qtddtot

>>40170820
Yes. It isn't hit "directly" tho. For glutes, do bulgarian split squats, goodmornings, very wide lunges and/or hip thrusts (!)

File: push pull split.png (14KB, 223x609px)

14KB, 223x609px

>>40170820

Please rate the routine in pic related. Meant to be done twice a week.

is 5x5 a meme for strength or will it actually build muscle faster than 8-12 reps?

>>40170933
For strength, it's definitely not a meme, especially if it's done in a LP program.

I'm lifting and doing cardio later today. Is it okay to stretch between them?

>>40171237
???
Of course it is...

>>40171260
I know it's a dumb question but I usually don't do them on the same day.

File: 20170127_152927.jpg (3MB, 2121x3771px) Image search: [Google]

3MB, 2121x3771px

Can I get a BF estimate?, I tried online calculators with the US Navy formula and I don't think I'm 14-15%.

I'm 6'2" and 176

If I take big whiffs of my sister in laws dirty panties before a workout will it increase my test levels?

>>40171411
Probably

>>40171405
18%-20%

Best Excercises for Abs?

>>40170911
Retarded/10

>>40171559
Why?

I redistributed the leg days of a PPL into the PP days...

Added alternating bicep curls to my SS routine. Are my forearms supposed to be this tight? It feels like they got worked more than my biceps

So I hit my shoulders pretty hard yesterday, and they were a little too sore to complete my swimming session today. Should I still do my yoga today since my routine has some pretty solid shoulder stretches?

i'm eating ~3200 calories a day, but having diarrhea quite a bit and not gaining weight. would a digestive enzyme help? Never had gut problems before.

should my lower back hurt from deadlifts?

I'm not very flexible at all. When I squat to depth, I always exhibit a "butt wink."

Is this dangerous? What can I do to fix this issue?

>>40171735
Happens; try diffrent Curls and squeze your bicep more.
maybe Hammer Curls

>>40171820
No, maybe sore but not hurt.
descompres and form check

>>40171803
Could help. Maybe more fermented foods.
Do you drink much alcohol?
Also get out the sweetners.

>>40171747
Yes, do it.
movements helps with doms.
also warm-cold showers and sleep

>>40172123
Excessiv Butt wink is bad, but a little bit ok.
try Limber 11 to get more mobile

What does my bodyweight to lift ratio have to be for OHP, bench, squat and DL before I can consider myself strong?

>>40171735
Happened to me when I started, more than likely just a sign you're working your grip strength.

File: elf.jpg (101KB, 500x692px) Image search: [Google]

101KB, 500x692px

is it better to masturbate pre workout or post?

I normally don't have privacy post workout so its a lot more inconvenient but is masturbating before a workout bad?

>>40170911
I think you're overtraining but wasting time with two many rest days. I'm no professional but I think splitting that into two upper body and two lower body days per week would make it more efficient.

>>40172356
I tend to be more aggressive if I go awhile without jerking off which can help on PR days but otherwise it's pretty negligible.

>>40171487
Planks, ab wheel, weighted incline situps

>>40171411
Did for me

>>40172356
do you honestly think you do just as well if you fap before it?

>>40172286
Deadlift 2-2,5 x BW
OHP 1xBW

Bench+ Squat according to bodytyp etc.

Are lateral raises better for hypertrophy at 8 or 15 reps?

>>40172155
Eating clean, no added sugar in anything or artificial sweetners, no alcohol.

How quickly am I supposed to rep a set of 5 deadlifts? I feel like you're supposed to do them quickly but I can't catch my breath between them.

>>40170820

sumo squat for glutes

Can anyone recommend me a good heavy conditioning routine that doesn't require much equipment? Also no exploding knees thx

>>40172776
Do the valsalva maneuver and take a few breaths in between each rep. Google the term

In terms of nutrition, the sticky says that I should consumer roughly 2500 calories per day. I weigh 165 and am 5'11.

The starting strength revised link in the sticky then says you need to eat 3000-3500 calories per day. That is quite a difference, upwards of 1000 calories.

I already have a little too much pudge around my middle, so I don't want to over do it.

>>4072658
Macros and fibre?
Chewing/eating speed?

>>40172922
Look for breathing ladders with burpes or Kettlebell Swings

also interval training.
(10× 30sec go 2:30rest with something hard; hill sprints f.e )

>>40172974
Proteinshake+calories around workout.
less fat, still muscle building

Does anyone drink beer every night while lifting. I mean I know it's robbing me but I love beer. I make sure it fits my calorie limit but fuck how bad is it?

If you're stalling on your lifts but still gaining weight, is that mostly going to be just fat? Should I stop bulking?

>>40172974
It varies heavily person to person, look up a TDEE calculator

>>40173096
Alcohol dehydrates you, fucking up your recovery. It's hard to measure, but it will make you progress slower than you would otherwise both in strength and aesthetics. Excessive water drinking and maybe a multivitamin a day would help compensate.

>>40172356
White girls ruin everything holy fuck

>>40173469
It's only like 1 beer a day some days none. I'm fine with slower I got all life. Gonna peep some multis though

Is it weird tht my deadlift is so far ahead od my bench?
DL:365
Bench: 185x5

I alternate between
Squat 5x5/Bench 10x5/DL 5x5
and
Squat 5x5/OHP 10x5/Clean 5x5/DL 1x5
and i run on every rest day

How retarded am i and what should i change? I just started, my lifts are horribly low.
They're going up though now that i'm forcefeeding myself whey and oats.
Should i add stuff like pull ups? Curls? Dips? In what order?
Oh and my lower back seems to be sore/hurting all the time and its hindering my runs. I'm hoping it will go away when i get used to it.
The reason why i DL on both A and B is because i want faster progress.
My goal isn't strength, its aesthetics. And since i'm i'm naturally lean at 60kg at 5'9'' all i basically need is gain weight and lift heavy right?
And i don't use an oly bar, i use a regular. The weights still spin if i don't screw the thing all the way so i think its fine.

>>40173942

Not really. Lotta people deadlift close to double their bench if they train the two equally.

Does depend a lot on bodyweight and proportions though.

DO I LIFT WHEN I'M TIRED YEA OR NAY

I was absolutely wasted after today and didn't get to the gym until 8. I had enough energy to halfass my 5 mile warmup and like two sets of dumbell presses and I quit. should I have forced myself through a whole routine? I felt like i wanted to crawl in and out of the gym on my hands and knees.

File: 1484225816703.png (71KB, 261x192px) Image search: [Google]

71KB, 261x192px

>start ss
>big nig questions why I did my 3 exercises and finished in 12 min

why you big meany niggy

this is embarassing

>>40171237
Lmao yeah, but try to do cardio first, better for muscle fatigue and gains.

>>40174080

Is he big? Is he friendly?

tell him you're on a program and this is today's lifts. If he wants to chat about it, get his opinion on your shit and what he does, because if he is big, he is winning, and you are not, and you should value his free input as a gym bro

File: uw0t.jpg (220KB, 1920x1114px) Image search: [Google]

220KB, 1920x1114px

All my numbers are still low but according to symmetric strength I'm at intermediate?
Should I move onto an intermediate program? I've been having trouble linearly progressing.

Can duck feet posture be correct due to the femur being rotated

File: 1482595303562.jpg (13KB, 300x360px) Image search: [Google]

13KB, 300x360px

>>40174196
he said I should workout more, but i get doms from 3 exercises so why even

Can my rotated femur correct my duck walk

>>40170820
People tell me I have broad shoulders, but what the fuck does broad shoulders even mean

>>40174388
DOMS isn't helped by working out less, it's actually helped by working out more.

Adaptation is how DOMS becomes less of an issue but that can only happen if you are hitting those muscles with the right amount of rest in between. If you are a n00b then you should be working different muscle groups at least twice a week. Your body can easily recover from your workouts and you'll make gains quickly.

File: 1485202052075.webm (2MB, 640x640px) Image search: [Google]

2MB, 640x640px

Who is this? I have another

File: 1485569921472.webm (2MB, 640x360px) Image search: [Google]

2MB, 640x360px

>>40174503

Is juicing a meme? Not in the sense of meal replacement, but as in getting in your veggel needs. Is it just more efficient than eating the vegges and fruits?

Can someone suggest a routine with these constraints?
Strength level- 15 push-ups 2 pullups
Equipment available
Gym at college - squat rack, bench, ~140 kg

Home- two adjustable dumbbells going up to 20 kg each, pullups bar, black wodfitters resistance band, exercise ball, bike.

I prefer working out at home if that makes a difference.

>>40174591
yes, juicing is actually less healthy than just eating cooked or raw veggies.

>>40174390
Ask a physiotherapist not a Taiwanese swan rearing board.
>>40174243
Stick to lp as much as you can but if it's really demotivating you, mix it up

It's been a 6 month period where I progressively am able to lift more, but my weight and overall looks stay the same. Is the period after noob gains this tough?

>>40171405
big nips%

>>40174724

It can be. Recomping is generaly a slow process, which is why most people would rather do bulking and cutting cycles.

Is 2% skimmed milk bad? What should i get instead

>>40174732

And when it comes to bulking and cutting, it really is as simple as counting calories for a few months right? The workouts themselves don't change?

>>40174750

Generally they do change a bit. If you're gaining weight, you've got better recovery ability (usually) so you push up the workload to make sure you're getting the most out of things. When you're losing weight, your recovery is compromised so the workload has to go down a bit to compensate. The exact amount depends on what you can tolerate - in both cases you want to be working kind of at the edge of what you can recover from.

>>40174014

HELLO STIL TIRED U GUISE

>>40170820
My middle back hurts
How fix?
it hurts when i lay down on the bench but only right before i get into the right position, like right when my head touches the bench and my back is still up. It also hurts when I run, and hurts at random times when I use those muscles or that bone or whatever.

I've done all the back-cracking things ive seen online and cracked basically everything above and below where the pain is but not in the right place.

It feels tense when I hang from a bar, but it doesn't crack. feels like it will crack soon when I'm hanging from a bar, so what can i do while hanging to help it crack?

>>40174769

Well now I know what to do for the next three-ish months. Thanks.

>>40174792
Someone pls answer I can't do 3/4 compound lifts because of it and can't do a few of my other lifts because they put pressure on it (front plate raises fucking murder it)

>>40174749
Whole milk is better, 2% isn't necessarily bad but it's missing some vitamins and junk.

>>40174855
stop fucking with it. Rest. Take a week off.

When are you suppose to wear a belt for deadlifts? I'm at 4plate and still only use straps. I'm not hitching or grinding but I don't know when I should get a belt.

>>40174910

Whenever you feel like it. A belt can be useful but its never required.

on a cut

it's late but I'm craving food at my limit. Should I have coffee? I'm worried I'll be too jittery.

>>40173303
please respond

File: IMAG0097.jpg (1MB, 3264x1836px) Image search: [Google]

1MB, 3264x1836px

I want to start working out. How long would it take to get out of skelly mode?

Age: 19
Height: 5'8"
Weight: 135 lbs

>>40174992
Not that long if you eat enough

Is it true weight gets harder to drop the lower you get. Started at 320 and now at 260. It's been easy so far I just aim for 175g protein and 1800-2100 calories per day.

Will it be this ez the whole time?

>>40174381
Hellloooooooo

>>40174390
I did the dumb broad said "maybe you're born like that I don't know." >>40174722

ive been cutting for a week now my biceps look smaller and flater, help me

File: tmp_19770-Yoga-Session606302236.jpg (241KB, 2000x1000px) Image search: [Google]

241KB, 2000x1000px

How acceptable/common is farting during a yoga class?

I've been doing yoga at home and between the protein intake and the poses, I fart at least 3 times during a session. I'd like to take classes at some point, but not if I turn the studio into a toxic air quality zone

>>40175224
BRRRRRRAAAAPPPPPPPPPPPP

>>40175202
are you on keto? it's because (in the absolute most basic way to put it) carbs fill up muscles and without carbs, muscles don't fill up.

It might be that you lost water weight in your fat, it's a good thing to lose water weight as long as you still drink a good amount of water

>>40175228
not keto, about 150-200g of carbs a day but my training is really high volume, maybe that depletes those glycogen stores?

>>40175083
you're obese so your body gets plenty of food and is able to cannibalize fat, ez pz. Once you get closer to 200 you're going to notice that it's not going as fast as it used to. Getting into the 180 range it will be noticeably more difficult simply due to the fact that your body expends less calories, yet you need the same amount as before to function.

You'll still be able to lose it, you just have to be patient.

>>40175224
>be me
>in gym
>ask guy who i saw using decline bench earlier if hes still using it
>he says no, hes on the hyperextension thing next to it
>go to do decline twists with a plate
>on second rep I let out a huge fart
>he's in the up position of the hyperextension
>fart is basically going directly onto his face
>had drank a bunch of whey that morning and the day before
>tfw protein farted right in some poor old man's face

I'm pretty new to lifting. Just started lifting constantly for about 3 weeks. I'm going more for aestethics than strength but both are great. I have the time to lift 5 days a week (currently doing P,P,off,P,P,L,off

would it be better to rest more and lift only 4 or 3 days a week instead? is 5 days a week for a novice overtraining

>>40170820
The inferior portion of your glute max activates with extension

the superior portion and glute medius work with increasing degrees of external rotation

File: 1477526436608s.jpg (3KB, 125x125px) Image search: [Google]

3KB, 125x125px

>>40170933
yes

>>40175375
when you're a novice it might be excessive, but only if you're training the same muscles within 2-3 days. If you're not getting tired and making progress, keep doing it.

File: 1424233837511.png (145KB, 274x256px) Image search: [Google]

145KB, 274x256px

>>40175393
>125x125

>>40172123
solve the problem alluded in your first statement

hamstrings mainly, but dont ignore everything else ffs

your hamstrings lengthen as you go into the squat

if they can no lengthen enough, your hips then change position so they dont rip in half, I.e. butt wink

File: repranges2.png (69KB, 920x632px) Image search: [Google]

69KB, 920x632px

>>40175409
sorry

>>40175375
4 max

recovery is half the battle

does training 6 times a week for 1 hour - 1 hour 30 count in my TDEE calculator? the value are very different and it might explain why I felt tired at 1700 calories

>>40175456

So you think I should try push,pull,off,push,legs,off ,off and rotate them per week?

>>40175228
and why is this only happenning to my arms? my chest is bigger than when I started. could this be all into my head?ive always been self conscious about how I look ever since I lost 100lbs.

>>40175464
only if you're bulking. If you're cutting it shouldn't matter too much.

>>40175426
how did the group the rested 3 mins not have higher strength gains than the ones that rested 30 secs

>>40175426
>80-100 reps
what the fuck

>>40173303
Its fat, do you ever deload?

>>40175495
Your chest is probably dwarfing your arms.
Think about it like this:

A big natty lifter might have pretty huge arms.
Now think about the same arms on Arnold.
If Arnold had those arms, they'd look a LOT smaller, even if they were the same size, just because everything else around it is bigger.

You're fine bub just keep working your arms and make sure you work your lateral delts because those will make your arms look bigger too

When's a good time to go to an intermediate strength program? Or, alternatively, what would be considered an intermediate lifter?

>>40174965
Brush your teeth.

>>40175544
hmm I see my chest does look bigger since my ribcage is also huge. thanks

4x8 with 15kg dumbbells shoulder press. What can I OHP?

>>40175647
there's a pretty good calculation I made for deciding this since i used to do 5x5 with dumbell shoulder press and wanted to know

first, convert your kg to lbs, it only works with lbs.
secondly, you need to figure out the length between the insides of the two dumbells (has to be inches) when you're doing the shoulder presses. have someone measure it for you.
Add the two lbs values you got together, divide by 3
Now multiply that by the distance between the dumbells
Divide by your height in inches
The final step is to get a spot and figure out your actual ohp because this shit cant just be calculated moron.

>>40175716
Sorry can you be more specific? Where do you measure from on the dumbbells?

File: 1350718482192.png (388KB, 610x501px) Image search: [Google]

388KB, 610x501px

my dad is convinced he's burning 400-600 calories per bike ride he takes and I think he's vastly overestimating the calories he burns. All the info I find is contradictory as far as calorie burning estimators go.

Today him and my Mom went on a hike for a few hours and claimed they burned 1700 calories and ate an ice cream sandwhich to celebrate. I called bullshit and I think there's no fucking way a couple hours of hiking burned that many calories, hell, running is only like 300-400 per hour and they're not moving that fast.

Does anyone have science-backed realistic estimates of these exercises? I'm not trying to criticize them exercising (they need it) but he always uses this as an excuse to have another snack or make a poor diet choice to "eat back" the calories. I just want them to eat healthy and they seem to not want to believe me without proof.

Do I need to do deadlifts?

>>40175834
No, but good excercise.

File: open-uri20120721-26304-z1wwfu.jpg (21KB, 400x320px) Image search: [Google]

21KB, 400x320px

Raising my arms is a struggle. When I touch my chest all I feel is bone. I've never lifted anything heavy in my life and my muscles are almost non-existent, how do I approach weightlifting as a beginner?

>>40176002

By reading the fucking sticky

>>40170820
yes

I get extreme glutes DOMS when I do heavy high volume deadlifts

i dont even get that shit from squats

>>40176002
p r o t e i n
r
o
t
e
i
n

eat a lot of calories and a lot of protein. do pushups and sit ups and pullups if you can. Once you can do 50+ pushups in 60 seconds then is a good time to start lifting

>>40175818

what is google

>>40176016
I did but I can't lift beginner weights. I'm a fucking skeleton man.

>>40176039

Then lift the bar. Then lift with lower weights, then lift with bodyweight.

Not rocket science here.

>>40176031
why do you think I asked, chucklefuck?

The results aren't exactly easy to find in a mountain of contradictory claims.

How important is bar speed when it comes to working sets? Like if the last rep or two are slower, is that a signal that I'm working too heavy?

>>40176076

http://www.runnersworld.com/tools/calories-burned-calculator

>first result

kys, looking at your parents I know where you got your lazy attitude from

>>40176095
>ask for biking and hiking
>gives a calculator for running
>calls me lazy

and even if this was correct, how do I know this is accurate?

>>40176085
If you can't complete two sets, it's a sign you're working too heavy. If you struggle on the final set, it means you're working your limit.

Is there a way to try on lifting shoes before buying them? I want to get a lair but I'm not fond of buying shoes online.

>>40176113
Well for example, when I bench the first set usually is fine and consistent, the last rep of the second set gets slower, and the last 2-3 reps (depending on if I can complete the set) of the third set get progressively slower. Is that just the limit, or is it too heavy?

>>40176102

Holy fuck.

Heres what you do. You calculate your maintenance (if your parents believe that).

Join them on every bike trip/hike they go and eat EXACTLY (HIKE/BIKE+maintenance) calories a day.

After a few months/weeks you'll gain weight.
You show your parents the weight you gained. (at this point they will claim the scale is broken)

TLDR: shoot your parents, shoot yourself.

>>40176142
as long as you're completing them with proper form, it should be fine.

>>40176085
Bar speed will decrease if you're doing heavy weight or getting fatigued. What's important is trying to get maximum speed anyhow.

>>40176145
Christ dude, do you think I'm their keeper or something? I'm not going to join them on every hike or bike ride, I've got a goddamn job and my own schedule.

All I asked for an accurate exercise estimator.(IE, backed by studies).Thanks for nothing retard.

>>40176156

......................
>you ask them do you think running is an overestimation of the calories burned compared to hiking/biking

>they will say yes

Then you fill in the info in that ACCURATE calculator and it will give calories burned lower than to even what they are claiming.

>tfw

Do you know nothing about making a point?


This is what your retard ass would do:

AYY here's hike calculator who says ur wrong
>ur calc is wrong
sorry mommy ;_;

>>40170933
it's not that simple.
3x8-12 will build more muscle than 3-5x5 for a while. but 3-5x5 linear progression for 9 months then 3x8-12 for 9 months will build much more muscle than 3x8-12 for 18 months.

lots of people are going to tell you that "strength base is a meme" and it is, but so is "woman are all whores" and we all know that's true.

>>40176177
HOW DO I KNOW THE FUCKING CALCULATOR IS ACCURATE

JESUS CHRIST THAT'S ALL I WANT TO KNOW THERE'S A MILLION FUCKING CALCULATORS THAT ALL CLAIM DIFFERENT RESULTS

How important is it to shower after a work out? I typically go to thew gym around midnight and when I get back I can't turn on the shower when I get home. I've decided if I have to I will shower at the gym if necessary

>>40176216
it's literally just for smell. It's not required.

>>40176199

You don't.
I'm sorry we don't live in a perfect world where all biologic processes are basic calculus math.

File: progress.jpg (445KB, 2864x792px) Image search: [Google]

445KB, 2864x792px

>>40170820
I got told I should continue cutting but I'm feeling like I look pretty skelly DYEL. Any second opinions? (I care about aesthetics)

>>40176231

You should start doing decline bench press if you care about aesthetics :^)

>>40176225
Well thanks I guess, that's literally all I wanted to know.

In that case my parents will keep using the dumb calculator because they refuse to listen to me on this. Hell I can't even convince them just to keep the "1800 calories" they burned instead of eating shit like ice cream afterwards.

>>40176231

Looking good. I say you can go either way and look good. Routine/diet?

>>40176244

Or you just ask them why they aren't losing weight.

>>40176246
Lost a bunch of weight doing keto and bodyweight excercises for about 2 months.
Then moved into a less strict diet and some split that the trainer at the gym put up for me for about 3 months.
Have since done PPL (although it took about a month to get used to 6 days /week) while keeping carbs low (100g /day, not counting beer which is kind of a must for my social life).
Mid-Frebruary I'm starting classes while also working full time so I'll be moving to something way less intensive and I'm trying routines right now

>>40176249
They ignore me. There's not exactly a lot I can do, which is why I was hoping to find an accurate calculator.

>22 yo virgin
>3 months since started going to the gym
>started taking a lot more care of myself : haircut, face, gym clothes
>Doing pec flies on the machine
>Group of 3 people visiting the gym standing not far from me
>Finish my set, stand up fast, notice that girl from the group was watching me
>They're leaving, she gives me one last look
>Am I gonna make it brehs?

I'm still DYEL tier but I mean, that kinda thing gives me hope for the future

>>40176314
>>Doing pec flies on the machine
>Am I gonna make it brehs?

nope

I've been on keto for about a month now
getting crazy weight loss

but I swear over the last week I've lost probably half a pint of blood total from nosebleeds, I get them daily

is this something to do with keto or am I just fucked up

can doing cardio/leg press temporarily raise your LDL and lower your HDL?had a blood test and it was no bueno. i also binged on cookies for two weeks so that probably plays into it.

>>40176352
some googling suggests a potassium deficiency. Buy a supplement and see if it helps.

>>40176380
Nah, if that's the case I'll just eat my weight in spinach

thanks for the info though

>>40176387
even a multivitamin could help.

I mean shit dude it's only like 5 bucks for a bottle of the shit.

https://www.amazon.com/Foods-Potassium-Citrate-Capsules-180-Count/dp/B001AWWC1W/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1485588090&sr=1-4&keywords=potassium&th=1

>>40176231
>that body
jesus fucking christ dude do a pull down

also work lower chest

I'm a newbie who after 3-4 months of lifting managed to get 0.75/1.5/2.5/2.5 lifts thanks to SL5

Isit a good idea to begin PHAT?
I've tried doing excercises with 8-12 reps and I get friggin tired. I thought SL5 had made me strong.
Should I start training with lower weights or less reps?

>>40170820
Can you actually fuck up your bulk?
Let's assume my diet is clean and on point, but my training is bit off (bit not completly fucked) and i get my rest. Is it possible that i would only gain fat?

Ignoring nutrients/macro for a second; if you need an extra thousand calories is it okay to eat something like cookies over something like oats?

If you're just talking straight up calories it doesnt matter the actual source does it?

Does anyone else feel like they just got "lucky" when they break a plateau?
I'm scared of not being able to increase the weight next workout.

>>40173452
>>40172974
>>40175464
>>40176102
>>40176199


>>40176225
>>40176225

So you got me intrested on the topic and I started researching and basically here are my thoughts on TDEE calculation

>>40177569

>>40172467
>OHP 1xBW

OHP 1xBW? WTF???

>>40177402

yes, mainly by overeating

"clean bulking" is (kind of) a misnomer; either you're at a caloric surplus or you aren't. While what kind of foods you eat can and do make a difference in how you feel and perform, cals are still king

Undertraining can be an issue, but you can get away with a shit sesh here and there as long you are consistent day in day out.

>>40177440
IIFYM is a huge meme
I found out the hard way

Recovering fat fuck here, down 120lbs, like 60 more to go before I'm at goal weight. Started jogging recently because my cardiovascular health was shit. I'm aiming for 3ish miles 3x per week. Is that enough to be worth while? I plan to do Monday, Wednesday, Thursday since I work fucked up days.

Also how long before I notice improvements? I've been doing this 2 weeks now and still feel like I'm a out to die

>>40177631
Thanks, but i didn't mean excessive fat gain by overeating. I meant that besides getting fat, there would be no strength gain. I'm in my first week of bulking and i see no results, but on scale ( it fluctuates though so it maybe nothing), and got bit of belly fat. But no strength. My question is, will strength come in time? I basically do SS with bit more volume (i dont mean 100 isolations, but like, 4 sets of pullups instead of 3 and backoff sets with lower weight on squats and presses)

I've been following a strict diet (yes, to the calorie) and was losing weight rappidy but in the first week of lifting I gaine back just over 4lbs.

is it normal to gain that much that quickly when beginning to lift?

>>40177711

you won't see significant strength gains in the first week of doing anything on a bulk, unless you are an absolute novice or get sik CNS gains from lifting higher percentages of max. Gains take time, anon. Given another month and reassess.

>>40177745
Thanks man. I was fatass and i know nothing but cutting and hunger. Im not a complete novice i started "lifting" 1,5 year ago and lifting 1 year ago. Im 175cm/65kg and my 5RM are 56kg/72/115/147. Considering my weight i just didn't know if i was still a novice or intermediate. I figured i would still try to make gains on SS but this time on bulk and just wanted to know if i fucked up.

>>40175224
BRRRRAAAAAAAAPPPPPPPPP mhhhhhmmmmm another plea-BBBBBBRRRRRRAAAAAAAPPPPPP ohhh yeeeees

File: pepe_ayy.jpg (28KB, 500x319px) Image search: [Google]

28KB, 500x319px

>>40177776

not fuckin up at all, bby boy. Former fat fuck here myself, and a little extra volume will do you a world of good, trust me.

>Hard Mode: 1x20 widowmaker squat set once a week

>Nightmare Mode: 8x8 clean and press w/ 60 second rest in between sets, twice a week

the pain is so sharp but the gains are so sweet

I'll be hitting the gym on Monday after almost 1 month of not going (hurt my lower back at first, now it feels a little better, then I caught an annoying fucking cold and it's still not gone). What can I expect when I go back? Will my lifts be significantly lower?

My pr's before taking this much time off were:

32.5kg ohp
47.5kg bench
80kg squat
105kg deadlift

Anybody else had to take time off? If so, what were your experiences?

Would it be the same to take 10k IU of Vitamin D every second day vs taking 5k IU every day?
I live in northern europe so there's not much soon mid autumn-to early/mid spring and I'm not a person to stay outside much besides summer anyways but I still don't wanna go full retard with it cause it seems there's some controversy towards "the upper limit" of 10k IU of D3 or whatever.

What do you guys think of having one maintenance-calories day while cutting?

So if my calories for cutting are 2000 per day and I eat 1900 six days a week, then on the last eat 2600, it isn't different from eating 2000 every day right? Since at the end it averages out. I just find that 100 more calories are easy to subtract and having a higher calorie day is pretty cool when cutting.

Is it normal for someone new to lifting to not feel anything in bench exercises in the chest? My shoulders give way before I feel my chest. Only exception is flyes which I can feel.

I dont know if this is poor form or normal for a newb.

>>40178043
It's usually because your chest is extremely underdeveloped as a novice, give it a few weeks, with consistent benching you should start feeling it contract and burn afterwards. (Your shoulders are probably stronger than your chest at this point too, so they're doing most of the work.)

>>40177708
The awful/great thing about running is that it always feels like your going to die because you push yourself a little harder each time.

Just roll with it, doing it 3 times a week is good too.

>>40178072
Alright thanks anon, im hitting it twice a week so hopefully in a month or so I start feeling some improvements

How often should I weight myself when cutting, as to accurately monitor progress while also not going crazy from fluctuating weight patterns?

>>40178124
Every couple of days, at the same time. Put it on excel and plot it over months to see how your weight changed.

I prefer early morning before eating

>>40178124
Once a week after you've emptied your bowels/bladder first thing in the morning.

what if I ate today 3000 calories and tomorrow 1000? Today I trained and tomorrow is a rest day, I am supposed to be cutting at 2000 calories would it make a difference at all? I can fit in the protein needs tomorrow only in those calories

>>40171405
You could be 14-15%, with not much muscle. At 6'2 176 wouldnt be surprised

>>40175501
Dumb as fuck
>>40175464
Yes it counts. Just don't trust how high the calculators will go. Bump your cals up to 2000 see if your less tired

File: 1482539710661.jpg (57KB, 480x608px) Image search: [Google]

57KB, 480x608px

Why do I often have a headache and feel lethargic? sometimes have this weird feeling in im chest, it's the same feeling I get when i'm really nervous/ think something bad is gonna happen

Always waking up with a mild sore throat and runny nose,

Is it dehydration? I've only been drinking 500ml-1.5l water the past few months.

Or is it AIDS? i'm a virgin

>>40178342
Dehydration definetely causes headaches. You're not drinking enough

File: thicc.png (355KB, 480x608px)

355KB, 480x608px

>>40178342

1. You're not drinking enough water, aim for 2 litres MINIMUM per day.

2. You might be deficient in magnesium, look up the symptoms of magnesium deficiency and chances are you have a lot of them judging by your lethargy and headaches, being deficient can also give you anxiety issues.

3.

>Always waking up with a mild sore throat and runny nose

Are you getting any antioxidants in your diet? If not, start supplementing vitamin c, get at least a gram a day for a few months.

i've injured my lowerback and a hamstring from deadlift, i want to rest the but i don't want to do nothing for a week, can i benchpress and overhead press instead or should i just skip a week

>>40178373
I got a random blood test a while a go to test for diabetes (no i'm not fat).

I was deficient in Vitamin D and Iron. I take a Vitamin D supplement, I was also taking this Iron supplement too but I kept getting bad head aches from it. I'm still taking D but I might start taking the Iron again.

>antioxidents
Like fruits and berries?

none, guess that's something to work on along with the water intake. My diet is mostly brown bread, white cob, chicken and pizza, My bulk finished so i'm cutting the pizza and white cobs out

Does Incline bench necesarry for a well developed pec or does flat bench and ohp enough ?

>>40176002
Start with no weights. I'm the same as you when I first started lifting which is 3 weeks ago.

Now, I can OHP and Bench Press at 45 and 50lbs respectively.

is a 5x5, 3x3, 2x2, 1x1 to much for squats? ive been doing that about two weeks now (made great gains) but im afraid ill fuck myself somehow i do this twice a week and add 10 lbs every session to each set

Former fatties, do you feel more cold since you start losing weight?
Do you feel warmer since you built some muscle?

>>40178498
Probs the Vit D deficiency. Unfortunately it takes several months to a year to feel any sort of difference from the supplementation.

>>40178897
Not formerly fat but after putting on a decent amount of muscle (6' 212lbs) I'm hot all the fucking time. I leave my window open all winter and sometimes still wake up hot.

What is the fastest legal way to lose weight with zero regards for muscle or health?

>>40179001
DNP + IF

>>40179001
HIIT with a 1kcal diet.

>>40179001
amputation

How much fat can I realistically lose in 4 weeks

>>40179073
Doctors HATE him

Theoretically, which diet would be better for strength gains?
>Eating whatever the fuck you want, being at around a 1000 kcal surplus, but with about 100g protons a day
>A ~200 kcal deficit with all the protons you need

>>40173944
Somebody just call me retarded already. Don't ignore me.

My dad had to go to the hospital last night and I overheard him saying he felt kind of warm and not completely out of breath but most likely harder to breathe than normal. My mum text me at 5am to let me know he's ok and just needed another ECG, but I'm still worried over him.
He's in his 50s and pretty much drinks 6-8 cups of instant coffee a day. Any way I can help him, anons?

>>40179001
Killing yourself

>>40178010
bump

>>40179094
Why not just do SL or SS? Your routine is like a bastardized version of either of those, so why not just pick the one that actual strength coaches made? Here's what you do. Start SL or SS, do your compounds and after do Chin ups and Dips. Then go home. Add weight for awhile and then move onto an intermediate program.

>>40179095
Ask him to do cardio with you.

>>40179091
Both of those sound retarded. Eat 250-500 above TDEE and get all your protein no matter what.

>>40179121
The only difference between my routine and SS is the number of sets and reps, and doing DL on both A and B.
DL is the only exercise i actually feel my abs working, that's why i do it so often.
Chin ups and Dips on both A and B?

>>40179288
I did weighted chin ups and non weighted dips one one day and reversed that the next day.

>>40179288
Both SL and SS have a pretty large slab of info on why they have DL the way it is

Also 10x5 isn't going to increase muscle gain, but will instead take away from strength gains

You already do something like 3 warmup sets, with that, 5x5 is a lot combined.

Should you actually start with the bar in SL? Switching from being 145x5 Squat SS

what are some of the alleged health benefits of aspirin?

Hoe should I change my Macros when bulking?

Soreness

Are you supposed to feel sore after a workout? Or does it mean you're not doing much?

The first day I did a workout, I did it kinda wrong and used a higher weight set than I was supposed to. As a result my form was bad, but it was a real workout and I felt sore the days after.
When I did the next two days, I corrected the weight to something that I can do the form correctly in, but now I'm not feeling it much anymore.

So I'm skelly mode and my ribcage is showing. Which muscles do I have to develop to change that?

>>40179982
pecs and oblique

File: image.jpg (198KB, 728x1098px) Image search: [Google]

198KB, 728x1098px

>>40170820

Rate my routine /fit/:

- Saturday -

Lat Pulldown 3x5
Overhead Press 3x5
Deadlift 1x5

- Wednesday -

Lat Pulldown 3x5
Weighted Push-ups 3x5
Deadlifts 1x5

All lifts increase by 2.5 lbs a session.

Is ever day tricep day?

>>40179129
I thought of asking him but he's just too worried at the moment... The ecg was unusual so we'll just have to wait and see

Whenever I get hungry I get extremely irritable, tired, and can hardly concentrate or think. This sometimes drives me to eat a lot of food since I just don't want to be in a situation where I get hungry and fuck something important up. How do I stop this?

File: 1485535683174.jpg (71KB, 326x326px) Image search: [Google]

71KB, 326x326px

So I'm in the process of losing a bunch of weight (11 lbs in) and I feel like my strength is slipping. All that I have really been doing is cardio stuff. I've got a 35 lb kettlebell sitting in my apartment and I was wondering if I could throw that thing around to hang on to some of my strength until I reach my goal of 40 lbs lost

is 1kg per week a good amount of mass to be putting on?

Just started lifting,

>>40181183
Seems a lot

>>40181220
I've been eating a lot.

Some of that weight might be food and poo though.

>>40181242
You want to be gaining maybe half a kilo at-most. If you're measuring at a time where your weight varies (IE, not first thing in the morning after you poo but before you eat anything) then you're measuring yourself incorrectly.

Is 3 times a week good enough? Monday Wednesday Friday?

I feel guilty over the weekend.

I could do a few curls for the girls/chin ups.

does fapping after gym ruin gains??

>>40181338
Depends on what your fitness goals are, if you want to get big you can't go 3 times a week it's not enough.

The best I have found working for me is 3x, but if you don't have time you should at least add a 4th day, stressing the lagging groups.

File: f10vuhk2niix.jpg (92KB, 1080x1080px) Image search: [Google]

92KB, 1080x1080px

Right now I'm lifting 3 days a week for 1,5 hours each. I'm doing a Push/Pull split.

I want to start going 4 days a week, should I change anything?

What should my macronutrient ratios be for maximum strength gains?

Why do i salivate so much while on a cut? What can i do to make it stop?

>>40181746
Two upper body days, two lower body days

>>40181747
The ideal is 30/35/35 (carbs, fat, protein) but in actuality it comes down to getting your protein in (0.8g per pound) and splitting the rest among carbs and fat.

Post a body building routine for a tall skinny dude

How nice is keto once you're over the carb withdrawls?

>>40181783
thanks

>>40181775
Likely because you're hungry and/or thinking about food. Drink some coffee or an appetite suppressant and see if that helps

>>40181637
no

>>40181163
The first thing you need to know is that it's impossible to maintain strength on a cut unless you have no gains to begin with. 40 lbs is going to cut out a lot of your strength. Of fucking course lifting will help minimize that but you also need to make sure your protein intake is high enough.

>>40180127
As long as you're not overtraining them.

>>40180822
If you're a fatfuck, drink a shitload of water and just deal with it for a few weeks. It's entirely possible you have a form of food addiction so your brain has linked a chemical pleasure with snacking or eating. Like any addiction it goes away with time. But you gotta do it.

If you're just cutting from a healthy weight, coffee and tea, something with caffeine helps suppress appetite.

>>40181723
ok how about 1 on, 1 off, 1 on, 1 off etc.?

>>40181824
Everyone seems to agree that the weight loss is very fast but the result means that getting tired in the day and some vitamin deficiencies are very likely.

It's faster than a normal cut, but I think it's not worth the tradeoff.

>>40181814
read the sticky

Will push-ups and chin ups everyday hinder my progress at the gym?

Do OTC sleep aids impact recovery? I generally take something like 2-3 times a week to help make sure I get 8-9 hours of sleep. Will that impact overall recovery since some can impact REM sleep?

>>40182302
Sleeping pills are horrible for you. It's one of those things where the more you take them, the more reliant you are on them. Like laxatives. Okay when taken once in a while, but 2-3 times a week consistently is pushing it.

I've been stuck at 5x5 squat 1pl8 for like a month. It's starting to hurt my right knee (previously injured) and I can't seem to raise weight from here. My form is also very good so I don't know why it's hurting. Wat do?

File: C3E30580-7386-4F5E-B66F-6D235E86C7BD-550-0000005A8620B1C2_tmp.jpg (82KB, 580x800px) Image search: [Google]

82KB, 580x800px

Is protien for post-workout only or can I drink it the next day if I'm feeling sore?

>>40183451
deload
eat more

>>40183480
How much do i deload to?

>>40183451
if your knee is hurting (pain) then let it heal. If you keep putting pressure on it its only going to slowly get worse. Then deload and focus on your form.

>>40183464
It's just protein. Drinking it within like a 6-hour radius (or something like that, it's a very loosely defined window) will help immensely with muscle recover but not DOMS. DOMS is a CNS response, not muscle. DOMS go away about a month after starting.

>>40181893
I'm giving it a shot. I'm on a 1200 calorie deficit anyways, so I already feel like shit. Im looking up potassium deficiency and I eat NONE of those things already, so is it really a thing at all?

>>40183587
> I'm on a 1200 calorie deficit anyways
That is a really fucking big deficit. Give Height/weight + current daily intake.

> Im looking up potassium deficiency and I eat NONE of those things already, so is it really a thing at all?
Keto in-particular has had cases where people have had nose-bleeds due to potassium deficiency, though it's more rare. It's generally recommended to take a multivitamin on low-calorie diets anyhow.

My grip is really fucking lame. I don't know if it's something that can be helped or if I'm just fucked but it really feels like the latter. It honestly feels super weak after gripping dumbells and pullups and shit like that, like not even painful, just incredibly weak where I lose feeling in it. I'm only 23, it can't be age related right?

>>40183650
I'm 6'4'' 250 currently, started at 265, and this isn't the first time I've done a 1200 calorie diet.

Sorry, I meant diet not deficit earlier, I don't care what my deficit is. I'm not trying to maintain my muscles, I just need to be able to run faster in about 3 months.

I'm probably going to have to find a way to stomach cooked spinach or avocado. I'm truly fruit averse and most other things on the 'high in potassium' list are nogo for keto.

>>40183729
>I'm 6'4'' 250 currently, started at 265
1200 is way too fucking low. It's less than 50% of your sedentary TDEE, which if you're exercising means it's even less than that. You need to be eating at-least 60% of that unless you love feeling fatigued, unrested, tired, and weak.

Bump that shit up to 1600 a day. You'll still be burning weight fast but not sacrificing your strength or willpower.

>I just need to be able to run faster in about 3 months.
Eating that low is not going to help you run faster, only feel more tired. Besides, at your weight running fast is the least of your worries.

>I'm truly fruit averse and most other things on the 'high in potassium' list are nogo for keto.
Buy a supplement or multi-vitamin with at-least 99mg of potassium in it. It'll do wonders for you.

On 5/3/1, if I only manage 5, 3 and 1 reps respectively on the 5+, 3+ and 1+ sets, should you still increase the weight?

how much do you really need to eat? is it more than you'd think? im a former fat guy and still have quite a bit of subcutaneous fat on me and could see me eating too much, but i've been consistently lately and ive been trying to eat more. should i rarely go hungry while trying to put on mass?

>>40183976
>but i've been consistently

lifting consistently^

>>40183976
>how much do you really need to eat?
Different for everybody. Try it out for yourself with calorie and macro control. Measure your weight every morning before eating anything. If you lose/gain too much/little change your calories by 100kcal for a week and see the difference, adjust again if the results aren't satisfactory.

File: 29033a3427c1c49035c30639dc77605d.png (7KB, 177x316px) Image search: [Google]

7KB, 177x316px

pls rate my workout, i do it every day. haven't taken a single day off in 2017, used to take mondays off before hand. finished my first 90 day cycle on the 14th

>>40184054
dumb as fuck, working every day doesn't allow for muscle recovery. The number of reps is also stupidly arbitrary.

Besides this, where are the weights? I can do 10 squats of 40 pounds easy but barely make it through 3 sets of 210.

follow a real program.

>>40183694
Are you overtraining? If your grip strength is just shit, train it.

>>40184054
>leg pulls
Are you pulling my leg with that routine?
What equipment do you have? If you're actually going to the gym to do that routine, stop. Do SS or SL5x5 or GSLP or Reg Parks 5x5 or anything with progressive overload. If you're at home, look for a Calisthenics routine with progressive overload.

>>40183694
Are your hands small? Are you skinny? Do you eat at a deficit? Are you sick? Do you not sleep enough? All legit possible reasons. Grip strength is one of the best indicators for general health and fitness.

File: 9e2eeba4-db1e-4588-90ea-8a3d20d6bfa0.jpg (198KB, 1599x899px) Image search: [Google]

198KB, 1599x899px

My meal prep for the entire week's lunch and dinner is just
>white rice with veal liver, chicken breast, pine nuts, almonds slivers and raisins.
It's delicious. for breakfast its
>1-2 boiled eggs
>2-3 turkey bacon strips
>oikos "proteinacious" yougurt
>1/4 cup oatmeal with 2 table spoons flax seed
>coffee

after breakfast I take a men's centrum.
What I wanna know is, how long can i sustain this diet? will I suffer any malnutrition of deficiencies? I also eat lots of bananas and grapes throughout the day, along with almonds and pestachios. So far so good, I just wanna know if I should repeat this for next week.

What myprotein flavour do you recommend?

>>40184170
im doing seated flat leg pull-in, not leg pulls, sorry.
i use dumbells. 15 pounds

>>40184207
Useless, you'll never progress or build any muscle that way. Read the sticky and do calisthenics. You'll need a pullup and maybe other equipment like rings.

>>40184227
pullup bar*

File: 1429398417583.gif (2MB, 352x326px) Image search: [Google]

2MB, 352x326px

>>40184202

Muthafukin Triple Zero, awww yesh

>>40184242
before i found it, i was only eating chobani cause that's what I know. I suddenly see the NFL logo on it from afar, and I reach over and read the contents and compare, and I'm like, is this legit?? haven't looked back since.

File: imgres.jpg (6KB, 300x168px) Image search: [Google]

6KB, 300x168px

Can you guys help with my understanding the calories thing?

I'm eating about 1100-1500 a day. My BMR is calculated at about 3300 (45-60 minute daily workout at 255). First of all, that BMR seems too high to me? Second, am I being unhealthy staying this low in calories? My nutrition is fine but, people keep warning about being low cal and it's annoying me.

Been lifting a number of years, however the last year i have made reverse progress i had an injury and have gained a fair amount of fat.

My lifts at my best were @85
125kg bench
185kg squat
240kg deadlift

Since coming back to the gym properly and being able to train i am a lot weaker @94kg

105kg bench
150kg squat
200kg deadlift

Feel like i have lost years of gains. What would be the best approach to fix this, do i just cut and get back to being lean then worry about my strength or start eating at maintenance to try and get the lost gains back.

>>40170820
How do I stop being a wristlet?

Anyone an ex-robot and transformed into a full blown normie, if so, how did you do it?

Right now I'm at a point where I don't want to be a robot anymore. I will already graduate university two years later than normal at the age of 24 and have missed out on 4 years of my twenties. Right now I'm in first year.

I gathered the first step to making this transformation is to lift. What else, how do I get a social life when I'm in class with STEM sperglords?

>>40184411
How tall are you?

>>40184482
5 10

>>40184502
That's a correct tdee. Cutting at that kind of deficit will give you loose skin mode and you'll be very weak and get sick easily. What's your sex drive like at your current caloric intake?

>>40184557
Sex drive is normal. It's a daily thing.

My energy is good, too. I'm sleeping really well...Sometimes I want to quit my work-out 20 mins in but, I never do.

File: fatwife.jpg (308KB, 1894x728px) Image search: [Google]

308KB, 1894x728px

Can someone post the fisherman's egg recipe?

Thanks

What do if you're trying to change your eating habits with a severe eating disorder?

>>40184584

Don't have the food around.

>Shop after just eating
>DON'T BUY SUGAR/CANDY
>Then it isn't there in the house

If it's there, you WILL eat it.

>>40184580
you break an egg over a can of tuna, then cook it in the oven. add sauce if you want it to not taste shit

>>40184622

Yea I need the infographic with temperature and time.

Can I turn p90X into p270X (workout, rest, rest, workout rest rest ..etc) while eating well and see similar gains to a dedicated p90X?

I will be doing p90x doubles and I can run on rest days. I just don't want to burn myself out like last 9 attempts.

>>40184623
put it on 180 and just cook it until it looks like a fried egg on top

it's eggs mate, it's not complicated

File: CountsAs30.jpg (3MB, 1835x2398px) Image search: [Google]

3MB, 1835x2398px

>>40170820
Am I doing this right?

>>40184657

Bro, I want the infographic.

>>40184466
Just introduce yourself to the classmates sitting next to you in each class. You never know where you might land a friend.

>>40184670
i don't have it and you don't need it. you shouldn't need a recipe for cooking an egg over the top of some already edible fish, you can just do it and it'll be fine. have some faith in yourself for god's sake

>>40184450
Depends on what's more important to you. If you prioritize your lifting number, do a lean bulk. Try out if you're able to progress on SS style training. If not, try out TM, 531 or other strength lifting routines. It should be be easier and faster to regain the strength you lost, than it was to build it in the first place.

If you prioritize your aesthetics, cut now. You'll probably decrease your lifts and muscle mass even further, but you'll probably look better.

>>40184457
reroll life

>>40184700

Ok ok fine, do you know if a regular ikea 365 bowl will have problems in the oven?

180 °F probably not right? I think these things are made at like 800 °F.

File: 1485574791712.png (667KB, 695x535px) Image search: [Google]

667KB, 695x535px

>>40184700
YOUR GRAPHIC BROTHER

>>40184730
180°C, so probably 350°F. and it should say on the bottom if it's oven proof, i have used ikea plates in the oven before though and they've been fine. as long as the oven's preheated it should cook quickly enough that you don't have the bowl in there very long anyway

>>40184825

Gotcha, thanks.

Definitely does NOT say oven proof. I'll put a tray under in case it breaks.

>>40184847
don't cook a meal in something that's not made for oven temperatures.

jesus christ just go buy some corningware for $20 it will last you the rest of your life.

>>40184847
might be worth investing in some ovenproof bowls then mate. if you have a little roasting tin then that'd work

>>40184861

No

How much time must pass between a normal sized meal and a workout?
I assume it's not healthy to jump right in when your digestion just started.

>>40185054
I'm normally good after about 30 minutes, during which I am driving to the gym anyway.

How do you add accessory exercises to SL 5x5? The website doesn't cover that.

File: 1436567258501.jpg (29KB, 640x519px) Image search: [Google]

29KB, 640x519px

If i come home in <30 min, drink my protein shake, then drink 2-3 beers are my gains affected?

File: where it hurts.jpg (74KB, 512x341px) Image search: [Google]

74KB, 512x341px

I was sick for a week. Got back to working out on thursday. Went fine. Went today. Got to bench attempted a heavy triple got 2. didn't really expect 3 anyway. noticed shoulder was a bit sore. took 5 pounds off and tried again. only got 2. figure bar path might have been a bit fucked so i tried it again and got 1. Shoulder doesn't feel great. drop 10 pounds this time. get 1 rep. shoulder now hurts. don't want to aggravate further so i just left. now i'm trying to figure out what caused this. Only thing I did involving shoulders on thursday was OHP and dips. I figure it might be the dips but I don't know. Could this maybe happen from rounding the shoulders a bit in the deadlift? I might be doing that a bit and I've been trying to fix it lately.

Pic related

>>40185107
your lower traps probably fatigued as fuck, made you lose tightness in the bench, made you round your shoulder, hence breaking it all

>>40185094
ye alcohol is bad for you, it prob wont do THAT much, but it'll still affect gainz

>>40184644
stop trying to get faster results you fucking retard just do it slowly like everyone else

>>40184205
literally anything, choose whatever flavour you think you'll like the most or buy those little trying sachets

>>40182275
why would you even do this?

What are some back exersizes that will not tax my hands. Dead lifts and bent over barbell rows just make my hands hurt. I still have plenty of grip strength however

I'm currently im my 2nd year of SL and starting to think of switching program after I've finished the 3rd month.

Is a PPL program the way to go if I want to go for aesthetics?

>>40185172
>stop trying to get faster results you fucking retard just do it slowly like everyone else
that's a 90 day program spread over 270 days, not fast imo. The ample rest has to be good for my muscles if im giving my all during workouts, correct?

>>40185201
2nd month*
jesus

>>40185172
>your lower traps probably fatigued as fuck
yeah i know that. I'm trying to figure out what fucked it up so bad. Do you think sloppy form on the ohp could have caused me to fuck it up in some way? my form on thursday wasn't the best because I hadn't done them in a while due to the sickness.

How do I get my pullup number up?

>>40184557
I forgot to say thank you. I appreciate knowing the tdee is correct.

>>40182275
Probably not? How many?

It's best to push to or close to fault on arms days. So spreading it out won't give you the same kind of results as pushing the highest number possible once a week. But if you just want to work your arms a bit each day for flexibility and comfort, go for it.

My biceps are weak from damage and I'm trying to work them out but when I do curls, my triceps are sore, not my biceps. How do I target my biceps and make sure my triceps aren't kicking in to protect my damaged bicep?

>>40185204
sorry mate I misread, i thought you were trying to up the intensity by doing 3 of the p90x workouts a day
honestly you dont have to do physical training, just eat less to lose weight if you get burned out from workouts

>>40185174
get gloves because you're obviously a little bitch

>>40185201
if you do the PPL 2 times a week yeah, otherwise find something that works every muscle group at least twice a week

>>40185222
do weighted pullups for less reps and progressive overload

>>40185218
honestly they dont do much except stabilising so dips+OHP shouldnt have fucked them up so bad

>>40185288
triceps can't help with curls mate they have opposite functions, what kind of curls do you do?

>>40185288
wait until your bicep isn't damaged

>>40185222
Do weighted pullups

>>40185350
>if you do the PPL 2 times a week yeah, otherwise find something that works every muscle group at least twice a week
Yeah, i was thinking of P-P-L-P-P-L-R.

File: Unknown.jpg (8KB, 240x208px) Image search: [Google]

8KB, 240x208px

>>40185288
>>40185352

I do incline curls slowly with a light weight (8lbs). My bicep has been like this for years (it 'catches' sometimes lowering things and I can't extend my arm). I figured really light weight exercise with myofascial release would help it heal since leaving it alone has done dick all.

>>40185350
>>40185359
Thanks

>>40185350
>honestly they dont do much except stabilising so dips+OHP shouldnt have fucked them up so bad
yeah man this is why i'm so confused right now. I did go to the gym on wednesday to see If i was over my cold / test to see if I lost any strength. I did do deadlifts that day. Possibly with a bit rounded shoulders. Maybe all this shit combined just fucked my traps. it only hurts on the one side though. Oh well. I give it a couple rest days and see where I'm at.

>>40185350
>>40185401
^ mixed up the IDs.

I'm supposed to rest today, but I'm feeling anxious over personal stuff. How bad of an idea would it be to do a workout to take my mind off of it?

>>40185391
yeah that's good bro

>>40185413
the deads could have been a culprit, probably should just let it rest
dips could have been it too, I've had issues by doing dips too

>>40185401
honestly those are terrible if you have a biceps injury probably since your biceps is extremely stretched in the bottom position, try some where your shoulder is a bit more in flexion

>>40185432
go do whatever you didnt work out last

>>40185452
Thanks senpai

>>40185432
I have this problem a lot.

I find cardio is a great way of dealing with stress without fucking up my goals. Body weight squats. Maybe a few push-ups. Lots of jumping jacks, crunches, reverse crunches, and yoga.

>>40185452
>honestly those are terrible if you have a biceps injury probably since your biceps is extremely stretched in the bottom position, try some where your shoulder is a bit more in flexion

Got any suggestions? (I don't know what shoulder flexion is)

>>40185526
try preacher curls

>>40185350
I like dick but I am not going to use gloves , any other tips?

>>40185581
Thank you.

>>40185595
stop being a little bitch then, everyone's hands hurt in the beginning it's like squatting, the bar hurts first but you get used to it

>>40185526
>>40185581
>>40185610
would really avoid against preacher curls, because they put a lot of tension on the biceps in the bottom position.
go look up biceps tears on youtube, and most of them are preacher curl variants where the biceps tear at the bottom.

less shoulder flexion is a good idea though, so do normal standing curls, but bend over a bit (like 30degrees or something).
this has less shoulder flexion, but also has less tension on the biceps in the most stretches position (unlike preacher curls).

>>40185652
recommend* against
stretched* position

>>40185350
>sorry mate I misread, i thought you were trying to up the intensity by doing 3 of the p90x workouts a day

i'm not fat i'm just lazy, i'm not in a hurry either. but is it still pretty good for muscle growth?

File: 1485653437680.gif (3MB, 346x299px) Image search: [Google]

3MB, 346x299px

how do I achieve jesus mode?

>>40185799
You don't need to look a thing like jesus, just talk like a gentleman, like she imagined when she was young.

>>40177976
Your PRs are shit anyway so it really doesn't matter, even if you dropped you should catch and surpass them pretty quickly assuming proper training

>>40185851
killer meme

>>40178441
>injured lowerback
>wants to OHP

Even with perfect form, there's enough strain on your back performing OHP or anything else that involves lifting a weight over your head that it's probably better not to do it

I caught the bar weird in unracking and moving back on the platform, and it hurt the index knuckle on my left hand. On the palm side its a little red with some blue developing, and the back side has turned a little blue. The first joint is also a little swollen and it's starting to hurt around the second joint when I move it a little. It's not a bad pain, but I don't want to make it worse.

Anyone ever get this? How long did it take before you could lift again?

>>40185737
It's not terrible.

A personal adjustment is always better. Can you speak with a personal trainer? Take his advice and post it here. See what you think works best for you.

bump limit reached, new thread

>>40185895

>>40185895

>>40185895

>>40185883