8 y texas method

Mon:
ohp volume
cgbp 3x10
weighted pull ups 3x5

Tue:
squat volume
RDL 3x8
rows 3x5
hanging leg raises 3x5-10
holding heavy ass barbells

Thur:
OHP intensity
push press 2x2

Fri:
squt intensity
deadlift intensity
weighted pull ups 3x5
hanging leg raises 3x5-10
hoding heavy ass weight
rows are done from the floor
squats are low bar
volume right now is 5x5 and intensity is 5RM. when this stalls i'll use 3x5 and 3RM.

Seriously how do I get rid of puffy nipples? Im in shape 14% bf and a nice chest besides this shit.

How worried should i be about heart palpitations?

Would cardio fix it? I hate cardio.

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Doing full body routine. Could always do three workouts a week.

Next week is very busy. I am left with a choice: either I go two times or three times with only 24hours of rest inbetween two workout (I'll go mo morning and tu morning). What's better?

I know that a single week won't matter but it's a situation that might come up a few times now.

>>38971131
Id say, go lifting if you feel like it. If you feel like youre still fucked on tuesday morning, dont go.

>>38971124
See a doctor but don't be too worried. When I was a late teen I had heart palpitations and it was diagnosed as SVT

It went away when I reached about 20 and I haven't experienced it since. It could be something bad but it's far more likely to be a non issue.

>>38971131
Go with the 24 hours rest and get in there 3 times. It won't really be a problem. Cut back on accessories if you feel you need to.

>>38971101
post pics. also how do you know you're at 14%

>>38970888
tebra

>>38971131
I wouldn't recommend doing two heavy workouts within 24 hours of each other. Do the second session as a form/deload session.

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>>38971124
>mfw chest feels funny

>find out it's just heart burn and I need to cut back on eating

>>38971191
24 hours should be plenty of time to recover if he's eating well and gets a good night of sleep.

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>>38971178
Wut?

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>>38971197
I had heartburn too abotu a year ago. Thought i was going to die, felt like a retard when my doctor told me what it was.

It was stress that caused it for me though.

>mfw doctor ordered me to eat nothing but unseasoned rice for two weeks.

why does so many people tell us to read the sticky, and simultaneously shit on starting strength

>>38969214
I have a few questions OP:

>is that a girl?
>if yes, who is it?
>how much do you think she'd want for me to go raw in her asshole and choke her while I cum balls deep in her?

Answers much appreciated, god bless.

>>38971301
SS is a good starting point. But it's not the best.

Biggest thing is getting people lifting, which SS does. After that you can work out the nuance.

Are multivitamins a meme? Why does excess b2 make me piss radioactive waste?

are you supposed to snatch for overhead press or lift from a rack?

>>38971339

Lift from a rack ideally, as lifting from the floor uses energy you would better spend on doing OHP.

Don't listen to the >ohp in the squat rack memes.

>>38971339
If you have to ask, you should just lift it off a rack.

Also if you have to ask, im 99% sure you dont know how to snatch for shit. Or even what a snatch is, desu.

>>38971376
>>38971383

thanks for the replies. i didn't literally mean snatch, i guess i meant 'lift from floor'

i train at home without a rack so i've been doing it from the floor, just wondering what was more recommended

Is it true that Donald Trump can deadlift 500 pounds?

>>38971558
Isnt he almost 80 years old? i'd be surprised.

>>38971603
Hgh, trt and milk

>>38971558
he is a pretty large man with a posterior dominant posture but absofuckinglutely no, id be very surprised if his baby hands could even hold 225lbs

>>38971668
You think he can dl more than putin?

What's the verdict on situps? I've heard that they're unreal and I've heard that they're terrible

Any tips on meal prepping?
I want to get into meal prep, and have a basic plan for it, but is there something I should know before I start?

>just get in the rack and squat
>feels shitty, shakey, weak, knees hurt, ankles hurt

>meticulously make sure the grip is just right, the stance is just right, the back is just tight enough, repeating cues in my head while i do the exercise
>squat feels easy as fuck

Am i deceiving myself? Am i using too much eight, since i cant just squat it without any problems?

Best way to lose love handles and build traps? I'm not too confident with free weights, so if there's a machine that will help build some muscle to start me off that'd be awesome but I'm obviously willing to learn with free weights if it's better.

Also thanks /fit/, I wouldn't have made it this far without you guys
>n-no homo

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Should I bulk or cut?

>>38971998
dont ever bulk again for the rest of your life.

Also poo in the loo, for christs sake.

>>38971971
eat less, deadlift 500, not necessarily in that order

Fastest way to gain 5lbs on lift every week without bulking go

>>38972020
Damn anon, who hurt you?

>>38972042
go to the gym for the first time
or if you've already been lifting, then you can't.

>>38972047
He looks like a recovering fatty. "bulking" aka overeating will just push him into toxic behaviour again.

>>38971318
>>is that a girl?
No

>>38972096
What is an alien physique?

Does anyone bruise like a peach after working out? Is it because I've only been going to the gym for a couple of months so far? My legs are covered in them

>>38969214
what's this girls name

>>38972115
Not normal. How do you bang your legs while working out?

Will I kill my gains if I work the same muscles two days in a row?

>>38971998

You should work out.

>>38971971
Free weights are a lot better I'd say
Shrugs, deadlifts, farmers walks, dead hangs, hammer curls
All of these will help
Free weights aren't as intimidating as people initially think
Just watch some form videos, be mindful of your body/be generally conscious of what the fuck your different body parts are doing, and don't try to lift more than you safely can.

Soccer player here. Say if I was 5'10" 165 lbs and had average lifting stats. Would I me more agile if I was the same height/weight but could bench 315 for reps, squat 405, and deadlift over 500 lbs?

>>38972042
See if your gym has any 2.5lb plates
If so, one on each side should equal 5lb

>>38972134
no just make sure you eat and rest enough

is this fixable? can i ever get abs without loose skin or did i push it too hard? 173cm 90 kg here

also, why do stimulants work to lose weight? does things like tea and coffe help

>>38972129
I don't think I do? That's what bugs me...

>>38972147
I've been doing PPL for 4 months now, still look like a dyel/fatty

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is this fixable? can i ever get abs without loose skin or did i push it too hard? 173cm 90 kg here

also, why do stimulants work to lose weight? does things like tea and coffe help???????

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Made a thread about this but it didn't go anywhere so I'll ask here.

Will I get stronk doing this routine?
Am I not upping the weight enough?
How can I make this routine better?

I just started lifting again after being away for awhile. Mostly doing it for endurance/stamina. It's not SS and I'm okay with that.

>>38972151
yes but not that much, i wouldn't wory about it, if you take your squat for 135 to 3 pl8 theres a huge difference but if you get the 4 pl8....
not so much

>>38969214
currently have lazy legs from squatting almost 3pl8, I dont bend them as much as I shoukd
I box so this is an issue, is there any exercise that will aid me? Or is it just mental beating until I do it without thinking?

>>38972150
Thanks anon, I've got some dumbbells/barbell with a couple of light weights which I can practice my form with :)

Would this sort of thing be suitable?
http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/11/muscle/traps

>>38972228
>>38972200
The only way to know you'll have loose skin, is to lose weight
I've seen people who have lost ~70lb without it

Caffeine represses appetite I think

>>38972263
Yeah, all of those work the traps, any should be good. I'm not the best with programming, but I do like Deadlifts and Farmer's Walks

Also, scratch hammer curls and dead hangs, I'm reading too much shit at once, those don't really apply

And for your love handles, it's all diet really

>>38972228
Is it only me or do i see the faint outline of a one pack?, could it be this anon has some kind of abs under that?

does eating a high protein & high veg diet unfailingly result in disgusting farts? will it ever die down?

>>38972310
Thanks man, appreciate it.

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Can I get a form check?

pls roast

(note this was my last working set so I may be a bit tired)

>>38972435
You have one hand the wrong way around. Otherwise looking good.

(im not serious, im also not qualified to critique anyones from. It's just a meme, you dip.)

>>38972435
wat r u doing

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>>38972435
Well that's obviously my RDL not squat but yeah

This is squat

>>38972435
you're moving the bar around your knees. Adjust your stance so that it naturally goes up and down.

>>38972473
Oh shit I thought it was clean and jerk thanks for clarifying

>>38972435
>>38972473
my back feels sore just watching you

>>38972473
dont spend a fucking eternity between reps two or three breaths max anon
and wtf is that placenta like shit dangling by your legs also stop looking like a faggot not sure what it is about you but the way your body moves angers me

>>38970817
but i dont want to directly train my arms
whats wrong with my routine?

>>38972481
won't i fall forward?

>>38972485
it feels like i have it straight when im doing the reps idk

>>38972489
i was a bit tired, but yeah i understand. Also it's my headphone chord since i was using my phone to record and listen to music previously.
tips on dehomofying?

How about this routine, im doing it on a cut, i really like it, is it too bad if i keep it?:

Day A
Bench press 4x10
Incline press 4x10
Butterfly machine 4x10
Cable crunch 4x10

Day B
Chin up 4xmax
Assisted pull ups 4x10
Row machine 4x10
Deadlift 4x10

Day C
Squats 4x10
Military press 4x10
Dumbell side raises 4x10
Cable upright row 4x10

>>38972341
mmm maybe, i dont really see it

>>38972611
>>38972341
what the fuck are you two on about, a one pack?, thats a fucking belly, i see 0 muscle on that picture, god fucking dammit buy some eyes before thinking you have a right to voice your opinions

>>38972435
Tuck your chin, start each rep from the ground (re grip if it helps you learn), straighten out your back (try getting into position, then push your chest upward in that position, then start the lift).

consider trying a narrower foot stance, just a preference, not necessity.

>>38972473
depth good, but you're obviously leaning hunching forward on your way up, seemingly from lack of core strenght, don't get ahead of yourself with increasing weight

>>38972435
>>38972788
https://www.youtube.com/watch?v=4AObAU-EcYE

Who decided we should bulk in winter-time? Why do we do this at this point of the year? Is it because of beach weather and public activity being more prominent? Or is it the holidays where people tend to over-consume to placate their corporate mandated consumerist gluttony? Well, /fit/?

>>38972820
because le ebin narcisists want to be skinyy for bikini season

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>>38972818
>3:20
>puts his foot on the bar
Why didn't Rip tear him the fuck apart for that? Fucking disgrace.

>>38969422
Similarly to this post, is there anything I should change?
3x5 for all except as noted
A
Squats 100
Bench 75
Barbell rows 75

B
Squats
Overhead Press 55 (I think)
Deadlifts 1x5 115


Assisted pull ups and dips for both, I'm at 60lbs assistance iirc, 3x10

On Monday I did last pull downs as well, don't know if I'll do them regularly
Yes, I'm a DYEL

Is keto dieting viable and good for cutting or is it a shill?

>>38972884
It's not "disrespecting the weight" he's talking about, when he says that he means throwing weights around, dropping weight from the top of a deadlift etc

I ate a big dinner before coming to the gym and I'm unable to make the weight jumps
Deload, or next time just don't eat a big dinner before lifting?

>>38972894
for dieting all that matters is cals in vs cals out, if you wanna try that keto shit out then its no problem, as long as cals in vs cals out checks out

you cant beat thermodynamics

>>38972788
Thanks for detailed response bro, will try again tomorrow

>>38972572
anyone this please?

>>38972930
don't eat a big dinner before lifting, have some light with protein.

is it true that chocolate milk is good after a workout?

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>>38971318
some tumblr girl

>>38972935

CICO is what matters, but fat is more satiating than carbs, which is why people who go on keto have an easier time dropping weight. The common complaint is that dieting means you have to starve yourself. That's less true with high fat (and protein) foods.

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>>38969214
should I use water or oil based lubricant for my squat plug?

Is keto a meme?

When do I know to move past SS?

I crave going to the gym 5 times a week.

>>38973219
Hop on Texas method if you've stopped adding 5 lbs every time you go in, or if you want to go the bodybuilding route do PPL split

I've been lifting for 1.5 years on a crazy slow bulk that got me to 205lbs. Now I understand the diet part of cutting, but what about your routine? Do you just lift the same weight with no progression, deload a little bit, or what?

when doing a 1kg per week cut, is it normal to feel hungry all the time? does this go away? do you get used to it?

so I've had a busy week so far, and I've missed a workout two days in a row, but if I do 2 in a row tomorrow I am back on track, is this a bad idea? since the 2 workouts would be legs+push, it probably wouldn't affect each other based on what muscles are utilized, but will tire my body out too much and kill muh gains?

>>38973469
You'll be fine as it's different muscle groups. Do you have a rest day after those two sessions though?

>>38973487
nope, day after will be pull, but after that I have 2 rest days

>>38971124
Alot of people have Atrial Fibrillation (AFIB). Fortunately or Unfortunately, it can be benign or it can be something you need to worry about. You should just see a doctor, likely you'll get a pill to regulate it if it's an issue.

>>38972250
Yeah, full depth squats for range of motion and split squats/lunges to help mimic the demands of boxing.

Come on man it ain't hard, just do movements that closely relate to how you move when you box

>>38969214
https://www.youtube.com/watch?v=BFWOl5jYQpA
https://www.youtube.com/watch?v=-7hbd--_wUs

Can I get form checks for my squat?

>>38973432
It's normal, I find drinking black coffee kills most appetite. Kind of similar to smoking or chewing gum

>>38971002
How many calories do you eat and how long do you fast for? :)

I had bad posture growing up. Now that im working my back out, I get a sharp pain between my shoulder blades unless im more or less standing/sitting straight. Is this just my body telling me to not slouch, or am I in trouble?

I've been trying to get some opinion on this routine I've made up but no answer yet. I would be thankful if anyone care to review it.
AxBxAxx
Light = ~70℅ of 3x5 load


A
3x5 Bench press
3x8 Light bench press
3x5 Squats
3x8 Seated rows
3x8 Light BTN PHP
3x8 Light Pulldows
2x10 Hammer curls

B
3x5 BTN OHP
2x8 Light OHP
1x5 Deadlift
3x8 Pulldowns
3x8 Light seated rows
2x10 Reverse curls

>>38973192
Idiot proof diet

So i am a fat fuck and Im trying to figure out calories.

I currently weight 330 LBS I am 71" tall and 28 years old.

I made up a calorie plan for the first 100 Lbs I need to drop.

330 LBS 2400 calories
310 LBS 2300 calories
285 LBS 2200 calories
260 LBS 2100 calories
240 LBS 2000 calories

Does this seem reasonable for calorie intake?

I have a simple fool proof method that /fit/ will not approve of to hit these calories precisely,but it is the only way that I think I will actually stick with something this time.

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>>38969214
Sometimes I'll spend the day with someone, or go to an energetic event. I have fun and I'm on an emotional high. Then at night I go home, I sit in my room alone and there's nothing but silence, pure, deafening silence. I feel empty, scared, and alone. And any sense of wonder or joy I had from the day is gone and I just want to scream or leave the house. But I don't do either because I'm too tired to stand up, so I just lay there miserable. Before I know it, it's 2-3 am and every emotional regret I've ever had in my life runs like a film projected on the back of my eye lids.

>>38974039
the only way to succeed is to realize you fucked up bnig time so it will take time

this is something in which youll spend effort the rest of your life

dont think you can just lol press a button and its done

you got into the problem by not knowing the rules of life, now you must learn them

>>38974215
Oh i know it will take time. Im planning on this taking around 2 years to get below 200LBS. Then it will probably take another 2 more years of weight training to get my body in any sort of shape. It will still be a hard road but it will be simple. Taking the engine out of an old car is hard but it is pretty simple.

The simple part that /fit/ wont like is how i will hit my calorie goals. Basically I am using soylent to hit my calories precisely and supplementing with 100 cal 15g protein scoops of muscle milk to hit the specific calorie goals. So my 2400 calories is one 2000 calorie bag of soylent with 4 scoops of muscle milk mixed with water. It fills up four 24 oz bottles and i drink all four throughout the day. I ordered a week of soylent awhile back and lived off of it and felt fine. So now i have one month on order. As a bonus doing this will also cut my food bill by half.

It may not be perfect but I know its better than how I eat now. Others who have done the same said it helped them with food addiction problems. It helps you look at food as a fuel source instead of eating with your emotions.

Now that my weights are getting heavy I am actually looking to improve my form a lot, escpecially in squats.

Are squats ala Rippetoe the gold standard?

>>38973611
Hard to tell what your knees are doing with the rack in the way. Your knees might be sliding. They should be set in place about half way down the lift, then the movement is just hips from there. If you do have knee slide, look up the TUBOW and use it.

>>38974105
Sounds like it's time for you to let go of your past mistakes and look ahead towards the future, anon.
You feel that way at night because your existance relies on your interaction with other people. Makes you feel alive. Everyone feels that.
You don't seem to look forward to tomorrow, and that's probably because right now is all you want to think about. And when nothing goes on right now you either distract yourself or think about why nothing is going on right now which usually leads to analyzing past moments in your life.

>>38974475
http://stronglifts.com/squat/

>>38969214
where should the bar touch my chest when I bench?
Generally I go just under the nip

Anyone have an opinion on DBol GH and the ilk?

>>38969214
Is ZMA a meme?

So what would it be called when you put your hands on the top of the door so they are clasped together with only the door between them and pull up?
Is it a door chin-up or something? I wanna start doing them because they feel great on the chest.

when i'm doing BP only my right tricep get tired, not my left tricep or my pecs, is this a form problem?

Going keto for cut (ausfag almost summer)
Are there any fruits which are lowish in carbs?

>>38974945

Probably, or you've got a weak as shit right tricep

>>38975270

1/10th of a banana

>>38974912

neutral finger-grip asymmetrical pull-up.

What's a /fit/ approved phone?

>>38974912
It's called "Don't do this or you're going to break the fucking door"

>>38974475

Why did you wait until you got to heavy weights to worry about form?

>>38975326
it's weird because all the muscles of my right side are bigger but only they get tired

>>38975403

Then record your form and see if you're even or not. Or switch to dumbbells for a cycle.

>>38975326
I'll savour it

Been out for a year due to depression, how long should it take for my gains to return? Heard muscle memory is a pretty cool thing

can i eat wholemela bread with my eggs i just fee like i cant really eat them alone. but i love them

people keep memeing about carbs though idk if theyre serious

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ok guys, how the fuck do I fix this shit? symmetry score is -6, pretty sure I put most effort into squatting, (this is high bar btw) but the progress is so damn slow compared to everything else.

I'm 175 lb, I have a lot of lose fat and will begin cutting tomorrow. Plan is to consume 220 G of protein, 80 G of Fat and around 60 G of carbs.

How do I keep from losing muscle and strength? Will my diet alone be sufficient in doing so?

Is this/these a good back routine
http://www.flexonline.com/training/back/legendary-backs-ronnie-coleman

>>38975618
Loose*

>>38975624
My guess is that unless you roid, doing that is kinda pointless

>>38975676
I though so, put isn't it push/pull/legs comparable as it is mostly compounds and is done twice a week?

>>38972885
Weight age and time lifting
Looks like ss

What is it that intermittent fasting is claiming to do? Something about your blood sugar being low so you burn fat better or something?

I'm not asking if you believe it works, I'm asking what it is claiming it does.

Reposting:

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?

>>38969214
I'm starting lifting in a week due to time constraints right now, I'm 140 lbs dry
Will I see better performance if I begin bulking right now?

>>38976000
it's just a method to curb hunger. Nothing special about it.

If I train different muslces on different days can I go without rest days? e.g will my chest be resting if I trained it the day previous to me training for e.g my back?

>>38969214
When I do overhead press, I feel strain in my upper back near my rombhoids or lower traps. Is this because I am leaning back and the motion should be done with more arms or are these simply weaker stabilizers. Also, my lats on my right side are significantly larger than on my left. Any way to fix that?

>>38970089
https://www.youtube.com/playlist?list=PLJgXvECb-OaDYAukTzbkU244vcTSML5mx

Or look up NBS fitness on youtube. then go to their playlists and look at their mobility playlist. I do a bunch of those stretches everyday and before I workout.

>>38976352
Maybe like 2 days before so you have energy.

I'm trying to remember a couple of exercises that I did but I'm blanking on the names.

First one is like an overhead Barbell press but the bar goes up over the head and then behind the head. So it's alternating between in front and behind your head.

Second one is again with a bar both hands in a narrow grip hold the bar and raise it from waist to chest height elbows flared out.
I think this was called a bombay or something.

>>38969214
>getting mad about dumb questions in a dumb questions thread

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Is it really that hard to do pull-ups fpr you, gois? Some of you even create threads with >tfw finally pull-up
Wtf? Weren't you in the school back in the days? Didn't you have some requirements for this shit?
>tfw 20 pull-ups and 50 push-ups no training master race

>>38976756
at-least half of them could be solved if they took 5 minutes to read the sticky. Especially recently, it seems that there's way more dumb "READ THE FUCKING STICKY" questions than usual.

I'm at the end of SS with some awesome gains and feeling like it's time to move on to a different program now that noob gains are gone.

Stats: 190lbs 6'1
Skwat: 315
Diddly: 365
Bench: 175
OHP: 115 (kill me)
All 5x5

Anyways I was wondering if anyone could recommend a hypertrophy program? I looked into 5/3/1 BBB and PHAT but Im wondering if there are other options available.

>>38976844
some of us start fat. If you're a skeleton with no muscle mass you're doing an 140 lb lift, which might be tough at first, but manageable. As a fatty though, you're working with the same lack of muscle mass plus an additional 70-80 pounds to lift. More than most people can squat at their start, much less pull.

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>>38969214
I find that my wrists ache after I finish doing OHP lately. Not the good kind of ache that I'd normally associate with lifting, but more like joint pain. I think it may be because I'm cleaning the bar incorrectly, but I'm not sure. Any of you guys know what I'm doing wrong?

Do fat burners help at all? GF moved away for 3 months to finish off uni and I want to burn as much fat as possible within that time. I'm starting to go to the gym in the morning and at night time after work to try and lose quick.

>>38976335
Free weights and read the sticky

>>38976913
for chrissakes, the sticky has a dinosaur and everything to get your attention

>>38976364
Yes.
As long as you have rest days between each muscle group then you will be fine

>>38976860
Push/pull/legs/push/pull/legs/x
Annon

>>38976892
Stretch and wrist wraps

>>38976971
Thanks man. Will do.

>>38969214
Before starting its relevant to inform that I have a smal tendinitis on me left shoulder. That was the reason to start. I want to get stronger and not feel pain everytime i move my arms.
I started going to the gym yearsterday. I did a couple of work outs and it was great!
I woke up with the soreness that i expected, but my left shoulder is not hurting and feel great, My right arm is a little sore and the contrast is making me worry about my form.I dont feel anything bad.
Is this normal (some side effect of stretching muscles that I never new was there) or I´m doing something wrong and using the right arm without noticing to compensate for the other?

>>38975270
Some berries, IIFYM.

>>38971318
http://jumpsuitedmonster.tumblr.com/post/141820563579/youre-locked-in-a-room-with-wheatley-and-glados

If I did pull ups earlier today can I do more before I go to bed if I feel like it?

Whats the best course of action when you cant lift for a week and are on a cut? My eating is still on point, I can just see my strength melting away.

>>38977114
Cardio and some bodyweight exercises
>>38977098
Yes, you can.
>>38977068
Due to the tendinitis in the left shoulder you might subconsciously be putting more weight on your right shoulder to spare the left one. Can't say for sure but it'd be good for you to absolutely focus on correct technique. Also what helped me for a tendinitis was lots of supplemental low weight exercises for shoulders. Like bent over reverse flies, Y T and I, front raises and lateral raises. Don't overdo it on the weight or volume and give your shoulders enough time to recover.
>>38976892
Review technique videos on how to hold the bar properly. Stretch wrists before and after training sessions. No need for wraps.

>>38976704
Don't do the first exercise anymore. Lifting the bar up from behind puts you at high risk for impingement syndrome of the shoulder.
The second one is an upright barbell row, though other names might exist for it.

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Does this look like the start of ringworm?

>>38976467
good channel, thanks

This is really dumb but I really want to know:
Whats the difference between doing 5x5 or just 1 set of 25 reps with the same weight?It seens that the weight is the same and the extress to the muscles the same.

total gym normie DYEL
1)why are carbs bad?
2)is it safe to deadlift, bench and squat all on the same day?
3) ive been squating for 3 months now and now my knees start cracking when i squat. should i stop?

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>>38977241
Looks more like ball shaped bruises your boyfriend left on your chin

>>38977422
1.They're not
2.Yes
3. Depends on the crack. Is it a pop? Or an audible painful snap?

>>38969214
1. how long do noob gains, on average last?
2. how long should i stick to a beginner program, untill the noob gains stop?

>>38977422
yes you should stop squatting. There is an issue with your form.

Begin with increasing your mobility and strengthening your body. Clearly the squat is not being performed correctly and so I recommend starting from the basics. Take a kettlebell and work on doing kettlebell squats with a weight that you feel is between light and medium weight for you. The point isnt to go heavy from the start. Do these squats while focusing on contracting your glutes and core as those two things are the biggest mistakes I see being reported on this board. I think after two weeks you will see an improvement in how your knees feel.

Recap: Stretch and do mobility work everyday. On the days you workout replace your squats with kettlebell squats following strict form. I suggest NOT standing infront of a mirror. Record yourself with a phone instead. If you can, do box squats with the kettlebell. I wish you a speedy recovery.

Rate my routine?

Monday: Chest
Flat Barbell Bench Press 3x4-6
Incline Barbell Bench Press 3x4-6
Incline Dumbbell Bench Press 3x4-6
Flat Dumbbell Bench Press 3x4-6

Tuesday: Back and Abs
Barbell Row 3x4-6
Chinup 3x4-6
Pullup 3x4-6
Hyperextension 3x8-10
Incline Situp 3x8-10

Wednesday: Shoulders
Barbell Press 3x4-6
Side Lateral Raise 3x4-6
Rear Delt Raise 3x4-6

Thursday: Upper Body and Abs
Incline Barbell Bench Press 3x8-10
Barbell Curl 3x4-6
Close Grip Bench Press 3x4-6
Incline Dumbbell Curl 3x4-6
Seated Triceps Press 3x4-6
Incline Situp 3x8-10

Friday: Shoulders
Side Lateral Raise 3x8-10
Rear Delt raise 3x8-10

>>38977447
just a crack but i think it's just my poor form like anon mentioned
>>38977489
thx for the help anons i'll lay off the squating for awhile

How to bed to 5k?
Walking exhausts me.

Yesterday, I couldn't even make it all the way to the toilet, I had to pop a wall squat next to the cats water bowl. Well, hopefully next to it. I can't see very much down there.

>>38977529
the fuck, you useless fucking cunt

>>38977530
lmao

>>38977530
Hey, don't be mean. That isn't very nice.
I can't help it, it's probably just genetic. I don't even eat that much.

It's really inconvenient to not be able to walk, and yet, all the foods they sell at stores only come in single serve packages. It never lasts long, no matter how much I try to conserve it.

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Wanna do DYNAMIC WARMUPS according to program, but gym is shit-tier

Looking for the best substitute for
a) Box Jumps
b) Med ball overhead throw
c) Med ball slam

>>38977511
Legs?

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>>38977511
>Monday:
Oh shit nigger, why would you bench press 4 times in one day
>Tuesday
Chinups and pullups why why why just pick one and rotate
>Wednesday
You mean THE PRESS right
>Thursday
Yaay, more bench pressing
>Friday
What, no pressing?

>>38976851
Or they could just ask the dumb questions in the specific thread for them

>>38972572
please this?

>>38977622
Seems like a lot of volume, I realize you're on a cut, but do you really think that the weight is appropriate if you can bust out 40 goddamn reps?

Is Zyzz physique achievable natty?
He seems to have roided for nothing/out of laziness.

>>38977070
Thanks

>>38977730
yes?

>>38969214
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.

>>38977511
Monday
Get some flies in there. Not flat bench though or you destroy your shoulders more than the probably are.

Tuesday
Fuck hyperextension of for deadies but deadies to start.

Wednesday
Focus on rear delts cause front ones are getting enough work from chest day

Thursday
Serious relax with the press dude

Friday
Why bother if you are going to work the smallest muscle group and do two exercises. If your going to do something twice a week do legs.

I pray this routine was posted as bait...

>>38977730
whats wrong about high volume on a cut, isnt it good to provide extra stimulation to prevent muscle loss during weight reduction?

why do squats leave my hammies so sore?

really fucking with my routine schedule (squats and deadlifts) because i'm sore for days

>>38977966
Cumulative fatigue completely fucking you over if you're cutting for more than 2 weeks with a decent deficit.

Why force a massive training stimulus when your body doesn't have the resources to respond to it? You're just setting yourself up for poor recovery and potential for overuse injuries.

>>38978017
How long have you been lifting?

It's probably just because they are weak

>>38978024
i am pretty weak, not super new though
squat is a miserable 110kgx5 and deadlift is ~155x5 or 165x1 (upper body is much better comparitively though, 2pl8 3x5 bench and 1pl8 3x5 ohp)

>>38978034
Soreness is kind of odd when you aren't a complete novice.

Have you tried foam rollers on your hammies? Could be knotted.

>>38978019
so it would be wise to lower everything to 3 reps, for instance?

>>38969635
>i got one arm bigger than the other by isolating it
>do you think isolating the other arm will even things out

Seriously? This is the fucking shit we have to answer these days?

>>38970404
>>38970403
It's abnormal. We aren't medical professionals, but if you aren't being overly dramatic it sounds serious. See a doctor.

>>38970515
DYEL detected. If you can reach your whole back with your hands you don't do enough back work.

>>38971956
You should do that bottom line with every lift, every time.

If you are just jumping in and not worrying about form, it's expected to make the lift harder, and make yourself more likely to get injured.

Always grip right, stand right, correct form, breath deep and then lift.

Why is this even a question godanfk JNAKJfANKjfnkafnakjdfn akjfnkajnfkJNAFANKFNAFKJADFNKJDFNK

Creatine?

Also can I make my protein shakes the day before? Will the protein mutate?

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>>38977549

>>38978111
yes

yes yes

>>38978048
I'd be more inclined to reduce the number of sets you do

>>38978067
If you can't reach your whole back then you've got problems with your shoulder girdle and mobility unless you're a 280lb bodybuilding mass monster.

Having muscle mass shouldn't ruin your mobility to that extent if you are training properly.

>>38978111
I've found it makes vanilla protein taste a bit weird if left overnight in the fridge. It probably depends on the flavouring though

>>38978148
and keep the amount of reps?

>>38978195
yup

>>38978205
so ill spend less time at the gym but still be doing things right?

also, should i try to increase the weights while im at it?

Should I run after training legs today? Or is it better to run after upper body?

>>38978217
Yes, reduce the number of sets by a one or two, judge how easy it is and then increase weight based on that. Basically you're doing a sort of peaking to maintain intensity but reduce total weekly volume. This has the benefit of giving you a decent training max to base your first training cycles on for your next bulk.

Since you are cutting you will stall, if this happens cut out accessories first before your main lifts, then cut out secondary lifts (variations of the main compound movements eg incline benchpress, different squat stances) and finally you may have to reduce the number of reps you are doing. Hopefully your cut won't affect you that much.

>>38978240
Broscience either way, just do what you want

>>38978248
im this anon
>>38972228
i have a long way to go, about 10-15kg i estimate

>>38972228
Why is it I'm also 173 and 90kg but look like a sack of shit compared to you?

>>38978262
Have you measured your bf%?

10-15kg seems like a decent estimate if you don't lose too much lean mass by cutting too fast. I'd be very surprised if you have loose skin as well.

What is the best order for the following workout routine:

3xf. Chinups
3xf. Hanging leg raises
4x10 squats
3x10 db military presses
3x10 db bench press
3x10 db curls

Ty /fit/

>>38978272

Less lean mass probably

>>38978272
self esteem, i look like a sack of shit too

I'm a fatass that has been doing some exercise. Pull ups, push ups and squats, mainly. It feels like the area on my back right below my right shoulder is sore. Normally I wouldn't complain, but the soreness is only on that side and my left shoulder and back feel regular. Should I be worried?

>>38978281
I order it to go away and to come back with a proper routine

It's 10:40 pm
I have a strong craving for pepperoni pizza
Bed time in 50 minutes
Should I hold out? I only had 900 or so klcal today

>>38969669
Pump iron and eat less
ezgame

>>38978162
manlet detected. anyone over 6'0 even with proper mobility can't reach their whole back.
hence why they made back scratchers/back scrubbers/ etc

Prove me wrong and post a pic, I double dog dare you.

Does sleep accumulated earlier in the week affect training later in the week? Currently on Mon Tue i'm only getting 4-5hr, then I sleep around 12hr on Wed before doing lower body the next. I don't train on Mon Tue. I'm progressing way slower than when I was able to consistently get 8hr a night. Obviously i'm getting less total sleep over the course of the 3 days so I guess i'm just wondering why the 12 night doesn't seem do much for me.

>>38978278
thanks anon, what is your opinion on 1kg per week cuts, im aiming at cutting straight at that rate till my goal.

any tips?

Is cardio 7x/week plus lifting 3x/week too much?

>>38978411
if your lifestyle allows you to do that properly without sacrificing sleep, nutrition or proper execution of the excersises then its great. Youll burn lots of calories i guess youre aiming at weight loss.

>>38978302
Help, please?

>>38969214


I have serious problems with eating (crohn's disease, etc.) and people everywhere tell me that Ill never make it if I dont put on mass.

Now I've been recommended weight gainers (like this one http://www.bodybuilding.com/store/opt/sm.html) but doing some googling makes me feel ambivalent about it. Help me /fit/ youre my only hope!

>>38978302
1) get a proper routine

2) make sure you have good form and warm up habits on every excersise you do

3)eventually consider adding a stretching routine

4)newbs sometimes dont know how to interpret soreness and they think its pain, as a general rule, if it persists for a long time, specially when youre not lifting then its probably real pain. and you should go to a doctor

5)go to a doctor anyway

How long would it take me to cut down to 10% from around 16-17% bodyfat? I estimate all up I'll need to drop about 20lbs

>>38978479
Go to a nutritionist and a gastrointerologist, explain to them that you want a surplus calorie diet, tell them how much suprlus, then follow what they say to the letter no matter how it makes you feel.

>>38978491
1 lb per week is very possible 2 lbs per week is barely possible.

have you calculated your BMR and your tdee ?

>>38978500

thanks for the reply. The idea of seeing a nutrion experts is not bad (though I've seen a lot of ones in the hospital that made me question if they know their profession well) - the "no matter how you feel" part is. On tough crohn's days Im already poppin' pills like House, any food instantly turns into pain, followed by vomit or diarrhea, etc.

Perhaps setting an alarm to eat a yogurt or so every two hours would also be a start.


Do you have any experience with weight gainers, or are they really just meme-tier supplements?

>>38978513
Yeah I've been training for years, all nutrition values are set. I was always an ecto but after years of bulking, I'd like to cut to see what I've built

>>38978374
>It's another fag looking for fap material

Height and wingspan are usually 1:1, it wouldn't affect where you can touch on your back.

Back scratchers are made for fatties.

>>38978394
1kg a week is quite a lot.

Just eat less desu. I've never understood why people find cutting so difficult. You just eat less and put up with being hungry more often

>>38978552
>Do you have any experience with weight gainers
dont look for the easy way out
>>38978552
>made me question if they know their profession wel

listen little boy, dont pretend that you know shit about something just cause you read it on the internet, you wouldnt last a day in medschool

the thing is simple

YOU NEED CALORIES

in order to get that calories you need to eat

you've got a disease in your intestines, ok, you have to make sure that you eat in a way that doesnt harm you, the only way to know that is to ask medical professionals

but once you get over that, its just discipline, any kind of dieting implies doing what you dont want to do (eating when youre not hungry for bulkers and not eating when youre hungry for cuters)

you just need the reassurance that youre not hurting yourself

>>38978390
Unfortunately it's not so simple.
A single night of 12+ hours of sleep won't compensate for days of fucking yourself up with 4.
Shit takes time to normalise.

>>38978586

wow there, I aint hating on the medical profis, dudes and dudettes saved my life.

Very often tho the nutrition person they send me is an overweight lady - which makes me think about Maggie de Block, the Belgian health minister.


thanks for taking the time to reply tho

>>38978629
>overweight lady
yeah, sometimes doctors smoke like bitches too, that doesnt mean they dont understand exactly the mechanism behind it.
Overweight lady probably knows she lacks self control, but she knows EXACTLY what she should do to lose weight.

Anyway, theres no getting around calories in , calories out, you wanna grow? eat big

>>38978304
This is based on the golden six. whYs wrong with it?

>>38978676
>based on the golden six

No it's not, it's literally just a list of 6 exercises with random sets/reps attached

if you're a beginner, follow a beginner program, like SS

>>38978676
why do you want your own special snowflake routine? why cant you do one of the proven ones

if you want to be original get a special haircut or something, ehre you want proven routines

>>38978786
I was recommended the gokden six so I looked it up an the author of the article said leg raises were better than sit-ups and the military press was better. As well, I have no friends that work out so I figured doing db would be fine bc no spotter required. Where did I go wrong here? What is wrong?

>>38978890
Everything

Read the Sticky you dumb fat American fuck

Noob lifter, I started SL 5x5 recently and it seems to be going well. I did a set of deadlifts yesterday, 85kg, felt difficult but I could do it. I went home feeling fine.

This morning I've woken up with a stiff neck. It feels like where my upper traps insert is really stiff and it hurts a bit when I look to the side. Is this just DOMS or have I injured myself? I didn't realise diddlies worked the traps that much.

>>38978941
Lift with your back, not your arms

how should i warm up before i go to the gym? jog to the gym?

>>38978941
You're form is probably a little bit off.

Check your shoulders are over the bar, turn your elbow outwards to engage your lats properly and get a more stable shoulder position.

>>38978902
:(

anyone got that pic of the dyel squatting lmao1pl8 on a rubber ball?

>>38979397
lmao 1plate is what? 20 kg per side?

is that considered a lot by anyone?

Bros, total beginner here.
The sticky says I should take protein in grams per lbs of body weight.
But I consider myself a landwhale yet, I'm 6'13 weightning 242 lbs. Should I take 242g of protein everyday? So far only doing 30 min walks and started couch to 5k this week, I'll start gym monday.

>>38979540
dont be super obsesive amount amount of proteins when youre on a cut, make sure that most things you eat are protein heavy but your focus now must be on weight loss.

couch to 5k is a nice program, aerobic is a good way to help reach that calorie deficit. do you have a program in mind for the gym?

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>>38979562
I wanted to start with SS, but honestly I don't think I have the necessary strength for that (home office job for 3 years), gonna see what the gym instructor says I should do then post here for opinions. Since last year I went from 350 to 242 only dieting, and my kitchen scale came yesterday and now I can count what I eat instead of guessing.

>pic related
me right now.

>>38979619
why do you think you cant do starting strenght? are you so weak you cant handle the excersises with the bars only?

>>38979619
If you want to get stronger, you're going to have to start training for strength at some point. Why leave it any longer?

SS starts with the 20kg bar and goes from there. Even if you struggle to start with you'll soon see strength gains if only from CNS adaptation.

See what your gym instructor suggests by all means but know that SS, SL and the other beginner lifting programmes are popular here for a reason.

>>38979619
gym instructors are shit, ALWAYS do not even bother asking for their help, if they come to annoy you tell them a personal trainer outside of the gym already gave you a routine

>>38979482
>on a rubber ball
i'd like to see you do a bodyweight squat on one
try it next time you're at the gym, them report back

>>38979768
that is a feat of balance, i am not a balancer, i am a strenghter.Id like to see you squatting 100kg then you have permission to talk to me

>>38979666
I think I would have problems with squats since I'm kinda tall, heavy and too weak since I never do any kinda of physical exercise.

>>38979733
>>38979749
I think I'll right it down the SS routine and say I want some help with form and how much should I start lifting with it. As I said I'm a total beginner and will have to translate to try to explain it what and why I want to do it.

But thanks for the tips bros.

>>38979803
>elp with form
YES THIS IS CRUCIAL

just do every excersise with the bar until you feel super comfortable with the form. Then start adding 2.5 kg more each side

>>38979790
(You)

If I start working out before work then again before bed will I get any quicker results? Also if so should I do the same routine twice or two different? For instance if I do push when I wake up is there any benifit of doing push again at night or is it just over kill

>>38970141
They laughed because yout mobility its shit

>stop lifting for 6 months because busy with school and working two jobs
>poor (jobs paid tuition @ minimum) and go to free gym
>remember these two old white stay at home bitches slowly taking over the volunteer positions at the gym I go to before I left. Last thing I remember was them trying to stop people from doing deadlifts because they thought it damaged the floors/equipment/their esteem
>come back this week
>squat rack is gone and has been replaced with smith machine

FUCK. So I can still do every other major lift, but I tried the smith machine today and it's totally fucked up.

What can I do to make up for squats in terms of multiple machines? I was thinking hacksquat machine + leg press? But what do I do for core?

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Yo German bros. I'm moving to Germany this summer and was wondering how lifting is over there. Is meat more expensive and how is it gym wise? Hard to find good ones that allow DL/Squatting? I'm at a powerlifter gym right now and I'm scared of losing that type of environment with bros putting real work in.