QTDDTOT

Does anyone here do spider curls? Opinions on them?

What's a good replacement for dips?

>>40663833
bench press done correctly

>>40663805
looks like broscience

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Is the last thread full? Oh well, I'll ask again.
How's pic related for lifting and general bodybuilding?

>>40663877
Wot isnt dips for tris

>>40663881
They're not going to stop you from being a laughable DYEL bodybuilder.

>>40663881
Those are what's normally recommended so yh.

So I want to change for a running event that's happening in June while doing some moderate weight training. How much could I run without hurting myself?

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>>40663931

>>40663987
>sumo

I've been doing landmine presses with both two and one hands.

Can I just do lightweight incline presses and then replace the higher weights with two plate flat bench for hypertrophy?

I really don't like doing over 2 plate incline bench anymore. Is landmine as good for upper pecs as incline?

>>40663981
Just run like a few times a week. It's not rocket science

When moving to 1plate bench, which is "easier" to lift?

I put 1plate of weight on with 1 10kg plate and 2 5kg plates on both sides, and lifted it for 5 reps pretty easy.

When I tried to lift the single 20kg plate on each side on its own, it felt much harder.

To lose 1kg a week, MFP says I need to eat 1490 cal daily. If I lift 4 days a week on top of that, will I lose more than 1kg a week, or simply lose more fat and keep more muscle instead?

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Looking for a jpg showing the best stretching exercise, about to start doing some for ~30mins and can't find it for the life of me

it was showing little images for each exercise, there was about 20 in there

WHAT AM I DOING WRONG.

Two weeks in SS, very weak lanklet.
Yesterday i failed two times with 24 KG squat.
I know is bitch weight, how can i surpass this shameful failure?

>>40664454
Are you remembering to count the barbell in those 24 kg?

what are some non meme fitness books? i've ordered starting strength and relax into stretching. any other interesting reads?

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>>40664425
Got you senpai. Also look around for a pdf of Becoming A Supple Leopard for more in depth shit

>>40664529
thank you very much anon, love you

Why is it that whenever I want to research diet and nutrition all I find is contradictory "evidence" and people arguing with eachother. It's supposed to be a science right? You don't fucking argue about gravity or maths, why the fuck does nobody agree on foods

>>40664560
Food is like religion to some. No matter the facts, their minds are unwilling to change

>>40664466
Yes sir.
Is the 20kg aprox. bar + 24.
Eitherway is too low to be failing, i just started my gym "carrer".
I'm just worried to be doing wrong stuff. Some random hoes in my gym do 70 + kg and i feel embarassed.
If you have any tip, please let me know. I just wanna get stronger.

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went to the gym for the first time since i dislocated my shoulder. i only benched one plate and used some machines, but im in paralysis. ohwell at least i know im alive

>>40664613
What was your question?

How do I develop good form in the gym alone?

>>40664636
read the sticky

>>40663684
does anyone have a good recipe for dyi proteinbars?

>>40664682
I know, I've watched the videos, but how do I make sure my form is correct when going solo.

>>40664705
film yourself with a smartphone. Or ask someone that knows the form already.

I started taking creatine and in the morning when I pee it is dark yellow/brownish. This only happens to me in the morning though so my body is probably dehydrated. Does this happen to everyone? Should I be upping my water consumption before bed?

>>40664760
>This only happens to me in the morning though so my body is probably dehydrated.
yeah

>>40664736
>anon records his form with his form
>gym roasties assume he's filming them through the mirror and get triggered
>anon banned from gym

>>40664784
this doesn't happen

and if it did you could show the manager the video and tell the roasties to fuck off and that you don't attracted to whores anyway.

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>>40664784
I-i'll just go do cardio instead

>>40664784
>things that never happen

>>40664784
go outside

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?

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How can I motivate myself? Most days I feel to tired. I take pre workout and I still feel fucken tired. Some days I'm good other days I just can't. I don't know what to do anymore

>>40664828
See a doctor. Entirely possible you have low t. Not even memeing, that's a very common cause of chronic fatigue in men.

Is there any reason to do ab stuff if I still have a beer belly?

>>40664837
Dam. Ive been meaning to schedule a physical. Ill try see one this week.

>>40664828

You either are just a lazy fuck or have some kind of physical ailment like depression or vitamin deficiency?

>>40664852
Developing a strong core isn't just about aesthetics, man.

>>40664852
No joke I recently looked this up. I used to be really good and recently been drinking alot. Ive read 3 reasons for a beer belling. Over eating, burning alcohol instead of fat and weak core. Im currently doing push up and abs right now. Still do my routine but I haven't only been doing abs for a few days so I can't tell if its making a difference or not

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is there a place to get something like this that ISN'T pic related? These things apparently break and snap easily within a matter of days.

How the do I stop my squat and deadlift from progressing faster than everything else, or alternatively, how do I make bench and ohp gains on a cut?
Current numbers are:
5'9@159lbs
Squat 265x5
Deadlift 315x5
Bench 185x5
OHP 115x5

I'm doing a slight variation of the TM, adding 1/wk biceps and 2/wk triceps isolations and also band face pulls every workout, which I started with my first bulk and made great gains all around. Now I'm cutting and stuck with the same program, so I didn't expect to make any strength or size gains. My bench and ohp have started stalling hard as expected, but my squat and deadlift just get stronger every week or every 2 weeks. I already tried decreasing the volume day to 3x5 for the squat and skipping squats on recovery day altogether. Haven't done anything about decreasing deadlift volume and am still doing the bodyweight back extensions.

Should I just accept I'm destined to become a t-rex or should I stop squatting altogether? I don't even know what I'd do in the gym if I stop squatting and deadlifting. If I only do bench and ohp, my workout is like 30 minutes tops.

>>40664872
Heres the page. Misread the sit ups part but it is part of working out
http://www.webmd.com/diet/features/the-truth-about-beer-and-your-belly

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Want to buy a bit of home gym equipment. Found pic related + squat rack for 150euro (second hand, retail price is 230euro for pic and 100e for squat rack)
I don't know shit regarding the quality of these types of equipment and have never used this type of bar and weights (only used olympic bars at the gym).
Thoughts?

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>>40664898
here¨s the squat rack

>>40663881
>wearing KEKS
But seriously, pretty ok for the gym. Hard sole and if you tie them up tightly, they're also giving a little support. I've only tried low tops so I can't say this with certainty but I think the high tops might bother you when you try doing squats, because they might restrict your ankle mobility.

>>40663684
anyone know why squat would be significantly lagging behind if diddy's aren't? any isos i could do to help it out?

>>40664828
Fix your sleeping habits.

>>40664898
>>40664898
>using euro's in US image board
Itellä käytössä sama penkki ja voin suositella jos oot alottelija. Kyykky räkin voi unohtaa saman tie ellet oo valmis maksaa satasia kunnon semmosesta

>>40664898
Their not Olympic style weights but I would say fuck it and go for it.

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>>40664858
I don't really take vitamins and I wouldn't know if I'm depressed.
>>40664920
I havent been able to sleep. I toss and turn all night. That's what it might be. Thanks for the replies

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>>40664928
>being mongolian on a US image board

>>40664905
That's not a rack, those are stands and if you have those, it's not going to be necessary to by a bench with a rack like >>40664898 Just buy a normal free bench.

Also, standard size barbells are always shit. Buy olympic bars.

I'd also strongly recommend you get a full cage instead of just stands. It's safer.

>>40664928
Onko se räkki vai iha paska? En oo ottanu myjään yhteyttä vielä mutta voi olla että hän myy ainoastaan jos otan räkin kin. En ole muuten niin kiinnostunut siitäkään.
>>40664935
Yeah, i was looking around hoping to find olympics but there weren't any as far as i saw

>>40664935
>Their
they
are

they're

>>40664974
>standard size barbells are always shit
why is this though? is it because they won't hold enough weight when you progress?

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She's a hostess at a restaurant near where I live. We were supposed to get dinner tonight (first date I guess) and then this.. is she being genuine or should I take this as 'sorry not interested'?

>>40665063
Yeah, standard bars usually have a 300lb limit. There's one guy that makes high strength standard bars to order though, let me see if I can dig up his site

>>40665063
Even cheap olympic barbells are built at a higher standard than "standard" barbells. Standard barbells also start bending very early. I wouldn't really want my barbell to bend at all or only a little during heavy deadlifts.

Once you get stronger, you'll wish you had bought olympic.

>>40665082

Bruv she had a ons move on my dude

>>40665109
I see.
Well, no point in buying that then since I aim to lift more than it can hold.
Gotta keep searching

>>40665082
She's not blowing you off outright, but she doesn't want to decide on a certain date for reschedule and finds any plans she might or might not have more important than you, because she wouldn't even cancel any hypothetical plans. I'd take that as a rejection. Ignore her unless she approaches you. It's already kinda pathetic that you told her you'd keep your evening open just for her. Don't do that in the future. You're setting yourself up to be the reacher.

>>40665082
>Alright I'll keep my plans open tonight in case you change your mind le smiley face
STOP
FUCKING STOP

>>40665082
>>40665082
Oh yeah she's not interested. You did good trying to reschedule a concrete date, but notice how she wasn't willing to do that. It's ok, move on to someone else.

>>40665082
>Alright I'll keep my plans open tonight in case you change your mind le smiley face

Wow, now that made you look desperate

>>40664878
Staples, OfficeMax, post office

At what point should you start doing weighted pullups?

Can do 15 at 95kg BW now, and thinking about doing weighted but not sure what rep ranges to do.

any meals for someone who doesn't have access to microwave and fridge at work?

>>40665217
Do the same rep ranges as all your other main lifts.

>>40665082
Actual answer:
Don't text her until next weekend - unless she texts you first. Then next weekend text asking if she's available for the date. If she comes up with another excuse again then don't that's that.

>>40665082
You don't leave your plans open for a girl like this

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I used to do my overhead press with dumbbells, alternating, because I told that was better for beginners. I've since switch to barbell standing because it feels better.

But is there any actual benefits of doing them standing with a barbell or than preference? Do they work any more muscles?

>>40665252
Thanks

>>40665082

Christ dude "I'll keep my plans open in case you change your mind." what the fuck?

I can hear her legs snapping shut from here.

>>40665352
Wow, so you only reply to the response you wanted to hear. No wonder she wasn't attracted to you.

>>40665282
Barbell work is generally considered better because you can lift more weight and they do the job in less sets. Dumbells are less efficient because they require more energy to guide, but can work supporting muscles better and help prevent or correct imbalances.

If you've got the time and energy doing some of both can be great. I like barbell for heavy sets and dumbbell for volume work.

If you don't have much time in the gym and just want to get stronger as efficiently as possible, barbell is probably better.

>>40665282
Standing + barbell:
>Smaller ROM, more weight
>Easier to unrack
>More front delts
>Works on core aswell

Sitting + dumbbell:
>Larger ROM, less weight
>Harder to "unrack" (getting dbs up to the starting position)
>More side delts
>Less core required
>Harder to balance
>Better if you have muscle imbalances (afaik)

I honestly like barbell more but I alternate doing both
t. dyel

I have huge feet, stupidly high arches and finger length toes.

Where is the best place to buy running shoes? I live in a bum fuck town and need to know before taking trips to a city.

>>40665412
Find a specialty running store, they have people trained to fit shoes for you.

>>40665412
Go to a specialist store, they will measure your feet from every angle and actually make you do a short demo-run to see your running style and find the right sole/shoe that fits you best. If you're really serious about it that is otherwise you will guaranteed get an ankle/foot injury at some point. (probably will anyway)

>>40665282
Same muscles, different ROM

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Who /noiseyshoulders/ here?

My shoulders make "crunching" noises when I move then around. I think this is common but what actually causes it and how to fix?

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>leave college after four years and go back to deadbeat town
>sex drive completely tanks

How to I get horny again?

Haven't been to the gym in a year.
Gonna sign up again.

First time doing barbell exercises in my life, but I'm pretty sure the gym didn't have a squat rack, just a bench press.

Can you do squats without one?
Imma start SL5X5 btw

>>40665652
Stop watching porn / masturbating

>>40665652
Shitty people live in shitty cities

Other anons correct me if I'm wrong but your only options are to either replace squats with leg press machine or adopt a StrongLifts using dumbbells instead. Any one else got opinions on this?

>>40665615
Work on range of motion/quality of movement. Do stuff like shoulder dislocates, arm circles, face pulls.

>>40665696
>>40665664
Meant for above

>>40665696
Find another gym. All you need is something you can pick the bar up from.

>>40665708
Ok I'll keep the questions till I revisit the place and check the place out.
Trainers there gave me a shitty full body routine with 2 db exercises and the rest was smith machines, didn't even bother helping me find what weight to do the exercises with.

>>40663881
i wear them everytime i lift. they' are so comfy for keep feet stable when doing any lifts, terrible for cardio.

This may sound autistic, but wot is pl8?
I live in a country with glorious metric system everywhere and barbell plates at my gym go up to and include 50kg, so I don't really know what you 'murricans mean by "1pl8". Plz enlighten.

>>40664952
That pic sounds like my dad. He would go roll around in the snow at the outside part of the spa while making bear noises and then cannonball into the water. In a spa he always snuck into and made a huge scene. He also went into frozen lakes too. And walked up to bears and tried to touch them while eating.
Guy was nuts and is even worse now.

Worst I've done is go start my car in my boxers in minus 50.

>>40665785
A plate is 60kg including the 20kg Olympic barbell bar.

Example: 1pl8, OHP = 40 kg worth of weights on the bar. Total: 60kg. Make sense?

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>>40664909
100% untrue. you're supposed to wear them loose but tied under the flap then you put the two ends of laces through the two top holes.

As picture shows ( weird looking picture but you get the point )

also must wear black socks 100% of time.

>>40665785
A pl8 is a 45lbs plate (20ish kg). Lifting "1 pl8" means having a 45lbs olympic barbell with a 45lbs plate on each side, for a total of 135lbs. "2 pl8" is a 45lbs barbell with 2 45lbs plates on each side, totalling 225lbs.

1pl8 = 135lbs (61ish kg)

2pl8 = 225lbs (102ish kg)

3pl8 - 315lbs (142ish kg)

4pl8 = 405 lbs (183ish kg)

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>>40664343
Okay the 20kg is harder because you're also balancing the size of the bigger weight. Example.

>>40664385
You will lose more fat and keep muscle. >>40664454
god damn 24kg squat lol. Muscle is about consistancy, nothing else. Continue lifting and eating enough and after 1 month you'll notice tiny changes. takes time.

>>40665853
>>40665870
So basically 20kg is your default plate size.
Ty anons, now I am not confus.

Does a light armour sword and shield build work in Skyrim?

>>40666146
Yes. All builds work in skyrim.

are you supposed to wear underwear, under your compression pants, or do you just go commando?

srs.

>>40665082

this is disgusting. it just screams lower/not social person. I would not text this girl ever again unless she sends you something back.

>>40666154
Welcome to my thread Jarl Isley. I have heard many tales and stories about you. You are most welcome here. Come, warm yourself by the fire eh? Skol.

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How far can kettlebell get you aesthetically?

>>40663684
I've basicly been sitting down my whole life and doing running cardio up until this point, never stretching. I guess i have extremly tight hamstrings.

I'm extremly stiff and want to start SL, but im having problems squatting. I cant tuck my elbows in close to the body, while at the same time, placing the bar lower then my neck.

Best mobility excercises for this?
Opinions of static vs dynamic stretching?

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>>40666390
How do I get a thicc neck like that?

>>40666449
Face NECK height

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>>40666449

>>40664898
i have a home gym too, do you really need the bench rack thing? I have a squat rack with safeties and a bench, so i just bench in the squat rack. i think this would save you money
squat rack
barbell
bench
weights
should be the minimum imo

>tfw big chest and gut
>skinny biceps the size of my forearms
>forearms are also very skinny

how do i fix this?
bench press just increases the size of my chest and my arms stay skinny

I've been doing a full body routine since the start of january and while I still get them occasionally, the DOMS are nowhere near as severe as when I started.

Yesterday, I swapped to dedicated days (arms, chest, legs and back). The DOMS, while not quite as bad as when I started, are pretty damn sore. Its mostly different lifts that I'm doing - is this normal?

I suspect I already know the answer, but its nice to get some affirmation from the more experienced.

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>>40666649
>tfw exactly the opposite

A QT tomboy works at the Chipotle near me. She has a short, blonde male haircut and one earring. Petite, and get cute round girl but shows out of the top of her sagging jeans.
I want to fuck her into a girl again. I've always had this fantasy of banging a tomboy until they at least love being a girl when I'm fucking them.

Anyway, is this make me gay?

>>40666649
chinups(weighted when you can do more than 3x15 with bodyweight)
Dips(same as above)
hammer curls
triceps extensions

>>40666683
https://www.youtube.com/watch?v=iw1_1oxWB84

>>40666649
pull ups, dips, curls, skull crushers, hammer curls, rope pushdowns, reverse curls, the list could go on...

>>40666183

pls respond

>>40663901
And lower pec

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>>40666707
>>40666724
do i just incorporate these into my lifting schedule somehow?

I'm currently doing GSLP and i'm not sure if I can add accessories or what days to do what accessories.

have pretty minor gyno but how will it affect my bodyfat measurement when i use a caliper or will it make no difference? one of the places that a measurement is taken is between the nipple and armpit

>>40666737
no of course not

compressions should be enough to keep everything in place

>>40666741
So basically, you're still on a beginner program and you're griping about size? Have some patience, breh. Just keep at it.

i'm doing SS and progressing just fine, but i get real tired after sets of five heavy (for me) squats, i have to rest a good ten minutes or so.
it's not heart rate or breathing, those are fine again after a few minutes
how do i improve my conditioning?

I'd like to know if chewing a gum helps with facial aesthetics or is it a meme?

>>40666763

ty

what about normal yoga pants; leggings?

>>40667013
Even if it isn't a meme. How do you even progressively overload chewing?

>>40667020
Those are optional and whatever you feel more comfortable in. Of course if you're going more for looks I'd say wearing just the yoga pants/leggings is fine

>>40667054
8 HOUR JAW
CMON

>>40667054
you increase number of sets and number of gums

>>40667109

but what if you need a poo, do you have to carry wet wipes everywhere you go incase you need the toilet?

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I'm doing 5/3/1 and I'm about to start another four week phase tomorrow. However, I'll also be traveling without access to a gym (might have a hotel gym, but doubt it) from March 18-27, which is when I would normally do the second week.

Should I wait until after break to start the whole 4 week process and just do maintenance workouts in the meantime? Or should I start the process and just do the second week after I get back?

>>40667624
Sounds like a good chance to work on form or something new, or just active recovery week.

~20 min after Leg or deadlift day I get a boner, is this normal?

>>40667624
I miss seeing him at the RPAC at OSU. Circa 2009/2010.

>>40663684
not working out today but my muscles are fairly sore. While I get a benefit out of taking protein powder today?

>>40667762
whoops sorry man i guess you're gay

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Can someone post the infographics on how to fix kyphosis/rounded shoulders and anterior and posterior pelvic tilt?

>>40667827
Just meet your protein goal for the day. Whether that's by powder or real food. If you're cutting the benefit is preserving muscle, if you're bulking the benefit is towards the opposite. Come now anon.

how do i kill myself

fitness related though, I preferably want to be in the gym while i do it

>>40667996
>Killing yourself
>Not dying in battle

It's like you don't even want to make it into Valhalla.

Srs though. Why do you want to kill yourself?

>>40668044
Not him but who doesn't want to kill himself?

>>40668067
I don't know. Just wondering what his reason is. I'm being curiously nosey.

>>40668067
not me anymore dogg i'm skeered of the void

>>40668108
Embrace Sithis lad

>>40668044
20 years old, going to university for a STEM degree. Parents are paying for education and see me only as an investment so I can pay for all their things in the future. I'm failing half of my classes and barely passing the rest, so i'm probably going to have to drop out. Then my parents will most likely kick me out/make me reimburse them somehow for the money i've already wasted. Not to mention I have absolutely zero friends or a gf, so that means nobody to talk to (which is why i'm on here) and i'm a kissless virgin. I hate myself and the way I look/talk/act and even after lifting for a year none of the hate for myself has gone away. I'm so lonely and bored all the time and the only thing i can do to keep away thoughts of suicide is lifting/videogames and alcohol. Sometimes when I get drunk alone and need to piss and pass by a mirror i spit at my reflection and cant stand to look at it.

>>40668135
i'm gonna need more hallucinogens

>>40668142
listen dude i've been there. well slightly better relationship with the parents but still i got depressed and dropped out and am only just finishing up now.

here's what i did: quit drinking entirely. i couldn't control myself/drink in moderation. second i told my parents straight up i was failing classes. the longer you wait the more it hurts, rip that band-aid. third i spent 6 months wwoofing on a farm to get my mind right. honest labor, being useful to someone, and spending time in nature is exactly what i needed. you don't need to do what i did but you need a plan/strategy.

>>40663981
What the other anon said
But it all depends on you and how much running you can handle. For instance, I rarely ran at all before and then I joined track. Ended up quitting 4 weeks later because I wasn't used to all the running/sprinting and my shin splints got so bad I thought that I had tore something in my calf.
Running a few times a week should be fine, up the intensity and go for fewer times a week too maybe

>>40664343
that's pretty odd desu. when I hit 1pl8 OHP, it was much easier to lift it with 20kg plates rather than any other combo of plates

>>40664611
Focus on slower movements and getting really deep in your squat. I was struggling at 2pl8 and I started going slower on the way up and down and it seemed to improve my squat form/performance better.
it'll take time to get your squat up though, most likely will take around a month to get to 1pl8

Every month I receive a $100 GNC Giftcard.

What do I buy? ON Whey and creatine?

>>40668278
Either that or sell it at the gym for 70 dollars and buy crystal meth.


What's the best way to get tan?

>>40668180
i've worked the manual labor job, it does nothing for me. All last summer when I was between semesters at college I worked in a gravel pit for a construction company. It did nothing for me, if anything it made my depression worsen. Getting up early to work in the pit and then going home tired to nothing that interests me. I was still a friendless loser back then too, and I didn't start drinking until this semester at college. The weekends were/are the worst, because i just see everyone i know on social media going out and having fun while i stay at home doing fuck all bored out of my fucking mind. I just want to be done with it.

Why am I using more of my left trap in high bar squats? I'm squeezing evenly but I feel more of the weight on the left trap

>>40664343
for me it's all mental. 99% of my lifts are a mental game, and I am a pussy.

I usually "trick" myself into thinking I am lifting a lower weight by putting weird combinations of plates on the bar (well, not crazy, but for example when I did a 2pl8 squat I put 2 35 pounds on the bar and then 2 tens)

maybe it's the same for you. with the few plates it doesn't look like a lot, but with the one 20kg plate you know that it's 20kg and it's heavy. if that makes sense.

>>40668142
I'm not great at giving advice. A year ago i also felt my life was going nowhere. Long story short opportunity presented itself and my life changed for the better. I will say this to you, you're so young. I'm sure that many opportunities lay ahead of you. Why not see how things play out? Seize opportunities as they come. If none do? Make your own. As this anon said >>40668180 start with a plan, get on track and i think you'll find that more and more opportunities present themselves. At least, that was the case for me. All i can tell you is my experience. Hope my shield wall of text provides some comfort.

Do I eat the same amount of protein on rest days?

>>40668407
Yes. Same with fats. If you feel like altering calories on rest days it's carb that get lowered or heightened.

>>40667013
anyone? any exercises for a stronger jawline?

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>>40664886
1/2/3/4, OHP/Bench/squat/dead. Your squat and bench should be highest. You are fine.
>>40666422
try front squat as well. People with mobility issues often find that better.
>>40666756
gyno is not fat its something else. People with gyno have it even if low bf%.
>>40666936
keep at it or add in cardio.
>>40667762
yea. I got it once, good pump day during legs, went to the store and saw an underage girl and she looked at me and my dick literally exploded in my pants. High leg volume can pump blood to the legs which is near the gentials so they get flush with blood. Ive been trying to get that pump again but cant seem to so enjoy it for me anon.

>>40667996
>>40668334
heavy bench with suicide grip. Or you can choose to live and find god. God might be a meme but it will help you. Read some philosophy books too.

>>40664613
Why is the guy on the right taking a selfie?

I can, from a standing position, grab a pull-up bar and do one or two before tiring out. Should I keep doing this until failure or do negatives?

>>40664818
bump

Any europeans awake and here? I know some of you have no life anyway.
Recommend me some WHEY.
I've been buying scitec, but I don't know if it's the best or whatever, it's just the cheapest and easiest to find here in east germany.

>>40668347
Pls guys, I don't want to fuck my shit up right now

This just recently started, maybe a week or two ago

Squatting 170lb right now

UK fags.

Where should I purchase a solid barbell and some weights from that ain't going to set me back on a months rent?

>>40668842
How can you tell you are using more of your left trap? Make sure the bar is balanced on your back maybe.

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This shit any good for cutting?

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What's an LP?

>>40669184
No it's a huge waste of money and that's coming from someone who likes supplements

>>40669233
Linear Progression

>>40669443
Thanks, someone in the SS thread was telling me my LP seemed unrealistic because I can only squat like 30 pounds more than I can bench. (For 3x5; I've never tried to find a ORM for either)

>>40669515
If you don't come from an athletic background that uses lower body heavily, it's not too unsurprising.

>>40669515
http://www.liftcalculator.com/
No need to use the routine, but the site gives you an insight of your progress.
In the end it doesn't matter unless you're seriously deficient in one area.

>>40669549
Cool reference, thanks!

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does anyone else think these are the god tier lifting shoes or am I just autistic

>>40669627

you can't wear them if you're over 16.

>>40663684
Im buying a neck harness from bb.com. What other shit should i pick up if i dont use any supplements?

>>40665411
Why not standing DB press?

>>40669701
Just a bit harder to get in position since you can't bump them up with your thights

>>40665213
what would they be called at one of those places?

So for working out at home, should i buy a pullup bar and a dip station individually or just buy a power tower? If you could also recccommend me one that would be p nice

>>40669911
a rubber band

>>40669549
Thanks as well.

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Hey, I have 20% BF and I want to get to about 12, i"m currently cutting by 600 calories, and lifting weights. How long do you think it'd take to drop down to 12%.

>>40669648
not with that attitude

>>40670496
http://www.losertown.org/eats/cal.php

Why do i get light pain in the small of my back when benching heavy?

No I do not over-arch.

Why is /fit/ obsessed with asians?

It's either a hateboner for males or actual boner for females.

is it basically useless to do accessory workouts for abs if i'm already lifting 3x a week?

I'm planning on following scooby's 3 min ab workout video every single day and was wondering if i'm just going to waste my time or not.

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

>>40663684
Have kids. Your son will lure priests back to your house for a number of years, up until or even into puberty.
>they might not be English

I want to start doing weighted pullups
Is the 25~ rep range still ideal, while doing such a compound movement?
Is 5x5 the best rep set or should i do 8x3 or maybe even pussy ass pyramids of 3,4,5,5,4,3

>>40665854
this looks retarded as fuck rofl

Just started lifting and found my mobility is atrocious (cant squat without leaning ridiculously far forward, cant grab a barbell on the ground to deadlift without arching my back). All the mobility work ive looked up is either a bunch of girly shit or incredibly longwinded and broad, what mobility excersises can i do to specifically fix these lifts?

>>40664529
>3
Why can I easily grab my hands if my right arm is above the head but when I do it with the left i'm not even close?

>>40671010
kanklel

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please solve this riddle: im 28 and cant get a boner looking at THICC or FITT threads anymore,what is wrong with me brehs?

note: im not gay and i dont watch porn.

>>40666700
>make me gay
Does she have an benis?

>>40666741
text editor?

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>>40671035
Inhale when you deadlift, hold your abs and look up while pulling. Make sure you have good form then after you inhale pull.
Warm up with pause squats make sure you're 60/40 heel toe do the same breath technique and hip drave brah

So I was looking at Hemsworth's IG and found a video of some of his training.

I realize he's on gear and that doing this type of training alone isn't what built his physique but it looked like fun.

You guys know of any routines like this I can check out? Something with circuit training and HIIT or strength training/conditioning?

>inb4 CrossFit
https://www.instagram.com/p/BRfb9OwhabA/

>>40671263
you're a pedo brah

According to ss I'm only supposed to work out 3 days a week. Would it be detrimental to add 3 more days and just have 1 rest day?

>>40671001
Ha, good one

Does anyone know some cooking blog/youtube channel/other resource regarding /fit/ cooking? I cook for myself everyday but I keep it very simple, I want to learn some new dishes while keeping it high protein.

>>40671872
Yes, regeneration is very important. You can do SS every other day, but not 6 days a week. If you're bored, you can always try some light cardio on rest days.

Can you still get somewhat really strong using only dumbbells?

>>40672797
If you have 100kg dbs

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Is this gyno or just fat? Will post one more pic. I used to be really fat than I was younger and when I lost some weight I noticed that my chest isn't getting leaner and looks like boobs.

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>>40672966

>>40671453
just do crossfit f45 p90x or some random x-treme fit random pt junk

>>40664818
another bump

So I asked this last thread and couldn't get an answer

How many IU of Vitamin D a day?

>>40673187
5000 unless diagnosed to get more.

Now look at >>40672966 and tell me if it's gyno or not

I have scoliosis and my gains are fucking assymetric, left part of the body looks bigger than the right. What do?

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How many human shadows are in this pictures?
Think she is cheating.

Why does everyone shit on SL? Should I switch to something else if my goals are 70-80% aesthetic? How much do begginer programs matter?

>>40673471
6, including mine

>>40663684

Why do I get bad pain in my lats when I OHP?

every type too, klokov, military etc

Who here cheat weekend?

>>40674498
not me

>>40674515
Why not?

How do you supress hunger?

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>>40673496
Pls respond

Got three different injuries last week (in leg, shoulder and torso), took it as a warning sign and I am taking this week off from lifting and cardio. I will only go for walks with my doge.

>>40674822
Coffee and sweet tea

My neck harness ripped at 70lbs. Anybody know a good brand that isnt going to snap and drop weights on my foot?

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Are apples /fit/ approved? I eat 4-6 a day.

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Anybody know what this might be on my palm? It's not all that itchy, and only stings a little if I put direct pressure on it. I'm supposed to go lift today but don't want to risk spreading this to others in case it's contagious or something.

Tried antifungal cream and allergy meds and neither helped.

>>40674670
I don't really feel the need, I'd rather end my cut faster.

>>40667850
Please respond.

>>40675211
Makes sense. Neither do i. It's just the temptation reaching out for a justification. Do you have high calorie days though? As in eat to maintenance once in a while?

Im cutting now at approx 1k under TDEE, but Im not a fatfag, Im 6'5 at 190 lbs. Is 1k within the safe cutting limit at this weight, or will I hurt myself?

>>40675172
Fruits are great for their vitamin content, the problem is that they are sugar. Like 80% water, 10% fiber, and 10% sugar.
So let's say an apple is 200 g, so it has 20g of sugar which is like 50-60 Calories + the calories in fiber and whatever.
Checked google and it gives 50 Calories per 100g of apple.
So if a regular apple is 200g ish, then you're getting 400-600 Cals per day in apples only.

I don't eat many apples since I've read they are one of the fruits most dense with pesticides (unless homegrown/full organic, but that shit's expensive).

>>40675437
1k is aggressive by all means, and it's not like you're obese.
Such an aggressive cut won't "harm" you, although you risk fucking up your glucose cycle or losing more muscle than fat.
Muscle is easier to break down than stored fat in extreme conditions, which is what makes cutting while retaining mass such a bitch.
Are you in a hurry? why not do just 500 under.

>>40675511

Not in a hurry per say, its just that I dont find it difficult to go for 1500kcal instead of 2500 for TDEE. Its pretty much just because I can.

Is the muscle mass breaking down instead of fat really a big issue? I know I will lose some muscle, but for only a 2-4month period (before I reach my goal weight), is it really that big of a deal?

>>40666449

Work on a farm your whole life, or do other heavy manual labor. Alternatively, if you're a weak city bitch, any lift that works upper back may work.

Anyone got the link for that guy who ate nothing but junk food for a while and lost weight in the process

>>40675524
You always need to put attention into cutting or bulking in order to not have mediocre results.
Fast bulks just give you excess fat on top of muscle, so you'll then need to lose more fat than ideal.
Fast cuts will cut more muscle than you'd like, so you'll either lose a lot of gains you have made, or not make any progress at all.

I mean, it always depends on the person and their genetics.
Try it, do 2 months like that.
If you're new to lifting, are you making progress still? or zero?
If zero, then don't cut as fast.
If you're not super new to lifting (let's say 1+ year, although I guess you'd know this by then) are you unable to maintain your lifts at either max or 90-80% max load? then don't cut as fast.

This is covered in the sticky afaik. Anyway, just try like that, base it on your experience and see how you feel. IMO 1k less is not starving mode yet, but if you're already past newb gains you'll notice it (maybe) impacts negatively on your routine.

>>40673496
Benching 315 for 10 reps will make you bigger than benching 135 for 10 reps.

Get stronger then reevaluate.

>>40675727
315 for 10 or 135 for 100?

>>40675750
No dumbass, he means that if you're starting out, you don't have the strength needed to build mass and look big and aesthetic.

If you lift bitch weights forever, you won't make progress.
The point of beginner programs is to make you stronger, after that you can move to a more selective routine, but by then you'll be lifting way more weight, which means you'll make more muscle.

Also, if you diet properly, like properly properly, you'll look good with beginner programs anyway.

Where can I buy Elma mastic chewing gum without going online? Walmart's website said they had it but I went there and looked everywhere and didn't see anything.

>>40670966
Looking for an answer to this as well.

>>40675750
Also, you could do SL, SS, RP, or whatever variation of those.
Personally I find that SL lacks good accessories, it's way too simple.
Maybe for a month and that's it.
SS basic is the same, but if you read the book he does mention accessories anyway.
Depending on the routine I'd add accessories (less weight more reps, so you hit x8-12 instead of x5), like pull ups, face pulls, curls.

>>40670966
>
I do ab work almost every day, only thing i feel is squats is a bit tougher but i dont mind. Its great to do and you wont be too tired after only 3 minutes.

Is 3x10 literally the perfect rep range for all goals?

Is drinking coffee a good way to deal with hunger? Does it help to take away hunger?

>>40663684
I am not getting sore after my workouts anymore but I am making gains in weight I can lift. Should I stop taking rest days or keep up my rest days?

>>40675727
>>40675794
I see ,so I'll have to build strength with a beginner program ,what's the difference between the results they give?
>>40675837
Accsessories make sense to me but isn't decreasing weight bad for strength building?I can wait to build strength and then aesthetics if that what it takes.

Also >>40675750 is not me

>>40676013
Keep your rest days and stick to your routine. DOMs aren't a good indication of a good workout. If your lifts are rising, you're making progress by mirror and scale, then it's all good. Rest is very important.

>>40675904
no

>>40675974
it can help. drink it black. psyllium helps too

>>40676013
soreness ≠ progress, the progressive overload is what's important. stick to the program

Losing grip on deadlifts at 250lb. Had to use mixed grip today. I wanna keep using hook grip for grip gains. Should I slow down my deadlifts increases while grip catches up or fuck it mix grip time?

>>40676024
Not much difference between them 2bh.
You'll be hitting your major muscle groups with those: legs, chest, back.
Results depend on how dedicated you're to your diet and training.

You only decrease weight for the accessories, not everything (of course). And the reason why you do accessories with less weight is that those muscles are already working with your big exercises, so, as the name implies, you're adding those as accessories to compliment their work (since they aren't 100% at work with the big ones).
Something like this:
When you squat, you engage abs and hams too (and erectors and etc.), not only quads and glutes. But you don't hit them as hard as the quads and glutes get to work.
Same with rows, you use your back, but at the same time your biceps get to work, just not as hard (unless you do rows wrong).
So they'd be a bit undertrained if you did nothing with them, but if you did with them a full workout you'd be overtraining them, so accessories compliment them by being high rep lower weight.


Also accessories can also help with health overall. Their lower weight is ideal for untrained/strained joints and ligaments.

If I get all my protein within a short time window, will less of it be absorbed than if i spread it out through the day? Or is meal timing irrelevant/trivial?

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Are home fries a good alternative to actual potatoes?
At uni they only have these for breakfast, not real potatoes, but I need complex carbs.

How do I engage the lats when deadlifting?

>>40675201
Please help. If I'm going to lift today, I need to be getting ready soon

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If I want to build more and bigger muscle is it better to do pic related or a PPL routine?
I'm doing SS since 4 months and want to change my programm.
Is there be a big difference of volume with these 2 routines?

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How does cardio assist in weight loss? Obviously you burn some calories from the act itself, but does it cause you to burn fat afterwords?

Why is it such a pain in the ass to find .5kg plates?

What Macro Calculator would you guys reccomend I follow. I'm 320lbs and 6ft. I am not a pure fat shit just a fat shit, mostly in the gut. I gym 4 to 5 times a week.

>>40676518
many gyms underestimate the need for them. Also many shitters like to get lazy and leave them at the back of a weight rack.

>>40676594
I'm not even talking about the gym (they obviously don't have any). I'm trying to get some to bring them to the gym myself...can't find any shops in my country that carry them! And I'm not paying 40 euros for a pair from the UK.

>>40676423
it doesn't do nearly as much as people think. it just burns some calories, making it easier to meet your deficit. lifting is infinitely more useful because it also burns calories (though not as much) while also building muscle mass. more muscle mass means more calories burned even when doing nothing, and it obviously makes you look better when you're finally done with your cut.

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Is there any issues working out on Vyvanse (70mg)? Was gonna do some high intensity squats/deads + accesories and possibly some cardio

>>40675355
I used to, now I'm pretty accustomed to my calories so even the temptations wore off. In my weaker moments I look at my almost visible abs and remind myself how close I am.

>>40676705
I'm going to start doing that. Thanks anon.

>>40676164
Thanks a lot ,I'll do some machine work for my calves since I seem to have decent insertions but I'm not sure what to do for my arms, hamstrings and abs or even if those are all the muscles that don't have to work as much

>>40676181
>Are starchy potatoes smothered in oil a good alternative to actually nutritious potatoes

Is an iPod shuffle worth it to lift with?

>>40676610
What country?

>>40676750
no problem anon, good luck

>>40664385
Don't use that preset I used it and was dropping 1.5kg a week and failed all my lifts

>>40676294
adduct and extend the humerus

>>40664454
Stop lifting 24kg and do 20kg or if that fails, bodyweight.
I started doing squats with my brothers old 5kg bar and now I can squat 31kg, ensure you don't change your back angle too much and get the proper backwards hip movement to begin with.

>>40676126
try chalk maybe, helps a fair bit, also use mixed only for reps you can't perform with hook grip, I would't slow down deadlifts because they're more important

>>40676780
For calves remember they have to be standing raises, seated actually don't work those insertions.
For arms, just curls, hammercurls are top tier. Triceps get done naturally by bench and overhead press.
Hamstrings I do a machine, you lie down and pull a lever to your butt using the hams.
Abs I do planks, I don't do ab roller because we have none at the gym, but I hear it works wonders.

>>40676581
myfitnesspal is ok, worry more about calories and protein than carbs/fat

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Does anyone know how much more energy a fully tensed muscle burns compared to a relaxed muscle?

>>40676878
Just doing ss so it's only 1 set. I wasn't going to slow down but maybe repeat weight till grip can handle it then progress but fuck that I will try chalk if that doesn't cut it mixed grip it is

>>40668067
Me

How do you track progress?

Do you use any fitness apps?

>>40678739
Excel fucking spreadsheet.

I fucking love spreadsheets.

>>40678769
Any template?

>>40678186
Another anon, I started mixed grip in order to be able to hit 3plaet without struggle, after that it was easy ride.
I'm gonna be honest, I don't know if dedlifting improved my grip strength, probably a more focused workout for grip would be better.

>>40678739
I write it down on a notepad.

Is drinking a gallon of water a day a bad idea? I'm also planning to get back on creatine. I know that creatine will make my muscles retain a bit of water, is a gallon too much?

>>40678821
No, it's fine. You'll pee more but that's it.
Just don't drink it in one go, distribute it nicely through the day.
On days I don't work out I drink something like 0.7 gallons or up to a gallon. Days I work out I drink that or more easily.

>>40678808
Deadlifting really feels like my forearms and grip are dead after I also do some barbell calf raises to really finish my grip off. I usually static hold the the bar after till failure. Is this good or nauh.

>>40678874
thanks friend, I have felt really sluggish and fatigued the past couple of months and I read that a gallon a day can help with those things.

>>40678883
No idea, never had an issue with grip, I guess in my case it progressed along with my deadlift.
My dad who has tons of broscience recommends exactly that, holding bar till failure or doing "finger curls", basically hold a dumbbell with an open hand on the tip of the fingers, then close it, which is I guess sort of like those things you grip, except since it's a dumbbell you can progress with linear weight each step.

If I lift while on a massive keto deficit to not be a fat will I make significant aesthetic improvements that I wouldnt just dieting?

If so do I lift heavy or light?

>>40678935
My baby forearms and grip not very strong. Also should I get blocks of chalk or powder bag. Just preference or is one better. Never used it before

>>40679083
Preference, I used to get them at a climbing gear shop. You know, that bag they use, very convenient.

>>40679157
Cool found a nice bag on amazon thanks

Any good exercise tracking template?

On Sunday I went to the gym for the first time in like a year, felt great. I could barely walk home and I got really lightheaded, but its chill. My issue is that its been a day and I'm still limping. Should I go to the gym? I'm doing SS+Pullups and Dips.

Does anyone have picture with Chad and Brad and all these personalities? I need for friend who thinks the meme is funny

>>40680117
I made that mistake when I started again, very recently too.
I took like a week off anything legs, and then I started really slow.
Then I fucked it up again when I got too impatient, now I have to be extra careful with squats otherwise I'm gonna fuck up my Patella which I just heard it crack yesterday and it started hurting when I was atg in the squat. Can't do my actual max right now, I'm gonna deload like a motherfucker and only do "warm up" sets for like a month.

Anyway, I recommend going easy. Pick up a safe weight, don't do the first week thing of stacking until you find your max weight for the set, or do that but deload to something easy once you find it.
Say you do 1 plate at something, then do half plate the first week, half plate + something, and so on. Gotta wake up those dry as shit ligaments and fibers.

>>40664898
I have one of these: https://www.amazon.com/Valor-Fitness-BD-9-Power-Squat/dp/B006CW02ZS

I use it for squat and bench. The "safety arms" are pretty useless.

The separate stands in your picture will probably be fairly unstable. Bd9 has a post for weight at the bottom which makes them much more stable...

If you have space get a real rack...

https://v2.enhancedathlete.com/product/yk11/
Is this good?

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>>40669627

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I just finished my second 5/3/1 cycle which I started after like 5 years (!!!) of SS. I know I'm not very serious about my lifting.

Anyway, for both cycles I used my actual 1RM's (measured them and used what I could actually lift once) and as a result, the main lifts always felt way too weak, especially with the 90% of your 1RM filter thing applied. Moreover, my 1rm's now are lower than 5 years ago when I was several months into SS and deadlifting just about 3plaets etc. So I know I probably have some latent strength within me and hell, maybe even some more noobgains I never accessed, but I just got lazy and haven't explored my full potential.

Should I stick with 5/3/1 at this point or go back to something with moar volume? 531 just feels too slow, and with too light weights to boot.

>you will never sell sea raiders to the ransom broker

>>40680745
>genetically mutates animals
That doesn't sound very good to me. If it's not real steroids don't waste your time

What is an impressive dumbbell seated shoulder press?