QTDDTOT

>>39927708
You ask for ground beef and he will either tell you has and give you or say he doesn't have.

>>39927716
if he doesn't can I ask him to ground some

>>39927738
You can ask if he can ground some, don't be an asshole and ask him to do it without knowing if he can do it.

>>39927708
Could someone tell me what they think of this shitty pain i've been dealing with?


I've been lifting consistently for about 3-4 months. The other day, Tuesday, I went rock climbing for the first time in like 2 years, then did my back/bicep workout later that day around 8pm, in which I added a new exercise that I did last, bicep 21s.

When I woke the next day up my biceps and elbows hurt like crazy. I chalked it down to some bad DOMS and took a rest day. It seemed to get better throughout to day but was still nagging.

The next day, Thursday, was chest/tri day. Still sore, but I've lifted sore before so I thought it was like any other day. NOPE. I did 3 sets on the bench press and one set of tricep pushdowns before I had to leave because my arms hurt so much. It was even hard to drive home.

So right now is two days after that. Arms are feeling better but can still feel a little pain when lifting heavy things. I feel like shit missing 2 workouts this week b/c of it.


Has anybody expereinced pain like this before or might know what it is? Like I mentioned, its upper arm / elbow pain. Kinda of a sore pain but also a kind of straining pain

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OK, /fit/, here's the thing: a skinnyfat friend told me he wants to start building muscle, and asked for some links to read. I quickly realized I don't really have links saved but instead dozens of hours worth of youtube videos and pieces of information I read and neglected to save. I'm afraid if I tell him to RTFM or go watch videos he'll be put off and stop, or injure himself.

Apart from the sticky (I'll be fucked if I guide him to 4chan), can you recommend some professional guides / websites that will cover lifting routines, form, muscle groups etc.?

One problem is the gym in his building doesn't have a bench press / squat rack etc., so compound lifts may be out of the question.

>>39927928
Its doms. Doms lasts 2-4 days for beginners

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

thank you in advance

I've had the blood and sweat, when do the tears come?

>>39928107
when you fall for the 3d girl meme

how to get enough protein withou meat, whey and dairy? i dont eat meat that often, too much dairy makes me bloated and whey is a shill. already eat legumes.i dont prepare food regulary because of work. (commute a lot)

>>39928155
eggs man, fucking eggs, boil them cook them hell even fry them, fucking eggs man

>>39928155
Just drink whey you fucking /pol/shit

>>39928037
Bump.

I once encountered a page with all the different muscle groups and their respective potential exercises, does anyone know what I'm talking about?

What are some simple, cheap-ish, and healthy slow cooker recipes for encouraging the gains? Anyone know of any recipe books or resources?

Only stuff I found online was blatantly fattening, or was a housewife trying to be fancy with 50 fucking ingredients.

>>39928037
>>39928301
Not what you're looking for but

http://www.dumbbell-exercises.com/exercises/index.html

Also, he needs a bench. Trying to gain a chest without a bench is like trying to gain muscle without eating.

>>39928155
Not gonna make it

>>39928616
This is useful, thanks! He actually does have dumbells in his building's gym, and maybe a bench (as in, just the bench...), but as far as I know no racks or barbells, just some machines and free weights. He wasn't sure at first, I had to describe them to him and he said he didn't have them.

I really want the guy to start putting on muscle mass so I'm sending him some links, but what I lack now is some routine for him to follow, if he can't do compound lifts it might be best to do some split routine with machines / weights. Hopefully he could find a better gym later when he starts seeing gains.

Is it actually a good idea to take advice from ppl in these threads?

>>39928653
Its more useful for helping you find the information you need rather than spoonfeeding

>>39928653
Honestly the questions are way more retarded than the answers usually.

im a total noob(tow weeks into reddit's ppl) when does the "burn" stop?its like my body is burning ,it doesnt hurt but its annoying i feel it some hours after exercising

is this common?

Looking for a routine using a bench and DB

Gym I go to doesn't have a barbell and the DB's go to 30kg max.

What are good "cold dinners" to reduce time spent on making dinner, doing dishes etc. I generally have at least 3 nights a week where I really have to rush through dinner, and getting something that can be done quicker/easier whilst not unhealthy is nice.

>>39928720
you can alwys make food in advance and heat it
if you dont like eating cold stuff thats what i do

>>39928734
I don't mind cold dinners, was just wondering what's good that I might not know of.

>>39928712
new gym 3x5

>>39928698
It happens to everyone who starts lifting. It's called DOMS and goes away after a couple of weeks of lifting. Fight through it.

I want some accessories to compliment my SL, what should I do after my main compounds?

>>39928794
What do you want to improve? You could always do more back and add some more rows and lat pulldowns. Tricep pushdowns? Curls? DB bench? Flies?

Maybe you want to do legs? Maybe add leg press, deficit deadlifts or romanian deadlifts.

Find a weakness or something you want to work on and plan your accessories around that.

>>39928810
I have no idea how to plan for myself but I feel like my most lacking muscles are traps and lats and of course the inner curlbro in me wants more arms

>>39928155
>how do I get enough protein without eating protein?

>>39928761
That's not DOMS, that's a pump he's describing

I train at home and already have a power rack and flat bench. Should I get an incline as well or will the flat suffice?

>>39928851
Add shrugs, lat pulldowns, rows and curls bro!

>>39928912
If you have the money go ahead but you don't need it.

I suck at getting into a good position for conventional deadlifts. How much will my back gains be affected if I switched to sumo?

Are 2 a day AM/PM workouts good if you are natty?

>>39927708
Gains Goblin got me famiglia, this wednesday I went out with some friends to eat and after leaving the place I had diahrrea at home and went to lift shortly after, was feeling ok. Mid gym I started to feel weird and not ok, eventually took my gf home and came back to mine to rest, eventually this started to go down.
Not sure but I think I got food intoxication, I only had diahrrea 2-4 times and it was low amounts, instead, I puked around 5-6 times and it was fucking awful alongside nausea, bit of fever and big pain in my stomach, lower back, knees and arms everything on the bones.
from wednesday night to thursday 6am I puked those times, and some hours later I started the BRAT diet, basically toasted bread with apple pure/sauce whatever its called.

I did this and since that day I haven't puked and I laready shit once and it seems half consistent, like thick. I've also had rice and chicken breasts yesterday and today and I even left home to go to the gym help my gf do her stuff which leads me to two questions


1.when is it safe to resume my diet aka eat whatever I want ?

2. What can I do to compensate this period? I was cutting, should I keep my cut or do a day or two of maintenance?

I'm still feeling down and weak as fuck, picked a 20kg plate and fuck me did it felt like 40.

There's this pinching pain in my shoulders joints whenever I do lateral or front raises. Could it be just a mobility issue and it will go later or I might be doing something wrong?

>>39928977
Sounds like food poisoning to me, did you throw up while not having anything in your stomach, like dry heaving? For me that's a way to 100% tell I got food poisoning, but I'm no doc.

If I were you I'd eat to get some depleted minerals and electrolytes.

Slavic brew of health:
Garlic, onion, ginger, lemon juice, honey and water from pickles. Put in bowls, mash, chug down(with your nose closed preferrably). Tastes disgusting, but will absolutely help you.

I've got a cold that's stopped me from lifting this week, I coughed out a lot of phlegm first thing when I woke up. Is doing a low volume high intensity day on monday feasible given I feel really weak right now?

>>39928995
Yeah, I threw up the first time all of the food.
then it got worse and worse to the point last time it was green/grey-ish-green liquid and nothing else, wanted to puke more but I had nothing more to throw out.


that sounds disgusting kek, but I read citrus juices and stuff is bad for you when you have this.
I also wanted to eat some yoghurt but I only have flavored ones so fuck me

I might go for a soup and fish eventually, I'm really digging the idea of a grilled salmon and some veggies but i'm scared

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I want to get flexible as fuck. I started doing the Starting Stretching routine a week ago. The lunge and standing pike are difficult. I'm not sure if my form is correct or even if I'm stretching enough or too much. I'm worried that I'll spend months doing it everyday and not witness results. Are there other great stretching and flexibility resources you can share with me? A flexibility PDF or something.

>>39929041
Here's a good stretching routine to lumbar you up

https://m.youtube.com/watch?v=NUC4kv9qKy4

what's the flattest and gym legal footwear that is flatter than vans? Outside those vibram, the shoes with fingers is there anything else?

Noob lifter, about a month and a half into SL 5x5. Any tips for OHP other than locking knees and clenching glutes? I'm really struggling and just had to deload after 3 fails at a fucking measly 42.5kg. It's really fucking me off, but I know that it'd be the first one I'd fail at due to smaller muscle groups used in the exercise.

>>39929086
look at justin lascek 3 presses fixes(or something similar to that, it's on youtube). I did this when I started lifting and made wonders, now I have perfect form on that lift and is one of my favourites.
ALWAYS make sure you're doing them with good to perfect form and you'll make strength gains, even small fixes like bar path/travel on the bench, once went from 85kg to 90kg mid-cut due to this.

OHP is a lift that is tricky if you don't have shoulder mobility, also extremely annoying to teach beginners.

>>39929028
Probably a stomach bug. I had one a few weeks ago where for about 24 hours, I would be sick about every hour, even having just sips of water. If there was nothing in me to throw up, my stomach would still try, leaving me bent over the toilet dry heaving. I didn't get back to eating normally for about four days after that and lost over half a stone in weight.

I'm looking for an audio file. I remember seeing it in a screencap. I asked on here before and a kind anon delivered, but I lost it.

It's about 45 minutes of workout music combined with women talking about how hot they think muscled guys are. The anon who posted it originally got some girls on /soc/ to record themselves for it.

Who is the best YouTube fitness celebrity for teaching form?

>>39929111
Always assumed food intoxication = gastroenteritis/stomach bug


I'm glad I seem to be recovering super fast, just scared of trying other foods.

>>39929104
Nice one anon - cheers.

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Shaving arms: gay, or a good way to make arms look even bigger? Any guys here do it?

>>39929041
Do his joint mobility and regular mobility stuff too, always (also when stretching) press to the edges of your ROM a little bit more without straining. Look up some non-gay yoga you might like.

>>39929134
I ate plain simple food in very small regular portions until I felt okay to eat normally again. Homemade chicken soup for the first day then scrambled eggs, chicken breast with broccoli, that type of thing for a couple of days. I avoided fatty foods and dairy as much as I could as I found that those made me feel ill again. You'll be over it soon, just take it easy and listen to your body.

Uncut virgin here.
How do I put a condom on correctly?

how many calories can bodyfat provide in an hour?
e.g. if you burn 100 calories in an hour just sitting with an empty stomach your body can handle producing that from fat stores
but what about sprinting for an hour straight?
how many calories could you burn in an hour without any external energy coming in before you start passing out from exhaustion?

>>39929210
alright thanks senpai, I forgot about the eggs.

but one last thing, should I do 1 or 2 days of maintenance or even bulk after I'm fine? Or can I just resume my cut.

>>39929221
kek, when you have a boner doesnt your skin just go back naturally? its like as if you were circumcised,
if it doesnt, pull it back with your left hand, grab the tip of the condom with your right one so it doesnt create an air pocket, while still doing that use your left one to hold the circumference part of the condom and put it on your dick, then roll it down.

you can always just google it or even try porn websites, pretty sure there's tutorials

Are front squats good back squat alternative if I've been recovering from herniated disk? Hurt it with poor deadlift form. I'm having hard time finding lower body exercises that are easy on spine. Stupid to do upper body and core every single workout. Any advice?

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I'm planning to start working out at home.

I got a mat, dumbbell and lots of nice places to run outside.


I'm going to do push-ups, sit-ups etc on the mat. Some dumbbell exercises and run outside.


What do you guys think?

>>39929257
I think in theory they should since theyre even better for quads but hey, get that answer from a professional with qualifications

>>39929041
>sticky wants to you start stretching
>no warming up at all

that's how you know the sticky is shit

I'd like to make skin gains, but everything out there seems like fucking snake oil aside from common sense things like UV protection, diet, and exercise.

What actually fucking works? Do I need to see a dermatologist just to get basic skin care information?

>>39929313
How do you think you do yoga? They go right into stretches

I have this schweppes glass bottles in my fridge since some were left after the party unused.
They have the expiration date of 30/11/17, is this fine to leave in the fridge? or does it change the expiration or something

>>39929253

Personally, I'd try to regain some of the weekly calories and (more importantly) fluids that you've lost by being ill. Fluids are the most important due to dehydration playing a large part in strength reduction - Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight.
If I carried on cutting after being ill, I'd feel weak as fuck for a lot longer than if I'd have tried to get some of those calories back that I'd missed out on.

How long, on average, would it take to go from 14%bf to 10%bf with a 300kcal deficit?

>cutting used to be easy, 2000 kcals for a 500 deficit
>now it's 1800 for around 200-300 deifict

>>39929301
Good place to start - better to do anything rather than nothing. Depends what your goal is though, I guess.

Question though - why are you here, typing about *planning* to do it?

Get off the computer, get changed and get to it.

>>39928159
Are yokes bad or is that just a meme?

>>39929412
Avoid too much, but they're not bad in of themselves.

>>39929389

I'm starting on Monday. I promise.

My goal is to get rid of my beer-belly, and to lose fat on my face. And improve myself of course.

>>39929412
About 3 yolks a day is good for most people. You can fulfill your choline requirement this way. There's a lot more micronutrients in the yolk than the whites. Up to 6 yolks a day has been studied as safe, but that is definitely a lot of saturated fat.

>>39929316
hyperhydrate, eat collagen and fruit, inject ghrps/ghrh

can someone gain muscle on maintenance with lets say 0.7g protein per lb bodyweight, if he lifts 3 times a week following SS or do you have to eat more than maintenance to gain muscle, or more protein?

>>39929114
Bumping this. If anyone has it it would be much appreciated.

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Why are standard brosplits considered bad?

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Ive started training grappling on the days im not lifting. Problem is I'm sore and tired the day after and my lifting is affected. How should I combine the two activities?

>>39929671
Focusing on one bodypart and destroying it is probably suboptimal since higher frequency has good evidence for being more effective.

For natties at least, 2x or 3x per week is almost certainly better for gaining strength/muscle.

>>39929646
Maybe a little but it's much much much easier to gain in a bigger surplus with higher protein. Bro tip high carb medium protein low fat is the best way to bulk.

>>39929691
Keep fucking grinding, acute dips in lifting performance due to accumulated fatigue are not equivalent to losing gains. You'll adapt within two weeks.

Where did 1/2/3/4 come from? Is it just a lazy/round number. Do they mean 1RM or 3RM or 5RM when they talk about that?

The reason I ask is because it feels like based on that standard my OHP/BP are good but my squat and deads are massively fall behind. Is that normal?

From my last workouts
OHP: 3x5, 1x6 @ 155
BP: 3x5, 1x8 @ 225
Squat: 3x5, 1x8 @ 265
Dead: 1x6 @ 305

For deads I only do 1 max lift set but I do 2 heavy 'warmup' sets. 1 at 80% of what I am going to "max' for the day and 1 at 90% for the day.

>>39928997
bump, should I do OHP and front squats today, with a scoop of pre to battle fatigue?
Also, are db front squats a good way to build core?

>>39929730
1RM and yeah it's just lazy. Bigger plates are mostly just for ego anyway. Check out symmetrical strength dot comm. Anyway it's all down to personal preference.

>>39929671
Most brosplits hit a single body part once a week. Its better to hit each muscle group 2-3 times a week. Even at the higher volume that they do on that individual day its just better to work each group twice.

>>39929741
Honestly I would do submaximal sets and not even approach failure. Practice technique, practice mobility, just get the blood flowing a bit and don't kill yourself.

Db front squats are an okay way to build core but core isolations are the best. You won't be able to hold heavy enough dbs to reallllly challenge yourself.

>>39929759
Thanks. Looks like it says im 15-20% behind on squats/deads but above on ohp/bp/rows so i guess it makes sense. Just need to keep working I guess.

Thanks again.

Is it okay to do 3.5x / week instead of 3x/week?
Monday, Wednesday, Friday, Sunday, Tuesday, Thrusday, Saturday, ...
That still makes it so there's always one rest day between work days.

>>39929865
Great attitude, I wish you success and prosperity brother
>>39929868
Of course man

>>39927928
Is it your muscles that hurt, or your joints themselves?

I was working out 3 times a week, and bouldering twice a week and developed tendonisis in my arms - bicep tendonitis in one, and tricep tendonitis in the other.

This felt like a dull ache where these muscles connected to my joints, and got progressively worse with each climb/workout. If this is the kind of pain you're feeling and it persists then go and see a doctor. You probably overdid things and have strained your tendons. I ended up taking a few months of working out and climbing to let my tendons heal. They're pretty much fine now.

If it's a pain in your actual muscles (especially when you stretch your arms), it's probably just DOMS and will go away. Reading your desciption it's probably that, but I'd just keep an eye on it. Climbing and working out a lot can put a lot of stress on your tendons.

>>39928589
http://www.ldnmuscle.com/beef-bourguignon/

Made this recently in a slow cooker and it was great. You can use cheap cuts of meat (and cheap wine), and it still tastes banging because slow cooker.

>>39927708
Ask for ground sirloin it's a little more but leaner. Then you ground round and ground chuck

I'm 5'9, 210 pounds, mostly fat. Trying to lose that weight. If I lose like 20-30 pounds in 4-5 months, is my skin just going to look flabby

Does whey make anyone else's stools darker? I started taking it 3 times a day while cutting 2 weeks ago and my shit has become noticeably darker. Not black but dark

SS with added dips after every routine. Good or bad idea?

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Two months ago my patellar tendons started to bother me while squatting so I stopped for a month until it went away completely, now I'm doing light squats with more leg isolation to rehabilitate it. Pain comes and goes but it's starting to appear less often. During squats I feel tension in the tendons, but it's nowhere near the same kind of sensation that made me stop. Am I doing this right or am I setting myself up for nosquats?

Also, anyone know what kind of form issue in squats would cause patellar tendon issues? Squats and deadlifts were my literal only leg exercises, so there's the chance that imbalances and shit could have caused it. As far as I was aware I never had any occurrences where my knees caved in during squats.

>>39930035
Good

Do chinups every workout too

Also fuck power cleans and deadlift more instead

>>39928072
bunp

>>39929981
Too many variables to say because it depends alot on how long you've been overweight, genetics etc. With that being said I went from 250 > 200 and noticed no loose skin. I went from 200 > 170 and don't have any either. I'm at a good weight now so I don't suspect it will be a problem but I gained most of my weight over about a 2 year period before I started losing it over the last 18 months

>>39930035
Should probably alternate with pullups but yeah, they're good.

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I've been to the gym 4 times, roughly about once a week (plan was to take it up to three times). Thing is, after the last session, I can't fully extend my arms without the inner elbow being sore as fuck. All my other DOMS have healed. I've only been doing what my PT told me to do, have I fucked something in my arms already? its a little better than it was, but its still pretty sore. This is the third day since I was last there.

>>39930119
3 day bicep doms are pretty normal for a beginner. Hang in there champ, it'll get better!

>>39930119
Arms are a bit harder to fuck up. Probably just extreme doms. The fact that you say both arms is a good sign, since injuries like this don't tend to be symmetrical.

Best way to deal with it is to let it go away, and then do it again. Sometimes the second time doing whatever caused it can be worse, but by the third time you've usually adapted.
What kind of exercises were you doing?

Do anyone know a good reliable source for micronutrients ? I've started getting really interested by this aspect of fitness recently.

When it comes to amino acids, vitamins, fatty acids it's okay but oh god when it comes to minerals it all goes to shit.

So yeah, if anyone have a good, exhaustive source that has a list of all micronutrients (or at least, the minerals) along with the recommended daily intakes, I'd be really grateful. Thanks !

>>39930147
Alright, cool. Thanks.

>>39930150
The ones I know for sure that were arms (he had me doing some pulling things that I used by arms for but I gather theyre for chest/back?) were using dumbbells, raising them above my head and the other one was raising them up to the sides.

>>39930165
cronometer.com is very helpful

worlds healthiest foods is another great resource

>>39930119
Same bro it be fine. When I started the ends of muscle by the tendon hurt like he'll for prob the first month. Not hurt more sore as fuck

100g of chicken: ~30g protein
100g of chickpeas: ~9g protein

literally how the fuck can you be vegan and get enough protein without eating giant amounts of food to the point you feel sick? I'd need to eat 1KG of chickpeas to match what I get from 300g of chicken

>>39930214
chickpeas are a shit tier protein source even by vegan standards

but yeah you basically need to supp soy protein or pea/rice protein

or compromise and be veggie and smash egg whites

>>39927708
Buy a lean piece of beef and tell him to ground it up. The pre-ground stuff is usually high in fat and low quality.

>>39930173
Really need to learn the names of the exercises you're doing or you're gonna have a very bad time asking for help with things

Exercises that target back in a pulling motion tend to also hit the bicep, as it is also a "pull" muscle.

>>39930227
Protein powder.

Want to add farmers walks to my routine. What sort of weight should I be looking at carrying as someone with a deadlift at 120kg, Squat at 100kg? Probably walking around 20m.

>>39930269
Always start light anon.

30kg seems reasonable, probably going to be grip or traps that yield first.

>>39930190
Thanks for WHF, it does have a lot of infos.
Is cronometer free though ?

>>39930294
there's a paid version and free version

free only stores your info for like 2 weeks

>>39930106
Thanks man.

I've been about 190-210ish for about 3 years now.

I'm hoping to get to 180-170, building some muscle along the way. I'm not to worried about my chest, stomach, or arms, but my thighs are pretty big. Just hoping that doesn't bite me in the ass. Don't want it to take 8 months of leg training to go from flabby to toned.

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How much weight should you try to gain on a bulk?

How do I hit on girls in the gym?

>>39930041
Bump, help me lads

What the fuck does a stim-free formula in preworkout mean?
Isn't caffeine a stim or are there other things in preworkout that are more powerful and considered a "stimulate?"

I started weightlifting two months ago and I've been following the the local gym's trainer whose routine is entirely machine focused. I've been lurking here since forever and I read about SS but I'm too beta to even ask him to teach me proper SS exercise form. It's a local countryside gym and every single person in there follows his routines (which by /fit/ definition are purely shit). What should I do?

>>39930605
If you're too beta to ask him for help then do it yourself.

Just take it slow, focus on proper form. Work on mobility and read/watch a lot of the form guides available.

How to touch toes?

>>39930696
Yours or hers?

>>39930511
Don't.

>>39930502
Depends on your goals and how small you are. Do a 300-500 calorie surplus and keep going until you're happy.

>>39930511
Is he looking at you? Smiling at you? Go ahead and strike up a conversation. Just beware of the odds that you might look like a creep, worst case scenario you get banned from the gym for harassment.

>>39930041
A lot of knee travel during squats puts more stress on the knees. Could be that.

>>39930605
Plenty of form videos on youtube m8. Also if his routine only uses machines I can tell you with 100% certainty that it's shit.

>>39930702
Mines

>>39930502
It depends on where you start honestly. Generally staying at or below 15% BF is around as fat as most people prefer to get. Personally I think longer bulking periods are way better (6+ months) then doing these 2 month or 3 month bulks and cutting.

So using that as a basis with a +300 per day surplus and a 6 month time table you should gain about 15-16 lbs in total.

>>39930729
Knee travel, huh? Could be it.

How do I avoid this? Build affects this a lot I imagine. I've already got a pretty wide stance so the only thing I can think of that I can consciously do is squat shallower.

>>39930778
>>39930729
Alternatively, I'm pretty sure olympic squatters knees travel pretty far forward. Should I instead try and strengthen them somehow?

>>39927708
Ugh sorry I forget /fit/ had a QTDDTOT.

Requesting answer for >>39930807 here pls and don't bump that thread.

>>39930790
Yeah but olympic lifters have good genes m8. I would try to learn how to squat without much knee travel to put less stress on the knees. Also leg curls are supposed to be good for strengthening the knees.

What are some exercises I can do for calves gains? I'm doing SL5x5 and I'll probably switch to another routine once I hit 1pl8 OHP and 2pl8 binch, but my calves are seriously lacking, I look like a fucking clown atm

>>39930879
Buccal fat isn't fat, it's due to a weak muscle. Try thrusting your tongue out and you'll notice that the "double chin" moves a bit. You can look up exercises on how to fix this. While you're at it you might as well start mewing as well, since improper tongue posture leads to double chin.

>>39930960
Sorry but calves are 99% genetic

>>39931050
fuaaark, theres nothing i can do then except add bodyfat? They're legit auschwitz mode while the rest of my body is beginner gains tier

>>39931004
>Try thrusting your tongue out and you'll notice that the "double chin" moves a bit. You can look up exercises on how to fix this.
Yeah thanks I'm aware of that and have been doing exercises for a few months. I just thought that everyone's face also leans out when you diet down. His didn't at all.

I do have good definition on my face when I clench my jaw etc. I was just hoping my face would look that all the time like people with hallow cheeks etc.

> While you're at it you might as well start mewing as well, since improper tongue posture leads to double chin.

Not aware on mewing.

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Rate my home gym /fit/.

Is there anything missing?

>>39931073
It's proper oral posture. Despite what the autists here on /fit/ and other parts of the internet, it's not some big "secret". Rather, you've been doing it wrong all along. Odds are, you might've actually been doing it right.

Basically, teeth together, tongue at the top of your mouth (the back of your tongue too) forced up there with pressure. You will notice almost within a few minutes that it helps with nose breathing.

Just google it desu senpai.

Also anecdotally speaking every single attractive person I know does this. It's normal.

What is the superior non-dairy milk?

>Soy
>Almond
>Coconut
>Rice
>Hemp

I usually go back and forth between unsweetened soy and almond milk. Soy tastes more like milk but it's not good for the skin, contains estrogen, causes bloating, etc.

>>39931074
That's not an olympic bar. And those aren't olympic plates.

>>39931071
There's light at the end of the tunnel
https://m.youtube.com/watch?v=56MZjPykQ7A

Just starting to work out. Should I be eating at the 500 calorie deficit to help the weight loss I want, or should l eat at my current dte to help recovery and stay healthy?

>>39931112
Yeah I actually did conciously practice this at some point while I was young and I do you have that posture already.

Fuck. No further way to improve facial aesthetics for me it seems.

Clen?

>>39931118
Works the same though. And it's not like i can lift more than 100kg anyway.

>>39931112
Any other mumbo jumbo trick that helps me with nose and lips

>>39931166
Face bloat is mainly due to salt, sugar, shitty carbs and water retention

fix that and youll get hollow cheeks

not sure if cold showers actually help or if its broscience, ive seen anecdotes on it online, but i do cold showers and my face is very lean.

also, high amounts of estrogen leads to a more bloated face, hence the steroid "moonface", which comes from heightened estrogen

>>39931178
It absolutely does not.

The smaller bar makes gripping considerably easier. Smaller plates makes deadlifts and other from-the-floor exercises harder than they are intended.

Odds are if you're a male without any health related issues you can break a 100kg deadlift within a month or two. Squats too are likely to pass 100's at some point.

If you're even remotely serious about lifting you're gonna have to get a proper barbell with proper plates anyway. So you might as well start correctly.

>>39931182
"Mewing" helps with everything. But it can't undone damage to a larger degree in adults.
If you have a large nose, it might be because of your retracted chin, etc, making it look larger.
You could of course use a palate expander to get a wider, more attractive head, but it's quite expensive unless you're willing to order fake braces online and use them yourself

For nose and lips themselves... they fit in with the rest of the face. You can't spot fix them unless you do plastic surgery.

>>39931216
Nose is somewhat crooked and lips are uneven. And I'm 20.

So basically there's no point in trying to improve shit since my looks aren't going to get any better.

ADDING REPS

Eg. Working to 3x8 pull ups and atm u can do 3x6.

What set would you add the rep(s)

>>39931253
Try and get every set to 8. Might end up losing a few reps on the second and third set once you hit 8 on the first one but you've got those 8 so you're pushing it on the second and third.

>>39931311
I feel like that'd slow me down if the first 8 totally fucked me. I'm strictly taking a minute rest on upper body stuff

Is there a beginner plan for those who only have access to dumbbells? I live rural and any surrounding gym is just Cardio machines and Dumbells.

>>39931240
fixing breathing isnt too bad
and buying some fake palate expander is like what, 140 dollars online

its not that fucking expensive to improve your looks. and your looks are pretty fucking important

but hey why am i giving out advice lol. its just better if the average guy is uglier, then i get hotter

i also have uneven lips btw, for me it was a chewing problem and a deviated septum, both of which ive fixed.

Healthiest way to get to get to 12 body fat? Don't want to be a skeleton, ai just want lean gains

>>39931342
You don't make progress by working within your limits.

A piece of peppermint candy is around 20 calories. It takes about thirty minutes of sucking on it to get it small enough to swallow. Have I burned 20 calories before finishing it?

>>39931393
Nice meme

>>39931358
Is there any FAQ or compendium site I can go to for this shit.

I have done some lifting on and off without any proper direction or a diet plan for 2 years. I'm still dyel and fat, but I have way more muscles than when I started.
As of now, I plan to lose 45 pounds in the next half year.
My question is this: Can I still have linear progression while losing weight (especially since my noob gains are already out of the way)? If no, should I even bother with SS or do a hypertrophy routine until I'm ready to bulk up?

>>39931411
yes claiming power but watch out its broscience a lot of it but its good information

or you know just look up mike mew and proper breathing

once you start youll be obsessed boyo
the ride never ends

>>39931430
Do your best to maintain or even improve your lifts while doing extra cardio and eating less calories.

Yes it's that simple and boring unfortunately, but good luck.

>>39931409
It's like the guy I recall posting here a month or so ago saying he could do 4 pullups and asked how he should go about getting to 8 pullups.

He did not understand why people were telling him to try 5 pullups, when to his understanding he could only do 4.

As long as form isn't compromised you have to challenge yourself

>>39930214
Not a vegan but I use vegan protein powder. Tastes like shit and is barely soluable. But its full of protein with less than .4 grams of fat for every 25gs of protein.

How do I do chinups/pull ups?

>>39931516
Grab bar.

Either try and pull your elbows down or try and pull the bar down towards your chest.

If you can't do pullups but can do chinups you focus on those until you can do about 6-8. Then you should be very well capable of doing pullups. If you can't do either then either focus on negatives (jump up or use a chair and then lower yourself slowly). Alternatively use one of those big rubber bands you find in most gyms. Hang it over the bar and under your feet to give yourself some assistance until you're strong enough.

>>39931474
which powder do you use?

>>39931571
>>39931516
Forgot to add;
If you're fat then they're obviously going to be harder than if you were lean/skinny. Keep that in mind. The same muscle groups are trained with Dumbell/Barbell rows and Cable pulldowns if you're otherwise unable.

Is it possible to get lower back DOMS after correcting my row form or did just fuck up trying to correct it?

>>39931782
Unfortunately the correct answer is: It's hard to tell.

If it looks good and doesn't hurt then it should be fine.

>>39928037
seriously just link him the sticky bro, you don't have to say where it's from

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>lifting for 3 months doing SS
>quickly work up to 1 pl8 squat and 1 pl8 BP
>have hovered there for over a month because I keep pussying out on heavier shit
Am I gonna need a spotter to make any progress or what? I'm currently cutting and have lost about 15 pounds, is that why I can't go up any further?

>>39932006
If you're benching 1pl8 you're definitely holding yourself back on squats if you're also doing 1pl8 on those.

>>39932058
I dunno, it's probably a form issue. I think I'm doing what's called high-bar squats right now because whenever I've tried to learn low-bar my arms start hurting badly. Guess I need to man up and ask for a form check from someone.

why does my cum smell like oats? I've just started eating oats for breakfast....

>>39932168
Why are you smelling your cum?

>>39932173
I don't, my gf does.

>>39932189
Yes.. "GF"....

Seriously just wash your "GF" after your done jacking off.

>>39929257
do you work out at a gym? use some isolation machines for your legs until your back recovers. It isn't ideal but it will keep you from withering away all your leg gains

So I've been working really hard getting fit, I lost 35lbs, I am lifting heavier each time and feeling great, have better endurance, look better, etc. My boyfriend was supposed to get fit with me, but is doing a piss poor job. He won't eat and rarely goes to the gym, I go 4 times a week. I make him meals and he has the pallette of a 7 year old, he wants his eggs overcooked into a dry crumbly mess, he doesn't like any veggies other than onions, he doesn't like fish because "it tastes too fishy", he wont eat anything if it has even a hint of spice. How do I help him bulk when he is this picky? He drinks two mass gainer shakes a day, but only eats maybe a sub or drinks wine other than those shakes. He has no discipline. I feel as though I've worked my ass off and it's paying off greatly, and he still is a skinny fat mess. Am I a bitch for feeling this way? He's had over a year to at least make some noob gains like I have, but is scrawny as fuck because he wont eat or stick to a decent gym schedule. As I find myself getting more and more fit, I find myself wanting a partner who has the same goals.

I want you guys to tell me if I have gynecomastia, pectus excavatum and/or bad posture.
Where should I post this question and pics, ITT, in this other >>39929918 or in a new thread?

>>39929257
Don't think front squats are that much easier on your spine than back squats.

As the other anon said, isolation should be good for keeping mass but you're gonna have to do some serious rebuilding later.

Should try and get in touch with a physical therapist if possible. Unlike a doctor their goal isn't to help you overcome an ailment, but to get you in shape to exercise. A physical therapist should be able to help you figure out a leg routine and some other shit that should help you get back to deadlifts.

>>39932304
look for a /cbt/

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I'm a 22 year old on a PPL routine and I'm fucking addicted. Zero rest days and I've never felt better, is there any logical reason I can't do push and pull in the same day if I have the energy? My recovery has been pretty fast.

>>39932285
Its hard to say. On one hand your always going to want to have someone who is interested in the same thing as you. But fitness is a pretty personal thing. Motivation comes in wear places. To me it sounds like you have had the motivation and he doesn't. Now comes the part where he will never be motivated or just needs more motivation.

For most guys their girl getting into the gym is a huge motivator but it doesn't sound like that matters to him. So do your best to continue to encourage him. Find out what his reasons are for not wanting to go to the gym. Typically fitness becomes pretty addicting once you start going. You want to eat better to see better results, etc. But you really need the first step.

For me the biggest change was changing my outlook and going from telling myself "I dont have time for the gym" to "My health isn't a priority". And I quickly realized, it was a priority. This got me into the gym a few times a week, better eating, etc. Now 50 lbs later I got 6 days a week and eat almost entirely clean.

>>39932333
Broscientist here;

If you do pulls on push day your pull muscles aren't going to be in optimal shape on pull day. Better off using excess energy for cardio if your muscles are too fatigued to continue lifting.

>>39932333
I'd argue that if you have enough energy left to feel like you could do that then you aren't going heavy enough to begin with (you can lift more weight).

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Going for my first EC Stack. I see this image posted everywhere, does everyone really just follow that? That's what I was going to do.
Should I lay off the coffee while I do this? I usually have two to three cups a day.

>>39932333
If you are still energetic after your workout then maybe you aren't working out hard enough. What is your routine and lifts?

>>39932395
Sorry but that's not true, I do max to failure every day. The shit is like sex to me, it's what I love and it's not a ch ore. I move onto the next muscle when the previous one can't push anything heavier, and sometimes I even reduce weight for dropsets.

>>39932396
I take the EC stack. No problems with it, pretty much laid out just like that. I would recommend that if your going to drink coffee skip the dose of caffeine and use the caffeine from the coffee. If you want to be exact, just take the pills and skip the coffee.

>>39932409
Example push day
4x5 bench 170 lbs
4x5 incline bench ~150
4x5 decline ~150
dips to failure
5x10 chest fly @ 140 lbs with dropsets at lower weight
Pushups to failure
4x10 OHP @ half pl8 then to failure

then accessories as I feel

>>39932410
Listen Anon at the end of the day as long you're making progress I say go for it, who gives a fuck, if something is working for you then you can do it. Try it for 2-3 weeks and see if it works, not much harm in it.

>>39932410
Going to failure doesn't imply you're going heavy.

>>39932427
With a routine like that I have no idea what drugs you're on to still have energy if those weights are challenging for you.

I am not an expert on PPL splits but sets of 5 bench and still have the juice to go for incline and decline at similar weights I think you're holding back on bench.

>>39932441
As this guy says though do whatver you like as long as it works. Maybe you're sandbagging or maybe you're just genetically superior.

>>39932384
I'm starting to think that nothing motivates him. I believe he in genuinely okay with being skinnyfat and lanky for the rest of his life. It almost feels ubfair to me that I have so much motivation and drive to achieve my goals yet he doesn't even have any goals. If I left him to his own devices he'd probably eat a McGriddle and play video games the entire day.

>>39932427
If your adding weight, just keep progressing. There is no reason to burn out trying to do two seperate workouts like that.

Make the last set of each exercise an AMRAP set. If you hit 10+ on an exercise double the weight you add next workout until you can't.

I think it would be a long term mistake to try to do both on the same day.

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I'm from another board and I was told to ask this question here.
I want you guys to tell me if I have gynecomastia, pectus excavatum and/or bad posture. I want to start improving myself this year.
I don't even lift yet, sorry, bros.

>>39932320
But this thread seems more friendly.

Do I need weigh the bones and subtract them from the total weight when I eat spareribs to get the correct kcal value?

>>39932509
You got some weird looking nips

>>39932509
Can't tell from just the picture, maybe it's just all just fat. If you worked out and cut down bf% and still had man tits that's how you'd truly know you're gyno

>>39928750
Any precooked meat.

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Should've just used this thread.

Do I have Anterior Pelvic Tilt/ Lordosis? If so, how bad is it? I do a lot of bodyweight exercises so I'm surprised it's there but I also do a lot of things like using the laptop while lying down in bed

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>>39932509

>>39932521
Really? Why?

>>39932509
>gynecomastia
Chances are it's just fat. My doctor told me I had gynecomastia. I only had it under my nipples but it has a different feel than normal fat. It's much denser, like a huge cyst. At least mine was, again I only had it directly under my nipples.

>>39932509
>gynecomastia
probably a bit? Hard to tell when you're skinnyfat
>Pectus excavatum
Again hard to tell. Maybe a mild case? If you haven't been told anything as a child by doctors odds are you either don't or it's mild enough to not have any meaningful implications. It really doesn't matter much.
>Posture
Need more pictures to tell this anon. From all angles. Your torso only doesnt tell us shit.

Alright anons i have 2 questions. 1st does a hot bath or sitting in a hot tub effect gains after working out?

>>39932491
Well, unfortunately at some point that is often how relationships have to end. If that is the person he is and the person you aren't anymore then something has to give.

At some point your going to have to go directly to him and have a pretty tough conversation, but I will say, most people don't really change for other people. They have to want to change.

>>39932533
Maybe a little, a lot of people have. It's not bad though. Not enough to cause any alarm. Just be mindful of your posture and it should be fine.

Your scapulae does look really fucking weird though. Research 'winged scapula'

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>>39932550
2nd is there anything to get rid of black heads on those nose. I have done a ton of things from masks to medicines to home remidies. Changing my diet and even just poping them all yet they always return.
Pic related.

>>39932550
No. Hot/Cold therapy may help with some swelling but does not directly impact muscle gains.

>>39932577
Thanks. I'm not quite getting what you mean even after googling that. I've tilted my shoulder and arm forward so that my arm didn't hide the arch of my back in the picture, could that be why you think it looks strange?

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>>39932592
Thanks

Your answers are better than I expected. Thanks.

>>39932525
>>39932539
>>39932546
Would a doctor be able to tell or is working out the most reliable way to find it out?
Won't people laugh at me if I go to the gym with my current body?

>>39932636
>Won't people laugh at me if I go to the gym with my current body?
unlike super obese people people won't be able to tell you're fat with a shirt on

nobody judges someone for starting out at a gym, but they do judge if you have really terrible form or hog something that others are patiently waiting for, even then they're more likely to forgive a newbie doing it

>>39932636
Nobody laughs at someone elses body in a gym. We're all there to improve.

Everyone is there to do their own workout. Nobody is going to give a shit about what you're doing.

Difference between front and back squat?

>>39932636
Most people live their life like they are the star of their own movie and that everybody else is just a background character. And let's be honest, nobody cares about a background character.

Nobody will care your at the gym with your current body. You won't be the best looking or the worst looking or anything "unique" there. Your just another guy a the gym. For most people unless they do something overtly to bring attention to themselves (See every fitness youtuber ever) - such as dressing to show off, being loud, filming themselves, etc. nobody is going to notice.

A public gym isn't highschool. Nobody gives a fuck. For most people its just part of their routine and they are looking to blast through it so they can get to the rest of their day.

Don't let something like that from going to the gym if thats what you really want to do.

>>39932685
Position of barbell shifts your center of balance.

Front squats are more quad dominant and doesn't use the same amount of glute/hamstring

>>39932717
Jumping in here to say filming yourself is perfectly acceptable although it does make you stand out somewhat. Filming yourself doing an exercise is a very good way to evaluate form/technique by yourself.

>>39932685
Due to the position of the bar it shifts more of the weight to the quads in the front squat. It also relies on your back to be more straight so requires a more upright torso which requires overall more flexibility then back squats (especially low bar).

Overall though its just a variant and fun to train / focus on quads hard, if you have the ankle, wrist and shoulder mobility.

>>39932739
Yes, I agree it is not a bad idea especially as your learning. But talking to the camera, filming yourself doing machine work, etc etc its going to draw more attention to yourself.

>>39932726
Thanks. Will back squat be better for more pronounced and firmer glutes then?

>>39932757
Yes, backsquats are better for hamstring/glute development but honestly you need more work for the hamstring/glutes.

Even though the front squat is more "quad" dominant I would say for the most part all of the squats are quad dominant. So you will want some more direct work.

Considering I work out at home, is it problematic if I spread my different lifts/stretches out throughout the day, or is it better to do all of them back to back for some reason or another?

>>39932771
What will I be lookong for then? I'm admittedly looking for a healthy, aesthetic routine which is why I'm hesitant to go for SS.

>>39932842
SS is mostly recommended because of a base strength. For most people especially those that don't go to the gym regularly a program like SS will give you a foundation of overall fitness. Again it will help with your hamstrings/glute but may not develop them as much as directly isolation will.

For most people getting the initial increase in strength from doing the main compound lifts from SS for 3-4 months will drastically increase their aesthetic's in the "long run" which is really what most people are after.

For glutes directly, hip thrust/bridges. cable pull through, cable kickbacks, glute ham raises, etc. But typically its not necessary to do all of them, just pick one or two you enjoy and progress on it.

With that said, if your new to lifting a few time a week barbell program with a little isolation is recommended as it will set you up better for long term success. (IMO!)

>>39932539
Forgot to ask you, what was done about it? Work out? Surgery?

>>39932658
>>39932664
>>39932717
>>39932739
Thanks!

>>39932832
You should do them a few times in blocks. Mostly because your better off working a warmed up muscle and having to spend several times throughout the day doing your 'warmup' kind of feels like a waste of time unless your really focusing on something like flexibility or posture fixes.

Myself when I worked from home I did 2 a day workouts. I woke up, warmed up, did my compound lifts (as an example, Bench Press, OHP, Incline Bench). Worked and after work (8-10 hours later) i would do a short warmup and do my "accessories" as well as some GPP work. So a couple tricep exercises, facepulls then cardio or farmer walks.

I did however, find I tended to blow off the 2nd workout more even working from home I would justify it by having already done the "main" lifts. But at the time I was not quite so disciplined.

>>39932920
I've seen the meme here that you dont really improve other than stength and just end up staying skinny fat. Is that truth, meme or people just doing the diet part wrong?

>>39932966
Thanks for the input, I have a problem with discipline so I think I'll take your advice and just go ahead and try to fit them all into the same hour.

>>39932985
It's going to be more about diet. Even if you look at pretty much every single program people recommend they all are based around the same lifts. Every Program out there pretty much has Squats, Bench Press, OHP on it. And most have Deadlifts.

The big meme with SS is people promoting GOMADs which is a way to get fat. But as you said, that is more about diet again. I think SS works because it doesn't require dedicating a lot of time, gets you to learn the main lifts and gives you a good strength base. But its not a program designed to last forever or to necessarily "give" you aesthetics. But on the road to aeshetics is strength and that is what it will give you. And then from there you can move onto a program that fits your goals a little more based on how much you want to go to the gym and what areas of your body you wish to develop.

>>39933077
Thanks man you've helped a lot. Last question thenn should I still be eating at a deficit to lose weight or should I be eating to help recover and build muscle?

>>39933171
That's ultimately up to you but ill give you my thoughts. When you start training you likely want to eat at a small calorie surplus or at the very worst maintenance after factoring in your additional workout. This is tough as most peoples goal when they start lifting is weight loss. However, you will have the best results doing this (again looking at things long term).

An exception to that is someone who is obese, or borderline obese. Then they should likely eat at maintenance -(300-500).

For someone in between again its hard to say. I would say if you can stand 3 months at maintenance or +300 while doing SS, do it. Then as you switch programs you can begin to cut or go back to maintenance if you were already bulking while you adjust to your new program for a couple months then go into a long cut where your down to 12-10% BF.

>>39932985
The optimal way to get big fast is to bulk, which will get you fat. But you will still see significant strength gains and aesthethics gains with around maintenance diet. Your gains will be slower, and you will end up with less weights than someone who bulked, but you will see minimal fat gains.

>>39928994
Anyone?

what does t. mean? Like when someone replies with
> t. blah blah blah

i'm following SS and worked out mon,wed,fri, would it make a difference if i work out every 2 days without the weekend rest, i want to work out sunday then tue, thu, sat, mon, ..., n+2
want to get out of the flat really, would this be fine?

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Can you adjust circadian rhythm, or should we all be waking up at 8:00 am? I want to wake up when the sun rises, but is this inefficient? Pic related.

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Anybody here shave their arms?

>>39933639
Shouldn't make any difference. Just leave at least 1 day in between your previous workout and you should be good. If you start to feel you aren't recovering fully then just add back to back rest days and resume a normal schedule.

What's the best place to look for just a cheap bench for home lifting? Shit online is like $50-$150 for something as simple as a flat bench. Any tips?

>>39933981
A bench you should definitely be able to buy used from craigslist or whatever.

is this good for starting out?
Workout A:
5x5 barbell deadlift
5x5 barbell/dumbell bent-over row
5x5 barbell military press or dumbell shoulder press

Workout B:
5x5 barbell squat
5x5 barbell/dumbell bench press
2xmax pull-up or chin-up

I have never done any lifting, thinking of starting on tuesday

>>39934120
Do more than 2 sets of chinups
Add in a skullcrusher for some arm size

>>39928072
bump

>>39934148
so should i do 3xmax of chin-ups?
and in what workout do i add the skullcrushers?

>>39934120
Read starting strength, regardless of whether you are doing to do the program or not.

Don't do deadlifts first. And don't do them 5x5

>>39934236
what can i replace the deadlifts with?

>>39934120
Make sure you're hitting your core. That's the most important think: building that core strength.

>>39934310
You don't replace deadlifts. You move them to be the last movement in your workout.

>>39934347
oh i see, didn't read that part, sorry
and you told me to not do them 5x5, then what should i do?

>>39934317
What are some good home gym exercises for this if all I have are dumbbells?

Also here's my incredibly bad attempt at cobbling together a routine with what I have.

Day A
Dumbbell Shoulderpress 5x5
Bicep Curls 5x5
Goblet Squats 3x8
Lunges 3x10
Kickbacks 4x10
Pushups 3x10
Plank 3x30s

Day B
Bench Press 5x5
Dumbbell Flys 5x5
Goblet Squats 3x8
Kickbacks 3x30
Pushups 3x10
Plank 3x30s

>>39929158
Gay

>>39929324
The expiration date will shorten by a year if you refrigerate them

>>39934379
Deadlifts are commonly done 1x5. This typically feels a bit awkward as a beginner, but before long you'll be lifting quite heavy.

Just remember to warm up by ramping the weights, so you're probably going to end up doing a total of five sets of deadlifts. But only the final one is your "working set".

Anyway the reason why I recommended you read starting strength or at least have it around is because it answers a lot of these questions very well, and it's invaluable when it comes to instructing proper form. If you don't want to buy it it's not the hardest pdf to find and download.

>>39929368
2 months

>>39934391
google home shredded, the 12 week program isn't a bad start if all you have are dumbbells and a bench.

>>39934391
You got absolutely no back exercises in that routine.

To be really honest, if you're gonna train at home and only have dumbells I'd rather resort to a good bodyweight program. /r/bodyweightfitness has a pretty good routine and it's well explained.

I live in a shitty little town with only a planet fitness. Even the local community college doesn't have a gym. How do I make up the the fact there's no barbells?

>>39931074
Free weights, cables, and olympic bars and plates

>>39934516
Buy a home gym or use their smith machine for all your lifts.

>>39930502
50 lbs

>>39934501
I don't use and don't know how to navigate reddit, mind linking me?

>>39931516
I just try to pull the bar and my elbows down with me.
Try to 'bend' the bar, this way you'll activate your lats much more.

>>39934547
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

>>39934516
>no barbells

Really?

What the fuck.

Buy a rack and build your own gym if you can.

>>39934516
If taking the bus to a nearby city/town is not a viable option I'd seriously just resort to calisthenics instead.

>>39934454
okay, thanks, i really appreciate the help ^^

Can you guys rate my dumbell/BW routine?
I do this every night BTW
Goblet crush grip squat: 5 reps at 35lbs/16kg
Curls: 5 reps at 35lbs/16kg
Pushups: 20
Side crunches for muh serratus and obliques: till failure
Dumbell rows: till failure at 35lbs/16kg

what's a good weight to start with when using barbells for the first time?
I don't want sick gains nor anything like that, i just want to get a bit bulked up

>>39934516
Sandbags if you're poor.

Sand is like $5 for 50 lbs.

>>39934624
empty bar

broomstick if a girl

not even kidding

File: marchmad.jpg (151KB, 1128x1120px) Image search: [Google]

151KB, 1128x1120px

I used to be a very laid back guy. My sex drive was low and I never even masturbated or gave a fuck about women so I was content with an average wife and shit. Now, ever since I became a gym rat I am crazy pumped from the test and want to fuck. The issue is, is that morally I was taught to do the whole relationship marriage thing, and I meet perfect women that fit this, but then I'm on porn/camsites with 10/10 women and the urge to fuck them is outweighing my local 6/10 chicks. I know it will never happen as I am not a 10/10 myself and most of them are fucking guys in cali but I still feel like I need to posses a 10/10 in bed.

What do I do.

>>39934603
its better than nothing

>>39934624
Depends how weak you are, and what lift obviously.

If you've never done resistance training, slap on 10kg plates and see how that goes, for bench.

There's nothing wrong with starting even lighter than that while you get used to the motions and work on form.

>>39934660
You were raised to be a beta cuck.

Embrace your inner Chad.

I.e. go out and meet girls. It'll be fine.

>>39934624
This question is absolutely impossible to answer you've given.

Lets assume we're talking standard gym olympic barbells that weigh 20kg.

It depends very much on what exercise you're doing. But the recommended choice however is to start with no weights on the bar. At the rate that any beginner program progresses, the weights will increase fast, and the very light start is critical for working on movement patterns and form which will be key once the weight becomes heavy.

However if you've got previous experience with strength training you 'can' start off with some weight on, but you should still aim for a weight that you yourself feel is -light-.

Deadlifts(and debatably rows) which are done from the floor are technically much more challenging if the bar starts at a lower height. If you have access to 5-10kg bumper plates use those, otherwise you're gonna need to elevate I think. Not sure but I bet it says in starting strength.

Regardless of whether or not you plan on following the starting strength program I very much recommend you read or at least skim through it. It's a great fucking book when it comes to barbell training.

>>39934697
>This question is absolutely impossible to answer with the information you've given.

fucked up a bit

>>39927708
How Do I make my ring and pinkie knuckles bigger? I don't like how skinny my hands are

>>39934719
Grip training. Google it.

>>39934733
>Google it.
no thanks, I use startpage

>>39934746
kys for not knowing "google" is a generic word for internet search.

kys for not using Duckduckgo.

>>39934762
>normalizing google
I prefer to make it known that alternatives to closed software exist
such as instead of saying "this image is photoshopped" I would say "this image has clearly been manipulated"
>Duckduckbotnet
I like my searches being uncensored

What are some reasons for unjustified weight gain? I was sitting at 163 lbs ~10% BF... Weight and strength shot up within weeks all of a sudden(2-3 weeks).now I'm probably 14% BF,only difference is I switched gyms.

How likely is a woman to get fat again if she was fat as a teen, but got skinny in her 20s?

>>39934932
Could be water weight, but more likely a mix of that and eating more. Track calories more carefully, and try cutting carbs and sodium to lose water weight.

>>39934993
Likely, because bad eating habits ingrained for years are not easy to get rid of, and women generally lack the willpower to eat well long term.

Anyone who sticks to their diet will stay thin.

>>39935046
At least this chick was thick, when she showed me her before and after pictures
and I didn't get the hint

>>39935066
If you guys watch your diet together, it's easier for both of you.

My gf and I help each other quite a bit, and it's great.

>>39935066
>>39935092
Well, I'm moving across the country in a month, and who knows where after that, so there really is no together. I don't even know why i'm asking about her at this point

When do I fit in cadio, daily or on 'off days'?

>>39935148
depends on goals

Eating about 300-500 calories over TDEE, how much more would I need to eat to continue gaining weight if I start running twice a week for 30-50 minutes?

>>39935046
Thanks senpai, will eat less rice for a week and see what happens

New to deadlifting - been doing it for just under 2 months now and I just got up to 1pl (started slow to get form down). Should I use the over-under hand grip or use standard overhand grip for such a low weight?

I heard that the over-under grip is helpful only for heavier deadlifts since it prevents the bar rolling.

File: hmm.png (18KB, 552x298px) Image search: [Google]

18KB, 552x298px

What is wrong about this?

>>39935191
Practice over under so you get used to it, IMO

>>39934475
Can I do this if I can't do pullups?

>>39935207
Currently doing a SS routine with a few additions 3 times a week

Enjoying Bench Press atm and making gains rapidly. Any benefit to doing bench press 3 times a week as Im still on a relatively low weight so would like to improve it quicker.

>>39935207
sorry didnt mean to respond
>>39935224

>>39935224
yeah stop overhead pressing and only bench

>>39935215

Is it true that over under grip can lead to muscular imbalances though?

>>39931618
Vega

What kind of lifting routine should someone like me do? I'm 6'1 240lbs my goal weight is 200 pounds. As for body goals I'm not looking to get really big I just want to lean out and tighten up my body a bit. Everyone says do SS but last time I did that I plataeud early probably because I'm always eating at a deficit( I used to weigh 339lbs ) thank you in advance

>>39935245
Maybe a little bit but fuck it you know unless you're getting up on stage and being judged who really gives a damn it's not like you're going to be a hunchback

If you're that worried about it just deadlift double overhand with straps

>>39935252
Bodyweight fitness

Chinups, dips, sprints, plyometrics

As you lose weight you will still be hitting PRs

Nice progress

>>39935252
throw in some extra routines to SS. its meant to be adaptable

Dips, chin ups, rows, curls

>>39935278
Thanks a lot I'll look into some body weight routines.

>>39935287
Yeah I considered that too just going with SS until I plateau and maybe add volume in accessories and just keep trying to push the compound lifts when I can

>>39935278

>it's not like you're going to be a hunchback

Good enough for me - over under it is. Appreciate the advice.

>>39935307
yeah man tons of people supinate the same hand every time they dl and they all look normal. you're welcome

My left knee kinda has a minor dull pain to it. Happened after I lifted. Should I be worried?

I can put weight on it and run without too much pain to test the damage, but I'm letting it rest.

Is it even worth it to lift while cutting or should I devote myself entirely to getting to my goal weight before bulking again?

If I have 20% body fat and I weigh 170lbs if I lose 34 lbs would I be at 0% body fat?

>>39935191
I would stick to overhanded until your grip starts to be the clearly weakest link.

What's an example of a weekly cutting or bulking diet?

>>39927708
I'm a really skinny guy, and I want to build strength but not size, should I do 5x5 or 3x8?

>>39935601
Sets of 5 reps tend to yield less hypertrophy and more strength and CNS training.

>taking ashwagandha to lower cortisol and raise test
>dick is kill
>research and find out this is a common side effect

Well god dammit should I finish the bottle?

Do I really need two days of rest between the upper power the and the upper hypertrophy days of PHUL? It'd be really convenient for me if I could just blast all four days out in a row.

>>39932538
Is your actual ribcage significantly concave? Push down until you feel the bone structure. I can't tell from just looking at it, it might just be your beast muscles. From that pic alone, it looks like you don't have it, and if you do, it's extremely minor. If you build your chest muscles, you'll look fine.

>>39935495
cutting TDEE -500cal
Bulking TDEE +500cal
As long as you hit your macros you can eat whatever you want

What are some foods I can autistically focus on eating to get all vital vitamins and minerals.

I'm talking like one dense motherfucker or two per vitamin/mineral

>>39936216
One day of rest should be just dandy as long as you keep the power day volume pretty low (2-3 sets per exercise, 2-3 reps, ~90% intensity)

>>39936254
What happens if you don't hit your macros? Theoretically what happens if someone does a lot of lifting but eats mostly carbs?

>>39936283
spinach, broccoli, sweet potato/potato, liver, egg, oats, sardines

>>39936292
in theory they break down muscle tissue by working out but if they dont have enough protein then they can't rebuild them. If they are below TDEE they will shrink by losing muscle and fat if they are above TDEE they will get fatter and depending how whether they are eating maintenance protein or not they may maintain muscle mass or lose it

>>39936435
So lifting and eating a majority carbs is a wasted effort. Fug, cutting was so easy, but eating mostly protein is going to be hard to get used to. Guess I should load up on fage.