QTDDTOT

I have a squat rack, bench, barbells and plates of 10 15 20 and 25 kg
Can someone suggest an LP program that doesn't use 5 or 2.5 kg increments by maybe varying the volume?
Can't switch gyms.

On a PPL program do you progress weekly or every workout whenever possible?

>watching poor man's GoT

Can following strength programs still get you a good body/ aesthetic to a point? I want to be strong but want it to show a little aesthetically too..

>>40302465
vikings > got

>>40302889
Someone with taste at last. Skol

>>40302480
Bump

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>>40302889
>>40303726
yes goy watch chinese princesses and vikings convert to islam

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

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>>40302465
>Comparing dragon shit to a series based on actual historical events grounded in reality

>>40303869
>thinking Vikings is an accurate representation of historical events

kill yourself now please

>>40303869
>actual historical events
You have no idea how much you're wrong

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>>40303875
Dragons are not real anon.

>>40303869
>Shieldmaidens are 1-1000 vikings
>Show has whole armies of progressive women fighters

Really sizzles my backfat.

>>40302333
Stop memeing and buy the smaller weights

>>40303892
>based on
>at least grounded in reality

Im not saying the story of Ragnor Lothbrok is real you chumps, he is practically king arthur tier.

My left knee seems slightly swollen, but only when I bend it fully. Should I rest or should I squat?

>>40302306
Virtually no benefit from cheat days. Cheat days are for the weak willed

Is training abs a meme?

>>40304019
No but training chest is

>>40302480
Second bump

Ordered myself Fat Gripz, what am I in for?

I've been eating properly, training consistently and upping the weight regularly and seeing gains, some fat gains as well but it's not too much I guess. Also hitting macros and getting enough protein etc. So far so good, but I rarely get DOMS anymore, even though I'm seeing gains and after a long time of dicking around I finally got my form correct and getting gains and all those things. If I don't get DOMS should I switch to another program to switch things up? Or should I just /STICKTOTHEPROGRAM/?

>>40302435
Whenever possible

when people say deadlift "unequipped" do they mean literally just walk up to the bar, no weight belt or wraps or is there some weird equivalent of the bench shirt that lets you deadlift more

>>40304167
For most people DOMS stops happening after a while. If you're making gains then just keep doing what you're doing senpai

>>40303869
You forgot to tip your fedora

If you watch any TV series you're a cuck nu-male, period.

>>40303869
Vikings is pretty inaccurate in terms of clothing and shit. And it's based on sagas, not 100% historical facts. We don't even know if Ragnar Lothbrok even really existed.

I like having a gym buddy but my mate is absolutely brainwashed by the snail oil salesmen that are personal trainers after seeing one for 2 years (and making absolutely zero gains).

He critiques everything I do and keeps telling me
>'You gotta use kettlebells man'
>'You're not going to know yourself once the PT is through with you'
>'You gotta bounce and spread your legs during an overhead press'
>'You're missing out by not using X machine'
>'You're workout is too simple'
All while I've been doing /fit/ Greyskull LP for the past 2 months in my home gym and already making noticeable physical gains and increasing my lifts by a lot but needed to join a proper gym because my squat is heavier than the weights I have at home now.

The problem is he hovers around me at the gym and is adamant that 'everything is going to change' once I get a PT (we're getting 3 free sessions when we join up properly, just finished out 7 day trial) but I know the PT's at this gym are going to be meme workout practitioners and are going to get me to do stupid shit for 45 minutes and then have their hand out for like $60 and will have no interest in critiquing and correct my form (I know it's definitely not proper and I've decided to deload and work on form for a few weeks rather than just keep loading up heavier weights and hurt myself/learn shitty habits).

What the fuck do I do, there's no changing my mates mind on this because he's as stubborn as a mule but I'm stuck with him now, I know 100% my lifts have suffered the past week because I've been babysitting him and also him making me feel shitty for what I'm doing.

>>40304288
Tell him to fuck off if you are making progress but also just do your work stop being so soft

What are your stats?

>>40304214
No you're correct, unequipped means no belt and no straps

>>40304301
5'7" @ 69kgs

55kg - Squat
50kg - Bent-Over Barbell Row
27.5kg - Barbell Shoulder Press
38.5kg - Barbell Bench Press
60kg - Deadlift
24.6kg - Close Grip Barbell Bench Press
7.5kg - Dumbbell Side Raises
9kg - Dumbbell Curl
11kg - Dumbbell Hammer Curl

I know it's all over the place, I literally started with just the bar on my first work out and added weight from there each workout to get used to it, I was a useless, unfit NEET before starting.
I want to get it more consistent which is why I want to deload and just work on proper form so I can get it back up properly.

>>40302306
Would having a volume day on a Friday, where I perform the same lifts twice a week be beneficial to helping me increase my lifts? Or should I just lift heavy every session? Was thinking of going for 80% of my working weight and aiming for 4x12, then microloading and working from there

>>40302306
>Cheat days: any benefit at all?

If you're cutting, I wouldn't suggest "cheat days".

I would simply eat another meal of high quality protein source, a bit of sweet potato (1/4-1/2 of a medium one), and a good serving of greens.

Extra calories with dense nutrients helps with cutting. There's never a 'need' to eat junk food. Keep eating clean and you'll notice your tastes changing.

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If you don't like Vikings you're a confirmed pleb.

>>40304400
There are some exercises where you should not keep trying to increase the weight. I use less weight than you on lateral raises despite lifting much heavier than you on everything else. It's not safe to push for high weight on that exercise, so keep it low and use it as an accessory after OHP

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>>40304547
Oh really? I've just been following the guide to add weight like Greyskull LP suggests.

Though lateral raises are really, REALLY fucking hard, the hardest of all the things I do really and there's no way I'm raising my arms as high as I should, 5kg is way more comfortable for me so maybe I should stick with that?

Anything else that is just an accessory that I shouldn't be increasing, or something I should be increasing more?

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What are the advantages of becoming strong?

And does strength training get you a sexy body anyway?

Last night I was worrying over all sorts of things and noticed my heart was thumping and I had chest pain from anxiety.
Should I stop taking pre-workout as a preventive measure? Just worrying as my dad had to go to the hospital recently over a similar thing...

So yesterday, i was a fat fuck on my bulk and ate 4000 calories over my TDEE. Will cutting on my rest days on weekends hurt my gains? I really don't want to be a fat fuck by April

>>40304400
Lmao your lifts are pathetic

General bump

Where is that Viking anon who takes the time to answer like 7 questions in one post?

So I'm 155lbs/6", and if we're going by the 1g/lb protein meme I'm supposed to get over 150 grams of protein daily for max efficiency? What if I get 100 every other day?

>>40304617
How the fuck did you manage that

Do you get more benefit from doing say 3 sets of squats back to back as opposed to doing one set at 10am, another at 1pm, and the last at 3pm?

I guess what I am asking if it is still possible to get the same amount of benefit if you do shorter sets throughout the day instead of dumping all of it in an hour or so?

>>40302306
>Cheat days
bad idea, I do one or two cheat MEALS a week to prevent cravings and eat out with friends or family and try to not pigout

>>40304231
Holy fuck what a pussy, dis 4chan tell you to say that?

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>>40305334
>taking 2 hour long rests between sets

Jesus christ

>>40305291
NO gains

>>40305291
.8g/lb, retard. The 1g/lb is for lean body mass.

Breakfast: porridge
Or bacon and eggs

Lunch: chicken roll or tuna
banana after gym

Dinner: salmon

Banana before bed

Where did I fuck up?

>>40305464
The bacon part.

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>>40305422
I probably phrased it weirdly, but what I meant was, the amount of work is the same, but it's just spread out. So is the benefit still the same, or do you get added benefit from stressing your muscles more in a shorter time frame?

I guess the question could be applied in a different way, you're working in a store lifting shit all day, so you end up doing 50 squats or whatever. Will those 50 squats throughout the day net you the same benefit as doing 5 sets of 10 squats in the gym in a shorter timeframe?

I know it's a weird question, but I've always wondered.

>>40305484
Your muscles grow because of the stress and demand put on them. If you do a single set every two hours, do you really think your muscles are sensing a demand or much stress?

>>40305501
Yeah, it's what I thought, but for some reason it didn't make sense in my head until someone spelled it out for me

Thanks

>>40305303
I am 5'7 127 rn. Kinda little guy. Had oatmeal in the morning: 400 cal.
School lunch of chicken tendies, potatoes, applesauce, and pretzel sticks, surprisingly only like 800 cal if i remember correctly.
But then i got a cupcake pushed on me cuz of my GF birthday. 160 cal. Then post workout KILLED some hamburger helper mac n beef. Like 6-8 cups of that. 1/3 bag of fritos. 3 pb sandwiches. And a multi vitamin cuz gains. I then passed out in a food coma.

t. Recovering ED patient.

how do I go from 15%BF to 10-12%? feels like I'm stuck here my diet is already bout 80% clean

>>40304589
Bump

Bumpity speedbump

>>40305744
Eat less.

Are weight machines really that bad? I have been going to the gym for a few months and slowly getting into it. I don't have a clue what to do in the actual weights area, so figured I couldn't really go wrong with the machines

>>40306205
Most machines are not bad at all. They isolate specific muscles. The only bad machine I'd say is the Smith machine. It forces you into unnatural lifting positions with squats by making it a strict vertical lift, which the squat is not.

>>40306205
Machines are literally hitler

>>40302889
Until season 4.

Chinese princesses, lesbian feminist queens and shitslam ruined it.

>tfw floki was the best character
>tfw templars are being shoehorned in next season

It jumped the shark this season, I loved it so much too.

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>>40306344
>>40307007

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>>40307074

A couple questions about StrongLifts

1. Is it okay to do pull downs instead of pull ups? It's just that I have no consistent way of adding weight to pull ups. My gym has no dip belt

2. SPOILER
Should Sigurd have really died on Vikings?

>>40306205
Don't use machines, be one

3x5 or 4x6 for flat bench / ohp / back squat
or even something else?

been doing 3x5 with high rep isolation pplrpplr but thinking bout higher rep compounds

>>40307437
>My gym has no dip belt
Grab a dumbbell with your ankles

>>40304288
>'You gotta bounce and spread your legs during an overhead press'

WTF?

>>40304288
Just tell him that you enjoy lifting with him but you wanna do your own thing. If he's not retarded he'll understand.

>>40307539
Fair enough I guess... But are pull downs vastly inferior to pull ups?

Is loose skin really just fat you haven't lost yet?

>>40307437
Yes it's okay. One is push, the other is pull, both use same muscles.

>>40302306
What supplements do you guys take daily?

I'm thinking about getting on some sort of water pill or yohimbine to help get my mental goals of getting below 10%

>>40304288
>snail oil

>>40307718
multi vit
fish oil
zma
cla

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How do I get the most gains at subway?

Have any of you guys had flared ribs? I was just looking online for a way to fix it and I was wondering if any of that shit (some core/shoulder and breathing exercises) works.

>>40307798
you do a 360 and walk away with a pretzel

>>40307798
>get sub
>unwrap sub
>dump contents onto plate
>throw away bread
>consume

>>40307798
By never going there.

>>40307655
Absolutely, they don't even engage your lats properly. Pull-ups are the superior exercise.

Are flies necessary in a chest workout to build an aesthetic chest? Can it be done with dips and your standard bench presses?

How "on your heels" do you have to be for squat? As long as your feet are flat and you aren't pushing through your toes, anywhere between the ball of your foot and heel should be fine, right?

>>40304589
Bump

>>40304589
I guess muscle builds up after being teared, getting stronger means being able to move heavier weights, thus tearing more your muscle fibers. This leads to a faster aesthetic physique given you switch to a bodybuilding routine after attaining certain level of strength. Strength training does build a good physique but it's a slower process than going for the bodybuilding route.
Take it with a grain of salt though.

>>40307910
But I'm hungry!

>>40308017
Bump

>>40308042

boomp

>>40308017
flat bench + ohp will cover most. some people need/add high rep decline/incline. nothing wrong with flyes but not necessary

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Hi /fit, tomorrow I'm going through my gynocomastia surgery and I'm terrified. It's getting /fit/ and becoming more obsessed with how other people perceive me that made me realize I want to actually go do this shit.

What I'm trying to say is, if I don't wake up from the anesthesia, it's your fucking fault.

Also thank you.

>>40308461
Don't be terrified

Anasthesia is safe and everything will be fine. Medical technology is better than ever. Dying during surgery isnt as common as it used to be

Plus, in the past, if you needed surgery they'd take you to the butcher with a shot of whiskey.

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How can I train my chest without using my shoulders too much?

It's just a minor discomfort and stiffness. My doctor doesnt seem concerned, but Im still waiting in my xray results

>>40308507
Yes but the chance still exists. And to die for something so vain! I haven't told my coworkers what I'm doing, even my family barely knows; to die of gyno surgery, that's just awful.

>>40308728
You can try self resistance for now. It can help keep your test trained.
HOWEVER I honestly don't think there are any chest exercises that don't work your shoulders to some degree.

>>40304214
It literally means walk up to the bear (in footwear of your choosing and nothing more), lift it up, and put it back down again.

>>40309456
bar*

>>40304288
Tell him to fuck off if he doesn't get the hint. Alternatively, ask him where his gains are if his advice is so good.

>>40304288
>not rubbing snake oil on the bar before a heavy set
Not gonna make it.

>>40303735
ragnar strangled the chink for getting him hooked on drugs.

the mudslime child ended up stabbing haelga and killing herself.

vikings is great for making itself seem cucked, but then the ones involved in cuckery get deaded.

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Is nofap a meme?

>>40309563
psychological placebo

nofap and sips are newfag traps

>>40309577
Thanks anon-kun! Will you answer another question for me? How important is milk when it comes to gaining muscle mass?

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>>40309456

>>40309632
not important at all

>>40306205
you should learn the main lifts and ask for advice, most people are willing to help if you ask how to squat.

>>40309577
so nofap is a lie?
I never really looked into it

>>40302306
>>40304528

I remember reading here that if you're cutting for a long time it's good to eat at a slight increase (maybe 300 or 500 more than your tdee) for a couple of days after reaching a solid goal (like for example losing 10 lbs), of course you're not gonna be eating junk food, you're gonna be eating the same healthy things while also monitoring your macros, i don't exactly remember the reason but i do remember that it was for people who needed to cut for long times (like 6 months up to a year)

Is this bro science or is there a real benefit in doing this? maybe just mind gains?

>>40309784
Thanks m8

>>40309638
>tfw

Is it acceptable to start lifting with PPL and making linear progress that way?

I really don't want to start with SS or some shit

>>40310665
sure.

the best program for beginners is the one you enjoy doing and the one you'll stick to the most.

if you don't enjoy doing SS, don't do SS. I started with PPL because I was a NEET with too much free time and wanted to be in the gym for 6 days a week.

only 50% of the weight I'm losing is from fat loss. is that good or bad?

Was cutting, but I want to let my wrist rest for a bit, I think I fucked it up.
Should I just eat at maintenance for now?

Is feeling bloated while cutting a normal feeling? I feel like my muffin top is exploding out my shirt and I've got air in my gut.

>>40310982
Why? You'd do the opposite. If you stopped lifting you stopped burning cals. eat less cal with more protons.

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What are kettlebell excersizes that work my back?

>>40302306
can any of you hit me up with EUROPEAN onlin websites that sell gym stuff? from leggings to neck harnesses?

>>40311002
I figure if I continued to cut while I'm not lifting, I'd end up losing a lot more muscle than fat.
I'm only gonna stop for a week though, so I don't know if it's really gonna matter.

>>40311074
What lift did you fuck your wrists up on?

Are there any cons to starting SL 5x5 with "low" weights? I started this Monday because I want to keep muscles while I lose weight (255lbs) and my lifts so far have been:
SQ: 5x 52.5kg / 115.5lbs
OHP: 5x 20kg / 44lbs
BP: 5x35kg / 77lbs
ROW: 5x 35kg / 77lbs
DL: 5x 55kg / 121lbs
now lurking around I see that I may have started too light, thoughts?

>>40311086
Probably OHP, maybe I was putting too much weight/pressure on the joint itself.
I can still move it but moving it in certain places and trying to push/lift things makes it ache and hurt

can we merge the threads? Seems like every fucking day some retard makes 3 different QTDDTOT's and all of them get fragmented advice.

>>40311110
If it feels too easy, jump up 10lbs instead of 5lbs each day. The only con is it'll take a few weeks to catch up, but you're still ahead of people who haven't started.

>>40311114
ya blew it

Do whatever lifts don't aggravate your wrists. Some workout is better than no workout, especially on a cut.

>>40311120
you'll live

>>40309456
>tfw can't lift lmao1bear

>>40311110
>>40311130
Thanks, gonna check how it feels, when you say too easy do you mean after doing the first set or when I finished all 5x5? Because I have struggled a bit on my last sets while doing Squats, OHP and BP

when is it acceptable to wear those alter ego underarmour compression shirts?

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>>40311130
>ya blew it
I should have waited to go to my normal gym with a squat rack instead of cleaning the bar ;_;

>Do whatever lifts don't aggravate your wrists. Some workout is better than no workout, especially on a cut.
I know, under normal circumstances I would have kept lifting, but I have a date with a qt to go rock climbing this Saturday, so I wanna make sure my wrist is in okay condition by then.

Why does my protein level go down when I take protein supplements? Why does my hermatocrit go up when I drink more water?

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So I was trying to do some negative dips and right at the beginning of the movement I felt the blue area "snap", not in the sense of tearing but more of a "some muscle moved really fast as if someone flicked it"
[spoiler] lmao how do I explain this shit[/spoiler]

it was quite painful at the time but now (~4 hours later) it has already stopped.
What was it ?

>>40311213
>Why does my protein level go down when I take protein supplements?
what the fuck are you talking about?

There's no such thing as a protein level.

>>40311182
I wear compression leggings and I only weigh 125. Do what you want.

as natty, is it more effective to do full ROM with perfect form with less weight or heavy weight with not so perfect form? like some cheating and what not

asking since shit like krok rows and power shrugs(aka cheating shrugs) work better than their regular counterparts and its all about going heavy

I currently weigh 240, age 22, 5'11. Im eating around 1300-1500 calories, is this too little? Not meant to be a joke, Im new to the whole fitness business.

So I got this thing where the bone underneath my pecs is pushed out, if seen from the left side it looks normal but from the right side you can see a bone bump

any way to fix this? feels bad man

>>40302306
wear your balls, cuz i reckon they'll be on your face when you sleep

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Been lifting for about a month now. How bad will getting plastered 1-2 nights a week affect my gains? I've already given up weed but I really love to drink.

>>40311266
Are you watching your macro nutrients? Salad will fill you up faster because it's high in fiber.

How much should a female be lifting when doing ss? I'm struggling to do 20 pounds on each side, and I haven't really seen it mentioned how much you should be increasing every week/session as a female. I know it varies but a general outline would be nice.

>>40311258
If you have to cheat or you go in to bad form territory the weight is too heavy. You're better off with full ROM, slow negatives or pauses. OHP/face pulls with slow negs are shoulder slayers.

>>40311346
SS doesn't work on a "this is how much you should be lifting" framework. It works as you lift on a bulk, increasing weight wherever you can. You want to be able to do 3x5 of basically every exercise besides deadlift.

>>40311315
So what does this imply? Eat more salad to lower my calories further?

>>40311236
The protein level in my bloodstream. It was at 5.6% and then after taking a protein supplement it went down to 5.5%.

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>>40311431
I don't even know where to start with you

>>40311395
1500 Salad > 1500 sugar/carbs

Would I still build muscle if I were to eat around my TDEE but focusing on a high intake of proteins? Will I lose body fat or not?

>>40311468
you'd recomp, which is very very slow. If you lifted 3x a week and ate at maintenance you'd likely gain muscle and lose fat at a quarter of the rate you would if you cut or bulked.

>>40307662
No its skin not fat. Skin is elastic and stretches from changes but when losing weight it often never recovers once stretched.
>>40308017
>>40308400
This is bad advice. OHP wont work your chest. Do flies and dumbbell press to hit the entire chest.
>>40309577
>>40309941
nofap will give you a burst of energy if you fap too much. it essentially allows you to recover fully since ejaculation requires energy by holding off you can recover bit.
>>40311001
Idk but Ive gotten that too before.
>>40311346
You can probably still get away with adding 5lbs on each side each week for squatsand deadlift. If not gyms sometimes have 2.5 plates, use them then.
>>40311431
If you ate protein isnt not in your bloodstream as it gets digested first. I dont even know what the fuck you are measuring and how. Stop doing 24 hr blood tests.
>>40311468
If you eat clean at deficit and lift the fat should slowly be removed and muscle will replace. I dont mean to say that fat turns into muscle but if you are weighing yourself every day you may see it go flatline but see your stomach shrink anyway.

>>40311564
I get it tested by a doctor twice a week. He tells me to increase my protein levels by eating a high protein meal, but when I do, my protein levels go down. Same problem with my hermatocrit.

>>40311564
>This is bad advice. OHP wont work your chest. Do flies and dumbbell press to hit the entire chest.
Not the guy you replied to, but it was good advice.
Flat bench is enough to hit the entire chest.
Flies and db press don't hit more.

>>40311459
How does the 1300-1500 calorie level seem to you?

>>40307437
I did pull downs because I was fat but switched to pull-ups which are superior, buy a dip belt, they aren't expensive

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>>40311617
>I get it tested by a doctor twice a week.
WHY?
PS captcha is scaring me

>>40311617
What do you do that a doctor does blood work every week twice? Your protein levels are probably decreasing out of your blood as its going to your muscles maybe.
>>40311638
So if it was good advice what does OHP do for the chest? Nothing. Yes flat bench can hit the entire chest but most people dont activate the entire chest muscle, flies make it easier to hit upper pecs and dumbbells prevent too much arm use in bench. Dumbbells also cant kill you if you slip.

>>40311643
different anon here, also 5'11"

never eat less than 60% of your sedentary TDEE, so I'd say 1500 at the lowest.

>>40311655
OHP uses upper chest a little, not much, yeah.
But that wasn't what he was saying, he said that flat bench + OHP is enough for most people.
He didn't say that that is enough for chest, just that it is enough (pressing exercises, probably).

>most people dont activate the entire chest muscle
That's just not true.

>flies make it easier to hit upper pecs
Nah, a reverse grip on barbell benching does that.

>dumbbells prevent too much arm use in bench
Additional arm use doesn't decrease pec activity.
It just allows for more total weight to be used.

I don't mind people doing whatever chest exercises they want.
Flies, decline, incline, dumbells, whatever, it's all fine.
More than just flat benching is not needed for chest development though.
You're not gonna have a shit chest if you bench over 3 plates.

>>40311685
Thank you for your reply. Can you give me some tips for maintaining a diet like this?

>>40303912
you mean buy the smaller weights and take them to the gym?

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>>40304288
Go to gym
Put in earbuds
There ya go friendo

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>>40311313
if you absolutely must be a degenerate I would recommend blazing that shit up over drinking

>>40311696
>But that wasn't what he was saying, he said that flat bench + OHP is enough for most people.
The original question was how to get a large chest. OHP isnt going to help that guy get a larger chest hence there wasnt a need for the anon to simply say OHP and bench is all you need because its not.

Your other points fall into the same category. A lot of people dont properly squeeze the chest muscle in a barbell press, the dumbbell and flies makes it easier to hit spots missed.

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What are some good snacks I can keep in a cupboard for bulking? I prefer sweet food over savoury if it matters.

>>40311764
Peanut butter and crackers. Beef jerky. Dried mulberries.

How do i improve my OHP? I feel like im not making any progress at all

>>40311763
he just asked "are flies necessary", and the answer is no.

dumbell presses and flies can help, sure, but they're not necessary.

>>40304592
Ya mate heart problems are often hereditary so if your dad has problems and you're noticing issues/warning signs, probably best to back off on caffeine

>>40311763
The question was if flies are necessary for an aesthetic chest.

The answer was OHP and Flat Bench are enough for most people's desires and if you want more, incline/decline bench can fill in the rest of your chest. And "nothing wrong with flyes but not necessary" which is true, flies aren't necessary for an aesthetic chest.

You have different advice, that's fine, but his wasn't bad advice.

>>40311797
Dumbbell lateral raises and use the 2.5 lb plates not 5.
>>40311799
Thats fine but OHP isnt gonna help him so my point was it is unnecessary to say ohp and bench. >>40311802
This is the same thing though. If i ask how to get a nice chest the answer should just be bench, not bench and OHP. Its unnecessary to do OHP to help with chest.

>>40311797
Do it more.
2-3 times a week, more sets, different rep ranges, paused, push-presses.

Get good thoracic (upper back) mobility.
Don't try to actively retract shoulderblades, just leave them neutral.

Do overhead lateral raises (make good use of your traps), and face-pulls.

When will this tennis elbow quit hurting. Took off about 5 days from lifting and it is still not improving. When should I go to doctor 2 weeks?

If I'm lifting to look good, can I remove rdl and deadlifts out of my program. I'm scared of doing them and fucking up my back for something that doesn't matter to me that much? I already got a pinched nerve out of then

Is training abs a meme?

my goal is to be able to do 20 pull ups with strict form i can do 11 right now if i consistently train pull ups on a good program how long would it approx take to reach 20 pull ups? i'm 6'1 175 lbs

>>40312091
no

>>40312070
rdl no
deadlift yes

consider sumo or jefferson deadlifts if you're worried about your back.

get someone to use a stick on you for rdl form practice
https://www.youtube.com/watch?v=EGvPcIntxa0

>>40305059
There is no reason to be a negative cunt.
It screams insecurity.

>>40312070
sure, you don't have to do them, there are alternatives.

they're one of the best exercises you can do, and you should be able to do them safely.
you're probably just fucking up your technique.
proper bracing, intra-abdominal pressure, and maintaining a neutral spine is very important.

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Why does my right bicep have this weird indent in the bottom?

The left is rounded across and looks more normal

>>40312229
BI CEP
BI
CEP

>>40312269
What?

>>40312286
BI
CEP
B
I
CEP
BI

>>40308728
Machine pullovers

>>40312286
bi means two

your bicep has two heads

the indent is indicative of that

please attend 3rd grade anatomy class
and also attend 4th grade english history

>>40302306
Don't wear chain, wear something laminar like brigandine, preferably with overlapping plates to prevent being killed by arrows or small arms fire.
>2k17
>not pillaging Anglo dyels

>>40311234
Chill, nigga, sleep on it.
See if it hurts tomorrow.
Injuries dont always appear immediately.

I'm a fat bastard at 235lbs and looking into losing most of my fat. The sticky says to eat 1.5 times your weight in protein which is 352,5g. Is that right? It seems like a lot, I don't even know how I can consume that much protein in a day without getting too many carbs/fat.

>>40302480
If you eat on a cut, do cardio, and don't worry too much about stalling occasionally, it's great.

>>40312313
Huh, well I feel stupid

>>40312388
it's okay the fact that u can see it means ur makin it keep it up

>>40312410
So is my left just weaker and that's why it's not visible?

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>>40312422
yeah

curl until you have a pair of ass cheeks on your arm

>>40312437
Well I already curl everyday so I don't really know how to step it up from there, it's pretty much the only exercise i do besides squats

>>40312472
whoa okay we might need to address this. you got a dozen other muscle groups you need to be hitting

>>40312479
Yeah but bitches like my jooci arms and legs so why work on that other shit

I know chicken breast is considered the king protein, but can I make gains eating pork instead? Way cheaper over here.

>>40312472
it just keeps getting worse, is this a troll?

>>40304260
its more like historians dont know what vikings looked or dressed like so they just made them look cool because fuck it.

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Do foam rollers work or are they bullshit? I know they're mentioned in the sticky but I never see anybody mention anything about them

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>>40312543

>>40312565
They're magical. Make one rather than buying one unless you're Moneybags McDuck.

>>40312565
I always use it on my back before I workput, but honestly I don't know what they do

Also, how to obtain bigger calves? What excercises and how many set:reps should I be doing? Light weight or heavy weight?

>>40312565
they work well

Been lifting for 2-3 years now, finally started doing deadlifts tonight. Problem is, my form is off and I don't quite know how to fix it or what to do different. First working set I forgot to make sure my core was tight and my spine was neutral, so my lower back was doing most of the lifting halfway through each rep, although sets 2 and 3 were better/easier once I made sure to pay attention to those queues. Main question is, how and when should I engage my hips/glutes in the movement to make sure my glutes and hamstrings are doing most of the work instead of my lower back? Even when I tried to focus on driving my hips forward I still felt it in my back, so I'm lost right now with how to go about fixing this.

The past week, I've gotten about 40% of my daily calories from olive oil. Like I wake up and take a shot of it, then it's in the foods I've been eating/preparing. I know that shit is healthy for you overall, but is that too much?

what isolations/accessories should I do on a stronglifts 5x5 program if I want to be aesthetic?

>>40312715
Try it once the bar is past your knees

>>40312775
I'd say see what's growing well and what's lacking in terms of growth and then work on accessories for the lacking muscles. I've never done stronglifts myself but it seems pretty sound as far as keeping a balanced physique.[spoiler][/spoiler]

6'0" skinny fat here, am I going to go full skelly if I go down to 150 lbs during my initial cut? I want to lose the fat before I start bulking but fuck if I wanna look even worse at the end

>>40312952
I don't actually know any good freeweight accessories, where should I look for them?

What does DOM mean?

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>>40302306

How do you guys balance carb intake on a cut, with high amounts of training?

>Blog Post:
I lost 111 lbs, and most of my carb intake was fibrous (aka complex) while I was sedentary and dieting. I did this for 1.5 yearrs. Worked freaking amazing for satiety and I was never hungry, even with minimal exercise.

I'm a born-again-skelly, now, and im over the fleeting victory of obtaining skinnyfat status. So I started a regular lifting and cardio regimen this year. My fat loss plateau ended and I start seeing some vascularity and abs coming in. Great.

>Problem:
Cardio makes me fucking ravenous and Strength Training gasses all my energy.
Cardio is 45 min, twice a week (all books ive read say no more than 1-2hrs while strength training, so I adhere to that). Starting Strength is taking me an 1 hour to 1hr 30min. (I dont know wtf im doing so I focus on the best form I can manage, and my rest periods take 3mins or more to keep up with the load).

Fibrous carbs fill me up, but just make me feel GI distress during lifting or cardio and dont give me the energy I need post-workout. Simple carbs dont give me satiety signals during a meal at all, and just make me feel like eating more to compensate.

Its fucking up my cut and I dont know how to handle it. I ending up randomly pigging-out on a meal, at least once a week.

Is this normal? How do you guys time your carb intake to prevent this?

I'm pretty much done with SS and want to start volume training. I wanna do PPL, but I really can't go to the gym 6 days a week, I don't have the time. Do any of you workout volume 3 or 4 days a week? What's your plan?

>>40313329

U/L tends to work best if you're limited to 4 days. The big advantage of P/P/L is that you can get a decent frequency with a fair bit of volume each session, which goes right out the window if you can't train that often.

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I've had it with the gym. I decided that it's cheaper to get a pull up bar and some adjustable dumbbells that go up to 200lb.

For legs, I have decided to do lunges, split squats and one legged stiff leg dead lifts.

My only concern is that I might be completely neglecting my spinal erectors. Will these deadlifts be enough to keep my spinal erectors strong? If not, what can I do to strengthen my spinal erectors that can be done in an apartment with minimal equipment?

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Is this thread dead or what?

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How far can strength programs take you aesthetically?

Main goal is to get strong ofc but just as a bonus. Can you look good enough following purely strength programs?

>>40313674

Define 'strength program'.

Dyel aushwitz no excercise at all and never lifted

How much will I get horny after I start lifting

>>40313685
SS with accessories, stronglifts which I'm currently doing, Madcow etc. Programs that focus on making you stronger/increasing your lift numbers

>>40313685
The shit in the OP fucktard. What do you think he meant.

>>40313674
Not far at all. You'll get strong but you won't look good.

People who have lost a large amount of weight, what improved for you? I'm mainly worried about my skin (my upper arms and chest/breasts are bad acne wise, mainly black/white heads) and phlegm (I don't smoke or eat a shitton of dairy, but for the last few years I've had to cough up shit every morning and swallow it through out the day, I think I have post nasal drip?)

>>40313702

Once you're past beginner stages, very few strength programs look anything like the SS/SL style. What they make you look like longterm won't matter because you won't be doing that approach.

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Why would this diet be unhealthy?

>>40311723
yes, I have to do this too. gyms here suck

>>40311721
literally just count your calories. account for everything, add a cheat meal here and there.

>>40304563
Not that anon, but, bench press, squat, dl, Ohp, and oly lifts, Dips, pullups should always be increasing. Other exercises tend to be used as accessories in most beginner routines. Accessories should be kept at the same weight for a few weeks until you are actually feeling that nothing is working out ( no burn, no fatigue, etc).
They are literally accessories, and are only there to help you with lagged muscles or movements that you are not comfortable with.
At least this is way I understand it.

Do PPL programs do anything for you if natty?

>>40313789

It's lifting weights.

Just about fucking anything works if you put the effort in.

How come a lot of guides don't have dedicated ab exercises in the routine?

>out of gym for 1.5 months after fucking up my wrist somehow
>come back
>get so completely gassed out from squatting that I feel like vomiting

holy shit lads does anyone else know this feel? I forgot squats were so taxing.

>>40309528
The Vikings are cucked in real life, as in modern day.

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>>40302306
just wear wht you always wear

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How not to scrape the shit out of my shin during diddlies? Is that a sign of bad form?

It makes it really difficult to concentrate on lifting the weight especially when it gets heavy.

>>40313937

Wear track pants and/or long socks. For most people good form has the bar right against your legs during the pull. Add in the knurling on the bar and scrapes become kind of inevitable.

>>40313913
Just wait until you try OHP
Just the bar will practically kill you

OHP decays like a motherfucker

>>40313913
deload mang

>>40313951
I wear leggings most days but it really doesn't help. Hurts like a bitch. I guess I just gotta man up & power through it?

>>40313953
I found the only thing that decays for me is weighted dips.

Was at 90 for 10 slow controlled reps. Took like 2 months off due to work injury and just crapped out with 75 pounds not even 10. Broke my belt.

Today couldn't even do 10 at 55. Need to work my way back up

>>40313960
>leggings
>man up

get out

What are the best exercises for your back aside from deadlifting?

I don't know what it is but once I start packing on enough weight to actually be an exercise my deadlift form goes full retard and it scares me because I'm a tall Auschwitz mode skeleton and my back is an accident waiting to happen. I really can't afford to hurt my back and I want to get some strength back there to help with my posture problems along with the ergonomic changes I've made.

>>40303747
Deadlifts, picking stuff up off of the ground

>>40314105
>omg u wear WORKOUT ATTIE GIT OUT

I could probably kick your ass, pussy

yea theres benefits to cheat meals.

purely psychological, though.

it's pretty established these days if you do anything with the mentality of "I'm going 100% no fuck ups ever" is what is going to cause you to relapse into old behaviour. You simply cant sustain it without reinforcing the behaviour gradually over time.

cheat meals are good way to schedule a mistake as opposed to holding out until you have a complete 3 day blowout binge.

keeps you focused, motivated, and happy. helps you continue to pursue your goals.

the added benefit of a scheduled cheat meal is also that you can control the meal as opposed to "fuck im going to mcdonalds n gettin 5 burgers with fries" which allows you to damage control.

overall i recommend them, and you'll find nearly all diets these days try to incorporate a 'cheat' or 'diet break' meal once 1-2 weeks.

>>40314272
I usually just incorporate a shitty meal about once a week into my diet that I build the day around (IE, don't go over) and have a refeed every 2 weeks.

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Lowbar squats give me backpain and highbar squats make my chest hurt how do I fix this

Is SS ideal when eating at a 700 calorie deficit? I'm 6'1 237 pounds and weight loss is first and foremost but I want to lift still. Won't I stall out on SS fast at a deficit? If SS isn't what I should do then what do y'all think would be ideal for me?

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How do i drop the stomach? Im 5'8 and at 138, 17 pounds down from what I used to be, but the stomach wont drop.

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>>40314669
Have you tried running?


Can I just eat enough proteins and not care much about fat and carbs? I'm a week in on my first cut and I still have issues reaching my caloric goals.. Been feeling weak at the gym, is it all in my head? Been bulking for 2 years

>>40314669
Keep working out.

Not to shit on your parade but even if you do have a good amount of body fat, to me it looks like you need more muscle mass to look better. I don't have great genetics and I still filled out with muscle as I started losing small amounts of body fat. I did a bunch of cardio the first time I started working out and I barely gained and I looked like shit with the strechmarks I got. Muscle is good for filling in stretched skin from fat.

Just keep going to the gym consistently and consider doing paleo or at least keep low carb and high fat/protein.

How difficult do people find fasting? And do you do all your eating towards the end of the day, beginning or just before and after sleep?

>>40304563

is this image the only exercises you should be doing if you follow this? or do you add accessories?

Are bodyweight exercises enough to give you the pump?

I usually do some running before a workout just to get the blood flowing a bit. People that don't do cardio, do you just walk in the gym, do a set at low weight then hit it like normal?

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>>40302889
>>40303726

>>40314450
came here with almost exactly this question bump

>>40314938
yes

>>40314964
Doing cardio before weightlifting is a bad idea, since all the energy you spend on cardio could've been used for lifting instead. Do low intensity cardio after you workout to maximize gains

>>40314450
lower your caloric deficit to 250-400 and it won't affect you as much. Besides lifting already burns a ton of calories and your fat storages serves as extra energy. Then throw in some cardio at the end of your workout and there you go.

Is it possible that my body tends to store more fat on my chest than normal even without gyno?

Can I lose 18,5 kg in 4-5 months by eating at 1200 calories a day?

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Fill me with knowledge you fit fuckers. I'm worried about my knee joints. About six months ago I started being aware that my knee joints pop and click and make loud noises involuntarily as I'm walking or shifting about my body slightly. Now I'm noticing slight discomfort and feel concerned that this is the sign that this is not ideal or healthy. I'm only 26 y.o. For years now I've been walking long distances on the train track just down the road from my house. I wonder if walking on an uneven surface with rocks scattered over the concrete parallel sleepers is the main source of the joint fuck up. I don't know anything about joint health, how bad it can get, or if the damage once done is permanent. Are there different distinctions for joint problems? Is this just a natural progress of aging? What can be done to return my knee joints to what they were? To be honest all my body joints are a bit funny, but my knees are worst. Elbow joints pop and click too.

>>40311725
wtf

>>40311725
>not ruining tryhard videos by sperging out

>>40315219
Yes. Even if what you have would be classified as gynocomastia, you may well be able to fix it by getting lean.

If I'm looking for a power cage for my home gym, what's the max weight I should be looking for?

What is a good beginner aesthetics routine?

>>40303735
Tbf vikings probably did cuck themselves out to Islam for the pennies every now and again.

>>40304617
How do you overeat by 4000 calories??

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I am a complete noob and plan to do pic related, but also add the following as plugins at the end of the workout (I can't do a single pull or chin right now):

3x8-12 Lat Pulldowns (Mon, Fri)
3x8-12 Face Pulls (Wed)
3x~50 steps Farmers Walks (Mon,Wed,Fri)

I plan to do cardio & ab wheel on Tuesday + Thursday

Is this routine ok?

Thanks in advance

>>40315773
PPL

how do i fix myself becoming a full blown narcissist? I've been cutting for 4 weeks and I spend 30 minutes everyday staring at my new veins and definition

>>40311110
The strong lifts website recommends you start with the bar on all weights except for rows and deadlifts (bar + 5lb plates) so there's nothing wrong with what you've got there

>>40315906
Cut it down to 25 minutes per day for a week, then 20, then 15, and so on, until you're at a level you're happy with. It's important to pace yourself otherwise you might end up losing motivation and staring for hours.

>>40315859
you're good

>>40315906
Don't force it, you just love your newly found aesthetic body. You want feel that excited yo check yourself out when its old news

>>40315943
i'm happy I finally see progress after fucking around for so long in the gym and with my nutrition.

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Would anyone use a lifting visual novel that keeps track of your goals and encourages you when you open it up? I've had a test thing in the works for ages that can track your weight loss, but the idea is it would have most of the routines in there and guide you through each one. But need to spend some money on artwork so you can choose a waifu trainer, have proper diagrams, unlockable CGs, music, all that jazz.

>>40315964
M-MUH DICK

>>40315964
Id use this. Need a stealth mode for the gym so I can hide my power level though.

>>40315964
It would be pretty cool if it had some original anime-style techno music and remixes you could lift to.

Whats a good 3day split? I am thinking about - chest and tris, back and bi, shoulders and legs

>>40316174
That's terrible, you'll only be hitting each muscle once a week. What's your goal?

>>40316184
I started working out a few months ago so I guess gaining weight

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Here you go my man. I went with SS and then LP as a beginner, but all of these are fine

>>40316198
>>40316207

>>40316207
Oh wow thank you for this

How often should I switch programs and how much does switching help?
I've been doing SL 5x5 for 5 months now and I've been stalling for the last couple of weeks. Thinking about switching to Candito LP.

>>40313693
Anyone pls respond

Probably a frequent question. Does accessory work, like 8 rep maxes with dumbbells, at least partially compensate for failed heavy compounds? Or should I just drop everything once I fail?

I tore my rhomboid minor while on a cut.
Should I stick to just cardio until it heals?

>>40316599
You just avoid lifts that involve your injured muscle

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To train for the test de leger, what's best: to run at a normal-pace for a longer distance every day or running at high speed but at a shorter distance every time?

>>40316385
you should only do SS/SL for 6 months max anyway

>>40316385
Candito's programmes tend to be focused towards advanced powerlifting. You should probably start with an intermediate powerlifting programme first.

You can check when you're at intermediate level on this website: http://symmetricstrength.com/

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My neck is hurting me whenever I lean my head back and im not sure why. I started after my workout this morning but i dont know what caused it. today I did:

Bench 5x5
Barbell rows 5x5
Squat 5x5

>>40316914
>test de leger
how old are u

>>40317240
I'll be 29 this year.

>>40317221
stretch it

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My cut is stagnating. My TDEE is about 3200 calories and im aiming to eat 2500-2800 calories per day. I'm trying to keep the one meal with carbs (fish,rice,peas) after my workout. I'm also primarily doing 40min slow pace cardio with 25% weights x5 a week

However my weight is all over the fucking place. Last week I was 86kg after a fasted cardio session, this morning im 91kg.

Is having a big 700 calorie oatmeal/yogurt meal in the morning fucking my carb burning rate? I feel less sluggish when I just have 6 eggs and black coffee.

Pls halp, i dont wanna do clen

what kind of body can you get if you just do push ups, pull ups, and planks?

I feel like my legs are fine because I walk once in awhile.

>>40305640
T. Highschool

torn between training for optimum fighting ability or just training for strength and aesthetics. I've done a strength + accessories program before and got pretty big I liked seeing the gains and progression but I also wanna be lean and built like a boxer or mma lad. Which do girls prefer? Which will get me more mires?

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Anything I need to know about taking form videos?

Seems like sitting my cam on the ground and pointing up will give a shit angle and I'm kinda autisticly self concious about recording myself in the gym so I'd rather get it all right first time.

>>40317659
Ask someone to take a video during the rest between sets/exercises?

>>40317659
"Hey dude can you take a quick video of my form, I'll be posting it later to a sudanese leather tanning imageboard."

I've been avoiding alcohol, but tonight is my best friends birthday, and I told him I'd go out. If I'm going to drink, what is the best way to do it without losing gains from today?

>>40317620
>Which do girls prefer
Never gonna make it

>>40317312
how?

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How can I take yohimbine+caffeine stack while working? I can't take it early in the morning because of my job, is it ok to take this and do cardio after the work at the evening?

Should my back move at all while doing seated cable row? What about pulldowns? Getting mixed info on this.

>>40317987
have fun. One night isn't going to kill you. Just try to not go super crazy.

>>40318026
what does that even mean man, our sole purpose in life is to fuck bad bitches what point are u making

>>40317620
bump

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Guys I just took my first pill of Yohimbine...

I've seen so many different ways to take and what to do afterwards.

Go for a walk/job? Or just hold off on food for a couple hours before I hit the gym?
Do I eat anything before I go to the gym? I usually do some oats.

>>40318428
In my opinion, this is the best way to do them if you have adequate training experience:

https://www.youtube.com/watch?v=ZMnAkcaVty0

https://www.youtube.com/watch?v=GNuS1gRAZXE

If you don't have much training experience, stick to a more strict form, like so:
https://www.youtube.com/watch?v=-zBPknRjJGU

Thread is going to die soon, someone link a new one

>>40318714
what is this shit for? I take 2 multivits a day is it worth me adding this into the mix or is it just another meme and waste of money

>>40318785
Supposedly it's a great fat "remover"

I've been on a strict cut, doing multiple forms of cardio, HIIT and changed my lifting styles but still have a little body fat I want to get rid of, everyone recommended this to me.

>>40318743
Thanks, I'll try to do it like in those first two videos. Just have to lift with low enough weight to get the form right.

>>40318851
Be sure to keep the movements controlled, like the guy in the videos does.

Also, I think everyone who's gonna do rows should give this video a watch:
https://www.youtube.com/watch?v=F4ooY1N05Ig

Thread gonna die, but fuck it this should be quick. Why is shit like white rice and regular pasta better than pure sugar again?

Are deadlifts harder/put more pressure on the back for taller people or is the same effort required for all heights?

>>40302306
Is it socially acceptable to do one-armed smith machine overhead press for symmetry in my left arm? Or will i look like a newfag

>>40319434
they're relatively closer to the feet than for shorter people, so they're harder to keep a straight back on.

if you can't keep a straight back on conventional deadlifts, grip the bar at shoulder width and place your legs just outside.