QTDDTOTT

Bumping with my own question.

I've started doing dumbbell press and I can hit the 80s for 3x6, but on the last couple of reps I don't get complete chest activation, it's more arm. Say I get 100% activation with the 65s or 70s, but only 85% activation with the 80s, would it be better to drop the weight?

Just began SS. Why does it hurt my wrists so much to squat low bar? Was I memed by rippetoe?

>>39559313
You get used to it.
>memed in the first degree

>>39558296
>hey guise i wanna be alpha

neck urself

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I have went from 59 kg in July to 70 kg now but I still have my abs. When will they go away?

What accessories and how many should I add to SS? I'm joining 24 Hour Fitness at the end of next week and my current plan is to do SS + 30 minutes on a stationary bike or eliptical + however many accessories are appropriate, 3x/week. I enjoy standing dumbbell curls and lateral raises, but I'm noob-status when it comes to lifting. 24m, 5'"10, 273 lbs for reference.

How can I shred my thighs more? My torso is shredded to my goal, looks visually single digits, but my thighs still look like 15-20% BF. I know you can't choose where you lose fat but my face is already pretty gaunt. What do?

Is schmorl's nodes detrimental to working out with squats or can it heal over time

>>39558296
Polar bears can weight upwards to 720kg. Is there any other animal more alpha than that ?

Protip : There isn't.

>>39560647
you're mom weigh 730 pounds then

>>39560662
Ahhhhaha very funny you being faggot you are sister weights over 800 pound than!

>>39560687
fuck you'r mother ass whole fuck your're grandpa ass whole fuck you're ancestor ass whole white bitch white white

>>39560662
Which is still less than half the weight of a polar bear

>>39558296
Dumbell or barbell rows first on back day?

>>39560732
Go choke yourself with an shoelace while fornicating with roadkill on a busy intersection as a bus of high school marching band memebers watch you and play "as the saints come marching in" you piping hot bowl of faggaroni and cheese hahahaha

>>39558296
Is 300 cal surplus good enough for maximum slow gains and minimum fat increase?

Why do people ( natty only ) get fat when bulking? Didnt scooby and athlean x say that you don't need fat to gain muscle? Why do fat people here excuse themselves with the bulking excuse? Scooby says that you can eat at 10% less carolies and and still build muscle normally, am I missing something here?

>>39560868
just because some fucktard YouTuber says it doesn't make it gospel. Also there's variance between different people, go figure

>>39560882
You still didn't answer my question, If I eat enough protein + 10% percent less calories, Am I still going to build muscle ? I mean after im done with my cut.

Most popular fitness guys say that the bulk and cut is a meme, and that you dont need to get fat in order to put on muscle ( unless you're still growing )

>>39559534
i hope they dropped whichever filthy jew was in that coffin.

>>39558296
just go steal it off of reddit where you got your OP me irl meme.

>>39559072
drop to 75

>>39560919
all(98%) elite level bodybuilders cut/bulk. stop getting your fitness advice from youtubers whos main goal is to sell you a shirt.

should I get a lifting belt? I can't dl over 240 becuase of my weak back, and I don't know whether I should pause my training to strengthen my core or just get a belt and look silly lifting 2 pl8 with a pl belt

>>39560839

Please answer this

>>39560839
Yes

>>39560989
yes, and slow your gains will be.

Is the strength standard for ATG squats significantly lower than parallel? I've heard people say that if you squat lowbar you'll be able to go 10-20% heavier. Still weakfag but my goal is 1/2/3/4, and a 3 plate full squat seems like it's a much harder goal than 2 plate bench or 4 plate DL to me

>>39559512
>hey guys I wanna be an edgelord

Keep it up. No one will notice or care.

>>39559891
It's po probably because you have shitty leg muscles. Work them more.

why shouldn't I replace back squats with hex bar squats

>>39561009
ATG squats are harder but the standard is for squats point blank. Whether you do a parallel squat or atg is up to you (parallel is all you need but ATG has greater strength gains and carryover to olympic lifting).
As for 1/2/3/4, it depends on your body. 3pl8 squat was the first milestone I reached, followed by deadlift, then OHP. Almost reaching bench.

what do leg extensions harm if you do light/high rep ones after main excercises

>>39561044
Sure. I'm going to keep training atg, it feels better imo, and I do want the option to try oly in the future. Cheers m9

>>39561044
5'7 165 and i did deadlift, ohp, bench and STILL working on squat. i did 300 like 2 mos ago so im sure i got it in me, just havent tried it yet.

>>39561031
No real good reason, as long as you can stand on a plate to get that extra range of motion

>>39561060
the way most people do them puts stress on the connective tissue of the knee. you should not be in hip flexion and knee extension at the same time...instead force your lower back off the seat with your hips so that you are in hip extension the whole time

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>>39558296

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>>39561161
as a corollary, you fucks need to expand your folders

>>39559313
>Why does it hurt my wrists so much to squat low bar?
You're probably holding the bar wrong and pushing up with your hands on harder reps. I can tell you from experience that it's a good way to fuck up your ulnar nerve.

Try not wrapping your thumbs around the bar and see how that feels.

Anyone use creatine? When did you start seeing results? What kind of diet were you on?

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>>39558296

Do you guys just bring your smartphone to the gym and listen to music? I'd rather use something less valuable when I'm throwing weights around and sweating, but I'd also prefer to have my Spotify music and possibly some workout apps avaliable.

>>39561407
Not currently, I've used it before while both bulking and cutting. Literature said it's best to take with and insulinogenic meal (high carb/protein) post workout, so that's what I did. Benefits I saw: after about a week I noticed that I gained 1-3 reps on all my accessory movements (8-15 rep range). That's about it. Overall not super impressed

I had to take several months off of lifting due to work (damn scorcher of a summer/fall, too wiped to lift afterward) so I haven't really been to the gym since April or so. I went Monday for the first time since then and I haven't lost hardly any numbers, so I'm wondering if I should stay with the intermediate routine I was using then or should I go back to SS or SL for a few weeks. Should I expect to progress at SS pace if my strength is relatively unchanged?

>>39561612
Thats funny. Ive been.framing.houses in Florida for the past 5 years and.manage to get myself to the gym 4-5 days a week. Hmm.

>>39561651
I guess I'm just a lazy sack of shit then. But can you answer my question?

>>39561445
Anyone use creatine more than a week?

where is the cheating fraud general?

and where can i buy some gear?

>>39561659
i dont see how you didnt lose strength, but of you really didnt I see no reason not to stay with an intermiediate program. Unless of course you need a refresher course on compound movements which is all those programs are anyway.

I've been on SL for 2/3 months and my lifts are squat :95kg ohp:37.5kg deadlifts: 115kg bench:57.5 and row: 55 kg. BW:90 kg

Im getting sick of squat at my max each session so I want to switch to 5/3/1 with phul.

Thoughts? is it too early?

>>39561677
I maintained strength party through the work itself but also because I gained like 25 lbs during that time. That has thrown off my balance for stuff like squats so I might have to ease back into those. Otherwise I should be fine, though we'll see how DL goes tonight.

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Some girl was posting in a feels thread about potentially dating/fucking her friend who is a jerk. I posted a response right before the thread was deleted. If you wanted to comment here I'll look for your response.

can you cut just by lifting? i don't like cardio

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How do I fill in my sides here, specifically for high obliques?

what does carbing up mean

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I can't seem to get the hang of front squats. The bar always feels kind of unstable, no matter how I seem to be holding the bar (like a clean or arms crossed)

Should I work on getting adjusted to it at a lower weight, or should I forego it altogether and come up with a replacement leg exercise?

>>39561998
are you holding the bar across your shoulder bones? I've seen some people try to do front squats, but holding the bar with their arms like at the bottom of an OHP (this is wrong). if the bar feels like it's choking you, you have the right idea. and in any case, it takes some getting used to, so I wouldn't give it up just yet

>>39561983
In the bodybuilding context.
Before a show the competitor has probs been cutting to prepare. There body is low on glycogen.
About half a day before the show they will start eating high GI carbs to replenish their glycogen and it will pump them up.

Is it at all possible than a overweight woman who isn't in an coma will gain weight on a 700 calorie diet?

Is there any disease or whatever that does this?

>>39562127
no.

>>39561440
The phone won't be flying out of your pocket unless your doing some retarded meme excercise

Is it wrong to have feet on the ground for decline bench?

>>39562178
If youre doing a meme exercise might as well go full meme and do it with your legs up and crossed so everyone notices

>>39562221
What exactly is meme about decline

>>39562115
is it good to eat a lot of carbs before a hard workout? Like eat semi low carb (100-120g a day) all week then load up on one day and push through plateaus.

>>39562238
Its not incline or flat

>>39562089
It's supposed to feel like it's choking me?? I've been actively avoiding that. Good to know.

Any construction brehs here?
Running this currently, since I started digging trenches all day my squat and deadlift have gone down 50 and 30lbs
I am eating enough, guess I just need more time to get used to it.
Sort of a broken up GSLP with accessories, don't have much time or energy at the end of the day

Monday
Squat 3x5
Press 3x5
Supine pendlay row 3x5

Optional
3x lateral raise 2x DB curl

Tuesday
4-way neck work 3-4x20-30
Seated calve raise 3x6-8
Calve walking

Wednesday
Reverse close grip 3x5
Squat light, maybe front or zerchers instead 3x5/6-8
Deadlift 1x 5
Shrugs 3x6-8

Thursday
4-way neck work 3-4x20-30
Seated calve raise 3x6-8
Calve walking

Friday
Press 3x5
Supine Pendlay row 3x5
Squat 3x5

Optional
3x lateral raises, 2x DB curl

Power clean practice whenever
1 AMRAP neutral grip chins nightly
Wrist rolling as desired, usually 3-4x a week

Reverse close grip bench is because of a shoulder injury, and the supine rowing feels better with my torn laburm and Shoulder hypermobility.

I want to add daily facepulls too because something doesn't seem balanced about the endless reps of pickaxing and shovel thrusting.

Would corework be a good idea to help balance the lower back cardio?

What are some solid snacks I can use to fill out my calorie goals at the end of the day? I need another 600 to hit my goal.

How come I can only attract women in their 40s? There have been too many instances for it to be a fluke. I'm 25.

>>39562332
Assuming you're bulking - just make a shake.

>milk
>oats
>whey
>banana
>peanut butter

It's turning a on cheat codes to hit your calorie goals.

About to start my first cut
I've been doing SL5x5 and PPL, but I've never gone out of my way to train abs, am I in for a massive disappointment once the belly fat goes away?

>>39562376
Never tried a shake with oats. Thanks friendo.

>>39562332
There's a secret I like to do. Chug an entire bottle of Rediwhip. Easy 1,125 calories, and its tasty

Should I like my ass? My girl says she likes it, but I feel like it accents the disproportion of my body a lot. I'm working to fix that, but I don't know how to feel about my girl's attraction towards it.

Related to
>>39562376
>>39562396

You know how you need to cook oats before eating them, is this just to make them easier to chew or are you actually cooking them?

Reason I ask is I blended oats into flour so I can add them to my bulking shakes without shitty lumpy chewy bits, but just wasn't sure if eating uncooked oats was bad for you in some way.

>>39562281
carbs don't really effect your energy unless you're eating a very small amount of them (like less than 20g)

Caffeine will help your workout more.

What sort of nutrient macros do mushrooms have?

>>39562555
why don't you save yourself the insults of 4chan and look it up yourself bucko

>>39562434
Protip: All humans like butts. Girls, boys, dykes, kikes, and especially niggers. Everyone likes a good butt. If your GF likes your butt, that's great.

How do i get gf

>>39562563
It's easier, and I'm inna store right now
Also, I get pure, unfiltered memes

>>39562576
go fucking google it yourself.

>>39560961
Elite bodybuilders also roid

>>39560988
Core strengthening time

I've got two questions:

1. If I eat 70-100g of protein in one meal, can my body absorb all of that in a single meal or should I spread it out through several small meals?

2. My lats are fucking shit, someone help, please.

>>39562587
I did, I think I'll pass on em this time

>>39562603
1. I think your body can handle it, but it would be ideal if you at least take plenty of time doing so.

2. Pullups

>>39562603
Unless you're just eating an obscene amount of protein (150g+) your body should be able to absorb most if not all of it.

>>39562632
>>39562638
Thanks brahs

>>39558296
>top fucking kek

That image is literally me

I can squat considerably more than I can deadlift. Am I a freak?

>>39561970
I find side planks are helpful

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>>39562731
your dl should be heavier than your squat. you're not a freak, you're just not training properly.

also
>doing legs

>>39559891
Think it's less about losing weight and more about having twink legs. You probably work them quite rarely.

>>39561440
That young man seems to have a butt coming out of his chest.

Wheres the cheapest place to get Inzer belts

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Have just this.

Are there any good and cheap lifting shoes? I'm currently using running shoes to lift but I feel like losing balance when squatting or deadlifting because of the springyness of the heel. Or do you think I should squat in my socks for the time being?

>>39562826
Buy chucks.

I got two pairs for 20 bucks when I started.

>>39562826
Pendlay Do-wins

I am an intermediate in squat,dl and ohp according to symmetric strength by a huge margin while I am still a novice in bench and pull ups
Should I switch routines? currently doing gslp

>>39562499
Nah I don't use caffeine for working out I use it for studying. I take creatine and beta alanine (Don't know how effective it is) I'm gonna take ostarine to cut aswell

What is the difference between these two exercises? or are they exactly the same?

https://www.youtube.com/watch?v=Dyh5inemZIo
https://www.youtube.com/watch?v=Lwfkzp-qvNs

>>39560752
Good catch

How much Citrulin Malate should I take for Penis gainz?

>>39561025
>>39562775
Got it. They seem kinda of wide already though. But that's probably my body dysmorphia

I tripped like two months ago and my palm/wrist is still sore. It doesn't hurt except when I put pressure on it in specific ways. For example, I can't do pushups or dips but I can do dumbell curves and overhead press and it doesn't hurt. What kind of injury is it and will it go away? Pain was never bad at all, sometimes I can't feel anything.

>>39558296
Affects of different PEDs on minors? Interesting topic. heard a lot about it - but never seen anything that isn't written for the sake of a magazine getting a couple extra fans. Which ones are most or least fucked for minors (for the sake of a fitness community we'll assume they're anywhere between 15-17) - things like HGH, Anabolic Steroids, Tren, Dbol, others

>>39559313
rippetoe memes everyone but you just needa work on your flexibility and not letting the weight rest on your hands but still be supported in its balance

>>39563485
What are you asking here?

>>39562089
>If the bar feels like it's choking you, you have the right idea
HAHA I love it, always been pretty uncomfortable bit the bar sorta sits right into the depression in my delts and start of my clavicles like my body was made to hold a bar there so why not let it choke me a little

>>39563531
effects of various PEDs on u18s - both pros and cons

>>39563566
well personally I don't know much about it, but my younger bro (16 year old) told me he was gonna run 30mg of ostarine ED for 7-8 weeks on his cut.

I don't think he's doing pct or taking any ai

So I guess pros would be ostarine doesn't shut you down as hard, and you could prob get back to normal test levels in a few weeks, also keep muscle from your bulk when you cut

Cons would be shutting you down for a bit obviously, and maybe closing your growth plates

>>39563593
shutting you down meaning lower test levels or something? I dont actually use any PEDs so I havent put a lot of research into it, i just thought it was an interesting topic

>>39563635
Yeah read this, alot of the same terms are used with PED's

https://www.reddit.com/r/steroids/wiki/index

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So I've been trying to lose fat/weight. I run every other day (13:30 2 mile time). I eat around 1600 calories a day. I lift every evening. I only drink after (alcohol once a month).

6' 0", 217lbs, 1 p8 ohp, 1.75 p8 bp, 3p8 squat, 3.5 p8 dl

I've kept this routine for a year and a half now, started at 2000 calories (as per sticky recommendation) and cutting down to 1600 after not seeing results over 8 months. My family has a history of hypothyroidism.

According to the army fat test, I'm 17% bf.

What can I do to start losing fat/weight? I'm looking for anything. I'm tired of looking fat.

>>39563593
sounds like a real legend

How would you warm up for a 3x5 1pl8 squat?
(Skeleton, lifting for 1.5 months, don't bully)

>>39564141
Squat the bar for 8.
If that doesn't work, either airsquat or grab a straight bar for 8.

>>39564176
So only 45 lbs would suffice and there's no point in warming up with heavier weights?
Thanks anon

>>39564196
not the anon you're replying to but yeah probably. for 5x5 you don't need to warm up that heavy, although if you use the 5x5 app itll premake warmups for you

>>39559072
For hypertrophy you want to be working with ~80% of your 1RM

What do you mean by activation? Identify what 'losing activation' is a symptom of. It's most likely a weak muscle group causing form break down. Where abouts in the movement are you failing?

If it's off the chest then an accessory like spoto presses may help. If it's just before lockout then you should isolate your triceps more, if it's between the two it is usually a technique issue where you lose tightness and recruit your anterior delts to compensate for your chest dropping slightly.

>>39559313
You aren't holding the bar correctly.

>>39560839
Yes, measure your bf% periodically and make adjustments if it rises too quickly.

>>39560868
They bulk too quickly because they like food too much. Slow bulk is preferable because other wise you spin your wheels gaining and losing the same 20lbs all the time. Most people don't bulk or cut correctly.

>>39560919
Natty bodybuilders actually stay pretty lean all year round and only do a big cut for competitions.

>>39561009
Strength standards are retarded. The only numbers you should be concerned about are your competition setting lifts and your Wilk's score if you are competing. For the rest of your programming all that matters is progress and hitting personal records for either strength or volume within appropriate timescales..

No one cares (except DYELs, but their opinion isn't important) whether you squat ATG as long as you squat below parallel. Only squat ATG if it is beneficial to your training goals.

>>39561440
What else would I bring? My gym isn't in a ghetto and I'm not slamming weights against my pockets

>>39561698
Your technique has probably deteriorated and your work capacity is likely lower. Just don't expect to jump straight back in with the same volume, frequency and intensity as previously.

>>39561998
Check the bar position. It could be also be a mobility problem.

>>39562238
Just do weighted dips

>>39562603
Ideally you get a better hypertrophic response from splitting your protein into 30-50g portions.

However this is 'ideal' and it's pointless worrying about it unless absolutely everything else is perfectly optimised for gains. It's a lot of effort for relatively little reward.

>>39562731
Unless you're a super heavy competitive geared power lifter your deadlift should be higher than your squat.

>>39563485
There's no hard research (apart from a few case studies about kids with genetic diseases using them for therapeutic reasons) due to studies like that not standing a chance getting past ethical review. Take anything else you read on the topic with a huge pinch of salt. Not worth the risk in my opinion.

>>39564141
Personally I'd squat the bar for 10 to loosen up and then 40kg for a triple just to feel a bit of load.

I'm 176cm and ~65.5kg. Lifting 2 months and only just started trying to bulk, how is this for my diet?

Breakfast: Home made Sushi roll ~400cal
Protein shake with 200ml milk and 100ml vanilla ice cream (~400cal)
Lunch: Whatever lunch is serving at work, but I go for whatever has protein and aim for about 500-600calories. If not, Chicen, rice and broccoli
Snack - Tuna and mayo sandwich (550cal) and a cookie (180 cal)
Dinner: Brown rice, chicken and broccoli 500~600 calories.

Depending on how I'm doing I might have a small snack to make extra calories to 2500, almonds or orange juice or something like that.

If I am sticking to this is it ok? If I am bulking is it ok to eat shit too now and again (say once a week), or should I try to keep to healthier foods (even kicking out the ice cream and cookie from the diet)

>>39564385
How much protein is that?

Usually between 120 and 150 grams

>>39564411
Yeah it's plenty. Just monitor your weight and your bf. If your bf% starts rising quickly then adjust your calories down. Aim to gain about 2-3kg a month if wanting to stay lean.

Lift consistently, sleep well and enjoy the process.

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>>39559534
59kg SHOO SHOO FUCKING HUNGRY SKELETOR OVERLORD

>>39564385
Looks good

Keep the cookie. The thought of you depriving yourself that simple pleasure made me really sad for some reason.

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I just counted my calories and they sum up to like 1000.

What the fuck is this? I definitely don't feel like i'm on -2000 cal maintenance right now.

Is it because I do nothing else but 30 min cardio and 30 min bodyweight in a day?

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>>39564471
I SAID SHOO SHOO FUCKING SKELETORS

>>39564471
Most likely you are counting wrong.

Perhaps you are lucky enough to be resilient to the side effects of cutting.

>>39564483
why are they laughing wtf :(

this is worse than dancing fat guy who got lold at

>>39560808
Isn't it always BB first, then DB?

Apparently, my staggered feet position on my squat is due to tight hip on the right side
I've been squatting for so long like this so I deloaded to just bar and I can't seem to get into proper position(symmetrical feet position) without feeling like im gonna fall

what do I do? I don't know much about mobility and flexibility outside some hamstring stuff I've been doing and also for shoulder, both which have been working

>>39564511
probably because its supposed to be funny

>>39564556
Deloading to the bar is retarded, ignore that 'advice'. Keep squatting normally but also work on your mobility. Just google hip mobility and see what comes up.

>>39564517
Your first movement should be the one you are prioritising that day. Usually it's barbell but it depends on training goals.

does anyone here do OHP with suicide/thumbless grip?
I tried it and holy fuck, it feels so much better and easier to perfom, even feel my muscles better/makes mind-muscle connection easier/stronger
I tried it for rows and it's the same thing, for pull ups too, even in squats I also prefer it

what is this magic? does it even matter if I use grip with thumb or not?

>>39564483
>you cant snap your spine with heavy diddlys when already paralized

My neighbour's key is hanging in their lock and the staircase is silent. Should I knock and inform them about this, or would they leave it there on purpose?

If I knocked and nobody answered, should I throw the keys inside and close the door, or just ignore it and let it be?

also is there any reason not to do incline bench in the 3-5 rep area like is it dangerous or anything

Can I ask for a form chceck? I usually squat 80kg, but I deloaded in order to to push my deadlift a bit.

https://youtu.be/fjSVtNrUVp8
https://youtu.be/N_5pw7fJK90

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>>39562157
Kek, I did this and my phone got caught between my leg and the machine which crushed the screen.

>>39564584
I find it harder for OHP personally because it's harder for me to tuck my elbows and stay tight. I find it a bit easier for lock out though.

Do whatever works best for you.

>>39564590
I'd knock on the door and tell them they left their key in the lock.

>>39564655
I actually find it more comfy and natural to tuck my elbows and stay tight that way

but does the thumb getting out of the equation do anything? regarding to muscles or the mechanics of lifting or some shit like that
I mean, underhand and overhand have differences in rowing so I was wondering if thumb and thumbless would have too

>>39564655

I knocked and there's nobody there. She probably left in a hurry and might not notice until she gets back. If I throw them in, she'll have to pay the janitor or get a spare from [somewhere]. The neighbourhood is calm-ish and the staircase has a number code so it's extremely unlikely that any outsider might enter.

maybe I should call the janitor

>>39564662
call the janitor or close the door, take the key and leave a note with your number telling her the situation and that you have the key in your possession

>>39564659
As far as I know any alterations to the mechanical aspect of the lift is negligible.

>>39564670

thanks senpai

Is drinking diet soda bad when eating food? I've tried drinking tea but I'm still not used to the taste.

>>39564784
soda is bad, period.

drink water, soda only once in a while if you fancy it but it should be water as much as possible

FUCKING FLY IT'S BEEN 4 DAYS AND IT WON'T GO AWAY
How long does a flu even last? It's been years since I had one. I tried going to the gym but holding my breath for squats nearly killed me.

>>39564823
dont lift
rest and eat, dress comfy and stay under comfy blankets

any other femanons get neck pain from pullups/pulldowns?

>>39564801
I figured. It'll be hard quitting this cold turkey.

>>39564832
you're fucking yourself and other people by lifting while being sick

once you come back you might have less strength that'll come back in a workout or two

>>39564829
You're probably straining your neck to reach the bar so you can call it a successful pullup.

>>39564838
thanks. I will watch out for this

Does water actually help that much when losing weight? Of course drinking water is good but have I been drinking 1 liter per hour for no reason?

So I used an ice compress directly on my skin (elbow) for ~15 mins while apparently it was too cold to put directly on my skin.

My elbow was red for a couple of hours, but I also had a huge cramp in my arm and couldn't move my fingers for like half a minute. Now the next day my elbow hurts a bit more than before I used the ice.

Did I cause some small permanent damage or am I clear?

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>>39564858
>I been drinking 1 liter per hour

What's a good lower body anerobic bodyweight exercise besides squats and bicycle kicks ?

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Horizontal pull-ups are the best body weight exercise.
Why is this out of the question?

>>39564858
losing weight only happens by consuming less calories than your body needs to maintain, so no.
what it does is make you feel full, which makes you not eat so much. At least that's what's supposed to do, I drink almost 1L per meal and I dont see any effect on my appetite, only on my thirst.


if you keep drinking 1L per hour then there's a chance you might kill yourself by internal drowning, unless youre doing something that makes you lose water like sweating

Can anyone give me advice on plyometrics volume I should aim for per week (2 workouts per week) to increase vertical jump? I'm 6'2 with a 26.5" vertical.
I've been reading that you should not exceed 50-100 ground contacts per session, but VJB 1.0 goes way over 140 ground contacts. What's up with that?

Is it fine to take a rest day after working out due to soreness? I've recently started working out again since I last did in high school about 3 years ago. I'm doing bodyweight only since I have no equipment and can't afford to go to a gym either. If that makes any difference.

>>39564917
Eat more cod

>>39565110
How will that help?

>>39564917
Coffee. Caffeine blocks adenosine.

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>>39565127
this is me now im 173cm 90kg

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>>39565200
and this was me 2 years ago at 88kg

if i get to 80 kg will i get abs?, is it possible to lose weight continuously until i get there?

>>39564511
Because he's in the wheelchair because of crossfit but he keeps doing it

>>39565120
Cod completely eliminates DOMS

>>39564511
Probably because there's a picture being taken.

is it ok if instead of doing that faggy couch 2 2k i just go out and jog for 30 minutes straight at the highest intensity that i can keep constant?

this is me at 173cm 90kg:
>>39565200
and this was me before at 88kg
>>39565205

if i get to 80kg will i see abs?

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Yeah sure pham.

I run quite a bit and my times are decent but I think I need to up my millage. How many miles a week should I aim for? I'm not training for a marathon or anything and I do lift/goal to build more mass as well

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How long after the dinner meal is optimal to wait before going to the gym?

>>39565205
Ge to 12% bf and you'll see abs

>>39565504
1-1,5 hours

>>39565548
will 80kg be close to 12%? do i have enough muscle mass to have abs ?

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>>39558296
here op

If i eat at a caloric deficit but still maintain a nice protein intake (1g per pound) can i still grow muscle?

>>39565393

Then why the fuck would you need to up your mileage?

>>39565607
Probably, if your bf% is high enough, but your gains will be much slower

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Getting back into lifting. Started StrongLifts 5x5 and have lifted the past two days. Should I go to the gym again today or rest?

My DOMS are not bad at all and I want to lift today. Should I do a core day instead of the Squat/OHP/DL I would have done?


T-thanks fit

pic unrelated

>>39561161
>BCAA prior to workout
but consuming it pre-workout reduces power output???

What would be the best accessories to tack on to SL 5X5 in addition to 30 minutes of cardio each session? I just want to make sure that none of my muscle groups will get neglected.

>>39559313
Fix your grip.
The bar isn't balanced on your wrist.
The bar is balanced on your scapular blades, and you are pushing it against your back with your hands.

>>39564588
is that the ultimate bodmod for heightened gains acquisition?

>>39565770
If i did a hard workout where i progressed or like you just started up again ill try to do a lighter day. Maybe just cardio or curls or something that i missed that week. If you are doing squats i would heaitate to hit core too much as a fatigued core will affect your next squat session.
>>39565835
Whatever wasnt sore that week. But like above post a fatigued core will slow your gains a bit so consider arms or calves.

>>39560961

They cut and bulk because they are elite, they aren't elite because they cut and bulk

What do I do about knee pain that doesn't go away after lifting? I've been to the doctor for x-rays and he said there was nothing wrong. I seem to get pain after leg press, I gave up squats because my knees hurt, too. I'm a relatively new lifter, so could this be just muscles around the knee developing? They tend to feel better after I foam roll though. Should I continue to do leg press or squats? I don't want to give them up. I thought squats were good for knees

>>39565892
The thing is that I dialed back the weights a fuckton. I wanted to focus on form and slowly scale up.

I got over my insecurity that people in the gym were judging me for bitch weights since I was/am 140lb@6'2.

My body can absolutely take more. I might rock climb, from your reply that seems like a solid choice.

Thanks anon, much appreciated.

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My shoulder keeps making a popping sounds when I'm doing any kind of shoulder work.
It doesn't hurt at all but i'm worried it may lead to something as I progress.
I've looked into some mobility exercises but i'm wondering if there's more to it, do I have an injury?

>>39565926

Glucosamine supplements helped out general pain and soreness in my knees.

that and heat and ice cycling

Three questions:

1- Is there a difference between white and brown rice? Say that white rice fits your macros, is there any reason to eat brown in that case?

2- Are there some nice ab workout that I could do after my sessions that isn't bodyweight?

3- If im doing cardio, is it better to do 30 minutes low intensity ( say for example level 3 out of 10 biking ) or 10 minutes high intensity ( say level 7 ). What burns calories faster, high intensity or longer durations?

>>39563485

I'm not a doctor but I've read in various places that bones sense when your body hits puberty by the flood of testosterone and will seal off and stop growing. So anything that ups your testosterone above natural levels can potentially stunt your growth. Not to mention fucking with your hormones at such a critical development stage is probably a pretty terrible idea.

>>39565941
Isn't it bad to keep lifting though if my knees don't get better? They don't feel like a sharp, shooting pain, more like a dull, aching pain, like a muscle soreness. I will try the gluco supplements, though. Maybe I should try knee sleeves too?

>>39564858

Yes.

>1 liter per hour

Gotta DRINK BIG TO GET BIG

Is it normal to just about reach your bodyweight in your bench press after a month or two?
My scales tell me that I've lost weight but I'm evidently stronger and more muscular than I was before starting, have I burned more fat than gained muscle?
Do I really need to do squats and OHP to make it?
Bonus question: Whats the name of the exercise where you put a belt around your core, set a weight, then walk as far as you can forwards then backwards?

>>39565945
Brown is healthier than white rice.

Most gyms have a captains chair or an ab pulldown machine, both are great for core.

High intensity is better as its what works your heart more than slow walking. You should try high intensity integral training, periords of running and periods of walking.

>>39565982
I tried leg press for first time last week, usually just did squats. Leg press def messed with my knee and it hurt for the entire week. Id drop leg press and just squat and see if that removes the pain.

does adipose tissue change density?

>>39565586
This.

I don't think the 3 day text back rule really works though.

Do you have to drink the oil in canned tuna in order to get all the macros? i always drain it and just realized that a 295g can (3 servings) becomes 220g after draining it. I-m really only interested in the protein

>>39558296
I'm 24. Is it too late for me to go back to school?

>>39560930

:^)

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Most of my bowel movements are sticky, unformed and soft, and a bitch to clean.
I feel like my diet is healthy and balanced. I consistently eat foods with fiber (oatmeal, wheat cereal, etc.) So I'm clueless as to why this is. Anybody with advice?

>>39566425
Try picking up a piece of your shit and meld it in your hands, if it's moldable like model clay you should be fine, if it feels like Plato you'll probably need to break out the molds at that point and test for yourself

>>39566303
you mean college? im about to get my degree at 29yo.

>>39562731

You're squatting above parallel.

>>39566425
Bristol Stool Chart

If I feel a stretch at the bottom of .y squat, that's good right? That means I'm not buttwinking?

>>39565555
answer this please? if not for me do it for my epic quad get

>>39566476
Yeah, I'm planning to go back to community college next semester after dropping out years ago. I just feel old doing it at 24.

>>39566658
It's impossible to tell. If you cut like an idiot then you'll lose too much muscle mass and be above 12%

Get some calipers, track your bf% and cut sensibly.

>>39565586
Decent advice if you're under 20 years old.

If you're over 20 it's pretty retarded.

>>39565933
>I wanted to focus on form
This is the mindset of someone who will always be spinning their wheels. Next time you're in the gym work up to a 5RM where you have maybe 2 reps left in the tank at the end of the set and your form is decent. Use that as your starting point.

>>39566028
BW bench is fairly decent after a couple of months.
You might not necessarily be more muscular because you are stronger, strength is a skill. The only way to know is to get some calipers and track your body fat %.
Why don't you want to do squats and OHP? Is it because you're a bitch?
That exercise sounds shit. You're better off doing farmers walks. Pick up heavy dumbbells and walk around with them.

>>39566124
Adipose tissue is always roughly the density of water.

>>39566297
The oil contains a negligible amount of protein anyway.

>>39566303
If you feel like you're in a good stage of your life for it then do it. I dropped out at 20 and currently I don't think I'll ever go back. I'm enjoying running my own business too much. Do what feels right for you.

>>39566425
You probably have some inflammation somewhere in your GI tract. Read into foods and supplements that reduce inflammatory factors.

>>39566628
Buttwinking isn't that big of a deal. The only time it is a big deal is when it is one of many other indicators of form break down which are much more obvious.

>>39566883
im aiming to 1kg loss per week with a high protein diet lifting +cardio on off days

>>39566977
Then you should minimise muscle loss as you cut. It's still impossible to say what your bf% would be without measuring it though.

>>39566873
>Yeah, I'm planning to go back to community college next semester after dropping out years ago. I just feel old doing it at 24.
well yes i get what you say, i feel old also, i never actually left college is just that i had to attend to some business and it went really slow for me, i started studying as soon as i finished high school but im about to finish the degree at 30yo, believit or not in my country architecture is insanely hard, specially if you take all the god tier courses like i did.

also, the good thing ive got going for me is that in my country the best college which is amongst the best in the world is absolutely free, not one dime paid, so i have the opportunity to do that. i dont know how id feel about having a degree from a shitty college, but hey i think id do it anyway

>>39566987
>Then you should minimise muscle loss as you cut.
how can i minimize muscle loss as i cut besides meeting my protein macros, lifting and making sure my caloric deficit is no more than 7000 cals per week?

also, is caliper bf% measurement accurate?

any /fit/ anons have tendinitis? I need some exercises so I can continue to strive for my carpentry career.

>>39567040
Basically the 2 rules for maintianing muscle mass on a cut are
1) Don't lose more than 1.7% of your total body weight per week
2) Make sure you are training with a recoverable volume at the gym and not compromising future workouts by going too hard in one session. Consistency is key, not pushing yourself hard for one or two sessions and then being too fatigued for the next couple.

Caliper bf% measurement is usually within +/- 1.5% if you do it right. If you are consistent with it then it's fine for tracking changes.

>>39567046
Tendinitis where?

>>39558296
im 5'9'' 145lbs
i started eating 2300kcals and over a month i did only gain 1lbs or so.
im pretty concerned when it comes to calories. can i safely eat at 3000kcals without getting too much fat?
my goal is to bulk until summer break and then cut for a month and then drive on a bulk again.

>>39567076
You forgot that well over 50% of their calories should come from protein.

>>39567046
>>39567076
>1) Don't lose more than 1.7% of your total body weight per week
that means that being 90kg i can aim to lose even more than 1kg per week????
>>39567076

>>39567076
>2) Make sure you are training with a recoverable volume at the gym and not compromising future workouts by going too hard in one session. Consistency is key, not pushing yourself hard for one or two sessions and then being too fatigued for the next couple.
is it ok if my lifts stall and i just keep them that way until i lose the weight?

>>39567101
any1?

>>39567101
Keep increasing your calories at small increments and see how that effects weight gain. It's the only way to truly know.

>>39567115
The exact % on their macro split but yeah it's important to get enough protein and overshooting is obviously preferable.

>>39567121
You could lose more than 1kg a week if you're willing to be a bit hungrier all the time.

Your lifts probably will stall. When you stall reduce your volume a little bit but keep the intensity (weight on the bar) the same.

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>>39566974
>Why don't you want to do squats and OHP?
My gym doesn't have barbells and pl8s
They have machines that allow you to do sqauts, deadlifts, incline presses, deadlifts etc. by changing this handle setting it at a height and then setting a weight.
It's 1/4 cardio machines.
when I go to uni in a bit I'll have access to better stuff, but for now this "gym"will have to do.
At least it will get me strong for when I get to the big stuff I guess
This is at 5'11/181cm and 165lbs/75 kg

>>39567185
Do whatever versions of squats and OHP you can with the equipment available, it'll be better than doing nothing.

So I think I fucked up today.

>Deadlift day
>proper warm up set of 2x8 at 135lbs
>then going for 225 3x8 good form doing fine about 90% of my max
>then I thought why not put it back in the squadrack for easier unloading the bar
> walk 2 feet with 225 back to the rack
> feelsnotgood
> made it anyways

I now have severe lower back pain that just hurts. Feels like sb stabbing my back. Pain even radiates into the abdomen.

How fucked am I? Training my back to reduce back pain was the major reason why I started lifting in the first place. Please no disc prolapse

>>39567176
>kcal guy
but that takes a shit ton of time.
should i look at my weight weekly or monthly? and at what increments, 200kcals?

>>39567206
Alright, I'll do that

>>39567208
only a doc will know.
stabbing pain sounds like a hearniation, im not a doctor though.

go get it checked out

>>39567176
>Your lifts probably will stall. When you stall reduce your volume a little bit but keep the intensity (weight on the bar) the same
im doing an hypertrophy routine (everything in the 8-12 rep range) i like it, is there somethign wrongw ith that? or should i not do it when cutting

I feel a ton of shoulder strain when doing dumbbell extensions and SkullKrushers. Are there any alternatives or do I need to drop the weight?

This sounds really stupid, but oversleeping isn't a problem for gains, right?

>>39567218
You're body is going to be resisting hypertrophy while you are cutting so muscle gains are going to be minimal.

The hypertrophy range is kind of a myth as well, weekly accumulated volume is what maximises hypertrophy, not specifically your rep ranges.

My advice for cutting is reduce the reps and keep the weight as high as you can, that way when you bulk you don't have to start with baby weights and you can build your base from a higher starting weight.

>>39567377
If they hurt don't do them. I've always found my triceps respond best to pressing exercises (close grip bench especially) and if I isolate them I just do tricep cabel pull downs.

>>39567410
Depends what you mean by oversleeping. Athletes see up to a 10% increase in performance when increasing their sleep from 8 hours to 10 hours. Any more than that doesnt make a difference.

Oversleeping can also be a symptom of depression, so take care of yourself anon

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>>39567687
I hate myself for using the incorrect 'your'.

>>39561020
Are you retarded?

>>39567687
>The hypertrophy range is kind of a myth as well
i dont mean to sound as an OCD autist but do you have objective scientific medical research that favors that hypothesis? i always hear the opposite

>>39567807
http://strengtheory.com/hypertrophy-range-fact-fiction/

Don't apologise for asking for more information! Learning is the whole point of this thread.

The most important thing is volume, rep range does make a bit of a difference but volume trumps all.

Is there any playboy plus like video producer but for pregnant women? Sexual health and fitness related question.

>>39567828
>http://strengtheory.com/hypertrophy-range-fact-fiction/

So once again the MUSCLE MASS COMES FROM STRENGTH TRAINING ONLY faggots are blown out.

>>39567863
Pretty much.

Lifting heavy requires specificity and is mostly a skill/technique thing. Basically you need to get good at the movement and recruiting all your muscle fibers effectively.

Gaining muscle requires volume, with most of your work done at about 80% of your 1RM for as much volume as you can recover from per week.

I train with a mix of the two. I'll do the main movements (bench, squat, OHP, deadlift) for high weight and lower volume. Like 3x3 or 5x3

Then train an accessory like a bodybuilder would, 3x10, or 3x8.

Then I'll train an isolation movement for 3x15 for a weak point

This means I get practice lifting heavy weight for the main lift. I get plenty of volume for muscle growth from the accessories and I can isolate any weak points I may have (or just get a bicep pump because it's fun).

>>39567863
>>39567907
I recommend reading the whole lot by the way. It's quite interesting and worth knowing.

>>39567907
>I train with a mix of the two. I'll do the main movements (bench, squat, OHP, deadlift) for high weight and lower volume. Like 3x3 or 5x3
but its better to increase strength first because that would increase hypertrophy, right?

>>39567923
If by 'first' you mean a beginner then it's important you practice the main movements as much as possible to get good at them.

That isn't a strength base really, it's a technique base. You need to be able to perform the lifts well to train with them at high intensity without injuring yourself.

For an intermediate it's about being able to get plenty of volume in while developing the skill of moving a lot of weight

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I've been lifting for 11 months and my squat is around 150kg so I think I mostly know what I'm doing now

BUT I'd never deadlifted before other than a few shitty-form reps way back when I first joined the gym.
I deadlifted 5x50kg today and I was fucking out of it- lower back was particularly bad but it basically zapped me

Deadlift is typically more than squat for most people- so why the fuck am I ruined after 5x 50kg deadlift when I can squat 5x5x 150kg?

Also why is my lower back so fucked, is that just because I've used the muscle for the first time or might I have fucked something with poor form? I spent time making sure my form was what I thought was pretty good.

Hilfe

>>39568222
>BUT I'd never deadlifted before
Iunno m8 why do you think

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Doing Pic related. When it says to increase by 5lbs on lower body lifts, does that mean a 5lb increase on both sides of the barbell (10lb total), or 2.5lbs on both sides?

>>39568332
Deadlift is primarily glutes and quads, no? So 150kg squat should translate into something better than being a third of a deadlift.

>>39568222
After a few weeks and you'll build work capacity for deadlifts. It's just new to you so takes more effort.

You were only lifting 50kg so it's unlikely you did any damage.

>>39568349
5lbs in total. 2.5lbs each side of the bar

>>39568349
total of 5 lbs so 2,5 on both sides

>>39568222
Bad form and flexabilty.

I am doing a modified GSLP and I do back squats on monday and fron squats on friday. My front squat is a little weaker than back. Should I just do back squat on friday too? On /fit/'s GSLP, there is no front squat.

>>39568458
Front squats are usually weaker than back squats because of leverages and stuff.

It's up to you. Is front squat something you want to include in your programming?

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Never done them personally

Wrist rollers seem so good in theory. Why aren't they talked about more? Are they not awesome?

Never done them personally

>>39568585
People don't care that much about forearm gains to isolate them. Most get adequate growth from deadlifts and stuff.

>>39568559
I just want to get stronger and not have chicken legs really. I mean back squats work quads too right?

>>39568612
They're pretty much interchangable but backsquats work the quads and glutes slightly more

>>39568585
they are fucking awesome. best forearm mass builder hands down

>>39568612
Yes.

Front squats are good for core strength. I program in either paused front squats or higher volume front squats on back squat days.

It's not necessary for a beginner though.

>>39568585
because they're not something that most people care about
They're great for forearm strength. Farmers walks too.

>>39568624
> backsquats work the quads and glutes slightly more
maybe when equivocated for greater load/higher tension back squats work the quads more but proportionally the quads do more work in the front squat

what i'm trying to say is that both will build quads but if you want to build more quad than glute then front squats are preferable

>>39563485
In theory igf1 and HGH, igf1 being more potent, but HGH secretagogues are easier to get without wading through bunk

>>39568657
The difference is largely negligible for the vast majority of new and even intermediate lifters.

Do whichever allows you to move the most weight. I like the front squat for the core work it provides though.

Ever since I've started running and playing basketball again, I've found that the gym has become boring. It's lost the fun and I've kinda lost motivation.
How do I get it back? Do I have to?

>>39568725
You don't have to do any anything.

Will going tot he gym help you achieve your goals? If yes, then go. If not and you don't enjoy it why waste your time?

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Meme exercise or not?

>>39568777
It has its place but most people won't benefit from it much

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Whenever I do a big workout day I get hungry as fuck afterwards and eat and eat and eat

What are some things I can do to minimise this or is it all about self control?

>>39568741
The other problem is that I'm really anxious about becoming smaller and weaker, so I kinda feel like I 'have to', even though I sometimes don't want to.

>>39568725
>I've kinda lost motivation
>How do I get it back? Do I have to?

You're making the mistake people who buy self-help books make- believing that you need motivation to do something or that motivation is a barrier to entry. It isn't.

You just go anyway, regardless of how you feel.

>>39568585
It's the kind of exercise you do when you're starting out because you haven't realized yet that doing an isolation exercise for your forearms is not going to help you achieve your goals

>>39568872
track calories

eat vegetables first

eat less on non lifting days

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What flavor should I get?

>>39569140
Whey protein flavour

How do I calculate the minimal amount of protein I should consume to maybe not gain but at least not lose muscle? It's hard to fit dem macros

Guys I can't take it anymore, I've been cutting for like three months now and whilst trousers and sleeves have gotten looser, my stomach is just as bloated as when I began. I'm considering dropping my kcal intake down to 1500 (I did this last year and was losing close to 1kg a week) - how stupid would this be? Would I lose significant muscle?

I'm 5'10'' and around 80kg.

/r/ing pro ana trolling guide/screens

>>39569280

Each lb of fat can give off 31 calories a day. Your maximum deficit you can run from fat is thus 31 * BF% * bodyWeightInLbs.

So if I'm 220lb @ 18% bodyfat. I have 39.6lb of fat which allows me to run a deficit of 1227 calories.

Granted 500 calories a week ~= 1lb lost. We can expect to see ~2.5lb a week of fat loss. Remember to recalculate often as your fat will be decreasing.

https://www.ncbi.nlm.nih.gov/pubmed/15615615
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2376744

>>39569140
Strawberry or choco , everything else is unedible

>>39560919

you will get stronger faster if you eat at a surplus. there's 9999 examples of people on SS that show this to be true

the question you have to ask is over a period of a year if you do 8 month bulk 4 month cut will you end up better than someone who tries to stay lean for 12mo straight? obviously DURING the process the latter will look better, but by the end the first will be significantly stronger which translates into looking better

>>39563765
run more fatass

what are the (dis)advantages of sumo deadlifts compared to standard?

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should I record my calendar chocolate in my meal diary?
it's only 14 calories

I have a weak lower back and have been told by my physiotherapist to not lift free weights until I built more muscle here.

How do I go about doing this? I started SS but I damaged my lower back in the process a couple of weeks back. What machines could I use as a replacement until my back can handle it?

>>39558296
As someone trying to be cheap and just started my weight loss how much should I care about sodium?

I got 2 types of chicken

one is non-frozen that's $2lb and has no food label for it

the other is a frozen bag that's about $1.2lb but has like 17% sodium per serving.

Is the savings worth or should I keep going non frozen? I don't really get what sodium does for me.

>>39570152
As long as you're not eating 3000+mg per day it shouldn't matter. Most it will do is cause you to retain water.

Whats a safe weight to start jogging as a recovering fatty? currently 6ft 260lbs started as a 340lbs hambeast, i'm interested in trying out coach to 5k but i don't want to destroy my knees

i want to reach low 200s (something like 220) in march and some cardio would help a lot

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Has anyone here successfully combated and defeated knee pain since they've started lifting? I got knee pain when I squat and leg press, and it's just really sucks cock, and I don't know what to do to fix it. I foam roll before and after every workout, take fish oil, stretch, warm up with some cardio...

What else do I need to stop this fucking shit from happening? Knee sleeves? Lifting shoes? Why does knee pain linger for days after I lift?

I'm so disheartened from it, i've even been to the doctor and they took an x-ray and said nothing was wrong with them, with the bones at least. Someone please help me.

what are some good ways to improve swimming endurance?

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>>39571204
yeh i stopped all knee related shit for 6 months to recover

a lot of guys here are over training and addin more damage each session

>>39563476
I had a car accident. Not bad on injuries. Just a pain on my sternum that left after 3 weeks. Howevrt, 2 months later my right wrist is still sore. Cant do push ups while before i didnt feel any pain. It seems to be going away. I'd give it more time.

I'm at my church small group and my ex and her weakling new boyfriend are here. I don't have anything to lose, should I use my CoC against him? Lol

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on the topic of face gains, if i make my body look like this:
as long as i have healthy skin, white teeth, and long clean hair, i can get a 10/10 guy right? or am i eternally fucked

>I have a wide face
>eastern european
>small nose

>>39571296
a 10/10 guy isnt going to commit to anyone ever

At what point should I move from three days a week in the gym to six?

>>39571303
you dont think the swedish dime i posted would commit either?

>>39571296
post ur face and body rn so we can tell if you can make it

>>39571264
But i've only just started to workout. I've only been squatting and leg pressing for 4 or 5 odd weeks, why am I getting pain now? I'm not using that much weight either

>>39564511
I think he's being funny to entertain them, but they could just be evil cunts. It's hard to tell.

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>>39571330
i gotchu

>>39569602
Eating anus

>>39571342
the knee is a weak point in human anatomy
when you do a squat stopping anywhere that isnt at the end or the start of the full range of motion is horrible for your knee, really easy to damage it

>>39571369
nice earlobes faggot

>>39571320
women want to get preggers by a 10/10 male
a 10/10 male just wants to fuck around eternally

just nature

>>39571377
I would always break parallel though. If anything, my knees would feel like they were going to give as I was pushing up out of the hole. Should I just wait till the knee pain subsides and go at it again?

>>39571378
thanks

>>39571384
finish your program imo
then reasses

dont want to fuck up the noob gain train

What are some good snacks to meet my calorie goals?

Somehow I got shoulder impingement and I have no idea how. I retract my shoulder blades back and down during bench but I still feel some pain. What can I do to rehab?

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>>39565200

I am exact same height and 75kg, abs are only just starting to peek through.

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>>39565586
>never shave genitalia completely
enjoy only getting your head sucked
>shampoo and conditioner everyday
good goy EVERY DAY
>always break up in public
retarded and pointless
>you will have reputation
you will have reputation either way, in the end of the day noone has proof and it is your word againts hers, so this is retarded as well

>>39571439
nuts nuts nuts

>>39571440
diesel crew shoulder rehab protocol is an all around great shoulder rehab. Your form can still be off and cause shoulder problems, even if you retract your shoulderblades.

>>39563765
get that thyroid checked

new qtddtot?

Hey /fit/, the sticky says that a good workout routine should work the whole body 2 or 3 times a week. Does this mean if I lift on Monday, Wednesday, and Friday, they should all be full body workouts? I'm using Beachbody's Beast Body program right now, and the schedule goes:
>Chest/Tris
>Legs
>Back/Bis
>Cardio/Abs
>Shoulders
>Rest
>Repeat

The program is 6 days on 1 day off so I've adjusted it to do 3 workouts a week with rest days between, but I feel like I'm not working out my whole body fast enough. Any recommendations? Should I just use a different program?

What are some essential equipment for a home gym if I'm on a budget. I already have a treadmill and I want to make gains.

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>>39571723
>I feel like I'm not working out my whole body fast enough

You wot?
>>39571745
>treadmill on a buget
mfw no millionaire budget

>>39571475
what other form issues could cause impingement?

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How do I simulate a barbell for cheap while getting gains still?

>>39571745
i started with a power cage and 300lbs of weight and a barbell

>>39571832
I meant if I'm on a budget.

>>39568707
you didnt say which are more or less fucked, i have no idea which youre trying to say are good or terrible

>>39571832
700 dollars total

powerline power cage 320

https://www.amazon.com/Powerline-PPR200X-PowerLine-Power-Rack/dp/B000VLRVSC


fitness gear 300lb barbell set 200

http://www.dickssportinggoods.com/product/index.jsp?productId=10793623


craigslist weight bench for 150

if you cant afford that, i would say do body weight workouts while saving up. im still pretty new though, so there are probably other ways to start a home gym.

>>39571838
>>39571944
meant to reply to you

>>39558296
Can anterior pelvic tilt be what is causing my suicidal lower back pain from squatting????? I am worried it may be ddd

Noob question: On /fit/'s GSLP, how many sessions do I need to successfully lift a given weight at 3x5 to progress to the next higher weight? The image doesn't say.

>>39572468
Progress every cycle buddy

Does consuming more calories result in quicker recovery time?