QTDDTOT

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Thank God
Am I missing anything if I switch dumbbell flat press for barbell flat press??I've reached to a point where I lose most of my energy by getting the dumbbells into position and I think bb press has more overload potential

Is my cold causing sluggish performance? I could barely do 3x10 of around 80% of my working weight. Or should I supplement BCAAs given I lift fasted and am on a slow cut?

>>40250409
barbell is less intense on stabilizers
>>40250375
no

Is it possible to shrink my thighs?

I still want to squat and have good, toned legs, but mine just seem grossly large, and it's not because of muscle. I used to cycle every day for like a year, about six years ago, I think they just got big, then I didn't really exercise for a while and it's just turned to blubber.

What the fuck can I do about piss splash? Keeps getting on the hairs of my legs then reaks later on

>>40250481
get to cutting i guess? mine were also pretty bloated and all i did was train cutting diet+heavy workout+light cardio and i never trained legs, they slowly thinned down and now im buildin em back up
there's probably a better method though

how much time planking do i need to reach visible abs level in say 2 months?

assumed proper nutrition and all

>>40250375
Lunges?
We didn eben hab bregfast!?!?

>>40250375
Weighted lunges are certainly not a meme.

>>40250584
This is a serious thread.Go troll somewhere else

Right I've just found some

A. Creatine Powder BBE: Nov 2016
B. Protein Powder BBE: March 2017

Is the creatine still good to use or not?

And how long after the March 2017 will the Protein last before being discardable?

1) Routine says to progress 2.5lbs on upper body, I would place a 2.5lb plate on my weaker side yes?
2) Starting EC stack today, have the infograph but would taking 1/2 pills for the main dosage be okay? I'm cutting sugar but still worried about blood pressure

How long should I be doing SS? Just finished week 12 today. Minus a minor squat/deadlift setback from an injury my lifts have really gone up a lot. But I am getting a little bored with it.

Back pain during squats?

>>40251025
It's roughly 1 kilo so a microplate on each side

Are captain of crush hand grippers any good for forearm gains?
What size is good for a guy that can deadlift 365x4 mixed grip and 255x3 with double overhand?
They're like $50 each so I want the right stiffness.

Are lunges as viable for single leg work as b. split squats? I'm having a hell of a time trying to get split squat form correct

>>40250506
Put some TP in the bowl to piss onto.
If it's a urinal, form your piss stream to the curves so you're not peeing perpendicular to the surface.
Don't pee as hard.

Is it normal to feel my lower back sort of "weak/tense" while I'm walking on the threadmill after I finish deadlifting?

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>>40250375
lunge? but i just had bregfast :DDD

>>40251039
Are you doing the original SS or with accessories... Also need stats

SL 5x5 vs SS 3x5, Can I do either if I am just a fat guy trying to lose weight with diet+lifting+soccer 1xweek?

>>40251154
Oh, so I would progress with 2.5lb plates on each side for upper body? Shit, I did that for squats meaning I would go up 5lb plates on each side correct?

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>>40251221
Fug :D

Is it reasonable to do a day of cardio on tuesdays and Thursday's while following sean10mm's stripped 5x5 program, if I'm going for weight loss?

>>40250506
Easiest solution: sit down to pee. I sit down whenever possible, especially at home or someone else's home.

Will cardio afect my gains?

So pretty much all injuries from lifting are due to poor form, yes?

>>40250584
>how much time planking do i need to reach visible abs level in say 2 months?
all of it.

>>40251194
What about the splash when dropping shits? Almost always happens, gets my ass wet with a mix of water and piss

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How to avoid this while deadlifting?
Feels kinda bad bleeding on a public barbell.

>>40250375
yes, oxygen is like water my friend

>>40251578
Where high socks or joggers dumbass

>>40251578
pants

>>40251563
Dude, same solution. I always have TP in the bowl.

>>40250375
Is this a meme?? I x a meme??? Is y a joke??

NO!! YOU KNOW WHO IS A MEME?? YOU ARE A MEME YOU FUFCKING MEME FUCKTWAT!! YOUR FUCKING GENETICS ARE THE MEME THAT'S WHY WORKING OUT IS LOST ON YOU!!! OXYGEN IS FUCKING LOST ON YOUR WEAK SPECIES!! LUNGES ARE NOT A FUCKING MEME THIS FUCKING THREAD IS A MEME FUCKING MEME DIPSHIT.

saged!

>>40251578
Wear pants

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>>40251563
shit longer logs so the distance between the bottom of the poop and the surface level of the water is smaller, meaning theres less time for the shit to accelerate before it breaks the surface tension of the water and reducing the splash.

eat more fiber.

>>40251578
You don't wear shorts in the gym if you're doing barbell training.

You *especially* don't wear shorts when doing squats or deadlifts. Shorts can stop your knees from pushing out if the fabric gets caught on your legs when squatting down, and when deadlifting what happened to you will happen.

Simple track pants will stop this from happening.

>>40251642
>Shorts can stop your knees from pushing out if the fabric gets caught on your legs when squatting down,
wat

>>40251532
in the end, many of them.

Also mobility issues.

>>40251514
yes, too much=bad
a bit= good

>>40251585
good one

>>40251276
Like Strong lifts more for that.
ALso the Low bar squat od SS is ... different.

>>40251210
yes

>>40251177
yes, try 150-200.

>>40251144
Me? No.
You? Mobility issues?

>>40250584
Go back under the bridge.

>>40250481
less squating, more running.

>>40250449
cold could be a reason.
When ill, more rest time.

yes try BCAAs

>>40251224
With accessories, and I haven't done one rep maxes but as of this week (all are 3x5 unless specified)
>bench 185
>squat 235
>dl 275
>ohp 100

I don't do cleans. As far as accessories go I do front squats, leg presses, lat raises, and shrugs on B day, and weighted dips, pullups, and db rows on A days.

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What body composition weighing machine do you use?
Plan on buying pic related, any thoughts?

>>40251587
>>40251592
>>40251613
>>40251642
Thanks bravs, will look into It.

Also, is megging still gay?

GF making me insecure now that she has an easier job that pays more than mine. Where can I get a manly job that pays very decently for just high school? Not above manual labor

>>40252127
Oil rig

>>40251713
I don't think I have mobility issues, I attempt to strech everything, but it's really an issue when I try to go ATG

>>40252212
Lower back?
Pain or injury?
How do Air squats feel?

>>40250375
Better to take all muh protein straight after the workout or some straight after and some the next day?
Also I can't get all the way down on my squats (not flexible enough yet or I haven't figured the technique) so should I work on more weight or getting down further?

>>40252247
Yeah, lower back but not on the spine directly, seems to really build up on both sides of it though

Air squats feel fine, could it be the result of butt wink?

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>>40251468
Answer plz

>>40250375
I just got creatine for the first time; I've heard varying things about loading period and dosages and the like, so how much should I use in a loading period (if I need one) and for maintenance?

>>40252732
175lbs btw

>>40250453
>barbell is less intense on stabilizers
Wrong

>>40252030
yes and no

Knee pain & start getting shakey when bending down to near 90 degrees and further; pain is kinda in the top of the knee, feels like its in the fleshy bit.

What can i do to strengthen them or prevent this pain?

or should i see a physiologist.

>>40250633
Underrated

>>40253061
>tfw I am stuck on OHP

even if I add the minimum amount of weight I can only do 2 reps, let alone 3x5
help me pls..

>>40253061
>>40253169
sorry it was not meant to be a reply

My muscles aren't sore the next day anymore, is it because I am eating a lot, getting my protein and sleeping a lot?

I am pushing myself quite hard in the gym.

>>40253184
DOMS doesn't last forever.

>>40250584
Do cardio youre just fat faggot

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how to keep arms straight through that explosive extention? I can't do it, I bend my arms, doesn't necessarily mean I pull with them but probably I do that too I don't even know. I watched myself when performing this and my arms are bending.

Is there any way to keep reminding it to me until it becomes natural?

>>40250409
Just do some heavy barbell press, then a few sets of lighter DB press.

>>40250481
>my legs are fat
>is it possible to make them smaller?
Dude, just cut.

>>40250584
Enough that it keeps you from eating and you achieve a calorie deficit.

>>40251025
Don't make the bar uneven. If you don't have 1.25 lb plates in your gym, then just progress by 5 lbs.

>>40251039
Until it stops working, despite adequate nutrition, recovery, and adherence. Add some fun lifts at the end of your workouts if you're bored.

>>40251144
Post form video.

>>40251181
Sure.

>>40251210
Yes, working your lower back can make it tired/pumped.

>>40251276
Yes, it really doesn't matter which you do.

>>40251532
Most, not all.

>>40251578
Fix your deadlift. There is literally no need for this to happen. All it does is cause friction between your leg and bar and impede your lift. Alternatively, wear tall socks or pants.

>>40252012
Don't get an impedance device. They're shit. If you're gonna spend money on anything, get calipers and learn how to use them. Or go get DEXA if you got the cash for it.

>>40252338
Protein timing doesn't really matter. Hit your protein goals every day, not just lifting days.

Keep squatting, but work on mobility on the side. Squatting IS mobility work.

>>40252732
Just take 5 grams a day. Loading phase is a meme.

>>40252842
You should post a form video. We have no idea wtf you're doing.

>>40253184
DOMS go away after a few weeks. I'm on my last week of Smolov Jr for squats, and I'm not getting sore anymore. DOMS are not an indicator of growth or progress.

1/2/3/4 is all well and good but how many chin-ups should I be able to do?

My PT has recommended me not to do barbell rows or power cleans. (they're causing lower back pain).

Is a rowing machine an acceptable substitute? I've been doing an incline press machine 3x8 as a sub for now. I'm a beginner on SL, no pain with the other lifts.

>>40253434
20 is a good goal. 1RM >100 lbs is a good goal as well.

how increase test and boost sex drive

>>40253497
Incline press is not a substitute for upper body pulling. Try dumbbell rows on the bench. Cable rows will work as well.

I recived a minor injury on Wednesday and became aware of it on Thursday (I previously thought it was just tiredness). From Thursday onwards I have been a lazy shit despite my best efforts. Are these two likely to be connected?

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should I give up the cutting meme? I'm like 18% bodyfat and want to look aesthetic but my lifts are beyond dyel and I'm stalling. like 1pl8 bench 2pl8 squat 2.5 dl, pretty bad

I don't have any friends and I hate all women so I have nobody to mire my body, so should I just keep bulking until I hit 1234?

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> Swimming with man bun
> Really nasty hair after swimming
> Too lazy to wash hair more often just because swimming
I am considering a swim cap. Do they help much with chlorination? Can you recommend a brand or type if so?

what lifts are suppose to be linear progression? only one that seems to go up like that for me is squats.

>>40253688
Hey buddy, I'm a hairdresser. Yes swimming caps help. Also, put conditioner in and leave it in before you go swimming.

>>40253506
Inject testosterone into your body.

>>40253719
I was told not to do this because the conditioner ends up clogging up the filters in the pool. I'm not sure if this is just targeted at women with make up but like, everyone at my pool is strongly recommended to shower before swimming.

>>40253593
Post pics. If you're fat as fatass, then you don't need to bulk. Height? Weight?

>>40253698
All of them initially. OHP typically stalls first, then bench, then either squat or dead.

What happened that last time you did OHP or bench?

>>40252442
Could be the lower back thats pumping up.

Film yourself and look for excessive butt wink and do squatmobilty drills.

>>40251468
>>40252632
Yes, but look that it doesn't hinder your Lifting.
Try severel typs of cardio, look what fits.

>>40253169
Do not add weight try holding points and go slower.
also push press for handling more weight and/or bodybuilding for shoulders

Also form (doah!)

>>40253303
Heavy pulls? just an idea

>>40253434
10-20

>>40253497
Machine rowing or Bodyweight rows
etc.
(Strengthen your lower back!
With love,
Your future self)

>>40253506
More sleep, more cholesterol, Vitamin d and Zinc(+Magnesium)

>>40253574
Can be...
being injured is a big stressor for your body, try to move it but no big things

>>40253593
Bulk and go for it
but try to minimize the fat gain

Whenever I try to do a deadlift following instructions (normal feet width, inches away from shin, arms just outside legs) I end up rounding my back, but when I try "my way" (keeping more distance from the bar, wider stance) I can keep a flat/normal back, what should I do?

>>40253351
>>>40252842 (You)
>You should post a form video. We have no idea wtf you're doing.

not just squatting its happening with just bodyweight squats now, i dont think its caused from squatting but even if it is i cant record a video with my knees like this.

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>>40253760
I'm skinnyfat 5"11 165lbs

So I have Pectus Excavatum and some noticeable rib flare,

I'm wondering if the use of braces would work at all and if there is a specific workout to strengthen my core that anyone can recommend to me.

I've seen many people talking about building up your chest muscles but that's not an option for me.

>>40253786
Post a form video.

>>40253808
Well then we can't really help you. Talk to your doctor and try to see a sports PT.

>>40253820
You're not too fat. You don't have very much of anything to cut to. I would just do a slow bulk to like 180-185 lbs then reassess.

>>40253786
Everyones form will be different, maybe give us a "right" way and your way video or picture

I went into the gym today and felt horribly weak. I could barely bench 30lbs less than my usual weight 5 times. Is this because I didn't eat whey protein after last workout like I normally do or is it because I barely slept last night?

>>40254005
sleep

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I'm on a new diet. First month went really well, lost about 12lbs. But it's been about 7 days since my last drop and I haven't lost any weight over this period. I've heard some people say I should wait 6-8 weeks...That seems extreme. Is it true?

I'm eating at about a 1000 calorie deficit (used to have a hormonal issue which resulted in overeating, don't anymore, this is just natural eating for me). People keep saying I should only drop my calories by about 200 but, I dislike eating that much food. I'm 257 right now. Eating about 1600cals a day.

How long should I wait during a plateau before changing my diet/activity level?

>>40251221
>>40251304
maybe I'm retarded but I laughed at this

Thanks anon

>>40250375
i want to ask advice on deadlifting form but i'm afraid someone will dox me from a form vid

>>40254652
What?
People here are normies for the most part

>>40253688
better yet, ditch the man-bun

What is some recommended cardio that's easy on the legs? I have a bad leg and can't do much running/jumping. I've been taking nice walks to make up for the lack of running but walking alone isn't that much cardio.

>>40254930
Ellipticals seem to be low impact high speed, medium drag

>>40254930
Swimming is as low impact as you can get. Ellipticals and stationary bikes have varying levels of resistance. There's also rowing machines

If I do the last set until failure, then reduce weight and continue, is that beneficial, detrimental or pointless?
Can't find anything meaningful on google.

I lift from monday to thursday, being friday my rest day and the weekend to do cardio. Is it ok if I go out and jog for an hour on saturday and on sunday jog just for 30 min? Will it affect my performance on lift days?
Or, alternatively, can I just stick to HIIT during the weekend?

>>40254152
Pay attention to weight loss across the span of weeks, not days. Any changes in weight from day to day can easily be masked by hydration status. Keep at it another week or two.

>>40255303
Are you talking about burn out sets, anon? It's useful for getting in more volume in a short period of time.

>>40255856
Some light cardio on the weekend is not going to be what kills your progress with the barbell. Jog away.

Hi /fit/.
I just got gym membership the other day. I'm finally gonna start going to the gym. What stuff do new people do at the gym that pisses you off? What can I do to make everyone elses life easier?

>>40255932
>burn out sets

Sounds like it. I didn't know the name, thanks.

>>40253741
I used to swim I can confirm if you shower before getting in the pool and putting a cap on, your hair is already saturated in non chlorinated water and it will mostly stay that way

Long story short looking for a beginner aesthetics routine, any recommendations would be appreciated, thanks.

wide or close hand grip for bench press and OHP?
what are the benefits of each?

>>40256046
workout 3 times a week

5x5 every exercise

squats every time

alternate bench press and barbell rows with OHP and dead lifts, do only 1x5 for deadlift

will /fit/ bully my lovehandles

>>40256012
Put your shit up when you're done. Don't smell like rotten dog cocks. That's about it.

>>40256046
Do literally any beginner barbell routine, add some arm work, lateral raises, and calf raises.

>>40256063
Close grip works your triceps more on bench. Wide grip fucks your rotator cuff more on OHP.

What kinda cardio do you guys actually love doing?

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Pls help me decide

>>40255932
Cool, thanks based anon

Should I drop squats? I don't like how my pants have gotten tighter in the thigh area.

>>40256212
>Drop squats

No.

>>40256222
But I feel voluptuous.

>>40256174
jelly

>>40256212
What is your squat and what is your deadlift?

>>40256398
I was 250 for squats at my highest. I fell off the wagon and am currently at 225.same thing happened to deadlift, I'm at 240 for that.

>>40252127
Wait until March and call your local landscaping companies when they start up for the season again. I'm sure they wouldn't turn you down, especially if you have a license and can drive

Just be prepared to get fired in July if you're a lazy ass, otherwise you'll be good until they finish the year

>>40250375
Talking to a grill on bumble. Total autism here. Should I just ask to hang out with her or how long do we have to do this back and forth bullshit in the app?
wat do

am i on a trip to snap city if im lifting without doing the valsalva maneuver?

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Stalling on my deadlift. Literally a 10lb difference between perfect form and rounded back nonsense. What do?

>>40256606

You're a bit more likely to get hurt if you're working relatively heavy without it.

If you're working lighter and you know how to brace, probably not an issue.

>>40256619
keep stronger form retard

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>>40256619

deficit deadlifts.... pull off a 20 kgs bumper plate.
the extra ROM will help you "break the floor".

>the opposite of rack pulls

>>40255932
Thanks for the reply on the plateau question. I'll keep doing what I'm doing.

Ok so couple weeks ago I pulled/stretched a muscle in right ab doing abb wheel. Let it heal. Now today I did the same thing on my left side. What the hell. Should I try not going so low for a while?

>>40251578
Many bars don't have knurling along the entire bar. I always find one that has no knurling where my shins touch it.

>>40250409
3x5 on bench or ramp up to a heavy set of 1x5. Then follow it after with 4x8-12 db sets with 60sec rests.

does high volume training deplete you of glycogen? I am talking about 40+ sets while on ~200g of carbs. I look flat as fuck and my face is like a skeleton after working out

>>40256916

It can, yes.

Anyone done with 531 w/ the big but boring part? It seems like such light weight for the 5x10 sets that it wouldn't be much progress. Opinions?

>>40256925
could my TDEE be higher than I calculated it? I am cutting at 2000 calories at 5'7 180 pounds and working out 6 days a week on a high volume PPL routine. Its only been 3 weeks and I see a big change

>>40256938

The weight only starts that light. It doesn't stay down there forever.

Also you're likely going to be pretty damned fatigued by the time you get into the BBB sets on most versions of the program.

Should I give Zercher squats a go if im focused on bringing up my back more than my legs?

>>40256938
Run a modified 5/3/1, in Beyond 5/3/1 Wendler talks about how the vanilla program was "incomplete". Use FSLs and jokers and pick your accessories based on what you're weak on.

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>>40250375
Has anybody actually run the Candito's LP? If so, how it was like?

>>40257033
depends, which variation of the program are u talking about. the only good one id say would be the control one for powerlifting, if u wanna be a bodybuilder just ditch the strength all together lol

Could I get some opinions on this routine?
http://forum.bodybuilding.com/showthread.php?t=4195843

attempting my first intermittent fast. seeing how it goes.

starting from the 4th of Feb @ 00:00 (GMT +4),
ending on the 5th of Feb @ 00:00 (GMT +4).

been eating clean and training well for 6 days, and Feb 4th counts as day 7 (rest day).

should I break the fast with A WHOLE DAY of junk food or my regular meal schedule?

>>40257272
not bad. but i would add in rack pulls above the knee just so u can overload ur upperback muscles because they are the most important

>>40257004
Yeah I planned on following it based on Beyond 531 doing FSL and Jokers. I was just concerned about the low weight of the big but boring. 50% of your TM which is already 85% seems kind of low but i'm fine with slow progress.

>>40257339
>fasting

Stop right there.
Fasting is bad.

You'll lose weight because you don't take in calories but it'll fuck you up when your metabolism slows down and you'll make it even harder to lose weight.

Also even considering 'a whole day of junk food' goes against the idea of losing weight via caloric intake.

I started lifting as a fatty but now I'm a mix of fat and muscle.

I've been keeping steady at 178lb since January and increasing weight but I just want to lose this fat on me, will cutting fuck up gains as well? Should I just cut even if it retains my muscle? I'd guess 20-25% bodyfat.

>>40256450
Then you're too fat. Your problem isn't having overly muscular legs.

>>40256606
It's more likely. Any reason you're not using it?

>>40256619
Form is a spectrum. 100% perfect form isn't very useful. Having good enough form to greatly reduce risk of injury while still be able to push yourself is what you want. Having some slight thoracic rounding on the deadlift is fine. Just don't cat-back your deads.

>>40256765
Let them rest and heal for a few days. I've also had that "stretched" feeling from wheel. Maybe try a shorter ROM.

>>40256916
It does a bit, but it's hard to do with weight training.

>>40256941
It's possible.

>>40257033
It works. People complain about not enough bench work.

>>40257498
Post a pic. Height? What are your lifts?

>>40257529
5'7 or 5'8 since that number was from a couple years ago.

225lb Squat
115 bench
250 dead
85 ohp

no pic I'm too insecure

>>40257560
You're still weak enough you could probably cut and continue to make strength gains, and probably even increases in lean body mass.

>>40257524
>It's more likely. Any reason you're not using it?
I can't figure out how to do it when actually lifting things. I can kind of do it when I'm not doing anything else. I've read some fearmongering stuff about it too.

Also I have a hemorrhoid and I heard it can make it worse.

Bros,

A little while ago while working out, I felt a sharp pain in the right forward part of my brain. It was almost as if something popped in there and I felt pulsing waves of pain.

Now more often than not when I work out, I feel the pain return in waves. Not always, but sometimes. Sometimes it also happens during sex or fapping.

Should I go see a doctor?

>>40257359
Your TM is supposed to be 90% of your max so when you're doing BBB with a 400 TM your 5x10 sets are going to be done with 60% which is like 240lbs, that's not low at all.

>>40257560
Just fucking lift.

Anything wrong with daily cardio?

I'm checking the dominos website for the country I am visiting and it is saying one slice of a plain pizza thin crust is 41 calories for large. How is that fucking possible?

>>40258197
That's fucking amazing bro. Cutting in easy mode. Does it cost much?

>>40258239
The large plain pizza price converts to roughly 17 American dollars. I am not sure if I am reading it right. 41 calories per one large slice seems crazy. Especially since it lists pan and hand tossed for the same pizza is 157 and 144 calories a slice.
How could only changing to thin crust cut 100 calories a slice?

>>40258310
Must be some dense crust kek

I get loose shits majority of the time, not like full on diarrhea it's more like soft blobs or fluffy pieces on this chart https://s-media-cache-ak0.pinimg.com/564x/1a/53/8d/1a538d177c4305a929ceb87d7b7961a2.jpg I've been seen at a hospital about this, they did some blood tests and seem to think I'm fine, could it just be ibs or something? I feel like it could be affecting my gains

I just had a health check at work, and it gave me a %body fat reading of 13.3%.

How does that measure up? Good, bad?

>>40258693
Good

>>40258717
Sweet. Still need to up my cardio though. Is there a lower limit that shouldn't be crossed?

Whats the true consensus on Planet fitness? Whenever I see it mentioned on this board, I see most have something to say about the gym.
What's the reason?

If I go for a light run in the morning, currently as someone who doesn't run, will I have trouble with my squats later in the evening?


I know that the consensus is cardio before weightlifting/squats is bad. But considering I'm planning to do them selves hours apart, am I good?

I've been lifting 3 years and i am happy with how my last two cuts have gone, but I was only eating about 220 prots a day

Im starting my next cut in a month and im about 90kg or 200lb now, is 275g of protein just a ridic number or is that right for me?

>>40258910
You're gonna get conflicting answers on this one.

There are studies that show eating more than ~0.75g of protein per lbs of bodyweight does nothing. Some claim there's a cap on how much protein your body can absorb per day. And other claim the opposite.

Your best bet in all honesty is to try for yourself.

>>40258777
yes its fine

also checked

Has anyone ever had an injury when their heart rate rises they get pain behind one of their ears near their neck?

Has made all my lifting impossible and I have no clue what to do other than wait and hope it goes away

>>40258685
Eat more fiber

>>40258063
I literally just got this as well, although its in a different spot. I would go to a doctor, but expect them not to be able to do anything about it. From what iv read this type of symptom comes and goes from people on its own accord.

I would stop antagonizing it though, dont lift or raise your heart rate so that it comes back.

Is PHUL a good bodybuilding routine?

For the last 3 days my ass and back hurts when I stand up from sitting did I fuck up badly? I didn't do heavy DL, I did romanian DL's with 25 pound plates on each side, could that have been it?

>>40256901
>>40250409

This, or something like it. It's easier to build strength with bb lifts because less limiting stabilisers finer delineated progression less energy wasted on set up etc.

Whereas it's easier to switch to a db lift for volume

weight x volume = mass

it's the bodybuilding law

>>40250375
They aren't a meme, but they can be. If the movement from the side looks like a well controlled squat it's fine, if it looks like some kind of drunken deadlift it's a fucking meme.

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How do people go more than 2-3 times a week? I've been going to the gym since about mid december and the DOMS fucking floor me for like 2-3 days after, do you just work through the pain or is it because I'm a beginner shitter?

>>40250584
Planks aren't useless but visible abs are not really related to them, only to bodyfat percentage (unless you have 0 muscle mass anywhere).

If you want to make your abs stronger then that's a different matter. If so then probably do 3 repeats of plank, lengthening time in plank each week. Take care not to sag and let lower back do the work.

Once you get up to like 90 seconds per plank start making it more difficult or look for a more intense ab exercise.

I recommend the ab wheel

>>40259340
If your DOMS doesn't stop being severe after the first two weeks you're doing something wrong.

Either you're doing new, different exercises every fucking time which isn't really optimal for a beginner. Or your recovery (food/sleep) is shit.

Any more than mild DOMS goes away once your body adapts to the training you're doing.

>>40250961
'Best before' which implies it should be 'ok' for a while after, as compared to 'use by' which you dun goofed if you consume after.

Probably going to depend on how it was stored, cool dark place and never opened? be fine, opposite? probably buy some new.

Protein powder should be fine again if it's been stored sensibly for a little bit but you probably want to finish it by summer and keep an eye on how your shakes smell when you make them.

>>40251025
If it says progress by 2.5lbs then it means use two 1.25lb plates, one each side. If your gym doesnt have microplates (they will most likely be with the olympic weightlifting plates and will be listed in kg, you want the 0.5kg ones).

Otherwise yeah you'll have to go up in 5lb increments like squats.

Don't ever load weight unevenly.

>>40251039
As long as it works for? If you're getting bored you can alter parts of it i.e. start to learn to front squat, learn to power clean. do some more assistance.

How do I make sure I have good form when doing pushups? I don't have a mirror to look at myself in when I do them.

>>40259432
For any exercise, set up your phone to film yourself when judging your form. Looking to the side in a mirror is shit. Trying to judge from a mirror infront of you is also shit.

>>40251177
I had a few, they seemed better for showing off grip strength than building it but i guess if you could put them into your routine dedicatedly it would help.

ALso imo it's not a massively relevant movement for deadlifting, if you want to build grip for deadlifts specifically rather than just in general i'd go for plate pinches for time or farmers walks or something instead.

>>40259442
Alright, thank you.

>>40251181
do db split squats off a bench, much easier than barbell and much neater than lunges which get messy ime.

>>40251210
yes it's called a lower back pump, they're hideous but entirely normal.

Should I weight rice before or after cooking it?

Anyone recommend me a good running program?

I don't know shit about running, so I apologize if my goal is unachievable realistically but

My goal is the endurance to manage ~10km, ran in intervals. It's not my goal to achieve it, but to build up the endurance to handle it without feeling like I'm at my absolute limit.

>>40251514
Yes,
Mainly just running will affect your squat gains though and how much by depends on how much you run. i.e. doing a 5k parkrun a week shouldnt affect much. but if you're training for a marathon you shouldnt even bother squatting

>>40259471
Most packages have the uncooked nutrition per weight. But it should say if it's for cooked/uncooked regardless. So before you cook it.

>>40251532
No, sometimes things just snap, but a lot of the time yes

>>40251653
some of them can if you wear fucking stupid shit to the gym like cargo pants, or swimming shorts so he isn't wrong perse. But yeah, most shorts are elastic and wont interfere with shit.

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>>40251221
barg barg :DD

>>40251642
>>40251653
>>40259513
Slighty smaller/tighter than optimal shorts can stop your squat descent. I had this problem when I found my old gym shorts from high school. They felt fine, but when I got the gym I had to bail my squats because I couldn't achieve depth. They tightened a bit around my legs and would pull my waist towards the knees.

Shorts are fine if they're loose enough.

>>40253169
drop the weight and add volume. OHP is the hardest lift to progress, and people make it harder because they bang away doing 3 sets of 3,2,2 each week instead of dropping the weight a bit

Why can't my biceps grow?

I used to do a lot of chin ups and after seeing zero growth in the biceps, just lats growth i started going to a gym. After 2 months i saw decent triceps growth but zero biceps growth, even strength is pretty much the same since i started on all biceps isolation exercises i do.

Did i get cucked by genetics?

>>40253303
focus on staying relaxed at the elbows. When you're setting up youre tensing the fuck out of your upperback/rhomboids, tensing the fuck out of your grip but the bit inbetween should feel kinda loose. Also probably slow down your first pull.

>>40253434
Depends on your bodyweight. Generally chinup 1RM is around 10% higher than your bench 1RM so just work it out from that

>>40253593
It really is just about bodyfat man. It's possible to not look that good at 1.5/2.75/4/5 ... I should know. You'd just be bulking forever.

>>40256012
Just don't smell, or be a hyper aggressive chad. Those are the only things that annoy me at the gym. Oh and people that hog fucking everything because they're working with one of the gym pts

>>40256938
It's also 2 minute rests so yeah by the end should be pretty challenging.

>>40258975
you should probably get that checked out

Is doing pullups/chinups every workout for arm/uppderbody endurance a good idea?

>>40258310
Thin crust is sliced different. It's sliced into those little tiny squares maybe 2"x2" where as hand toss the whole pizza is sliced into around 8 peices. My guess is portion size changed

Sometimes while really straining on a lift usually last set or something I will go almost deaf like in my ears after and half to keep trying to pop them to get the pressure to balance out. Wth

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Squats
Deadlifts
Planks
Side Planks

Is this enough for abs/core for an intermediate?

>>40259744
If you're training for strength, it might me. Some people need more core than others. If your deadlifts generally fail because you cant keep your back straight then you might have a weaker core and need to focus on it.

Look into powerlifting core exercises.

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>>40250375
I need to up my fat intake a little. Nuts are great, but a little expensive for me at the moment.

Can I simply have 2 tablespoons of olive oil a day? It sounds a little dumb to me, but there shouldn't be anything wrong with it, should it?

>>40259228
How would you describe the pain? For how long have you been lifting?
Is the pain decreasing?
If it's muscular soreness, iron a blanket or towel, leave it on your back and the warmth will relieve the soreness.

>>40259845
>Can I simply have 2 tablespoons of olive oil a day? It sounds a little dumb to me, but there shouldn't be anything wrong with it, should it?

Sure, or just cook with it. Butter, and coconut oil are good too.

>>40259877
I already use it for frying, but I've never taken that into account. Thanks.

>>40256212
Get bigger pants

>>40259909
can just pour it on your food when you're gonna eat it. some oil on the rice is easy.

>>40256212
Do sets of 3-5, train for strength instead of hypertrophy

in any case, being able to see your quads through your pants is an amazing feeling. Buy better quality pants that fit you better desu

Ive been doing SS for a year and my left arm looks a lot less smaller than my right arm. Will this balance out? Shall i do accessory exercises to help this balance out?

When you fellas get fast food, do you go for the nuggets? Would that chicken be the best choice? All th s fastfood places now have these great deals for nuggets now adays

>>40258936

Well I guess ive tried with "normal" protein intake, im not gonna lose muscle by eating too much anyway

TIME TO SHRED THE FUCK UP YA KNOW WHAT IM SAYIN

>>40260174
Curious myself, I weigh 186 at 6'0 and cutting too. How much protein should I be taking?

How do I calculate the weight for my tire flip?

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Can somebody please explain the benefits of HIIT on a cut over regular cardio? If I do 10 minutes of hiit I burn 150-200 ish calories but I could burn more than double that by doing 30 minutes of regular steady running so whats the benefits? Just that its faster? I keep reading articles where people say that HIIT increases your metabolic rate or some shit and makes you shed fat faster but is that just bullshit?

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core strenght, plank or crunch ?

Is it stupid to drink protein powder when I hardly exercise? I'm just cutting and find it hard to eat enough protons

Anybody here know effective ways of avoiding thigh chafing when running?

My sis showed me a pic of a bald spot, should I stop taking creatine?

>>40260666
also curious

>>40260471
The science suggests that it will keep your metabolism higher for longer throughout the day after the cardio session is finished.
Regular cardio does the same thing, but some studies suggest HIIT does it more effectively. There is also some evidence from a recent MacMaster University study that suggests that HIIT uses fat as fuel more effectively than standard cardio.
Another effective option for cutting (my personal choice) is low intensity, steady state for long periods of time. 90-120 minutes on a treadmill or Exercycle at a steady state burns a good few calories and focuses on fat burning, according to some studies, and it has been effective for me during contest prep. The other benefit to low intensity cardio is that it allows for more active recovery. HIIT, in contrast, can nevatively impact muscle recovery, because the high intensity portion should be maximum effort to get the most benefit from the intervals, and sprinting or rowing at maximum effort can be very taxing on the respective muscle groups involved.
There are benefits and detriments to each cardio style, but I find LISS over long periods to be most effective.

Anyone ever use garcinia cambogia pills? I need a form of appetite suppression and someone recommended it to me

>>40260714
So a slower hour long jog is probably pretty good

>>40260799
>appetite supression pill

just dont eat nigga. if you're hungry often drink more water

>>40258766
>>40258766
Anyone?

>>40260471
b/c it's not about calories burnt, it's about the hormonal response and metabolic adaptation. Look at physiques of sprinters vs triathletes vs marathoners.

>>40258766
I can only answer this from an outsider's standpoint. I'm European and we don't have these.

Big commerical gyms pander to social fitness. They generally have machines, smith machines, and other equipment the free-weight athlete dislikes. Like most of /fit/ are.

I've already heard allegations about shit like 'lunk alarm' and disallowing 'dangerous' exercises like deadlifts and cleans. And general shit about disallowing heavy barbell styles of training.

I'm starting HIIT/ circuit training, it's 20 minutes long and includes only bodyweight exercises

My aim is to tone up and get rid of my skinnyfat physique. I can't decide how frequently to do it, is every second day too often to recover?

Also considering starting yoga and do that every day, would that be ok too?

>>40259871
Been lifting for almost a year, i feel it decreasing now but it was really bad at first. Like it would take me a few seconds to stand up straight or even sitting straight on my chair would cause discomfort.
I dont think it was muscle soreness I swear if elt it in my tail bone

>>40261021
Every other day is normal to train. Experiment. Might be harder to adapt at first if your bodyweight training hits the same muscles every time.

>>40261094
Great, thanks!

>>40251499
This PSA brought to you by The Bloodhound Gang. Also check'd.

>>40261020
Thanks

Well fuck,PF is the only closest one to me now and maybe a ymca

>>40260639
or both?

Is it overtraining if I do a 5x5 on decline, 4x5 on flat bench, and then a 3x5 on incline?

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Is two peanut butter jelly sandwiches a day too much?

>>40261228
Go there and ask to see the gym before you sign up. If it has the proper equipement then it should work. Goes for both.

On a beginner routine you probably need a rack with olympic sized barbell and weights. Pullup bar, and belts are great too but barbell is absolute must. Dumbells are great too but you can manage without them if you're forced to.

>>40261259
Absolutely no way of telling with the information you've given: None. If it fits your macros it's fine.

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is it gyno lads?

Have lost nigh on 33 pounds yet man tits have stayed almost resolutely the same
dont seem to have the sore nips or hardness that people with actual gyno have

could it possibly be psuedogyno and will go as i lose more weight?

>>40261259
Ezekiel bread and natty pb and you have my blessing. if you're eating pic related i say you're missing out on a good nutritional opportunity. you should just eat a bag of candy at that point.

What's a good full body routine?

>>40261472
sorry about shit pic by the way guys best i can do

>>40260471
https://www.youtube.com/watch?v=zzZBq2b-QmU

>>40260695
bump

>>40261058
If it's close to your tailbone area then be careful, I might get that checked just in case.

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>>40250375
So I've been working out for 4 months now, 76.4kg, 5'9

5x5 maxes are
Squat: 60kg
BP: 35kg
Row: 42.5kg
OHP: 17.5
Deadlift (1x5): 70kg


Should I start cutting? I'm at 12.9% bodyfat.

>>40262227
Those stats don't seem right at all to me

>>40253169
not sure if this'll help you but I've found a few people forget or just plain ignore their breathing during OHP which makes a substantial difference. Make sure you focus on your breathing as much as you would during squats or diddlies.

Big breathe in before you push the bar, brace, hold it until you bring it down again.

>>40262227
Are you a female?

>>40262282
what in particular?

>>40262296
Nope

>>40250375
My rotator cuff and outer shoulder are pinching/sore
Anyone have any tips/advice on how to not fuck up my life forever by tearing it?

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So SL 5x5 app has pull ups & chin ups on the same day.

I've been trying to hit it like that, but whichever one I do first leaves me completely gassed for the next...so if I do my chin ups first, I'll usually get a total of ~25-30 over three sets but my pullups will be like ~12-15 over three sets and visa-versa.

Are pull ups & chin ups on the same day a good idea? Should I do them alternating? So keep them on workout B, but Monday would be pull ups and Friday would be chin ups?

Or am I just being a pussy and should one not effect the other to that degree?

>>40262312

Get good scap control/stability
Get good thoracic mobility

>>40262335
I'm pretty sure it's pullups OR chinups.

>>40262227
Girl?
then yes.
Guy?
fuck no.

>>40260695
no, the fuck?

>>40261482
Every programm with a balance of all movements.
What is your goal?

>>40261257
why you do this?!
if it's light weight no...

>>40258191
slow cardio like a walk, no problem.
Watch out for jointt problems.

>>40257339
healthy food, maybe a bit more to get your cravings down.

>>40256993
maybe also Front squats, but zerchers can help

>>40262227
That doesn't seem right at all
I am 71 kgs and somewhere in the mid 20 percents of body fat and have twice the lifts as you and i am dyel

how are you 13 percent body fat at 76kgs yet have so little lifts
your stats seem impossible as a man

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>>40262372
These are my max lifts from the SL 5x5 app. I'm sure my 1rm could be MUCH better. Would that be a better indication?

If I'm doing a hip flexibility routine, how many times a week should I do it? Daily?

>>40262372
>>40262402
Oh, and I should also mention that I started from a position where I couldn't even do one single push-up. I had to work from nothing.

>>40250481
Train your upper body more. There's no such thing as too big legs, only too-small-rest-of-body for it to look good, and it's a damn shame to throw gains out the window.

>>40250584
Use time you would spend in the kitchen eating more than 500 calories below your maintenance on doing the plank instead.

Guaranteed abs

Is there anything wrong with eating chips to get a few calories in during a bulk?

Any tips to increase grip strength?
My deadlifts are stalling because my hands are too weak

Why is steak the best tasting protein.

>>40262680
U M A M I
M
A
M
I

>>40252012
Don't listen to >>40253351
>Don't get an impedance device. They're shit. If you're gonna spend money on anything, get calipers and learn how to use them. Or go get DEXA if you got the cash for it.

They both do the exact same, just differently and with the same inaccuracy. Both measure your relative fat-to-lean ratio, neither will give you the absolute bodyfat.


Personally I use a Withing's scale, linked to an online logging tool. Then occasionally extract the data to find my averages and my trends over longer periods of cut/bulk. As long as you keep the surface clean and the weight-conditions the same you'll have something solid to relate to.

Just don't think that it tells you the true bf%, and don't listen to people telling you calipers are better. They're both just tools open to interpretation.

>>40262402
I'm gonna say again your stats are nowhere near correct, that isn't 13 percent body fat

Just keep lifting friend, until you wanna decide whether to cut or bulk, but im gonna go ahead and say you will eventually probably want to bulk

at this stage just continue to lift

My pecs are looking real weak. It looks like I have a strong upper pec, but the lower pec looks weak as fuck. What is some lifts to help compensate?

>>40253688
I was just about to ask why the fuck her arms are so hairy. Thought the glorious 2.5d women had been spoiled for me.

Godspeed hairy senpaisam

>>40262614
For deadlifts your grip usually hits a wall pretty fast. Most people including myself recommend switching to a more mechanically efficient grip which you use for your heavier sets. Keep pushing double overhanded, but when it's time for your heavier sets you pull out the big guns.

Mechanically more advantageous grips are mixed grip, hook grip, or straps. I don't recommend straps because mixed and hook grips are still 100% you.

For extra grip work, just holding the barbell at the top works.

>>40262402
>>40262730
Basically you're too weak to justify a cut. You should absolutely be able to progress much further before you stall.

>>40254930
The ERG row is exceptional if you use it correct.

While I always feel it in my quads and glutes afterwards, I never felt anything in my joints during or after using it. Don't know how bad your legs are, but my brother who is missing 90% muscles from knee down in one leg can use it.

>>40257524
I wasn't say that that was my body weight. Those were what I was lifting.

>>40262730
>>40262789
Thanks bros. The bulking continues

>>40256012
Gym:
>Either put weights where you found them, or in their proper place
>Don't hog several pieces of equipment at the same time
>Don't take up free weight areas if all you're going to do is bodyweight exercises, actually don't take up space others could use productively, if you aren't utilizing what said space is designed for.


Social:
>Be mindful of hygiene i.e. don't smell, don't look filty, clean equipment you soiled with blood/sweat/tears
>Don't start telling people your life story if all they do is say 'goodmorning' or 'hey'. It's courtesy, not an invitation
>Don't wear stupid fucking crossfit brands if you plan to only do bodyweight exercises
>Say 'hey' to people if you make eye contact with them
>Don't try to interrupt people who are in the middle of a set unless they're in some sort of danger, you can wait the 10-40 seconds it takes for them to finish to ask your questions
Really, just imagine all the bodies in the gym are thinking feeling people like yourself and treat them like you want to be treated

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I want to learn to balance and walk on hand rails, but would need to practice in a place where I can't get in trouble. I'm thinking of getting some pvc pipe, filling it with concrete, and making a stable base for them so I can practice just a few inches off the ground.

Am I overestimating the strength of this setup? I know you can make gymnastics rings in a similar fashion, but I don't know if the change in applied force is too much for a single pipe.

>>40263015
why tho

>>40263077
I've wanted to do it for awhile. When I was like 8, I went to Islands of Adventure and while waiting in line for the Spiderman ride, one of the meet and greet guys dressed as him hopped on the dividing hand rails to make a quick exit. It's always seemed cool to me to have that kind of balance and agility, so I figure why not pick it up now while I'm getting /fit/

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>>40263015
It's dependent on moment. That is, the distance between where you're standing on the pipe to the supports. I don't have the numbers for concrete in my head. But my initial thought for a setup like this would be like pic related

I'd get a steel pipe of similar diameter to the ones you wanna walk on. Make a few of those supports of wood, decently thick. A circular groove that the pipe can rest on. The thicker you make the supports the less chance of the structure falling to shit.

>>40263123
the last 'thick' should be 'wide'. Wider is more stable.

>>40258766
Planet Fitness isn't a gym, it's a place where people go (or don't go) to ease their conscience.

They're the modern version of buying indulgence

How would one go about correcting peck symmetry imbalances?

>>40263235
Face people at an angle so your big pec is foreshortened

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Anyone else ever feel pain @ pic related (bit lower on the traps near shoulder blade)? I injured it once, iced it and haven't felt pain in months before last week, where I spent a few hours playing vidya hunched over. Now it feels like the muscle is being sheared from the bone. The fuck is up with that?

>>40263391
I would sometimes get muscle spasms there from hunching over, no big deal. Not sure if that is what you have though.

>>40262227
are you including the bar??

>>40250409
I've actually fucked this girl

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Been doing a routine for about 3 months.

I stopped getting DOMS and only mild soreness the next day. Is this normal? Or do I need to up my weights or something?

I'm pretty happy with the gains and progress so far

>>40263565
It's more like a pulled muscle than anything else, but it's becoming a chronic issue. It flares up whenever I'm doing any pulling exercises.

>>40263674
Totally normal. DOMS happens to noobs, all I feel now is a bit of stiffness.

>>40263673
Pics or it didnt happen

>>40263674
DOMS should not appear on a consistent routine once you're used to it. DOMS is a result of doing something your body is not accustomed to. You're doing nothing wrong.

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Would be good to do a routine like pic related 6 days a week?
Theoretically I think it would be like doing a full body 3x a week, plus lots of small muscles accessories, but I'm not sure this reasoning is right.

>>40263664
nah - should i?

>>40261482
Pranks GSLP + push-ups and pull-ups every training session.

>>40263719
Of course. You count everything youre lifting.

Btw, at 12,9% bf why would you want to cut? Just eat maintenance and you'll be good for the summer.

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>>40263719
No, why count the bar? It isn't a weight.

Next your gonna tell me that you count calories that you drink when it's not food.

On chest day is it wise to do both incline and decline bench press? Should I even need to be doing both?

>>40263821
Yea bars are weightless. Your not even lifting the bar somehow you only lift the weights attached to it its strange. Yes you count the bar you bunch of retarded trolling fucks

>>40263719
Always count the bar, christ

>>40263823
Apparently decline is a meme

Can i replace bench press with weighted dips for a couple of weeks?

>>40259845
Anyone know what brand of tights she's wearing?

>>40262227
>I'm at 12.9% bodyfat.
No, you're really really not.

I don't know where you think you got a number that precise and with that certainty, but that's wrong AF.

Even with DEXA scans you'd be saying 12-14%, not 12.9%.

>>40263128
>>40263015
Whatever you end up doing, make sure the rails are closer to the ground than your balls when you're standing up with your knees slightly bent.

>>40250375
what's the name of the powerlifter/weightlifter who dances to edm after completing a pr set?

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I need Patrick Bateman's workout routine

>>40266583
Leg machines 5×10

Back machine 5×10

Weighted crunch 6×15

Bicep curl 7×10

20 minutes exercise bike

Leg extension 3×15

Leg curl 3×15

Leg press 3×15

Barbell curls 3×20

Rear delt flyes 3×20

Lat pulldowns 3×20

Cable rows 3×20

Deadlifts 3×20

Bent over barbell rows 3×20

Incline bench 3×20

Lateral raise 3×20

Dumbbell press 3×20

Close grip bench 3×20

Cable pushdowns 3×20

Stretching exercises to cool down

>>40253688
No, swimcaps don't help. Water will inventively seep in.
Don't swim.
No gains, boring as all fuck and ruined hair.
You also seem to be starting too late to be competitive.
The cardio is great but there are better ways that won't turn your brain to mush.
I competed 12 years, went to state finals and I wish I spent that time doing anything else.
Only did it because I was naturally good and liked to win stuff.

File: mikenelson1.jpg (20KB, 200x275px) Image search: [Google]

20KB, 200x275px

I know "cardio kills gains" in that it upps your TDEE which can make you miss calorie goals more easily but is there any other mechanism by which cardio (like biking) hurts hypertrophy?

What's the maximum safe weight for running?

Sometimes I'll bulk to 190, but I feel nervous about my knees and ankles.

bump limit reached, merge with other thread so we don't have some idiot start another one

>>40261118
>>40261118
>>40261118

>>40250375
Its not a meme if you do lunges at least at 405lbs https://youtu.be/fSR7eL_lFtg

>>40259473
couch to 5k

Does no fap it's gonna benefit my gains? Or it's just a meme
Also
Best ways to improve my squat?