/qtddtown/

>>39518126
How much proton is needed (on sarms)

Is whey and pre worth the money if I only have them pre/post workout respectively as a treat?

>>39518126
I'm at 5 pl deadlift, 2.5 plate bench ( no squat because of injury). I'm planning to do a 1 week taper, reducing my volume by half and slightly higher intensity. Is a deload after the taper nescesary at my strength level? If so, for how long should I not lift before trying to PR.

>>39518249
It depends on how conservative you are with your money. Clarence Kennedy f.e. doesn't use any supplements besides stanozolol and he's ripped and strong as fuark.

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>>39518126
My back hurts a lot. This was my second workout ever. Can you lie on your bed after a workout or shouldn´t you do that?

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two questions, does anyone have a routine that uses pic related and dumbells up to 50lbs? I'm hoping for some kind or PPL. I want to get as far as I can using my apt's gym before paying for one.

second question, is it a bad idea to switch to bodyweight routine while on a cut? I'd like to improve my ROM and general flexibility but don't want to sacrifice my gains.

>>39518443

Where does it hurt and what exercises were you doing? My first few times deadlifting I used a lacrosse ball to roll out my spinal erectors and felt tons better.

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How do I not go insane from not masturbating when visiting family?

>>39519297
lower and side back

>>39519306

go to the bathroom and masturbate like any sane adult.

>>39519070
This has been posted pretty much word for word before. You ignored advice last time since I doubt anyone is stupid enough to copypasta this.

>>39519337

roll it out with a lacrosse ball, were you deadlifting or something?

>>39519343

the only answer I saw last time was some rambling BS about exercises I could do with a cable machine and had no routine in it like I had specifically asked for. All the shit I find on google looks like meme routines.

>>39519338
1. The sound leaks like crazy from this bathroom
2. I can't really get off without Mr. Big

>>39519408

then pretend you're taking a massive post-thanksgiving shit and let it all out

>>39519297
another anon.
i have been experiencing a bit of lower back tightness after deadlift and squats this week.
do you think a foamroller could do the trick? we have one at my gym, just never used it

>>39518284
after one week, i dont think so, listen to your body

I'm doing 130 pounds on the lateral pulldown

if I get it up to 180 (my bodyweight) will I be able to do pullups?

>>39519493
yes, unless you use momentum on lat pulldowns

If I'm doing PPL when should I deadlift on pull or leg day?

>>39519552
depending on different things.
how far between pull and leg day and if you do squats on leg day

>>39519470
lacrosse ball is what works for me. I think a foam roller would have too much surface area to target the erectors.

>>39518249
Pre workout is a meme imo.

Protein shakes are needed if you're not getting protein from your diet. Hence, if you get enough you don't need the shake.

I take it sometimes, about x3/week,mostly because I don't want to stuff my face full of food.

>>39519552
Do it on press day, confuse the muscles.

>>39519574
aight, gonna try it out though, cant hurt.

u do it after or before a workout?

>>39519597
Haha this is great

Legitimately funny 10/10

>>39519565
I usually do pull->press->legs and yes I squat or leg press during leg day.

>>39519600

just when it hurts, alternatively you can jam your knuckles into the muscle and massage it out yourself

>>39519493
I can do about 7 pullups in one go, but on the lat pulldown I typically use 140. I weigh 160lbs.

So yea the more you can do the easier it will be to do pullups

What level of strength/aesthetics do I need to finally start liking myself?

>>39519623
if you just do leg press, go ahead and do deadlifts on pull if you want to.
if you squat on leg day, do deadlift after squats

I usually do like 99lbs on the lat pull down machine. will I not be able to do a full pull up until I can do my body weight on the lat pull down machine? just seems logical

>>39519662
that is a subject question, only you will know.
start working out and you will find out.
that is what is great about fitness, you are in charge of how you look and you can sculp yourself however you like

I was doing leg press last week and I randomly got a sharp knee pain when completing one rep. I don't lock my knees out and always keep my legs a little bent, so idk why it happened.

I stopped immediately and had some mild discomfort the rest of the day. it's 3 days later and I feel fine, but I know it'll start again when I go back to leg exercises.

how to proceed?

>>39519750
how do you know if you havent tried?

>>39519440
As I said, I can't do it without Mr Big.

thoughts on creatine?

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I pretend to start going to a gym next month, aside from arms and legs that are clearly lacking what else should i be focusing on?

>>39519306
Spill something on u on purpose and then say if u can take a quick shower. Of course have extra clothes in ur car/luggage and just pass it off as caution.

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Why bother when you're just going to end up with a load of loose skin after you finish?
>pic related

>>39520041
If your father or grandparents still have hair then take it. Otherwise you are likely to be predisposed to male pattern baldness, and creatine will speed that shit up because of all the DHT
>>39520059
Delts and a lot of it

So guys I started doing /fit/'s greyskull LP with some added ab and calf work, i was doing a PPL for the last month which was when I started lifting.

I feel a lot less tired after each work out, should this be happening?

Is psmf healthy to do if you're not obese, but just skinnyfat trying to lose some weight before starting a bulk?
I've read from different places that it's cool to do no matter bodyweight and that it's dangerous unless you're a fatty, so dunno what's what
Pls help

>>39519376
not him, but do 3x10 everything for super-basic, 2-3 workouts per major muscle group.

Former Fatty here, did you guys ever notice how much easier it is to reach into your pockets as you lost weight?

Now that I have hip indentions, I'd like to say jean pockets were designed to use those as an easy access point to reach in.

is it normal for my pecs to feel very hard and pumped two days after doing bench press? I used to do BP before taking a break fro the gym and I never had this type of DOMS, I suppose it's because I used a narrow grip so I worked the triceps more than the chest

>>39520624
>did you guys ever notice how much easier it is to reach into your pockets as you lost weight?
No because I was never so fat I couldn't reach into my pockets, holy shit mate

Congrats on not being a beef planet anymore though.

>>39520332
lads?

I don't really care for side lateral raises. Are there any other good exercises to hit side delts?

my protein powder has the consistency of almost wet sand, with a few light presses, it holds the shape easily of the container it's in

Anyone else have powder like this before? Bought it only a month ago

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I started to work out near a month ago.
I plan to keep this up for the long term.
But for the short term, how many months should I spend bulking, and when should I start cutting to temporarily make it when the beach season rolls around?

>>39518298
>doesn't use any suppliments
maybe not the ones they sell at a supermarket, if you catch my drift.

>>39522067
You just started lifting a month ago? To have any gains you probably won't be able to bulk and cut for the upcoming summer. Your only option might be lean bulking with counting macros to a T and being on a minor caloric surplus and rolling with that from now to the end of summer.

What's the name of that site where you type in your penis length and girth to see how you stack up? It shows perencitles and shit

>>39522171
Alright then, I'll just concentrate on the important things for now, and get to appease my vanity next year.

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I found a few pairs of these in the black friday bin in a male only clothing store. Labeled slim fit jeans. Does guys actually wear these? Aren't these for women?

Also for those of you who take vitamin supplements do you experience anything special if you stop taking them after long period of regular daily consumption?

If my workout day is chest/shoulders, should I alternate exercises between the two or do all my chest exercises then all my shoulder exercises?

>>39522264
>vitamins
I do but I'm not sure how much of that is a nocebo effect

hello /fit/
how do you squat barbells without killing your shoulders and back?

What's the best and fastest way to bulk, other than eat everything? I'm 5'7 130 lbs and I just want to be like 50 pounds heavier

>>39522264
>Does guys actually wear these?

Yes.

>Aren't these for women?

Yes.

>Also for those of you who take vitamin supplements do you experience anything special if you stop taking them after long period of regular daily consumption?

No.

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>>39518126
Should I count compromised form as a failed set/rep?

>>39520059
Going to the gym won't fix ugly.

>>39521278
>pumped two days after doing bench press
no

>>39522448
True, but you'll be less ugly by going to the gym than being a fat fuck.

>>39522344
Traps would be a good start

>>39522482
what do guys that look like women have to do with what i asked

>>39521710
Band face-pull apart.
Cable upright row / cable facepull hybrid, set it at around chest height.

>>39522344
Front squats.

>>39522491
He meant trap-bar squats.

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>>39522491
If you are baiting oh well but he means developed traps cushion the bar he's basically calling you a backlet

>>39522506
>>39522542
oh ok thanks

>>39522542
*facepalm*
that makes more sense than trap-bar squats, haha.

>>39522264
Is that you?

My back rounds when I try and deadlift, and when I try to squat I fa;; backwards and my back rounds and I also get butt wink.

Is there any way to fix my mobility to be able to do these lifts properly one day, or am I fucked?

How much do I need to pull to have decent neck? Currently at 240 kg, but the neck is still pretty thin.

>>39520207
You appear to be pretty young and hung anon, just get a reasonable amount of aesthetics and learn how to make that bulge casually prominent and you'll make a lot of women pretty thirsty. Depends heavily on facial aesthetics, but don't even consider the small smount of temporary loose skin. It's not as big a problem as you're feeling.

>>39522448
>>39520059
Don't listen to this cunt anon we're all gonna make it
I'd recommend just doing SL. You seem to have a nice base to work off of, but if you want to really look like you lift just get strong on your mains while bulking, then cut and do some bodybuilding shit.

How much weight should a SS beginner start off with roughly?

>>39523079
Read the fucking book.

Is Beachbody's Body Beast a good workout? I'm a complete beginner. I got it as a gift from family and don't want it to be a waste, but if it's not great for beginners I'll leave it until later.

>>39523113
Too late I just started, how much did you start at?

>>39522727
bump

>>39519408
What the fuck is Mr. Big?

>>39522911
Thanks. Y-you too.

when's the best time to workout while doing IF?

Not a question, but a confession that doesn't deserve a thread.
I went over my calorie budget again today. I have every day for the last week. But today it was only by 100 calories. I'll do better tomorrow.

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>>39518126
Hey /fit/,

I am about to put money into a power cage and am looking for advice on what kind/brand/etc to buy. I want it to be high quality and last me basically forever. I currently own a squat rack but want something that I can also do weighted pullups in, and weighted dips. With regards to dips - is it really safe to use the whole ring/straps setup for those? Is the quality of the dip workout better/worse on rings rather than some sort of dedicated dipping stand (it seems like it would be harder to stabilize, or that the straps might break if I have a hundred pounds chained to my waist)?

Money is no object here.

Also, if I want to sell my old squatrack, what's the best way to do this? Craigslist?

Thanks /fit/.

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I have a powerlifting competition next week saturday, and I want a new song, one to pump me up before I go up to lift.

What song should it be, /fit/?

>pic unrelated

>>39523519
electric six - gay bar

>>39518443
Lying on your floor would help more, also invest in a firm mattress. I personally just sleep on the floor some nights because it helps a lot.

>>39523397
Look at Rogue gear. Top notch. Sell old rack on CL.

>>39518126
If I only do OHP, Stronglift style rows and Bench pressing, at what weight do shoulders start to have some real definition if nutrition is good?

>>39523732
Looking it up now. Trying to find one that's at least 8 feet (ideally 9 feet) tall, as I am 6ft tall and I want to still be able to do overhead press.

>>39523346
Wish there was a system to exchange calories from people overeating to undereating. I peaked at 185lb a week ago but distractions have dropped me back to 183. I'm losing hope of getting to 200 by summer.

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I do PPL with compounds done in 5 sets of heavy triples (5x3)
>Dead/clean alt + pull accessories
>Bench/OHP alt + push accessories
>Squat/front squat alt + leg accessories
Is it advisable to remove the alt lifts on the second cycle and just do dead or squat but in 1x5 to add in more strength work?
Please help.

>>39523732
Rogue guy: I am pretty sure I am going to buy this:
http://www.roguefitness.com/rml-390f-flat-foot-monster-lite-rack

But what the fuck is going on with this site? I have to buy five things just to get it shipped to me, otherwise I have to pick it up in Ohio? I don't think I even need anything other than the power rack and the matador dip addon... wtf?

Any thoughts on this routine I've been running? Compounds I do around 5x5 or 3x8. The machine exercises are usually 3x10/3x12.

Push
Ohp/bp
Cable Flies
Bp/ohp
Incline bp
Shrugs
Tri ext
Lat raise

Pull
Bb row
Diddle
Seated cable pull
Lat pull down
Hammer/preacher curls
Face pulls

Legs
Abductor/adductor
Calf raise
Leg ext
Leg press
Leg curl
Squat

Most /fit/ approved way to lose torso fat? I'd like to do it the proper way, and your guys opinions are the ones a most highly value

>>39524012
ss+gomad

So I understand the whole calories in and calories out thing BUT I want someone to explain something to me.
From my understanding, when your insulin goes up, your body stores fat, which is why you want to eat foods with a low GI. This keeps your insulin levels low and your leptins level high.
Eating food that has a high GI, or spikes your insulin, will cause your leptin levels to lower and your insulin to go up causing your body to store fat.
So, if the calorie in and out thing is true, would it not matter when you eat your carbs?

>>39524030
?
My terminology for this board is pretty bad, you mind explaining?

What are you doing here on a saturday night?

I need a pic of a hand for reference material. Can anyone help a guy out?

>>39524050
He's memeing you, friendo.
His suggestion was for you to go through a bulking routine. If you're trying to lose fat, eat less and do cardio 5 days a week.

>>39524062
I'm laying on my gfs bed listening to her talk about what she's buying online.

What are you doing here on a Saturday night?

>>39524078
How much and what exercises?

>>39524091
drinking mostly

>>39524209
Check out Google for a tdee calculator and go for 200-500 below that depending on how much you're looking to lose.
Honestly any kind of cardio. Get your heart rate up, and keep it there for a few minutes. I like using the different interval settings on the bike and elliptical machines. The row machine is also a good one once you get the form down. Do something like that for 5 days a week and you'll definitely see results in a month or 2. Work on core afterwards so there's tight muscle to show through when the fat is gone.

>>39524218
Anything good? I had 2 glasses of red wine with my steak for dinner.

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How do I clean rust off of weight plates?

I see something about both citric acid and white vinegar (not sure if distilled or not). What do I do?

>>39524356
Sandblast? Idk what the effect that would have on the plates though.

>>39524251
boneshaker IPAs

>>39524364
Ever try dogfishhead?

>>39524374
No, liquor stores here only really carry canadian craft

Have shitty MMC with my left leg. Dominant side takes over. Coming up on the snatch I can feel my right leg pushing up.

How do I fix this?

>>39524050
hes trolling, you cant selectively lose weight from certain areas, just diet right and itll come off

>>39524411
Will wearing a weight belt turn me into a no-core-muscles pussy? Should I wear one while squatting?

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>>39518126
>Best way to hit rear delts other than OHP/Press??

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>>39520059
>Delts
Your delts can hypothetically be 2 times wider than your waist and it damn well should be

Best sources of protein? Anything non obvious I could be missing?

So like other than whey powder, eggs, chicken, etc

How do you know how far you've run?
E.g., if you want to do eight 50 yard sprints, how do you know when you've run 50 yards and you can stop?

My sister is into games like Skyrim, Dragon Age Inquisition and The Witcher. What could I get for her?

>>39522727
bump someone please help me

Can the reason i'm not losing weight actually be because I'm eating too little? I don't really don't each much during the day and tend to eat at night after I get off work.

Can I actually lose weight by eating more throughout the day instead of pigging out at night

>>39524841
You may be over-eating when you 'pig-out' at night. Are you weighing your food and counting properly?

>>39524847
No, I've never really calorie counted before. Should I?

I know meal timing is a meme, but what I want to know is if I could be doing more harm than good by relegating basically of my food intake for the day to one meal. Would I be overall healthier if I got up and ate breakfast, lunch, and dinner?

pls help me with >>39524677

>>39524600
cottage cheese
>>39524656
Get one of those fitbit things
>>39522727
Use a belt and if that doesn't correct, go backwards on weight until you can hit good form. If winking is a srs problem for you, I've heard buttplugs are a fix. Godspeed.
>>39524841
no. cico. It's cico. Study cico.

>>39524872
This seems like a more appropriate question for /v/, really

>>39524872
>pls help
Mass Effect is basically one of those games but in space.

>Get one of those fitbit things
What if I'm poor and/or a Luddite?

>>39524943
/v/ doesn't have a qtddtot. I checked.
>>39524955
If you aren't on a treadmill, I'd imagine a track field is marked in 100 yard bits. Just stop halfway.

I have overactive traps that take over on upper body movements, fucks up my form on bench and ohp and gives me all kinds of shoulder pain and tightness. Should i be focusing on keeping my lats tensed on bench and ohp to keep my shoulders unshrugged?

I asked this a few days ago but didn't really get the answer I was looking for.

Been overweight my whole life. I get the jist of the sticky. But when it comes to weight loss, do I need to pace myself? Like, lose 10 pounds, bulk, then lose 10 more pounds? Or can I just keep losing weight until I'm skeleton mode with no issue?

is there a squat i can do where i pick the bar up from a medium height?
i have a bench that holds the bar as well, but it doesn't extend that high, maybe 5' at most (i'm 6'), and the way i've started squats in the past this is super risky swinging motion
i don't really have the money or space for a squat rack atm, but i dont want to not squat

>>39524356
Just vinegar is good enough. You need to get some sort container with surface area big enough to submerge the rusted item however.

Vinegar -> rinse -> baking soda solution -> rinse -> dry -> spray the thing with rust converter followed by some coat of paint

>>39525259
You don't need to periodically bulk when you're losing weight. I hope you don't ignore what I'm saying and do it anyway to justify and validate your inability to keep to a diet strictly. You should lose it slowly and consistently to increase the chance of keeping it off and reduce loose skin. Weight loss isn't a shoddy 6 month job then back to eating like you used to - there is a reason you've read 'it's a lifestyle change' before, because it's true. Remember to adjust your calorie intake accordingly as you lose weight, obviously the more weight you lose the fewer calories your body needs to maintain its current weight; your deficit will need to increase to account for this. That faggot Socrates said it's a shame to not see your body in its full potential and he's right, you can do it anon. Baby steps.

>>39524458
facepulls my dude

>>39518126

Here's my PPL split. I'm kind of worried about my second pull day being affected by deadlifts on leg day.


Upper Back/Bis

Chest/Shoulders/Tris

Legs/Lower Back

Upper Back/Bis

Chest/Shoulders/Tris

Rest

Rest

>>39525827

I realize that I could shift my last two workouts down a slot but I want to leave the weekend open.

Why does every chad looking faggot grimace so hard on curls?
I've never ever done curls, but when I'm at the gym I see guys who are bigger than me do the one handed curl over an incline bench. They are only curling 12-18kg but look they grimace so hard and pull such stupid faces. Is it harder then it looks? Are these people weak faggots, if so why do they look decently built? Roids?

If I don't enter anything into a day on CRON-o-meter, will it think I ate nothing that day and factor that into my trends? If so, is there any way to say "yeah nah ignore that day"?

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How should I progress on an assisted pullup machine?
I can do only 1 normal pullup, so I rather do more reps on an assisted machine. Im not sure how should I progress tho. Last time I did 3x8 reps with 30 kg and I was thinking about something like 3x5, 3x8, 3x10 and then move on less assisted weight and repeat process. Any better suggestions?

>>39518126
hey guys, i need help with a new routine.
i have been on phrak's greyskull lp for around a year, maybe a little longer.
my lifts has stalled and i want something more appealing to an intermediate lifter.
my goal is to get as strong as possible while not neglecting aesthetics, you guys got a good program?

>>39525999
self check :^)

Anyone have the story about the anon who had a huge friend/flatmate/? who said he could never swing across the monkey bars but anon helped him out to the point where he could

>>39525927

Nevermind, found the answer.
If you go to 'Trends' then 'Nutrition report', there's a drop down menu where you can select for it to include 'Non-Empty Days'.

>>39518152
Benefits are shown up through like .8g/lb.

>>39518249
Why not take enough / supplement protein as the above?

>>39522034
No.

Myprotein has probably the cheapest protein, and unflavored with some stevia powder is tight. I get like 4 of these:
https://www.amazon.com/gp/product/B00GRY2Z5Q/ ..

>>39522264
>Also for those of you who take vitamin supplements do you experience anything special if you stop taking them after long period of regular daily consumption?
Worse hair unless I'm getting the vitamins elsewhere (quinoa and buckwheat, e.g.).

>>39522426
Protein abundance. Staying on low-rep, max weights (~3).

>>39522775
Press shoulderblades on shrugs.

>>39523834
Calories is sort of a meme if getting enough protein and lifting heavy.

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Quick one.
I have muscular contractions. what do I put? cold or heat?

Anyone know if Questbars are a good post run snack? No sure if they have protein/carbs 1-3 ratio.

>>39524012
Low carb, high protein, decent fat diet.

>>39526131
Coffee.

>>39526205

I actually drink enough coffe. your post makes no sense.

I bruise really easily. What's the quickest way to get them to fade?

Can i take too many supplements/pills a day?

Currently take
-vitamin D
-zinc
-fishoil

Then whey shakes

Is that fine?

>>39526519
Foam rollers

is it okay to work out my upper back the day after I deadlift?

thanks fit/

Low weight (especially compound) lifting with high reps = hiit cardio as long as your heart rate goes up right?

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Routine rate?

Pull
Push
Legs
Pull
Push
X
X

>>39524049
That's true at one level, but regardless of how you put on weight SOME of it is going to be fat. There's no escaping that math. GI and insulin should be a rounding error, not a main driver, of how you're eating.

>>39524209
Google Scooby's TDEE calculator. Hop on either Starting Strength or Stronglifts (SS/SL). They're about equally good novice programs.

>>39524431
There's no evidence it hurts. And yes, wear a belt when you squat.

>>39524600
Shrimp and lobster are god-tier calorie-to-protein rations but expensive as fuck. Salmon is good, chicken, turkey, meats.

>>39524841
No. Track your food intake with My Fitness Pal, and actually weigh food.

>>39524858
The reason I eat 5-6 times a day is I feel better when I do. Meal timing is mostly bullshit.

>>39524955
Get a USD 20 Chinese knock-off from Aliexpress.

>>39525538
Front squats; clean the bar into position. Save your money and get a pair of decent squat stands off Craigslist or eBay.

>>39525827
Stop doing bodypart splits, especially ones that have you squat once a week. Look at a four-day Texas Method if you're an intermediate. Google "12 ways to skin Texas Method" for more ideas.

>>39525999
Sticky has a few intermediate programs.

>>39526537
I'd drop the zinc unless you're actually deficient. Fish oil is good if you have inflammatory defects (e.g., autoimmune disease) but does nothing of value for normal populations.

>>39526681
Yes.

>>39526730
Too many isolations and silly shit.

Is it ok if i do cardio on my rest days? (ICF 5x5) I don't care about squatting a lot

>>39526231
Caffeine inhibits adenosine, reducing soreness.

I'm bulking right now but I want to start cutting. however, and I have a few goals I want to reach before potentially sacrificing some strength while cutting:
> be able to do 3 sets of 5 unassisted pull ups (currently can do 1 pull up)
> be able to bench 3x5 of 135lbs/1 pl8 (currently at 3x5 of 125)
> OHP 3x5 of 100lbs (currently at 3x5 of 80)

I'm doing a PPL schedule and do each of these exercises twice a week. but if these are my goals, should I change my routine so I just focus on these exercises? or should I keep them at twice a week, since any more just might risk injury.

my reason for setting these goals is pretty arbitrary, but they're things that I've always associated with "fit" people and I'd be proud of myself if I could do them. not sure if that's good enough reason to specialize a routine

>>39523695
ok cool thanks

Does the Chuck Taylor II are as good as the originals?

>>39518126
Should I buy /fit/ related stuff online today or tomorrow (cyber monday)? And apart from creatine, is there anything else I should get? I already get a lot of protein in my diet, but what about BCAA & shiet?

Yes, you are not strong enough to perform the rep properly.

>>39526861
but I need to end inflamation, I don't mind pain

>>39526537
Bump

Any recommended guides or instructions for kegels?

>>39526537
High dose of vitamin d is supposed to lead to kidney stones.
I take daily 1000µg and as far as I know, this dose should not lead to any problems.

And for the case that you are dumb, there is also a real vitamin d overdose.

I just did my first session of SS yesterday.

My back (mainly my upper but also my lower) back is really sore, I imagine from DOMS. Is this a normal area to be sore after squats, bench, deadlift and dips though?

Do you take the weight of the bar into account when judging how much you're lifting?

>>39518126
For fellow non manlets: what exercises have you found are the best for tricep development?

My biceps are pretty solid from rows, hammer curls, OHP, and chinups, but tris are lacking severly.

I do bench amd standing tri extensions, but it's obv not enough.

I already made it, how do I stop going to /fit/ and start actually enjoying the normie things?

>>39527582
Get normal friends and block /fit/ with some

>>39527561
It's weight you have to lift, too.
so yeah

>>39527543
Yes. But always watch out for form issues and do your Good Mornings for injury prevention

>>39526907
Focus on them, don't forget to balace all the pushing with Pulls.

>>39526837
Yes.

>>39526907
Pullups will get noticeably easier as you lose weight, so cutting actually helps there.
As for the other goals, you should be adding 5lb a week at the very least to your bench, ohp is a bit harder so if you fail adding 5lb, and your gym has them, use smaller plates. If you're doing 6x a week PPL, try this. On the day you increase weight in one lift, do that lift first, and do the other lift with ~10% less weight. So you'd be benching first with 130, and then OHPing 70 on one day, and on the other OHPing first with 85, and benching with 115

>>39527561
yes

how come when I do planks (especially inclined) my lower back and quads feel the most pain? I have a mirror so I know my backs as straight as possible and Im tightening my abs as much as possible. are they suposed to feel like that?

I feel it way more in my abs when I do leg raises

>>39527575
S k u l l c r u s h e r s

What's the body weight ratio version of 1/2/3/4 ?

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Can't tell if I have DOMS or something is wrong. Worked my upper chest a little more than I've done before by adding dumbell bench to my routine. Usually I've only ever hit the upper pecs with chinups but not weighted. The first 3 days after the workout I felt totally fine, then all of a sudden my pecs started feeling really sore all of a sudden to the point where it was harder to do shit like bench press and chinups. Is it possible to get hit with DOMS later or did I fuck my shit up?

>>39528051
1/2/3/4 is newfag shit
Back then it was 1/1.5/2/2.5

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>does lifting save you from being a manlet?

>>39527492
Spastic advice, the question was is it fine to take all three per day, not overdose on one. Obviously take the right recommended amount

Long hair?

Hi /fit/, i need diet advice.
im 5'9'' 145lbs.
i would like to bulk up, i have been eating around 2300kcals a day for about a month now and i have only seen 1lbs increase in weight. is this too little?
can i safely bump up my kcals to 2600?

>>39528178
Bump to 3000

>>39526938
No, added padding to the sole in the name of "comfort" for normalfags

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Does anyone take creatine ethyl ester? Is it a better form of creatine compared to the good ol' creatine monohydrate or there is no significant difference at all?

>>39528186
im just afraid i will pack on too much fat.

>>39528573
all studies show that creatine monohydrate is the best creatine.
its also the cheapest

>>39528573
Ethyl ester tastes like poison. Srs

>>39518126
Can someone recommend me either a good 4 day split or a good ppl split. I'm sick of doing exclusively strength.

Hey guys got two questions for y'all!

I'm very skinny and weigh around 172, 6,0 ft. I have abs and such and some tone on my body but my biceps don't seem to have the veins, and worse yet, my muscle contractions for bicep sucks, I can't feel a squeeze as much only when I autístically put my shoulders super back , what do?

Also what does it mean when "to fight ur max plateau, lifting only 75-85% will help u make gains?"

Help me out lads, I wanna start my /fit/ life, first thing I wanna do is lose some fat around my stomach and hips, how would I do that? I'm skinnyfat at the moment.

I was thinking jogging daily and sit ups would help? what do you guys reckon?

Lets say im working out for hypertrophy, where the recommended rest time is 1-2 min afaik.
Should i rest for longer if 1-2 min is not enough for me to complete 8 reps, or should i just do as many reps as i can and keep the rest time at 1-2 min?

I just realized every time I eat something with pasta sauce I get sharp pains in my digestive system and then I get explosive diarrhea. After some googling it turns out this is an allergic reaction and it can even be deadly.

But I love pasta. Anyone know how to find a balance in this situation?

>>39528881
Do some cardio.

>>39528932
Is it gluten intolerance? I so, you're fucked.

>>39528944
I don't think so, I've been eating wheat products my whole life with no problem. I think it might be the acids in tomatos that's causing it.

>>39528870
Better food choices; running is okay (run+walk for beginners)

For losing fat mix up some Sprints or otherform of HighIntensive-Cardio with Ab-excercises

>>39529104
Thanks, Ill give that all a look.
I don't know if I wanna be completely ripped and huge, at the moment just wanna lose a bit of fat, gain a bit of muscle and tone myself up a little, then I'll see where I go from there

>>39529147
Boy do you have enormous misconceptions about changing your body composition

Read the sticky

>>39528881
>>39528940
I dont think u understand the question, also i do 1 hour cardio 3 times a week.

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why do people put plate and then chains on barbell when benching? sometimes squats
what's the point of it?

>>39529163
He was trolling

I don't think rest times affect hypertrophy, but I'm not certain about that. Certainly people say that but I'm skeptical.

>>39529156
to be honest I'm pretty sure I'm fucking retarded and don't get what you mean

>>39529174
Because the chain gets heavier at the top of the lift because you lift more and more of it. Why they want that I don't know.


I'm at
Squat: 112,5kg 3x5
Diddly: 122,5kg 1x5
OHP: 55kg 3x4 (tried 2 times, both times I only managed 3x4)
Bench: 75kg 3x5

Should I continue SS or am I supposed to move on to Texas Method?

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Is squeezing your glutes at the and of a squat rep really necessary? It feels weird on my back when I do so

>>39529200
/fit/ has a stickied resource that has the basics. It's clear from your questions that you don't understand the basics

Here's the link >>17018018

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I'm cutting right know, lift 3 days a week and do 30 mins of LISS cardio after weightlifting. Is it ok if on two of the rest days I would jump rope for about 20 minutes (including short rests). Would this hurt my recovery?

>>39529268
no I mean your first sentence.
lmao I didn't look at the advice and think yeah that'll get me toned up, idk why I was just posting shit about what I wanna do, I'll definitely figure out how to achieve what I want to with my body before just doing random exercise or workouts thinking that'll work

>>39529174
as this anon>>39529203 said, its get heavier at the top(lockout) as you drag more of the chain from the floor.
it is most often used when deadlifting and it is to improve a weak lockout. that part where you thrust your glutes and lock your back

>>39525973
Do negative pull-ups. The assisted pull-ups don't translate to real pull-ups

>>39529203
Okay here's the deal. You probably have a lot more to go with linear gains and your problem is probably that you aren't eating enough. BUT you can do a Texas method style progression while not having to eat more. I have done this because I had rather stay lean

But something is up with your deadlift. It should be closer to 300 lbs based on that squat. Might be a form issue

>>39529332
only if the burned calories are putting you too far below your TDEE.. soo probably not.

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My current breakfast is Greek Yogurt with an assortment of various seeds (e.g., linseed, flaxseed etc.)

It is
Calories 1040
fat 72
protein 68
carbs 40

Should I drop my serving of sunflower kernels (roughly 24g of fat and 14g of protein) and substitute an extra serving of unflavoured whey protein, which would mean

Calories 840
fat 48
protein 75
carbs 27

>>39529356
I can't afford to eat more atm, but most days of the week I am eating enough, it's just that 2, maybe 3 days I get too little food.

As for the deadlift it was always one of my weak lifts. I've worked a whole lot on form and last week I finally managed to find the sweetspot I think, feels better to pull now but I can't pull heavier still. My grip is starting to give out though, almost dropped the last rep yesterday

>>39529339
Okay lemme explain:

There is NO SUCH THING as "toning up"

You cannot choose where you lose fat on your body. Sit-ups do not lose fat around your stomach and they don't give you abs. In fact they don't really do anything except for kinda strengthen your core. Cardio is good but losing fat comes down entirely to diet. The fat on your stomach and hips comes off last, and it won't come off easily, if at all, if you don't have a solid muscle base.

"Gaining a little bit of muscle" is hard. The human body does not put on muscle easily. You need to work very hard to put on even a small bit of muscle.

And saying you don't want "to get ripped and huge" is like saying you want to get a job, but you don't want to become a billionaire. You're not going to get ripped and huge. You have no fucking idea the amount of work and dedication you have to put in to look even mildly okay. Ripped and huge is completely off the table for people with your mindset

>>39529404
Milk+Penaut Butter?

>>39529404
Well make sure you're getting enough food on your volume day and the day after your volume day

Grip problems can be a bitch. You're probably doing the alternative but if you're not do it

>>39529452
I spent all my money on milk and peanuts (peanuts were cheaper than butter) and I am literally broke. 0 in account and no job so all I have is whatever I can get at home.

Hoping to get a job asap, but none of the stores have responded sadly

>>39529398
No. Fat, especially from seeds, is good.

Source: Informed doctors nowadays like to recommoned high fat, medium protein, low carb diets (atkins 2.0, paleo, etc etc) to people with inflammation problems, diabetes, obesity, etc etc.

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>>39518126
Hey, I'm pretty new to this shit and I just started doing strong lifts 5x5 cuz of the easy app. My question's basically this:

Is it enough? I feel like it does kind of neglect my arms, but maybe there's a reason for that. Should I add anything to the routine? [spoiler] Is T-Rex mode a myth [/spoiler]

>>39529463
I'm doing double overhand and I can't do mixed because my left elbow can't twist enough and the other way feels wrong. Should I try hook grip?

>>39529477
Chin-ups are good but your lats are already being worked with the rows

I'd do curls. Despite what the internet fitness community says I think curls are essential for both strength and aesthetics routines

>>39529404
CHALK CHALK CHALK CHALK

Using chalk will fix that grip problem. Chalk is fucking ace.

>>39529490
Yeah try hook. Might wanna bite the bullet and buy straps

>>39529490
>>39529503
>>39529509
Oh yeah and definitely use chalk or some kind of liquid grip thing if you're not already lol

>>39529497
Thanks man. Good advice

>>39529503
>>39529509
>>39529519
Okay I'll try to get myself some chalk and see if hook-grip helps. Biting the straps-bullet if I have to.

>>39529477
After the big lifts (squat, press, bench, DL, cleans, and snatches) all you need are some ab work, rows, pullups, and high-intensity conditioning.

If you feel like your progress is slowing with the big lifts, that's the point at which you can add in auxiliary stuff (example: add in dumb bell bench for some extra bench volume to increase your bench press). Not before then. And never replace your big lifts with auxiliary exercises. Only add them. You won't need these until linear progress stalls a bit after ~6 months to a year of training.
I disagree with >>39529497 about the curls. I have plenty big arms, and plenty arm growth, without doing any curls whatsoever outside of strength training (Have run SS, 5/3/1, and am now on Texas method).


Good luck broh!
>>39529490 Ooph that sucks you can't do mixed grip. I would encourage trying to do it "the other way" that probably just feels awkward because it's not your dominant hand.

>>39529477
Wanting accessory lifts with SL is normal at the beginning but as you progress you'll notice that it'll get extremely demanding when the weights go up. Do SL as it is until you've reached sufficient strength levels and then change to a hypertrophy-oriented program and your arms will basically explode. I did SL workout B yesterday and it took me good 50 minutes with prehab and resting.

>>39529467
Interesting. At the moment I am bulking, so I am not worried about calories too much. However I was thinking that when cutting I might need to reduce some of the fat.

Guess I will look elsewhere in my diet to reduce the calories.

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How expected is stalling in the linear progress in Stronglifts? I've been doing that stuff for ~6 weeks and already had a couple of hiccups; mainly on OHP and rows. Squats are becoming increasingly difficult to execute as well. Should I deload a bit and try to accelerate through the plateaus or just keep going as it is?
Here's my latest lifts (5x5 except for diddly which is 1x5)
Squat: 77,5 kg (170 lbs)
Bench 47,5 kg (104 lbs)
OHP 40 kg (88 lbs)
Row 52,5 kg (115 lbs)
Diddly 95 kg (209 lbs)
Started with empty bars except for rows and diddlies
Bodyweight 78.6kg (173 lbs)
So far bench is the only lift that feels consistenly light is the BP but I would be worried if it felt any heavier at this point.

Opinions on smith machine lunges? I'e been doing them after squats and they feel great, but I've seen some people here shitting on them. hmm

>>39529747
deload until you literally cannot but more weight on the bar, if you are moving the same weight 2 sessions in a row, deload

>>39529751
smith lunges are completely fine, they wont work your balance as much as barbell lunges or db lunges, but they are completely fine

>>39529747
I stalled ohp at 30 kg. It's quite expected , while dl and squats is easier to keep improving.

>>39529747
>tfw been doing SL for 12 weeks
>tfw way behind you on everything, have stalled multiple times with my skinny twig arms

Everything sucks and I want to die.

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i am (almost) 19 years old, and have recently started taking saw palmetto and pumpkin seed oil in order to try to battle my shit hair genetics.

However, I have read that both are dht blockers ( which is good for preventing hairloss). But isn't bloking dht at this (fairly) young age a bad thing? I know that dht is also important for body hair growth and overall male development.

Can someone redpill me on this?

>>39519647
or you just cheat your pull ups

>>39529880
What about dl?

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>>39529880
Don't beat yourself up. We'll make it someday. Some day we'll lift the heaviest weights; Some day the iron will rise above our feels and we can rid ourselves of the shame of being DYEL. We'll get big, anon.
I Promise

how do i into lateral rises

>>39528932
Pasta with a drizzle of olive oil and toss with minced fresh basil.

>>39529241
No.

It's practically impossible to gain muscle while undergoing a drastic cut, right? Something like 1500kcal a day.

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What do I train the most to be able to do this and keep the position for long?
>inb4 weakling

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>>39531908
God damn it. Uploaded the thumbnail.

>>39531919
Yes you did

Will I lose aesthetics and gains if I switch to the 5x5 routine and go 3 days a week rather than 5?

>>39531919
just overhead press.. its really easy lol.

should i still bulk if i have high bodyfat, little muscle but am at a healthy weight?

>>39531919
Just train like a normal fucking person and you'll be able to do that fine

>>39531848
Yes. Stop doing retarded calorie deficits.

>>39532015
No.

>>39532064
I'm

>>39532015

What do i do then?

>>39528038
Thx brahhhhh

Hey Fit. Recently I've been getting this, I don't know, dullness in my head when I lift, and if I push through it, I feel like throwing up. I can rest for 15 minutes and it won't help. I also get ridiculously sleepy afterwards, as in I pass out almost instantly when I lay down.

I've been lifting for a year on and off, and this is the first time this happened.

I warm up with 5 minutes of cardio. And make sure to do 2 sets of warm up with lightweight.

Any help would be appreciated.

>>39531789
Will I still get a nice ass if I don't?

>>39532073
Cut at TDEE - 500; it's about as fast as you want to go.

>>39532273
Sounds like bad valsalva. Does your hearing get muddy and do you get tunnel vision?

>>39532309
Ask your boyfriend.

I've been browsing a bunch of websites and watched a handful of videos and have just been fed bullshit answers. So I ask you /fit/, how the fuck can I get rid of butt wink? I've noticed some form, maybe not complete flexion but instead neutral, of butt wink when squatting just as I reach parallel and have recently hit 3 plate squat so I'm not looking to get injured. So far the only shit that's made sense are goblin squats and powerlifting shoes.

>>39532273
>I have some concerns regarding my health.
>I feel awfully ill while lifting and it doesn't go away if I rest.
>Gee, I should ask a moldovian knitting forum what to do instead of going to a doctor.

Way to go faggot, you're not gonna make it.

>>39532371
>bad valsalva
Valsalva is a fucking MANEUVER, not a diagnosis. It could mean literally thousands of things. Go screw yourslf.

>>39532403
You want a diagnosis, go to a fucking doctor. Also, learn to read the follow up questions.

>>39532427
You moron, he IS doing valsalva while lifting, we all are. It is fucking obvious he is gonna experience some degree of decreased intracranial bloodflow. Your questions literally translate to:

>Hey, do you get valsalva effects? Yeah? Oh, then you are doing valsalva!

And yes, he should go see a doctor.

>>39532273
Hey, you! Sounds like you are having vascular spasm symptoms. That ain't normal when it is persistent at rest. Go see a doctor. Don't ask here because we are all morons. Hell, don't even believe me. GO SE A DAMNED DOCTOR:

>>39518126
>tfw skinnyfat
Cutting means going skeleton, bulking will make me fat
Please send help

Why do girls love carbs so much

>>39522441
Yes, take that rep off

>>39523519
Vincent Tone - Astronaut

>>39532746
Eat healthy and work out

>>39528112
No.

Is it stupid and will people laugh at me if I mixed grip 1.5pl8 diddly?

>>39532968
No

Can a natty woman ever hope to reach 1/2/3/4 or should I lower my sights?

>>39533072
a 1 plate overhead press is insanely good for a woman. those numbers are possible but only at the elite level/being huge.

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How do I avoid bending my back during OHP, specially in the very last reps?

>pic very unrelated

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How much sodium is too much? I drink a gallon of water a day and eat bananas whenever I can.

Would a banana be enough to spike insulin after a workout in order to promote muscle growth?

Anyone with infographics on intermittent fasting? Looking for legitimate sources for its benefits as well too. Thanks all.

lat pull downs are a good substitute for pullups?

>>39534363
Yes if you cant do any pull ups

>>39534454
I can do them but only like 2-3 since I am injured but I've been trying to recover.

the gym I go to is lacking in equipment to say the least and they have a lot of lat machines but no row machines and no pull up bars and so on.

>>39534338
Kill yourself

>>39534521
Very helpful m8. I r8 8/8.

>>39529174
Aha cate

does having an instagram make you a fag? i read 70% users are girls

all the sluts on tinder ask for an instagram/snapchat

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Dear god, what the hell do I do if I get out of breath after 30 seconds of light jogging? Been sedentary for 23.5/24 hours for the past 10 years. Should I just get on treadmill every day and sprint-rest-sprint and push myself?

>>39535237
Build up to it retard.
Walk every day for 30 minutes to an hour for a two weeks.
Then pick up the C25k infograph and start from there.

>>39535246
Yeah obviously im going to do something. But the point of my question is if I should attempt sprints and shit instead of just walking, even if I have to rest every 15 seconds.

Starting my journey. Am skinnyfat, can't do a single dip. What do? Attempted phrak's, with the jumping-chin up thing, but injuried my back. So i went to SS, and i see Dips in there, which i can't do.

So, what can i do in this situation?

>>39536325
In the same position as you. For SS, I do Negatives + Rows instead of Cleans + Chinups, until I can do Cleans and Chinups.

>>39518126
What are /fit/ approved pre and post workout shakes?
Are they worth it?

Should I add sprints into my routine if I'm going to cut? I've just started my first whole bulk-cut cycle and I'm ready to start my cut. Bulking was easy, but I'm really confused on what to do with cutting aside from eating less. Do I just lift the same, and run? If I run do I jog, sprint, or both?

>I only sleep 3-5 hours a day, if i eat right and lift right will i still get gainz?

Is leangains/cleanbulk a meme? Should I juts go full retard eggnog bulk?

Fuck I hate when there's two QTTDTOT up

Recently I noticed I have some bad buttwink

It starts like just as I hit parallel, maybe even a little bit before if that's possible

The weight I'm squatting isn't huge right now (hit 110 lbs last workout) but I'm doing SL 5x5 so I'm obviously going to be increasing it.

How the hell do I fix buttwink

>>39529961
How do you cheat pullups?

>>39537854
No.No.

>>39537891
Negatives from the top.

>>39522491
lol

>>39537769
nigs don't act like I didn't just ask a fine ass question there.

>>39524378
>tfw people on /ck/ alc threads always talk about awesome craft beers they get for cheap
>we're stuck with Flying Monkey, Beaus, Amsterdam & GLB

Occasionally you're able to find some actual decent selection at the LCBO but it's like they avoid anything actually interesting. I do like Amsterdam Brewery tho.

>>39525973
Just to add to what >>39529347 said to you, assist machines are bullshit and they only get you good at doing assisted exercises. If you really want to progress in pullups, chin ups, dips, etc. try to do sets of 8-10 and when you can't do anymore do negatives.

I.e. if you were doing 3 sets of 8 and the first set you got 6 real pull ups, finish the set with two negatives.

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I have some pain running from my elbow almost up to my shoulder. On a scale from 1-10 I'd put it at a 6 probably. I think it's from when I was drunk and arm wrestling on Saturday.

I'm doing SL 5x5 and have to workout tonight. I'm assuming some pain isn't enough to warrant not working out right? I'm gonna do Squat, Bench Press, Rows & Dips.

Any tips for getting through this week with my elbow/shoulder pain?

>>39529147
>I don't know if I wanna be completely ripped and huge

Lol, I can guarantee that is not something you'll have to worry about

>>39529477
I'm currently doing SL as well, I'm 3 months in I think?

Anyway I added in accessories about a month ago. Just dips & pull ups (on alternating days) and I think I've seen a little more arm growth, although that might be wishful thinking.

Regardless, it gives me a fun arm pump at the end of the workout so I like doing them.

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My crunches are fucking shit. Will I improve when I do planks? Should I do planks for a few weeks and then move on to crunches? Should I just do crunches right away even when I'm shit at them? If so, then what are planks for? Should I do both?

Not answering anyone in this thread, but a second and belated reply to a previous one. I had some lower back pain from back squatting which I thought was related to mobility, turns it I had the bar way too high. It was against my neck instead of on the back of my shoulders, under my traps.

Now I squatted today and it's much easier to keep my hips in the right position, to keep my glutes and quads engaged, and to keep my chest out and up. No back pain today famalams.

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If I'm on a cut, should I log the exercise and maintain a net intake of whatever my deficit is? How do I account for the macros in the food I now have to eat to get back the calories lost?

Asking for a friend

>>39539095
tricky
try to squat, if you get pain, see if you can squat with very light poundages without irritating the area. keep the workload similar though (5x5xweight for that day = your total workload, run the reps up high and lower the weight but keep the total number sameish)

don't bother with any heavy pressing work, do light dumbbell stuff to avoid irritating your elbow. overhead stuff is preferred (because we don't want any shoulder issues either), but do whatever you can without pain and get the reps in

do some very light bicep work - high reps, but you don't want to rape them with volume. you want to heal your elbows, not destroy them. (this advice makes certain assumptions about your training history, but this is only mentioned for the autists who will attempt to pick apart this post)

probably can't heavy row either, so once again - dumbbells, and light.

>I'm assuming some pain isn't enough to warrant not working out right?
do not push through 'pain'. soreness is whatever. you don't want to develop long lasting injuries

>>39539140
you will be surprised how big your arms can get from progressing on the bench, press + chins and dips

its a bit much pushing work in comparison to pulling work, but its not a huge deal for beginners if they are otherwise healthy.... i'd still try to do more volume of chins than dips to attempt evening it out. and definitely add a few sets of curls 1-2x/week for elbow health. it can only help your program, just don't go crazy and rape your biceps with volume multiple days per week.

When I work heavier deadlifts and squats and even dedicated lower back work like supermans or back raises my lower back tightens up and aches. The tight ache usually recedes after 15 minutes without anything taxing my lower back. I generally don't have any sort of lower back pains or problems in every day life.

Do I have some underlying injury or is this normal?

>>39539476
APT most likely. Look up stretches.

Can you safely squat with a butt wink?

If I'm on a cut what should my calorie intake look like? Below a certain number compared to myself, or a specific number?

my core gets super worked for some reason when doing tricep pull downs. I feel like I need to tighten it fully and it gets sore for days afterwards. I figured it's because of bad form, but then I'm thinking why not just ride it out and let it work my core? is this ok?