QTDDTOT

Thanks for making the thread switch OP. Very nice of you to post without having a question yourself

>>39995951
>>How do I gain muscle?
>eat more and lift

I'll kick things off with a dumb one.

By just eat more dose that mean it dosnt matter where i get my calories from as long as i have the correct macros?

>>39995978
it was on the last page, i wanted to link them before it got deleted.

>>39995987
>can't even be bothered to read the first post

christ almighty what a way to start a thread

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Maybe it'll get more attention higher up:

BCAA supplements, do they make a difference or is it just a waste of money?

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I don't give a shit about actually being strong, should I do high reps low weight or low reps high wait for aesthetics? My goal is somewhere between ottermode and ripped on this picture.

>>39996009
In-general I've never seen anyone on an intermediate or beginner level ever need them. I'd say they have a specific purpose that is generally covered by a typical diet.

>>39996050
not gonna make it

>>39996050
find another goal, you can keep your current goal, but find another goal

>>39996087
well i mean i also want to just generally be fitter, but will that not come from what need to do to look like that?

>>39996113
For chrissakes, it's even in the OP. Read the fucking sticky.

>>39995987
Micros matter just not as much as macros. You can definitely gain muscle on an all fast food diet...it just wouldn't be optimal or healthy

>>39996009
Mostly a waste. Extra leucine is good for vegans and seniors

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I woke up this morning feeling like I was punched hard in the solar plexus. Every time I try to take in a deep breath or cough, I get a bad pain right below my sternum. Because of the location, I'm thinking it's a stomach thing, but I've been experimenting with food and turned out fine with them.

Anyone ever get this and have some insight into what it may be? If it's still around tomorrow, I'm calling my doc, but I was looking for some opinion

so recently I have been trying to get into a relationship and have received several compliments from low rated women (6/10 or lower) most ranging from mires, free food and one online who was very descriptive with how she wanted me to impregnate her. now I am aiming for a high rated woman but have yet to receive compliments from them. are they miring me also or am i not good enough yet?

is this a terrible idea https://www.eatthismuch.com/

i currently eat like shit (think poptarts, mcdonalds breakfast and processed lunchmeat sandwiches w/ wonder bread) for twenty years

>>39996168
this level of autism 15 posts in. a-fucking-mazing

>>39996145
Might be a pinched nerve. Really shit, but goes away after several days. Before taking painkillers you should observe and see a doctor if need be, like you said.

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>>39996009
If you lift fasted or do fasted cardio it is a necessity

>>39996171
it's alright, but a better method is to stick to basics. Chicken, veggies, rice, oats, etc. Eating healthy means shit if you're spending more than you were on junk food.

Once you find a handful of recipes you can rotate them on a semi-weekly basis and get faster at cooking them. I usually cook 2-3 times a week.

>>39996225
rice is actually pretty overrated it's not very nutrient dense

potatoes are a superior carb source in many aspects

>>39996237
Sweet potatoes are superior to rice in literally every way

Alright /fit/, first time purchasing a protein powder. Any recommendations?

>>39996271
The reason I didn't go that far is because there are some admirable qualities to rice. The cost, the long term storage (of white rice that is), the hypoallergenic factor, the culinary versatility

But yeah sweet potatoe's nutrition btfo's rice

No routine thread up, can anyone help me add a back exercise or two to this? When I last posted in a routine thread I was told that the lack of back would lead to weakness and pain later on.

ABxABx

DayA
Dumbbell Shoulderpress 5x5
Dumbbell Press 5x5
Dumbbell Flys 5x5
Bicep Curls 5x5

DayB
Dumbbell Squats 3x8
Lunges 3x10
Kickbacks 3x30
Pushups 3x10

(Both days)
Ab rollouts 3x10
L-sits 3x60
Planks 3x60

>>39996302
Myprotein hands down best value, google around and see if there are any deals on right now

Are these the right threads for uploading a video of myself lifting and asking form advice?

>>39996317
What's the best flavor of this stuff to get? Any flavor to avoid?

>>39995951
I fucking missed the new years comic, what was it?

>>39996316
Looks like you are working out at home. If there's no place to do chinups, which there should be if you have a door frame and can afford a chinup bar, your best option is the dumbbell row.

I would also replace lunges with dumbbell deadlifts, do more pushups and worry less about kickbacks, and add lateral raises/rear delt flyes.

>>39996349
I've had peanut butter cookie from them and liked it. In general, things with chocolate and peanut butter are almost always safe, vanilla is usually safe, it's when you get into the fruit flavors that things tend to be a tossup.

>>39996318
Yep!

>>39996350
Just google SIR comics, friend.

>>39996371
Cool, thanks.
>>39996360
I might just throw down the money for a chinup/pullup whatever bar, they were like $17 at Walmart. I'll incorporate all your advice into my routine, thank you so much!

>>39996316
>isolation with 5 reps
>no squat, deadlift, bench, press, chin-up
what do you think you're doing? read the sticky.

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Soreness isn't a good indicator of hypertrophy. Ok. Is having my shoulders considerably warmer more than 1h after my workout a better indicator?

Is doing 3 sets of 5 or 8 reps okay?

>>39996431
And if you went beyond hurr durr read the sticky you'd go on to read that this is a home routine

I wake up at 4am and don't get the gym until 6 or 7pm. When would the best time to eat be for 16/8 IF?

>>39996490
>>39996431
Yeah, sorry. It's home gym. I'd like to grab an olympic bench with all the fixings, bar too, but that's out of my price range right now and I don't have any room for it. Going to grab a chinup bar for my door, though.

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What bmi would Fight Club mode be? I'm 5'10" and 147lbs right now and don't know whether to cut or eat at a maintenance and recomp.

>>39996317
>>39996349
DO NOT SHILL MYPROTEIN

GET OUT

REEEEEEEEE

What is the time for a minimally bulged disc take to heal in the spine. I hadn't worked out since Nov 1st and still feel a little pain when working out

Is it normal for one side to be more sore than the other, at least at first?

>>39996444
Sure. Sounds a bit on the lowside volume wise though

>>39996828
Also can duck feet be correct if the knees face inwards when the feet are straight

>>39996714
What's wrong with myprotein? Lots of people highly rate them

>>39996559
Bro that's skinny, I would not advise cutting

>>39996894
they rate it highly because it's best value i.e. bang for the buck

the actual product is meh in quality and dog fart in taste

>>39996915
This guy works for Bulk powders

Never had issue with either

>>39996915
What do you recommend then

>>39996950
Not the guy, but I've lately been having ON gold standard and have found it nice.

>>39996950
ON gold standard is breddy gud, I myself have been buying unflavored whey in bulk for a while now though because I share with gf and roommate and both like it more.

>http://www.bulkfoodsdirect.com/Unflavored-Whey-Protein-Concentrate--10lb_p_9.html

You can also get 100lbs for $680 talk about sweet deals.

Am I supposed to feel sore in my lower back after squatting? It's not painful just tense and stuff, whereas I dont feel anything in particular in my legs.

Trying to do squats the way rippetoe teaches them using hip draaaahve

>>39996976
How's PES? They have a snickerdoodle flavor I've been eyeing.

SL or SS? I don't really see the difference between the two really, only slight variations.

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Super gym newb here. Because of autism I need to plan everything out before I set foot in the gym (Signing up Monday!)

I looked over a 3 day a week Starting Strength example schedule, a Strong Lifts one, and a PPL one. What are the advantages/disadvantages of one over another?

(for example, a schedule where you squat every gym day vs once a week in a PPL schedule)

>>39995951
Should I start with whey or just skip with creatine?

5'11 142lb, looking to lean bulk. Is 100g of protein fine or should I really be shooting for 1g per body weight?

>>39997070
I believe SL or SS is better for beginners. You can't really go wrong with either one so pick the one that seems like the most fun so you're not as likely to quit

I really like this beginner routine

A
Squat
Bench
Row

B
Deadlift
Ohp
Pull ups

AxBxAxxBxAxBxx

>>39997099
From what I've heard, 1g/lb is a good rule of thumb but usually a slight overkill. 100g seems a bit on the low side though so maybe shoot for something in between like 120-130g?

shot up 15 lbs bench press weight in a week

the noob gains are real!

weight has stayed the same though even though i am trying to cut. should count my calories better. hope the weight was muscle.

good luck everyone!

>>39997131
Alright, I'll up my goal to 125. Thank you.

>>39997070
Do what >>39997103
Said and build your strength. If you are fat go on a cutting diet, skinny a bulking diet. Do this until you know how to lift better and then move on to a 3 day split.

is the 1g of protein per lb to maintain muscle growth a meme?

Can I still do .8g per lb if I'm not trying to be a powerlifter?

>>39997267
Perfectly fine

>>39997042
Bro thanks for the link. Shoutouts to a gf that isn't a princess about taste.

>>39997058
SS but you don't have to clean, but you do have to do chins/dips/lying tricep extension/curls

>>39997267
It's a bit of a meme because you actually only need 1g per 1lb of LEAN mass but people are too retarded to do a rough bodyfat estimate

>>39997152
I love the optimism in this post

>>39995951
Is beef as bad as people say? Should I just stick with chicken/pork?

>>39997724
It's not.

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>>39995951
I'm wondering about the possibility of sharpening my jawline by working the jaw muscles. Is this possible, or a waste of time? What kind of exercises could I do?

>>39997817
jawzrsize

hilarious pic

Does anyone have a link for Overcoming gravity? I can't find it and can't use torrents. Thanks.

>>39998081
fuck you skip two meals and buy it from those savings it'd probably do you good anyway

>>39998134
Thanks for the protip.

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How to improve your Deadlift?
>mfw i can squat 3 pl8's and barely lift 120 kg in DL

>>39998234
Several potential options to choose

Increase FREQUENCY

Increase VOLUME

Increase ROM (deficit deads)

Increase OVERLOAD (rack pulls)

Increase individual components via isolation

GRIP--FARMER'S
GLUTES--HIP THRUSTS

you get the picture

What's your current programming, what are your other lifts and stats (need to know your squat style), and where do you fail on the deadlift when you fail reps

>>39998329
Stats in kg
Ohp: 60X8
Squat: 130X8
Bench press: 80X8
Dl: 120X5
My routine:
Mon: Pecs, triceps & abs
Tues: Back, biceps & calves
Wedn: Stronglifts workout A
Thurs: Quads, Harmstrings, Glutes & abs
Frid: Deltoids & calves
Sat: Stronglifts workout B
Sun: Cardio (HIIT) & abs
Does this schedule is good?
I see some muscle gain these days with it.

When do you normally start to notice muscle gains? Been doing a lean bulk for the past few months and have put on about 7 lbs, getting stronger just no noticeable changes in the mirror yet

>>39996976
That extreme chocolate. Scoop in a half with 8oz of milk is like a orgasim. It's my only sweet shit left in my diet and swear too fuck I love it

>>39996316
Get them goblet squats in there. Shit is great. Really wrecks my legs. Note you will run out of weight quick doing legs. Better grab some 25s now since they are expensive buy 1 every now and then so when you get there you will have them

>>39997045

You're not digging into your heels enough. You should feel it in your glutes before your lower back. Work on your form and your posture.

>>39998800
I was contemplating between goblet or dumbbell squats and ended up on dumbbell. Should I be doing goblet instead?

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What's my bodyfat %?

5'10"
173 lb.

My abs are flexed btw

>>39996316
Also, with some of the additional comments, I feel like DayA is being loaded up too much if I'm doing an upper body/lower body split. Would it be fine to combine back(lateral raises, rear delt flies, pullups) with my leg excercises?

When do you test your 1 rep max?

do you do it instead of a normal work set? at what point is it useful to do it?

when should I start lifting again, I'm sick at the moment

>>39998905
I been doing both but I don't know shit. For my legs I do goblets, squats calf raises and lunges last. Fucking lunges are deadly but I love the feeling I get from the goblet idk just check it.

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Can I do SS if i'm only going to the gym 4 times a week max.? Some weeks I can only do 3. I want to buy the book but not if I can't do the routine properly.

I need to strengthen glutes
Howdo

Are the heart rate calories burned calculators the most accurate way to estimate how many calories I've burned both lifting and doing cardio? Or is there a better way?

>>39999086
It's 3 times a week dipshit.

>>39999147
Glue bridges, squats, lunges, kettlebell swings etc.

>>39999219
Thank you Anon

Is a 1500 calorie cut too low? I'm 180 and get a little less than 120 g of protein a day.

Whats the best way to recover from back pain? Had work on monday lifting 20 kg boxes repetitively and bench worked out that afternoon and couldnt even sit down for long periods for the next few days. Its friday now and i tried to squat but could feel my back getting worse. Is there a good recovery method thats not just ise good technique the first time?

Whats the cheapest way to get weight plates. Australian whose got a bench and squatrack from the curb and gotten a bar online with 20kg worth of weight for cheap but actual weght plates are impossible to come by cheap. Its like 60$ for 1 20kg plate

>>39999241
depends on your goals. i think thats probably a bit low, especially if you're trying to maintain lifts

How the fuck do I increase OHP. Shit's been stuck for a while. More volume seemed to work for my bench. Does OHP work the same way? Should I be going for like a 8x4 or something with the OHP too? I don't know if I have time for that.

>>39999241
From what I've read it seems a bit low if you're trying to keep muscle

>>39999380
>>39999441
Thanks, I may up it to 2000 day, adding in mainly protein, if 1500 turns out to be too much.

>>39996316
>3x30
>dumbbell squat
LUL?

>Friend signed up for a p.t

How do I tell him his a tard without sounding like a tard?

>>39999594
tell him you'll be his trainer and just show him how to do stuff before fucking off, for more questions come to you

Just started lifting a couple months ago

My uni gym is closed for the week and I went to another free gym which lacked equipment. I usually increase weight by 2.5 a week. Should I go all the way to 5 or 2.5 next week because I spent a week using dumbbells and machines?

>>40000396
5 per visit until you reach your cap

>>39995951
Alternated my sets of OHP with curls today, after doing pendlay rows and squats first.
Noticed after my first set of curls my 2nd set of OHP was significantly weaker (3 less reps) and I had to drop 5lbs on the weight to do my last set of 6.

How badly does bicep fatigue affect OHP performance? Something I should be worried about?

How to increase leg strength

>>40000478
squats

>>40000403
So 5 next week? Thanks

>>39999288
Bill Starr's back rehab
You do really light weight good mornings and deadlifts for really high reps like broomstick for 50 for 3 sets rest as needed the theory is that it forces blood into the injured area and reinforces the correct movement pattern for your back muscles

>>40000494
When I do squats I can only feel it in my quads

What do people think of this:

A:
Squat 3x5
Row 3x5
Press 3x5

B:
Power cleans 7x2
Deadlifts 3x5
Bench 3x5

Am I missing anything? Do I need more squats or bench? Is this enough volume for strength gains? Muscle gains?

>>40000591
Cleans and deadlifts on the same day doesn't seem nice

>>40000591
youre gonna have a really rough life when you're deadlifting and power cleaning heavy ass weight every other day
like, sleep for 14 hours, eat 5000 calories and still feel like you're dying life

Finished linear progression and started an U/L. Should I keep the deadlift 1x5 or should I change it to 3x5? In that case around hou much should I change the weight?

When I deadlift, I usually get pain the next day or a few days after in what feels like either SI joint. What part of my form would have to be bad to cause a pain in that area?

When should I consider doing light squat days? 2 months into SS and just hit 200 lb squats.

>>40001047
ive always felt that 1x5 is too little for deads. i would drop weight by 10-20 pounds and move up to 2 or 3 sets
>>40001085
how tall are you/how wide are your feet? how much weight are you pulling, and how long have you been dead lifting?
>>40001110
you should still have some linear gains. i would say you can for sure make it to 2 plates, probably beyond. my brother made it to 275 before he had to switch, i made it to 265. everyone is different though. i would say if you miss a rep or 2 still move up, if you miss a set or more then keep weight the same for the next session, if you hit it then then move up next time, otherwise try a deload week, then go at it again. if that doesnt work then consider adding a light day. you might also want to look into improving recovery, squats will start to be more draining around 2 plates compared to the lighter weight you're used to
>>40000478
squats and dead lift my man

when doing joker sets, are those just on days where the weight feels good, or is that an every session kind of thing with the amount of joker sets dictated by how you feel?

>>40001163
I am >>40001110 should've mentioned I'm cutting so linear gains are very slow. Maybe 5 lbs per week but even that's starting to slow down.

>>40001163
Thanks. It's just that I always did 1x5 so I did not kmow how to approach it.

>>40001186
ehh, ss isnt really a good "cutting" program, but it can be done
how much do you weigh? how aggressive is the cut? like how much of a deficit?

After a linear progression on a U/L routine. By how much and when should I increase the weights?

>>40001163
I haven't been deadlifting long at all, just doing it as a part of SL for 3 months. I've hurt myself and had to take a week off twice before so if I can't get my form then I don't think it's worth it to keep trying and missing the rest of my workout. I'm 6'3" and usually my feet are about shoulder width, but today I tried just a little farther apart so I'll see if it hurts tomorrow. It was only 105 lbs, because I'm trying to get the form right and going very light

>>40001190
I know it's not designed for a cut but I've got too much fat to lose otherwise and lifting something is better than nothing.

As of this morning I'm 175 lbs at 5'11" (started at 205 back in march and got down to 185 around june but fell off the wagon when I got a shit job in the summer)

Currently cutting at a deficit of 500 calories.

>>40001305
also forgot to add I'm trying to do C25k on my off days.

Quick cutting question, how low should my carbs be for maximum fat loss?

>>40001303
if i had to guess id say hip impingement? maybe? thats a weird pain to have, its a good idea to try a wider stance, or maybe try pointing your toes out just a bit
>>40001305
175 at 5'11" doesnt sound too bad honestly man, im 175 at 5'9" and i squat around a 325, so obviously a bit larger squat but shorter and same weight, i dont feel like i look too bad. you've got to chase your own goals though, but if i was you i would up to a maintenance for a while to drive strength until linear gains give out, then go for a deficit again. it'll be easier to go after aesthetics then too. with the running its a good idea, you'll be keeping off excess fat even if you're at a maintenance. should be fine man

if i run a 5k 3 times a week in addition to 531 BBB while bulking (still at a surplus including the running), with good sleep and diet, how much should i expect that to cut into my strength gains?

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>>40001408
> i dont feel like i look too bad.

good for you. I have too much fat to even consider otherwise.

If I deadlift X how much should I use for farmer's walks (give or take)

>>40001523

Work up and find out.

My experience is that (for most people, assuming proper farmers handles) the farmers walk ends up being maybe 10-20% higher than the deadlift if you're talking about 15-25m runs, maybe 10-20% less if you're talking about 50m runs. This can vary a lot though.

>>40001540
Thanks. This is really helpful cause I thought they were actually lower in weight than dlifts

>>40001185
Dictated by how you feel.
If you ffeel like shit work sets are enough.
I've been doing them every sesh, but I've started failing some of them.
(still do first set last erry time for volume)

>>40001575

Usually they end up being higher (again, this is assuming you're using a set of actual farmers handles or a trap bar or similar, if you're using DBs then all bets are off) because the handles start much higher than you'd get on a deadlift and they won't roll like a barbell so its a little easier to hang onto.

Not always the case though. Some implements are just total bastards to work with, some people have grip issues, some need to get used to the movement before they're any good at it.

>>40001443
Why don't you just monitor all of that and come back in a few months to show us the results?
That thread would be 100x more interesting than all of the /feels/ and other shitposts that plague /fit/ nowadays.

Is 40mg of zinc per day enough?

>>40001321
maximum?
hella low, bro.

Im a month into SS, I cant do OHP bc PF "racks" only go so high. It was suggested I do DB Press, how many sets×reps do I do? Do I stick with 3×5?
>inb4 not a gym

>>40001285
Assuming you're doing a standard 5x5, most people will up the weight by 5lbs for upper body, an 10lbs for lower body once they can do the 5x5 with perfect form.

ex: You bench 2pl8 5x5 with good form. Go up to 235 and do 5x5. If you can do that, go up to 240. If you can't do 5x5 at 240, that is your new working weight.

>>40001634
>Standing military press not OHP

>>40001634

Take it outside the rack if you can. If not, do seated barbell OHP as your main lift.

If you are stuck doing DB press as your main overhead movement, bump the reps up. It's not going to be sustainable at 3x5.

>>40001621
you will be making big cums to your penis for sure, but you might want to be careful about getting more than the rda for too long

>>40001654
How many reps would you suggest? All other bb exercises are 3×5

>>40001669
4x10

>>40001673
Will do, thanks

>>40001669

I'd be going up to 3x8-12 or so. Add weight when you get twelve reps on all three sets.

>>40001623
Like 100?

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>>40001682
nah, i'm just being a dick. I don't know shit about diet

>>40001576
thats what i figured. I was a little worried about running them with bbb but i think it should be fine for the most part. if i wasnt doing that then i would be doing them with fsl anyways
>>40001617
you know, i think i will. im starting next week with bbb and then running the full 3 month cycle, then after that going into a building the monolith phase then idk after that. planning on using running for conditioning since i dont have access to prowler or sled or what not, and adding in bike on saturdays with the monolith phase, maybe weighted vest if i can find a way to make one on the cheap. im gonna record diet, body weight, lifts, conditioning, sleep, as well as general thoughts and feelings, hopefully with progress pics. anything im missing? this actually kinda sounds fun

>>40001681
On the sets the following day right?

>>40001696

While cardio is a damn good idea for general fitness, it's not really going to fill the same niche as running hills or pushing a sled. That'll require short sprints or similar.

Be careful with adding weight to running. The joint impact adds up fast if you're not paying attention.

>>40001696
You could just use a tire tied to a rope around your waist instead of a sled.
Also, if you're looking for something more strenuous while running, try doing what we did in the military when someone needed to get their run time up:

>go to olympic track
>sprint straights
>walk corners
do this for 2miles (8 laps)
Once that becomes easy
>sprint straights
>jog corners
again, for 2 miles.

You'd be surprised at how much you'll want to die after just one mile of this.

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Performance underwear. Is it a meme or will it give me confort during training (workouts and martial arts).

Side note, there any issue with just wearing them daily or is there any downsides to always wearing.

>>40001696
>>40001715
I agree with him on the weighted training for running. There's a lot of room for injury if your form isn't perfect. I'd stay away from it.

>>40001726
Pros
>feels good
>package always in same spot

Cons
>wearing every day will overheat your nuts and temporarily reduce sperm count

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>>40001737

Thanks, saves me from buying more than i need.

>>40001752
no prob
To be clear, I meant wearing the all the time will overheat your nuts, not just wearing them while working out.

>>39995951
Does anyone know how long an ent appointment will take

>>40001768
I'd put money on butt wink as the main cause for your lower back pain. Be sure you're getting a proper warmup, and when you're not squatting, try loosening the hamstrings with RDL's and yoga.

>>40001715
>>40001730
i meant weighted vest for walking, as wendler recommends. i see how that could be misleading now
>>40001724
dont have access to tires or anything like that, thanks to the damn small school im at, im stronger than half our god damn football team, and thats not me bragging, thats them sucking
im kinda torn here, i want to get my 5k times down, im thinking about military and my run times suck, but i wouldnt be enlisting for another year or so after this, maybe two, so ive got time. I had originally planned on doing some sprints on the track or sprints up a hill on campus, im not sure what to go with here though, i know you're supposed to keep conditioning down a bit more with bbb, but i really feel like my recovery can support building up to a 5k through the program using some kind of interval training, what do you guys think?

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>>40001763

Sounds good, ill get a pair for working out and one for bjj. Should at least add a bit of comfort.

>>40001786

It's worth a shot. Keep an eye on your recovery and be prepared to pull back if things get excessive, but you never really know where the line is until you run screaming across it with no fucks given.

Also work capacity and overall recovery are trainable qualities. You can get away with a hell of a lot if you work up to it instead of going insane from the start.

>>40001786
Honestly, you know your body better than us, but over-training is not a meme, and it could end up slowing you down through muscle or joint injury.

Hills, stairs, or flat ground, it's kind of up to you as long as you're getting a good workout.
If you want to get your run time down, I would definitely suggest sprinting straights and walking corners. You can do that for a couple months before boot camp and be totally fine. You'll be in better shape than most guys on their way in.

>>40001640
Sorry I wrote that wrong. I meant I finished linear progressing and then after that switched to U/L

>>40001821
Oh... Well find a working weight and try to increase it by 5-10lbs every week. When you can't increase it, work at that weight until you can. It's all still linear progression in a way. Just slower.

>>40001808
>>40001813
sounds good. ill think it over the weekend and see if something hits me. ive kinda built up into this, somehow i've been doing a "version" of bbb for a while, up until 3 weeks ago (i ran some texas method over winter break, easier with my schedule) I had been running 531 with 5x10 at 50% TM after my 531 sets for 3 or 4 months, so im a bit more adjusted to the volume. I'll keep an eye on it though, thanks guys

>>40001831
Ok thanks. Does that work on higher reps exercises too, or only on the main lifts?

I understand the noob gains thing, where you get 6-12 months of linear gains on something like SS if you are a total novice.

What if you have cut for 6 months while lifting on SS? (I've gotten mild gains on my cut, probably neurological). Should I still expect another 6-12 months of linear noob gains? Or should I expect them to exhaust shorter?

>>40001913

You don't get six months of linear gains in most cases, let alone a years worth.

what happened to the /owg/? ive not seen it for a few days

>>40001871
it works on all exercises... You're increasing the weight that your muscles have to move. They will get bigger and stronger because of it. It is honestly not as complicated as you're making it out to be.

>>40002016
start a new one

>>39995951
Is there anything special about PTs that celebrities use? Surely there isn't some secret routine that they only know. Is it just being pushed by PTs to workout that works?

>>40002133
I know, sorry about that, I'm just excited/anxious because it's my first time changing routine. Thank you for all the help tho.

>>40002145
dont have any of the op stuff

Legit question, you're supposed to ohp outside of The squat rack right? Reason why I'm asking this is once the lifts get heavier isn't it hard to get it up from the floorne?

Also is it important to eat some carbs/proteine as fast as possible after lifting?

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Grill coming over and you have time to do one exercise for a pump before she gets there. What do you do?

Is "weighted dips kill shoulders" a meme? I've already worked my bodyweight dips up to 5x10 and I want to add weight.

>>40002268
push ups, hits all the muscles the broad is gonna notice anyway
>>40002272
im 175 and ive been doing weighted with chains or plates for 3 years now, on top of drum corp which is actually kinda destructive to shoulders
im fine, if that means anything. currently doing 4x10 with 35-45 for weight

>>40002266

If you can't power clean (or just plain muscle up) your ohp weight, you're either a damned good presser or an especially unexplosive person. It's rarely an issue.

>>40002221
I think you can find it in the archive.

Skinny weak beginner here. I can only lowbar squat 75kg (165lbs) right now and tried switching to highbar because I like the movement better. But, even dropping down to 60kg I couldn't even finish a set of 5. Is that normal? Felt embarrassed. I didn't really have any muscle to rest the bar on either so it hurt my shoulders on the last couple sets and had to rerack the bar because of it.

What is better. Full body workouts or splitting them up?

>>39999441
More volume (just make time nigga), do some push press on the side, helped me greatly..

What's the best and fastest way to get my pushup reps to 1x50? Can barely to 40. Eventually need to get to 100

>>40002189
>you work harder when a buff nigger shouts at you
>diet is planned out for you to the fucking rice grain (and sometimes even cooked)
>most of them are indeed certified buff niggers so instead of doing whatever and idiotic trip on /fit/ says there is some science behind it
>a select few have a military training background so they know how to bust your balls without completely ruining you

That's essentially all there is.

>>40002536
Essentially, full body (or at the most, alternating full body) for beginners, splits when plateauing or volume would kill your tendons and general recovery at a certain point.

That said, if you're purely about aesthetics there are some sweet beginner splits that you can do from the get go.

>>40002722
Do as many as you can with good form, do the rest to the 50 in a lighter version (incline or kneeling). Works the same muscles. Try to get the normal reps up every workout. When you can do 50 in good strict form, aim for 60, then 70, and so on until you can do straight 100.

i.e.
>Target: 50 reps
>35 strict, 10 kneeling, 5 incline
>next workout: 36 strict, 10 kneeling, 4 incline
>next workout: 38 strict, 8 kneeling, 6 incline
and so on. The number of reps is arbitrary, just do one or two strict ones more every workout, then a somewhat lighter version until you can't do that, then an even lighter one for the remaining until you hit target without resting or hurting yourself.

>>40002790
>>40002722
kek fucked up my math on the last one there. But I hope you understood nonetheless

>>39995951
Is it true that abstaining from masturbating will give me an edge in working out? Motivation/energy wise I mean.

>leaf
Any canadians know where to get dnp? I am not losing enough weight at this rate and I am considering a low dose to help me out passively

>>39996222
checked

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TO MY PEOPLE ON A 40/40/20 CUT

How the fuck do you do it?

I think I need a high fat food that is very low/ 0 carbs to help me hit the rest of my macros, but what is this magic food?

>>40003157
macadamias are pretty GOAT. average per 100g is 715kcals, 76g fat (12 SFA, 1,5 PUFA, 59 MUFA), 8g protons, up to 14g (most brands less) carbs. Also a few micronutrients.

As for 0 carb high fat, just chug straight MCT oil m8

>>40003203
Hmm, so if I dropped the sandwich and had 100g nuts instead, I might hit the macros..

cheers big fella

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bumping with motivation

>>40002819
It's true. It makes you angry/frustrated and smashing weights is a way to take the edge off

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already reached my goal of 1/2/3/4 two years into lifting from a shitty brosplit, ive been lifting around 5 years now but for the last three i have had a shitty diet and almost no protein so i feel like a shitty beginner again even though my lifts are pretty decent and i already have a good amount of muscle.

i'm switching up my routine finally and getting my cals in but my question is are 5 day splits too much? I was thinking of doing chest and legs for A and back and shoulders for B and doing something along the lines of ABxABCx ( C being isolations, dedicating it to arms). thoughts?

also one last question i started eating clean again but my protein intake comes out to almost 300g a day, is this too much? how else would i fill up my 3000 cal needs AND eat clean. ( i dont want to down cakes and fast food ) and any way to replace white rice? it seems to be my highest carbed food.

pic related yesterdays macros

>>40003339
should technically work, based on numbers alone. take care to eat them early in the day (with lunch at the latest) because they take kinda long to digest if not blended into a shake

Have anyone considered upgrading/updating the sticky?

Is there a certain point where it benefits me to most to stick with a strength program before switching to a brosplit? I want to build aesthetics before spring and summer, but I'm curious as to when a is a good point to switch gears? Does it really matter?

what posts got the 2 sept gets?

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>weigh 310 lbs
>fasted (water, black coffee/tea) for 5 days
>lost 1 lb

>>40003682
>fasted for 5 days

Dumbass

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>>39995951
Do different people have different natty limits, and how do you know if you are at your natty limit?

>>40003704
Yes, and when you stop progressing in any form. It's literally impossible to determine a natty limit, but I'm sure it's more intuitive for yourself.

Got a sharp pain in the top of my kneecap from squatting. According to my research I probably injured my quadriceps tendon (already had a slight dicomfort in that area for months).
What do?

>>40003697
Nothing wrong with fasting for five days if you're morbidly obese and don't a serious health condition.

>>40003738
It's not healthy at all

>>40003704
You'll know. That said, if you have to ask, you're still far from it.

I've heard stories of people pulling up too harshly on a pullup bar and having it come crashing down on them, given my only option is to lift at home, is a pullup bar worth it? Or can I make gains with db pendlay rows and bent over rows alternating each workout?

Anyone eating in the ~2250 cal ballpark? If so, what's your typical meal plan look like? I'm cutting at this deficit (178 cm height, 77kg) and I feel like I'm starving throughout most of the day.

>be 183cm 80kg
>doing 5/3/1
>plan says 65kg ohp 1+ reps
>did 2 reps
>next cycle
>plan says 70kg ohp 1+ reps
wtf how should i progress 5kg on ohp within 3 weeks

Can I look decent enough by only following strength programs? I started on SL and I loved it, moved to PHUL recently and I love the power days but I dread the hypertrophy days. It's not the burn I don't like, it's the moving around what feels like bitch weight. I'm going to stick it out for awhile but I want to run 5/3/1 as soon as I can with some modifications for bench volume.

>>40003906
Accessories

>>40003906
You're adding 5kg to any lift on 5/3/1? I ran it for awhile and I'm fairly certain the increase in weight is never that high.

>>40003906
You add 5lbs per cycle to upper and 10lbs for lower, not kg.

>>40003932
its not 5 kg exactly but something like 4.5 but plates only go down to 1.25kg

>>40003932
>>40003952
>>40003952
>>40003955
Add 1 of those 1.25kg plates to each side for your upper lifts. That's about 5.5 lbs and according to the 5/3/1 book that's what your progression should be.

i would like to start doing Hanging Leg Raises, but i cant keep my legs straight --

1. can i do leg raises with knees up?
2. what are good exercise to stretch my legs so I can do perfect leg raises?

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Been lifting 1 year and doing the same 8 every time the entire time:

>Squat
>Chest Press
>Pull up
>Press
>Knee Raises
>Row
>Curl
>Dip

I've made fantastic progress but I'm at the point where I'm now pretty inefficient because of how long it takes to recover. I looked at splits and such but I the beauty and benefit for me have been the simplicity of not having to remember what to do and what not to do- just doing the same 8 every time.

With that in mind, what are some routines I can look at which involve the least amount of movements?

>>40004065
up

>>40003390
>and any way to replace white rice?
Any less starchy grain. Brown rice is the obvious one.

>>40003682
Water weight is a bigger factor than you realise. Always count weight loss by month so you get a clearer average.

>>40003808
>I've heard stories of people pulling up too harshly on a pullup bar and having it come crashing down on them
So fit it properly.

>given my only option is to lift at home
That's not your only option, it's just the easiest one.

>Or can I make gains with db pendlay rows and bent over rows alternating each workout?
You can make gains doing any lift.

You ask questions like an idiot.

>>40003734

h-help?

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>>40003890
I'm 5'8 and 83kg last weigh in and my maintenance calories are around 2300kcal.

Currently eating 60g of oats in porridge for breakfast.
Coffee and a piece of fruit or a sandwhich for lunch.
Usually around 140g meat (typically fowl) and 150g veg for dinner.
I also usually snack on shit after the dinner but I shouldn't- sometimes an extra bowl of porridge, sometimes a bar of chocolate, sometimes even a second small meal.
I'm slowly losing weight.

I can't tell you what my calories are off-hand but if you want to know I'll count or do a more in depth recall.

I only feel hungry in the evenings.

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If I drink a shit ton of Lactaid Milk (like half of a GOMAD) will it still lead to gyno? Trying to bulk with only a mini fridge and microwave

>>40004316
Just split your routine into two days you autist. Half in one day and half in the other.

>>40004065
>1. can i do leg raises with knees up?
Yeah, it just targets different muscle.
>2. what are good exercise to stretch my legs so I can do perfect leg raises?
Anything involving glute, quad or ab. Lunges, squats, deadlifts, leg press etc.

>>40004410
Fix your form.

>>40004457
but muh simplicity

REEEEEEEE

I have a specific form breakdown on heavy squats. bar stays over midfoot, lower back is straight, but upper back folds forward.
I'm doing all the cue's I can to stop it (squeeze shoulder blades, at the bottom drive back into the bar), but it's not enough. what is my problem and what exercises can I do to fix it?

>>40004721
Need to maintain thoracic extension. Tilt your head/neck up. Train some sort of paused row (squeeze and hold at max contraction, you will need to use light weight)

>>39996050
Personally I'd go for higher volume and longer time under tension, so slow reps or negatives.

>>40004351
brown rice has more carbs and cals tho

in the same boat as him in the white rice placement came to this thread to ask the very same question. i noticed i get most my carbs from my rice and need to cut down but still reach my caloric goal. was thinking potatoes

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I have a hip impingement and I get deadly scared whenever I squat heavy weights. Because of it, I get a jerk reaction to half squat instead of doing a full squat.

Is it too bad that I use a smith machine instead? I don't want to kill myself if my hips snap, but I don't want to half squat either.

Question anons.

Say I stopped lifting and my previous stats was 1 plate bench, how long would it take for me to reach that number again? I stopped lifting for a year, and I am currently pressing 70lb.

how does muscle memory work?

>>40005339
just do a variety every now and then, smith machine, hack squat machine, deadlifts, leg curls/leg extensions, cardio, lunges, whatever

even "LE TRIUMVIRATE OF LE AMAZING LIFTS XDDD" are subject to change if you can't or don't feel right doing it, and there are usually literally a dozen substitutes for any one exercise

>>40005218
Cauliflower Rice, Couscous & Quinoa spring to mind as alternatives

>>40000584
Quads are part of your leg...

>>40005389
Thanks anon, I was reading that sumo squats are good for people in my situation, so I may give it a shot.

>>40005218
>>40005409
>>40003390
do carbs even matter when cutting?

isnt it just cals in/cals out DESU

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>>40005497
>do carbs even matter when cutting?

>>40005497
Protein is what matters most to muscles.
Fat is where most of your health comes from.
Carbs are what give your muscles and organs glucagon for energy.

Learn what macros are and why they matter and you can answer the question yourself.

If you're only cutting to lose weight, sure. If you're lifting at all then no.

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How do I get over my fear of talking to girls?

>>40005937
treat them as guys with fake tits.
and fuck them

>>40003157
Watch ur fuckin sodium m8

>>40005105
i thought you weren't supposed to look up during squats?

>>40005946
Isn't this attitude going to lead me into the friendzone?

>>40006075
Seconding the advise given to you and no, it won't lead you to the friendzone. Realizing girls aren't different from you and don't need to be treated in any way other than you would treat a male friend will help you, at least if you're making first steps in becoming that what you here call "alpha".
And yeah, don't be afraid to get denial or fail. This rule applies to any aspect of life ever.

>>40006075
As >>40006240 said, It's a first step: you'll be talking to girls normally.
Once you're confident enough with them, you can handle the situation better and behave like an "alpha" if you want

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>Breakfast
1 banana
1 Core Power light chocolate shake

>Lunch
1 medium baked chicken breast
1 cup cooked brown rice
.5 cup baked broccoli w/olive oil and parmesan cheese

>Dinner
2 cups slow-cooked steel cut oats w/cinnamon and blueberries
1 cup cottage cheese
.5 cup low-fat greek yogurt

What would roughly be my total caloric intake if this was my daily routine? I'm 5'9" 270 lb. male and I'm worried that what I'm calculating for my tdee and my meals isn't accurate. I dropped ~20 pounds in about 2.5 months but am already stalling. Though I did just start SL 5x5 as well, so that should help.

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Can someone give me some reference points for the macros of /fit/ approved oats? Here's what I've been eating, I'm just a little concerned by how fucking cheap I've been getting it for. Pic related has the macros.

What's the deal with all this oats shit. You guys like the fiber?

Gym got rid of the hack squat as rarely anyone used it and it was fucking huge.It is being replaced with a sissy squat.

How decent are they?

I don't know if this is a stupid question, but my brain isn't working so I'm lost.
When I started lifting I was 58kg, now after a bit more than two years I'm about to hit 78kg. If I cut around 10kg, that leaves me at a 10kg increase from when I started, 58 to 68. Does that mean I only end up with 10kg more muscle mass? That doesn't sound right? I must have more?
Call me retarded but I'm confused.

What arm size will make it look big by normie standards?

>>40006838
Depends on your bodyfat. You can easily get away with 13 inches if you have definition in them.

>>40006851
Thanks. Currently at 14 after 6 months of lifting and don't know if i've been doing good

At what weight should I be considered ottermode at 5"10 (if I had the correct bf)

Is PPLPPLx too much for a beginner?

Currently a First Year Uni student so i have a lot of free time, i'm also in a catered hall at the best sporting university in the UK so the meals we get cover my macros easily so i'm never really overly fatigued from the gym.

Just wondering if I should be doing less even though my situation allows me to do the 6days a week easily

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Lads, how do noob gains work? If I eat at maintenance (or maybe even a deficit?) rather than a surplus while lifting, will I still gain muscle and speed up fat loss if I'm a total beginner?

Should I keep my scapula retracted during my entire set of pull ups or should I start each rep with protracted shoulders to get a greater range of motion?

>>39995951
Every time I go to the gym, for the past two weeks, I get this horrible stabbing pain in the back of my neck whenever I exert myself. It's the worst on bench press. It's literally 8-9 on the pain scale, and it's so bad I just can't focus enough on lifting and have to go home. Anyone else have this problem, even a milder form of it? What did you do to cure it? I can't fucking lift right now, and I'm still a 6'1 165 lb DYEL with only 6 months of training, so I NEED to get back there as soon as possible.

I've been going to bed too late this week, not getting enough sleep.
Should I work out considering I'm tired and I'd do better tomorrow (and weekly count will be the same)?

Possibly relevant: I ate a lot of peanut butter a few hours ago

>>40006972
That's actually reddit's go-to beginner program. How /fit/ likes to push SS and SL, reddit likes to push PPL.

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

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Aight so, I need my boyfriend (pic related) to destroy my boypussy, but he's not /fit/ enough to have te stamina to actually do it, also, he wants to not have manboobs, any help?

is 1/2/3/4 with 5 reps or 1?

>>39995951
I'm 6' 130 pounds and just want a visible 6 pack.

Should i do abs work out every day ?

>>40007534
1

>>39999000
>>39999000
pls respond

>>40007586
I see a different answer every time this is asked. Anywhere from working sets to 1rm.

>>40007341
Will sleep, but prolly shame the kcal+sleep gains?

>>39995951
I've been on keto for ten days now with 1800cal daily value

I'm never really hungry except once or twice a day (before I eat my meals)
I'm never tired (despite 5-8 hours of sleep a night)
I'm drinking 104-156oz of liquids a day
I haven't experienced any "keto flu" symptoms

Am I fucking something up?
Is there a way to tell if you're in keto besides the $10/box keto test strips?

I have my food logs and they prove I'm not eating more than 20g carbs so I don't think I'm fucking anything up

but still it feels weird to have blown through the first two weeks with no side effects at all

When do new years people stop going? My gym is still packed. I had to skip deadlift today because there wasn't a single bar available, and there were lines for each bar. It's never been like this.

Can someone post the full BRAAAPPPPPTTT meme?

>watching brad martyn
>says to overload bench and just hold weight at the top for 3 seconds
is there any science behind it? what's the name called?

Another pullup question, but didn't find it in this thread:

I just got an at-home-put-in-a-doorway pullup bar. What other exercise should I do to balance the pullups? (Triceps I guess? What else?)

Background: I don't lift, but swim, bike, run, and occasionally do other stuff. I do some core exercises after my runs in order to not just do endurance stuff. Not fat, not interested in getting huge muscles.

k im skinny af and i just want to get an aesthetic body, give me a routine that i can follow everyweek

>inb4 sticky
didn't help

>>40008358
Read the sticky you stupid fuck

Hey /fit/ would you please answer this?
I'm a former fat fuck, now just fat, and long ago was fat as fatass.
Currently 158.5lbs, I still have excess fat on my lower abdomen, chest, upper arms, ass, and legs.
I have a small frame (6 inch wrists) and I'm 5'7" with Asian genes (heavily mixed).
I was wondering if cutting down to 132-136lbs would get rid of that, as it doesn't seem to be excess skin at all, nor does it seem like it'll become such after losing that amount of weight.
On an Asian BMI calculator that would be listed around 20.2-20.5 BMI, and was wondering if that'll get rid of the excess fat in those places to make me look more normal.

>>40008358
>work-out
>eat good food
that's it you dumb faggot

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please read I need help

>>40008668
Forgot to mention in this pic - idc about strength, I want some quick and good hypertrophy. In the sticky I only read about strength routines and thats not what I'm looking for

>>40008253
I believe he said to hold it at the bottom to avoid momentum, not to hold it at the top.

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>tfw 6'1'' 280 lbs but also weak as fuck

The personal trainer at the gym told me just to do cardio and not to lift because I am only eating 1700 calories a day

Is he retarded or correct? I am obviously trying not to be fat but I need muscle too

>>40008702
https://www.youtube.com/watch?v=QxvkdT3NWKU&feature=youtu.be&t=9m45s

around 11:10 he does the thing

>>40008729
maybe they're right, but when I was losing weight, I lifted

cardio is boring and doesn't burn as much fat as lifting does. 1700cal is easily enough to also lift

>>40008729
Yeah if you're fat you probably shouldn't bother. Some people say you get leaner by lifting while cutting but you should probably just do cardio and wait until you're auschwitz before eating a shit ton and lifting

>>40008738
I'm not gonna bother watching but yeah, I'd think that if you aren't gonna do many reps you might wanna hold it there for some muscle tension

When I do crunches I should keep my chest "hard "?

If yes, how the fuck I'm suppose to "always breath"

>>40008729
just eat some more protons while staying within your caloric intake and lift a lot

>>40008788
My abs, not my chest

>>40008799
>>40008772
>>40008771
Is it worth lifting light weight at high reps then?

I'm looking for a calisthenics routine to do in between lifting days, mainly just for skill progression. I'm stuck between either startbodyweight.com routine or convict conditioning. Anyone have any experience completing either?

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Bought a Beurer BF 800 scale today. It tells me I have 29.7 % bodyfat.
Is it approx. correct?

How alpha or stupid is it to light up a cig when doggying your gf

>>40008906
Seems possible, you're pretty fat, fampai.

>>39995951http://www.bodybuilding.com/fun/beginner-to-advanced-bodybuilder-in-12-weeks.html

Is this routine okay for beginners? I just started it this week and am seeing alot of people on bb.com saying it is shit. If not this, what should I do?

So I'm doing no porn, and once a week fap.

But I worry my libido is way too low, and when I do fap I can't last long. Is this just initial side effects? I worry I'll finally get a girl only to dissapoint her within seconds.

>>40008924
Okay thx. Then I can use it as reference.

Guys is cooking in the crock pot as easy as everyone says? i.e. just plop some chicken in there and some mixed vegetables or rice and just check on it in 6 hours? I feel like i'm missing an important step and don't want to waste money on food that i'd have to throw away because I cooked it wrong.

>>40008963
I can't vouch for anything other than vegetables because I haven't tried but I can Steam my servings for that particular meal in 3 minutes or less. It should come with a booklet that tells you how to cook some stuff and what settings to use.

>>40008946
Jerk off you fucking cuck

>>39996050
So if I'm getting this right, ripped is aesthetics but shit strength, while built is slightly less aesthetic but with actual strength, yes? So then what's bearmode? Built but with extra fat? Does that make it better or worse?

>>39995951

I have a deadlift day before my pull day in my PPL routine.

My pull day only consists of upper back exercises (pullups, pulldowns, rows, face pulls) and bicep work.

Can I workout my traps on my deadlift day? Or it would impact my pull day?

Lardass here, gonna start dropping some weight. Is there some specific point when I should also start building muscle as well, or do I keep reducing calories and doing cardio until it gives me no more results?

>>40009668
You should start lifting right now.

As a newbie you can build a small amount of muscle while losing weight if you get enough protein and lift heavy enough weights. That requires a closer inspection of your nutrition though, and (low calories) is easier of a dietary goal to accomplish than (low calories + high protein) so if you're brand new then maybe just try one at a time instead of jumping into both.

can sum1 explain glycogen to me?

>>40009757
Basically syrup that's stored in our muscles for energy and used when you run out of fat to burn.

What's some good cereal to eat. I enjoy a bowl every now and then

>>40009821
oatz

I have bot anterior pelvic tilt AND the butt wink.
How is this even possible?
You get atp from too much sitting, tight hip flexors, long hamstrings. Cure is to stretch hip flexors.
On butt wink It's sorta opposite. You have tight hamstrings which make your butt tuck in at the bottom position of the squat. As cure you are supposed to stretch hamstrings.
How can one have both? What am I supposed to do?

>>40009863
Yea see it alot I like oats what kind? Just quarker plain oats

I'm on a 1500 cal per day diet to reduce body fat. If I started lifting dumbbells for the first time at a beginner pace, should I adjust my diet to add more calories or protein? Currently following myfitnesspal to keep track of calories/nutrients

Also, any suggestions for low-fat meals that are filling/high satiety?

>>40009949
Read the sticky you cunt

>>40009949
Sweet potatoes, jasmine rice, black beans, mix in your favorite produce. peanut butter and honeycrisp apples are also amazing for curing hunger pains.

Any tips for counting calories when eating out at a restaurant/cafeteria? Can you trust the calorie labels on the food?

I never know what the calories are and it fucks up my cut.

File: IMG_1688.jpg (2MB, 4000x3000px) Image search: [Google]

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How did I do?

Two more pics: Nutrition and Ingredients

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>>40010244

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>>40010260

>>40010244
>>40010260

too much sugar. 26g of protein is too low for 60g of powder.

is running in place a waste of time? i workout at home and its raining and freezing outside

>>39995951
Are hang cleans done on a push or pull day?

what is the cheapest way to get an approximation of my body fat %?