Qtddtot

>>39904457
Adipower 2s are propably best when it comes to price:quality ratio, if you can get them

Anyone tried melanotan?
I live in a country where it's always rainy and I'm pale as hell

>>39904523
Melanin gives skin darker shades
Melatonin is for sleeping

>>39904457
did you know if you take a more narrow stance in the deadlift you don't have to lift the bar as far

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?

>>39904637
going too narrow will put pressure in your chest though. You want to retain a little further than shoulder-width.

>>39904720
You can do SS on a cut, but the program is designed for people bulking. You can still get noob gains and moderate strength gains.

The cycle is AxBxAxx with the final day counting as a "rest day"

You don't need to do ATG, but at least squat around or below parallel.

How can I improve my grip strength for diddly?

>>39904457
Adipower or Romaleo

>>39904760
so i technically only have 1 off day with SS? thanks mate

>>39904598
Are there actually melanin pill?

>>39904467

I think you mean Adidas Powerlifts 2.0

Adipowers are something like $180. The Powerlifts are maybe $90 new, and any 2.0s you can find are going to be much cheaper, since the 3.0 (which I'm pretty sure is essentially the same shoe) came out four or five months ago

>>39904792
yeah, my bad. Meant powerlifts, it's still pretty early where I live.

>>39904787
You technically have 4 off days. Damn, SS is really good for people who don't want to spend much time in the gym.

This is going to be my lower body day x2 a week

>leg press
>deadlift
>cable kickback
>cable pull through
>calf raises

how do i make it high volume? How many sets and reps? Heeellpp

Do i really need to add leg extensions and leg curls?

File: hqdefault.jpg (25KB, 480x360px) Image search: [Google]

25KB, 480x360px

>>39904963
Do squats you idiot

>>39904792
Powerlifts are shit tier shoes. Heel thats too short and compress overtime. Just save up and get adipowers, you can get em for $150-160 nowadays

What are some good abs and/or oblique workouts?

>>39904996
squats are dangerous and ill never get the form so yea

>>39904963
>how to make it high volume?
increase the volume...5x5 for deadlift and press and then 4x8,3x12 or 10x10 for others.

>Do i really need to add leg extensions and leg curls?
If you're starting out i'd add in squats even if you're doing a bodybuilding routine.

>>39905020
>Squats
>Dangerous
>Hard form
You must be new here

>>39905030
10x10
Wat?

Also, I dislike squats. I was asking about extensions and curls because I'm wondering if 3x10 for the leg press and deadlift twice a week will be enough for my quads and hamstrings.
>>39905047
I can't even do BW correctly

File: IMG_7286.jpg (47KB, 600x399px) Image search: [Google]

47KB, 600x399px

>>39904457
Im thinking of getting this shoe cause i heard its good and i saw its currently 70% in amazon but apparently the heel is made of rubber and i was told rubber heeled weightlifting shoes compress overtime (as opposed to wood/tpastic heeled)
Thoughts /fit/?

>>39905083
it will be 'enough' if you are quite new to this.
assuming you want hypertrophy/bigger legs? Yes, in short.
Once you become a bit more advanced you will need squats, and I highly recommend them once you're solidly in a routine

File: __mei_overwatch_drawn_by_rawrden__sample-d216964d6b865cecd3cdcd12776445c8.jpg (174KB, 850x1510px) Image search: [Google]

174KB, 850x1510px

What do you guys do on gym snow days? I just got stuck on three different streets attempting the drive.
calisthenics?

>>39905261
Ok but can i get advice as to sets and reps? I don't understand stalling and deloading and whatever
I just want linear progress

>>39905347
do set of 10x10 you said you wanted high volume

>>39905421
No
I will die

>>39904790
>>39904790
Its an injection with some nasty side effects. Namely nausea and risk of cancer.

>>39905432
then do less volume than that

>>39904996
>falling for the squat meme

Instead of microloading 500g, can I just add an extra set to simulate the overloading?

176 pounds 5'7 is just fat right? I have muscle but its covered in fat, im thinking ill look better at 150-160? training for a year now

>>39905452
Like what

>>39905486
5x10

>>39905486
>leg press
5x5 then do a back off set of 20 reps at 50 of what you were doing your work sets
>deadlift
5x5

>cable kickback
>cable pull through
>calf raises
15-12-10-8

If you are going to do a bro split workout you may as well go full bro and do the leg extensions and hammstring curls15-12-10-8
Prepare for a lot of DOMS.
You should learn how to squat it is a fairly basic human movement

>>39905577
What's the science behind your suggestions?

>>39905611
broscience lol. If you want the science program for building muscle and strength you want 3-6 sets of 3-8 reps

are stretches as vital as people seem to make them? Should i be doing them after squats, deadlifts, bench presses, etc or should i just not worry about it

>>39905634
uh okay, but is it enough volume?

is the most important thing about looking good being at a low bodyfat?

>>39905577
Yes, why the fascination with high volume?

I have really sore calves from running, like quad doms but just dead sore but only in one leg. I had an injury in the sore leg 4-5 months ago so is it possible that it's only sore because of that and it's just a sign the leg is rebuilding its strength? I know generally soreness / pain in only one leg is the sign of an injury but because of the previous injury I'm wondering if it's just that it's not as strong as my other leg yet

>>39904457
How do I get thicker loads when ejaculating?

>>39905841
look at thiccer girls

When I feel it's warranted to move away from SL5x5, which will be soon, what's a good program to get on? I'm thinking 2-suns 5/3/1, also interested in Olympic lifting though.

>>39905841
Zinc.

>>39905261
nobody "needs" squats if they are not competing in PL or WL

that said this idiot >>39905347
should just do starting strength, squats and all

File: feelsgoodchiefs.png (695KB, 972x1190px) Image search: [Google]

695KB, 972x1190px

>>39905118
I've been using those for over a year and had no problems. I remember reading those same reviews on Amazon but the heel is solid. They are incredibly ugly shoes but who cares.

Definitely helped bigly with my high bar, front squat, clean, and snatch

>pic unrelated but go Chiefs

>>39904457
I've noticed doing sl 5x5 that the amount of energy it takes to exert enough to squeeze out 5 reps on for example bench press takes a while to recharge itself in between sets. I've seen it suggested to rest 2-3 minutes but in order for me to go 5x5 I need to rest at minimum 5 minutes for the energy to come back to be able to complete the set. If I wait 2-3 minutes I usually can't get past the 3 rep. What's happening? Should I Deload and work my way back up to the current weight in hopes that the rest time between sets reduces?

Also, growing up I stood swayback posture style so I've got literally no ass. On squats I can maintain straight bar path with good back angle for high bar but as as soon as my ass burns through its fuel the weight gets shifted over to my quads and the bar path shift forward. I've played around with increasing back angle slightly to be somewhere in between an optimal low bar angle and a high bar back angle. I feel no stress on my curvical spine and it helps force my ass to complete the movement. Is this alright?

>>39904457
I've been doing Stronglift 5x5 for a while but I felt it didn't take a long time and I wasn't feeling really pushed, so I modified it. Tell me if this is good:
Each exercise has one warm-up set of five reps, then three sets of eight at whatever I can do it at, and then one final max-out set of five

Squat
Bench
Row
OHP
Deadlift

I finish off with some accessory exercises like pull-ups. Tell me if you think this is good. Thanks!

What if I eat 1 2500 calorie meal instead of 3 800 ones?

why should I even cut in the winter? its so cold outside and its snowing, I wear clothes all the time too, I am like 17% bodyfat

>>39905118
i had VS athletics for 5 years and they held up incredibly well

no worse than the romaleos I have right now, just nowhere near as cool looking

>>39905865
PPL

File: abs-amazing-beautiful-beauty-Favim.com-2143991.jpg (66KB, 500x500px) Image search: [Google]

66KB, 500x500px

I have adjustable dip bars at home that go from roughly 1.5 feet width between the bars to up to 4ft. I always leave them at 2 feet because that is comfy and saves storage space but my question: Is there an actual optimal width for dips to hit chest and triceps respectively in the best way? And same question for neutral grip body rows/pullups?

I just ask out of curiosity btw, seeing great results either way. Was just wondering why there would be such a huge width difference (except for people around my height but with absurd wingspans maybe).

pic unrelated and just for attention

I feel like puking. Every time i eat. How the fuck do i bulk?

I want to do IF again (had great results before) but I wonder if 30g of whey (in water) at lunch and half a gallon of unsweetened herbal tea over the course of the day (mostly 10am till my eating window starts at 8pm) will fuck with insulin spikes too much? I have made a habit of both since I last did IF and am pretty autistic about doing it right.

When squatting one of my knees points outwards more than the other, I mean, they're not symmetrical (by a long run). There's something i can do to fix this?

>>39906109
Anyone?

File: fuckohp.png (19KB, 552x237px) Image search: [Google]

19KB, 552x237px

How valid is this leddit post?

how much (%) fat should you have in your diet?

>>39906313
just microload if you insist on linear progression

if you don't mind taking a step back, take some weight off and do a lot more volume and slowly taper it down and increase weight (basic linear periodization)

Anybody on HIIT?
What is your setup?Where does a beginner start from?

>>39905019
squatz and oatz

>>39906313
Why is OHP so hard to progress on?

>>39905939
do some glute bridges to work on glute activation i'd say
do you do any cardio? might explain why you need to rest so long. You may also just be shifting heavy ass weight

>>39905942
might be okay for now but as you get stronger this will become very taxing, beware of overtraining if you're doing this 2-3 a week regularly
>inb4 overtraining is a meme

>>39905939
Bumping this post. I have literally the same issue with my ass.

>>39906376
Not doing enough volume.

>>39906189
pls respond

>>39906376
because it's limited by the anterior delts, which are a tiny muscle group

>>39906460
this too, good luck making pressing gains with 3x5

File: qt3.14.jpg (33KB, 600x588px) Image search: [Google]

33KB, 600x588px

Stronglifts says I should keep going until I no longer progress each week but what if I progress on some lifts but not on others?

what is a good application for counting calories/cutting?

>>39906116
Ignore the feeling.
Occasionally you may even puke. Good luck, m8.

>>39906474
then add weight to the ones you've progressed at, and continue to work on the ones you still need to accomplish

>>39906478
Please this.

>>39906362
What are 'oatz'? Never heard of it.

>>39906527
>he doesn't know what oats are
https://en.wikipedia.org/wiki/Oat

>>39906490
>>39906478
I use FatSecret, great app to know how much you eat, calories lost and weight you've gained. Also very easy to use.

>>39906002
you will lose more body fat with one meal, look up intermittent fasting

>>39906527
nyr pls go

>>39906478
MyFitnessPal works well and becomes a habit after a while.

dont pay for the premium version though, when you feel like you need more info you can move on to apps that specialize in different reigions depending on what you need.

>>39906462
>>39906189
the point of IF is you don't eat anything throughout the day and only drink water

>>39906478
MyFitnessPal

>>39906474
You're gonna stall pretty fast on OHP with stronglifts. Keep doing the other lifts

How big is 171cm in feet and inches? Google says 5'61 but other converters says 5'73.

I know I'm small but I always thought I was atleast 5'7.

>>39906567
>>39906482
Cheers

Should I keep going until I stall on all the lifts and then move on to some intermediate program? Or is it okay to do Stronglifts as an intermediate lifter aswell? I'm already adding pull-ups and dips.

>>39906624
Unless you plan to move to America, why would it matter?

>>39906644
>Should I keep going until I stall on all the lifts and then move on to some intermediate program?
you should read the sticky

de-load and try to progress back again if you cannot move forward anymore then move to an intermediate

>>39906655
Nice digits but I'd just like to know

>>39906624
that's 5.61 feet not 5 foot 6 inches
12 inches in a foot
google convert uses a decimal system though
you're 5'7
fucking manlet

File: AR3422_01.jpg (30KB, 550x550px) Image search: [Google]

30KB, 550x550px

>>39904457
If you're Europe, these are going for 50 euro. They're designed by Mark Bell for powerlifting/crossfit.

File: 1464207065100.png (148KB, 645x772px) Image search: [Google]

148KB, 645x772px

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?

>>39906751
most important thing is food and sleep breh

>>39906752
What should i eat, bruh?

>>39906764
clean

>>39906023
>>39905908

Ever feel the heel height slowly getting shorter and shorter? I have horrible ankle mobility + over 6 ft 5 so higher than normal heel height really helps

>>39906751
desu m8 height doesnt matter as much as we all say it does, just be confident in yourself and no one will realy notice.

i have a friend who is 5'6 and tries to act bigger than he is so everyone takes the piss, but one of my other friends is alot shorter at 5'4 or so. but because he is confident and laid back about it he gets the respect from both genders.

File: billybob.jpg (36KB, 450x599px) Image search: [Google]

36KB, 450x599px

I went from squatting in squish Nike Air to socks to "big heel" shoes..... and now I am squatting in Adidas "tennis" sneakers....

They have no squishy "air".. they are pretty much even level from toe to heel... they have "leather" all around (unlike Chucks)... and their sole is amazingly grippy ... I push the Prowler sled on concrete in these things...

>sorry no pic... they are white with orange and black highlights.....

I still don't understand how you form your own individualized routine.

Like, I enjoy SS, but I want to add in more arm, core, and chest excercises. I feel like adding things overloads that part of the body, and the only solution is to split everything up so no longer SS, and it's kind of overwhelming. How did you guys figure it out?

>>39906560
Yeah I gathered, of course the whey gotta go, but at least the tea is zero calorie zero sugar zero anything, literally just herbal extract in hot water to help with an unrelated medical issue. But I am dumb and have no idea if that would trigger insulin still.

>>39906856
>idea if that would trigger insulin still.
it shouldn't, tea isn't sweet and doesn't have sugar. it's water and leaf oil.

I've been lifting for hypertrophy for about 3 years now and decided I'm weak as shit compared to how I look. For example
I can incline db press 80lb 12 reps but can't even consider 90lbs.
I can incline 225 12 reps but can't do that much more than that.
What do? I really want to start db pressing 100lbs for reps this year

>>39906775
Thanks, senpai
>>39906803
I know, man. I don't have height complex or anything but being taller makes you a bit more attractive, and has its perks but thanks for the help, friend.

>>39906888
if you look stronger than someone who incline benches 225x12 i want to see it

because that's a strong incline bench

>>39906802
no, the only reason i switched to romaleos is because i had worn away the pattern on the bottom of the sole from pivoting while setting up for squat (basically became completely smooth) and also they started to smell a bit

can I just add hypertrophy sets into the end of my SS routine?
so fucking sick of powerlifting

>>39904770
Give your boyfriend more hand jobs.

>>39906803
>just bee urself bro

>>39905020
>he actually believes squats are dangerous

>>39905483
Do you look/feel squishy? Then you have some fat. So it might be time for a cut if you're trying to look good.

should i spend less money to goto a shitty gym i dont like but not have a contract, or sign up for a year at a sweet gym that will make me really broke.

File: nike_impax_atlas_3_sl.jpg (70KB, 900x900px) Image search: [Google]

70KB, 900x900px

Paid $60-ish (USA) for them.
Use them for snatch, clean, front squats, ohp.
Otherwise, they stay in their box, in my car trunk (boot).

>>39906878
Cool. Thanks.

>>39906830
Adding accessories to SS is usually fine. Adding abs will be fine no matter what. For other shit, throw it in after the main lifts. Just do like 3 sets of 8 or something. As long as your other lifts are still going like they normally do (you aren't losing strength or stalling on everything) you'll be fine.

>>39906242
pretty please?

>>39907028
For upper body that's fine. Don't know how well that'd go for squats and deadlifts though.

>>39906109
I'd assume it's like bench in that the wider the more pecs you use and the narrower the more triceps you use. So the best for both would be somewhere in the middle. I dunno, try googling it.

The DOCTOR told me that I shouldn't stretch before or after working out, that I should only stretch when "cold", like before or after sleeping. He said I should only warm up but NOT stretch.

What the fuck?

So I went to lift after two weeks (again, recommended by the doc, because he found I had a shoulder contracture) and I remembered what he told me, so I didn't stretch, only warmed up, and because I'm a moron I didn't deload. Lo and behold, after my first set of squats my quads started to cramp BAD. I powered through pain through all my sets, even with the cramps. Today I can barely walk. Feels like my legs can only go on or off, I can barely squat my body weight and the pain is fucking unbearable.

So my questions:

1) How bad did I fuck up

2) Should I ignore my doctor and stretch anyway? I've never, ever hurt myself this bad before.

>>39907139

So it's all about prioritizing? Makes sense. I guess as long as I'm cranking out max strength on compounds, it's not too bad if I'm worn out by the time I get around to the rest. I guess just split things up for recovery, or could I, say, add curls at the end of every workout? From what I gather that's bad, so maybe do the same excercise every other session?

Thanks btw

>>39907188
stretching doesn't relax the muscles it tightens them.

>>39904770
Grip harder
I'm serious there's nothing else for it

>>39907223
So what do I do? 5-10 min cardio then a few sets without/with little weight?

>>39907235
yes.

How can I stretch/strengthen my hip flexors/lower back? Physical therapist tells me no squats/deadlifts for a while

File: IMG_1237.png (363KB, 748x468px) Image search: [Google]

363KB, 748x468px

please no bully, I know I have gyno and look like shit. despite that I have run 10 mile races and 5ks in decent amount of time so I'm not a total novice, but I let myself go over the holidays. I'm trying to get lean and have abs by around spring time, so let's say march. how would I go about this? I've been doing 6 sets of hill sprints and 20 minute jogs as well as calisthenics per day. what should my diet be like? myfitnesspal is saying I could lose 10 lbs by mid february if I eat 1930 calories per day, I'm 6'0, 180 lbs. does that sound correct? thanks

>>39907248
ask him if you can do hip thrusters

File: image.jpg (29KB, 400x300px) Image search: [Google]

29KB, 400x300px

>>39907248
This thing
Glute/ham raises

>>39907253

I'm 6'2", before holidays I was 197, myfitnesspal constantly told me to eat under 1500. Don't know why it's so high for you. Make sure you select sedentary lifestyle and just add your cardio, or let your phone record your steps.

You're diet should be whatever you can fit inside 1500 and not feel awful. I recommend the chikky and the split peas, also lentils.

>>39907265
will do, thanks lad

>>39907265
>tfw old gym had a great thing for this and you laid horizontally
>new gym has this garbage one that you have to hook your feet on a 1" bend on the foot platform and you stand at a 80° nearly vertical

Guys, what do I do with the egg yolks?

>>39907371
eat the whole egg you retard, eating only egg whites is a meme

>>39907371
Eat it

>>39907139
>>39907155

What exercises should I choose for adding hypertrophy? Like I'm looking at a PPL
(Chest/Shoulders/Triceps, Back/Biceps and legs) but doing bench with OHP or another shoulder movement on the same day looks like ticket to snap city

>>39904457
>What are some good shoes for lifting?
The kind that go on your feet.
/thread

t. weakfags who think throwing money around will make them stronger, instead of just DOING THE GODDAMNED WORK

Get your boipussy into the gym more often

>>39907475
This. Lifting shows are literal autism outside of powerlift bullshit

File: 20160815_200925.jpg (4MB, 4032x3024px) Image search: [Google]

4MB, 4032x3024px

Posted about this in fph but now I'm curious.

Resting heart rate low. Consistently around 45-50 bpm. Elevates when I do cardio or high altitude hiking, but rests really low. Anyone else get this? This normal?

Pic related and probably australian

>>39907463
A PPL is ineffective if you aren't doing it twice a week. So PPLPPLx. On one push day make it shoulder focus, on the other make it chest focus. I do not see any reason you can't do OHP and Bench on the same day. Just do lower intensity on one but with higher reps.

So say push1, do heavy bench press for 5 reps. Do OHP for 10-12 reps using below your max. Then on push2 do OHP for 5 reps using higher weight and then do BP for 10-12 reps using lower. Generally about 75-80% of your 5 rep to do 10-12 will be good.

How does 10x3 compare to 5x5?

advice on getting more hard ons and feeling more aroused,
I don't feel that enough and I think I'm sort low test
so something that influences both I guess?
does omega3 really help?

>>39907290
thanks I'll tinker around with it

What is a good routine for someone who has a fucked up acl/meniscus in his knee? Will I risk further damage with stuff like diddys and standing OHP?

>>39906751
Dont run, that way you are pounding in the flesh in your soles so you will become smaller.

>>39907627
Neither is ideal but 10x3 will be better.

File: brit olsen.jpg (131KB, 1080x1080px) Image search: [Google]

131KB, 1080x1080px

There's a website called Good.com or something similar that has a catalog of products (hair, food, etc) and lists the ingredients and how "good" they are based on scientific studies. Does anyone know that website?

>>39907753
The only way to know is to try it. I had an ACL issue and if it doesn't hurt I just go ahead.

What's everyone's thoughts on sprinting for cardio? More specifically, treadmill sprinting (I have no access to an indoor track and it's impossible to run outside in Winter here).

Is it true that sprinting boosts test naturally? Or is that just broscience?

This is kinda off topic but I have scoliosis that makes my hips uneven so that my left leg is lower than my right and when I squat it kind of bends inwards. My friends got me to put it a few inches forward and that stopped it a bit except when doing really heavy weight. Was thinking about putting something in my shoe to even my legs out any advice?

>>39907841
It's fine to do cardio m8.

>>39907844
Ask a doctor/physio

>>39907841
I love jogging in the winter. But I live in the city so shit clear next day after snow

File: push_pull.png (20KB, 1092x199px) Image search: [Google]

20KB, 1092x199px

I'm 18, 5foot9 (175cm) and 63kg, doing the program in the pic. I'm bulking and gaining weight but I'm stalling on all my lifts and I'm still weak as fuck.

Would a deload week benefit me?

>>39907844
Shit nvm didn't realize this was the QTDDTOT thought it was a thread about shoes lol

>>39906474
If you can't progress any longer on the squat then switch.

>>39907858
Figured. Thanks m8

>>39907576
Could I just do PPLPPLx with SS mon/wed/fri as well?

>>39907895
You can try. Best case you make sick gains, worst case you get tired and do something else.

>>39907895
No

File: 1478586444399.gif (339KB, 432x432px) Image search: [Google]

339KB, 432x432px

I started lifting two days ago. When does the pain stop bothering you? I need my body for work.

>>39907895
My suggestion, is no. You would do SS or a PPLPPLx. If you want to workout more you may look at a beginner UL split something like Canditos but honestly if you doing SS I would just do that for a couple months.

>>39907817
What do you mean ideal?
I asked because I've heard 10x3 optimally works both muscle and strength, which would be my ideal.

>>39907931
Goes away when you've been lifting for ~2 weeks.

>>39907931
It varies based on individuals. Make sure your getting good sleep, lots of water and it will help. Generally the first week was the worse for me then it got better about 5-7 days later and now i rarely get problems unless I take a couple weeks off.

>>39907942
In order to maximize muscle growth you want to have as many sets close to failure as possible. However if you're doing 10 sets of the same weight, the first couple sets are obviously going to be easier than the last since you'll have more energy. So the first 3-4 sets probably won't be close to failure, fine for strength but not the best for muscular development.

GF wants to get lean but whenever she "diets" she pretty much starves herself. Don't k ow why girls do that bullshit. I told her I'd help her go on a real diet and work out. Was thinking mainly just cardio, squats, abb workouts, push-ups she's weak as hell so don't know how much else she can do rn. Not sure about the diet

>>39907990
teach her about counting calories and weigh her food. She just doesn't know how dieting works.

>>39907978
That's alright since muscle dev isn't my primary objective.

>>39908022
Then why 10 sets of 3? Why not do 5 sets of 3? If your using a high percentage of your 1 RM unless your a very advanced lifter your volume doesn't need to be as high due to high intensity. And as the other poster said as you approach a 10th set your going to be totally dead unless your taking 3-4 minutes between sets and 30 mins for a single exercise seems pretty ridiculous to me.

>>39908072
30 minutes for a main lift is totally fine 2bh. I mean if you're doing some of these volume heavy intermediate programs that's how much time you'll spend on your main lifts.

>>39907990
Get her into either a diet program like weight watchers or intermittent fasting.

There are plenty of ways to get her on a good diet and allows her to think that she's doing the thing where feeling like she's hungry = losing weight.

>>39908082
Again if your advanced lifter then I would agree but the question then becomes are you?

Next the reason why these high volume programs often take so long is as the other poster said, the goal for muscle development is training to near failure. So if your using 50-60% of your 1RM your going to have to do a shitton of rep/sets to do so. Nothing wrong with that, its likely way easier/better on your joints then trying to lift in the 80-90% all the time. But it seems extremely excessive for just about anyone posting on /fit/

>>39907937
I'm just looking for ways to add hypertrophy into SS since I'm too sick of powerlifting to do raw strength work x3 a week

I was just gonna add some 3x12 sets in after my SS workouts, just not sure on which exercises to choose.

>>39908112
I said intermediate not advanced. Programs like sheiko, gzcl lp and 2suns 531 lp are intermediate with lots of volume.

But you do you man. I'm just speaking from my own experience that when I upped the volume, I saw much better results in strength AND aesthetics.

>>39908137
Agreed, you do you, I do me. But when you post asking for opinions your going to get them. That's all I'm saying. It seems counter to what you want to do. But everybody is going to respond to training differently.

And I agree certain muscle groups for me (shoulders) tend to require shitloads of volume but others don't, if thats what you do, then just do it, no need to get a second opinion from someone else.

>>39908118
SS is about building a strength base. If you have a solid strength base then simply no need to do the program. But the best program out there is the one that your going to stick to. If you don't want to do the program then don't. Find something you enjoy, and just train. But as cliche as it is to say it, if your making modifications to the program then you really aren't doing it, but there isn't anything wrong with it.

However, having 3 days of full body workouts then combing that with doing PPL type days on what should be rest days is (IMO) a bad idea as it lacks any recovery. If you want to train 6 days a week then simply do a PPL and forget doing SS.

>>39908118
what you do as an accessory should be useful. if you just do some random accessory inconsistently every time, it won't be as useful if you do one or two consistently.

choose accessories that balance the program and help your weaker/slower lifts.
what I do is
>barbell rows and DB inc bench
on days that I bench
>chinups and DB OHP
on days that I OHP.
This works well for me. a little extra volume for the upper lifts, which I have a tougher time progressing on, and some pulls to balance the main presses.

if you just want pure aesthetics, maybe just toss in some lateral raises and direct arm hypertrophy.
it's accessory work, focus on the main program first

File: 1351786973533.gif (2MB, 300x169px) Image search: [Google]

2MB, 300x169px

>>39906361
So I did this.

>Phase 1 (1:4): Weeks 1-2

>15 seconds: High-intensity exercise
>60 seconds: Rest or low-intensity exercise
>Repeat another 10 times, followed by a final 15-second high-intensity blast. Total time: 14 minutes

Done 7 intervals. I could do one more, but man it was freezing.

Praise me /fit/, I started cardio.

>>39908368
good jerb

cute gif

File: 1457680972609.jpg (67KB, 500x667px) Image search: [Google]

67KB, 500x667px

I really don't enjoy doing isolation movements, they bore me to death. So I prefer compound movements and I'm currently doing a set/rep scheme of 5x3, and I'm thinking about changing it to 3x3 heavy then 2x5 lighter. Will it be better in the end to take some ease from the heavy portion and add some hypertrophy? For example day 1:
Bench Press - 3x3, 2x5. Instead of 5x3.
Squat - 3x3, 2x5. Instead of 5x3.
Pendlay Row - 3x5.
Cardio.

Have some high test ass as a thank you for responding. :)

File: 1375812349775.jpg (554KB, 1096x883px) Image search: [Google]

554KB, 1096x883px

>>39908375
I have cute.

So at first two intervals I've kept jogging, but for the next five I just walked. I hope that is okay. My goal is reaching 10 intervals in a week or so, than hang in there for two weeks (6 workouts). As a side quest, I can try to increase the resting intensity from walking to light jog.

>>39905019

Kettlebell swings. Push press. Sex.

File: 1478635277206.jpg (404KB, 1280x1920px) Image search: [Google]

404KB, 1280x1920px

Ca any of you guys dump the picture where it shows how High up arnold schwarteneggers belly button is compared to 2 other body uilders???


THANKS

>be fatty
>trying to lose weight
>good job so far
>still lots to go
>hit slump
>get back injury
>can't lift
>back heals
>get sick
>can't lift
>eating comfort food to try and get over sickness
>i just want to get back to lifting and eating right again


Ughhhh, the perfect storm just came through right when I was on a great streak.

I've still been staying right about in that 2000 calorie mark, but before I was eating around 1200-1800

6'3 220

>>39908398
the sets/reps scheme is less relevant than the exertion resulting in overload. if the way you're proposing doing it results in effective overload, then go right ahead.
The concern with a set/rep scheme like that is consistency in exertion. will you know, every time you go in, the right weight to put on those 2x5 sets to produce effective overload after the 3x3 sets? if you're going full intensity on the 3x3, will you have enough energy to move worthwhile weights on the 2x5? will you be using a percentage based metric or just a flat weight amount when you drop down the weight?

I'm not saying that it wont work, but if you did something simpler like 3x5 or 5x5, or even something like 4x4 or 5x4, you wouldn't have to worry about the weight increment you drop down on.

Additionally, if you're already doing warmup sets, you could do backdown drop sets and, after your work sets, try and do AMRAP sets on your warmup weights going down. That could end up being basically that exact lighter hypertrophy criteria that you're looking for, without complicating your work sets

Can you guys recommend me a decent resistance band for home use?

File: doggo.png (795KB, 1121x605px) Image search: [Google]

795KB, 1121x605px

is bjj/grappling good for core work and cutting?

i feel like it is

File: 3fMtwbp.jpg (57KB, 502x500px) Image search: [Google]

57KB, 502x500px

>>39908669
I'm already doing warmup sets with 1x10, 1x8, 1x6 then my 3x3/5x3. Lowering the weights as I increase the sets, should I just do the same after my primary sets as in 1x6, 1x8 then 1x10 while lowering?

>>39907866
Bump

File: cboqmfxiiimznandyfvx.jpg (80KB, 700x690px) Image search: [Google]

80KB, 700x690px

Lads, any ideas to make this shit actually edible? Just having it with crackers is gross.

File: CEAJjDwWoAA1gO0.jpg (86KB, 579x1024px) Image search: [Google]

86KB, 579x1024px

>>39908735
Drench it in Walden Farms sauces, or add vegetables and spices. I enjoy mixing in cucumber, corn and some cayenne pepper.

>>39908721
that's the way I'd do it.
I'd try lowering the volume on your warmups, though.
I used to do warmups like that, and I'd just end up wasting energy on my last warmup that I could have used to get 1-2 more reps in my main sets.
maybe try a warmup scheme of 1x8, 1x5, 1x3. Then when you come back down, try and do those same weights for an extra rep or two. They'll feel a little harder since you're already spent doing the main sets, and since they're lighter, you won't need as much rest in between them as your main sets.

>>39908735
Honey, black pepper.

Is low carb diet easiest way of getting rid of fat? I want to cut my fat to visible 6 -pack but I keep getting hunger pains cause I've gotten used to eating a lot over the years. I guess eating low carb will keep me satiated enough to keep me 500 calories or so under my daily requirement.

>>39908735
I eat cottage cheese on baked potatoes. toss some black pepper and Worcestershire sauce on it, tastes gr8

>>39908779
So, bench for example.
1x8 - 25% of todays 3x3
1x6 - 50% of todays 3x3
1x3 - 75% of todays 3x3
3x3 -
1x5 - 75% of todays 3x3
1x8 - 50 % todays 3x3
1x10 - 25% of todays 3x3.

Not the right % by a fucking mile it's just for example, something like this?

File: tmp_3898-1483526717099-548862522.jpg (84KB, 1331x328px) Image search: [Google]

84KB, 1331x328px

Can anyone give me a rough Cal estimate for 2 slices of rye toast with creamy peanut butter? I was pretty liberal with the peanut butter, so err high.
Also am I wrong to expect my lifts to keep going up while cutting (but still high on protons like 70-100g a day?
Lastly, does fit actively make sure not to make faces while they lift?
Caught a view of me maxing dl and I looked like a fucking tard.

>>39908799
Satiety:

FIBER

PROTEIN

STIMULANTS

the holy trinity

>>39908831
pretty much exactly. make sure to make the work sets count, that's where the most important stress comes from. warmups are just to signal to your body.

Will my shoulder injury heal slower on a cut? Also will I feel more pain?

>>39907265
>tfw can do this easily
>tfw calves are sore because they are holding my bodyweight

>>39908928
Idk about a injury but I'm currently cutting and I stay sore/unrecovered way longer. Maybe cutting to much. It's really hard to tell my actual tdee. Guess it's gonna be trail and error in the beginning

Is alcohol bad?
If you want a slight buzz so you're better at socializing, what kind is better?
Beer/wine is obviously inefficient and bad, so liquor is better right?
What's a good dose?

>>39907183
I did, but with differing results (they all just mention leaning forward or not). Thanks nonetheless, makes sense that wider would hit chest more, yeah.

>>39904457
How to get rid of belly fat?

>>39909354
Get rid of your overall level of at and it will come off. Where it comes off first is pretty much up to your genetics. If your a guy, its likely to be the last place that comes up so its a matter of dropping your overall bodyfat percentage to below 15%.

>>39909218
Bad is subjective, its calories without any nutritional value so from that sense its bad. Basically though you need to account for the calories in your diet.

File: d72.png (174KB, 385x381px) Image search: [Google]

174KB, 385x381px

ss says add one tricep/bi workout for one day. Am I serriously gonna come in and do two things for about 5-10 minutes then leave

>>39904760
wait wait wait wait
ima fatty, should I not be doing SS..

>>39907866

I'd say that's too much volume. Stick with SS until your lifts are intermediate.

t.oldfag who wasted his youth on worthless high volume routines and got shit gains

>>39909493
on Monday after workout do a couple sets for Biceps. on Friday after workout do a couple sets for triceps. Problem solved. Now for your autism I guess you will need to go directly to a doctor for that problem.

>>39909516
SS (& TM) were both designed for highschool athletes to get stronger. That is to say younger people, with higher test and needing to put on mass.

The reality is it also translates pretty well to the general population that wants to just get stronger. Doing SS on a cut is not ideal but if your already fat your better off doing SS on a cut then attempting to do SS on a bulk and becoming a super fatass.

Just do SS for 3-5 months on a cut. Re-evaulate where your at then.

My ankle has been fucked for the past few days thanks to my running. I'm supposed to run again tomorrow, but I'm worried about making things worse. Can I do the next few couch to 5k sessions on an elliptical or something or should I just ease off of cardio for a few days

Tell me about callouses(calli?), how do I get rid of them?

>>39907826
http://www.goodguide.com

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

name the exercise at 3:45?

>>39909988
Reverse flies, but it has different namess.

>>39910025

thank you

File: 1483538428756.jpg (160KB, 631x732px) Image search: [Google]

160KB, 631x732px

>>39909654
but everyone said read the sticky, it says "friday workout only" when adding arm accessories

I'll listen to the sticky

File: 1045.gif (2MB, 400x243px) Image search: [Google]

2MB, 400x243px

>>39910143
>he fell for the sticky meme

>>39904523
you need to take vitamin D supps. There is nothing besides surgery, spray tans, or sun exposure that you can do to change your skin tone

>>39906644
You should keep going until your squat is at least 250 which is about 8 weeks of stronglifts, then move into an olympic routine unless you want to go into power lifting.

OHP is the lift that will stall first and the hardest lift too, just keep doing it.

>>39906379
>>39906379
I run an 8 minute mile as a warmup. I'll try the glute bridges.

Also, literally the first link after googling swayback posture.

http://posturedirect.com/how-to-fix-sway-back-posture/

I tried doing the glute bridges suggested in this and holy fuck I've never squeezed my ass so hard in my life. Shit felt cash as fuck and walking felt so graceful afterwards

what do you guys think about omega3/fish-oil supplements
I live in place that gets very little fish, used it since may when I began working out,
stopped taking it last month due to stomach problems I'm recovering from
I do feel much better and I think had some difference, but really could for any x reasons

>>39910143
Then do them on Friday? Except that your suppose to be doing the rest of the workout on Friday so I don't understand what your comment about going to the gym for 5mins is about?

on Friday You would come in do Squats, OHP/Bench, Deadlift/PowerClean/Chinups and then do arm work. So what is your comment about 5 mins?

>>39910350
Supplements like that are one of those things you can only assume based on studies are good for you in the long term. Very long term. The reality is it has a good volume of evidence supporting it to be good for you. So take it.

>>39910393
>thinking you're buying what they're serving up in the studies

>>39910453
>Thinking your being witty or funny and not just autistic

>>39910473

>not knowing about the dangers of oxidized PUFAs

It's better just to cut out all high omega 6 cooking oils (nut and seed oils). Avoid non grass fed beef, buy the pasture raised eggs, eat real seafood two-three times per week.

Where can I find information about pre/post workout nutrition? I have no idea what to eat before and after exercising.

>>39910500
You missed the part where he says he gets minimal fish. Not to mention certain types of fish have plenty of PUFA. You can also supplement Omega3 without 6.

He asked about a simple supplement not about his entire diet.

File: thingstodoinbrackendale7.jpg (169KB, 900x649px) Image search: [Google]

169KB, 900x649px

>>39904457
>calories


Is anyone ITT who count macros??
How do you do that every day?
Mobile app? Manual mode?

plz respond sempai

>>39910566
>MyFitnessPal

>>39910506
Protein + Carbs and minimal fats for both.

>>39910583
How bad is it to go into the gym fasted? I have to be there at 7am and really don't feel like making breakfast before.

>>39910506
Pre/post workout nutrition is a meme

>>39910604
Nothing really wrong with fasted training. If you are moving from training while fed you may need to adjust as you typically won't get quite as hard of a workout until you adjust and without the carbs there is a lack of a pump.

Typically fasted workout like that is about the only time I think BCAAs have some values. Take one as you drive to the gym during your workout then eat. But even thats mostly optional.

I'm benching 47.5kg for about 3-4 reps, and 32.5kg for 4-5 reps, is this ohp to bench ratio balanced or not? My ohp just won't go up

I'm ~2 months into SS and progressing well, but last session I had absolutely no energy and couldn't even finish my warm-up sets.
That was two days ago and I'm on a lifting day again today, but I still feel like absolute shit. I don't know what could be causing it, I'm eating and sleeping right. I don't feel like I've got the flu or anything, just no energy. I've haven't felt like this before.
Should I go in to the gym and try to push through it or give today a miss?

So are you supposed to have slight rebound when you squat? I saw a video where Rip said to do that, but I was in a rack that couldn't adjust the safeties, had to stop higher than normal couldn't use any rebound and couldn't complete a full set.

Granted, I may also be under-recovered, but this felt like a bad failure, and can't help but think it's form

Does anyone have the "average /fit/izen" pic? It's Wojak (le feels man) with
>hoodie to conceal gains
>mega quads
>10% homo
>ample capacity for feels
and other stuff

Haven't lifted in a month since I was on vacation at my family's place and the inside of my thighs just made a loud slightly painful cracking sound two sets into my squats. Should I be worried about doing any damage to myself here and just stop for now or should I keep going? I was pretty active during the month I was out of the game and even deloaded to make sure I don't accidentally cuck myself, but I'm a little uncertain here.

>>39910818
Trying and failing is better than just phoning it in. Don't force it though. If your form gets fucky then call it quits. Not worth hurting yourself over.

>>39909770
Be a bitch and wear gloves

>>39904457
Guys I want to increase my bench. Fuck everything, I don't care about squat and or deadlift for the moment (shitty gym, no way to change it for the next three months). Should I go with Greg Nuckols 3x week bench program or is there other ways to do it?

>>39904963
leg extensions and leg curls

Has anyone here actually managed to learn the power clean on their own?

>>39911163
If you’re really serious about it just yolo his bench program for those three months, yeah. But stick to it (benching that often can be boring fast).

What is a good price for weights on craigslist?

Thinking I might scoop this up:

http://sfbay.craigslist.org/nby/spo/5945847532.html

>>39907931
It lasts for max 2 weeks

will trap bar deadlifts increase the size of my hips more than ordinary deadlifts? child bearing hips in here. also: which deadlift variation can trap bar deadlifts substitute/can be compared to? stiff-leged Dls?

>>39910936
Yeah, your muscles store elastic energy. Rubber band effect or rebound makes getting out of the hole easier and reduces the stress on your knees, its one of the reasons you go below parallel.

>>39911555
trap bar deadlifts are more similar to squats than stiff-legged deadlifts.

>>39910936
People who squat ATG will use the stretch reflex to get a bounce out of the hole. If you descend slowly or you only go to parallel you won't get a bounce.

>>39911163
I've been lifting for 6 months and have a 105kg bench that's increasing every week. It only started increasing like crazy when I started benching 3x a week. So go for it bro.

>>39911566
>>39911599
Well I was just hitting parallel, and it felt needlessly harder. Is that because I've not trained for that high depth before?

>>39911651
Hard to tell without watching the squat. Sounds like you just fucked up the technique 2bh.

>>39907826
Take the ratings with a grain of salt. They rate anything with ethyl alcohol (i.e. the kind of alcohol that's in wine) as "terrible".

>>39904457
Why is my 5rm strength so much better than my 1rm?
Ive been doing 531 for the last 3 months and now I'm on Texas method, but no matter what my 5rm and up to 10rm show my 1rm as high than I test it, like I was able to push 105 for press for 8, but I can't budge 125
What the fuck do I do to fix this?

>>39911681
Yeah, I've felt like I've needed to get a squat form video for awhile because my right quad is noticeably bigger than the left. My right hamstring also feels pretty weird now, but that may be from attempting to run with a sore ankle yesterday then fucking the squats up today

>>39911719
yeah it took a long time for me to get my squat form down as well. The technique will vary based on body type. I'd just say keep squatting and keep watching those form videos until you find something that works for you.

>>39911714
Because those 1rm calculators are shit. They're more accurate if you put in 2rm or 3rm lifts though.

>>39911756
I know that from lifting but they over estimate like fucking craaazy. Is there a better way to estimate other than the calcs? I'm looking for a good way to estimate where I should start trying to attempt to actually test my 1rm

>>39911055
Alright, I'll go in. Thanks anon

The only animal product I eat is chicken so I'd like to replace it with something vegan and see if I notice any health benefits.

What are some vegan alternatives to chicken that I can have regularly with meals? What can even come close to replacing that ~30g protein per chicken breast?

>>39905020
Lol gtfo, moron

>>39911788
I hear pea protein is decent. As far as real food couldn't tell you.

>>39911782
The best way to estimate it besides doing an actual 1rm is to do a 2RM or 3RM and put it in the calculator. They're more accurate then.

File: thisnotthis.jpg (19KB, 800x476px) Image search: [Google]

19KB, 800x476px

>>39911610
>>39911389
thanks

>>39910973
bumpin

Ok /fit/, calorie counting noob here. If I'm on a cut, is it better to be above or below my goal at the end of every day?

>>39910393
thanks anon,
don't mind the other autist
do they really only work long term? wouldn't it be something having the direct benefit in a diet?
and whats the long term scale here? something like a year?

aren't these fats also supplied with nuts or similar?

File: shoes.jpg (74KB, 360x640px) Image search: [Google]

74KB, 360x640px

>>39904457
Black Suede High Tops. Look sleek and are comfortable. Very stable soul.

Does stretching really work? I've been doing hip flexor and hamstring stretches a half hour each day for three days with no improvements. I just want to squat guys, I'm worse than a dyel I'm a CEL (can't even lift)

>>39904720
Cutting on SS is hard unless you're really fat
The program is AxBxAxxBxAxB...
But AxBxAxB... is also Rip approved. It's a small volume bump that works for some people but is too much for others

>>39904637
>did you know if you take a more narrow stance in the deadlift you don't have to lift the bar as far

its the other way around mate... if i did the splits, i wouldnt have to lift the bar at all. in other news i heard this is going to be an IPL legal technique. lol

>>39912261
Flexibility takes time to build. If you're stretching correctly, you can get pretty good in a couple weeks time. But you're not going to go from stiff as as board to yoga master in a week

>>39912321
I don't want to be yoga master, I just want to be able to squat without my back going round as a ball before even hitting parallel

>>39912353
Just gotta be patient. Do some of stretching drills from the sticky, and you should be good to go in a few weeks

We Rui or Sabo shoes
Chink shoes are better than budget lifters from adidas/reebok etc

>>39908836
>Also am I wrong to expect my lifts to keep going up while cutting

yes, most probably.

> (but still high on protons like 70-100g a day?

irrelevant, excess calories is best for strength progression. recovery isnt as quick or effective on a deficit.

>>39905340
I usually just don't get stuck on the streets and go work out at the gym

File: IMG_0079.jpg (41KB, 289x252px) Image search: [Google]

41KB, 289x252px

is it over brehs? How long do I have 2-3 years before it gets bad? I gotta find a wife now

File: 1477355743964.jpg (62KB, 331x500px) Image search: [Google]

62KB, 331x500px

Would bulking with mini 3-4 week cuts every 3 months or so fix skinny fat? Or should I just pick one or the other?

File: 1483229667858.gif (440KB, 186x186px) Image search: [Google]

440KB, 186x186px

Is there any downside to sipping pre-workout drinks after a workout/throughout the day during recovery?
Mr Hyde cherry tastes amazing and stops me from drinking soda.

>>39912621
mini cuts are fine and work well for self esteem. Remmeber to UP protein intake during cuts though.

I need help.

I am skinnyfat 6'1 180lbs with very odd fat distribution. My upper body looks skelly mode, but my lower back, ass, and thighs are very flabby. I've been trying to cut but my family and friends always interject and say that I'm already skinny and shouldn't cut. But they don't see how much fat I store down there, I barely fit into 32" jeans and my thighs make the jeans tight and it just looks bad.

Bulking would just make that look even worse right?

>>39912719
bulk you have nothing to cut to

>>39913008
My only problem with that is I look so garbage in clothes right now, like medium tshirts are baggy on me and pants are tight, I only see that getting worse if I get bigger

>>39913037
buy clothes that fit

Will eating edamame produce estrogen?

File: 1442087856560.gif (991KB, 320x240px) Image search: [Google]

991KB, 320x240px

>>39905004
>>39904792
got my adipowers 2.0 for $70 on black friday, from amazon. try it sometime lads

>>39911747
It took me a while to get the form down. I thought I was doing it right at first but as I added more weight my knees started to hurt. Turns out my back was too upright

>>39905939
It can take up to 10 minutes for ATP to recover.

File: killme.jpg (319KB, 1152x2048px) Image search: [Google]

319KB, 1152x2048px

How fast is this fast going to kill me? I just want to eat.

File: 20170105_212011.jpg (3MB, 2121x3771px) Image search: [Google]

3MB, 2121x3771px

Can someone give me a bf% estimate?

I'm 6'2" 175lbs

>>39913363
Please don't tell me you're actually doing this.

>>39913363
that picture is retarded.
It is literally just tryhard bullshit.

>>39913363
What the fuck is this top tier garbage.

>>39913446
:^(

File: guestion.png (7KB, 256x196px) Image search: [Google]

7KB, 256x196px

I'd like some advice fit, I have been losing weight for the past year or so, I honestly can't remember exactly when I started.
So I am a 19 year old male who's 185cm and went from 125 kg's to 83 kg's.
I have not been doing any lifting and hardly any cardio either, it's all been diet.
I have noticed my weight loss has slowed down lately and I have started counting calories. I have been doing a 500 deficit, as according to most calculators on line my maintenance is about 2200 kcal, so I have been eating 1700.

What I am considering doing is upping my deficit from 500 to 1000 or at least 750.
I'd like to cut down to 75 kg before I actually start eating more and lifting.
What do you think the best way of achieving this is? Just stick with a stricter diet or trying to incorporate more cardio, or even starting to do weight lifting at a deficit? Thanks boys luv u

>>39912408
It may be different if you just started. I added about 10 lbs to all my leg exercises and 5lb to my most my upper body since I started diet 2 weeks ago. Still will probably get them newb gainz

Has anyone taken Nitric Oxide? Would you recommend it?

>>39913615
>Just stick with a stricter diet or trying to incorporate more cardio, or even starting to do weight lifting at a deficit?

all three

Cardio MWF
Weights TTS

>>39904770
Boulder. I can double overhand 5 plates probably due to bouldering

>>39910818
If you're not sleeping enough, sleep more. You need 8+ hours a night. Drink more water. Basically every North American is chronically dehydrated. If you still feel shitty before a workout, have a cup of tea or an apple or something maybe half an hour before you go. It'll give you a nice boost to help.

Or just get preworkout.

>>39911788
Lentils and chick peas are GOAT, but they give me terrible gas. I'm a vegetarian and I'm bulking for the winter, so I'm farting a lot. It's worth it. Pumpkin seeds are also something like 20% protein.

File: IMG_1512.png (90KB, 750x1334px) Image search: [Google]

90KB, 750x1334px

>>39904457
Need help getting my squat to go up.
I'm 6'0 172. I've been doing SL and have been stalling on squats. I got up to 165 lbs and never could get 5x5 so I deloaded to 145 lbs and have worked my way back up to 160 lbs and missed reps twice in a row. I plan to switch to 3x5 on squats per the routine after failing twice on a lift.

How can I improve my squat?

>>39909007
your supposed to use weights anon.

>>39904457
is that a 6 plate deadlift

>>39914454
>your
>>39914481
Looks like 12 pl8s to me.

>>39904963
>no squatting
>doesn't even replace it with lunges, trap bar squats, or split squats

Nigger, what are you doing?

I've shaved my pubes for the first time and notice that a lot of fat seems to be around my dick even though I'm a few BF% from having a 6 pack, do other guys have this or is my diet in need of change?

>>39908251
>>39908206

>strength base
That's the one that I've been trying to build...my idea is to do SS until the point of X, then switch to an intermediate strength/hypertrophy program like Coolcicada's PPL or Layne Norton's PHUL.

The primary issue I have with this is that the point of X is either:
1. When SS doesn't work anymore: Does this mean I have a "solid" strength base? I've been stalling at 77.5kg 3x5 bench for a week now.
2. Reaching 1/2/3/4: These are essentially my goal lifts since the general opinion appears to be the once a lifter hits 1/2/3/4 they're considered "strong" by normal person standards. Once I hit 1/2/3/4, I'd do the strength/hypertrophy program deal I mentioned earlier.

So which of the two points is preferred? I'm guessing the first...

>>39908251
Those accessories seem alright. I've tried adding in some dumbbell work that follows the upper body barbell stuff (barbell bench and DB bench, etc) but I've been way too gassed to do it.

Since I'm after a little hypertrophy, is it alright if I just do DB exercises in sets of 3x12 after my main barbell movements?

>>39915693
when you stall you are supposed to drop the weight by 10% and build back up when you have done this 3 times and you are still stuck at the same number you need to move beyond linear progression

>>39913441
15-18 percent

>>39913615
If you cut your calories too hard your body will fuck you over and you will feel like shit, also at times your weight loss stops.

In my personal opinion start lifting now, because you are new, you will gain muscle very quickly, which will increase your metabolic rate, all the while not continuously cutting calories.

Best of both worlds.