Are cable lateral raises any better/worse than DB lateral raises?

Bump, why is /fit/ so slow tonight?

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>>39034514
I prefer them because I feel better ROM. Do what is comfortable for you, concentrate on your form and you should be right.

>>39034514
Cables allow you to isolate the muscle in one specific motion. Dumbells let you work on stabilizers as well.

About two months into SS, been increasing diddy 20, squat 10, everything else 5. Everything stalled today. Failed last rep of squat, had to go down on bench 2.5, and stay same at power clean.

Haven't had a stall on diddy or ohp yet and still making progress with chin-ups. Is it normal for this to all happen at once? Should I reduce the increment on the ones that haven't stalled yet?

If I work out at night, and don't have a protein shake or eat afterwards, and just go to bed, will that hurt my gains?

When lifting my dick tries crawl back in my body. Go from 4 inches soft to under 1.

Is this normal?

>>39035786

Anabolic window is a meme, just make sure to hit your macros.

>>39034514
5'11 185lbs lost 65 lbs
Ended my cut yesterday, I was cutting at 1800 aday

I'm gonna start bulking today consuming 2700-2800

Am I doing it right?

>>39035509

keep going with the usual increments for the lifts you haven't failed yet.

if everything stalled / failed at once, it could be accumulated fatigue or not eating enough. for me OHP stalled way before anything else did, and i had to deload and restart multiple times until i got to 115 lbs and had to start periodization to increase. bench stalled second and i had to switch to periodization after completely stalling at 185. never really stalled with squats or deadlifts, but progress slowed down significantly on squats at slightly above 2 plates, so at that point i switched everything to periodization.

in the 3-4 months since, my OHP increased by 20 lbs, bench by 20 lbs (pathetic, my least favorite lift), squat by 60 lbs, and deadlift by 70 lbs. i think i stayed on the beginner train for too long.

>>39035844
Was meant for anyone that can answer this, please thanks

>>39035840
>>39035786
Anabolic window isn't just a meme, it's backed up by research, but the Effect it has on your gains is minimal if you get all of your calories.

I would eat before bed though, because that's when your body does most of it's recovery.

>>39035844

eat at maintenance for a week or two first

>>39035898
Hmm? Why? Been cutting for 6 months, shit annoying. I wanna bulk up already. I only built noon gains, and I want to start seeing some results. Btw would that be the right calorie intake?

>>39035893
Please post this so called "research"

>>39035840
>>39035893
Thanks

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I get ready to go the gym, feeling good and then by the time I get there, stretch for like 10 mins and start I feel like I can't do shit, cant accomplish weight I have already done before, when I'm just starting a progressive overload program (sl). I feel weak as fuck and like I can't lift shit. This has happend the last couple times I've gone.

So I give up and go home, and every day it's getting harder for me to jump back on the horse. I'm lifting fucking babby weight there is no way I'm already plateuing at lmaowtfbbq 145 squat.

Shit makes me want to kill myself, I'm struggling to accomplish weight that most people start with on their first day at the gym. Feel like I'm never going to make it.

Anyone know whats going on?

Does anyone else not keep track of their sets/reps? I go till failure in any weight lift. I know I'm improving, because I can add weight to the bar every week or so. But am I cheating myself out by not keeping track obsessively?

It's just difficult for me to mp focus on breathing and count at the same time, is there another way to keep track?

>>39036460
Sounds like you need more energy? Eat better healthier food and more of it. Also try some caffeine tablets (Cheap and effective) or if you want, try a pre workout. Lifting weight is a LONG SLOW journey, but everyone has their bad days.

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Are phone pedometers relatively accurate on distance traveled? My built in Samsung s5 pedometer said I walked over 11,000 steps, which was about 6.5 miles according to it. Does that sound about right?

is this good workout plan?

http://www.bodybuilding.com/content/what-is-the-best-5-day-workout-split.html

>>39036631
SS man. Seriously just do SS

not even fully fit related but fuck it, I feel like my diet & routine may be factors

how much does diet and exercise routine impact longevity in bed?

I hopped onto the IF bandwagon but actually really enjoy it, and i'm still hitting all my macro goals daily.

My routine is PPL, 6 days a week with sunday as rest day where I do light cardio and maybe some abs.

Recently though i've found that my stamina in bed is really lacking, I cum far too quickly and I feel like it's only been since i've changed up my dieting.

Thoughts, lads?

>>39036609
I think they are pretty close. I have an S5 as well and counted myself taking 100 steps and my phone said 100 exactly.

>>39036644
Well what are you eating?
Fruit, nuts, veggies and quality meat?

Are you taking any supplements?

I have fordyce spots on my lip. They're a few white bumps but they're right in the middle of my goddamn lip. Any tips on how to remove?

>>39036631

Looks like different varieties of brosplits, which means they are shit. Just add one more day in and do a PPL; the reddit beginner PPL is actually a pretty decent program with a heavy emphasis on aesthetic rather than strength work. However, I would only recommend this program if you are going to bulk. If you are planning on cutting, then a good upper/lower routine would be a better idea.

If you're a total, never lifted weight before noob, I'd highly recommend easing into the program. Do a couple of weeks of the main compounds only; this also helps you zero in on a good working weight for the compounds to start adding weight to. Then add in half the assistance exercises and do that for a couple weeks. Then do everything as prescribed, or with the noted replacement exercises if you lack access to certain equipment or the ability to do certain exercises.

>>39036640

SS is fucking terrible for anybody interested in aesthetics.

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>>39034514
Guys why am I constantly getting cramps on my chest and my upper back when I work those out? I get cramps no where else when I work it out. Can someone explain WTF is going on?

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Been lifting with my friend, he has shitty flexixbility and can't squat to parallel without leaning forward heaps.

How to fix retarded friend?

>>39036655
I know the steps are accurate, I want to know if the distance traveled is accurate. The step size of a 4' 11" girl will be different from my 6' 1" man stride, and will lead to pretty significant differences in the actual miles traveled. That's what I was curious about. I want replace biking around campus with walking so I can start prepping for some trail hikes near my house, but I want to know I am actually walking a comparable distance and not having the app inflate my value.

>>39036681
Normally cramps are related to potassium or magnesium deficiency. Are you on any supplements?

I just started squats for the first time, and it's been about 2 weeks and i'm STILL sore as shit and when I do my sets, my legs want to give out before I finish my first few reps.

Is this just expected DOMS and I should push through? Does it get better?

>>39036669
I take 5mg creatine on lift days, and sometimes on my rest day.

My diet is pretty clean, atm i'm on cut so that could also be a contributing factor.

It's mostly salads and good quality grains & meats.

For example, today I had a few sandwiches, turkey breast on an wheat bread, spinach, tomatoes, a bit of swiss cheese.

And then just a salad which was more spinach and some kale, black olives, black beans, chickpeas and a small amount of olive oil & balsamic vinegar just for flavor.

I only drink water too, and don't smoke/drink.

I have no problems with being low energy or tired while fasting. I don't watch porn very often either so I doubt it's anything nofap can solve.

Past few times me and my gf fucked, I only lasted around 10 mins or so, and she's definitely noticed that I haven't lasted as long as usual.

Okay so now I'm on a cut because fatmode for too long, I was just winging it before and doing pretty okay (15kg over a couple months) and I learned yesterday that it's 1g protein per pound rather than 1g per kg, worked that out to be 4 scoops a day and 500g chicken. I split the scoops into two shakes because more than two gives me the runs right now
This is a lot of stuff to eat/drink including vegetables and fruit holy shit. Before it was small calorie dense stuff.
After doing some math I'll still be hitting a 800 deficit on calories with what I'm eating now

tl;dr - New diet is a lot more mass than my stomach is usually used to while still hitting a 800 cal deficit, should I rethink my portions or should I man up and eat?

>>39036794
Holy shit that was a long post I didn't realise

>>39036773
I had the same issue when I started, and I'll recommend a ew things that I found helped a lot

>stretching

Seems obvious, but proper stretching every day after lifting helped my leg DOMS a ton and made me feel less like a crippled old man the next time squats rolled around.

>active rest days

Do dynamic stretches and short and light sprint drills for fifteen minutes on days you don't do sprints. My old track coach said the extra blood flow helps process the lactic acid and bring nutrients to the muscles to help them heal faster. May be broscience, but I definitely felt better from it.

>more sleep

Sleep is integral to repairing muscles. If you're not feeling rested and healed, sleep more. Nine hours minimum nightly, and no drugs or alcohol either. Those lessen the quality of sleep.

>decent nutrition with fruits and veggies, and 1gram protein per lb bodyweight

Obvious, but a lot of noobs overlook the important basic shit. Eat right. If you're currently in a deficit, you'll heal less quickly and DOMS will take longer to go away.

Other than that, give it time. Two weeks really isn't that long desu.

>>39036680
im skinnyfat, lifted for a few months and don't see any resoults, trying to find new program. Im stil weak as shit, can't add more weight to lift, can't improve bench, stuck with the same plates for a few months. Don't know if im really such a weak dyel or what.

sorry for bad english

>>39036780
>10 minutes
>cum too quick
>pick one

But seriously, this doesn't sound too back at the moment. You are on a cut and your carbs are low so this could be causing the issue. Could also be a mental issue, stop putting so much pressure on yourself and just enjoy the sex.

If it gets worse, go to your GP and get a blood test done check if you are low in anything and also ask for their advice.

>>39036827
>Do dynamic stretches and short and light sprint drills for fifteen minutes on days you don't do sprints
you mean on days you dont do squats, right?

>>39036828
Just pick a program and stick to it. It takes a long time to see results. Don't expect to be going up weights every week. Give it time anon enjoy lifting and you will make it bro.

>>39036831
I know I probably shouldn't be complaining, it's not super fast or anything, but still I feel bad since I can usually last for almost twice this long, and I feel like my gf doesn't like it as much, maybe i'll try and just maintain for a few weeks and up my calories and see if it's just because of my cut.

thanks for the help, family

>>39034514
Should I divorce my otherwise perfect wife for cheating - even if means robbing my 2 year old of the benefits of having a real family, and makes me look like the inside of an ass-hat in front of my family?

>>39036828
There could be a few issues that led to that. What program were you doing before? Were you bulking and tracking weight gain at about .5 kg a week? Were you cutting and tracking fat loss at .5-1 kg a week? Were you getting 2 grams of protein per kg of bodyweight regardless of bulk or cut? If you were bulking but not tracking weight gain, it's highly likely you were undereating. If you were cutting and tracking your food and weight loss properly, then it's normal to not put on muscle or weight on your lifts. In most cases, you need a caloric surplus to gain muscle.

Bad diet, bad sleep, drugs and alcohol, bad programming, and inconsistency could all have contributed to you not making gains. I need more info if I am going to be helpful here.

>>39036851
Yes, sorry. I got into track mode for a minute. On days you aren't squatting (or ideally doing any leg work), do some dynamic stretches and light sprint drills to get the blood flowing and get your legs limbered up. Nothing exhausting, it's just a warm up.

Try the following for 40 m per set or 15 reps per set, as applicable:

>3 sets high kicks
>3 sets butt kicks
>3 sets crossovers
>3 sets long strides
>3 sets hurdle wall kick drills (hurdle not necessary, just get the leg to waist height)

If you need examples or explanations on any of those, let me know. They should be pretty easy so you shouldn't need long breaks, but initially they may be kind of hard so take your time or reduce it to 2 sets until you're ready to go harder if need be.

>>39036889
Can you work things out? Does she seem remorseful? Have you cheated on her? All important questions.

But I think the general consensus is usally dump the woman and do what you can for your kid (assuming you care about him/her that is). It's pretty hard to accidentally fuck someone after all.

>>39036894
In a few months of liftig i gained 2-3 kilos even though i tried to loose fat around my belly somehow, i was just eating like usual probably not the healthiest food.

>>39036889

of course you fucking cuck, she's not perfect if she's cheating is she?

do you really wanna be the beta loser sat at home while she fucks chad with no repercussions? let her get away with it and she'll do it again, just man up and leave her.

>>39036933
>>39036974
Thanks guys, I'm going to move on it.

>>39034514
What muscle groups do I excercise to get better at arm wrestling

>>39036889
Absolutely. She betrayed the core foundation of your relationship and marriage, and in my opinion, such a gregious breach of your trust and marriage can not and should not be forgiven. You aren't obligated to perpetuate a lie of love and trust for the benefit of others when your wife already showed that she values you, her child, and both your families less than catching dick from some dude. If your family really looks down on you for divorcing a cheating slut, then they're really not that great of a family; any decent family would understand you divorcing over infidelity. It's one of the few things on a very short list that most people will be sympathetic towards. Cheating is bad enough on its own, but it's also indicative of numerous other flaws and issues that a person can have. People also rarely cheat once, and if she's doing it this early in your family then she can and will do it again. She'll just get better at hiding it or not telling you.

Additionally, since she cheated, you can probably avoid most of the assraping that men receive when it comes to divorce. Milk the infidelity for all it's worth to ensure that you protect yourself and your child from a woman who has demonstrated she cares nothing for either.

On a tangentially related note, the more I talk to people and read things IRL and online, the more I find marriage an incredibly unappealing prospect for men. Not trying to come off like some redpilled loser, but between the legal system usually favoring women without cause and women not being raised with any sense of integrity or loyalty, it's not at all worth it. Good luck regardless of what you decide.

>>39036986

I'm sorry I was out of line when I called you a fucking cuck, I know you're hurting and now is not the time to insult you.

>>39034514
guys I have a huge(tiny) problem. I have a dick that is really flexible in size, ranging from 1-6 inches. Normally my flaccid sits at 3, but for whatever reason, lately when I work out, it shrivels up to 1 inch and is pitching a tiny tent in my pants. Wat do?
Plis help, I don't want everyone to think I have a micro penis.

>>39037034
are you me

Close / Narrow Grip Bench Press.

There's no consensus on whether the close grip has to be sort of 'shoulder width' or thumbs touching in the middle.

Which one then, /fit/?

>>39037067

the closer your hands the more it will target triceps as opposed to chest but the harder it will be

just find a width you're comfortable with and can do quality reps with, i go about above the ears

>>39036971
Your diet was probably shit. From the sounds of it, you weren't tracking protein or calories, and no amount of lifting or exercise can fix a bad diet. Read the sticky, track your calories religiously (EVERYTHING you eat or drink that's not water or unflavored tea gets tracked and added), and make sure you get 2 grams of protein per kg of bodyweight. Seriously, read the sticky. It's not perfect but it's a good resource to get started.

>>39037087
what do you think of this statement:

>>Grip can be slightly narrower than shoulder width but not too close. Too close of grip can decrease range of motion, may tend to hyper-adduct wrist joint, and unnecessarily decrease stability of bar.

Taken from: http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html

Just came back from the gym. For the first time in my shit life, I dumbbell pressed 40lbs for 5x5. 4 months ago I could barely do 25s

Since my gym doesn't have a barbell, how much should I be able to bench approximately?

and yes I know I'm weak. I'm working on it.

What are good foods for increasing semen volume?
I DO NOT want food that just changes how it tastes, I don't care about that, I just wanna know how to ejaculate more, on top of taking supplements. I know a whole lot of water helps a lot

>>39037129
why do you need to ejaculate more?

>>39036998
Thanks

>>39037020
No worries - this is the Internet. Guys can be guys here. We can use nice words at the office.

>>39037106

I agree with that statement, that's why I said find a width that is comfortable and you can do quality reps

If it is not comfortable on the wrists you know it's too narrow, if you can't do quality reps the bar may not be stable

>>39037135
Because it's awesome

>>39037111
There isn't a value you "should" be able to bench. You're getting stronger and lifting heavier. Dumbbell or barbell isn't really important here, improving is. Just so you know, dumbbell anything tends to be more difficult than barbell lifts because it needs more stabilizer muscles to maintain good form. That being said, your progress is a bit slow for 4 months. Even if you only increased weight once a week by 5 lbs on your bench, ideally you'd be at 50 lb DBs for bench. But most DBs go up by 5 lb increments each, which would be increasing by 10 each lift, which can make progressive overload harder than with a barbell. Don't get too mired in the details, just keep trying to get stronger.

The real problem is how high the dumbells in your gym go up to. Nothing wrong with solely DB work, but if your gym doesn't even have a barbell then I can't imagine the weights go that high. My gym is pretty good but they only go up to 100 lb DBs. Most normie gyms only go to 50 or so.

>>39037157
my gym is weird

heaviest is 90.... then 50 is the next heaviest

yeah my progress is slow; I think that's mainly due to my working only twice a week (school + work)

i'm mainly asking because people always tell me how much they bench, not DB press, so I have no idea how far I'm behind

>>39037177
I meant working out twice a week

On a SL / ICF 5x5.

1. Is it normal that I'm already stalling at Bent Over Rows 50kg (I started from 20kg)?

2. Also, should Rows and standard Bench Press go up on the same amount of weight? Or should 1 be higher than the other?

3. Is there any rule for progressive overload of accessory exercises or they just need to be performed as it comes? (quite hard to do progressive overload on isolation barbell biceps curls for example).

>>39037177
>heaviest is 90.... then 50 is the next heaviest

That's not good at all. Realistically you won't be able to make that jump no matter what you do. Is changing gyms an option? If not, does your current gym have cable machines that you could incorporate? Machines are less than ideal, but cables are much better than fixed motion machines since they don't lock you into a certain motion that can create injuries.

A 40 lb DB in each hand is 80 lbs, which isn't that much desu. But since you started with 25, the progress is decent. Don't compare yourself to other lifters, just try to beat your own personal bests and keep improving; it's not a competition, and trying to beat others is a recipe for frustration. Twice a week is definitely less than ideal, but it could work ok depending on what volume you're doing.

>>39037253
this is really good advice

I think when I hit the 50 DBs, I'm going to switch to cable machines

also I'm working out there because it's my condo gym and shit's free

>>39037263
Glad you think so. I'm all about making the best of what you have, and most machines can replicate the majority of free weight lifts and are easier to progress on than DBs.

Just make sure you work your core and lower back with things like leg lifts and back raises (also called Supermans) because you won't be getting the usual activation like you would with free weights. Otherwise, I think you'll be fine. Just make sure your diet is good.

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meh didn't see this one, might as well

I know loose skin is another story, but for scars and stretch marks do any of you recovering fat fucks have any recommendations for skin products? I'm using Palmer's cocoa butter skin therapy oil right now and i'm just wondering if any of you guys had any success with other products

recovering fat fuck here, got down from 330 to 260 in about 6 months give or take, got used to a 800 calorie diet, i was in the hospital for 2 months and i got back to 284, i'm on my own now and i want to try my old diet again but now after browsing fit i noticed a lot of hate towards very low calorie diets, is it because most people gain the weight back after a few months or is there like a legit reason for the hate?

>>39036609
The pedometer might not be 100% accurate but the GPS sure is