QTDDTOT

>>39717237
Oh jeez Anon, your fingers grow naturally into big and strong ones, unless you stick them up your butt. Did you stick your fingers up your butt?

>>39717237
Does anyone take creatine while cutting?

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Repostan

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?

>>39717251
Not that I know of. I used to be spooky-skeleton-tier until a few months ago. I'm DYEL level now, but my hands haven't changed.

Can I get away with dumbell presses instead of bench presses. The bench is incredibly awkward for me and I just can't seem to the form down. Will I still see similar levels of progression if I use dumbells instead?

pls respond

>>39717496
The problem I found with dumbbells is that they tend to work the arms a little more and the chest less than benching with a bar. How do you not get benching form?

>>39717516
It just feels awkward putting the bar up. My arms wobble, and they feel lopsided or out of place.

NoFap or NoPorn?
I couldn't get hard on my first time (I was hard during the BJ, but when it was time to insert, I became completely stiff).
Not sure if I was nervous (I probably was), or if I have porn-induced ED.
Please help

>>39717496
Yeah, I did this but you quickly top out at 50lb dumbbells = ~1pl8. So have a backup plan. Scooby promotes this for newbs

>>39717565
no porn for one month. No fap for half that month. This is a decent reset.

>>39717237
What's wrong with them?
>>39717263
Makes no diff, you'll just not look as lean in the end so cycle off it before you're headed to the beach.

>>39717237
I got a buddy who wants to get /fit/ but his hand is fucked up (damaged tendon in left middle finger, band was broken but never set correctly).
He has no insurance and no money for a doc, what should I recommend to him?
I told him he should do cardio and track what he eats.
Are there any programs or anything that could potentially help him?

>>39717611
>No fap for half that month
The first or the second half?

What are the best exercises to build upper body, especially pecs, if you cannot do squats, deadlifts, or legs because of metal hip.

I have a really hard time putting on any mass in my pecs.

>>39717629
It's up to you. I did it at the start, but maybe you have different needs.

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>>39717565
If it was your first time, performance anxiety WILL fuck with you. Just relax and give it time, it does happen to a lot of people under perfectly normal circumstances. The sexually-repressed faggots that try to shove those things down your throat aren't worth listening to, but the THOUGHT that they might be right might have also contributed.
NoPorn is really to help get you off the crazy kinky shit that's actually destructive to your mental stability. NoFap is a meme, but some guys swear by it, so if it works for you, it works. Don't beat yourself up for not living up to these things if you decide to commit to them, just forgive yourself and try again.

>>39717659
Alright, man
Thanks a lot

>>39717639
None of those exercises you listed focus on upper body or pecs.
Bench press, overhead press, pullups, chinups, and dips.
I'd say pushups but that might fuck with your legs, I'm not a doctor.

>>39717565
Also, did you go soft after putting on a rubber? Because that is quite common. You gotta hurry as soon as you open the package.

You were probably nervous. In your position I would have said something like, whoopsie.. Can you suck it a little more? Or just taken a break and made out, eaten pussy. Change up what you are doing. Focus on her. Make her moan and you'll get stiff again.

Can anybody suggest me some good cheap lifting shoes to get? I see a lot of people recommending romaleos or adipower but those are out of my price range. I'm looking for something around $100 max (slightly over is fine too).

>>39717665
That's a great point too. Thanks anon, I kinda got over it already and we decided to try again later.
Definitely doing NoPorn now

>>39717678
I know but /fit/ always answers everything with SQUATS. And I can't do them. Thanks.

Follow up.. I can do 30 pullups easy, but 10 chinups all the way up is a struggle. Something about having my fingers pointing away from me reduces flexibility. Is this normal? I can't progress on these for some reason.

>>39717706
You may have chinups and pullups reversed, there.
Chinups are when your fingers are facing you, grip at shoulder length. Pullups are fingers facing away, grip farther out.
Chinups are easier because you get to use your biceps to assist lats. Pullups are pretty much entirely your lats.
If you can actually, no bullshit, and with a FULL REP (not just wiggling yourself up and down a few inches around the bar), do 30 chinups in a set then you should be adding weight to them, and with enough weight that you can only do about 10 in a set, adding weight as you progress.
Note that these aren't focusing your chest, but big lats make your chest look bigger too.

I've gained about 30lbs over the last 1.5 years, and im just getting to the point now where my upper abs are starting to fade..

Would this be considered a successful bulk?

>>39717777
no

i gained 70lbs in a year and a half

>>39717626
I don't totally understand what his problem entails, but I would think that even if his grip isn't so great he could still use machines. So instead of doing a bench press, he'd just use a press machine, etc.

>>39717782
And thats the difference between 500cals and 250, what a surprise

>>39717877
sorry youre a jelly piggy

its ok

>>39717639
Just so we're clear can you do bodyweight squats? If you can you best start working up to advanced pistol and shrimp squat variations.

Is keto a meme?

I did squats for about 10 days and I already saw my legs getting thicker.

Am I fucking delusional or is it actually possible for results to be seen this quickly? I never exercise at all, the DOMS at first were fucking horrific but after they went away it was easy.

piano you fucking nerd. i dunno if anyone said it yet. you would get beefy fingies but youll get stronger fingers

What are some high calorie, quick, relatively cheap lunch options? I'm a college student and I often skip lunch because I can't be bothered to cook a proper meal

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

>>39718255
well obviously if u squat 240 hours ur legs are gonna grow or get injured

>probally the last

>>39718721
Answer for 1: The most proven program for strength is the 5x5 method. As a powerlifter, i usually do 4 weeks of 5x5, 3 weeks of 3x5, 1 week of 2x5, then 1 day for PRs. As for 2, you should definitely just google full body workouts that you can do at home. Also, keep in mind that /fit/ may not be the right answer because everyone has their own preferences and different things work for different people

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i recorded my squat.
is this buttwink? how bad it is? should i fix it? how? is not going ATG good enough or do i have to do some obscure stretching? where can i find good info about it?

>>39718842
Is this a fucking joke of some sort?

>>39718857
n-no, i just realized how grotesque it looks.

Is it possible to get cardio gains while cutting? I'm mostly interested in vascularity.

I've been squatting for a couple months now and i am getting knee pain big time. Is this normal? I focus on my form so i don't think its that unless im retarded.

>>39718842
read SS

>>39718904
How long have you been getting knee pains?
Even if your forms right you might be using your knees to push up instead of your heels

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wtf does half natty mean ?

You only take half of the steroids ?

>>39718933
You inhale creatin

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Is 8hrs the recommended amount of time to sleep or should you sleep more ?
I dont know much about HGH release in the body during sleep, wanted to go ask my doctor about this.
What is the optimum amount I should sleep for good growth and at what point is sleeping more becomes a detrement ?

>>39718910
I have had knee pain for the last couple of weeks now. Thats a good point about the heels, ill try to really focus on that.

Do I have to go through all that powerlifting shit like barbell squats, deadlifts etc. if I want a nice body or I can do without ?

>>39718968
Improve a quality of your sleep and go to sleep at the same time all the time, then listen to your body.
8 hours is an average, some people can get away with 7, I personally need 9 hours to fully rest, which fucking triggers me.

>>39719013
they are the most effective exercises to add mass to the vast majority of muscle groups. you don't have to do them, but it makes progress much easier if you do.

>>39717565
No porn and no gap for one month, fantasize all you want. It more than makes up for it when you try to sleep at night.

Want to do a test email only cycle for 350mg to 400 MG if I do this while I'm at 25% body fat I know it's not recommended what will let happen. Will I get hi bp

whenever I'm doing dumbbell curls my right shoulder dips as if to compensate for something anyone have any idea what it might be?

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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 6 or 7 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?

>>39719086
>25%

Lose weight.

Does warm water help to mix creatine faster?

>>39719133
NO I SED WAT ARE THE CONSEQUENCES TO IT will I survive the cycle

>>39719171
The only person foolish enough to cycle when fat is the only person willing to have two pair of tits.

>>39719128
well you could aim for x6 or x7 in the last rep before increasing.( i suppose you are supposed to increase as soon as you hit hit 5x in the last one, right?)
or you could do the sixth or seventh rep with less weight.
or you could do the last rep more slowly, with a bigger range of motion or with a stop-go ( or evena small bounce motion) midway or at the end.

basically there are many ways to make an exercise harder without increasing the weight, but you are still training for streght unless you increase the number of repetition dramatically.

2.5 lbs ( 1kg?) sounds small enough, your performance probably oscillate that much during the week based on how tired you are or what you ate last dinner.
theorically speaking you could add the weight only on one side of the barbell and solve the balance issue by moving your hands slightly closer to the heavier side.

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What do you think of kegels, /fit/? What's the best routine?

Every time I do chinups, I can only do like 4-5 and then have to stop because of a headache. It starts in the sides of my head. What can I do to mitigate it?

>>39717266
stretch hamstring google how to

>>39719147
Yes, but if your creatine is clumping you're either putting too much at once, not stirring enough or using some low quality product.

Which is probably the first one, because I buy my creatine from fucking Tesco and it still works well.

>>39719463
stop hitting your head on the fucking bar

>>39719493
and now let's get an answer from someone who isn't retarded

>>39719503
don't drop the dumbbells on your head

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What is everyone's thoughts on tabata sets of 10kg slam balls for general conditioning and adding a bit of ottermode muscle to my upper body?

Should I consider a lighter/heavier weight?

5'10" 159lb
My tdee is around 2600cals and Ive been cutting at anywhere from 1600-2000cals a day with 150g of protien for 2weeks now and I've been getting results but for some reason I never feel hungry anymore. Its almost a struggle to get my calories in and its never been a problem before.

Am I going to die /fit/?

>>39717237
Your hands are beautiful OP (no homo)

that being said I think it may be mostly genetic. My dad and brother have stubby thick fingers whilst mine are long and slender.

I'm exhausted completely in the middle of workout. Only difference is that I haven't eaten anything today, prior to workout. And I usually do my workout at the evening. Can it be the explanation of exhaustion, or am I memeing out of my ass?

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I just switched routines from 5x5 to a bodybuilding style routine.

I'm doing more volume but I haven't had any DOMS since switching.

What does it mean?

Are there any starter programs without deadlifts or rows?

I have a bad back currently from fucking up DLs so I wanna avoid bending over for a few months. Can I just do something like SS but replace these lifts with something else?

Critique my beginner routine:

The idea is I just go to the gym 3 times a week and do all these things

3 sets of each movement with 8 - 12 reps in each

RDL
Chest Press
Bent over Row
Shoulder Press
Lat Pulldown
Squats


Do I need to add anything?

>>39720295
I chose RDL because I have incredibly shit hammy ROM

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does this infopic not having OHP invalidate it?

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How much does not sleeping kill my gains and fuck with my routine? It's been 18 hours since my A workout and I can't fucking sleep at all, looks like it's gonna be one of those days where I just go 24+ hours without sleep. Will doing my B workout without sleep fuck my performance and progress?

>>39717266
That's not very impressive desu. When I started jogging I did 10km in my 3rd run. Used to be 100 kg. What are your stats?

Tldr hit your limits

>>39719562
Ive used slam balls in HIIT, great way to get your heart rate up, not gunna build any muscle really.. may help your abs though.

I have loose skin from losing weight fast. Will lifting fix it?

Will cutting down to 15% bodyfat be enough to lose my gyno?

>1 chance at life
>have gyno

Shit really sucks. I can't wear any tshirts anymore. I bulked and some of the cals decided to head to my fucking puffy nips.

I need a routine that focuses on explosiveness and power for a sport. But I'm also still a very new lifter. With those two points in mind, is SS still the recommended routine for me?

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

>>39720604
Bacon crisps and coke.

No, srsly??

>>39717537
then beginning with dumbells is better for you to build a basic strength, then benching won't be a problem anymore. Good luck bro.

Back in the 90s women really didn't want a big/fat ass now 20 years later the exact opposite has happened. Where did this shift come from?

>>39720511
If you're a complete noob, SS is a good place to start, no matter your goals.

SS also has Power Cleans, which are a great explosive exercise. Beyond that, it kinda depends on what type of gym you have access to.
If you're in a commercial bodybuilding/fitness gym, you probably won't get far. Power Cleans and to a lesser extent Pendlay Rows and Push Press are all you can really do with a barbell. You can't really be explosive with strict lifts like squat or bench. Even if you them as fast as you can.
Better explosive exercises are stuff like jumps.

>>39720476
>cutting down to 15% bodyfat
>bulked
WEW LAD. You really should try to stay below 15% bodyfat at all time

>>39720819
Blacks.

>>39720837
p..p-please answer my g-g-gyno question though

;_;

> starting doing back squats again
> right knee has small popping with a little pain right when I hit the bottom

What am I doing wrong bros?

I'm a skelly and gain about 1kg a month. I want to clean bulk, is that enough?

I heard you can only gain about 0,5kg a month natty, so 1kg/month should be a good number for a clean bulk yeah?

>>39721219
*0,5kg of muscle

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>>39720352

>>39721112
u might wanna switch to sumo lowbar with as much hipdrive as possible to keep the pressue of the knees

and or see a doctor

>>39718842

Some people physiologically cannot go ATG, and it isn't really necessary to do so. As long as you are hitting slightly below parallel you are fine.

Don't try to force your body to do something it structurally can't do for little gain, potentially injuring your lumbar spine by creating too much flexion under a load.

I just started PHUL but I want to replace the lower hypertrophy day with calves/abs/cardio. Will this affect my squat and deadlift progression in any way? My thighs are proportionally big enough right now I do not want to add mass to them.

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Can I run Smolov Jr for Bench while doing ICF 3X5 along side it? I'll only be benching on the Smolov days, no other exercises, and I won't be benching on the ICF days.

Sun = ICF
Mon = Smo
Tue = ICF
Wed = Smo
Thur = ICF
Fri = Smo
Sat= Smo

I'll be dirty bulking too, is this still too much?

>>39717237
So I bought a fish which I had never heard of, it looks exactly like a red mullet but its called "Dentão" in my language and cant find macros on it nor any kind of recipe, its has if it didnt exist.

anyone knows the name?

also how do you measure macros on fish? 100g is of the meat in the fish or the whole fish including head and all that shit?

>>39721284
ty

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redpill me on fat loss supplements. i run 1.5 mi a day and i can't rid of my love handles

>>39721368
Low intensity cardio burns muscle, not fat.

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>>39717237
Is eggnog GOMAD certified???

>>39717237
asked in the last thread, but got no response.

How I grow arms bigger sideways? All the muscle I have is either on the front or on the back of the arm.

I'm yet to get to 1/2/3/4, should I start adding accessories specifically for that?.

>>39721456
Hammer curls will make your biceps look fuller from the front.

>>39721330
I think most fish have similar macros, don't be too autistic for it if you can't find it.
You count what goes into your stomach

Hey /fit/ help. I get pain in my left side, above the glute and below the oblique, and there's too much muscle there. It gets super tight. What the fuck muscle is that? I need to get rid of it. It gets all fucked up when I shave or wash pans or w/e.

>>39721436
topkek for the pic and no, the sugar lowers testosterone

>>39721500
Sugar lowers testosterone?

>>39721655
Not exactly
Anything you eat lowers testosterone, but the effect is not long term

>>39721474
yeh, but when it says "100g of cod is 84kcals" for example, is it 100g of the whole fish or just the meat?

>>39718029
no.

>>39720352
>Bench Press
>Press

Can I do all four days of PHUL in a row?

Alright so i left my gym about a month ago, did body weight workouts for about a month and I recently started do weights at home. Thing is i only have a barbell, squat rack and a bench. Noticed im starting to get a bit uneven in my chest. Is there anyway i can fix this unevenness? Any workouts i can do?

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I never really took a look at my form from the front until now, cause I'm recovering from a knee injury.

It looks to me unusually wide. Heels about shoulder width. Toes pointed out 30-40 degrees. Knees out. I'm not particularly lanky, but my torso does end up quite vertical for low bar squats.

Is my form wrong or is this just my build?

How do I 'learn' to sleep on my back or at least sideways?
I can only sleep on my stomach maybe because I feel vulnerable otherwise or something.

I want to cut as much as I can.

Green tea. Daily. I've read that it helps improving the cut by 15-20%.

Yes or no?

Just got done at the gym and had a rather bad session. Failed my OHP and deadlift, but I pushed myself way too hard on those two that I felt too drained to continue with the rest of my routine. Like I tried to pull the new weight today, couldn't get one rep out, reduced the weight by 20 lbs, and barely got one.

I didn't get hurt in any of this, but I'm not sure what my next step should be. It's been a rough week in terms of keeping diet and sleep straight (weird work hours due to the holidays), so I'm chalking it up to poor recovery, but should I reduce the weights on those lifts a bit next time? I might could also take the next 2 weeks off (visiting family) if that would help

Best way or website for finding body fat percentage? I have a measuring tape

>>39722685
Bad days happen, poor recovery can cause them. Different routines have different rules for deloads but linear programs iirc usually have you deload if you fail the reps x sets for the third time in a row

>>39721255
>>39721800
I'm a fucking retard

>>39722664
suck dik

>>39720359
Absolutely. Most of the repair of your muscles and recovery happen when you sleep. I would not recommend actively exercising until you've fixed your insomnia.

>>39722662
Force yourself to
At first you won't be sleeping well, but after a few days your body gives in

>>39721416
This is false or been running 45 min a day and with no notable muscle loss when cutting

How long should I wait to see a doctor about my clavicle/ rotator cuff, it's been hurting for a week when I extend it to max. Would stretchs help? I really hope it gets better on its on.

>>39722911
I mean, the smart choice is a week or two before seeing a doctor/physical therapist about injuries

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Is cutting even needed, what is the point of cutting? Im looking to straight bulk, is that bad? People talk about bulking in the winter and cutting for summer I dont see why you wouldnt just go one way. I know i sound retarded im just wondering
>Dyel in progress to hopefully become chad here

>>39722699
you won't be able to measure your bodyfat with a measuring tape

>>39722664
sure green tea MAY help, just eat less fatass

>>39722646
heel are obv wider than shoulders, it's probably build though

>>39722533
one armed pushups? anything with one arm

>>39722365
yeah but dont expect you to actually gain a lot without rest days

>>39721493
depending on where you actually mean, it may be your quadratus lumborum
just stretch 3 times a week

>>39721312
probably a stupid idea but if you don't want to progress optimally sure

>>39721219
this varies from person to person so just look at how much you gain, and how much fatter you look

>>39720268
you could try sumo deadlifts, I feel it a lot less in my back

>>39719928
you're just not a person who can train fasted

>>39719609
I have this too, guess it's a bit normal

>>39717684
Chuck Taylors.

>>39723020
Should I just squat/dead heavy on the lower hypertrophy day as well then, but not do the hypertrophy exercises? I don't mean to sound like I can make a better program I just really don't want more thigh mass.

Is being able to split squat 135lbs roughly the same as squatting 270, minus the stress on the lower back?

I keep seeing studies comparing the two

>>39723044
you wont progress as fast if you dont add mass though, mass and strength do go hand in hand to a certain extent

>>39722986
to lose the fat you gained on your bulk, if being relatively lean doesnt matter to you just keep bulking

>>39723057
I don't know why you would even think this, NO

>>39722986
It depends on how much bodyfat you have initially and how quickly you bulk.

You can permabulk if you eat at a conservative surplus and the less bodyfat you have, usually the greater the surplus but not going over ~500 over TDEE a day. Just watch the scale and keep track of the areas you know gain fat first/quickest.

If the scale goes up too fast (more than a pound a week) or your hip/waist measurements are going up too quickly (I mean over half an inch in the span of a couple months) you need to adjust your diet or train harder.

Just be smart about it and you won't regret it. I promise.

this is the exercises I do, are they all I need to reach dat dere hercules mode and covering every muscle?

Squat
Deadlift
Bench
OHP
BB Row
Inc DBB Bench
some kind of curl exercise(alternate from time to time)
Hanging leg raises
Pull-Ups
Weighted Dips(I do it sometimes to hit chest more, others tricep)
Lateral Raises
some kind of tricep exercise(alternate from time to time)
Lat Pulldown

>>39723075
Guess I'll just suck it the fuck up then. Thanks for the advice I probably would have been back complaining about my slow progress in a few months.

>>39722662
Why do you want to do it?

>>39723140
I heard it's healthier or more natural for the body
and burying my face into my pillow doesn't help my skin either

>>39723097
You can't just name all the standard lifts and expect to gain. How you pair them, volume, frequency, progressive overload... diet...

All more infinitely important.

>>39723199
yeah I def now, i basically do 3x5 for compounds and rest 3x10, split between day A and day B 3x week so like axbxaxxbxa etc....

just want to know if I need to add more acessories/isos or if its enough

>>39723199
>>39723213
forgot to mention im following a strength progression/compound progression routine to get my compounds heavier

>>39723213
No you don't need more. Chances are, even less will be more - especially if you're focused on your strength compounds.

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>>39723241
thanks, was asking since the tricep has 3 heads and some exercises hit one or two better than the other and shit like that so I never know desu

I've seen shit like pic related too for ages and I tried it myself and I got a nice physique with minimal acessories

>>39723278
Bench and OHP hit the triceps more than enough, if you also do dips you're 100% done for tris.

Bis get huge work from chins and rows, you really only need one curl, and even then, not really needed unless you have shitty bicep inserts

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What the fuck is this shit on my back? Never happened before this morning on my drive to work

>>39723406
Looks like a eash

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>>39723406

>>39723406

lupus

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Can someone tell me if I've made any noticable gains im the first pic I was around 5'11" or 6' weighing ~59kg late September and 2nd one was taken earlier today, now I'm 6' 65.9kg this morning been lifting since the 30th of October so could someone tell me if I made some visible gains
and I know I have child bearing hips
will reply with other pic

>>39723482
time to work those lats my man, also heavy ass deadlifts for a good, strong core
see jason staham or whatever hes called

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>>39723482
forgot to mention that I did some bodyweight shit for a month before going to a gym

>>39723278
don't listen to this fucker >>39723324

make sure you're doing your tricep extensions, dips and close grip bench for good tricep development, there comes a time where you stop progressing if you're only doing the basic movements and you'll have to incorporate more accessory work to strengthen your weak points.

if you want aesthetic triceps, you should be working them directly, end this "compounds are enough for your arms" meme.

>>39717496
Just practice benching with a bar more. After several sessions, it will feel much smoother. The solution isn't "stop doing the movement". The solution is "get better".

>>39717684
I just got Wei-Rui shoes. The ones with the wooden heels they feel fucking awesome. Better than my old adidas powerlift trainers. They're probably some of the better shoes you can get in that price range.

>>39718255
You probably have some exercise induced inflammation.

>>39718904
Post video of you squatting 80% of your 5RM.

>>39719013
No single movement is absolutely necessary to be strong or aesthetic. Doing heavy compounds lifts is incredibly efficient though. Do whatever you wanna do.

>>39719609
Why are you cutting when you're basically twink mode?

>>39720173
Nothing. DOMS is not indicative of progress.

>>39720295
It's fine for a general fitness routine. Why don't you do an actual strength training program instead? Are you trying to avoid getting strong?

>>39723406
Does it itch? Burn? Painful? Any other symptoms? Did you take a bunch of niacin?

>>39723501
I've tried close grip bench but could never get th hang of it, weird as fuck

also, how do I get sick traps? I feel them from rows, ohp and deadlift but they dont seem to be there unless I flex

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>>39723501
>each workout he does 8 exercises 4x8 each

>>39718904
If you've had the problem for a while odds are form isn't even the problem, you've got an injury and should lay off until it recedes

>>39723513
just keep practicing your form, it's basically a normal bench but with your arms at shoulder width, don't do that dumb shit where your hands are close enough to touch each other.

rack pulls are good for traps, unless you're a novice, just keep lifting and getting stronger, you're not going to have big traps if you only deadlift 315, just keep getting stronger.

>>39723517
no, i'm just proclaiming that for the majority of people, simply doing compound movements is not going to stimulate the hypertrophy necessary to create a well rounded, sculpted physique, a couple of sets of tricep extensions after your heavy compound work won't hurt, in fact, it'll probably help your compounds in the long run, I don't understand why people who do accessories are fucking seen as heretics here on /fit/, then again those who don't are all dyels and are the ones who shitpost, so eh.

>>39718910
Could you elaborate on how this changes anything? Pushing from knees/heels seems to me like just a cue

>>39723555
Not everyone sticks to 3x5 forever. Anecdote is a hell of a thing man.

On my side, I've drastically cut down on exercises, but increased volume and have seen better gains than I have in the past 3 years doing standard cookie cutter stuff.

>>39723278
d-does anyone have this pic without the lines drawn on?

I need it for reasons

How long would it take a 300lb person to starve to death? Would their body just start feeding off of itself and keep them alive longer or does it not work like that?

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I keep stalling mid way though my squat when I'm coming back up. I tried to solve this by doing paused squats but they only help a little. What can I do to help this?

>>39723652
The body can only metabolize fat so quickly. I'm sure there have been studies about this, but I'm guessing they would starve to death within a week or two if they weren't eating anything. You can't create vitamins out of nothing after all.

If I can't weigh out the portions of my meals since I have them cooked for me at home and cooking my own meals is out of the question, should I play cutting by ear and just see where it takes me, replacing tea with milk and sugar with cups of water to lose some calories?

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Can you do hack squats in the calf raise machine? I can't find a picture on how to do it.

>break my pr 3 workouts in a row

am I on the way to snap city?

>>39723698
According to google some Scotsman who weighed 300lbs lived a year on just water and vitamin supplements. Not sure if there's any validity to that.

>>39723757
The word beautiful came to mind when I looked at this pic. I didn't even see the file name.

>>39723698
Much longer, Bobby Sands lasted 66 days without food.

otc bronkaid alternative for europoors? need to relocate urgently for work and I am not nearly insane enough to a) stop rn or b) bring a suitcase full into the plane

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I'd like to lift 1/2/3/4 plates- are these weights right?

OHP 60kg = 1 pl8
Bench Press 100kg = 2 pl8
Squat 140kg = 3 pl8
Deadlift 160kg = 4 pl8

>>39723759
More like first train to gain city

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Is there anything you can do about wide hips?I hit lats every fucking workout, shoulders too to make my fucking child bearing hips relatively smaller. I started lifting October 30th and did bodyweight shit before that for a month, when I started I was ~59kg and now I am 65.9 is there any hope for me brehs will reply with pic from the day I started bodyweight

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>>39723912

>>39723912
you have 0 muscle mass, also you cant hit lats every single fucking work out, muscles need to rest

you need to get lats, shoulders and a thick core

>>39723912
>>39723926
Keep going, your hips aren't abnormal, you're just really skinny and have zero muscle.

Add oblique workouts like twists, bicycle crunches, side rows etc. Get the rest of you bigger and generally keep lifting.

>>39723912
eat more skellington

>>39717266
Never stretch before running

Doctor said I have a minimal bulged disc and getting into a wreck and bad posture. Will I be able to lift again.

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do I have scoliosis?

>>39724014
need more info, post benis

>>39723912
>gain 5kg in 2 months
>GUYS WHY ARENT I FIXED YET
Eat more. Lift more. Repeat for a year. Since it's not letting me upload pic, here's about 3/4 of a year progress - http://i.imgur.com/IE2fMdR.jpg

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Hey /fit/, could I get a form check on my clean?
Everything is in the description.
https://www.youtube.com/watch?v=xqa8cN5uM-A

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>>39724014

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>>39724045
here's the picture

>>39724077
ay,ok then

>>39724084
routine?

>>39723998
Bump

>>39724096
ask >>39724045 him

>>39724045
routine?

>>39724052
bend the bar by twisting your elbows towards your sides when you start to activate your lats,

anyone got the PDF to The 70's Big LP book ?

>>39723905
4pl8 is 180kg

>>39724148
Woops, good call.

>>39723884
Isn't ephedrine legal in the uk?

>>39724126
Cool.
Thanks, anon.

>>39724096
Ss/gomad, then TM, now PPL.

>>39724052
Who's the grill?

>>39724290
Just google image search.

>>39724320
Shitposting on mobile unfortunately. I'd comment on your form too but I don't know enough about cleans.

>>39724337
phealinphine69

>>39724277
Is 3k calories a day good, that puts me at a 700 calorie surplus daily

>>39724383
holy fuck dont

eat at 300surplus, 500 is the fucking max rest is just unecessary fat

>>39724383
500 calories with solid lifting is pretty good. Since you're skeletal you can bulk more leniently (junk food sometimes, etc)

>>39723406
skin reacting to sweat

>>39723692
get stronger? i know the exact feeling. im not entirely sure what it means but a slight lean forward makes me always skyrocket from the position. lean too much though and it obviously fucks your form

probably better if you just try to get stronger

>>39724411
>>39724424
will do, thanks

Does anyone have any experience building a home gym?

>>39724501
In an apartment***********

>>39724501
garage, workshop, basement are places to build a real home gym

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>>39717237
>skeleton hands
Get on my level.

not looking to gain muscle, just want to lose fat. 18 years old 176 lbs and 6ft tall and im looking pretty chubby. already planning on cutting out soda 100% from my diet.

i dont have an eating disorder but im not looking to feel hungry as fuck all day.

whats just one simple as fuck diet thatll help me slim down

have no problem with eating the same food every single day either

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I know people say not to fuck with SS but I've been doing it on and off for like a year (bad i know but health issues etc) and I've noticed my shoulders lagging the same way I have noticed on most natty lifters, is there any downside to doing ohp on both workouts instead of just one? I was think of doing ohp on normal press day and then klokov/behind the neck press on the other one, would that be fine or is it bad for some reason?

>>39724641
Drink mostly water, drinks in general are bad about putting extra calories into you without making you feel full which is why GOMAD is a thing. Start running (jogging not sprinting), you can eat your entire TDEE and still lose weight if you run enough but if you've never run before it won't burn enough to do that. Eat healthy, filling foods; oats, cottage cheese, greek yogurt, chicken, and especially veggies are good for filling you up fast while also providing good nutrients.

>>39724641
Eat 1000 celery

>>39724741
People always compliment me on my shoulders, I OHP 3 times a week it's really no big deal, shoulders are a small muscle group they recover fast

>>39724799
Ty anon. Out of curiosity do you do any other stuff like lateral raises or just ohp?

How long does it typically take a young guy (under 30) to reach the maximum amount of muscle that his frame + genetics can provide, assuming regular lifting and a caloric surplus on a healthy(ish) diet?

buying shoes for oly lifting

Adidas Power Perfect II: $190AU
> 0.7" heel
>stiff sole

Adidas Powerlift III: $145AU
> cheaper

I'm not being an idiot in thinking of going for the PP2s? I don't do crossfit stuff, so only want it for squat variants and oly lifts. Seems to suit my needs; just need a sanity check before I click buy.

>>39724641
> fibre dense cereal for breakfast
> salad for lunch with grilled chicken or tuna
> steak and veggies for dinner
> protein shake if you're lifting
> no snacking
> no soda
> no alcohol

>>39725433
depends on weight and consistency. You typically can gain 20 lbs of muscle on the first year, and only 5-10 each following year. By 4 years you're basically at the limit.

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are these things ever any good to measure body fat percentage?
how do you measure/estimate BF%, /fit/?

>>39725602
>are these things ever any good to measure body fat percentage?
No, worse. They're horrendously inaccurate.

Calipers are the cheapest accurate way to measure BF% without going to a doctor and spending 100 bucks.

>>39724641
>how do I lose weight

READ THE FUCKING STICKY

>>39725626
neat, thanks. i thought there was something up when i gained 4kg but was stuck on 13.6% exactly for a month

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Can I still make gains if I'm running 12 miles a week?

>>39725679
No, it's physiologically impossible to increase muscle mass if you use your legs to move.

Why do fucking idiots keep asking about this cardio vs gains meme?

Not doing any accessories in my 5x5 routine, only the "main" lifts. Should I do accessories? Why/why not?

>>39725706
100% depends on your goals. If all you want is to increase your 5x5 routine then just do your 5x5 routine until you plateau

>>39725702
Sorry man, I know you can do cardio and still make gains but if you do too much cardio it can inhibit it, like where's the point where you're doing too much

>>39724641
>whats just one simple as fuck diet thatll help me slim down
Whatever you're eating now in smaller quantities is the easiest diet.

Read the sticky.

>>39725718
>but if you do too much cardio it can inhibit it, like where's the point where you're doing too much
Stop believing in memes posted on blogs and start understanding your body and actual medicinal science.

Your body and muscles use glycogen from glucose as fuel. If you eat enough foods for the amount of energy you spend while running AND resistance training you'll gain muscle, simple as. No magic voodoo is going to change that.

>>39725714
My goals are getting strong as fuark

what should I do then?

>>39725572


Wow thanks. That has definitely been my experience thus far. It's nice to know what I can expect.

>>39725762
Get a less generic goal and work towards it

Like I said, if you want to increase strength of your 5x5 routine, do your 5x5 routine until you plateau otherwise add in other lifts before then

>>39725572
>>39725762
Other than fraud this is pretty accurate

i was just looking at photos of me from last year and my neck was fucking AWFUL in posture. i fixed it halfway through the year and i want to know how i can keep it good posture

>>39725572

After my first year, should I still be trying to eat at a high (+500) caloric surplus or how should I adapt my diet?

>>39726045
I've never gotten that far, but to my knowledge after the first year you lean bulk, or eat at a lower calorie surplus due to difficulty attaining more muscle.

I could be completely wrong though. Somebody correct me.

What is the go-to ab exercise?
Can you work abs every workout? (3 times a week)
Is it even worth adding accessories and drinking whey if I'm only 2 months in?

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Posted this a few days ago but got no response, so I'm posting it again.

I half-assed Stronglifts for a year and only got to babyweight numbers. Then, in September, I started taking it seriously, sleeping 8 hours and eating 2800 kcal a day and I made some progress. I also gained about a pound per week, from 150 lbs to 160 lbs now. For example, my squat went from 155 lbs to 185 lbs but then I tweaked my back trying to go to 190 lbs and now I don't know what to do. I have deloaded to 170 and focused on form but now I can't even do my 5x5 at 170 (I was super cautious about my back and I failed 3 times in a row on the last set). My back still hurts (though adding back extensions has helped somewhat) so I deloaded to 155, which means that I made literally no progress in the past 3 months (my bench is up I guess, it's now my strongest lift at 170 lbs). I'm also getting pretty tired of this 5x5 shit, because doing the same stuff 3x a week for 1+ year has been mind-numbing. What should I do?

Does different styles of lifting achieve different body aesthetics such as powerlifting results compared to SS or SL like I keep hearing about something called Ottermode

If yes is there a place where I can find pics so I can figure out what type of body I want in the end

Cheers fellas

If I don't shit for a few days am I doing weighted pull ups compared to if I shit just before the gym?

>>39726544
Nope you can either build muscle or lose fat. Certain proportions of each are advantages for different sports. More total volume over time does lead to more muscle but you need to be getting stronger.

>Be me
>2 months ago run in to this 9/10 Beautiful woman at a conference
>we immediately hit it off flirting like no tomorrow
>5 days later we have mindblowing sex
>last day of conference so we exchange numbers and agree that we should see eachother again
>all kinds of expensive shenanigans
>great adventures, outdoorsy
>very kind, modest means family
>fine dining, pub food, pizza she's down for anythin.
>realize she has a nicer car than me.
>actually a nicer house than me
>always has free time
>getting curious and finally basically demand during coffee after early AM surfing date that she explain more about what she does.

Found out yesterday that I've been dating and mating with a super high class escort.

What do?

>>39726559
I can't imagine you'd be holding that much shit, maybe 5 pounds or so, so I guess it's equivalent to having ankle weights on.

>>39726602
Pimpin' ain't easy, but someone has to do it.

>>39726602
maybe stop talking to a literal whore, dude

try banging normal women instead, they have fewer diseases

(you should get tested)

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>>39717237
>finger gains
IronMind sells these,
also specialty handgrips

>>39726634
Well unfortunately in my line of work I usually don't get too many chances to meet women my age who can keep up or arent goldiggers.

But you're probably right. I'm struggling if I should ask my grandfathers opinion.

I had a mild snap-city moment during my last deadlift rep a few weeks ago. It kinda pinched to get out of bed for the first few days and didn't bother me during the day after a week, but I still can't do deadlifts or anything too taxing on my back without hurting myself again.

Is this normal? Do I need a month or more to recover? The area in question is concentrated on both sides just above my glutes.

exercises to strengthen core?
It feels like my core is the weakpoint in most of my lifts
I am at 230lb squat and 300lb DL so not yet willing to use a belt

>>39726573
Im new so sorry that I cant really understand what you mean by "Certain proportions of each are advantages for different sports. More total volume over time does lead to more muscle but you need to be getting stronger" like if all lifting is the same why is there Strongman or Power lifting or Olympic lifting

noob question, please bear with me.

just started lifting this month, was wondering if i needed to bulk, and if so how much? i'm currently skinny fat. i know i have to at least eat more to gain muscle since running/working out burns calories, but i don't know how much i'm looking at here.
i'm not looking to get ripped but burn the fat and start some muscle within a year. also i want to cut because i have conventions starting at the end of may so is there a time frame you recommend to stop ?

>>39727025
Don't worry about bulking and cutting as a beginner, just eat healthy. Eat a good amount of whole foods

When doing HIIT is it better to do short periods or long? Like 2 min on/off or 30 sec on/off

Would getting into a relationship help me stop being such a depressed sack of shit all the time?

What the best aesthetics routine if im only able to lift 3 days a week? Is it a split? Please post routines/examples.

>>39727287
Yes, at first. You will be happy and in love for the first few months. You Will be the happiest you will ever be. You will go out together, see movies go eat dinner at nice places, you may go over your daily calories, but it was only today and it was a place she really wanted to go to. You may skip a workout or two because she really wanted to go to the zoo, or see a concert of some band you don't care about, who cares you'll make it up tomorrow. She will make you spend time with her shitty shallow friends who you can't stand. You will buy her nice expensive things cause you love her and want to probe it, who cares how much, you saved up a lot and have enough in your savings to aplurhe on her. Slowly these will happen more and more, everything you worked so hard on will fall apart. And if you do keep up your diet and training she will question why you work so hard on your body? You already have her? She will male you stop cause she feels insecure and is afraid you will leave. And if you fall into ber trap and stop going to the gym and slack on your diet your body will turn to shut and she will cuck you and fuck chad while they share pizza together. And you will come out of the relationship feeling even worse than you thought you were before. You will have lost the hard work you put into your body and you will have exhausted all you had saved up.

Girls are a meme and will only succeed in ruining you. Don't fall for their bullshit. Just fuck slots untill you don't feel empty in side, it's all woman are good for. And when that fails go gay, get your self a nice juicy husband to go to the gym with and improve your lives in a meaningfulfull way, grow old together and laugh about how you felt so alone in the past and how you wasted time chasing woman who only want to be loved and can never truly love someone other than themselves.

How often do you stretch / do mobility exercises?

I'm running Limber 11 before I start leg day, but for push and pull days I'm doing rotator cuff exercises.

Where do you fit the rest in and what ones?

>>39727209
2 mins of maximum intensity and 30s rest is probably going to kill you if you aren't used to HIIT, i would sugest 2 min rest 30s it if you are a begginer, down the rest to 1min if you are in good form and if you want to burn that fat do 30s/30s. You can also change the work time and do for ex 2min off 1 min on, 1 min off 45s on and so on. Yourself and your body will dictate the apropiate cycle for HIIT

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>>39720268
Do abs. And i saw a video forgot the dude. Said 3 main core workouts which obviously help your back. Squats, diddly lift and over head press. Do light weight son. You're a beginner lifter. Gains over injury.

How heavy does my bench have to be before my chest looks juicy?
>bench 185
>incline bench 145
I feel like I'm developing some of those nice pec wings, but I them to inflate too, not just spread.

Can i eat over my caloire limit one or two days of the week and still lose weight. I usually eat like -2k but sometimes i like to pig out to like 4k

>>39727971
Calculate your calories by the week.

Let's say, for example, you burn 3k daily. You burn 21k weekly.

If you eat 2k per day, you would be at a 7k deficit for the week.

If twice a week you eat 4k instead of 2k, you're adding an extra 4k to your week.

Add 4k to your negative 7k deficit, and you're still at a 3k deficit for the week.

If you are at a deficit for the week, you will still lose weight, however, IMO, pigging out doesn't do you any favors.

>>39724230
>implying Europe solely consists of UK

technically it is, yeah, but I’m headed to germany, where it isn’t.

>>39727639
185 can be good if you're not tall

Chests only really appear at lower body fat anyway

Honestly what works for chest best is dips. Lots of weighted dips

Iv'e just starting doing bicep curls with a long bar. Currently doing 5x10 reps of 18kg. Can I do 2 sets, one at the start and end of each day, or would it disrupt the recovery process

>>39727639
I bench 225x5 at 5'8 and still have pretty weak pecs

>>39728576
>5x10 twice a day
M8

Do 3x8-12, every 2nd day max, as part of a routine
Focus on eating/ sleeping

New to /fit/ here

What do all the terminology mean?
5RM
TDEE
TM
DOMS

Cheers fellas

Started 5/31 a while back. Finished the 1st 4 week cycle, now starting back on week one with updated 1rm numbers, but week 1 ohp is fucking retardedly light weight. Last set comes to 120lbs for 5+, when i was repping 135 for 5+ six months ago. All the numbers are right. Should i kust follow program or do a challenging weight.

>>39729643
5rm = max amount of weight you can do for 5 reps

Tdee = total daily energy expenditure. Rough total Amt of calories you go through in a day

Tm = texas method. A popular routine. Not sure on specifics

Doms = delayed onset muscle soreness

>>39729656
Keep going. If you don’t plan on going beastmode for a specific event no more than three months in the future don’t worry about challenge right now as long as the math adds up.

>>39729672
Is there a place I can find all the terminology meanings or nah?

>>39729713
lurk moar

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I think alcohol is ruining me

When I'm sober, I have no issue refusing food or sweets, or if I do intake it, limit them to the point they don't affect my diet. When I drink however, I lose all inhibitions. I get extremely hungry and crave terrible food and usually indulge on it. It's not an isolated incident either, these nights almost always happen when I drink.

I don't want to be a stick in the mud when it comes to hanging with friends, but I don't think I can control my appetite when I'm even slightly intoxicated.

overweight anon. Not quite fatty status but definitely not skinny. 5'11" about 178 pounds. I think I'm 18%BF. How many pounds can I lose a week safely? I've heard you can only do 1 pound a week but half a year for 24 pounds seems ridiculous after seeing some of the transformation pics on /fit/.

Have I been meme'd or is 1 pound a week really the most I can lose?

brehs

does losing body fat correlate with losing gyno?

>>39730071
neither can I, or at least to a lesser extent
so?

>>39730111
meme'd, people usually say 1 lb per week to allow your skin to catch up and to not lose too much muscle mass, but you can lose more

>>39730162
you probably dont really have gyno, you're just fat so yeah in your case it correlates

>>39727292
I'd do full body 3 times

>>39726919
weighted planks

>>39726859
probably pulled a muscle, rest and deload by a ton and work back up slowly, you fucked up

>>39726500
change routines and fix your movement pattern so you don't have to actively think about keeping your back in a good position

>>39730232
how much bodyfat can you safely lose per week? I don't want to lose muscle but half a year for 25 pounds seem dumb.

>>39717237
what do against anterior pelvic tilt?

>>39730232
>dont really have gyno

breh my nipples are so damn puffy that shirts+hoodies don't even work

>>39730285
I watched a shitload of YouTube videos. Nothing really worked so far but I guess consciously making my posture correct does a little.

>>39730303
breh it could still just be fat, just cut to 10% if you still have puffy nipples you can call it gyno

>>39730273
there's no real answer for this since it depends from person to person
just cut down and stop trying to do it in the fastest way possible

What kind of possibilities do i have to stretch my Biceps? I have been getting more and more problems locking my arms out while Benching/Pressing because it feels like i need waay too much triceps contraction just to keep my Arms straight under load

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what are some good chest exercises other than pushups and bench?

>>39730499
Dips and flys

>>39730483
your biceps isnt too tight, your triceps is just too weak

>>39730499
cable flies are literally the best one

>>39730499
(weighted) dips

make Gironda and Charles Atlas your husbando

embrace the dip

New/fit/ here, creatine and whey on resting days or nah?

>>39731728
creatine yeah, 5 grams is enough
whey depends on how much you've had to eat that day

>bend down to tie boot
>pull something in my back
>second day of intense pain
>still can't stand up straight

How long do Let this heal before I go back to lifting? Just wait till the pain stops?

>>39731956
well where is the pain located?

>>39731966

A little below the shoulder, starting from the backstrap and wrapping around the front to straight under my tit.

>>39732121
that sounds like your serratus anterior desu, bit of trouble breathing?

>>39717237
I heard incline press doesn't work your upper chest, but just involves more shoulder. Is this true?

>>39732148
shoulder does get activated more, but the upper fibres of your pec DO get stimulated more

>>39732146

Only on big breaths.

>>39732281
probably your serratus then indeed, try not to do anything desu, if it malfunctions it'll put your shoulder in a dangerous position by not keeping scapula against your ribcage

I've never actually bulked since I've always been overweight but I've lost 68 kg and need to start bulking to build mass. I plan on bulking come 2017. Is it simply eating 200 surplus calories and getting enough protein?

>>39724290
insta: @jessicababyfat

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Which routine is better for strength, but mainly aethetics, pic related or /fit's/ GSLP. I'm 175cm, 63kg. I made pic related routine myself and was wondering if this was okay, or I would see more strength and mass gains doing GSLP. ty

How long does it typically take to start seeing gains?

>>39732484
there is literally no way to answer this because we can't see into the future

>>39732522
few months

>>39732369
technically yes

still (re)read related sticky parts tho

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Noob here, lifting for 3 months, started at couch potato mode.

Wtf do I do about assymetrical developement? My Squat sucks, but my Deads are pretty good and so are Chin-ups. Bench could be better, but it's going along OK...

My estimated one rep maxes according to symmetricstrength.com :

Back Squat: 72 kg - Untrained, not even close to Novice
Deadlift: 111 kg - Novice, but halfway to Intermediate
Bench Press: 65 kg - Novice
Overhead Press: 43 kg - Novice
Chin-up: 19 kg added (or 8 reps bodyweight) - Novice, about halfway to Intermediate

I'm a man, 6ft tall, 154lbs and 30 years old.

>>39732542
Don't worry about it, it's normal

>>39732538
Thanks man.

>>39727553
I messed a disc up in my lower back doing DLs though at a really low weight (around 20kg), that's mainly why I was trying to avoid them.

Any replacements?

What's the best exercise to replace pull ups in a home workout routine if I don't have a pull up bar?

>>39732774
find something heavy and row it

>>39732535
so either routine would be good?

>>39732880
I would still do a program you didn't make

>>39732337

So how long do I wait until I'm in the clear to lift again? I just started up again after spending 3 years getting fat and weak and already am out lifting my personal bests from football. I don't want to go backwards, but I don't want to permanently fuck up my body either.

I'm doing ICF 5x5, my DL is currently 105kg for 1x5, question is, i'm starting to feel like DL'ing twice a week at this weight is starting to mess with my rows and squat among other things due to lower back fatigue. I'm eating and sleeping enough so that isn't the problem - any suggestions? Do I only start DL'ing once a week or what? I know on SS that when the weight starts to get heavy, you start to alternate DL's with power cleans, but there doesn't seem to be a scheme for this on ICF. I weigh 68kg at 6'0" if that helps, eating around 3k calories a day, started at 59kg a couple of months ago.

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Are there squat/deadlift areas at planet fitness gyms? Ive heard they dont welcome people actually trying to lift

is it okay to sleep after school/work for 1-3 hours if i didnt get enough sleep the night before (7 hours)

I had a great workout yesterday, but ended up getting trashed last night for a buddy's birthday. Will this totally negate the workout? Or just lessen the gains?

What will happen if I eat two 16 oz ribeyes with broccoli every day?