QTDDTOT

Coming off greyskull LP, what is the best intermediate routine for a mix of powerlifting and bodybuilding?

Anyone tried squatting to recover from a torn hamstring as rippletits recommends?

Also what lifts can i do with a torn hamstring? I assume deadlifts and bent over rows are out. How would OHP and bench go?

can someone post that gif/webm of that qt girl mirin that one shirtless fit guy?

>>39157217
pick any of them and do a bunch of assistance work after your heavy lifting

You feel it, too, don't you?

>>39157204
What is a good boxing routine for someone who knows absolutely nothing about boxing? is there a Starting Boxing for fags like me? I have a heavybag and gloves, that's it.

also what is a good swimming routine for a beginner? I can tread and swim freestyle.

>>39157643
>find boxing gym
>join said gym
Literally all you're going to do on your own is develop shit form/habits and likely injure something

>>39157613

Feel the love in the air?

If you stick to a strict meal plan is it possible to lose a 100 pounds in 6 months?

>>39157204

This is my current pull workout:

Deadlifts, 3x5
Pullups, 4x
T-bar rows, 3x10
Hammer curls, 3x12
Preacher curls, 3x12
Shrugs, 3x12

This is what I'm thinking of changing it to. I'm moving deadlifts to legs day so I can do more upper back exercises to even out the pull to push ratio:

Pullups, 5x
Barbell rows, 3x8-10
Lat pulldowns, 3x10-12
Face pulls, 3x12
Hammer curls, 3x12
Preacher curls, 3x12
Shrugs, 3x12

What do you reckon?

>>39157661
How much do you weigh now?

>>39157650
what if im not trying to get into it seriously? I also want to heavily get into rock climbing. I already run, swim and lift weights and do calisthenics. Is it worth picking up as a minor activity?

Any tips for healing the socrialic joint?

I hurt it doing deadlifts and now my spine is unbalanced and pushing nerves.

>>39157678
see a medical professional

>>39157678
You fell for the deadlift meme?

>>39157665
261 at 5"11. Doing 1200cals daily currently

>>39157944
Das not healthy famalam

>>39157982
>>39157982

Why not?

if he's getting plenty of protein and some good fat and carbs he should be fine?

I'm 188 at 5'6 Doing 800cals daily.

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I have gotten Bs in all my classes except I failed a calc 3 course in the summer and I feel like I may take a withdrawal for my last class physics w/ calc 2 and try again in the spring.
According to transfer reqs I didn't need calc 3 at all.
How fucked am I if I wanted to transfer into a state University? Specifically fsu

I've gone to the gym for the first time ever the last three days in a row.
The first time I did fuck all, just figured out what weight range I could do 10 reps of on the machines.
Second time I spent a good two hours just working out, felt really good, felt the burn and all that good shit.
Third time though I got maybe half an hour in and I was just totally exhausted. I could barely finish sets, my reps were taking heaps longer then usual and I felt like shit. Am I just a pussy or is there something up?

>>39158065

That depends,

How much do you weigh now and how tall are you?

When cutting, how often do you weigh in? I'm reading that I need to recalculate my macros every 5 pounds but I don't want to be a slave to the scale. Weekly?

>>39157204
aight fellas
im bulking, dirty bulk dont give a fuck bulking
ive always been skinny and had low body fat so im not too worried about cutting come spring, but i want to know if i can hit my goal
currently im 161 in a 5/3/1 cycle, I want to know if its reasonable for me to aim for 180 by the end of the year. I think it should be doable for sure, but i dont really know too much about this
one of the things im thinking about doing to help with this is drinking a half gallon of milk a day, and taking mass gainer for about a month, solid plan or nah?
help me brehs, i just wanna make it

>>39158101
About 173 pounds
5'10" or 5'11" Not exactly sure

>>39158107

I'd say once a week is good,

What macros should I be trying to get? I've just mainly been trying for as much protein as I can get and low-ish carb.

what is the best Macro % rates?

>>39158132
actually, let me rephrase
dirty bulk dont give a fuck bulk with a minimum of the numbers iifym spits out, trying to keep fats down but not trying that hard, as long as I hit my minimums then everything is good, i consider everything after that extra

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>do you reset between deadlift reps?
also
>how do you prevent picrelated?

What o people mean by 1/2/3/4 ?

>>39158192
These are the pl8 you can lift on the different excercises.

I think it's ohp/bp/squats/dl

Is Heart Rate the best measure for calories being expended during an exercise?

Would having 5g of creatine every 2 days instead of 3g a day fuck with my gains?

How much is lmao1pl8?

Is it two 44lb plates (88lb total) on each side of the barbell?

or two 22lb plates (44lb total) on each side of the barbell?

5'2" 98-106lbs (fluctuation). Bulk or cut? I'm very flabby.

>>39158173
if you can deadlift without resetting you're not lifting heavy enough. Raise your chest, load your hamstrings and brace your core to prevent pic related.

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>>39157204
I know it isnt ideal, but I pretty much cant get the grades I need to get into a professional school without taking Vyvanse, so ive resorted to taking it almost daily. Does anyone have experience with it or similar? The comedown is shit and my appetite is fucked, any way to reduce this shit? I wanna make solid gains but my grades have to come first.

>>39158554
It is two 45lb plates on a 45lb barbell so 135lbs total

>>39158678
Thank you.

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What is 5'11" considered? Not short enough tobe considered a but not tall enough to be considered intimidating?

>>39158790
King of manlets

>>39158816
Darn

>>39158790
You can't change it dawg so just embrace it. 5'11 is fine

>>39158822
Okay. Thank you.

>>39158532
bump for justice

I'm a endomorph, 85kg, 172cm, should I start lifting or need to lose more weight? I lost some muscle mass and this is making me worried.

>>39157204
Is bouncing at the bottom of a squat considered cheating?

>>39157204
>Substract 500 kcal off of TDEE
or
>Eat BMR and excersise normally

Best gold standard protein flavour?

>>39159159
You should exercise

>>39159182
I get that. Should I eat to maintain (which includes the calories needed for training) and then substract 500 kcal or should I eat what I have to eat when I wouldn't be doing anything (basal metabolic rate) and have the training create the deficit?

>>39159216
Hold up. I think I answered my own question. If I am eating for my BMR in combination with exercising, I am already at a deficit.
Let me rephrase the question; should my deficit come from eating less than what I need (TDEE - 500) or should my deficit come from not eating enough (BMR and not eating for maintenance?

>>39159230
I'll wait

>>39159230
I don't think it really matters as long as your NET kcals are in a deficit.

exercising is better than not exercising though.

>>39159268
Thanks for the answer.

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Would these be wise purchases for general health? I want to get me some dank placebo effect

>>39157204
I bicycled for 3 years before lifting and did no upper body workouts so I was already basically full T-Rex mode, then I quit and started lifting and did SS.
Now I'm a living incarnation of a T-Rex, and I need a routine that's good for begginner/intermediate level but focuses on upper body movements. Any suggestions??

>>39159373
just do SS with squats only on the day you also deadlift.
Replace squats on the other day with lighter 3x5 BP/OHP and reap the gains.

Currently
>180lb 15%bf
Is it possible by summer to be
>195lb 15%bf

>>39159321
I don't know about the first and third, but supposedly vit D and fish oil are genuinely beneficial.

Will taking legal test boosting suppliments like pronabolin fuck with me once I stop taking it if it actually works?

>>39159416
Sounds good to me, thankyou friend :)

18/m student here
I want to start working out , no experience in lifting whatsoever.
already read the sticky, I'm currently reading starting strength and want to do the program listed in practical programming for SS, which is 4/3 days a week as you may know, but in the future, once i hit a good strength base, I'd like to do a PPL split. so what i'm asking here is the following, should I go to a gym or should I just buy the equipment and do it at home? help me decide fit.

Buying equipement:
PROS:
+Cheaper (Barbell + bench + power rack is the same price as 8 months of gym)
+Comfortable(I live in a shitty neighborhood and I come home at around 1830 from school, the closest gym is 6 blocks away)
+More freedom(No people talking to me/ no waiting for equipement / no cleaning other people's sweat)

CONS
-No guidance (Nobody there to correct my form)
-No motivation (Social aspect of the gym is completely lost)
-No extra equipment (Later on, when i'm on PPL i'll need isolation exercises which are done mostly with machines, like face pulls, etc)

what choice would you make?

>>39159459
I was in exactly the same boat as you. Godspeed, fellow T-rex.
Another tip: if plateauing for too long, switch from 5 reps to 8-10 reps and then back again.

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>>39159418
There's six weeks between Thanksgiving and New Years. Perfect time to bulk. There's six weeks of Lent. Perfect time to cut.

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Do i need to hit the gym to archive this look?

>>39159498
>I want to start working out , no experience in lifting whatsoever.

just go to a gym and see if you stick with it and if you like it, no point rushing into buying equipment.

>>39157599
Whats a good one to go by? Also how many assistance exercises per day max?

>>39159564
No.

>>39159498
One option is to get a cheap set of standard walmart weights for $40. More than a few of us started out that way.

>>39159564
It all depends on your genetics

>>39159564
Do you need a car to get from New York to LA? No, but it sure as hell beats walking there.
Note: roids are the personal jet in this analogy.

>>39159584
If you liked greyskull you will probably switch to texas method pretty smoothly.
I know this isn;t really an answer but For assistance do as much as you can without limiting your capacity to make gains on your primaries which might be 3 sets of 8 for 3 additional exercises or you could do 5 sets of 15 for 5 different movements, depends on your fitness, exercise selection etc
Probably start low and simple and build up until you stall then back off

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>>39157204
Why the fuck do I wake up EVERY morning these days feeling tired as fuck? I eat pretty well, try to sleep well (though I have suffered from insomnia in the past) and get a lot of exercise daily (lifting, playing drums, walking/cycling alot and so on).

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when im lifting it does depend on how much is in it as to what it goes when i do the lift?

>>39159566
I am disciplined, even if i dont like it, i can stick with it... done it several times already

im a trex so i decided to fuck this and make my own program with main lifts and accessories but focused on upper body.
Should I do main lifts first accessories second or by body parts say bench press and some chest accessories then next main lift + other accessories?

>>39159693
How much is it when you lift it compared how when you aren't do the lift?

>>39159916
only sometimes it is half and then other time is it more than it should be what? how is it i lift it without?

>>39159929
Just try to do sometimes what is it and if you can lift it not then try half with it or it is too much again? Should be at least if not as much as it is. Give it a shot.

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>>39159940
okay will do it sounds a good idea if is it should work i think thank you

>>39159732
>can stick with it
>done it several times already
>implying starting and stopping

WEWEE

>>39159662
Have you checked to see if your credit card is maxed out and you have a soap making factory in your bathtub?

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>>39159693
>>39159916
>>39159929
>>39159940
>>39159944

WHAT THE FUCK DID I JUST READ?
SOMEONE TRANSLATE THIS SHIT FROM TARDENESE

>>39159915
Weider made a pretty good case for doing the accessories first to hit your target muscles harder. Look up the Weider Method for more on sequencing.

>>39159977
Isn't that an outlier of an opinion though?
I thought the overall consensus was to do accessories after the main lifts??

>>39159962
oi fuk me roomates me n da bankz goin boom

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I'm doing a ppl routine and I find that my ohp really suffers on push day and my rows really suffer on pull day. Is it a big deal if I trade them and do ohp on pull day and do rows on push day?

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>>39159693
>>39159915
>>39159916
>>39159929
>>39159940
>>39159944

>>39157663

Anybody?

>>39159693
>>39159916
>>39159929
>>39159940
>>39159944

Absolute gibberish. Has to be.

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How do I get this part thicker?

I'm going to have a crack at it guys.

>>39159693
when i'm lifting, does it depend on how much i'm lifting as to how big my muscles get?
>>39159916
how big are your muscles compared from before lifting to when you finish lifting?
>>39159929
sometimes, they are half as big, but after lifting they can be more than normal sized. how can i lift the weight while they are still small?
>>39159940
just try it out, lifting when they are bigger and exhausted, is it harder or is it easier when they are smaller? should be at least as hard if not harder.
>>39159944
okay, will give it a try thank you.


If this isn't correct, I don't think anyone in the Universe could understand that babble.

>>39160030
PPL should have you doing push and pull twice a week. P1 - do bench first. P2 - do ohp first.

>>39160075
this guy is fluent in retard
thank you i was having an aneurysm for a minute there

>>39160003
Yes, but as I said, he makes a good case for it. By isolating the target muscles first, you're not "cheating" by using the larger muscles surrounding it.

It all really depends on individual response. Try it for six weeks and see how you respond. If it doesn't help, switch it up. But, you have to be faithful for those six weeks.

>>39160048
Why are you changing it?

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>>39159693
>>39159916
>>39159929
>>39159940
>>39159944
plsbebaitplsbebaitplsbebaitplsbebait

>>39157663
You don't need 40 curl variations. Keep deads on pull day. Putting them on legs will either wreck your dead or wreck your squat. So stick with choice 1 but add face pulls to hit post delts.

>>39159693
WHAT
>>39159916
THE
>>39159929
FUCKING
>>39159940
FUCK
>>39159944
?

>>39159693
>>39159916
>>39159929
>>39159940
>>39159944
Has anyone really been far as decided to use even go want to do look more like?

>>39159662

Have you tried any support groups?
The more you try the better.

>>39160076
Should I just do lower weight on my secondary push compound for the day? I can't lift my working weight from my strength routine on ohp right after bench. Makes sense to go hard on chest and tris one push day and shoulders on the next while still doing both each push day.

>>39159959
no
i mean i've done it several times as in
study a career i dont enjoy just for the money
quit drinking soft drinks
quit eating shitty food
visit family members i despise

i consider myself a person with a decent amount of will power

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>>39159693
>>39159916
>>39159929
>>39159940
>>39159944

How do I know if my lower back is neutral in a deadlift? I have APT so my "usual position" is too arched, but I don't know how far to go before it becomes rounded.

>>39159693
>>39159916
>>39159929
>>39159940
>>39159944

The best thing about this is the way two seemingly down syndrome anons have this conversation with such ease, but looking at it from a non-autist point of view they could be speaking swahili.

>>39160158
Yes. Obv you aren't gonna be able to do the same weight. I do the primary compound in strength style (3x5 or 5x3) and the second compound in the same day as 'volume' (3x8) at a lower weight.

>>39160075
i hope to go this is it, because otherwise i'm gonna go mental trying to figure that nonsense out

Will creatine make me bald?

>>39159693
>>39159916
>>39159929
>>39159940
>>39159944

I dont wanna get in on this possible samefagging, but what in the fuckery are you two talking about? I'm glad you got an answer whatever that may be to your question, whatever that may be.

Can someone please translate this gobbledegook?

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>>39159693
>>39159916
>>39159929
>>39159940
>>39159944
HAHAHAH I CANT STOP LAUGHING WTF

>>39157663
Ever thought about a 15x3 routine or 10x5

Is it better to eat protons before working out or afterwards?

Is regular butter good for bulking?
It's very calorie-dense, but has lots of fat too

>>39158136
it's community college time

>>39158078
get on a program you faggot

>>39157666
Nigga do you even work?

>>39159428
Zinc orate is very beneficial for males as well + you get big cummies.

>>39160066
genetics

I have an opinion to ask
>karate once a week
>I like it
>But want to start lifting and get muscle
>probably lifting 2 times a week isn't enough
What do I do ? Should I leave martial arts ? Been doing for 3 years, orange belt

>>39160261
Bamp. I need to know this before I herniate every disc in my back

>>39157204
I took my first dose of creatine today. When will I be /fit/?

>>39160661
no, you'll regret it down the track. i did that and still want to go back just cant atm

also whats more important?
looking like you can whoop any bloke thats a threat?
or being able to actually do it (not that karate will help - i did ju jitsu)

>>39161209
you nullified your response with the last phrase shiiit

>>39157546
Sorry to break the dream anon but in context, she's actually being sad cos the guys talking about drawing inspo from his dead maw or some shit.

Am quitting deadlifts so what are some effective compound exercises to do first thing into my back workout??

This is going to sound retarded but: does flexing your muscles all the time have any negative effects? Does it interfere with recovery or anything?

>>39161678
flexing drains your gains meter, just like how casting fireballs drains your mana in rpgs, conservation is the name of the game.

I increased the weight of what I usually lift across all my muscle groups, and it's been 2 rest days since then but I'm still sore

do I go to the gym yet or do I keep resting until I'm not sore anymore

Rate my routine (modified SS)

A
Back squat
Bench press
Weighted dips
DL/cleans
Curls
Leg press+calf extensions

B
Front squat
The press
Close grip bench
Weighted chins/BB rows
Lunges

AxBxAxBxAxBxAxB...

I worked manual labor for 6 months and now I'm having back (right above the butt) and leg pains (most likely hamstring). I'm scared to lift because I don't know if I snapped or damaged something. What should be my course of action m8s?

>>39162265
Kill yourself to end the pain forever

Milk vs whey

>>39162265
Check out Bill Starr's back rehab program. Could also be a pinched nerve, see of your insurance covers a chiropractor or check walk in prices.

>>39162157
Congratulations you discovered Reg Park's beginners program.

>>39162137
Try a recovery jog, .5~1 mile slow pace. The best thing for DOMS is movement and getting the blood flowing.

Red pill me on skim milk vs whole milk. Slow bulking.

>>39162476
It has less fat.

>>39162484
Sounds good enough to me I guess.
Tfw too stupid to understand how myfitnesspal works

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Just got invited to a girls flat that I know, she has 3 other girl flat mates.


I'm single, just came out of a LTR of 2 years.

What do I do?

How is chest circumference measured? Nipple line or under the armpits? Im asking because I'm aiming for the grecian ideal proportions.

>>39162617
Bring as much liquor and condoms as you can afford. Get some girly peach Smirnoff or something. Also sailor jerry rum has like 5 or 10 percent more alcohol than captain but tastes the same it will get them twisted in a hurry

Doing squats without a bar?

Basically trying to do weighted squats.. Without a bar, or equipment.

I'm working a contract for the better part of two weeks, not enough time when I get home for the gym. Will this affect my lifts?

>>39157204
my gym is rather small and the dumbbell area is not that big.
where the fuck should i curl so im not in the way of anyone?
the dumbbell rack is literally infront of a few benches and shit and it would be fucking awkward to curl besides people benching

>>39162450
Holy shit almost spot on

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>>39157546
a little late, but here u go

I have dumb question : of course lifting increases testoterone and testesterose contributes to hair loss.
So is there study of evidence that workout=increased hair loss ?

>>39159642
Hmm.. i don't think he roids, why do you say that?

>>39163229
testosterone increase hair.
thats why you can buy shampoo with testosterone in it

>>39163251
I m bald and i have more hairs than you have IQ points

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>>39158469
someone respond

I'm interested in meal prepping because I just don't have enough time to cook 3 times a day every day.
Is it perfectly healthy to eat the same exact food all day everyday? Like if wanted to just eat chicken, rice, and broccoli

Month and a half lifting 4 days a week
29 yrs, 5'10" 207 lbs down from 230
100lbs/1/2/2 for 1 rep max
I keep going back and forth with diet and workout between trying to cut and trying to lift more and making shit progress on both.
Will do as fit instructs with most votes
>Cut to 180 - lifts be damned
>Get to 1/2/3/4 asap - who cares if I'm fat

>>39163336
yes it is, as long as you get all your micros and vitamins/minerals.
i do that, saves me a lot of money

>>39163449
get a proper program
i suggest -> https://redd dot it/37ylk5
and keep a cleanbulk, at around 2-300kcals over your TDEE
you will make it breh

>>39163485
>read 200-300kcals, do NOT read 2,300kcals

>>39162494
*inteliggent

>>39163535
kek

>>39162885
Goblet squats.

>>39162617
Grab them by the pussy.

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When did you realize that lifting to be more attractive for women is fucking pointless? It took me about 1 and half years; now I lift for general health and longevity.

Simple question.

Most of the time I feel very beta, but after I work out, I feel very alpha. Confident, aggressive, motivated.

What, physiologically, is going on?

>>39163531
Gotta eat big to get big

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>>39163326
No. there's no "best way" short of a DLW test. It's all best guessing. Heart rate isn't going to tell you much. Look up the exercise you're doing.

>>39163607
Why do you feel it's pointless? Are you not more attractive now than you were before you started working out? Or is it that you think physical attractiveness is not one of the less important attributes when it comes to dating women?

>>39163619
Dopamine and endorphins dumps. Also the psychology of doing something manly.

>>39163628
Sorry, I mean is it that you think physical attractiveness *is* one of the less important attributes...?

>>39163629
Interesting... I wish I felt this way all the time! (Or maybe a less pumped-up version of it. I'm too beta in general.)

>>39163642
i know how u feel anon, im thinking about buying som l-dopa
anyone knows how good it works?

Is this Routine good for 3 Times/Week?
Having issues with my sacroiliac joint so i cant deadlift, squat at the moment....

Bench 4x 8-10
Butterfly 4x 10-12
Lat pulldown 4x 8-10
Seated Row 4x 8-10
Military Press 4x 6-8
Side Lateral Raise 4x 10-12
Leg press machine 4x 8-10

>>39163619
Your autism kicks in:

>whoa, I've just lifted a bar, I'm so manly! I-I m-mean, that's what it means t-to be a m-man, after all, r-right babe?

>>39163727
Too much volume on the shoulders.

I've been doing SL and started doing cardio on my rest days (mix of elliptical and treadmill). I noticed my legs are more fatigued when I when I lift, making it more difficult. Is this a case overworking my legs or maybe I should eat more?

>>39157204

so i got test levels checked

my total test is 8 and reference range was 8.4 -28.8

my free test was 240 and ref range was 196-636 and bioavaliale as 7.6 and ref range 3.6 to 11.2

doc says im fine because total test means nothing but my free test is lowish too

would this inhibit me from making gains ive been working out for 6 months and only am working on slightly above noob gains

Say you have a typical routine, 5x5 or whatever. Is there any loss in efficiency caused by doing a few sets here and there throughout the day, or is getting everything in all at once better for your gains/metabolism/whatever

>>39164265
i dont think the body minds,
i think what is important here is that it would take a lot of time and energy to do some sets here and there

Someone recommend me some fitness related literature please. I've been reading a lot of program related books recently so maybe something on nutrition?

is it actually important to have "hobbies"? If someone asked what I'd do, I'd say I like to read, watch movies, and go to the gym. I used to play video games, and I still have the time to do it, but I've just been aimlessly browsing the internet instead with about the same enjoyment.

The benefit is I'm processing new info, even if the majority is memes and twitter jokes. the bad side is I can't say it's "a hobby"

what board is this again

>>39159599

I prefer home equipment, check craigslist there is normally a lot for sale on there.

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Hoe many reps and sets should I deadlift on deadlift day?

>>39164468
>bumper plates
nice try big guy

5x5 i think, but i dunno, could go for 3x5 as well

>>39164513
3 sets of 5?

For how long I will keep enjoying my natty beginner gains?

>>39164430
i feel the same way anon.
lifting only takes like an hour or so, so i cant say that is all i do.
i dunno what to say

>>39164468

>actually looks good
>still insecure enough to use bumper plates

???? dysmorphia ????

>>39164513
>>39164553
Not my photo but if you look closely you can see the plates have handles on them. Not bumper plates

>>39164593
oh yeah, u're right

>>39164524
yup

do I need a strength base to realistically achieve my goal of 1/2/3/4 plate for ohp bench press squat and deadlift in ~2 years and can you guys suggest a routine focusing more on hypertrophy that will help me achieve this goal ? No SS and SL please

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Fucked my knee up and now I haven't done my squats in almost 2 weeks.

I should be able to go back to squatting soon, eg, another week. But how much to deload? Should I just ramp up to 70% of my working weight from my last session? Also, is there anything I can do to minimise the gains goblin?

Injuries are the worst shit ever

>>39157352
I can Bench and OHP with a fucked up knee and also a weak hamstring (from ACL surgery). It's fine, just make sure you're activating your glutes and stay tight, your hamstring will be fine as long as you're balanced.

Is minoxidil a scam?
also,
How do I get a v-shaped back?

>>39164689
train your lats

I'm having a fuck ton of trouble increasing my bench and OHP. My squat and deadlift is going up just fine, but I can't seem to improve bench and OHP. I'm doing a modified SS:

Day A:
Squat 3x5
OHP 3x5
Pullups 3xF
Optional: Face Pulls
Optional: Hammer Curls
Optional: Abs

Day B:
Bench 3x5
Rows 3x5
Deadlift 3x5
Dips 3xF
Optional: T-Bar Rows
Optional: Abs

Should I add more volume to chest and shoulders? A buddy of mine suggested I do pushups with 3xF on the days I'm not working chest. He said pushups really helped increase his bench. Any recommendations?

>>39164802
let me rephrase my second question
How do I train my lats?

>>39157204
Hey fit am majorly depressed and motivated to become fit. I am currently slim as fuck but aesthetic my workout schedule is Monday Chest and triceps, Tuesday back and biceps, Wednesday Legs then Core and shoulders on thursday. Would a push pull then legs workout be better then a bro split?

>>39164854
lat pulldowns, rows, pullups, chinups
lat pulldowns with a close grip v bar is the best for lat pulldowns.
for rows, i just like to do a normal bent over row, you can also go for croc rows, they are also pretty good.
or chest assisted dumbbell rows for hypertrophy

>>39164528
Am I allowed to self bump?

Anyone ever have shoulder pain from benching? I think my width is fine but maybe the pain is finally coming on due to reaching 2 pl8. I can't keep my shoulders dead set and back, which may be an issue as well. I may just narrow my grip some or really focus on keeping shoulders back...I don't know.
Could also be lingering pain from when I did cable crosses incorrectly

whats a good way you guys have developed discipline in sticking to routines

>>39157944
I'm 5'10" and went from 220 to 185 in 3 months. So personally I'd shoot for 60-70lbs in 6 months, and if you lift I'm sure you'll be happy with how you look. Otherwise I'd say 8-9 months to lose 100lbs as long as you're strict with it.

>>39158078
Read the sticky.

>>39158132
You can definitely make it, you just might be a lardass if you go too hard.

How do I "pump" for pictures? Esp abs.

>>39159029
Lift and cut.

what is best to do for an exercise like pull ups or dips

10 reps
8-10 reps
4-6 reps

or
8
8
8

is it better to use maximum power in the beginning and then lower rep count or to even it out

its hard for me to do any progress i feel like im stuck, and i dont feel strong enough to use a belt with extra weight

maybe i should lose some weight? When i lift weights you can just drop 10% if its too hard, but cant really do that in pull ups and dips

>>39159230
How fast do you want to cut? The less calories the faster you lose weight.

>>39165125
i look for guys who are ugly but strong and i say to myself that i cant let such a faggot be stronger than me

or find a chad who is weak as fuck and the heavier i lift the more satisfied i get

ask yourself how would you get motivated in any sports? by winning

make it a competition in your head, works very well

>>39163246

Tyler is actually a total fitness guy, he's just skinny as fuck

>>39162393
Yes.

>>39164651
youre retarded

1/2/3/4 is literally strenght routine goals

it will take you aeons to accomplish on a chad routine, if you dont roid that is

if you roid you can jsut do whatever

>>39165222
pullups, 3x12 for bodyweight or as many as u can 3x
if weighted, adjust accordingly
same with dips

>>39164828
what is this fucking trash?

A)
Squat
Bench
Pull ups
curls

B)
Rows
OHP
Deadlift
Facepulls

you are probably bench pressing with your front delts and triceps more than pecs. Your form is shit, your shoulders probably roll forward during your benching. And fuck your fucking dips. Seing how you probably bench with only front delts and tri's, you don't increase weight on bench cuz shitty form. The result is way overworked front delt and tris which means your ohp stalls. "Let's add dips to this!" fuck you.

I took the time to rearrange your shitty shit to follow reg parks 5x5 exercise selection/placement but without front squats. Do some abs if you want, but fuck dips and t-bars, and fuck you.

>>39165215
>pumping abs
No

Do a single set of light weight to failure.

Anyone else on here that lifts (and tries to be sucessful in every other walk in life) to make your ex realize she made I mistake? Not to win her back, but to some time in the future fucking rub it in. It has made me lift and eat right consistently for 4 months, and also made me ditch vidya for studies, so I guess it could've been worse

Is brown rice being way better than white rice a meme? Brown rice is probably the worst thing I have ever forced myself to eat.

Would just one drink hurt my gains?
Just a nice glass of red wine for those #atioxidants?
I know drinking a shit ton in one night will fuck everything up

I dont have any place to do parallel dips, so I'm considering buying some rings to hang from my squat rack. Any difference between rings and bars besides difficulty?

>>39166046
they literally taste the same

white rice is the same as eating wonder bread

brown rice master race

>>39166049
no, beer and wine in moderation does not harm your gains. even the chinese oly lifters have a beer or two during weekends, if they can have some you can too.

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How is this for daily protein source?

>4 cups milk, 40g
>1 peanut butter/banana/whey protein shake, 50g
>lentils or beans for dinner, ~20-30g

basically I started lifting around a month ago, but haven't changed my diet. starting to fail reps (failed bench press at 75 lbs on wednesday [on 5th set, just couldn't get it off my chest], and failed a overhead press at 60 lbs today [I pushed it too far behind me and almost fell backwards]), I think my diet might be affecting my growth.

I'd like to go to 150g but I don't think I can physically eat that much in one day. skinnyfat 6'/155 lbs.

The sticky TDEE calculator says I need 2800 calories, should I really be eating 3300 as the sticky says for bulking?

How do I stop myself from crying in public?
I can't control it anymore

>>39165639
Thanks. I don't really know what pump needs but just wanna take better nudes. My abs are pretty decent esp with lighting

I've been eating 3600cals for a month now and havent seen any increase in weight. At 5'8 is my maintence really this high? Could it have anything to do with lack of sleep?

>>39166306
Stop being a girl.

>>39166065
Rings let your body perform naturally rather than being forced into a specific groove.

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I just bought some weight gainer. It says one serving is two scoops. How much liquid should I be using for this? 1 cup?

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>>39166501
Just throw the shill away and make your own, I used to be like you but making your own is way better fampai

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>>39164664
Please help me

>>39166501
you blend the first two scoops with an additional 6 scoops of protein, so that it becomes 8 scoops

>>39166572
I'm not quite ready to leave humanity behind

>>39166501
It should say in the instructions usually 1 cup

>>39166374
Probably lack of sleep yeah.
Or try decreasing protein intake and increase carbs if you want to bulk up. If your protein / fibre ratio is too high you may not be able to absorb the nutrients you need.
Also, many people don't realize they don't really digest dairy well, I was never able to gain weight back when I consumed (too much) dairy.

>>39166569
>ramp up to 70%
Good plan actually. It's only been two weeks, don't worry about your gains.

I have poor sleep most nights, especially nights before I lift. Should I push on and see if the matter resolves itself? Been feeling very stressed and tired lately due to a lot of self criticism, pressure and a mild illness.

>>39166610
Thanks anon.

How long does it take gains to go away?

It's not possible to grow muscle while cutting, so my question is since I'm cutting and doing SL5x5, will I stall really early? While cutting I lost 21 pounds so far and I'm up to a pl8 and a half on my squats. How much higher can I go before I stall? Until I bulk obviously

>>39166742
>It's not possible to grow muscle while cutting

what

>>39166757

What are you taking offense at? He's correct, with the exception of begginers and roiders.

>>39166768
>>39166757
Yeah and I'm still a beginner and seeing babby gains, but I'm just wondering when I should expect to plateau until I bulk

>>39166768
>>39166768
>He's correct, with the exception of begginers and roiders.

He is doing 5x5 SL and doing 1.5 squats he is clearly still at beginner

>>39166809
DON'T TELL ME WHAT TO DO I AM THE AUTISM

>>39166793
Well that is different for everybody. What is your current weight? Most people start stalling a little bit higher than body weight. For me it was about 20kg above my own bodyweight squat when my first stall came.

>>39166828
I'm 164 5'9" squatting 185.

>Inb4 manlet

is bacon good for bulking?

over here bacon is seen as the meme food for strong guys, if you can't do something and another guy can then you can put in money that you'll get to hear "eat more bacon"

yet I've never heard anyone on /fit/ argue to eat more bacon, the only meat I've heard is chicken and steak/ground beef

What's a good weight for a 6'1 guy? I'm 155 now my goal is like 215

>>39166859
From my understanding is if you hit your protein requirement and your calorie mark who cares what you eat

>>39166859
bacon is alot of fat and it's pork. It's also fairly expensive considering protein to $ ratio which makes it a shitty source of broteins.

>>39166866
Define "good" what do you want

how to maintain strength while on a cut?

>>39166966

take in as many protein per calory and lift as many times as possible

>>39166966
roids, stimulants,

>>39166925
A lot of size. Big chest and back, 20inch arms, some thick legs. Generally good aesthetic at low body fat

did I bulk too aggressively?

140 -> 160 in about 2.5 months

Lifts went up about 40-60lbs each in that time

feel like a fat fuck and pants are starting to get too tight, but I don't want to cut already and potentially lose whatever meager strength I have gained

>>39166612
Bump

Does deadlift really helps strengthen grip strength? My deadlifts are going up but my double overhand grip is shitty as ever. How do i strengthen them??

>>39160581
>big cummies
How do the cummies get bigger brah? N-no homo obv

Would zinc citrate get the job done as well? It's more widely available and cheaper.

>>39167137
Rows, weighted dead hangs, direct grip work

>>39167137
How couldn't it? You are gripping a heavy thing, if you want to get better grip keep practicing holding on to heavy things

>>39167093
You wont have lot of size. Big chest and back, 20inch arms, some thick legs at 215 if you are 6'1 you would need to be more like 240 for arms that big

>>39167215
Alright, I didn't really know what to expect

Will creatine actually make me stronger? Will I be able to lift heavier?

>>39159693
Quick! Make your best guess about what this retard is trying to say, assuming no troll

>when I'm lifting should I aim for consistently increasing weight or always have perfect form?

>>39167244
The researchers think so

>>39158144
For cutting, I assume? I'm new but this is my question and situation too so this is what I will try: Decide the net carbs, add 1.5g protein/pound I weigh, the rest in fat to equal up to my TDEE minus 500/600 calorie number. Divide out the calories in each category then check the percentages.

Correction, observation or input welcome.

>>39167244
Creatine causes inracellular growth due to water absorption. Cross-section muscle volume goes up, you have more "pump" leading to more strength. So yes creatine works.

>>39167293
I knew it pumped the muscles up via water but I wasn't sure if that helped strength or just aesthetics. Good to know.

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what do you call that gut this woman has? why do people have this? how can we stop this?

>>39167444
>b&w art on walls
>"red" hair
>gut, clearly doesnt take care of themselves physically
>meme glasses
That guy's getting cucked

>tfw finally up to 150 lbs at 5'11
>everything has gone to my stomach
fuck is this how fat people start out?

Do I weigh my chicken before or after cooking it? Since it's frozen, it weighs a lot more raw.

Would practicing tkd on rest days for say 30-40 minutes a day then going up to an hour be good?
Will I suffer any drawbacks from using a grading pattern book and teaching myself at home?
Really don't want to spend £5 a week per lesson

>>39167291

I'm trying to get 1g protein/pound, but I'm having trouble eating that much food.

and I'm aiming at TDEE minus 1500, but I'm wondering if that's too low.

and since I started stimulants for working out, I've been having trouble eating anywhere near that.

TDEE for me is 2300, today was first day of ECA stack, ate 350 calories today (it's almost 8pm) and did 5 miles on elliptical machine.

I just can't force myself to eat on this stack. How unhealthy was my diet today?

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Hey guys, im a beat-up construction work whos body is in pain and is feeling whooped from the lack of exercise and long work hours.
I started working out again this past Monday doing light BW exercises.

Squat
Widearm Pushup
Vertical leg lifts
Close arm push up
Sit ups
All done 10 reps x 5 reps x 1 rep

This is my terrible babbi routine, please critique.

Is there any good BW for strengthening my lower back?

>>39167836
Test the stack a few more days, add protein shakes, they add ~30g protein per scoop, but you may need to back off that stack strength until you can hit TDEE - 700 or so. Eating under BMR = no good.

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Why are there two AVDs brehs when I've only put in one?

My dick is 7". Is that small?

When do you guys eat oatmeal?

Just for breakfast?

>>39168163
Yeah you'll always wish you were 8

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How do you guys deal with lower back pain?

I fucked my back up a couple months ago and every time I think it's healed fully it comes back.

>>39157204
Should I alternate bent over rows and dumbbell rows?

When bulking is it better to do A thrice a week full body routine or an everyday split routine?

>>39168224
have you gone to a doctor?
that shit shouldn't be hurting for that long

>>39168258
Yeah, I think that's my next move. I'm sure he's just going to tell me to not work out for a while.

Work on my cardio for a while I guess.

What is the optimal number of reps on an average intensity excercise?

>>39168307
not sure what kind of cardio you do but running can also make lower back pain worse. Just something to keep in mind

>can barely do 20 reps with 30 pounds on the chest press.

No wonder I've struggld with push-ups all my life, I've got the upper body strength of a fucking toddler.

How do I fix this shit.

>>39168224
I mean, we could all tell you our own personal rain dance and hoodoo methods. Bridges, elbow levers, and foam rolling worked for me.
You'd probably be better off doing some research and experiments and asking a sports medicine doctor, though.

Are sets of 100+ reps inherently? unhealthy?

>>39166627
you start losing muscle mass after 5 days of not working a muscle. if you're doing alternative lifts/exercises that recruit your quad/hammies you should be ok. plus you have muscle memory so its not like the gains are gone forever. after a 2 week hiatus, you'll get back to where you were after like 2 or 3 sesh's of legs

i went to japan for a month and had no access to weights. i lost some gains, but i was back to where i was after a week or two of jumping back on my routine.

>>39168393
If that's the truth then you probably have several things working against you. Maybe start by looking at your sleep, recovery time, stress, and all the other excercises you're doing. Shitty thing is you probably won't find one easy answer.

I normally shit every 1 or 2 days. I haven't had a shit for about 5 days now, I mean every day or so I pass a coin-sized pellet and I feel a bit bloated but otherwise don't really feel backed up.

What the fuck is going on? I haven't changed my diet or fiber intake. I eat a lot of fiber and drink a lot of water.

>>39168503
Well your diet was already fucked if you only shat once every 2 days, your colon is probably impacted get an enema and learn to eat vegetables

What exactly is happening on recovery day in the Texas method? How does doing light squats on Wednesday help me recover from the squats on Monday?

Sorry Rip, I'm not buying practical programming

>>39168393
Lift weights and bulk. Did you even read the sticky?

>>39168715
The light workout is done in the middle "for maintenance of motor pathways,"

What sort of lifts should a girl be doing to get a decent body and roughly what size weights should the average female be lifting?

I'll try keep this context short and sweet to provide a little insight to me asking this question
>go to gym with buddy for first time
>he doesn't really know what he's doing (I didn't know it at the time though)
>leg day, all this retarded shit; shoulder/back day, more retarded shit, etc, etc
>get lightly injured like three times in about a month
>think, "this shouldn't be happening"
>researched a bunch of shit, read the wiki start to finish, read Starting Strength start to finish
>realised how wrong I was, buddy stopped going to gym anyway so I decided to test new knowledge out and go solo
>focus HEAVILY on form/technique
>start making gains and seeing general strength gains
>wow, turns out Mark Rippetoe actually knows his shit, who would have knew?
>make really good gains over a month or two
>good mates notice, they want in
>good at explaining shit so I break it down for them, make sure they have proper form and mythbust all the bro-memes for them
>they start making good gains and it's kind of rewarding to see you've improved your mates' lives

NOW, I want to be able to do the same sort of thing for a female (the opportunity has sort of come up believe it or not). I know women there's a stigma with women and barbells because they think they'll become instantly HUGE. However, most good routines I have are male focussed and as a result will incorporate more arms and chest than perhaps a female would want. The desirable woman body seems to be as big ass as possible, as big tits as possible and toned (but not huge everything else).

What sort of shit do I need to know to be able to transfer my knowledge of lifting to be applicable for a female? I'm guessing for the big ass part you'd want more than just a low-bar squat. And for toned body they could do standard lifts but not big weights to push the muscles to grow. Thoughts?

>>39168785
I think you should tell her to read SS, depending on her character, or teach her yourself a good starting routine.

>>39168785
I do Texas Method with a few more leg exercises added (just leg press and SL deads), and I don't remember if the routine has rows in it but if so I removed them. It's been going great, good strength gains and aesthetic gains and hasn't made me look manly.

Just put her on a normal "man" routine and add in more leg stuff. TM is great because there's a lot of lower body, and bench for the boob gains.

>>39168797
Like you suggested, I want to teach her a good starting routine but I feel like for the desired female body a standard routine might require a few tweaks.

For example, the big ass would require more than just the standard low-bar squat. And just in general they wouldn't be pushing for max weight with lower reps like a guy usually would in order to build bigger muscles. To keep it toned I'd assume it's like that to a certain point but then once they've built the desired muscle it's more like medium weight with a few more reps, and then a bunch of cardio and clean eating to show it off.

>>39168808
Yeah, I feel like I'm falling for the lifting will make you manly meme even though I pointed it out to begin with.

Just by genetics and gender it means she'll most likely not be able to lift as much in general. Meaning that something I consider a 'medium weight' will probably be a big weight for her and have her struggling for a 6th rep sort of thing. Meaning that she will probably put the same amount of effort in but be building less muscle because lower weight and genetics of females make it harder to gain big muscle anyway.

So what do you think of;

A: squat, bench, leg press, pendlay rows?, dips, (weighted) situps, (weighted) hyperextension and eventually curls and skullcrushers

B: squat, OHP, SL deads, chinups, (weighted) situps, (weighted) hyperextensions and eventually curls and skullcrushers

?

Pretty much what I'm doing atm except added leg press in and switched normal deadlift out for SL deadlift. What do you think?

>>39168808
Just out of curiosity as well (if you don't mind), what's your height/weight, how would you describe your body figure and what are you lifting on most of the standard lifts?

I know everyone's different but I just want to sus out what somewhat of an average female is lifting because at my gym it's rare to see a female pick up any sort of barbell. It's usually straight to the machines or straight to the treadmill.

And are you focussed on constantly moving up in weight on all your lifts? And if so, do you have a point in mind where you'll think, "this looks muscley/toned enough, I'm going to stay around this weight?" I'd assume yes because even as I guy I don't want to get body builder huge. I feel like I'll hit a point where I'll be happy with the muscle I've built and then just keep it consistent.

>>39167444
>>39167444
MODS FOR THE TRIPS
WORKSAFE BOARD FAGGOT
IM AT WORK CUNT
FUCK YOUR SHIT UP

MODS
O
D
S

>>39168913
Don't switch out normal DLs, just add in lighter SL DLs on another day.

For upper body just curls and tricep extensions for the isolations, and OHP and Bench. Some chin ups or pull ups too. I don't even do much for upper body but it grows well. Some women's upper bodies develop really quickly so you can watch for that and adjust accordingly. Same thing with the quads for some reason.

Currently 5'8" and 165 pounds with no muscle tone and a ton of belly fat. Down from 190 a few months back, lost solely from diet change, I'm an office drone/couch potato.

Long-term want to lose what fat I have left and build muscle. Is it better to focus on cardio and lose the excess fat first before I lift or should start lifting and try to do both at once? From what I'm reading they can both work, is this just personal preference?

>>39169013
Yeah, I figured that a girls upper body will quickly get to a point where it's nice enough looking for them and they'll just keep the weight they're currently at to keep the muscle at that point. Especially with OHP, bench, curls, tricep ext, chin ups/pull ups - all contributes to the upper body in one way or another.

And then all the legs/lower body stuff will contribute to the desirable big booty. Do you do any sort of accessory training like situps or hyper/back extensions?

>>39168969
I'm 5'4, 104 lbs. Squats 57.5kg, should get 60kg soon. Bench 30kg, DL 75kg.

Kinda weak, no excuse other than I went through some injuries recently but I really want to get my numbers up. I have a goal of 0.5/1/2/3. I also want to start doing stuff like handstands, flips, gymnastics stuff to feel like a ninja lel.

I love my upper body and it responds extremely quickly to exercise, I had biceps before I even lifted. Lower body, except my quads, responds veeeery slowly, so I have to go all out and do a ton of work to build muscle there. I have to go to hell and back to get legs to lean out.

I hate machines except leg press, don't really do any cardio except if cutting.

I think at one point I'll want to maintain my look, i don't want to be too muscular, I still want to look good in a dress and be feminine, but be able to fuck shit up in the gym.

Current body is like the insta @maryanadvorska but with much thinner arms, goal body is @mironovanastasiia

>>39169093
I do laying leg raises with a small weight, side bends with 10-15kg, sit ups and planks sometimes but usually just he first two. It's enough for my abs with all those compounds.

I do hyperextensions with 20-25kg, it's great for hams and ass. Definitely include them

>>39169022
Both will probably get you the best, quickest results; the key thing is that you need to be doing something.

Before you start lifting set aside an hour or two to thoroughly read through the sticky, take notes if you have to. Then before you even pick a routine, set a few hours a day, every couple of days or even during the week to thoroughly read Starting Strength by Mark Rippetoe. That will bust some myths you've probably acquired, and teach you the proper form and the importance of the proper form.

Then you are ready to pick a routine from the sticky, start simple. It will take you a week or two to get good form but it'll eventually become intuition and you'll barely have to think about it.

Remember, try to only lift with a day of rest in between each lifting day e.g. Mon, Wed, Fri. And once you're comfortable with that and feeling sore but not hurt on your days off, you can add in a jog on Tuesdays and Thursdays. If you can only run 1km to begin with, so be it; the next time you can focus on running 1.5km and so on.

Adding the cardio in will be shit for the first week or two but you'll quickly learn that giving your cardiovascular system it's proper workout will make you recover quicker after a gym day and might even decrease your need for rest between sets, making your lifting sessions more efficient.

The biggest things to remember are you need to be doing something (not just researching and planning to get off your ass). And you need to be consistent with your lifting, running or whatever else you do if you want to see results.

And regarding supplements, you won't really need them providing you have a good, diverse diet. However, if you don't then some protein powder might come in handy. Just remember that roughly the maximum amount of protein you should be intaking daily is: 2 * bodyweight (in kg) = max daily intake of protein p/day (in grams). Too much protein consistently will leech calcium from your bones.

Goodluck

>>39169190
Thanks Anon very helpful.

>>39169156
That's not that weak tbqh. Proportionally you are lifting roughly the same as I am. Your squats are like your bodyweight + 10kg, your bench is just over half your bodyweight and your DL is like 1.5 * your bodyweight; pretty fucking good - you'd smash like 95% of the girls that go to my gym. Good on you for hating the machines as well (minus leg press), too many girls (at my gym at least) seem to be afraid of using any sort of free weight and just stick to the machines and treadmills.

And it might just be my personal preference but I think @maryanadvorska looks better than @mironovanastasiia anyway, but that's just my liking for a bit of thickness over the skinnyness

>>39169165
Yeah, that seems to be more than enough for core work anyway. And doing hyperextensions just make my back feel like 10x better regardless

>>39169267
Well thanks anon, all online calculators tell me I'm still really weak so sometimes I feel really bad lol. I guess I could be stronger if I didn't focus on form so much, but I'm young af so I don't want to break my body. I wish I had a gym buddy but my female friends hate the gym, and all the girls in the gym just come down to check the weights out and leave 1 minute later.

I cycle between wanting to look thin and muscular and a bit "fluffier" like Maryana, but I think ultimately I want to be thin and defined. Dunno it's just my culture that likes really thin women, I want to be elegant

where do you apply cologne and how many sprays?

>>39169297
>online calculators
just judge for yourself
>I could be stronger if I didn't focus on form so much
you wouldn't be strong without proper form though
>but my female friends hate the gym
make new friends
>and all the girls in the gym just come down to check the weights out and leave 1 minute later
offer to help them or ask them to help you to get them to join in
>Dunno it's just my culture that likes really thin women, I want to be elegant
just b urself fäm

bait out pls