QTDDTOT

>>39390288
What are your goals?

Can I train a body part 3 times a week?

>>39390368
yes

>>39390307
At the moment, mostly to bulk up (and obviously gain muscle)
I go to the gym usually 4 times a week, sometimes only 3. Currently only taking preworkout, BCAA, protein, and fish oil

elbows tuck or flared for bench press?

>>39390413
would having something inbetween be bad? to involve more pecs but not fuck shit up at the same time

>>39390397
try creatine if you're looking for something natty. Otherwise start with steroids before going to HGH. Check out /fraud/ for more info.

>>39390451
Used to take creatine though when I ran out I just never bought more. I guess I'll have to make a trip and go get some

How does /fit/ feel about c6w

>>39390656
very positively

i started my cut a week ago went from 92kg to 88kg already. Is this waterweight or does it mean i overdid my cut?

im 173cm and lifting, my calorie intake is between 1200 and 1500 altough one day it was 800

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Is eating out pussy beta bruhs?

I aways wanted to try it because porn reasoning, so I did it the last night to my relatively new gf. It didn't taste like anything really and she thoroughly enjoyed it. While driving home I got scared and told her not to tell anyone because I didn't want my redpill brother to find out. I've heard him say eating pussy is for beta cucks. Should I be concerned of losing my alpha status if she goes around telling our group of friends?

Is Super Squats a meme? Also when I do it, I don't want my deadlift to go to shit b/c there is no deadlifting in the program. What can I do to combat this?

>>39390451
What can i expect of creatine? Do you have to be a seasoned lifter to get anything out of it?

How's the water retention?

>>39390758
this is bait right?

fukcing autists, eating pussy is great

>>39390758
Why would she tell your brother?

>>39390797
I seem to be able to squeeze an extra 5% out my workouts with it. You don't need to be a seasoned lifter to use it.

Water retention varies person to person.

>>39390758
You're a beta because you care about what your brother thinks about you eating pussy.

What do if you can squat only 175 parallel and 145 ATG? :(

>>39390928
pls be kilos

>>39390947
lel then i wouldnt complain i guess

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>>39390758
>Implying pleasuring a women would be beta.
>Giving a shit about what anyone thinks about how you fuck women.
>Actually telling your gf not to tell anyone.
This became beta the moment you got scared about it.

>>39390720
please this

How do I start weightlifting as a poorfag?

>>39390979
It would be a combination of waterweight and less food in your gut. Cuts usually start with a big drop the first week and then steady linear loss, if you're doing it correctly.

I'm doing well at maintaining current weight, but I wish it was a few (5-10) pounds lower. Should I do EC stack or go directly to DNP?
On EC, I drink a lot of coffee and take a caffeine tablet (200mg) daily first thing in the morning. Should I just add the ephedrine on top of my normal caffeine intake or how should I change my intake?

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What do you guys do other than the gym and work to occupy your time? I've pretty much hit my fitness goal in terms of strength, bf%, heart rate, etc., and the gym is losing its luster during a break up. Video games don't interest me much and my good friends are busy professionals. Time is the greatest healer but how do I make him work faster?

I fuckin skipped again and i dont even feel that guilty this time
I just wanna masturbate play vidya and chill at home
whats wrong with me fuck

>>39390720
If i remember correctly one kg of fat is around 7000kcal, if your normal maintenance is 2500 it's more likely you lost 1 kg fat.

>>39391020
Gf?

>>39390993
>>39391045
so that would indicate im doing good, BUT if for some reason i drop 3 more kg the next week i should inmediately start eating more, right?

>>39391206
Yes, just don't return to a bulking diet

>>39391026
You don't WANT it!

>>39390982
You can strength train at home with just a power rack, a bench and some weights. Will pay for itself in about a year. If you're a britbong you can get a squat rack from argos for £85.

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>>39391217
>just don't return to a bulking diet
never, i started lifting at mantainance, now im in a cut, im too much of a fatty for bulking , pic related

thats 89kg 173cm 28yo, hope i can keep my cut i hate looking like this

>>39391257
But then you need a house. What poor fag has a house in uk?

>>39390397
HGH is expensive as FUCK. Not worth if you're not already using regular AAS.

>>39390413
>>39390438
In between is where you want to be - maybe around 60 degree angle between your upper arm and your body. More tucked = more tricep/shoulder, less chest BUT more flared = more vulnerable shoulder joint at the bottom of the movement.

>>39390463
It's like $12 for a kilo of creatine at wal-mart. I take 10g a day so it's like 4 dollars a month. Go get some.

>>39390656
Good program but people like to use it before they need it. Commonly critiqued as not having enough Bench volume though, which was pretty much my exact experience.

>>39390797
You'll likely hit an extra rep or two on a 5rm. It's nothing huge but it's definitely there. You won't even notice the water retention unless you're already sub 12%.

>>39390928
Squat more and eat more.

>>39391334
Not that bad, you got muscles, you are not skinny fat at least. 6 month and you have to buy new clothes

>>39391334
also, bf% estimate please

>>39391361
30-35%

>>39391360
6 months?? youre talking about muscle gain right? im doing a heavy cut now i expect to keep 1kg per week. Im guessing my goal weight cant be lower than 75kg. That means areound 2-3 months

>>39391371
are you sure?
is this graph wrong then?
http://www.leighpeele.com/wp-content/uploads/2010/02/pictures-of-body-fat-percentages.jpg

>>39391372
Sure, just don't quit if you feel you are not reaching your goal in 2 month.

>>39391384
wrong as fuck, more like 27%, 35%, 40%

>>39390720
You're not going to lose a significant amount of muscle or fat in a week. It was likely a combination of dropping water, dropping glycogen, and dropping salt (the later two cause you to drop even MORE water.) As long as your lifts don't start to regress (stalling will happen eventually, and you might need to cut volume but DON'T sacrifice intensity) you're fine to keep cutting.

>>39390982
Gym membership can go as low as 20-30 bucks a month. If you can afford the internet you can afford the gym. Home Gyms are expensive and inconvenient or even impossible until you own your own home so don't go that route probably.

>>39390997
Just adding it on is fine. Ephedrine and Caffiene have a multiplicative effect, not an additive one, so you'll notice a difference.

>>39391020
Learn something new. Could be a skill, like an instrument or woodworking or cooking. Could be a new sport, whether competitive or rec league. Learn basic programming. Take classes or join groups that do these things and you make new friends/meet new people as well.

>>39391026
I've been lifting for 7+ years and even now my motivation comes and goes in waves. The thing that changes is you learn how to push yourself into going even on the days you don't want to.

>>39390758

It is beta according to my books.

It's literally succumbing below female in family hierarchy. Man should always be above wife and wife should always be above children.

Also ancient greeks and romans agree with me about cunnilingus being THE act of faggotry.

But it's still my opinion and principle in the end.

Does in matter what creatine brand I use? Like is there a difference between store brand (Prosource) and expensive shit like Ion

>>39391372
You will not maintain a weightloss rate of 1kg per week. That's hardly doable when you have 50kg to lose, let alone 20. Cutting for longer than 3-months often leads to diminishing returns though, so even if you don't get to that goal weight in that time, it will be a good point to reevaluate where you are and what you want to do.

>>39391384
How you look at a given bodyfat is VERY dependent on genetics (where you store the fat) pose, and lighting. I would say 25-30% (leaning towards 30) is accurate for your picture.

>>39391453
You must be tons of fun at parties.

>>39390758
Doing it because she likes it is beta
Doing it because you like to eat pussy is alpha

>>39391467
No. just make sure it's creatine monohydrate.

>>39391336
>Poor
>Doesn't live with his parents

>>39391495
> Mom, is it ok if i put a power rack in the kitchen? I promise to only deadlift in the evening?

Is it a good idea to take a week off creatine once every 2 months like instructions say? also, should I not take pre that has creatine in it during that peroid, if its recommended?

>>39391736
cycling is unnecessary

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Best way to fix APT?

I'm beginning to think it's impossible

During my workout I get tired (yawns, ..) before I get physical exhausted and sore.

Am I low energy?

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When going back up from an ATG squat pic related hurts. Even without weight.
Only time it doesnt is when I use a really wide stance with the toes pointing rather far outwards.

Injury that just needs to heal or bad form?

>>39391910
it's only on the right knee btw. Left side is fine doing the exact same

Best gold standard protein flavour? Been trying some flavors but haven't been convinced yet (milk chocolate, double chocolate, mint chocolate, vainilla, banana so far)

Let say you build some muscles and then decided to work on strength using powerlifting routines with accessories. What will happen to your gains? Do you lose some muscle mass?

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If I eat at maintenance calories, 1g protein per pound of bodyweight per day, and lift - will I gain muscle and lose fat at the same time while maintaining my weight?

>>39391984

ask him
https://www.youtube.com/watch?v=QdTc2Gv52uI

>>39391910
>>39391913
When I take breaks from squatting for holidays and I come back and do my warmup sets on squats my left knee tendon hurts in a similar way to what it seems like you are experiencing. I found doing elliptical for 10-20 minutes and then squatting next time im at the gym makes it fine. I kind of feel like my tendon hasnt been used so it tightens up but once i warm it up for a session of elliptical is good to go for squatting again. But of course if i take a break again it acts up when I go to squat.

Had a bloody then a beer at lunch 3 hrs ago.
Can I go lift now?

>>39391954
>2016
>still drinking powdered jew

>>39391852
work on your breathing when you lift. i used to yawn all the time when working out and then i realized i was either holding my breath or taking very shallow breathes when lifting

>>39391991
yeah, slowly

you don't need 1g/lb of protein though http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

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Anything inherently wrong with this?
Note: I haven't had any of this yet today aside from the protein shake, and I didn't actually track any exercise, that's just my steps being counted from the gym + errands.

What exactly do you work on to balance out glutes when viewed in profile? Rear delts? Simply a posture issue?

>>39392141
I'm pretty sure a spicy chicken sandwich isn't that many calories

>>39392127
>slowly

So is there a better way to do it? I just really don't wanna put on any more fat man. I like my current waist size.

>>39391453
lol how repressed are you

>>39392179
It's two, based off whatever the fuck MFP says

i've been doing SL for about 3 months now, gains have not been great, didn't add weight every single time I worked out but it's probably because I haven't been eating enough.

Anyways, at what point should I switch routines? I see a lot of people telling my to go to a PPL routine.

are your feet supposed to be parallel in squat?

ive gotten comfortable doing narrow stance squats with roughly a 30 degree toe point, no pain for months

someone showed me what probably is real squat form, i fucked my lower back trying it (for the day) but i think it might be the real way

>>39390758
the fact that you made this post makes you beta

a true alpha doesn't give a shit what other people think, he is alpha regardless

>>39391453
friendo we don't live in the roman empire
The ancient romans and greeks were wrong about quite a few things, there's no reason to follow their sexual morality too.

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>>39392215
It's somewhat individual and depends largely on hip anatomy.

Many strong squatters do absolutely squat narrow and with feet pointed relatively straight as you describe, yes. Pic related, our very own Bodorio.

>>39392235
I write like a retard, sorry

squat narrow w/ 30 degree toe angle
vs
squat medium with parallel feet

ifi can achieve similar ROMs and no pain, both make my quads burn

>>39392254
Squat however you are strongest and of course pain free, that is most important.

Some people may be able to squeeze out a few more kgs doing WESTSYDE!!!! style sumo-good mornings, but that is rarely good for longevity.

>>39392261
I definitely feel stronger doing narrow/bent but my knees go past my toes as a long legged 6'2

How do I keep a straight lower back during deadlift?

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>>39392286
>knees go past my toes as a long legged 6'2
Not a problem at all.

Would recommend perhaps investing in some knee sleeves eventually though.

>>39392300
Thanks for the advice, im a dyel atm so ill wait till i can actuallt squat 3pl8 before worrying abt anything serious lmao

have a good 1

>>39392202
>gains have not been great
But if you're still making them, stick with it. Switch when the program stops working.

>>39392309
Absolutely no point in waiting until some arbitrary number hit Tbh, it's a good investment and preventative measure.

I also recommending going for some quality ones sooner rather than later, like SBD or Titan instead of getting Rehbands or whatever and then having to upgrade eventually anyway.

Someone recommend me a stretch routine so I can ATG squat? Please

>>39391954

Bump

>>39392324
>the dyel puts on his knee straps and prepares to squat 2.5pl8
awk

>>39392353
I squatted 160kg when I got my first set of sleeves, but I wish I had gotten them sooner Tbh, it improves the quality and comfort of your sets so much and is a great driver of progress, especially for people with a narrower squat with more knee travel.

>>39392404
I see what you're saying

im fairly self-conscious so i'm hesitant, but i'll definitely look into it

Is it bad to lose 3lbs a week?

Has anyone succesfully gotten rid of anterior pelvic tilt?

I've basicly been addicted to gaming since I was 3 years old and I'm 20 and have been lifting for some months, but my posture is a big problem. I also have a winged scapula

>>39391440
>Implying I pay for my internet
>>39391257
What if I'm only going to the gym for a few months before basic training? Would it be more cost effective to buy a gym membership?

>>39392430
There is no point in being self-conscious Tbh, do whatever is best for your training.

Same with belt, DYEL fedoras that will likely never squat more than 3pl8 are the only ones that have a problem with it.

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So I failbulked and gained way too much fat over muscle and hated the way i ended up looking so I decided to just cut and start anew.

So the question is: Should i do a slow cut over winter and up towards summer to save as much muscle as possible or should i just say fuck it and go auswitch mode, eating as litttle as possible while hitting macros?

>>39392503
do PSMF. I recommend lyle's rapid fat loss diet

>>39392520
Thanks for the help :)

When cutting and strength training is it possible for your weight loss to slow down because you gained some muscles as in I was losing 2 pounds a wee but this week I only lost 1 but I think it might be due to increased muscle mass is that possible?

Is it worth my doing power cleans? Seriously. I DL 220kg but only power clean 100kg. Should I just do barbell rows instead, especially if I'd like to take my arms from 17.5 inches to 19 or 20?

>>39392842
Unless you roid you don't get 1 pound of muscle mass per week. Readjust your calorie intake. On a second thought don't readjust it, cutting 2 pounds/week is retarded.

>>39392875
I thought 2 pounds a week was a healthy amount to lose? I'm pretty overweight so I want to lose kind of fast also this isn't a 1 week gain I think its like 0.2 pound gain a week that has made me heavier but that probably isn't the case then

>>39390758
Eating pussy is beta. Eating ass is alpha god tier.

>>39392910
2 pounds a week is fine IF you're currently 100+ lbs overweight. That will slow down as you have less and less to lose.

actual day to day scale weight can fluctuate based on salt, carbs, water, etc. So don't worry about 1 lb vs 2 this week, just worry about the general trend being downward.

>>39392981
I'm about 40 pounds overweight so should I reduce the amount I'm cutting?

Hey /fit/ if i can bench 225 for 5x5 what do you think my 1rm would be?

>>39392202
Are you comfortable with lifting weights? Are you able to correct your form? If yes then you can probably switch, but if you are not eating properly it won't help anyway.

I'm 21 and have had osgood schlatter disease for most of my teen years and still do. It never bothered me much, but I started lifting 2 weeks ago and now I'm starting to get pain in that knee when doing squats. I don't want to mess up my knee but I'd really like to be able to continue doing them. I bought a brace to see if that helps any. What should I do?

Also, should my should lift up just a little off the bench when doing a bench press? I feel it more in my chest that way instead of mostly my arms.

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Anybody have recommendations for a good treadmill? Brands to avoid, price range for a good one, incline vs no incline, etc.

Looking to mostly walk on one while watching TV, but will do occasional jogging.

Gotta be one from this page: http://www.fitnessdepot.ca/ottawa/cardio/treadmills.html

>>39393156
Whatever you can rep one time only

What cardio best pairs with 5/3/1? I currently walk 2 miles every day to work but idk if I should do more.

I'm new to /fit/, do you speak about boxing punching bags here?

>>39393753
If you can, go to a sport store and try them out before you buy. If you're going to be putting one of these space monsters in your house make sure it's comfortable/doesn't bounce too much when you run on it/isn't a plasticy sack of shit.

>>39390288
how many sets of planks should I do per day? my max hold is like a minute, so should I do 3 sets of 50s or what

>>39393753
get a rowing machine instead.

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Is this an ok routine for a beginner?(I'm very skinny, narrow shoulders, small chest, 17 y.o.) What should I add/remove?

>>39393961
pretty shit to be honest. you can stick with ABCX but instead i recommend something like this so you dont burn yourself out:

A - Chest, Shoulders, Triceps (push)
B - Back and Biceps (pull)
C - Legs

and you should do cardio everyday you workout.

>>39393961
If you're looking for a similar but better routine search up Ice Cream Fitness. You don't need to jog if you're trying to gain weight unless you're training for a sport.

>>39393795
you should definitely do more, walking is not cardio unless you weigh 300 pounds. just run a couple miles on the treadmill every time you workout

>>39390288
Anybody here tried psmf before? How'd it go? Any resources on it?

I'm pretty interested in it, since it seems less autistic than DNP or Clen but similar results.

>>39393986
So the order/split is fucked up, but overall my choice of exercises is alright?
>>39394045
Doing cardio for being healthy!

>>39394071
yup your exercises look solid. the only one i wouldn't bother with are barbell shrugs, if anything replace it with deadlifts. and youre right cardio is for being healthy, don't listen to the fat """""powerlifters""""" that tell you otherwise.

>>39394121
I usually write "thanks for advance" in the first reply but I forgot to this time so I'm writing another reply to thank you. Thanks.

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Yesterday I scraped my shin pretty bad and started bleeding all over the bar.

then has to spend 10 minutes disinfecting everything.

Should I just change my form to fix this or buy some shin guards?

>>39390288
Can anyone identify a nutrient hole in my diet?

Coffee
Kale
Pinto bean
Tortilla
Lime
Milk
Ground beef
Pasta

>>39394171
fruit.

>>39393947
Already have one. Getting bored of it and need to vary it up every now and then. Usually go running outside but its hard to do this during a Canadian winter and parts of fall/spring or when its 35+ in the summer.

>>39393942
Fortunately space isnt really an issue, got an entire basement at my disposal that nobody uses.
However I will go out and try them at the store though, was wondering if anyone had input on their reliability or specific things to pay attention to.

Thanks goys.

>>39394160
Wear sweatpants Jesus Christ how is this hard

>>39394237
It just feels like they always grab at the bar and twist it weird.

Plus I got thicc calves.

I tried ephedrine (bronkaid) for the first time this week, and it did not curb my hunger. The next day I upped it to 2 a day then the next day I did 3 with no effect. Should I just not use it? Does it serve any other purpose for me other than this?

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I've been reading about creatine and it's mostly good things. The only negative stuff said it was only anecdotal and there isn't concrete proof that it's harmful.
Opinions?
Is creatine worth it? How should I use it so it works good as possible?

>>39394357
Try it and see how you like it. Nothing can go wrong unless you're allergic or overdosing on it like that dumbass kid who took too much for wrestling weight.
What do you have to lose newbie?

>>39394398
You're right. How long should I stick with it as a test run? I don't want to try it for only a week, see no difference in performance and give up on it

>>39393961
Read the fucking sticky.

>>39393695
bump

So I've been lifting for 1 month now
I can squat and DL 1pl8 (3x5), but struggling hard with OHP 30kg (barely 3x5) and bench 45 (first 2 sets are ok, but I almost fail at the final one).
Is this good/normal?
Should I add anything to improve my Bench (like pushups) and OHP?
5'8"
132lbs

What's up with broccoli? Why is it such a meme on this board?

How do I drop a long distance relationship? I don't want to be a huge dick and I've never done it before

>>39395533
it's good for you

>>39395570
Man up and text her saying that you have something important to talk to her about, and she should let you know when she has time for you to call her. And then just tell her man. The truth is always easier than lying.

>>39390758
Eat her ass after sumo pr

>>39390307
to look like a babbie?

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>>39393961
SS and bulk.
Eat every thing is sight and lift heavy.

>>39395594

Alright, I know in concept, but should I do anything beforehand so it's not so abrupt?

>>39395636
That is what the text is for
for an example, you could text her telling her that you don't think certain parts of your relationship are working, and you need to talk to her about it later when she has time. That way she is prepared for the phone call, knowing beforehand what the subject of your conversation is going to be about.
That is what i have done, but it is never easy anon. In the moment when you are talking to her, you might get the urge to stay in the relationship and "try to work on it", but it never does, long distance is destined to fail, i have been there myself and it is so draining on both partners.
Best of luck

>>39395634
Do program related until you get close to 1/2/3/4 or stall then do a power-lifting or bodybuilding program

I'm tired of being a skinny cunt and I want to gain weight.
Tomorrow I'm going to buy a blender to make high calorie smoothies. Any recipes that you've used that are good? and how many calories if you know

>>39395676

Alright. Thanks man. I'll do my best.

If I'm doing a lift where I go up 5 pounds (100 -> 105, for example) for 3x8 reps, and complete every rep except for the last rep on the last set, should I try 105 again when I do the exercise again? Or should I move up to 110?

>>39390758
You're a beta if you ask this question.

Eating pussy is only beta if you're eager to please others. If you think eating pussy will make women like you more that is beta.

Eating pussy because you enjoy eating pussy and you're a demigod at foreplay is alpha as fuck.

>>39394864
completely normal. when you're first starting out, the presses just feel harder cause they seem abit more alien in the way they make you work your body compared to the squat and diddly.
I'm guessing you're on Starting Strength or something, and though most beginner routines say you need to do 5 reps per set or don't bother, try instead to stay within 3-5 rep range if you're going for strength. if you can do 3x5 reps, up the weights next time. If you fail at 3x5 but can do at least 3 reps per set, stay on the weight until you can do 3x5, then up. Keep in mind that each day is different, try to notice how you feel in general, wether you feel tired, lightheaded, or just generally weak, it means a lot, and can easily be misjudged as weakness.
hope this helped.

>>39395744
if your form is perfect on every rep, go up. set a minimum amount per set to finish, not just one set in stone, i.e. 3x5-8 instead of 3x8.
minimum 3x5, any lower, and you gotta deload. anytime you can do 3x8, you up it next time.

>>39395594
BUT HOW GOOD?

>>39395835
Thanks a lot man

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Someone give me a form check before I snap my shit please

https://www.youtube.com/watch?v=sZLLhNSJQ18&feature=youtu.be

I've been on SS for the past two months,and while my squat and DL have progressed steadily well beyond 200lbs, my bench seems to be stuck at 110 lbs.
Any advice?

>>39395947
have you been lifting in general for only two months? cause a 110lbs BP is normal after two months.

>>39395947
>>39395835

>>39390288
On back day, do I do barbell rows then bent-over rows, or bent-over rows then dumbbell rows?

is keto a meme or should I do it. I'm at about 247 pounds down from 330+ and i've been struggling lately. I hear keto is really good for losing fat fast.

>>39390288
If I can barely press my sets for a weight but have a hard time with keeping steady, should I just keep at the weight I am till I can press smoothly?

How do I increase appetite? Been trying to bulk for a year. Went from 53kg to 60kg and now hovering around 59kg. I get full so easily and always fuck up my bulk.

>>39396483
Just keep doing what you're doing because it's obviously working, the smaller you are the harder it is to lose weight.
Don't eat too much and do a lot of cardio. Done.

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Kinda a blog post but still:
Was fat, 98kg, during my weight losing journey met this calisthenics guy, did calisthenics with him. Now 66kg and can finally see some gainz. Now we are bestbuddies. I'm training to get a greek god body, he trains only for the skills, doesn't care about gainz or aesthetics. Last week I meet this ex bodybuilder that offers me his coaching (training and diet) to get big n strong. The problem is no more calisthenics with my best friend. What to do /fit? I train 3 times a week with my friend. Can I survive 3 days of cali and 3 days of weight training?

>>39391453
Not if you grab her by the legs, pin her to the ground with your body weight curled over her, eating her out and fingering her and taking the lead.

>>39395854
Another anon here. What if you can do 3x8 but your form isn't perfect?

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Is it a meme?

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What's a general way of knowing when to switch from beginner to intermediate routines?

Would just saying "When i reach 1/2/3/4" be suitable? or is that too late/early?

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Is my squat form good? I have incredibly long femurs but I'm very flexible, so I don't know when exactly to let my knees drift forward, it's confusing..
https://www.youtube.com/watch?v=6wKDOTSDlS8

How do men (you) want their girlfriend to be like ?
t. Girl trying to improve herself

>>39397139
bump

>>39397758
I'd like one that's not just a fucking bitch

>>39390288
do you fucking count the bar or just the plates?

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>>39397139
goys pls, I need moral advice. Gainz or friends ?

>>39397890

Only count it if your lifting it.

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Do people remember if you do something stupid at the gym?
I ask because I am obese by 120lbs and have been struggling to motivate myself during cardio.
So I went to the gym today at 4am and started using the stairmill. I bought a picture of a hotel honeymoon suite. As I used the stairmill I held a small picture of my oneitis and pretended we were just married and I was carrying her to bed. It was motivating me to climb those stairs but after 20 minutes I turned and saw 2 people watching me when I thought I was alone. I am afraid now, that they will remember and tell everyone.

Tips on recovering from a back injury besides taking a break? I don't really feel pain just an odd sensation in my back

>fitness question on the fitness board don't deserve their own thread unlike all the frog shitposts

>>39397139
Morally, there's no problem with you deciding to do your own shit. You could even encourage some cross-over with him.

Training 6 days a week is possible, but you'd have to eat big, which I doubt you're wanting to do as a former fatass.

You should see if your calisthenics friend is down to do some running and you guys can be running buddies.

>>39397253
Depends how bad the form is. If you're risking injury, then obviously don't go up. Otherwise, I'd just wait to see how you feel the next workout. If you feel like you're a demi-god, then go for it; if you're having problems even getting to the gym, maybe not.

>>39390288
I was on hgh for 3 months at 5 ius a day every day. At 22 y/o.


No change whatsoever so dont stress it.

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>>39398267
He hates cardio and weights. He also doesn't care about being aesthetic etc etc. He eats like a fat ass, trains like a caveman but still maintains a decent looking body. Giving up on cali would be hardhitting for our friendship. Also im trying to build mass with bodyweight while clean bulking, it's difficult. Training 6 times a week would be a blessing, since it's the only thing that makes me happy, I'm just concerned about mixing bodyweight and lifitng.

>at gym
>need to flat bench
>only 2 benches taken by guy doing decline and old woman
>ask old woman to work in
>she reluctantly accepts
>says she has 2 sets left
>does 1 set
>unrack her weights, do my warm-ups
>rack weights back for her
>she does her final set and says she's finished
>tells me when someone is benching, you always have to wait for them to finish regardless of sets remaining

She was legitimately taking 3-5 minute rests between sets, I don't want to aimlessly walk around for 10 minutes waiting.

I've asked others (guys) to work in before and they always gladly let me

Was I in the wrong here?

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Should I start bulking or cutting first?

>>39398465
No. It's perfectly normal to work in. It's actually the best way to handle those situations. She's just an old salty cunt.

>>39398526
Exactly what I was going to say. Most people are totally fine with letting someone work in. She's just a twat.

>>39392009
why him? Clarence is beast, but I'm not sure if he did bodybuilding

>>39390288
heya, does my side deltoid get enough work with ohp and bent over delt raises?
i currently do ohp, lat raises and bent over raises but i want to trash lat raises as my shoulder clicks weirdly when doing them and it hurts a bit.
would my lat delt become underdeveloped if i drop lat raises?

>>39398514
lean bulking definitely.
eat around 300kcals more than tdee, do it for around a year or long if u want to and then cut 3-4 months after that

can i do facepulls if I cant adjust the cable machine? As in its always at the top in the omarisuf video he said to put it in the middle.

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I have narrow shoulders+wide hips.
What exercises can help me get a V-taper? Pic related, it's my back

>>39398646
Just fall in love with pulling heavy. I got a thick back for just pulling
Pendlay rows
Chest rows
Dumbbell rows
Cable rows
Rack pulls
Shrugs
Snatch grip deads
Reeves deads
Deads
Sumo deads
Chin-ups
Static holds

Just fall in love with pulling

>>39398688
different anon here
pulling are the funniest exercises anyway, especially deadlifts, they are so comfy

>>39398688
>>39398699
How to deadlifts with proper form though? I find it very difficult to do so.

>>39391827
T H I C C

>>39398706
press your stomach down to the ground(if it makes sense)
press your ass up, imagine being a girl trying to attract chad.
bent over in the hips not in the back.
bent your knees.

when you are coming up focus on extending your knees, and when your knees are fully extend thrust your dickerydoo forward, imagine being chad thrusting a qt3.14

I just started going to the gym but I have no idea what to do, as in I have no program. Would SS be good?

>>39398706
Do it with lighter weight to get the form down
Its literally like standing straight up from a bent down position

>>39398706
i was very afraid of doing deadlifts in the start, but one day i just grabbed my balls and started doing them.
i focused on the form and watched a ton of videos in the beginning.
dont go up in weight until you can PERFECTLY lift the current weight that is on the bar.

now its a couple of months later and i feel really comfy doing diddies, its like the grandfather of lifts, i just run around in socks when doing it, i love it so much lol

tl;dr focus on form and watch videos

>>39398714
My difficult is in trying to keep my back straight. When trying to keep my badk straight, it feels as if I'm rounding my back too much.

>>39397253
do it until your form is perfect. or at least until you're sure you're doing it safely. some excercises can be cheated without risks of injury, and in a lot, cheating even helps, as long as you do it smart (like curls). you gotta make the decision if you think your form is good enough on your own. if you're unsure, do the same weight next time.

I lift at home with dumbbells. Let's be hypothetical and say I can't afford to add weight to my lifts, yet have reached the max weight with my current dbs.
Could I still inprove my aesthetics by adding accessories on top of compounds, focusing on increasing reps and weight on said accessories?

>>39397366
Staying on SS or SL until you reach 1/2/3/4 is way too long in my opinion.

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Should I use minoxidil to grow a beard im baby faced And I'm stuck at a 405 DL what can I do to increase?

>>39398720
dont do ss, find a proper p/p/l routine instead.
for example do a ppl that looks like something like this:

push:
bench 3x5/3x10
ohp 3x5/3x10
(alternate between starting with bench and ohp)
lat raises 3x12
bent over raises 3x12
tri pushdowns 3x12

pull:
bent over rows 3x5
v-grip pulldowns or lat pulldowns 3x5
ez curls 3x12
shrugs 3x12
hammer curls 3x12

legs:
deadlift 3x5 or 5x5
leg press 3x5 + 1xf
db lunges 3x12
calf raises 3xf
leg extensions 3x12
leg curls 3x12

this is a decent starting routine, try to add 1-2.5kgs on your main lifts (the first 2 lifts u do every workout i.e. the heavy lifts)
dont progress in accessory lifts until you can do each rep with perfect form at the current weight (accessory lift: the lifts that come after the 2 first lifts)

>>39397742
yeah it looks fine. your fucking memery does not.

starting asskinnyfat on ss
about how much does it take to reach 1/2/3/4?

>>39398759
forgot seated rows 3x12 after v-grip pulldowns

>>39398004
when arent you though

anyone know a good ppl routine with only a power cage/bb/dbs (for home gym)?

>>39398624
if it's clicking and hurts, you're doing it wrong. take your time to find what you're fucking up and fix it instead.

>>39398759
thanks. i'll see what i can do. i'm a bit shy when it comes to deadlifts/ohp and such because i can't lift heavy weights just yet

>>39398815
exactly, i was just the same, i would say, if you are uncomfortable, just avoid doing those lifts for a while.
there is time enough, the most important part is becoming comfortable in the gym.
the big lifts will come when you are ready ;)

>>39398731
tape yourself doing it, or have someone competent observe you. I felt like I was maybe fucking it up too, but my form was great. gotta make sure tho

>>39394317
add caffeine

>>39398762
lmao4pl8 diddlylift will take a year I'd say
with some dedication

Hi guys,
Anyone know a good program for calisthenics?

>>39399214
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html

Can I somehow get away with squatting only 2x a week with SL?

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How do I forearms?
>Inb4 Deadlifts
Already do them twice a week, my forearms are just disproportionally small. I just want those veiny rock climber forearms...

How much does cutting affect on face? I feel like I've gotten much uglier on the face after I started lifting. Might just be because of growing up but I used to be 45lbs lighter back then. I have really chubby cheeks, is there still hope for a poking jawline when I decide to cut?

Recovering hungry skelly here. Now that I've become good at doing pushups, what sort of workout should I look at when going innagym for the first time? Should I do Starting Strength? Just trying to get ready for boot camp

>>39399344
Read sticky

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>>39390288
best days to train abs/calves? also anybody routine for hypertrophy?

my gf is pathological liar.
She lies about anything.
She'll say she forgot her phone charger and that she needs to come over and get it and then when she gets here say that she had it the whole time but wanted to come over. She fakes sick to cancel plans or to skip work. She lies about things she said 30 seconds ago.

how do you deal with liars? Is it possible to have a successful relationship?

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What stuff do you guys put in your protein shakes to make them more interesting / nutritious?

>>39399563
buy some frozen blueberries and blend em with vanilla powder, taste like a blueberry muffin

>>39399457
Not really /fit/ related, I suggest you try /adv/

>>39399457
Put your foot down and stop being a pussy.

A couple months ago I hurt my back pretty badly, not through lifting or anything, but I don't think squats or deadlifts are in my future. Physical therapy is going well, but I get under the bar and I just can't do it.

How do I get thicc without those two exercises?

Lifting beginner here. How to I stop myself from doing my squats as deep as I possibly can? I'm hypermobile and it's natural to go that deep for me. On the other hand, obviously, it's very fucking hard to get out of the deep squad.

Any tips?

>>39399563
Is muscle milk for plebs? What protein does /fit/ use?

>>39399762
If it is natural for you to go that deep and doesn't hurt to do so, then you should probably just lower the weight a bit until you can get out of it easier - then increase from there.

>>39391827
it is impossible

>>39399816
muscle milk is, while pretty tasty, pleb tier. if you can get all your macros from actual food then you should do so - way more nutrients, more filling, and doesn't leave a weird aftertaste.

>>39399762
You want to go as deep as you can

>>39390288

>HGH, yes or no?

Fucking no you idiot. Test cycles can be done safely, but HGH WILL make you die younger, without exception.

>>39399833
Well going deep is not the problem. It's getting out of the deep squat. Thus my form suffers a lot due to me lacking strength.

And my weights are already terribly low at 30 kg.
>>39399849
Even if my form suffers? Maybe I should just practice dry squats (with bar) until I have a higher squat?

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>>39399851
>Test cycles can be done safely

Care to elaborate?

>>39399883

With proper timing and use of other regulatory hormones, you can supplement test without messing up your basal production levels or reproductive organ health. Go to fraud general for more details

>>39398760
it's not really about memes I just experimented with green screen, I never tried something like it before, but thanks.

Is it still a pregame if I don't go to the bar with everyone?

Barbell or bent-over rows first?

>>39399306
cutting affects everything, anywhere you have fat. If you have newfound chubby cheeks, guess why they're chubby?

>>39390288
most of my auxiliary work is something like 3 sets of 10, but I've been seeing a lot of people structuring their aux lifts into something like 5 sets of 10.
is there any reason for this? is it something I should consider?

>>39401299
for maximum hypertrophy you want something like 5x12 with short rests.

>>39401308
ok. I just finished my third cycle of 5/3/1 and I went ahead and restructured a lot of my aux work for less lifts and more compound stuff. I'll probably try upping across the board to at least 4x10 and if it feels good go up to 5x10 after that

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First of all, sorry for the shitty picture.

So, I'm 5.7 152 pounds, came all the way from ~208 pounds. I've been losing weight + going to the gym for about a year. I had gaps because of my training and some hiccups on the weight loss, but I got here, somehow.

When I first started going to the gym, I could barely do 5 reps with the bar as bench press. Now I can get 3x10 35kg. Not much, but a start. I've also improved all my lifts by a huge margim, etc.

I'm still very fucking fat, as you can see on the picture. However, lately my girlfriend is telling my I'm too goddamn skinny for her taste. I believe she wants me to pack some muscle, of which I now I have basically nothing.

So, for questions:
1) BF%? I'd say about 20%, but I'm not sure.
2) I now I look like fucking shit. Should I keep cutting? I'm afraid to try some light bulking and get fat again

>>39401455
>I now I look like fucking shit. Should I keep cutting?
No. Lift heavy and do a clean, slow bulk.
>BF%? I'd say about 20%, but I'm not sure.
Does it really matter? Probably around 20% yeah.

Newfag here, I'm 6'3'', ~126 lbs, 19yo BMI ~16. I'm in poor physical shape generally, get winded from climbing stairs or standing too long, can't easily start a lawn mower, etc.

My goal is to have a) above-average strength and stamina b) a health body weight, and c) aesthetics in the "ottermode" area (I want to stay skinny but also look healthy)

After reading the sticky I've started the couch potato to 5k program and I'm planning to start a barbell program this week. I'm currently deciding between SL and ICF. I imagine either of these would be fine for goals a and b, so which would be the best and easiest for c? The time commitment for ICF is a bit daunting. On the one hand the campus gym is about 2 minutes away and I no afternoon classes any day of the week, but on the other hand I have the world's worst time management skills.

>>39402262
Do you think muscle is easily obtained? You think that just by touching a weight you're going to explode past the 'ottermode' range you want?

>>39402262
you're a disgrace

>>39402290
No, I'm planning to do barbell training (I actually have some experience with it in the past, though I've long since reverted to being skelly), I'm just wondering which of those two programs would be the best. I don't want to burn out doing 2 hour workouts 3x a week, and I'm asking whether it's worth the extra effort.

>>39402310
>I don't want to burn out doing 2 hour workouts 3x a week
You're a beginner, and you're starting off weak. 2 hours 3x a week shouldn't be too hard.

I would suggest SL over ICF, though SL is just a ripoff of SS. Why not just do SS?

>>39402338
I'm considering SS as well, and I already own the book. I was leaning towards SL because of the app. Is there any particular reason to do one rather than the other? I've also heard that the power cleans can be a bit tough for a novice, but the campus gym actually provides free trainers to help with stuff like form so I think I could manage it.

>>39402373
What app? What does it do? I would suggest SS over SL.

I would recommend you to replace power cleans with something like a hang clean first until you feel more comfortable with the technique.

You could work on some technique stuff first (low rep sets) and then move on to doing the 5x3 sets with hang cleans.

Once you get the hang of it change the hang cleans to PCs.

>>39402390
The app apparently tells you how much weight to add and how to program each workout. Though I just checked the play store and it looks like SS has one as well. Maybe I will just stick with that if it's the one recommended.

>>39402437
>The app apparently tells you how much weight to add and how to program each workout.
It's 5 lbs per workout, why would you need a app to tell you this? Unless you mean it keeps track of your numbers for you or something, you could easily do this with a little notepad. You're going to have a lot of time in between sets anyways.

I went on a binge today. I've legit ate more today alone than in the last week.
I'm changing jobs and tomorrow is the first day at my new job and I'm extremely stressed out and I failed. I probably ate 5k calories today easily.

Anyway how do I properly recover from that? Not eating for like 3 days is obviously not a good answer.

I stopped going to the gym since march, I currently weight 260 pounds, was thinking about going again, I was doing the basic exercises of SS and cardio on separate days, should I start with the same SS but with no weight and see how im doing from there?

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>>39390288
Anything that I can make at home to make stretch marks go away?

>>39402466
Don't bother making up for it. Just stick to your diet the way you planned it.

>>39402249
Any suggested program for slow, clean bulking?

>>39403223
starting strength if you're a beginner

>>39403231
I've been training for little over a year, but I'm still quite beginner level on my weights. Thanks for the answer, anon.

How long does it take to recover from a torn hamstring. I keep reinjuring it. Does it ever go back to the way it was or am I just fucked.

>>39390288
they say 1g of protein for each pound(.82 is more optimal actually), but does that mean cooked weight of the food, or uncooked?

So, are we going with /lit/ this year for the winter ball?

Hey yall i have a very fast metabolism and bulking up is impossible. What do i do?

>>39403238
What movements cause you to re-injuring it? How are you rehabbing it?

>>39403373

Squats and swimming while kicking fast. All I do is take a month off those activities and dont use legs much. It has happened twice this year and I think it's starting again since I was in the pool last week.

>>39403400
Sounds like you need to strengthen your hamstrings. If you don't rehab properly, you will keep on getting injuries. Slow controlled romanian deadlifts and explosive glute ham raises are great exercises to develop strong hammies, and are especially good for athletes.

>>39403542

Thanks anon. I will try these when I recover this time.

My recent increase in desire for carbs seems to have started around the same time I started creatine. Related?

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How do I make my hips more flexible? Currently trying to lose weight and my hips cramp up while doing exercise. Tried yoga and they cramp up while doing that.

>>39403586
Perhaps you unconsciously increased your workload a bit in the gym because of the creatine , making your body crave more energy/calories? I don't recall creatine directly impacting your lust for carbs.

>>39403366

Appears so. /lit/ held a poll and accepted. It will be good for us even if we know we're going to get drunk on whey and tequila shakes and hit on /fa/ and /lgbt/.

I feel my shoulder when doing some chest exercises, such as lateral chest presses and some inclined dumbbell exercises. Is this just bad form?

>>39403698
Those 2 exercises are very harsh on your shoulder if you are using bad form, or have poor shoulder mobility.
If you just feel your shoulder being used, like when you are doing shoulder exercises, then lower the incline a bit

>>39390288

What's a good exercise for building muscular ass? Tired of doing donkey kicks.

How do I get to first base?

Is doing 3 sets of weighted planks good to increase planking time? Just started doing them today and can only hold for just over 1minute. i want to get 2min +

Should I be feeling strain in my mid/left back when doing OHP, or is my form fucked?

>>39402639
yes.

>>39404431
Swing the bat hard and connect with the ball. Then sprint like your life depends on it.

>>39403372
it's not impossible. try harder.

How much do I have to legpress to be considered /stronglegs/?

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>>39390288
am i making any noticeable progress or should i just kms?

(inb4 propane ass)

>>39404831
Kys. The ass on pic one is nightmare fuel tho, could've landed you a job sonewhere

>>39404831
Very slight progress on lats
but kys

>>39404831

Eat more FFS. You're wasting your fucking time if you don't pack down the cals skelly.

>>39404831
what the fuck is wrong with your ass

>>39404314
hip thrusts, skwats and diddlies

What's the ideal form for lifting an object off the ground and getting it over your head while keeping the object upright the entire way?

Imagine, for example, a box-shaped ~90 lbs piece of machinery full of fluids and delicate moving parts. You want to stick it on a wall mount about a foot above your head. If you flip or tilt the object while trying to mount it, it gets FUBARed. What do you do?

>>39404904
Use a lift

>>39404906
This

>>39404831
that's a dang ass, I tell ya hwoat.

3 months ain't a lot to go on, but your ass doesn't look as much like there's an invisible demon hand trying to pull it between your legs anymore, and your arms look a touch bigger.
you really need to work the shoulders, chest and LATS, cause that ratio ain't lookin too sweet there, friend-o.
Also, fix your pink panther posture issues, I think alan thrall has a good vid about it on youtube, but you need to go find that yourself.

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What's he best way to do your bf% at home for cheap? I don't have one of the scales that does it but I refuse to believe the number it's giving me when I googled some random site and put in my info

Also, if anyone wants to guess, I'm more than willing to hear it

>>39404904
if it has side handles, you can upright row it up and The Press it from there, I guess.

>>39404930
Why the fuck would you even care? it doesn't fucking matter. If it mattered you would have payed for a DEXA scan. But clearly it doesn't, so shut the fuck up.

>>39404930
15%? your abs are not visible, but only barely, methinks.

Anyone know if it's okay to make a solution of DHEA in Propylene Glycol?

I'm taking this shit @ 5 mg a day and it's a fucking pain having to measure it on a scale every day.

>>39404961
nah that shit'll turn into mustard gas and you'll die of eternal bleeding

>>39404937

That's what I thought of, but when I do dry runs with objects that I can afford to tilt or drop I always get stuck on switching grip. It feels like there's 2 moments where I'm only holding the object with 1 hand, while the other hand slides off, flips over then re-grips.

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>>39404968
>eternal bleeding
Side-splitting.

>>39404939
>asks for cheap
>tells dude to shell out for DEXA scan

>>39404970
if you can safely rest the object in one hand and abit long your arm to regrip and do that on both sides, that shouldn't be a problem, should it?
alternately, lift your leg up to rest it on your thigh while re-gripping?
desu this is a pretty inane hypothetical to put out on us here, are there specific items you have in mind for a certain job or what?

>>39404968

anon pls

I'm trying to cope here

>>39390451
>creatine
>natty
K den.

>>39404996
cope with measuring that shit on a scale every day you fucking breadhead, don't look for shortcuts that'll cause a full-on chemical melt-down of neighbourhood-proportions.

So if I wanted to buy an exercise bike so that I can continue to lose my gains during the winter, what is a good brand to go with?

>>39404930
calipers and math. They cost a couple of bucks and are small. And they are more accurate than those stupid scales anyway.

For a beginner, is doing a ppl split better than doing SS?

>>39399457
Elect them president

What is fishoil good for and should I take it ? Are there any health benefits/dangers?

How can I fix my patella tendonitis?

What's a good intermediate program? Should I just continue my brosplit with added compounds 5x5s?

>>39390288
I'm planning on running Lyle Mcdonald's Generic Bulking Routine for a few months. Any experiences with it?

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If I start eating mainly chicken and broccoli i will lose weight, right?

What's the deal with creatine? I hear a lot of shit about it from a lot of people who look like they don't know what they're talking about so give me the run down please. I hear some things about water weight and bloating.

>>39404862
ive been eating 3200 cal/day and im gaining too much fat