QTDDTOT

OP
I'm ~15% bf

I've dieted down from 210 lbs to 160 lbs (5'8", 19% bf)

On my second month of SL 5x5, and after failing on OHP (75 lbs) I've deloaded to 65 lbs.

Problem is, now I'm failing on the deload weight. I don't feel any significant pain, just a severe muscle soreness when trying to lift.

Should I take a week off from OHP and try again, or is this the sign of something more serious?

>>39105035
do you eat properly a couple of hours prior to lifting?

>>39105058
Here's my breakfast just an hour and a half before lifting:

1 c. non fat greek yogurt
1/3 c. granola
1 TB peanut butter
2 eggs fried in 2 tsp butter
8 oz. squeezed orange juice

so I started lifting for again after almost half a year. My elbow area is pretty sore and I have a lot of trouble extending my arm fully. Does anyone have any advice for for issue?

>>39105094
>fat before a workout

why even bother with nutrient timing if youre doing it wrong

>doing sticky ss with 5x5, not 3x5
>bench stuck on 75kg
>ohp stuck on 55kg

Is it time to move to intermediate sticky program or deload and cut fat?

I'm 185cm@91kg so I'm kinda fat, most of it on legs and belly.

>>39105094
looks decent actually. Are you currently dieting, if so, at what deficit?

>>39105138
Currently dieting at a 500-800 cal defecit (about 1900 cal per day)

I'd love to start putting on muscle, but I'm still very chubby and don't want to look fat again.

Is butt wink dangerous? I can't seem to fix it, I've stretched out my hamstrings, glutes, hip flexors, ankles, brace my core on inhale, and it still won't go away.

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reposting since other thread seems dead and im desperate

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

What are some good accessory exercises for SL 5x5?

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Do test boosters really work? I'm considering trying Testogen, and all the ingredients look fine, but all I can find are paid reviews.

>>39104816
Dieting at 15% bodyfat and have never lifted before?

Litterally any routine will give you some strength and mass gains.
However if you're really 15% bodyfat then you honestly should be eating only a small cunt not a huge cut like some would suggest.

Because as you gain muscle and repair your body will begin to canabalize the excess fat to do it. You simply need to cut back on carbs and fat and increase the amount of protein. That's it.

>>39105214
I do weighted pushups on A day and pullups on B day

How do I workout in the morning on an empty stomach? I started going to the gym at 7am and I wake up at 630am. So far I haven't had any problems but last time I went I felt weak. I remember hearing there was a supplement I could take which one was it?

>>39105271
Try coffee.

what is ss?

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>>39105306
An anti-terror group that is unfairly besmirched by mainstream historians.

>>39105185
My only idea would be that you make sure you eat a good amount of carbs, so your muscles don't fatigue so easily.

Gonna log off now. Good luck anon.

Best type of row exercise?

>>39105306
schutzstaffel, a military organization during hitler's reign

>>39105368
barbell row

>>39105332
Nice one, m8

It's been a month and a half and I can't increase my benchpress. I usually do 3x8 (first one with 5kg less) and my second serie is pretty easy but on the last one the after 4-5 reps I just can't lift that bar anymore. Tips ?

Can I just do flat bench press and not incline or decline for chest? Flat hits whole chest right?

What are good exercises for inner/center of chest and upper chest.

How do i get noice thick pecs all over and not jist on the sides/nipples?

What's healthy stuff to put on bread? I don't have time to cook before work so I gotta eat bread usually with peanut butter

Is it okay to squat twice a week instead of 3 times? Beginner here. Only wanting aesthetics

>>39105477
Yep.

>>39105485
It's not possible to target specifically the inner or outer chest.
Upper chest is hit hardest with incline presses.
Just flat benching is enough for good pecs.

>>39105306

Sturm-Stärke (translates approximately "rapid strength increase")

German weightlifting program from back in the 30s

>>39105501
Sure, just keep the weekly volume the same.

>>39105499
Peanut butter and jelly?

How accurate is myfitnesspal for calories? I Barcode scanned my bag of frozen chicken breast and it said it's literally less than 1 calorie/gram

>>39105521
>>39105397
>>39105332

I am austrian and I will revive the SS and gas you first

Is ICF 5x5 a good program for a beginner?

Regardless of what you think of Jason Blahautism, is the routine good?

asked this last thread but didnt get an answer
what's a good exercise routine i could do without weights for the month i wont have access to weights

When I bend over, say, to tie my shoes or touch my toes, I get an immense build up of pressure in my face/eyes. Am I gonna die? Apparently no one else in my family experiences this and they don't even lift.

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How old do I look? I feel like I look much older than I actually am.

(Guess I should've made a photo with better lighting for this question, but it's the only one I have right now)

>>39105747
34

>>39105198
NO amount of exercise will make your legs and glutes just blow up.

>>39105761
yes it will.
exercise your will in allah.

>>39105186
Pls respond

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>>39105774

>>39104816

If I stated OHP and Bench Press with the bar and increased the weight on both at the same rate, when should I expect OHP to start lagging behind Bench Press?

>>39105821
Who the fuck knows?
And why would you want to even guess this?
Just do it and find out.

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>>39105751
Pretty much what I thought. I'm actually 28.

fml

So when people say to aim for high reps, how much is high?
Just starting out on the stronglifts 3x5 (Suits my scoliosis best) so should I just stick with say 3x5 20kg OHP until I can do 3x10-12?

>>39105821
Anecdotally I've seen LP end at the OHP between 55-65kg on average and between 85-95kg on the bench.

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is it really true that muscle imbalances really fix themselves? My left pec has been noticeably larger than my right for months, and I've done nothing. My bench form is fine, but now i find the bar tilting towards the right, aka left pec doing more work. Pls halp

>>39105895
>So when people say to aim for high reps
Who says this?

3x5 @ 20kg, if you can do that, next session is 3x5 @ 22.5kg. Increase by 2.5kg a session until you can no longer. At which point deload. Once you have deloaded your deadlift once and your squat twice you have completed Strong Lifts.

>>39105895
8+

just do the damn program

>>39105907
I've seen it end a bit sooner on both, on average.

>>39105908
No.
I have the same problem, I've tried dozens of things for months and haven't be able to fix it.
Let us know when you've fixed it.
Good luck.

I saw a photo on here last week of a bird with gold trump hair saying because you'd be in jail.

Did anyone save that photo? I keep chuckling every time I think of it and want to see it again

>>39104816

I feel like I'm not getting enough tricep work. What does /fit/ think of this program?

AxBxCxx

Squat 3x5
OHP/Bench Press/Lying Triceps Extension 3x5
Deadlift 1x5
Chin Ups for reps

This gives me more direct tricep work, but it decreases OHP and Bench frequency from 1.5 times a week to 1 time a week.

>>39105908
Post a pic. Most imbalances are in your head and not a real thing.

You could always do some dumbell work to ensure both sides are working independently and evenly.

>>39105927
I am, I just like to get as much information about where I'm going while I do what I'm doing

>>39105417
Try doing some dumbbell bench, I've heard it can help improve your barbell.

>>39105935
Don't like it, you would be better doing tricep work at the end of a session.

>>39105945
That won't do you any good.
Just focus on getting stronger, sleeping well, and eating well.

>>39105804
A little butt wink is fine, I believe I'm quoting Rip on that.

i've never taken vitamins really
i got some of the specifics but what general multivitamin do you guys recommend

>>39105747
Poor hair ages you, same issue here. Although your pedo facial hair doesn't help.

Don't beat yourself up over things you can't change.

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A:
Squat 3x6
Bench Press 3x8
Chin Ups 3x8 + Weight

B
Overhead Press 3x8
Deadlift 3x6
Dips 3x8 + Weight

ABxABxx

For how long can I have decent gains following this routine?

>>39105399
OK, but which variation of that? Should my back be parallel to the floor? Currently a fatty and my gut gets in the way of me doing the complete motion. Pls halp

>>39105696
>what's a good exercise routine i could do without weights for the month i wont have access to weights
There is none.

>>39105980
Not long due to the cross chatter between OHP/Bench on consecutive days. If you are going to do ABxABx you would be best splitting it into upper/lower. With upper looking like:

A1:
3x5 Bench
3x5 Row
3-4x8-12 OHP
3-4x8-12 Pullup

A2:
3x5 OHP
3x5 Pullup
3-4x8-12 Bench
3-4x8-12 Row

>>39105967
Animal Pak.

>>39105940
Not him, but no, most imbalances are not in your head.
They occur pretty often.

Dumbell work doesn't ensure that both sides are working evenly.
Surrounding muscles can take over from the target muscle(s).

>>39105186
>>39105804
>>39105960
Lumbar flexion isn't a good idea under a heavy load.
Neither the hamstrings nor the hip flexors can limit depth in a squat.
Stretching the glutes and adductors might help.
Just go as low as you can without rounding your back.
It's probably possible to go lower (without rounding) if you use a high-bar style back squat, or do front squats, with weightlifting shoes.

>>39105982
As close to parallel as possible while keeping a straight back and tight core.
Use a wider grip to get the bar higher up to your chest instead of to your belly.

>>39105230
Please respond.

>>39105982
Whatever is comfortable, I personally like Pendlay rows (back parallel) and I train with an obese guy who can do it. Although it took a fair while to get the hamstring flexibility up so that he could get into position.

do you guys put chalk on your hands or on the bar?

>>39106018
>Not him, but no, most imbalances are not in your head.
>They occur pretty often.
Cool, then he can post pics. You are in a QTDDTOT. The people posting here haven't even trained long enough to develop an imbalance>>39106020
.

>>39106020
No they don't. If you want to boost your test, inject test.

>>39106025
Hands, duh...

>>39106036
Why so rude?

>>39106057
>Why so rude?
Not trying to be rude. Just pointing out the context.

>>39106070
Yeah, maybe you're right, sorry.

>>39105646
Just about anything will work for a beginner.

5'9" 130lb skelly here.

If I start lifting, can I expect to get a bit more of a defined jawline? I feel like there's a tiny bit of fat in my face, but I'm not sure if I'd lose that through lifting or not.

>>39106109
You weight 130lb, I'd be shocked if you had fat on your face to lose. My answer would be no.

>>39106015
What if I change the days to:

AxBxAxBxA...

Would it be better?

>>39105501
>Beginner here. Only wanting aesthetics
Be reasonable and realistic about your expectations, you aren't going to be 'aesthetic' in 6 months.

>>39106260
No, you have a huge push/pull imbalance. Find a tried and true beginner routine, you don't have the knowledge to be designing your own.

>>39105709
High blood pressure

Are canned beans a good base for a daily meal? Not baked beans, but kidney beans, great northern beans, etc. I prepare them by just pouring out the juice and rinsing them off. They're usually a few hundred calories in a can and pretty good on protein.

>>39106449
Yep, good luck with the farts though.

>>39106449
Does it fit your macros?

Foods aren't individually good or bad, rather, they can be good or bad in the context of your diet and your goals.

Is it ok to do arm isolation work (and other isolations) on the days between your compound days? Doing them both on the same day is rough on my schedule

>>39106479
Try it out and see for yourself.

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Did I do good buying this /fit/?
I'm picking it up today?
Is it quality?
Will it last?

>>39106449
hell yeah
>>39106479
yes

>>39106509
Looks really good anon.

>>39106503
This is not an answer

>>39106479
As long as you're isolating what isn't involved your following training session. 8 wouldn't do lying triceps extensions the day or even two days before volume bench. Try isolations the day after you worked that muscle group so you're fresh for your next training session involving that muscle group.

Otherwise you can just cap your workouts off with isolations,would just do no more than two or three isolations after your workout

>>39106525
Yes, it's a perfectly fine answer.
And you should know better than to spoonfeed questions like these.

>>39106509
Holy shit theres an option for every damn height level..

If less reps means more strenght, if I want to do bodyweight exercise, is it better for me to do the hardest variation I can get away within the 1-5 rep range?

In other words, for example, is it better for strenght training to do 30 pushups or 5 diamond pushups?

>>39106515
>>39106576
Thanks bruh making me feel better about my purchase already.

Picked it up for $400AUD with the monkey chinup bar and dip handles

During leg press, my shins will start to hurt (almost like shin splints for new runners). Any ideas why?

Also, is there any angle you should leg press to like a parallel squat or it's all good as long as you aren't doing 2 inch rom?

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If I just do a whole week of cardio and then go back to normal next week, will I fuck my gains up or shock my body as intended?

>>39106611
> is there any angle you should leg press to like a parallel squat or it's all good as long as you aren't doing 2 inch rom?

parallel is fine.

>>39106624
>shock my body as intended
What do you think this means?

>>39106525
Thanks, I appreciate the answer. I'll give it a try, triceps are definitely the trickiest. I have been doing a volume day and a working set bench day (doing an A/B schedule), but I actually would have expected triceps isolations to have more of an effect on the work day? (although right now my volume sets are close grip bench, triceps have been a real weak point for me)

>>39106550
Seriously? This is why QTDDTOT threads exist, dude. There really aren't many beginner programs out there that account for isolations, and the ones that do always put them on the same day. I just wanted to know if isolations would fuck up my regular routine if I did them on rest days since they tend to recover much faster, focus on fewer muscles, and are less taxing on the system as a whole

>>39106585
Diamond pushups are merely a harder regular pushup.
They're harder because they're limited by triceps strength instead of pec strength.
Do weighted pushups if you want to get stronger pecs and triceps.
That's the thing with bodyweight exercises; it's not always possible to load the muscles you want to their full extent.
Diamond pushups will be harder on the triceps, decline or handstand pushups will be harder on the upper chest and front delts.
You could do very wide grip pushups to make them harder, but that decreases range of motion.

>>39106611
Make sure to keep your whole feet on the platform, and the pressure distributed over the whole feet.
Try some anterior tibilalis strengthening exercises if you continue to get shin pain.

Go as low as you can while keeping a straight back.

>>39106650
>Seriously? This is why QTDDTOT threads exist, dude. There really aren't many beginner programs out there that account for isolations, and the ones that do always put them on the same day. I just wanted to know if isolations would fuck up my regular routine if I did them on rest days since they tend to recover much faster, focus on fewer muscles, and are less taxing on the system as a whole
Yeah, and you still don't know whether or not they would fuck up your regular routine, because you haven't tried it out yet.
This is really one of those basic things you just need to try out.

Do decline dumbbell press work out the lower chest?

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>>39106632
>What do you think this means?
What do you think this means?

>>39106650
>There really aren't many beginner programs out there that account for isolations
That's a clue.

>>39106709
If you want to shock your body, put a knife in the toaster. You can't "shock" your body into making more gains.

There is nothing wrong with a rest period, to allow fatigue to dissipate. But don't believe in bullshit.

>>39105126
You might be able to squeeze a bit more progress out, especially on your bench, but it's probably a good idea to start considering an intermediate program with some more volume.

>>39106695
yes

>>39106658
Thanks anon, that makes sense, I guess in that case variety is really the best possibility when it comes to bodyweight.

Recently while high bar squatting im getting a sharp pain that goes paralell through the front of my left thigh, it really kicks in when Im at the bottom of my squat. It gets so bad that I can't do the lift, and take 2 weeks off for it to go away.

I assume its form related, any Idea what I should look at? Could my but wink be really bad?

>>39106750
Bullshit.

>go into gym
>go to squat rack
>load up 45lbs on either side
>shake your legs to keep them warm
>do a few air squats to warm up
>position yourself so the bar is on your back
>quickly thrust upwards for a behind the neck press

Body is in such shock at the change of exercise at the last minute that your traps, delts and triceps just explode to three times their size.

>not doing this
C'mon now fellas.

>>39106678
I've been working out for about 4 months, you're saying that instead I should have spent the whole time trying things at random without asking for advice or doing research to see "what works"? That sounds like the definition of fuckarounditis to me. There are a shit ton of things it has occurred to me to try, and I usually just stick with my program because it can take more than a month to see how my body is responding to a change anyway

>>39106727
I just meant that most beginner programs don't actually have any isolation movements. My goals have changed, and now I want to look good if I'm going to be putting this much effort into working out.

Unfortunately, all I see out there are more strength training programs (even the advanced program picker website just sort of says "do greyskull or allpro" for aesthetics, neither of which are actually good for those goals)

>>39106789
>I just meant that most beginner programs don't actually have any isolation movements
Yes. That's a clue. Why do you think this is? Why do all the best beginner routines not have a ton of isolation work?

Another question. How aesthetic do you actually think you can get on a beginner program? So ~3 months of lifting.

>>39106789
Top secret tip, Anon.

You can only look good by causing hypertrophy with decent weights.

So in order to add volume to increase mass, you need to be able to move a decent amount of weight.

Nobody ever got big doing 100 reps of 45lbs.

So you have to begin by training strength to the point where you can move some halfway decent weight, THEN you can up the volume and work towards hypertrophy for mass.

Form>Strength>Volume>Mass

Magic.

meta-question

/fit/ is all about lifting and fat shaming, /asp/ is all about wrestling. Where are the people who like to talk about martial arts?

>>39106835
well there's this 300 reply thread >>39100220

>>39106789
I've been training for about 4 years, and I can tell you that trying stuff out for yourself is one of the best things you can do.
You don't need to go overboard with it, but scaring away from ever trying to think for yourself and trying things out yourself (and calling everything but doing the program fuckarounditis) just screams reddit hivemind to me.
Maybe you'll fit in better there, where you can stop making progress after your LP runs out and you don't know what to do because you haven't tried thinking for yourself.

You don't need a month to see how your body is responding.
You can do the extra isolation exercises, and then just see if you can do your compound lift working sets the next day fine or not.
That takes one day, not a month.

I don't know, maybe I'm expecting too much from people here by asking them to think for themselves.

>>39106658
>anterior tibilalis
Thank you I'll look into that

Any tips for working out while also having a manual labor job? I work with a moving company lifting irregular weights all day for six to twelve hours but I want to start doing SL 5x5 and maybe running on top of that. Yet despite eating a ton to keep my energy up every day, I'm often really worn down and I don't want to burn myself out or overtrain. Any advice that has helped other manual labor bros would be appreciated. Specifically any foods or supplements that have helped, but training or program advice is also appreciated.

>>39106858
Oh cool, thanks. It's just that I used to see /asp/ with practically one thread for each martial art.

>>39106983
Get enough carbs and protein.
Adjust the number of hard sets you do per week to how worn out you feel.
I would start with 3x5 instead of 5x5.

>>39106823
So do you just make this switch when you hit intermediate numbers? This sounds a lot like my original plan, but that was also contingent on hitting numbers that I don't think I'll be hitting anytime soon. Especially since I've been on a cut for a month and plan to continue for another.

Also, here's the thing: I KNOW that if I do arm isolations, they will grow. I've seen it happen. My room mate started exercising at exactly the same time I did, and is getting a lot more attention for it because people can see it. He can't squat the bar, and literally only does bench press, pullups (weighted), and curls and other isolations. I'm just looking for some middle ground so I can look a little better in the short term without compromising too much,

>>39106866
>calling everything but doing the program fuckarounditis just screams reddit hivemind

I see what you mean, but SS basically spends the whole preface screaming YNDTP at you, as does the ketogains novice program and several others.

And I'm sorry, but checking back the next day to see if something immediately fucks up the next workout is not the same as knowing whether something works or not in the long run. Even if it does fuck up the next immediate workout, that doesn't necessarily mean the body won't adapt. Or that one of the million of other factors that can mess up a workout weren't partially responsible. That's why I said a month, it's a conservative estimate, but it's better than 'try tomorrow, if it doesn't work throw it in the trash'

>maybe I'm expecting too much from people here by asking them to think for themselves

You're not really asking people to think for themselves, you're telling them not to discuss what they're doing. On a discussion board. In the QTDDTOT thread.

>>39104816
>>39104870
15 ain't horrible, build muscle first, do cardio, you'll get down to 12 and look good and feel great and you can set goals from there.

>>39105198
If you want a fat ass, don't just do squats, you need all those lateral exercises. Lying side leg raises and junk. Those awkward skut machines at the gym. They are what round things out and keep you from getting mannish square ass.

How often does everyone go for maxes?

>>39107067
What you want is a mix of both then.

Your top priority should be strength base.
Because the higher the numbers you lift, the more value you get out of upping the volume of those numbers.

So do something basic like StrongLifts but add in accessories as you see fit (curls, tricep extensions, etc)

With your main lifts, focus on upping the weight slowly each session to increase your total. Then do your flies and skullcrushers at 3x8-12 after your initial lifts.

This way you get strength increases every week, which will allow you to move MORE weight which in turn will increase the hypertrophy when you do increase the volume.

Especially for carryover.

For example, if you can bench 20kg now. But you can only dumbell fly 10kg. Then by increasing your bench weight, you will slowly be able to increase your fly weight.

So upping the strength on your Bench Press, will allow you to get more out of volume work on your pecs (flies,etc).

Upping the total weight of your Squat will allow you to move more weight with hip thrusts and calf raises.

Upping the total weight of your OHP will allow you to move more weight with lateral raises.

Etc, etc.

Strength is the key to allow you to move weights worthy of increased volume and thus hypertrophy.

Godspeed Anon.

>>39107067
Those programs do that because the authors don't want to deal with people who don't do exactly as they intended, and because they don't want their shit to look bad because someone fucked it up while claiming their program was bad.

I get your reasoning, but you gotta remember one thing, you've just been training for a couple of months.
Your reasoning can't be flawless, just because of this fact.

>And I'm sorry, but checking back the next day to see if something immediately fucks up the next workout is not the same as knowing whether something works or not in the long run.
Sure, but that doesn't matter much for this specific case.
You're not changing anything fundamental about the program, you're just adding a few isolation exercises.

>Even if it does fuck up the next immediate workout, that doesn't necessarily mean the body won't adapt.
Sure, but why are you worried about stuff like that?
You want to follow the program, right?
Then make sure you can follow it by being recovered.
Just do less sets, or stay farther from failure on the isolations.
Or eat a bit more.

>Or that one of the million of other factors that can mess up a workout weren't partially responsible.
It's pretty hard to mess it up if you've only been lifting for a couple of months.
And if you're actually worried about this, nobody here on /fit/ can till you exactly what the reason was either.
Maybe it was the isolations, who the fuck knows.

>You're not really asking people to think for themselves, you're telling them not to discuss what they're doing. On a discussion board. In the QTDDTOT thread.
I'm adamant that you'd learn more from trying this stuff out than ask questions about it.
That's what I can tell you from experience.
And I think you're acting quite arrogant by responding this way, when you could've also taken a moment and thought about whether or not trying things out yourself might be considered "thinking for yourself".

>>39107067
>>39107267
I'm serious by the way, you sound like you'd be a perfect fit for reddit.
Check out /r/weightroom or /r/powerlifting.

Don't worry, you won't have to actually try and do things for yourself.
There are plenty of programs and threads posted there where everything's laid out nice for you.

I just want to get my bench up and I'm an intermediate lifter and can't recover from 3 heavy full body days a week. I was looking at the Texas method, but I really just want to focus on bench. Could I just do bench Texas method style every week?

Volume day - 5x5 bench
Recovery day - light 3x5 ohp
PR day - 1x5 bench

>>39107326
yes

>>39106816
You're being a fuck head, plenty of other knowledgeable people around to fill the thread with stuff not like this.

Would cutting make my muscles more defined?

>>39107493
Yes, but have some bandaid ready.

>>39107196

Thanks again for the response, doing my isolation stuff after my important exercises is kind of what I've been doing, but it's becoming a time issue, which is why I was looking to split them into different days.

Anyway, I appreciate the level headed advice, I guess I just need to keep my perspective in check and keep on with what I'm doing. I keep saying it's a time issue, but a big part of it is because I'm on my cut; my rest times keep creeping up and it's harder and harder to motivate myself to keep going for that long.

But I won't be cutting forever, for now I'll just have to deal with shitty workouts

>>39107267
>>39107292

> Asking questions in a question thread?
> What is this, reddit?

You'd have a better chance of influencing me if you stopped baiting me, dude.

Anyway, how about this. I ask questions, and based on the discussions I have I try things. There is a nearly infinite list of things to try, discussing other peoples experiences helps me decide which I should look into first. At four months, "thinking for myself" isn't really thinking, it's just speculating, and it's frankly bad advice. I do my research, I talk to people with more experience than me. Four years from now, I'll be able to slap my own routines together without fucking up, but until then I'm posting in question threads.

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5' 8" 182

Been getting tightness/pain in quadricep origin. Just below my hip, front and center. Only really feel it during/right after work sets of squats. Affected leg is about 1cm shorter than the other leg, worth noting.

stretches? foot placement tips? Its starting to throw off my confidence when squatting.

>>39107536
I'm confused, what do you mean?

>>39107413
lol go fuck yourself.

>>39107538
>You'd have a better chance of influencing me if you stopped baiting me, dude.
I've tried, but god, you're annoying.

>At four months, "thinking for myself" isn't really thinking, it's just speculating, and it's frankly bad advice. I do my research
Oh, please just go away to reddit or some shit.

>>39107547
It's just a joke.
Yes, losing weight, while eating enough protein to help keep your muscle, will make your muscles look more defined.

>>39107038
So should I still follow the principle of "x sets of the heaviest weight I can push while still maintaining form for x sets"? Basically I should go heavier than I would with five sets to make up for the decreased total reps? Or just go with a five-set's worth of weight for the three sets?

>>39105094
Don't do this orange juice is terrible for you, don't drink your calories.

>>39107692
Those programs have as principle to start at some low-ish weight and keep increasing the weight slightly session-to-session.
Don't just start off with pushing the heaviest weights you can.

Yes, you should be able to go a little heavier with 3x5 than 5x5, but that'll only start to matter if you've been at it a while.

If you're not recovered well, progress twice a week instead of thrice a week, and do the middle workout with 2 sets instead of 3 at lighter weights.

>>39107538
Anytime mate, we're all gonna make it.

It's just about working towards your goals with progression and consistency.

Yeah, it sucks maintaining the required effort and focus when cutting, but as soon as you start bulking again think about how easy it will all become.

Just force yourself to do it, and before you know it you will be done and thankful that you did.

Think about it like giving future you a present.

>>39107829
fucking handholding and shit.
fuck off to /r9k/ or reddit.

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>>39107593

This guy is in a questions thread asking legitimate questions to do with fitness.

Whether or not he "annoys" you is your problem.

You are one of those people that sits in threads and shit posts the place up because the discussion isn't revolving around you.

You need to find other things to fill the voids in your life, because watching you comment is both sad and pathetic.

If you don't like questions asked in a thread specifically for questions then don't open the fucking thread, asstard.

"Please go away to reddit" is the worst response to being BTFO I've ever seen.

Not only does it mean you acknowledge the site and are aware of it, it also means you think this place is somehow "better" and not just different.

Your secret club isn't so secret, get over it you autistic pleb.

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>>39107832
See
>>39107849

If you wanna be a /b/ edgelord, get the fuck back to your containment board.

This is a board for fitness and self improvement.
If people want to do that, and you don't there is no need to get upset.

Just because you aren't making any progress because you think you know everything and are somehow "better" than other pockets of the internet, doesn't mean others aren't trying to improve and learn more every day.

Why would you even open this thread if you didn't want to see reasonable discussion, people asking questions, and people giving them rational answers?

You have a lot of underlying issues you need to address, or you will always be struggling in life.

>>39107765
Oh gotcha. Thanks for the clarification.

Just got Diabetes and can't drink any sugary drinks.

the fuck can I drink then? even those light products with sugar alcohols raise my blood sugar levels don't they?

Been lifting 2.5x a week on average. I'm doing complete upper body during these times...taking around 1.5 hours. Can't do legs for the last few months due to knee injury.

Am I better off doing 4-5x a week but shorter workouts. No way I could do 4-5x a week with that long a workout

What u think m8s

>>39107540
Sounds like psoas issues. Look up for hip flexor stretches, hip bridges and/or camel pose.

For squatting try doing some deep squats with your back as straight as possible and open up your hips by pushing your knees with your elbows. Always warm up before heavy sets.

>>39107925

Type 1 Diabetic here

I'm pretty sure crystal light doesn't raise my blood sugar, if that's what you mean by 'light drinks'

I find that out of everything I used to drink, diet red bull and diet root beer taste the most like their non diet counterparts. Also gosling makes a good diet ginger beer, which mixes well with whisky. I don't even remember what non-diet soda tastes like.

I drink a lot of coffee as well, usually black with one thing of splenda. There's also sparkling water and stuff. Idk, it's not really an issue for me because I never used to drink many drinks in the first place. There's always tea as well. I don't really feel limited.

>>39107925
water, milk, tea, coffee. All you should be drinking anyways. Diet soda if you want, but they're gross.

maybe easy on the booze, but i'm not a doctor.

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I hurt my right shoulder benching by myself and pushing for 1 more rep for Jesus. I haven't done any upper body in 6 weeks, but now my shoulder doesn't hurt when I'm idle. It only hurts when I try to do a push up. How much longer do yall think it'll take to heal and what steps should I take to make it go faster?

>>39108294

You need to see a doctor.

Why did weighted dips become a meme?

>>39108294
Shoulders never fully heal and benching till failure shouldnt cause an injury. Your bench form is wack.

>>39104816
Will I make any gainz if I lift at zero-g?

t. astronaut

What in the goddamned fuck is a negative? Keep seeing that word everywhere but no idea what it means.

>>39108408
My form is generally good. The failed the last rep and it was sitting on my chest so I was dumb and used my shoulder to rack it because I had no spotter.

>>39108408
>shoulders never heal
I know this feeling, broke my collar bone and tore the ligaments in my left shoulder when I was young, it fails long before my right one.

>>39108443
It's the opposite of positive. But really, it's when you do the easier half of the exercise slowly to train your muscles. Ie, lowering a deadlift slowly back down is doing a negative. The same with lowering the bar down to your chest in bench.

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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

If I squat on a Monday, would be good to add in a stiff league Deadlift, or other kind of light Deadlift? Likewise on my Deadlift days, should I add in something like front squats? Or would that be overdoing it? (still making noon gains, about to hit 200 on my squat and Deadlift)

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I've been doing cardiology and dieting for the past 2 months and I want to start lifting.
Obviously, in going to go with SS with Pull ups and OHP thrown in, however, I'm not sure how this will work being on a cut and doing cardio. I know rippletits said not to do cardio on SS so I'm not too sure where to go.
Thoughts?

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Had a few questions.
Right now i'm working out 3 days a week, alternating these two each time

Day A: OHP , Barbell Rows, Squats
Day B: Bench, chinups, Deadlift

Is this fine or should I be alternating differently?


5'11" 140lbs. I consistently eat way too little calories. I should be eating 2300 a day (+300 TDE), but I'm managing 1600 or less. What foods can I eat and what can I do in general to help combat this? How dumb of an idea is it to just eat oreos?

Should I eat before or after gym?

I wake up at 3:45am and get to gym at 4am, so I usually have breakfast after gym

>>39108701
>Is this fine or should I be alternating differently?
It's fine, that's how the program works. I'd do OHP and chins on the same day, and pair benching with rows so you hit the antagonist muscles in the same day but that's really no more than preference. As long as you hit everything regularly you're all good.
>How dumb of an idea is it to just eat oreos?
Very fucking dumb.
>What foods can I eat and what can I do in general to help combat this?
Just load up your plate with more rice or whatever stable and lather it in sauce or gravy or some other fucking shit you used way too much butter in making. And milk. If you're feeling stuffed and aren't just too lazy to prepare a meal and eat regularly, just balance it out by drinking more milk.

>>39108749
If you can actually lift heavy immediately after a fast then go ahead and do that, considering it fits your schedule.

I can't half as hard without a big meal a few hours before

>>39108653
I saw that picture and could almost smell the water, the wet earth and grass.
The smoke from the stove, I could feel the cool breeze from the ocean the earth beneath my feat as I walked towards it and the exhiliration.
I'm home.
I grabbed the handle of the door and opened it. I can fee the cold brass in my hand

I actually felt some deep regret and longing, my eyes misted up for a moment.

I'll have that place.
That home.

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>>39106632
>>39106750
>>39106787
I was talking about cutting and not bulking.

I'm 95kg at about 20% bf, gonna try to bring it down to 10% before December

>>39108701
Peanut butter is literally God's secret cheat code for weight gain.

Hello, what's the actual consensus on Herbalife products ? Some friends got into it and they want me to do it with them. I smell bullshit but we never know ...

>>39109390
Pyramid scheme and tell your friends to fuck off with that bull Shit.

>>39105950
Already doing it

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?

Looking for good videos/articles/whatever on OHP form. For pretty much every other lift I've got the form down well enough that I can focus on actually moving the weight, but I just can't seem to get there with OHP.

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>>39108701
Explain the alternating here. is it 5 exercises a day?

Progress with 2.5lbs? So 1.25 on each side?

After the deload, do you immediately try again? Or do you deload 10% the next day for all future sets.

i do chin-ups with palms facing each other. is this wrong?

>pic not related

How do i not just my shoulder and focus more on my pec when doing cable flyes?
My shoulders become tired before my pec

>>39110290
Use*

>>39109787
SOMEONE ANSWER THIS PLS
>mfw getting a massive tattoo on my back
>scared it will stretch and warp
HELP

>>39105126

sticky ss is retarded. you can easily squeeze more out on the bench. probably to 100kg+ if you had a separate day for bench + arms.

Even your OHP will rocket.

>>39110313
just dont get a massive tattoo on your back use that money for something more fun than laying down being hurt for hours for a picture you can't see anyway because its on your back

>>39110141
They are 2 different work outs A and B
A
OHP
Chins
Squats

B
Bench
Rows
Dead

axbxaxx cont

> Lifting for a year
> On an eternal cut
> down to 239 from 295
> My lifts never go up anymore

I just want to lose the rest of my weight so I can bulk and become my final form. Will my gains be really shit if I have been lifting on a deficit for a year and a half and then truly start to bulk?

>>39110485
Thanks for your personal opinion man.

Any advice on the question?

>>39105499
lean meat with stuff like cucumber

>>39110313
Just retouch it if you get that big

>>39110667
Cheers senpai, if I get to a decent size first, will I be okay to get it and then wor on lowering BF% or will that affect the tattoo? Or just make it "tighter" ya know?

I am 6'1 at 93kg, and wanna hit 100+kg then cut some BF (at about 15%) but wanna know if I can safely get my tattoo first.

>>39110741
famalam

>>39110741
I don't think you need to worry

>>39105094
>Non fat greek yogurt

Better off with Chobani my dewd

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I'm just about to start Phrak's Greyskull LP (pic related).

Does alternate mean that I do something like:

W1
Monday: Bench
Wednesday: OHP
Friday: Bench

W2
Monday: OHP
Wednesday: Bench
Friday: OHP

pls help

>>39110809
yes

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>>39110828
thanks bby. don't post often but when I do I'm never let down <3

>>39104816
I was rewatching some Rip videos to check if I remembered my form and noticed that in one of his Press videos, he mentions wearing a belt.

Currently at 45kgs (~100lbs?) on Press and never worn one. Should I be wearing a belt for the Press?

>>39105035
look up prilepin table and learn how to use it, it will do wonders for you once you hit plateaus.

OHP plateaus are a bitch to break out to. you don't have to deload just make sure you are getting enough work done so you force adaptations.

As my squat weight is progressing, it's more and more difficult to move myself up as one cohesive unit to the point that I'm almost doing a Squat and a Good Morning.

It feels to me like I shouldn't be doing this, can anyone give me advice on whether this is fine or not and what to do to fix it if it's bad?

>>39111045
do more reps (but stay under 12 if you are working on strength)/sets at the weight your form is good. increasing weight is not the only way to get stronger.

>>39107159
Isn't it feminine patterns of body fat that keep you from getting mannish square ass?

>>39111358
why wouldn't you want a nice ass? chicks love a toned butt as much as men do.

How long is spending too much time in the gym for a beginner? This is including resting.

Where do I cop that grey/neon green underarmour hoodie/what is the colorway called?

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>>39111452
for true beginners just doing compounds (squat, deadlift, power clean, press, bench, rows, pullups and dips) for first 6-12 months is enough to progress linearly from workout to workout. adding in more stuff does not equal faster results. in fact, overloading a beginner will actually produce much slower results. a rule of thumb is to do 2 posterior, 2 push and 2 pull exercises.

rest varies from person to person and your skill level. scientifically it's proven that it takes about 3-10 minutes to restore 80-95% of muscle ATP. so for beginners around 3-5 min rest between sets is probably enough but once you get to much heavier weights 5-8 or even 10 min rests between sets are not uncommon.

aim to stay <2h at the gym. generally you do 5 + 3 + 2 warmup sets and then your 3 or 5 workout sets with 3 minutes of rest in between so around 10-15 minutes per compound. 7x15 = roughly105 min. most of the time the time you spend switching weight on warmup sets is enough of the rest, at least at first.

if you are spending more time then you are just sabotaging your gains or you are advanced lifter who needs much longer rest.

How many times a week do you do cardio /fit/?

I train 4 times for approximately 2hrs. I was thinking of putting in tabata training but have no idea how to integrate it with what I do right now.

Can't run due to fucked up knee. Can't swim due to fucked up skin.

>>39111596

Terrible advice imo, compounds are more advanced lifts than basic accessory or targeted muscle building exercises.

Most people dont understand the basic aspect of form, posture, rhythm, and firing/focus at first and have should be assumed to have no athletic or weightlifting experience.

Building basic muscle groups and stabilizing muscles and connective tissue/tendons should be the initial beginners focus for 2 months. Adding in squats and bench press after 2 and maybe OHP. I wouldnt advise deadlifts until 6 months to a year in.

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Am I nearly to ottermode? How get better abs

>>39111793
I suggest you start lifting.

>>39111786
learning compounds is not hard. the only technical lift is power clean, the rest are super simple.

>Building basic muscle groups and stabilizing muscles and connective tissue/tendons should be the initial beginners focus for 2 months
i was talking about normal people not some overweight ones that have joint issues or people in rehab. a normal person will have no problems fixing and working on all of those things when learning compounds.

if you are a normal healthy adult there is no reason why you can't start learning compounds with only barbell or even minimal weight on it from the start.

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>30th sep., squat 5x5 102kg
>7th oct., insomnia, squat 5x5 104kg, fail on 4th and fifth sets
>14th oct., insomnia and i think i didnt eat enough, squat 102kg 5x5, fail on 3rd set and finish at 98kg

So far i have fixed my diet and am now eating enough,
however I only slept for a grand total of 6 hours this week-end.

Wat do ? Should I keep lifting in those conditions ? Should I just deload for the time being ? How do I fix my insomnia ? I think it might be due to bad feels.

Thanks

>>39112023
you should see a doctor you fucking idiot

>>39111793
>>39111799
Yes, lift more.
If you want abs do cardio.
You are nowhere near ottermode.

U fag

>>39112038
thanks for answering. I think the sleep will come back once the feels go away.

Should I keep lifting or not though ? My muscles feel unusually sore although it's almost unnoticeable in my day-to-day activities. I'd like my BP to keep going up, i was on a good streak.

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>>39110594
Yeah, listen to the advice we gave you.

Want a picture on ur back? Buy a shirt

Don't spend your money to look like the guys that don't have any

>>39112140
>I don't need professional help

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Is pic related a meme for forearm size?

Will I ever make it with just dumbbells and a pull up bar?

>>39112190
I did not imply at all that i would not seek medical help. All i want to know is whether i should keep lifting.

Should I cut my chest hair?

>>39112191
Yes, do deadlifts.

I need to gain a lot I've lost an entire stone due to stress,etc

136 pounds 6'0 now.

Would you recommend half a gallon a day? I'm going through some shit right now so It's hard to eat. I can drink my calories though.

>>39112220
I'd say watch yourself. When you don't feel good during workout, go home

>>39112228
I already do. My forearms are still really small compared to my biceps and it looks pretty retarded.

>>39112223
you can regrow it if you don't like it

>>39112239
sure, try eating some fiber along with it

>>39112254
Ok thanks a lot mate

>>39110809
it means that if you do ohp first on day 1 then you do that second on day 2.
it would look like:
day 1: ohp -> bench -> etc.
day 2: bench -> ohp -> etc.

>>39112333
>>39110809
self check, whoops, sry, thought u were doing bench AND ohp every day

1. When doing my workout, is it okay to do different exercises for different muscle groups back-to-back instead of resting 1-2 mins? ex. - squats followed immediately by incline db fly

2. I've only ever done bulgarian split squats, never actually squatted with a bar. Since I can do BSSs 70lbs for 10 reps, does that mean I should be able to squat 140 at least (since BSSs are done with one leg, and normal squats with two)?

>>39112357
1
Yes it's called supersets

2
I think so. Doesn't matter, just find out your weight

What's a /fit/ approved calisthenics workout?
Same question for bodyweight exercises

what's better?
>less sets, 3 min rest between them
or
>more sets, 1.5 min rest between them

>>39112722
depends on how well you recover in those times

>>39105094

>orange juice

people still do this? It's not 1950

Dumb question. Instead of push pull legs can I do pull push legs?

>>39112835
sure

is anal with my boyfriend bad for my gains?

>>39112835
i personally do push legs pull cardio/rest because deadlifts wipe me out completely

Is starting strength a meme? 6' 150" and can I accompany it with a few short sprints on off days for cardio and abs?

how do i activate my almonds?

>>39112867
mental gains maybe.

>>39112874
id replace the powercleans by rows, but no, it's a fine program.
just don't take everything the author says as truth.
sprints hit the same muscles as squats and deadlifts, but give it a try and see if you can recover.
don't forget to eat enough.

Can I live on oats and pasta for a week? It's hard to even get to 1000 kcal/day but I have absolute no money.. I weigh 100kg so it's not like I can't live with a calorie deficit but I'm wondering if I'll be fine with such a drastic calorie deficit?

>>39112892
Okay I'm poor as fuck and I can barely eat anything good. What is an ideal cheap fags grocery list for the week? Lots of chicken breast I assume?

>>39112926
chickendrumsticks my friend, they are way cheaper (at least where i live), pack a bit more calories, good when youre on a budget.

OATS, oats with milk for breakfast, non of that oatmeal bullshit. eat your oats like a man.

quality rye bread, need to say no more.

whey.

frozen veggies are good and cheap.

pasta for the carbs, its cheap as shit too.

eggs. dont be a pussy and eat the whites only, its only gay men who only eats the white :^). again, eat your eggs like a man

>>39105198
Squats till Infinity

>>39105230
No, there are studies on that.

>>39112969
I am pants on head retarded but are you saying just pour a bowl of raw dry oats and add milk and eat it like cereal? Yes this is a serious question

What kind of whey

>>39112923
If you have oats, pasta is only good for the sauce. You will survive one week on this

>>39113011
u got it, i like to eat 100g of oats with 10-13oz of milk.
it might not taste as good as oatmeal, but it is way more calorie dense, have been eating it since i was a kid.

>>39113011
>just pour a bowl of raw dry oats and add milk and eat it like cereal?
Not that guy but yes. Add cinnamon.

>>39113011
and to the whey part, just find any good brand u like and a taste u like.
i like impact whey from MyProtein.

>>39113011
I want to know where you live. I think I can guess but I want to hear it from you.

Best way to train abs? Just doing weighted crunches atm and treating it like other lifts

>>39105485
Get a big chest then cut lol

>>39113131
the oat guy? Denmark

What do you guys do with your elbows when you're doing these?

Do you just keep them tight? What angle should your forearm be with the bar? Do you pull your elbows towards yourself or try to keep them away?

https://www.muscleandstrength.com/exercises/bent-over-barbell-row.html

>>39105094
welcome to sugar central, my dude.

get regular dannon yogurt and dump the oj.

>>39113254
https://www.youtube.com/watch?v=F4ooY1N05Ig
https://www.youtube.com/watch?v=_1ZY1WRF7sY

>>39113267

Thanks!

>>39113131
The asker? Alabama lmao

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>>39113136
p-please respond

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How to fix pic related? Arms from the side look good, but from the front they look skelly mode

>>39113356

This is literally true for everybody that isn't GIGANTIC

Just keep getting bigger and better dude

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Lately I've been having tightness in my rear left delt area. So far I think it's a rotator cuff issue, or a muscular imbalance. I've only been lifting for a few months so I'd like to remedy this before it gets worse.
Anybody with advice on stretches or exercises for this problem?

>>39113370
ok thanks

>>39113381
i got this too last week, i just waited another week to train it and it got over.
i also did some very light rotater cuff cable exercises

so when I first started coming here, I was cutting down from 96kg and got down to 85. During this time I did SL, and while I did notice strength gains, I didn't really see muscle gains. During the summer I stopped cutting, and started eating just above maintenance while changing to a PUL/PP routine. In the last 5 months I have started to see noticeable muscle gains, and my above-maintenance eating has turned into maintenance, I'm not adding noticeable fat. so my plan is to start cutting in maybe mid-february, after adding a little more muscle, hopefully having increased my metabolism and fatburning abilities with my gains. I am still what just about everyone here would call fat though, probably around 25% bodyfat, so is this a good idea or no?

TL;DR: Is it a good idea to bulk before cutting when starting out so that muscles will make cutting go faster?

>>39113136
>>39113345
Weighted sit-ups are fine. Also try out hanging leg raises and wheel-roll-outs.

You're probably going to want to aim for higher reps, call it ~8-12 or so. Too many folks go full Bateman and try to burn out 1000 crunches, not actually the best way to get abz.

And OBVIOUSLY, I'm assuming the vast majority of your work is big, compound barbell lifts, right? That's really the best work for your core. These others are great supplemental work, but don't go full retard and have an "ab day" or some such.

Aaaaand I'm sure you know, but just to reiterate, abs are made in the kitchen. You wanna rock a six pack, you need to get lean.

>>39113624
>compound barbell lifts, right? That's really the best work for your core.
nah, it's not.

should I have a dedicated core day?
I want to have abs come spring, and I cant now but I think that starting to build core strength now would be helpful later, especially come spring
I'm currently bulking, and doing 5/3/1 with a bit of accessory work as well. I'm also in the middle of a 2 week push up routine that I do as extra on top of my lifting, so I dont really hit my abs outside of my core lifts and I'm certainly not eating for them
Is the ab exercise I get from OHP deads and squat enough for me to just cut and exercise my way into abs come spring? or should I start now to make it easier?

with 5/3/1, if I've just finished a cycle and know for sure what my 1rm are, and I know I'm not inflating them do I still need to knock the numbers down to 90%?
I am absolutely sure that all of my maxes are realistic and doable, I've been through 2 cycles of 5/3/1 now going into my third, I think it should be fine to go with the full 100% 1rm number for the rest of my numbers too, but I wanted to see if there are any issues with that

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I did pullups with a hype song so I ended up doing them really fast,for 10 reps.Now my lower back hurts when I bend down like when doing romanian DLs.Am I fucked ?

>>39113698
well, u will get some ab strength from diddy, squat and ohp (as long as its standing), but planks, side planks, farmers carries and hanging leg raises wouldnt hurt.

abs are also very resillient since they are the one of the muscle groups we use most every day, so u can throw in one ab exercise after every gym session
fx:
day1
x
x
x
x
planks

day2:
x
x
x
x
side planks

etc etc

>>39113832
best advise i can give u, rest.
rest a couple of days, preferably 5 before doing anything back related again, and remember to hydrate properly, get enough protein and most importantly, get AT LEAST 7 hours of sleep and no more than 9 hours.

>>39113370
What's the point of even trying then?

How do y'all niggas fix your pasta

I did high intensity biking for an hour today after being a lazy cunt for 6 months prior
From experience I know I'm going to have a hard time walking tomorrow, what can I do to reduce the upcoming pain and weakness besides stretching?

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I'm skinny fat - 5'7''- 5'8'' and 95 lbs and I'm looking to get some muscle definition, will that be possible if I eat at my maintenance or do I have to eat at a surplus?

I'm hungover as hell, should i hit the gym today?
>its leg day

>>39114093
yes

>>39114076
muscle 'definition' = low fat percentage, and some dehydration.

you weigh 95 pounds, that is legitimate Auschwitz territory, not even memeing here. I weighed as much as you did when I was 12.

>>39114076
You need to gain about 30lbs my guy.

>>39113949
back to africa with you

>>39113969
>lazy for 6 months
>can't endure DOMS
>intense biking
not gonna make it brah

>>39114076
you're not skinnyfat you just don't have any muscle mass thats why you don't have visible abs. you need to heavy bulk. Even if you're female

>>39113645
What is?

>>39114176
>not gonna make it brah
It'll stop after couple of weeks' steady exercise like it always has, but why suffer pain unnecessarily?

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183cm and 66kg here, currently trying to lean hulk on around 2500kcal a day with a ratio of 40/30/30. does this sound allright or am I missing something here?

>>39114093
why the fuck not?
if you throw up, look at it as a cut

I've been feeling really tired and have had a loss of appetite the past few days. Also have chest and throat pain, with abdominal pain as a result of coughing.
How long do you think I should have to rest up for?

I still couldn't work up the nerve to go in the store and buy powder.

Is 250g of oats good as replacement?

Are those scales that use an electric current to estimate your body fat percentage a complete meme? Is it worth giving one a shot for like thirty bucks?

>>39114251
come on /fit/, I need to know if I should eat some peanut butter or not.

>>39114122
I'm a girl and I just want to be tight and not flabby
>>39114170
I like the skinny look I recently dropped 70 lbs and I'm never going to go back

How do you get the chest involved when doing dips? I feel more strain in my shoulders and collarbones and don't feel any stretch on my chest at all.

>>39114363
I know this is like ~32g of protein but I read that plant protein is not as good because you can't use all of it and oats also have a lot of carbs. Did I fuck up?

Are oats even good?

two quick questions if i'm focusing on simply bodybuilding

1) been doing the standard PHUL 4-day splits, it's fine to do power and not just switch to all days hyper right?
2) Is training forearms twice a week enough if i do around 2 exercises? I don't have that much time to fuck around at the gym when i go

>>39114251
eat enough protein to fill bodyweight, med carbs then do whatever you want with fats

it's just bulkan son, not rocket science

>>39104816
I've been doing SS for some time and I've noticed that my gains on the squat became slower and that the days when I need to squat AND deadlift afterwards are way too taxing. Can I just drop the squat on my deadlift workouts?

>>39111793
PlanKS and pushup variations.

>>39114988
Do a light squat day on Wednesday, around 80% of Monday and only 2 sets. A lot of people drop deadlif frequency to once a week and put it on light squat day to make it a little less horrific.

>>39115070
That sound like a good alternative. Thanks.

So what is running in all fours good for?

>>39115409
fuck I hate posting in dead threads ;_;

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

Similar thoughts with deadlits, although im only at 3.5pl8

I don't have ED but my erection is a little soft during sex especially after I've been at it a while. It seems that the more tired and sweaty i get the more it goes down.

What can i do or take to make it stay harder for longer?

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?

Started going back to the gym, have some beginner questions:

>should I use the huge, standard barbells for rows, or EZ bars?

>my right arm can lift 5 lbs more than my left on dumbbell curls (thanks, fapping). should I keep my weights equal, or just do like 35lbs right, 30lbs left?

>when do I know it's time to increase weights?

>>39116562
ez bar preacher curls

is this a serious fucking question

when you can do enough reps with proper form, proper breathing, etc. think like 10-12 perfect reps

>>39116574
So use standards for rows, keep dumbbell curls equal, that's fair.

I'm using the Reg Parks routine in the sticky, which calls for 5x5 onmost things, does that mean shoot for 5 perfect reps then, or still ~10?

>>39104816
Who is this semen demon?

>>39116626
uh it depends what you want out of going to the gym - bodybuilding, strength, etc. i dont think 5x5 is a good beginner guide, probably too taxing

and for rows oops do barbell rows, ezbar should only be for preacher curls, skullcrushers and probably one other thing

>>39116660
Mainly looking to gain muscle mass and about 15lbs (skeltal mode). It's pretty taxing, will probably go the SS style of 3x5 if that won't destroy muh gainz.

Thanks for all the advice bro

>>39116713
Yeah you could always just google beginner guides, i've never done SS so just don't fall into the "strength" trap and end up looking ugly but lifting decent weight

which is why a lot of people after lifting for 5-8 months gravitate to PHUL since it helps get you the best of both worlds

How do you guys do your deadlifts negative?

Fairly slow and controlled, just tipping it on the floor and immediately lifting it up again like this guy:
https://www.youtube.com/watch?v=ka1h1MTOESY

Or basically drop it, reset and proceed with the next rep like this:
https://www.youtube.com/watch?v=uxYM_hhXgDo

At high weight I'm not able to do it like that first guy and need to drop it. Then again would there even be any benefit using lower weight and lowering it more slowly?

>>39116836
jesus that last form

>>39116863

yeah i know lol
That was just the first video I found of somebody doing it similar to the way I described.

>>39116933
everyone i see DL heavy weight does it the first way. perhaps there's a second or so to regroup but nothing ever that long like the second guy

>>39116944

Most ppl I see do it like the first, too - I also do it at my warm up sets no problem. However once I'm getting to my 3RM it becomes almost impossible.

Then there's this guy, just letting it fall down: https://www.youtube.com/watch?v=Oyf59-dPeXg

>>39117052
yeah when youre going for mega heavy fucking weight it's gonna be nearly impossible to not pause unless youre a gear freak

dunno why he's doing it like that, maybe a oly/power lifter? fuark

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Recently started SS, always been a runner but became a few pounds overweight after being a fatass over summer

I've hurt my left knee. Still can walk on it but it hurts when I run hard or squat heavy. Don't know if it was shitty squat form, shitty sprinting form or just the face I'm running x4 week and SS the other 3.

How long should I let this recover for?
Should I squat at all in this period?
I can run but only 5ks at a steady pace, yeah?
General form tips to stop me being a fool are also appreciated.

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

>>39117458
I should mention it is stiff when I walk as well, it is only on the right side

>>39117458
>>39117531
i know what it is just dont remember the name.

certain stretching helps that area, but i found bringing my knees out when i squat took away that pain instantly

>>39117603
I put my legs slightly wider than shoulder width, I turn my feet slightly out as well

>>39117616
just try different knee positions and see where the pain no longer feels

a lot of people (like myself) bring their knees out reallllly wide when they do ATG squat to avoid that pain

Rate this routine and tell me waht to change

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