QTDTTOT

Is jumping from SL to a 6 day PPL too much?

>>40679331
Wait, on your first day in the gym you weren't forced to pick barbell or dumbbell? Did you have to pay more for that???

>>40679421
>>40679331
Wrong thread.

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>>40679296
If I want to do weighted pushups or weighted planks, what's the best way to put on the weights? Currently I just balance it on my back, but I feel like it would be impossible for heavy weights without something to secure them.

>>40679296
I fucked my knee up in September and just got back to squatting. Anything over 225lbs on squat and my ass goes right and my weight goes to my left leg a bit (my knee I never injured) but after I come up about an inch or two from the bottom I straighten back out. Any ideas on a way to remedy this? I'm assuming its just favoring my healthier knee since I used to squat way heavier with perfect form. But i'm not very acquainted with adjusting for injuries or imbalances.

Is 3x5 + accessories on GSLP really enough volume? Would 5x5 be too much?

>>40679484
Nobody really does weighted pushups because of this. Even if you got a weighted vest, it impedes the range of motion. Why not dips/weighted dips? You can get a 45 lb plate on your own back by yourself for planks, more than that and you need a buddy

>>40679987
>Why not dips/weighted dips?
I've been considering this, I just don't have the equipment right now, nor the creativity to use items around the house. Thanks for the advice though.

>>40679588
Drop the weight.

How bad are chicken nuggets for me?

>>40680056
I already have. 220 perfect form. 225 perfect form. 230 and my ass going sideways. Any idea on fixing it. I'm assuming its due to my knee since I never saw a doctor for it cus i'm a poor fag. Any ideas on correcting it so I can get back to squatting heavy as fuck?

With proper nutrition, sleep and warmup could I do a 3-day compound program like greyskull lp for 6 days a week?

Was using puc related, Xmark bench at my gym. Now I have I think it's called a Parabody bench for my home gym. It's much wider and has much thicker, softer padding compared to the Xmark.
It feels kind of wierd and I had to drop my weight 15lbs. On the old bench my shoulder blades kind of hugged the bench and now my shoulders are entirely on the pad.

Basically, is it something I need to get used to, or is one type of bench pad objectively better than the other?

>>40680248
Drop the weight doofus. Your right knee isn't strong enough. I would stick to like 200-205 for at least two weeks and then start adding a few pounds every time and hopefully you go right past 230 with no knee issues

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>>40680432
God Damnit
>pic related

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>>40679296
I plan on playing rugby this summer with my local club, what's the best way to train with that in mind?

I just started the Texas Method after ~4 months of Greyskull LP. How should I incorporate cardio into that?

I've had a mysterious shoulder problem for 3 years now and I think it might be a nerve injury. Neck/shoulder MRI came back with no results....is there any other way to discover a nerve injury?

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>>4067926
>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?

>>40680432
>I would stick to like 200-205 for at least two weeks and then start adding a few pounds every time and hopefully you go right past 230 with no knee issue.

I should've have been more clear, I've been at a dropped weight since 2/18. Yesterday went back and still had the same problem at over 225 which I why I decided to come here to see if anyone knows any ways for strengthening my knee. I'm aware my right knee isn't strong enough I took a Pontiac Sunfire to it in September.

I'm asking if there is any exercises I can do specifically to strengthen it to correct my knee. Besides just staying a reduced squat weight since I'vealready been using it without seeing results. Without having to go take a Sunfire to my left knee to balance it out.

>>40680696
I went 210 2/21, 2/23, 2/25 then 215 on 2/28, 3/2 ,3/ 4. Then 220 3/7, 225 3/9, 230 3/11.

I could deload to 200 and go up smaller increments but I don't know if that will remedy it since it doesn't feel like it improved at all with my previous deload. That is why I am asking for supplementary exercise to strengthen it.

>>40679331
pls respond

>>40680696
>I'm asking if there is any exercises I can do specifically to strengthen it to correct my knee

Yes, squats. You probably need more time. I had a shoulder injury that took 5 months to clear up. I just did light weight OHP 4x a week until it felt good again. Now it's perfectly fine.

>>40680548
Run.

Fitness dominates the modern game.

Play the game.

Just lift however otherwise.

>>40679296
Does protein powder help build muscle faster?

Should I weight lift on my cut alongside cardio, Or just focus cardio, and then lift afterwards?

I was doing freeletics but dropped because of a knee injury. Now I'm fine but don't want to lay on the ground after a workout and just look at the ceiling mindlessly for 5 minutes just to catch my breath drowning in my sweat. What should I do? I have a punching bag/ heavy bag and a barbell with 80 kilos of weight plates

>>40680834
Read the sticky 3x5

I'm fairly certain I have gyno but I live in Beijing. Does anyone have any experience getting the surgery done in China or should I just take a quick trip to South Korea?

Is it normal for your bench to drop by 20 pounds on a cut?

is this a good food scale?

https://www.amazon.com/Digital-Kitchen-Scale-Food-Multifunction/dp/B01JTDG084/ref=zg_bs_678509011_1?_encoding=UTF8&psc=1&refRID=JAKK12G898QQAW66RQQC

How do you know if you have to make a move/keep chasing after a girl, or just stop and let her come to me?

>>40679296
Could/should I use half and half or buttermilk as a substitute for milk in my shakes?

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anyone know if this shit works? Was losing weight consistently through diet and exercise but I've been stalling lately and I think I need something to help. Saw this getting shilled in a fitness mag but I was wondering if it was shit or not

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/

>>40682062
you will never make it

>>40682062
Not sure, but diets are short term. Unless you want to regain that weight in fat I suggest not depending on diet sugar pills.

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

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I get waaay too tired doing squats. I love doing them, but I always find myself out of energy to finish my other lifts or vice versa if I do my squats last.

Should I just eat more? I've been eating about 2600 calories at 156 lbs 5'9".

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>>40679296
How much beta carotene do I need a day to give my skin some color? I'm white as a ghost and live in Ohio and I have difficulty tanning.

So what should I be doing for stretching, flexibility and mobility. I have no Idea where to start.

>>40682455
It will get warm again soon anon have faith.

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So I snapped my wrist racking dumbbells almost two weeks ago. I was doing DB presses and finished a grinder of a set (weak, only 40 lb DBs) and as I put the weights back up, my left wrist on the pinky side just makes a loud snap. It hurt pretty bad for the first couple of days, couldn't really use my left hand.

I stopped lifting since then. Today I was carrying some plant pots and they're still a bit tender.

Should I go to the gym tomorrow anyway and just lower the weights? Or should I not even risk it? I really am bummed not making gains right now.

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Is foam rolling worth it? I overheard someone speaking about how it 'breaks up scar tissue' and there by makes the body rebuild itself a little more. Is this a good substitute to stretching? I mean it feels nice as a kind of massage but is it good for anything else.

This may be a really dumb question but how do i know i am properly training a muscle?

Rolled my knee hard playing soccer, heard a crack. Was in September, have been getting back into running slowly since. What if anything can I do to build back up the connective tissues? I have only recently been able to actually do a ass to grass BW squat without serious pain, but I have been able to get back up to 3-6 mile runs.

does losing 10 pounds of mostly water weight give the same aesthetic gains than losing 10 pounds of fat (for the duration at which the water weight is kept down) ?

>>40682782
Yoga son

>>40683390
>Yoga
It isn't the 80's any more senpai.

>>40683434
Cool bro

Enjoy your aesthetic, yet immobile body.

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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.

>>40683439
Enjoy your nerve damage and muscle tears, bro.

Is the golden six a good work out for someone who wants lose weight and put on muscle?

how to fix my wobbly arms when doing an exercise?

I don't have a question, I just wanted to say thank you to /fit/.
I started at 245 lbs, and after getting some advice from these threads and picking up a workout routine to use in my home gym I just hit 220 after 3 1/2 months and am looking better every week.

So thanks, buddies. Once I get down to 210, I'll reevaluate and see if I want to start bulking up.

My hips are tight in my SI joint. What stretches are good for loosening it up?

if the tongue is our strongest muscle why cant it lift anything heavy

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How do I make a business to exploit you autistic /fit/ animu nerds?

is ham good or should i cut it out of my diet

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I just found this while wiping my ass.

Do I have fucking worms /fit/?

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cardio on rest days or on lifting days?

>>40685110
who dis

>>40680548
Run and do plyo on light days

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>>40685113
it's a fixed moose, now answer me.

>>40680038
Your need a rope and a carribeaner

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Be honest with me lads, is it possible to gain flexibility in the lower body if I spent a good part of my childhood and most of my teens as a NEET (besides school) ?
I'm a former fatass, bodyweight exercices helped me lose weight. I've actually come to enjoy doing bodyweight so I wanted to do more complicated exercices and stumbled on the pike push up.
Tried to do it : couldn't do the A shape no matter how hard I tried, felt like calves and hamstrings were gonna tear. It turns out I have (unsurprisingly) very tight lower body muscles, I've done my research and I have some mobility exercices that I've started to do every day with some stretching. Some thought has been on the back of my mind though and that is if my lifestyle during the first 20 years of my life fucked me up for good and I'll never be able to be flexible in the lower body. Am I gonna make it ? I stretch every morning and it feels so painful trying to reach my fucking toes, it feels so far away I can't even imagine being able to do it one day.

Also, how important is foam rolling and using a lacrosse ball for gaining flexibility ? I've ordered both and bookmarked some videos but I'm wondering what will be the impact.

>>40685199
absolutely it is possible. stretch 3 times a day, hold your stretches for 30 seconds, do at least 2 sets and don't stretch further than when it starts to hurt.

record how flexible you are at day 1. compare after 1 month and you will see some improvement. compare after 1 year and be amazed.

source: former incredibly inflexible skinny fat who was given a whole bunch of stretches to fix my scoliosis, rounded shoulders, and injured knee.

>>40679296
Fatfuck reporting in, after eating breakfast how long should i wait to work out? The internet says 3 to 4 hours, but for some reason id like a second opinion from /fit/.

Thanks in advance.

>>40685232
You don't need to wait. It all depends how you feel. I work out on an empty stomache at 7am, for example. Try it out once and see if it suits you.

>>40685223
Thanks mate, this gave me a good needed boost. I've google a bit and folks say they needed 4 weeks to be able to touch their toes. I assume it is going to take longer for me since I don't think those people had a more terrible physically active past than me (can't even go further than 45° with my leg when lying on the ground). My objective is to have my whole palm on the ground at some point, I've been stretching every day for the past 3 days and will keep doing it until I reach my goal (and even after).

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I need your opinion on this:

Let me start by saying im a fatfuck around 97 kg, i think that's about 200 pounds or something.

I recently decided to get my shit togheter, I'm more active, mainly cardio, i eat better (veggies, cashew nuts, the whole deal).

I also got my hands on 10mg Stanozolol, my understanding is 50mgs a day, so what would be the best way to schedule this?

Anyone in a similar situation or past experience?

>>40685244
Thank you very much for the response, anon im quite excited to get working out, im going through some major health upgrades.

>>40685142
>a fixed moose

a what

>>40685142
anyway you can do cardio whenever the fuck you want as long as you eat enough

I went to the gym yesterday after a three-year break. My exercise over this period was pretty much limited to walking to work (20 minutes) and the occasional pull-up.

I didn't actually lose that much strength, could do 130kg squats for 5 reps (1RM used to be 170kg), bench 90kg for reps (1RM 125kg) and 55kg OHP for reps (1RM was 70kg).

Honestly surprised.

Having DOMS like motherfuck though.

>>40685308
No worries. I was in the same boat as you and I decided to get my life together about a year and half ago. If you're new to fitness and you feel like you keep who you are down because you don't feel motivation in day to day life it will be the single best decision you've ever made in you life. The person I am now is way better than the person I was before I started working out. If at first it seems hard, stick by it, in a year you'll be a changed man.

>>40685415
Holy shit anon, that's really motivating. I've been struggling my whole life, my motivation is there, i really want to get healthy, but i feel like im way over my head. My main problem is stamina, like seriously, i can walk 14 km no problem, but i can only run for 40 seconds tops.

You don't happen to have any tips for me?

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>>40685336
thanks, will do. she goes by Moosefix. go wild.

>>40679484
ask someone at the gym to hold the plate on your upper back as you do pushups or planks

>>40685472
I saw the best increase in explosive cardio with the rowing machine and the stair climber. If you don't have a stair climber at your gym then you can also visit the local park and walk/run up and down as much as you can. But you get better at cardio the same way that you get good at lifting, you do more of it. Best of luck, anon.

I'm stalling pretty hard on deadlifts.
Does switching to sumo for a month or two really help?
I'm already doing variations like deficits and romanians.

>>40685570
How much do you diddly and how long have you been lifting?

>>40685650
315 is my 1 rep max (yeah, laugh it up)
Been lifting for 6 months, stalling for about 1 and a half

Why are pickles the single greatest food ever made?

If I workout only 3 times a week, should I still be eating ~400-500 calories over my TDEE?

I haven't worked out in like two months, it was a combination of many factors, the most of which was laziness. I'll spare the details, but now I work until 10 most days I would not be lifting, and I wake up at 5:30. At the best case scenario I get 7:30 hours of sleep, but realistically I get like 6 and a half. Will this be pretty detrimental for me if I want to start lifting again?

>>40685739
assuming your goal is to gain weight/build muscle, yes.

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I just found this on my couch.
What do?

>fuck it life isn;t worth it living like this
>ill treat myself to a tub of chocolate icecream
>mmm delicious been missing that
>yeah this is the good shit why dont i eat this daily
>nobody lives forever anyways and i don't even date mmm good stuff
>and then when its over i instantly regret it and get depressed

How do I break this cycle?
Just telling myself to do it doesn't work, since at one point I just decide its not worth avoiding and that I am perfectly fine indulging.

>>40686812
your couch is your bed?

>>40686934
It's a large couch.
Please help me, he's waking up.

>>40686950
idk treat your friend some breakfast?

>>40686931
Don't binge. Eat healthy otherwise and indulge once in a while. You don't need to eat shit tasting food to be healthy. I will say though, when you remove all the excess sugar from your diet, carrots become sweet tasting.

>>40686950
take some more pictures please
preferably without the pillow covering his lower body

what is the best core exercise?

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>>40679296
2 days back, I did a lot of dumbell curls and my 2 arms pain like shit. The circled parts are the exact places where it hurts a lot. It usually pains when I try keep my arms straight. What do I do? :(

>>40682750
>Now I'm fine but don't want to lay on the ground after a workout and just look at the ceiling mindlessly for 5 minutes just to catch my breath drowning in my sweat. What should I do? I have a punching bag/ heav
if you want to get big go to the gym you fucking pussy, i have had a sore wrist for like 8 weeks no excuses

>>40683153
if it hurts its probably working

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Guys, please help, I just need a quick response on this, even if you know as little about it as I do.

Two months ago I discovered I had too much estrogen in my body and started taking an aromatase inhibitor. Two months ago, I also had the best, thickest hair of my life and a perfect hairline. That seems to be gone.

I have been taking 1mg every day and apparently this isn't a very uncommon side effect, you can google it. That's because aromatase is responsible for a lot of hair keeping. Thinning happens to a lot of people, hair falling, and there are even studies that shows it can cause symptons of male pattern baldness on women. Obviously this all should reside once you stop taking it, but as a man, I'm not so sure and I'm freaking the fuck out. I already finished taking it a few days ago. I KNOW it wasn't natural and it was the meds because it happened in the exact span I started taking them. Also it's not like I'm bald, my head is still full of hair, but I got some unnatural recession.

Should things get better now that I finished it? Should these effects reside?

>>40683292
hell no not even close

>>40685714
add in rack pulls.

About weighted situps as described in SS.

Currently doing 3x5 with like 15kg (holding horizontal for 5s) but I don't think I can hold much more weight on my chest without it feeling weird (20kg plates are kinda big)

Should i progress by doing same weight and more reps? or maybe hold them longer? what do you guys do?

>>40687214
gee i dunno maybe its your bicep hurting from doing BICEP CURLS

>>40687237
Take a really good picture now that you can reproduce in a couple weeks/months so you have something to compare to. At least that will prevent you from developing baldysmorphia

>>40687237

Nope. You fucked up. Start making a notepad file with links to Jason Statham Wikipedia and pictures of him. Hes your only defence to the hoards of regular dudes laughing at you.

How weird is it that my bench squat and deadlift are same

Will deadlifting like this on my heaviest sets twice a week snap my shit? What lifts should I do in order to targets muscles that will halp my deadlift form?
https://www.youtube.com/watch?v=dveEpSzEQLY

>>40687415
Rack pull will help. Forearm strength, and hamstring strength will aid for most of the deadlift.
The rack pull can really be loaded up to help traps and forearms get bigger.

>>40679296
My training consists entirely of dips and pull ups

Should I add some variety? I always work out to failure

how come when i eat breakfast after waking up my stomach hurts and i gotta shit?

>>40687474
Its fine its what Schwarzenegger did and he become fuggen hoog

>>40687459
My quads are prolly my weakest point. I deadlift 50 kg more than a friend that trains with the same numbers as me on the leg press. Do you think weak legs could be what is causing the bend?

>>40681486
never wait for her to come to you
if a girl interests you, tell her so
don't be abrupt but don't pretend you're cool to her because she can tell you're interested and if you stay cool she'll wonder what the hell is wrong with you, might as well find out if she is

>>40687236
It hurts a little bit when i'm using the muscle (like when trying to move or carry something) but it's not noticeable if i'm at rest. Is that ok?

>>40682750
so, just how bad does it have to be before you'll get it checked?
i'm genuinely curious.
clearly injured, immobilized by pain, days later and 'still tender'... what's the plan? lift and see if it fails, like maybe there's a weakened tendon which, under stress, could just tear? are you just wondering what that might be like?

I just got my first tinder match. What do I do?

>>40685295
>Stanozolol

flush it
improve your nutrition and starting sweating in a gym regularly

>>40687642
sounds fine to me, only pain u should really worry about is joint pain

Switching from 5 day split to PPL routine.

4 times a week, PPxLPxx, PLxPPxx etc. How's this for a routine?

Pull
Deadlifts 5x5
Rows 5x5
Pull ups 5x5

Push
Bench 5x5
Military press 5x5
Close grip bench 5x5

Legs
Squats 4x6-10
Lunges 4x6-10
Calves 3x6-10

>>40686931
>>ill treat myself to a tub of chocolate icecream
>>mmm delicious been missing that

binges have nothing to do with flavor
the "delicious" part is a lie you tell yourself
after a few spoons you know you are hurting yourself
yet you continue
and at the end how do you feel? like you just had a huge pile of delicious or like you screwed up?
>instant regret
binging isn't about food at all
if it weren't food, it would be something else driving you
why not make fitness drive you?

I think I fucked up shoulder presses and now below my neck kinda hurts and some of my back too. am I gonna be paralyzed?

1.) Coming back from knee surgery and squats do not feel good. 65 lbs is quite difficult, and the drive to bend over instead of sit down is very strong. Thoughts on substituting leg press until more strength and flexibility are regained?

2.) I feel a click in my left shoulder while bench pressing. It doesn't hurt, but I can't imagine it's a good thing. Anything I can/should do?

>>40687800
I did this just a few days ago. It's getting better. Give it a few days, if it doesn't get better in a week see a doc. Mine seems fine tho.

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>>40687820
Physio for knee brah. Dont mess around now

Anyone work at HR and recruit new workers? Basically ive been to a few interviews in my life and the ones that require a transcript ignore the fact i have a 3.8 gpa and pinpoint how one semester i failed 2 classes.

Basically that year i won a bunch of money at a casino and chose sex and parties over school, but once i got that out of my system i was back to being my old ambitious self. Thats also the time i started lifting.

I can never think of a solid excuse and being honest doesnt really work.

Wheres a good website that I can do a Myer Brigg personality test on? The ones I have found only feature around 20-40 questions

>>40687859
Oh yeah I went through PT and it's pretty functional and low-pain but squats are still a bitch

>>40687496
Quad isnt the main muscle in deadlift for legs, its more hamstring. Looking at your vid again Id say you have a weak back which is common for people these days as we sit at a desk all day. Rack pull will def help with that, also some rows and maybe even oblique strength will help you brace your core and prevent that bending. Its also not a bad as others ive seen so I doubt you will snap anything up.

how do dips at home
dont have chairs that work for that

>>40687800
Shoulder presses can actually hit the muscle in your shoulder and cause impingement.

https://www.youtube.com/watch?v=Sw3r2lytys8

>>40687860
Say you were dealing with personal issues with family. If they ask for more than that tell them its very private and will not affect your performance at the job.

>>40687933
Get a used walker

>>40682078
Pls

>>40687955
It looks like his trainer just made it up. Just make up your own routine based upon what your gym has. Do cardio, then move onto a drop set of weights, then different cardio etc. Also, are you sure its all meant to be done at once, and its not simply sitching together his various workouts?

Why is it that I feel some muscles just when passing a certain weight in the particular exercise?
I notice this especially with tris and bench, traps and deadlifts and hamstrings while squatting. If I'm below a certain weight I just don't feel these muscles.

Also, does that mean they are the first to fail when heavily loaded (therefore the weakest link) and need some extra attention?

>>40687923
Alright cheers, already doing rows but I'll look into rack pulls

>>40679331
I did it and I was fine. Just try and if its too much volume cut back a bit

>>40688041
Oh I'm almost positive that it's not done at once but I'd just like an idea or outline of a routine.

Like maybe 2 strength days with normal lifting, an HIIT day, an agility day with squat jumps etc. I just don't even know how to begin making a routine like that.

>>40688073
Triceps are almost always the first to fail in bench.

Do more tricep work and also bench your sticking point (upper half ROM) to get over the plateau

Face pulls: palms facing each other or opposite? I read opposite improves range of motion but most article plainly state with palms facing.

Will box squats help me reduce butt wink on normal squat by allowing me to practise sitting more backwards?

>>40688126
Mon: squat
Tue: HIIT
Wed: chest/OHP
Thur: HIIT
Fri: Squat
Sat:HIIT
Sun:Rest

Just a basic idea, you will have to tune it to your abilities and how many rest days you need. I also dont know of many HIIT stuff, check exrx.net and google search some stuff.

>>40688073
>>40688144
Make sure you arent using tris primarily in bench, its an easy mistake to compensate chest with tris. Make sure its chest doing the bulk of the lifting. But yea tris will tire on chest day.
>>40688145
do both and see which feels better.
>>40688160
Stopping butt wink will come with a strong back and a good bracing core.

My current goal is to lose weight, but I'm getting bored of cardio. If I start doing 3 days of lifting 1-2 of cardio a week instead of 4-5 day of cardio will my weight loss slow down ?

I mean, is lifting making me burn at least the same amount of calories than cardio ?

>>40687923
Yeah I don't even think it's that bad at all.

Ever since starting basketball, gym has become really boring.
How do I make lifting fun again?

Where's the line between narcissism and realism? I'm 6'6 185 lb and ottermode, 19 years old. Every girl I've slept with has told me that I'm her aesthetically ideal guy. I am also narcissistic as fuck. Is my narcissism unwarranted? It motivates a lot of my lifts...

>>40688382
What a pathetic post, Jesus Christ.

>>40688429
lol jelly brah?

>>40688435
Only one jerking your dick here is yourself. You scream insecurity, not narcisism. You need validation like a high school girl.

>>40679296
Just started the workout "starting strength" from the sticky, but I felt like it was really easy in terms of the number of sets and reps(1×5 deadlift seemed like fuck all) should I increase the number of reps, sets or just the weight that I'm using?

>>40688474
weight

>>40688486
Thanks! Will an increased number of sets/reps provide any benefit?

>>40688382
>6.6
>185
Jesus christ that's thinspo-tier you're narcissistic af lift more

How important is sleep?

I pretty much average 5-6 hours of sleep and I have the panda eyes.

not sore
but exhausted and unable to do reps

is it time for a rest day?

i've been lifting regularly and a lot, but without structure.

usually if I'm actually sore I'll take a rest day

>>40688497
No, you want to increase the weight to a point where 3x5 will suffice. You can however, do the last set of each compound for as many reps as possible, but you want it to be around 5. If you can do 8 or 10 reps on the last set you are using too little weight.

Just starting out, I bought 25lb dumbbells. I can really only do about 10 curls before I'm not able to lift them anymore. Should I just swallow my pride and return them for lighter weights instead or do I just stick with it and I'll be able to do more in time?

>>40688497
no, all though one xtra set of 8 reps with less weight on upper body lifts can help with gaining muscle mass. But drop the last set as soon as you start stalling.

>>40688600
I wouldn't recommend this if he just started lifting, maybe after two months or so. He should focus on his strength gains entirely.

How many exercises am i meant to do per session?
I've been using this:
http://www.exrx.net/Workouts/Workout1LTA.html
I'm doing 5 exercises per session, but am I supposed to have dedicated days, like leg days?

>>40687362
>maybe its your bicep hurting from doing BICEP CURLS
Yes it is! But I was asking what do I do to reduce the pain? How long wil this usually continue?

I've been on SS for 6 months and I went from 134lbs to 162lbs

I've been stalling at ~ 0.5/1/1.5/2.5 for over a month now

I'm still getting noticeably more muscular but my strength gains have stopped, despite adequate sleep and large caloric surplus

Is it possible to plateau with such novice numbers? Should I switch to a hypertrophy routine if that's all I care about?

>>40688717
How many curls did you do senpai?

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There was this song that went like
>"[something something] get up and try it again"
just like a chant for the chorus, repeated on and on.

What was the name of it?
C'mon every gym has that stupid playlit of "Top Motivational Pumping Iron Mix 2009" something

>>40688743
A lot than usual. I usually do 30 but this time I did until I literally felt I can't do no more.

>>40688855
How many sets/reps? I've been wanting to do biceps 3x a week but it seems like too much. How are your arms looking with what you're doing?

>>40688726
someone pls respond

>>40679296
euro plates are 20.4 kilos right?

If you're a skinnyfag who's had a shit diet with ~50 grams of protein/day for the past decade would you likely gain some muscle mass simply by altering your diet to fit in 150+ grams of protein and ate at a calorie surplus without working out?

I'm a vegetarian who has been lifting now for like 6 months, my progress has been steady but slow. Is the no meat hurting me?

I'm essentially throwing greek yogurt and whey into me for protein.

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>>40688726
There is no such thing as plateau. It's just a word dyels use when they're lazy with their lifts/diets.What is your weight, how much protein do you consume everyday?

Also post chest routine

>>40688923
I just started doing it like 2 weeks back.

I do 3x times a week with 6kg dumbells on each hand. :)

Biceps and the part towards your hand from the elbow looks a bit bigger.

>>40689074
>Is the no meat hurting me?
Maybe yes. But you should never go NoMeat at all because meat is also a great source of protein. Just once in a while eat chicken breasts.

>>40688560
No, i lift everyday. The only times i'm exhausted is if i didn't eat/sleep properly the day prior and the current day.

Take pre-workout aswell.

>>40689129
>pre-workout
Not him but what's that?

>>40689129
well, I'm a fatty, so I'me ating at a deficit and lifting..

>>40688531
6 hours of sleep is bare minimum but if you sleep 8 hours you'll recover better.
>>40688382
If you're aesthetic/confident every girl you're with will say how you look amazing/model/bestlooking.

There's 0 point in being narcisistic, it shows how delusional/niave you are. It's a character flaw because it will turn more people off than being humble would.

>>40688180
Listen up fat fuck, if you want to lose weight stop etaing shit. Count your calories, end of story. Do cardio, end of story.

If you're bored of cardio stay a fat fuck, no one gives a shit.

>>40689136
You dont know what pre-workout is? the fuck.

Google it, its powder with high caffeine you put in water and drink it.

>>40689024
if you add protein to a shitty diet then you have high-protein shitty diet, make it a good diet eventually

but you probably ask if you should bulk or cut, if you're skinnyfat then cutting won't give you abs so you might as well put on some muscle

>>40689155
Bullshit, eating food that gives your body more energy for longer periods of time. Example, eggs, oats, spinach, broccoli etc and fruits when you crave sugar.

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I have a phisically demanding job so to lean bulk I normally eat around 3100kcal. But now I have two weeks off, how much would you suggest I eat?

>>40689080
>What is your weight
It's in the first sentence, 162lbs

I consume 150g of protein daily, sometimes a fair bit more but never less

>>40688474
Don't worry it won't be. Once your weight catches up to where every rep is a struggle and your about to pass out on last rep of last set then it's no longer easy

>>40689204
Maintenance plus 500 calories.

>>40689161

There is no need for aggressivity.I already lost 22kg. I lost the first 14kg without any physical activity, just eating better. I started cardio 3 months ago and I want to diversify what I do. I don't see the wrong in that.

>>40689080
And my chest routine is SS, so bench and dips

>>40689201
i'll usually have a breakfast sammich in the morning, and then wrap up my day with a bowl of cereal.

I try to keep it aorund 1700 calories which is about a 1k cal deficit for a no/light activiy 6'3 220 pound

>>40679296
I'm eating more than I have before and i'm gaining weight.

Is everything gathering more at my stomach because I don't do cardio?

>>40688360
Gym is addicting IF you are progressing and center your life around fitness/lifting.

I eat/workout alright to the point where i progress but i also watch vlogs of lifting like Delray Misfits etc. It's only boring if you make it boring.

>>40687759
god thats one boring routine, thats all you're doing?

>>40687480
drink more water, take a shit.

>>40687406
it means you been skipping back/legs.

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>>40689223
Not helpful.

My foreskin becomes swollen when I masturbate for too long.
How do I prevent this?

>>40688598
Take them back and buy standard dumbells where you can add weight. Way more versatile and you can buy weight as you get stronger

>>40689005
20 kg

>>40688690
read the sticky

>>40688598
are you going to train biceps only? how do you plan to progress without more resistance? 25lb will be boring quickly

>>40689204
just use calorie calculator, pick inactive, add 200-300 calories for gym and that's about your maintenance

>>40689237
it's gathering there because you are a male getting fat, cut down on food

>>40689267
don't masturbate so long, use lube if you must

>>40689229
6'3 1.7k calories a day? what the literal fuck, no wonder you have no energy. Add in some nutritious food dude, you cannot lift with such a strict diet like that.

>>40689276
but I need to eat big to get big

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>>40689276
Thank you.

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>>40689227
Look good progress but hearing people say "hard work is boring" is aggravating. If you want to look aesthetic, you put in the effort and work. You learn to love sculpting your body, you appreciate the work you put in.

If you don't have that mentality and think "uhhh cardio is boring" then you won't succeed and no one will help you.
>>40689228
Specifity the exact routine otherwise i cannot help you. Specifically how many sets/reps of each workout for chest.

>>40689294
muscly-big>fatty-big, just eat a little less so you still gain muscle but not so much fat

>>40689300
np

>>40689253
gym is boring guy here.
It's just really boring in comparison to basketball and running. Also, I feel like I 'have' to lift for strength because I'm afraid of getting weak, and lifting for strength is much more boring than doing more high-rep stuff IMO.
Should I just nut up and shut up, or should I try switching routines?

>>40680600
I have a mysterious shoulder problem too, i'm aware of it but try ignoring it. I make sure i ALWAYS warmup/stretch to prevent injury and have good form.

besides that, nothing else you can do.
>>40680951
If you want perfect surgery fuck it, go to south korea and enjoy the area for holiday. otherwise look for a well respecting plastic surgery in china.

>>40682285
ughh you calories is high enough, if you get tired of squats make sure you get enough sleep and eat food like eggs, fish, green vegies.

Also take pre-workout when you gym.

>>40682466
google.
>>40683760
Hammer curls, tricep extension.
>>40683780
good work, keep it up.
>>40683877
Professional Massage.
>>40684355
Yours can, my penis is pretty heavy.

>>40685199
Do fucking yoga classes and ask the instructor. They're experts on flexibility.

>>40686576
No, you can lift with that amount of sleep. Just remember more sleep helps in recovery.

>>40689358
Of course try switching routines, you can even try crossfit classes if they're not retarded where you live. Gym is a hobby, I wouldn't do that if I didn't enjoy it.

>>40689358
>I feel like I 'have' to lift for strength because I'm afraid of getting weak

Get rid of this, it's dragging you down
This should be your main concern

guys I need shoulder muscle. I do presses already,but just not getting the mass I want. I want those big broad shoulders that pop out more.

>>40686957
Make him eat all the eggs.

>>40689407
lateral raises for sides, face pulls for the posterior side

plank routine?

>>40689276
I'm>>40688598
Honestly even after reading the sticky I still have no idea what I plan on doing, but I've also been doing sit ups and squats
>>40689275
Just googled it, didn't even know there was customizable dumbbells, definitely sounds smarter than dumbbells with a fixed weight

>>40689358
Look i enjoy sports that i'm good, lifting is a sport so when i see myself progressing and doing good i enjoy it greatly.

I want to strengthen myself, continue growing and sculpting my aesthetics. It's a hobby i enjoy, so thats why i love working out. I look forward to mondays so i can do chest with gym buddies and banter with people.

If you find gym boring, don't do it. If youenjoy basketball/running just do those things. Why on earth are you lifting if you find it boring?

>>40689427
plank 60 sec
pank sides 30 sec each
x3

>>40688442
This.

>>40689358
Afraid of getting weak? but don't appreciate the hard work in order to become strong? Jeez your mentality if retarded.

You have a weak mentality so i assume you'll stay weak.

>>40689466
how the fuck do you know 60 or 30 sec is not too much or too little for me?

I have gastro, how good is it for slimming?

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>>40688442
haha fucking true
>>40688435
jelly of insecure faggot? no thanks

>>40689490
it's a matter of will power, not strength faggot.

>>40689490
Thats for you to figure out you fat fuck. Anon just gave you a reference moron.

>>40689496
Fucking retard, you should have stopped being a lazy fuck and eat healhty and save that money for skin reduction surgery.

>>40689515
>>40689518
looks like jason blaha is dominating qtddtot again

>>40689277
see I ahte this, 'cause then I think I need to eat to feel good, and have energy, and then because I always feel like shit and have no energy I should just always be eating, and then I get nowhere except wider around.

How to bulk on intermittent fasting?

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Found the following power/hypertrophy PPL, seems legit, thoughts?

>>40689561
Wtf are you on about. You get wider and nowhere because you fucking eat wrong. Try eating 2.2k calories of clean healthy food and then you'll be fine.

Don't delude yourself into thinking i either eat nothing or everything. Theres a fucking middle ground, god.

>>40689670
...wow 2.2k calories sounds so good.

i haven't been over 2k in almost 6 months... except on the like.. 4 cheat days I've had since I started.

>>40689704
don't be retarded, cut isn't supposed to be starving yourself

OHP vs Pull up?

>>40689704
The average male should consume 2k calories, you're fucking 6'3 so you should be eating a bit more so i say estimating 2.2k calories because you're triyng to lean out. but 1.7k calories a day? average women should consume 1.6k calories =.=.

Just remember eat lean and clean foods, replace butter with olive oil, eat more boiled food, use less salt and eat more vegies.

also dont drink any juice/soft drinks.

If you want something sweet drink natural fuit juice ( not fruit drink. )

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Hello /fit/
I've been lifting for about 2 months so far I'm starting as a 6'1" 142 pounder. So far i haven't gotten much gains if any at all as to be expected with just starting to lift.
I have also been switching up my workout schedule from time to time trying to find one i think is affective.
Pic related is what I came up with today.

Additional information:
I'm bulking since i've started working out I've went from 142 pounds to 150 pounds
I have a small home gym so i can only do so many workouts.

I've never had any advice on any of my programs so please respond.

>>40689763
how the fuck do you compare 2 exercises for different muscles

>>40689763
Machines instead

>>40689317

I would understand if I was talking about stopping. I'm just asking if lifting is at least as effective as cardio. I'm asking because if it's not I'll continue cardio anyway even if it is boring. But if it work as good as cardio or better, why wouldn't I want to try it ?

>>40689784
but, they look the same.

just one you use your body weight on a static bar, and the other you add weights on a dynamic bar

>>40689814
One is a pull and one is a push, they're completely different. Or are you asking which I like more or something else?

>>40689578
You don't

>>40689840
same motion, different muscles? i don't get it

>>40679296
My wrists click like fuck when doing bent over BB rows, Can I substitute with DB rows or am I being a massive pussy?
Also, is there any other BB row variant I should do instead? (I'm on GSLP)

They say brown rice is better than white rice, why? How bad is it?

>>40689850
But I want to. I'm still a bit skinny but I feel much better since I did a small cut on IF. Better sleep, more energy during the day, it's made a nice difference. I just want to put on a few more pounds

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>>40689803
Lifting weights tears down muscle fibres which then grow once provided with nutrients and rest.

Cardio simply burns calories from your body.

If you want to gain muscle, lift weights.

If you want to lose bodyfat, do cardio.

Simple as that.

>>40689773
Dude your routine is wack, where the fuck did you find it. Scrap your Workout A

Do >Benchpress> incline bench> decline bench> all 3 variations of cable flys> Dunbell curls>tricep pulldown.

In that exact order, do 4 sets not 3. It's not enough based on what your routine.

Why are you doing shoulder and back on same day? fuck dude. Dedicate 1 day to chest, 1 day to shoulders, 1 day to back, 1 day to legs.

seriously retarded routine.

>>40689872
it's a motion in a directly opposite direction, it's like you can't punch forward with your biceps, it pulls your arm the other way

not sure if bait desu

>>40689891
Brown rice is more lean, if you're cutting eat brown rice, otherwise who cares it's fucking rice.

>>40689916
which is better for building more muscle, pulling, or pressing?

>>40689966
are you one of the BRRRRAPP guys

>>40689984
just don't get how the same motion does different things.

>moves arm foward
>arm actually goes backward

2+2 still ='s 4 in my world.

>>40690011
it's not the same motion wtf, just do those exercises and see which muscle gets tired in which

>>40690057
do a pull up motion right now

okay, great

now do an OHP motion right now

dejavu

>>40690108
(You)

Whenever I do supinated grip curls of a decent weight, I get pain on the outsides of my forearms, like the ulna. I got this ages ago, so I decided to stay away from it, but I started again, and it was immediately there. It's not dehabilitating, but it's irritating, and twisting my hands the opposite way helps soothe it.

The pain only lasts a couple seconds after the exercise, but it's annoying that I have to deal with it every time I do barbell curls, or ez bar curls.

Anyone know what might be the problem? I got checked out before in case it was a stress fracture, but it wasn't.

>>40690130
>muh different muslce, same movement

it's like a two-fer exercise

we should really do an OHP, then lock the bar once it's at full range, and do a pull up on the bar.

>>40690142
I've had this too, PT at the gym said it was from weak forearms, but I don't know. I just switched to curls with dumbbells and the pain is gone.

>>40690181
Yeah, I don't get the pain with dumbells either. My routine says BB curls so I'm gonna be BB curling. I'll try strengthening my forearms then I guess.

What are good abs exercises that don't strain lower back?
I have bad back, crunches and situps hurt my back

>>40689884
BUMP, post got drowned by screeches

>>40690203
Hanging leg raises

>>40690199
I don't really know if that will help though, I never found out. Your ulna is at a pretty uncomfortable position in this movement anyway, not sure if it's worth the pain if you have access to dumbbells. But you can always try.

>>40690203
Squats and deadlifts

>>40689884
>>40690215
Do you do this with a wide grip and pull to your chest?

>>40690275
shoulder wide grip, pulling to sternum, back at 90 degrees.

>>40690291
Oh you said wrists, my bad. How are they clicking? They aren't really supposed to move.

>>40690310
As if they are strained in some funky ass position and clicks into place, hurts about a day after.
Doing DB rows didn't give the same feeling at all.

>>40690331
That's weird, sounds like your grip is off, maybe try experimenting with grip width and bringing the bar higher/lower on your sternum. Does this happen at the top of the movement? Aren't you trying to curl the way up when your back gives out?

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>>40689907

Ok. So fat == nutrients. So lifting == losing fat gaining muscle. Go back to the broscience lab fucker

>>40690382
It happens at the top, the last cm:s or so.
I'll experiment some tomorrow.

>>40690514
Make sure not to wrist-curl, your wrists should be in the same position through the whole movement.

PPLfag here; there's always a huge line for olympic barbells at my gym. Are bent over dumbbell rows any worse than the barbell variants or is it fine for me to do those instead? I'd rather do that than the one-armed variant just so i get the core engagement.

how to keep my joints as healthy as possible? thinking about starting running.

I'm trying to gain some weight/muscle mass but I have no appetite.
I've got a genetic disease that I'm trying to get under control but for the time being I can hardly eat more than two small meals a day.
What can I eat that's really high in calories/carbs that won't make me feel as full?

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Is the testosterone you get from lifting supposed to change your taste in porn? A thing that I didn't like about my fapping habits was that I liked the woman taking control but today it was the opposite and I masturbated to what my teen self would have wanted me to

>>40688758
B U M P
U
M
P

>>40689446
That's because it is smarter. You can even buy enough to semi do your legs

>>40689907
Always do both cardio and weights to gain or lose

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Is there any point to working out without high protein intake? I don't care enough about muscles to eat a high protein diet so I'm not gonna eat 200 grams of protein every day and I've got no problem with my weight.

How do I tell if i'm burning fat or muscle?

trying to lose weight and i'm worried i'm cutting too much and i'm only losing my muscle

what does ZxY mean? I know it's reps and sets, but which is which?

5x3 is that 5 sets of 3 reps or 3 sets of 5 reps?

I'm tired. Do I take a 30 minute nap before the gym or just try and get hype as fuck and go?
>help

hey /fit/.
So I started losing weight in October using a basic CICO formula with some brief phases with Keto as well. I was 195 and I have worked myself down to 155. I am 5'7 btw, so I am now within a normal bmi which is cool.
During this time I have also been lifting, so of course my lifts aren't as good as they will be in the future due to my cutting, but I've gotten some solid noob gains and am noticing my arms are getting bigger, and overall my body fat percentage is clearly dropping.
Now my questions has to do with abs. I am aware that abs become more defined once you get below 12-15%. My question here is to how much more weight I should drop before maintaining. I was planning at cutting until 145 and then maintaining while increasing my lifts. Is this a good course of action, or should I cut more weight? Should I just keep cutting weight until my abs are really poppin or should I stick to a weight and then let my body recomp? Lastly, is it true that belly fat is usually the last to get burned? My face is definitely starting to become more cut, but I still have some stubborn belly fat. As of today my top two abs are somewhat visible after lifting, and I have that effect where is the shading hits it just right it looks nice, but I am still looking like I am two-three months out.

So fat people develop strong legs from walking around but do they develop any arm muscle in particular from moving those heavy fat arms?

I feel like having casein before work gives me long-lasting energy through the whole shift because of the slow release of the casein. Is there truth to this or is it all in my head?

Form check?
Gyf cat /FeminineBiodegradableAntarcticfurseal

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>>40693031

How do you deal with a gymbro who tries to slip his butt plug in your backside?

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>>40693129
You politely remind him no sharing.

>>40692995
Casein is the slowest metabolizing protein available.

>>40693050
Looks decent. Could go lower. Get new shoes.

>>40692905
Not really.

>>40692879
Generally, you want to cut until you get where you want. Belly fat depends on a lot of factors, metabolism and hormones and such. Generally, it's the last to go.

>>40692848
5 sets of 3 reps

>>40692523
You won't burn muscle until you're below 5% bf. However, muscle will atrophy of you don't use it.

>>40692848
Power nap.
>take caffeine pill
>sleep 20 minutes

>>40692434
General strength and conditioning

Guys i cant take this bulk.. Gained 5kg and losing abs wtf my self esteem is going down the shitter

>>40693367
yeah just made some strong ass coffee instead.

3x5 Squat
3x5 Ohp
1x5 Deadlift
2x8 Pull ups
2x8 Dips
2x10 Hanging knee raise
2x10 ez bar curls
2x12 Rear felt flyes
2x12 Side lateral raises

3x5 Squat
3x5 Bench
1x5 Power Cleans
2x8 Pull ups
2x8 Dips
2x10 Hanging knee raise
2x10 ez bar curls
2x12 Rear felt flyes
2x12 Side lateral raises
It's essentially SS with accessories. I've been doing it a while and the volume is fine. What I'm wondering is if the accessories seem balanced and are the rep ranges good?

>>40693428
You need to go around your shoulder girdle in equal volume. Also through in some hip thrusters to match your hinge movements.

what bf% do abs show

>>40693487
No idea what you mean. Are you memeing me?

>>40693496

1%

>>40693496
18 and lower

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Ive got some compression shorts, but as you can see in pic related theres 2 rough seams right where my dick and balls are supposed to rest and they make it very uncomfortable to wear because every time i move it scratches the tip of my dick. Are there any ways to mitigate this or should i just get a new pair?

I dont understand why there would be seams there desu

>>40693567
wear a condom

>6'2
>go from 165 to 209lbs in a year and a half
>look bigger but still sort of dyel-ish

Do I have to go 220+lbs to see a significant difference in my overall silhouette?

Wrist pain during dumbbell rows, what do?

>>40682062
If you want to take something go on an EC(A) stack in addition to your diet. It works wonders, at least for me

is fruit bad?

>>40693667
all sugar empty calories like soda (no its very good, apples/bananas/oranges/berries are god tier fruit)

Does anyone get crazy angry a few hours after a weight session? I am so angry I just feel like punching someone. Is it from T?

>>40693695
I get crazy horny 2bh.

>>40693693
thanks

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Anyone else get broken capillaries when deadlifting?

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>>40693611
You should be 275.

>>40684376
It's pretty salty and it's not the leanest source of protein. If you're on a cut I would tone down your ham consumption a tad but if you're bulking it shouldn't be a problem to eat. Just watch the salt that's all

I attempted an OHP pr and got an exertion headache. Every time my heart rate goes up it starts flaring up.

Wat do

>>40693753
I got something like that the first time I worked out

>>40687214
That's normal soreness from exercising.

English isn't your first language I can tell. What is your native tongue? Your English isn't bad by the way I just chuckled when you used "pains" instead of "hurts"

>>40693846
what the fuck am I supposed to eat, a wild boar for breakfast? I can't eat that much

>>40693628
Neutral position for wrists during the movement. If there is still pain you might have tendonitis. Stop any workout in which you experience this pain.

>>40693398
500 kcal surplus a day. Hang in there, because we're all gonna make it brah

Mmmkay so been tracking cals for couple months. Losing weight it's all good. Stop dipping. Two weeks later I quit shitting regularly. Now I go a day sometimes without poo. It's never much and I'm gaining weight because of it. I have always gotten a low amount a of fiber so I have started supplementing. Is it OK to take fiber after having a beer or will I super bloat

>>40688560
Is the tiredness a recurring thing or just today? Are you stalling on your lifts? If yes to either/both take a week off from lifting

>>40694005
drink some coffee in the morning

>>40688598
Ya dun goofed. you'll progress beyond the 25s within 2 weeks. So you'll need to buy more dumbells. Then you'll get used to the 30s. Repeat the process as you progress to proficiency in the next weight up

Pretty expensive isn't it?

And as if the cost isn't a problem, you'll never be able to do all your lifts with just one pair of dumbells. Bench, squat, deadlifts, rows, and shoulder press all are going to need different weights. If you wanna get into more specific isolation lifts then that's more variation of weight you'll need to use.

If you're alright with only doing bicep curls and buying new weights every few weeks then you're fine. But I don't think that's what you want

>>40694082
I do i had a routine for 4 years. A dip after my coffee was instant shit heaven at 730 am on the money. Was so nice. Also can I lift in vans. Converse are gay

My dad bought pic related today. Weirder Ultimate Body Works. Anyone use something like this before? Can I get decent exercise out of this or is it a meme

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>>40694235
FUUUUUU forgot the pic here it is

>>40689814
The lifting equivalent of a pull up is a lat pull down. They target the same muscle groups.

The body weight equivalent of OHP would be handstand push-ups if I'm not mistaken. They target the same muscles

>>40690861
I personally don't see any problem with DB pendlay/bent over rows in place of the barbell version

>>40692434
I guarantee you do not need 200 grams of protein a day. You're probably eating enough and just not realizing it because you fell for the "le 1 gram of protein per 1 pound of body weight" meme.

>>40693509
If you want to keep your shoulders into old age, make sure you have a pull for every push.
>Bench/rows
>OHP/pull-ups
>etc

1:1 ratio

>>40692523
Keep lifting and make sure to eat a lot of protein while you're cutting. You'll minimize muscle/strength losses. However you won't lose nearly as much muscle as you're worrying about.

>>40692695
>5x3 is that 5 sets of 3 reps or 3 sets of 5 reps?

It is 5 sets of 3 reps. <sets> x <reps>

>>40693496
Typically 10-12%

>>40693611
You probably experienced noob gains from starting strength/stronglifts. The fat you had burned away and the muscle filled in its place.

>>40694622
You're probably right.

how do i know what will make me happy in life

Should you do bent over rows (not pendlay, all the way to the ground) in the olympic lifting area? If not, where?

>>40695030
I do them in the power rack because theres literally no where else to do them, if theres an empty over space in your try try there, but i am no expert on gym etiquette

>>40695019
Give it time, you'll find out. In the meantime keep your head up anon.

>>40695146
thanks

>>40693753
Cool

>>40693959
If it's 3-5000 calories you could just split it up into 4-5 meals over the course of the day. I mean, assuming you have that many wild boars.

>>40693952
Kek. Thanks for observing and correcting my English, man!

Native tongue's Malayalam. South Indian language. Also shh don't tell anyone I'm an Indian.

Oh okay and I hope it goes within a few days. :)