QTDDTOTT

You don't really make significant gains on a cut. Maybe like 1 lb muscle per 10 lbs fat lost or something. You can get stronger though. What's your height and weight?

>>39605583
I'm 5'9 and I weigh around 140lbs. The only bit of fat I have is on my stomach, which I want rid of by Summer for a cosplay and general ab display

>>39605538
I've been thinking about changing my routine. I've been doing 5/3/1 and making good progress abut long story short coming up i wont be able to do a cycle without interruptions so I'm going to have to do something with a week long cycle like texas method, etc. instead, and I figure I can use it to try some new things out. I dont know if I should be doing texas method or starting strength or what though
I've been lifting for about 3 years, but only about 6 months seriously, the last 3 have been the only consecutive serious months. I've put on like 20 pounds bulking and I'm gonna keep that up so recovery isnt much of an issue.
My numbers are 200 bench, 135 OHP, 315 squat, 350 deads, 185 clean at around 170. I feel like that puts me more into intermediate area, but I could be wrong
any advice?

>>39605686
Hello hungry skeleton

>>39605686
not even memeing here, also 5'9", also been 140 pounds. you shouldnt cut. You'll look fuckloads better if you clean bulk and work on strength, witha bit of bodyweight to help with abs/core.
if you clean bulk with conditioning until say march then cut through June then you can probably end up around 150-160, which would be a lot better

>>39605688
texas method is for powerlifting disregard if powerlifting is not your main focus

https://www.youtube.com/embed/_EGsbTUzRTo

Did this attempt count?

>>39605779
raw strength gains is my priority. I'm bulking, trying to add mass, not just for better gains

Is doing cardio twice a day - after breakfast, and after supper - viable for cutting assuming I eat right? Or is this overkill?

>>39605863

haven't done it personally but have heard endless brehs talk about how the Texas method has helped them overcome plateaus

If i want bigger shoulders should I prioritize db press or ohp with barbell?

Is it a bad idea to confront my gf about her sexual past?

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I've given it some thought and I think i'm gonna cycle MK677 + Ostarine MK2866.

Reason being is to increase hgh and potentially grow taller, even if it's just a tiny bit (i'm 18, growth plates may still be open, i'm around the 5'8''-5'10'' mark), if I don't then I can at least enjoy the slight muscle gains and not live in regret. Reason for taking Ostarine on top is just because I've found a site which sells both in a stack for not much more than MK677 on it's own, and I hear it's really good for people on maintenance/lean bulk which is what i'm doing. Reason I'm not taking straight hgh is because it's too expensive and harder to find good sources.

So here's my question, people say you should take MK677 for 3-6months for the chance of increasing height, but looking at the Directions for use section on the website, it states you should only use it for 4 weeks then get off for 8 weeks before returning. So should I keep doing this 4 weeks on, 8 weeks off until I hit a cumulative 3-6 months on or just do a continuous 3-6 months on?

Also should I be taking PCT to balance out my hormones when i'm off cycle or do you think that may be unnecessary since the changes won't be drastic?

>>39605894
yes

AKA BENZ IS TO ME JUST A CAR

>>39605893
that's nice to hear. I'm actually kinda excited to give it a try because my press, bench, and deads have all been coming up but my squat has plateaued for a while now, so I'm hoping that rippletits obsession with squats helps me out in that department.

>>39605894
bigger shoulders go with OHP, take whatever you're doing already, add 5 sets of 10 with 50-60% of your 1rm after that. after that, on upper body days or shoulder days, whatever you're doing, add in krok rows. 5 sets of 20, with HEAVY weight
you'll notice a difference in a month tops

>>39605902
just do ibutamoren mesylate, don't fuck with SARMs, save the money you would have spent on ostarine/PCT and buy more mk677

cycling it is a good idea

Need to take some time off chinups as I keep pulling my neck. Don't have pulldown machine, so is the next best replacement just ordinary bent DB rows?

>>39605938
>krok rows

I'll give this a try, thanks

>>39605970
built my uper back and shoulders like a mother fucker
took me from rounding a bit at 305 on deads to straight back for a set of 6 with 325 in about a month

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>lifting for almost four months
>went from 135 to 155
>only eating 500 calories over maintenance.

I think I'm going too fast with this and I plan on bulking into the early summer. How much weight should I be shooting to gain each month on a slow bulk?

>>39605538
What is the general opinion of milk and chilli? Are they contributing good or bad to a weight loss?

>>39605993
Cut down to 250 surplus and work from there.

Only gain 2.5-3lb a month. You've most likely put on 15lb~ of fat.

Would really like some advice from more experianced /fit/izens. It's a bit of a long post but I'd really really appreciate some advice.

Been working out for a month now. Been taking my diet, cardio and weight lifting seriously and I'm starting to love it and it will stick this time. I've lost some weight, I'm down to probably 187lbs (85kg). Here's my problem: When I lift, as much as I love it, the numbers are meagre. I'm talking shoulder pressing 14kgs, bench pressing 40kgs, chest fly's 16kgs. My lateral raises I can literally only hit 6-8kgs. I'm scared that underneath all this blubber, is just a distusting no-muscle skelly.

What I'm asking is should I try and maintain weight for a while and just concentrate on getting my numbers up? I dont want to lose weight to look like a fucking skelly. Or should I just take the hit, lose the weight, look skelly for a while and then concentrate on putting the muscle on?.

>>39606056
Always better to be skelly than chubbo. For health and for life.

Always bulk from a lean starting place. Otherwise your fat gains outpace your muscle gains and you waste money and time.

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>>39605811

notice me brehs

>>39606017
That's what I had figured. Thanks.

>>39605811
i would say no, i didnt see clear lockout at the top, its close but not quite
work your back some more, other than that your pull was ok, but holy fuck your ass launched up out of that hole quick

>>39606095
counted for strongman, not counted in IPF

how you pull so much with such dyel legs

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I've had a slight discomfort sort of pain in my left testicle after squatting starting about a week ago. Nothing ridiculously painful, literally just a slight discomfort feeling. It remains for an hour or so and then just dissapears until my next workout. I've been lifting for almost 2 months now and it just started happening. It's really killing my vibe and I've decided to not lift today. What do?

>>39605993
what routine are you doing?

>>39606124
this tbqh famalam
i thought i was gonna see another episode of snap city
how fuckin tall are you

>>39606079
Thankyou very much for taking the time to read and reply, I'll carry on what I'm doing for now though.

Lifes been so much better since I started lifting. I've gone down a trouser size already and I've lost my belly. Today I put on my old favourite work shirt that I couldnt fit into and it was fine. I went to the gym and I finally went up some weight on my triceps. I've been riding this high all day. I know you don't care but my god, I wish I'd started earlier.

>>39606128
Goto doctor and check for hernia

>>39606151
Your numbers will continue to go up even as you lose weight. Don't worry, just keep doing what you're doing.

>>39606151
I do care brah. Those are good feels. Lifting is a blessing. Practice that gratitude man it's already paying off for you some I can tell.

>>39606135
PPL five days a week, usually push/pull/off/legs/push/off. Doing C25K as well.

>>39606118

I noticed that too, should I keep my ass lower then?

>>39606124
okay cool. lol i dunno man, maybe i've got good grip or something.

>>39606172
>>39606188

Thanks for the support boys its much appreciated. Do you have any advice for a newbie that you wish you'd known at an earlier stage?

>>39606147

6'3"

>>39606206
think of it as more of a pull. drive your ass down to leverage your arms up and pull the bar into you
check this out it, he explains it well, forgive the clickbait title, the guy in the video (brian shaw) knows what the fuck hes doing
https://www.youtube.com/watch?v=VA0_lg0LLPk
>6'3"
im sorry deadlifts have to suck

>>39606245

That's a great explanation vid man. Thanks.

>im sorry deadlifts have to suck

not nearly as bad as squats tho

>>39606215
alcohol fucks gains way more than you think it does would be my 2c

>>39606206
>okay cool. lol i dunno man, maybe i've got good grip or something.

i bet you have strong back actually and >>39606118 this anon has it backwards, what are your stats for pullups/rows?

doing hamstring work and front squats would probably help

>>39606387

I weigh 225 and I can do 10-12 pull ups. haven't tried weighted ones though.
I can row 2pl8 for 5 now.

my squats are my worst lift. currently only at 265 for 5

>>39606433
you should try weighted, it's seriously crazy how much of a difference it makes

keep workin anon you're making it

>>39606494

Thanks man, I'll give it a shot.

>>39605864
>>39605864
>>39605864

Any tips lads, please.

>>39606509
yeah sure but it's only really advisable if you have a lot of spare time

otherwise it's much simpler to eat 200 cals less than do half an hour of cardio

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What's a good puss/pull routine?

>>39605538
AKA BENZ IS TO ME JUST A CAR
THAT MEAN YOUR FRIENDZEZ NEED BE UP TO PAR
SEE MY STANDARDS ARE PAMPERED BY THREESUMS TOMA MMM

KILL EM ALL DEAD BODIES IN THE HALLWAY
DONT GET INVALVED LISTEN WAT THE CRYSTAL BALL SAY
HALLE BERY HALLE LUJAH
HOLLA BACK ILL DO YA
BEEEEES

>>39606552

It's the break between semesters so I got like 2-ish weeks of free time, which is why I want to whip myself into some sort of shape.

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>>39605955
thanks

do you agree with the 1 month on/2 months off cycle like it says on the website or should I be on cycle for longer?

I'm not gonna lie, those other SARMs do sound tempting, they do boast nice pros and practically zero cons, but i'm guessing most of that is just marketing. Any other reason I should avoid SARMs?

What mode will you hit if you lift and do cardio but don't watch your diet really? I'm trying to stop drinking, but I can't handle a cut AND cutting out alcohol at the same time for the foreseeable future. I'm doing this for my health right now and am not too concerned about looks since anything would be an improvement right now, I'm mainly curious if anything will come of it or if I'll be spinning my wheels aesthetics wise. I was going to just eat 3 meals a day of homecooked meals with a good fat, carb, and protein balance (mainly meaty soups and stews with bread or rice). No snacking, no booze, no sweets aside from a fruit only smoothie when I wake up. I've been tapering down the alcohol per my doctor's recommendation and I'm still at 7 drinks a night (which is 14 more days until zero drinks assuming no setbacks), but I decided to start getting my diet in check early by making some healthy foods and exercising again.

To give you an idea of what I'm eating, I just finished up making some split pea soup with ham and a big ass pot of chili, and I have rice soaking for tomorrow as well as some red lentils to make poo in loo style lentils tomorrow.

tfw setting my cut progress back by 10 pounds by not being able to outwalk all the food I'm eating in Japan

C-can't wait to get back to starving myself again..

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>>39606155
how do you even obtain a hernia? and what did I do wrong that made me have one and not everyone who lifts more than me? this is so aggravating I was really making progress too

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Anyone ever fixed a posture like this? I've got a winged scapula aswell.

I have lost around 12 kg while lifting and now switched to a slow clean bulk since 2 weeks. I still have some belly (skinny fat) as I continue to add muscle mass, will my belly disappear even though I'm gaining weight but in theory reducing my bf%?

>>39606639
they crash your natty test and you end off worse than before

quality is always a concern

i'd say 1 month on 1 off for ibutamoren

Say I want to do TM, and my current 5rm for squats is 130kg, would the squat part of the routine be like this for the first two weeks:
Vol-117x5x5
Rec-94x2x5
Int-132x1x5

Vol-119x5x5
Rec-95x2x5
Int-134x1x5

Just want to make sure I'm doing the maths right. Also do deadlifts just progress linearly?

>>39606667
there's only one way to say this--you're a pussy and don't want it bad enough.

how feasible is it to 'practice' a few lifts at twice a week frequency and only add 5-10 pounds to the lift after 1 month? this would result in say 60/30 pound gains over 6 months. wantto try tthis with deadlifts and overhead presses. i would keep squats and other lifts for a separate day.

>>39605686
you're gonna look so retarded if you try to lose weight now.

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>>39605538
Which is better? Chinup or barbell row?

>>39606859
Obviously. You going to answer my question?

>>39606962
Both

Is squats dead and bench + 4-5 isolation exercises a decent routine for a beginner?

Also, aside from lat pulldowns / pull ups what lifts will make me better at rock climbing?

>>39607102
farmers walk, you need grip strength like nobodies business for climbing

>>39607083
Is it alright to alternate between them?

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Anybody here an inner fatty?

I am one, I have been fat most of my life and only recently did I lose weight. And I can only seem to keep myself "skinny" or lean for a short period of time. If I dont my default is to become a fatty. And I was never super lean either, I tried cutting like a maniac and only got skinny like ethiopian mode. It seems I can only go down as far as 12%

Right now, I am holding on to dear life in continuing my cut so I can leanbulk until the middle of spring and then get ripped for the summer. But all I can think about is food, I already cheated on my diet at some point but now I might completely fall off the wagon.

What do? If will power is a muscle, I think I have reached my muscle failure. Or should I not stay natty?

>>39607258
no, you have to do both at once if you ever want to make it
>2016
>not doing pull up barbell rows

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Currently bulking and doing StrongLifts. What accessories should I add in for optimal aesthetics?

>>39607306
nigga u right. brb getting another pair of arms

>>39607336

i'd suck that dick

no homo tho

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Got in an MVA and fucked up my shoulder bad about 3 months ago. Lost about 10 pounds while I sat at home recovering for about a month until I started physio.

I'm a huge retard and only did the physio on my injured arm until about 3 weeks ago and now my chest and back on my left side is slightly bigger than my right.

Should I keep lifting normally and hope it evens out or should I just lift heavier on my good arm until it's even.

>tfw after 2 accidents my left arm is going to be at max 80% strength

How do I make eggnog healthy? The macros are absolutely shit no matter how you slice it, is there some way to spice it up with a protein shake?

>>39607432

homemade

My motivation to exercise has been petering out for awhile. I have made some progress and would like to save most of my gains and maintain most of what I have so far while I fix my motivation problem.

What's the minimum that I must do to keep what I have created? Before, I was strength training three times a week.

>>39605538
So when trying to find my ideal caloric intake for the day, is there a more reliable method than formulas like Harris-Benedict, Mifflin-St Joer, etc? I would like to know my exact resting metabolic rate I guess.

Does anyone have experience using something like a body bug that actively tracks how many calories you burn/day? I would love to get a more precise estimate for my caloric allowance, unless said formulas are accurate within +/- 200 calories for MY specific metabolic rate.

>>39605686
In addition to the other comments, increasing your lean mass via muscle gain will have the effect of diluting your fat concentrations, as it essentially spreads it all a bit thinner.

Basically, if you keep the same amount of fat, but put on muslce, it will appear as though you've lost fat and gained muscle, since your bodyfat % has dropped.

To Keto or not keto?

I just want to lose weight

>>39607432
Dude, it's eggs and milk together. Maybe add some chocolate protein powder and it's bulk heaven. The perfect post-workout treat. Maybe cut down on the sugar if you're really concerned.

>>39607528
whatever motivates you to do it brutha

I found my best results for both bulking and cutting were with a high fat diet (not trans fat tho lol) - I went about it from the other side though, I didn't seek to lower my carbs, but instead maximize my healthy fats including saturated, which in turn, cut my carbs greatly. I think that's a more appropriate way to look at it personally, rather than thinking of just eliminating carbs, but they achieve the same end

definately don't hold back on having some filling oatmeal though to curb that appetite

>>39607528
only if you're BMI 30+

>>39607457
once a week intense full body

>>39607611

I've been doing three sets of each exercise to near failure (the last one where I can maintain form). If I do once a week for five sets to failure-failure (provided that the last rep doesn't put me at risk for injurying myself) would that be adequate and/or help me to make some progress while I lift?

So I have always been pretty skinny throughout my life. I noticed a few months ago that when I tilt my head down as if I were looking down at my shoes without bending over that I have a double chin. However I also a huge ass adams apple. I've noticed that if I pull the skin down around my adams apple and then look straight down I no longer have a double chin. 5'11 currently around 146lbs probably about 12% bf. Is there anything I can do?

>>39607609
I'll give it a shot, thanks


>>39607611
28.5, so it's pretty much a yes.

anyone else crack their neck too much

i think ive fucked myself somehow, my head feels "full"

What's preferable pullups or chinups?

>>39607780

They're both about the same. Mix 'em up.

Is soy milk any good for you?

Recently I've been having cornflakes with raisins and soy milk for breakfast but I feel I like I could be eating something much more nutritious.

>>39607648
I have that 'full' head feeling too. Actually I think it's more to do with stress and anxiety but I am sure if you have a tense back it doesn't help. Probably doesn't come from cricking your neck but my physio friend said you should generally avoid doing that with your neck.

Whats the opinion on http://www.barbellmedicine.com/potpourri/584/ ?

The example he gives halfway through the article is off by 800 calories on the table earlier. Seems like a lot for "everyones a snowflake" reasons.

>At parents for a week before finals
>Go to apartment gym
>No power rack, only smith machine
>eh, should be fine for a week
>try to OHP, machine is too short for me to extend my arms all the way up

They have a bench press with a free barbell that I can use for deadlifts and rows. Can't really do bench press without a spotter, gym is empty. Should I just do 80% of bench press for this week? Anything to replace OHP?

>>39607834
better than starving, though not by much

Because I lack shoulder mobility, my ohp is a sort of incline bench, should I just do dumbbell ohp till I gain more flexibility ?

>>39607869
Is this bait?

Clean the bar for OHP, god knows you don't press THAT much

bench 100% w/o clips and dump it if you fail. or just do high volume if you're really scared

>>39607638
What in the honest fuck am I reading?

>doing SS
>miss gym yesterday (it's tuesday where I live)

should I just workout today and tomorrow or should I just stick to the mon/wed/fri schedule and only work out tomorrow and friday?

also any ausfags on because
>how in the mighty fuck does anyone afford to eat 3000cal+ every day

>>39607995
You eat cheap like eggs, oats and tuna

>>39607513
bam bam bamp

>>39607936
Do you not have any read comprehension? I am saying that I recently noticed when I look straight down I get a double chin. I'm skinny as hell but I believe it is my huge ass adams apple causing it. Is there anything I can do about this?

>>39608116
Why the fuck do you care if you have a double chin when you look straight down wtf. Everyone has that.

>>39607869
Just do seated shoulder press instead of OHP. Its only for a week

>>39607995
Do tuesday/thursday/saturday? I wouldn't do two days in a row

>>39608210
Saturday is out for me since I have shit to do that day.

>I wouldn't do two days in a row

by the looks of it it'll just have to be a Wednesday/Friday schedule...ah well

>>39608225
are you free next saturday?

Tuesday thursday sunday

Tuesday thursday saturday

Monday wednesday friday

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how often should I weigh myself if I'm just going for weight loss

sometimes I get discouraged when I step on the scale and see myself 2 pounds higher than I was 3 days ago

Gonna lift with a girl later this week

What's a good routine for a girl? The usual 5/5 or what?

>>39605538
Should i take fish oil to help with my joints, if so how should i take it and how much(e.g put it in my shake?)

>week one, lose 3lbs
>new shirt still doesn't fit quite well
>week two, lose only 1/3 of a lb (birthday and thanksgiving)
>shirt now fits a little bit better

what happened here? did i burn more fat? lost water weight?

>>39608256
weekends in general are out for me
>bitch of a sister will be home and she doesn't like it when I deadlift

>>39605968
How the fuck are you getting injured doing pullups? Man, idk about substitutes but it seems to me that you have a different root cause for your problem than chinning, you should not be getting hurt chinning

>>39607995
This guy posting another question

How good are instant noodles for gains
>418cal
>7.0g protein
>50.2g carbs
>21.1g fat
so if I eat 3 that's a good amount of calories for a poorfag
>add x amount of peanut butter = even better
all I've heard with regards to it being shit is that it's high in sodium but I reckon all of that's in the seasoning which I can ditch

thoughts?/

>>39606056
5 meter goal anon, you have no idea what your going to be like once you've lost all the weight. Don't self assess and start getting critical or scared of plataueing. Relax, 5 meter goal is your next workout, make sure your form and nutrition is good, and your body will adapt to heavier and heavier weights over time. You may just need a bit longer to break past this plateau

>>39608497
Your first bait was a lot better.

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would my back be considered defined, dyel, or skelly?
I'm 5'5'' 140

Can I replace a 5x5 exercise with 3x8 for equivalent gains?

>>39608545
not bait man, neither of them are

>>39608497
Not sure what your budget is but I'm able to eat 2500-3000 a day on less that $40/week
Buying in bulk is key, also a large fridge/freezer
I buy chicken breast, at least 10lb at a time.
Grains like lentils and oats are probably the best nutrition/cost
If you're gonna stick to noodles just make sure it whole grain or something invest in a generic multivitamin also

>>39608807
I try to keep mine below $50 a fortnight, food is expensive as shit in Australia
>1kg chicken is like $10 here

So far I've budgeted 2L milk per day + 3 packs of instant noodles which gives me 2696cal and 91.4g protein.
Gonna make up the rest of the protein in protein powders or probably add some more food.
Just need to find that extra 1000 to 1500 cal basically

>>39608304
Dude you probably just took a shit or drank water or something. In all reality, wether or not you look at a scale doesn't make you lose weight any faster. Fucking chill out, put your head down and keep going. I get you want to make sure you're making progress, but homie I assure you, keep your nutrition in check and keep training and you'll get where you want to be. Do be so anxious

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>>39605538
How much rear delt activation will I get with rows? I intend on starting a heavy rowing program over winter break and I wanted to know how much rear delt I can get in with that.

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What can I do with one treadmill and an adjustable barbell with a few weights and potentially a curl bar?

Moving into a new apartment and the dude was nice enough to let me keep these things since he's moving out of the country.

>>39607648
>>39607848
I have full head feeling and I crack my neck a lot. I also have really bad allergies and that can do it as well. Wonder if there is some correlation between cracking and bad head feeling.
>>39607834
soy is a meme and should only be eaten by asians.
>>39608304
Weigh yourself first thing after morning bathroom. Dont weigh any other time as it will be inaccurate.
>>39608306
Best routine is dicking her. If you actually want to workout then do donkey kicks and squats then some cardio. Tell her it will give her a nice butt.
>>39609066
Sounds similar to what im doing this winter break at parents house. Barbell can be for rows, deadlifts, OHP and squats if you can somehow get it onto your back. Bench wont really work out too well unless you can deload the weight and you have a nice bench. Treadmill is cardio so run some too.

What's the best shampoo? My hair is naturally thick, soft, and wavy with a good sheen. I find girls playing with my hair surprisingly often, so I'd like to max it out.

>>39609077
i meant to actually say dumbell. he took his batbell i think

I failed half my lifts today I think due to a bit of illness and not hitting my diet as well (partly due to the illness).

I'll be hitting my remaining protein goal for the day soon, and should be able to sleep enough tonight. Would it be a good idea to go do the next day of my lift routine tomorrow? I would normally wait until Wednesday, but I don't think my schedule will allow it

i work out at home and lack certain equipment however i have a bench press, could i do skull crushers with the bench bar instead of a curl bar

>>39608942
Not him but also curious

>be 6'1" 160 lb
>do 2x5 and 1x8 of 5 different workouts involving pull excercises
>be absolutely tuckered out after the workout and can't do even a single assisted pull up with 50 lb (might have been 60 lb) on it

This is my first day going to the gym, and I don't plan on giving up. Was I putting too much weight on or is this regular?

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can i work traps every day? it's my favorite muscle and i want it bigger

Redpill me on stamina.
What is it?
How to increase it?
Will i get less tired during the day if a have a lot of it?

How early should I take a break from cutting in order to eat enough to have energy for some significant exertion? Looking at about 3 hours of running.

>>39609563
do SS or 5x5

>>39609690
I've read up that shit sucks.

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Doing couch to 5k.
On the treadmill what is considered a running speed?

I usually run at 8mph, but I still feel like i'm sprinting. I'm 6'0 just in case height plays a role.

Does low intensity cardio like walking can burn muscle? I lift in addition to walking about 30 min nearly everyday will that kill my gains?

>>39609871
I read shit that you suck. Without a study to back up my claim, it's just an opinion.

There's a reason everyone does some variation of SS: It fucking works.

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>>39610008
why would exercise burn muscle

>>39609881
7-7.5 is more than enough
>>39610008
No.

>>39610008
What you burn is calories.
If you burn a lot your muscles wont build.

my wrist hurts doing pull workouts any solutions?

>>39610067
Wrist curls.

What do I need to do to ensure my back is straight during pendlay rows?

When doing Starting Strengh do I follow the routine as in squat squat squat ... bench bench bench . . Ect OR

squat ... bench ... deadlift... ... ... squat bench ect

>>39610537
the book says to do squats first but I do bench/ohp first so that I'm not too tired to do upper body exercises

Exercise physiologist here.

If you guys have any questions I will try to answer them to the bet of my knowledge for the next hour or so.

>>39609184
I use Pantene, also go to /fa/

>>39609331
Yes

What are some healthy fit recipes that dont taste like ass

>>39605864
You mean while you also go to the gym and lift? Or just cardio?

>>39610580
This is retarded and you're likely not running SS

>>39610537
3 sets of 5 reps on squat, then you move on to bench for 3 sets of 5 reps, then 5x3 power cleans etc.

>>39606056
I OHP 3x12 with 65kg but I use 9kg for lat raises...so you know, don't beat yourself up too much. You probably are a skelly beneath that flubber but as long as you keep your diet in check and keep lifting your numbers will start to increase exponencially. 8 months ago I could barely lift the bar, now I'm doing 107.5kg for 12 reps etc. God speed anon, gains will come quicker than you might think

I have a bunch of friends who insist that they need to go to the gym 6-days a week(some doing PPL, some brosplits) while I'm on a 3-day a week program. Are you gonna get bigger going more frequently or can less frequency actually be more?

Or maybe I should consider lifting 3-days a week and adding some cardio in on my off days?

I have been super consitpated and blaoted lately, have tried magnesium high fiber foods and stuff like that. its really killing my vibe guys if u could help me shit id love u

>>39605864
This is fine. Cardio over the course of the day is much better than single sessions in a day for a multitude of reasons.

>>39610774
Depends on what theyre doing. If you are both running the same routine, chances are they will have better gains, but muscle hypertrophy is different from strength gains and assuming you run a proper program 3 days a week is more than enough and could potentially be the same thing.

>>39610803
drink more water

>>39605538
sorta similar to OP, but realistically, what should I be doing during a severe cut? I've made good strength gains for the past 2 months but haven't fixed my diet too well, just made sure I got a lot of protein. If I were to try and do a severe cut can I continue to increase strength but slowly, or should I just try more reps of the same weight I'm currently at for hypertrophy while cutting? My program is entirely compound moves and I go 3 times a week

started stronglifts 5x5 today. should I be adding anything? it feels incomplete, and like not enough

also, what to do since there are no power racks in my gym and I don't want to ask someone to spot me?

>newfag

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Can someone please post examples of 15% bodyfat and 18% bodyfat?

I think I'm at 18% but am not sure. I just want to recomp down to 12% and then lean bulk back to 15% and go back and forth.

>>39605538

Is this an okay substitute workout for PPL for when the gym is closed for holidays? It's not going to be closed for long but I still want to workout.

> Pull
Pull-ups 4x
Chin-ups 4x

> Push
Chest dips 3x
Pushups 3x
Elevated-feet pushups 3x
Tricep dips 3x

do you guys always feel pumped during a workout? I feel like I'm just going thru motions, making slow gains but not really happy about them. Been lifting 5-6 months.

>>39611131
imo, getting a close friend to workout with you keeps you active and interested in what's going on.

>>39609871
Fat anon here who couldn't even squat the bar starting on SS: just do fucking SS, SL, or Greyskull. You don't know shit about fitness, and the people who made those programs know a ton more than you ever will. I've got to 220 5x5 squats in 5 months of lifting, including 2 weeks recovery and a 60lb deload for form fixing.

Do your meme shit all you want, or suck it up and make progress.

>>39610971
>also, what to do since there are no power racks in my gym

well considering you can't do half the exercises in SS without power racks I'd suggest finding another gym

>>39606750
yes but i mentally have to adjust myself to stand up straight because my default position still goes back to that. but you can find roll on a foam roller a lot and use a wall to straighten your back and head

how do i properly warm up my deadlifts, because when i am warming up and moving up weight i look like an autismo trying to slide the plates off the bar and then back on.

>>39608942
>>39609400
Decent rear delt if doing stuff like t bar rows or pendlay rows. If you're doing bench you don't need front at all but you won't be getting almost no side delt work, so throw in lateral raises or something for those.

>>39610985

If nobody's replying then I'm guessing its fine then

>>39611740

Pulls and chins are basically the same thing.

You have a vertical and horizontal push and only a vertical pull. Add some rows.

I assume you have legs taken care of as well.

>>39610985
>>39611740
I'm sure you know it doesn't even come anywhere near close enough to a proper PPL routine for it to be OK, but it's still better than nothing.

more stuff needs adding to pull day, maybe do legs at same time?

>>39611715
Leave your ego at the door. Who cares how you look as long as you're not being dumb.

Warm up for deads by doing light deads and increasing weight like you already sound like you're doing.

>>39608304
Once a week in the morning on your last day working out

does the calorie counter on the treadmill accurately measure how well HIIT is for burning calories?

>>39612012
Nope. They make a load of assumptions for the average joe which no one tends to be. It's a rough idea, but not accurate, especially not for each individual.

New to /fit/, read the sticky and all that.
Was a 300 pound 6'2" blobmonster. Father recently started putting me on a routine to make me shed weight, and it's killing me.
30 minutes/11km cycling, then 3x10 on the Lat pulldowns, 3x10 bicep curls, as well as more on machines I can't remember the names of (One was similar to a rowing machine only with adjustable weights, one was for the calf muscles, another was for my core). Then I move onto 20 minutes swimming.

I feel like death at the end of every day but it is slowly getting easier. Now, at the end of the second week, due to the fitness and the diet, I've dropped like 14 pounds.

My question is pretty much do I start lifting now to build up strength, or would it be better to drop down to a healthy weight, then bulk up with lifting?

>>39612063
I don't know if this is bait because it's not even trying to be funny but I'll take it anyway.

All that exercise and you don't even mention your diet. Diet is like 80%+ of weight loss, exercise is at best a small boost to weight loss. Use a TDEE Calculator (google) to work out how many calories you burn a day, and then eat 500-1000 less than that a day. Use MyFitnessPal to log and track everything (even stuff like lettuce, I've had family members think bananas and stuff don't need to be counted because "they're fruits and good for you"... They're easily 100kcals each for a medium one ffs.) Don't be dumb.

Anyway, yeah, cut first until you're lean, keep lifting, do a proper routine, not one your dad did (unless your dad has a good body, which it doesn't sound like), when you're properly slim, you can start maintaining for a couple weeks, and after that, maybe consider thinking about possibly bulking, but only do that if you're confident you won't use bulking as an excuse to go back to your old ways and get fat again. But that's way in the future, right now, sort your diet out and in a year or two you can worry about bulking.

>>39610803
Drink coffee. Coffee and caffeine relax butt muscles and always makes me have to shit.

I started having lower back pains after one particular intense deadlift sesion so i inmediately halted all deadlifts, that was like a month ago, now i have slight backpains when i get up in the morning but then they go away and no movement brigns the pain back

is it safe to restart deadlifting with little weight and see if it causes pain?

>>39612150
>(even stuff like lettuce,
haha what an objectively ignorant idiot

it is 100% confirmed that you do not have to log lettuce or tommato, ask any REAL doctor with REAL traininng in REAL science

you will sooner die from tomato and lettuce poisoning that gain a gram of fat from eating those

Is it possible to make gains on 6 hours of sleep per night?

>>39612454
I can't tell if this is a troll or not.

The idea is newbies should be logging everything, regardless of what they think the nutrition of something is. Someone could easily undo their entire deficit eating fruit thinking it's healthy and doesn't count. This is from personal experience though, I got all of my fat logic from my family...

I wasn't saying you must log lettuce because lettuce makes you fat, because it won't, you'd tear your stomach open before you could eat enough lettuce to gain weight, but newbies just need to log it anyway just so they can see what is low cal and what is not, without presuming incorrectly.

>>39612528
yes

How do you eat your oatmeal? THey seem pretty empty calorie wise but the protein is good and they are easy as fck to prepare

>>39612561
>Make /fit/ mad with this one simple trick
>Use milk

Oats with water is vile, I hate the taste, texture, smell, I'd rather go without, but I'd rather eat it with milk more than that.

>>39607066
a qt gf pls

>>39612386
this please

>>39605538
I just got yelled at by staff at a powerlifting gym to not make noise when doing rack pulls because apparently the gym is located under someone's apartment and the government will show up (Taiwan). What the fuck is this shit? I control the bar nearly all the way, but there's no way to be quiet with 6 plates.

Should I load those those pussy pads on the bar to avoid metal on metal contact? Any ideas?

>>39612709
go to a real gym, also go to a real country

I want to buy compression pants from Virus but I'm not sure if there's a cup so I don't show off my manhood in public. Anyone know if those pants are modest?

Not gonna wear shorts over them, defeats the purpose

>>39606667
>7 drinks a night
Doctor here: this is well above (3-4x) the generally accepted definition of "problem drinker".

>>39606667
Alcohol withdrawals can literally kill you. Please taper off sensibly

>>39612594
Spotted the underage faggot. Go enjoy your fruity loops leave the real cereal to us men.

>>39610970
Do 5/3/1 while you cut

>>39612844
How hard are you cutting where milk with porridge doesn't fit your macros?

Related question, how do I add a scoop of protein to porridge? While I'm heating it or just fold it into the porridge when it's done?

>>39612865
The latter

>>39612709
Could you deadlift off blocks instead?

>>39612544
>newbies just need to log it anyway just so they can see what is low cal and what is not, without presuming incorrectly.
and just new guys

>>39612888
i meant NOT just new guys

>>39612850
Thanks for the recommendation, it looks like it'll be a good routine while cutting.

but why do this workout only focus on one muscle group per workout in the week? wouldn't you make more steady overall gains if every workout hit every muscle group?

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89 kg 173cm
bf% estimate please?
how low should ic ut to see abs? 80kg? 75=

>Scale one: pic related
>Scale two: large digital scale at the gym, looks oldish but I can stand with both my feet entirely on the scale

Scale one reads 2 pounds heavier than scale two. Which to believe?

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>>39613052

fug forgot picture

These are the only two scales I have access to, of course. I don't want to fatlogic my way out of two pounds but I want to believe.

>>39613050
buy some calipers.

I'm going to say like 25% bf. But it's difficult to eyeball above 20% in my opinion

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I believe a lack of ankle mobility is keeping me from hitting depth in my squats. Does anyone have resources or anecdotes for increasing ankle mobility?

>>39613064
It doesn't matter, just make sure as you track weightloss you are using the same scale to remove the error. It's weight change that matters not the absolute numbers.

>>39613050
~20%

>>39613073
How wide is your stance? I used to think ankle mobility was holding me back but really my hip morphology meant I had to squat wider to hit depth.

>>39605538
They say you have to wait 2 hours between each meal, does that mean when you're done with the meal or when you have started your meal?

>>39613073
i have a resource

it's called my romaleos

>>39613094
I think you're being generous. Look at those tits and his height/weight

>>39613104
It doesn't really matter enough to bother

>>39613104
Who says that? For what reason? Don't overthink it anon.

>>39613115
>I think you're being generous. Look at those tits and his height/weight

you're probably right.

>>39613050
28-30%

>>39613116
There was study that suggested the best conditions for peak protein uptake from meals was 20g-50g protein every 2-3 hours.

For most people this is pointless since they probably have bigger issues with their diet/programming to fix before worrying about optimising something like that for minimal improvements.

>>39605538
What is the difference between "shredded" and "ripped"?

>>39613162
Yeah Layne Norton said this is a 1-5% benefit at maximum.

>start counting cals
>eating 500 less
>feel kind of starved all day long
this is normal, right? is there any good trick to do so I can stop feeling like that?

>>39605538
>>>39613073
>How wide is your stance? I used to think ankle mobility was holding me back but really my hip morphology meant I had to squat wider to hit depth.
My feet are a few inches wider than shoulder width, like 2 feet apart.

>>39613205
Being hungry is a sign you are burning fat. Drink some water, you'll get used to it.

>>39613210
That's about the same as mine, what is your feet alignment like? I get knee pain if my feet are pointing forward too much and hit a better depth the more my knees track outwards

>>39613174
if not bait

there is no accepted difference lmao they just mean low bodyfat with varying amounts of muscle

>>39613205
the hunger is your friend, means you know it's working

black coffee in the morning gives energy and suppresses appetite

psyllium husk/guar gum/apple pectin can provide feeling of fullness, in that order of importance

>>39613174
Shredded suggests a lower bf% than ripped. Shredded is like body building stage mode

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>>39605538
>>>39613205
>Being hungry is a sign you are burning fat. Drink some water, you'll get used to it.
>
>>>39613210
>That's about the same as mine, what is your feet alignment like? I get knee pain if my feet are pointing forward too much and hit a better depth the more my knees track outwards
Very outward, with outwardly tracking knees also. My stance is so open and wide that it looks and feels awkward. I end up good morning-ing babby weight. I really think it's an ankle issue so I'll ask the QTDDTOT again, has anyone ever increased their ankle mobility and/or have sources for me to read on the subject?

>>39612050
The equations for treadmills are not inaccurate at all...

However different companies adjust the equation so their product "burns the most calories"

>>39613303
increasing ankle mobility is literally a waste of time and effort

you may achieve like 5 degrees through hours and hours of stretching

just

buy

WL

shoes

How the fuck do I dance at a club/bar ?
I love going out, drinking shots and playing that secret/wish game but holy fuck am I a fucking retard when it comes to the dancing part, I just refuse and sit there looking like a retard and it just kills the night for me since I dont know how to dance outside grabbing the girl and doing the square but thats not meant to be done at clubs

>>39613303
I'm only mentioning everything else because it's rare that ankle mobility is a problem getting past parallel. It's only ever a problem in oly lifters.

I'm saying this having trained dozens of people and squatting myself with a previous torn Achilles tendon and poor ankle mobility.

The biggest factor in hitting depth is finding the 'groove' where your hip shape lets you sit deepest. Second to that is bar positioning for the best balance in that position.

>>39613316
Listen to the music and move in a way that is fun to experience the music with.

inb4 videogamereloadingsequence.gif

>>39613316

Don't dance to the music. Let the music move through you. Let it move you.

>>39613332
>>39613337
alright, basically get drunker and let it ride you

why is my deadlift so shit? I have only been at it for 4 months, but my squat has now surpassed my deadlift. I'm a bit of a lanky dude, can that be part od the problem? stuck at 80kg right now.

>5'10
>160 lbs
>Apparently %16 but I don't feel like it
Bulk or cut, also link me an actually reliable TDEE calc I get results any where in 2100-2700 range

>>39605538
you browse /r/kendricklamar?

I'm new to lifting. How do you cope with "bad" workout sessions? Those days where you're just not feeling it and you can't quite hit your usual numbers. I feel like weak garbage.

>>39614009
u put this mofo on https://www.youtube.com/watch?v=Y2R-CxZbLbs&ab_channel=EYE4DanceEvents

and it will be your best workout session

Did ab wheel 1 day and strained abs, took off for 3 weeks. Saw doctor, had ultrasound, no hernia.

Its 1 year later and the place where i had the strain feels like this wierd pressure that comes and goes. Its not really painful and theres no bulge, but it definitely feels odd. What do?

>>39613994
There is no reliable TDEE, you gotta adjust yourself

Do BMI ranges only apply to bodyfat weight rather than muscle weight (i.e. a BMI >25 isn't unhealthy if you have ~12% bodyfat)?

If so, is there an equivalent scale/range for the amount of muscle you can have?

>>39614009
There is always a reason why you had a bad sesh.
Sit down and ask why it happened.
Not enough sleep?
Ate too much/too little before hand?
Tired from previous exercises/ not enough rest?
etc
Figure out what was wrong and fix that and you should be fine.

How to get rid of stomach fat? I can pinch like 14mm but everywhere else it's like 8mm.

>>39613065
>>39613094
>>39613146
>>39613115
>>39613124
so, if my bf is 20% that means that theres 17.8kg of fat and 71.2kg of person and that i should aim to weight 80.9kg (12% bf),

BUT

if im 30% then theres 26.7kg of fat and 62.3kg of me and i should aim to be 70.79(12% bf)

is that about right?

>>39614254
Yeah kinda.

Just get some calipers and work it out properly. 3 pictures with a retarded filter make it difficult to guess and most people guess wildly wrong anyway

>>39614201
BMI is body mass index, so mass is not including fat vs muscle. To get Body fat % you can use calipers to pinch and measure, but thats not accurate either as fat can be stored differently on the body and you can get multiple answers from your body. There isnt a scale that can includes muscle, hence the HAES people claiming BMI is bad, which is it is but not for the reason they want it to be.
>>39614248
cut, spot reduction is myth.

>>39614304
>make it difficult to guess and most people guess wildly wrong anyway
i was under the impression there were some pecs under my tits, do you think theres lean mass under the fat?

>>39614354
Caliper measurements are within 3% of dunk tank bf measurements when done properly.

As long as they are done consistently calipers are perfectly fine for tracking bf% reduction.

>>39614400
Probably, what do you bench? If you've been working out then there'll be lean mass there.

>>39614413
>Probably, what do you bench?
the other day i did 70+bar for 8 reps. That is respectable, right? at least theres not much other people in my gym that lift that, but that could very well be because its a gym for pussyes

>>39614201
>BMI
that is absolute shit, seriously outdated way of measuring, avoid it at all costs

>>39613943
anyone?

>>39612386
>>39612689
THIS PLEASE PLEASE?!?!?!

>>39613233
>Being hungry is a sign you are burning fat. Drink some water, you'll get used to it.

lmao this broscience idiocy

>That's about the same as mine, what is your feet alignment like? I get knee pain if my feet are pointing forward too much and hit a better depth the more my knees track outwards

huurrr i do better with improper movements because of my compensations


literal. retard.

>>39614492
BMI has a very good correlation with death, youre fuckin retarded.

>>39614519
>BMI has a very good correlation with death
bmi is less acurate the more muscle mass you have. so is literally IRL confirmed for forever being absolutely useless for people who want to get fit

yeah sure, its useful for 60yo fat people who never touched a weight and want to see how close to death they are?

do you think thats what he was lookign for

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I plan on doing a cycle German Volume Training this winter break since I will be able to sleep and eat all day. I plan on packing 2 or 3kg in the 6 weeks the cycle lasts.

Any tips, suggestions, warnings?

>pic related: goal body

>>39614529
Except its not. This is a meme. The only people BMI does not work for are those who have experienced large amounts of muscle atrophy. Youre regurgitating idiocies that youve heard.

>>39614530
>Any tips, suggestions, warnings?
>>39614520
yeah, slow down and do something realistic

if youre already annoucning to everyone your "plans" to do a very intense effort, its a fairly good indicator that youre already plannign to drop it, seriously psychology student here, the minds of weak people are surprisingly easy to predict.

so my tip is forgety about your le ebin snowflake masterplan and just lift and eat right for a couple of years if you want to look good


you wont become the elite by pressing a button you have to earn it little kiddy boy

>>39614540
>Except its not. This is a meme
HAHAHAHA
ask any doctor you phhhhhhagot

>>39614548
No doctor will agree wit you idiot.

I work with doctors every day. I work conducting physiological assessments and studies.

MFW a neet idiot thinks he knows more than me. my sides

>>39614555
>No doctor will agree wit you idiot.

>already asked like 5 doctors all said the same

haha, its so good to be part of the master club of people with correct knowledge

i wonder who tricked you so bad into thinking something wrong. i cant stop laughing at how superior i am to you , you are nothing i could have anything you have, take away anything i want from you, your job your girl your stuff. youre the beta class of the universe.

i know you exist to make me feel good about myself, but damn, have some education and intelligence, it disgusts to know there are people like you

>>39614542
>seriously psychology student here
What a pretentious little fuck you are. I already did a 3 week cycle and surpassed every plateu but couldn't keep up with it due to exhaustation.

Keep jerking off with your BA

>>39614574
>you

>>39614555
http://www.health.harvard.edu/blog/how-useful-is-the-body-mass-index-bmi-201603309339

Nearly half of those considered overweight by BMI had a healthy “cardiometabolic profile,” including a normal blood pressure, cholesterol, and blood sugar.

About a third of people with normal BMI measures had an unhealthy cardiometabolic profile.


But hey, what does HARVARD know about medicine

>>39614578
>couldn't keep up with it due to exhaustation.
>Keep jerking off with your BA
hey, if youre gonna say my prediction isnt true then dont give concrete evidence, that i won so much over you.

you couldnt do it? then you did it wrong. that kind of excuse seeking is CLASSIC of your personality type.


i know you all like to think youre special snowflake machines. but bad news, the brain is a machine and a lot of smart scientists have been studying it. Also, simple personalities are predictable to almost a 95% certainty

>>39614500
>>39612386
>>39612689
STOP ARGUING ABO_UT FAGGY SHTI AND ANSWER MY QUESTIONNNN!!

>>39614610
It was physical exhaustation because I didn't have time to rest, I made it clear in the first post. You are either a troll or a very excited psychology sophomore.

I am a Med Student yet don't feel the need to tell everyone else what I study. I already went through Psychiatry & you're wrong, lmaoing at your life.

>>39614693
>I already went through Psychiatr
le ebin i did one class and i understand it all

haha. its gonna be great when trump doesnt let these fuckers from shit colleges practice. maybe MAYBE if youre good to me and apologize for your inferoirity ill give you a nice tip when you wash my car

Guys I am about 3 weeks into lifting and noticed some skin on my hand is getting harder. Sort of like a proto-callus, shaped like a line about 1 inch long. Is this the norm or do I have bad grip?

>>39614870
>Is this the norm or do I have bad grip?
it's the norm, you develop calluses when lifting

>>39614482
>70+bar for 8 reps
70kg just in case it isnt clear

>>39614482
It pushes my bf% estimate for you from 25% to maybe 30% to be honest. Just cut and run a decent program. No point worrying about where you end up since it's not something you can influence without starting the journey.

You include the bar in your number btw.

>>39615124
>It pushes my bf% estimate for you from 25% to maybe 30% to be honest
so that means i lift little and that i must have small pecs and the tits are just fat?

>>39614519
BMI is useful for tracking trend across large population samples. It's good for getting information about the average.

A lot of people slip through the cracks though. A lot of people who are skinny fat have high bf% but are normal BMI. A few athletic individuals have a high BMI but should be considered healthy by pretty much all other markers.

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>>39615148
Yeah, you're quite chubby.

Start cutting, keep lifting and see how ripped you can get.

>>39615171
>see how ripped you can get.
not very much according to what you say. If i have no muscle ill be auschwitz after i finish my cut i'll then have to add a bulk cut cycle

>>39615192
It's better to cut then bulk than vice versa. Healthier too.

>>39615211
i just want to know where im going, i thought i had at least enough muscle for an otter mode when my cut is over, apparently i was wrong, i guess we'll find out soon enough

>>39614635
There are several tests you can do to see if you have a herniated disk, google it. If you dont have a disk problem then start out low again and slowly add weight again.

>>39615224
You probably do have enough for otter mode. But to be fair otter mode is fuck all muscle..

>>39615287
>But to be fair otter mode is fuck all muscle.
yeah but i saw some skinny dudes that BARELY had any abs, like, asschwitz level of fat and stilll not a whole lot of definition

>>39615307
Just shitty genetics/a lot less muscle than you thought they had

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i have been searching like crazy.
what brand are these plates?

>>39613073
squat down and put a weight on top of your thighs (towards your knees). this weight will push your knees down and help improve your ankle dorsiflexion.

>>39614610
>not reading your own post
the not good part is in relation to cardiovascular health

However the comment suggest relation with mortality, which is very well documented.

see: Heymsfield,Cefalu JAMA, The Journal of the American Medical Association, Jan 2, 2013, Vol.309(1), p.87(2

Is it normal to feel horny as fuck after a leg workout? I never feel horny after I do arms.

>>39615722
Yes, the blood pumps down towards the region. I find its a more satisfying horniness than usual. I never get erections in public and the only time I ever did when walking around was when I did an intense leg workout and then made eye contact with a teenage girl at the food store. I felt such a primal fury in my loins and Im trying to get that pump again.

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>>39606667
>I'm still at 7 drinks a night

Sir. That's really friggen high. That means you should set a more realistic "zero drink" goal day. 2 weeks is not long enough for a taper. Work it to 4 weeks and slowly tamp it down. Otherwise you're gonna fail and lose a lot of progress there.

>>39607513
bumping this. I have the same problem. Formulas always make me fat and when I start lowering I don't see results unless I'm in the 1800 kcal range, which is dumb for a 6'0 adult male

>>39615769
Honestly just keep lowering calories until you've found the level you need to maintain weight loss.

Calculators can only do so much. The problem is more likely to be with how you count your calories though. Most likely you overestimate how much energy you use for exercise.

>>39615471
any1 pleS???

>>39615471
>>39615883
http://www.fitnesszone.com/product/usa-olympic-weight-plate-set-gray-o-255.html

>>39615471
>>39615883

I put the image into google images and, like always, it shows you everything you need to know. Including where to buy them. Please google next time.

https://strengthjunkies.com/collections/weight-plates

http://www.fitnessgiant.com/freeweights1.html#.WEcj5qIrLEY

http://www.hayneedle.com/sports-and-fitness/weight-plates_on-sale_list_187436_29191

>>39610979
theres no visible difference

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I know I'm still at novice level for pretty much everything, but should I consider the imbalances at this point in my programming?

what's the muscle on the back of your shoulder that gives it the rounded look and how do you work it?

My shoulder currently looks like it's bigger in the front than the back as if it "leans" forward.

>>39616134
The posterior (rear) delt. Generally you hit it with pulling movements (pullups and full ROM rows), but it can be isolated with shit like bent over reverse flyes
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearLateralRaise.html

>>39615971
no. just keep training everything

>>39616134
>>39616180
Wouldnt it be more likely to be Rhomboids or lower traps? Delt is on shoulder head, the rounded back is back muscles rather than shoulder muscle.

Are rest week a meme or could actually be useful?
I've been lifting 3x a week for a bit more than 3 months now and I got myself a knee bursitis last week.
Today I tried doing only upper body but as soon as I tried benching my elbow flared up and I felt like shit overall.
keep in mind I always do proper warmup/stretch before lifting.

Could a rest week be beneficial?

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>>39616223
Here is my current routine. I don't always hit the last 3 exercises every day (especially lately with my current schedule leaving me with kind of weird energy), but I'm trying to have accessories complement the main lifts' weak points.

Should I just keep it up as is?

>>39616252
Maybe. Perhaps I read "back of the shoulder" too literally.

If that is the case, though, most of what I said still applies with the pulling movements. Since the rhomboids and lower traps aren't exactly easy to isolate, however, it might also be good to focus on the negative reps of pushing movements like OHP since they're used for concentric stabilization

>>39616466
>Maybe. Perhaps I read "back of the shoulder" too literally.

>If that is the case, though, most of what I said still applies with the pulling movements.

Yeah i dont know if you are wrong Ive been trying to figure out lately. I do agree though that rows will hit both upper back region and rear delts so the nuance isnt that important, just row.

>>39616366
yeah it could

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>>39616252
>>39616466
>>39616528

I annotated the part I was referring to (the original question asker).

Looking at it again, it may be partially lagging traps to that give the illusion of weaker shoulders.

>>39616466
negatives are eccentric.

>>39616717
you've circled the rear delt.

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Hey /fit/ just started taking back seriously about 2 months ago. How am I doing go far? Am I still a back-let?

When does inner thigh fat tend to disappear?
My waist is thinning, I could probably fit size 34 pants but my thighs make it look like I am smuggling sausages.

Am I low test? I'm 20 and grow no facial hair, look young as fuck, make gains slowly and my voice never really got that deep. How do I fix this?

>>39616762
Depends on your genetics lad. Some people might lose fat there first some people might lose fat there last.

>>39616774
Shit. I 6'2, and 195lbs and the thickness on my inner thigh bothers me so fucking much. Can I book a summer vacation to Auschwitz?

>>39616741
>negatives are eccentric
Depends on the movement. Most pressing movements have a concentric negative and eccentric movement

>>39616808
No, not at all.

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Can someone tell me what muscle is stretched by doing this?
I got knee pain and both a xray and MRI showed nothing.
Tried various stuff with no success but doing this particular stretch I almost fainted.

>>39616822
where do you feel the stretch...

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Two questions for the lads

1. Aside from getting hungry and other psychological shit, does it matter if you eat all your calories for the day in one large meal versus several meals?

2. My main source of cardio is the stair machine. Does this work your core/abs as well as the legs?

>>39616822
try describing the pain

might just be something you have to stretch out slowly

i had a knee accident and couldnt use my left leg for about 2-3 months and my pt did exercises like that to stretch out the muscles and shit that hadnt been used to strengthen the knee. Hurt like hell but the pain slowly creeped away

>>39616841
1. not for weight change. but it's not good if you want to gain or keep as much muscle as possible.

2. yeah

>>39616822
Calf, legbicep/hamstring/glute.

Like the anon said, where you feel the stretch is where you are getting stretched.

>>39616829
>>39616842
>>39616868
I feel pain in the whole leg when doing this but the most under the knee, toward the calf.
I can do calf stretch without problem but with the leg raised in this position it hurts.

>>39616881
could be hamstrings tendon issue.

>>39616892
Ok I'll look into this.
Thanks

>>39616717
>>39616741
That is read delt. To get rounded back though you would need to work the back. So what you want is not a rounded back but cannonball shoulders.

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I understand CICO, but I eat a shitload of fruit. Am I going to end up gaining more fat and/or causing a significant insulin response and therefore causing more fat to be stored? I can easily eat 5 apples in a day, not counting the other fruit. Halp

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/fit/, what would you recommend when one hand is out of action?

I had an open dislocation on a finger; doctor/therapist has said no heavy lifting/gripping on the right for 6 weeks or grip will be permanentely fucked

Running is okay, swimming is not

my inguinal ligamemt hurts when going up stairs or when running (for three days now, but it's getting better), should i skip squats tomorrow or just power through it?

>>39617254
Eat a balanced diet.
>>39617287
Run then. Seems like all you can do. You will make it though just be patient.
>>39617414
Cant just say hip/pelvis? skip squats or do low weight and come back in 2-3 days if that goes well and hit it hard as normal.

My two legs differ a lot in terms of flexibility, probably from playing euroball for so long. I started stretching obviously, but can I still continue lifting even though I notice the more flexible side is clearly doing the most work?

>>39617287
listen to the doctor, and if youre on a cut a couple of weeks of heavy cardio could do wonders for you

I squeezed a big pimple on my dick and now its went septic looking, basically wat do?

>>you have to show your dick to a doctor, hell probably make a joke about it, but do you rather lose your dick?

>>39618131
i don't use it anyway

>>39617254
>i understand cico
>am i going to gain fat because of the kind of calories i consume opposed to the amoun?

are you sure you understand cico?

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I ate a lot today and yesterday. I didnt gain weight from yesterday but why would I get super hungry every so often? I do feel really good though, high energy and confidence is up, as is libido if that has anything to do with it.

>>39618356
looks very similar to my gf, hair included. damn life is good

>>39618374
Sounds good dude. Im happy for you.