QTDDTOT

20min cardio

How valid is the expiration date on supplements? I found a bottle of creatine in a box of miscellaneous stuff from when I moved. The expiration on the bottom says 12/16, but it's an almost full bottle so I doubt I'd use all of it by the end of December.

Do whatever you want.
Just eat a bit extra food to try and help the recovery along so you don't end up stalling yourself.

so my armpit hair has stropped growing for like 2 months now
before that it was my stomach's hair
wtf is going on that my body can only go for one body area at a time?
is my dht production messed up?

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this is the best routine ive ever had
payed 50 bucks for it

>>39015990
I think it's fine, not like anything can grow in creatine.

>>39016074
Is that SS?

>>39016074
greyskull with accesories

Can I survive off only grilled chicken, brown rice and steamed broccoli? CBA to cook anything fancy.

Needs more fat. Drizzle some olive oil over it and you'll mostly be fine. Probably missing a lot of micronutrients but it won't kill you.

>>39016025
diabtes

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>>39015929

Why are so many of you so bitter towards women?

>>39016182
I'm guessing you replied to me>>39016172

Will probably coat the chicken in oil/seasoning. Also going to buy this stuff called 'Huel' which has a lot of micronutrients.

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> doing push/pull split
>ABxABxx
> lift in the morning
> need to train for cycling event in 4 months

when can I put hours in on the bike?

In the evening and give myself full rest days to recover.....or on my "rest" days?

>>39016213
I think I have narcissistic personality disorder so I hate women because I hate my mother for bringing me in this world and for my pain and because I'm dependent on women. like when a hot girl rejects me I suffer a heavy narcissistic injury (I believe that I am worthless)

>>39017857
you have to decide what you want to focus on. focussing on both equally leads to bad results

>go from 260lb to 200lb with CICO and 5x5
>still chubby but thinking about six pack when I get low bf in future

Worth doing ab work if I have belly fat or should I save that for later?

At what point should I start using a belt for squats/deadlifts? I'm still relatively dyel but my lifts are getting bigger and this is something that's on my mind.

Also can I get a rec for a good belt, chalk, foam roller?

>>39018017
>focussing on both equally leads to bad results

I realize I'm compromising both.....but what works be the better compromise, cycling on the evenings of lift days or cycling on rest days?

>>39018052
https://www.youtube.com/watch?v=NbwfwYTQpPc

>>39018055
harry potter deadlifts without a belt
https://www.youtube.com/watch?v=S7ZZSpSSm68

>>39018083
I doubt that that makes a difference

My girlfriend is going to visit her family for a week. I want to ejaculate all over her when she comes back.

Aside from not jerking off, what should I do to make sure that I ejaculate as much as possible?

>>39018163
kegel excecises and water are the only things that really help
kegel is for having the power to shoot it all at once

>>39018218
I'll definitely do those.

I remember hearing something on /fit/ about zinc or something for extra volume.

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>>39018280
ok I have this and a smaller version 1
but like I said I tried some of those things but nothing seemed to work

>>39018300
Thanks for the image! I imagine a lot of it has to do with your body chemistry and what you eat already. Since I only have a week and no time to test, I'll try to do them all in parallel.

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I've never taken a long break (lifting only 5-6 months). Was on vacation a week (no activity), returning today, what do? Try to hit my old weights, or start slow and light as if returning from injury?

>>39018503
nah try your old weights

>>39018526
Thanks bro.

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Am I really getting too much sugar (mainly from milk)?
Also, anything glaringly missing or bad in my diet? I supplement a multivitamin, vitamin d3, zma, vitamin C, fish oil.

Every lift goes up but bench press, what to do? I'm stalling for months.

>>39018588
looking ok I guess

>>39018591
stats?

>>39015929
no calves?

forearms, traps and neck should all be worked well by compounds.

Do abbies and calvies bro.

Some stretching and some jogging wouldn't hurt either.

>>39018656
DL 120kg x 5
Squat 110kg x 5
Bench 65kg x 5

11 months in

>>39016213
Because we hate everyone
Most of all ourselves

>>39018861
and bench is stalling for months? are you on a cut and whats your routine?

>>39018876
I'm doing slow-bulk, for chest I only do bench press and cable crossovers

>>39018591
Check your shoulder posture and check yer form m8.

If those are all dandy , you can do "grease the groove" (google it) or just change how you approach the exercise. Change number of sets, reps, weight. One more thing is to try something like baking soda or citruline-malate to help reduce muscle fatigue.

>>39016213
I've read that as "beta cucks" at first, kill me.

>>39018926
I was asking for your routine bc something is terribly wrong if you're actually stalling at that level with a slow bulk

I keep stalling on 195lb bench bros. I do 3x5 and usually only fail on the last rep of the last set. To break through this plateau is it better to do 190lbs 5x5 or do 200lbs 3x3?

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>>39018952

>>39018985
195lb is too early to do anything other then sets of five. looks to me like you need to switch to an intermediate program now

>>39019021
really? I thought i'd be able to at least get to 2pl8 before switching programs.

What exactly does "moisturizing" my face entail? Do I need some special cream or is just washing my face enough?

Can I exfoliate just with a wash cloth or do I need something special?

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How fucked is my form? Got scoliosis + winged scapula

>Inb4 skeletor

>>39019425
fixable

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this is a pic of me at my heaviest a few months ago (5'11, 190lbs)

I'm seeing great progress, but if I actually eventually lose the gut completely, will I have noticeable loose skin flopping around?

>>39019425
Your abs and what looks like your upper back is weak.

Get a barbell and load up some weight. Set that sucker on the rack low enough that you can put the barbell in the crook of your arms, lift up the weight and just hold it while bracing your core, keep good posture. This is essentially just a static hold zercher squat. Did wonders to help my core and posture.

>>39019666
>>39019466
Satanic digits give me hope.

Thanks I'll try that for a couple of weeks see if I notice a difference.

should I get creatine? I'm a chubby guy who's been lifting for 2 months

>>39019496
You're seriously 190 there? I'm an inch taller and looked way thinner at that weight

>>39020630
yeah I had no muscle. I agree though I always looked way fatter than other people my weight, even when I was at like 165

I'm 6'1 and my starting weight was 318 and it's now 282, my issue is that I dont exactly have a goal weight

What is the idea weight for me so then I would focus on eating more calories and get more gains

>>39019666
fuck off satan

>>39020815
only you can determine that m8

look in some current body threads or goal threads on here and see what you would want to look like

Anyone have pics of that anorexic kid with the weird abs? I need them for reasons.

>>39020859
Thanks, I appreciate it

Is it possible to get abs without working out? just lose fat until about 10 percent right?

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how long does it take to get any sort of muscle? o dont move that much and have only started to lif.

is 100 sit ups, squats, push ups, etc a day okay or should i do more? feels bad being weak an not able lift anything

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when people talk about the 1000lbs club does it include OHP ?

>>39021050
the 100 rep range is treacherous because it puts you at a high risk of injury (especially for sit ups) and it won't really build "visible" muscles.

to build a decent physique fast, dips and chin ups are goat. do 5 sets of each every other day of however many you can.

I realized i have negative lats.
How do i start?
I didn't do a single pull up in my entire life.

>>39020886
>not working out

wh- why would you say something like that?

anyways the answer is yes and no. maybe you get lucky genetics and you can have abs without working for it but it's not guaranteed.

>>39020886
Maybe. Depends how much fat you store under your skin vs viscerally and how defined your abs are.

I started lifting at 175lbs, benching 65lbs.

2.5 months later, I'm still 185 but now bench 125lbs. all of my other lifts have gone up accordingly.

is my calorie maintenance still the same? it seems like since I'm lifting so much more, I should be eating a lot more, but most calorie calculators only care about height, age, and weight

>>39019496
no you wont, skin is greatly elastic and only extreme cases result in loose skin.

So I was fat as fuck at one point and I am close to my goal

So I want to gain muscle and I know I can do it by eating more cals but how does this work exactly?

How do I eat more cals without getting fat again?

Also say I eat 3000 cals then work out, do I have to eat 3000 cals ever day I work out for now on?

>>39021133
some accurate calorie calculators also ask your %bf. for a given weight, a lower %bf means a higher maintainance calories because it means more of the weight is muscles, but not by a very large margin

>>39021144

Sticky

>>39021074
no

>>39021334
im never gna make it

Hey guys, can anyone help me create a template for W4SB programme? Want to start the programme to supplement my Judo and BJJ.

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Is there a law or name for how when you pay less attention to something, the more chances it has to happen to you? And vice versa if you try hard to get something, it has a lesser chance of actually happen.

>>39016074
You bench press more than you squat?

>>39018952
I did as well actually...

>>39022803
Probably not since that's an error of perception. In reality whether you want it or not is irrelevant to whether it will happen or not.
You're looking for the opposite of "self fulfilling prophecies".

>>39018280
edging works

Been lifting for 3 weeks now. I think it's time I start using a shake, because I'm not getting enough protein and calories on my current shitty diet.

How does this sound as a post workout?

>3 scoops of chocolate whey
>1 scoops of creatine (optional)
>2 scoops of rolled oats
>2 tbsp peanut butter
>2 tbsp coconut oil
>2 tbsp greek yogurt
>2 raw eggs
>2 cup whole milk
>1 banana

Is it too much? Will it turn out well? Anything I should add or get rid of?

>>39023041

>raw eggs

anon no.

I'd drop the yogurt, coconut oil and banana. Just have them as an inbetween meal.

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http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/

So I was reading up on GOMAD, and I see this.

>goal weight depending on height:
>6″3″ at least 90kg/200lbs

So Mehdi thinks that I should be 200 pounds at 6foot3inches?

I'm currently 160 lb's.
How long will it take me to get to 200?
Should I get to 200? That seems like a lot of weight.

>>39023314

Just do the program and don't read into any of mehdi's bullshit. Count your kcals if you feel like you're going overboard or underfeeding. You don't really need to chug a gallon of fucking milk.

>>39023314
Yes. You can easily hit that weight at that height. I've hit 200lbs+ at 5'10" no problem.

If you have 40lbs to put on it will take you 40+ weeks, probably closer to double that.

>>39023365
>mehdi's bullshit

please explain why it is bullshit

Sure, he loves to spam, and he makes pretty broad claims, but he doesn't profit from that shit in any way, so I don't really get all the negative attention people give Mehdi.

Is it possible you are being contrarian? On 4chan?

I'm actually curious.

>>39023413
It's not bullshit that someone who is 6'3" should weigh closer to 200lb than 160lb.

>>39023413

He presents a lot of basic concepts like it's the coming of the second fit Jesus. You're right in that you're on the underweight side of the spectrum though, you'd probably better off with 80 kg given your height.

To answer your question, eat more and expect to train for at least 2 years to hit that weight with low bodyfat. I

>>39023420
>>39023460
kk. thanks for the help m8s.

I think I'll continue with the GOMAD thing though.
Or at least I'll start drinking more milk. I don't know if I'll drink the whole gallon a day.

>>39016074
What is a diddly, seen the term a few times. Google returns a bunch of "diddly-squat" jokes

>>39023536
>diddy

pretty sure it's a deadlift

I'm new to this though, so I don't know for sure.

>>39023543
>>39023536
Yeah, it's a deadlift.

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Left lower leg muscle pain after squatting. Not DOMS. Pain, stiffness, runs up the left laterodorsal section, midway between ankle and knee roughly. Thought it was soleus related, but thinking it could involve the fibularis longus as rolling along that path also hits some kind of trigger-point.

Not sure what to do. Don't want to take a trip to snap city. What do, /fit/?

>>39022910
i was doing push ups for few months, doing squats for 1st week of my life

I live in the Philipines, so every god damn meal is supposed to have rice. Can I bulk with it or nah

>>39016074
bump

I didn't eat today because I had work all day, came home and panicked, tried force myself to eat up to my limit, but now I am laying in bed feeling sick because I just ate 1800 calories in one sitting. In events like this, is it better to force myself to eat or just eat as much as I can without making myself sick?

>>39023986

Just eat em dirty.

How to tell difference between back pain/DOMS (particularly lower back)?

Sometimes I feel like I really can't and I don't want to be on the road to snap city.

>>39023851
Rice is shit bulking food, not a lot of calories for a lot of stomach room.
But I mean cmon just load up on pork
just double down
take in more meat on a stick
Are there still those darling little kebab stands in every mall food court? Man, those are the best.

>>39023999
My bad, back pain due to bad form* and DOMS is what I meant to say.

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

Can I get a form check for my squat?

>>39023999
Try some stretches and movements for diagnosing common lower back injuries. See if your pain is similar to what the article describes. Also, heat should reduce the pain of muscle soreness, whereas it might exacerbate the swelling and pain from a lower back injury.

>>39023993
>eat em dirty

What he mean by this?

>>39024040
rub it in dirt

>>39024031
Any good resources for these types of stretches/movements?

>>39024028
Needs more hip drahve. Your butt wink might just be from tight hammys too. What's your pre-squat warmup look like?

>>39024077
Start here. If you're already familiar with the structure and nerves of the lower back, go down to the posture/movement section. The more knowledge the better, though.

https://breakingmuscle.com/health-medicine/how-to-diagnose-and-treat-low-back-pain-without-an-mri

>>39024085
I'm still trying to figure this shit out but I don't do any static stretches before lifting because I've read they actually cause weakness so I just to a few dynamic stretches. I usually do leg swings, scorpions, and then something like scorpions but instead I'm laying on my back. Not much but static stretching never seemed to help me much.

Would foam rolling before and after be a good idea perhaps?

>>39024040
Low quality fast food options have high calories. Clean is getting calories from fruit, vegetables and meat. Dirty is getting calories from McDonalds and protein shakes.

>>39024040
He means eat a bunch of high calorie shit even if it isn't all that healthy.
You could also try eating a meal, waiting an hour, then eating another meal and just do that until you go to sleep. This is just to prevent the full feeling.

>>39024138
Foam rolling helps to relax the muscle, but the static stretching thing is a little misunderstood, I think. The elongated muscle does make it harder to contract and lift more weight, but it also allows for a greater range of motion. One of your problems is your range of motion. So, you might have to go deload a bit, but better form will ultimately be safer for your back.

One thing that really helped my hamstrings loosen up is Romanian Deadlifts with light weight. Maybe try that before dynamic exercises.

>>39024201
Thanks senpai I used to do rdl's and they always gave me a good burn in my hammy's, I'll pick them up again

My first date was pretty good but she's not texting me or anything. What the fock? Should I ask for a second? What do I do /fit/?

>>39024335
She's maybe waiting for you to ask her out again

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I got a gf. Now what?

>>39024391
Try raping her at least once to see if she's into it.

>>39024335
If you want a second date, ask for a second date. Think about this rationally man, come on.

>>39024008
Live near a mall, hell yeah there is. Costs me 50 pesos (a dollar). I'm that much of a poorfag at the moment, so I can't constantly buy

I want to add hiit to my routine, should it be in rest days? how many times a week?

>>39024577
Dollar for Americans, shitty CAD means grandma gets more balikbayans than cash.

Oy, I feel for you, bruv. The biggest reason I bother visiting family is cuz for a brief moment I can feel like I'm a guy with a lot of money.

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>>39015929
Which one is better?
>White or brown pasta/rice/bread?

What are some /fit/ approved snacks and summer drinks?

Thanks in advance

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Is this a good routine? I've been lifting for ~1.5 yrs

ABCA2B2C2x

A
Bench 3x5
OHP 3x5
Incline DB Bench 3x8-10
Lateral Raises 3x10-12
Cable Crosses 3x10-12
Tricep Pushdowns 3x10-12
Tricep Extensions 3x12+

B
BB Rows 3x5
(Weighted, eventually) Pull Ups 3x5
DB Rows 3x8-10
Chest-supported Rows 3x10-12
Shrugs 3x10-12
Concentration Curls 3x10-12
Hammer Curls 3x10-12

C
Planks
Knee Raises
Cable Crunches
Squats 3x6-8
Lunges 3x-10
Leg Curls 3x10-12
Seated Calf Raises 3x15+
Standing Calf Raises 3x8-10


A2
Decline Bench 3x8-10
DB Shoulder Press 3x8-12
Weighted Dips
Front Raises 3x10-12
Low Cable Crossover 3x10-12
Rope Overhead Triceps Extension 3x10-12
Supinated Dumbbell Triceps Extension 3x10-12

B2
BB Rows 3x8-10
(Weighted, eventually) Chin ups 3x5
DB Rows 3x8-10
Facepulls 3x810
Upright Rows 3x10-12
Barbell Curl 3x10-12
Incline DB Curl 3x10-12

C2
Side Planks
Weighted Decline Crunch
Plate Twist
Leg Press 3x8-10
Leg Extensions 3x10-12
Leg Curls 3x10-12
Seated Calf Raises 3x15+
Standing Calf Raises 3x8-10

>>39024927
If it works for you anon then yes

>>39024927
I really don't think so, don't ask "why" because it isn't any one thing. Almost line by line, I have an issue with everything.

Look at /u/awinnarisyou push/pull/legs for a far better routine.

Scale says I've put on 2kg, yet I've been eating shit food at a deficit and haven't been training. Also, don't look much different at all, as a matter of fact I thought I had lost a few kgs. What gives?

What's the consensus on curls?

Should you go as heavy as form allows regardless of how heavy it is?
Should you have some sort of "limit" regardless of what you can do?

>>39025067
End of the day you drank a bunch of water and ate a bunch of shit.

Weigh yourself after your first poo poo in the morning and use that as a more accurate measurement.

If you actually gained weight then you fucked up and aren't measuring correctly. Or it's just your body retaining waterweight.

So this big guy at the gym stopped me from doing my low bar squats and told me I'm breaking my back. Told me to put the bar right on top of my back, next to my neck, so during squats I should stand erect from the belly up. Now my neck hurts like shit and my balance while squatting has significantly worsened. Are low squats really bad? I miss them.

>>39025183
Doing bad form squats are bad. Doing one of the variations (highbar, lowbar, front) correctly is not bad.

Learn how to do whatever variation you want correctly.

If you need help, ask for a form check here. As many as you need. Perfect your form. Don't let people tell you to do a different style

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as a noob that works out 1 month

how to say if you have good genetics or shit ones

>>39025325
You don't have good genetics.

Keep working out if you want to look better.

>>39025325
If you had good genetics it'd be obvious. You're mediocre like the rest of us, congrats. Work harder.

>>39019120
lol

>>39025325
If you had good genetics, you wouldn't have to ask.
Welcome to the club.

>>39016025
If you're really worried, shave it off and see if it grows back.

Anything else is just you being a bitch.

>>39018017
Sounds like an emotional issue.

Have you tried reading about emotions? There's a lot of useful self-realization knowledge in that field.

I learned -- and I know this sounds odd -- I learned how to release my emotions naturally. Turns out I had a lot of blocked energy fucking up my mental and social systems. still working on it desu.

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So in the sticky it says when cutting to still work out 3 times a week, but in the Body Fat and composition guide it says to diet first if you have a high bf%.

So what should I do? I've noticed since starting lifting my weight loss has slowed down a lot, should I hold off and diet down to a more acceptable %

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Just need a routine check to see if i'm missing anything

>A
5x5 Squats
5x5 OHP
5x5 BP
3x5 DL
3xF Shrugs

>B
5x5 Front Squat
5x5 Push Press
5x5 Snatch Press
5x5 Rows
5x5 Bicep Curls

>C
Running
3xF Pullups
3xF Chinups
3xF Dips
Stretching

What's a good calorie tracker that isn't MFP or Cronometer?
Is there one that lets you change macros based on different days? I know IF is a bit of a meme but I want to try it for a while.

What's a good routine for building lower body muscle? I have fucking chicken legs and a non-existant ass.

>>39020815
eat at maintenance go for baby bear mode bro

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I just switched from SL5x5 to phrak's GSLP because I wanted upper-body emphasis and some hypertrophy rather than pure strength (apparently the AMRAP sets help with that) but after doing my first workout today it feels like so much less work, I finished it in about 35 minutes. Is this normal for 3x5 routines?

Hi senpaitachi

I am 300 lbs

Don't want to cut cus according to symmetrical strength I got novice lifts.

Should I keep improving my lifts without cutting...

Or just cut and hope my strength does not fade...

Body fat 37%

Bench 230
Squat 270
Dead lift 270
Ohp 180

When I close grip bench should I be doing the exact weight as my normal bench press or slightly lower?

>>39026066

Do /fit/'s version it has a little more going on.

>>39026079

What's your goal? If you want to be stronger than keep going but if you want to look lean your obviously going to have to give in eventually.

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>>39026141
Here's the one if anyone asks, but I wonder if I should alternate weighted chins and rows as bench/ohp or just choose one and that's it?

is it an bad that i'm getting almost all my daily protein from a post gym shake + dinner shortly afterwards rather than throughout the day?

>>39026079

If you continue to lift while cutting, and your macros are ok, you won't have strength decreases.

Just make sure you are taking in your biggest load of carbs before lifting, and biggest load of protein afterwards.

>>39026323
You are shitting out most of your proteins

Your body has no means of storing protons for later
You need to space out protein intakes in small doses f.e each 3-4 hours

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what's wrong with my deadlift form? stalling hard at 120kg. my squat has not overtaken it.

https://vid.me/MjC8

from watching a few vids it looks like i'm locking my knees out too fast and then using only my back to pull the rest of it up, how do i stop this?

pic for attention

>>39026399
***my squat has NOW overtaken it

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>>39025643
>>39025417
>>39025339
Thanks for honest answer famalams
Will do. Squats and oats.

Tfw my flexibility a shit and sumo fighters can lift their legs higher than i do

>>39026398
so i should move the shake to lunch time and have dinner earlier as post-workout protein?

>>39026398
>Your body has no means of storing protons for later
[citation needed]

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>>39026398

BROSCIENCE TO THE RESCUE

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>>39015929
Muh squat has been stalling at 70kg 5x5 for three days now.

Should i deload, ditch 5x5 or what.

Sleeping 8 hours a day and eating 700kcal above tdee for the last days to see if that was it, but I haven't improved for shit.

I realize it might be a form issue too, but idk anymore man. A fucking yuuge guy told me my only issue was not reaching depth in the last reps.

I'm 67kg 183cm if its of any use.
Thx familia

>>39026595
>67kg 183cm
eat more

>>39026610
Over 3000kcal now mang, I shit 3 times a day.
My anus is fucking japans flag.

Should I go full CMON or what.
Scooby's calc gave me ~2900

>>39026643

Are you training everyday? If so enjoy your no gains.

Sometimes less is more.

>>39026665
3 days a week

I have the following exercises:
1) standing OHP
2) dumbbell flys
3) benchpress
4) incline bench press

I want to make it 2 barbell / 2 dumbbell. Which one to do with DB/BB?
Also incline or flat flys?

>>39026643
You are probably skelton but 3000kcal is really not that much

Is there any point in working my legs if I'm cycling 6 hours a day, 5 times a week?

I want to move to a strength routine from a dedicated PPL routine.

Basically I want to do a strength routine to push my numbers up higher and reach my goals. And then revert back to a PPL routine for aesthetics.

Can someone please post some good strength routines? Due to work and study I cant go to the gym for this month everyday. Any help is much appreciated.

What gym related jobs are there?

How hard is it to become a pt

Is being a pt good for money and for an affordable living

Can you effectively make a protein drink just from eggs and milk?

I'm outa powder for work and I can either

get canned chicken soup with 4 eggs (tons of sodium, shitty).

liter of some god tier euro-milk with 4 eggs.

Like, can I microwave it to increase the egg's bio availability to make it warm but not "clump" or "become solid"??

Why do I always cry when I lift?

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Is there a big difference between standing and seated barbell OHP?
I have a very VERY weak lower back, it kinda gives out before my shoulders do when i do standing OHP. I just start bending over backwards.
Its not like i could push out 5 more reps if my back was fine, but i could do 1-2 more.

What's the /fit/ recommended scale? I need to get one for my new house

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is this ok periodization for late intermediate?

My left tricep has been twitching constantly since Saturday night. I'm talking hours at a time. Makes it very difficult to sleep, and its very annoying. Never had muscle twitches last this long. What can I do?

>>39026643

Try 3500 and track your macros. Go for 0..8*lb bodyweight or more

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I need help, thats my progress so far in 7 months, started at 71kg and now at 77kg, its time to do my first cut, right? Also, what my bf% currently? Im thinking about something like 18% and after 2 months of cut i can achieve 14% at 72,5? Sounds good? Im 5'11 btw.

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>>39028124
Help with the bf% estimation please brahs.

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>>39028124

>>39028124
I'd say 15-16%, but it's just a guess. Looks like you're close to having visible abs unflexed. So you won't have to go down that much.
Also, the right time to start cutting would be around new year I think.

Is metabolism a meme or does it actually have a role in calories out?

The gym I go to is very affordable and comfy, but it doesn't have a pull up rack. I do have it at home though.
Will there be a problem if I do all exercises at the gym but the pull ups/ chin ups at home?

I just started lifting (doing SL) and I realized that one arm is significantly weaker than the other. Other than leading with the weak arm and using dumbbells, should I also do some accessories for it to catch up? This shit is frustrating.

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Is it normal to have weird shits when you're bulking

>>39026985
There's no point to doing anything with that much cycling. You'll make minimal gains
>>39027485
TM
>>39027720
You're not going to lose gains by getting 60g less protein for a day.
>>39027916
You're a little bitch.
>>39027952
Standing is harder due to balance/stabilizer.
>>39028023
Diet okay? Doctor
>>39028134
There's nothing to cut. Eat more get big.
>>39028378
Nope.
>>39028863
Dumbbells.
>>39028997
Yes if you're not used to eating a lot.

>>39015929
so i just fucked up today, have been lifting for 2 weeks now and have been benching 132lbs just fine.
But today my right shoulder started hurting like shit in my first set, 5 reps in or something like that.
i kept going for 3 sets of 6 and now its a sort of aching pain.

should i wait a week until doing bench or shoulder exercises again or is it fine to do it again in 3 days?

Can't lift for a few weeks due to an injury, so I've decided I might as well cut during that time. Is there even still a point in worrying about protein macros on a cut if I can't lift to back it up?

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Anyone care to give me a 3-day/week intermediate strength-routine? Preferably with shorter workout times than SS/SL?
Been going to the gym religiously for the past year and my spare time has suffered a major blow. Need to work my gains with the little time I have.

>>39029496
yeah, you have to make sure youre still getting enough proteins to not go into a catabolic mode where you use your muscles reserves of energy and instead uses your fat.

1.2g of protein pr. kg for cutting w/o weighttraining

Is doing flat and incline bench 3x5 enough for decent chest gains? Or should I incorporate another exercise and/or more volume.

>>39029186
any help?

Which hair cut do you recommend for some whos is going bald? also any advice for slowdown the process or stop it?

Just calculated my cals to gain weight
>230g of protein
>119g of fat
>268g of carbs
Seriously. How can i eat all this?

Can someone explain to me why some people look aesthetic but can't lift as much as someone who is maybe a little bit bigger and doesn't look as physically fit? Something about neurological strength but I don't understand how it works to be honest.

>>39029186
>>39029691
I would wait until the pain goes away, hopefully it does before the next BP workout, but if you don't want to, you can bench just at a lower weight.

And you got this pain because your form was shit. Form is really important on bench press because your shoulders will get fucked really easy, even with light weights. Make sure those shoulder blades are pinched together and even more important, make sure your shoulders are moved towards your hip (don't really know how to explain it better). Don't let your elbows flare out parallel to the bar, they should be at an angle to it.

>>39029186
you should wait a week, if u feel pain after that, you should see your medic

>>39029701
crewcut

Every time I do shrugs, I can feel something my my right shoulder cracking / crunching as I lower the weight down after each rep

I warm up shoulders plenty as I'm paranoid about rotator cuffs - I stretch between sets and start off with no weight on the shrug bar, then build up to my working weight

Is this normal? Am I going to snap city

>>39029710
>Just calculated my cals to gain weight
>>230g of protein
um...height, age, weight, bf%?

>>39029712
muscle size doesn't always correspond to strength. After a certain point, you can lift for size and not get stronger.

>>39029668
You WILL get decent, inconsistent, and unsustainable gains.

Do a pressing variation, I do Inc DB press
And at least isolate the triceps

This WILL give you better, more consistent, more sustainable gains

>>39029713
you're right, my form was shit
>shoulder blades not pinched
>elbows almost parallel to the bar
>shoulder cramped up
>>39029714

all taken into consideration i will try to wait 3 days (next bp) and then ill just lower the wieght a bit.

tomorrow is back and bicep day, bent over rows is fine if i have a little ache in my shoulder right?

>>39029581
5/3/1 3 times a week or the full body version

>>39029751
I already incorporate two triceps isolations and I can definitely add in incline DB press. Thanks

>>39029734
175cm
19
Male
65kg
17%

>>39029581
Texas Method. Your volume day on Monday will take a little long it's squats and bench/press 5x5 each but all other workouts will be short as fuck, especially your Friday workout with just For Squat, Deadlift and Bench/Press 1x5 going for a new PR.

If I'm not eating surplus will I still get stronger, just more slowly than if I was eating surplus?

>>39029853
you do not need 230g of protein. As a skelly manlet, you can get away with 100g less. The rest doesn't really matter, calories matter more.

>>39029897
yes, but it's a lot slower.

>>39029900
I've been told to get my bf to 10% or does that even matter?

>>39026508
>[citation needed]
4chan: rigorously footnoted and peer reviewed since 2004

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is this a good exercise for back?

>>39029925
10% might be a bit more than you need to drop to, you can get away with 12%, but either way, you still don't need 230g of protein. 1g per pound of lean body mass, which means you really only need like 120g.

>>39029724
>cracking / crunching
loose piece of cartilidge?
MRI time

>>39029897
you will develop muslce endurance rather than growth, but thats just my experience

>>39026323
No it's not bad. Probably not ideal, but it's not bad. Your body will put most if not all of that protein to use.

>>39029966
Yeah the best 10/10 dont do anything else.

Srsly chinups/pullups, lat pulldowns, rows and deadlifts are all you need in the beginning.

>>39029853
same exact stats than me, im just 18 and 176

>>39029977
>>39029925
you don't even need 1g per pound. Studies find that there's no difference between 0.8g and 1g per pound.

http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

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I'm currently following this. Is this good?

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is there any advantage to eating at a lower carb diet while cutting? Not keto, just eating less than 100g rather than 130g.

H-help me fit.
I'm pretty sure I saw a 3-4" worm in one of my last shits. Should I go to a doctor to get diagnosed or should I just buy some otc anti parasite meds

>>39030506
if you're serious, get checked out by a doctor ASAP. There's nothing else to do.

does ohp and db press alone hit rear delts? I want aesthetic "3d" shoulders but I don't want to do rear delt flies

>>39030497
not really. You might have some issues with blood sugar levels being inconsistent, but I doubt you'll even notice. I've done regular calorie deficit, IF and keto and neither provides and advantage over the other. They're three different paths to the same destination.

>>39030506
go to a doctor. They'll consume your gains.

>>39030544
>does ohp and db press alone hit rear delts?
"non"

>>39030561
that's what I figured. I had been eating less than 100g of carbs over the summer and driving myself crazy with all the limitations. I'm gonna lighten up on it and be able to have a little more variety in what I eat.

Emergency? Need help anons, this morning while bench pressing clamp to hold the weights on the left side fucked up and slipped off, so all the weight changed to my right side immediately and I had to try to get it off fast with my right arm . While lifting it I felt a sharp pain in my right arm , I put the weights back and felt very tingly and weird on my arm. I'm at work and I rolled back my sleeves to see why my arm is still tingly and it's red as fuck all over, it's turning dark red, what the fuck is going on? I can work just fine but is this something serious?

>>39030497
Carbs have less calories per gram, so they can be less filling

>>39030611
Sounds like heavy bruising. Take the rest of the day off, don't lift for at-least a week.

>>39030611
retards like you shouldn't be lifting. Go to a doctor.

>>39030611
>hile bench pressing clamp to hold the weights on the left side fucked up and slipped off, so all the weight changed to my right side immediately
literally WHAT THE FUCK ARE YOU DOING THAT YOU FUCKED UP THAT BAD?

I've been doing a calistenics routine for a long time and have had no problem with it. Two days ago I woke up and the muscle inside my upper arm that runs into my armpit was sore. I didn't think anything of it and did my workout. Everything seemed okay, it hurt a bit but not much. Then when I did pull ups when I was at full extension just hanging it hurt a ton. Since that workout it has hurt as a dull ache unless I move my arm into an upright position (like raising your arm in class).

So my question is what do I do now? Should I ice, or just rest? What is it that's wrong?

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>>39029858

Like this?

>>39030561
>>39030531
The earliest appointment I could get is Wednesday. Google tells me I should be fine but this would explain why I'm not gaining weight.

Why do overhead presses suck so much? Fuck em. I hate em, any tips?

>>39031009
can i add more squats on the squat day?

>>39031086
>any tips?
stop being a faggot

>>39031093
Never anon. NEVERRRRRR

I'm in the noob gains zone, 5'10". 170 lbs., lifting for about an hour a week and eating around 18-1900 calories a day. If I'm trying to do a body recomp, is this enough? All of the tdee calculators say I should be shooting for 3,000 a day, but this seems like a lot and I'm not sure if I fit their criteria for "Very active".

How fast should i be putting on weight if eating 500 more kcals a day?

>>39031086
Dumbbells instead of bar

>>39031182
>1800-1900 calories is a slight deficit
>recomps are memes and they take a long ass time
>calculators say 3000 a day because you put in an activity level that wasn't sedentary
>very active means you're literally standing and moving around the entire time you're awake or you're doing olympic level training

go to youtube and look up the picturefit channel.

I can't go to the gym because I'm too busy with uni. At home, i have 2 5kg dumbells, so I was thinking about doing a routine where I lift them 50 times, followed by 20 sit ups. I'm thinking about doing this 4 times a day. Is this good or do I need to add more excersies? Any help would be appreciated.

>>39031301
>Is this good
no
>>39031301
>I can't go to the gym because I'm too busy with uni.
stop making excuses, you have time.

>>39031285
Even when I use the Scoob calculator in the sticky, I put in 5-6 hours of exercise a week, and it gives me this massive number. Also, I've only been lifting properly for a few months(and am not a skellington), so I'm not really at the point of leanness where a body recomp should be impossible

so cals in vs cals out determines if I get bigger or smaller...

and protein is what fuels muscle regrowth...

so can I just eat a calorie deficit with a ton of protein so I can lose fat while still gaining muscle?

>>39031382
>I put in 5-6 hours of exercise a week,
stop. Unless you are doing olmypic level training, those estimates grossly overestimate your activity level. If you're on your ass for more than 6 hours a day, you live a sedentary life style. Put little to no activity.

The most accurate tdee you can get only asks for your age, height, weight, and body fat percentage

recomps are largely a waste of time
https://www.youtube.com/watch?v=g-PBGCIVAgg

>>39031436
Thanks fampai

>>39031391
no. You over simplifying it. Eating at a deficit reduces how much energy you have to spend. You can eat your entire calorie budget with only protein, you still won't have the energy to lift, which is essential to gain muscle. Protein doesn't fuel muscle regrowth, it's used for muscle growth. Lifting encourages muscle growth. Lifting requires calories.

How do I get rid of back acne? I have so much I could pass it off as a camouflage pattern... I wash my sheets every week and have good hygiene but that shit just won't go away

>>39031459
if I lift first thing in the morning, do I use calories from the previous day? so if I had a big dinner I'd be able to lift more?

>>39031508
no, your still oversimplifying it. Your body doesn't have a calorie accountant. What you ate last week affects what you can do today. When it comes to eat, its how you've been eating over a period of time that affects how well you'll do tomorrow. And that's still over simplifying it because it doesn't take into consideration stimulants and eating certain foods for an energy boost.

If you're eating at a deficit, you're lifting at a deficit.

>>39031459
On a related note, do you know which study is generally used to define activity level? I looked in the Harris- Benedict one, but couldn't find anywhere where they actually defined that

How do I increase the number of repeats when working out with dumbbells? I started recently again (~3 months) and am currently at 15kg per dumbbell. Yet for the last few weeks I always get tired at the same number of repeats. How can I push that number up or do I just have to be patient?

I can do 3x5 standing press 32.5kg but i can't do 3x5 standing press 35kg.
There are no weights smaller than 2.5kg so what should i do?

>>39031556
You don't. You have to do 5 reps exactly as per your routine.

>>39031556
>>39031841
I mean, don't even THINK about increasing the number of reps. Holy shit /fit/ will throw a fit if you even suggest not following a routine exactly.

>>39031556
>>39031841
>>39031853
Can you even imagine increasing the reps beyond what your routine prescribes? Who knows what horrors would happen.

>>39031870
kek

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Does cardio generally make you hungrier than lifting? When I strictly lifted I would have absolutely no appetite after a hard work out, but now that I've incorporated cardio into it my appetite has skyrocketed.

High rows or pull downs?

>>39032008
Follow the routine exactly. If your routine says high rows, do high rows. If your routine says pull downs, do pull downs. You can't just not follow a routine anon.

>>39032008
if you use cables, it doesn't matter.

>>39032053
>You can't just not follow a routine anon.
kek

>>39031956
If only there were some peer-reviewed scientific studies on calorie consumption of different types of physical exercises...

>>39031830
Increase reps with 32.5kg.

On SS, if you fail to hit 5 reps on your first set do you call it quits for that lift for the day or do you still do the next two sets to try and get some volume in?

>>39032081
But all the anons here have told me to not increase the reps beyond 5. You stop after 5th rep when doing 3x5.

Either they lied or you're lying.

I got caught butt chugging 3 scoops in the locker room right after I was done training. What do?

>>39032133
Nobody is lying.
You can do whatever you want.

It's not like it'll matter much...

>>39032133
Do 4*5 then?

>>39031830
You're just stalling. Deload 5kg and work your way back up to 35kg.

>>39032096
Do the rest of the sets. Even if you only get 1 rep. If you can't do 5x5 after your second day of doing the exercise, deload. Did you even read the pdf?

>>39015929
someone redpill me on canned food

is it bad?
how much should I be eating per week?

I have this amazing tuna, 86g and 20g protein per can(its kinda dry and tastes worse than the dedlicious oil one but im cutting)
was thinking of copping some other canned food since its really nice and easy to eat and even bring outside home but I dunno about the metals and aluminium

Atm I try to not eat over 2-3 cans of tuna per week since im also already having fresh fish almost daily if not daily

>>39032096
>>39032225
>SS
>5x5

>>39032250
watch the mercury

>>39032261
>watch the mercury

how do I do this

P/P/L 6 days on a week or full body 3 days on a week, which one should i run for aesthetic goals?

>>39032360
full body if you're weak, pull/push/legs otherwise.

>>39032276
look up how much the products you buy contain on the internet, or ask in the shop, or call the producer.

>>39032428
well I dont think the fisherman know how much it has

>>39032261
Lel my bad. Thought he typed SL

>>39032081
>>39032174
>>39032178
>>39032199

>do more reps
>do more sets
>deload 5kg and work your way up to 35kg

See what i'm talking about? All this conflicting information.
Its like nobody knows what they're talking about and they're just repeating what they've heard from somebody else.
How hard is it to perform some studies and gather actual data?

>>39032574
>How hard is it to perform some studies and gather actual data?
You're pressing 32.5kg.
It doesn't fucking matter.
Fuck off with your shitty shoulders.

Why does my nose always start running when I work out? I blow my nose before I start, then three sets in I'm sniffling.

>>39032261
>>39032276
https://chriskresser.com/5-reasons-why-concerns-about-mercury-in-fish-are-misguided/

Suggests that you shouldn't worry about Mercury too much since selenium directly counters it. Most fish have higher selenium than mercury (except swordfish and a few others high up the food chain).

That being said, i only eat a couple of portions a week cos I'm a faggot who feels bad about overfishing

>>39032811
i'll take the FDA and EPA guidelines over some random guys blog, thank you very much.

>>39032574
Pick one. It doesn't fucking matter. Especially at that weight. They are all good strategies.

Long story short;

Im lifting weights and trying to gain muscle, but also lose body fat.
My problem is, could i drink a protein shake before i go jogging? Will my body use the shake as fuel for the jog and not my muscles?

>>39015929
I need to know all there is to know about milk and dairy. Maybe you guys can just point me somewhere, since this might be more info that what one post can hold.

1) What does milk/dairy do for my body?
2) Do I need milk and dairy?
3) Are there any downsides to soy milk? Particularly as opposed to normal cow's milk?
4) Can milk adequately be replaced with soy milk?
5) Does soy milk go as well with oats as milk does?

Should I be worried if I've not ate any meat all day? I know that vegetarians don't worry about it but that's because their whole diet is built to accommodate that fact. At the end of the day, I suppose what I'm really asking is if all protein is equal, because if it is then a meatless day would be no worry. Help?

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Anyone know a good ab roller I can buy off Amazon? Need to take my abs to the next level.

>>39033250
Follow up for this guy, if i drink a protein shake with regular milk and im lack toast intolerant will my body still get all the protein?

Is there a 5x5 1rm calculator?

>>39033295
yes

I have this burn scar from boiling water on my Belly Can I ever have good looking Abs? And is it possible to remove it thrug surgery?

>>39033370
Why would you boil water on your belly? Seems pretty dangerous IMO.

>>39020583
No. Fix your diet and keep at it.

>>39033342_
Thanks.

No (you) because you're an ass

>>39033379
I was Not a really Smart kid

>>39033401
That didn't work how I thought it would, you win this time. srsly though where?

>>39033379
When i was 1 year Old i dropped a Can whith boiled water on me by accident

>>39029097

TM?

>>39032225
Did not read chum, sorry.

Thnx 4 reply though lad

How do i into accessories? Like skull crushers for example. Do i stick with 3x5 and 2.5kg increases?

>>39033295
1rm = 5x5 weight / 0.83

How do I improve my knee health before I can start lifting? I'm only a little chubby so it's not like I'm overweight for my height but whenever I do squats it feels as if my knees are going to pop.

>>39033827
>How do i into accessories
Depends on your goals. If you are a novice, your goals should be to learn the compound lifts and max out your noob gains. So accessories really aren't all too important.

> Like skull crushers for example
Rippetoe has a great video on these ones on youtube, using the cambered (sp?) bar.

>Do i stick with 3x5 and 2.5kg increases?
Definately NOT. Low reps means high weight which you simply don't want on single joint movements. Compounds reign supreme because multiple joints share the load (elbow and shoulder in OHP for example). Because of this, you can lower the reps and up the weight. The lower reps makes progression very easy.

In regards to isolations, you are isolating a joint, you don't want to add too much weight onto it. A 5RM skullcrusher will kill your elbow. Aim for 3-4x8-12.

>>39033493
Stands for Texas Method. Didn't read up though (I'm not the other guy).

>>39033827
>>39033859
Skullcrushers should be called elbowcrushers, because it doesn't matter what rep range you use, they'll fuck up your elbows.

>>39033859
Basically my lower body is quite strong from years of athletics and TKD
>TKD
But my upper body is terrible. Like i can barely do 5 bodyweight pull ups and i struggle with OHP. The theory was the do accessories to facilitate improvement on those exercises.

>>39033493
Texas method.
>>39033847
Warm up, walk/jog + stretches.

Get a kettlebell

>>39033875
I only found the elbow pressure too high at ~100lb. But I think I was doing them for 6-8 reps at a time. In hindsight I would have done more reps, lower weight. In reality you should be pressing a fair bit and skullcrushers probably aren't needed.

>>39033921
>In reality you should be pressing a fair bit and skullcrushers probably aren't needed.
You mean overhead presses?

Question: How can one make their shaker cup not smell like satans asshole?

>>39033937
wash it regularly

>>39033937
Soak in vinegar

Is .5 lbs a day a healthy rate at which to lose weight?

>>39034030
Depends on your starting weight.

>>39033929
Pressing in general, so bench and OHP. Both hit the triceps quite well and personally it I've found that this brought up arm size quite well.

>>39033937
Winner -> >>39033991

>>39034030
No, that's 3.5lb a week which is huge.

>>39034037
But ohp doesn't hit the triceps well...

>>39034062
>But ohp doesn't hit the triceps well...
It most certainly does. How do you think your arms extend in the movement?

>>39034030
220. What would be a healthier rate?

>>39034090
nah, it's limited by front delt strength.

>>39034060
What would you recommend. I weigh 220

>>39034098
Not really. Sure, front delt is the limiting muscle in the movement but it's not preventing your tricep from getting well worked. Sticking 70kg above your head 15 times will work the triceps just fine.

>>39034113
~11-13 cal/lb
So 2420 - 2860 as a starting point. Adjust based on how successful this is.

http://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html/

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>>39034121
>but it's not preventing your tricep from getting well worked
yeah, it is.
just look up any study that measures this.

for example Barnett et al 1995, Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles, The Journal of Strength and Conditioning Research.

>>39034259
Horizontal bench press working the tricep more does not mean that OHP does not work the tricep.

>>39034323
the phrasing was "getting well worked", but yeah, it does.
flat benching gives half the activation compared to tricep isolation exercises, and overhead presses give a substantially lower activation than flat benching.

only (weighted) dips give triceps activation similar to triceps isolation exercises.

study by bret contreras
https://www.t-nation.com/training/inside-the-muscles-best-chest-and-triceps-exercises

>>39034388
>flat benching gives half the activation compared to tricep isolation exercises, and overhead presses give a substantially lower activation than flat benching.
That does not mean that OHP doesn't work the triceps well. That does not mean you cannot develop your triceps with pressing movements.

The implication that triceps won't be worked well enough because they are better activated in an unrelated lift is ridiculous.

>>39034143
Thanks lad

>>39034427
If you only do overhead presses for triceps, your triceps will always lag way behind your shoulders.
Overhead presses give a mean front delt activation of 150% MVC, compared to 35% triceps activation (65%*54%).

>>39034489
>If you only do overhead presses for triceps
Which is not the situation we are discussing.

"Pressing in general, so bench and OHP"

Regardless. If you progress on your OHP, you will grow your triceps.

>>39034507
>Sure, front delt is the limiting muscle in the movement but it's not preventing your tricep from getting well worked.
>but it's not preventing your tricep from getting well worked.
That was what we were discussing, I quoted it multiple times.
And it's not true. The triceps don't get worked well in overhead presses.

>If you progress on your OHP, you will grow your triceps.
Yeah, they'll grow like shit.
You'll mainly grow your front delts.

>>39034553
>That was what we were discussing
And yet I quoted my original comment.

>And it's not true. The triceps don't get worked well in overhead presses.
But you haven't shown that. You showed that:

>The front delt has higher activation than the tricep in the OHP
This does not mean the tricep is not worked
>The tricep has higher activation in the bench compared to the OHP
This does not mean the tricep is not worked.

Your own image here >>39034259 shows very obviously that your triceps are well recruited.

>>39034587
I've shown everything relevant well.

Learn how to interpret EMG results, or continue spreading misinformation.

>Your own image here >>39034259 (You) shows very obviously that your triceps are well recruited.
No, it doesn't.
Learn how to interpret EMG results.

>>39034640
>I've shown everything relevant well
But you haven't, your conclusions don't follow from the comparisons.

Just because the front delts are the main muscle worked, doesn't mean the triceps aren't too.

Just because the triceps have larger recruitment in other lifts does not mean they are not also recruited in the OHP.

Your conclusions do not follow the data you posted.

Now, if you have a chart showing that triceps aren't used in the OHP, then you would be able to say that OHP does not work the triceps.

Ok to rest extra between squat sets? Sometimes it takes 5 minutes for my breathe to slow down.

>>39034690
No problem, rest times are very low in importance to end results.

>>39034734
ok thanks :)

its been 1 year since i started lifting. can do 1.5/2.5/3/4 and been progressing pretty good.
my question is my isolation accesories like leg curls / cable crossovers etc is not progressing for 3 months. do i do something wrong ? progressive overload is only important on big compounds ?

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I'm trying to really focus on making my delts pop. I want those Spiderman delts. My routine so far is

5x5 OHP
3x10 lateral raise
3x12 face pulls

I was thinking about adding 3x8-10 Arnold Presses into the mix. Would this be overkill? Should I or could I alternate exercises? I do a 3 day split 6 days a week, so shoulders are getting worked twice a week.

>>39034847
3 months is a long while. Try increasing the volume if not the weight on the bar, so if you did 3x8 last time, go for 9 reps, 8 reps, 8 reps.

Also, as long as you are improving your core lifts (Squat, deadlift, bench, OHP, row, pullup) you are doing okay.

Progressive overload is important on everything.

>>39034855
Those 3 you have there look perfect, I personally wouldn't add anything else. I doubt your front delts will lag granted I'm sure you are benching.

The 3d lopop normally comes from side and rear delt progression, so just work on improving that.

>>39034682
You keep saying the triceps are worked well, whatever the EMG data shows.

This is the last time I'll repeat it:
learn how to interpret EMG data, or continue spreading misinformation.

>>39034945
So by your logic the decline bench does NOT work the chest. Both heads had lower activation numbers than the tricep in the vertical press.

I mean, if 0.4 is the cut off point for "doesn't do enough".

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Why is OHP so emasculating?

how do I get approved for a student loan?