QTDDTOT

>addition
My life is a meme

I have been ostracized my whole life, /fit/. Can I get some (you)'s?

Also, what's the best way to get rid of the hair around my asshole? Or do I just let it grow?

>>40694352 here (you) go. also, are there any Asians on this board who can chime in? how do your girls keep your arseholes so neat?

>>40694312
Sandbag carry

Zercher squat

>>40694352
Hey bro

Are vans good for squats. There thin and hard. I don't like chuck Taylor's

>>40694558
>thinking one hard rubber flat soled canvas shoe is significantly different from another

Vans are fine.

>>40694379
Shave

>>40694312
Atlas stones. Kegs. Sandbags

Fatty here. I lost 30kgs by dieting and now I want to start exercising.

How do I into gym? Will the guy in charge guide me if I ask him to?

Also whats the best app for running? I did my first 5k today and Im slow as fuck. I want to improve.

>>40694381
>sandbag carry

i was gonna say this

also maybe some kind of curl? maybe static holds or something

>>40694701
Yeah the guy will show you how to use the equipment. For running, Couch to 5k. You can use the timer as pace training.

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on /fit/'s gslp it says to deload by 10% if you miss your first set. What if I do 5/5/4? Increase next workout or just do same weight till hitting 5/5/5?

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>>40694312
Power cleans 5x5 then finish off with a pump set of 15-20 reps. 45 seconds rest. Your heart will burst

>>40694899
pump set of what

>>40694923
>>40694923
Powercleans. Superset with straight bar curls and you'll even be able to carry the weight of the groom's guilt and regret when the divorce happens

>>40694840
Either or. It's fairly common to miss the last rep.

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Does foam rolling actually help with gains or is it just to feel good? I heard someone saying it helps breakup internal scar issues allowing the body to rebuild itself but I don't know if it's true.

>>40695103
Ehhh not quite. I love it, though. It's like getting a sports massage without some burley dude touching your taught oiled skin.

>>40695103

it can be godly for curing muscle pain. my lower back was killing me, and a bit of rolling, while it hurt at the time, fixed me up hard core.

How do I maintain my muscle when cutting? Just workout normally?

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20 year old lard ass, can't get enough protein in my diet no matter which option I choose. Says "INSUFFICIENT PROTEIN".

Which settings do I use for the quickest weight loss possible. I'm trying to get a security guard job. If I lose weight it shows I'm motivated.

I used to hike 10+ miles a week but haven't in more than a year, do I need to work my way up to jogging/running?

>>40694312
How many rest days if doing a three-year day split as a noob?

Is 2 rest days ok (I have too much class to workout 6 days a week)

>doing c25k

>running 8min 5 min rest

>next week is 20min run non stop

wow

>>40694958
>you'll even be able to carry the weight of the groom's guilt and regret when the divorce happens
woah, thats heavy.

What the fuck do I do about my roommate stealing my milk? We're buddies and on good terms but he just does whatever the fuck he wants when he's drunk and I come home to no more milk. Not even just a cup, he'll drink an entire bag (canada) at a time. Is a mini fridge in my room the only option?

>>40697129
Get a rusty pair of jumper cables and swing away mercilessly. Next time he will have a Pavlovian response to drinking milk and shit himself.

I have 10 hour workshifts wake 6am work 7am-5pm. I have been fasting untill 1pm for months. would 7pm be an ok time to go to the gym I would be awake for over 13 hours by that time, I feel like I wont have the energy for the gym and would also maybe have trouble sleeping after? Back in college I went to the gym for a few years at around 5pm and it was great but I did not have to wake up so early.

I did SL until my linear progression stopped and now I'm cutting for the first time. for 5 reps my bench/squat/ohp went down 15% but my deadlift is the same, is this kind of strength loss typical? It's been like this since a month into the cut and I've been at it for about 3 months total now and it hasn't gone lower than that.

>>40697129
go vegan

>>40697129
suck his dick to steal his protein.
>>40697342
Usually you wouldn't lose any strength if you go on a very slight clean cut, but depending on how steep your cut is...results may vary. Look if your strength starts going up once your cut is done.


I myself have a question this time around. I've been going to the local gym nearby but the bench there seems to be way softer than my regular gym which I feel fucks with my tightness. Is this just me or has anyone else experienced this? Should I be worried about snapping some shit up because I can't feel tight throughout my heels to my arms.

I am trying to go for isley/powerlifter mode.
Right now I am doing 70s big LP, but my lifts are beginning to stall out. I have previously done madcow, then Lyle Mcdonalds, so I am just on 70s big to get my 5rms up again.
I am going to start eating a bit above maintenance soon, should I do madcow, TM, or sheiko 29?

>>40695923
Yes. You'll get where you want to be quicker than most, but you will need to work for it.
>>40695346
How many protons a day do you need?

I'm a beginner, is this a good program?
Day A
Press-ups - 4 sets, 10 reps
Bench Press - 4 sets, 10 reps
Upright Row - 4 sets, 10 reps
Bent Over Row - 4 sets, 10 reps
Overhead Press - 4 sets, 10 reps

Day B
Goblet Squats - 4 Sets, 20 Reps
Split Squats - 3 Sets, 10 Reps (Each Leg)
Step-Ups - 3 Sets, 10 Reps (Each Leg)
Dumbbell Swings - 3 Sets, 10 Reps

I don't have access to a barbell unfortunately.
If this is shit can you suggest something better?

>>40697678
I'd do incline dumbbell instead of press ups But hey, that's just me. Otherwise it seems fine, I would also maybe put in face pulls for that rear delt action.

Is keto a meme?

Can I lose more fat on keto 1600 calories than same cal normal diet?

What about only calories matter mindset?

>>40697692
Tah, m8

>>40695163
fuck that sounds good. doing it tomorrow.

>>40697699

I would guess keto is a meme but don't knock it til you try it. About the calories, probably not, and if there is a difference, it won't be significant.

If you want to cut, just start doing it, don't research all the meme its a waste of time. All of them work tho but so does the regular /fit/ diet.

Personally I go vegetarian so its rice broccoli beans instead of rice broccoli chicken

Protein profiles of rice and beans compliment each other nicely and beans are cheap as fuck.

>>40697129
You have to get angry and aggressive

no other way, he clearly does not respect you in his drunk state. he will only respond to fear

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>>40697678
Do pick related

>>40697869
if you only have dumbbells swap back squat with goblet squat

im 6'1 167lbs still trying to lose weight about 16% bf atm lost 30lbs so far, my question is how do I find out how much food I need to eat that is less than I need to maximize gains and weight loss

Does sugarless coffe and tea count as water in terms of hydration?

>>40697922

Some teas are diuretic and make you piss more, so that would make them inferior to water in terms of hydration. Don't know about coffee.

>>40697922
>>40697965
Same with coffee. Choose your tea carefully if you're trying to stay hydrated.

>>40697699
I'm trying it now, started about a month ago

one thing I definitely like is hunger control, I think it has to do with insulin levels throughout the day but I only feel hungry every ~8 hrs or so. when I was on much higher carbs, I got hungry a lot more often and it was easier to cave in and eat something.

I think I've hit some kind of wall with my bench.

Every other lift has been seeing steady improvement since I started lifting but my bench has basically increased by maybe 10kg over the last 5 months. Here's an example-

EZ Curl bar
>Starting weight/reps/sets
20kg, 8, 4
>Current weight/reps/sets
45kg, 8, 4

Bench
>Starting weight,reps,sets
40kg, 8, 4

>Current weight, reps, sets
70kg, 5, 4

I hate it because I can dumbbell press 36kg for 8 reps 4 sets. The fuck am I doing wrong?

>>40694312

i need a good beginner guide to cutting. something to recommend?

>>40698023
What routine are you on? Check your form.

>>40698033
I recommend reading the fucking sticky.

>>40698035
I had a PT who gave me this-

Bench, 6-8 reps, 4 sets
Decline Bench, 6-8 reps, 4 sets
Incline fly, 8-12 reps, 4 sets
Dumbbell Bench, 6-8 reps, 4 sets

Been doing that for about a year now, the only thing I added was 10 sets of 10 push ups. He's never commented on my form and I went through a phase of lowering the weight to make sure my form was good. Maybe I'm just getting it wrong however?

>>40698063
Thats pretty high volume, and if you go all out on every bench day no wonder you are not making progress. Try some basic 5x5 program or PPL split with some periodization.

>>40698063
how often do you do that workout? Many people find increasing frequency of benching from 1-2 times to 3-4 per week useful for increasing bench. If your dumbell press is so close to your bench you are probably push pressing and/or leaning back too far

>>40698242
I do it once a week. I'll try increasing the frequency to see if that helps.

>>40694840
How are you doing on that routine. Im strongly considering it next

>>40698242
3-4 bench days a week? You are fucking insane, I've benched once or twice a week for all the time I lifted and my pr is 152.5kg.

Is 2 mins between sets too long? I feel any less and I'm weaker on each exercise

>>40698392
No, I take up to 7 min rest between heavy sets.

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I'm morbidly obese and as a result of this my calves and thighs are pretty fucking huge from carrying my fat arse around.

I'm losing weight at the moment and looking to start lifting too but I was wondering if I should stick to upper body exercise + cardio for now and ignore any lower body stuff until I'm nearer my goal.

Is this a sensible decision?

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I have pectus carinatum so the bottom center of my ribs protrudes and leaves a very visible mark, I will provide a side shot after. However I also have mild kyphosis so the top of my back and neck area is rounded outwards so I look a bit like my neck is forward/I am slouching. Is there any way I can dimish the appearance they have a bit by working certain muscle group?

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>>40698481
Side shot

Is this an ok 5 day routine?
PLANK
3 x 30s
SIDE PLANK
3 x 30s (both sides)
PUSHUPS
2 x 10 (incline/decline/flat)
PULL UPS
2 x 10
PULL UP LEG RAISES
2 x 10
BURPEES
2 x 10
DIPS
2 x 10

is this good 5 days a week long term?

>>40698481
>>40698500
I've got carinatum myself, obviously you'll always have worse aesthetic gains because of it messing with your chest seperation, abs are less visible etc. but I'm at the point where it's not noticable to anyone anymore unless I suck my gut in hard.
Just work out and don't worry too much about it.

>>40698565
No, it's better than nothing but still terrible
Just join a gym or invest in weights if you're underage.
There's no horizontal pulling or vertical pushing, way too much triceps work and killing your core first is retarded.

>>40698585
>There's no horizontal pulling or vertical pushing
can you name some, I'm willing to invest in weight if that helps

>>40697491
bump

I was sick this week and fucked it all up. 7 days of eating complete shit and not going to the gym.

can I do anything today to get back on track? I'm thinking about fasting all day or only eating fruit or something.

how much weight should someone who has been in the gym for 3 weeks using for calf raises?

there is no dedicated machine in my gym so i grab a 22kg dumbell with one hand and work the corresponding calf by standing on the edge of a platform, trying to keep balance.
my hand suffers from holding the weight but my calves just don't give a fuck.

>>40698668
doesn't your gym have a leg press? do calf raises on that

>>40698641
>fasting
>eating only sugar


that sounds fucked up, i would just go back to your routine like nothing happened.
i don't think it's wise to "go back on track" after a fuckup by doing another fuckup.
If you are on a weightloss diet i guess you could eat slightly less after eating a lot for a week, but you shouldn't do anything dramatic.

>>40698672
ok thanks anon.

do you know how straight should i keep the leg?
also how should i place my feet on the edge? using a line perpendicular to the foot direction or following the toe-group-bones line ( which is slightly diagonal)?

why do guys constantly ghost me

>>40698700
Male Suicide rate is yuge.

High bar or low bar squats? I do low bar because it's more comfortable for me but I was thinking about switching to high bar so my quads can get bigger.

reeeee
don't ignore me
>>40698479
reeeee

>>40698479
no, you should keep training your legs too.

So I'm 21 years old, 290lbs/6'2 fat ass. I've been dieting 3 months now, every day (except maybe 4) I've been below 1900 calories.
I eat mainly rice, chicken breast, broccoli, califlower and carrots.
I also take whey protein (30g/day), creatine (5g/day), fat burner, potassium, vit C and B6, Fish oil and magnesium if this matters.

So in these 3 months I've lost 15 pounds and I stopped. Is there anything else I can do to lose more/faster?

I have gym pass, so bike/rowing machine/weights are no problem.
I can live with 1k calories easy, but I've read that in the long run it will fuck me up.
Pls halp

>>40698761
also my tdeee is 3300-3200 so im hard below that

>>40698720
tfw just want a fitness bf but somehow still get ghosted

>>40698592
Rows, be it dumbbell or barbell
Overheadpress of any kink

The first is possible doing bodyweight with inverted rows on a playground etc. but overhead pushing is not a good progression scheme as a beginner doing bodyweight training even when starting with pike pushups.

>>40698761
>I can live with 1k calories easy
You can't, it means you're miscalculating.
>TDEE 3200-3300
> I've been below 1900 calories.
>Only 15 pound loss
You're miscalculating.
Also creatine is doing nothing for you, stop taking stuff for the hell of it and actually do research about the stuff you put into your body.

>>40698761
>>40698772
Never goo to faar of your TDEE. 500kcal at max.
Look up Layne Norton "reverse dieting". You want to lose weight on as many calories as possible, because when you stall you can always downregulate your intake. You cant do that if you start with a big deficit.
and on a offtopic-ish notice, i would eat more varied. You should make tasty, nutrient dense and low kcal food. Because its a change in what foods you will eat and how. If youre going to eat plain old boring foods then you wont last. you will go back to old eating habits and gain weight again.

But if you can make delicious and healthy meals its no problems at all. Gordon ramsay and jamie oliver got lots of good, simple, cheap and tasty recipes.
You can find tons of them online. Just mix and try with spices and flavours. It will make everything so much more enjoyable. And youll learn how to cook. some recipes are really quick too.

>>40698855
I started taking creatine when I stared doing SL5x5
As for miscalculating - I weigh my food and search for it in myfitness pal - dunno if someone fucked up calories when he entered the product into the app. When there is no exact product I just input it manually from the package.

>>40698870
Thanks, Ill look into having more variety in my meals.
As for-500 kcal max, after 3 months @1900 I have no idea how am I going to eat 2500 without soda or sweets. Its like 1 or 2 more meals extra.

>>40698901
well, youre eating only half of youre TDEE which is very little. So you will have nothing to do when you stall.
PLuss when the deficit is too much youll lose a lot of muscle too.

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Can one "recomp" oneself down to 10-12% bodyfat or do you have to consciously cut to get that low? Trying to follow sticky's advice and get that low before I do a proper bulk.

>>40698945
you have to cut to lose fat. "recomp" isnt really a thing. It only happens to beginners because they can gain muscle by doing anything. And its much slower then actually losing weight then bulk with a small surpluss.

>>40698961
ok, and how do I know when I'm no longer a beginner?

>>40698941
ill try to eat 2500 but im scared that ill start to gain weight

>>40698997
When you cant progress from workout to workout in a 48-72 hour cycle. While eating at a surpluss and sleeping enough. if you dont eat enough or sleep enough then you will stall before youre past the beginner stage.

When thats over you will have to progress to weekly progression.

>>40699010
you want to gain some fat. The difference between training at maintance/deficit and at a surpluss is night and day.
And its SO MUCH easier to lose fat than building muscle.
If you can 5kg of fat in a few months than thats good, because that takes only 5-6 weeks to lose, maybe less. But the muscle and strength youve gained will be a lot greater then if you just ate at maintance.

>>40699030
sorry, this comment was ment for another thread, not this one.

This is pretty retarded but it's bothering me. Yesterday I bumped my funny bone, I felt tingles up to my fingers then my elbow hurt a little. From then my forearm's been sore and kinda screwy and lifting hurts. I didn't bump it hard at all but now even my grip feels like shit. Can I just exercise though things like this?

>>40699132
it will pass, it may be a bruise around your nerve causing it. Hard to tell. just keep moving

>>40699165
Noice, thanks

>>40698695
just don't lock out your knees. put your feet in a position that's comfortable and allows you to flex your calves. I usually just have a little past my toes on the platform with my feet relatively close together.

also if it's a smith machine keep it locked with the safety bars up. you obviously don't need to go low and if you fuck up trying to find a good form you won't be anywhere near danger

I just masturbated and now I'm afraid I won't be able to lift as much as I did yesterday. I usually wait til after the gym as a reward but August Ames disgusting collagen got me bros.

Is there any logic to this at all?

I cant seem to find a pull up bar that also lets you do muscle ups. Either it is door mounted so when you would try a muscle up you would hit your head on the ceiling, or its a fucking ceiling mounted one which has the same problem as the first one.

>Uni's dorm has a small "gym" room.
>A nice dude who is leaving the dorm decides to donate his dumbells and shit to the room.
>Management takes the weights and says it's banned cause fucking floor gets scratched.

What do i do, i am a beginner?
Is there any good weight machine program?

>>40697277
love it

>>40699438
swallow your cum to absorb the gains that were lost

>>40699775
done

Was benching 2pl8 for 5 sets of 8.

I finished my my right rotator cuff is pretty sore. Best stretch to help it? Should I be worried for diddlys in 2 days?

What can I do instead of deadlift and barbell rows in SL5x5?
My back is stiff as fuck so I can't lock it and I'm crushing my spine.
Lying T-Bar Row?

>>40698725
Whatever is more comfortable. I do high bar because it feels more natural to me.
>tfw stuck doing ass to grass low weight high bar because I can't low bar heavy weight

Question

How much can I grunt during a lift before I start losing critical abdominal pressure?

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>>40695287
Part of a cut is reducing muscle mass. Thats why you have to cut and bulk in cycles not all at once.
>>40698695
Your better off skipping the calf raises and doing elliptical at high slope and high resistance. Your calves wont exhaust with a rep scheme, you need an hour of tension on a cardio machine. You should also use a weighted vest to mimic being fat, hence why they have massive calves.
>>40698833
are you grill or gay?
>>40699438
fapping uses up energy, hence your lifts will be weaker. I sometimes edge before a workout to get blood pumping and then can release when i get home to soothe pain and doms.
>>40699714
Does your uni have an offical gym or wellness center? Most unis have athletics where they have a gym that students can use.
>>40699871
Try rack pull, hits lot of same muscles as deadlift and rows and I find it to be less painful and less difficult.

When benching, should I try to keep my elbows out perpendicular to my shoulders or keep them closer to my body?
I feel like my chest is worked better when I keep them out, almost perpendicular, but I just wanted to be sure

>>40694312
lads I cant find the couch to 5k laid out plan ( that contains pace for each week etc). Can someone link it to me ?

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>>40700193

>>40700128
In between, 45 degrees. Perpendicular and you WILL hurt your shoulder.
Too close to your body and it's focused on your triceps too much. You want it 45 degrees at the bottom with your forearm straight up and perpendicular to the floor.

>>40700209
Thanks familia, I've always had a bit of trouble knowing exactly what sort of shape my arms should be in
Cheers lad

>>40700198
thank you so much my man

>be in slump
>no exercise for 3 weeks now
>sleep 8 hours last night
>up at 7am, breakfast plus coffee
>12pm, tired as fuck

Why though? I'm not overweight

>>40700746
Try vitamin D.

>>40698298
Not actually on it yet. Was taking a look at moving on to it though and wanted to understand it totally first.

>>40700757
I do take vitamin D, but typically ever other day. I'll have to be more stringent

>>40700746
Are you somewhere that just started Daylight Savings? That horseshit has had me feeling shitty and slow since Sunday.

>>40700778
Bump it up to every day. What IU? I use 2000 IU and it really helps.

>>40695346
Have you considered protein powder? As long as you eat healthy at a caloric deficit the results will follow. If you need to lower anything lower carbs. Chances are you are you eat twice the amount you need anyway.

>>40700805
1000 in a fish oil combo pill

>>40700824
Try bumping it up more, and >>40700817
consider making sure you have enough protein.

what is a good routine to get a thick neck?

>>40700014
>rack pull
still requires me to lock my back in this position which I cant achieve

How the actual fuck do I get more sleep? My body literally wakes up after six or seven hours no matter how tired I am the night before and when I wake up, I'm pretty much awake. Can't fall asleep again

How do I fix this?

is doing chinups+rows 2 days in a row bad?

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Would PPL- Bouldering - PP - Swimming be too much, even on a 500kcal+ surplus

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it almost reset over the weekend. I am trying so hard.

>>40700977
Stop being a baby and work out more. You need to be tired to sleep. Also try melatonin

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I got a promo code to get either a free bottle of Gakic 2.0 or Shatter SX-7 from Muscletech.

I've never used a pre-workout before so I'm not in the know about any of this stuff other than what I got from simple googling.

I really like the appeal of Gakic because I struggle with endurance all the time and I drink coffee all day so I don't know if I'll get any benefit from caffeine in the SX-7 pre.

Anyone used Gakic or similar pres to SX-7 that can vouch for any benefit?

Operating from the assumption that the person is natty; how well would a strength program translate to gaining size? I've always heard if you're natty don't bother with hypertrophy work; I mean it sort of tracks in my mind that the stronger you are the bigger you would be considering you know it takes a bigger hydraulic press to push bigger stuff.

>>40694312
Double kettlebell rack carry has great core activation. Combine with sandbag zercher carries.

Can you work abs everyday?

Does anyone here have experience with trigger finger? Don't want to mess up my hands but don't want to skip workouts. Ibuprofen and slightly lighter weights I guess?

>>40701529
I don't think it's a good idea. Too much of anything is a good rule of thumb. You need to give muscle groups time to recover from microtrauma like you do with everything else. It can potentially affect your posture and back as well.

I'd say you're far more likely to get better aesthetic results with a better diet and a more detailed workout to incorporate muscle groups surrounding your core. Just having it in your routine and increasing volume is enough imo.

>>40701748
Ok then i'll just work them every other day, until that gap is too small for proper recovery
Thanks

Are barbell complexes a good way to do your cardio? Anyone has any experience with those? Asking mainly about some good examples.

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How's my form? Bout a month ago Anons said my chest wasn't out enough and my video was too short.

This time I made sure my chest was out and my video included the setup.

5'9.5
135
lmao2pl8

>>40701994

You're starting with the bar too far out in front of you, you'll notice once you start the pull the bar floats back towards you. Start with the bar closer to your shins, and think about almost leaning back a bit with the counterbalance of the bar keeping you upright.

>>40701994
The bar is too far from you, it's supposed to be over the middle of your foot but it is over your toes on the video. Stand closer.

>>40701994
you set up with your hips too low and back hyperextended (probably because you think of "chest up" too much). Fix that and you're good.

When benching, what is this "pull down with your lats" shit when unracking ? I always just push up and off (which is probably how I hurt my AC joint).

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So I was doing my 3rd set of curls today and I wanted to give up after the 8th rep but I forced myself to do 2 more. My biceps hurt a lot so I just sat down to rest, after like a minute I started feeling really weird, I felt my vision and hearing going away. I could barely hear and see at all, I felt my head was spinning and I didn't feel any muscle pain at all anymore. I thought I was gonna faint, but I managed to walk outside, drank some water and got some fresh air and I felt alright after a few minutes.
What the hell do you think happened here? Never happened before. It's possible I wasn't very hydrated.

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>>40702021
Is that what they call "hitching the bar"?

>>40702021
>>40702023
Thanks for the help anons. I'll post again when I can.

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Im trying to find the meme but I really cant find it, It's a comic where there is a dude on a cliff and almost falling down but his calves save him and a bird says "mirin that functional strength bra" ors, can someone post it?

It looks something like pic related

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How do I prevent/minimise muscle loss when cutting? Just lift as normal?

>>40702100
Sounds like normal lightheadedness. I'd hazard it had something to do with rushing blood from pumping so hard. Or dehydration

>>40702193
this + up your proteins to like 1g/lbs of body weight + don't exeed 1000cal deficit, better to keep it around 500

When I do squats, without weight even, I get knee pain. I work a desk job, as in, literally am stuck at a desk for most of the day. Standing desks are out of the question.

So, I kept doing them and a few days later I still get slight knee pain while doing them but still get doms in my legs as is normal (knees don't hurt after, just while doing them).

I assume my knees are just not used to bending like tht and I can continue doing squats?

>>40702285
is your form definitely on point? you're hinging at the hips and not butt winking?

>>40702317
Yeah, my form is fine.
It happens when I squat in general. even if I'm squatting to get something from the floor. Usually it's my knees then actual muscle pain from squatting - but like I said it's been gone pretty much instantly in my knees now.

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>>40702094

Guys, my dick is tingling at the front. Like only the pee hole.

I had a condom on during sex with this girl but then she sucked my dick without one and I entered her when we were spooning.

Is it the clams?

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>>40702473
Had that once bro, it's the onset of gonorrhea. Enjoy

>>40694312
since we dont have a running general thread now.

To which god do I pray to get increased recovery for my legs? All of my tendons, muscles and bones?

I started training 3 times a week, but my shoes wore out in that period. And my BMI also increased with weight lifting. So I got a ton of injuries, ones that take a lot of time to heal, too much really.

I got new shoes, started cutting again. Also read some research that pantheon acid helps the recovery of the tendons by 30%.

But what else can I do? When I walk down stairs my muscles dont crap up, but they are very twitchy and they hurt slightly.

Really annoying.

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>>40702637
Stolas, m8. And good luck

>>40702693
oh crap, thats a demon? And he does seem to have nice legs. So is there a manual and do I need to sacrifice small animals to him?

Im currently doing SL 5x5 and i wanna add cardio to the mix (rowing and running) for the health benefits

Best way to do this? As in when is should do cardio and if its even a good idea

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I just noticed that I have a dent in my shin that may have been caused by a shin splint or stress fracture. I've had either for a while now despite taking a few weeks off several times. Last time I attempted my jump rope workout out a little over a month ago, I ended up with sharp pain in that area that ached for a few days afterward when walking. It was also sore to the touch, but I didn't feel any pain when wasn't doing anything.. The area of the dent is totally painless now, but should I still be concerned? How much longer should I rest?

What can I sub for bent over rows in SL? I fucking hate rows

>>40700977
I had this problem before when I used to do competitive running. For some people training stimulates "survival mode" due to the elevated stress and keeps you alert so that you can't sleep deeply long enough for recovery. The solution for this is deep tissue massage to release accumulated muscle tension and destress as much as needed. As soon as I had it done my body was able to wind down and enter a deep resting state. Many other athletes do the same thing to promote a relaxed rather than restless body state.

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When you aim to drink 2l of water everyday, is it just pure water or do you include all fluids like coffee/milk (inb4 cum) since there is water in that too?

>>40703010
Chins but bent over rows are godtier so you better learn to love them cunt

I have a program where I'm supposed to do all my exercises 3x8, but squats and deadlifts are exhausting. Could I do something like 3x5 for squat and diddly instead?

>>40703060
>Aim to drink 2l
Nigga that shit is easy mode. If you gotta count other sources you're a bitch.

>>40703152
I'm not gonna carry around a jug all day, I only drink water at lunch and at home, so yeah I'm going to have to count the coffee I have at work

Been doing 5/3/1 for a while. 4x/week upper/lower
Will have to drop back to 3 days/week soon.

Need a new routine. I know there's 531 versions for 3 days, but I'm looking for something new.

What I'm currently considering is this:
>3x fullbody
>each day 1 squat, 1 press, 1 pull
>rotating heavy/light/medium on the lifts
>5 work sets: 3 ascending sets + 2 down sets
>percentage of a training max
>heavy = 5x3 (80-85-90-80-80%)
>medium = 5x5 (70-75-80-70-70%)
>light = 5x8 (60-65-70-60-60%)
>increase training max by 5/10 lbs every 2-3 weeks, when I've done HLM once for each lift
>light and medium sets super/giant sets with bodyweight+abs

I know this may sound weird but how to you train your muscles to have more stamina.
I like to do max reps of 135 on bench just to get my muscles going. Even though my 5 rep has gone up from 185 to 225, I can still only do 15 reps of 135. How do I get that up?

Might be off topic, but where can I buy mastic chewing gum that's not online

>>40703268
do pushups all the time

What do you guys do to treat stretch marks?

>>40700936
ahh ok sorry mate.
>>40700977
dont work out before 6pm. Dont drink as much coffee. Dont drink coffee post 12pm.
>>40703357
coconut oil

My friends wont stop bugging me to go the beach with them because I don't go there for almost 4 years. The problem is that I'm ashamed of my body, I'm a 134lbs 5'11 skinny fag and that kills me everytime I look at the mirror. I just want a average body by summer, is that possible?

>inb4 read sticky

I already read it, and I'm starting to eat more so I can gain weight, the problem is that I can't afford going to the gym. Is there any good calisthenics programs? Could I use makeshift weights?

>>40703726
You have a flat stomach, you can always take your shirt off. Try being fat with man boobs.

>>40703726
Start now and you will look decent by summer 2018. Ofcourse by then your standards will rise and you will think you look like shit but it's preferable to being a skinny fag right?

i do 4day upper lower split from eric helms's book similar to phul. if ihad to cut one day out, should i make fullbody routine or alternate between upper and lower, like UxLxUxx LxUx....

Rate my routine pls

Monday 1 Pull
1x5+ Deadlifts
3x8-12 Pulldowns
3x8-12 Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls

Tuesday 1 Push
4x5, 1x5+ Bench Press
3x8-12 Overhead Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Skullcrushers SS 3x15-20 Lat Raises

Wednesday 1 Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises SS 5xFailure Leg Raises

Thursday 1 Pull
4x5, 1x5+ Barbell rows
3x8-12 Pulldowns
3x8-12 Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls

Friday-Sunday: rest

Monday 2 Push
4x5, 1x5+ Overhead Press
3x8-12 Bench Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Skullcrushers SS 3x15-20 Lat Raises

Tuesday 2 Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises SS 5xFailure Leg Raises

And then Wednesday 2 would be Monday 1 and so on. It was technically a 6 day routine, but I toned it down because I work and go to uni. Should I stop being a pussy and do 6 days anyway? Is this routine good anyway, or does it miss any major muscle groups (I think it lacks a bit more of core work but I don't know any better).

dumbbell benchpress progression with 2kg inc per dumbbell?

im thinking:

bench day 1:
3x5

day2:
3x6

day3:
3x8

day4:
3x10

day5:
+2kg per dumbbell
3x5
& repeat

im a tiny dyel twink recovering from anorexia and I'm doing at-home bodyweight exercises to prepare myself for going to the gym eventually. I get ridiculously sore every fucking time, from 15 minute workouts. Does this mean I'm actually making gains from this shit? what does it mean lol

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>>40703995

>>40703995
Its doms. Delayed onset muscle soreness. Its fine and good, keep at it and go to the gym.

>>40703316
a shop in greece would be your best bet

>>40704011
>>40704105
ty friends. Would creatine be helpful at this point?

>>40704319
no

just eat more especially if you are a skeleton

>>40703902
Can someone fucking tell me if this routine is ok? I've posted it dozens of times and no one has the GULL to answer me.

>>40703147
respond please

My legs hurt after deadlifting. It's not the normal soreness. It like hurts to walk. I shouldn't have deadlifted but I did anyways. Quads are killing me anyone else get this

>>40704870
After squatting I mean. On ss btw this is last day before 2 off days so they were sore to begin with

>>40704870
congrats on your first time lifting

>>40704887
Kek I been lifting couple months this is a painfully soreness not my usual good sorness. Like actual pain u cunt

I've been lifting for about 4 months now
By /fit/ standards I'm still DYEL but anyway
I think I'm plateauing for the first time on bench
I've made progress going from empty bar to 1 plate, which at this point I can do 10-12 reps per set
However, anything beyond that, even if it's just 5kg, is too much. 3-4 reps max. And this hasn't been improving for about a month, maybe a bit longer.

Any tips for a novice about breaking through plateaus?

>>40704956
congrats on your first time squatting

>>40694312
when did you guys stop counting macros?

>tfw just want to cook shit without worrying about them, no mroe individual cooking for I and the gf
>can try a shit load of dishes since I love cooking
>less stress and feel of being trapped

but I just feel like I'll be wasting potential growth, obviously in a cut I gotta track it but in a bulk it's less of a problem, I just feel I can't maximizie muscle gain and minimize fat gain without counting the macros

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Been gassing pretty early in my workouts

What are some good pre-workout foods? I eat about an hour before I lift so nothing that will make me fart please.

>>40705087

Eat the same exact thing every single day? That's what I do. Have snacks that equal each other. For example, one egg generally equals one Dannon Light and Fit greek yogurt.

>>40702094

When lowering the bar you're supposed to flex your back muscles really tight to make a stable support for your body. A good way to do this is to imagine like you're pulling the bar down toward yourself, thus activating your lats

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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.

>>40705087
I think once you're out of the beginner stages and have reaped your noobgains, it's not as important to count macros. By then you'll have a better feel for how much food your body needs and plus it won't matter quite as much whether you eat 9000000 calories a day or not.

>>40697344
this

>>40705334
chicken and rice.

>>40694701
Confrats on the 5k. I'm dyel and couldn't do it last time I tried

Is cottage cheese and ricotta the same thing?

Is greek yoghurt and greek STYLE yoghurt the same thing?

If not, whats the differences between the two?

>>40706311
>When a cheese maker separates milk or cream into curds and whey, the curds are used to make cottage cheese and the whey is used to make ricotta. That's why both cheeses, although similarly soft and mild in flavor, have such different textures. Both are considered "fresh" or unripened cheeses.

>>40706345
Ah right that makes sense. Does that make one healthier than the other?

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My TSH level is 4.5

Doctor gave me a script for Levothroxin 50mcg

Is this thyroid problem going to stop me from losing weight or should Should I ask for more to get shredded?

Is 1200 calories really too low to be losing weight on? Posted this in another thread but I am down 10 lbs from the start of the month from 250 lbs on March 2nd.

6'2'' 240 lbs currently

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>>40706622

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>>40706622
You'll be fine man, going through the exact same thing right now. Changes for everyone but a healthy TSH is between 2-5. I'm sitting at 3.8 right now and making plenty of progress. Don't fuck with your hormones and just take the dose you have.

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>>40706687
thx bro I've been taking them for about around two week how long do you think they will start kicking in? I have a follow up next week where they will check my levels again and if need be they will give me a higher dosage.

>>40706667
HOLY FUCKING SHIT

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>>40706703
I waited 8 weeks to have a retest and it takes up to 5 weeks in some cases but not all. Just trust your doctor and be looking out for any changes.

The only thing I noticed was a generally better mood. Very minimal though, no change to weight gain or loss that I can tell either.

As a skinny-fat, should I cut or bulk first?

>>40694701
couch to 5k

I bought a bag of brown rock sugar for my sweet tooth, how bad is the sugar?

>>40706859
How much do you eat at once? It would be better to just not eat it, but it'd probably fine in rather small amounts.

Wait, are you talking about just straight up eating brown sugar?

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So, here's the story.

I was over weight from about age 10 to 22. I capped out at 275lbs, and after about a year or so I dropped to 150 at my lowest.

I have excess skin on my stomach, underarms, chest (probably the worst) , love handles and a fupa.

I hit the gym almost every day for about an hour and a half. Light cardio everyday, then weights, or full cardio and swimming.

My diet is ....okay. I occasionally falter and binge on sugar, I'm trying to fix it.

What can I do? Nothing seems to be working and I'm staring to gain weight again.

>>40706881
Look up "What I've Learned" on you tube. Specifically his videos on sugar. If that doesn't stop you front continuing, maybe staying the way you are is easier.

>>40706874
I have a few, not a lot. Yea, those chinese rock sugar. Or should I just stick with honey?

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is it possible to get 250g/day of protein at below 2000kcal/day without powder, as a poorfag?

Been lifting for 6 months, still can't bench a plate. Stuck at 115 pounds, wish I was lying. I think it's cause of tendonittis in my elbows when the bar comes down any heavier my arm kind of buckles and my friend needs to help me get it up.

I can do 115 for 8 reps but can't do 135 for one rep. I am having decent aesthetic gains even though I'm doing shit weight but it's humiliating not being able to bench 1 plate after 6 months. I started at the bar though. I'm fucking 26 years old and weigh 170. You think I need to see a doctor or is it maybe mental?

I'm dying here.

>>40707340
my nigga what the FUCK. Routine? Diet? Other factors? How is your OHP, squat, diddly?

I'm trying to cut and going for a 500kc deficit, but I get mad hungry and start becoming dizzy during my work shifts. Coffee and power drinks only help for a short while and then I get even more tired. What does one do in this scenario?

How to prevent elbow tinglyness when benching?
It seems like my elbows are giving out before my chest does. Still a noob, benching just under 1pl8

Am I supposed to space my vitamin pills? Just tried to take a multivitamin, 500g magneseum pill, 40g zince, 3k D3 pill at once and a few mins later my body violently threw up my insides.

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>match with girl on Tinder, age: 19
>start snapping, only use snapchat or snapchat messages
>absolutely no explicit photos have been sent to one another
>today we did have explicit talk though (sexting basically)
>tells me she isn't 19 but is 17 and turns 18 in 2 months
>*gulp*

Her Facebook and Instagram are legit. She hasn't screenshotted anything I've said. But every fucking day when I turn on the news the headlining story is a couple of guys getting in trouble and ruining their life's for underage poontang. Not 13 but like 16 in a sting.

Is there a way I could get in trouble lads??
I mean I doubt local coppers would go through this level of undercover. The girl literally snaps me when she's in class. But I'm scared shitless desu for talking sex with her

>>40707952
Stop talking with her you dummy.

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>>40707952
go for it man whats the worst that could happen

I weight lift mondays, and wednesdays, rock climb on fridays 3 hrs, and swim on saturdays 2hrs.

Weightlifting like this...

Monday:
Squat 3x5
Bench 3x5
BB Row 3x5
Dips 3xF
Weighted Sit-ups 3xF
Plank 3xF

Tuesday:
Deadlift 3x5
Bench 3x5
OHP 3x5
Pull-Ups 3xF
Leg raises 3xF
Plank 3xF

Sometimes ill do Hammer Curls or Calf Raises to 3xF if I feel like it.

My diet is about 2500 calories right now on a cut.

Thoughts on this?

>>40708056
Yeah that's the plan

>>40708135
Yeah I can't even relax right now

>>40708234
Monday/Wednesday weights, not Monday/Tuesday...

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>>40708234
Ok, Ill ask a question....

Trying to get /lean/ is this ok for that?

>>40694312
Hey br0s, I'm pretty lean except for my belly button fat. I want a flat stomach before summer. I've heard several things about losing belly fat, but mostly that it's near impossible, or your body will burn all your muscle before burning that one spot around the belly button. Is this true or just a hoax? How hard is it to burn that belly? I've just been cutting for 2 months and I'm losing fat around my butt area but it just seems like that pouch isn't going away.

>>40694312

On clean bulk if I meet my requirements for carbs/protein/fat (measured in accordance to my bodyweight) and I still have calories left I need to consume, which macronutrient would be the best to divert it to?

>>40708490
If you're not exercising enough, your body will probably burn more muscle than fat.

>>40694558
vans are perfectly fine for lifting

>>40694312

If I eat some sugar throughout the day, should I count that as part of my minimum carb requirements for my body? Or should I reach that requirement first and then count sugars separately (still counting them as calories)?

>>40694312

As you gain more weight, do you have to up your calorie intake more?

>>40708890

Yes. The heavier you are the greater your maintenance calories are going to be.

>>40708901

thanks

>>40694312
Is going from 2pl8 diddly to 3pl8 in about 2 months good or slow progress?

>>40708909

Bear in mind it isn't a huge increase, so its not like you need to bump your calories up heaps, but it is a thing to be aware of over time.

>>40708665
Sugars are carbs. Count your carbs if you're counting carbs.

Will milk in my morning black tea fuck up my fast?

Redpill me on almond milk.

>>40707133
Why in the world would you need that much fucking protein in your diet? lol.
>>40707826
Complex carbs. If I want to feel full I'll just eat like 250g of beans and the rest of the day thinking of food makes me wanna puke.
>>40707897
No, never heard of this happening personally. You should try taking them after you eat though.
>>40708533
Personally I'd say carbs because it's easier to get the required intake. Just eat some veggies and shit.
>>40708940
Take a video from the side to see your form, post it here and I'll tell you.
>>40709137
If you're doing IE then yes, milk is considered food.

>>40707133
>>40709393
Legit the only way you're getting 250g of protons and 2000 calories is to be autismo. http://i.imgur.com/ppPdFh1.jpg

Is a bulged disc forever.

>>40709393
Well, let's assume my diddly form is perfect (and I haven't reached 3 pl8, but I am close). I'm just wondering what a decent growth rate is. I was able to do 2 pl8 for reps on Jan 27 and am currently able to do 285 lbs for reps.
Thanks for the response

>>40709492
Well most linear progression programs would have you adding 10 lbs a week but that will top out at some point

What are some extra lifts I can add to SL5x5? It's working so far, I've definitely gained a lot of strength. I've gone from only being able to squat the bar to 80kg squat, 100kg dl, 57kg bp. So it's definitely working. I just think I can do a lot more. I do 3 sets of deadlifts now instead of just 1 because that just doesn't seem enough. I think I can work my way up to 5 sets of dl's soon. (They really take it out of me still)

I've also added in dips and pullups which I alternate each workout after all my lifts. But what else can be added?

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23 here, 19-22 was just Neet.
I'm pretty much skeleton already, so I wanna bulk up clean.
Can I just watch a ton of videos on form and start ss with a mirror at the gym, or should I actually put some money into a personal trainer to get the starting phase correctly?

Explain CNS fatigue please

>>40709932
do some accessories
I don't see people doing glute bridges and increasing their hip strength as much as they should be

Can someone give me a meal routine for a 1200-1300 calorie/day? My OCD fucks it up because i can't measure the veggies i buy or the chicken breasts/eggs. It's fucking killing me. I spend all day hungry because my meals are unbalanced.

is ivysaur program actually respectable?
http://i.imgur.com/SKruJBF.png
what do you think of it /fit/

>>40710321
Get a kitchen scale, never measure by volume again.

Can I build muscle without gaining body fat?

>>40710323
>http://i.imgur.com/SKruJBF.png
-the amount of triceps work compared to biceps is 2:1
-Squatting every workout is better for increasing your deadlift than trying to do as much deadlifting as squatting
-front delts gets twice as much work as read delts
- your back have way more muscles and muscle mass than pecs and front delts, yet gets half the work.

Its very imbalanced and not properly made. SS with curls on the day youre not doing chins and chest isolation on OHP day is better.
And just add a 4th set to upper body lifts with 8-10 reps with less weight and it will provide enough volume for muscle growth.

Reg parks is also good

>>40710399
that's called maintaining

>>40709480
Bimp

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>>40709433
You can put the image URL in the filename field and it will be downloaded and attached to your post.

>>40710432
Thanks, I was busy with work so I didn't have time to deal with downloading. That's a nice tip, I appreciate the help Anon :)

>>40710429
no, in the vast majority of cases it fixes itself. Most people who have it doesnt even know or feel it. just dont stay bedridden. keep moving.

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Why are my forearms so veiny? I don't even lift so it's not like I have gains there

>>40710462
Sweet that's great it's not as bad as it used to be. I am pretty happy now. Thanks!!

>>40710469
If you have no muscle and no fat you will still have veins and blood flow. Concentration camp mode skelly.

Ok so I've read people been talking about gaining muscles and strength training.

So I get that they're not the same - I always assumed more muscle = more strength.

So if you do resistance training and gain more strength and no size - does that mean it'll be more difficult for you when you actually want to gain size?

>>40710612
There is an optimal way to gain strenght and an optimal way of gaining muscle. Muscle = strenght, but most strenght gain comes from your central nervous system adaptation, muscle fiber density, technique and mind-muscle connection. To answer your 2nd question, not at all. it'll be easier.

Are rear felt flyes and side lateral raises enough to add on to the end of SS for good shoulder health?.

Can you be "addicted" to fast food, I've started working on losing weight and fast food was one of the first things to go, but now I have these intense cravings for it from time to time.

Is it best for my accessories on ss to add to volume or to compliment on off days. Poorly worded but what I mean is. Is it best to do dumbell flys in bench day and extra shoulder work on ohp day. Or do some light shoulder work on bench day and light chest work on ohp day to hit everything more often

>>40710727
yep it's entirely possible, just ween yourself off it.
Soda is horribly addicting as well.

>>40710759
Soda I had a very easy time with strangely, it all just tastes like shit now, not sure what it is about fast food or greasy food though

Thanks for the response.

>>40710727

You crave what you eat, if you can make it 2 weeks cold turket, you'll be fine.

For those who often get hungry during workouts, what do you eat?

>>40710800
I never drank a lot of soda. I hated it. After I started dieting I crave it all the time now. What gives. I get a diet dr. Pep about once a week now. I used to drink pop maybe once a month if that before.

Just finished my second day of StrongLifts, sore as fuck. When I was doing the rows my legs were shaky as from the squats. The actual rows weren't that hard, but I couldn't really go any heavier without my legs collapsing trying to maintain posture. Would it be all good to just do those lying down rows instead?

Is there something that lets me do muscle ups that I could use at home? Everything I see is indoors and wouldn't accomodate muscle ups.

Why is PPL such a popular routine?
Why is chest and shoulders on the same day good? Wouldn't it be better to do something like chest, triceps and biceps on one day and shoulders with back?
I'm dyel, I might be retarded but I'm genuinely curious, doesn't doing bench first really hurt your OHP if you're doing it afterwards?

>>40702854
Pls reapond

>>40710214
bump

How do you deal with severe gyno even if you arent fat? Lots of chest work?

>>40710214
You can just watch videos and do your own research to start lifting. Maybe take videos of yourself squatting etc to check if your form is good, if you can't tell, post a webm on /fit/, we'll tell you.
I've never used a PT, I just had a friend teach me all the basics and that's it.
I've heard alot of shit about PTs on /fit/ anyways. Some of them have no idea what they are doing and give out shit programs and teach you shit form.

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What's a decent protein powder I can buy in Australia that doesn't taste like shit?

Is milk good or bad?

What do you guys consider the boundary between skelly and ottermode?

I'm a ~5'9" ~134 middle distance runner. I'm in good shape and have muscle definition in my arms and legs along with abs in good lighting no flexing. My pecs kinda suck when looking from the front tho.

>>40710800
I quit soda too

It sucks not b/c I miss it, but because idiots try to coerce me into drinking it saying that I should "treat myself". They can't comprehend that it legitimately tastes bad to me.

The only soda I can enjoy (sparingly) is ginger ale and root beer.

>Been doing SS for 3 weeks.
>Maxing out every set every exercise
>Barely able to move for the next two days because muscle pain

SS says I should be taking 1 day of rest between workouts, but its taking me two days to recover.

I feel like I should be able to recover in 1 day instead of two, how do I shake the muscle pain afterwards?

Don't max out lifts?
Something I should be eating more of?
Is this something that gets better with time?

>>40711968
It gets better with time.
Do you sleep enough?

>>40712170
usually ~6 hours or so

>>40712246
That might be the issue. Your muscles will be really sore because they are not used to the training yet, it only gets worse if you don't get enough sleep.
Try to get 8-10 hours of sleep every night. It works wonders.

>>40712474
>>40712246

Also found this from bodybuildingdotcom article regarding sleep.
"Sleep also enhances muscular recovery through protein synthesis and human growth hormone release. Getting eight to ten hours of quality sleep every night will promote these factors as well as general well being. Recovery will take a backward step if one does not prioritize sleep, so get to sleep if you want to grow."

>>40709393

Actual question here but what kind of beans do you guys eat and how do you prepare them? I used to just eat nothing but oatmeal but it still made me crave meat.

How do you train your neck?

>>40713284
the forum is obviously a cesspool but thats a good thread

http :// sluthate com/ viewtopic.php?f=2&t=16

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does 1/2/3/4 refer to the 1rm? because if that's the case, it is way easier to achieve than I originally thought

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If i boulder on Tuesdays will that fuck up my Pull day of my proposed routine?

PxBxPxLxPxPxRest

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Bodyweight: 65kg
Squat max: 90kg
Deadlift max: 160kg

I feel like my squat is way weaker than it should be relative my deadlift. Anyone have any idea what could be my glaring weakness? Squats generally don't feel like I am able to activate legs, or any muscle really in my opinion. I can shove my hips forward to lock out once I ascend enough, which gets some glutes. But overall squats just feel like full body strain. Not even when I do volume with lower weight around 50kg do I feel my quads or hams doing shit.

>>40711968
You dont have to be sore-free to lift again. Only double rest if you're so sore that forcing range of motion hurts a lot. Usually a with a consistent program and good recovery the debilitating soreness should go away after 1-2 weeks.

Got sick and had to take a week off of lifting, how fucked are my gains?

>>40714235
None
It takes 2-4 weeks before strength losses

>>40714235
Assuming you are a beginner;

A week is not too bad. Should step back maybe 5kg per lift imo, if you are on a linear program.

>>40714159
Your back is probably stronger than your legs. I found that leg presses help with the imbalance.

>>40714277
Dont have acess to leg press in my gym. But I'm assuming any leg isolation should help then?

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>>40713896
>tfw lifted for 3 years
>tfw still not a single 1/2/3/4

>now with more people lifting 5pl8 is the next standard for an "ok" deadlift

I'm thinking I'm gonna have to quit soon, I'm not any good at this

>>40714299
well, I played sports from an early age on and only stopped being breaking my arm. After that 3-4 years nothing and started lifting weight 3 months ago. Ive always been pretty athletic I guess

Should i buy thigs for home gym as I can afford them or save up to get them all at once?

What is the minimum shit I need?

So I've been off Creatine for 2-3 weeks, do I need to load again?

just did pushups on the scale and it showed 130 lbs. does this mean im ready for 1 plate bench?

>>40714364
So many reach 1234 so fast though while I'm a weak little cunt who still can't get his squat form to feel ok.

>>40697129
lock the fridge

>>40714404
No. You're ready for 1pl8 bench when you have completed bench press with weight up to 1pl8.

It's the same as leg press weight does not equal squat weight. Just because similar muscles are involved doesn't mean the movements equate.

>>40714285
Pretty much. Front or belt squats also work as both remove the back support and force the quads to activate in order to lift the weight.

>>40714459
I've tried a bit of front squatting, doesn't feel like a lot of quad there either to be honest. Split squats with dumbells burn the shit out of my legs though,

>>40714424
are weighted pushups a good alternative to bench press? i haye doing bench

>>40714477
I'm not a fan of front squats either for the same reason, but the physiology says it should so whatever. Split squats should be fine for quad isolation.

>>40714538
If you hate doing bench, why did you ask if you were ready for 1pl8?

Sure, weighted pushups use the same muscle groups. But I would prefer dips, with or without weight personally. I prefer barbell training over bodyweight so this isn't my area of expertise, but I do think bodyweight trainers in general prefer using a harder alternative for a movement rather than using weight. So instead of weighted pushups you'd do diamond pushups or some planche variation I guess.

>>40714566
im not strong enough for dips yet lel

>>40714387
Rack, bench, oly bar and set of bumper plates. 1500$. That's bare minimum in my eyes. You can get a shitty adjustable squat stand if you have someone with you to call 911 if you get trapped under weight

>>40714593
Do you have access to dumbbells? If so, do tricep extensions and incline bench presses with them. It works the same muscle groups as dips (triceps and upper pec). Also, how do you think you're ready for 1pl8 bench press if you can't do bodyweight dips?

>>40714639
ive never attempted dips

anyone's forearms ever ache when lifting heavy weights? whats up with that? it can get super bad too like i have to release pressures slowly so it can take a couple seconds just for me to put a dumbell back on the ground

is this over training ?

push-pull-push-pull-X-X-X

>>40714639
>upper pec
uwotm8?

>>40714734
Two parts to the pectoral muscle. The clavicular and sternocostal heads, which connects the sternum to the clavicle and upper arm respectively.

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Does this look accurate?

6'2 180-181, do PPLUL (2 hours ish most days with 3.5 on Upper days) at around 1/2/3/4, run 2 miles in half mile sprints on those days except Leg days where i run 1 mile, and do bag work for boxing 3 days / wk

Can I actually cut on 2500? Sounds heavenly

>trying to lose potbelly
>TDEE calculator said my TDEE was ~2800 cals daily
>decide to cut to 2000 cals a day
>lifting 3x a week
>been doing this for 2 months
>all clean food, chicken, turkey, beef, spinach broccoli/other greens, brown/white rice and whole wheat bread
>have lose 0 lbs

what am I doing wrong? did i calculate my tdee wrong? should i cut to 1500 or 1000 cals a day?

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Do you subtract the weight of the bone when counting calories in a chicken wing? Serving size is in ounces.

Brehs... how do I combine manual labor and getting gains.

I am seriously at a loss of what to do.

I work in a logistics company and mainly deal with furniture shipments, which means I spend a good part of my day hauling around lmao2pl8 sofas, which leaves me exhausted.

After I started working this job, my lifts have gone down considerably. While I was able to bench almost 2pl8 before, I can only manage about 75-80(on a good day).

Have made 0 gains in the last 2 months of doing this shit and it's really starting to bug me.

What do? Start to pin to improve recovery? Can't say I can think of anything else... But I'd be happy to hear any suggestions.

>>40715009
Yeah, if you're carrying heavy shit around all day you're gonna have to eat considerably more and sleep 9-10 hours per night to sustain that ontop of lifting.

>>40715009
Eat more protons maybe? Increase caloric intake

>>40715040
>>40715041
o-okay, I guess I could try to eat more...

>>40715078
Seriously though. I worked a manual job over the summer. While the loads weren't heavy at all it was a very exhausting job with long hours and standing and walking. I couldn't sustain it, personally. Stopped lifting while I had the job. I'm sure this is a problem that more people than you have. You could try searching.

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>>40714937
Dips don't work the upper pec.

>>40711382
Bump because curious

>>40715282
do whatever works best for you
nothings perfect

>>40711382
Because the chest and shoulders, with tricep, make he "push" chain of muscles. These three work together in several press exercises like bench press, overhead press, dips, pushups. If you go hard on your bench press(or any other heavy press), you'll have taken a toll on chest, shoulders, and triceps. People usually utilize this to hit these parts harder during the same workout, rather than hit parts in a separate workout. There's the chance that if you bench press, and then do shoulders the next workout, their recovery will suffer and you won't make as good gains. Or if you did shoulders and then had your bench workout next it might slow your bench progress.

Same with having biceps and back together, they make the pulling chain.

>>40694312
can i do hiit barefoot? will it cause trouble to my joints?

>>40715506
Ah never thought of it that way, thanks for the information anon.

>>40715506
Does that mean that benching also gives some shoulder gains? So its ok to do bench and OHP on the same day even though OHP will be weaker than it would be without the bench?

>>40715930
Yes. The bench press uses shoulder. Though it's probably the weakest mover. So you could do Bench and OHP same day if you wanted to PPL, but I think most PPL's with heavy barbell alternate them. At least, alternate which one is the primary lift.