QTDDTOT

What happens when you can OHP your own bodyweight?

>>40459477
Need a good aesthetic routine. Suggestions?

>>40460207
PPL, son

>>40459477
I think about her.

>>40460076
you work on OHPing more than your bodyweight

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>>40459477

How can I improve squat and deadlift mobility?

I can deadlift with a strength lover back, but my upper back is curved. I read that this is ok, but is due to stiff hamstrings.

Also, I can squat below parallel, but my heels get off the ground if I go much deeper than that. Again, stiff leg muscles.

So should I stretch or what?

>>40460522

> a strength lover back

I meant straight.

>>40460522
your heels should not go off the ground when squatting. Also your back should not curve when deadlifting, keep your abs rock tight and keep your shoulders back when diddlifting-

>>40460522
Definitely stretch

Also you have to activate your lats during deadlift.
Pretend that you have to hold two pieces of paper in your armpits, or that someone is trying to tickle you.
Other than that, just keep your core and shouders tight.

if you're squatting lowbar there's no reason to go atg.

>>40460522
before squatting, jog for a few minutes to warm up and then take 5-10 minutes to stretch hamstrings and calves
doing this improved my mobility a ton

>>40460643
I wouldn't do static stretches directly before squatting, but doing plyometric stretches can be helpful.

>>40459477
I look at my lack of abs and that's usually enough.

>>40459477
What am I missing in my diet? Heres what I eat in a day

200g oats with whole milk and banana
4 eggs with tuna/2 slices of toast with peanut butter and about 300g of potato/sweet potato
500g chicken breast with 500g potato/sweet potato and an avocado

Sometimes if I'm still hungry I'll have a 1.5 scoops with milk, a nutella sandwich and a banana

>>40460983
fiber, vitamins

>>40461018
such as?

what's the youtube channel of that guy who makes fun of people doing 0 rep workouts and imitates rich piana and innnnner city?

>>40461061
You could mix in some carrots with your potatoes, they're good for vitamin C, magnesium and potassium. Also, I'd replace those two slices of toast with more fibrous bread, which is probably lower in calories.
At last I'd replace that nutella sandwich with some yoghurt, an apple and some mixed nuts.

>>40461061
Add some veggies anon, they're low on calories and healthy. Eat a variety of them.

>>40459477
EC Stack
IF
BCAA
Diet Soda
Fapping

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Is there hope for me?

>>40461222
you're basically me, although i have a somewhat smaller gut

gonna bulk until april or may, then do a quick cut

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Who here uses penitentiary grip for bench? I find it way more comfortable and controlled. Any negs to this?

I couldn't find a pic related.

>>40461238
I hate my gut, is going on a deficit mandatory for weight loss?

>>40461293
Naw dude just eat anything you want, it'll go away

>>40461293
Yes, just bite the bullet and do a good hard cutting diet, you'll like the results by summer.

>>40459477
I photoshopped a photo of myself with the estimated fit gains from the cut. I look at it several times per day. I plan some of my meals to be readily available, easy and quick so I don't ever cheat due to laziness. Frozen home-made chili, quick oats, frozen cooked chicken, bag salad.

>40461316
wew lad

>>40461355
Is a guide to that in the sticky? Please help me out, I'll stick to it I just don't have the info on what to do.

Right now I just eat eggs, chicken, rice, cottage cheese, potatoes, misc fruit and protein shakes.

so am i being a faggot for not wanting to hit the gym until i'm prepared well enough in terms of the food aspect?

will going to the gym without proper protein intake just be a waste of time?

>>40461403
Read the sticky phaggot

Anyone have experience with SARMS? Is RAD140 worth the $70?

>>40461293
if you're a beginner like me then a recomp is a good possibility.

just lift hard and eat at maintenance

>>40461148
>>40461148
>>40461148
>>40461148
>>40461148

help me please, im a gigantic faggot

>>40461293
Yes it is you faggot

>>40461466
0 rep sounds like Infinite Elgintensity

>>40461503
thanks bro

>>40461403
The diet section in the sticky is good info, this http://scoobysworkshop.com/cutting-meal-planner/ is a good custom planner but if you want baby-simple and can do low carb, try the diet here: https://www.muscleandstrength.com/workouts/fast-furious-21-day-shredding-workout-diet

>>40461444
Bump, please respond

>>40461609
I'll run that 2nd one, thanks anon

Anyone tried myprotein unfavoured protein? Is it drinkable with water? I want to get those 4 extra proteins per scoop.

How does one warm up to do a working set of 1x5 deadlifts 215lb? I tried 215 last time but only got 2 reps

>>40460277
>tfw accepted that she will never be mine
i started cutting for her.
too bad i'm too autistic to talk to her.
OH WELL.
i'll continue my cut, and then roid up.

>>40459477
im going to be miserable either way i might as well be sore and miserable, that way when i complain about how horrible everything is my words bear the weight of a trillion sets

What happens if I work out and eat at exactly maintenance. Will I gain no muscle and no fat?

>>40461837
Same as you'd warm up anything else
Do some lighter loads until you feel ready

>military press
>bench
>(weighted) pullups
>squats
>deadlifts

why do anything else?

>>40462001
if you're a beginner and have a lot of fat you'll gain muscle and lose fat at the same time but this has diminishing returns over time.

>>40462104
>why do anything else?

Because assistance exercises make you stronger and help improve your main lifts.

>>40462104
This is my routine. +rowing machine for vardio

>>40462104
to work specifically on your weaknesses? to specialize for your sport? to add easy volume for your bulk? to add some variety for fun? probably there are more reasons

but for a beginner that's a good combo, I would add dips to that if they can be done without pain

>>40462033
I usually did 135 1x5 when my working set was lighter, but now that it's heavier im not sure if i should add anything esle to that warm up (already do streatches and stuff) when i say adding anything else, i mean if if i should be adding more lighter sets

>>40459477
what's the maximum muscle limit you can pack monthly, as a NATTY monthly?

I was thinking of doing 300 surplus but hey if I can go like 500 and pack some more muscle, I fell for the dirty bulk meme and didnt count shit so I got really fat in those 6-8 months

>>40462104
>what is isolating a muscle

>>40462266
a useless endeavour, brah

>>40460522
i wonder if that recipe is actually good.

>>40462301
that depends on ones individual goal, doesnt it?

gains upon you.

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>>40462310
yeah totally, i'm just memeing a bit.

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Joining the military

Need 60 pressups in 2 minutes to score max on test (close not wide pressup no stopping allowed - to beeps)

Any tips on improving? I can only get to 30.

>>40462415
Do more

>>40462415
when do you have this test?

>>40462477
Summer

>>40462330
this is so fucking gay jesus christ

>>40462415

Close is easier than wide if you know what you are doing

Search for proper scapula depression and proper scapula for push ups, that will guarantee at least 20 push ups more than your normal number and they will look far slick than whatever form you are using right now

Is it just me or do you reach your natty ab-size potential (or at least within 95% of their size potential) very fast compared to other muscle groups?

I mean, for how long/much will one's abs even continue to grow?

I hope you understand what I mean...

>>40462556
there's plenty of time, you can find some decent program on the internet or just do 3-5 sets every other day and gradually increase the number of reps, should work

>>40459477
>It doesn't taste that good.
>It won't be worth it.
>I'll regret it during cardio.
>Neither salad nor protein shakes taste much worse.

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I have some mass on me but im mainly interested in cutting till i have as much definition as possible.

1)Is it ok that i only go to the gym 3 times per week and mantain my weights without increasing them??

2)how do i know when i reach my noobgainz limit?

3)does it make sense to try to make strength gainz while on a cut?

4) is there any problem if i cut during a long period?

5)i know that diet is king, but does the approach of doing lots of cardio really help with weight loss?
how much is really a lot? 30 mins 3 times per day? 5 times per day? an hour 5 times per day?

6)In the pic im 89kg 173cm, is it possible for me to have abs? will i experience loose skins?

7)is there a way to kill fat cells or do they just shrink and stay that way forever?

8)Does the food craving ever go away? if i lose a lot of fat and stay that way for a long time will my hunger get used to that?

9)finally id like to ask for general cutting tips, mainly how to deal with cravings

>2-3 months ago
>spend 16 hrs in a car for roadtrip
>lower back kinda bothering me but tell myself man the fuck up and do diddlies the next day anyway
>major lower back pain after first set
>unable to lean forward and put any weight on my lumbar whatsoever
>take a few weeks off pulls but continue squatting since it doesn't seem to bother it
>pull again, still bothers me
>take three weeks off from anything that involves lower back (squats/deads/rows)
>all lingering pain gone, stretching and everything feels good
>try to squat light today
>instantly hurts more after one set of light squats than it did from max-effort rows

am i fucked bros? i know i'm going to have to take at least 2 months off from anything lower-back related but once i start pulls/squats again how do i rehab it back? i would've thought squatting at 80% would be fine after 3 weeks off but it's looking like i'm going to have to baby it back from something like 1pl8. please help i don't want to lose over a years worth of gains.

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>>40462912
pic a bit clearer

I'm nearing 25000 steps for the day and ran 3 miles. Should I eat a little more today. I'm cutting at 2000 cal

>>40462912
1. From personal experience, you won't see really much progress at all, but 3 times a week is enough to upkeep my strength. Might be different while cutting though

2. When getting gains gets considerably harder

3. you can try but probably you won't see much progress. I mean just train as hard as you can, cut or not. Really doesn't make a difference, just go hard

4. In order to maintain your muscle mass and strength, a slower and thus longer cut is better. Natty bodybuilders cut with a really small deficit for this reason, for a pretty long time

5. Cardio just burns calories, simple as that. There's really no difference between eating 2500 calories, or 3000 calories and burning 500 with cardio. There are calorie burn calculators everywhere if you want to know how effective cardio is for you

6. Yes, you have abs, under the fat. Everyone has abs. Loose skin is genetic, I've seen way fatter people lose weight without loose skin

7. They shrink afaik, but that's really irrelevant, you can get insanely shredded either way they shrink to be so small. Pay no mind to it

8. Your stomach will shrink if you eat less and smaller meals but more often, yes. You'll feel less hunger in time

9. There wasn't any magic for me here, I just had to deal with that shit. I had cheat day once a week, although I still counted calories for that day I didn't give a shit about macros at all

>>40463249
Not him but curious. 6'2
I'm curious how long do noob gains last while cutting? Got to 2pl8 squat and down to 187 lbs. Haven't been able to increase since and have some hip erector issues.

>>40463249
>4. In order to maintain your muscle mass and strength, a slower and thus longer cut is better. Natty bodybuilders cut with a really small deficit for this reason, for a pretty long time
>5. Cardio just burns calories, simple as that. There's really no difference between eating 2500 calories, or 3000 calories and burning 500 with cardio. There are calorie burn calculators everywhere if you want to know how effective cardio is for you
how low do you think i have to go to have a lot of definition? 75kg? 70kg? 65kg? could i have in those pics an extra 25kg?

>>40463270
If you train consistently and seriously, I'd wager anything from 1 to 2 years. If your squat is at 2pl8 you still got a lot of beginner gains to make

>>40463317
I'm really bad at guessing, does the weight matter though? Just keep cutting until your bf% is low enough for you to be satisfied, how much you weight at that point is pretty irrelevant honestly. Try these things out and you get a hang of your own body

Does cardio kill gains

>>40463424
no, it burns calories. If you eat more calories to compensate for the lost ones, your gains will be unaffected. In fact cardio may boost your testosterone levels

>>40463444
OK ty

>>40463396
>I'm really bad at guessing, does the weight matter though? Just keep cutting until your bf% is low enough for you to be satisfied, how much you weight at that point is pretty irrelevant honestly. Try these things out and you get a hang of your own body
id just like to know how far am i realistically, i used to think that 10 kgs is gonna do it, but maybe not

I do PPL but I squat and deadlift on the same day. Am I supposed to split these up on different days?

>>40463628
Me to m8. I'm 6' and thought 170 was gonna do it. And I'm coming close to 180 and can tell 170 is not the answer. Sigh maybe 160

>>40463396

Really? Even on a long duration cut? I have lost almost a hundred lbs without any consistent bulking.

>>40459477
Whats the benefit of wider grip bench? Currently im an inch away from larger smooth part in the inside but Ive seen some do it with their ring finger on the smooth ring.

Cut or bulk?
Yes I need to shave ...

Lifting 6 months just been eating 2 meals really.

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>>40463949
For some reason pic was not found

/fit/ help me I seriously cant eat enough carbs

Whats your go to food for carbs that has a low amount of mass. Eating massive amounts of rice or pasta just doesnt work for me.

>>40464039
Sweet Potatos don't seem to filling for me.

>>40464061
My current go to food, I can eat a massive amount as well

Im just hoping there is something /fit/ eats that has even less prep work. My diet is abnormally high on fatty foods between all the milk, nuts, ect

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How do you kill wanting affection from grils and focus only on gains? I'm tired of grils disappointing me.

>>40464091
Get a BBQ instead, its better than a grill

>>40464091
Well, after a few failures and being crushed it gets easier to avoid painful things.

>>40460522
>>40462302

I made the one on the left and it was absolutely disgusting and I ended up throwing it all away.

The peanut butter/no protein powder one from some other infographic is good though

>>40464150
It's the same story every time bro. They use me for sex and throw me to the side after I try giving them the world ;_; I just want to focus only on gains but it's hard.

>>40463985
You need to bulk, not enough muscle to cut. Eat more my nig

>>40459477
Nothing. You just do it.

If you're doubting yourself, you're a faggot.

>>40464039
How many carbs are you aiming for? Eating more through out the day helps, I.e. eat carbs with 4 out of 6 meals.

>>40464227
Thanks a lot bud

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When doing squats at your work weight, are you supposed to feel like you're about to fail a rep? I'm doing SL 5x5 and on some sets I'll cut it short a rep or two because I feel like I'm going to fail. Should I reduce the weight?

Squat rack is pic related, so there is at least something to catch the weight if I fall.

How to grow forearms?

>>40459477
I refuse to start over again.

Your youth is almost gone, this is your last chance to be attractive.

Is 15 reps and 5 sets of 20lb dumbbell press better or 5x5 of 32.5?

Fattie here.

I have scale anxiety. I have been counting calories for a few weeks not but have not weighed my self to see progress, or if it's working at all.

Logically of I'm eating less than I'm burning I should lose weight, why the anxiety?

How do I force my self to get on the Damn scale every week?

>>40464663
if you're putting in the effort to count calories/be hungry all the time but not losing weight you're wasting your time. makes no sense to go through all the trouble but not check to see if you're making progress.

but really it means you're connecting to your weight on an emotional level. you need to work hard to fully acknowledge that your weight is a current state -- not indicative of your value or self worth. the weight on the scale is a piece of data just like any other that you should be using to evaluate and adjust your approach. unfortunately for you, i suppose, it's probably the most important piece. anyway, you're really doing yourself a disservice by not recording it weekly and watching it slowly tick down. it's a bretty gud feeling.

>>40464697
Thanks man

>>40464663

the number on the scale itself is meaningless. not getting on the scale isn't going to make you weigh less.

use the scale to make sure you are losing weight since you could be miscounting calories and not actually losing any fat.

Can anyone recommend a scale (does it really matter?) don't need blue tooth Internet shit, just something reliable.

>>40464766

those cheap $20 home scales are usually shit. they are pretty much are always inaccurate. if you are going to get one try to find reviews that give a high consistency rating.

if the weight measurement itself is off by a couple lbs that doesn't matter too much since the next time you weigh yourself if will still be off that much, but if it is inconsistent then the scale is trash.

I go to a gym and they have a high quality one there, but if you need one at home just go buy something from amazon.

>>40464842

Just get some benchmark weights that you know the weight of exactly. Something low (as low as the scale can read ideally) and something higher to measure it.

>>40460522
Curve in the upper back is ok aslong as your lumbar is not curving over

>Lose almost 100lbs
>still knee splits after running

Do I just need to keep up sprinting to build strength down there?

Any benefit, whatsoever, from flared ribs?

>>40459477
Today is all that matters.

*I see some food in my house that I want to eat but it would break my calorie goal for the day*
"Fuck you, _insert food type here_"
*flips it the finger*

"Make this meal work for me. You're my bitch today, food." as I compile a meal trying not to over do it.

I only have to do stuff like that when I have had sugar in my diet. Fucking hell is it hard. Once I get off that drug for a couple weeks, eating only what I need to eat becomes so fucking easy and I can stare at some plump and fluffy confectionery with the same desire as I would have for a block of wood.

>>40459477
Not exactly /fit/ related but anytime I try posting a picture with a post I get an error Upload Failed

Anyone else experiencing this?

Amerifat here. I've been on a steady weight loss program. Started at 387 and I'm down to 350. I've been trying to up my cardio, but walking further than 1.5 miles, and I'm out of breath, breaking a sweat. I know my body is working overtime to carry the weight, but all jokes and bullshit aside, am I pushing myself too hard?

Do egg whites really cause a Biotin deficiency?

I heard that eating egg whites with the yolk counteracts it, but I'm not sure.

I have trouble with low energy

as in I can spend literally weeks without doing anything else but work, go home and sleep, even in the weekend I have no energy left to do anything because I'm just too tired, sleeping doesn't seem to help

>>40465154
It might have to do with your adblocker. I know this is the case with /adv/. Turn it off momentarily and check.

>>40465208

Raw egg whites can (whether or not the yolk is there). Cooked are fine.

>>40465222
Those trips are high energy.

It's either a medical problem or severe depression (Or a medical problem causing the depression)

Tell them all your symptoms thoroughly and request a blood test. Check for testosterone, thyroid, liver, etc. Take a brain scan if you really need to. If nothing shows up in any test, it is depression which can be fixed by understanding it and adjusting your attitude/habits. Try not to go for medication right away.

It's most likely medical if it's that extreme, but if you're able to get through work it almost seems like a mind issue.

>>40465238
Thank you. I was going to put raw egg white in a shake for easy protein.

Oh well, not a huge loss.

>>40465154
It's site-wide.

>>40460277
DAmn son, same

>>40464039

I pretty easily get 250-300g of carbs on my workout days with two protein shakes made with 2% milk, AfterShock from Myogenix, a big ass burrito and chips after my workout or something similar. I also use a high-carb supp like Glycofuse or something similar before and/or during my workout. I can usually get that in under 2800 calories. That's a lot of simple carbs outside of the Chipolte meal, mind you, but I never feel too full and have a literal asshole-ton of energy for my session.

make a list of all the things u are going to eat when u finish

>>40464405
Stop being a pussy

>>40465293
Does this really work?

>>40465224
/adv/ is weird because the mini-window replies never work for me, but it doesn't seem to be the adblocker

Are Good Mornings better for building a lower back than deads?

>>40462919
Sounds like a bulging disc
Go get xrays brah

>>40465376

Kinda-sorta. They're in the same category as RDLs and SLDLs (depending on how you do them). Great secondary movement because you can get away with a lot more volume than on conventional deadlifts, kinda dodgy as a main movement because they're high risk if done with relatively heavy weights.

>>40463652
I do ppl as well
But i squat on L day and deads on pull day

>>40463882
Wider focuses chest
Shorter focuses triceps

So I was sick last week and skipped the gym. Went back yesterday and my lifts had regressed. Couldn't finish my sets. Squat form was breaking and bench was too much struggle. Although I didn't feel the usual strain on the muscle, it was more like a mental blockage. Like my brain didn't allow me to do any more reps.

Is this normal? How soon am I going back on track?

>>40465460

You're probably still a bit sick and/or haven't regained any weight you lost during that week.

You likely haven't lost any actual strength, you're just not in a great situation to display your strength.

What do I lift for my 2 warm up sets for Greyskull LP? Do I lift 2 sets of 50% of my full weight that day, or 1st set 50% and 2nd set 75%? At what weight should I do warm-up sets?

Ramp up to your working set.

I usually do something like
50% x 5
70% x 3
80% x 2
90% x 1

This lets you get a feeling for your working set, I do dynamic stretches inbetween.
Obviously this is overkill if your working weight is too low, just be sensible about your warmup - you can't do too much wrong other than tiring yourself out.

Srs question about test...

Anyone gotten any of those mild but prescription test boosters from their doc even though test levels were fine? Do they help?

I don't know much about it but remember seeing ads... Targeted at middle age guys losing their libido and shit. Wonder if it could be a boost if you're in your 20s and healthy and do it

>>40465460
I was sick for two! weeks a few weeks back and couldn't go lift, first training after coming back was a catastrophe but anything since has been going even more smoothly than usual.

Keep the weight on the bar, taper down the volume for a few days if you must but you should be doing fine next workout if you're actually healthy.

Can stress cause pseudo-pain? Or pain that doesn't actually exist. That sounds weird, let me explain:

>get very stressed
>hips start to hurt, get sciatica, stomach hurts, back hurts etc
>stop being stressed
>pain goes completely away

I'm not even talking about mild pain. Last year my pain was so bad I almost went to a doctor but when I realized it might be due to stress it fucking went away.

is this possible?

>>40465534

They aren't going to help. The 'boosters' are basically snake oil and an actual replacement dose isn't going to do anything unless you actually have low levels to begin with.

How do I add assistance exercises to texas method without fucking up my ability to hit PRs?

How do you know if your volume is too high?

>>40465490
>>40465541
Glad to hear it. Thanks.

>>40465565

When you're unable to recover between workouts and that isn't intentional, your volume is too high.

>>40459477
About to start cutting trying to do 3 meals a day around 754 calories each any suggestions about what foods would be could and how to mix it up so I don't get bored of the same meals?

>>40465755
lettuce are absolutely 100% free
tomatoes are almost free but still very calorie low

focus on those, but, remember dressing has significant calories

>>40464405
sl is designed to stall so its normal to fail a rep, just try again next week with the same weight and if you complete your sets without failure then add 5lbs

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I'm going to a powerlifting comp soon

Should I shave my thighs? Will there be more or less friction when diddylifting?
Lube is not allowed on comp

Also

I stopped doing incline bench press, instead of that I'm doing an incline dumbbell press with two 50kg dumbbels. Is it the same thing as if I was incline pressing 100kg?

Any help would be appreciated

What are the best kind of sets to do for a complete beginner? My friend told me to do 5x5 of everything I do.

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>>40466073
Depends on what your goals are

>5x1-3 for strength
>5x5 for putting on muscle
>3x8-12 for hypertrophy aka something to do when loosing weight
>Anything above is cardio

Meh, dyels should go with 5x5, you'll gain "noob gainz" with whatever you do, but 5x5 is an okay

How long does it take to lose 1% bodyfat starting at 25%?

>>40459477

How's this pull workout for my PPL routine? I feel like it's kinda overkill.

Deadlifts, 3x5
Pull-ups, 4xf
Cable rows, 4x8-10
Face pulls, 3x12
Shrugs, 3x12
Wide-grip curls, 3x12
Hammer curls, 3x12

which tdee calculator is okay? Three different ones give me results varying up to 500 kcal, I don't want to just estimate while cutting.

I'm taking a month long break from lifting to wait to see a doctor and assess a lump. Do I take creatine whilst I'm not training, would that help me maintain my gains?

how to maintain energy on a cut?

>>40466881
Just go with the highest one for a week and judge your weight loss?

Would it be poor form to actually *try* in a 5k if I'm not a runner?

It seems like 5ks are exclusively dudes trying to go sub-6 minute miles, and groups of friends just hanging out and jogging. I'm doing a 5k in April and I'd like to post a decent time but not come across like a tryhard.

Which ends up being more beneficial; DB, Cable, or machine flyes?

I like cable flyes, but I don't always feel like I'm using my chest as much and sometimes feel like it's a half curl then a flye.

>>40467091
just do it, literally no one cares if you're not keeping pace with the 10 kenyans at the front.

>>40466073
I lile ton of easy sets of 5s,3s,2s for practicing skillful excercises.
(Rampin up for Squats, Deadlifts etc)

Hypertrophy excercises can be more reps

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Why the fuck is my left hand (specifically wrist) feel so sore while doing lifts, specifically barbell rows.

My right hand is my dominant hand and while I've been upping my weight every workout (like 45kg row atm) and my arms are handling it fine, my left wrist is getting way too sore to complete the sets properly. Right hand/wrist (dominant hand) is completely fine.
Is it purely because my left hand/wrist isn't my dominant? And if so, how can I strengthen it before I hurt myself?

>>40467260
ALSO.

I deloaded a bit on all my lifts recently and started working on form because I noticed my form was complete and utter shite (doing GSLP for about 2-3 months now). Also watched a lot of Starting Strength videos/Scott Herman and the book SS itself, thanks to Rip I've started low bar squatting but I feel WAY more unbalanced when going as deep as I did doing high bar and it doesn't feel right at all, I either tip forward or backwards. Of all my lifts this one is giving me the most trouble form wise.

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>>40467050
stimulant abuse

>>40459477
I can only do about 2 push ups before my arms give out. So I'm thinking I should have more of a rotation to build arm strength. Are there any other exercises I can do to build arm strength for pushup like Planks?

>>40459477
Can you get to 275 bench from a lot of push-ups (leddits bodyweight routine, so rings work) and the occasional bench practice? 6'1, 170 dude, and I'm finding it difficult to believe him.

>>40467387
Fuck are you weak. Do wall pushups though. You should be able to a couple of those off. Go back and see how many pushups you can do after like a week of wall pushups.

I'd tell you to do chair dips, but I doubt you can.

Planks aren't going to do fuck.

>>40467410
Probably not. Before I started lifting I was doing one armed feet elevated pushups for reps.

This worked out to iirc 260 pounds on bench. Nope. A year into lifting and I finally pushed 275.

If you want to get a higher accurate bench, you have to bench. Pushups and shit will help (I started at 185 for reps on bench and pushed 225 once on my third day but with terrible form) but they won't increase it like actually benching. You have to bench, and you have to perfect your form usually through trial and error.

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So my new job is going to require me to walk up 6-12 miles a day, 5 days a week (meter reading). Do I still need to do leg day?

>>40460076
nothing happened in my case

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>>40467682

Do you live in Singapore ?

Where the heck do they not have at least a Segway for you to ride ? or an electric cart ?

>golly gee

>>40460705
People actually believe this

>>40467732
I mean, if I really wanted I could buy one, but I've heard you actually gain a decent amount of leg muscle from this job

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>>40460277
She hurt me more than anything else.

The pain in the gym is the only thing that numbs the heartache.

I wanna try to learn yoga online from scratch. Can some of you suggest a good youtube channel / site? Also I'd like it if it had something like whole sessions videos and not just techniques (don't know if what I said make sense).

>>40465206
2 lbs a week max aft loss or you risk bad sagging skin
fat loss is in the kitchen so don't get all excited about aerobics for losing fat, cardio is for energy and endurance and mobility and simply getting your ass up and moving
if you're gasping you're doing too much

it took a long time to add the tonnage, it'll take a while to get rid of it

>>40467753
Sup dyel

>>40462302
Those would probably be edible if they added a sweetner.

One says add maple syrup last - but maple syrup isn't in ingredients list. neither have a sweetner in ingredient list.

How can I improve my grip strength? Is it just through heavy lifting or are there specific exercises I can do?

>>40468357
Farmer carries, pullups, hanging from the pullup bar for as long as you can.

>>40468357
weighted pull ups if you're not already weighted enuff

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if I'm 5'7, 130lbs and have been doing this routine every morning for months, do I list this as light, moderate, or heavy exercise/activity when calculating TDEE?

>>40468373
>>40468379
Cheers lads

>>40468380
>if I'm 5'7
Stopped reading there.

I don't get this lifting shit at all guys

I've been going to the gym for a year and a half now (no skipping) and for 1 year and 2 months i did low weight high volume on all my lifts while being in caloric surplus.

I experienced almost 0 gains. Then , for 3 months i did 5x5 high weight (but none of that SS powerlifting stuff) and i visibly grew and was pretty pleased .

Did i completely waste my first year in the gym ? Why doesn't low weight high volume work on me ?

>>40468513
Low weight high volume doesn't work on anyone

If it did, then marathon runners would have huge legs.

>>40468513
>Why doesn't low weight high volume work on me ?

What do you mean by "low weight" ?

>>40468562
On squat for example , i did 3x10 at 175lbs

>>40468583
Yeah that still doesn't tell me anything

>>40468597
I'm not native english speaker so i dont know how to describe it but when i was doing 3x10 squats i had twigs compared to now (280 lbs 5x5 )

can someone tell me about bradley martin drama

>>40467437
Can you also tell me how to do situp/crucnhes
I can't lift my body up on its own for my elbows to reach my thighs

How do I into abs?

I'm doing something like fit greyskull lp, but basically only done decline crunches and planks.

I tried using an ab wheel, but the way you have to bend your back just feels so fucking unnatural that I can't do it.

>>40469018
why do you want to excersise your abs? if its to have noticeable abs then you're doing it wrong, have you read the sticky?

>>40461222
Yes, lift more weights

>>40469128
Bigger abs

How do i make oats not mushy?

Does anyone here have experience with bipolar disorder and maintaining their diet/exercise? Going for a walk or run does not do anything for my mental health, unlike a lot of other people. I sometimes go from wanting to do extreme and exhausting workouts to just giving up and not caring that I get fat. Anyone got any ideas or suggestions?

inb4 kill yourself.

>>40469213
Impossible, embrace the mushiness by making overnight oatmeal and adding in something less mushy for bite, like berries or nuts.

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what does 1/2/3/4 mean

Can I eat spinach instead of broccoli? I hate broccoli but love eating raw spinach.

>>40469329
1pl8 = 60kg so

1 plate: overhead press
2 plate: bench/row
3 plate: squat
4 plate: Deadlift

In that order. It's like a milestone to hit in lifting as far as I understand.

ciggies

>>40469211
you want bigger abs or do you want them to look aesthetic? absolutely different goals, answer honestly

>>40469329
It's the amount of reps, sets, lifts, and days to train.
1 rep per set. 2 sets per lifts. 3 lifts per day. 4 days per week.

>>40469448
Is bigger not more aesthetic? As long as I'm lean. I want ones that stick out far

Speaking of ab work. Since I can't do any compounds yet. Currently doing a dumbell ppl. Should I do core work? I'm going to get a rack this weekend but won't have money for bar or weights for month or so

>>40469471
are you already very lean? if not, the goal of growing muscle is opposite to losing fat, have you read the sticky?

Will flat bench hit my upper chest too, or do I need to buy an incline bench?

Should I lift while cutting, at tdee, or bulking as a skinny fat?

>>40469604
Yea I read it and am getting lean. Got 2 abs showing and another 2 are starting to get visible I'm just speaking generally and won't I gain small muscle increase while also cutting since I just started?

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>>40459477
at the first sign of wavering, I keep saying this to myself

gotta break through the wall gotta break through the wall gotta break through the wall gotta break through the wall gotta break through the wall gotta break through the wall gotta break through the wall gotta break through the wall gotta break through the wall gotta break through the wall gotta break through the wall gotta break through the wall gotta break through the wall

I also like to focus on the hunger feeling. Its an activity on its own. Finding a distraction doesn't work for me.

>>40469353
Just remember you are not re-adding the bar so you should not multiply the weight.

What I mean is:
1, ohp = 60kg
2, bench = 100kg
3, squat = 140 kg
4, df = 180 kg

And its just like a way to say "I lifted for a few months" depending on your height/weight.

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Would it be safe to be on a 1000 cal deficit if I'm around 20% bf, or will I lose a shit ton more lean mass than if I were to stay at 500?
Until when should I switch to a 500 deficit, 15%?

>>40469847
Can be between 6 months to a several years, depending on height, weight and genetics.

What effect, if any, does lifting have on repetitive strain injury?

>>40470005
It can cause RPI, but it can also help fix some of them.

You're gonna have to be more specific.

>>40469847
I'm a little confused now.. I thought you count the 20kg bar for every lift. Idk I'm new to lifting. According to StrongLifts you count the bar since you lift it. Educate me on this as if I were 5 anon

What happens if you start lifting more without eating more? do you just gain the strength to lift more, but without gaining the size?

>>40470134
You'll still gain muscle, by losing some fat and using those excess calories for muscle.
It just happens at a really slow rate.

At some point, you'll stagnate, and you the amount of muscle and fat stay constant.
You can get stronger still by learning how to use your muscles better, but those strength gains will decrease over time too.

>>40470134
The getting stronger and muscle grow part will take way longer if you don't give your body enough nutrients to build more muscle tissue. Might even feel like you don't improve at all. You will just lose fat.

using the calorie calculator in the sticky it says I should eat 1517 cal a day I'm only eating 1300 cal a day, and I'm not losing weight am I missing something?

>>40470297
The sticky also suggests going 500 calories below your TDEE.

Also the calculator assumes a normal day routine. If you are a NEET who never goes outside then your calorie requirements are probably a bit lower.

>>40470297
Sticky is wrong.
Don't use a calculator.
Just track your intake and adjust based on your weight gain/loss.

>>40470297
Reduce your intake or exercise more. >>40470363
is dumb, a calculator is a good place to start but it's only an algorithm and can't possibly account for every aspect of your metabolism

I've got a respiratory infection and if I go running today I'll choke to death on my own phlegm. How do I recover my lost cardio gains once I'm healthy again?

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Is it worth getting a gym membership if right now I'm on a cut and too busy to eat right and regularly for proper gains? As it stands I'm thinking about putting off lifting until summer when I have more time.

>>40470420
No, it's not dumb.
Do you have any idea how many people fuck up weight loss because they go solely by calculators?
It happens so often...

In theory, a calculator is a good place to start.
But in practice, tracking intake for a few days and adjusting from that, works way better.

>>40468513
>Did i completely waste my first year in the gym ?

yes

read the sticky next time

>>40470444
You could try jump rope. If even that doesn't work then just train your legs and calves in particular.

If I made a large batch of scrambled eggs, like a dozen or so.

how long could I keep them in a crock pot, and forget about them?

Is it possible to get by with going to a gym 2 days a week and doing light bodyweight workout 1 day a week? All I want is slightly better than 'dyel' tier body.

>>40470043
>It can cause RPI, but it can also help fix some of them.
>You're gonna have to be more specific.
Wrist RPI?

>>40470725
If you sit at the keyboard a lot, look at ways to change how you use and position your hands.

I don't know much about it beyond that, sorry.

hows this routine

A: olympic lifting (snatch/clean and jerk and variants) + pressing movement
B: 5x5 squats

6 days a week

ABABABx

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>>40470046
You are a big dummy

Bar has 20kg
1pl8 is 40kg (1pl8 means two 20kg weigts on each side of the bar)

Therefore 1pl8 OHP is 60 kg, since you are lifting 20kg bar and 40kg worth of weights
2pl8 bench is 20 kg bar and 80 kg worth of weights

etc etc

You get it now numnut?

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>>40459477
Can someone recommend me a bb routine thats 3 days a week?
Or is pic related enough volume to get big?
I don't have the time for PPL so is there an alternative?

what's the best exercises to build obliques and core? is it really just planks and crunches and shit?

>>40471158
obliques: sideways in hyperextension machine, hold a heavy dumbbell for 10~30s, keep torso straight.

obliques: load up a barbell with 1pl8 or something in a rack, hold it with a straight torso for 10~30s.

>>40471217
for the second one, I meant "hold it sideways"

>>40471217
cool, thanks anon

>>40471158
turn on one of the first Fast and Furious movies
grab a weighted plate
sit upright on furniture
hold plate out like a steering wheel
pretend you're driving during the driving scenes

>T-bar row, dumbbell rows and weighted chins/pullups for back

Is anything else really needed?

Any type 1 diabetes fags here?

I've been injecting mainly to my belly for my whole life.

I always thought I just fix my anterior pelvic tilt and I'm good but my problem is actually HUGE INSULIN GUT.

I'v now made the change to inject almost only in my legs and tried to lower carbs but too early to tell if it's working.

Basically I'm just asking if you guys have been able to get rid of your insulin gut.

Ok so despite cutting I am making some small size gains to my upper body. Legs do not seem to make the same gains. They are getting leaner and leaner and I starting to look top heavy at least in my mind

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im having a hard time sleeping 8-10 per day.

I have school in the morning and have to work on afternoon until 10 p.m

The only day i can sleep 10 hour are weekends... Is that enough?

>>40471347
Just do old people naps after lunch

>>40462912
>>40462926
could i get more opinons on these please?

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What routine can I use instead of SS to gain strength. I'm 160lbs been training for 6months and bench about 150lbs (two 75lbs dumbells)

My gym has no squat rack or bar to diddly, but has a Smith and dumbells up to 90lbs. What strength routine is subsequently advised?

>>40462912
1. 3 x/week is fine
2. see >>40463249
3. see >>40463249
4. dunno, but see http://www.strongerbyscience.com/realistic-training-goals/
5. cardio instead of less food can make you feel better while still losing the same amount of weight
6. you'd have to be really muscular to have abs at 89kg and 17cm
7. dunno
8. depends on the person
9. eat stuff that makes you feel full

>200 lbs
>24% bf
>152 lbs LBM
I'm trying to lose ~25 lbs of fat to get down to 12% how much muscle should I expect to lose? Not asking because I'm concerned about it actually losing the muscle just want to know how much actual weight I need to lose as opposed to how many lbs of fat I'm going to have to lose.

>>40471666
>. you'd have to be really muscular to have abs at 89kg and 17cm
i know but, how low would be reasonable? 80kg? 70?

>>40471666
>>40471798
*173cm, oops

>>40471798
~75kg would be reasonable, but I'm not sure.

>>40471636
Bumping for this, should I do AS regardless of this equipment? Was doing ppl before but I think I could make more progress doing something else.

I really want to go to the gym, but I dont like looking at my self in the mirror. it really puts me off working out.

>>40469274
I only have experience with severe depression.
Best remedy is sleep. Sleep so much you are exhausted by sleeping. Plus you'll eat less and probably lose weight.

>>40469336
>i hate broccoli
>love diarrhea plant

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>bench stalled for 3 months
>squat increasing steadily
What the fuck is happening to me?

>>40472333
You're making it.

>>40472390
Everyone else on my football team is progressing except me.

If I am looking to lose fat, and reshape my overall body. Will cardio and lifting help with that or should I stick to one rather than the other

How much of a caloric deficit is too much during a cut? Say my maintenance is 2400. How low could I go for a couple months without real bad consequences (feeling like total shit/losing more than a little muscle). assuming I don't care about just feeling hungry

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When is the right time to start with an 'advanced routine'? İ've seen people say that you're supposed to lift for 1-2 years before starting PPL or bro split, why is that?
Anyway, İ'm at 90% of 1/2/3/4, is a 100% on this a reasonable time to switch to an advanced routine for aesthetics?

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>>40462104
>mfw I fucked up the veins in my shoulder permanently and can't do any of these or other compound exercises so I have to work everything in isolation which takes 2-3 times as long.

>>40472607
if you can't progress weights anymore, switch to different programming.
it's really that simple.

forget about numbers, because they're different for everyone.

>>40472566
1600~1700

>>40472607
>When is the right time to start with an 'advanced routine'?
There is no such thing

You can viably start with any routine, its once you hit a 'wall' where you dont make any strength/mass gains where you need to switch to a new program.

>>40472607
>>40472686
Oh and whoever said
>İ've seen people say that you're supposed to lift for 1-2 years before starting PPL or bro split,
Is retarded. You can start PPL from day 1 of your lifting and go straight for aesthetic improvements, you dont have to do any strength lifting at all.

>>40472686
this wall excludes cutting times right?

How to get a big fat natty ass and how long does it take to develop from flat, boring, white boi pancake ass?

I've been lifting for 4 months and I suddenly have horrible acne all over my chest, forehead, and upper back / shoulders. I've never had acne before and it was literally one day no acne the next day boom small bumps everywhere. What the actual fuck happened?

>>40472972
You finally hit puberty

what is a super calorie dense protein shake recipe

>>40473051

B-but I'm 26

>>40473101
Better late than never!

Are you sure it's not chickenpox or something

any fatties or former fatties here?

Weight in for the first time today and i'm down 2.6lbs over 1 week. I am happy with this progress.

What I am unhappy about is that I the insane craving to gorge/eat so much. I'm not even starving, its just what i used to do when bored/stressed/anything.

How do you combat this?

>>40465542
yes, it's a pretty common symptom of stress actually

>>40465542
Yes. find out about Dr. John Sarno and TMS. He has books and videos on amazon.

>>40462912
what the fuck man

I'm 190 5'6 and have love handles bigger than that

could it be loose skin?

>>40459477
I kicked my own ass yesterday, I'll do it today too. And look forward to doing it tomorrow.

>>40473162
I don't think there's a magical solution. Just willpower

>>40471786
Answer for this please?

>>40459477
Why are you fags cutting at all?

>>40473929
That really depends and 25lbs of pure fat won't take you down to 12%

Can you gain strength on a cut?
I'm 5'4" 136lbs lifting for a year went from 185lbs to current weight

My squat/bench /dead have been going up despite eating only 1600cals a day

Is that baday? Should I go light? Will I hurt myself?

I'm only at 1pl8 15 on bench and 1pl8 30lbs on squat

>>40473096
http://imgur.com/a/5nbmA

>>40473101
Hormones from lifting kick in weird for some people. Clean your body right, keep eating right, and it'll abate with time. If it lasts for more than two months see a doctor.

>>40473162
That weightloss will slow down if you're just starting. By eating right you're likely cutting out a lot of carbs, which means you're losing water weight. After a couple weeks it'll seem like you're losing less weight, but the fact is you're losing more actual fat.

As for the cravings, drink more water. A lot of times that's what the body really wants and it helps deal with the problem. The best thing for boredom hunger is, as expected, killing the boredom. Read a book, do planks/push ups/wall squats, or whatever. If you NEED to have a snack, get some veggies. A shit ton of spinach is like 20 cals.

>>40473675
Good. Keep exercising till you don't hate yourself anymore.

>>40473929
152x1.12=170.24
200-170.24= appox 30 pounds.

Roughly 1 in 3 pounds lost from my understanding with no specific scientific source behind is muscle. So you won't directly cut down to 10% at that point, but by then you'll be fitter and can do a conscious clean bulk up to regain the muscle before doing another cut next year.

Is there anything else I can do to prevent my crotch from smelling when I exercise besides shaving my genitals

>>40473162
>How do you combat this?
Find something fun to do that takes up a lot of concentration. Like you said, you're bored. Find a hobby fuckface. There's no reason why you should be bored.

>>40474029
Must of done my math wrong, looks like it's closer to 30 lbs. And assuming I'm eating 0.8g of protein per lb of bodyweight a day, doing starting strength, and jogging 30 minutes 3 times a week can you give me a rough ballpark of how much I should lose?

>>40474073
It's probably just just psychological. If you've been lifting for over a year it wouldn't be noob gains unless you've been 'lifting'. But looking at your numbers it you might have been 'lifting'.

>>40473955
Because we hate our bodies and want to be slim before we bulk. Not all of us want to GO MAD even if we one day dream of strong fat Bear Mode status. Also broscience about calorie partition at lean vs fat that I've never seen an actual study or source for.

>>40474111
That's just gonna happen. Maybe change your diet but I highly doubt it. Spray some body stuff over it if it bothers you.

>>40474098
Alright I might just make a thread and see if anyone has some solid info on how much muscle vs. fat is lost when cutting because google either doesn't have any solid info or I'm phrasing it poorly

>>40474111
Shaving helps and I've heard (haven't actually tried it myself) that dusting with baby powder or talcum powder helps with sweat/smell down there

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>>40470667
i guess until you remember them

Am I making it?
Squat- 355
Bench-205
Power Clean-245

how /fit/ can i get realistically from skelly mode in 5 months?

>>40474213
There's really no solid source on it from what I've seen. It comes up on some fitness sites but I've never seen an actual study or scientific means to produce that conclusion

>>40474372
Depends on genetics, how hard/often/what you lift, and diet. You can get some pretty damn decent gains from the start, but to do that you have to eat at a surplus that may make you look skinny fat till your first cut.

>>40474472
Yeah I imagine anything that says 1 in 3 is super ballpark but at least it gives me something to go off of. I made a thread and hopefully a PT or someone who's been in the same situation I'm in replies. Anyways, thanks for responding anon

Any tips on how to keep your back straight during barbell rows? I just started lifting and I'm DYEL as fuck, so I can't help but feel like my back isn't completely straight when rowing which is fucking up my gains, my heels even come off the ground on the last rep sometimes

Looking for shoes for Squats and oly lifts
Want to avoid shoes with heels like Reebok Lifters/Adidas powerlifts but am cheap as fuck

Are there any decent brands/shoes other than Romaleos, Innov-8 fastlift and Adipowers?

I have plateaued at 245 3x5 squats at BW of 190lbs; should i try 5x5 or move on to a intermediate routine like TM?

Should I be using protein powder even if I'm not currently going to the gym? Or does it defeat the purpose?

just started lifting, really dumb question incoming:

What is the proper way to do sets? should i be pushing until failure on each set, or stopping at, say, 8 reps on the first set (even if i could do more) and continue doing sets of 8 until failure?

i can't find the answer to this question on any forum or website which leads me to believe i am retarded.

>>40475104
What is your program?

>>40475050
"Use" protein powder the way you would "use" eggs, broccoli or any other food
It's food
Eat it if it's something your diet could benefit from

>>40474914
Guessing you're on SS?
Have you deloaded?
Read the program.

>>40475125
i literally just started, i have 1 barbell and am doing squats, bench press, shoulder press, deadlift, i heard these are the ones to start out with

>>40475152
Are you doing a program at all?

>>40475139
im not doing SS
I squat high bar and i have deloaded a few times

>>40475104
3 sets x five reps. If it's too easy increase your weight.

>>40475159
i guess not because idk what youre talking about ;-; I'm trying to put on mass, I've been eating a shitload for the last few months and i believe I'm supposed to do low reps...

>>40475182
thanks. so try for 5, 5, 5, if i can only do 5, 4, 3 should i keep using that weight until i can do 5, 5, 5 or should i lower the weight?

>>40475198
Read the sticky, get a program
If you want something with all out sets like you described, GSLP

>>40475209
thanks

is it better to keep to your schedule and lift when you're a bit tired with ~5 hours of sleep or do it the next day properly rested where you're less likely to fail and need to deload for your next workout

I've got a Herniated Disk in my back I think. Doctor told me to take it easy for about 2-3 weeks. Any recommendations on what I can do non-back related to not completely fall off the bandwagon? Doc told me no squats/Deadlifts so I suppose I'm down to basically bench and curls from my regular routine.

I think it was a bad squat that got me. All of 150 pounds even, just suddenly couldn't go any lower and an ache for 2 weeks now. Shit sucks but is a definite reminder that even on lighter lifts the form needs to stay good.

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I got a question on etiquette.

I was doing legs yesterday and this guy was doing OHP in the squat rack. Between each set he would walk completely out of the weight room through the cardio room and into the hallway for minutes over a minute at a time.

I walked over and unracked his weights and started doing my first set of squats and he came back saying he wasn't done with it and he had 2 more sets.

Am i the asshole?

>>40460983
fun

>>40475793
yes

>>40475875
I may need an explanation. I always stay beside the equipment I am using between sets and generally see others do the same. I saw him leaving and thought he was done. Ended up being wrong.

>>40475766
do bodyweight squats, and do front squats once you can do the bodyweight squats without pain.
I had the same problem, so I focused on mobility, you'll learn to love front squats(do them with clean grip and ass to grass, and keep torso upright).

>>40475896
unless he's away for more than say 10 minutes at a time, then he's just taking a rest

>>40476090
Roger dodger. I'll keep a better eye.

I did sperg out after he offered to let me cycle in and I said "No it's fine" and went to do my leg extensions while watching the rack like a hawk for 5 minutes.

How do I really increase my bench? I have 145kg deadlift max, 125kg squat max and fucking 70kg bench 1RM in my first year.

Finally eating right, skelly eating 3500 calories a day, but now I've got a new problem:

How do I get those calories from better sources? Currently butter, milk, bread etc make up a lot of it and there's a shitload of fat in my diet that I wanna get rid of.

Sweet potatoes and more oats?

>>40466817

anybody?