QTDDTOT I'm doing a PPLxPPL split every week but I'm

Do PPLxUL instead.

>>40299754
/thread

>>40299754
Probably this.

The whole point of a ppl split is to avoid over-training individual muscle groups, and your original plan is essentially just allows more recovery time. You will only 'compromise' gains in the sense that you might not progress as fast as you could.

>>40299754
ty brah

So does getting proper nutrition even matter? For my first 3 months I ate clean close to maintenance calories. Now I'm bulking eating whatever the fuck is want and been making more gains.

Look up PHAT

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

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What's the "best" pre-workout?

I've been using C4 but I heard it has a harmful chemical that's been banned or something.

Is that true or should I just keep using it?

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So I fell for a similar lifting program to ss plus GOMAD. My lifts are really good but my body looks like absolute garbage (Pic related, one years "progress"). Should I just go on a huge cut and follow a similar strength related workout to maintain my strength or should I switch it up and maybe add a little bit of cardio? Also yeah I know I'm genetically fucked but I may as well try and look as good as I can.

>>40300221

What was the program? Why were you doing a beginner program for 12 months?

>>40300186
Caffeine.

Just like any energy drink, it's pretty much the sugar and caffeine that make you feel alert, and everything else is broscience.

>>40300221

What are your lifts?

>>40300267
My lifts center around Squat Bench and Deadlift Monday Wednesday Friday and I do core Tuesday Thursday. It was the program from the club rugby team I joined and I wanted to gain weight but It ended up just making me look like shit. The program was just very similar to ss due to the use of lots of compound lifts and a large focus on weight gain for me.
>>40300253
It wasn't so much of a beginner program as it was a program that focused on athleticism over aesthetics. I am graduating soon and won't be playing rugby this year so I was wondering how I could fix my routine/ what the fuck I should do.

>>40299751
Is casein a meme

>>40300612
> is (thing) a meme
The answer is always yes

Lifting has given me some joint/tendon issues ie rotator cuff discomfort, some knee and back pain that I'd like to address when I turn in my natty card (test). From what I've seen, it seems like deca would be beneficial to me in that regard. Anybody else have suggestions?

>>40300870
More front delt exercises should help

Protein powder expired January 2016, still take it?

>>40300261

I like the Vega sugar free energy.

The caffeine is actually from a better source (matcha), and keeps my stress levels down.

>>40300905

depends, if it is best before, then it is okay to still consume, just not as 'effective'.

I doubt the protein will denature rapidly after a specific date. This is more applicable for the synthetic flavoring.

>>40300892
I'll give that a shot, thanks

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>>40300870
>>40300892
Generally don't take advice like this, rotator cuff could be a variety of things from overactive pecs to under active lower traps, your better getting assessed properly by a Physo, lest you follow random advice from a fitness board and end up really fucking yourself up later.

Squat 5RM ~245
Dead 5RM ~325
That's on separate days. Started a new routine last month where squats (4x8) are followed by deadlift (2x12). I can hit 4x8 @205 on squats no problem, but then i'm fairly gassed to the point that i can only hit 2x5 @245 on deads. What the fuck? I don't feel like i'm really getting much out of cardio reps on deadlift.

Am i fighting my ego or should i change up the order/reps?

>>40301020
Probably the best option kek. I haven't seen any doctors about it, so far I've just been focusing on warmups, flexibility, and proper form but it still bugs me

I'm going into hospital next week and I cannot find the key for my cock cage
think my ex might still have it
wat do?

>>40301048
Fighting your ego. Lower deadlift weight to 225

I pulled a fucking lat or something doing bench press. This might take awhile to get better. I was doing starting strength. Don't really want to just sit around for 4 weeks or however long it takes. Can't even do back squats right now. What should I do? I might be able to do front squats. Should I just do cardio and front squats? Is there anything that I can do for upper body that won't use my lat in any way?

I'm cutting and don't really have many options for breakfast tomorrow unless I go buy stuff in the morning. Should I eat a bagel and drink coffee or eat some raisin bran cereal?

>>40301405
pls respond. I'm getting frustrated. Lifting is one of the only things I enjoy.

>>40301405
Same as >>40301020
Genrely give it a week and go in and do upper body work but really light and see how it feels, any pain/loss of mobility/significantly weakness and Physo for full assessment, don't want to get a Permanent injury when you just starting strength.

>>40301612
I've already given it a week. went today and tried real low weight on the bench. now it hurts again.

>>40301639
When it happens was there a pop or feeling somthing move in the muscle?
Any swelling/lack of mobility?

When do I stop ss?Been 6 months and lifts are stalling.

>>40301689
nah. just sharp pain when I unracked it today. that's why i figure it's my lat. otherwise it's just kinda sore and stiff and only sharp when i would use the muscle. Today the soreness was pretty much gone and I had to put my shoulder blades together and shrug down to make it feel weird. wasn't really pain just slight discomfort. now it's back to being a little sore and the sharp pain is back when i move it right. i don't know. figure it's just pulled and i'll need to not use it for longer. just trying to figure out what to do in the meantime.

Haven't stopped bulking since when I started going to the gym about 6 months ago. When should I stop?

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>>40301737
Sounds like a grade 1-2 strain, google active mobility and do that for a while. But I would still go to a Physo, better than /fit for treatment of injurys brah

What is a "bro split"? and if it makes you aesthetic af, why don't I just start with splits instead of a noob program?

>idgaf about strength

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>>40301819
2-6 weeks of rest. oh well. I guess I'll take a break. no reason I can't get my noob gains back later.

>2 days ago
>5 reps of squads and benche
>no problem
>add 2.5kg today
>3 reps of squads, bailed out
>3 reps of benche, got stuck under bar

y dis hapen

>>40301128
Don't worry. Doctor's have special equipment for that. Happens all the time. (You might have to change the locks next time though.)

>>40301435
Neither. Just scramble some eggs (or egg whites if your macros fit it.)

>>40301734
Been doing SS then lift stalled? Keep going and/or switch to SL.
Been stalling for 6 months? Should've switched to SL 4 months ago.

>>40301763
When you can no longer see your abs.

>>40301854
"Bro splits" also usually consist of high reps. You can't high rep 135lbs deadlift if you can't even do 1rep of 170lbs. And you don't get 170lbs without strength foundation.


Question: What's fit's opinion on asymmetric loading on Farmer's Walk and/or Deadlift holds for core strength.

>>40302876
>135lbs deadlift
*meant to say OHP.

>>40302120
increase weight in increments of 1.25kg. Also, use freedom units to maximize gains.

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How many 2.5 g tablets should I take daily?

I'm doing icf 5x5 and i've recently switched from 5x5 to 3x5 on the heavy compounds for more sustainable progression (still 3x8 on isolations), is this ok or will I get less gains?

What squat style is easier on the knees? High bar or low bar?

>inb4 squats arent bad for your knees

I know they're not. But they're still stressful. Stress builds strength, yes. But which style of squatting has the knees more vulnerable or have a higher chance of injury?

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Have any of you tried HMB and if so what were the results (if any)? Just read Greg Nuckols article on it and I'm conflicted.

I dropped my scooper in the shake, what do i do?

>>40303428
IIFYM

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>>40299751
change it each week so like PPLXPPXX then take off from where you left it so LPPXPPXX etc

Is there even any point training for strength when on a cut? I'm on a slow cut, and about to finish my 3rd cycle of 5/3/1, and this would be the first time I squatted above my previous 1rm, by 2.5kg, and I failed. After 3 months of this routine, I would've thought it'd have increased, even on a slow cut, but it didn't.

Should I change the routine?

>>40303307
what weights are you at on the main 4?
i'm on icf too.

>>40302876
>When you can no longer see your abs.
My body puts all the fat on love handles and gut.
Therefore, if I can't see the abs, arms and legs etc. will still remain skelly as hell with no fat.

Got a couple of questions:

is it normal to scrap your shins when doing DLs? I don't mind if it is, i just want to make sure i'm doing them right

It got to the point today where i had to stop with one set left because my shins were on fucking fire. Not bleeding or anything serious but it has ripped a bit of skin here and there and it hurts

Question 2: would buying long sweatpants help?

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Is tiny trips push/pull program any good? What's the best 4-day split in your opinion?

What exactly is the use of training traps? Besides it looking absolutely ridiculous

>>40303723
Accessory trap work can assist your deadlifts

>>40303523
fat comes of the midsection last on every human male
sorry, but there's nothing special about you that prevents you from becoming fit
you will remain skinny fat unless you improve your nutrition and exercise

>>40303764
I'm skinny fat, only have fat on my lower abs
I want to be able to see my abs but I don't want to look like an actual anorexic, it's hard

>>40302876
No I meant that it's been 6 months since I started ss and and my lifts are beginning to stall.Do I just stick with it and increase lifts by 2.5lbs or switch programs?

>>40299751
I just recently added hip adduction to my routine, and my legs quiver like crazy. I know this is normal, but when does this stop, and is there anything I can do to help it?

How big of a deal is it if my ass comes off the bench a little when I'm benching heavy? I know it's improper form but does it really matter that much?

>>40301405
>>40301896
Why are you straining your lats that much during bench and back squats? they shouldnt be hit that hard to get pulled. You are either mis identifying what the lat is or you arent using proper form. Your lats shouldnt hurt from back squats.

>>40304921
It doesn't matter much.
Make sure your feet are firmly planted and you arch your back. Should fix most of your form.

>>40303457
Depends on how much you are cutting. Im overweight by 20 lbs from being fat my whole life. Im content to not hit prs to continue losing weight. If you are trying to not be fat just keep cutting and maintaining your strength then when you hit your body weight goal do a small bulk to hit new prs.
>>40303619
Yes it can happen. I do sweatpants and it helps but use neosporin and lotion to keep it healthy if it tears skin.
>>40303723
Traps are also biggest back muscle and can really help with any pulling motion.
>>40303798
You need to have low body fat for abs but you an also train them. Do plank, captains chair, and your gym will probably have an ab pulldown machine. That will help but it ultimately comes down to lower body fat. Most abs you see are just anorexic guys like you said. But get a low body fat and train them and you an look thick and juicy with abs.

>>40304964
Cool. The way people on body building talk about it makes it seem like your committing a mortal sin and your chest won't ever get big

>>40304984
Bench isnt that great for chest growth anyway. Most people accidentally shift weight from chest to arms. Do dips and dumbbell bench press. As well as light dumbbell or cable flies.

>>40305029
I've read dips are good, but you need to lean forward to work the chest more than the triceps, right?

>>40305062
Yea leaning forward is more chest, straight back in triceps. I actually struggle to lean forward during dips so I just do the dumbbell press and flies instead.

I've been doing PPL for a couple of months now, I haven't noticed any real increase in definition or muscle growth.

So here's the routine:
PUSH: A Bench press 5x5 (+DS) DB incline bench 4x10 Cable flies 4x12 Chest dips 3x15 Lateral raises 4x12 Face pulls 3x15 Chest press 3x15 Tricep rope 4x15 Skullcrushers 4x12

PULL: A Deadlift 5x5 BB rows 4x10 Straight Rows 4x10 Lat pulldowns 4x10 Preacher curls 4x12 Incline DB curls 4x12 Hammer curls 4x12

LEGS: A Squats 5x5 SL deadlifts 4x10 Leg press 4x10-15 Ham curls 4x12 Quad extensions 4x12 Seated calf raise 4x16 Other calf raise 2x20

PUSH: B Incline bench 5x5 (+DS) Flat bench 4x10 DB flies 4x12 Chest dips 3x15 Lateral raises 4x12 Face pulls 3x15 Chest press 3x15 Tricep rope 4x15 V-bar tricep 4x12

PULL: B Deadlift 5x5 DB rows 4x10 Straight Rows 4x10 Lat pulldowns 4x10 Preacher curls 4x12 Incline DB curls 4x12 Hammer curls 4x12

LEGS: B Squats 5x5 Weighted lunges 4x10 Leg press 4x10-15 Ham curls 4x12 Quad extensions 4x12 Seated calf raise 4x16 Other calf raise 2x20

I do the first 3 ppl week 1, second week 2, then repeat. I feel like I haven't progressed at all =/ Also my lifts are hilariously weak, because grill

What should I do about db OHP and db front squats in the same workout? Should I focus on squats first, then rest and do OHP, maybe doing one exercise then the other?

I've been lifting seriously about 2 months and did calisthenics for 3 before that. I was 5'9", 160lb at about 18-20%bf and I'm now 150lb at about 15%bf. I want to look good during the summer. How much longer should I bulk before cutting(bfffulking 2 months so far)?

>>40305092
Are you actually challenging yourself with the weight? When I was weak I wouldn't have even been able to complete those workouts, but I'm a guy

>>40305092
>lifts are hilariously weak, because grill
This does actually affect your gains, girls have different muscle growing abilities.

You do have pull abilities on a push day. Lateral raises arent push they're more pull, face pulls are obviously pull. You also look like you are doing too much each day.

Deadlift 5x5 is a bit brutal and you are doing them 4x10 again later in the week. You might be spreading yourself too thin that you cant get enough energy to make an increase.

If you are just starting try:

Push: Bench of some kind 3x5, flies 3x5, ohp 3x5

Pull: Rows 3x5 or deadlift 2x5, lat pull down 3x5, curls until fail.

Legs: Squat 3x5, good mornings 3x5/lighter deadlift 3x5, lunges 3x5.

Cardio throughout as you feel.

>>40305115
They arent using the same muscle as the primary lifter so it mainly depends upon how much energy you have in a single workout. I often do OHP and squats on same day and Ill do a light OHP load then do my squats then finish with the rest of my OHP sets.
>>40305133
You lost weight on a bulk? If you want to look good for summer drop down to 10% bf and then continue lifting with a healthy diet. you can start your first bulk this fall.

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I have just started taking pre workout and I don't feel any difference in energy, I don't drink coffee or energy drinks because I don't need the cafine since I have enough energy on my own. I tried 1 scoop and 2 scoops.

Am I doing something wrong or does it just not work for every person? pic related, it's the one I bought.

>>40305149
No I was on a cut during the 3 months of calisthenics where I got down to 143lb. Past 2 months I bulked up to 150 while lifting weights.

>>40305162
Oh ok. I wouldnt bulk anymore if you are just starting. Noob gains can help you gain muscle even on a cut for a while. You can maintain a low bf for summer while also making gains. 6-9 months from now you might need to eat more to gain new prs.

>>40305175
Should I stick to maintenance maybe for 2 more months then cut? My lifts hardly improved when I tried a cut.

>>40305186
That would probably work. I cut slowly so I would start in about a month but you know your body better and that can work.

>>40305153
that is the weakest pre workout you can buy from my experience.

>>40305148
Yeah, I do. I ramp up to max on almost everything, honestly. These workouts are very hard but on my off days I'm not really that sort, and I've noticed a decrease in definition after these off days. Also got this from someone on here

>>40305149
Yeah I know, some of the exercises are off so I didnt think this was a very rigid push/pull split, more so for muscle mass gains. I've been weight lifting for about a year now, so I am still pretty much just starting.
I do regular deadlifts 5x5 but RDLs (it says SL diddlies but I don't have anyone helping me and didn't want to fuck up my back so RDLs it is plus muh glutes) aren't that hard and I go lighter on them.

Yeah I know girls gain muscle much slower, but I have no idea what to do about that.

Thanks for the advice anon, I will give that a try. Why the low amount of exercises in what you recommended? Also I've gone way up on DL and squat (up to 130 on both, I weigh 115), but pretty much only gone up ~5lbs on anything upper body in ~2 months.

>>40299751
>>40305153
Anyone? I really want to know if I wasted money or if I'm just retarded and did something wrong or something

>>40305208
I'll do that then, my deficit was about 700 calories too so that might have been a problem.

Does /fit/ eat raw eggs? Can it be dangerous?

>>40299751
Anyone take HMB, and what were the effects?

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how do i go about eating this?

anyone have a decent diet plan to get these macros?

>>40305216
Fugg, any recomendations on a pre workout that's at least ''okay'' and doens't have any harmful chemicals or is that just part of what makes a good pre workout?

>>40305229
Nobody needs that much protein.

>>40305246
is the tdee calculator lying to me

>>40303798
no, it's not hard. it's physically challenging. there's a difference. the other anon said do planks and abs and lower your bf%. correct. you'll sweat and strain.
the important part is the decision to stop thinking it's hard and start thinking that you're in control, working it, and going to improve

>>40305246
Enjoy your nogains.

>>40305218
Deadlift even light can tire out your cns quite rapidly. If you are doing RDLs for your butt good mornings and hip thrusts with donkey kicks on the cable machine will get a better butt result faster. As for gaining muscle slower, you cant do much other than roids which I dont recommend you do unless you want to look like a guy.
>>40305224
normal cuts are like 500 cal deficit. That might be why you feel so tired when doing lifts. Alternatively you cut faster so its a toss up for you to make.
>>40305229
>>40305269
TDEE calculators suck. To get protein easily though look at greek yogurt. 23g per 130 calories for 1 cup.

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>>40299751
I can make noob gains on a 700 calorie deficit as long as I get enough protein in, right?

>pic unrelated

>>40305325
I know, but I was just sick of being skinnyfat and went on a big cut.

>>40305386
Yeah thats fine. Its up to you to weigh the balance of losing fat vs gaining prs. Both are worthwhile things.

Weight going down, lifts going up, looking fatter. What?

what is PPLxPPL can someone explaine ?

>>40304880
>I just recently added hip adduction to my routine, and my legs quiver like crazy. I know this is normal, but when does this stop, and is there anything I can do to help it?
pls halp

>>40305644
Visceral fat. If overweight and training abs your stomach will actually look fatter.
>>40305751
Push, Pull, Legs. You hit each type of muscle movement in each one without tiring other muscles.
>>40305804
lower weight maybe, it stops when the weight is easier to move.

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>>40300186
Pic related

Anyrhing I should change?
ABxABxx

>A
> BB Flat Bench 3×8
> BB Incline Bench 3×8
> Deadlift/row 3×8
> DB Curls 3×8
> DB Overhead press 3×8
> Tricep Extention 3×8
> DB shurgs 3× 12
> Weighted Pullups 3×fail

>B
> Leg Extention 3×12
> Lying leg curl 3×8
> Lunges 3×8
> Standing calf raises 3×20

>>40305919
A will probably tire you out. Bench, row/deadlift, ohp and pullups will be bit much.

You also dont have squats on B.

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I want to start Couch to 5k
Should I jog or run during the high intensity intervals?
What's an appropriate pace for jogging and running? I read somewhere that 180 steps per minute is appropriate for running

>>40305380
Depends how much of novice you are. When i was overweight i made gains on 1000 calorie deficit, although quickly stalled. But yeah you will see some progress

>>40305380
A 700 calories deficit is a little too much even for a weight loss goal, unless you are fat as a fatass shit, in which case you should focus on losing weight only
If you really are a noob you will make "gains" anyway just from learning how to actually use your mussels

>be dieting for 6+ months
>been going just slightly over for the past two weeks

I need to get back on track, but my cravings are going crazy. Like, right now I would kill for a soda, and I haven't had one in months.

>>40306009
Jogging is not high intensity, so of course running, if not sprinting.

>>40305325
I'll definitely add good mornings, but i already do weighted hip thrusts and cable machine donkey kicks. I've been getting more compliments on my butt so I'm doing something right, I guess.

I don't want to look like a guy, more like emily skye or josephine skriver, or this chick (I think she does roids though): https://www.instagram.com/fightforgrowth/?hl=en

Also, why do TDEE calculators suck? I honestly have no idea how much to eat either, so I'm probably not eating enough for muscle growth, idk.

flared out ribs?

Anyone else?

My ribs protrude and my gut looks hollow.

Is there a fix for that? More abs/Less fat?

>>40306321
TDEE caluclators arent very accurate. Their parameters for physical activities isnt really accurate. I get a TDEE of 2500-2700 which is not possible as I eat no more than 200 calories and I am not losing weight.

Cant tell if she roids but you can probably get something similar. Keep doing what you are doing and you can get that body.

>>40306417
2000* calories I mean.

What are some good core acessories for a powerlifter?

>>40306417
I figured they weren't. I'm 5'7, ~115 and one of them told me to eat ~2100 every day. I eat maybe 1200/day now, 2100 seems like just too much since I only lift 3x/week and run 3x/week.

I will keep going. Thanks for being so helpful anon<3

Will I be able to progress much on Stronglifts if I do cardio when I'm supposed to be resting?

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>doing SS for the first time
>trying to do squats without a rack
>mfw
Should I just buy one already before I kill myself?

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How do you turn a girl's daddy issues to your advantage?
>tfw no sociopath gains

>>40306591
Get a build like her dad
Molest her mouth while she sleeps
Call her princess and wipe your cum off on her lips before you tuck her in

>>40306591
>>40306619
So, basically I can be as much of an asshole as I want AS LONG AS she feels like she's being spoiled
>wtf psychology

Pain on one side of back when fully extending arms during ohp. People have said I can "hyperextend" muscles, or whatever this shit is called. I feel a weird crack and it feels like shoulder goes out of place. Wtf is wrong with me? This shit happens when doing rear delt Flys movement as well

so I'm like 65 kg (should be around 140 lbs), just started lifting, had some past experience so abs and muscle do show cuz of skeletal, what stops me from eating pizza/mcdonalds once in a while when I'm hungry, I'm not on a diet except watching my protein intake. Also if yes what stops me from eating pizza if I keep under my daily intake when cutting? while still reaching protein cap ofc.

>>40307011
I forgot my other question, I have some core strength because i did compound exercises before i had a traffic incident, now I'm recovered and i want to continue, been doing PPL for 3 weeks so far and liking it, is this recommended before the summer or just do SS? personally I think PPL till summer for bigger muscles then start SS to not be a weak sixpackmeme

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I'm 5'11" and 216 lbs atm. I've been training since June 2016 and I wanna start doing SL starting next week. I've been following this strength-oriented routine the gym instructor gave me that I do 5x/week which is essentially machines:
A:
Bench press 4x4 @ 94 lbs
Flying machine 4x5 @ 121 lbs
Shoulder press machine 4x4 @ 77 lbs
Dips machine 4x6 @ 132 lbs
Crunch machine 4x20
B:
Lat pulldown 4x4 @ 154 lbs
Rower machine 4x5 @ 154 lbs
Shoulder srug 4x15 @ 53 lbs
Arm curl 4x4 @ 66 lbs
C:
Hack machine 4x5 @ 198 lbs
Leg press 4x5 @ 176 lbs
Leg extension 4x4 @ 157 lbs
Seated calf 4x20 @ 99 lbs
Crunches 4x20

I also intend to start running on rest days for a physical test I intend to take in the near future (2,7km in 12 minutes), but I don't know if running would interfere in the SL progress or not.
Do you have any recommendations for me? Is there any exercises I could complement SL aimed for biceps?

At what bodyfat do I start getting veins on my upper arms?

When figuring out TDEE, what constitutes sedentary vs light vs moderate activity?

I walk >5 miles a day and work out 1-3 times a week for ~2 hours (full body)

>>40307185
I'd guess:
Sedentary: <1 time a week
Lightly active: <3 times a week
Moderately active : <5 times a week

Anybody else sweat while they sleep after workouts? I have to put a towel down sometimes I sweat so much I'll wake up and be in a puddle. It doesn't happen when I don't workout.

Is sip monster? Why the fuck are you faggots drinking sip?

>>40305226
Nah (texture, fuark that), and no. I looked up the probability, it's something like 0.03% chance of actually getting sick. I believe the highest chance of anyone getting sick from raw eggs were infants, and it was a "staggerring" 1%. So yeah no, not even close to dangerous

>>40307555
however take 3 raw eggs every morning for a year you have a 33% chance of getting sick

>>40305919
split the push and pull excersices apart to A and B and add two of the leg exercises to each.

Is it normal to have bad lifting days? I've had a really great streak of working out consistently, improving my lifts, and swing gains. Today however (for what I believe are a few different reasons), I felt tired and dizzy after only about a half hour, and had to end my workout early. This is really fucking my mood and positivity.

>tfw you'll never make it

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>>40299751
>Is this alright to do? Are m'gains going to be compromised?
Obviously. If you're doing a 6 day routine over 7 days you're going to get the same results, but slower. Why is this even a question?

>>40299847
What possible reason could you have for asking a question like this? Unless you're genuinely spasticated you already know the answer and you're just being edgy. Diet and nutrition are the most important part of gains after your noob gain period.

>>40300186
>What's the "best" pre-workout?
Define best, otherwise you're just looking for google results.

Caffeine is best in terms of effective ingredients, value for money and various other factors.

>The caffeine is actually from a better source (matcha), and keeps my stress levels down.
This is flat out retarded. Caffeine isn't magically better because it's from a difference source, it's exactly the same. The reason matcha or other caffeinated drinks might be considered better than coffee is because they also contain theanine, which helps reduce the jitters and helps increase focus. The caffeine is exactly the same.

>Should I just go on a huge cut and follow a similar strength related workout to maintain my strength or should I switch it up and maybe add a little bit of cardio?
Can't accurately comment on GOMAD because I've never done it, but if you care about aesthetics at all then obviously you should cut. The other part of your question was how to proceed. If GOMAD is working for you then there's no reason to change, just fix your diet so you get the best of both. Adding more cardio will help cut.

>>40300321
>It was the program from the club rugby team I joined and I wanted to gain weight but It ended up just making me look like shit.
Your diet is what made you look like shit.

>>40300870
Can't comment on deca specifically but almost all steroids are going to exacerbate existing joint issues and muscle tightness. Improve your stretching routine and pick one that works.

>>40308197
yeah it happens. make sure to drink plenty of water and sleep well tonight. youll be fine

I am doing 5/3/1 and managed to get 7 on my squat 1+ last week, but was struggling to clear my deload week with good form on monday.

>>40308135
Should I just split A into push and pull and then do PPLPPLx

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>>40300905
If it's a best before then you're fine. If it's a genuine expiry date then you're fucked.

>>40301048
Doing Squats and Deads on the same day is pretty rare and you're moving into the weight that it becomes an issue. You're mostly fighting your ego but you might want to address that too.

>>40301435
Whatever fits your macros. Most people cutting don't eat breakfast.

>>40301763
Whenever you don't like how you look. If you don't care and you're not overweight there's no reason to stop. If you care about aesthetics there's no reason to bulk over maintenance.

>>40301854
>What is a "bro split"?
High rep, low weight splits, and usually less than 5 days a week.

>and if it makes you aesthetic af, why don't I just start with splits instead of a noob program?
Because small muscles aren't aesthetic as fuck. Strength matters less as you reach your peak and inversely, more as you're starting out.

>>40302120
Diet, sleep, no coffee, not enough sunshine for a couple days, any of 2000 other factors. One bad day is no big deal.

>>40302876
>Question: What's fit's opinion on asymmetric loading on Farmer's Walk
Very underrated, great for obliques in particular
>and/or Deadlift holds for core strength.
Useful but only at a higher weight than I currently dead (200kg+), thus you'd know at that level already anyway.

>>40303457
>Is there even any point training for strength when on a cut?
Less loss of gains. I can't think of any reason not to train for strength during a cut.

>>40303619
>is it normal to scrap your shins when doing DLs?
It's common but not normal. You want to stop before you hit big weights and fast pulls because you can and will damage yourself if you have that shitty habit.

>>40303723
Same as training any accessory muscle- bigger lifts.

>>40304880
Train hamstrings and quads. Particularly lunges and squats.

>>40304921
It means you can't get as much leg drive and reduces your bench by up to 33.333% Move your legs back past your knees and push your heels..

what are some good lifts for hamstrings? My quads are nice and big, but my hammys feel smaller in proportion.

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>>40304921
..into the ground so your ass is trying to push towards the rests. Your ass should be trying to push your body towards the rests because of your feet pushing. This will create maximum leg and glute drive.

Also ignore the other guy. Flat bench is still the best for chest growth because it's the most weight you can put on your pecs. Fix your form and you up your weight and thus increase your chest size. Simple stuff.

>>40305115
They're almost entirely independent other than lower lats, so it matters not. Perhaps OHP last because it uses less weight.

>>40305153
99% of pre-workouts are expensive combinations of bullshit. Caffeine is all that matters in almost all pre workouts. At the very least combine your own ingredients and save some money but on the whole don't buy pre-workouts and do buy coffee.

>>40305229
If you're posting in this thread you don't need that much protein. Either way the answer would be more avocados, more beans and more white meat.

>>40305919
Seems like a ridiculous routine to me but I don't know your goals so can't say either way.
Main issue is lack of back and quads despite 400 leg workouts.

>>40306122
pic related. Drinking calories is generally a bad idea.

Shouldn't be cutting drastically while starting exercise for the first time though, just setting yourself up for a binge. Cut closer to maintenance.

>>40306400
What

>>40306543
No, you'll just suffer a heart attack unless you drop your weight to the point where you can't make any real progress. Do cardio after your routine like a normal human being.

>>40306590
You should buy a gym membership for SS. In the meantime: goblet squats.

>>40306691
Sounds like lats but that's purely a guess

>>40307011
You type like a retard. But if it fits your macros it's fine once in a while.

>>40308197
Everyone has bad days. This is why you go anyway.

is there any truth to resting a week after a long period of training? I've been doing SS since November and felt excessively tired recently. Read a few place that you're supposed to take a week off every 2 and a half months or so.

Lifts are:
Squat 225 3x5
Bench 135 3x5
Deadlift 245 1x5
OHP 90 3x5
Powercleans 110 3x5
Dumbbell Curl 20 3x6-8
Chin Up Negatives 3x6-8

>>40309734
I do 5/3/1 so i have a deload week every 4 weeks
works pretty well.

>>40309966
alright then. Sounds good, I've been feeling kind of shitty at work so may this will do me well.