QTDDTOT

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doing SS
I have been succesfully incrementing my lifts by 2.5kg every workout since september
this weekend I was visiting a friend and I ate like shit

been struggling increasing the weight on sunday but today I completely failed adding weight to my deadlift and squat
>125kg deadlift (grip gave in)
>117.5kg squat (only managed 4 reps for the 2nd and 3rd set)

don't know how to handle this now, do I keep increasing weight as per usual, do I decrement once or do I deload and start anew?
pls help this frustrated me to no end

Is 10x3 rep range a meme?

>>39888428
Had a knee MRI today. Now it hurts like hell whereas I felt just minor annoyances in it before. Could the MRI have caused the pain?

Whats the best routine for a beginner thats cutting? I've done SS for about 4-5 months now and have made decent progress for myself.

But summer is coming around and I for once want to be lean during the summer and be able to wear tighter clothes.

Obviously SS is supposed to be linear, so it doesn't seem like it'd be the right routine for me to stay on.

Any advice? I understand that I'll be losing muscle.

I got fat over winter for no real reason ("""bulking"""") and my bench press jumped from 205 to 225 for 5 with an easy 250 1rn


Is this just a result of the fat i gained? Lots of websites say that fat makes u bench more (probably gained just under 10lb fat)

Tl;dr did my bench go up due to gains or due to fat

>(sorry for DYELposting)

I went out and bought a barbell and some weights, but I can't get a squat rack or a bench before my next paycheck. How to squat and how to bench press?

>>39889265
You could try cleaning the weight and doing front squats, definitely not a substitute for front squats from a rack but you should be able to get some quads work in

>>39889265
you tube bro
buff dudes, jeff cavalier, alan thrall all have good how to videos

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pic related ME

How do i know if i have gyno?

I'm down 35kg, my BMI is 22 and I still have man boobs and too insecure to wear a tshirt. Is there some weight threshold i need to get beneath before my moobs dissapear or do i have gyno?

>>39889308
If theres a large (marble or bigger) lump under your nipple its gyno

feel it, if its smaller than a marble but ur not 100% sure do not stress about it

most importantly of all keep cutting, moobs are often the last to go

I waited too long to lift and am now an old, weak fuck. Should I still start with a linear progression barbell program?

>>39889464
If you arent obese

>>39889334
fuck my genetics? I've seen people balloon in weight but their pecs look completely flat and normal.

Can't really tell if there's a lump under my nipples, however when I feel around it deffenitely squishes and feels like like i'm grabbing skin tissue and not fat, like if i were to grab at my FUPA. idk maybe I have muscle under there? guess i have to just cut more to be sure.

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Has anyone here ever had an abdominoplasty(tummy tuck) done or know someone that has? Having lost 140 lbs, I'm going to need one as this loose skin simply isn't going away.

>>39889481
Gyno is more or less a hard lump of gland tissue just under the nipple

thisis your natural gland tissue becoming overactive and growing when its not supposed to

If theres no enlarged gland tissue its probably not gyno

Feel any other fatmass then feel under your nipple

>>39889501
L O N D O N
O
N
D
O
N

>>39889501
very cute tummy :-)

While waiting for my rotator cuff to heal, is it better to bench a full load on decline or lighter on flat bench?

I am about four months into working out and the last few weeks I've had a dull pain in my left arm during lifts. Today when squatting the pain got bad enough that I had to stop working out after my last set. It turned into a shooting pain that went from my shoulder to hand and lasted for about an hour. Right now I can still feel it, but it's more of a dull ache. It's strange since I hadn't even done any upper body yet as the squat is my first lift of the day.

I stopped working out at that point to give it some rest and will see a doctor, but am trying to get an idea of what could cause this and how long I should rest. I am 34 with no history of health issues.

>>39888428

Drop 15% and build back up.

Does your gym have fractional plates or did you have to buy them?

>>39889722
Fractional plates are a meme

>>39889755

I am too old and weak to increase my bench and OHP by 2.3 kg every time.

>>39889769
Do more reps

>>39889833

I'm just gonna get some fractional plates I guess, my old gym had them and I was stalling a lot less.

>>39889530
>>39889598
Why are there so many gays on /fit/??

>>39889051
With contrast?

>>39889123
Bulking also helps you gain lean mass. That's the point of bulking.

>>39889265
Clean and front squat, lunges, floor presses

>>39889997
It's a board about getting hot and muscular... Think again you twat

Should you squats if you are tall and have long legs

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what size hips on a man are considered large

>>39890180
If you have to ask you've probably got KLINEFELDERS

Whenever I do L-sits or parallel bar dips, one of my shoulders is lower and more forward than the other. How do I correct this?

>>39890578
Push the higher shoulder down

>>39890115
yes, pussy

how does intake work on an ECA stack? do I maintain a 500kcal deficit? or does ECA let me increase that deficit even higher?

>>39890785
Maintain 500 kcal deficit, it just suppresses appetite and gives you energy. Don't actually add the aspirin.

>>39890804
if the deficit's the same is there really any benefit to doing ECA? I know caffeine is muscle sparing and ephedrine is supposed to help with fat loss so does it just ensure that most of the weight lost is fat?

Absolute newfag here: do I trust the sticky or do I trust you bunch of fuckers?
The sticky is like "hey, do stronglift 5x5" and when I'm like "oh I should do squarelift then" I keep lurking and find ">he fell for the stronglift meme" or "stronglift doesn't fucking work" and the like. Fucking hell.

>>39890831
It's a tiny tiny boost to metabolic rate but I already stated the reasons for using it in the above post

>>39890849
It's all in good fun anon the important thing is that you get in the gym and start lifting.

Is keto advantageous over a regular deficit?

>>39890849

Trust the sticky; there's a certain population on every 4chan board that likes to spread misinformation in the name of "trolling."

What is the proper way to measure penile length?

I put the ruler to the right side of my penis and bone pressed it and got just a tid over 5.5"

Also, will my wee wee get longer if my t-levels go up?

>>39890959
Dicks don't grow after puberty but increasing T and DHT will give you harder boners which make it seem a little bigger

>>39890914
pls respond

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>Been doing SS on-and-off for two years
>Always vary things or lower weight due to fear
>Still DYEL
>Made approximately a month or two month's of progress

What's the least messiest way to kill myself so my parents aren't too traumatized when they find my body?

>>39891026
https://en.wikipedia.org/wiki/Inert_gas_asphyxiation

>>39891026
I'm in the same boat, bro. You just gotta keep on liftig and make sure not to skip a day. If you do skip a day, lift the day after. Just remember that you'll always feel better after you lift, even if you fail all your lifts.

how bad would it be for my body to go from 210 to 185 in a month?

Is fasted cardio in the morning a meme?

I have an A/B day.
A=chest and arms
B=back and shoulders
I normally do 3exercises for back and 3 for shoulders. Should I add one more for each and do A/B/C?
Would my chest/arms get smaller?

>>39890914
pls respond

>>39891720
Do you have legs?

>>39891763
I'll run and deadlift A day squat B day

>>39890914
pls respond

I'm trying to get stronger as quickly as possible for the rugby season and as such I'm bulking and doing stronglifts 5x5 almost verbatim.

My friend is telling me however that I'll end up playing a forward because all I'm doing is putting muscle mass on and no strength with high weight low reps and I should do his split routine and loads of isolations for strength, which is the exact fucking opposite of everything I've ever read here or in guides. Should I just ignore him? I don't want to ostracise a friend over shit I've read on the internet.

>>39888428
let the old one die out before making a new one retard

>>39879352

>>39892005
Your friend is so wrong, all the science is on the side of high weight low rep, besides as a former second rower forwards is awesome.
Make sure you are doing plenty of conditioning shit so feel free to join in on his workouts and just keep the weight and rest really low and treat it like a circuit

>>39892059
I honestly wouldn't mind playing a forward (heard very good things) but I've put so much effort into learning to play back, and I'm still only 82 atm (few months to go yet)

>Make sure you are doing plenty of conditioning shit so feel free to join in on his workouts and just keep the weight and rest really low and treat it like a circuit
This is a real good idea, thanks bud

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how much HIIT/cardio should I do and what should my diet routine be like, both in terms of what I eat and when, if I'm going for optimal fat loss in a (within reason)short amount of time?
I'm 6'0 and about 20% bf.

>>39892286

she looks fine, but bad angle there.

>you know what to do.

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Fatter guy here,
How do I make sure my hard nips don't poke out when wearing a compression shirt?

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>>39892330
honestly why are you wearing a compression shirt while you're fat. I've never had one but I thought they were just for showing off

something is making my post get caught in the spam filter, but basically just tape em down

>>39892351
>honestly why are you wearing a compression shirt while you're fat.
to not get mat rash

>>39892366
fair enough

i get the curse of the pointlessly hard nips more than the random bonder, honestly

>>39892330
Dont wear a compression shirt if you're a twink or fat. You just look stupid. Alternatively use tape or wear a shirt on top of your compression shirt.

Knees feel like shit whenever I put any amount of strain on them. I went running the other day and now they ache when I sit cross-legged. What do?

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What ever happened to cheekie the Asian? Wanna see those progress pics.

>>39892423
use the eliptical like a cardio bunny

also, look up good running form and cadence (long distance is bad for your knees), depending on how fast you're running you want to hit further forward with your foot.

been browsing /fit/ since last year
still don't know what pl8 means.

>>39892448
Knees also hurt with squats. Do I just need to fix form? I've been working on it, but I feel like it's still not perfect.

>>39892306
yeah I'd fuck the shit out of her, that doesn't help me though

>>39892450
one plate, ~20kg/45lbs, so a squat of the bar + 2 plates on each side would be ~100kg or "2 pl8"

1/2/3/4 is that number of plates (each side) for ohp/bench/squat/dead respectively

I had a basketball-related injury when I was 10 years old, but my family didn't mind it thinking that it would wear off. 8 years later I tried lifting with basketball shoes and ended up with a muscle imbalance, and aggravating my old injury, turning my right foot flatfooted. Turns out I tore a few nerves and ligaments back then, and it didn't heal right

I want to start lifting again, and not fuck up this time. What shoes do I get?

I have a very rookie question. What is the difference between doing 5 sets of 5 reps and doing 1 set of 25 reps? Wouldn't the total workout result be the same? Extreme example obviously, but similarly 6 sets of 5 vs 5 sets of 6.

>>39892613
The weight should be so heavy a weight that after 5 reps you will need a rest for a few minutes before you can do it again.

>>39892585
You can get dedicated lifting shoes such as nike romaleos, adidas adipowers, inov8 fast lifts, reebok crosslift, or you can wear something super flat like cons, or vans

>day after deadlifting
>midback seizing up and it's harder to breathe
Help

>>39892556

Holy shit I thought it was one plate= 2 45kgs twopl8= 4 etc and i've been going here for a year. This makes me feel so much better about myself anon.

>>39892665
If its hard to breathe lie down in the sit up position and try to control your breaths then wait for the spasms to stop then you probably need medical help

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What type of fitness routine does it take to get rugged....real rugged.

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>>39888428
will i fucking die if i do joker sets with the BBB 5/3/1 challenge?
i feel like i will, but i also feel like doing my 5/3/1 set, then going for jokers, then finishing up with the BBB sets would be killer

What would be better?

(L - lifting
C - cardio)
LCLCLCx
or
(LC)x(LC)x(LC)xx

I do jump rope HIIT (30s/30s for 20 minutes) if that matters

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>>39892876
Joker sets are for autoregulation. If you're feeling up to it go the fuck ahead.

>>39893182
thats kinda how i was thinking about it, i just wanted to see
does it make sense to run them after the 5/3/1 sets or after the 5x10 bbb though? you're not supposed to push for a pr on the last set during bbb, so i feel like it might be a mistake to run jokers before hand, any input?

>>39892671
you don't lift, do you?

>>39893227
do you 5/3/1 work then joker sets then bbb

How do i get rid of doms?

Did legs monday, now wednesday night and they're still sore as fuck.
I have a 3 day hiking trip tomorrow.

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I want to incorporate some weights into my bodyweight routine. Apart from the bench, squat and dl, what are other exercises that can benefit a calisthenics routine? Thanks.

>>39893316
gentle exercise, stretching and massage

I have popping and pain in my right knee, can't say it better than this but it's at the left part and I feel the pain when I am in a deep squat position, I haven't stretched my quads or hammies in 3-4 days so maybe it's that?

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What are some different hip abductor stretches? All I get is adductor when I'm goog-a-lin' for some reason.

If you have genu valgum abductors is what you have to focus on more, right?

>>39893373
THICCCCC

Been lifting seriously for the past 2 months now, and in these past few weeks, I've been getting absolutely exhausted after the gym. Like where I'm either needing to fall asleep or I'm actually nodding off within an hour or so after finishing.

Sleep habits have not changed much in this time, but I'm starting to get concerned. Is this something I'll get used to eventually or should I reduce the intensity of my exercise?

>>39889501
I'm straight but holy shit got the weirdest boner right now.

>>39892879
Anyone?
Also let me rephrase that question.
Should I do cardio on workout days or on rest days? I'd honestly rather do it on rest days.

>>39893412
https://www.youtube.com/watch?v=kwKcayYkyAc

Most likely you're not overtraining but this vid is gonna be useful for you in the future.

I guess the reason for you feeling sluggish and tired is because you're not getting in enough calories, or most likely you're just not used to the volume of your workouts.

The same exact thing happened to me, I would come home from the gym, I wouldn't even shower and I'd fall asleep on my chair and then move on to my bed (right next to my desk) but overtime I increased calories and just got used to it, oh and also I increase my water intake (around a gallon a day)

>>39893453
Rest days for sure, much better results, studies prove it.

https://www.youtube.com/watch?v=DVk-FqMpq6U

Why some of you say no brosplit if you're natty and others say it's still good?

>>39890914
IMO low carb is the way to go for fat loss as it keeps you satisfied but don't feel like you have to be in ketosis for it to work. Also some complex carbs every few days when you feel that it's severely effecting your energy to lift (brown rice is good).

Why do you say celebrity workouts when they prepare for a movie are memes? They might not be optimal for you but they aftually worked for them, isnt that a bit too much hate?

What's the best way to workout your chest when your arms are already giving out on you?

>>39893498
Because most of them use roids

>>39893463
Thanks a lot anon

Should every routine regardless of the objective include some exercises in the 5 rep range?

There's this chick who started showing up at my gym for the new year and always wears shorts on them with stars on them, the kind you see in raves. Is it socially acceptable to say "are those space pants? because your ass is out of this world" ??? I'm a 22 year old average looking dude

>>39893558
No its not

>>39893543
not really 5 reps is no good for endurance.

>>39893558
hahahhahahahah

>>39893469
Brosplit is fine for natty along with push/ pull - or push/pull/ legs

>>39893568
How about an aesthethic/volume only routine?

>>39891026
Hang yourself in the woods by your house and stream it on live me

>>39893582
Sorry im not native speaker. Do you mean that both are fine, or that they are fine if done togheter (??) ?

>>39893558
LOL anon pls that's corny as fuck, if you wanna approach her just act natural.

>>39893616
huh. I'm at my wits end then, how do you "naturally approach" her

>>39893353
OHP, rows

>>39893585
volume yes, aesthetic means nothing body comp is done through diet and cardio

>>39893655
You don't because you are crazy and will act weird and creep the shit out of a stranger who will never feel safe at the gym again

>>39893599
They are different routines

Either is fine

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>>39893655
w-well I haven't had a girlfriend in a long time, but basically just ask her some common questions like "How long have you been coming here?" but start off with something like "How's your workout going?"

Just, keep in mind to ask as much questions as possible, let her do the talking, you give as much eye contact as you can without being creepy (so look at her in the eyes for around 80% of the time) and give "bodily gestures" to show that you're interested (widen eyes, nod a lot)
Don't get too close since you're a complete stranger to her. be considerate of her "space"
Be quick to smile and laugh.

I remember all of this stuff from a book I read when I was younger:

http://www.dutchofficefund.nl/uploads/bijlage/bijlage--7398442457627443225.pdf

Here's the book, great stuff, I never use the tips from it since I don't really socialize (don't like people) but I use it at the gym subconsciously since a lot of guys there talk to me (pretty much only person in gym that does ATG squats properly)

>>39893673
Sorry for noobness, I like learning. I meant volume, thanks.

>>39893720
Maybe start saying hi every first time of the day you see her, so you dont come off as a total stranger when you approach her

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How does /fit/ season their chicken. I've just been using pepper and a pinch of old bay but it's super bland after a while.

can I eat 2000 calories in one meal and just do intermittent fasting for the rest of the day?

>>39893873
lemon, garlic, onion, black pepper and salt

i'm sleepy all the time, hungry, my shins hurt and I gained almost 2 cm in the last month, am I hitting a growth spurt? I am 18

>>39893915
males tend to grow until they're 21

>>39893924
so I noticed this happened after I really upped my calories but I am quite fat already 18-20% bf, I was going to go on a strict cut today but seeing this should I reconsider it? maybe try a recomp so I don't manlet myself by mistake?

realistically how much time would it take to lose 55lbs if i work out 3x/week and control my calories intake in about 2000 calories per day?

>>39893944
it's all about genetics
look at your father and that'll mostly be your height

>>39888428
How do you get over the fact that you genuinely may dislike women in their certain shitty habits.

I mean, if you watch a woman from a distance, you can easily watch a lot of bad habits in her, compare her to other women who do not have them and then just persuade yourself that you may not like her.

With the dislike being made from a "common" base, in a similar way that if you were to look at an animal who is sickly, or like another animal who is just more healthy.

I mean, once you get too close to a woman, eventually most sane men, as long as the woman is not utmost garbage tier, somehow are prone to develop somekind of feelings. As that is how usually tribal thinking overrides this personalized preference thing. It is even made worse when you realize that touch releases oxytocin.

So how can one cheat your way out of the tribal thinking mechanism if one is somewhat normal in that way? I am already making sure not to touch anything, and I treat personal relationships in a similar way as I would treat aggression and adrenaline when you get into a fight (with a long cooling off period). But personal relationships are a bit more tricky I feel.

Should I just go on an anti biotic cure to get rid of my stomach bacteria and to induce artificial autism symptoms, kek?

http://pastebin.com/f54AG18Q

>>39893977
maybe you're gay, bro

>>39893890
just make sure that it's 16/8 (16 hours of fasting, 8 hours of "feeding")
You won't see any benefits to if you fast more than 16 hours, you'll get the full benefit there and then it gets much slower.

>>39894005
not including sleep time in those 16 hours?

>>39893947
hard to say, but we can find an upper limit. if you want to lose 55lbs of pure fat then that's 55lbs * 3500kcals/lbs = 192500kcals. With a daily deficit of 1000kcals that means it takes 192 days. With a 500kcal deficit it takes 385days and so on.

In reality it will take less than this because fat is really energy dense and you're not losing 55lbs of pure fat. A lot will be water, muscle and other lean body mass which contains way less energy per lbs.

>>39893981
Spoken like a true woman who tries to make a man who wishes to escape their clutches, not be able so, kek. I am so close to escaping all of your influences.

You wont be able to steal my test!

https://www.ncbi.nlm.nih.gov/pubmed/15177709

>>39894023
even other women warn me of the tactics, kek

https://www.youtube.com/watch?v=SddZvNQOuFw

>>39894023
you obviously have some kind of anger issue towards women, mate

>>39894034
Not really, I just wish to not be influenced by them. There is a reason why men, boys were often segregated.

http://www.brainfacts.org/brain-basics/neuroanatomy/articles/2008/mirror-neurons/

Just being around slow, and dumb people will probably lower your test, and your volition.

Cocoon mode is no joke, and the reason why civilization may follow certain patterns and cycles is because of these fugging mirror neurons.

I just wish to find an optimum way to not become like them and how not to think like them, bar completely isolating myself from them, since they are everywhere.

>>39894051
there's a way which is raising your self esteem and stop thinking there's a big conspiracy around you

>>39894051
and its backed up even more with things like this

http://www.ergo-log.com/watching-aggressive-videos-can-boost-muscle-strength.html

>being around violent things increases test
>avoiding females and weak nu males negates any potential test lowering risks

even being around other high test males is good for EVERYTHING

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464174/

>>39894070
>I am too dumb to understand the complicated flux of evolutionary principles governing our many aspects of our lives and thus just throw out insults instead of shutting up my goddamn face

fixed your post for you.

>>39894079
w/e floats you boat, mate
you're not looking for answers here, just someone to agree with your distorted point of view

>>39894087
no, I am actually looking for someone else who may understand this complicated evolutionary lore and theory craft based on it. Obviously that is not someone with a double digit IQ such as yours lol.

why dont you shut up already and go drool on your keyboard or something you fugging tard.

>>39893977
>>39894023
>>39894051
>>39894075
I feel like your personality will keep you pretty safe m8

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>>39894097
Funny enough, thats actually put into my consideration lol. Its specifically crafted towards this.

>some lefty, weak nu male cuck thinks that this is an insult

kek

I nie help /fit/. I recently stopped cutting and Got to 65kg (im 175cm)
Then i slowly raised my calories 200 a week to 2400 from 1800 Now the thing is im gaining weight i already gained 3kg since like few days and my stomach balooned up. Can Anyone please tell me what the fuck is going on? Im scared i will have to cut Again soon if this wont stop

Does bulking always mean getting stronger, or can you actually fuck up your bulk?

>>39894145
bulking means eating more than your daily calories recommendation
ofc you can fuck it up and end up getting fatter

>>39894145
Yes you should be getting stronger
People fuck up bulks all the time.

>>39894116
Depends on the types of foods you're eating, for some reason olive oil makes me bloated and gets my stomach "balooned up".
Just experiment with foods, but objectively speaking people get bloated by: onions, garlic, bread, bananas etc.
Also it is pretty impossible for you to gain 3kg in a few days (I think that's what you meant), you're most likely constipated (which often comes along with being bloated and vice versa) from the foods you're eating, maybe you're not getting in enough fiber from veggies and fruits? I'm just speculating at this point.

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>>39894111
>people dont realize that the purity spiral, is also the increased testosterone spiral
>dont realize how powerful iconography is
>even violent music helps test
>avoiding weak people helps test

I was thinking more of the lines of crazy natsoc tatoo's, because I can hardly walk around with suit of armor, and a sword on my back lol.

But basically, glorifying, and acting like a strong culture of the past, will make you also more so. Even impervious to the civilization cycles hopefully.

What is SS?

>>39894178
A tribe including many members who, from possessing in high degree the spirit of patriotism, fidelity, obedience, courage, and sympathy, were always ready to aid one another, and to sacrifice themselves for the common good, would be victorious over most other tribes, and this would be natural selection. (Darwin, 1871, p. 132)

>>39894186
starting strength
it's a beginner's routine same as stronglfits

>>39894186
starting strength a strength training for beginners program written by mark rippetoe in his book of the same name

>>39894197
you're still going, mate
i think you need your own thread

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>>39894197
The problem however is, in our modern world there never truly is a tribe. There is work, sports, loose friends, family etc.

Loyalties get befuddled and the most major factor, to that of society, and with it its downfall cycle, becomes more prominent. Bringing with it things like lower test.

In turn, the mirror neurons of the others will make them known that I am disgusted by them, but since they just forget me, they also forget those habits. A single static beacon of influence does not stand a chance to change the whole of society.

>>39894164
Nah im shitting two Times a Day and eat clean. This happend to me already few months ago. I just dont want to be stuck in endless cut

>>39894318
your body will get used to it then I guess.

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would it be respectful to not use the deadlifting zone if I can only deadlift the bar?

>>39894420
maybe use dumbells then?

>>39888428
Not been gym for 2 months because of exams + holidays, before that I had an injury that fucked my routine and caused a few months of fuckingarounditis.

Plan is now to do SS until I hit at least 1.5 squat etc. I do SS but have a small light home bw routine I do in mornings plus some optional accessories I add at the end on my routine.

Q1 How do I ease back into lifting without injuring myself?

Q2 How do you not let life get in the way of gains?

>>39890060
>with contrast
No, without. It could be just really sore from walking I guess

>>39894450
o shit youre right. I'll just do those at home then

>>39888428
How do I increase weights? I always loose motivation and drop out the gym, when lifting becomes too easy and I don't know how to increase weights.

For example, I can do 3x8 20 lbs front raises easy. How do I get to 30 lbs? I can't do one rep. Should I just stick to it and do only one and the next week go for 2?

>>39894625
just add 2lbs more each time until you reach 30lbs

>>39894657
Should I do for example
What's the better rep/set to increase strenght with new weights? maximum rep one set? 5x5? 3x5?

>>39894681
5x5 is best
you can download the stronglifts app which adds the weight automatically to each day's set

>>39889501
What lose skin? All i see is a dyel

Anyone know a good gym in Berlin Kreuzberg / Neukölln? I'm moving there next week and am in need of a good gym.

Do you burn more calories when it's cold?

>>39894785
yes, but the body stocks more fat too

I've seen a lot of pic about before/after a cut. In most of the pics people don't lose almost any size in traps, arms and chest. Is that legit, what should I expect? About to enter my first cut.

>>39894808
cutting = eating less than your tdee
bulking = eating more than your tdee
it's nothing more than that, anon. in most pics they don't lose size because they continue working out to maintain their muscle mass

How to progress on face pulls?
I've been doing them for a couple of workouts with 27 kg but the machine I do them with has 4kg increments so I can't even start with the heavier weights.
Also, good lower back exercises for recovering a SI dysfunction? Not being able to do squats and deadlifts really frees up my gym schedule.

>>39889501
Hnnnnnnnng

>>39890914

No? Like a lot of meme diets they work but because they are so different from regular eating many people tend to balloon back up to their previous weight after reaching their desired weight.

Eating 3 solid meals a day with fruit and a ton of low calorie veg (spinach is goat, but can taste like shit from some supermarkets and great from others, so shop around) is the best and most sustainable diet.

Make sure to download an app like myfitnesspal to track calories so you arent guessing things either. Once you know exactly how much food you can eat in a day it becomes a lot easier.

Pendlay Rows or Bent Over Rows?

How long should I wait to switch from a full body 3x a week to a PPLPPLx?
Bench 1pl8
Squat 1.5pl8
Deadlift 2pl8
OHP 0.5pl8

It's not so much that I think I've stopped making gains, I just want to spend more time in the gym since I don't really have any otger hobbies or interests.

>>39894956
Does the cable machine have a pin you can stick a 1kg plate onto? Or those little fat rubber weights you can add to cable stacks?

>>39895188

I have long legs so prefer bent over rows but I would do pendlay if I could as I feel its more consistent.

I worked out biceps/triceps today for ~1h 30min. I am currently cutting for the 7th day and I've worked out my skinnyfat body for 2 months.

I want to go back to the gym right now to work out my biceps/triceps again. Can I do it? Or should I not while cutting?

What supplements do poor fellow britbongs use?

Been off lifting for two months after I pulled my lower back. I want to go back ASAP except I can't even do push-ups or carry luggage without feeling like I'm straining my back. Please tell me there's something besides endlessly sitting on my ass to get back to training?

>>39895190
someone pls respond

>>39895190
whats your bodyweight?

use symmetricstrength website, enter your weight and lifts and if it isnt intermediate then keep with SS, if it is intermediate, judge for yourself by your rate of gains and goals, if its proficient then your better then me

5'9" Prince of all manlets
I am fat and have been working out for the past few months, apparently I've been making mass gains because I have been losing fat but now there are new stretch marks on my chest

should I keep cutting and maintain the current weight of my lifts? or should I keep lifting heavy while I cut and assume the stretchmarks will fade.

I already have a bunch on my stomach and they look disgusting

I've lost 10 lbs in 1 & 1/2 months.

started at 260, made it through the holidays even though I wasn't really cutting because holiday food. now I am down to 250lbs

wat do

Help anons I want to do SS and have a few questions

>can I ss on a cut?
>if my work out days are AxBxA, do i get a 2 day break or is it a cycle? instead of AxBxAxx is it AxBxAxBx... and so on?
>do I have to ATG squat on ss?

>>39888428
deload and do 155 for 5x8, then progress that as far as you can before going to 4x6, then progress that as far as you can before going to 3x5

with upper body lifts especially, you should add volume when you stall

3x5 is not enough

>>39892876
BBB is a waste of time, do FSL instead and then do triumvirate or periodization bible for accessory

>>39895512
>5'9" Prince of all manlets
more like princess amirite

>havent gone to gym in 2 weeks
how fucked am I?
I was sick and at parents house for the holidays. The gym there doesnt have heating and its cold so I skipped.
Are vacations bad for gainz?

>>39895791
not really, but I would appreciate some real input if you have any.

>>39895828
probably don't one rep max on the first day back.

micro plates
or
aim for 5 next time

What's wrong with wearing basketball shorts to the gym? I got a couple pairs for Christmas and have been wearing them with a regular t-shirt. Now I learn that /fit/ things this is unacceptable?

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I'm 55kg and i'm stalling on 55kg squat, failed doing 3x5 three times in a row now. I've been eating 500 calorie surplus and 90g protein every day for 8 days, i'm beginning to think diet matters more than actually going to the gym. I'm doing 1/2 gomad with 1 meal a day, inb4 shit diet, this is the best I can do as I share with 3 girls and have social anxiety at times, it should be sufficient to atleast progress. I should have gone up atleast 1 pound by now, perhaps higher, since i'm eating 2400 calories and my maintenance is 1870 or smth, I am counting my calories correctly and accurately with god like precision, i even eat +600 surplus on workout days to counteract the exercise calorie loss.

It seems like such a struggle every workout, can I only improve as fast as I gain weight? I'm sad since I haven't noticed much increase in my bodyweight and my lifts either and i've being pushing myself not missing a workout or macro goal.

Should I deload my squat to 50kg then add increments again upto 55kg to see if I can complete it, or do I keep doing 3x5 55kg squat? I end up doing 2x5 then 1x1 and my legs are done.

>>39896030
>2017
>not wearing sweatpants to the gym

Should I add steps to myfitnesspal? My cutting diet is 2000 kcal and I lose 400 kcal daily at the gym, but my S-Health says I lost 400kcal today by walking 10 000 steps. So should I add it to myfitnesspal or not?

>>39896030
/fit/ is retarded
but most of the time, basketball shorts look retarded

>>39896115
well yea why wouldn't you

>>39896182
Dunno, I thought that when you calculate your maintenance calories it automatically takes into account that moderately active person burns x calories by walking.

My Near Year's Resolution was to start sprinting each time I go to the gym (I've been lifting for years but have neglected cardio). So far I've just been running a mile in the quickest pace possible, with periods of sprinting and rest periods (running at a slower pace) between the bursts of speed.

Does anyone know any good routines or tips for sprinting on treadmills? Most of the guides I see online seem to not be very trustworthy, so I'd rather ask strangers on a Tibetan horse-polishing forum like /fit/.

>>39896233
If I recall correctly you have to say if you're an active person or not on myfitnesspal, it probably depends what you put.

>>39896280
I have put "lightly active".

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Is this a decent routine or to much in a day. Takes awhile to complete they are not in order that I complete them. I usually start with chest

>>39896411
You only need 3-6 exercises per workout. Pick the ones you like the best and hit them even harder

>>39896411
I do most of that, but I usually only do the one type of curl where you stand with your back to a wall and twist your forearm as you curl.

and I don't do Incline or raises.

should I /fit/?

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>>39896427
OK seemed excessive to me it rocks my upper body. About 2 months deep and decent results. I have split my leg portion into two days what u think about it too much?

>>39896450
I'm not doing them on incline but the app doesn't have a hammer grip bench. I only have dumbells

>>39896450
Supinating curls are pretty lit. You should definitely do lateral raises but you can skip front raises.

>>39889674
Are you resting the weight directly on your spine or any bones to pinch a nerve perhaps? Remember to flex your back muscles so the bar rest on them and not your bones

>>39896479
>You should definitely do lateral raises but you can skip front raises.
I always do those before I do the bent over flys,

what are front raises supposed to work?

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how much green tea can I drink per day? it's cold out and I don't hate it, plus it helps metabolism, right? right?

>>39896249
>sprinting on treadmill
Don't be that guy.

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>>39888428
How many scoops do I use to be a ghoul?

>>39896567

Why is this a bad thing, though? I noticed I got a few looks when doing it, but I figured that was because everyone else on a treadmill was a cardiobunny who was jogging at a slow pace.

I honestly have no other options for sprinting. There's three feet of snow outside and I'm far away from any indoor tracks.

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Cutting at 2200 cals with typically 50 - 70g of fat a day
Is this too low? What will happen to me if I don't get enough fat in my diet?

can spicy food induce diahrrea/watery stools, ate thos chicken breast with some spicy sauces which to me didnt feel very spicy, finished with a coffee my meal. As I went home I had to take a shit and it came watery, then around 1h or bit more I lifted and wasnt feeling very well, was really tired since I partyedvtillv6am in nye so i need some extra sleep.
Anyways, is this just spices or am I in for some food intoxication

>>39896756
forgot to mention Im in the toilet atm shitting more

>>39896753

>is this too low

Ideal for 2200 cals is 61 grams so lol, you're doing pretty good

>what happens to me if I don't get enough fat in my diet

Depression, erectile depression, feeling nervous around women, feeling tired all day, feelings of insecurity, playing video games all day, watching anime, etc

srs.

It lowers your test levels big time

Hello buddies,

Quick question about cutting and what's happening with my weight.

I'm a beginner, been lifting for a month (SS-ish with slightly random dumbell work to learn different exericses, swtiching to the /fit/ Greyskull LP for the new year).

I'm also trying a 400cal cut off a TDEE of 2200; I'm sometimes blowing it but mostly doing okay. Thus far my weight has been totally static. Is this normal?

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If I'm over 300lbs, is it normal for me to be losing about a lb every day to two days from eating better and moving a more?

I was 340lbs, now I'm 311lbs. But it seems like if I eat right I lose weight really fast. for example:

>monday: 315.3
>tuesday: 314.8
>wednesday: 314.2
>thursday: 313.6
>friday: 312.7
>saturday: 312.4
>sunday: 311.8

It isn't necessarily always a lb a day, but more like half a pound to a pound. I weight myself first thing when I wake up after I urinate and have a bowel movement.

Hey buddies,

Quick question on cutting and my weight. Newbie here (doing the /fit/ greyskull LP variant), about a month in, and also trying a 400cal cut off a TDEE of ~2100. So far my weight hasn't budged an inch. Is this to be expected?

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How do people measure their 1RM?

I mean, let's say you try X weight for your 1RM.

1. If you can lift it, you have no way of knowing if you could've lifted more, and now you're muscle-fatigued from the effort and it wouldn't make sense to try with more.

2. If you try too much weight, you can't lift it; if you try with less weight, again, you're fatigued and will perform worse, so you can't know for sure either.

So how do people usually do it?

>>39896869
>>39896895
Whoops that went bananas. Double post.

At the moment my split consists of going to the gym 4 days a week, with a day of each of the following

A Legs
B Chest/Triceps
C Shoulders
D Back/ Biceps

What it be worth, if I have the time, changing to going 5 days a week and doing

A Legs
B Chest
C Arms
D Shoulders
E Back

I'm sure it doesn't matter a whole deal but it would cut my workout time a bit and might improve certain lifts if I can focus more on them.

Thoughts?

>>39896898
>it wouldn't make sense to try with more.
just try more and if you can't do it, do your regular workout and then try again at that weight next week.

>>39896961
>try once per week until you get it
No offense but that seems like a shit way to measure to anything

>>39897020
you don't do it every week you do it the week after while you're fresh and if you do it then you increase weight in your regular workout more if not you focus on your standard workout until you feel you're ready to increase your one rep max

at most you do it twice a month.

>>39896787
>>39896787
>>>39896753
>Depression, erectile depression, feeling nervous around women, feeling tired all day, feelings of insecurity, playing video games all day, watching anime, etc
>srs.
>It lowers your test levels big time

Thanks m8
B-but what if this is how I feel and act anyway

>>39896960
I would recommend instead a push/pull with a weakpoints day

Squat variation on push day
Deadlift variation on pull day

An acquaintance of mine has been lifting 2-3 times a week for a year,and his stats are ridiculously low, like benching 0.5pl8 or curling 20 pounds.

How is that possible ?

how easily do you guys get erections?
I hear about those spontaneous spurs of erections of guys nearly everywhere
but I do nearly never get those in public, not even kissing
I do get it when, making out more heavily and touching stuff, whenever coitus can actually happen

and 30yo already and basically I never had that much libido, I jerk off between 3-5 times a week
Am I low test or something? and if so, how to improve this?

>>39897334
either he's super fat and perma-cutting or has poor diet doing his "home made" routine and not focusing on progress

>>39897437
I'm exactly the same, if it makes you feel any better. I don't get the whole "I saw a girl, I got a boner". Probably just brainlets who aren't in control of their own bodies.

For the next month I can only go to the gym Saturday and Sunday. What routine can I do to not lose my gains at least?

>>39894257
the tribe is your family, and friends.

before the 60s there was more of a sense of community and that was partially because of religion, which made it easier to identify your tribe and ensure that it had similar values and wasn't constantly infighting.

current views are all based around the individual, do whatever you want if it doesn't physically hurt someone because it feels good even if it damages society or is unhealthy.

>>39894452
Q1: Nothing special just be strict on your form and start with light weight and work your way back up.

Q2: Try to go to the gym at the same time each day if possible and make it a habit. I started going to the gym after work and it's now so drilled into my head that I just go from work to the gym without thinking.

You can do it anon.

>>39897510
>Probably just brainlets who aren't in control of their own bodies
problem we can't control our penises into erections either, I know I wouldn't walking around with a half erection most of the time
but thing is, I'm very passive and I its hurting my game
when you have more libido (more sexual) you must take more action towards result, as being chill and passive is generally just waiting for something to never happen
this is got to my biggest game killer right now

Are unhealthy food like sweets better than nothing if i'm low on calories to reach the 2800-3000 I require?

Should i do anything different I'm my routine while cutting? Will I still gain any strength during a cut? I seem to stay sore a little longer while losing weight

>>39897964
Have a big glass of milk. Bam 300 calories and some extra protein

Is it normal that my limiting factor in the L-sit is my quadriceps ?

>>39897964
Sweets are basically worse than nothing.

How much 1pl8 weights in kilograms/

>>39888428
any fitness trackers worth getting that don't require a windows pc or smartphone?

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ss wants me to do squat again. Oh hell no I can barely walk and stairs are ridiculous. I'll do on the next A workout.

I don't even want to do the B workout, my shoulders and chest are sore af. I feel like being safe for 3-4 days is better for me atm

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are you supposed to lean back a little on face pulls? i can only use super small weights when standing straight because the rope pulls me over otherwise
is it ok to lean back enough to take the slack out of the cable but not enough to actually lift the blocks?

>>39898402
...so you want a pad of paper?

>>39898448
how do I track heartrate and sleeping with a notepad?

>>39898410
it's just DOMS. It's natural. If you're gonna be a bitch about it take a day off, but go the next time.

DOMS dramatically decrease over the first 2 weeks. They're almost gone after a month.

>>39898455
You don't. You need a tracking device and a recording device. The cheapest variation of this would be a fitbit.

>>39898455
tracking all kinds of shit doesn't help you get fit. lifting weights does but what ever makes you feel good about yourself. i personally have never and will never waste time and resources on that garbage

>>39898434
Yes. Face pulls are to work your posterior deltoids primarily, and if bracing your legs helps you pull more weight, you obv are working them more.

>>39898490
you actually raise a good point, I'd be throwing money at something to get statistics I don't even understand - not going to get one, thanks anon

>>39897635
Bamp

>>39898455
You need a pencil and a piece of paper

>>39897635
>>39898869
you'll lose gains no doubt. have to make them workouts really intense and make sure you hit everything at least once as the main working muscle and at least once as a secondary working muscle

>>39894751
That's not me, that's the goal body I'll never have.

I started doing squats, but no matter what I do, it always feels like my left leg is getting worked way harder than my right leg. I keep shifting positions but nothing helps.

What the fuck do I do?

what is good myprotein whey flavour? tried vanilla and strawberry. is white chocolate ok?

>>39899209

cinnamon is pretty nice

I like to mix it in my oats to flavor them

>>39899232
get out

What exactly is wrong with 5x/week instead of 3x/week?

If i'm doing babby lifts like 30kg standing press, 40kg bench, 70kg squat/dl, is it okay for me to switch to 5x/week?

I feel like i'm not doing enough. Nothing is happening to my body. I'm not changing. I'm still a skinny dyel.

>>39899342
Eat more you dick

>>39899342
Your body isn't going to change over night, you faggot. Chill the fuck out and keep lifting because you're still weak as shit, and need time to grow

On week 3 of couch to 5k, and on the second 3 minute run, I had to take 2 short breaks totalling about 30 seconds. Should I mark the run as incomplete or count it?

How long do calories take to process?

For example - if I ate 3000 calories above my maintainence, how long would it take me to actually gain that pound of fat? Is it immediate or does your body work slightly behind your intake?

This is more of a curiosity than advice, but does anybody raise their plates a bit for cleans, deads, etc? I just measured my 45lb plates and they're like 2" smaller than normal. Put a 25 underneath them and noticed it felt much better.

>>39888428
Need some help here /fit/, i've been doing calisthenics for 2-3 years and today i made a 90kg concrete barbell, which exercises should i start doing and how can i incorporate them into my routine.

>>39896898
do set of 3 then use a 1rm calculator they are accurate enough for what you are using it for. Dont do it it every week you will just hurt yourself.

>>39894015
>not including sleep time in those 16 hours?
16+8=24
24 hours in a day

you do count sleep hours because you're not eating as you sleep.

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Are SARMS natty?

>>39899167
Do lunges to even your legs out

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I did 7 months of SS and 5 months of PHUL, then no lifting for 6 months b/c life. I have massive trouble eating enough, and have a history of anorexia.

You reckon I can get to husbando mode in 2 years? How should I go about this?

>>39899746
no

>>39899787
Fry everything in butter then top with cheese, drink whole milk as your primary beverage, and snack on nuts.

>>39899538
incomplete

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Have been lifting consistently for 5 months.

Had shoulder surgery last year due to dislocation issues.

As part of rehab I need to do 3x volume in back exercises as opposed to chest, and due to limited shoulder mobility only front squats.

Can I achieve good aesthetics with my frame?

80KG/181CM
176lb/5'11

>>39899867
you're going to get sick back gains

Why Is my TDEE so high? I thought they were supposed to be around 2000, but every calculator says I am at over 3000

>>39899856
Figured as much. Hopefully I'll do better next time. Thanks

>>39900035
you are either, big, tall, or active or any combination

>>39900035
2000 is the average BMR of the typical person. If you're above the average height and weight, your BMR will be higher. But also the fact that you're doing strenuous regular exercise increases your calorie burning rate due to the actual calorie expenditure of the exercise and the "afterburner effect" of the body using calories to recover

>>39900159
I'm fat but I work out 3 days a week, I'm dumb but shouldn't they cancel each other?

what does 2/3/4/5 mean?

>>39900190
225 pound barbell curl
315 pound ohp
405 pound bench
495 pound squat

>>39900035
Mine is there too and trust it. I have been eating around 2500 and it is a miniscule amount of food to what I normally eat. That means I would normally eat double that food amount and I am but maybe 20lb overweight. So in reality I really must push higher than that. Maybe like 4000 idk shit seems all confusing to me. Either way I'm losing weight now

>>39900166
> shouldn't they cancel each other?
The calculator doesn't know you are fat just that you have a higher than normal mass, which requires more energy to move around. If you are trying to lose weight tell the calculator that you are sedentary

>>39900214
kek. First time I'm seeing 1/2/3/4 in burger units. Why are Americans so retarded?

>>39900298
lol those are 2/3/4/5 not 1/2/3/4, who is retarded now?

>>39892456
Hip drive? Try not to push your knees in front of your toes.

>>39899209
none of them. Ignore the shills, their flavors are awful.

My gf wants to dye her hair, but I don't like unnatural hair colors. Should I try to keep her from doing it to stay alpha? If so how?

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I'm doing the couch to 5k thing. When I'm running I get these vomit-smelling burps and wonder if I'm close to getting sick. I just want to know what is going on here and if vomiting is a common occurrence when running.

I also get headaches fairly frequently after running. I drink plenty of water and eat OK so I think that's not the source of the problem.

>have a day which involves deadlifting
>usually skip it and do upper body day instead
how do i learn to enjoy lower body lifting? seems like a waste of energy tbqh

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>>39889501
MFW I look like exactly like this, but hate my wide hips.

>>39896546
This is probably it. I do use a towel over the bar to help with that, too

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This question is going to be very fucking stupid

I need to look as good as possible by February 24th of this year. I know the time frame is really fucking small, but any reasonable progress in that timeframe would be great. I need to get as much done between now and then as possible, but I just don't know what the fuck to do.

I'm currently 6'4" and 245 lbs. I have no lift numbers at all. What can I accomplish in that time, if anything, that wont kill me? (i.e. no ECA stack or anything.

I'm assuming I wanna cut, since theres no way I can actually accomplish much muscle growth in that timeframe. I figure something like 2k cals, supplemented with lifting and cardio, but is there anything more I can do? Can I abuse my calorie count more? Do I bother lifting?

Whats the plan, I'm dying here

>>39901567
I got head aches at first. After about my 5 or sixth run they stopped but I'm in decent shape already. It's almost like my lungs got stronger. At first I had like asthma for hour after a jog but that cleared up too. No burps though

I'm in my apartment gym and I have to do bench press. I'm still dyel (only 150lb bench) but since the gym is usually empty, I bench and squat in the rack. Some guy is here and wants to use the rack though, and I don't wanna bench in it like an ass. Can I bench with dumbells for the same effect? They only go up to 70lbs though

I really struggle to keep my shoulder blades retracted when doing bench. How do I fix?

Are there barbells in boxing gyms?
If not, or if they're shitty, is it normal for people to have 2 gym subscriptions, 1 normal gym and 1 boxing gym? That must cost $1500+/year combined.
I live in Paris so the cheapest gyms are around $40/month, and boxing gyms tend to go higher. What do?

>>39901834
ARE YOU FUCKING KIDDING ME!!! HE TOOK MY FUCKING RACK TO STEAL THE BAR ONLY TO DO FUCKING 95 POUND DEADLIFTS! I FUCKING HATE NEW YEARS!!!!

What's the deal with daily weight fluctuation yesterday I was 253 Tonight I'm 258, I have been eating below my tdee for about a month now and have started lifting and cardio on rest days, I think i have lost like 4 pounds but it always fluctuates up to 6lbs. That can't all be water weight can it?

OHP: The bar sometimes wobbles as I raise it. How could I fix it?

Barbell Row: Can I substitute a seated cable row instead, if I add another exercise as well?

General Technique: Will mistakes in form always lead to pain? I feel that my squats aren't up to par, but I can't place what I'm doing wrong.

>>39901972
I weighed myself Sunday morning: 78kg.
Ate 1200kcal Monday. Weighed myself Monday night: 80kg.
Bed to bed, weighed myself Tuesday morning: 75kg.

Thought I was messing up but no.

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>>39901630
the plan is in the sticky, good luck

>>39901834
I do the same thing. There is only a rack and one bar. Fuccbois can wait

When on a cut should I expect my stats to go down, stay the same or progress but slower?

>>39901401
I had the same issue. My GF wanted to dye her hair red-velvet. I just told her not to, end of story.

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I'm 18 and 5'6'' i don't want to be that of a fucking manlet, my brother is 20 and 5'8''. I run 5 km every night, do abs routine every day, go to gym 4 times a week.

Am i fucking my height or am i going to be taller with this excercise?
Any suggestions?

>>39902446
Red velvet is a cake flavor, not a color. Your gf is just retarded.

>>39902132
>The bar sometimes wobbles as I raise it.
The bar isn't wobbling, you're not holding it steady.
>but I can't place what I'm doing wrong.
Film yourself and check.

>>39902919
What's the best way to film oneself without looking autist? Is there anything else I can do to improve barbell technique?

Will it be shitty as a beginner to start 5x5 like AxBAxxx or ABxAxxx? My college gym is only open Monday to Thursday so I can't put rest days in between all workouts.

>>39902976
Everyone films themselves for form check. Just try to film 2 reps (one from back and one from side), and try to not film anyone else. As long as it's obvious you're just filming yourself, you should be fine. Some gyms will want you to clear it with their desk before hand though.

As for ohp form, drop your work set down 20 lbs, tighten your glutes and abs for stability, and try to flex your lats into the bar.

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6'1'' 250 lbs here

What is the tl;dr of keto and how do I lift on it? I want to get down to 200 by summer

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>>39903022
Thanks for the tips, based anon. May your gains be blessed and your NYRs be few.

>>39901856
face pulls or band pull aparts

>>39903049
it's low carb, people think that if you only eat fat and protons it will help you lose more weight.

it's not scientifically proven to make you lose weight more quickly.

it's in the sticky, good read.

Ran out of protein shake powder but found an old jar my friend gave to me a while back because he didn't like the taste. It expired in November is it okay to use?

>>39903240
should be fine

How's LA Fitness as a gym? There's one right next to me, and while I've been using my apartment gym, it's shit. Been thinking about getting a membership there, and the monthly fee doesn't seem too bad.

>>39903259

go over and ask for a free trial

>>39902296
Plz respond

>>39902296
Depends on how much you cut. If a little then slower gains. If a lot then you might drop

Requesting the starting ass routine. I need to grow my gfs butt

Why do some people do push ups on their knuckles?