QTDDTOT

what should I do for abs guys? I fell for the
abs = low bf% + squats + deadlifts
meme

Why are my cumshots stronger standing up that laying down?

>>39169797
Planks and ab wheel. Leg raises but keep your back pinned to the floor sp you dont give yourself or worsen the pelvic tilt

>>39169797
genetics. low bf% and genetics is literally all you need. if you have beta genetics, you might as well stop lifting

>>39169802
boy your world is about to become a lot bigger:

https://en.m.wikipedia.org/wiki/Gravity

>>39169816
wtf, then how do explain planes

>8th cup of coffe
>have only eaten oatmeal and bananas and ducolax last 4 days
>not even a sound from my stomach

>>39169809
Are planks really that good in building mass? They're isometric after all...

>>39169859
Why do you take du(l)colax?

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>>39169840
take it slow brotha, don't strain it too much.

Is it possible that shin splints can be caused/worsened by either squats or deadlifts? I've been told that my knee buckles in during deadlifts a lot, and I got some hellish shin splints after deadlifts yesterday, even though I haven't ran in some days.

>>39169913
Shin splints no but pain in your tibalias anterior yes

I am on psmf and did a refeed today but went a bit overboard, is it okay if I count it as a free meal too? I mean I do get 2 free meals a week and it evens out.

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behind the neck/front lat pulldowns, whats the difference?

So I've been lifting for 6 month now and thinking about changing my program (Phrak's GSLP)
I want to hear your opinion on:
1)Coolcicada's PPL
2)Candito linear program
Thanks a lot

If my dick is 10x13 cm at 28% bf, can it grow?

>>39170110
But it's not the tibialias anterior. I feel it in the exact same place as my shin splints. Also, knee buckling when running/jumping was one of the causes of my shin splints, so I thought knee buckling under 4pl8 deads might have some effect as well.
Any thoughts?

if it is that i lift the weights how much is it should it be when its supposed to be less than? can anyone help?

When calculating my TDEE, what do I put as my activity level if I have completely sedentary lifestyle except for the 2-3 hours workouts I do 3x a week?

>>39170514
Just try lifting it as much as it is when it's supposed to be, and see if the difference is noticeable.

>>39170514
>>39170605
da fak

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>>39170514
>>39170605

>>39170514
if it is less than it is supposed to be should be so that it is not enough than how it is. I hope this helped

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>>39170514
>>39170605
>>39170724

>>39170514
>>39170605
>>39170724
Is this the new meme?

>>39170752
yeah its come up on the last 3 qtddtots

For a few months now I've been doing the following routine based on the advice of a fitness instructor:
>Bench press
>Lat pulldown
>Squats
>Seated row
>Shoulder press
>Leg press

Does this cover everything or are there muscles I'm neglecting?

As a newbie to pushups, if I'm not getting DOMS is my form possibly bad or I should increase the difficulty?

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What is best: sitting or standing when doing OH-Triceps-Extensions, Bicep-Curls and Shoulder-Press with dumbbells ?

>>39170498
bump

How do you do inclined bench press at home without an angled bench?

>>39170549
There's a tdee calculator that includes number of days you work out and how long per session. Google tdee calculator. It should be one of the results.

>>39170294
please guys

>>39170799
Well if you're just starting out those exercises already hit the major muscle groups.

>>39170821
Curls sitting is definitely better if you don't want to cheat. It's easier to swing your body while standing.
Vice versa for ohp because you might lean on the bench to help you get the weight up thus I prefer standing OHP to ensure correct form.
Triceps extension I don't know because I don't do that. I only do rope pull down and dips lol

At the end of september I got tired of being fat and started cutting. At that time I was 83 kg at 5"10. Right now I am 76 kg. I feel like I should keep losing more weight but not sure how much. Or should I just start lifting right now.

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>>39170294
>>39170880
Depends on how many times per day you wanna lift bro. If you got time for x6 a week then why not PPL. It would be good for aesthetics too.
If you only got time for x4 then Candito's is great. There's a lot of review on his programs. Candito clearly knows his shit. I prefer his strength + control program btw. If you chose Candito's then you'll probably feel like the 1 set of OHP isn't enough but you need to remember he's a powerlifter so he don't care about ohp. Add lateral raises if you want.

Another good 4 day split you can consider is Carrionlust's Push / Pull. Pic related. I only do 2x5 deadlift though. Coming from SS 5x5 is way too fucking much. Soon I'll make it 3x5.

>>39170936
Thanks a lot man, reallly appreciate it

Can I lift with a headache or should i skip today? also, would I be able to make gains with 2 days a week lifting someweeks?

>>39171022
>headache
take 1g paracetamol, 2 pills of 500mg
>2 days a week some weeks
that might be alright as long as you hit all muscle groups and you hit them HARD

so i got a shoulder injury guys.
im on a ppl routine so do you think i can still do pull?
ofc i can still do legs

lifting for 2 months and noticing a lot of progress. however, 2 weeks ago I started a 400 cal deficit (eating 1500, 180lbs 22%bf). I was told many times on here that this was ok because beginners can get strong even with a deficit, just by fixing form and stuff.

however, I'm no longer able to increase my lifts. I'm staying the same (benching 115). however, I'm at least not decreasing, for I started at 60lbs

my current goal is just to get around 18%bf and be about 175lbs.

should I just keep doing this and accept my lifts will stay the same until I'm done cutting? or am I just wasting time by lifting without improving?

>>39171192
anon, being strong depends more (to an extend ofc) on your cns being able to activate your musclefibres.
i would say keep at it, if you cant increase right now, you will be later when you are done cutting.
for now though, i would advise you to "cut" at maintenance, it sounds stupid, but if you are at maintenance and you lift, you are still in a deficit because of the calorie expendature.

you will make it

One arm is somewhat bigger than the other
Will curls and lateral kickbacks suffice?

I'm a noob and still having quick gains.

let's say I try to bench 5 reps of 150lbs, but I fail on the 4th rep of the final set. should I just try the same thing next time, assuming that failed work out made me stronger, and thus, able to do it next time? or do I back down and try more reps of 145lbs

>>39171303
just do 150 until u can hit 5 reps

What is the fastest way to improve your vo2max/lung capacity?

>>39171491
sprinting

So I'm starting SL5x5 and i'm trying to stay in the gym habit, is there any exercise I can do on rest days?

>>39171531
Cardio?

>>39169913
>>39170498
another bump

/fit/, be honest

what will happen and what will i look like if i dont do isolated abs and biceps?

is it a meme or actually reliable

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how many cals is too many cals for a cheat meal? I'm currently cutting at 1500cals, but want a 1700 cal meal today (pic related).

could I just have this and a protein shake for the day, giving me 2k cals for the day? or is there a better way of handling this?

bonus info - my maintenance is 2k, I'm 185lbs 5'11 but 22%bf, I lifted today but will not tomorrow

>>39171796

im almost like you. im 5'10 and used to be 162 lbs last month. im now 152 lbs. on a 500 deficit. 700 is a good day. some times i dont get enough protein.

500 deficit is ok

>>39171763
if not, you will just look big with no arms and no ab definition, simple as that.
see it this way
isolation is for aesthetics, mainly.
compound is for getting stronger and bigger, i.e. the sport of lifting

>>39171796
5'9 145 here.
i cut from 165.
well, i fast every sunday, on cut or not.
this way it doesnt really matter if it slips a day.
i am curious though if this one day of fasting will have any effect on my gains

>>39171820
>>39171763
oh yeah, and one thing more, if you dont isolate or at least train biceps in some way, you may experience an injury due to over stimulation of triceps and under stimulation of biceps

When using symetric strength; while inputting rep amounts do you guys
A) put in the max amount of reps you can do at 95-100% max for 1 set

Or

B) put in what ever you do in your routine Eg. 5x5/3x5/3xq2 etc etc

>>39169787
Lately I've been going out more but it's usually at places that serve alcohol. I stick to just one drink of soda water and vodka as I usually wake up early and hit the gym.

My question is if I am enjoying this drink once a week how will it impact my progress at the gym and my gains?

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Would an ABCABCx split like:

Chest + Tris
Back + Bis
Legs + Shoulders

be better for me than PPL because you are not hitting chest and shoulders on the same day?

If I OHP first I can't go very heavy on bench and visa versa.

>>39171816
>>39171831
wait, what's the answer to my question? how many cals is too many for a cheat meal? and should I make it the only meal I eat today?

I've been having issues with my pullups for a while now. I used to be able to do 3x8 pullups with 10kg/22lbs added, but now I can barely do 4x8 nonweighted. What could be the reason for that?

For information, I do deadlifts before doing pullups, so that could affect them, but it seems weird that it would have that much of an impact.

All other lifts are progressing, so it's not a general problem.

>>39171908
one single drink wont do you anything anon, and not the least when its vodka

>>39172032
no definit answer, depends on how many you will allow yourself to eat.
look at it this way, to put on one pound you would have to feed your body 1500kcals over your TDEE (if you was to put on one pound ever single day)
therefore, if you eat 1500kcals over what you are allow, you are gonna put on one pound, give or take.

i would say 1500kcals is okay for one meal, and i wouldnt advise you to skip any other meals of the day, just be mindfull going into the coming week that you cannot cheat

if I'm doing multiple shoulder exercises and multiple chest and back exercises in one workout, should I do do each muscle group before moving on to the next?

ex. do I do shoulder lift 1, shoulder lift 2, then chest lift 1, chest lift 2? I'm instead doing shoulder 1, chest 1, shoulder 2, chest 2, so I can relax muscles in between

I haven't been to the gym in a week because of illness

Did I lose gains or am I fine?

>>39172052
would have suggest sleep or food, but since other lifts are going fine i dont think that is the problem.
just keep at it anon, maybe your back and arms are just a little tired at the moment, it will go away

>>39172066
generally it takes the muscle about a week to recover fully, so i would say you are fine

>>39172064
When it's shoulder and chest, I'd split them up, since many exercises for either will hit both of those muscle groups. If it's antagonist muscles, you can switch between them, such as chest lift 1, back lift 1, chest lift 2, back lift 2 etc.

>>39172066
Depends how you've been eating.

Is body recomp a meme or is it worth doing? i.e. staying at same bw/mass while converting fat:muscle ratio

>>39172060
Thanks anon for the response to my alcohol question.

>>39172125
simple answer, not a meme

Parents accidentally bought soy protein isolate instead of the normal
I have to eat it
How badly will it fuck up my test levels? What can I do to counteract this?

>>39172255
first of all, why do your parents buy you protein?
second of all, IT DOES NOT LOWER TEST
you fucking imbecile.
i drank it for 1 month because i was vegan at the time
>come at me with the memes
it didnt hinder my muscle growth, it didnt give me tits, it didnt give me huge hips.
it doesnt fucking matter dude

>>39172300
Good, I have a kilo to get through
>calling others imbeciles in a QTDDTOT thread

How to push forward when stalling? My lats pull down has been stuck on 55Kg x 12 and I can't complete 12 reps of higher weights. What do - lift more weight with less reps, and keep that weight until I can do it for 12 again?

>>39172300
>>39172255
u both prolly have shit physiques so who on earth would care srs.

>>39172354
sorry i was rude.
its just that the soy meme has got way out of hand

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How long should it take a skelly to hit the 1/2/3/4 meme of he trains reasonably intelligently?

>>39169787

If I do deadlifts, face pulls and shrugs on my pull day is that too much trap work?

Idk how much cable rows involve the traps but I do them as well.

>>39172361
plz.

>>39172361
>How to push forward when stalling?
Eat more.

If SS is a meme what program should I do? Skelly here (6'1, 74kg)

>>39169787

Is 4:3 a good pull to push ratio?

>>39169787

Legs isn't a priority for me now. Should I even train them?

I still have a relatively skinny upper body, and my legs are naturally big-ish. Should I wait until my upper body gets bigger?

>>39172534
depends, do you tend to shrug your shoulders when doing rows?
gotta keep those shoulders nice and tucked down

>>39172624

This is my leg routine that I do once a week btw:

Squats 3x8-10
Leg Press 3x8-10
RDL 3x12

>>39172599
i would think so yeah.
i did 6:5 push and it fucked my shoulder up, so for the next couple of weeks i can only do pulls
:)
just end me

>>39172639
this is fine, i only do legs once a week as well

>>39172627

So if I keep my shoulders tucked then is it still too much trap work with all the other exercises?

>>39169787
is it normal to feel the shoulders during cable crossovers?
I bench 90kg with perfect form yet I went for lightweright with this lil things since it was my second time performing them and my left shoulder was sore as fuck, felt the left pec working too but the right shoulder and pec felt dead.

what did I do wrong? I put the cables as high as possible, grabbed from and pushed forward, having my torso leaned a bit and my left leg forward as in a kind of lunge position

>>39172640

4:3 and 6:5 doesn't seem that different though

>>39172565
More weight is not what I need right now.

>>39172670
difference is that you have one more pull than push, i had one more push than pull.
and my pulls were pretty weak already compared to my pushes, so theres that

I have to eat 3300 calories a day for a slow bulk. If I eat 5000 calories one day but only 1600 the next day am I still on track or do I need to keep my diet more strict?

>>39172680

Ohhhhh thanks

>>39172658
i know where you are coming from anon, i feel the same way.
try to bend your elbow just a little bit next time and see if this makes your pec do more work, helped a bit for me

Should I be eating at maintenance if I want to get rid of excess body fat through lifting or undercut it?

Have high body fat percentage (25%+) after slimming down to a somewhat normal weight, but will lifting help to reduce it if I don't eat enough to develop muscle mass?

If my bent over db row is stronger than my bench ever so slightly, should I drop rows to twice a week, given I bench/row/lunge every session.

>>39172693
np and take care, you dont want to hurt that shoulder.

>inb4 life story
i hurt my shoulder doing benches, i put a little more weight on the bar than what i should have if i had followed my fucking progression scheme.
fucking ego, leave it at the door

>>39172698
will try

it was worth though, looking at the mirror and seeing the chest ripping itself off was amazing

I already made great gains by just benching, inc dbb bench and dips but I wonder if it would be fine if I added this one too

>>39172704
being this>>39172712 anon, i would say that maybe you should, it wouldnt surprise me if you could get injured due to muscle imbalance.

Maybe stupid but I just started and wondering how I should be eating, 176cm and 69kg. I wanna lose some fat and get stronger at the same time. I currently eat at a calorie deficit, that's cool, right?

>>39172736
i only do flat bench and cable co.
my chest is severly overdeveloped compared to the rest of my body though, so dont really know.
i would say you are fine with the exercises you already do, but if you can handle it, go for it

has anyone ever bought supplements from crazy bulk? I'm trying to find reviews for their product but I can't find anything solid.

>inb4 they fell for the meme

>>39169787

Should I take creatine?

I've been lifting for about 9 months with some good results, and I usually take a protein shake post-workout.

>>39172815
i have never trained without, so i cant say.
but what i can say is that when i started i propelled pretty quickly, dont know if it has any correlation

>>39172815
It's up to you. If AND ONLY IF you have a genetic predisposition to baldness creatine may speed up the recession of your hairline. If you don't, there's no reason not to take it. It's one of the few supplements that basically everyone agrees does its job. Take 5g a day if you do, don't be fooled into thinking you need to do a 20g a day loading phase. Timing of ingestion doesn't matter, but consistency does.

Am I fucking stupid for always squatting ass to the grass?

I never leave my squats halfway and during 8 months of lifting I have had no issues with this.

Should I do the "horizontal" squat sometimes?

I just don't see any point to it though.

>>39172929
If you're concerned about it hen switch it up every session or so. As long as you're making progress thought and not perpetually stalling there's no issue.

>>39172929
>>39172929
Im also worried about permanent ATG

now I just break paralel and go up instead of touching with my balls in the ground

>>39169787
are refeed days good? I've been cutting for about 2 months and my weight loss has plateaued, and I was wondering if a couple of days of eating at maintenance would be beneficial?

>>39172354
saw you in another thread

i actually have wide hips and gyno

but i think it's because of drinking soy products when i was growing up

be careful

>>39173115
>couple of days of eating at maintenance
Technically if you are not losing weight you're eating at maintenance. However, due to dieting your maintenance has lowered and your body burns less energy than before, but yeah eating at a surplus once in a time could help prevent this. Also throwing in cardio would help a ton, I don't know if you are doing some at the moment.

>>39172684
You would still be on track, but you shouldn't make a habit of doing that. Keep it consistent.

>>39172762
Noob gains will get you some strength even though you're eating at a deficit, so yeah, keep doing that. Switch to a slight surplus when you think your bodyfat percentage is low enough.

>>39172929
>>39172983
If you have no issues with it, there's really no reason to not squat ATG. Just keep doing what you're doing.

>>39169913
>>39170498
final bump

I started nofap a few minutes ago. If I hang on to it, when will I lose my virginity?

Should I be using wraps for my knees? Oldie at the gym says he's had five knee surgeries and wishes he had used them.

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Can you rate my routine? Add or subtract something?
Lifts are (in kg) for 5: 47.5/75/110/145

And it's AxBxAxBxA....

>>39174337
maybe seated bent over rows, gotta hit that rear delt

>>39174095
Is that a serious question? Because that's not how it works.

>>39174118
Depends how heavy you lift.

>>39174337
My first impression is that you have too many push exercises, compared to pull exercises. Do you alternate rows and chins on B, or do you do both?

>>39174420
>Depends how heavy you lift.
Nah, it doesn't.

>>39174436
Yes, it does. Wrapping your knees is pointless if you're squatting, say, 80kg. It's a much different thing if he's squatting 200kg.

>>39174459
Sure, but that doesn't mean that if you squat heavy you always should use wraps.

I'm doing greyskull lp with a couple accessories (tricep pulldown, lateral raises, lat pulldowns, chest flyes)

I've noticed my rear delts aren't coming in as much as my front, should I add an accessory for it, or are presses good enough?

Any 3 day per week routine for volume?

>>39174487
True, there's an individual component to it as well. But generally, the heavier you squat, the higher the risk, and wraps help lower that risk when you go heavy.

>>39174505
Aren't you doing any row exercises?

What do I do once I hit 1pl8 on >weighted dips and chin ups? Do I just stack the pl8s on the belt?

>>39174521
GSLP (/fit/ variant)

>>39174531
Yes.

>>39174387
wtf is that? the one where you put your knee and hand on the bench and pull from the floor?

>>39174420
>Do you alternate rows and chins on B, or do you do both?
alternate them

Maybe I could just move one of them up to A and do them on both? And then do the seated row other anon suggested on top of chins for dat der extra pull?
Or what do you suggest?

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>>39174529
following that + the accessories I've listed. Phrak's variant does rows instead of curls, is that considered better?

I have spent the last 2 years getting fit. Have gone from 206lbs at 6' to 174lbs, fairly aesthetic. I spend more time with my friends, I'm about to earn a degree debt-free, I'm sleeping 8hours/day, I eat well.

Why do I still hate myself. I should be happy, I'm doing everything right.

>>39174535
Details please?

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>>39174557
>wtf is that? the one where you put your knee and hand on the bench and pull from the floor?
Not him, but no, seated bent over rows are pic related.

I'd move rows up to A, myself. If you find it to be too much, you could also consider switching to a different kind of split.

And yes, definitely add bent over rows. Standing or seated is up to you.

>>39174574
Isn't Greyskull a beginner program? Curls seem kind of superfluous if you're a beginner. You need some kind of row movement to hit your rear delts properly. Standard bent over rows, bent over dumbbell rows, cable rows, take your pick. Just do one of them.

PHAT + Extra Accessories (1/3)
Day 1: Upper Body Power Day
Please help me fix my routine. I never feel tired at the end. Natty btw. 150lbs 5'10'' lifting for 2 yrs
Pulling Power Movement: Bent over rows
DB Rows
Assistance Pulling movement: Weighted Pull ups
Auxiliary Pulling movement: Rack chins
Pressing Power Movement: Flat dumbbell presses
Assistance pressing movement: Weighted dips
Assistance pressing movement: Seated dumbbell shoulder presses
Auxiliary curling movement: Bicep Curls
Auxiliary extension movement: Skull crushers
BB Standing Shoulder Press

Day 2: Lower Body Power Day

Pressing Power Movement: Squats
Sumo Deads
lying leg curls
Planks & Crunches

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>>39174623

>>39174687
(2/3)
Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day

Bent over rows
Weighted Chin-ups
Seated cable row
DB Shrugs
Close grip pulldowns
Seated dumbbell presses
Upright rows
Side lateral raises
OHP
DB Rows

Day 5: Lower Body Hypertrophy Day

Lower Body Power
Squats
Sumo Deads
Leg presses
Lying leg curls
Abs

>>39174702
(3/3)
Day 6: Chest and Arms Hypertrophy Day

Flat dumbbell presses
Incline dumbbell presses
Close Grip Bench
Incline cable flyes
DB curls
Hammer Curls
Skullcrushers
Dumbbell concentration curls
BB curls
Seated tricep extension with cambered bar
Cable pressdowns with rope attachment
Cable kickbacks
21's until failure
***(Please help me shorten my arm workouts)

Day 7: Rest

How do I know if I am done working out? When I follow a program, I feel like I have too much energy at the end. That's including accessories I throw in at the end.

>>39174688
Thanks a lot

>Is it bad to do chin-ups every day?

I can do 2 but want to get to at least 5 before the end of November, giving me about five training weeks to work with. Would it be more efficient to do them every single day or five times a week with two rest days?

>>39174529
I assume with risk you mean risk to damage of the passive structures of the knee.

How do wraps lower the risk?
Yes, the reduce the knee extension demands, but that also lowers how much the quads are getting worked.
So wraps allow for higher weights, but don't let your quads get worked more.
What's the advantage of using higher weights if the targetted musculature doesn't get worked more?

>>39174748
When the workout is finished.

Shit's supposed to be easy when you're doing lightweight, but when you get to heavy weights you'll fatigue faster.

Is there any good sub for back extensions?

>>39169889
this is somewhat correct you know?

>>39174810
Supermans are probably your best bet, though it's not that much better.

>tfw slight shoulder pain in right shoulder from benching
;_; what do guys? Is it from lifting shoulders off the bench when I bench?

I'm going to max BP tomorrow.

How should I do my pulling accessories? Stick to just light rows/pulldowns and curls? Or will a hard pull session realistically not affect BP tomorrow?

>>39169816
HOLY SHIT IT'S NOT MAGIC

WHAT THE FUCK

>>39174858
>Is it from lifting shoulders off the bench when I bench?
You're not supposed to be doing that anyway. Dig your traps into the bench and keep your shoulders down.

Other than that, keep the bar's path at about nipple length and don't go lower than 90 degree flexion on the elbow during the eccentric.

>>39174687
What's your lifting stats

>>39174801
So I should finish the routine then leave? I feel like I can't go heavy enough to tire me out without sacrificing form.

>>39170290
Behind the neck kills your rotator cuffs while front of the neck doesn't.

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>>39174858
Deload and work on getting your form right while the pain goes away. Dave Tate has good videos on bench form

How come I can squat around 1pl8 but can barely lunge with 8kg dumbbells? I tried to replace squats with lunges to work my way up on them and could barely do 25 bw ones

>>39174899
I don't know your level of fitness or what program you're using, so I'm using general assumptions.

Practice form while moving up progressively. When the weights get heavier you shouldn't be able to keep your stamina as well as you do now.

>>39171192
Keep cutting. You will get stronger, but a lot slower. Make sure you are getting a shit load of protein, because at that low calories you are going to need a high protein diet to continue making some gains.

>>39172466
Vague question. How much exactly do you weigh? How long are your limbs? etc.

I would say a year/a year and a half But you have to be super consistent with eating a fuckload every single day.

>>39174885
i'll try that. I usually aim for the nipple, as well. My grip isn't the widest, but I could narrow it more which could help...but I think it's the shoulders not staying back.

>deloading
pls no. I finally hit 2pl8 for working reps ;_; I will watch that guy's videos

>>39174934
>Squats use both legs, giving you more muscle to draw strength from. Lunges use one leg at a time.
>Unless you're squatting ass-to-grass, your lunges are going to suffer because of the lack of glute strength.
>With squats you're stationary. With lunges you're moving back and forth.

>>39174899
Yes.

Doing too much accessory work because "you don't feel tired" only hinders your strength progression.

Once you're moving heavy weight, you'll feel spent just from doing the main lifts. This isn't to say that you shouldn't do accessories at all, but keep it simple, and focus on your main lifts (unless you're roided)

>>39174789

Any input would be nice. ;_;

>>39174888
Novice-tier. I did a bro-split for most of my time, but recently I've begun focusing on more compounds. I've been told that I look aesthetic (big arms, back, almost a 6-pack), and don't want to sacrifice my arms gains on a cut. I am looking to train more for hypertrophy than strength. I also feel joint pain when I go heavy enough on lifts to physically tire me out, esp compounds. I'd be considered a beginner by strength standards, but I'm past the point where I'll benefit off of noob-gains and feel like beginner routines geared towards strength (SS,SL, GSLP) aren't taxing enough/don't focus on body parts I want or feel are lagging.

>>39171969
What I do on my PPL is rotate between OHP first, and bench first on each the two pull days. The reason you can't go as heavy after one or the other is because the bench to an extent uses some shoulder muscle and vice versa.

I'm starting to get headaches when doing lat pulldowns and chest flies, am I dying or is it just something to do with pressure on the neck/upper back?

>>39174974
>>39174935
Thanks for the advice, brehs. I'm focusing more on form than ever since I started lifting around 2 years ago. How many accessories are enough?
I was only able to put mass on my arms by working them almost obsessively, and don't want to lose the muscle I managed to put on them. I end up doing bi/tri accessories for days because I don't "feel" it there (literally 5 different exercises for each )

>>39172929
If you enjoy it more then don't fucking stop. I don't personally, but if some cunt tells you it's stupid ignore him.

>>39174946
Congrats on 2pl8, but if your form is bad enough to put pain in your shoulder, you should lower weight (maybe not full deload, but definitely not anything more than RPE 8) until it's gone

>>39174986
>I'd be considered a beginner by strength standards, but I'm past the point where I'll benefit off of noob-gains and feel like beginner routines geared towards strength (SS,SL, GSLP) aren't taxing enough/don't focus on body parts I want or feel are lagging.

I can tell you won't listen, but I'll respond so that anyone considering doing what you're doing won't make the same mistake.

The way you get big is with progressive overload. PHAT is not designed with any type of progress in mind. If you're 5'10, 150lbs with beginner stats, you definitely look small as fuck, and any "aesthetic" look that you have is a product of low bf%, not having actual size.

Linear progression programs can easily be used until 1/2/3/4, which strengthstandards considers "advanced" or at least high intermediate. But in reality, anyone can milk linear gains until that point, and that's really the cutoff between beginner and intermediate IMO. Having beginner stats on strengthstandards after 2 years is honestly abysmal, and it's really impossible to look good at that height/weight with bad lifts.

Your "arm gains" are likely just a pump. Do your arms shrink considerably after a week away from the gym? (I would bet my ass that they do) That means you're not actually putting muscle on, and it's just glycogen/blood that gives that temporary "full" look.

It's fine to have aesthetic goals, but you put on size with progressive overload, and the best tool for that are the big compounds. Get stronger with GSLP or SS and get more out of your workouts instead of hindering your progress with shitty accessories.

>>39174789
its not "bad" it's obviously inefficient as other exercises could get you to your goal faster. If you can only do 2 it will be more beneficial working on accessories that will work the muscle groups required. E.g. Pull downs and assisted chin-ups.

I highly recommend using the assisted pull up machine and doing chin-ups on it, so that you can at least do 6+ on it. Doings sets of 2s isn't the fastest way to get to 5.

A huge number of guides seem to do about 3 to 6 sets for each muscle

Is this because they are treating people like average joe's who cant spend all day in the gym, or is it actually best to only do a small number of sets? Iv been doing 10 sets for each muscle and iv been noticing gains, but I wonder if its overkill.

>>39175211
I've incorporated negative chins and pronated-grip lat pulldowns already. I was mainly wondering if it's a good idea to hit those exercises 5+ times a week.

>>39175047
Well I cant give you any real medical advice but I get head pains while moving my head if im fairly dehydrated. Maybe try drinking more before and during your workout.

>>39175258
Everything is OK when you're doing baby weights. You'll see why it's 3-6 sets typically when you get to heavy shit.

Been lifting consistently for a few months now and lately have developed some forearm pain. My lifts are still going up and I hit 2.5pl8 bench and 155lbs on OHP. Forearm pain is like a 5/10 when doing the first few reps of these exercises though. Curls are almost out of the question since they hurt so much. Tried taking a week off and icing them and massaging. Came back this week, pain seems to have gone up. Not sure what to do.

>>39175300
Out of curiosity what would you say is out of baby weights?

>>39175357
Standard 1/2/3/4.

>>39175353
Sounds like tendon pain, but I'm not a medical professional. See a physio, or if you can't, take a deload until it's gone.

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What sort of routine should I do to get the sort of thick physique like Klokov? Is it just compounds 4 lyfe?

>>39175258
Depends on the rep range and intensity.

I'm a big fan of doing 10 sets of 2-3 at RPE 9-10 but 10 sets of 5 is really unnecessary IMO.

>>39174557
oops sorry, i meant seated bent over raises
>stupid me
>>39174655
what this guy said

>>39175463
i think so yeah

>>39175463
Be born a bear

if i drink protein whey is that natty or what the fuck is natty really like only real food??
if i drink protein whey is that natty or what the fuck is natty really like only real food??if i drink protein whey is that natty or what the fuck is natty really like only real food??

>>39175258
if you mean 10 sets for each exercise that is fucking insane.

if you mean 10 exercises, that sounds like a bit excessive and it would also take a long time.
i like doing 5 exercises +-2. with 2 of those 5 being heavy compound and the others being lighter iso exercises at around 12 reps

>>39175511
natty is anything that is legal in a bodybuilding contest.
so whey is definitely natty

>>39175529
No whey, fur reel?

>>39175291
>>39175295
>>39175300
>>39175353
>>39175357
>>39175368
>>39175397
>>39175463
>>39175482
>>39175483
>>39175499
>>39175504

What is really natty like nothing but real food?
Can i call myself natty if i drink whey protein?

>>39175541
You're not natty unless you catch, kill, and cook the animal yourself, and the veg of course. Otherwise you'll injesting preservitives which are def not natty.

>>39175482
Im a big fan of RPE 9-10 as well, and its how iv been doing all my sets so far

I guess ill just keep at it and slow down if it becomes a problem, I suspect the chance of overtraining for a noob is next to zero anyway.

>>39175555
fuck me quads

>>39175567
N-no homo, right?

>>39175555
>You're not natty unless you catch, kill, and cook the animal yourself, and the veg of course.
You're not natty unless you physically combined the protons, electrons and neutrons to create the nutrients you need to survive

>>39175589
dude... homo faggots etc are not even words in my head like i just read this stuff i dont even trully believe its a real thing. This is how far im from your cancer the world is a community shit....

>>39175463
fucking a klokov is god tier

I often hear people here saying that peanut butter is good for bulking. I have never eaten peanut butter in my life before, so i am not sure how i should eat it? Pure? Or should i do it in my protein shake, although i think it doesn't fit with my chocolate-banana flavor whey.

So i think pure is the best choice, right?

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First time posting myself. I had never lifted until 10 months ago. I was focusing on form, mind muscle connections, coordination, balance for the first couple months (couldn't even squat my body weight).
My numbers are now (lbs)
Squat: 170
Dead: 200
Bench: 145
I'm 5'11" and 190lbs. Recently switched to greyskull and started tracking my macros. (Lost 25lbs since then)
Now my questions are, what bf% do I look like? Should I keep cutting at ~500 calorie deficit, or try and lean bulk?
Also when you guys are planning your meals, how much protein do you allot for all the spiders you eat while sleeping?
Also critique my body, I could use it.

>>39175663
Why have it on some toasted white bread of course.

White bread is the best. Supermarket bought. Also dont forget some butter.

How do I stop high bar and front squats being so painful on my traps/delts?

I always low bar squat because of the pain so I can't squat more than 2.5pl8 high bar or 2pl8 front because of how much discomfort it causes.

>>39175684
keep doing it because remember how it used to hurt when you first started low-bar?

it goes away

also make sure your whole upperbody is tight

>>39175663
It definitely would go well with your shake man, that shit sounds delicious

>>39175708
It never hurt even slightly when I did low bar, which is why I always squatted low bar.

Should it have hurt?

>>39175560
I was only referring to the big compounds btw.

Don't do 10 sets of curls (or any isolation), you'll be wasting your time.

>>39175668
wait so you have been working out for 10 months.... i mean you say lifrting for how long?

my god noob if i had your body i would change it in 3 weeks

idiot work out for 2 hours or more you piece of shit its called WORKING OUT noob NNOOOOOB

>>39175663
listen to >>39175715
Chocolate-peanut butter-banana sounds delicious

>>39175663
You can eat it straight out of the jar.

Also, try a peanut butter and tuna sandwich sometime. Maximum protein.

>>39175668
keep going bro, you will make it.
i would say keep cutting until you are around 180 or so and then go on a lean bulk at 300kcal surplus.

>>39175744
>Don't do 10 sets of curls (or any isolation), you'll be wasting your time.
Woops.

The more you know.

>>39175668
Losing 25 lbs in 10 months is pretty good. How are you progressing with GSLP and a deficit?

If you're stalling, and you really, really want to progress, then make the deficit smaller or eat maintenance.

If your goal is to cut hard before bulking, then keep cutting.

Any bf% is pretty difficult with your physique, but you're 22% or higher.

>Also when you guys are planning your meals, how much protein do you allot for all the spiders you eat while sleeping?
fuking kek'd

>>39175761
So you're saying I have a good starting base? I will kick up the intensity after my shoulder finishes healing up. Thanks anon!

>>39175819
I started during the first week of September. My progression has been
Squats 140 > 170
Deads 185 > 200
Bench 130 > 140
Hurt my shoulder because bad form left the rack on flat bench. So my gains are minimal there.
I'll keep cutting then since my noob gains are still in effect at a deficit

>>39175896
Off the rack*

>>39175896
pretty good, especially considering you're on a cut.

Keep at it.

wtf is wrong with my squat https://youtu.be/v2nzCV_ZnFI

this buff black dude at my gym sometimes asks me to "lift him off" when he's doing decline bench

I just help him lift the bar off the rack then stand there. it's usually very heavy and I don't think I even really help. our hands sometimes touch. I also awkwardly take a half step back and just stand there and watch his whole set, in case he needs spotted or something. I don't touch it when he's done with the set

am I doing this right?

Might be a stupid question, but when you're cutting does it negatively affect your strength/hypertrophy progress, assuming you still get enough protein etc.? If I eat at a deficit should I expect slower progress / stalling?

>>39176096
looks ok to me, side view would be nice though.

you're going a little too fast

I used to lift for almost a year, then I had to stop because of school and work and shit for like 4 months and now I am at the beginning again.
But due to my shedule, I starded swimming for hour and half twice a week and lifting once.

So, is it possible to have gains by lifting once a week and swimming twice?

>>39169809
You need the pelvic tilt to hit the abs, focus on bending your spine if you want it for abs

>>39170290
Light strain on the rotator cuff but not dangerous if you have healthy shoulders. I can feel my lats and traps way more infront and you have a better and longer rom, so theres 0 reason to do behind the neck

>>39176096
no back control at all

>>39176158
this question is bad and you should feel bad.

How do I get /fit/ when I'm poor as fuck?
I can't afford a $40/mo gym membership and I don't have a garage to fill with weights because I live in a tiny apartment.

>>39169787
How long do I have to take creatine? Do I pretend like it's a multivitamin or dietary supplement and keep shelling out for the shit forever?

>>39176158
>>39176330
I'm new to /fit/ and I need to learn this.

I've fallen for some sort of "eat big to get big" diet. I'm on SL after around 6 months of PPL as I've decided strength is what I want. But I've realised that when I was running PPL, I was cutting and eating clean and went from 107kg to 88 or so. Now I'm still hovering 88kg while doing SL, strength gains are definitely happening but I'm eating like a fat piece of shit - just wondering what sort of diet people use for strength training? Just clean eating at/slightly above maintainance? I cannot allow myself to return to a natty fatty

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How heavy is this? 0.2 kg?

>>39176158
I'm 3 months in and went from linear to progression to completely stalling while cutting. I was told that this was normal. if your strength isn't DECREASING, then you're not losing muscle mass. if it is decreasing, keep the deficit but eat more cals

Is it worse for your cheat day to be a rest day?

Is there protein in my farts?

>>39176399
It does unless you're new. You won't see the same progress on a cut, and more than likely you'll get a bit weaker.

>>39176522
Not enough to matter in any lift.

>>39176626
thank you for your useless comment

>>39176623
>>39176535
Well fuck me sideways that explains why I'm stuck on my lifts for several weeks, I recently started cutting not knowing what to expect. I guess there's nothing I can do about it now, just go on with my cut until it's over and in the meantime -- what, keep the same weights? Or try to push forward anyway?

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GSLP or 5x5 ? I am newbie, which is better for strength gains?

>>39176690
5x5

>>39176667
Dumb questions, dumb answers. :^)
>>39176673
Depending on how far in you are with lifting, I'd try to keep the same weights but work more toward high weight low volume to preserve strength (ie, do your 3 rep maxes more often, etc).

>>39169787
is my routine fine?

monday:legs
>squat
>legpress
>legextensions
>harmstring curls
>calves

tuesday: chest
>barbell bench
>dips
>dumbell incline bench
>cables top to bottom

thursday: arms and shoulders
> ohp
>chinups
>hammercurls
>tricep extensions
> that meme where you lift a dumbell behind your back

fridaay: back
>DL
>pullups
>narrow cable row
>dumbell row

>>39176723
It's not fair :( I want to both cut AND have gains, why can't I ever have the cake and eat it too.

>>39176786
try hitting a muscle group more than once a week.

>>39176801
As I said, your progress will def. slow down but making gains isn't impossible. Do 5lb increments weekly instead of 10, etc. If you fail, do even smaller increments. If you can't add any weight at all, then stick with working near your maxes.

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i'm currently a skinny as fuck/lanky ectomorph and need to put on mass.

I'm trying to push as many good calories as i can, oats, OJ, Milk, Tuna etc. but i'm running low on my budget.

my parents buy a lot of takeout foods and always offer me to come around for a meal. should i be eating as much chinese food as my stomach can handle for the extra calories?

As a noob lifter. Is it possible to make noticeable gains in 5 weeks?

Iv got a new job working on a 2 week on 1 week off roster and for the 2 weeks I work I'll be living on site and have unlimited access to food and gym. I'll also be staying here on my week off this time around so I'll have a week where Time will not be an issue and I could train as much as I wanted/needed

So since I'll be spending the next 5 weeks with the "infinite food cheat" on I want to take advantage of it and get in to the gym.

Assuming I do everything perfect would people that hasn't seen me in 5 weeks notice I got bigger when I come home?

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>>39176844
Yes

Can I eat a shit ton of cookies if it fits my cal limit?
I've been trying to bulk but used to cutting so I don't know what to eat so I just eat cookies.

>>39177203
You will get stronger absolutely, any physical changes will be minute.
Just make sure you are eating clean, please.

r8 this schedule please

AxBCxDx
A:
Squat 3x5
Bench press 3x5
Incline DB bench 3x10
Incline DB fly 3x10
Lying tricep extension 3x10

B:
Deadlift 1x5
Barbell row 3x5
DB row 3x10
Pullups 3xF
Facepull 3x10
DB shrug 3x10
DB curl 3x10

C:
Squat 3x5
OHP 3x5
DB press 3x10
DB lateral raise 3x10
DB front raise 3x10
Lying tricep extension 3x10

D:
Weighted pullups 3xF
Chinups 3xF
Lat pulldown 3x10
Facepull 3x10
DB shrug 3x10
DB curl 3x10
Hip thrust 3x10

>>39177203
Unlikely. Most likely you'll just get fat and a little stronger.

>>39177231
You on gear? That's a lot of volume on the shoulders.

>>39177275
uh, no it's not.
it's per week...

>>39177275
To be honest it is just a schedule I copied from some anon on fit. I have been doing it for 3 weeks now. I am actually much stronger now but I was wondering if I'm fucking up or something.

Do I weigh my food before or after cooking because it's a lot heavier right out of the freezer

>>39177228
So how much longer would it take after the 5 weeks for me to actually look bigger? Like shirts getting tighter and stuff like that

I do my bench press this way:

20 x empty bar
15 x 50℅ weight
10-12 x 75℅ weight
8-10 x 100℅ weight

Am I doing it right?

What's that stuff people wrap around power cage mounts to make them softer and quieter when racking a bar? I've been using paper towels and duct tape, which worked suprisingly well, but I want to get the real stuff.

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>>39169787
what mode is this?

Hey /fit/ what do you take for nulti vitamin's?

>>39177607
sloth

How much is a decent weight for seated cable rows?

I'm 6'1,150 lbs/68 kg.

Currently pulling 165 lbs at 3 sets of 10.

>stopped going to /fit/ for a while
>new /fit/ sticky completely down while it used to have only a few "dead" hyperlinks
>trappy-chan is nowhere to be seen
where's my fucking tripfag and what the hell happened?

Does smoking weed actually have any affect on one's appearance/weight? Which would be worse for your appearance overall weed or alcohol.

>>39177818
Nothing if you don't let it affect your eating. It doesn't affect gains in the same way alcohol does. If you have to choose one there's absolutely no context. The shit about it lowering testosterone is just broscience from butthurt drunk fratboys

anyone else have internally rotated femurs?

My knees don't point straight forward when I point my feet forward

How do I fix this?

When I squat, my feet point outward significantly, almost at a 45 degree angle

How important is diet?

I mean, how important is clean food?
If I reach my calorie goal and my macros are decent and I overdose on Protein I should be good right?

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Are weighted chins an acceptable replacement for rows or should I alternate? I fucking despise doing rows because I can never seem to get the form down/get a feel in my lats, but I love doing weighted chins.

>>39177980
Very important. Note that if you have too much protein the excess will just go straight through you

>>39169787
I didn't go to the gym for around three months so I lost mass after around 8 months of lifting. I stopped lifting due to moving, school, and work. I work outside with my arms mainly so I've still retained some muscle. thing is now I look like I have huge arms and absolutly no chest.
what chest workouts can I do to not be so dysmorfic?

TLDR I look like a fuckin DYEL decided to become a curlbro, what workouts will supplament my chest to even it out. (currently on GSLP)

>>39178065
Is there a document I can read about proper nutrition?
I know the basics like balancing Protein, Carbs and Fats and eating above or bellow your TDEE.

I'd like to know more about what to eat and what not.

Alcohol kills gains so none of that, but will cookies make me fat if I eat within TDEE?

>>39178102
Eat what this guy eats.

>https://www.youtube.com/user/TheQuestForFitness

>>39170821
Skullcrushers are much easier to maintain consistent form on.

I've been trying out the different cable accessories lately and some feel better than others, but my major issue is using the same angle and focussing on isolating rather than using any swing.

>>39178127
>vegan
Instantly closed tab, gtfo

>>39172052
Deadlifts should eventually put too much stress on your lats to progress on pull ups consistently, it makes sense.

If it's a training volume problem then I would say try doing your regular pull up workout for three sets, then use slight assistance until technical failure on your last set. Or add 10lbs and do 3x6-8 and progress from there.

>>39177980
>How important is diet?
"You are what you eat."

>If I reach my calorie goal and my macros are decent and I overdose on Protein I should be good right?
Yes, but your shits will be toxic.

>>39178156
He's bigger than you will ever be and more compassionate too.

>>39178035
Do weighted pull-ups. Weighted chin-ups are more of a bicep workout. Other than that, rows hit the mid back harder than pull-ups.

>>39178250
Nigga, you can be talking to Godzilla for all you know.

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>>39169787

Do you guys have issues with banana peels on your running trails? I've tried banana proofing my shoes, but it doesn't seem to work, I still slip and fall on them almost every day.

What's the better intermediate routine; 5/3/1 or Texas Method? Also what accessories do you guys recommend?

Will it still be possible to bench while I'm recovering from knee surgery? If yes it might be worth taking out gym membership now, if no I'll wait til after.

If burning fat creates water

C55H104O6+78O2 —> 55CO2+52H2O+energy.

why do you need to drink water when working out?

also, can you build muscle by flexing?

>>39172534

would still appreciate some input

>>39178597
You actually can if you're completely untrained/had some sort of injury to the point where your muscles have atrophied

>>39178415
TM

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>fug white girl raw i know from class
>she's on the pill and says she's clean
>still worried about herpes or HIV

How fugged am i guys?

>>39178870

you're fine. you can trust me, I'm a doctor.

can I request the drawing of Rippetoe in the Refrigerator with milk? Thanks senpai

>>39178859
What accessories do you recommend with it?

>>39175124
No my arms gains stayed even when I took a few weeks off. I was at 200lbs, cut w/o lifting to 130, then bulked to 175 on a brosplit. I cut back to 150 recently. I'll probably switch to GSLP, but will I lose any progress I've made with my arms/shoulders etc? I still plan on cutting a little bit. GSLP seems a little too easy, tho.

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Anyone here ever have costochondritis?

I hurt myself earlier in the week, had a lot of chest pain, went to the ER and was told it was either a hit to a nerve in the chest or costochondritis. I went to the gym and the pain was made worse, so I've held off ever since and it's gradually gotten better. Now I'm just waiting until I'm totally pain free (or pretty close to it) before heading back.

For those of you that have had costo, how long did it take for it to clear up?

>>39169787

Are deadlifts, shrugs and hammer curls enough for forearms?

why does my face get so red when I bench press even tho I breath out on the press movement

>>39179343

it might be genetics, are you part tomato?

>>39179370
Nah, Anglo Saxon
I smoke tho, is that restricting blood flow or something?

if a lower rep scheme is conducive to gains can i just attempt PRs on my ORMs and call it a day after like, a 20 minute gym sesh

serious question

>>39179425
No because you're not doing enough volume

>>39179386

it might be, it really shouldn't be an issue unless you feel light headed or dizzy. There is medicine you can take that will open your airways a bit bigger. Look up bronchodilators

You don't need a prescription to buy most of them and they don't cost much. Many anons on /fit/ use Bronkaid or something like that, which you can get at Walmart pharmacy, or walgreens or cvs or any other pharmacy, just have to ask the guy behind the counter for it.

>>39179448
Seriously?
I usually don't feel light headed or dizzy but when I'm doing new weight and struggling I can sometimes
Or like, one time I could feel the blood pulsing through the veins in my head
After a new pr attempt

>>39179464

Do you have a high resting blood pressure? that could also be the issue. Or if you're taking any sort of supplements that raise blood pressure.

Shouldn't be that big of an issue though unless your family has a history of heart problems / unless you've ever experienced heart problems.

I work random hours, some times i work 5pm till 1am, sometimes 5pm till 10pm, sometimes 9am till 3pm, eating at set times is impossible.

I try to split my meals into fours (Breakfast, lunch, dinner 1, dinner 2) would I be better off having just three meals?

>>39179529
My resting blood pressure is on the high end of normal, yes
I take pre work out before I lift plus the smoking thing
I don't really know how to decrease my resting blood pressure
No family history of heart problems thankfully

>>39179626

you should be fine. If anyone comments on it you can tell them you're part tomato.

>>39179641
Lmao
My old workout partner used to constantly tell me to breath
Or not to forget to breath
But I am and it still happens
Can't wait to hit her with the tomato line

I've been doing SL 5x5 for ~3 weeks and I am really tempted to try Candito's strength/hypertrophy program. Is it a bad idea to abandon a program so soon?

>>39179691
*3 weeks

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>Used to go to the gym
I still have the after hours card to get in, do you think they'll notice if I just start going again without paying?

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My groin area is fucking killing me on squats and stopping me from going heavier. What am I fucking up? Pic related.

>>39179740
>>39179740

No, I've been doing it for 2 years now. You'll be fine.

>>39179764
Killing you how? Do you do any mobility work?

>>39170514
I know what you're asking.
80% of your 1rm

>>39179094
>will I lose any progress I've made with my arms/shoulders etc?

No

>GSLP seems a little too easy, tho.

Add another set of 5 to the exercises until you can't progress. AMRAP at the end should be pretty difficult once you're past beginner lifts.

>>39179296
Never cleared up completely, but now it's no more than slight discomfort after heavy benching or sleeping in a bad position.

Got it about 8 months ago.

>>39179691
Program hopping in general isn't a good idea.

Where are your lifts at? Candito's program is for advanced beginners/low intermediates IMO. GSLP > SS > SL, but if you're progressing with SL, keep at it.

>>39179764
mobility is lacking

>>39169787

Is there a minimum amount of workout time / sets needed for it to be effective?

For example, a few sets of squats and an ab workout.

you ever fuck up your shoulders doing cable cross?

What accessory lifts should I do alongside SL 5x5?
Feels like I could do more on lift days

>>39179788
>>39179907
I do some but I don't really know what I'm doing so it's probably ineffective. Any good resources on how to do it? Sticky links are ded.

>>39179987
>Sticky links are ded.
No they ain't, nigga
http://phraktured.net/starting-stretching.html

>>39179907
>Where are your lifts at?
Squat: 150lbs
Deadlift :160lbs (my form was fucked up at first which could have made things harder)
OHP 65lbs :(
Bench: 105lbs :(
Rows: 100lbs
I'll probably stick to 5x5 for another month or two.

Will fapping before a workout increase stamina?
Will fapping after a workout solidify gains better?
Is fapping the bane of male existence?

>>39179867
Are there any routines for someone like me that focus on upper body more? GSLP seems too intensive on the legs, and I'm enjoying my body the way it is now. If anything is lagging, it is my chest and shoulders. My legs are at a good size in comparison to the rest of my body, and in reality, most people I see/know that do stuff like SS or GSLP are t-rex mode. I'd prefer to work out 5 days a week.

Also, can I make gains(or at least look better) eating at maintenece or on a cut? I mostly work out to look good, and losing fat has helped me aesthetically much more than gaining muscle did. I'm currently cutting and I can't bulk because my GF likes my abs and stuff, but I'd be ok with a recomp.

>>39179977
chinups/pullups and 1 (one) biceps exercise of your choosing during deadlift day and Dips and 1 (one) triceps exercise of your choosing, it's what I did and worked fine you can also add abdominal work like cable crunches, Russian twists or whatever the fuck you like

>>39180000
Am tard, thanks. Nice quads also.

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My knees hurt each time I bend them or stand up after sitting down. What do
Pic related

>>39172534
>>39179331
>>39179969

help pls

>>39180039
Sounds fine. I think SS and GSLP have better progression/deload, but you may as well just continue with SL

>>39180060
Replying to your shit is so fucking frustrating I honestly hope you're trolling.

You've been lifting 2 years and you're 5'10, 150lbs with novice lifts. That's pathetic, and there's no one in the world that looks good with novice lifts. Just leave your goddamn ego at the door and try to actually learn something instead of insisting that what you've been doing is working, because you obviously don't know shit.

GSLP has one lower, one upper push and one upper pull as the core of each workout. This is as balanced as workouts get. You don't suddenly go T-rex mode doing GSLP. If gaining size were really that easy, no one would do steroids. I guarantee you if the people you see that are t-rex mode did a cut, they'd look twice the man that you are, and infinitely more aesthetic.

If you can understand why training 10 hours a day every day is bad (if you can't, go read the sticky), you should be able to make the logical leap to conclude that as a NOVICE, training 5 times a week is dumb.

You're a novice lifter, so yes, you can eat at maintenance (or cut) and make gains.

In general, it seems like you should give the whole sticky a read.

>>39180374
>If I do deadlifts, face pulls and shrugs on my pull day is that too much trap work?

Depends on your level of training. I wouldn't do it unless you're a fairly advanced lifter.

>Are deadlifts, shrugs and hammer curls enough for forearms?

Assuming you're using double overhand grip and not using straps, your forearms should get spent quite a bit with those.

>Is there a minimum amount of workout time / sets needed for it to be effective?
Your example would be an effective workout, although it's not ideal since you could do more than that.

>>39180422

Sweet. cheers man

>>39180422
Thanks guy.

>>39180253
See a doctor.

>>39180422
You give so much advice, show your body so we know if we should listen to you.