QTDDTOT

1.Jesus christ you cannot be this dense I am sorry.
2.15 reps on hypertrophy days, which are not form beginners i.e. you

>>39245835
thanks for the one answer

You're overthinking it on rest periods.

Routines have workout days and rest days. It doesn't matter about hours. On a rest day, you rest. So if the routine says to take "2 days of rest" it means for the next two days after your workout, you don't workout. So starting strength (which you should go read), would have AxBxAxx, BxAxBxx, etc. On each day represented by an "x", you don't lift.

And 15+ reps is retarded. Go read starting strength and then go do that or stronglifts. You should be doing rep ranges in the 3-5 or 5-8, depending on the program and the goals. doing 15+ reps would mostly work on endurance and does nothing to "tone".

>>39245780
How do I Bankai?

>>39245780
good form, pupper

>>39245878
thanks bro will do.

how can I increase my chinup ability if I don't have access to assist machines?
Is it a matter of working out biceps more?

>doing deadlifts with hex plates
>everytime I go down, weights shift and I have to adjust the bar

Is this a result of the shitty hex plates or my shitty form?

>>39245910
Reverse chinups, start at the top and lower yourself as slowly as possible.
Rack chins

so i have very small lumps (less than 1/3rd of an inch if i had to estimate) under my nipples as a male

i'm still fairly fat, 16-18% bodyfat, and my nipples more or less follow the curvature of the fat under my pecs

i could post a pic, but my question is this:
if i had gyno, would my nipples be noticeably protruded from my moobs? or, because i'm fat, would they simply follow the curvature of the fat already there?

>>39245910
This is a common problem in gyms. As >>39245952 pointed out, you can do reverse chins where you simply let yourself down and neglect pulling yourself up. The next logical question is "how do I get up there" and the answer may have to be "jump." If there are chairs or other objects you can use as an assist though, that would be preferable.


>>39245925
Probably. It could also be that your descent is erratic. Lower the weight some (not much, maybe 10-20lbs) and try to pull and go back down a little slower with more focus on form.

Just let your eyes glaze over and focus on how the muscles feel. Try to keep the bar in as straight a line as possible. Don't let yourself lean forward as you go back down. It may or may not solve your problem.

I've personally never lifted with hex plates but when I was starting, I used to lean too far forward on the descent and would have to pull the bar back to me.

>>39245925
Both, if your form is on point the plates shouldn't shift around but you can't exactly correct your form when the plates shift around when they hit the ground

>>39245952
>>39245971
thanks bros

>>39245961
Almost all males have gyno in some form. A small amount of gyno is usually completely unnoticable and you should not be concerned if you feel lumps. These lumps can occur through natural hormonal changes.

If you have large lumps (the size of marbles or larger), these may be noticeable, albeit benign.

If you are fat, it will be hard to tell whether or not the gyno will be noticeable. Fat can hide gyno but it's variable since some people store fat more in their chest than others.

The solution: lose the weight, stop worrying about your gyno, and focus on what you can change (your musculature).

>>39245971
>>39245986
Alright, it's probably my descent honestly, I shouldn't be blaming the equipment.

>>39246014
yea, that's basically what i've been doing, just got spooked

>>39246020
You could do some RDLs that way the bar doesn't hit the ground and you can fully focus on form

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what do I take for muscle aches and pains from working out hard doing full-body every day?

Is anyone else getting redirected to some fucking malware site from this board? I'm on mobile btw.

Can somebody post the Alfred meme?

>>39246036
Rdl = romanian deadlifts?

i have a problem, i started lifting to get women, but then i realized that the male body was the most beautyful thing there exist so i became gay, but to get gay men theres really no need to be fit, so i would like to find a way to become straight again so that i could really tak advantage of having become fit

im guessing many people have this problem

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>>39246051
>doing full-body every day

>>39246099
yeah I feel like at my level of dedication I really should be roiding

>>39246057
Yeah I am constantly, thought it was from all the porn I watch on my phone

I'm dyel

How do I join a gym? As in, find one in the first place that is shit-tier (you guys bag on Planet Fitness, Goodlife, whatever), and then how do I actually start? How do I get a routine going and who do I ask for help IRL?

>>39246051
Glutamine and protons.

i need routine advice.

>lower body is overdeveloped from years of biking and doing starting strength
>now am skinny fat from bulking and feeling discouraged

does anyone have an upper body focused routine they would recommend for someone coming off starting strength?

here are my stats in 5 rep maxes:
>deadlift: 295 lbs
>squat: 300 lbs
>bench: 200 lbs
>ohp: 130 lbs

i need help. i'm getting depressed because my body looks droopy and as though i have no muscle at all despite working out as hard as i have.

i'm 5'10'', 169 lbs, probably 17% bf and i store most of my fat right around my waist.

what should i do? should i cut despite being so small? i don't want to get too fat and look even worse.

>>39246057
>>39246057
Fucking greedy gook admins

>>39246145

If it's winter wear you are, don't cut yet. If it's summer where you are,you can cut

In terms of routine, if you're lower body is as developed as you say, just take any push pull routine and eliminate legs from it and do that until you even out. Dumbbell bench and pull ups should help immensely

>>39246113
Why not do a push pull or push pull legs or upper lower then? That way you can hit different muscle groups and have time for recovery

>>39246181
thanks anon

Tips for keeping back straight on the way up from a squat? I noticed I'm arching a little bit as I go heavier

>>39246209

Sure, I know you're feels. 15 years of ice hockey has given me thunder thighs and a huge ass. My upper body is not good but I do pull ups every day and have definitely seen improvement

>>39246188
full body for max strength max size faggot

>>39245780
good form pupper

>>39245780
Good form pupper!!!

>>39246259
yeah i'm just kind of depressed today. i was pretty excited about lifting for strength because i thought "this is going to make me strong and make me look great!" i feel like i got strong but i didn't really get to that look great stage. i know it takes time but i got insulted today by a girl who joked i'm getting a "beer gut" (despite not being a drinker). it's nothing but it kind of pushed me over the edge.

i think i'm tired of the strength training and really looking for something else. i don't know. i'll do what you said about pullups while i look up some PPL routines to try out.

I'd like to get an incline bench for my basement. Who are good manufacturers?

What do you do when grills spill spagetti?

>>39245780
good form, pupper

>>39246353
Eat it

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What's a good Curl-Bro Arms accessory routine?

Doing a Kettlebell routine in the mornings, and Insanity at night.

good form, pupper

>>39245780
good form, pupper

As a skinnyfat (176cm 68kg if it makes a difference) who is just starting to lift I am getting really confused about how to diet. I swapped to make sure my diet consists of generally healthier food, avoiding processed shit. Also making sure to eat more protein (but not specifically counting. However I am not 100% sure if I should be eating at a deficit or a surplus. I don't want my lifting to go to waste, but I also wanna lose some of my chub. And if I should eat at a surplus, any advice on extra foods to eat to get the right calories?

How do you get enough energy to do anything while on a cut? Can't manage to lift any as I poop out so quickly, can't manage any strenuous cardio. This fucking sucks, am I just fucked while on a cut?

>>39245780
good form, pupper

>>39246051
>what do I take
take rest days
take a break from your dumb workout routine and get a program

>>39245780
So I got a gf and want to get more aesthetic for her, in my room I have just about enough room to do pushups, I was thinking of doing like 50 push ups and 50 sit ups a day, would this be good enough to make me more physically pleasing?

>>39245780
Good form pupper

I have difficulty getting into position on the conventional deadlift, unless I lower my hips.

They don't shoot up when I start the lift, so are they 'too' low?

I have about two months to get in shape and this is my scheduale everyday with plans to build up to 100 reps:
>25 Push ups
>25 Sit ups
>25 Bicycle kicks
>25 Dips
>30 Bicep curls (each arm)
Then i just do random shit with the 15lb weight i have.
Any other stuff I should add/remove.

>>39245780
good form, pupper

>>39245780
good form, pupper

So I just recently started working out maybe exhaust, dropped about 35 lb over the summer now at 5"9 134lb. Im not too fat anymore, but i have a lot of chest fat and not a lot of muscle. I've been hovering around the same weight for a couple months but all of my lifts have been increasing. I'm trying to lose fat and gain muscle at the same time. I'm also looking for some good chest workouts other than obvious ones like bench and shit.

>>39246992
august* not exhaust

>>39245780
good form, pupper

Is it a bad idea to split part of my workout in the morning and then the afternoon? I go the the gym in the morning but sometimes I don't have time for pushups/abworks/pullups until after work.

>>39245780
good form, pupper

>>39245780
Good form pupper

>>39245780
good form pupper

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I'm doing a PPL at the moment, trying to hit 6 days a week but I get custody of my daughter every fortnight for 4-5 days.
I can't really leave anywhere without her, but was thinking of doing a bodyweight routine on those days at home.

What could I do to supplement my main routine, but not intefere with it too much on rest.

eg WeekA: PPLRPPL
Week B:PPLRXRX

Pic related, what I was thinking of doing those days, rest in between each sesh.

I've been doing SS for 3 months, trying to get fit from being a fatass. I'm down 30lbs, but I've made very little gains in the past month or so.
Should I switch up my routine? I want something less strength based until I'm ready to bulk, and only hitting the gym 3x a week doesn't feel like nearly enough.
Advice?

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How do I fix crooked legs :(

>>39246134
Usually, those commercial gyms have employees that can help you out with signing up. Let's say Goodlife, they have many types of plans, e.g. a cheaper plan is you go in only 3 offpeak days that they say, for less $$. Or you get full membership for more $$, and you can go to any Goodlife in the region. Compare prices, and sign up for a contract (usually 1 year).
>how do I get a routine going?
Read starting strength, basic beginner program.
>who do I ask for help IRL?
if you research beginner programs enough, i'd say you wouldn't even need help at that point. Or you could pay a few training sessions so they teach you proper form on the basic compound exercises.
GL

good form, pupper

So I've been hearing that the best accessories for pressing is just more pressing.

So say I OHP on a full body day, would it be a good idea to say DB press near the end?
Or with bench, DB bench or/light close grip?

Currently trying to get my upper body up to par with my lower, while still making lower gains ofc.

>>39247777

Depends how you're doing it. I personally prefer doing assistance for the other lift each session, which in theory is better provided you can recover.

The best accessory work is slightly individual and will depend on your form, where you're weak etc.

If I eat a lot more calories in a day that I normally do, will my body actually "absorb" them all or will I poop them out the next day due to my body not being used to the load?

Does anyone have any tips for satisfying cravings for candy/sweets? Especially with the season, there are a lot of temptations for me, and candy's pretty much my kryptonite. What do you do to stop yourself from indulging a craving, aside from refraining from buying it?

What the fuck can I eat to gain weight? I know you'll say "just eat a lot" but yeah I'm not very creative with food so thinking about lots of things to eat is pretty hard.

good form, pupper

>>39245780
Okay guys this is fucking me off. My right latissimus dorsi muscle hurts (and continues to hurt for the rest of the day) whenever I do pull ups which messes with my other workouts. I took a couple of days rest and my back felt fine but when I went to the pull up bar and lifted myself slightly from the ground I could feel the pain again. So am I using bad form? And what should I do to fix right lat?

>>39247942

I used to be a literal chocoholic, I'd eat two or three bars ever day.
Even now I can't resist the stuff, and most of my cheat days are spent eating healthy with a few chocolate bars thrown in.

Anyway, I find the best way to kick the craving is to eat a small amount of hot sauce. I like Frank's red, I just put a bit on my finger and suck it off and it almost always does away with the craving.

I do like hot sauce though so maybe this just works for me

>>39246051
Stretching or ibuprofen is your a pussy.

Otherwise enjoy the DOMs its how you know you did a good workout as a beginner

>>39247921
>>39247979
pls help

good form, pupper

>>39247777
Self+check'd

How long is a good time to hold a 5kg dumbell in each hand? I wanna know what to shoot for.

>>39246226
Focus on pinching your shoulder blades together and keep your chest up, the back is hard to really focus on during squats

>>39246678
First focus on calories

Then focus on macros once youre used to eating more

Get a scale, its absolutely invaluable.
Nut mixes (unsalted, no raisins) are great for protons and calories. Very dense. Lots of chicken. Carbs arent so bad provided you get things like brown bread and rice, wholemeal pasta etc.

Make sure you prioritise getting dem protons, but if youre just starting then simply eating enough calories is your first challenge

good form, pupper

>>39248538

whole wheat bread > white bread i agree, but there's not much nutritional difference between brown rice and white rice. brown rice has a very small amount more protein and fiber, but it's almost negligible.

Should I stop doing hyperextensions if I have anterior pelvic tilt?

I calculated my TDEE and it said my maintenance calories are ~2300. What proportion of fat, carbs, and protein should I be shooting for for maximum gainz.

>>39246020
Nah hex plates are shit and a pain the arse

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I'm doing this currently + light bicep and tricep isolation.
I have pectus excavatum (not too bad, but still slightly). Is there any point in doing additional chest exercises or will bench press suffice and my chest will grow over time? (I'm a beginner, about 3~ months into lifting)

>>39246815

No, you need some bigger arms and delts. Push ups and sit ups are how you get a wiry 80s body. And you would need varied versions of both to target different groups.

At the very least, get a pull up bar and some dumbbells. Since you're starting, light ones would be inexpensive and practical. And you need protein to make it work too. Can't just lift. Aim for roughly a gram of protein per your lean body weight.

Oh, and do cardio. Yes, you need it, no, it won't kill gains, that's just what lazy people say. Your heart will be better for it and exerting yourself with an unconditioned heart is really bad, I don't care what these fatties here try to tell you.

What are the things that you must be aware during a deadlift?

I can see i do it like shit, but im having troubles perceveing it WHILE i do the excersise. What are all the things that i should take into consideration while im lifting.

how do i know my back keeps straight?

good form, pupper

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If I know won't be able to go to the gym third time a week, can I just do more volume on the second weekly session? Or is frequency more important than total volume?

has anyone here ever had appendicitis? ive got an annoying pain in my side, started as stomach pain all over. now just annoying pangs through my right side to my back. about a year and a half ago i went to the hospital with the exact same pain, they told me it was nothing and sent me home. i want to avoid going back to the hospital at all costs. should i be more worried?

>>39246051
>what do I take for muscle aches and pains from working out hard doing full-body every day?
>hard full-body every day
>every day
Steroids

>>39248839
Consistency and habit is more important than frequency and volume. If you're going 3/7 and you can't find time for the third trip then do something at home or go for a run.

>>39248821
Focus on form with low weight. Weight evenly distributed on feet, shoulders not sagging, abs tight to keep back straight.

>>39248589
Yes, and stretching your hips and lower back. You should do this even if you don't have a disorder to prevent injuries.

>>39248588
Granted, i just find it helps to go all in with these things.

>>39248592
Eat ~2800-3000 calorons a day. Once you can comfortably hit that, then you can start thinking about macros.

Easiest method, though not the most min-max'd efficienct, is to hit our proton macros then just split the carbs and fat over the remainder.

>>39248821
Film yourself

If you're really struggling with form, then stop and reset everything between reps. This also makes a set waaaaay harder, but you'll be stronger for it,and your form will improve.

Go on youtube and check out the art of manliness, rippletits recently did a bunch of videos with them about this shit and its perfect.

>>39246022
>>39246014
not him but what if you lose your weight, get pecs, and still have gyno?

I'm new to lifting, and have read the stickies and tried several different things, but it doesn't seem to help me:

How do I legitimately improve my lifts? I feel like I'm not making any progress on my (bby weight) weight lifts, and I'm not convinced that being on a cut has affected my lifts (that seems like using it as crutch).

Since I've dropped 40 lb in 3 months, I have been stuck at:
>squats 185 5x5
>BP 140 5x5
>deadlifts 230 5x5 and improving
>OHP 85 5x5
>157-160 pounds in weight (somewhere between 15-20% bf)

>>39248949
to improve your lifts, force yourself to do one more(with a spotter)
if youre a newbie you probably dont know the difference yet between not being able to do one more or not having the force of will to do so. you have to learn this, but carefully

>>39248949
bulk.
you only make noob strength gains during a cut.
you shouldnt expect to increase your strength during a cut, in fact not losing it is difficult.

>>39248976
but how about cns adaptation (strenght without muscle growth) does that also require more nutrients?

>>39249004
cns adaption = noob gains

I ate 4 ears of corn today.

No butter or additives. I can't get a straight reading on their calories? I have a bag of corn in the freezer and they're the same kj as berries.

Myfitnesspal is saying 4 ears is 400 calories. what?

>>39249022
but i thought that people could get a lot of strenght with little muscle mass just from leargning to use their muscle better

like, didnt chuck lee have crazy strenght, much more than his muscle would suggest?

>>39249022

A big chunk of noob gains are from cns adaption, but its not something that stops as soon as you're not a beginner. It takes years to tap it out entirely. And not all of your noob gains are going to be related to cns efficiency.

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can i make it sleeping 6 or 7 hours a day? i got to wake up at 4:30 am for work

>>39249036
so, noob gains aside, the increase in lifts correlates directly to amount of muscle built?

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/fit/, I once again need to call upon your deep knowledge of oats.

Pic related. Is there any difference between 'rolled' and 'porridge' oats? I often get the impression that porridge means instant, meaning shit, but checking both the macros and their appearance, I see little to no difference. Are porridge and rolled oats just the same?

>>39249048

No.

There's three main factors that go into determining how much weight someone can move on a lift. How good their neuromuscular coordination (what people would usually call cns) is, how efficient their technique is and how much muscle mass they have.

There's other more minor factors, but those are the big ones.

>>39249038
Then go to bed earlier.
Training would still be effective but youre missing out on a lot of recovery with only 6 hours of sleep.

>>39249053
The quick oats are usually "steel cut" meaning they are processed and will absorb liquid faster and be digested quicker. Rolled and porridge oats are about the same give or take some pressing/light toasting/quality control.

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I'm making a home gym. I'm going the wood and concrete buckets route for the squat rack. However, I need an a support for the barbell at an intermediate point of the planks.

What's the best way to make this? I can think of some options (a steel piece screwed into the plank, sawing a hollow into it for the barbell to fit, etc) but I don't want to fuck up the wood's structural integrity too much.

What does /fit/ recommend?

>>39249071
so assuming perfect technique and all cns spent, if the weights increase it means your mass is increasing too, right?

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is it ok to do hip flexor mobiliy stretches on leg day? or should i do them on rest day?

>>39249320

Yes.

But that's right up there with "assuming a perfectly spherical cow" in terms of how it maps to the real world.

>>39249140
I feel that asian trip chick should be included. Lady Lift?

>>39248744
anyone?
bump

>>39246688
>>39246688
>>39246688
pls respond

>>39248896
Thanks bro

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I've been rereading the sticky and maybe I just fail hard at comparing carbs (if there's a guide somewhere, link me, I've been meaning to compare shit like rice, pasta, and potatoes), but why are whole foods pushed so hard?

Pic related. The stuff at the front is whole wheat spaghetti and its macros aren't all that different from the regular stuff in the background. What have I missed?

>>39249482
>12 g of protein each serving
That seems unlikely? Pasta is mostly flour and some eggs, right? I wouldn't imagine that much protein would come from eggs alone.

That being said, I always thought that "whole grains" involved portions of foods not usually eaten due to texture or processing requirements. Isn't it usually these parts that contain useful micronutrients and fiber as well?

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>>39248970
>>39248949
>>39248976
Anon here,

Thank so for the advice. I noticed that my entry weight limits were significantly higher that's what I can do now, but I attributed that mostly to my improper form becoming more... proper. My squats are deeper now, and my bench is rounding out at a little bit less than 90 degrees (I can go bar to chest, but I felt more work in my arms and less in my chest by doing so). OHP and deadlift are things that I'm still far from perfecting, so it seems right that those lifts are seemingly easier to do.

Thanks anons, pics of cutie Kurdish terrorist for rewards

>>39249416
You shouldnt be to bad unless you've cut calories too low. Eat a lot of good fats and time your carbs around your workout

hello lads. today is my off day from gym, but I'm up early and feel good and am going any way. reccomend me some fun/unorthodox exercises you guys like to do and I'll give thm a try. Already have planned
-power cleans
-box jumps
-farmers carry

just shit i usually dont have time for during the week but that is fun. SUggesst away my good friends

Probably common question, should I just squat/dl with socks instead of running shoes?

Pull:
Deadlift/Sumo Deadlift 1x5
Barbell Rows 3x5
Shrugs 3x8-10
Rear Delt Flyes 3x8-10
Bicep Curls 3x8-10
Hammer Curls 3x8-10
Pull-Ups 3xF


Push:
Overhead Press 3x5
Bench Press/Close-Grip Bench Press 3x5
Reverse Grip Bench Press 3x8-10
Chest Flyes 3x8-10
Lateral Raises 3x8-10
Overhead Tricep Extensions 3x8-10
Dips 3xF


Legs & Core:
Squats/Front Squats 3x5
Calf Raises 3x8-10
Hanging Leg Raises 3x8-10

R8 or H8, let me know.

are lateral raises a good idea?
i just read something about working shoulders directly might be harmful

>>39249595
what the fuck is your leg day

I live with my parents and they cook for me for dinner so guessing calories in meals is tough, should I just skip lunch most days or eat as usual and burn 300 or so calories off on my mum's exercise bike to lose my belly fat?

>>39249597
If you want extra lateral delt work, do them. If you don't care about it, then there isn't really a huge point to them.

>>39249554
a commonly used strategy which works really well is to try to make a little more weight, even if you cant pull the same amount of reps and keep doing that until you can

think of it like a car, the amount of reps is the RPM of the engine, and the amount of weight is the gear selection.

You start with 4 reps of say, 20kg for an excersise, you increase the reps, until youre at 6-7 reps, then you know youre ready to "gear up and you go to 25kg, but then you cant do as many reps, and you keep working on that, from 4 reps to 7 reps until youre ready to gear up again

this approach works real well

just got knee surgery 5 days ago.

can I lift upper body before my staples are out? Doctor said I should wait because I shouldn't sweat but that'll be another week

Is there any point in doing additional chest exercises if I already do bench press?

>>39249887
>Doctor said I should wait because I shouldn't sweat but that'll be another week
do whatever the doctor says no questions asked

your doctor is happy that you work out, he WANTS you to work out, if he says something is a no no, then its a no no

teh body is a fragile thing, healing times are always longer that one would like

but the golden rule is that if you try to rush it to save some time, youll end up injuring yourself worse and being a lot more time out of lifting that you would have been in the first place

>>39249811
exactly haha how are hanging leg raises a leg exercise wtf

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What the fuck can I eat to gain weight? I know you'll say "just eat a lot" but yeah I'm not very creative with food so thinking about lots of things to eat is pretty hard.

If I eat a lot more calories in a day that I normally do, will my body actually "absorb" them all or will I poop them out the next day due to my body not being used to the load?

>>39249993
thx m8 gonna take another rest week then

>>39250238
enjoy it! play vidyas

>>39250224
read sticky jesus fucking chruuuust

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Finally finishing up my cut so I can start a clean bulk.

What workout should I do to reach this body? Current lifts are average for my gym but below average for /fit/

>>39250377
any good hypertrophy routine and you have to bulk and cut a couple of times to get that muscle mass, and then cut your fat real low to have that definition. Its likely that he roids, if he doesnt then he works really hard

>>39250308
don't think the sticky says what happens when I eat an unusually large amount of calories in one day

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As a 285lb fatass who's lost around 50 pounds should i do sit ups? My belly is getting flabby what can i do about it?

>>39249137
>The quick oats are usually "steel cut" meaning they are processed and will absorb liquid faster and be digested quicker. Rolled and porridge oats are about the same give or take some pressing/light toasting/quality control.
Cool, so does that also mean there's no point in spending money on stuff like the Quaker rolled oats when you can just get the cheap porridge oats?

>>39249524
>Isn't it usually these parts that contain useful micronutrients and fiber as well?
I can't confirm or deny the micros, but for the fibre it looks like the whole versions have about 4 times as much fibre as the regular versions, so you might be right in that regard.

Lower back healed up enough that I can get into DL position, but I'm not sure if it can support a good squat form yet. Do I try with lower weight with normal, skip squats and do the rest of leg day, or should I be clear to do chest/triceps?

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Is stevia legit? I found some whey protein with stevia instead of sucralose for the flavouring.

>>39245780
Is it true that 15% bf is still considered fat, cause if so I'm going to kill myself?

(Guys at the gym told me you need to be sub 10% bf to be lean)

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Should I stop cutting and start bulking?

>>39245780
I'm bulking, TDEE at around 2800, im getting around 3500 a day, around 1000 or so of that from the half gallon of milk im drinking every day. other than that lots of chicken, rice, and whatever else I can get my hands on, dirty bulking so i dont really care too much
I ordered some mass gainer the other day, since I'm almost out of protein anyway, and I figured protein with extra calories and carbs can only help. This is the first time ive taken mass gainer though, so I was wondering if there's anything I need to do or be aware of
I know I have to keep eating, it isn't a meal replacement, but is there anything else I can do to make it more effective?

Would bench and light ohp (on same session) be enough for shoulders? Also, what's better for core, weighted crunches or planks?

Is there a way to make strawberry jam go well with oats? I've got a tin that's gonna go to waste if I don't use it for something.

Also, jam is basically just sugar and therefore crap from a /fit/ point of view, right?

Need a quad isolation exercise for my routine. Should I do leg press or leg extensions?

What's a good intermediate routine for someone looking to gain size while still increasing the weight on the 3 main lifts?

>>39252404
Probably, but I don't see a reason to go light on OHP.
They're better for different purposes; crunches focus on flexion, while planks focus on keeping a static position.
Try weighted planks with your elbows a bit more forward.

>>39253078
squat

>>39253165
Pretty much any general intermediate training program.
Greg Nuckols 28 free programs, 5/3/1, GZCL, Candito intermediate, Sheiko.

>>39246051
Bcaa

>>39252371
only if youre gay and into bear mode S&M sex

if you like girls just cut to 10% 8%

it will give you a physique thats above 90% of the male population. you have enough mass for an otter mode slightly athletic

>>39246098
nigga you gay

>>39250854
Anyone?

>>39253165
I've been doing madcow for a while and still loving it. Gotta change a few things to it tho:
>3x8 weighted chins Wed and Friday
>Swap crunches for leg raises
>Superset side lat flies 5x10 with bench

>>39252813
It's mostly sugar, read the ingredients/look up nutrition facts. You can stir a spoonful into your oatmeal porridge every day as long as you count it but seriously, the stuff is cheap and if it messes with your macros or calorie count, bin it.

>>39253986
Run, do sit-ups, life, cut more. Gg on losing but if still flabby, lose more.

>>39245780
nah

>>39250854
>>39253986
sit ups do absolutely nothing to reduce abdominal fat.

google "spot reduction myth"

There are 2 factors that determine how your gut looks (and actually every other part of your body)

1) body fat % : in order to have a plain stomach you have to lose fat, but you cant choose to lose the gut fat first, you must lose it everywhere in your body at the same time.

2)muscle mass. once you have very low body fat your abs would normally start to show, but if they are very undeveloped they may not and you have to hypertrophy them, make them grow, they grow the same way as every other muscle, seek lifting routines for that.


Think of the abdominals as being a couple of bricks and as fat being blankets.

if you put a couple of tiny bricks but with only one blanket over it youll clearly see the shape of them

if you have huge bricks but a billion blankets over them they will never show

Skinny fag/beginner here. newfag to /fit/

Freshman in college so I finally have access to a decent gym. I've done SS for a little bit in the past but I never felt worn out at the end of the exercise so I switched to a PPL routine that I did with my friend who is pretty well informed/big.

Is it normal that I didn't feel worn out for SS? It always felt that I'd either have to constantly increase or decrease weights in between sets in order to actually get tired and still finish. I didn't have the same problem when I started doing more reps at lower weights for that PPL routine. Compared to SS, I always felt absolutely exhausted at the end of a workout.

Can someone please carefully explain why I'm retarded. Should I go back to higher weights?

>>39254004
>It's mostly sugar, read the ingredients/look up nutrition facts
Is there a guide for comparing foods the /fit/ way? I'm currently rereading the sticky and it doesn't give much for comparisons. See >>39249482 for an example of where I'm fucking up.

What Gym Dog is best Gym Dog?

Two things.

1. Would I be missing out on anything if the only meat I ate was skinless chicken breast?
2. Is there any way to get decent fish cheap? It almost seems like it's cheaper to just eat chicken breast and omega 3 supplements than it is to eat fish.

I am 20kg overweight. If I lose 20kg should I squat +20kg more then compared to that I squat now?

My only source of DHA is poultry and I don't eat eggs. Should I start to worry about my DHA intake?

Does taking ibuprofen before lifting discourage muscle growth?

Do I require the same amount of protein everyday, even the days when I am not exercising?

>>39254709
nopey nope nope. im 100% right and youre 100% wrong

no such thing as tone

google the "muscle tone myth"


muscle is always relaxed when not in use.
only 2 factors affect outside appeareance are: 1)muscle amount 2)fat amount

period end of discussion forever, please present all special "im different" snowflake argument to your nearest loser sjw in your area

>>39254718
yes, same with pull ups. Altough if you lift while you lose that weiught, by the time you lose it youll be a lot stronger

in 31 days i've lost just under 7 lbs
my tdee when i started the cut was ~2.6k, and i'm eating at a 900 cal deficit
is this progress normal?

>>39254881
https://en.wikipedia.org/wiki/Muscle_tone

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How do i into calisthenics?

I have a pullup bar on my door and that's all. I think I may have resistance bands somewhere but I have absolutely nothing else? I want to get to a point where I'm physically strong enough to be fucking around in the gym. Where do I start?

>>39254889
Thanks. I will lift while losing weight.

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>>39254974
Here ya go ya weak pussy

>>39254377
Pasta and rice/grains are hard at first because the package values go by dry volume and you need cooked weight. Check out 'my fitness pal' or similar app/website and measure by cooked portions, and then use grams for sweet stuff. Jam should be pretty clear on the label though.

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How do fat people get jobs at sporting goods stores? I was over at one place (dicks) getting some comfy sweats for winter and there was one tuby girl who must have been 180lbs and one huge fat guy with massive tits (must have been at least 250lbs) working there. How can a place that caters to active/fit people hire fatties?

>>39255150
it doesn't cater to fit people, it caters to people who want to feel good about themselves because they'll start going to the gym, next week though, always next week.

>>39254974
>I want to get to a point where I'm physically strong enough to be fucking around in the gym.
That's retarded, unless you are severely malnourished or 600 lbs, and can't squat and bench an empty bar. Just go to the fucking gym, i can guarantee that a guy who thinks of himself as very weak is stronger than at least 20% of the guys at his gym.

I am a recovering anorexic.
On the 10th September I was 103lbs at 6'0. I am currently 115lbs, although believed I had managed to hit 120lbs until today when I realised my scale wasn't calibrated right (the initial 103 was on a different scale)

I've taken a gym membership and aim to do strength training whilst I start to eat much more calories (like maybe 4000 a day)

Is this safe?
I feel like seeing food as fuel for strength will help me neglect the idea of counting calories which is still a boner for me.

>>39255150

The vast majority of people who play sports are not particularly fit. It's a way to kill a couple hours on a Saturday morning or similar, often followed by going out for beers with the rest of the team.

What is a dyel?

I understand what the acronym means, so does it just mean a curlbro, or something like that?

>>39255319
>What is a dyel?
you q:^)

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>>39255262
>>39255197
fuckin normies :(, nothing is sacred

>>39255029
where can i get cheap dip bars?

Is it true that planks work the stabilizing muscles inside the core while crunches and similar exercises work the actual 6 pack muscle, or is that just internet science bullshit?

>>39255215
just stuff yourself with food, doesn't matter which kind of food as long as your diet is fairly balanced
eat until you almost feel sick, every day, until you're 160 lbs, then slow it down a little.
just like a landwhale needs to take drastic measures and more than halve their calorie intake, you need to take drastic measures and stuff your face with whatever you can get your hands on.
t. weighed 210 lbs, then spent six months in the hospital, lowest measured weight was 95 lbs (literally spoopy skelly tier, especially for people who knew me when i was buff, i'm 6'1 and have a large frame), then ate whatever to balloon up to 180 lbs, then started the usual controlled bulk / controlled cut routine again.

>>39255390

Kinda-sorta true but not really. Stabilising stuff like planks will usually use more of the transverse abdominus (the deeper abdominal muscle that's mostly underneath the sixpack) muscle) but both will heavily use the rectus abdominus (the actual sixpack muscle). Neither uses a lot of the internal or external obliques and basically none of the erectors.

For a vegetarian, is their certain protein that you might need. I remember reading somewhere that vegetable sourced protein isn't full in amino acids or something.

Is this true. VeganGainz is the only person i can think of who is full vegan, but he looks weak af.

>>39255215
GOMAD.

On top of a normal diet, you'll be able to eat 4000+ calories per day. I wasn't anorexic, but I was skeleton mode until I started doing it. You will put on fat, but you probably need a lot of fat. And if you work out regularly, you can minimize fat gains.

>>39255431
>>39255390
0% true, absolutely objectively false, theres no middle ground or sorta or whatever the hell you inferiors say nowadays


the abdominal is one muscle

a muscle is like a rope connected between to points, only way to work it is to contract it, when you contract it you contract the whole thing

can you imagine pulling from the ends of a rope in a way you could only move the center piece but not the rest? well neither does anyones

my girlfriend wants to leave me
but ima muscled

how do i explain to her that muscle will always prevail over non muscled

how do i explain to her that if she leaves she cant never come back to lick my abdominals

she says i treat her badly, but she deserves it, no tits

theres a hierarchy in the universe

big tits and six packs are superiors.

it is only natural that superiors dominate and humillate inferiors, why does the angry swj want to alter the natural order

my girlfriend should be adoring me, she should be my slave but because of some fat tumblerina she thinks she can talk back to me,

god i hate the genetical rejecst of the society

>>39255496

There's more than one muscle in the abdominal area. The rectus abdominus is the sixpack muscle (and yes, its one muscle with the segmentation caused by tendon-like stuff running over the top) but it isn't the only muscle in the area.

>>39255531
butt there is no upper and lower sixpack, its al the same muscled, definition is caused by prevailing on misplacing flab

>>39255496
>>39255547
dude, you clearly have no clue what you're talking about.
give it a rest.

Similarly to this, I've been posting in this thread the past couple of days about hip flexor pain. Can I warm up doing leg presses or stretches to minimize that pain? Are there any alternative exercises to the squat for me to do instead?

I'm thinking of doing leg presses for a warm up before I start squats, but I'm going to deload 20 percent before I start on Monday. It would be 5 days since I have had pain in my hip flexors

>>39255604
when you do squats, keep your glutes engaged, and tense them hard as you come up out of the hole.

it might be easier to do this on front squats.

https://www.youtube.com/watch?v=xx6SzL-S8SY

>>39255604
Are you fucking stretching your hip flexors, quads and hammies? Do that everyday for a week and see how you feel faggot

>>39255581
hahha

things i say:
1)muslce is likme ar ope
objectively true

2)theres no upper and lower six pack
objectively true

haha
all of my haha, are you gonna say the sun is cube 2 cm in diameter made of ice cream? because thats as true as what you isnt true but i say it is

>>39255667
i was under hte impression taht if pain appear, not soreness but actual pain, one should stop lifting until it goes away and if it doesnt go to the doc, is this wrong?

>>39255694
no, that's not wrong.

it's not a bad idea to stretch quads, adductors and hamstrings though.

how do i lower my cortisol levels when i take vyvanse 5 times a week?

>>39255521
>caring this much about what a dumb cunt thinks
why is she your gf in the first place, you couldn't get anything better, you sperglord?

>>39255730
i dont want the effort, i just want a cumdupmster thats at my service.

>>39255369
You can use a walker that old people use to, well, walk. Check out goodwill or whatever thrift store you can can find. Just take off the wheels first. If you're willing to spend more dosh you can assemble one with pipe from a home improvement store.

Is it normal to feel muscle ache in my lower lumbar after deadlifts? i have consciously fixed my anterior pelvic tilt in upright posture but i feel like it comes out again when im doing deadlifts and i may be sticking my ass out as i lift. Is there a chance of snap city? Im not rounding my back so its ok r-right guys?

>>39255844
focus on building pressure in your core.

if you often feel muscle soreness in your lower back, chances are you are rounding your back.

>>39255667
No, but I will. I already did the couch stretch today

>>39255859
how do i not round my back? do i consciously arch it the other way? do i stick my ass out and purposely anterior pelvic tilt even more? (because you cant anterior pelvic tilt and round your back, try it)

>>39255983
try to keep a straight back throughout the movement.
focus on keeping it straight, not arched or whatever.
so you should brace hard with your core muscle (you need some air for that in your stomach).

the pelvis should tilt according to how much you bend over.
from the bottom position, you should have your pelvic with a certain amount of tilt such that your back is straight (not arched nor rounded).
when you stand up, your pelvis should rotate smoothly until you're in a normal standing position, where your pelvis is in a neutral position.

>>39256028
so if my pelvis is supposed to tilt, is my lower lumbar aching normal? its the small of the back. its the part that bends when you bend up and down. the rest of my back is perfectly fine

File: 1477715949902.jpg (10KB, 356x334px)

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>>39256055
pic related, DOMS here. i dont get DOMS for anything except this without fail. normal for deadlifts, or early warning sign?

>>39256055
>>39256063
if you regularly get soreness there, then you are not keeping your back straight.

>>39256071
ok. thanks. i really thought it was straight to the point of maybe even rounding it the other way. ill ask some guys for a form check next time at the gym.

by the way, what weight DLs before snap city becomes a thing? 23 y/o DYEL currently deadlifting lmao2pl8

>>39256085
you can injure your spine with pretty much any weight on deadlifts.

an empty bar is enough to place a really high amount of stress on a fully rounded back.

HOW
THE
FUCK
DO I GROW MY CALF MUSCLES?!?!?!?!?!??!

>>39256120
what are you doing that isn't working, and how long have you been doing it?

>>39256100
really? an empty bar? i said im a 23 dyel not a 80 cancer patient. is this really true?

>>39256150
I've been doing 100 of the smith machine tippie-toe pusher uppers for a few months now. No visible result.

I do enough to feel the burn but they still don't grow.

I just had a quick question. Is it okay to get a cheap ass planet fitness membership just to go for the treadmill and various cardio machines? I used to go to anytime fitness but I need to save cash and on my cut I only really need cardio for a while. Is okay or no?

>>39256120
try rucking, it emulates being fat, all faties have big calves

>>39256180
Forgot to mention there's no good place near my house to go for a run and if I'm gonna drive somewhere might as well be a gym

>>39256180
no, planet fitness uses ANIMOS-HVAC ventilation systems that contain zycoolant (derived from estrogen) and will hinder or even reduce gains. its better to work out at home or even not go

>>39256168
note that I said fully rounded back.

yes, it is possible to fuck up your back with pretty much any weight on the bar.
the more weight, the smaller the fault tolerance and the higher the chance of injury.

just keep your back always straight when doing deadlifts, and you should be fine.

>>39256199
alright. thanks anon

>>39256198
this. unless you are aiming for cardio trap femboii aesthetic, then PF is actually the way to go

>>39248335
Literally all day; 5kg is babbyweight. Once I hit 5 minutes though, you can't really improve more with that weight.

>>39256190
Am I being trolled?

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>>39256179
>tippie-toe pusher uppers
my fucking sides

>>39248335
0 minutes

if youre just holding it in your hand youre wasting your time, and on top of wasting time youre thinking that youre doing something just because you feel inconvenienced.

google an actual non-meme program

>>39256238
>whatisafarmerwalk.jpg@americansaredumb

>>39256179
try mixing it up. add some seated calf raises. leg press works too.
I assume you're doing volume sets of 20? add a few more sets every couple weeks. our calves are always under tension so to build them you really gotta smash em into oblivion every day.

>>39249291
I'm guessing the purpose is for benching, no? As a mechanical engineer, I'd suggest actually adding two more planks to the sandwich, one slightly longer than the other so as to make a hook and shelf. It doesn't cost much more and actually makes the whole structure stronger because more material. Wood is cheap, so overbuild.

>>39256247
>5kg

>>39249358
Whatever you do, don't do them before a lifting session. Stretching a muscle makes its force output less, so you'll either fuck your form or reduce your overall force output.

>>39249907
If you want a bigger chest, yes. If you want a bigger bench press, no.

>>39256302
>stronger because more materia
le hurrr le duuur, what kind of mechanical engineer are you

probably one of those american ones that didnt go to an ivy league college

>>39256354
is chest gap really solvable or no matter how much the pec grow the gap stays the same?

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>>39256120
>>39256179
>>39256230
tip pie toepush errupters

>>39250224
Your body will process it just fine, unless you have chron's [spoiler]you don't[/spoiler]. Keep track of your calories and eat until you hit your goal calories. If there are particular foods that make it easy for you to hit your calories, then eat a lot of those. As a small framed manlet, I find high fat percentage makes it easy for me to fit my calorie goals in my stomach.

Best exercises to do at home with little to no equipment?

I dont always have time for the gym, but I do have a pair of 20lb dumbbells lying around.

>>39251688
Abs, obliques, and serratus tend not to pop until about 10%, so they're pretty much spot on. 15% is pretty cuddly desu senpai.

>>39254900
The deficit and weight loss rate match, so sounds like you have a handle on it. A handy rule is that 1lb of fat is 3500 calories, so a 500cal/day deficit is about a pound a week. Your deficit is almost twice that and your loss rate is almost twice, so that sounds about right.

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>>39256379

>>39256379
did someone convince you this is actually a thing?
oh god please be real.

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>>39256524
It is though, it works your calves. It's pretty much the same thing as pic related.

>>39256475
what is the maximum i can lose wihtout losing msucle or a lot of muscle? can i lose 2 kg per week?

>>39256547
that is different, but hey you rather be right that be uninjured so ill just laugh at you and patiently wait for you to come crying that you injured yourself

>>39256559
Please explain how it can cause injuries.

my bench press is really unstable. 1rm 285 but I'm constantly teetering left and right even with an empty bar. how do I stop this from happening?

>>39256566
nah little kiddo, you made your choice, youre so sure of yourself, go ahead and do it your sos SURE nothing wrong can happen the way you do it.
You lost the privildegis to the advice of superior people when you refused to acknowuledge your inferoirirty to your elder superiors of power

>>39256596
deload for a while, see at what amount of weight you can do 2-3 reps and try to improve that, once you have that go back to trying your 1 rep max

also, isolation for your triceps and pecs

>>39256597
>I was only pretending to be retarded
Fuck off m80

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>>39256362
We can either
>Cut a hole in a pillar and make it cantilevered
or
>Make a wider pillar with an appropriate shape out of inexpensive material
or
>Add an expensive fixture
Maybe he should make it out of tig'd dom 4140 and apply some fea to make sure it doesn't exceed a safety factor of 5x on an 8pl8 squat? Definitely better engineered :^)

I'm disappointed I'm taking this bait, but I'm bored and can't be fucked to do anything else right now.

>>39256612
i know i was just shitting with you, dont trust these retarded roiders to do anything right, tell them to use safety margins of at least 10 or you will have a death on your conciense

>>39256376
If it's from wideset insertions, no increase in pectoral size will bridge the gap. The best thing to do is get over it and get back to lifting.

>>39256362
except that the engineer is right, you retard

a little knowledge is a dangerous thing

>>39256618
>If it's from wideset insertions,
what other cause of chest gap is there?

>>39256552
Lol no, unless you're fatasfatass. If you work out consistently and heavy, you can cut up to about 1/3 of your tdee and have most of your weightloss be fat, but that's worse than 1/4.

>>39256616
Let's be real, a 3.5x4.5" (9x11cm) wood pillar could hold up ten ton(ne)s. The weight anyone cam push is nothing compared to what some thick lumber can hold. He'll be fine.

>>39256626
>Bariatric bypass

>>39256650
IT DEPENDS WHAT WOOD , WHAT IS THE YOUNG MODULE? HAVE YOU CALCULATED THE MOMENT OF INERTIA?

HAVE YOU CALCULATED THE VARIABLE APROXIMATION OF THE TENSILE INCREMENTS?

Anyone have that picture of Vegeta and Goku bro-fisting and the post is about hair loss?

>>39256670
>3/10

If someone is a 180lb lardass, should he be encouraged to cut+lift or just lift and eat a normal 2kcal diet? Don't know if they can just turn that fat into muscle or if they should cut -- aka I don't know how any of it works.

>>39256709
>mechanical engineer doesnt know what young module is

is this weightloss math right?:

my basal metabolic rate is 1973.6 (im 90kg 173cm 28 year old male)

i cycle for an hour 2 times a week= 500 cals

i lift 3 times per week = 600 cals

so if i eat a diet of 1500 cals

then each week im gaining 1500 x7 but losing
1900 (basal) +600+500

so thats like 4000 cals deficit, thats a bit more than 1lb per week?


im only counting excersise and basal, does anything else influence, like, walking to work going up stairs everyday, etc

>>39256785
That 3/10 was for effort. This is 1/10.

>>39257240
so mad

>>39256833
Basal is almost 2k per day, so even if you only sat in a chair all day and ate 1500 calories per day, you'd lose 3.5k/week, which is a pound per week. Just eat at bmr, exercise, and track for a couple months, but you're in the ballpark.

What's the minimum amount of protein I should be eating in a day? I hear a lot of figures thrown around but basically I have somewhat of a tight budget and I can't afford to buy so much protein. More is better, obviously, but at which point can a person consume at which they're getting the most bang for their buck?

>>39256767
Cut and lift.

You don't turn fat into muscle, you burn fat or you build muscle. You don't turn one into another.

I'm a fat that wants to be a notfat. If I stop drinking I'll be within my calorie goal for the day (-500).

The gym is quite a ways out from where I live and I'd like to start doing some sort of strength routine in-apartment for the winter.

Any resources for building strength in my apartment?

>>39257304
>Any resources for building strength in my apartment?
Not unless you have equipment.

Can you do pullups? That's probably the best thing you can do in your apartment without much equipment. But seeing how you're fat you're probably not too great at them.

>>39257304
listen, there are only 2 things you can do to improve your body

1) lose fat

2)gain muscle

if you want to lose fat, all you need to do is make sure cals in is less than cals out

but if you want to lift muscle you gotta lift

yes yes, its sometimes possible to build SOME mass over A LOT of time, by doing CERTAIN sports or bodyweight excersises with VERY HIGH INTENSITY and MAJOR DEDICATION.

but its probable that this is way way beyond whats possible for you, so your only bet for muscles is LIFTING

dont fool yourself. youre not gonna do a huge effort, even lifting 3 times x week which is the minimum you would need for it to work will feel almost impossible for your indisciplined self, so theres no way youll start doing 2 hours of calisthenics every day, no fucking way

bottom line, if you want muscles find a way to lift, either in a gym or with equipment in your house, dont whine, dont complain, just find a way

>>39257288
1.6g/kg bodyweight, or 0.75g/lb, is generally the most you can use if not roiding. 1g/lb is easy math for burgerstanis, but you can generally cut that by a quarter and see zero detriment. Believe it or not, if building muscles, your caloric surplus has more effect than your protein intake. This isn't necessarily true for high end lifters, but it's definitely true for you.

When i lift a weight i get a weird sensation in my right arm

Its been like that since i first lifted 15 years ago, then i stopped; now that im lifting again i feel it still

>right arm
on the inside of the elbow joint i feel a gross squishy pop as i lift a weight up; like a heavy fast raindrop fell on the muscle in there. Its everytime i do a rep, and the more i do it the more intense it gets. Hurts, but its more icky than anything. Finger tips get a sparkling feeling after it sometimes and some pops are real intense where my hand shakes after

>left arm
totally normal. In contrast, it feels real comfy to lift and actually good.

Im thinking its a nerve going between muscles or even right thru them.. anyone else get this? should i just lift in an angle that avoids that feeling even if it affects what part of the muscle is working out? could it cause damage?

>>39245780
Possible to get access to a gym for two months only? In the US

>>39256833
Looks correct but sodium levels, water levels, time of day etc will add/subtract 1-2 pounds too. Keep steady and track over a few weeks, adjust if results aren't consistent with your math. Remember to recalculate the equations at every 5 pounds lost as well.

>>39257758
Some gyms will do a monthly rate for slightly higher per-month charge. Try being guest of a friend with a membership might also work, guest membership is a thing.

>>39245885
Depends. Have you done shi-kai? Are you even fully 2D transformed yet? I'm sensing not.

>>39257304
Bodyweight exercises, cardio, calisthenics. Be sure your calories are at the right deficit though, count them well and no booze cheating, hey?

>>39257794
yeah but those non fat related weight variation do not affect the total rate of fat burn, right?