QTDDTOT

>>39952776

Yes.

There's three main factors to strength on a given movement (at least, three that you can actually train. There's a few that aren't changeable like attachment points). Muscle mass, technique, neural efficiency. Two of these things don't require calories.

It's just going to be slower than if you're in a surplus, because you won't be growing the same level of muscle and you probably won't have the same recovery ability as someone chowing down.

>>39952776

as a general rule, barring noob gains, the body generally doesn't build muscle unless you're eating at a caloric surplus

>>39952776
Yes, just look at a large meal while eating a small one. This will trick your brain.

>>39952776
You often lose strength on a defecit as a result of lost muscle mass.

Increase in neural effiency doesnt equate for the muscle lost.
You can gain strength on maintance, but thats a lot slower then if you lifton a surplus.

It also dependso n how close you are to your genetic limit. The closer you are the more strength you will lose during a deficit.

>>39952798
i got my noob gains while eating at deficiency. i used to be 110 kg but now im 78-80 well built still high fat % but i regret not getting my noob gains wild with some gear.

>>39952819

In a lot of lifters, particularly bigger guys, that's more a change/loss of leverages than a loss of muscle mass.

How do I get rid of chest acne ?

I started lifting 8 months ago and wanted to max out my noob gains before getting my diet on point. Ive gained 20 pounds.

How much more weight can i expect to gain before i have to up my protein intake?

>>39952776
Looking for tips on getting taller nigs

Thoughts on the Bridge Press?

>>39952776
Deficit, not really. Maintenance, absolutely. Bulking and cutting are more or less memes.

5'10, 170, was around 180 in december. Started SL in November but had a 1month break over christmas. My stats the last time I lifted were.No problems upping the weight in any lift, so I guess good progress for 5 weeks till then.
Squat 97,5kg / 215lbs
OH press 50 kg / 110lbs
DL 97,5kg / 215 lbs
Row 60kg 130lbs

Ive played sports since I was 8, gone to the gm for 1 year fucking around with machines when I was 15-16 through my sports team. Now im supposed to deload 30%
I hate the lack of volume and just do other assitance work when I do my sets (chin ups, dips, farmers walks, calves on off days)

Now, should I just continue with the deloaded weights till i plateau and then switch to 531 BBB, Texas method, Madcow or should I switch sooner. I dislike the lack of volume in SL and while I get stronger noticeably, I miss the soreness and being drenched in sweats after doing more hypertrophy

Does anyone have an excel sheet to track body fat percentage based on skinfold measurements. About to start PSMF and want to track progress.

At what body fat% should I no longer have noticeable mantits?

>>39953310
FUck your attitude you're not going to make it like that. Go fuck yourself

>>39953618
Why would you want to train it?

>>39955178
12%

>>39953690
Fuck the deload. Train how you want for what you want. Also either your DL form is shit or you're not squatting to depth

If im putting oatmeal into a calorie tracker do I want to log the weight of just the oats or the weight of the oats + milk combined?

Using myfitnesspal

>>39955631
milk has calories doesn't it? fucking retard

>>39955665
So log the milk separately then? That's what I've been doing currently just wasn't sure if myfitnesspal calculates it as if I'm putting milk in.

Is there any real performance difference between dumbbell rows and lat pulldowns?
Either one preferable?

I've been doing sl5x5 for a while and all my lifts are progressing nicely, except for my deadlift, which is stalling at barely above lmao2pl8.
I'm a 6'2'' lanklet with long ass arms and I have no idea what I'm fucking up.
Pls help me

>>39953246
>eat clean
>drink a lot of water
>don't roid
>go and get a shower once in a while
>buy my mixtape

What's the best way to start incorporating cardio into my routine without losing gains? Everyday? A couple times, after workouts? Etc.

>>39955565
Im looking for an accessory lift for the bench press and Im not sure if I should and incline db press on that day or OHP day, if that makes any sense. Tried them today and mostly felt them ion the triceps and a bit in the pecs so I guess Ill move them to OHP day.

what is SS?

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I get pain in my right wrist only doing certain activities and as a result of doing trap bar deadlifts.

Common sense tells me that my wrist must be doing something weird but my wrists are really stable. I also have tried using a strap/brace combo and it helps some but doesn't solve problem.

I can't find a single thing online about my issue. I've tried to find analagous topics like for example farmer walks but nobody seems to have wrist troubles doing them.

My theory now is the wrist pain is from using the low handles. Unfortunately my trap bar doesn't have high handles so i'll have to order ones that does to test.

Any of you trap bar deadlift and had wrist issues? I've never had even a little wrist issue in my whole life until now and have always considered myself lucky to have such great genetics. Shit sucks. I'm doing wrist curls now but it's hard to say if it helps any.

>>39956656
I got the pain in my wrist from doing trap bar deadlifts I mean. I'm looking for possibly a form cue mistake or something. There isn't very technical info on the mechanics available online.

Has somebody experience fitbits TDE calculation?
Are their tracker with heart rate accurate or should I save the money and use a online calculator?

>>39956480
S T I C K Y
T
I
C
K
Y

>>39956480
Schutzstaffel

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What's your take on Clarence's squat technique?
He's basically sitting down and his knees come forward just almost at the bottom. I got long femurs and can imitate it much easier than what is taught in most squatting videos where their knees reach the furthest point of travel before even breaking parallel (which I'm not sure about if that's good for my already kinda bad knees)
At the ascend Clarence explodes his hips up and knees back almost turning it into a deadlift from there. Since he had bad knee problems I imagine this way of squatting is the easiest for the knees?

>>39952776

>all these fucking imbeciles offering advice

The cancer on this board is unreal.

Of COURSE, you can gain strength at a deficit.

I increased ALL major lifts while running a 1k+ suicide deficit for 4 months.

When people say you LOSE STRENGTH ON A CUT that applies to people training for YEARS.

Any fucking new years dyel making threads like this of COURSE they can gain strength, just fucking neurological gains.

>>39952798

>barring noob gains

Except the guy is on /fit/ imagine how dyel he must be. I imagine he looks something like us.

Of COURSE he can gain strength.

>>39952819

>You often lose strength on a defecit as a result of lost muscle mass.

Only applies to trained people

>>39953625

>Bulking and cutting are more or less memes.

>these are the people offering advice like experts

Gee it's almost like you can BULK and CUT? you don't have to do one until the end of time?

>>39955716
take a damn calculator, read a nutrition info on the label and do it yourself for once. Don't a be a brainlet faggot

>>39956480
stainless steel, that's what you want your bar to made from.

>>39954233
=round(((4.57/(1.10938-(0.0008267*(W140+X140+Y140))+(0.0000016*(POWER((W140+X140+Y140),2))-(0.0002574*39))))-4.142),4)

Just change it to excel. This is google sheets semantics.

>>39957263
i'd see he squats too low. See recent Alan Thrall video for good points on why that might be bad.

Though it might be related to his knee problems, yes

>>39957830
W, X, Y are upper tit, next to navel, and middle upper leg in mm.

>>39957830
Also change the 39 for your age

I want to do PSMF, but probably would just go to the gym to do only diddlys 3x/week. Should I count myself as 'inactive'?

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I've got a pair of adipowers that I got for Christmas. Loving them so far.

Can I do cardio with them on the bike? Obviously I'm not gonna run in them.

Should you shave your legs?

I can't do a pull up.

How can I make myself do a pull up?

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>nyr
>go into gym
>do my 3 ss workouts
>leave in 10-15 minutes

It just feels so short, but whatever still getting doms every time

>>39958030
should you drive a black car?

>>39958045
you don't. And then you do.

Pretty much it.

I've been waking up 2-3 times during the night thirsty for the past days, I now keep a water bottle next to my bed but I still wake up needing to drink water, what's going on?

how do i most effectively lose fat without losing weight?

>>39958362
Eat at maintenance and lift.

>>39958094
enjoy it

>>39958045
Videos about the right Pull-Ups

eccentric training ( Back to Basics on T-Nation)

Rowing and AB wheel

>>39953310
>How much more weight can i expect to gain before i have to up my protein intake?

Whew lad

can I get away with doing an intermediate lifting routine every other day or should I really be getting those 2 rest days?

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Everyone says keto/low carb isn't better than just counting calories on a better diet for fat loss but these studies seem to suggest otherwise.

https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/

Thoughts?

>>39955716
>>39955631
Full Retard

>>39959532
pls respond

question for you classy gentlemen: How many times is recommended for spraying cologne, and in what areas? I usually go for just 1 if its strong or 2 if its more subtle, either on the center of the neck or on both sides respectively. I ask because I never get complimented on my scent even though I know my cologne is the shit and idk if its because people can't smell me or because they don't care

Think I hurt my lower back while squatting last week, hurts a bit now. Really scared to go back to gym now. Should I just avoid squats and DL till theres no pain and replace them with other shit? I did leg press and it didnt hurt then. Or avoid any exercise that puts pressure on the lower back.
I dont feel like I should see a doctor, yet.

I'm bulking and i wake up with stomach aches in the middle of the night.
As soon as i drink a gulp of water it instantly goes away.

What do?

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>>39952776
in theory you can, but only due to neurological factors and improvements in technique which tends to be slow as fuck once you've been lifting for like 5 years

in practice i've never managed to gain strength in a deficit, but I have always maintained my bench and deadlift within 10-20lbs even on 1000 deficit

i have never once maintained my squat, it takes a vacation the moment i drop calories regardless of programming, caffeine, or anything else i try to save it

>>39952791
hello Greg Nuckols

My tailbone hurts when I do heavy squats, why? noticed it last week. It's not TOO bad, but I don't wanna risk it so I skipped squats today.

anyone else here who had the narrowest shoulders and smallest frame alive known to man? did lifting fixed that problem?

>>39957889
any reason you are only doing deadlifts? did you snap your entire upper body up?

>>39959869
i usually spray twice on the wrist and then rub my wrists together, then take my wrists and rub around my neck. Then another on my jacket or shirt or whatever from kinda far away. I get compliments all the time

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Managed to squat 40kg today, few more questions this time
I tried over head press and I could only manage 20kg, couldn't even unrack 30kg, are press ups the best way to with increasing it for now?

How should my body feel after a good workout session

Good ways to make a calorie dense meal

Tips on overhead press

Also I did something autistic today how do I stop myself?

picture unrelated read my damn thing

Is 160g protein enough per day for a fat fuck at 25% who is cutting

>>39959990
you probably have some buttwink going on

>>39959996
>ad the narrowest shoulders and smallest frame al

Before I got into lifting (started at 142lbs, 6'2") I had a very small frame. I'm currently at about 175, ~10% body fat and deadlift 3x5 395lb. My shoulders/back are much wider now and I get asked regularly if I'm a swimmer or play any sports.

There's hope, it just takes time. Just do your deadlifts, widegrip pullups and dips.

>>39960032
depends on your deficit and bodyweight

1g/lb is plenty, even on the most aggressive cut

>>39952776
Ye but don't do that shit for too long.

I gained strength with SL but after 3 months. Even in a strict diet with lots of whole foods and protein, no cheap shit. I began to get aching joints and felt lethargic at times.

It can be done but do not try to sustain that shit.

>>39960032
I personally found that anything less, and I struggled to progress on bench, everything else was fine though

>>39960021
The best way to increase your OHP is doing more OHP.

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I'm following pic related and I started today and it's been going great, I just got one question. Am I supposed to make only one plank or 3 sets of planks? If the 3 sets of planks is correct, can I go straight to 3 minutes? Also, I'm 5'11 and I weight 134lbs, am I free to eat everything I want?

>>39956480
Starting Strength

It's a beginners program

read the sticky

>>39958045
scooby has some good info on this

>>39960055
Well I'm cutting at -500 cal deficit (2100 - 2200 a day)
I'm 5'8 @ 178 lbs.
Maybe I'm closer to 30%

>>39960101
Honestly.im finding it to progress at this point period.
B: 145 5x5
S: 225 5x5
D: 285 1x5, though I seem to still be able to progress linearly on this at least

>>39958094
enjoy it while you can as the other guy said. Eventually you're going to need more rest between sets and you'll hate it (at least I did)

>>39960157
160g protein at your weight is just fine, and your deficit is probably not big enough

if i were 30% i would immediately go to 1000 deficit

typical shelf life of unopened, sealed, stored-in-dark-place powder?

>>39960041
Thanks. I just think I have an incredibly small frame though, like when I wear the right type of Jacket my shoulders look nonexistent. It looks so hopeless. Glad to know lifting can help..

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What exercises should I add to my routine?

Standing Calf raises
Bicep curl
Squat
Bench
Deadlift
Barbell Row
Overhead Press
Lat Pulldown
Tricep pulldown
Should Shrugs

All of the isolations are 10-20 reps for 5-7 sets
All of the compounds are 4-7 reps for 4-5 sets

>>39960519
pullups

>>39960519
Some type of hamstring isolation if you want, and maybe shoulder laterals, and some rear delt work?

>>39952812
PROTEIN CONFUSION

>>39960519

some squat variation and olympic lifts at the end

>>39953317
find a different slave trader

>>39958045
do barbell rows and chinups

>>39960729
>olympic lifts at the end

Kill yourself.

>>39960259
I'm very tempted to go 1k deficit but I fear I'll lose the little amount of muscle I've gained over the past couple of months if I do that.

>>39960123
Glad it helped you, if you happen to be the anon I posted it for earlier.

If you can hold a plank for 1min. without trembling/losing form/cheating, go to the next one and work up to holding it for a minute. You can do sets but it's not really that important. Pro tip: when you are at the last progression, start from the first one but weighted (bag with water bottles or small pl8 on your back) and do all of them until 1min., then first one but more weight, and so on. But that shit should not concern you for ages from now.

As for the eating questions, read the fucking sticky you mong.

>>39960519
>those surreal arnie titties

>>39960730
Vastly underrated.

>>39961022
you are 178 and 30% bodyfat, fuck the muscle loss

you need to unfat yourself ASAP

you won't lose much muscle even on 1k deficit as long as you train hard and your protein intake is high enough

>>39956656
I think I may have solved my problem by really turning the inside of my elbows out throughout the lift. So the inside or under side of the elbow faces forward. I was kinda doing the opposite to begin, making my elbows parallel with the handles. This is my first session doing it this way so I'll have to wait and see.

Can someone give me advise on how to OHP. How do you get your arms above and behind your head? Is this just a flexibility thing? If so, what are the stretches I should be doing?

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I matched with a chick I went to high school with on tinder. What do? I'm a college sophomore and shes a college freshman.

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A friend of mine wants me to start a Keto diet with him for our cut. Anyone have any experience? A high fat/low carbs/sugar diet seems odd to me.

>>39963999
Oh baby I got trips. Forgot to add we did'nt talk at all besides having bio together when I was a sophomore/she was a freshman. We were also both on track so we know who each other are just never talked.

Is 1/2/3/4 plate a one rep max thing or is it being able to do them for sets?

asked this in the last thread but it's dying

i'm a >woman and just got back into lifting after falling off for 9mos. is there any point in re-starting with ss/sl or should i just shoot straight for aesthetics and go for an ass/legs program like those ones by bret contreras?

i'm a normal weight right now (bmi 20). not sure about body fat but i dont have a lot of muscle mass so i'd guess it's not great

>>39964033
keto can be a good way to boost your cut. protein + fat fill you up a lot more than carbs so it can be easier to stay under your calorie limits when you're not feeling hungry all the time. just note your pee and breath may smell like ammonia

Is eating at TDEE + 500 enough of a bulk for when you're doing starting strength? According to Rippetoe you should be eating much more than that.

>>39964205
Do you want to increase lifts as fast as possible and you don't mind some fat? go for it.

>>39964075
Do SS with added hip thrusts 3x8 for additional ass volume.

>>39964205
500+ kcals is enough if your goal is aesthetics and not maximal strength gain. Add more as you gain muscle

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Instead of lifting weights, can I do swiming/ stretching?

Does anyone follow some sort of swimming workout or can direct me to one?

>>39964259
Swimming is cardio and leads to completely different results than lifting. If your goal is to look good then lifting should be a priority. Cardio works forand fat loss too, but you also lose muscle mass which is why lifting is better. Muscle mass, is what determine if you look good or not. Even if youre female.

>>39964278
Thanks for the tip boss, I guess I'll just keep swimming for once a week

>>39964286
swimming will get you the body type most women find attractive and is a great form of cardio. if you want to look big you need to lift though

>>39964300
How do I incorporate swimming into my weightlifting workouts then? Would it be good for cooling down after the workout if I don't do high intensity stuff?
When should I stick to running in place of swimming?

How do I stop premature ejaculating

How to eat pussy better? Really trying to get her off

>>39964398
just lick the clit while fingering her

>>39964348
masturbate more

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How to achieve from average-mode?

>>39964327
you mean swimming as a cool down? that's not a bad idea as long as you keep it light and slow so you don't wreck yourself. this is assuming your goal is to get big. if your goal is cardiovascular fitness i'd make swimming your primary workout (1 hr 3x a week) and supplement the other 2 - 3 days with lighter weightlifting stuff

swimming vs. running is really just a matter of preference. you could do both (for example, 10 min of HIIT before your workout to warm up and 10 - 15 of light swimming after to cool down) or just stick to one or the other

>>39964416
Eat like a beast do a lot of heavy compound lifts and HIIT for years

>>39960021

try DB press maybe? I'm stuck at 40 something kg for strict BB press. so what I like to do is 50 kg front squat into OHP. maybe try doing that or just simply push press which also should help with your strict press numbers.

>>39960021
>I tried over head press and I could only manage 20kg, couldn't even unrack 30kg, are press ups the best way to with increasing it for now?
Anything that works your shoulders and triceps will help with overhead press. Press ups will help plenty, Dumbell press, front and lat raises. Tricep extensions
>How should my body feel after a good workout session
Stimulated not annihilated you shouldn't be able to lift much more but you shouldn't be dying
>Good ways to make a calorie dense meal
Have a glass of milk with it, add a slice of bread, eating is like lifting you might have to get used to eating more.
>Tips on overhead press
Check youtube there is a bunch of good how to do lifts Alan Thrall is good,

While cutting should I even bother trying to up the weight on my lifts? Or should I only try to maintain my strenght?

is 82 lbs over 114 days good?

>>39958045
Losing weight does wonders for pullups. If you're not overweight start pregressing on lat pulldowns and do some assisted pullups exercises (elastic tape pullups, negative pullups etc). When you can do 2-3 pullups start armstrong pullups program (google it): doesnt take too much time and works well.

>>39964924
If you were over 250 then yes

>>39964921
You should try but if you don't then it's not a big deal

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>>39952776
When doing OHP AKA "The Press"
i keep straining my neck/upper back muscles when doing the last reps of heavy sets, what am i doing wrong?

>>39952776

If I do a lot of exercises that target my lower traps, would my upper traps still be growing well?

I do v-grip pulldowns, v-grip cable rows and face pulls. Also deadlifts. Should I add shrugs?

>>39966954
Not fixing your eyes on a set point and keeping them there.

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need some quick advice.

I'm out of whey and I want to buy some whey isolate from myprotein and want to try the rocky road flavor.

has anyone tried the myprotein isolate rocky road? I don't want to waste money on it and hate it.

thanks brahs

>pic not related

>>39957836
Clarence is a weightlifter, not a weak strongman/powerlifter wannabe faggot that has been lifting for 10 years to achieve a less than 300 lb bench. He needs to squat deep. Stop watching Thrall videos if they fill your head with this nonsense.

how can my gf substitute OHP? IT#s the lift she struggles most with and she is gettung frustrated. I told her to just suck it up and get better at it, but I want to make sure I'm prepared to answer any questions if she should really want to stop doing it.

>>39968048
>focus a point on a wall across from her at eye height, never move head or lose focus (put a post-it or something there to help)
>do lots of upper body mobility and stretching (phrak's routine from the sticky does help)
>rather use lighter weight until form is perfect than fuck up trying bigger weights
>elbows straight under the bar, not angled back not angled forward
>use foam protector thingies on the middle of the bar so she can "slide" it across her head to keep bar path straight without hurting her (idiotic but helps some people kek)
>do 4x12 with the empty bar as warmup (also idiotic but helps get the form down)
>have someone help her guide the bar, not applying pressure in any way but correct the path should it get wonky

No input on substitutes because I too am fond of the "suck it up buttercup and try harder" mentality lmao

Is it okay to first start cardio on a bike and later move on to an elliptical machine (because for now elliptical is hard for me), or should I just man up and start with elliptical, eventhough I won't last long?

>>39968155
thank you, friend. I just watched her do it and her form was horrible. her grip width was way too wide and her hip was really pushing forward in her stance. she also did the elbow thing. I helped her out and she thinks it's easier now. I hope she'll do well. thanks again.

>>39968286
Anytime. My gf lifted like a cripple when she started too, now she does some of them with better form than I do. It all comes down to having someone to guide you through the early stages.

>>39968201
Of course it's okay. Try to make the change quickly though so you don't let your heart rate come down too much.

Is it enough to train my forearms with wrist curls and reverse wrist curls on top of regular shit like deadlifts and pull/chinups? Or should I also train like crushing grip strength? Purely for aesthetics.

Anyone drink those thick ass 1500+ smoothies? I'm underweight and about to buy a blender and some stuff for smoothies and I wanna know what recipes you guys recommend

>>39970818
I mean 1500+ calories

>>39970818
I do

2 cups whole milk
1 cup ice cream (Vanilla for me)
4+ tablespoons of peanut butter (I just get two heaping spoonfuls)
1 banana
2 scoops protein

Comes out to 1300 calories, isn't super thick, and tastes delicious. Be warned, it sits super heavy in your stomach, and on most days I only drink half of it at a time. You could do more protein or another banana or anything else to easily get it over 1500.

>>39958045
Paused negatives

>>39970879
thanks man. I'll try this tomorrow

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>>39960730
You beat me to it, damn

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>>39952776
My legs (muscles) still hurt from sunday. Is it okay if go to the gym and do 30 min of bike?

I mean can I push my system or the fact that my legs still hurt, it's a sign I should chill and just do my back?

>>39957263
There's basically nothing wrong with his form.

What are some youtube videos I can link my friend so he has a good idea of how to do squats, deadlifts and facepulls? Obviously, I'm going to help him out with stuff myself but I'd prefer he have an idea of how things are supposed to look like before I instruct him

I got injured while bench pressing. my front shoulder hurt when doing facepulls or any press with weight above shoulder. no pain when doing l fly. any idea? nothing on scans/x ray

>>39971171
People who compete in shit throwing have the proper squat technique.

To be remotely competitive you need to "pump" yourself, and thus executing a perfect squat.

https://www.youtube.com/watch?v=3wj2su6WKF8

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Why does my asshole itch when I drink a zero cal Monster?!

>>39971385
niacin maybe

>>39952776
How important is eating clean? I've spent the past few months eating chicken, rice, and broccoli. I'm fucking sick of it, how much do I fuck up my gains if I eat some ice cream while bulking?

>>39971442
unless you are trying to actively compete, eating clean isnt super crucial
its certainly better for you, and you should strive to eat high veg low meat low carb diets but it will not kill you to eat "dirty" once in a while

keep it in your calorie limit and you will be fine

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Is pretending to to rob a house a good workout?
I know it sounds off but I am fucking SKELLY so for the last few nights I have been sneaking around my house at night and picking up heavy stuff like the TV, Table, chairs etc and carrying them. The way I see it

>walking up and down stairs on toes is good cardio and works the calves
>carrying the heavy TV is like a squat/farmers walk kind of thing
>can lift things of various weights, allows for overhead press, deadlift, etc
>improves my alertness which means I don't need to pay for magnesium supplements
>the fact things keep getting moved distracts obese family from my gains, which prevents jealous sniping
>don't need gym clothes because I own several black shirts
>don't need to buy weights, can just buy a new TV
>if I get too pumped and shout after a good lift my family wakes up so it helps me stay calm

I feel pretty good. Will the gains continue?

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How do I target best the muscles in red? I want to get rid of the hourglass body shape. Pic related
I've been doing obliques by raising DBS but there hasn't been much progress.
Please don't suggest crunches, my back kills me when doing them

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>>39952776
Does anyone have the pic of Pepe the frog benching, looking like he's really struggling?
I can't for the love of Brodin find it on Google images...

Similar to pic related

>>39971706
re-roll body

>>39971706
any upper body workouts and cardio

To make my question simple;

Let's assume I was on SS for a while and then jumped on 531, but suspect I could've gone further on a beginner program if I had taken my diet more seriously.

Should I go back try to push my lifts further or stick with 531?

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I'm starting SS, and when reading and doing research, I keep seeing "keep your abs tight, keep your upper and lower back right, keep your quads tight, keep your (muscle/body part) tight. By "tight", do they mean I flex that part of my body or just try to lock it in some position to maintain some form?

>>39971789
depends how early you stopped SS: typically it takes some time to change routines and start making progress, so unless you know you can make progress for a while on SS it's probably not worth it.

>>39971798
It's a lot easier to explain if you just feel it for the first time. It doesn't mean "make sure you can't move" just more like brace it just enough where you can maintain your form while moving.

>>39971524
kek

>>39971706
Wide hips is genetic. Raising your arms like that will show it, but training lats will widen the indicated part.

>>39971798
imagine someone is about to hit you in your stomach. most likely you'll hold your breath and tense your abs to absorb the incoming punch. that's what keeping your abs tight means, except in lifting you take a deep breath and tense your entire core at the same time.

>>39971810
Guess I'll just go crazy on the joker sets then.

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How do I add grip to my dumbbells /fit/? These are homemade, was given them. Machined from steel and welded obviously, slippery as fuck when my hands get sweaty.

Any simple ideas to add grip? Only have access to basic power tools. Don't really wanna get gloves.

>>39971991
softest sanding paper you have, stick it on that shit.

>>39971991
Just use straps for almost every exercise.

Best calorie tracking app?

>>39971991
Any sports store should have hockey/bandy club tape. Just wrap the grips in that.

>>39972047
cronometer

>>39972047
I like MyFitnessPal

>>39971840
That's a good way of putting it. Okay, so I guess it's kind of like a mix between the two things I said. Thanks, family

>>39972098
>>39972124
Pros and cons of each?

>>39972164
pick one, it doesn't matter

Is exercise a macronutrient or a micronutrient?

>>39971158
If it's just DOMS, go for it. Workin out again will actually help.

>>39972164
cronometer is more thorough in the nutrients it tracks and has less social bullshit but idk if they actually have a phone app or not might be all browser based.

>>39971158
Unless you're gonna attempt a PR and you're not a beginner just ignore the doms

What's a good way to treat large bowel movements and large stools? I clog the toilet up every time and poo once every 3-5 days. My dad got pissed off earlier plunging the toilet and said something about me shitting outside like the dog does.
I was thinking of getting laxatives and just having a tablet a day. My parents suggest chewing a lot of gum due to the sorbitol.

How do I achieve Tyler Durden God mode /fit/?
Routine? Diet?

Is it necessary for the bar to touch your chest for bench presses?

>>39972553
>poo once every 3-5 days
that's not normal anon

it sounds like your diet is fucked and you don't get nearly enough fiber.

>>39972562
I think you mean Tyler Durden otter mode.

>>39972576
for full ROM, yes.

>>39972553
How do you even shit enough to clog the toilet?

Shit more often, fix your diet.

Other than that I suppose you could flush several times. Shit a bit and flush down and repeat.

>>39972601
What if I'm getting ~1 inch up from chest, is hat really making any difference as far as muscle activation is concerned?

>>39972553
Normal, especially if you're cutting. As long as your shit isn't hard to pass or watery you have nothing to worry about.

But if you want to shit more, eat more leafy vegetables and drink caffeine.

I'm 2 weeks into SL and want to add some chest and biceps hyperthrophy exercises to my 3x/week workouts. Will this stall my gains later on? SL doesnr feel like a woekout arm. Van anyone Tell me Yes/no and why?

>>39972621
yes

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>>39972491
>>39972370
TY sweet prince

>>39972621
one inch becomes two, two becomes three etc

Remember to squeeze your shoulder blades and arch. Getting full rom isn't hard if you have proper form.

>>39957263
How is this better for the knees you idiot? This is not his maximal weight so he can easily do that silly shit hes doing. I can take empty bar, sit on my ass and stand back up aswell..

>>39967945
Weightlifters do frontsquats. This doesnt help anyone

does anyone have the self improvement general /sig/ paste

Just started coolcicada's ppl program. Thoughts? Also considering adding another accessory for glutes to leg day

>>39957263
This causes patellar tendon tears unless you have good genes

What's the REAL lower limit on how many calories a male needs a day to avoid hurting himself?

I know you can healthily lose 1-2 pounds a week. But then there are tons of stories about people losing more. Mac from Always Sunny claimed to lose 23 pounds a month, so even counting 5 pounds water weight that would be over 4 pounds a week. Personal trainer Paul PJ James gained 90 pounds over 6 months and lost it again in 6 months, which is almost 4 pounds a week. There are infinite stories similar to this.

It seems this would only be possible with a very low caloric intake. Google says not to go under 1200, and that's being sedentary, so eating 1200 and doing a ton of cardio would be unwise. But these guys did it somehow.

I've been min/maxing my caloric intake and satiety so much that I'm convinced I could go 800 a day with significant cardio. That's two meals with lean meat, one serving of carbs and a huge pile of veggies, plus a multivitamin. Anything past this and I feel like I'm force feeding myself high density foods just to hit the lower limit but I'm wondering if that's even necessary.

>>39972428
>>39972098
How do I add things that aren't in the database? EG a butterfinger peanut butter cup.

>>39972935
>Mac from Always Sunny claimed to lose 23 pounds a month
you should know better than to believe a psychotic tv character

The truth about weight loss is shitty: It's a little different for everyone. Some people have a lifestyle that allows them to lose weight easily on a large deficit, some people need to lose it slower lest their metabolism start freaking out.

You have to kind of experiment to see what works best for you. As for me, if I try and lose more than 1 pound or 1.2 pounds a week, my body starts to feel like shit.

>>39972995
Rob McElhenney you turd

That's the thing, I feel great when I eat low calories. I went from 1800 to 1500 to 1200 and feel even better. Now I'm eating 800 a day and feeling great, but force feeding myself 400 more (usually a peanut butter and jelly) before bed just to hit 1200 because that's what google told me. And even at 800 a day that's still less than 3.5 pounds a week, which is less than the before examples.

>>39973035
>i feel
cut that shit out. What you feel doesn't matter. What matters is results. Eating 800 calories a day is something we call a crash diet: Something that is maintained for a short while and eventually leads to a medical problem or a relapse due to not enough food. You aren't getting the necessary calories to function day to day and are fucking with your metabolism.

1-2 pounds a week is a rough estimate of what's safe for everyone, and unless you're very overweight, you should know that 1 is the more likely number.

What's the weighted pullup equivalent of 1/2/3/4?

>>39973066
I know what google says. I fucking googled it. You just typed what google says you sperg.

I'm asking you to explain the shit like James losing 4 pounds a week healthily.

>>39973081
Guess what: He didn't lose it naturally. He either did roids or had a heavily monitored diet. It's not healthy or ideal to lose 4 pounds a week.

And here's the other fact: He could've just lied.

I only feel squats in my legs. It's supposed to be "the ultimate lift" but it seems like it's only good for my legs. I'm only lifting ~80 kg at the moment, if it matters.

>>39973100
I mean he did a 90 minute documentary of himself stepping on the scale in doctor's offices and was a big 15-minutes-of-fame celebrity so if he lied it was a very elaborate one.

I'm not asking for permission to do it, I'm pretty happy with my 2 pounds a week, I'm not in any rush. I'm just finding more stories like this where people do much more than 2 pounds a week and I want to know what's up with that.

>>39972935
Excessive crash dieting can actually fuck up your metabolism long term.
Read: https://en.wikipedia.org/wiki/The_Biggest_Loser_(U.S._TV_series) at "Longitudinal study"

Links to wikipedia aside, not eating does limit your ability to recover, and you'll be much more likely to injure yourself.

>>39973132
>if he lied it was a very elaborate one.
wouldn't be the first time.

>I'm just finding more stories like this where people do much more than 2 pounds a week and I want to know what's up with that.
it's not the whole story or they're not doing it naturally. That's all there is to it. I mean, just think about the fact that fatties doing good means 10 pounds in a month, which isn't even 3 a week. Someone losing 4 a week just seems completely unrealistic and dangerous.

Is there any specific time that you should bulk/cut for? Should you bulk/cut for a certain amount of time or just till you get to a desired weight? I couldn't find anything on the sticky.

>>39973199
it's more to do with bodyfat percentages. You bulk until you hit a bodyfat percentage you're not okay with. Then you cut until you get a percentage you like. Rinse and repeat.

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what does t. mean?

turbo? therefore? this? fuck if i know pls respond

>>39967147

Bump

What weight should a 5'11 ottermode be? In teh range of 150s? 160s?

>>39973213
What if I'm at a bf that I don't like but if I cut I will be done a couple months before summer. What do I do then, maintain and miss precious gains time?

>>39952776
you can gain strength but not size
/thread

>>39973378
170s id say

>>39973393
>/thread-ing a QTD thread

First day here?

Can all upper body exercises be replaced with dumbbells? I prefer the ROM and feel to barbells, but dont want to fuck my gains.

>>39973389
you can gain at maintenance calories it just takes longer and more work. or just do a mini bulk at like +250 and start to cut again in time. it's not exact rocket science m8

>>39973295
plz repond

>>39973403
dude stfu and get out of the thread

>>39973421
True. I've heard that mini cuts/bulks are bad though?

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>got weights and utility bench in today
>excited to do my entire routine at home for once
>only manage to get through dumbbell press and dumbbell flys, can't even manage to do dumbbell military press or curls
Not gonna make it, bros..

if i dont have enough weight on hand to deadlift the proper amount of weight, should i simply add more reps?
how many reps is too many for a single set of deadlifts?

>>39973467
Well don't ask then.

>>39973498
>only manage

What the fuck was stopping you from finishing lad

>>39973499
You can add reps or you can change the variation to make it harder. Regular conventional deadlifts touch and go? Wouldn't do more than 8-10 really. But there's always deficit deads, stiff legged deads, snatch grip deads...

>>39973560
>What the fuck was stopping you from finishing lad
I can usually military press 20lb(per dumbbell), but this time I just couldn't do it. The 20lb is when I haven't done anything else yet, of course, but I'm confused as to how I'm supposed to tackle this. I CAN do 20lb, but not after doing two other top heavy lifts. Should I be adjusting what I can 'actually' lift to something lower if it's after other lifts? Should I always do my lifts in the same order if so?

>>39973560
what about sets?

I've decided I want to be more healthy so I decided to start doing stretches and light exercise like push ups and sit ups.
I'm following one of the guides from the /fit/ sticky but I've got a couple questions.
How many times a day of stretching and exercise is too many?
My muscles hurt, most likely because I don't exercise ever, but how do I know if it's a "good" hurt, or if I'm doing something wrong?

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>tfw I just cardio for the first time in months
>felt like I was going to die
>head throbbing, ears hurting, nose dripping
>heart pounding like crazy

I'm not gonna make it bros

>>39973584
Rest for longer. You lift at home. You have time to shitpost. Spread it out over two sessions if you have to.

>>39973616
Adding sets up to 6 total sets is the upper limit of what's been studied as generally useful, with 3-4 being the sweet spot and 2-5 being acceptable depending on energy intake and crossover from other lifts trained.

>>39973680
I just went back right now and tried doing it again and was able. Does needing a 20 minute rest affect my gains at all?

>>39973667
Stretching is overrated af

Much more important to focus on ramping up exercise intensity. Find someplace to do pull ups and focus on your fucking diet

>>39973676
It gets better keep FUCKING GOING DO IT AGAIN TOMORROW AAHHHHH FUCK YOU

>>39973676
https://www.youtube.com/watch?v=R2_Mn-qRKjA

>>39973697
It's more important that you get the total volume in at the weight you wanted to hit. If you were pressed for time you could just be doing like drop sets/myo reps and pushing to failure but that's not as good for strength gains

>>39973667
dull ache: DOMS, power through it and take it slow but keep going
sharp pain, mostly when pressure is applied: rest, do not apply pressure

stretching is hella important, should be done after working out, and by pressing to the edge of your ROM but not straining. do mobility work before working out. also fuck situps and do crunches and v-ups instead

Im not updated on the Rich Piana LA fitness expo drama can someone fill me in?

All im getting is that an ex team member sucker punched him then richs body guard got fucked up by someone (who is the someone)

clarify me please

>>39973715
That's pretty much exactly what I wanted to know.
Thanks a lot anon.

>>39973708
That makes me feel pretty great, thanks anon. I'm not really pressed for time, so I think I'll just make sure to wait however long I need so I can push to where I know I can.

>>39973750
Anytime, that's what these threads are made for. If you're unsure how to do either, follow phrak's links in the sticky, do his joint mobility stuff in the morning, general mobility before workout, stretching after. also look into some yoga, yeah dasgay but it helps greatly with flexibility.

>>39973769
You're welcome <3

>>39973680
but isnt it potentially dangerous to do multiple sets of deadlifts? ive never seen it advised

>>39973749
A Nigger Youtuber sucker punched Piana then ran like a bitch. Piana took it on the chin and didn't seem like it hurt. One of Piana's "body guards" tried to kick the guy and some how managed to blow out both his knees.

End result, Piana looks like the good guy. Still makes tons of money. Nigger looks like another dumb nigger. And a 3rd party blew out his knees.

Basically Piana is laughing to the bank and will have the option of suing said dumb nigger if he chooses to. Every video shows the same thing, a pure and simple sucker punch. He tried to make a video saying Piana was the "aggressor" but all of those videos magically don't exist.

I'm 6'1"/185, 171lbs/78. I work out every other day, full body, after which I do 20 minutes of cardio. TDEE calculators estimate my mainteinance at 2500-2800, does slow cut at 2200 calories seem feasible?

Slow because I start to feel lethargic if I go lower than that. I'm just worried I won't lose weight. I don't have access to a scale neither to be sure. Is there any chance that the TDEE calculators would be so badly off as to estimate my mainteinance 300-500 calories too high?

>>39973829
Potentially, yes. Although most are within a decently small margin of error.

But that's why its best to eat at what you want for ~2 weeks. Weigh yourself a few times a week, make sure your "average" is going down. If its not going down enough, add slightly more cardio and keep going another 2 weeks.

tfw skinnyfat with loose skin
I know I should be bulking but if I even eat at maintenance for a day or two the fat goes straight back to my stomach and under my chin. It's caused me to just eat at about 1k a day which I know isn't healthy, but I detest the feeling of fat.

>>39973794
Yeah. It's also dangerous to do multiple sets of squats or overhead press. Lifting weights is just as risky as any other sport.

The keys are: don't ego lift, form over everything even for warm up sets, and stop short of failure.

If you want to keep it real safe, do every rep as a single. Get your setup tight, lift, put down, reset grip and stance. Bad form comes from touch and go reps with too heavy of a weight.

>>39952776
Texas anons, do you know any good gyms I can go to that would set me back only about $250-$350 a year?

Dallas btw

As a skinnyfat beginner, is it really okay to only workout 4 days a week? It's an every other day kind of thing. Should I be going for a routine that has me going every day or at least more often?

>>39974165
No, on the sole basis that you will burn out.

>>39974165
Muscle grows during rest periods, not actual exercise.

>>39974181
How should I be eating, then? Above maintenance only on days I work out? I've read the sticky but couldn't really infer one way or another regarding this.

>>39974217
What are you trying to do? If you want to lose weight, eat below. Gain weight, eat above. Recomp is not suited to newbies at all and is still considered faux-science by some. Pick a lane, there's more science to back them up.

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>>39974240
I'm gunning for loose skin surgery later on this year, someone in another thread suggested increasing my lean muscle mass, so I figured I'd do that in the meantime. I took that to mean bulking, right?

>>39974300
Dman dude yes start fucking eating, you're a skeleton.

>>39967945
Lol This.

Plus Alan Thrall was talking about lowbar

>>39974300
you legitimately look anorexic. good job losing all that weight, but don't let dysmorphia lie to you. you're not fat any more, not even a little bit. definitely time to bulk.

>>39967147

Anyone?

>>39974378
>>39974332
You guys really think I can bump the calorie count up to at least maintenance for a while? I've been eating at 1000 calories or so a day and binging at like 2000 one day a week for a while now. I know it's not healthy, but once you've been fat it's really difficult to think about bloating up again. My goal is to be lithe, but I don't think that's going to happen with just more cutting, only a bulk/cut+stomach surgery.

>>39974300
Great job in losing all that weight. Now stop starving yourself and start building some muscle. Get on a clean bulk. You don't have to go full GOMAD+1500cal diet. Start with 250-300 calories and see if you can progress correctly. If you can't, eat more.

Adjust as you go. You're very thin now, even though the excess skin fools you a bit. Good luck.

>>39952776
sadly my only option anywhere near me is planet fitness, i still want to bench and squats and all that, but they only have a smith machine to work with, lucky for me my grandad gave me an old barbell with a few weights, unlucky for me it only has a FEW weights, what is my best option here? what can i actually use the smith machine for? and how can i use it most effectively? and what can i use the barbell for?

>>39974484
Planet fitness still have free weights and barbells

Should I not increase my weights for presses if my wrists are having a hard time keeping up? I can finish 8 reps per set but it feels like my wrists are keeping me from lifting heavier.
Also any tips for grip weakening on the last reps of diddlies?

>>39974382
might as well just add shrugs because they're easy

>>39974484
this >>39974497

You can still use a smith to squat, even if takes away the whole point with free weights. Not ideal, but if you have nothing else at the moment you might as well.

Start practicing form today with your barbell though.

>>39974484
you can buy weights. use facebook market. there's usually a few people selling weights cheap at any one time

>>39974499
Your form is bad if your wrists hurt on any lift. And grip strength shouldn't be an issue on diddlies. If it is, the weights too heavy. Grip strength develops with diddies, so you're either severely under developed or you're advancing too quickly on the weight.

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>>39973706
>>39973698
I know, I just wanted to whine.

Thanks bros

what is the best way to fix anterior pelvic tilt?

>>39974623
A stronger back.

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>doing my shitty deadlifts like Papa Rippetoe told me to
>just under lmfao2pl8 but trying really fucking hard
>can't help but grunt kinda loud
>hear some older guys across the gym joke that I'm giving myself a hernia
>feel like a fucking fag but finish anyway
Is grunting at the gym always frowned upon, or is it okay if you're actually lifting heavy shit?

why does /fit/ make fun of disabled and sick people? as if a person has some control over it? im healthy as an ox, but i would never make fun of someone for being allergic to something, having cancer, or there body having a deformity they were born with
>inb4 this is 4chan, what did you expect?

>>39974721
You answered your own question, plus it's not like we're saying shit to their face. We don't even know their names.

>>39974712
it's discouraged unless you're at a powerlifting gym. Nothing you can do about it.

>>39974904
Alright, it wasn't really necessary so I'll try and zip it.

>>39974712
I'm homegym where nobody can hear me and when I'm deadlifting or cleaning close to failure, I can't help but grunt. It's not remotely a conscious decision, just happens automatically

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>>39974721
There's worse in the world.

I wanna do squats at home, but I don't have a barbell. I have dumbbells. Should I be doing goblet squats or whatever having one in each hand would be called?

https://youtu.be/5WD2JXz2u44

Who lifts while high, /fit/?

Is it possible to get like really really mild food poisoning?

I woke up in the middle of the night last night feeling nauseous and sweating. I almost threw up, felt something try and come up. Then after about 15 mins, it went away. Woke up with a slightly diminished appetite and a weird feeling and now I feel normal.

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WHAT THE FUCK DO I DO NOW?

>>39975329
HALP

New lifter here, as long as I'm switching body groups between days and rotating, can I go more than 3/4 days a week?

This is a stupid question but fuck it.
How important is diet?
My diet is pretty average as of now and I want to start getting in shape.
I'm not trying to get fucking ripped or anything, so do I really need to count calories and plan out my meals just to get a little muscle definition?

>>39975329
backpage got shot down because someone advertised a child prostitute on it.

>>39975366
s t i c k y

>>39975366

read the fucking sticky jesus christ

>>39975329
WTF, I literally just found out about this site too. God Dammit.

>>39975329
what was this?

>>39975391
Prostitutes

I want to lift at home.
Whats the minimal amount of stuff I need to get by?
All I have are dumbbells and a lifting bar with some weights.

>>39959532
Most of the studies were done on overweight and obese people. Any effect to their diet would result in weight lose. Moreso, what carbohydrates were they eating, foods with high or low GI? What was their sugar intake? What kind of fats were they consuming and limiting?

>>39959990
Either spinal erectors are weak and can handle the load from your squat or wayyyy to much buttwink.

I recommend barbell back extensions

>>39974484
Planet fitness is good dude. And Im pretty sure they have a leg press and leg extension, doesnt beat a ATG squat but over time itll do the job.

Just dont get unmotivated. Check out bradley martins video on planet fitness somewhat fit dudes there.

If you can db bench 75lbs for 8+ doing fully ROM and pausing some rests for 4 sets with 60 to 90 seconds of rest in between your chest will look fucking good. Dont be fooled barbell bench isnt "that good."

>>39975364
Yes but you will most likely just end up doing extra work for the same result

>>39975560
cant*

>>39975364
Honestly the worst thing I did as a newbie was not jump on a rountine. I thought I can just wing it and make my own routine of just adding 5lbs to the machine everytime.

Either do SS or SL, buy a food scale, count calories, eat at +300 or +500. Everything else youll learn with trial and error and researching

Anyone got problems with sweating a lot? I feel like I sweat a shitton evem when I'm just standing around. 180cm/5'11 and 80kg/176lbs. Would losing weight help?

I have a weird sleep problem. When I sleep on my left side my left nostril becomes blocked from breathing and if I roll onto my right side the left nostril opens up and my right nostril becomes blocked. I'm worried it is depriving me of good sleep.

>>39975848
Sleep on your back?

>>39975715
>>39975698
I'm trying the PPL thing which is 6 on 1 off, but I just don't want to overtrain or fuck up by being over enthusiastic.

>>39975853
I hate sleeping on my back. Also I roll in my sleep so once I fall asleep there's no way to know if I stay on it.

>>39975863
Youre a fucking newbie man.
SS or SL for at least 6-8months.

Youre going to burn yourself out.

>>39975848
thats normal. Its just that you have a runny nose and gravity moves it by itself.
Use nasal spray

>>39975918
For several months to years? My nose doesn't run when I am awake unless I catch a cold or allergies, but the blocking in sleep happens consitantly irregardless to daytime runniness.

can I do Romanian deadlifts in a power rack? Meaning I rest the bar on the safeties after the negative and before the positive.

>>39975936
Its best to do them how theyre intended to be done. Try lowering the weight and doing sets of 10-12

You seem to want to do a weird rack pull variation with a deficit?

>>39975952
I'm doing sets of 8-12. The issue is grip. My hamstrings can handle alot more, but my grip can't hold the bar up continuously for 12 reps. The other option is straps.

I'll do grip training on the side.

>>39976012
Get yourself a bottle of liquid grip if your gym doesnt allow chalk

If not just use straps. CHances are your not going to be a profession powerlifter or strongman, you can you straps, its okay dude

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i think im guilty of squatting like this. it feels like its a flexibility issue. some web says this is passing depth but since its so hard to judge like 50% of the time it fails. im pretty sure my depth is improving but im at squating 275 for more than 5 reps, just not as deep as id like.

So I felt a pop in my hip when I was doing some squats with just the bar for calisthenics and it hurt like fucking crazy. A couple days later and it's mostly subsided, but it feels like the muscles around the hip socket are strained.

How long do I need to be stretching and resting my hip, or rather how long do I have to go before I should do leg day again?

how often, how much, and what kind of mobility exercises should i be doing?

>>39952776
I went to gym for the second time this monday and did 55 kg squat 3x5, 55 kg bench 3x5, 75 kg deadlift 1x5 plus warming up from the bar up to the working weight and my back and leg muscles are still not recovered, although I was eating well and sleeping for about 8+ hours. 172 cm, 55 kg, is problem in me or should I lower the weight (well, my squat sucks anyway, lowering it more doesn't seems like a good idea)?

what are some youtube channels worth keeping up with that actually show useful techniques and things?

>>39960123
Is this a good bodyweight program?
I'm unable to go to the gym for an indefinite pediod of time but still want to get strong

>>39976413

OmarIsuf and SeanNal are pretty good

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I've been meaning to ask a similar question as OP a while ago, I've read the FAQ and it basically said you cannot gain muscle on a deficit.

Basically I'm on a deficit right now and lifting every day. I know it's possible to gain muscle on a deficit as long as you have a protein surplus, but my question is, is protein shakes something I need?

I'm eating clean as fuck (for a noob) just in order to reach my protein goal of 150g a day. And this is on a 1800 cal diet.

Small break down of meals

Breakfast - oatmeal and 3 boiled eggs
Lunch - 50g of salmon and 1 boiled egg on these pumpkin seed cracker things
Dinner - ~ 350 grams of chicken breast oven roasted, one medium sized head of broccoli, 100g cooked quinoa, 200g red kidney beans.

Snacks - banana , 300ml of 2% milk

This barely scratches the surface of ~150g
The online calculator tells me I should be eating 220g but it doesn't factor in body fat. So I just aim for 150g now but I feel like I need more in order to lose weight and still gain muscle.

6"0
88kg
22M

Also, how long does the noob gains phase last?

where can i see what nutrient i need that im not getting enough of? im not looking to micromanage every single speck of anything i put in my body, just looking to see if im not getting enough of something, maybe a free app or a website or something

>>39976528
eat more protein if shakes are a convenient way to get that in use shakes
>Also, how long does the noob gains phase last?
How long is a piece of string
Not long eating that tiny amount of food

Doing SL for a few weeks here, a few questions:
Are dips and chin ups also 5x5 with 2.5 kg/workout progression?
How do I increase the weight on those?
Can I do corework at home on rest days, if so what?

>>39976814
Yes you do the chins and dips for 5x5 yes you add weight using either a weight vest, chains a belt, a bag with weight in it there are lots of options. Do core work on your work days

>>39976717

If I keep eating the same amount of food an incorporate shakes - would that make any difference in the long run?

>>39976707
if you're that worried about vitamins and whatnot just buy a multi and don't worry about it

Aftwr reaching 1/2/3/4 im too small to cut and to fat to bulk. Just end me.

>>39977089
that's not a question

>>39977165
I'm 5'11 175 lbs at like 17-18% bf whats the best way to progress from here

>>39977198
Cut to 140- bulk to 200- repeat

>>39977198
whichever way you want nigga. Personally I'd want to cut to 12% for the summer but you're your own guide. If you want to get bigger, bulk. If you want to slim down, cut. Neither is a negative.

>>39977205
>cutting to 140 at 5'11"
he'll be lucky to get down to 150 without starving himself.

I get some rockin pain in my sternum / center of chest when I'm doing parallel bar dips. It's a sharp pain when I release my weight, then a dull ache for a while afterwards. Is this common?

>>39977206
Yeah that was my intention but after seeing myself in the mirror I just went REEEEEE

I started SS a month ago and during squats Im pushing back up with my toes, my heels are not off the ground tho. Do I de-weight and focus on form or will this work it self out?
>doubt it, but need confirmation

I've lost 80 pounds and just startet SS with all the other nyr

My question: After babys first "workout" I now have muscle soreness. Should I continue? Advice?

>>39977211
Before lifting I had a shoulder injury so I just cut, getting to 143 lbs at around 13% bf in july (started at 163 lbs 18-22%, then went to the gym bulking and am now 175 lbs. So it's not impossible but not an experience I'd repeat, since i made some gains.

>>39977307
yeah continue and you should try to endure DOMS, they get better if you keep lifting. You should also start to stretch after working out, can reduce the pain.

>>39977319
Tried stretching, did cardio yesterday and that felt real good strange enough

>>39977352
They you just have to plow through your workouts. Good luck bro

>>39977362
Thanks bro

>>39977304
Bumb

>>39977304
Whenever form breaks down drop the weight and sort it out

How achievable is captain america physique

>>39977602
Will do, danks

>>39977677
Hard but totally doable

>>39977812
What weight do you think you should have to look like that at 5'10 - 5'11