QTDDTOTT

Madcow or PHUL? I prefer mainly Strength with a sprinkle of aesthetics.

I have wide hips and a wide iliac crest. I've been doing /fit/'s GSLP and it's making my hips wider by increasing the size of my glutes and other muscles in the area. How do I prevent this without reverting to a brosplit?

>>39704423
PHUL

>>39704587
Starting tomorrow then. Mind if I ask why PHUL is preferable?

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Rate my shake
Strawberry whey btw

>>39704309
You can warmup using the heater in your car. Use warmup sets as form/injury/mobility checks.

got a pimple thing on my lower back

how do i know if it's one of those cyst things?

>>39704612
You said you wanted aesthetics. PHUL gives more attention to upper body while letting you gain strength as well.

>>39704669
You can pop a pimple. Pimples are also red while cysts are just bumps under your skin. I have a cyst on my wrist and trust me it looks nothing like a pimple.

>>39704309

Is there any point in doing Pendley rows and bend over rows for the back, or do they overlap too much in terms of muscle group hit? I really enjoy both, and like to incorporate them on my pull day.

>>39704682
Perfect , thanks anon.

On pic related, is there anything I can/should add from an aesthetics standpoint? Does this routine fail to target any important muscles, should I add facepulls?

>>39704697
No reason to do them both in the same workout.

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>>39704733
forgot pic

want to diet for 30 days on 1500 calories a a day. Will this harm my health? I am 5'8 165 lbs

>>39704658
So I'm good to go with say 1 set at 65% working weight?

>>39704733
>>39704798

Yeah facepulls or rows in the same volume as bench. and I wouldn't do lateral raises as a beginner. Arnies are a safer exercise.

>>39704847
Take your vitamins.

>>39704854
You'll be fine. Just use it actively to check your body and form. Not just something to slap through as quick as possible.

>>39704876
any estimate on how much weight I can loose? 1500 cals is very low isn't it?

>>39704847
Not at all. Your BMR is like 1700 calories. TDEE maybe 2000. 1500 is nothing, but exactly where you want to be to lose a 1lb or 2lbs a week.
You could go as low as 1200 and be fine. I wouldn't advise that though.

Make sure half your diet is protein, include carbs so you don't feel like a god damned zombie.

>>39704856
Thanks, so when should I do the facepulls?

>>39704423
Please for all that is holy do not do Madcow. It's lower volume than SL which is for fucking beginners.

>>39704916
whenever you do OHP

>>39704697
It's completely fine to do both. The more volume the better. The back can take loads of it. I do 25-30 sets of rows a week.

>>39704892
Max rate of metabolic fat burn is 33cal/lb fat/day.

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>>39704309
Can i only eat my Basal metabolic rate to lose fat?
i would calculate it every morning and then eat it?
(with lots of protein and some fat of course)

how much can an average skinnyfat hope to get in noob gains?

>>39705145
about threefiddy

>>39704697
You are right, they overlap a lot. Why dont you choose a different row like db rows and do them together with pendlays, i think that way it works best, cuz 2 kinds of rows are fine as long as they differ quite a lot.

>>39704309
Hypothetical question. Does any of this indicate that I actually have somewhat good physique and genetic predisposition if I can effortlessly lift 5 times 250 lb DL as a complete DYEL on the first week of training?

>>39705153
pls

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Yo so i wanted to check something with you people, I'm currently on a cut and got a nutritional plan from a friend who is a personal trainer.

Now i think i should be on less calories but what do i know im fat, below is a run down:

Current weight: 154lb
23 F
Currently doing weight training 3 times a week and cardio.

Aiming for 1701kcal
Protein - 50% (205g)
Carbs - 25% (105g)
Fat - 25% (47.5g)

Should i decrease the cals?

>>39704309
What do you guys do to focus on the glutes/butt?
Ass to grass squats?

>>39705290
>>39705290
weight is meaningless without height

give up now you obviously won't make it

>>39705317
Calm your tits fag lord.

height is 170cm

>>39705145
depends a lot from person to person, don't focus on what numbers you SHOULD be getting, focus on the numbers you ARE getting

>>39705193
no, you could just be lucky and have overdeveloped muscles in a certain area

>>39705290
if you're active, dont reduce calories but reduce the freaking protein who the hell eats that much protein as a 154 lb FEMALE
up the fats a bit, 47 grams is too low, aim for 60-70

>>39705292
hip thrusts with the bar on ma dick

>>39705088
why calculate it every morning? this is the basics of a body recomp though, i would just cut

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Best exercises to correct my slouch? I try to maintain good posture but I think I'm just too weak to hold it

>>39705538
Work on your back. Adding lat pulldowns and bent over/upright rows a couple times a week did wonders for my posture

>>39705538
Make mental notes to keep your shoulders back more standing, walking, moving, sitting.

Pull ups, push ups, reverse bench press and reverse flys my friend.

Build those lats and smaller back muscles up.

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Do I have wide hips /fit/? Will bigger shoulders/lats save me?

>>39705603
Yes and yes

>>39705603
ur bodies fine the way it is

>>39705866
Dat you Mom?

>>39705866
Don't listen to this retard.
You can fix your body by getting a bigger chest and back, absolutely Your midsection looks pretty but your top half looks like a 12 year olds.

Don't settle for mediocrity.

>>39705538
face pulls, best exercise ever for posture

>>39705603
you actually don't, you just lack mass

Cab muscle imbalances in leg be fixed when I squat my posture is shit my left leg leans into my groin area and goes the same direction my right leg goes correctly

Been doing SL 5X5 when I started to feel a pain in my left leg/hip while doing squats. I started to do more stretches and warmups focused on my legs hips. I realised the pain is in my adductor so anything that works on mobility there.

The pain continued so I deloaded and instead of doing 5x5 I do 3x5 (The pain always comes by the 3rd set regardless of weight, before that is ok) and supplemented the extra sets with 10 reps on various leg machines.

Is this adequate? I don't want to stop doing squats but part of me thinks I should stop all together while I focus on it recovering/stretches

Hello /fit/ i have shoulder pains when pressing bench or overhead. It is not impingement. But it yust feels like a major muscle burn. What can i do to fix my shoulder pain in my pushing workouts.

So I'm lookin at starting PHUL but my only issue is that I do not want to add mass to my thighs. I'm no T. rex but proportionally they are as big as I'd like them to get for now. Can I replace the lower hypertrophy with cardio or something?

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>>39705538
Batwings.

>Lie face down in the bench
>Grab a dumbbell in each hand
>Pinch your shoulderblades together like a reverse fly

>>39706213
Yes.
>Toe up to a wall
>Spread your hands out like Jesus
>Squat down
The wall will provide feedback.

>>39706242
Use a massager ball. Try doing squats for 5-3-2.

>>39706264
Too much intensity. Try a different rep scheme.

>>39706270
You can, or you can just do legs in maintenance mode.

>>39706417
>Maintenance mode

What is this? Like do the exercises but don't add weight?

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9 months into the gym membership. These stretch marks won't get worse right?
Not that bothered about them right now, would just like to know what i'm in for.

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What are the best exercises for back that arent deadlifts?

>>39706417
Thank you does it take a few months for it to be corrected

>>39704309
Is there actual science behind the "its easier to build muscle on low bodyfat"? It sounds counterintuitive that the body wouldn't prioritize energy reserves when reserves are low.

>>39706687
>It sounds counterintuitive that the body wouldn't prioritize energy reserves when reserves are low.

what the fuck are you talking about? The body isn't using reserve energy when you're building muscle because you're eating more than you're burning.

It's "easier" to build muscle at lower bodyfats because since you can pack on more fat without it being obvious, aka a longer bulk cycle without getting fat.

why does it take 3 months for some people to lose 40 pounds and for others it could take half a year for 25 despite similar deficits? Are metabolisms not a meme?

>>39706607
they'll get worse if you get bigger

>>39706635
just do deadlifts but rows and back extensions with a plate

>>39706687
it has something to do with the hormones that fat tissue releases

>>39706740
people lie about how much they eat and work out, it's that simple

>>39706733
>what the fuck are you talking about?
Just take your time to read it, it is plently clear.

>>39706753
>people lie about how much they eat and work out, it's that simple

This. It's the most common reason for people losing weight "slowly" or not at all and the main reason for muh genetics arguments.

>>39706687
I'm just hypothesizing that it might be true since the glucose going into the muscles for replenishment comes straight from diet and doesn't have to rely on the metabolic breakdown of fat.

>>39704309
How much does exercise effect sex? Obviously more cardio/stamina makes you go longer, but does improved bloodflow effect dick size? Does working our increase or decrease sex drive?

>>39706607
You may or may not get more.
But they fade after a few months and aren't really noticeable. If you get jacked enough no one gives a fuck.
Get a tat if it really bothers you.

What should I do after SS for aesthetics? PPL?

>>39706635
Pendlays

>>39706917
PPLPPLX
For maximum aesthetics.

Whats the best method to fix shoulder impingement in the supraspinatus? Brace? Bands? Do acupuncture or chiropraction work?

>>39706810
I'm not talking about fatties though.

Like, the deficits you can take are between 500-750 calories, right? That's between 1 to 1.5 lbs of fat lost a week, roughly. And the whole idea that you thinner you get, the harder it is to lose weight.

I guess I just don't get the upper and lower limits of that range. When is it unsafe or unviable to lose 1.5 lbs vs 1 lb per week?

>>39704892
3500 weekly calorie deficit will give you a pound off a month, just dont go too far with the deficit otherwise your body will start to catabolize your muscle tissue.

>>39706898
honestly exercise lowered my sex drive I'm just too tired all the time to have sex with my gf

>>39706453
Deload 20% and just use that weight until it feels easy. Then add 5lbs.

>>39706980
*pound off a week.

>>39706960
>When is it unsafe or unviable to lose 1.5 lbs vs 1 lb per week?
Depends what you mean by unsafe.
It wont kill you if you eat right and workout a lot.

>>39706988
Ah, thank you anon

>>39706999
Let's say you've got a few guys who have bodyfat percentages of 30%, 20%, 15% and 10% respectively. Could all of them realistically lose weight at the same time with the same deficits? I ask because I seem to plateau with a 750 deficit much faster than I do with a 500 calories deficit.

>>39706960
A 500 deficit from your bmr is safe. The "thinner-harder" part is because as you lose weight your bmr drops as well, and you have to re-calculate for that. I'd recommend a nutritionist, they're quite helpful for that part.

>>39707022
>Could all of them realistically lose weight at the same time with the same deficits?
Goddammit.

Could all of them realistically lose weight at the same RATE, not time.

>>39707027
BMR, not TDEE?

>>39706994
Thank you, totally missed that haha.

>>39707031
>BMR
Yessir

>>39707022
They'll all have a different metabolism, daily life, diet, workout routine, and so on.

There is no 100% guarantee "this is how it is" except calories in calories out.

>>39706940
>PPLPPLX
More info?

>>39707050
It's PPL except six days a week with one rest day.

>>39704309

I just cooked my first soy minced "meat", and I was wondering how does frying affects a food's proteins and calories? Also any ideas on how to dry the oil off?

>>39706952
Rest and anti-inflammatories

>>39707112
NSAIDs? I do take fish oils. And dude I rested for 8 months and lost all gains, the fucker comes back every time I start up again.

Is fasted walking a meme? What is a good source to learn more about it?

>>39707168
you're probably just genetically rekt then by the opening the supraspinatus passes through
I'd check your form and do more face pulls

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I was overhead pressing today, took a deep breath and pressed up and felt a pop in my lower left rib cage. It doesn't hurt very much but i can feel it, any insight on this?

>>39707224
Sounds like you popped a rib out of place, though it didn't hurt you much. Weird. Anyway there are stretches to pop ribs back into place, but if this is the problem then it might get recurring.

I return once again /fit/izens to ask for your help, as my journey is still young, but has become frought with inconveniance.

I've come home from Uni to my village. The only problem is, I live in the middle of fucking nowhere. To put it in perspective, the nearest shop is a farm shop and its a two and a half hour walk there. The nearest gym is a 5 minute drive, but its £45 and I just don't have the money. All I have access to right now is 2 dumbells that are 10kg each in weight, which is nothing really.
How do I keep carrying on lifting? If I just do dumbell exercises till fail will that still do the trick, or do I NEED to be increasing weights? Does anyone else have a similar problem and can offer advice? I'm home for three weeks and I really don't want to stop lifting. Any sort of help would be appreciated.

>>39707255
does it mean my form was bad?

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>>39707270

What are the intermediate programs to move onto after SS? I want to focus on power/athletic development mostly.

Thanks

so today was a long and shitty day

first sleep deprivation with less than 5 h of sleep

then no drinking and eating till late in the evening except for a bit of cereal

now an hour ago I have eaten and drank about 1l of water but I feel even worse now. headache, kinda like vomiting. worst of all today I couldnt even work out. what do?

>>39707461
http://www.rohitnair.net/pp/
>>39707476
Pain killer, meal, sleep. Do you really need to ask such a dumb question?

>>39707476
Make sure to assign your chakras properly when you sleep.
Lay on your back, arms akimbo and legs slightly apart.
If you need to, lightly pull your bumcheeks apart, this will help and bad karma you've accumulated ease out.
Return of your alarm if you can.
Sleep well

I'm at day 5 of my SS routine, never worked out before this. Is it normal that I can't finish the full 3 sets of OHP by now? My arms have never exercised in my life, so it kind of makes sense, but I manage to add weight to squats and deadlift every workout. Bench and OHP are very difficult for me with just the bar.

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Being a newfag, I legit don't get the "sips" meme here. Anyone want to give me some context?

>>39707808
>Bench and OHP are very difficult for me with just the bar.
Are you a male? If you can't do the bar I suggest eating some food man.

>>39707808
No its not normal unless you're a very small girl to get stuck on the bar. Eat more if gaining weight, eat more protein if losing weight, and fix your form
Here are two videos:
http://youtu.be/tMAiNQJ6FPc
http://youtu.be/RdWO6JRrjq4

If you care about this as a long term endeavor you'll be able to watch these and pay attention. Start recording your lifts and analyzing them afterwards.

is it possible to have a torn rotator cuff in both shoulders and also not feel any pain when you do things like shoudler press?

this may sound retarded but my shoulders are super stiff and i cant lift very heavy weight laterally.

>>39707864
I'd be very skeptical if someone claimed to have a torn rotator cuff without any pain

>>39707819
it's a forced meme. There is no context.

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>>39707908
Do you notice anything weird with my arm. I've been lifting for a year but I don't feel I've gained anything in the past 6 months and my weights can't increase either

>>39704309
How many different exercises is too many for a session? e.g. is 6 exercises too much for one muscle group if I do 3 sets of each etc

>>39707998
Looks like you've got hulking forearms but triceps are lagging behind, which throws your proportions off. Just hit triceps hard enough for them to catch up and you should be ok.

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>>39707833
>>39707839
I am male. I forgot to mention I'm Auschwitz mode. Here's my arm for reference. I eat until I feel full normally but I generally don't gain weight. Note that I have spent my entire life doing no exercise aside from soccer when I was a kid.

any germans here?

Wie kann ich

>excuse me, are you using this machine?
>how many sets do you have left?
>do you mind if we take turns?

auf Deutsch sagen? Danke schön.

>>39708229
you don't look auschwitz mode, just skinny.

> I eat until I feel full normally
"full" is not a unit of measurement. Give your stats for a TDEE estimate: Height/Weight

>>39708256
5'10"
Last time I used the scale that could be broken, 126 lbs.

Most recent stats:
OHP: 45 lbs 2x5
Bench: 45 lbs 3x5
Squat: 135 lbs 3x5
Deadlift: 125 lbs 1x5

>>39708328
those stats are pretty bad and full evidence you aren't eating enough, and your deadlift should be much heavier than your squat.

According to a TDEE calculator your estimated daily output is about 1900 calories. After factoring exercise, you want to be eating 500 calories more than that. I'd guess you burn maybe 100 calories at the gym, so I'd try and aim for 2500 calories a day and 100g of protein.

>>39708359
I've been eating around 2200 calories a day according to MyFitnessPal, but I'll try to eat 300 more. It's difficult eating a surplus since I rely on my parents for food as I'm not out of the house yet. Also, my pantry is mostly full of garbage that I don't eat. I normally hit my protein and fat macros, sometimes even going way over the goal, but consistently miss my carbohydrate macro. Unless I eat only bananas it will be difficult to get that to where it should be.

>>39708494
have you been weighing your food?

>I normally hit my protein and fat macros, sometimes even going way over the goal, but consistently miss my carbohydrate macro.
what the hell are you eating?

>>39708328
lol im 120lbs and can bench almost triple that, but you can squat double what i can squat. work on ur chest bro.

>>39708552
I don't own a food scale.
Breakfast is normally scrambled eggs, sometimes with sausages mixed in. For lunch I usually have a sandwich using cheddar cheese and 3 slices of either turkey or ham on 12 grain Orowheat bread. Dinner is whatever is put in front of me. Tonight I had salmon, red potatoes, and Brussels sprouts.

>>39708590
I forgot to mention I also eat bananas and KIND bars as snacks. On this diet I normally go way over my sodium goal as well, sometimes going 1000mg over.

>>39708590
>>39708601
>I don't own a food scale.
buy one. They're dirt cheap and is the only accurate way to track what you eat.

Sodium doesn't matter that much. It'll cause water retention but I don't know how old you are but you should start buying at least some of your own food. If you don't have a job, try and get one after the holidays.

Here are some cheap long-lasting and nutritious foods you should take advantage of:
>Chicken
>Nuts (cashews in-particular)
>Tuna (60 cents a can baby)
>oats
>lentils
>oils
>milk

I still doubt that you're missing your carb macros and believe that you've probably just got some incorrect values somewhere. Fruit in-itself is extremely light in calories and are mostly just carbs and sugar. I wouldn't recommend it outside of being a tasty snack. Nuts are something to invest in.

>>39708590
You don't need to buy a food scale lmao

But you do need to eat a lot more than what you're currently eating

Easiest thing would be to start drinking a bunch of milk everyday. Or eat 2 sandwiches instead of one. Better yet do both those things

>>39707461
PHUL

>>39708673
>lel you don't need to count your calories when he very obviously is underestimating how much he's intaking

Anyone who isn't seeing progression should buy a food scale. Hell, I'd say that most anyone should buy a food scale. They're very useful.

>>39705538
you wanna work on the rhomboids
lie face down with very light dumbells and do 10-15 reps of reverse flyes. they should be in the shape of T's Y's and I's (your arms in comparison to the body)
do 2-3 sets of each if possible
doing them without weight is fine too, you really don't need much to get a good burn
i'm in pt and to correct form you need light weight high rep and on top of that consciously correct yourself throughout the day when you notice you're slouching

I've bulked too hard, went from 78kg to 92kg over five months. My lifts are consistently going up, and I want to bulk until March then cut. However, I think I'll have to cut for a couple of months at least. Would I still lose a decent about of cut doing bulk/cut cycles until March?

Or should I say fuck it and keep gaining until March?
6'1
SQ 110
Dead 130
Bench 62.5
OHP 45
Row 62.5
Don't do dips/chins

>>39708747
It depends on where you want to be and when. To lose minimal muscle you want to be losing about 1 lb/week so you have to set a date when you want to be whatever bodyfat percentage. THen find out how many weeks it would take to get there and figure out your schedule from that point onwards.

>>39704309
my elbow has been feeling weird for a while now, i've been lifting for 6 months and my right elbow when I do curls or ohp or even flex my elbow feels like it's about to pop in but it doesn't, anyone experience this? Is there a reason for it? Is there a way to fix it? It's beginning to happen in my left arm to a lesser extent as well.

>>39708773
I'm currently at my 'ideal' weight but I have always had poor fat distribution (moobs not gyno). Am I guessing I should keep bulking then cut until I'm back to 90?

But I've read online that mini bulk/cut cycles are very efficient. Considering I'm at my ideal weight, this should be the best plan right?

I'm still progressing on SL I want to use all the noob gain before starting phul, so I have some muscle to cut to.

>>39708810
fat is fat, there's no such thing as having moobs while being thin. If you feel you've packed too much on, cut. Your gains will not disappear, just lessen. It's part of the process.

>>39708822
OK ill try a cut this month and see how it goes.

>>39706635
weighted hypers

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Back+bis
Chest+shoulders+tris

vs.

Back+tris
Chest+shoulders+bis

?

Work the muscle to failure when already warmed up and somewhat tired or put some real weight on it when relatively fresh?

>>39707998
Yeah definitely more tricep work. If that's a years progress you are lagging badly, triceps usually advance much faster than biceps. Try overhead cable extensions.

How long should I spend on SS before moving on to a PPL/making my own routine?
Skelly 6 foot 70kg/155lb, 24yo
How do I know when noob gains have stopped

Also how do I transition from smith bench to free bench? What should I look out for to make sure im doing it right? I started on smith but wanna change to free

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>>39709749
>How long should I spend on SS before moving on to a PPL/making my own routine?
pic related

>Also how do I transition from smith bench to free bench?
you do it. You don't transition, you just stop doing smith and start doing free weights.

https://stronglifts.com/bench-press/

>>39709756
Great, thank you

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What exercise should I do to replace OHP for traps? (injury, can't press overhead)

I'm already doing front raise and lateral raise for shoulders

>>39705145
1lb of muscle growth every month for like a year if diet's on point

>>39710023
Shrugs

>>39709749
Around 3-6 months.

>>39710023
deadlifts, rack pulls and/or static holds, shrugs. the old diddly -> shrug X times -> static hold makes it fun

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Why do I get pain in my left forearm when doing curls? Only happens on dumbbell and barbell curls, not hammer or preacher.
It happens during the motion as shown in the picture, from the bottom of the motion to the top, that's when I get the pain.
Doesn't happen with any other lift and I find it weird that it's only my left forearm, pls help

>>39709616
>>39709616
First one

You don't/shouldn't work to failure on every lift you do, that's asking for injuries to happen.
It varies on the lift really, you can do 5/3/1 for the big lifts (squat, deads and bench) and increase weight with each set but I wouldn't recommend going to failure on any of those personally, maybe bench but safer not to risk it.

I quit lifting 8 months ago and lost a cobsideable amount of strength for example I benched 5x5 85 kg and now after 2 weeks of working out again it's only 50 kg 5x5.
Are there any specific supplements/foods (except for bcaa's) that help with with muscle memory. And are there any specific routines or range of reps/sets that get you to the level you were before really fast?
Just read that muscle memory is a real thing, both in attaining strength and mass. When I lifted it took me almost 9 months to get from the strength level I am now to the level I was at the end.
Also shoUld I increase kcal and protein intake even more than people that didn't lift before. Since muscle memory is a but like taking roids and it should take cobsiderably less time to get to the level I used to be.
Thanks in advance.

Opinions on candito's linear program? Im a beginner who started failing a lot after 6 months but didnt reach 1234. My main concerns are about the 2 sets of deadlift (6x2 instead of 5x1) and the OHP being minimal/absent

>>39710096
Is it an ache or pain? The muscle there is the brachioradialis and helps during curls. If this muscle is significantly weaker than your others, it'll be achy from training it. If it's actual pain it might be some elbow impingement or something.

>>39710477
I did CLP for a few months. The 2x heavy/ 2x light day setup sucks. Doing 1 heavy lift (OHP/Bench/Squat/Dead) per day with lighter accessories afterwards is better.

531 in a Linear Progression variation is better imo.

>>39710210
>Are there any specific supplements/foods (except for bcaa's) that help with with muscle memory.
Not really
>And are there any specific routines or range of reps/sets that get you to the level you were before really fast?
Simply progress faster. Instead of going up 5lbs per workout, go up 10-20lbs. There are also some progression schemes where the weight increase is dependent on your performance on an AMRAP set.

>>39710554
Will look up what 5/3/1 means. Thanks for the tip and sorry about my newfagness

>>39710589
look for 2 suns 531 LP (you'll find mostly leddit threads)

>>39710512
Definitely pain, what can I do about it?

>>39708254
Entschuldigung, nutzen Sie diese Maschine?
Wie viele sets machen Sie noch?

Können wir uns abwechseln

U welcome

>>39708254
>>39710674
wrong

>Maalesef, bu makineyi kullanmak?
>Size daha fazla Kaç setleri yapacak?
>Biz sırayla alabilir miyim?

>>39710691
or

>Ey alda bis du hier dran?
>Was musst do noch alda?
>Lass ma abwechseln digga

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Hey /fit/.

I just started Greyskull LP this week, just using an empty Olympic barbell/dumbbell for the AxBxCxx workouts this week to familiarise myself with the motions before I start putting weights on (plus it's actually been tough just without weights at the start, very out of shape from being NEET for 1.5 years).

The only lasting soreness I'm feeling is in the area pictures, from squats. After doing the first set of squats this week in A the soreness was there the day after, and no squats in B, then squats again today in C and the soreness was still there, it was the only workout all week that still felt raw.

Is this normal? It's not excruciating pain or anything, just mild discomfort when going to sit/stand or moving up/down stairs, but seeing as it's the only real residual 'pain' I'm feeling from any of the workouts this week I wonder if maybe I did something obviously wrong.

I'm 5"8, 71.5kg if it matters.

when are you supposed to take in your zma?

>>39710588
Thanks I'll look into the AMRAP schedules.

>>39710943
adding to that, are you really supposed to not eat dairy products with your zma?

The only bit of fat I have is a protruding gut. Should I eat as I do over christmas then cut come January, finally slowbulking to improve my lifts?

>>39710981
30 mins before bed.

No dairy, calcium and magnesium compete for absorption which wouldn't be much of an issue in a normal diet but for supplementation it's best not to have them at the same time.

>>39707970
So is sugar free Monster actively bad for you, or is it acceptable?

Is HIIT a meme or is it actually effective

>>39710995
Anyone?

is there a substitute for Hammer strength chest press cause my gym don't have any and i'd like to start PHAT
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

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I'll be short.

need to strenght wrists. how do I train them.

thanks.

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Should i cut or bulk? I've literally been lifting 2 weeks now.

>>39711917
Farmers walks
Dead lifts
Heavy holds

Where should the bar touch when a female is benching? Right across the tiddy? Only answer I've found through google is "across the nips" and wanted to confirm.

>>39712097
bulk. You've not got any muscle mass worth cutting to

>>39712113
How many calories about? 2700? How many meals? 66kg 180cm

If you masturbate but get interrupted and do it again in 2 hours do u start where u left off so do you come faster?

I've been dieting for 3 months now, but I haven't weighed myself in that amount of time as well.

What should I expect?

I've estimated I should have lost around 1 lb each week at the least, which would put me at ~15 pounds lost, I think I was about 235 at my last weigh in.

I'm hoping I'm almost to my first goal of getting to 200~

I think I'll weigh myself this evening, I've got to go shopping for the weekend anyway.

I'm hype. I might now eat the rest of the day.

>>39712144
Nope fresh start id say

>>39712125
I dunno, google a BMR calculator and work it out as you go along. See how quickly youa re gaining weight over a few weeks and then adjust from there. Measure you bf% and avoid going to far above 17% as you go.

Use some intuition. I reckon bulk about 400 calories a week above your BMR and see how progress is.

>>39712111
Depends where your nips are. If you bench with a decent arch you should bench to just below the apex of the arch, usually this is just above the bottom of the sternum.

>>39712148
You're a fucking idiot. Weight yourself every day at the same time and track a moving average of your weight to see how you are progressing.

How the fuck do you expect to lose weight and adjust your calorie intake if you aren't monitoring progress. It's like putting random weight on the bar for a programming block and then taking a random attempt at a 1RM,

You're fucking stupid you fat fuck.

>>39712184
I've been estimating my weight decreasing my caloric intake each month, so at the least I'm still losing weight, but even more weight.

I don't own a scale, I've been broke. I'm buying one today shit, nigga.

If I say I'm lighter than I am, and still stay in my calorie goal, I'm losing even more weight.

>>39710867
You mentioned you're a recovering NEET just getting into fitness so I'll be nice and won't berate you for not being familiar with DOMS. You're not injured or anything, your muscles just aren't used to this much work. It'll stop happening over time. Best thing to do is continue with your workouts and roll out the soreness with a foam roller if you have one or a tennis ball if you don't.

>>39712099

thanks, the thing I don't understand is how to train basically tendons and bone, for your post it seems to focus on the forearm muscles. so, train the forearme muscles, gain wrist strenght, is this right?

>>39712184
So nips or possibly a bit lower depending on arch?

>>39712205
Estimating is not accurate, that's why it's called an estimation. Your activity levels vary and the caloric availability of the food you buy isn't always correct.

The only way to actually know if you are losing weight and if you are eating the correct calories is to measure it. TDEE calculations are notoriously inaccurate. Trial and error is the only way to be completely sure.

>>39712218
Tendons and bone will thicken over very long periods of time in response to training stimulus and a good diet. There isn't really anything you can do to speed it up (except some steroids and HGH)

>>39712227
Yes, the bar path should be up and slightly back when you are pressing so don't worry about your bar path being completely vertical.

>>39712270

I'll take care, go slowly and stretch. thakns.

>>39712270
I put no activity, lowered my weight, and set the weight loss goal for a .5/lb a week, and was always under that limit by 500-1000 calories.

So, I think I was able to estimate in a pretty accurate way to still be losing weight, even without an actual scale. But, I guess I'll find out tonight.

>>39712184
Calculated it, says my BMR is around 1746 calories / day

>>39704309
What are the unspoken social rules of dancing at the club? When a girl grinds on me, am I supposed to get an erection, or control it?

>>39712309
Find out tonight how accurate you are with your guesses then.Good luck with it!

Don't reward yourself with food. Such an emotional attachment to it is what causes obesity in the first place.

>>39712326
Yeah, that's how I gained my weight back the first time. This is a second attempt.

First time around, I got a GF and got super comfy 'cause I could dish out pullups, and run a mile. Then I started eating candy bars for rewards, and stopped doing all activity except lazy sex.

This time around I ain't falling for that GF meme.

>>39712270
I knew the bar path should be angled but wasn't sure how steep to make it. Thanks!

>>39712345
At least you know what you did wrong. Stick at it!

>>39712347
read this (or just look at the pictures):
http://strengtheory.com/bench-press-bar-path/

First week back in serious exercise after stalling around for a spell in fuck-around-itis/i-dont-wanna land.

My first workout this week was pretty intense, and now I am set with DOMS. Today is another day that I am scheduled to work out. I know the DOMS is going to prevent me from performing with any degree of respectability. Would it be better to try my workout anyway, accepting my limits and try to hit every set or just skip it today while my body recovers? Would exercising in this condition be akin to overtraining my body at this point? I heard that pylometric power is an indicator of overtraining. I can probably jump about six inches off the ground right now.

Wondering if I should get back into lifting with a PPL routine or just start with a basic 5x5. I have an okayish base already but I don't want to fuck up going straight into six days a week. Should I be getting more rest or just go full force is what I'm asking

>>39712617

No one knows your body. I had to learn that three lift days and three sprint days were too much for me by doing it and seeing the early stages of pain and overtraining.

Do the routine that you want to do, and see how your body responds to it.

>>39712425
DOMS goes away when you work out. You won't be overtraining. Overtraining is a pretty serious condition that occurs over months of poor recovery from accumulated fatigue.

Stop making excuses for yourself not to work out.

>>39712617
How long have you been away from lifting? I'd recommend a linear progression program to begin with if it's been over a few months and have a look for a intermediate program to do after at most 6 weeks.

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Anyone crack this part of their chest when cold stretching after waking up or etc?

>>39712321
Semi chub

>>39712321

A lot of grinding is basically dry-humping. Full mast and full sails ahead!

>>39712701
Yeah. It's just expansion of the cartilage.

>>39712645
It's been around two and a half years. So, linear PPL for around six or so weeks and then move to something like 5/3/1?

>>39712743
That would be my advice. Are you able to hit PPL twice in a week (six sessions) or only going to the gym 3 times?

>>39712738
Didn't happen before I started lifting.

>>39712754
Everything is tight now. It usually happens to me if I have to sleep confined.

>>39712752
going to see where I'm at after the first three days and go from there. Gonna try for the full six day cycle. I'm sure I can hit six days but I'm just worried about doms being away for so long

>>39712825
DOMS goes away quicker with higher frequency in the first week.

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when is the right time to stop training with a strength program if you dont care about strength at all? people have told me I need to build a strength foundation before I could train for aesthetics and I get that, but when do I switch? I am at lmao2pl8 for squat and deadlift, 1pl8 for bench and ohp and rows, is this enough?

>>39712880
>>39712880
>I am at lmao2pl8 for squat and deadlift
>is this enough

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Are sqmize bars good?
Their bars are half the price of rogue bars and it's the only oly stuff i can find on amazon.

>>39712897
>reading comprehension
>you

I do not care about strength, I just want to look nice.

Is using your phone in the gym really frowned upon? What are you supposed to do in between sets/exercises?

>>39713023
drink water or leave

>>39712987
I can read m8. 2pl8 isn't any more of a strength base for bodybuilding than a pile of cement is for building a house.

Hey guys, I guess (and hope) my case if fairly common.

I'm away from my gym for alms a month because of the Christmas holidays, can someone point me towards a good program that you can do at home without any equipment just to stay in shape, so that I don't lose too much progress.

Thanks!

>>39713068
You could have explained my friend, no hard feelings though. When do you think I should switch? Cheers.

What's the ideal daily dose of l-citruline or l-arginine if I want to take it purely to increase my levels of vascularity?

I'm 24 and 200lbs if that's something you wanted to know.

>>39711279
It's artificial sweetener which has mixed views on whether its better or worse than plain cane sugar.

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I want to get back to lifting
Pls rate this:

Monday
> Press / Bench
> Squat
> Chin-ups
> * Rows
> * Facepulls

Wednesday
> Bench / Press
> Deadlift
> Rows
> * Triceps extensions
> * Light Press / CG Bench

Friday
> Press / Bench
> Squat
> RDL
> Chin-ups
> * Rows
> * Curls

Non * exercises are 3x5+, just like greyskull LP.
* exercises are for volume, 3x8-12)

>>39712880
Training for strength and training for aesthetics thing is kind of a meme.

Both are training for hypertrophy to some extent which is pretty much the same for everyone, the more muscle you have the stronger you can potentially be and the more muscle you have the more aesthetic you are. To achieve this you get lots of volume with 70% of your 1RM and use periodisation to manager recovery and long term progress. Additional volume is acquired using accessories to your compound movements and then isolations to hit weak points. The result of this is the requirement to train with steadily heavier weights in order to accumulate work out volume effectively.

The difference comes with how you achieve your secondary goals. For 'Strength' training you need to get good at hitting a one rep max. This is a skill, you need to train yourself to utilise your muscles efficiently at high weights.

For 'aesthetics' training the secondary goal is about recognising weak points in your physique and training in ways which allow you to accumulate volume and recover enough without fluctuating your body fat too much.

>>39713264
Looks good, how are you planning to progress the weights and deal with stalling?

>>39713099
http://scoobysworkshop.com/resistance-bands/
>but I said no equipment
don't be a faggot

>>39712880
When you start stalling all over the place. That's when your CNS has caught up to your muscular strength and you'll start building muscle, not just learning how to lift heavy things. Depending on your level of fitness, that occurs 6~24 weeks in. Usually around 3 months.

>>39713390
Nice. Linear proress for 2-3 months then hopping on 5/3/1...

>>39704309
how do you guys progress with deadlifts without killing your back?

>>39713264
for me this would be too much volume but I guess you have to try it and then adjust

anyway, rule of thumb: bench presses and presses are enough for triceps, rows and chinups are not enough for biceps
so do far more curls than triceps extensions

>>39713433
so you're rounding your lower back when using heavier weights?

>>39713443
yes, I try to keep my form but it's getting harder. I plan on increasing my reps for the current weight frist (110kg) from 5 to 10 or so before progressing anymore.

>>39713405
http://www.allthingsgym.com/convict-conditioning-exercises-image/

>>39713433
Watch this: https://www.youtube.com/watch?v=jEy_czb3RKA

>>39713435
I've comeback this week with this routine, and so far it's good, it's actually less volume than I used to do.

I'll give a thought on that. Maybe I should throw some curls superset on monday, let's see..

>>39713448
>don't lift with your ego
>no belt
>correct starting position (''squiiiize your chest up'')

reason: your hip flexors are too weak so your lower back has to do the lifting. this leads to a stronger lower back which makes it worse

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>>39713458
sounds great. maybe you want to consider this as well.

>>39704309
is sushi bad to eat?
is it high in calories?

ate sushi for the second time of my life, its been 7 hours and im still full from the amount I ate
fucking loved it but kinda worried if its filled with bacteria and parasites and shit, took a 2h nap and my head fucking hurts but it might be just coincidence

>>39713503
How does it feel going through life knowing even the dumbest nigger is smarter than you?

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>>39713535
too much volume? maybe going for a movie night instead?

>>39713491
>>don't lift with your ego
I try not to
>>no belt
I don't use stuff like that desu
>>correct starting position (''squiiiize your chest up'')
you mean shoulders back and chest out?

>>39713465
I'll keep that vid in mind. I think I'll switch back to a slightly lower weight and keep doing what he says for a few weeks.

>>39713600
when muscles are lenghtened, they are stronger. like I said you want your hip flexors to be strong so in the starting position you must feel a stretch in your glutes and hamstrings. the starting position should be therefore uncomfortable but of course not painful

>>39713369
Thanks m8, I understand the bond between strength and aesthetics, but the question remains as when to change your program from a mostly stregth based one to one with more focus on looks. I guess you're saying there is no distingtive strength goal as a rule of thumb? I'm currently on greyskull lp and liking that it covers both aspects pretty well but still.

>>39713428
Aren't you supposed to break through those stalls?

>>39713563
Why don't you explain to the class what makes those bad workouts?

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>>39713646
they are not bad, I am not being sarcastic here really. you can even train biceps solely with bodyweight: leg curls!

>>39713638
>Aren't you supposed to break through those stalls?

Yes. But, those stalls are telling you something. Namely, you're lifting heavy enough to grow muscles. Prior to that, your CNS is learning to lift heavy things. You can't lift heavy enough to stimulate muscle growth until you've burned out those noob strength gains.

>>39713668
That one actually isn't horrible.

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>>39704309

So this is a big QTDDTOT

Been working to get in shape for a long time.
Am 6'2-3'
2014 was 265lb
2015 was 245lb (see pic related)
Now am 225lb (see pic related)

For the past 6 months or so I have been doing this program that I basically made up for myself as I realized I was stalling out at 245lb.

Day 1
> squat warm ups and jump rope to get loose
> 5x5 squat at highest possible weight (right now, 270lb)
> 3x10 squat at 135 cool down

> 3x10 increasing weight lat pull downs, wide grip (155, 170, 185)
> 3x5 pull ups, wide grip

> 10,8,6 reps of increasing weight bench press (225, 245, 265)
> depending on how I feel, 50-100 push ups


Day 2
> 4x10 overhead press increasing weight (just 45 bar, 65, 75, 85)
> shrugs however they feel

> 4x8 hammer curl
> 3x5 preacher curl
> burnout set dumbell curls with light weight

No real rest days, though my Day 2 is much lighter. Post workout I take protein and fish oil. I often take C4 preworkout because I dig the jitters.

What am I missing?
What else should I be doing?
Do I need to be focusing on gains vs cuts?
General Critique and calling me shit?

>>39713697
Go around your shoulder girdle with equal volume. Push/pull horizontally and vertically.

>>39713697
you're still fat, keep losing weight
no deadlifts? wtf
pretty strong bench, brah
in general I'd say orient yourself more at intermediate routines like texas method, candito 6 week or 5/3/1
lifting everyday is not optimal for recovery

>>39713669
Oh I get it now, thanks.

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>>39713697
do SS, take off squat from day A(when you diddlylift) and add acessories

my routine is basically this and worked/is working(finishing my cut) like a charm
I also edited out the squats due to my naturally strong legs and because I do boxing as well so cant do much volume nor acessories, sometimes I even skip lateral raises and tri work to not affect boxing

3x5 for compounds, 3x10 rest

A
Bench
Deadlift
Pulll-Ups
Inc DBB Bench
Some variation of curl
Hanging Leg Raises

B
Squat
OHP
BB Rows
Weighted Dips
Lateral Raises
some tricep exercise
Hanging Leg Raises

pic related.

>>39713774
links to these things specifically or should I just google? (texas, candito?)
Also yeah, always had pretty high bench. I think it may have to do with slightly shorter arms than my height should have.

For reference:
> ruptured discs in my back and was semi-paralyzed for a while
> got fat
> never did anything to reverse it once I was fine again

Frankly afraid of deadlifts for the back issue, but that may be stupid.

>>39713792
Also have 5 screws holding in my left shoulder from an 85% labrum tear, so afraid on inc dbb press, but otherwise I dig it

if i'm a beginner who has never lifted before and just started a couple weeks ago, how much weight should i be lifting?

squat 115lb
bench 95lb
deadlift 135lb
ohp 65lb
rows 75lb

my numbers are low as shit but i'm also trying not to accidentally kill myself while i'm still new at this. should i be pushing harder?

>>39713824
add 5 pounds to each lift every session until you can't finish a 3x5. Then do that until you succeed and increase again

>>39713822
just adapt it to yourself, a good diet, heavy compounds and then acessories where you feel you lack muscle is all you need

then there's Texas Method and Madcow but that isnt really a routine, its something a bit different

>>39713822
for texas method and more information about programming read 'practical programming'. you can download it for free from powerliftinggeneral.com
tm is just a basic structure: stressing your muscles at the beginning of the week, confuse your muscles at the end of the week. works for years

do I need to do specific "diets" or shit like caffeine and yohimbine fasted before cardio to shred that stubborn fat or can I just keep eating at a deficit and have the same effect?

asking this since I kinda read stubborn fat by lyte

>>39713822
>>39713873
and about deadlifts: just do sets of 10 with good form.
my doctor is a huge gains goblin (squats are bad for your knees, don't lift heavy) but even he recommends deadlifts for back health

>>39713874
there's no such thing as stubborn fat, it's a wives tale.

fat is fat and losing weight will make it go away.

>>39713824
Those numbers are fine. Keep it up

>>39713890
good to hear this, I already know the eat below tdee = lose fat but then there's this shit and how low carbs make your body "eat/burn" more fat so I get confused

I have to say though now I know why gettin 10% is prett yhard, not only the kcals consumption start to drop(used to be cutting at 500 deficit at 2k, now at a 200 deficit at 1800) but the leptin levels dropping suck

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>>39713857
>>39713907
thanks anons

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>>39713874
this>>39713890
some /fit/izens believe in pic related though

>>39713923
>ephedrine

isnt that basically adrenaline? kek, probably ilegal outside the US

>600mg caffeine in one day

are you trying to kill me

>>39713947
it's more or less a variation of speed, I wouldn't recommend it as it has bad side effects for some people. Gave me major anxiety increases and made me paranoid. A week off of it and I was back to normal. Didn't really increase weight loss either.

>>39713889
>>39713860


Any recommendations for how best to make cuts?

Should I just continue lifting and let the weight fade, or should I be specifically focusing on weight loss macros/etc?

>>39713405
I mean it's not a case wether or not I gobble cocks by the dozen, but just the fact that I'll be travelling, visiting my family and stuff, so no gym and no gym equipment whatsoever.

Thanks though.

>>39713890
>no such thing as stubborn fat

Yeah, no.

http://www.maxworkouts.com/articles/entry/how-the-heck-do-you-burn-off-stubborn-fat

>>39714018
don't try to recomb (losing fat, gaining muscle, bodyweight constant) it will take years. just drop 1lb/week what basically happens on a 500 cal deficit until ou have abs
about makros although I believe in keto again I don't think they matter much. just calories, protein and veggies

How does weight progression go once you get into later stages of SS? is it still 5lb/session or do I increase once a week? How am I supposed to increase weight on the bench/press later into the program?

>>39714018
keep lifting, calculate your TDEE, eat at a 500 deficit maximum and keep protein at 0.8g per lbs

track down your food, its the only way to know youre eating the right macros

>>39714102
5 lb per session until you deload a few times then start consider moving to a new program. For OHP (and maybe Bench) I would recommend getting some micro plates so you can go up in 2.5 lb increments as you near your max. But the reality is you likely won't run the program longer then 3-6 months depending on where you start. Then you would move toward another program inline with your goals.

The Texas Method is a natural program to move on to and you can even consider moving some of your lifts to that scheme once you have deloaded several times on those if you feel you can make progress on the other lifts. By time you have spend that time on SS though you should know where your goals lie and pick a program inline with that.

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>>39714102
there is more though. read the book (practical programming). download it from powerliftinggeneral.com or pay the man

>>39714133
its been about 3 months or so since I started in SS.

Current lifts are:

DL = 295x5
Squat = 225x5
OHP = 115x5
Bench = 180x5

I would consider moving onto a new program, but I am not sure if I have made enough gains in strength to justify that

New/fit/ here, any worthwhile apps to track progress?

>>39714486
If you're still progressing just fine then I recommend you continue doing that

>>39714486
Have you deloaded a couple times? If not keep going, if you have switch to a weekly LP. Most people don't need more than 3 months on a beginner program if diet/sleep is on point.

>>39714133
Don't do texas method bruh. Do a program with some volume instead like 2suns 531 lp, candito lp, phul or phat.

I walked around 5 miles today in about 80 minutes.

I weigh 190, according to a calorie calculator I burned around 500 calories. Is this a reasonable estimate?

Its hard to say just looking at a flat number as what might be fine for someone who is 150 lbs its different then if your 250 lbs. Those numbers look pretty close to what most people who run the program end up at, but I find most of those people aren't actually pushing themselves or doing the program as intended.

That is to say, most are on a deficit diet, cutting weight, that is going to impact your linear progression/gains. However, if you have been eating a surplus, sleeping well and thats where you are then great. Make sure to really push yourself and if you feel you have exhausted those gains then you move on.

However, if I was just looking at those numbers and nothing else, I would say, they are a little low. I think Squat should be closer to 265, Deadlift closer to 325, OHP 130/135 and BP closer to 225 but again that is without nothing anything about you.

>>39714558
Suppose to be a reply to >>39714486

>>39714533
Roughly speaking, yes.

>>39714558
lmao how is he gonna get a 2plate bench whilst benching 1.5x times a week?

>>39714606
By continuing to progress? I guess you could try magic but magic gains go away eventually.

>>39714558
I second this

You have to really eat tho

>>39714625
It's not enough volume to get a 2plate bench.

>>39714652
Within a reasonable time frame I should add. I mean I had a 2plate bench in 3 months but that's just cause I benched 3 times a week. But hey keep doing low volume shit like SS cuz "muh beginner gains" and "muh CNS".

Are isometric exercises a meme?

>>39714652
I disagree as I got to it doing SL and that is a worse fucking idea because I did it how it said and started with just the fucking bar (stupidest waste of fucking time). And I did it while going from 250 lbs to 190.

Keep in mind as I said in my post I don't know shit about the guy. If he replies and says he is 125 lbs then I would say he is far ahead of the curve with those numbers. But I doubt that's the case.

In the end, I used those numbers based on his numbers because most people who are new to lifting don't really go all out and push themselves. If they do and can't reach those numbers then whatever, as least they made an effort to get there. If they do, then all the better.

Does ingesting a lot of sodium cause any lasting effects? I don't use a lot of salt but the only way I like my chicken lately is teriyaki. I get a lot of water throughout the day as well, should I be worried about it?

>>39714737
water retention. You should try to keep your sodium intake limited if possible, but it won't kill you.

>>39714501
Lift Logger was made by an anon. Other people seem to like Fitnotes. Or pen and paper.

>>39714737
If you get plenty of water then sodium isn't a problem. honestly cutting sodium can cause more problems (cramping) for alot of people. Sodium is pretty far down the list of shit to worry about assuming you aren't doing something seriously retarded.

>>39714751
is sushi filled with sodium too? ate a fuck load of sushi today, possibly over 1k kcals easily there and i've been bloated whole day

>>39714751
>>39714757
Thanks guys, I really fucking love teriyaki. And by a lot of water I mean about 220oz a day. I assume that's a pretty decent amount.

>>39714766
if you use a lot of soy sauce especially non-low sodium its all salt. Honestly though its mostly the carbs especially if you don't usually eat a ton of carbs

any chef in here(i know, probably not even a 0.00001% chance) but... how do you know if the food is good? like if the meat is fresh and good, same with fish, vegetables I know some tricks for some I guess

>>39714829
I worked in a kitchen for 3 years. If it smelled even remotely bad we threw it out. Most meats won't have much of an odor besides the natural meat odor (Don't know how to explain it). Generally you're not gonna purchase already foul meat. But if you do and it smells funny don't risk it. As far as veggies go the outer appearance is usually the best indicator, they just look good if they're good. I know it sounds dumbed down but it's not hard to tell if a veggie is good.

>>39714558
>>39714719

sorry ill give a little it more info

6'5 233lb
definitely not eating at a surplus. I would say i eat at maintenance, maybe + 200 kCal somedays. Been a bit lazy with the dieting part. One of the many things i have to improve and be more strict about

>>39714911
that is to say I eat about 3300-3500 per day

Anybody know of any good nootropics vs depression? Already ordered 5-HTP and heard that's pretty much the closest I'll get to antidepressive without a prescription, is that true?

>>39714911
yeah you should definitely be able to increase your lifts a lot more with linear progression. you're fucking massive.

>>39714911
I personally agree with >>39714946

I think you should be able to progress more if you really push yourself. That being said now that you have lifted for awhile on SS its not like you need to stay on the program until you have completely exhausted all linear gains. Honestly it comes down to what your goals are. If you are bored of doing the same lifts 3 times a week but still want to make gains its not really to bad to try an UpperLower. I also really like GSLP as it puts your BP/OHP before your squat and may help you progress that a little more since its more likely for your Squat/Dead to impact your BP/OHP then it is your BP/OHP to impact your squat/deadlift. But again, everything is pretty personal.

Keep grinding it out, trying to add weight.

I assumed protein farts were a meme but holy shit they are not. Is there any powder known to not make you a fucking gas giant?

>>39704309
I've always done SS and lifted 3x5 on my main lifts for almost 9 months. Is there any chance to make additional gains during a cut by upping the volume and lowering the intensity slightly basically giving the muscle a new stimulus it is not used to? I'm thinking the typical 3x8-12 set/rep scheme with around 80-90% the weight I do on my 5rm.

>>39704309
youre the best man your the vest man i weigh 300 lbs and blew out my spine doing layne norton cluster sets

how the fuck do you guys cook oatmeal? tried once and I threw it away from how shitty it was

I've basically only used raw, to put on yoghurt or quark, or to make those overnight oats recipe which end up soaking the milk a bit and they taste great and have a nice texture
how do I get that texture without leaving it overnight?(and using yoghurt, i guess)

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Do I have a good jawline?

>>39715531
>r8 me
>>>soc

auschwits mode here. skinny physique, narrow shoulders. is my frame all genetics? i feel no matter how much i lift i'll have a skinny physique but with abs + biceps which is pretty gross. i'm very young (18), so i think i have some time to "grow" left.

what do i do to become "bigger", stockier basically? do i eat more? is lifting involved or is it all just eating? i basically wanna get a bigger physique, fit or not, and then start lifting.

how I grow my hands sideways?
It feels like I'm starting to have some muscles and definition but it's only on front and back, the arms look flat on the side. Should I just keep going and it will caught up?

>>39715637
the very first thread on this forum has a dinosaur in it, go fucking read it.

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Someone screencapped this quote, i doesnt remember exactly, it was like
>in reallife you have to carry the weight without a spotter
pls give

Just started lifting back in April and hurt my lumber disc bulged them does it take time to heal.

What are some good fit snacks? Mainly for when watching a movie in bed. Preferably cheap if possible

>>39715460
During a cut you ALWAYS keep intensity up at the expense of volume

How far should I go with Dumbells until I switch to Barbells. I am terrified of my Uni gym because everyone there is a giant swoll chadhulk

Whats the difference between Squats and Deadlifts with Dumbells as well? I know pls don't laugh

Workout bench recommendations? One that does both chair and flat (don't know terminology)?

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Working this routine, but I can't progress on certain lifts b/c my gym doesn't have light enough weights. The lightest weight I can add to a barbell is 2.5lbs. For example, I can OHP 95lbs 3x5 fairly easily (did 8 on the 3rd 1x5+ set) but can only do 1 set of 5 at 100lbs. I know about using washers to make microplates, but I'm looking for a different solution. Is there anyway I can use a different rep scheme to increase my lifts?

>>39716764
>can do 8 reps of 95lbs
>can't do 5 reps of 100 for more than 1 set

It seems more like a fatigue/lack of eating thing, you should be able to easily hit sets of 5 with 100 unless you were feeling shitty that day. Or may'be it's mental

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>>39704309
Alright boys, I start the gym in two weeks because no money. In the meantime im running. Im a fatty so ive slowly been increasing my mileage im at about 12min a mile. I usually run 2 miles a night

For the first time in a week and a half I took a day off yesterday, ran today, and im getting pain in my ankle region. Runs up along my calf a bit.

I only warm up by walking for about 5 minutes. What stretches should I do before and after running ?
Also could my shoes be causing this pain, and should I run tomorrow or wait until sunday?

>>39716781
I meant I did 6 on my last set, its happened 2x now.

>>39715637
you literally have to eat, to get big, you should be eating while lifting.

New to working out.

Want to know what exercises I can do to round out my workout.

I own 15/20/25 lbs dumbbells + an adjustable workout bench.

The exercises I know about are curls, bench press, dumbbell squats, flutters, planks, crunches, push-ups, overhead presses.

What should I add?

Hey /fit/, I'm going on a business trip and need an easy, high protein breakfast that's as cheap as possible without the need for cooking or refrigeration. Should I just eat protein powder all week?

>>39713183
Depends on how long you think you'll keep at this. If you think you'll keep at this as a long term goal (5+ years), 1/2/3/4 would be an okay place to switch.

>>39714946
>>39715000

Any idea what would be my end point? just so I have a goal in mind.

is it a big deal if I'm going over my carb limit each day if I'm not exceeding my calorie limit? Like 10 or 12 carbs over.

Cutting btw

>>39704309
New to /fit/ here and I got 2 questions so please ignore how dumb I sound

1. Whats better when strength building? Doing 1 set but go till you drop or multiple sets of smaller. Mind you im just doing pushups at home

2. Is there any workout I can do at home that focuses on what I guess would be my thighs & triceps since my quads are ok but my thighs are really fat and so is my triceps.

Cheers for the help fellas

>>39717105
Nuts such as cashews you can munch on for breakfast

>>39717990
Primarily its a bad habit to start especially since you are cutting right now but 10-12 carbs over every now and then wont hurt

>>39716912
Flys, bent over flys, hammer curls, Tricep kickbacks, seated toe raise, lunges, bent over rows & shoulder shurgs