QTDDTOT

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Would it be alright to add Facepulls/Lat raises and Curls at the end of each training session? Pic related

How far apart should my hands be on a normal bench, and approximately where on my chest should the bar be? (nipple level, collarbone level, etc)?

Would blood restriction training in a 3-day split be a waste of time?
I've heard it's bad to do the same exercise the same muscle blood restricted more than once a week can be pretty bad for you.

>Last workout, I managed to do 1RM 3pl8 deadlift

>This workout, I managed 4 reps, break, 3 reps, break, 1 rep

>Can feel the bar slipping away at times, especially closer to the finishing reps

Is this the time to invest in straps?

>>40206514
Far enough so that when the bar is on your chest, your forearms are totally vertical. So the optimum grip distance is different for each person. And you bring it down to your nippy nips

>>40206510
Sure. I would alternate between facepull+lat raise and curls.

>>40206514
Watch Rippetoe's how to bench video on youtube. A little wider than shoulder width, typically a little below nipple level.

>>40206603
Time to invest in chalk, mixed grip, or hook grip.

>>40206624
That is with mixed grip

>>40206603
>>40206624
>>40206633
Adding on that, I do mixed grip with left over, right under and that's my setup for breaking PRs. How often should I do a reverse session with lower weight to correct for muscular imbalances?

>>40206603
Just use hook, it's better.

>>40206645
I pull with my right hand supinated, every single time. I've done this for years. My deadlift is now 565. I don't have any noticeable muscular imbalances. I've never actually seen somebody get a muscular imbalance from mixed grip deadlifting. It's a theoretical consequence that rarely/never happens.

>>40206708
...this is one of these "Somewhere in the world is warming up with your max" moments for me.

I've been adding 5kg per session to my squats (doing GSLP) since I'm getting 1x10 easily, is this gonna end up badly or can I keep adding 5kg as long as I keep getting 3x5 done?

>>40204165
He was bitching just to bitch. I always try to avoid being in someone's sight from the mirror but for him to throw a fit about it like a child and say it fucked up his set, lol what a faggot.

How do i improve my run?

I need to run 2.4km in 11:11 (on treadmill) but managed to do it in 15:44

Pls no y ;_;

>>40206835
It's ok. You will stall sooner than you would otherwise, and probably will need to reset a couple times more; but that's not bad, just boring.

I've been at 15# lateral raises literally since i started (6 months), the reps are getting a LITTLE easier (3x8) but if i go up in weight, i fail to hit 3x3, and my form goes to complete shit. What can i do?

>>40207119
Run more.

>>40207235
Do more reps. Like 4x15. Then increase the weights. When doing shoulder and arms isolations, you really got to let your ego behind and focus on doing all the reps.

>>40207235
Even big guys tend to stall out at lower weights and opt for more reps. I had a gym buddy who was a shoulder fanatic and he never really went over 25 or 30, opting instead to do 12 or even 15 reps.

>>40207269
>>40207273
Thanks guys, i will increase the reps then. It must definitely be ego, because all my other lifts have been progressing normally, but this is the one thing that has remained static

1)Are bodytypes mesomorph etc real, and how do I determine if I am endo or meso?
2)should I do cardio every day on a calorie deficit for 30 mins to burn of target 400calories, with HIIT 15 mins instead 3 times a week on lifting days
3)is it recommended to do pullups every session
4)my back hurts while doing squats and deadlifts. are there any machines that can properly emulate these muscle groups so that I don't end up in a wheelchair because I'm guessing my form sucks but I really want to preserve muscle mass while on a deficit

Warm ups

Do I just do warm up sets of the lifts following this?
http://stronglifts.com/5x5/#How_should_I_warm_up

Get in the gym, immediately hit the the barbell for warm up lift sets, then workout sets, done?

Or is that listing meant to be how to warm up for the lifts, but you need to warm up your body before that?

>do cheat meals boost metabolism and how many calories constitutes a cheat meal? a large pizza, can of beans and half a tub of ice cream is about 2300 calories

>does masturbation slow down metabolism

Can't go gym until I'm back at work, what bodyweight shit can I do in the meantime? Is 4xf push ups each day too much? I want something simple and straight forward to follow

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Speaking of warm ups, warmupreps.com recommends some light weights for warm ups. I usually go much heavier leading up to my work sets.

Ex. Squat work sets 4x8 @ 205#, warm up with 1x5 bar, 1x5 @ 155, 1x5 @ 185. Site recommends pic related.

Am i burning myself out before my work sets?

Has anyone had their first Sip of the day yet?

>>40207448
Look up
convict conditioning
you are your own gym
infininte intensity
the exercises from the 100pushups website.

You can build strength and endurance with those workouts.

Should also look into doing bodyweight circuits and couch to 5k.

I've been training on and off for the past two years, but gradually and more recently having some serious issues with post-workout nausea, lack of appetite and general weakness. I'm still learning, but take today for example:

>Pre-workout cheese on toast (could be miles better I know, but it's what was available)
>Waited a couple of hours
>Took a pre-workout gel
>Did my calisthenic routine with decent breaks
>Been having issues with lightheadedness and the symptoms described above straight after the workout, figured I wasn't breathing well during my sets
>Did better breathing today, felt absolutely fine after my workout, so it solved the lightheadedness and immediate nausea
>Stretched and cooled down
>Had my shake, also felt fine
>Started to get slight shakes, so started to prepare a steak sandwich as my post meal
>Eat part of it and the shakes/nausea is just kicking in
>Been sat dealing with this for the past two hours

I realise there's a few less than ideals here. Any thoughts? This happens so often and I don't want it to put me off working out, but I feel like I never used to get these symptoms but they've been worsening over the past few months.

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Is good for cutting if I eat less, do 45 min of cardio at afternoon and 2 hours of lifting in the night? Does it matters?

>>40207707
Let me get this right
>>eat ~140 cals
>>wait hours
>>eat another ~100 cals
>>exercise, feel lightheaded
>>stop, eat ~200 cals
>>steak sandwich x cals

Is that correct? If it is, fucking eat some more! What's your daily calorie intake?

>>40207712
Better to run after lifting for weightloss, but that could just be broscience

I don't know what machine to use , i went to the gym today and i see a lot of machines but i don't know which one to start with and how many reps and sets

i'm 5'6 = 169 cm and 174lb = 79kg "skinnyfat" and i want to cut

also i wanna start with 4 days a week in the gym and the rest 3 days is just swimming cause i enjoy swimming more than anything but the problem is i can't work my body too much so i will do it in the 3 days

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Does the amount of carbs in my diet matter? especially if all of them are complex?

For example I'm eating around 2k calories with 200g of carbs, 156g of protein, and 69g of fat, what do you guys think?

A question on the side, is it true that eating a lot of carbs will bloat you and make you look fat? what is carb cycling?

Thanks bruhs

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>>40206497
Are there legal "steroids" or supplements that have a good effect?

I'm looking for something that is somewhere between Creatine and Test Enanthate. I know that's a pretty wide range, but /fraud/ is probably the least helpful group of people I've talked to so I don't have much else to go on. There seems to be many products within this range that are plain bullshit and have gay marketing terms like "ALPHA MALE TEST MODULATOR SUPREME!!!" so I can't tell what is legitimate or just a marketing scam.

So when you talk about hitting 1/2/3/4 is that 1RM or for reps?

Been doing the 5x5 program for about 3 months. I started bulking as well because was spooky at 5' 9' 160 lb.

I'm reaching that point at where my body's starting to look like shit (and I'm only at 167 lb now). Shit, don't know what to do.

I know 5x5 is not a gains program, but rather strength, but how does cutting affect its progress? How much protein much I take and how much must I cut in order to not lose what little muscle I have? At the same time, I've only gained 7 pounds, but fuck, I don't want to look skinnyfat.

On a semi-related subject, when do I switch programs? I heard you must start doing less reps once you fail an exercise's rep three times (in a row?). When that happens you must switch to "volume training" that is, 60-70% your max weight and around 10-15 reps. This way you get more muscle mass which you need to break your current lift plateaus. Is this correct? Then why is Madcow recommended after 5x5 when it's not "volume training"? I'm a bit confused about how my routine will be structured on the long run. I've still about a month, I think, before I can't add more weight in 5x5 and I'm forced to switch programs.

>>40208030
Look into sarms they're like 1/10th as effective but also less risky.

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I've gotta get some actual dedicated workout clothes.

Any suggestions on brands, specific products, etc?

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>>40208169
any basketball shorts will do

xXxXCreatine QuestionXxXx

If I take creatine after a work out, I feel dehydrated, no matter how much water I drink. WTF SHOULD I DO?

Skelly here trying to gain weight,should I worry about eating 'good fats' or should I just eat a lot of anything like McDonald's? Allergic to nuts so no peanut butter gains either brahs

>>40208179
What's the deal with basketball shorts? They look confortable and light.

During my second set of deadlifts, I felt some aching pain at lockout, and after my left ass cheek was just in an aching pain everytime I bodyweight squat or sit down. The deadlifts felt relatively easy, it just ached. Is this a serious injury, and what should i do to fix the pain?

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Is there a way to make my head bigger? I put on some mass and feel like my head looks small compared to the how broad my frame is.

>>40207712
meal timing doesn't matter, total calories does

go get some good sleep instead of trying to reinvent the wheel

>>40208169
>dedicated workout clothes
>anime shitter

just buy yoga pants instead you fucking faggot

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>>40208212
I don't even watch anime, I just want Hotaru to step on my dick

What app does /fit/ uses tokeep track of their lifts?

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How can I prevent my palms from getting sweaty when deadlifting?
My grip gets fucked as soon as I can feel the sweat

>>40208311
Deadlift gripping with your fingers. Not your palm.

>>40206497
I have that bone under my pecs pushed out a bit instead of being flat

is it fixable?

>>40208346
how the fuck are my fingers supposed to support 450LBS? FUCK!

What does "brosplit" mean?

>>40208191
Take it in the morning.

how should i order compression shirts, a number above my usual or what. wanna cop this http://www.underarmour.eu/en-pt/mens-under-armour-transform-yourself-superman-compression-shirt/1273689.html#q=Transform+Yourself

S usually fit nicely and look joocy without tryharding much but thats with normal shirts, M size depends on the model

Is there a safe way to take clen? I just need a few extra pounds shed off for the spring and I think a 6 week cycle of clen would do the job. As much as I want to be aesthetic, I also don't want to have a heart attack at 50.

>>40208382
Training each muscle once a week in a 5split

Its a shitty ineffective way to train. If you can be bothered to train that often a week you should do PPLPPLx instead.

>>40208207
Roids make your forehead larger. One of the side effects for me

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I heard you can go to a TRT clinic and get treated for "low testosterone" to receive legal anabolic steroids. However, don't I actually need to have low testosterone in order to get treated for it? Or can I bullshit some of the symptoms, like fatigue, erectile dysfunction, etc, and be treated that way?

>>40208425
>PPLPPLx
Push-pull-[what]?

>>40208395
K

>>40208460
Legs

Dont skip leg day

>>40208445
>>40208445
They take your bloods and if you're in the normal range, they won't do jack shit for you except maybe give you cialis or prescription-strength L-arginine.

I like having big cumshots so I eat a lot of celery. Does having more cum give me higher test?

>>40208134
pls rspnd

>>40208476
I have some celery to eat before it goes bad

how the fuck do I even use this thing? I only know you can eat it raw, what are some ways to make it or even dishes or some shit

I've been running for a while now and I'm up to 5miles 3-4 times a week, which I'm happy with as part of my weight loss (carrying an extra 20lbs I reckon). Anyway, I've developed shin splints in the last week or so. What is the best treatment for it?

How do I keep my arms from shaking when I lift? I cannot even lift two 8-kg weights without my arms shaking erratically, even though I can curl 15kg weights without a problem.

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Did I fuck it up at the last moment?

>>40208596
who meets for coffee at 8pm?

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>>40207993
Answer this or else

>>40207993
>I've been running for a while now and I'm up to 5miles 3-4 times a week, which I'm happy with as part of my weight loss (carrying an extra 20lbs I reckon). Anyway, I've developed shin splints in the last week or so. What is the best treatment for it?
how many calories are you eating?

>>40208476
More cum just means more semen, which can be increased simply by taking an array of supplements, regardless of your test levels. Now if your sperm count started going up, it'd be safe to say your test was prolly rising too.

>>40208604
>he thinks its about the coffee

>>40208623
About 2800 a day, I'm 6ft 4 and 15st 10lb.

>>40208667
>15st 10lb.
now convert to burger units.

>>40208407
>>40208407
>>40208407

send help senpai, I believe my chest is 99cm last time I measured, could be on1cm higher or not now but whatever

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I'm doing a 16/8 IF. Are you supposed to eat your last meal of the day and then go work out? I hear eating before will allow your body to burn a lot more of your blood sugar so you're completely on E when it's time for bed.

So I've been cutting for like a year, some interruptions though since I stalled a lot due to not properly tracking kcals(dont estimate on a cut senpai)

will my T levels be fucked up? want to do a blood exam and also check them out

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Oops didn't see the QTDDTOT thread up.

I seem to have feel for the SS meme, although getting stronger my quadriceps have leaped past my upper body. This isn't really helped by the fact I tend to store most of my fat in my Glutes.

How did you deal with T-Rex Syndrome /fit/?

>>40208537
PEANUT B U T T E R

>>40208685
95.8 kg or
211lb
Or 193 McDonald's

>>40208596
yeah maybe, did she respond

alright ab workout time

1. 25 rep of ab roller

2. 40 russian twist

3. 40 bicycle crunch

anything to change?

If I'm doing lower weight/slow sets for things like bench/ohp/squats, should I change it from 3x5 to 3x8 or something along those lines?

>>40208777
Checked

Do you have a way to do dragon flags? Those are pretty great desu senpai.

Hello guys,
I know you guys are not my personal trainers, but don't know where to ask people that actually know this stuff. I am 175 cm (5'9'' I think) and weighing 90kg (198 pounds). Well, short said, I am fat. But I am not unathletic, I've done various martial arts in my life and still do. Someone who put more value on how to fight then on I look.
Its time for me too lose some weight. Does anyone of you have a good 3-split plan for the gym and a good/easy achieveable diet-plan?
Thanks for everyone trying to help me

>>40208810
READ THE FUCKING STICKY YOU FAGGOT FUCKING RETARD

>>40208802
just need a bench or something I'm guessing? My gym is usually packed so probably not. Theres one of those things for hanging crunches thats usually empty though

>>40208574
Pls respond

>>40208828
you're shaking because your muscles arent developed well enough.

Is cryotherapy the latest and greatest meme?

>>40208134
b0ss pls I beg of you, respond.

>>40208835
How do I develop them better? Should I use curls or just a benchpress? Or is a combination of the two better? Or maybe something else?

>>40208824
I do it on a bench, but you can use something like the header for your bed if it has slots, or the bottom part of the frame too.

I don't know what kind of ab rollouts you're doing right now, but try to work up to standing/pike rollouts if you aren't already.

>>40208867
focus on form and do lighter weights

Is drinking 1-2 glasses of scotch on friday and saturday nights really that bad for my gains?

>>40209024
Besides the extra calories, no. I binge drink 3 times a week and it definitely affects my gains. But social gains are greater than physical gains.

>inb4 learn to go out sober

>>40208896
What is a good form for lifting weights? I usually lift on my back, my upper arms laying parallel to the bench and my lower arms in the air, with me lifting so my upper and lower arms form a vertical line.

should I go to the gym while sick or allow myself to recover?

Can I get decent physique on a powerlifting routine? I care more about strength than being aesthetic but I'd rather not be a fatty.

How is this routine?
AxBxAxx, BxAxBxx....

A
BP
DB OPH*
FQ SQ
Leg Curl/SLDL*
Row
LPD*
AB
FacePulls/R. Fly*
DL
Bi
Chest Flys

B
OHP
DBBP/Dips*
SQ
Leg Press*
DB Row*
Chin
AB
FacePulls/R. Fly*
Hyperext*
Tri
Side Lat raise

>>40208596
Are you some sort of fucking dork? Either your nerdiness made her JUST or she though it was cute. No idea what the fuck you were thinking.

>Wanna check it out? How's Saturday, 8pm?

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how do i get stronger without gaining weight?

with my bulk my lifting numbers go up but so is also my weight. i want to be stronger at my current weight. how do?

>>40209177
dafuq is this picture of
i really want to know

>>40208777
Goat ab exercise
>Get a medicine ball
>Feet/shins on it.
>Similar to a pushup position.(legs raised)
>Do dolphin kicks againt medicine ball.
>curl up in a ball of fatigue and death after 10 minutes.
Repeat daily.

olive and vegetable oils are a good source of good fats.
does any of that change when you fry it

>>40209177
That isn't how anything works, you will naturally hit a limit where you have to bulk in order to get stronger. You can't make muscle out of nothing.

>>40208210
>45 min of cardio from 2pm - 3pm
>lifting from 7pm - 9pm
>1600 - 1800 cals
>8hours of sleep

i have 1 month to get the most aesthetic possible also 50mg win pills. whats the best routine?

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Is there anything linked to excessive computer/phone use and anxiety?

Because sometimes I feel like my anxiety gets worse after a long day of shitposting.

>>40209218
probably some festival
the shape is water from a high powered water hose
took me a sec to see that

>>40209232
but why are there people at my bodyweight lifting twice the amounts i do

>>40209218
nation of gondwana. its a festival near berlin in germany.
here at night: https://www.youtube.com/watch?v=6D_CTsaB994

Any does everyone take so fucking long to finish using the bench press?

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>>40209488
>triplets of bros hoarding one bench
>all three of em take turns doing their 6x8 reps

>>40209218
and by day: https://www.youtube.com/watch?v=H01krMIBois

>>40209545
Fucking seriously. Drives me fucking insane

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/fit/ I'm going into my work-out routine again, 3 days a week for roughly 1-2 hours. What're the best protein shakes/pre-workouts to go for? At the moment I'm drinking the SixStar shit at Walmart

When I squat I feel like my muscles are being crushed by each other right where it hinges at the hip. If I keep going right above the hip at the hinge hurts too much to do anything. And this always happens, no matter how I try and fix my form or do another variation of squats.

I can go atg with weight and bodyweight, but even with bodyweight I can feel the pressure.

What I can I do?

>>40209545
Me right now but they're talking about their roid dealer and how their dads can beat up some athlete

>>40206497
Any exercises to kill my hips (?. It's the only thing of my body that I really hate.

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Guys I started lifting again after a long break and I'm 2 months in. But now my hip flexors are ruining everything and they hurt like shit when I squat. Also, my lower back is kind of fucked after deadlifts. I'm pretty sure my form is ok, although i think i get a slight rounding in the lower back when i go below parallel in the squat. Do you guys know any exercises which would help. I've been trying bulgarian split squats and cossack squats, but i just feel like i'm looking like a retard and not achieving anything with them. Pls halp. Pic semi related.

Fucking abb roller. At first it was killing my shoulders. They stopped hurting got stronger whatever. Core got stronger as I can almost fully extend now. Now it kills my fucking back. Arrggghhggh how to win with ab wheel?

Squatted using a belt for he first time today, lift went very well although it was a bit difficult figuring out a breathing technique.

Somehow my glutes are now beyond sore. Is this a common result of using a belt?

>>40207394
No.
That is almost a cheat days worth.
And No.

>>40206497
Is flat bench a meme?

>>40210219
No, it's a very good exercise.

>>40206497
Why are beagles the bestest breed ever and why are they all good boys and girls?

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I failed 2 sets of power cleans today after almost three full months of SS. I've been slowly increasing weight (usually at-least 5lbs per week) until I hit 125 this week. Got through the first 3 sets and only managed 2 reps per set on the last two.

This is a good thing...right?

Ok heres a good one
My forearms are always sore on the outside. Every time I lift I get a wicked pump in my forearms, and for the rest of the day it feels like shin splints, but in my arms. Anyone dealt with this?

What accessory lifts do I add to Squats, bench and deadlift, rows and dips? I run every non-lift day so I'm not too worried about my legs, just making sure everything is proportionate.

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How's my cut looking fit?

>>40210344
You pretty much get the same effect failing a power clean as you do completing it.

You worked traps hard and you used your arse/legs to do it

Although it isn't ok. Stay at your same weight and try it again. You weren't strong enough to violentally yank 125 pounds onto your shoulders 5 times. That's not good

I'm doing a PPL routine. It doesn't have any core work. I've been doing decline sit-ups and leg raises to supplement. Am I tarded for not following the routine, or tarded for thinking I need to directly target abs?

>>40208132
1RM

>>40208204
they are

>>40210451
Had a feeling. Friday is my next power clean session, I'll stay on 125 until I can 5x3 it.

>>40209442
they have less bodyfat than you

Do I need to deload? I have been training for years and have never once deloaded. I've missed a day here and there but nothing more then that. I'm constantly progressing and dont feel like I need one but people keep telling me I should take one once in a while. Whats your opinion on this?

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What are they odds of getting an STD from receiving oral from a standard slut?

>>40210726
the*

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Hey /fit/, so being a fat as fatass in recovery, through diet and working out I've lost around 18kg during the last 3 months. However, at the gym I'm just weak. My progress is crap. I can't go beyond lmao1pl8 squat because I feel like dying after my sets. Before starting lo lose weight, I was almost at lmao2pl8 squats then my schedule got f'd up and I stopped, lost my progress and now (even though I've lost weight) I can barely lift a bit over half my PR. So, what do? Do I keep losing weight and then start making gainz? Can I correct that without gaining a lot of fat? I am 1.8m, 92kg, around 31% BF, if that helps.

>>40210726
pretty low. i've had a few unprotected bj from escorts and latest std test says i've got nothing

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I finally saw a PT after dealing with an injury (in my left arm) for months and other methods of recovery not working.

They told me that while I'm seeing them I shouldn't do any exercises that involve my upper body; so that pretty much leaves me with cardio and squats, etc.

I was on SS, but now that I have to put that on hold, what does do you /fit/bros recommend I do?

>>40210759
Find actual qualified people to tell you what to do

>>40210726
was it a skank you met somewhere or a whore you paid?

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I'm purchasing protein powder for the first time. Is this a good price and brand?

>>40210801
your local deli

>>40210770
Saw the only one nearby that was covered by my insurance

>>40210811
>your local deli
It's €65 for a 2.2KG in my local health store.

>>40210801
Myprotein is what I just ordered. Seems to be pretty cheap.

Don't forget to use that EXTRA15 discount code.

are there any benefits of doing barbell bench over dumbbell bench? thinking about switching them for some variation this month

>>40210860
Fuck me. There was an extra15 code? I used extra5.

>>40210875
It's six euros, don't sweat it

Whats the best alternative to weighted dips? They keep fucking up my shoulder

>>40210860
>Myprotein is what I just ordered. Seems to be pretty cheap.

>Don't forget to use that EXTRA15 discount code.
Just input EXTRA15?
Thanks man. I had no idea. I'll do that.

>>40210861
You can lift heavier which means you'll get stronger faster. No difference volume wise really.

>>40210886
Yeah, it's not a big deal but I always feel dumb for missing a coupon code like that.

Is a PPL worth it? I've been doin' one with linear progression for the compound lifts, but I haven't seen too much improvement and the fatigue from cutting is getting pretty brutal.

Also, honestly, how common is low test? I have a few of the symptoms barring the sex drive shit and I'm starting to considering going in for bloodwork since my muscle development is shit even after three years.

Question for university bros.

So I'm looking for a summer internship at the winter career fair in 2 weeks.

Does anyone know if they drug test you soon after getting interview/hired? Or is it closer to summer when you actually start?

>>40210745
Guise?

how do get job>?

>>40211030
>>40210745
>I can't go beyond lmao1pl8 squat because I feel like dying after my sets.
All I'm hearing is "I'm not adding weight because it hurts when I do". Is there something specific stopping you from increasing the load or are you just a big fat crybaby?

>>40211070
Lower back pain was the main factor, I spent a week improving it and actually corrected it. After that, after having to add weight I've had to bail two times in a row. Trust, me, it's not that I don't want to increase the weight but what would be the point in doing so if my form starts breaking down if I do? I start bringing the weight forward and I begin pushing through the ball of the foot on the last reps, my ass starts winking. I don't know, I don't think I should increase the load before being able to lift the current weight with at least passable form every rep.

>>40210772
Tinder

So I tried my first workout. From what I found it's that "starting strength one" where you do 3 sets of 5 reps for each exercise. I went through the whole day's worth in like 25 minutes. This doesn't feel like as long as it should be. I feel like I should be spending a lot more time at the gym. I actually went on the treadmill to get some extra time in. What am I doing wrong guys?

>>40211115
thanks for providing specifics. here's some real advice:
>start stretching ever night. it sounds like mobility is your biggest problem here
>also, squat 3 times a week. you don't have to go heavy every time, but at least do a few sets with the bar to work on doing the motion correctly
>watch some videos on squat form. each time you squat, pick one (ONE.) thing to work on. if you try to fix everything at once, you're just going to overwhelm yourself
>deload by about 20% and work your way back up. when you can't increase it any more, deload by 20% again
>if after that you still have problems, switch to front squats. they're a much more technical lift but use your lower back less. after front squatting for a few weeks (while keeping up with them stretches!), switch back to back squats. Be forewarned that you can front squat MUCH less than you can back squat
PROTIP: most new lifters who plateau at relatively low weights are having issues with form, not with strength.

also, watch this video
https://www.youtube.com/watch?v=PLHY2-nt-y4&feature=iv&src_vid=F2BOQ6Nx41I

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Is reviewbrah currently in Florida?

his recent videos make me feel like he's been in FL for the winter

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How can I get creative with my diet when on a cut? It feels like I'm kind of pigeonholed here into only eating certain things to make sure I get my macros

>>40211196
Thanks man. I already do a bit of front squats and even though I do lift a lot less, I find them a lot lighter on the back. And yeah, I will deload again and go up again this week. I wanted to ask, though, really how much can I expect my progress to be hindered by the cut I'm currently in?

>>40211218
you're still in noob-gains territory friend-o, so you should be seeing easy progress for a while despite your cut. cutting is a bit outside my area of expertise desu but i'm sure that if you told us what your deficit and routine look like, some other more knowledgeable anon can tell you more

Any ab routines to hit lower abs? Anything involving raising legs usually hurts because my hip flexors are fucked. I already do cable crunches and Russian twists

Is it bad to only target one muscle group on each day of the week? Like monday only chest tuesday only back etc

>>40211371
Starting out? Yes. You wanna start with compound exercises, things that'll work the whole muscle group instead of just parts until you've got enough overall strength that isolation exercises are useful.

I think the most common thing is chest/triceps day, back/biceps day, and leg day on rotation. Lots of free weights that work multiple muscles, like benching, squats, things like that.

AKA read the sticky

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what is considered "lifting heavy"?

I'm 10 lbs from 2pl8 squats and this guide says that you shouldn't lift heavy multiple sessions in a row.

why do I gotta feel so insignificant when I'm skinny fat and watching big dudes squat 3pl8 and deadlifting 5pl8

>>40211370
seconded on lower ab routines

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My left arm is considerably weaker than my right.

Not sure what to do about this. Train left much harder and give right less sets?

>>40211648
yup.

>>40211516
Heavy is heavy for you. Are you fucking dead the next day? You lifted heavy. Are you dead the rest of the day? You lifted heavy

/fit/ I am not sure if I'm starting to develop gyno or not. I've been quite dedicated to chest days and my PR is 225 for 3 reps. I feel like my chest is getting flabby but that might be due to bulking and taking creating? Any suggestions?

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stupid question: if i do minimal cardio PWO to make my cals 300 under maintenance, what about big cardio (1hr long sesh) on off days, do I need it/what if it takes me into too far of a deficit in the one day is it ok? would this burn more fat than just eating 300 under for that off day?

>>40211767
You don't just 'develop' gyno in adulthood, it happens in puberty.

Cut more. Maybe less weights more reps.

Basically tone

i have short legs, like my upper legs and lower legs are short. considering muscle mass, should it be harder or easier for me to squat deep. i swear my fat fucking legs won't let me do any further than slightly past parallel

Alright FUCK guys I'm 6' 155lbs and have been exactly that since I was 15 (19 now). How can I, as a poor man, afford to eat ~5000 calories & 160 grams protein in a day? What poor man food is there?

>>40211922
actually i just found this
http://www.schwarzenegger.com/fitness/post/picking-the-squat-thats-rght-for-you
and my squat is similar to henry thomasons squat at the bottom but my feet arent as far out and i ony squat 275 for reps. is this depth acceptable?

How important is sleeping straight?
I want to get up at 6am but well, its 12:35 right now.
Can I get the other two hours in the afternoon or evening tomorrow?

So my friend said he's dropping OHP's and adding inclines instead. His reasoning behind it is that incline + flat bench will be enough for shoulders and that he wanted to hit chest more. Thoughts on this reasoning?

>>40211991
you don't need 5000 calories a day. Literally no one needs that much. You really don't want to gain more than 1 lb per week.

If your diet has been wishy washy for a long time, just try eating at maintenance for 2 weeks to get an idea of what your meals should look like. Then, start bulking. You want a max of a 500 calorie surplus, and that final number depends on how much you exercise during the week. If you're lifting 3 times a week and nothing else, make it 600 over your sedentary TDEE. If you lift and run, 700.

Basically that number is up in the air until you see the scale move up a pound every week.

>>40212117
Good sleep is extremely important, but as long as you're getting more than 4 or 5 you can always recover the following day.

If you're only sleeping 4-5 hours a night that's an issue.

>>40208537
Dice and add to your breakfast peppers and mushrooms

>>40208202
P-pls anons

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How does /fit/ deal with progress frustration and impatience?

I know my cut is working, I'm able to fit into clothes I haven't been able to wear for like ten years, but I'm still not happy. I'm a fat piece of shit, just less of one now. I'm working my ass off, but just annoyed at not being able to see consistent visual changes. Making it really does take dedication and time.

>>40212401
Look man, the only thing the quality of your food will do is change how you feel throughout the day.

Over time this good feeling will probably amount to maybe being able to mist one extra rep --than you would have been about to while eating shit food-- over the course of a few weeks. And that's just a guesstimate of your total improvement in performance.

HOWEVER--> Feeling like shit is shit, going to the gym will feel like ~~shit~~

Eating properly and with good fats it good, get it?

>>40212133
He'll have shitty looking delts, just like everybody else doesn't do direct shoulder work. He should at least do lateral raises and facepulls.

>>40206497
Hey guys, we should start saying "last thread hit the NATTY limit" haha (no need to thank me or anything, I do it for the laughs).

I have a fitness test coming up in like 8 months. It's not overly difficult, but I need to pass it. Im pretty fucking unfit. I also want to look better, so I need to do cardio as well as weights. Should I do cardio in my rest days for my lifting routine? Or do cardio in the morning and weights in the evening on my non-rest days?

>>40211922
>>40212057
pls i thought you guys actually skwatted

>>40212481
rest day is rest day.

either do cardio on the same day or dedicate one day to doing cardio

Diet question brahs

Whats the best way to saute shit like mushrooms withouht butter? Olive/veg oil? I feel defeated chopping off a tbsp of butter every mornnig

>>40212488

It should be easier.

This will not prevent obesity or immobility from fucking things up.

>>40212593
maybe i need to widen my stance then? my entire calves smash against my hams when i go to the point where my hip crease is below the tops of my knees. like i literally cant go further down. right now my feet are slightly wider than shoulders, if that

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How do you make neck gains?
Mine looks like a fucking twig from behind

>>40212722
what you are looking for is called trap gains

>>40212722
I made my traps pretty big pretty fast by adding in face pulls and band pull aparts to failure

>>40212593
>>40212720
ayy, turns out i can just try that out on right here. looks like ill be needing to switch to a wider stance then

I'm a fatass (~200 lbs of no muscle) and I started to lift. Given I'm more interested in strength than looking good, was I correct in skipping the dieting part prior to starting exercise? What should my daily calorie intake be then?

Can I use erythritol during the fasted periods of IF?

Is it better for me to start working out again by bulking or do I cut? Also what workouts can I start off doing?I'm a fatass who went from 155 to 197 in around a year, I'm trying to get fit again cause I'm starting to feel really shitty.

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Can't do SS for a few months due to an upper body injury and the recommendations of a PT.

How does this sound?

M/F (with skating on Wednesday to give my legs a rest) or M/W/F:
- Sprints (12 in total)
- Low-bar Squat (3x5)

(For sprints I would be following: http://www.bodybuilding.com/content/ultimate-8-week-hiit-for-fat-burning-program.html; for squats I will continue as if I'm on SS)

If I just wanna get faster and stronger.

>>40211648
I have the same problem and it's all because of jerking off

Where can I find babysitter for my wife's son?

How would you modify the SL 5x5 program with the following constraints:
The smallest increment is 10 kg because I don't have the plates.
Cannot work out on the weekend and Mondays due to work.

I'm especially worried for progress on the ohp

>>40213443

You need a different program. SL is not going to work under those constraints.

>>40213455
What would you suggest?
I have only barbells, pullup bar and a lat pulldown machine

>>40213482

Some sort of upper/lower routine that involves a lot of rep range progression rather than just weight.

>>40206497
How do you deal with the personality change that comes from a "purity spiral" With that I just mean that I am so healthy and so devoid of vices. That I no longer can identify myself with people around me.

I used to be faulty in the past but lately it is as if I have been closing down all of my vices, not even fapping anymore...and my willpower just keeps on growing.

But of course most people out there are still filled with vices and if you are extremely hostile of your own, it does not really help with making friendships with people who are tolerant of their own.

A liberal or a weak person could say "but you are secretly just filled with vices yourself!" and just for that occasion I made sure to never compromise to any of my feelings, to be at 100%.

I am not sure where my place could be, I already am at sports clubs but even there I am probably one of the biggest fanatics and I do garner some respect of the older, also dedicated people.

but where can one find such people as me in jobs lol?

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Currently on a cut. I usually throw one to two glasses of milk into my diet just to push me near or around my protein goal. Is milk hindering me from losing body fat? Also Greek Yogurt as well?

>>40213569
Not accepting other people with their vices is a vice in itself desu fampai

>>40213639
Why? One can cast stones if one is without guilt themselves. That is what the bible teaches. And I have eliminated something like 95% of everything bad. So I can throw middle to high weight stones at people cant i? Its like a deer prancing his strength. Showing him being healthy, its a natural desire to do so.

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>>40207376
Can anyone take a sec to enlighten me about warm ups please?

could i hit 1/2/3/4 in 6 months (coming from dyel)

>>40213724

Most people don't need a warmup beyond starting with the bar and working up.

If you're particularly stiff or certain movements need work it might be a different story.

>>40213717
I'm pretty sure that's not what Jesus meant, dude. Being better than others is no indulgence for being an asshole. Try getting into buddhist traditions of what vices and virtues are, it looks like you'd benefit from restraining your ego.

>>40213760

Possibly.

Not that it matters too much though. There's a lot of variation that goes into specific numbers that doesn't always correlate 100% with size or strength.

>>40213772
Thanks. I was just worried that going to the bar cold was a bad idea.

Is there any stretching that should be done before warm ups?

>>40213802

You can do some dynamic stretching beforehand on whatever needs it. Static stretching is best done away from lifting sessions unless its the only way you can actually get into the proper positions.

>>40213784
actually, you may be right, I had a nightmare, or dream about this realization. The problem is that it was subtle. At some point, your vices become so few, this natty lifestyle permeates so much that your personality changes because of it.

I guess its kinda more rare even here on /fit/ as there are a lot of cheaters and roidfags, but it still may be a pattern that others recognize. And yea I should probably work on my personality a bit, somehow.

Already trying out meditation in short bursts. But its hard to not be an elitist prick.

How much is 1/2/3/4 in kilograms?

>>40210051
You probably tightened your hamstrings and soas muscles. Look up some hip opening and hamstring yoga routines on youtube. Do one of those every day and your mobility will come back.

Also, instead of deadlifts, just do romanian deadlifts. Go down until your lower back begins to curve. If it's not below 90* from your legs, then you are definitely rounding your back on squats and DL.

>>40210154
You're not supposed to extend your back. Keep your core stable and don't stretch out so far.

Is this the only good thread on /fit/?

>>40213916
Only if you get an answer to your question. If not, this is the cancer killing the world.

After running 5.5months of SL, should I just switch over to SS?

>>40214221

No. Texas Method.

>>40214221
No
That's switching from a beginning routine to another beginning routine

>>40213862
60/100/140/180
also, it's 1 rep max

>>40213883
OK I'll try higher reps less extended. It used to feel like my guts are about to pop out. Now I gotta go till I'm only inch or two off the ground to get that feeling

>>40214232
>>40214239
Thanks guys but I don't think I can move to an intermediate routine yet (e.g. TM), due to the fact that my lift are still below 1/2/3/4, hence I don't feel I'm beyond novice yet.

How?

>>40214321
Then stay at SL

>>40214321
Are you still making progress?
If so, just keep going.
If not, are you gaining weight?
If so, you should probably change your routine and/or look at other factors like sleep and recovery-
If not, eat more.

My calves hurt after squatting. Is it a sign that I'm using my toes to push up from the hole rather than the heels of my feet?

>>40214331
>If not, are you gaining weight?
I've been on permabulk through all these months
>If so, you should probably change your routine
I think you nailed the problem.
In such case, should I switch to SS from SL then? Or otherwise?

>>40214321
What does lifts at 1/2/3/4 mean? 1 plate OHP, 2 plate bench, 3 plate squat, and 4 plate deadlift?

Won't the progression to intermediate depend on how much you weigh?

>>40214389
Your knees might be going too far past your toes, thus tightening the knee angle and putting more work on the calves. But that's all I can think of from reading SS as I'm still DYEL mode.

>>40214418
>1 plate OHP, 2 plate bench, 3 plate squat, and 4 plate deadlift?
>Won't the progression to intermediate depend on how much you weigh?

Yes and yes

>>40214408
There is not much difference between SS and SL.
You could simply reduce your working sets form 5x5 to 3x5 which is, iirc, recommended by SL anyways.

>>40214424
Unless he's doing exact Rippetoe lowbar squats, you advice is shit.

Yesterday I stalled on overhead press. On fucking 70 lbs. I feel like shit.

I'm 5 10, I've gone from 150 lbs to 142 since I started SL 5 weeks ago. I lift 3 times a week and do cardio twice or three times. I've lost quite some fat but I'm probably just not eating enough to keep up with my OHP now? What does /fit/ think? Should I just eat more? I'm actually liking the fat loss and I'm afraid of gaining too much weight on a bulk...

>>40214497
I must add I failed the last rep of last set. It was getting difficult in set 3 so I upped the pace to avoid my muscles tiring. Is that considered 'cheating'?

>>40214467
Would that somehow take me out of the stall?

>>40214497
>5'10
>150
>losing weight
>5 weeks into SL
SHIT NIGGA WHAT ARE YOU DOING

seriously. Don't worry too much about fat loss. Monitor your weight (and/or your calories) to make sure you don't gain too much weight, but you should still GAIN WEIGHT. You're a noob and you're not obese. Your priority for the next few months should be strength and muscle gains.

>>40214542
wat.

>>40214547
It's worth a try. If you can't complete 5x5 with a given weight, you should be able to do it 3x5. Other options are to buy microplates (to make 1-2lb jumps instead of 5lbs), or to slow progression down by working up in weight 1 set at a time.
i.e. you lift 105lbs 5x5 today. Instead of doing 110lbs the next day, you do
1x5 110 + 4x5 105.
then the next day
2x5 110 + 3x5 105
then 3x5 110 + 2x5 105
etc.

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there is a reason to do AxBxCxx or it's like this due the fact that a week haz 7 days ?
i can do AxBxCxAxBxCx..... ?

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How do I gain more weight, I'm really skinny and it's fucking impossible to gain any weight.

>>40214641
yes.

>>40214647
eat more faggot.
do whatever you can to get more calories in.
Put cheese on everything.
Drink whole milk.
Eat nuts in all possible form.
Use butter or animal fat when cooking.
drink pure olive oil.

>>40214467
then to what other routine should I change?

>>40214667
Here are your options:

- Drop your working sets from 5x5 to 3x5

- Buy microplates and increase the weight by 1-2lbs (0.5-1kg) instead of 5lbs (2.5kg)

- Progress in weight one set at a time (like described here: >>40214571)

- Switch to an "intermediate" routine, like "the Texas Method", "Candito's Linear Program", "2-suns 531", "PHAT", "PHUL", "531 for beginners", "GZCLP", ...

>>40214698
thank you for your help anon.
I'll give option 1 a try for a while then.

I have already been working with microweights.
Thats actually the only way to progress linearly on The Press and Bench.

Currently losing weight. Seems the more ab work I do the stranger my stomach starts to look. I can feel the muscles getting closer. Fat layer getting smaller but abs must be getting slightly bigger. Stomach looks more bloated? Love handle area getting bigger? Is this normal till more fats gone or should I slow down ab work.

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Can anyone tell my what they think my maintenace calories might be

I'm 76kg at 1/1.8/3/4 for 1RM
I'm cutting at 1800 calories and lost 2 kg in two weeks

Feel like shit all the time
Idk what to do

Pic unrelated

A few quick questions, is it effective to do 1set of weights>10m treadmill>1set of weights>10m treadmill>1set of weights if my workout can only be 30mish? how should I schedule it if I have an hourish? should all my cardio be done in one shot or is it okay to break it up? I am a 339lb hp right now if that affects anything

>>40214911
Run outside, no need to waste your gym time on a treadmill. Spend the 30 mins properly lifting. 3 sets won't do jack shit.

>>40214903
Need more info. How much exercise do you do per week? What's your job? How old? How tall?
But I can tell you that you can go up to 2000-2200 easy and still lose weight.

>>40214911
With only 30min, do either cardio or weights. Even with 1 hour I'd say do only one of them.
You could look into super- or giant-sets for your lifting. Those are almost like cardio.

>>40214903
Pic related: It is how you feel - like a discard coat.

I hit 3pl8 squat and I want to stop - I hate squating.

I'm at 1pl8 ohp, 85kg bench and 150kg diddles.

I feel like throwing in the power lifting towel and starting a bro split, I hate squat that much.

Should I stick with it? I need to find some motivation/direction.

Currently cutting atm, at 100kg from 140kg

>>40214911
1) You're over-analyzing your workout too early. Get in the gym and start sweating. Literally do whatever, and if you're sweating you're doing it right. Seriously.
2) don't do cardio/endurance on the same day as weightlifting if your goal is strength training. And if you must, do cardio after so you aren't tired out during your sets.
3) If you are on a proper weightlifting program, workouts are longer than 30 min if you are warming up by doing light/empty sets first. You should be doing warm up sets first.

I assume your goal at this point is weight loss. A weightlifting program and cardio is good for this, but diet is far more important.

>>40215058
Just squat less often.

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>>40214938
18 year old student, weight lifting 3x week and cardio twice, pic related is my upperbody program, I do two whole body's as well, run 6km in 30 mins

Can I please get a form check on my deadlifts, /fit/?

https://m.youtube.com/watch?v=VssH4zltsuM&feature=youtu.be

>>40214973
True

>>40215102
*Deadlift

>>40215068

I feel like if I only did it once a week I could throw in a shit tonne of accessories.

I don't get burnt out just doing bench/rows or ohp/diddles for example, but I am exhausted after squatting.

My thread got ignored, so thought I'd ask here instead:

I've been on and off training for two years, but been having symptoms develop post workout such as nausea, lack of appetite and the shakes etc etc over the past few months. Long story short it happened bad last night and I couldn't even finish my meal, felt like throwing up for hours and went to bed early feeling rotten as shit.

Found that my calorie intake is way below even recommended amounts and is probably affecting my health in a negative way long term. Currently probably consume about 1100-1300cal a day, 5ft11" 175lbs. My weight doesn't fluctuate much so I'd never questioned it.

I used to go to the gym, but due to money and time commitments, I started on a calisthenics routine last week, doing 1 day on, 1 day off. But now I'm wondering whether I should drop it until my caloric intake is better.

TL:DR - My questions, really appreciate any thoughts:

>Are there any recommended guidelines to follow to help me up my caloric intake?
>As I'm trying to build muscle and strength, how can I figure out what I should be aiming for in terms of calories? (I've read the sticky, but still confused)
>How should I reduce my training in the meantime to accommodate, especially as I've been experiencing these symptoms post workout quite consistently?

I know this is an excuse but I've been skipping the gym because I haven't been eating enough/sleeping and I know my lifts are going to be awful. How the fuck do you guys maintain eating enough food if you're a pretty busy college student?

>>40215092
Your Maintenance is easily around 3000.

>>40215125
>>40214665
>eat more faggot.
>do whatever you can to get more calories in.
>Put cheese on everything.
>Drink whole milk.
>Eat nuts in all possible form.
>Use butter or animal fat when cooking.
>drink pure olive oil.

There's tons of TDEE calculators out there. You probably need around 2500-3500 depending on your activity. as for your training, I don't know. maybe take a week off to focus on eating and then slowly ease back into training and increase volume and frequency parallel to your calories.

>>40215210
meal prepping
high calorie foods (see above)

>>40208847
Can someone please respond

>>40215285
All your suggestions just increase fat input. If your calories are mostly from fat won't you just get... fat?

Brehs, how do I into chest activation? I can do all the main lifts at (relatively) heavy weight with reasonable speed, exept benching.

Squat: Relatively slow going past parallel, but as soon as hips get activated I explode up.
Deadlift: All round fast movement.
OHP: Lockout can be a bit slow, everything else with good speed.
Bench: Incredibly slow off the chest and then only at a controlled but nowhere near explosive speed.

I'm ofc not talking last reps of last set here, just regular working sets.
Bench just feels like slowing the bar down on the chest takes away so much of my energy, making me unable to go fast out of the lowest position and then never really building enough momentum. What do?

And yes I:
- retract scapula
- arch back
- push chest up
- flex abs
- glutes and quads are tight

>>40215368
no

>>40208134
What is your main problem/question mate? 7lbs do barely make a difference in looks, especially if atleast most of it is muscle (which it should be). Hell, even if it were 7lb of pure lard, it cold not be that bad.

>>40215386
no. Calories are calories. Fat is the most calorie-dense macronutrient, so if you struggle to get enough calories, adding fat is the easiest thing to do because you can add more calories relative to the volume of food you eat.

>>40215407
What about program changing and how does cutting affect 5x5?

>>40215391
To feel your chest add some fly's. Arms straight but not locked. Try doing em on the floor for a safe ROM. Start light.
Partial reps at the bottom part might also help.

>>40215423
Thing is, generally I can feel my pecs. I can even make them bounce. Benching also gives me a pump in the chest. But during the lift it feels like there's no actual power coming from the chest.

Maybe an option doing some light flys before benching to get a bit more feeling during the lift?

Free gym at college has plates in increments of 5 kg only. Eg 10,15,20,25kg
How do I follow a linear progression program in this situation.
I'm thinking instead of adding 5 kg each workout, the progression could be like
5×5 xkg
5×8 xkg
5×5 (x+10) kg
Does it sound right?

>>40215408
Isn't eating too much fat like, unhealthy and all that? Like, what's the difference of taking 2000cal from carbs vs fat vs sugar?

>>40215418
What are your lifts? Have you progressed constantly through those 3months? Because adding 7lbs of weight - that you claim is a good chunk of lard - seems incredibly little for a beginner.

>>40215125
>>40215285

Thanks senpai.

I think that's the range the calculation put me on.

Following up on what the another anon said, whilst I get I could bulk out my calories with fats, I'm struggling at this moment in time to just get around 100g of protein a day.

Let's say I increase my calorie intake by say 100cals a week, am I not in a unique opportunity to gradually build up my carb/protein macros and then just add fat on top if I need to make up the difference?

What would you say is more important in terms of macros, other than hitting my daily calories?

>>40206497
I have a horrible chest, for some reason my chest doesn't get bigger even though I bench already my bodyweight (85kg).

/blog

>>40215458
Eating a majority of your calories from fat will/may induce ketosis.

It is not unhealthy to eat a majority of your calories from fat. Basically calories are calories. Watch your protein, watch your micros and watch your calories is all that matters.

For example, many *lent drinks use predominantly oil for a bulk of daily calories, and you drink them every day instead of meals. All that matters is calories, amount of protein, and micros.

>>40215457
It'll do. You probably won't be able to make a 10 kg leap consistently for long, so if you fail 5x5 (x+10 kg) try something like 3x3 (x+10) kg. Just something to get the weight up at first, and then you can do working sets with it next time you lift. I'm afraid you've got some slow progress ahead of you m8

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>>40215469
Red is bodyweight, which I barely tracked (current: 75-76kg (165-167lb). Green is DL (95kg / 210lb), blue is Squat (67.5kg / 149lb), Orange is Row (42.5kg / 93lb), grey is Bench (42kg / 92lb), and purple is OHP (32.5kg / 71lb).
I had a 3 week hiatus because I had a flu+abcess+injury.

I think this looks like T-rex.

>>40215458
Nope. That's a myth.
Overall, sugar is probably what you should try to get the least of.
But you could theoretically eat only fat+protein (i.e. "Ketogenic diet") and be just as healthy as someone who has a "normal" diet.
It also depends on other factors like age and activity level.
What you diet should look like also depends on your goals and how detailed you want to get.

>>40215489
like I wrote above, the ratio carbs/fat is really not that important. Just be aware that you need a minimum amount of fat for proper body function (unlike carbs which you could drop completely).
As for protein, when you increase your calories, your protein will go up automatically (pretty much all food contains at least some protein). And if you eat fat-rich foods, those are usually also protein rich (dairy, nuts for example)

>>40215285
Is that 3000 including exercise?

>>40215540
What's the app?

>>40215564
Yes. You ALWAYS calculate caloric needs including exercise and add/subtract from there depending on your goals.

How shitty is this ?

hop 3 x 10

dumbbell bench press flat 2 x 10
dumbbell bench press inclined 2 x 10
dumbbell bench press declined 2 x 10 (or barbell if there is someome that can help)

reverse ex bar curl 3 x 5
hammer curl 3 x 5
concentration curl 3 x 5

dips 3 x 5 (added weight)

pendlay row 3 x 10
deadlift 3 x 5

squat ??? x 5 (30 sec rec between sets until fail)

>>40215549
What about the accumulation of cholesterol on your arteries?

>>40215573
5x5 Stronglifts. I find it very useful for a noob like me.

I can't OHP the bar. Feel like I'm doomed to remain in skellyhood. I'm so weak I'm already stalling a few weeks in.

So I know my core is fucking weak, however I'm having trouble strengthening it. Last night I was doing a set of 15 crunches and when I was done my lower abs cramped up. This has been going on for a few years and usually kerpsme from doing any an workouts. My shit cramps up and it's like my lower abs contract and won't let go for a few minutes. Also probably doesn't help that I probably have hyper lordosis.
Question is, if I stretch out my muscle groups and work out my lordosis problem, will my abs problem cease or is it something that I'll just have to push through?

>>40215609
Is your form good? I had this problem: I tried to raise the bar in front of me, when you should be a bit laid back and move your torso forward as the war goes up. If you start pressing while standing in a straight line you have to move the bar in front of you in order to get it above your head, which makes the movement very much harder.

If you are sure your form is good. try doing dumbbell exercises that target your shoulders to build some strength.

>>40215581
Another myth. That has nothing to do with eating fat.

>>40215609
use dumbbells

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How do I deal with being a wristlet brehs?

What is the point of building my forearms, it will only further exaggerate how small they are

>>40215659
Other way around actually. Your small wrists will make your forearms look bigger.

I'm doing SL 5x5. I've been doing it for like a month now at 50kg DL/SQ and 35kg Press/Rows. Is this good progress? I feel like I could maybe do more, but should I just stick to the recommended weights?

>>40215578
Just do SS, faggot.

>>40215577
So eat 3300kcal on lifting days to maintain?

How many calories do you think I burn doing that upper body session?

>>40207363
no
no
meh
no

>>40215685
Whether it's good progress or not depends on where you started. My advice as someone who's a few months into 5x5 is that you stick to the program, even if it looks easy. Being a newbie to lifts you are at risk of injury if you start to add too much weight (I'm talking from personal experience).

In these first months the most important thing for you is to develop a good form. Practice, practice, practice.

>>40207363
4: Try deloading and working on your form. A rep in poor form will fuck you up.

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>>40215659
ufw you can gain size there too with forearm exercises

>>40215721
I see. I work out at home with a squat rack I got from a friend. So I'm really bad at my form just from lack of input. I'm like 17.5st at 6'0"ft Just from the bare minimum of the first week just lifting the 20kg barbell.

Gyms are too costly at the moment, so I guess I just gotta keep aware of my form.

>>40215761
Try recording yourself doing reps with a weight you're confortable with. You don't need to post it (although it'd be a good idea, since we can and will tell you if you're doing it wrong), you can check it and try to improve it.

I recommend Alan Thrall videos for form checking.

>>40215702
I don't know. And don't worry about "lifting days" vs. "rest days". You have to look at the big picture.
Don't go into detail every day "I did 30 min of cardio and walked 5km and carried groceries and went up and down the stairs 6 times".
Roughly estimate your weekly activity and calculate your needs from that.
If you get more or less the target calories for the week, you're fine.
Maybe a bit more on lifting days if you take a pre-/post workout shake or snack, but don't overcomplicate it.
Track your bodyweight on a weekly basis and adjust the calorie intake accordingly.

>>40208233
not preferring saya you filthy casual

What are some relaxing hobbies I can do? Need something braindead and fun, tired of spending all day on 4chan.

>>40215965
Botany. Cooking.

>>40215965
>>>/lit/
Check the sticky for recommendations.

>>40216020
im a student so the last thing I wanna do is read more books lol

>>40215986
Live in a dorm so can't do either of those

needs to be non-active as well because my knees are at their training limit basically

>>40216049
drawing

When doing the bench press, the barbell should be right above your nippels right?

>>40216090
Depends on your limb length, how much you arch, grip width etc.

>>40216101
all I can tell you is wide grip

>>40210006
Please guys answer this.

>>40216147
the wider you grip, the higher it's going to be on your chest.
For me it's in the middle between nipples and bottom of the ribcage.

There's really no general rule you could apply. All I can tell you is to watch a couple "how to bench" videos to make sure your form is good and that you're not fucking up your shoulders.
Tuck your elbows (i.e. upper arms at an angle)
The bar path is not straight on the bench press.

I've logged in 100 days in a row on MyFitnessPal.

Which means, since I've started my diet, I haven't failed, and I've lost a lot of weight!

Any of you guys got a streak going on MFP?

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>>40216294
2014/2015 stopped using it @ -50 kg

>>40216450
I don't know what that ching chang language is, or a kg, but why'd you stop?

>>40216674
it's italian
stopped because i went from 107 kg to 57 but i'm 183 cm
i was maniacally weighing my food intake down to grams

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>>40216294
almost a full year now. Though about half of that was not really focusing and I yo-yo'd. Been focused about 4 months now and the weight loss has continued.

>>40210907
Decline bench

>>40215615
No one?

>>40216674
>Italian
>Ching chang language
Dude, leave your moms basement once in a while.

>>40213872
Thx man. Ive had problems with short soas before, but not in this context.You're probably right.