QTDDTOT

Tips for getting better at pushups?

>>40649553
https://www.youtube.com/watch?v=-crgQGdpZR0

I want to bulk but I am afraid to eat too much, what do?

>>40649580
Progress them like any other exercise. But do it in reps. So do 3 sets of 8 or something. Then next workout aim for a rep or two higher each set. Or add another set entirely next workout. Eventually you can add weight in a backpack or something but it does get more awkward as our get heavier weight. Search some Scooby1961 videos on YouTube. He has exactly the info you're looking for on this

>>40649605
Go on a smaller surplus then. 'Lean bulk'. So maybe 200-300 calories above maintenance. See how it goes from there. Besides it's common to just bulk to 15% body fat anyway then cut back down. So you shouldn't let yourself get too fat.

>>40649594
Very nice anon. You might like this too https://m.youtube.com/watch?v=U48pNbEqEPw

>>40649799
What band?

Hey guys!
Would it be wise to superset every workout, for purposes of hypertrophy? Or maybe every two workouts?

How the FUCK do you keep track of your calories? Is there a website or do you just write everything down?

How many calories should a 6'2 male consume on a bulk, cut, and maintain respectively?

>>40649832
Baby Metal

>>40649877
Download the app "my fitness pal"
It's pretty easy to figure out and use

>>40649891
Height isn't enough. Weight is required. And it also depends on your activity level. Read the freaking sticky for more info. And google for a TDEE calculator.

>>40649863
Calculating and keeping track are two things. For calculating, you can use myfitnesspal, or calorie king (both apps and website). For keeping track, some apps lets you do it, but I prefer the old exel sheet method, since it allows me to tweak things a bit by calculating empirically my TDEE, or adjust the amount of proteins required, or stuff like that...

>>40649935
not >>40649863 meant >>40649877

>>40649877
Aside from myfitnesspal

Google will give you about 90% of your answers

>>40649891
I'm 6'2 also, an 1800-2000 calorie cut is working pretty well right now, lost the muffin top and love handles in less than a month. Once I get down to a stable body fat I'll probably start a 2500-3000 calorie bulk, this is just my experience, experiment with what seems to work best for you

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6'0 173lbs 17% bf. Thinking about cutting down to 165, suggestions?

Doing IF 20-4, thinking about getting some yohimbine

>>40649994
shave your fucking nips brah

>>40649553
This is my RnB lifting playlist

https://open.spotify.com/user/tumblerblack/playlist/7qJTtL9rxlFJqkKPmNPrsu

And this this is my rock/rap playlist (I haven't updated it in a while)

https://open.spotify.com/user/tumblerblack/playlist/4XraXafGGNlvDISFxAIajL

I also listen to Taylor Swift sometimes

>>40650060
>RnB
>Viking

Pick one

>>40650152
>music
>not Wardruna

RnB is both of these things

Is coconut oil goods?

>>40650209S
Coconut oil has a TON of uses, so...yeah, probably

>>40650209
It makes stuff taste divine and it's healthy. So yeah.
>>40649553
My old gym had mostly metal and DnB which is great for lifting. The current one just had sissy shit and I swear I almost necked myself listening to "work, work work, work, work" since it was mostly a DYEL/cardiobunny gym. Fortunetly how my life is going I'm going back to the old gym starting next week. I don't listen to my own music unless I do cardio because I don't have good headphones for the gym.

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I think I'm somewhere between 17%-19% bf and I should cut right? I am 6'2 160 but I always have had an inch or so of fat on my stomach.

>>40649553
a lot of wardruna, eyehategod, psytrance and other hard electronic stuff

heres some real viking music for good gains

https://www.youtube.com/watch?v=Ndu33Uv7Aco

https://www.youtube.com/watch?v=qw5G6fF-wqQ

Why the hell have my farts gotten smellier now that I no longer eat crap and eat healthy?

>>40650547
Protein and greens. Ever been to a cow/pig farm?

>>40650584
I have not. I assume they're very smelly though.

>>40650592
You can smell pig farm shit like 10 miles away. So yeah, lol. But you probably increased the intake in daily protein and unprocessed veggies, that's why you see a lot of people on /fit/ talking about smelly shit and protein farts.

>>40650610
Does it ever go away? Will my body get used to the healthy change and start not farting gas bombs?

>>40650492
>>40650467
>>40650486
>>40650492
Thanks brothers

>>40649799

i was unironcally listenign to Ijime Dame Zettai when i got a 300lb bench PR yesterday

>>40649863
bumping that

Is it normal to almost exclusively only feel your arms when doing bench?

Don't feel like I'm hitting my chest at all when I'm doing bench press.

>>40649863
Sure. I usually superset when I'm in a hurry but you can do whatever dude. Just be sure to lower the weight as to not sacrifice form and avoid injury because it does put a lot of strain on your body.

>>40650300
I don't use headphones either. But I may get an iPod soon

>>40650721
Do you not feel like your chest has a pump or is strained afterwards either? If that is the case it's more than likely your grip width is too narrow so it focuses your triceps or your form in which you lay on the bench is wrong, like your back is flat or shoulderblades not tucked in.

>>40650721
>>40650741
Also maybe warm up with DB flies. Was in the same situation. I didn't pinch my shoulder blades, nor warmed up properly. Now it's way better!

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Has anyone else ran Joe DeFranco's Built Like a Badass? Currently on Week 8 of 12 and definitely want to run it again afterwards.Did you guys like the program and how long did you run it for?

Pull-ups every day or every other day?

>>40650799
If those are the only 2 choices then every other.

>>40650741
Shoulders are tucked. I'll try widening my grip next time I hit bench press. I figured you pinky should be touching that little groove but I'll go wider

>>40650755
I'll try this as well

>>40650831
Your hand position depends on your reach lenght. Currently what works best for me is the groove being between my middle finger and ring finger. One doesn't fit all so try out different widths.

>>40650721
Do your benchpress routine and hop on the pecdeck/reverse flies machine with the padding. You should feel your chest is pumpy/strainy against the pad.

Best way to get bigger arms and shoulders (most efficient way to train them)?

>>40650922
By training them. One size doesn't fit all so just try shit out. For me it's preacher curls for biceps, single hand pushdowns/close grip bench for tris and side lat raises/OHP for shoulders.

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>>40649799
Guess who's back

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>>40649553

I just hit a 280kg deficit deadlift PR to the witcher 3 soundtrack.

Letho mode when?

https://www.youtube.com/watch?v=oLSdl-CdOBo

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Can someone tell me what is normal/acceptable gymwear? I've been wearing basketball shorts and plain tees for a while, but now multiple times ive seen people on here talk shit at least about the shorts.

I am a hyper autist and need fit to dress me.

What do you guys think about an U/L with arms done on L day?

>>40651202
The basketball shorts "fun" is a meme on /fit/. It's completely fine my newfag friend. You're there to train and feel good while doing so, so fine clothes that make you feel good to train with.
>>40651204
Why not shoulders on L day?

>>40651202
Tshirt and shorts/sweatpants are fine anon. I don't get why anyone would talk shit about the shorts.

Can I make 10kg jumps in deadlift when doing singles, or should I stick to 5kg? My pb is 10kg below my friend's. And for autistic meme reasons I need to beat his. My idea was to try 2.5kg or 5kg heavier than my previous, and if I dont feel like ass I'll take a crack at his. But a double pb is gonna be harder to conserve strength for.

Can I 'make it' with heavy ass adjustable dumbbells, a bench, pull up and dip bars and a dip belt? To top that all off I'm 5'4. So muscle wise I gain easier... What do y'all think?

>Inb4 manlet prince

>>40651374
Aka no barbell or machine work

>>40651384
Yes

Started squatting again, SS progression is too hard for me and my form is breaking down over time, what do?

Deload and turn 3x5 into 5x5?

71kg bw
85kg x5 squat (75-80 good form)
70kg x5 bench
130kg x5 dl

So I trained my legs hard for the first time yesterday, now I can barely walk. I went to the gym today to do my routine but I was unable to do it because I feel so exhausted and my legs still didn't work.

Is this normal?

>>40651431
Yes. Welcome

>>40651444
how long does it take to recover usually?

>>40651431
Yes. Let them rest. Do it again. Experience the same shit again. Rest. Do it again. And by now it should be nowhere near as bad and eventually go away.

>>40651461
If you were a retard and trained the shit out of your legs 0-100 it can take a week. You can't be taking weeks long rest between training sessions. You start light and ease yourself into it so your body adapts to the stress.

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>>40649553
https://www.youtube.com/watch?v=mjIu6ZoyUwg

Should I still work out 5 times a week if I'm doing heavy labor Monday to Saturday for 10h a day?

Should I leave Sunday as a rest day or instead work out extra hard then, since I won't be tired from work?

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>>40649553
>Warrior's eyes full of purest rage
>Steel cutting flesh
>Spilling guts, severing heads
>Sending men to their death
and that is how I achieve the best squats

>>40651472
I'm a retard and I did train them pretty hard. Fuck, I guess I gotta stick to upper body till they recover.

I tried deadlifting today and couldn't even deadlift fucking 1 plate

>doing 5x5 SL
>on week number 4
>about to hit 35s for the first time on bench tomorrow
>squat is going to be 1 plate tomorrow for first time

i have noticied that my i can barely do my first, second and third set every time. but when i go for 4 and 5, i pump them out extremely fast

why is that? it just seems so easy

its not that in my first 3 sets that im going slow on purpose

is it adrenaline?

how can i replicate this for my first 3 sets? more warmups?

i already do 3 sets for warmup

starting with no bar, then quarter weight, then half weight

>>40651536
Could be psychological. I don't know. Try more warmup. Do some pullups and or dips to get upper body more loose before bench and like 2 minutes of bike before squats.

>>40651536
mfw i recognize that gym

mfw i have seen this dude there before

what do /fit/

should i try to suck his dick or something to talk about 4chins

>>40651578
you tell him you forgot your lifting plug and wants to borrow his between sets

>>40651554
ill try the bike and dips thanks man

would pushups help get acclimated for bench?

>>40651578
watch if he doesnt rest after his warm-up sets then post here how retarded he is scratching his head wondering why after 3 min breaks his next sets are easier.

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>>40651578
>>40651582
>>40651592
im that guy

please no, i dont need more autism


i do rest between 1:30 to 3:00 after each warmup set and real set

thats why i asked but thanks for assuming

heres a wallpaper for your troubles

>>40651406
Thanks

What preworkout do you suggest (cost and stimulants wise)

>>40652557
Honestly? Coffee works just fine

I made a thread yesterday on Kroc rows but didn't get to follow up on it. Can someone tell me exactly how to do these? They sound like regular flat bench dumbbell one arm rows but with less concern about good form. Am i wrong? Pls teach me like I'm 5 years old

>>40652563
Yeah I take coffee before workout, I'd need something that gives me that needles-on-skin sensation for when I go out with my friends, or other occasions (like studying). Coffee just isn't that effective for me so I thought I'd try some preworkouts with caffeine taurine l argyinine and other shit, but they are overpriced as fuck

>>40652591
Ah I see I think I understand. I'm not trolling you. Monster gives me what you're referring too. Awesome.e before working out. But only on occasion. Or Rock star.

>>40649553
Love u vikings poster. Season 1 and 2 were the best tho

>>40652603
I once completed two essays in a rush for a midnight deadline. Relied on monster. Got me through with extreme focus.

I lifted for the first time today and the sticky was a great help so I want to ask how was this board created and how did it turn out so good? What made Moot say "You know what this forum created for the discussion of japanese media and culture would love? A board dedicated to fitness!

>>40650486
context?

>>40652603
Please

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Ghost

>>40649553
Austrian Death Machine
Hatebreed

Is it ok to do Skullcrushers with dumbbells?

I don't have an ez curl bar and normal barbell is awkward on the wrists

how much macros does human meat have?
asking for a friend.

Has anybody here had any problems with excessive lumbar lordosis that you corrected? What exercizes did you do? There is a lot of not too different, yet not to similar advice on the web, and I don't have the time or money to get professional therapy, so I'd like to hear it first hand from someone who corrected their posture.

>>40649553
>PERCOCET
>MOLLY PERCOCET

>>40653395
Mine ain't perfect but is getting better by stretching hip flexors with the "couch stretch", and deadlifts to strengthen glutes and lower back.

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Currently experiencing pain when squatting/dead lifting in the area below my kneecap.

I don't experience any pain walking/body weight squatting or doing anything normal, nor while doing hamstring curls/leg extensions.

I am currently on my second week off of squatting and dead lifting (I'm dying inside)

Question is, is there any rehab/stretches that i can do to aid my recovery and is this see a doctor worthy?

I slept like dogshit last night. Woke up like 7 times. Crawled out of bed this morning feeling like I hadn't rested at all.

Gym is today though. Should I go? I never know what to do in these situations. Considering going and just doing a lighter routine than normal.

>>40653569
where do you push from?

heal or ball

https://www.youtube.com/watch?v=QDNlRj-LbKo

Sabaton, raubtier, skitarg and others.

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What is the best method to cook sweet potatoes to keep most of the nutrients ? I don't like them oven cooked and boiled is boring.

swapping rows for power cleans.
since my main lifts are at much higher weights how should i increase the power clean in order not to make it lag so much behind?

should i keep rows for more intensity while my cleans strengthen ? what otherwise?

>>40653928
shove them up your ass the internal heat of your colon will slow cook them for max nutritional gains.

Why does Scooby the madman's calorie calculator think my maintenance is 3000 kcal?
I'm 6'2" 175 lbs not Ronnie Coleman ffs

>>40654003
because you put "moderatly active" in.

>>40654019
b-but I am moderately active

>>40654037
no you're not you worthless faggot otherwise you could eat over 3000 calories and not gain weight.

>>40654045
I've been doing that for months
I just don't understand why all the other ones give numbers like 2400 even though I'm putting moderately active everywhere

The Molding Mobility and Starting Stretching are down. Anywhere I can find these guides are something similar?

>>40654067
then the other ones are wrong

How long should I stay in a gym? I just started and with I usually stay around an hour before I get tired.

>>40654198
Until you finish all the exercises in your routine you fool.

People's time varies wildly though, I spend usually around 1.5 hours but it can go up to 2. Plenty of people here say they don't say for more than 45 minutes though.

>>40652615
Love you too brother. Can't argue there. There's no topping those early seasons. I miss Ragnar sorely. Hell, I even miss Rolo who doesn't appear as often. For obvious reasons but still. I'm still looking forward for what's to come though.

See you in Valhalla soon

>>40654219
Okay, thanks.

>>40653805

Ball

>>40653805
>>40654455
Thank you, I've been doing it wrong for the last year or so will work to correct where I'm pushing from and see if it improves

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>question
is this guy natty?

>>40652588
Bumppppp

>>40654513
Probably, that physique is pretty easily attainable for someone training for a couple years + a decent cut.

Having a real uh oh moment here /fit/ I just masturbated twice and felt absolutely nothing when I climaxed

>>40654611
I just had a tuna sandwich and vitamins (full of b6) I might be having problems associated with b6 levels

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I unironically listen to Taylor Swift while I lift, she inspires me to be a better person.

>bet fat
>want to be thicc & juicy
>be about 6'3 220 and ~25% body fat
wut do?

https://www.youtube.com/watch?v=LB9lObWclFQ

Surprised I never came across Laibach when browsing fit. Always make me feel like that last rep is for the greater good of humanity

>>40653792
Bump. Anyone know this feel?

What cardio should I do while on 5x5

How do I calculate how long it'll take to lose a certain body fat percentage?

6'3 210lbs and ~18% body fat trying to get to 12%

I can't into math. I'm sorry.

>>40655217
Always go, no excuses

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Sono chi no Sadame from JJBA. Pretty much gets me through the last set.

what are some good shoulder exercises besides OHP?

>>40655749
lateral raises

my deadlifts fell back in comparison to my other lifts because I was fixing form.
Is it alright if I do a set on rest days to take it back up?

Is the 100 pushups a meme?

>>40651258

Yeah dude 10kg is fine, I jump 40kg between warmups, 20kg between heavier sets and 10 between top sets.

In competition I do 15-30kg jumps

whenever i do push ups or bench press or push-ups it always feels like its working my arms more than my chest. I never feel the pull there. Thoughts?

>>40649553
The entirety of Pink Floyd's The Wall, as well as Sabaton and some Cream.
>Inb4 shitty music taste

If I roid while pregnant what will happen to the triplets?

I bought one of those Black Series Stormtrooper Helmets for cheap(er) for the purpose of reselling somewhere down the line. But now I really want to open it and record myself wearing it when I go for prs.

Should I just buy a cheaper helmet for this purpose?

just played in a badminton and ping pong competition for 6 hours. i have a terrible headache and my body hurts. ho2 do increase recovery?

>>40656723
Jacked babies

>>40656723
They'll probably get some birth defects and more than likely have brain issues (like retardation)

So my gf is gonna be coming with me to the gym to lose 10kg. We've got the diet part down, but I'm not sure on what workout regime I should have her do.

I was thinking of that Strong Curves routine, since it focuses on the glutes, and she wants to get a bigger ass, but are there any other options?

Is it true that starring at images of attractive bitches increases test?

Then why would anybody NoPorn?

>>40649553
my obliques are sick when sideways or when I bend to the sides, BUT if I'm frontally facing the mirror there's basically nothing there
should I be doing obliques work or are compounds and hanging leg raises enough? I'm 13%-14%bf MAXIMUM, definitely not over 14 and I can pass as 11%with some nice angles

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is it possible to overtrain your back?

how do I "brace my core" for squats?

>>40657315
for squats and basically everything

>breath in into your GUTS not chest
>this will create a balloon in your abdomen area(
>flex your core as if you were getting punched in the stomach
>after those two steps evertthing will be tigh as fuck ready to explode
>go down
>exhale as you go up

>>40657152
obviously you can

Sharp burning pain in lower abdomin when squatting. It's almost like someone is pinching me really hard. It's in between dick and belly button on right hand side. It only happens sometimes and sometimes it stops after a set or so. It gets really burning feeling too? Any thoughts?

If my back is really undertrained and my posture is shit, how much more pull frequency/volume should I do compared to push? is 2:1 ratio until they even out too much?

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>>40653928
bake

Are testosterone boosters okay to take? Will I fuck my body up?

>>40657671
the only thing theyll fuck up is your wallet

useless garbage

>>40649553
>Wardruna
I THOUGHT I WAS THE ONLY ONE!

How do you keep a shaker clean with no smells

Seated curls or standing? Both standard and hammers?

>>40657726
I want a beard, what do I do?

>>40657790
either have the genetics to have one or get fucked
some men take years to develop one

>>40657818
>almost 30 and no facial hair growth at all except above my lip
Kill me please

can I sub t-bar rows in over barbell rows for madcow or should I just stick to the fucking program?

>>40657899
should add I am on week 9 of the program

>>40649553
Industrial. Fgfc820, aesthetic perfection, combichrist, wumpscut, old msi.
>>40649580
After spending my entire army career not understanding what the trick to push ups were I figured out that I was pressing through my shoulders and not my chest. Set up like a bench press just facing the floor, keep your head facing the ground.
>>40649877
During meal prep once a weak, measure everything according to your needs and don't stray from the prep.
>>40651415
Just deload and work back up. Keep your range.
>>40652783
The opposite, there was a need for it and we were given a venue.
>>40656962
If she's cutting and just learning her way in the gym have her read the fucking sticky.
>>40657029
No.
>>40657400
How much sugar do you consume?
>>40657783
Yes.
>>40657899
Any particular reason you want to swap?

Anyone had quinoa? Trying it this week, some recipes use it like a rice, some like a dessert rice pudding type. Not sure which way to swing it.

The Symmetric Strength app is saying my dips, chin ups, and pull ups are way below average for my weight, but my lifts are about average. Is it because I'm borderline obese bmi or should I really drill on the arms to get those numbers up?

>>40657964
No real good reason to swap, I just don't find barbell rows all that fun and want to change things up

So my shoulders are unbalanced and it makes doing barbell OHP kind of obnoxious. DB OHP, though, is totally fine. If I were to replace BB OHP with DB OHP, do I just do the same reps? Obviously the weight is different and I feel like the movement is pretty different too.

>>40657964
I love wumpscut, never thought anyone on this board liked industrial

>>40651007
I haven't taken the soundtrack out of my Car's CD drive since I got it. Really want to be able to pull off a Geralt cosplay desu

>>40657983
Dumbpells cause your muscles to become unbalanced even more. Just do barbell and focus on pushing harder with that weak side. And drop down the weight a bit to help equalize it

Is there even a point in bench pressing if you're not anatomically built for it? I'm 6'1 with a 79in wing span and I can't touch my chest without my elbows dipping below the bench, seems to stress the fuck out of my shoulders. Switched to floor press and it's much more comfortable, am I a bitch?

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>>40658120
can someone else back this up?
im not sure if that's true because with dumbbells each arm is lifting the same exact amount of weight but with a barbell it could lean to one side on the last 1-2 reps

>>40658185
I don't see how it'd cause more unbalance, each side has to bear the weight on its own. I mean one side is going to be stronger than the other regardless, but you wouldn't be able to move up in weight until your weak side caught up. So that to me says that it's a bunch of horseshit

Sometimes I like to brace my legs against the leg bars while doing bench press as opposed to having my feet flat on the floor to the sides of the bench. How much a, I robbing myself doing so?

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first time stalling bench at 100lb, what do

>>40657982
Huh, I've personally found t bars to be boring but to each their own. I think it's a little easier to cheat on Tbar rows and the whole stabilization nonsense comes into play. I wouldn't personally switch it up because then I'd be unable to hold the program accountable but I honestly don't think we'd see a noticeable difference in progression either way.
>>40658066
Hell yeah, man. It feels like the genre is really dying. AP is putting out tunes but it's more dark pop music like he's wanted it to be I suppose. Not bad, just a very different feel. 3teeth is like the latest group I've seen in the genre and I don't particularly love them. Still blasting Velvet Acid Christ and junk in the gym. Rivethead 'til I'm dead, breh.

bench PR track:
https://www.youtube.com/watch?v=hog8DTQkjBM

>>40658120
Stick to asking questions if youv don't know what you're talking about.
>>40658185
Do you have winged scapula by chance?

>>40658120
absolute opposite of the truth

barbells let you compensate for weak vs. strong maintaining any imbalance.

>>40658319
Congrats on triple digits, breh.
What's your routine? Making sure to rest and eat? Height weight? Give me some details. Are they solid reps or are we struggling in the bottom or middle?

>>40658278
That's what they're there for. It's called leg drive, breh.
>>40658147
Consider your torso a straight line and your armpit to your elbow an angle. It shouldn't be larger than a 45 degree angle. Arch the small of your back and pull your shoulder blades together.
Lower the weight, don't worry. It's ok to suck at it, you sucked at breathing when you were first born but over time you master that shit. When you unrack your shoulders are most likely coming forward and that will stress your joint and arms more than your chest.
>>40657974
>borderline obese
I wouldn't worry about your lifts, breh. Apps and BMI, all that shit is going to be wonky until you're human shaped.
>>40657764
Wash after consumption. If it has a smell out it in your freezer over night. It will kill the bacteria making the odor.

>>40658358
>>40658349
Guy who asked the question here, I do actually have winged scapula yes.

And if I do switch, how many reps/sets should I be doing for DB OHP? I was considering 3x8?

Is there a good resource for casual wear? I tried /fa/ but their stuff seems a little excessive/memey

>>40658443
Try seated DB and seated BB if your gym has those set weight curl bars. Keep your scapula retracted. If you insist on standing DB OHP, I recognized warming up with Curl&press to help your rotator cuff. Stay away from going deep on dips.
3x5-8 should be just fine.
How mu ch do you weigh how much are you lifting?

>>40658470
I'm 170ish and I was OHPing 115 with the BB before I decided to stop. For a while I was just OHPing something like 75 just trying to find a position that felt right but it's tough.

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How do you properly retract your scapula on dumbbell bench/incline when the weight start getting heavy? Having to kick the weights up fucks my arch and I never feel like im in a good position.

>>40658494
Then yeah 3x8

>>40658521
dumbbell bench is a meme

>>40658535

>wanting muscle imbalances.

rank 1/2/3/4 hardest to easiest?

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Hey Fitizens.

I'm on my cut right now.

I was wondering if seltzer water is a good cutting drink?
Its the same properties as water, but I'm not sure.

Luv ya

My knees are inward when my feet are pointing forward. My doctor said it isn't normal what do I do

Need people to rate my routine. Am I ruining my gainz? I spend 2-3 hours at the gym depending on how busy it is. I've been lifting seriously for about 3 months, and been on and off strength training with only bodyweight for about 7. I'm pretty sure that puts me in the beginner category. I'm training for aesthetics. Any criticism would be helpful Bros.

4x10 Squats
3x8 Deadlifts (I would do 4x10 but I get fucking tired)
4x10 Bench Press
4x10 Overhead Press
4x10 Bent over Rows
4x15 Dumbell Shrugs
4x10 Bicep Curls
4x10 Triceps Rope Pull down

Cardio (trying to lose fat) and abs work done on the weekends

Cardio is 30 minutes of HIIT
Abs vary but almost always involve planks

>>40658360
SS, my bench is rather better than my other lifts because it was the first one I got the form well on.
130 lbs, 5'10". when first started weighted 123 lbs
on the fourth rep I start to lose balance and cant lift the weight on the fifth one, this is on the last set and has happened 2 times consecutively.
sleep at 8-9 pm, wake up at 5 am

>>40658629
Oh that main workout is 3 times a week

>>40657964
I don't usually have a lot of sugar. My calorie app doesn't include a sugar total. From what I gather it's a stretching issue and pretty common. Still every one says hernia. It doesn't hurt all the time though. Also about to start taking metamucil any suggestions. Gonna start with half a dose a day

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Do you hit 2, 3, 4, etc with 1 rep max or is it a full 3 sets of 5 reps?

I deliberately (being depressed helps) sleep 12 hours a day so its easier to eat at a deficit.

am I fucked in hte head?

>>40658624
Get a better doctor.
>>40658889
Oh, brother, you'd KNOW if it was hernia.
Without knowing your sugar I'd be curious if you're hydrated enough but yes. Stretching could very well be the issue.
>>40658635
Might need to deload, honestly. If your bench progressed faster it could be a multitude of other things that will clear up when your other lifts catch up.
>>40658582
3/2/1/4 but I have a long torso and a reconstructed left knee.

>>40658951
A little. You can burn the wick at both ends and just be more active to increase the deficit.

Where should calluses develop if you're deadlifting properly?

>>40658991
Thanks I did have a drink that was out of the normal on my 9 am break and missed my water there. Also have upped the caffeine a bit. It happens on and off its a crazy sensation. At first I thought my waistband was pinching my skin. Gonna repeat the squat weight next session. Also why do squats literally kill me on a cut. I can deadlift till muscles are dead but squat I struggle with 3x5 and it seems so damn exhausting

>been a month
>deadlift stalled on lmao2plate
>but squat has gone up from 1pl8 to 2pl8

Am I doing something wrong?

>>40658991
The only doctor that does the surgery is in New York

Some people say rack pulls are for traps. Some say lower back. Which muscles do they work?

I have a mobility issue in my legs which hampers my ability to make squatting motions, so this seems like a good exercise for me. But I've heard conflicting information on which muscle groups they work.

Is it possible to eat so many calories in a day that it goes to waste?

Say that you eat a whole shitload of calories. So much that you get way more than what you need for your daily energy. So much that the excess is being stored as fat. Does the excess continue being stored as fat, or is it possible to have so much excess that it won't even be stored as fat, so you just shit it out?

So I had to go to WA to get it but I acquired a box of primatene, afaik this isnt enough for a full cycle of ec, does anyone know when i can purchase more, is it just because of that store? can i go to another one and get another box? any info is helpful as there isnt any recent info on the internet

>>40659347
Bump gonna start calling around trying to find some bronk aid or primatene. All info is from like 2013. Was gonna call all pharmacies close by

>>40659406
I havent even tried the pharmacies here in OR because everywhere i read just said how much they hate living here and trying to get E.. but a lot of people also mentioned they were able to purchase a certain amount of mg's at a time and limited mg's a month, i just want to know if ill be put on a list if i go get one more box since 60 pills at 12.5 each isnt really enough for a 6 week cycle given i gradually increase my dose

>>40659433
Yea idgaf about a list long as I stay under their allowances. I actually have asthma too.

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Is it possible to get noob gains after a long hiatus from lifting?

I'm back in the gym after 2 years of being a lazy piece of shit, and I'm surpassing all my old PRs every week.

So I've started lifting 5x a week with high volume. Can I do HIIT one day this weekend, or will I be raping my CNS?

>>40659457
Im not doing anything illegal so the list doesnt worry me as much as just being told no ;-;

>>40659468
Yea it's hard to even find out how much you can have at a time. Don't they treat it similar to Sudafed now. Also does anyone know what is in inhalers now a days. It used to be albuterol but I think they have changed it now. Haven't had one in about 10 years

>>40659491
they treat it the same as sudafed, but you cant even make meth with ephedrine hcl afaik

Should you always tighten everything up before doing a rep? Squat, deadlift, bench, overhead, I try to tighten all my muscles up before doing a rep with any of these.

>>40659516
Shits silly
Hope we get a answer sometime. I gotta about 15 to 20 more lbs and it's seeming more stubborn.

>>40659082
Two biggest reasons for stall in deads are bad form (lifting with back) and weak grip strength (since everyone likes to overlook it). I'll assume you know if your form is bad from back. Train pull with monkey or hook grip (use fingers instead of top of palm) and do farmer walks, get that forearm strength up, even if it's not the main cause

>>40659339
In short, yes there's a limit.
>>40659461
>is it possible to do this thing I'm doing
Looks like you answered your own question.
>>40659082
Sounds like you aren't squatting deep enough.
>>40659044
Palm

>>40659339
I ate 10,000 calories a day. I had monster logs come out, but also gained 100 pounds in <1 year

>>40659615
Thanks, I'm almost positive it's my grip. My last few reps it always feels like the bar is slipping from my fingers.

p-please respond on
>>40653969

Romanian deadlift form? Heard conflicting views on whether you stop slightly past knees or go almost to floor.

>>40659881
I have a short inseam for my height so I go halfway down my shins, but generally my body goes to pendlay starting position angle. Autistic, but easy for me to remember how to keep correct form and decent rom.

Is Yohimbine a meme? Someone redpill me on this.

I'm not expecting it to be some miracle drug but if it would help cut some weight I'd be intersted. Particularly if backed by science. Not obese but am trying to transition to skinny-fat to skinny before I start bulking

Also if I buy it can I just buy the stuff off amazon? like this for example: https://www.amazon.com/Primaforce-YOHIMBINE-HCI-2-5-CAPS/dp/B000P1QOHM/ref=sr_1_3_s_it?s=hpc&ie=UTF8&qid=1489209455&sr=1-3&keywords=yohimbine&th=1

Reason I ask is cause on the bottle it advertises fat loss, apetite control, sex drive. The last part makes it seem like its bullshit but I'm open to it if its real

thx

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Help me home gym. Should I get a flat bench, or an adjustable bench?
I'm still on SS for now and have no current plans that would require an adjustable bench, but since this is a long term investment, I figure I should get one anyway just so I have the option in the future. Is there any downside to that?

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Don't want to stop snacking on chips & salsa but every chip I use is as empty of a calorie as you can get with some salt sprinkled on top

Any good alternatives or healthier chip snacks that would do well for dipping in salsa?

>>40660149
I mean... Adjustable is best but if you're saving a lot of money it won't really matter.

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I'm lactose intolerent, though I can eat diary products, not the actual milk.
But I hate the taste of soy milk
Is diarreah worth the proteins and calciums, or should I just stick to water?
Or should I endure the taste of soy?

Is it okay to do 3x6 squats and then 1x4 deadlifts on leg day?

I just hate deadlifts and I can't progress on them because my form deteriorates so badly on a set of 6. I don't know how tf to stop my lower back from rounding.

>>40660143
it doesnt effect appetite, but the other two are true if you follow the proper dosing, take it fasted and do your cardio. the sex drive part is it just makes you get boners more often, at least for me

Rate my impromptu bodyweight routine while the only fucking gym in town is renovating:

Pushups, 4x12
Bulgarian squats, 5x6 + 1x12
Side planks, 5x30 seconds, each side
Pull-ups, 3x5
Touchdown lunges, 3x12

Currently trying to build/retain lean muscle, not really attempting to gain a ton of muscle mass.

>>40660447
Almond milk bruh

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>>40660447
if it's giving you diarrhea you aren't getting the nutrients you could buy lactose free milk
>>40660459
yes that is ok although if your back is rounding too much perhaps lower the weight

>>40653569
I think the same thing happened to me in January. It happened when I was a mong and divebombed a squat.

I hardly notice it anymore after squatting heavy maybe once every other week. I just lowered the frequency of my squatting and it started to go away and I'm starting to ramp that back up and it doesn't really hurt anymore

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Starting my new job next week of meter reading, so I'll be walking nearly 8-12 miles every day. Anything I should expect or do to optimize gains?

>>40660559
wear comfortable shoes

>>40660505
>perhaps lower the weight
It's a little over 2pl8, and I could probably squat more. I'm not lowering it.

Another question: how long is a good goal to hold a plank?

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>friend has birthday party across from my house
>qt sloot seems interested in me all night
>ends up back at my place, everyone else leaves
>she's on the couch half asleep
>tell her she can sleep in my room
>'i'm think i'm good right here'

Why am I so fucking bad at females. Could this have gone better? This girl will fuck anything.

my stomach hurts how do i poop

>>40660952
>What is fibre

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>>40649664
https://www.youtube.com/watch?v=P_SlAzsXa7E

>>40660936

For you, probably not, but one day you'll have your day in the sun, try to just shake this one off and not give it too much thought

>>40649994
i look like you with weaker chest and better arms/shoulders but 1-3% more fat. 6'3

i recommend yohimbine hcl. whats your chest routine?

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How many reps are optimal with this meme gadget?
I can do over a hundred with the one I have right now.
Should I still aim for a high number or get some that keep me in the 10-20 range?

>inb4 just use weights
I use these because they're fun and easy to use around the house

>>40659881
The first. At least, according to Scott Herman. He says that you should go down until you feel a stretch in the hamstrings

>>40661166
Basically more than twenty reps is a waste.

Man up.

does jelqing work or is it just a meme?

>>40660999
>but one day you'll have your day in the sun,
When? I'm starting to think it'll never matter how much I improve in myself if I'm trash with women no matter what.

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Does anyone have the infographic on how to reach 10 k running?

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>>40649553
How do I add accessoires to pic related?

>>40661524
do your work sets as listed then whatever accessories you want to do, if they are big compounds do them like your main lifts and progress them the same, if you are doing isolations do 3x8 progress weight when you feel like it

>doing SS
>got to 5x110 kg squat
sets of five are starting to take me way too fucking much to recover from, like ten minutes. can i do sets of three and up the weight accordingly?

>>40661694
no, keep at it
get more sleep and more food

>>40661694

An equally hard set of three is not going to be noticeably quicker to recover from. And you'll need to do more sets to get the same workload.

The answer in this sort of situation generally involves conditioning. If you can improve your ability to recover between sets you'll need less rest time.

>>40661671
Thanks.

Could I do them in between the main lifts while waiting for that guy to finish curling in the squat rack?

Is IIFYM a meme? I'm on a cut. And after eating fairly clean foods all week, i fancy calculating some pringles into my intake. I'll still remain in a deficit

>>40661728
yes

What Trivium song is this?

https://instagram.com/p/BRfMIpQBpUG/

>>40661524
Maybe twice a week on off days? That's how I would roll it. One of those days being a Saturday. An all accessories day

I plan to run a 500 cal deficit every day for the next 12 weeks. Is this safe? Muscle preserving wise

>>40662087
If you lift and get 1g of protein per kg of bodyweight.

Since I've started running and playing basketball again, I've found lifting to be boring as fuck. However, I'm afraid I'll get skelly or weak again.
How do I regain my lifting motivation? How do I make it fun again?

>>40662146
Sweet awesome thanks

Best music playing device to use at gym? Tell me what you use and why

>>40649553
>What music does /fit/ listen to while lifting? Other than Wardruna
Perturbator
https://www.youtube.com/watch?v=uSQt4ckq-dg
https://www.youtube.com/watch?v=tJ4W9OAIKBw
https://www.youtube.com/watch?v=6y4q0GualIQ

>>40662839
Holy balls... Thanks for this anon

>>40662581
I mixed things up, the rule of thumb is actually two grams per kg, one per pound.

>>40662947
I love your QTDDTOT posts, keep it up!

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>>40649553
Helping a friend move furniture today. Can I lift first?

Why do all the beginner routines like SS and SL require you to do so many squats? Like way more squats than any other lift

>>40663280
squats are king baby

>>40663324
king of what

Im going out tonight and eating at maintenance, am i better to eat just below maintenance for today so i dont end up overeating for today.

Want to order from Myprotein soon and I was wondering when do they usually have sales with bigger discounts than 25%?

>>40662260
bumpo

Are chin ups enough for biceps?

How many IU of Vitamin D a day? According to the internet some sources say 500 some say 10000 like make your mind up internet

Also do I need to supplement on magnesium if I eat on average 150 grams of nuts a day?

>>40663538
no

>>40663164
Thanks brother I shall!

How do I squat without a rack or stand?

I'm using left over equipment from a friend's home gym and he only had an adjustable bench.

Also, how long should I do cardio for alongside 5x5 stronglifts? I really just want to maintain cardiovascular health but I may do a marathon in the future.

>>40663571
You buy a rack

>>40649553
I lift to kpop

If I'm a beginner and care more about looks than strength should I swap BP for incline press? Would it give me an nicer looking chest?

>>40663583
Fair enough, I thought there was a way to do squats without a rack safely. Anything that can replace squats?

Also, im a beginner so what is the recommended cardio I should do?

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Pic related for lifting, high top. Yay or nay.

Would doing a 5k everyday show health gains?

Want to get a low heart rate and be healthier alongside becoming stronger.

>>40663647
yes if you don't hurt yourself in the process

>>40663660
How would I avoid injury?

I am almost done with C25K, but I feel like my form still sucks or I am not running properly. I may switch to biking instead because the treadmill sucks.

Does anyone have some calisthenics routines? My friend once to start with that (I'll eventually convince him to get to the gym) and I'm not very knowledgeable on the subject.

>>40663586
YEOGI BUTEORA

>>40663609
The best you can do is cleaning the bar and then front squatting it, and that has a lot of disadvantages once you start advancing on the program

If you want to do Stronglifts, back squat is that one exercise you cannot replace. It is the backbone of the program. This is Mehdi's opinion, not mine.

For cardio, no form of cardio is superior than one another. Perform the one you enjoy doing the most. For me, that's skipping rope and the row machine.

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>>40663692
The routine in the sidebar of /r/bodyweightfitness is excellent. Pretty frequently recommended here, too. Pic related, but incomplete and a bit outdated.

>>40663703
fantastic baby

>>40663689
Land on the balls of your feet, not your heels. Also, running is more likely to get you injured than cycling, swimming, rowing, using the elliptical or most other cardio things you can think of. Maybe run only every other day and do something else for the other days?

>>40662260
another bump

>>40651240
> its a meme, son

>>40653262
absolutely. but use neutral grip. dont try to hold them like a barbell or something.

>>40665069
like you are jerking off two guys behind you

>>40653379
too many toxins like mercury and shit.
> we top o the food chain brah. we collect shit.

Glitch Mob, Pendulum, random assortment of Monstercat shite

>>40653792
do 40min of cardio. thats why you cant sleep. damn bodybuilders alllllways skip cardio then wonder why they are depressed and have sleep problems.

>>40654045
kek this comment should have been dubs.

QUIT PUTTING MODERATELY ACTIVE REEEEEEEEEEEEEEEEEEEEEEEEEE

no one else does you tard. unless your job is delivering mail all day on foot or marching in formation, you are SEDENTARY. The "active" part should NOT include exercise/working out. Its supposed to represent what you do all day but no one ever uses that because the results just FUCK YOU UP.

>>40654198
> when should i stop eating?

>>40656551
i never feel anything in my chest. maybe that's because i dont have much of one. i easily can dumbbell fly 40 lbs, so something is working.

>>40658465
> malefashionadvice

>>40658592
> define "good"

the best cutting drink would have caffeine and no calories. personally i drink like 3 gallons of water with Mio mixed in

>>40662839
Good choice!

anyone ever tried jelqing? does it work?

>>40663590
you are a beginner there won't be that much difference do whichever you want

i live in a very rural area and the nearest gym is around an hour away. is there a good workout plan that only requires cheap equipment that i can do at home? what is the most important equipment to buy? i'm willing to sink around $300-$400 dollars into this. i already have a treadmill

>>40663571
Google it

Good brands/shops for good & cheap gym clothing?

routine I can do with 2x 10lb dumb bells and the pull-up bar. Routine will be daily. Not going to gym because cant afford atm.

All I got is:
Shoulder Press
Chin Ups/Pull Ups
Dips
Pushups /w chair/db bench press
situps+twist
pistol squats

thank you

Fucked up my hamstring/lower back a little (slip and fall)

I was doing SS but it feels a little silly to keep up with that routine while I can't do squats or deads. I can walk around and stand just fine, but my physical therapist says to avoid squats/deads for a while.

What's a good routine to do in the meantime?