QTDDTOT: don't have the image and don't care enough

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Is this enough for a girl that just wants that booty to be a bit more developed and doesn't want overdeveloped legs?
or is there too many exercises/glute exercises ?
need some help

AxBxAxxBxAxBxx....

A
Bench Press 3x5
Deadlift 1x5
RDL 3x10(not usre if I should take it out or not)
Curls 3x8
Barbell Glute Bridges 4x8-12
Bad girl machine 4x8
Cable Donkey Kick 3x8


B
Squat 3x5
OHP 3x5
BB bent over row 3x8
Lat Pulldown 3x8
BB Hip Thrust 4x8-12
Back Extensions 3x8

>>39104580
if you're actually a girl, you're not going to get overdeveloped legs. the amount of testosterone you produce is minimal. even if you specifically trained to get big legs, they wouldn't get monstrously big.

>>39105082
what about the rest, is it fine?

>>39105125
you're throwing in a lot of assistance work for a beginner and some of it shouldn't be done.

no cable donkey kicks, meme exercise
no bad girl machine, your abductors will get trained by squats just fine.

i'd probably replace bent over rows with Pendlay Rows, but that's personal preference.

i'd suggest picking a curl variation. there are a ton after all. if you're only going to do one curl variation, maybe supinating bicep curls are for you.

i'm confused why you wouldn't just do one of the standard beginner programs and swap out the assistance exercises for glute exercises (like bb hip thrusts etc.).

>>39105082
this is just not true.
quads are about the easiest growing muscles for women, and many find big quads unattractive.

>>39105205
>no cable donkey kicks, meme exercise
no bad girl machine, your abductors will get trained by squats just fine.
That's also not true.
Squats don't hit the abductors hard at all, because it's a bilateral movement.

>>39104580
Looks fine.
Just try to increase the loading week to week.

>>39106197
>quads are about the easiest growing muscles for women, and many find big quads unattractive.

you are not going to get unattractive levels of hypertrophy as a natty woman. just do a normal routine and if you feel your legs are getting too big, tone down the volume.

> Squats don't hit the abductors hard at all, because it's a bilateral movement.

what are you talking about? you know you have abductors on both sides of your body, right? you use them in the squat to prevent knee valgus.

>>39104580
For what it's worth I've been training my sister on the following routine and she is progressing really well (and very balanced):

A:
Squat 5x5
Bench 5x5
Row 5x5
Hip Thrust 3x8-12

B:
Squat 5x5
OHP 5x5
Deadlift 1x5
Pullup 3x8-12

>>39106305
>you are not going to get unattractive levels of hypertrophy as a natty woman.
Dude, many girls find their front legs looking too big without even lifting.
It's also very possible to get unattractive levels of hypertrophy in other parts, like shoulders or lats.
Just looks at some of the girls on rowing teams and whatnot.

>just do a normal routine and if you feel your legs are getting too big, tone down the volume.
That's good advice though.

>what are you talking about? you know you have abductors on both sides of your body, right?
If you don't know what I'm talking about, then you shouldn't be saying stuff you don't know much about.
Look up hip abductor activity for bilateral versus unilateral movements.
The hip abductors don't have to work hard to prevent knee valgus in squats.
It's very much possible to get underdeveloped hip abductors while doing squats with proper technique.

>>39106369
>their front legs
lol as opposed to their back legs? She's not a fucking spider.

>>39106379
you obviously know that I meant front side of their legs.

>>39106384
I know, I just thought it was funny.

>>39106388
heh, okay, no problem then.

>>39106369

i guess what i'd consider unattractive legs on a girl is maybe a lot bigger than what the average girl would think is unattractive. i accept that.

> underdeveloped hip abductors from squats.

hip abductors are not a main mover in squats, i agree, but by doing proper squat you will utilize hip abductors in some way. if you only squat, your hip abductors might not be as strong as they could be, but they'll be just fine for squatting. at least that's what i thought.


what's your take on the routine? i know beginner's can progress on basically anything, but i feel it's easier to just do a established beginner routine, if only for the plethora of helpful resources for whatever issue you run into.

>>39106615
In many cases they'll be fine for squatting, yeah.
But most girls doing these types of routines don't do it to squat well.
They do it to get a nice ass.
And well developed hip abductors make an ass look great.
You're not gonna get that just by doing squats.
You would have to squat a lot before they'll make the hip abductors grow considerably, and by that time you'll have big ass quads and adductors (which many girls don't like).

Both the stripped down and full version are fine for general strength/size, but if you consider the goal
>just wants that booty to be a bit more developed and doesn't want overdeveloped legs
then this routine >>39104580 is better suited to it.

But in the end it doesn't matter much, because if the legs get too big, you can just drop the amount of squats.
If the ass isn't getting big enough, you can just add some more ass work.

Please help me /fit/. It's been 2 years since I stopped lifting because of personal reasons/money and I want to exercise again, I solved my personal problems but money is still a problem for me, I can't pay for a gym until next year and I want to exercise again.

What should I do? These meme bodyweight routines really work? Should I just walk/try to run everyday and forget about others exercises?

Pls help me.

>>39106197
t. "Kinesiology" major freshman

>>39106354
>training his sister on the hip thrust
>>>/b/

>>39107115
Not in education in that field.
I just know how to look up stuff on the web.

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why did the pianoman move to florida ?

>>39107300
Gluteus also do adduction fgt also posterior fibers of adductor magnus get worked in squat and diddy.

http://www.exrx.net/WeightExercises/GluteusMaximus/BBSquat.html

You get an 'F' in your google phd coursework

>>39107474
jesus christ, learn to read.

aBduction, not aDduction.

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I hurt my right shoulder benching by myself pushing for 1 more rep for Jesus. I haven't done any upper body in 6 weeks. How much longer do yall think it'll take to heal and what steps should I take to make it go faster?

>>39107546
Should also state that my shoulder doesn't hurt when im idle anymore. It just hurts when I try to do 1 pushup

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Working on making my PPL
Any recs/comments?
Also is doing chest and shoulders once a week ok? That's how it would work out following this PPL

>>39107043
You have to prioritize
If lifting is this important to you go get a gym membership.
If it isn't you already don't have the willpower to go full slav calisthenic playground mode.
Quit bitching

>>39107689
I'm not bitching, if it was not for the money I was already going to the gym. But at the moment I'm can't, I don't live in USA so the gyms here are not cheap like in the USA. This is why I was asking if bodyweight routines are good or just a waste of time meme.

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Is there a point to training abs? Like with crunches and weighted crunches. The old meme goes abs are made in the kitchen, however I worked abs yesterday and definitely feel it today. Will working them make them pop and show more when I cut bodyfat, or is it a waste of energy?

Also, how bad is training extra on my bicepts / chest / shoulders on my off days if I'm only doing 80% weight 3x8 instead of normal weight 5x5?

>>39108580
If you've not really isolated your abs, of course you're going to feel it when you do. Ab work is fine to do if you're not doing stupid shit like 300+ crunches. Do some light isolation work with them every few days, and it can help your bigger lifts if your core is weaker, but in general it doesn't necessarily hurt to do them unless you go overboard.

As for the other shit, I wouldn't go that far simply because that can directly impact your progress on the main lifts. If you want to do one or two accessory lifts on your regular workout days, like the ab work, it won't hurt if it's not overboard.

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Guys i tweaked my lower back a few times squatting hi bar with shit form. Pain goes away after a few days or so but i want to fix it. Tried front squat and had same issue after going up just a little in weight. I cant seem to get form right. I also gave up on conventional deadlift cuz that was even worse for me than squatting so i just pull sumo. How do i fix butt wink and back pain and should i just try low bar to strengthen back?

What weight should I start with for power cleans? Currently doing SL 5x5 and slowly switching to SS because I'm stalling on it a lot (doing 3x5 for squats, 1x5 for deadlifts and 5x5 for other lifts currently).

Lifts:

BP: 150x5
OHP: 100x5
Squat: 215x5
DL: 270x5
Rows: 155x5

I was thinking start out with 90 lbs?

Also, I don't wanna give up rows. Can I do power cleans and rows on the same day? Or will that kill me?

>>39108858
Don't be afraid to push your knees out. They should go out over your toes quite a bit. Buttwink is your body's way of compensating for the limit you set with your knees. If you're not flexible enough, try a really wide stance and do a hybrid squat instead (candytits has a really great tutorial on this).

>>39108992
Well they activate the same muscles except for lats. Start with the bar on power cleans, the movement is the by far most difficult in sl, for me it is sloghtly behind my bench weight, but just learning the movement will increase your weight a lot

>>39107647
Switch your push around so you do Bench 3x5, OHP 3x8 one day and OHP 3x5, Bench 3x8 the other.

>>39108858
>believing the squat meme

>>39104419
>eleanor

your test is low enough, chip foose scum

If I get a tattoo and make gains in the area where the tattoo is (ideally, the side of my arm), is it gonna warp the tattoo really badly?

Will I die if I mix creatine and red bull?

>>39109925
probably.

>>39109925
>drinking red bull

Why?

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I fucked up my shoulder.

What exercises do I do, what exercises do I ditch? What should my routine look like now?
Was doing greyskull before.

Every dag leg day?

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Would working out outside in cold weather hinder my gains? In what way?

I have been exercising for a week now, and I have noticed that I'm sweating considerably less. Is this normal?
Also, is it a good idea if I ride a bicycle 11km on my rest days for cardio?

>>39109728
Depends on the tattoo and the area famalam

Advised to stay off upper body for like 2 weeks because my sprained wrist hasn't been healing.

It feels like I have doms and I can feel my arms atrophying by the day... this sucks bros. Did some push-ups and felt like a fish.

Im going to do squats tomorrow and get back to benching on Thursday.

How do I stop this pain. It's mostly mental.

>>39111196
Yes yes

>>39110656
press. You must exercise to fix muscles.

>>39109925
> tfw have a dream about Red Bull and wake up and there is none in the fridge
Also no.

>>39111160
I actually had to do a report on a study about this. Basically yes there is an ideal temperature to workout at and it's sort of a bell curve around that temperature.

>>39104419
That is a really nice fucking car.

are herb and naturally based things like tribulus natty...its in my current supp and I just renewed my card.

Which are the best exercises for biceps and inner thighs to compliment SL 5x5?

>>39111863
That is a really nice fucking reply.

>>39111859
>>39111863
You are both really nice fucking people for liking that car.
>tfw live in 3rd world shithole philippines
>no mustangs to restore
>never seen any old mustangs in the flesh, only post 2000 ones
All we have are EK3 Civics.

>>39111950
Take a vacation to San Diego. 1/20 cars is world class.

>>39112076
lol wtf are you talking about

>>39111881
Tried tribulus, felt no different

>>39111926
>biceps
curls

>inner thighs
r u retarded

I'm two months into lifting and my squats are progressively getting higher. But every time I finish squatting I get this strange tight feeling on my lower back that gets tighter if I were to bend backwards. Usually I ignore it, but today it felt sore as fuck after hitting a new PR. Is this normal or a sign that I might be entering snap city?

recommendations for improving grip while on SS? im up to 265 DL but have to use mixed grip. ive always had weak forearms. should i start doing more sets with weight i can do double overhand with or just do accessory?

>>39112076
If I'm ever stepping on the land of the free, it'll be on North Reading, MA for work.
>maps
>completely opposite locations
Shit out of luck.

I've got a pulled muscle in my right oblique and as such rows and squats are most likely out of the question until I heal up.
Should I do a couple of bench only sessions to keep myself from doing nothing whilst I heal?

I think I have insanely tight hamstrings/whatever is directly behind the knee/calf muscles because I am unable to come even close to touching my toes

what should I do? I'm not even sure how to approach this

>>39112392
Bench, ohp, vertical pulls, curls

>>39112472
There are two important stretches: one with your knee straight and you try to reach your toes and one with your back straight and you try to straighten your knee. If you're motivated do 3 sets each for 60 seconds daily

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>>39104419
>tfw left bicep is way smaller than right

what do lads?

For hypertrophy, would a three-day PPL split be sufficient in growing muscle (coming from a six-day split), or would I be better off doing a three-day full body routine (full body each workout)?

>>39113781
overhand deadlifts

>>39104419
Summer is coming up in like two months (Southern Hemisphere) and I want to improve my physique if possible. Currently I'm a bit of a skelly, and I've heard it's hard to put on muscle while keeping a low body fat. Although I do want to get stronger for it's own sake, over the next couple of months I want to focus on looking better so I'm not embarrassed to take off my shirt. Is there anything I can do or have I left it too late?

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>>39104419
thats a sweet stang i tell you hwhat

>>39112371
do your warmups with double overhand.
do as many reps of your working set as you can with double overhand and when you feel you can't anymore, switch to mixed grip in the middle of your set.

you can also do some farmer's walks if you want.

>>39113781
concentration curls.

>>39115950
you're not going to look great in a couple months. what you can do is eat maintenance, so you won't gain any weight. you'll still make progress, because you're a beginner.

seriously though, if you're actually a skelly, just putting on some weight can make you look better. just train and lean bulk. you won't look ripped, but you'll look normal.

Do you really need 1 g of protein for every lbs when cutting and lifting? It drains a lot of money

>>39109925
it would be extremly painful

>>39116491

0.85g of protein per lbs LBM (lean body mass).

>>39116610
how do you measure LBM?

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Postin' from the other thread. (Why do we have 2 of them?)

I'm 6'2", 177lbs.
I did SL5x5 for about 3 months during the summer, but I had to stop it b/c of an injury. I haven't done regular exercise in over a month

I'm fine now and I'm deciding what I should do. I'm thinking of doing SS, but I don't know if I should be cutting or bulking.

Goal body is ~190lbs 10%BF

does anyone watch porn with their gf? How do you decide what to watch
Like I'd throw on a ten minute facial compilation but I doubt she'd like that

>>39116650
it's the inverse of bodyfat%. if you have 15% bodyfat, 85% of your bodyweight is muscle, organs, bone etc.

just guesstimate your bodyfat and use that.

>>39116694
just fucking ask her.

>>39116698
I'm around 190 lbs, and 25-30% bf

So you mean 190 times 0,7 which is 133 and then 133 times 0,85 which is 113 grams a day right?

>>39116786
yes, but i'd probably use 25% bodyfat instead of 30%. better to be a bit over than under.

>>39116828
alright, thanks.

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Cyclist here. Is there a way to avoid T-Rex mode with only bodyweight arms/torso exercises?

Pic unrelated

I feel my chest a lot more than my triceps during tricep pushdowns... I thought this excercise was retardedly easy, whats up?

>>39116906
do them with one hand

I have a lot of potential for facial aesthetics and it's come to the point where I mire my face in the mirror a lot because I used to be very ugly.

I'm short though. 5'8" morning height, 5'7.5" evening height or less.

Can I be seen as a man with this height?

Lads, does anyone have the infographic on which suppies to take for the perfect hyooog load?

>>39116900
Do at least weighted dips and weighted pullups and progress in them. Easy to do with some equipment from home and a backpack

Doing ss, and I got to 120 squat today, and I noticed that when I squat I get a pain at the top of my leg on the inside a little bit lower than where my leg meets my hip. Today I failed my 3x5 because of it. What could this be? I do my warm-ups and I stretched my hamstrings between my sets. I did not do specific stretches for the hip flexors. I only feel this pain in my right leg

So, today i had an Intestinal flushing. Now i was on the toilet another time, and noticed something white in it. It looked a little bit like a small tape worm, but it wasn't alive and didn't even looked like it was once. Has anybody an idea what it could be? Should i see a doctor?

Also: how is it even possible to get a tape worm in a first world country?

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Can anyone tell me why when I first wake up in the mornings I look refreshed, hydrated, and healthy - yet by the end of the day I look depleted, dehydrated, and just gross?

I have thoughts that it has to do with my circulation, electrolytes, or something.

For how long can I do this routine and progress:

A:
Squat 3x6
Bench Press 3x8
Weighted Chin Ups 3x8

B
OHP 3x8
Deadlift 3x6
Dips 3x8

AxBxAxBxAxBxAxB...

>>39109728
nah, I got an inner bicep tattoo and have gotten much bigger since, and tattoo is fine

How to klokov press without snapping your neck? I start from the high bar position and the pressing itself goes well until its time to lower the bar for the next rep. I feel like I could easily drop the bar on the bony part of the back of my neck above the traps and paralyze myself. This causes me to lower the weight too slowly and in a non vertical path almost like I move the bar back and catch in a low bar position

Sup, /fit/
Doing SL. Usually do squats first but sometimes do them last because the racks are full. Does order matter at all?

>45kg ohp
>80kg bench

this has gotta be a form issue right?

Are my shoulders supposed to be hurting from the barbell while doing high bar squat if I'm an absolute beginner? Is it because my bar placement is wrong or is it because I have no traps

my right pec keeps twitching involuntarily like it got a mind of its own, should i see the doctor?

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>>39104419
Is it bad to lift in flat shoes? (diddys and squats)

>>39118111
You're supposed to DL in flat shoes, turkeytits. You can get lifting shoes for squats but flat shoes are fine for low bar squats.

>>39118111
It's actually good to lift in flat shoes.

Flat shoes are always healthier to be honest.

>>39118143
No, that's not true.

>>39117910
Bump for same problem

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>>39118111
>>39118141
>>39118143
chuck taylor's are master race gym shoes.

>>39117910
>>39118183
post a video.

could also just be weak front delts.

>>39117908
>>39117926
Answer these questions please...

Trying to cut. How far below my maintenance can I eat without it becoming a factor for my health?

Stick or change this routine?

ABxABxx

A
Bench 5X5
OHP 5X5 (swap order of these two each time)
Squat 5X5
Tricep extension 8X3

B
Row 5X5 or Deadlift 1X5
Pull ups
Hammer curl 4X12
Face pull 4X12

I've been doing Scooby's intermediate db routine for about a year now, should I switch to U/L/U/L?

How long does it take to cleanse your body of shitty eating to feel the effects?

I'm starting to feel groggy every time I wake up, over sleep and have no energy or motivation. I am pretty sure its the shit I put in my body (Soda, fast foods) but it is an addiction thing as well.

Why am I a peice of shit when it comes to my diet, haven't made progress in so long

>>39118141
>>39118143
>>39118192
I forgot to say I do high-bar squats. I break parallel, my bar path is straight, and my ankle mobility is fine. Will I be okay in the long run?

Should I be wearing a belt for the Press?

I've never worn one before, but I was rewatching some videos to remind myself of form and Rip mentioned wearing a belt. Does anyone here doe this and should I also do it?

>>39118362
You're complacent and lack solid motivation

Who the fuck is Hemingway?

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I was told that I should bump my reps up to 10-12 rather than 8 to get better gains, is there any truth/ logic to this.
Also doing a PPL routine thinking of just doing a upper lower and changing it up

>>39118394
Brace properly and have good lower back form and you won't need to.
If you get pain...check your lower back form. If you don't want to fix it on your own, then use a belt.

>>39118454
A mercenary who used to do some wild shit back in the clinton years. He was part of a real life A team, they didn't even get paid in cash, they only accepted firearms, gold or CIA training as payment. Hemingway hasn't flinched in 20 years from the FWOOP of a rifle bullet going over his head. He got over that shit a long time ago and he's still upright and drawing air you fucking PAWG

i attempted to do HIIT on the stationary bike for the first time. the max level on this bike was 25, but I alternated doing level 20 for 1 minute, then level 10 for 30 seconds. I did this for 22 minutes today.

does this sound right? how should i fix it when i do this in 2 days again??

>>39118494

If girl upper lower is fine but your exercise on upper have to either incorporate a compound or exercises with several muscle groups involved. Legs are fine but depends on frequency also

if guy upper lower is tough because most dudes want consistent growth and your body will adapt but also wear quickly if your workout frequency is 4-5 a week.

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>>39118805
>guy
What would you recommend for continuous gains and what set-rep range is good for visible rewards

Just moved to NYC and the only gym near me is a Planet Fitness. I haven't joined yet. Is there a routine I can do to build muscle? I did Starting Strength for 5 months before. Here's a routine I found online, thoughts?

https://www.jefit.com/routines/workout-routine-database.php?id=23611

One shoulder hurts. I'm fairly certain it's from cable rows and not bench. This ever happen to anyone else from cable rows ? Bench I keep my elbows at a decent angle and the only part that stresses my shoulders is lifting it off on my own...

>>39117607
I've had similar. I decided to squat narrower and it fixed it.

>>39118859
Cable cross, not rows.

>>39118847
/fit/ I need you on this one.

>>39104419
What does 1/2/3/4 means?

Also, doing SS for 2 weeks. I'm squatting 40 kg, today I wanted to squat 45 kg because linear gains but I couldn't. Should I go with 40 kg for the rest of the week? I just did 4 reps with 45 kg, almost fell over.

>>39104419
Is zinc helping cumming a meme?

Taking it because I read it get help cardio, but at the same time I started taking a few day breaks in between masterbating and my last 3 have been great. Don't know if it is from zinc, taking a few days in between, or part of both.

>>39119169
1/2/3/4 is for The Press, binch press, squat and deadlift in that order. The numbers mean 1x bodyweight, 2x, 3x and 4x

>>39119175
Please check your copper levels before taking zinc. Shit can happen if you have normal zinc level, if you supplement at a normal level your copper is going to go so low that shit will happen.

It does help to produce semen.
>>39119200
Weren't those numbers for plates?

After a week starting SS, I don't feel DOMS anymore like I did the first week. What does it mean? Should I add more weights ?(though I'm still focusing on form on some exercises) Am I resting too long between exercises?

>>39119244
How would one check copper level?

And right now I'm just taking it on cardio days for the most part, which is 2-3 times per week.

>>39119259
You are supposed to increase weight in each workout on SS. Add 10lbs (5kg aprox) so you don't go to snap city.
>>39119260
Hospital, clinic.

>>39119259
Yeah you should have doms after every workout they never go away even after lifting regularly. Add more weight and try harder

>>39119200
>4x body weight
Implying fat fucks on /fit diddlying 800+ pounds

>>39119288
>>39119287
How much doms should I be feeling? I focused on proper form for the first week and I'm aiming to increase weights this week if I can hold good form.

>>39119353
Not as much as "I can't walk down stairs" tier. Unless it's your first month, it really depends. f you have good form doms aren't as painful as if you have bad form. Just add weight, don't look for doms or pain. Take it easy. Once you stall you will miss adding 5 kg every workout.

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Are pull-up bars a meme?

About to start hitting my university's gym. Can I get some basic tips on gym etiquette for a beginner who has never set foot in a gym before?

>>39119396
Don't make eye contact in the locker room, they will think you're gay. Don't forget to tip the receptionist

>>39119392
Basically keep adding till I hit a wall then stay below that till I can break that wall?

>>39119416
In the locker room I'll make sure to make plenty of eye contact to establish dominance.

I took some speed and coke last weekend, did this kill my gains?

>>39119424
Add weight every workout, 5 kg or less. There will be a day you will stall so you will have to deload and improve form.

6'5" 210lbs Probably ~23% body fat down from 230lbs.
>working out 4 months
>lost 20lbs by eating roughly 1800 cal/day (I know bad probably, I wasn't worried because not like I had much muscle anyways)
Now that I'm at the high end of a healthy BMI, I want to recomp.
My plan: 2300 calories a day with light cardio (~10km run) MWF and continuing SL TTS rest sunday.

Is this a good idea? I know I could just lift but I'm interested in being well rounded in cardio/lifting. Should I increase calories?

Is it okay to lift after a night with out sleep? Just wondering as I've had to skip a couple of sessions lately

got a free tub of BCAA what is it when do i take it is it a meme or nah?

>>39117908
The stronglifts plan very much emphasizes doing squats first. I'm a DYEL but I'd still suggest doing them first

Best supplements to help lose weight?

>>39117607
I tested it at home with a bodyweight squat, and I feel like I should be putting my legs wider out to get more activation, but I do feel that pain when I'm much wider than shoulder width. I might also have not been putting my feet turned our far enough

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First question:

>benching today
>3x5 195lbs
>5 mins rest between each set
>got 1st and 2nd set
>got 4 on 3rd set because form broke
>waited like 2 minutes and did a set of 3 with good form after

Can I still add weight on Friday? Should I consider microloading?
Second question:

My squat is currently 255lbs for reps. Can I just do 5x3 instead of 3x5 and still get linear progress?

>>39120026
>Can I still add weight on Friday
You can answer that best. Do you think you should? Personally if I didn't nail the 3x5 I would retry the same weight again next time and then progress.

>Can I just do 5x3 instead of 3x5 and still get linear progress?
If you stop linear progression on your squat you've probably gotten past the beginner stage and you should look at a new program (Texas Method).

If your squat has stalled, deload. If you have to deload twice, linear progression is over.

If I did 40-40 on dumbells, that would be 80lbs on the bar rights? Yes I'm retarded.

>>39119873
Yohimbine is the only legal thing (depending on country, RIP Australia) that works.

>>39119820
Put 4 scoops(4 and a half if you have to overdo everything) in a gallon jug and drink it throughout the day. Put it on your nightstand so its the first thing you do when you wake up. Wake up in the middle of the night to pinch a loaf? Take a drink. Drink it all day, before during and after workouts.

>>39119820
Take it if you would otherwise miss your protein requirements for the day. Some enjoy taking it before training when in a fasted state.

>>39120081
Same anon as before


I'm currently bulking and am probably at 20% bf.

At my stats, can I do body recomp and still make progress?

>>39119751
Anecdotally I'd say no. I've seen strength drop as much as 40% in a single session due to poor sleep.

>>39119544
>Is this a good idea? I know I could just lift but I'm interested in being well rounded in cardio/lifting. Should I increase calories?
No. 23% is WAAAY to much to be recomping. You should keep cutting until you hit 12% AT MOST. Preferably closer to 8-10%

>>39120089
http://www.kidslearningstation.com/math/simple-addition-worksheets.asp

>>39120126
>Bulking
>20% bf.
Don't do this.

You should never go over 15% body fat. I believe Lyle McDonald has some articles regarding poor fat/muscle gain ratios above this level.

http://www.bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html/

>>39119395
Bodyweight fitness is a meme.

>>39120178
I'm so close to 1/2/3

so fucking close

After, I plan to cut on an ECA stack, get gyno surgery, lose a bit of strength, then bulk again to regain it

>>39120089
I can do more on the bar then the combined weight of the dumbbells. I press 75s but bench 185. For ohp I can do 135 but struggle with 50s lmao

>>39120191
>I'm so close to 1/2/3
If that's your goal, then go for it. Typically when shooting for strength goals a little bit of extra fat gain isn't a problem.

>After, I plan to cut on an ECA stack, get gyno surgery, lose a bit of strength, then bulk again to regain it
Personally I've found ECA stack very overrated.

>>39120196
Stabilisers anon. Also increased range of motion depending on the exercise.

>>39120229
What would you recommend for a quick legal fat burner?

I want to keep as much strength as possible during the cut so I don't lose even more while I'm not working out post-op

Bar or dumbells for military press?

>>39120246
>What would you recommend for a quick legal fat burner?
Yohimbine

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What's that site where you can put in your lifts and it shows if your muscles are all balanced? Bunch of threads on it here but never bookmarked it.

>>39120354
Symmetric stremf

>>39120119
Do I pray to rich Piana before bed too?

>>39120256
Barbell is easier to microload. If you want good looking shoulders, hit all 3 heads. Beginners don't really need to worry about that though.

dilute your piss with a little water

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How long does it take to get rid of my caffeine tolerance? It's been 8 days so far. Cold turkey. First 3 days sucked, 1st day having some huge headache. I'm all fine now but I want to get back to my PWO. Start off at 100mg? Wait more? KMSMM?

Lower back soreness every day after i do deadlifts. Its not a sharp pain, feels more like doms but then why do I get it every time? Deadlift twice a week, dont get Doms in other muscles anymore really.

Is there a difference in effectivity between standing and seated military presses for beginners?

Recommended daily protein intake for 28m/6'3/250lbs/25%bf?

>>39120621
>250lbs
250g

How long will it take me to go from 60% bf to 12% bf? Is that even possible?

>>39120696
>Is that even possible?
Yes.
>How long will it take me to go from 60% bf to 12% bf
In theory, 60%-12% = 48%, losing at 1% a week (reasonable) means 48 weeks. But in reality you aren't going to do things perfect so that is more like your best case scenario. Your realistic case scenario is that you never will, because obese people are very lazy.

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Hey anons,
I want to start taking pre workouts cause ive been on black coffee and it gives me the shittening really bad. Now that i work i cant take coffee anymore. What pre workout is no bullshit and gives good focus? Also i live in germany so some may not be avaiable here. Thanks

>>39120796
Chocolate milk.

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I have a light, dull pain in one of my shoulders after today's push day. The pain is noticeable, but easily ignored.

Should I be concerned about this and ease up on the next push day a bit? I did go very hard on my OHP

>>39120929
fuaaaarrk

I'm a beginner and I only have Dumbbells currently... What routine should I follow? I'm thinking of doing the dumbbell variation of SS or doing this:
https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

>>39120929

jesus christ the tits on this bitch

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Did this anon ever give an update on his cat Willow?

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>>39120377
Yeah make sure to ask him for forgiveness if you skip your 8 hour arm workout or don't eat big cmon

I have APT and shit squat form

Should I avoid doing them?

>>39120542
anyone?

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>/fit/ always says scales are important for a cut
>estimating seems iffy but money's a little tight right now
>remember I'm a degenerate and have a pocket scale for weed already
This'll work, right? Goes up to 1000g and does ounces and shit too.

This is my current routine /fit/ (every day is full body day, because then I can afford to "miss" days)

Pull ups 2x8
Chin ups 2x8
Bench press 4xf
Squatz 3x8
Calf raises 3x12
DB curls 3x8
Dips or military pushups 3x8

Am I missing something major by not doing deadlifts that my other exercises don't target?

>>39121139

Nah, that is for weed. It is not going to give accurate weights for food.

>>39121565
>4xf bench
>only one exercise hits the lower back
>"gotta hit biceps twice, tho"
I sincerely hope you're taking the piss right now

>>39121600
When I say 4xf, f is usually 3-5, never more than 5.

I'm hitting biceps twice because I'm also hitting triceps twice.

>>39121792
Based on the routine you posted, I'm going to assume you're new to weightlifting. As a beginner, you shouldn't be training anything to mechanical failure on purpose. There's a few reasons why, but I'm just going to keep it short and say don't do it.

You're actually hitting your bis three times since pullups use them as a synergist, but you're still isolating the biceps with the curls and the pushing movements are compound, so you're already uneven between the two.

And I point out again that your lower back is going to be dogshit, which is going to fuck you up whenever you decide to get real about lifting.

Quit trying to reinvent the wheel with your stupid shit.

>>39121895
*lower back and core are going to be dogshit

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Why do I feel dizzy when I deadlift more than 275? I get the weight up just fine, but I feel like I'm about to pass out immediately afterwards. I would assume it has to do with my breathing. I tend to exhale halfway up, should I be exhaling some other time?

>>39121926
>>39121895
Pullups/pushups/dips are great for the core, DYEL

>>39106354
Definition of cuck

Training his sister for better sex with Chads

>>39104419
>>39104419
decline pushups or uneven pushups better?

>>39122109
I don't know about the dizziness but you should hold your breath tight until the top

>>39122141
>A banjo plays in the distance

>>39122319
So what exactly is SS?
ie: what routine, on which days, and when should I add weight

Also, when do you stop SS and change program?
Right now I'm doing PPLPPLX but I can't keep up with my uni schedule. My lifts are (for 5 reps) 45/75/110/140 kg (~0.5/1.5/2.25/3 pl8)

>>39122472
Not meant as a reply

>>39122472
http://startingstrength.com/get-started/programs
It's a decent enough program to do for 3-6 months before moving on to something else.

>>39122504
I usually see on fit to do SS until you reach 1/2/3/4, is it just a meme or true? Also, what program is good after SS?

Will anything bad happen if I eat/take more protein than necesarry?

I weigh 80kgs. Goal weight is 72kgs at 5'10. I'm cutting and doing SS.

Should i do ss or another program?

>>39122598
you're cutting. ss will literally give the best. You got full body days and maintain strenght levels while having a lot of recovery time as well. Why would you change?

Saw a guy deadlifting 4pl8s but hyperextending his back and it looked really bad and i was cringing at the damage he was doing to his back.

do i step in and suggest he doesn't hyperextend or do i just live with seeing someone taking a trip to snapcity.

After I deadlift, my lower back feels tight. It doesn't hurt and movement isnt painful, how much tightness in the lower back is normal? (If any)

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>>39110656
not posting the vastly superior pic

I went to the gym for the first time and did a free weights trial training. It's the only gym in my area and there were hundreds of people. It was hard to do pretty much anything because every machine/bench was taken. I suffer from social anxiety, but even the personal trainer said it was filled to the brim.

So now I'm thinking about setting up a home gym with a rack, bench and a barbell.

Though a lot of downsides come along with it:
- sitting alone in my room with zero contact to others
- nobody to spot my form mistakes etc.
- higher potential of injuring myself
- probably more expensive (?)

I'm fully aware this post is a direct result of avoidance behaviour and I'm not sure what I'm trying to achieve here. I'd just like some feedback I guess. What do you guys think?

>>39122809
Live with it. If he's at 4pl8 he knows what a deadlift it, how it goes and why not to ego lift.

>>39122831
Check out the gym at non peak hours.

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>>39119200
>implying it stands for xbodyweight and not the amount of pl8s on the bar

JUST

What are some good PPL upper/lower routines?

>>39122699
Just thought that since I;m cutting I won't make strength gains so whats the point of doing a strength program
former fatty, got down from 100kgs to 80

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>>39122827
>mfw i made this pic

>>39122840
I'm either sleeping or working at these hours.

At what weight is it a good idea to wear a belt when squatting or doing deadlifts?
Im at 3pl8 on squats and I could probably continue on fine without one, but should I?

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This tall chad is the light heavy weight champion in kick boxing in my region. His 6'3" and 180lbs. Why do girls think his so muscular? His fucking scawny af

t. not jealous at all

would working obliques make wide hips more or less noticeable

about to buy a pair of shoes, and can't decide between the Inov-8 335s and Adidas Powerlift 3. which are better?

>>39104419
I've been cutting for 4-5 weeks now. Everything slow and steady. Except this week I've suddenly lost 1.9 kg (4.2 lbs). Am I dying?

>>39124134
you probably just measured your weight at a different time. your body fluctuates in weight across the day (amount of poo in you, hydration level etc).

>>39123760
Above average pecs and arms = muscular for most girls. Is his face no homo when not covered with black goo cause that could be it too?

>>39124147
Nope. I'm actually pretty autistic and measure every morning at 8 am after peeing.

>>39107719
Depending on what you are looking for, bodyweight routines can help a ton. When I was younger and didn't have a gym membership I did some 15 minute routine I found on the internet for 6 months and got really toned. It's definitely better than nothing.

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Trying to stop drinking sugary drinks, is there anyway to stave off the cravings so i dont go insane? At least until my body gets used to no sugar

>>39104419
Talking about bodyweightfitness:
Push up progression 3x12
Plank progression 30-60s
Squats/Squatting until I faint

I've been doing this 3/ week. Will it give me some basic gains with a decent diet?

>>39124218
diet versions

or just suck it up you cunt

I finished my cut 2 months ago because it was taking a massive toll on my energy levels after months of cutting. Now I need to lose about 8 lbs, but I don't want my lifts to take a nosedive and my energy levels to get abysmally low again.

What do?

>>39122120
None of those strengthen the core like heavy squats, deads, and OHP, retard

>>39124168
Then measure it tomorrow and see. It is possible that you drank less water the day before, or urinated more. Water weight can cause fluctuation in results.

>>39124218
Drink more water. You'll just have to cope with it for a few days as the cravings/withdrawls subside. Don't drink the diet ones, as >>39124310 suggested

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>>39124153
Here is the full pic. I hid it at first bc i respect his privacy but what ever fuck him. I think it is also because of his height.

>Tfw 5'9"

Im more muscular than him but girls still dont talk to me

>>39124442
he looks like a cocky, confident lil shit, girls eat that up

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>>39124454
He is actually a nice guy but i still hate him. Fuck that nigga so hard he never lifts but gets all the bitches just because he is tall and does kick boxing quite well

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>>39124475
Also he is fucking 17 and dating my younger sister

>>39124442
Decent frame + dyel body + tall + "succesful athlete"

What the fuck do you expect?

Him having a dyel physique only makes him more appealing because it's less threatening to them.

>>39124475
friendly + tall + fights well = girls, girls everywhere

girls want you to look like you can protect them, and the way to do that is to either look like you lift or fight well. so his fighting skills make up for his dyel body.

stop being jelly anon, and do something about it

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>>39124494
Id like to kick his ass but id probably end up in the hospital. I will lift until girls find me hot

Hypertrophy routine?

>>39124442
He's got a nice face and thin body. You really ought to stop being so jealous that you creep up on his photos on social media.

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>>39124530
I saw this on my sisters phone. It hurts to know this twat shags my lil sis.

>>39124503
I'd even argue that him having a dyel body works better for him than if he were to be truly /fit/.

Most girls are way too insecure to date a /fit/ guy.

>>39124442
Girl here, from what I can see in the photo he looks very average. Face and body-wise, also he's ginger. There are a lot of tall guys, girls don't like a guy just because he's tall.

Basically, it must be his personality that makes him so attractive. Which means that despite all your flaws that you list, you too can be that desirable.

Bitterness and envy are ugly traits, I'll bet that guy doesn't scornfully post photos of more successful guys online wishing he were like them.

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>>39124553
Too bad he doesnt have a sister who i could fuck. I will SS until i can fucking OHP him and then girls will like me

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>>39124564
He actually has light brown hair, it is just the lighting. Cropped his from his FB

I still fucking hate him

>>39124543
The only advice I can say to you is get over it, and worry about your own self. As long as he doesn't hurt her, their relationship status is none of your business and only makes you a creep for being jealous of it.

>>39124610
Ok i guess you are right. Thanks familia

>>39124543
>sister is dating a succesful athlete with above average genes
>throws a tantrum

You should be happy. Would you rather have your sister dating a 5'8" gamer?

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>>39124564
>Average
>Mfw i realise im way uglier and less muscular

Thx for ruining my self esteem brah

>>39124564
>Girl here
You cant fool me this time

>>39124484
>His 17
No way

>>39124644
Work with what you've got, anon. If it makes you feel any better, for a long time I was completely infatuated with a (very) below average guy. He was short and had an ugly face but for some reason I got major oneitis. He did have a great physique though lol.

Girls don't care about what you look like, they care about how you make them feel.

>>39124710
B...b..but squats for sluts? The manlet meme? Is my life a lie?

>>39124710
If you're really a girl, I've got a somewhat random question for you. How should a gay guy point out he's not interested in a girl without having to come out?

Ever since getting /fit/ter this is a legitimate problem. I have no problem talking to girls and don't appear gay so before I knew it, it turns out certain girls think I've been flirting with them and now they're flirting back. I don't want to lie or put them down. I also don't want to string them along. My sexuality is a private matter though.

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For how long can I do this routine and progress:

A:
Squat 3x6
Bench Press 3x8
Weighted Chin Ups 3x8

B
OHP 3x8
Deadlift 3x6
Dips 3x8

AxBxAxBxAxBxAxB...

Swimming question:

HOW do i time myself if i don't have a partner or coach? My local pool has a clock, but it only shows minutes and hours, no seconds.
I've been trying to bring a zip-locked stop watch (so it doesn't get wet), but of course the time is way off. I fumble around trying to hit start, then it takes 2-3 seconds to get in position and start swimming, etc. it's not accurate at all

>>39124797
If you really don't want to tell girls you're gay, then just say you have a girlfriend.

You could say you're not interested, but girls are really likely to take that personally and think there's something wrong with them.

Personally, I'd rather have you straight up say you're gay, it won't make the girl feel bad about herself because we know the vast majority of straight men hate the idea of being thought of as gay so you're not lying.

Protein powder for a beginner?

I'm struggling to hit protein requirement because of a busy schedule - also I'm assuming most are made of dairy protein right?

>>39120999
Anyone?

can I go to the gym if I can barely walk from leg soreness
I couldnt go to the gym for 10 days and did some squats dead ohp and accessories 2 days ago.

>>39124320
bamp

Flat or incline bench?

>>39125547
squats

>>39125284
>Beginner protein
There aren't levels to this shit. Pick what's cheap and tastes good to you. Try MyProtein for sales.

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should I run with doms?

>>39104419
What does 20 on and 10 off mean when doing a HIIT weightlifting program

>>39125588
-_-

>>39125848
yes thats the face you do when squatting keep it up buddy

>>39124403
Oh okay, i dont like diet drinks much anyways.

>>39125782
just a guess, but maybe 20 seconds of action then 10 seconds of rest

>>39125772
cardio helps against DOMS, so sure.

Will a couple of weeks without lifting or creatine affect my gains and strength much?

I rmaximally etract my scapula and engage lats on bench press but i still feel pain in shoulder and cant feel chest. Why?

Keto for cutting quick?
Also what are good Keto options for vegetarians?
Eggs / Dairy are on the menu.

>go get lunch at fast food place
>highschool nearby so filled with highschoolers on lunch break
>i'm 5'7'' and children are taller than me
how do i deal with being short?

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ripped jeans like pic related aren't gay r-right?

>>39126616
move to asia

how do i get the doc to prescribe me adderall?

Is it possible to BP 110k in 6-8 months with a very good program and perfect nutrition, while being natty ?

>>39126700
Yes they are

Doing body recomp, current bf% is 20, want to get down to 15% (measured with calipers)

Eating at maintenance after hitting goal weight, gym and boxing 3x week each. Do I just need patience for bf to reduce or can I do anything to help speed up process?

Can post stats if needed

>>39126726
look up the symptoms of ADHD and tell your doc you have them

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>>39126991

>>39104419
What are the best rep ranges or ways of training for shoulders.
I want to get more shoulder mass; I currently directly train them 3x a week.
Day A: OHP 4 x 8
Day B: Lateral raises 3 x 15
Day C: Push Press 5 x 3

>>39127008
Recomp is a meme that just doesn't happen unless you're juicing.

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When is the perfect time to eat? Like I know that I have to consume a lot of calories and protein and stuff, but when is it most effective? Like if I ate a nice supper yesterday, is it just as effective as a good breakfast if I'm going to exercise at 9am? Should I eat 1, 2, 3 or 4 hours before the exercise? What if I don't eat at all before the exercise but only after it? So many questions.

>>39126700
As long as you break them yourself theyre good. Buying pre-ripped jeans is plain stupid

I know SS/SL is recommended for noobs but I just don't find that routine too fun desu
I want to place emphasis on my traps, neck, forearms and lats. What can I add/modify SS to make it like this?

thx

>>39127186
eat when you are hungry
eat until you feel satiated
do not eat until you are full and unable to eat more
eat when you are hungry again
if you cannot eat, drink

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>>39104419

Is it a bad idea to do a PPL program as a rookie? Outside of work I have plenty of time to go to the gym so i'd like to maximize my gains if possible.

I want to begin lifting again. But I have only two days per week- Thu and Fri.
I plan on full body workout.
Squats - 3x5
Deads- 2x5
Bench- 3x5
Militarry-3x5
Rows-2x5
Chin up- whateverman.
Or should I split it? what do you think?

Hey im new to lifting so I just got a question, due to my bad lower back instead of doing situps can I just do planks instead?

>>39127790
I don't want to lose weight, I want to gain muscle mass

I get pain in the front of my ankle from squatting. It stops me doing ankle mobility exercises and I can't go atg, should I wait until it heals to do mobility exercises and then squat or carry on squatting to parallel ( if I go atg my form gets fucked cos of my ankle)

Looking to buy an Olympic barbell and a few other things for a small home gym. Where is the best place to buy online in America? Craigslist is pretty bad in my area so that is out of the question.

>>39127735
bumpolo

>>39117459
Think this thread is dying, but it said

L arginine, will make you feel tingly basically
Soy lecithin granules will make you cum more, feels more full
Zinc will make you cum thicker. The graphic said with added sellenium or something but I just take regular zinc
Celery will make your cum whiter
Kegels will make you shoot harder/farther

Hope you see this anon

As far as how much, arginine can give you stomach aches so usually like only 1

Hey /fit/

So on Sunday I was doing muh squats in the 5x5 program. 3rd set, on the way up, something in my lower back went bad. I was able to rack and walk away but the pain went to about an 8/10. It hurt to sit down and stand up. I left and started ibuprofen.

The pain is coming down but getting out of bed is very painful. I swam on Monday and tried as many RoM exercises as I could. all my routine stretches etc. Nothing seemed to trigger the pain.

Tuesday back at the gym with ibuprofen still on board so I did it easy. saved squats for last. Tried doing some front squats. Was able to get low, past parralel. weight was only bar+25lb on each side. Wrist pain was bad since this was my first time doing front squat. Tried to back squat and the pain was immediately back. I didn't even get half way to parralel and abandoned it.

Rest and ice and advil.

Any ideas whats going wrong? horrendous butt wink? I've read that front squat keeps the back as straight as possible and since it didn't cause pain I'll be doing that for a while.

I've been going to the gym for about 10 months or so doing 5x5, squat is up to 205lb. Haven't attempted deadlifts since the injury.

>>39129569
pulled back muscle or ligament. I wouldn't do lower body or overhead presses for now...

desu I think this qualifies as a "see a physio" thing.

otherwise just rest, ibuprofen and also use heatpacks with the ice packs

hot baths may ease pain.

Also broscience: put your shower head on its tightest setting and put it close to the area of pain, and run the hot water as hot and as much as you can. I found that quite good