QTDDTOT

>>40776517 Old thread

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>>40792382
what proportions are godtier for squats-bench and deadlifts?

as far as I know being short femur and long torso is ideal for squats...what else?

>>40792382
You could literally die at any moment. But odds are that you're fine. (:

>>40792382
if your dizziyness is completely gone you should be fine, dont sweat

My lower legs are rotated and make my feet turn outward putting immense pressure on my knees thigh and tibia. Has anyone ever had something like this fixed? I do not want to live in pain anymore, if I cant get it fixed I plan to end it once my parents die.

>>40792382
Don't you have healthcare where you can see a doctor without getting wallet raped?

>>40792952
Food dyes turn your shit funny colors and are probably the cause here. I get green poops pretty much every time I eat brightly colored junk food (cereals in particular). I have faintly pink sweat from the low cal drink mix I'm addicted to as well which freaked me out when I noticed the pink splotches my dried ass sweat left behind kek. Thought I pulled a boogie without actually breaking the chair.

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How retarded is this routine (if you're not juicing)? http://www.simplyshredded.com/beast-mode-activated-cass-martin-talks-with-simplyshredded-com[spoiler].[/spoiler]html


Monday: Quads/Calves

Back Squats 4 x 8-10
Hack Squats 4 x 15-20
Front Squats 4 x 8-10
Leg Press 4 x 15-20
Seated Leg Extensions 4 x 15
Seated Calf Raises 4 x 20-30


Tuesday: Chest

Flat Bench Press 4 x 6-8
Incline Bench Press 4 x 8-10
Incline Dumbbell Fly’s 3 x 10-12
Cable Fly’s 3 x 12-15


Wednesday: Back

Wide Grip Pull Ups 4 x Failure
Wide Grip Pulldowns 4 x 12-15
Bent-Over Barbell Rows 4 x 10-12
T-Bar Rows 4 x 8-12
One-Arm Dumbbell Rows 4 x 10-12
Seated Cable Rows 4 x 10-12
Deadlifts 4 x 5-8


Thursday: Glutes/Hamstrings/Calves

Lying Leg Curls 4 x 12-15
Seated Leg Curls 4 x 12-15
Walking lunges 4 x 12-15 (per leg)
Romanian Stiff Legged Deadlifts 4 x 12-15
Glute Kickbacks 4 x 15 (per leg)
Standing Calf Raises 4 x 20-30


Friday: Shoulders

Side Lateral Raises 4 x 10-12
Front Raises 4 x 10-12
Military Press 4 x 8-10
Single-Arm Lateral Raises 4 x 10-12
Bent-Over Raises 4 x 10-12
Pec Dec Fly’s 4 x 12-15 (Superset)
Single-Arm Side Lateral Cable Raises 4 x 12-15


Saturday: Arms

Straight Bar Curls 4 x 10-12
EZ-Bar Curls 4 x 12-15
Alternating Curls 4 x 15 (each arm)
Rope Curls 4 x 12-15 (Superset)
Straight Bar Curls 4 x 12-15
Machine Dips 4 x 12-15
Skull Crushers 4 x 8-10
Lying Dumbbell Extensions 4 x 12
Close Grip Pushdowns 3 x 12-15
Rope Pushdowns 3 x 12-15


Sunday: Rest

Seems pretty retarded to me, then again I don't know too much and she seems buff enough (I am a guy but I am 5'3 and I do think her shape is nice).

Also what does Superset mean specifically when it's just listed for a single exercise?

I'm literally at 1/2/1.5/2... Help plz

Why do black people deadlift 2 plates then literally drop it from their hip level

>>40794434
>Black people
>Deadlift
Nice try false flagging gym monkey.

>>40794292
>brosplit

>>40792382
You're most likely fine. Just keep an eye out for feeling foggy/dizzy/off for the next day or two. What most people don't realize is concussions can develop as much as a day later

>>40794124
>>40794124
anyone

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You know how you're supposed to tighten your core manually when you do the big 4 lifts, right?

Does your body learn or whatever to automatically do it when the weight just gets really heavy?

>>40794124
Is it a sharp or dull pain? How long has it been happening for? What makes it hurt? I had a knee injury and consider myself an amateur expert on knee treatment.

I recommend you stretch and invest in using a foam roll 2x a day. Morning and night.

Im a fatso who's trying to get /fit/ and i recently started taking 2000 iu vitamin d a day and i noticed my appetite has dropped significantly
i didnt eat for 2 days straight over the weekend and ive been having to force myself to eat at work to keep my energy up
is this normal? all google tells me is that vitamin d deficiency causes appetite loss, but it's the reverse for me

>>40794803
The knee issue is due to the tibia bone being rotated outward. My bulged disc has been achy the major debilitating pain down my legs ended but I still have issues carrying or lifting heavy items. I am afraid it is permanent. It has been since October

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I deadlifted regularly for about a year last year but I hit a personal snag back in July that caused me to be a giant pussy until recently. Since I stopped lifting my back has been bothering me. I've recently gotten back into lifting and deads are one of my favorite lifts so is it safe for me to get back on them? I've read that back pain might be caused by loss of muscle mass. Or did I just fuck myself with bad form last time I lifted heavy?

>>40794831
Pal it may be your form i would be very very careful get someone to watch your form with your shirt off.

>>40794833
I've done nothing but drink for the last six months I'd rather snap my shit up than be seen with my shirt off tbqf

Opinion on the PHUL program?

>>40794861
What is the pain like for you? lightning in the legs?

>>40794826
Go to an ortho immediately and stop lifting until then. If your muscles are tight, focus on loosening them up. Try a self diagnosis by looking up your issue and find an expert ortho who treats those issues. Thats what I did. I tore the cartilage in my knee and my ortho did a miracle and now I'm lifting heavier than ever.

>>40794875
It's usually only when I twist left or right and concentrated in my lower back just above my tail bone. Sometimes it's so bad it's hard to move for a second or two afterwards. No pain in legs or anywhere else.

I've had... Come to think of it I should see a doctor... But I've had memory problems throughout my life that went from mind annoyance to being obvious. Thankfully with technology and Google Keep, it doesn't "hurt" me but is annoying and I've heard fitness is great for memory and all that. Is it true? Does fitness make a big impact on your brain in general?

>>40794944
I expierence pain when I lay down too long or sit too long its not horrible but very dull achy. I've tried stretching it helps be alas I still can not lift. It is hard to imagine getting into a trade now. I contemplated suicide but the only reason I am still alive is piano and my parents now.
I am not gonna be a baby its my burden but I when you strech left or right it hurts how bad numbness achy?

>>40795005
Never aches. Sharp pain in the lower back followed by a numbness for a few seconds afterwards. Doesn't even happen every time I twist but often enough to be a problem.

Also, I know shit sucks but don't give up man. We're all gonna fucking make it bro

Any good home programs for building chest, biceps, triceps and shoulders that don't require equipment?

I just started doing yoga and the Athean X abs program in the evening and enjoying it so I'd like to expand it.

>>40795014
What causes it sitting walking bending? I too have issues sometimes not rarley when i bend. I usually crack my back to ALLIVIATE pain which seems to be the opposite in your case. I can see the sharp pain and numbness followed when I lay down too long on my ass or back itself.

>>40795040
I mean a basic bar would do good for pull ups chin ups. Using a basic chair to work the triceps and shoulders. Push ups diamond push ups bicep push ups. PLANKS

>>40792866
bench:
short arms, thick torso
squat:
short femurs, big gut
deadlift:
human daddy longlegs, long everything it piss it sick

>>40795080
It'll get sort of sore from sitting sometimes (I have shit posture) but the sharp pains only come when I'm standing.

>>40795096
>It'll get sort of sore from sitting sometimes (I have shit posture) but the sharp pains only come when I'm standing.
I too get very dull pains when sitting, how have you delt with it pt or just streching have you stopped working out

>>40795084
I don't have a bar.

If you have a YouTube video I could follow along that would be ideal for me.

>>40795119
Hmm sure ill send you what i do. but keep in mind I do it kinda light du to my back and legs.
https://www.youtube.com/watch?v=CcTgNt7RSQYe

>>40795107
I sit on my bed most days that's when my back hurts, I would assume because no support. So I usually just lay down when it starts hurting. I stopped lifting back in July the pain didn't get bad until about a month after I stopped. I just got back into lifting last week.

>>40795145
>I sit on my bed most days that's when my back hurts, I would assume because no support. So I usually just lay down when it starts hurting. I stopped lifting back in July the pain didn't get bad until about a month after I stopped. I just got back into lifting last week.
I stopped lifting totally in October.
I lifting a dumbbell last night 20lbs just basic bench but back started hurting so I quit immediatly. It sucks I never knew how much it was enjoyable it really made me feel like I was accomplishing something. Are you gonna get back into it totally if so thats great.

>>40795145
Its nice to actually find someone else going through this, whenever I asked I got the deadlift meme response.

>>40792382
I've been training for a month from pretty much scratch. Everything was progressing fine (lifting more each session 3x a week) but recently my lower back has become ridiculously sore. Workout is AxBxAxxBxAxBxx - alternating squats and deadlifts each day for 4 sets of 5. Rowing and biking 2 times per week.

Today I should have hit 105kg on dead's but DOMS made it impossible. My back was stiff and I could barely move it just after a few warmup sets. I'm pretty certain it's not injury, just soreness.

The problem developed over time since I wasn't stretching my back out at all after workouts. I only started stretching it after it became difficult to deadlift but after taking 5 days off from any lifting, it was at its worst today.

Is my back just weak and struggling since I'm untrained?

I can't even run without feeling heavy DOMS in my back. My calves are feeling it too since I can't walk without calf soreness if I don't stretch them every day.

Tl;dr new to Lifting. Progressing. Lower back DOMS too stiff and painful to deadlift. Didn't go away with 5 days rest.

>>40795157
Yeah man I'm planning on hitting it hard like I used to. Your back pain isn't a death sentence for your lifting bro you should get back into it too.

>>40795177
I plan to after I get this leg correction surgery.
I am still afraid I was in so much pain before I do not know if i could live through it a secoudn time.
What exercises do you do??
I do not ever do squats or dl

>>40795172
I was 15 lbs shy of lmao 4pl8 deads when I quit I want to get back to that level at the very least.

>>40795193
As of right now I'm doing a lot of cardio and arms, traps, chest, and light legs. I'll be honest I'm pussyfooting around my leg work because of my back but I'm planning on testing that out tomorrow.

>>40795194
I hurt my back desu with only 25lbs deadlift due to my legs being misaligned. pretty embarssing but at the time i did not know it was due to my legs

>>40795211
Nothing's embarrassing at least you're trying m8. How many people are just wasting away in the world right now never even attempting to see what they're capable of?

>>40795220
I just feel hopeless it seems like everything I do goes wrong, I wanted to improve my life but I tried and fucked up my back.
I just hope one day it magically heals I strech everyday and watch how I sit walk and stand. It angers me that it hasnt recovered yet I am getting pretty impatient but I know I can not just get right back into lifting. I've replaced lifting with drums and piano for now.
What kind of alcohol do you drink?
Do you have a email?

>>40795220
I am glad though when I first started in july I weighed around 125 now I am up to 159.

170g
Kcal 97
Fats: 0
Carbs 6,8g
Proteins 17,5g

Is this yogurt good if I'm on a cut?

>>40795237
I drink beer. You can get into some lifting that doesn't involve you back man google workout routines for bad backs. Idk about giving out email and stuff man. This is 4chan after all I'm sort of paranoid about that

>>40795133
That's not really a follow along video though.

>>40795314
>I drink beer. You can get into some lifting that doesn't involve you back man google workout routines for bad backs. Idk about giving out email and stuff man. This is 4chan after all I'm sort of paranoid about that
Thats fine, i dont really enjoy beer I like bourben and whiskey. What do you do bench press?

>>40795335
No idea man I haven't maxed out since I've been back. At least 185

>>40795351
Do you do cobra strechess?

>>40795358
No I don't usually stretch desu. I know that's incredibly stupid but it's how I roll

Redpill me on kip up pull ups. They look fucking retarded surely they can't be good for your shoulders. Why do so many crossfitters do them, why not just do regular pullups?

>>40794480
Fucking idiot, its not a brosplit if it has a leg day

I fucked up my knee last fall. Haven't been able to do squats since, as keeping balance is hard due to my right leg.
I was thinking of picking up cycling again (used to be competitive) 'cause I'm starting to approach t-rex mode.
Other than squats and sumo deadlifts, what good leg workouts are there that train quads without putting pressure on one's knees?
Thanks.

>>40795677
The opposite of t-rex mode*

I weight train 3 times a week and want a daily supplement to that. I'm already doing yoga and Athlean X abs program daily but I want a few exercises that I can use to build Chest, Biceps and Triceps that does not require equipment.

Anyone got anything? I'm thinking max 20 min.

A YouTube video would be nice but not required. I looked at /r/bodyweightfitness but their program is like an hour and requires bars etc.

Whats more effective:
1x3min plank
3x1,5min plank?

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>>40792382
>5'11
>184lbs
>roughly 16% bf
how long should I keep bulking until I cut?

I've did OHP, barebell row, and squat on monday and my everything still hurts.

I'm supposed to train again today, and I realized I've fucked up because after squat it's either OHP and deadlift, or bench-press and barebell row.

So should I train today, and do the correct variation, or wait till I'm 100% again and start properly? I feel like I could do it if I'd push myself, but I don't know if that is effective from a gainz point of view.

I've just started training again after years off and I keep getting tendinitis pretty much everywhere one after the other. But I take it easy on that part for a few days and it goes away.

>>40796277
Until your lifts plateau.

is running 4 times a week good for losing weight?
Can run/jog 8,4 km (5,21 miles) in 50-60 minutes

>>40796611
in 3 days the DOMS should have passed. does it hurt bad? if so it's not good

>>40796633
yeah that's an excellent way to lose weight. keep at it and watch your diet, it's key.

>>40796268
focus on form instead of time. Do 5 planks until failure. Squeeze your ass, contract your abs and roll your shoulders back. Do it next to a mirror, look at yourself in the mirror and try to keep your spine and body straight (like a plank). Hold it until you physically can't any longer.

I can move my right shoulder around and it'll keep popping for days. It doesn't really hurt persay but it is pretty sore, kinda feels like the bone is rubbing up against my torso. Should I suck it up and go to a chiropractor or does /fit/ have any suggestions?

>>40796623
Usually the cause of high volume+frequency. A tamer lifting schedule might help, especially if you are not planning on competing in something.

>>40796637
If I get up after some time of inactivity, it is rather intense but after a few minutes of moving and walking it gets better. With a few muttered curses in-between.

Overall, it's a lot better than yesterday.

>>40796719
In my experience, a muscle group that you train regularly should not hurt more than a day after exercise. If you eat poor food, you might have more DOMS. If you train a muscle group that you never train, the pain can last for several days. If it lasts still after a week and it's like really painful, makes you grimace and groan, it's an injury.

How do i increase ankle mobility and how long would it take

My left ankle is not as flexible as the right one, and due to that when i a2g squat my knees get bent, dangerous as fuck

>>40795091
>deadlift:
>human daddy longlegs, long everything it piss it sick
As far as I noticed it's long arms but short legs for deadlifts.

>>40796744
I haven't lifted in almost 4 months. and before that I only lifted for half a year.

I am starting with baby weights again, so technically none of my muscle groups count as "trained regularly". It's also only been one and a half day, two at best, so I don't think it's an injury. Especially not because I'm hurt all over, and not in a specific muscle or group of muscles.

>>40796783
I don't think you have to worry then. And do train today, but if anything feels off, drop that exercise and do another instead.

>>40796808
Thanks, I'll do so.

>>40796783
>It's also only been one and a half day
Well, there's your answer then. Going trough DOMS again is completely normal if you haven't trained for a long time. For exactly how long varies, but at 4 months it's guaranteed.

Are there any disadvantages to doing squats with plates under my heels until I get the ankle flexibility necessary to do them properly?

>>40795704
Anyone?

>>40795704
>>40797033
You can't just endlessly pile on workouts without it starting to have a negative effect - otherwise everyone would train 21 times a week and get huge.
If you are beginner then 3Xgym + abs at home from time to time is more than enough.

In general:
Don't do abs the day before workouts - it could negatively affect your compounds, which should be the majority of your training as a noob.
If you haven't trained biceps, triceps, forearms or shoulders in 24 hours and aren't about to train them in the next 24h either - then you can train them at home - best way is to get dumbbells and do curls, wrist curls, lateral raises and triceps extensions. Be careful to only train those muscles: pushups will train your triceps - but also your chest, which takes longer to recover.
As long as you're eating enough, there is nothing wrong with doing up to 30min of cardio 3-6 times a week.

TL;DR There is such a thing as too much.

What vitamins should I be using to supplement my diet

>>40797154
I'm not a beginner though.

Also, need it to not require equipment. Don't want to go out to buy dumbbells, then I might as well go to the gym.

I do around 10 hours of cardio a week so I got that covered.

On Texas Method, what happens once you stall on anything and can't add a weight in any of the sessions? Am I screwed?

>>40792382
If youre still alive make someone check if your pupils get bigger/smaller when he shines flashlight in your eyes.
If not you have concussion

>>40796640
Is it a good time tho?
Is it better to run the whole way at steady pace without slowing down or is it better to accelerate at couple sections and then slow down to relax?

>>40792382
Every time I do crunches or pushups I am in pain that carries on throughout the day. Do I just ignore it?
Does it go away after I keep doing them?

I'm 6'1 239 pounds I've been doing SS since last month and I've only lost 3 pounds while eating at a deficit but all my lifts have gone up significantl. Is this normal or should I have lost more weight by now? Is it possible I've put on enough muscle to equalize that out?

>>40797003
Can anyone help please?

>>40797218
>I'm not a beginner though.
Then you should know this shit already:
>Upper thigh muscles need 48-72h to fully recover.
>Lats and chest about 48h.
>Arms, shoulders, calves can recover in 24 hours.
You can train a body part before it's fully recovered but then leave plenty of room after the next training or two ex: train legs every 48h twice in a row and then take 72 hours off over the weekend.
If you go for the high frequency route, be aware that you will have to sacrifice volume and/or intensity - at least at some point of your mezocycle.

>Also, need it to not require equipment. Don't want to go out to buy dumbbells
I can't imagine a way to isolate arms with BW exercises, at least not without also involving other body-parts to some degree. A pair of adjustable dumbbells is very versatile for home accesory work and costs about the same as 1-2 month gym membership.
>then I might as well go to the gym.
You might.

>I do around 10 hours of cardio a week so I got that covered.
I really don't see how supplementing 3 gym sessions, 10h of cardio and core work at home every week with extra home BW training will result in anything but excessive fatigue.

>>40792866
>>40795091
Actually
Bench:
Short arms, Barrel Chest or fat

Squat:
Short femur compared to tibia, Long torso compared to legs

Deadlift:
Short torso compared to arms

>>40792382
Go to a doctor.

>>40797003
>>40797391
If you REALLY can't get to depth, then it's a better option than doing half-squats.
But do achilles stretches - careful, easy way to snap your shit up if you're not careful - and try to get rid of the plates as soon as possible.
If you are just short of hitting depth, then just go below parallel and that will be the best stretch to get rid of that last bit of inflexibility.

>>40795282
If it fits your macros, yeah.

pushups 2 x 15
burpees 2 x 15
plank 3 x 45s
side plank 3 x 30s
curls 2 x 20
front curls 2 x 15
side raises 2 x 10
front raises 2 x 10
pull ups 2 x 10


is this any good for becoming aesthetic?

>>40797391
>>40797003
just use one of those spiked foam rollers and roll your lower calves, ankle joint. go slow and press deep. it feels painful like shit at first but works like a charm. afterwards the ankle is super flexible!

alternatively, buy squat shoes.
anybody should buy them anyway if doing strength training.

>>40797623
No

>>40797694
why not? what should I change?

>>40792382
Broke 4th and 5th metacarpal bones of my right hand,I had surgery and got 3 screws because the fractures were unstable.

Now this was almost 4months ago,does anyone have any idea of when I will be able to lift again?

>>40797751
What was your doctor's name who did the surgery? I'll give him a call for you

>>40797702
Everything. Just do a normal routine.

>>40797359
No you did not it is mostly neurological adaptions and improved motor pattern like most beginner gains

>>40797781
I dont know,and you dont get to talk to the surgeon unless it was the blue eyed woman that calmed me when I was scared like a kid before they put me to sleep,but she is good from what I have heard and seems like my hand is doing well but I cant stand not lifting for this long I ateast need to know how much time I have to endure this

>>40797623
>pushups 2 x 15
It's a bodyweight exercise so you either do it to failure or you add weight
>burpees 2 x 15
Literally cardio
>plank 3 x 45s
Don't do shit for ab size and if you can do it for more than 1 minute you're just wasting your time doing planks.
>side plank 3 x 30s
Same
>curls 2 x 20
Fair enough
>front curls 2 x 15
tf is a front curl?
>side raises 2 x 10
Sure
>front raises 2 x 10
Not necessary if you do pushups every time
>pull ups 2 x 10
Again, bodyweight, so either to failure or add weight.

I'm going to assume you have loadable dumbells and a pullup bar, so do this:
Pushups 3x10-20 add weight once you can do 3x20 again use a backpack
Pullups 3x10-20 same as Pushups or spend 20 bucks and get a dip belt or just use old leather belts to put the weights on that
Curls 3x10-20 once you hit 3x20 increase the weight
Side Raises 3x10-20 same as curls
Bent Over Raises 3x10-20 same as curls
Leg raises 3x10-20 don't need to add weight. The results will probably be sufficient with just 3x20 leg raises

>>40797359
As an obese noob you will have no problem putting on muscle and losing weight at the same time.

Sure, a significant portion of your improved strength is due to technique and neurological gain - like for any noob - but you still probably put on a decent amount muscle.

Your ability to do both at the same time will decrease as you become stronger and come closer to a normal bf%.

But you probably still got months to go before that happens.

My recommendation is to not start bulking once you plateau with your gains. Sure, you'll be able to keep progressing for a bit longer on linear progression: but losing weight is more important. Being leaner means better hormonal balance and better aesthetics.

Instead of starting to bulk: keep going to the gym to maintain lean mass and cut until you're at least under 20%BF - preferably under 15%.

>>40797920
Oh, I forgot. Also do this
overhead triceps extensions 3x10-20 same as curls

If you don't know how any of these movements work, look it up online.

>>40797596
I get butt wink just before breaking parallel so I started feeling a slight pain at the base of my spine so I started doing exercises for my ankles yesterday.
I finished squating on plates right now and it definitely helped me and felt way better is it bad for me or does it not work muscles the same way?
>>40797680
I don't have those at my gym but I'll look into squatting shoes

What's the truth about cardio? I see pretty conflicting opinions on /fit.
> Cardio isn't going to do much to lose weight
> Trying to bulk up? Better not run or you'll lose your gains
I'm on a cut right now and got addicted to running. I still lift, but am mostly trying to maintain as I'm definitely not eating enough to progress much. I only have 2 or 3 more weeks until I start bulking. Can I still run or not?

>>40792382
There is nothing they can do. If you got a skull fracture and brain bleed... they would see that in a CAT scan, and then observe you because increased risk of seizures. Keep in mind that will be at risk for these and don't drive. You'll be fine.

Oh, don't forget that your head injury is now part of your medical history. So tell doctors when needed, and your primary contact that would speak if you couldn't.

What does gyno look like on someone with good pecs?

>>40797751
You can still lift with one hand, not all exercises need 2 hands.

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>>40792382
Sometimes my ring and index fingers go numb when I wake up from sleeping or if I get into weird sitting positions. Can happen on both hands.
Is my spine fucked? Can I do something about it? I don't really do any backbreaking exercises so my guess it's from just the worst posture when I'm on the computer.

Is it true that if I do both legs and upper body on the same days I'm just halving my upper body growth? Cause it sure feels that way.

>>40798126
my bad it's the pinky finger, not index

I have a very weak upper body and fat legs and ass and I'm doing scooby's pull up progression, because I can't even do one.
Is there a faster way to get there? Any specific training or pull up tips?
Also how long will it take realisticlty for me to do a pull up?

>>40797990
The problem is that poor mobility isn't good, it will catch up to you either in training - or much likelier - IRL.

Just FYI: A bit of butt-wink near the bottom isn't bad, many lifters have it. It is only bad if your spine goes noticeably out of neural position or if you feel pain. Sine you're a noob, it's not even certain that your pain is due to excessive butt-wink and not something else. Either post video or ask a trainer to make sure.

>>40797998
> Cardio isn't going to do much to lose weight
One hour of running is unlikely to burn more than 500-700 kcal. You can make that back with a burger and a small coke. It definitely helps with increasing your deficit, besides being important to overall health, but it is no substitute for eating right.


> Trying to bulk up? Better not run or you'll lose your gains
Horseshit, bulks are the perfect time to up your cardio. Just take the extra calories burned into account.

>I'm on a cut right now and got addicted to running.
Don't overdo it. Excessive cardio on a big cut CAN interfere with lean mass retention.

>>40798011
Still shitty.

>>40798140
On a good programme with good nutrition? No. Unless you kill yourself with tons of squats and deads and then go for bench or rows and eat like shit - but then that's not a good programme and not a good diet.

>>40798233
Negatives are goat, if you have access to a gym do lat pulldowns, otherwise dumbell rows train lats too and will help get you there.
>Also how long will it take realisticlty for me to do a pull up?
FFS are we pyshic? You could have at least stated your weight. If you're obese: not in a long time.

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>>40798126
Nerve impingement. It could be in your spine or shoulders or elbow or wrist. Most likely your elbow. It is just a part of normal human variation. Stretch your Triceps and Forearms to relieve tonic muscle tension. Also check if strait or bent elbows cause it, then train yourself to sleep differently. Good luck anon, and don't worry about it too much.

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What is the best stretching routine one can do after his workout to gain flexibility ?

>>40797960
Thanks for the info I don't plan on doing a proper bulk until I'm no longer a fatass

>>40798668
Depends on your deficiencies. But unless you really have a problem or feel one developing - lifting is stretch enough.

Think about it; what is a better stretch for your, say, achilles:
>doing some gentle foot circles, maybe using your hands
or
>doing full ROM calf presses with a decent amount of weight

Before I started strength training in a gym I fucked around at home with various bullshit.

One thing I did was weighted crunches. I used to to them with 10kg plates for at least 8-12 reps.

Now, after I've been strength training with barbells. Squats and deads and that shit, I tried doing some crunches. I could barely manage two with a 5kg plate.

What the fuck? As a skinny little cunt I repped 10kg with ease, but now as a medium sized man I can barely handle 5? How did my core get so fucking weak?

>>40798668
ROMWOD

How can I make running and breaking PRs easier?

Currently I run every day and try to add 30 seconds to my running time

Its gotten quite hard to push through that mental barrier despite being more than capable of running that long

How do I make it easier to push through?

>>40797563
I don't mind compound exercises, so if you got any routine that roughly lasts 20 minutes, I'm all ears.

But let me worry about the fatigue part.

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Will squats strengthen my legs for frequent cardio? I'm currently on training for a triathlon, and the biggest problem I run into is I hurt my legs in some way or another, and have to take it back, in fear of damaging them. Will squats help this or am I wasting my time?

>>40799171
By not trying to break it every day. It seems a bit counter intuitive, but since what you're doing now isn't working, why not try something else.

Allow yourself to recover physically and mentally.

>>40799251
adding more leg volume to volume you currently can't handle sounds like a terrible idea

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>>40792382
In reverse flyes, is there any major shift in muscles worked when switching from overhand grip to parallel grip (like in the pic)?
I find the parallel grip to be way more comfortable and natural to me but I don't want to compromise rear delt gainz

>>40799225
>But let me worry about the fatigue part.
By fatigue I don't just mean "oh I feel tired" I mean your MPS, CNS and generally your body not being able to keep pace and you ending up weaker and weaker.

>I don't mind compound exercises, so if you got any routine that roughly lasts 20 minutes, I'm all ears.
Ah fuck it, I see that we aren't on the same page here. My recommendation is you read Practical Programming by Mark Rippetoe, pay especially close attention to the part about the stress-adaptation cycle.

>>40799251
Yes, but if the triathlon is your priority: do lower weight with higher reps, keep rest between sets as low as possible. Muscle endurance and metabolic efficiency is likely your bottleneck - not that getting stronger won't improve those too up to a certain point.

My GF is a little chubby (5'1 and 121 lbs). I got her to start working out but she still eats to much. Like so much that I am wondering why she isn't a hambeast to begin with.
Everytime I suggest that she starts eating less she gets mad and offended.
I am not going to leave her over this but I think I can expect from my GF to try to lose weight.
So the question is, how can I get my GF to stop eating so much? Like reasonable arguments and stuff.

What are the /fit/ recommended multivitamins/nutritional supplements? I don't want to get scammed.

>>40799389
Losing battle there bud. I assume you are young, and overeating a lot especially at that height is a recipe for disaster. Either accept it and brace yourself, or move on. There is no arguing to be had

>>40799389
If someone starts getting touchy like that over how much they eat, they're probably past the point of "reasonable arguments." Either get ready to have a fat gf (which is disgusting) or just break up with her.

ate to much
puke or cardio?

>>40799389
A BMI of just under 23 is hardly chubby, except if she's skinnyfat - and in that case the solution is lifting, which would also increase her TDEE.

>>40799396
You "need" nothing.
>Protein powder
More like food and less a supplement. It's often cheaper and more convininet than endlessly grilling chicken breasts. Good to have but not indispensable.
>Creatine
It really works, is cheap and is safe.
The performance increase is only about 2-5% though so it's not essential.
>Fish oil / Flax oil
Most people could use this in their diet. Helps with joints and hormonal balance.
>Zinc
It marginally increases test but the real benefit is improved immune function.
>D3, Magnesium, Potassium
All help, but you get them trough a decent diet and going outside occasionally
>BCAAs, Glutamine, Test Boosters, Fat burners that aren't illegal
All scams.
>Pre-workout
Just drink a coffee or take a caffeine pill. Expensive and can cause serious health problems.
>Multivitamins/multiminerals
Ala MyProtein Alpha Male or ON Nutrition for Men - a lot of guys will tell you that these are a scam because absorption rates are lower than when taking stuff seperately. That's horseshit - absorption rates are on average 5-10% lower than when taking stuff separately - and it's a lot cheaper and more convenient. Very useful on a cut, pure insurance otherwise - assuming you eat right of course.

>>40799539
Thanks for the tip, anon

When I'm doing diddylifts, where should I feel it? I feel it in my legs during and lower back shorty after finishing. is this right? I really don't want to end up in snap city

>>40799594
Mostly glutes and hamstring, lower back is okay as long as you're not rounding your spine. Other areas depend on your weaknesses: for example if you have weak traps you will feel it there. That's the beauty of compounds: it enforces balance as long as you use proper form.

Puked, didn't get out much, going for a run now

I asked in last thread but it was already over.

I was wondering if there was a way to have appetite when waking up in the morning?

I will be underweight soon if I can't eat more but I can't bring myself to eat in the morning

Eating breakfast is vital for me because then I eat a smaller lunch and can feel less guilty about eating supper later even though "big" lunch for me usually constitutes a fruit with my turkey sandwich or my salad

>>40799389
If she is not going to adapt her diet, then she's gonna have to compensate with exercise to catch up in energy expenditure.

>>40799684
>I need more appetite
fuck your liver up with table sugar
sauce: dr lustig

The damage is done. Dont swing your head around or do sparring/running or anything that jolts your brain around. 3 months is the recommended break. Lift easy, biking and swimming maybe ok

>>40799623
Dont run you idiot. It shakes the brain around. Google head injury recovery

>>40799743
who are you talking to?

>>40799684
I have the opposite problem, I wake up every morning feeling like I'm starving

>>40799503
>>40799623
>>40799743
>>40799763
I put a finger in my throat for cutting reasons. I'm fine guys

I started lifting a couple days ago and I think I overlifted yesterday because my arms are still sore should I push through and continue my routine today or wait till i feel better tommorow.

>>40795174
just lift more even if you have doms my dude thats how them gains are made

Hey guys what's the best home gym setup with limited space? Like if you were trying to conserve as much space as possible, what would you have? I'm thinking a power rack with everything built into it. Then just adding a bench.

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>Doing couch to 5k, go for a run this morning midway through week 4
>Trying to run since I've been stressed for as long as I can remember, and I hope more exercise will calm me down by releasing pent up energy
>Feel fine starting off, eager to run today
>Instead through the run just get furious thinking about people i used to know, and can't put them out of my mind the entire run
>Finish run, come home, and half an hour later I'm no longer angry and feel better
How the hell do I keep myself from getting pissed while exercising? It happens to a lesser extent while lifting as well, and makes it hard to focus

i'm lifting less than 1pl8 on the bench and i can't increase the weight or get 5 reps across

what do?

>>40800527
We could tell you more if you told us your routine.

Since you're probably just starting check your form and make sure the bar doesn't wobble going up or down. You may also need to eat more, especially lean protein, if you still can't increase weight at least once a week. Really, you should try lower your weight on the bar even just a few pounds so you can get 5 reps with good form, which is most important when you're lifting with lower weights

What's the difference between the regular squat and front squat?

If I replace the regular with front would it affect my physique dramatically ?

I'm beginning to think whey powder is a meme - I don't feel like gains come any easier off of it as opposed to on it. I've eaten two scoops religiously every day for the past year and a half but have little to show for it.

Anyone have any completely unsubstantiated opinions on this? Anyone gone from the shake life to the shakeless life and noticed a big discrepancy one way or the other? Anyone tried this out specifically on a cut or a touch below TDEE?

Any advice is appreciated.

>>40800586
They're two different movements, the front squat involves you holding the bar in front of you, across your collarbone.

The front squat is harder and more quad-dominant than hamstring-dominant. It wouldn't dramatically affect your physique but it could make it more difficult to grow overall as well as add to your deadlift.

I do both, because I like both. Doing front squats has really improved my back squat form and if you're having trouble reaching depth in the pocket, I'd recommend throwing a set or two in every once in a while to see whether anything comes of it.

>>40800527
1. work on form
2. eat more
3. prioritise the bench over your other lifts
4. everything else

best routine for cutting?

What does swimming do to your body if you're a girl? I want pictures to look at and go, hell yeah, that's what I'll look like eventually, but I'm having no luck. Everything looks very fake, very staged, and very photoshopped.

>>40800957
Whatever you were doing before you started your cut. Stay away from cardio for the most part. As you progress and you want to get rid of stubborn fat, HIIT can be valuable.

Every time I do squats my knees start to fuck up, a sort of "something's about to snap" dull pain on the outsides of them, where there's that indentation if you extend your leg. (inb4 form, my form is p much perfect)
Obviously when this starts (usually just when I get to my working set) I stop and use the leg press, but when I go heavy on that I encounter the same problem, so I'm currently stuck doing bitch weight (3plate/side) on the leg press for a stupidly high amount of reps.
It ends up tiring out my quads and I get a pump, but I'm sure it's not as efficient as hard ~5 rep sets.
Are there any good quad/leg exercises that put little stress on the knees? I went through the list on bb.com and they all looked like memes for thots to do.

>>40800997
I was doing SL and I think there are better routines

>>40801022
> my form is p much perfect
[citation needed]

>>40801032
If you do the same routine you did before your cut, you'll be prioritising the same muscle groups and movements that you were trying to build muscle on. This helps you prevent losing muscle and strength from the places you worked hard to put it on to begin with.

If you don't feel like SL is for you, by all means switch to a different programme - but for best results, do it after starting another bulk. Realistically though, as long as you're continuing to lift, the routine itself doesn't matter that much. Your goal on a cut should just be to mitigate muscle loss, so staying the course is going to give you the best results, but any programme will help you retain gains

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>>40792382
What is a good macro ratio for bulking?
I did only cut so I don't know how much protein and carbs I should get.
I'm 80 kg and 180cm.

>>40800966
You know female Olympic swimmers? Like that, except you won't be nearly as good as them. Swimming is mostly a cardio thing, and won't make you big. The majority of photos you'll find are staged as in the situation is staged, but good athletes are all pretty lean

Also, what is Google, for 2000, Alex?

>>40800346
Get a rack boi. Everything you can ever need will attach
>>40800997
>>40800957
Cardio is always important. Make it up by eating so you don't cut to heavy on cardio days

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How do I fix my arms?

>>40801127
Kg in body weight = g in protein you should be eating minimally

In your case atleast 80g protein a day

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Anybody know a good beginner routine that's divided into three sections like arms, back and leg days? I've read the sticky and they all seem too complicated for my liking. Is a simple routine like that too much to ask for optimal muscle gain? I'm a 65kg/180cm narrow shouldered skeleton in case that makes some difference.

What are some good accessoire lifts to help me get stronger at OHP? Im sick of doing lateral raises and they do shit.
Im struggling at 52.5Kg and doing GreySkull Lp. Im also bulking. Is it good to switch from ohp to dumbbel shoulder press fpr a month or two would I get stronger?

What smartphone lifting app do you recommend for tracking progress?

>>40803362
If you have an Android phone, I recommend FitNotes. Super simple but very clean and gives good estimates of how much you can lift for certain maxes.

Why are there three of these threads in the catalog?

How do you breathe when you run? I'm new to running on my own, so I haven't paid much attention to breathing, but today I noticed I feel like I can go farther with less energy if I take short, fast breaths. Is this right? I don't want to fuck my body up, but I find it very difficult to take larger breaths, and when I do, I feel like my heart beat rises and I get more exhausted more quickly.

One downside to this quick breathing is I feel my legs start to tense up, like lactic acid is building or something.

What's the most optimal way to breathe while running?

Doing SS and I got to a weight that I completed but it was kind of hard to do. Do I add Five more pounds or do I keep it same weight and make sure I did them right? Also the exercises are bench and squats

Been doing SS for 5 months and my calves are still pretty small. Do I add in calf raises after squats every workout?

>>40803362
Workit

>>40795628
cross fit sucks thats why. They half-ass every exercise for time. They arent good for your shoulders but it also can shred your hands. Crossfitters will get scabs on the palms and ripped skin from it.

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>>40800471
exercise is an outlet for frustration and anger. Its fine. Use it to motivate you.
>>40800880
whey powder is just protein in liquid. Its equivalent to eating a bowl of greek yogurt. The liquid form allows for easy absorbtion and can give you an energy burst but I think you are expecting magic from them.
>>40800903
front squat has helped my back squat as well. Im also enjoying them more personally.
>>40801508
hammer curls, will hit the long head of the bicep. Will make the peak less pronounced. Also make shoulders larger to keep ratio balanced.
>>40802495
Some guy at my gym who OHP 200lbs takes dumbbells and has the palms face each other and then ohps them like he would barbell. Idk if it works but his OHP is nice so take it as you want.
>>40803587
to work calves you need to exhaust them. Since your calves carry your body all day its hard to exhaust them. You need to be like a fattie, who often have great calves. Get a weighted vest and go on the ellipetical for high slope and high resistance, and then do stairclimber and you can get it.

Hey cutting but have a quick question. I've been drinking these diet 0 cal green teas a lot from HEB like this for example: https://www.heb.com/product-detail/h-e-b-diet-green-tea-with-ginseng/1540554

I know that fit says diet sodas are bad because they make you more hungry/teeth/whatever and I just wanted to check if these diet teas are okay?

ingredients for example: Premium Brewed Green Tea Using Filtered Water, Honey, Natural Flavors, Citric Acid, Ascorbic Acid, Sucralose, Acesulfame Potassium, Ginseng Extract.

Doesn't sound bad but I'm a retard with this stuff

>>40803587
50 reps of one legged calf raises (almost) every day.

Why are all sterons taken Intramuscular way and not Intravenously?

>>40803929
>diet sodas are bad because they make you more hungry

Never heard that. Tea itself is very low in calories. That tea is probably not zero calories, especially if it has honey in it. By law, you're allowed to list anything under 5 calories as 0 calories. Just drink it, if you have issues or feel like it's not giving you any benefit, then stop.

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first time seriously cutting, 5'9 170 lbs, 2050 kcalories a day. Get plenty of protein, kind of getting light headaches. Is this normal? Drinking enough water.

>>40803494
You should pay constant attention to your breathing. Yes, you should take short fast breaths as you do get more oxygen that way. If you're not getting exhausted that means your breathing should be just fine

>>40804037
also running 3-5 days/week

>>40792382
>I'm not worried but the question is should I be?
yes you fucking mongoloid, why do you fall so much

stop

Am I autistic for doing my deadlifts in the squat rack?

>>40804167
>Am I autistic for doing my deadlifts in the squat rack?
no its just odd, as there is no real protection required to safely do a deadlift
>can't lift it
then drop it lmao

>>40804051
Thanks familia. I'll try to keep to the shorter breaths to see where that gets me. It makes running feel a lot easier.

Doing mad cow currently on week 10, failed my first squat set ever, was going for new PR 1x5

Also failed my bench PR a few times now

Should I deload bench and repeat squat PR 1x3 or should I just deload both?

>>40792382
is this an okay 3 day split? ive been lifting for ~8 months and want to move to a split.

Workout #1 (Chest/Back):
Flat bench
Incline bench
Flyes
Incline row
Shrugs
Chinups

Workout #2 (Core/Legs):
Deadlift
Squats
Sissy squats
Weighted crunches
Planks

Workout #3 (Shoulders/Arms):
Standing OHP
Lateral raise
Skull crusher
One arm tricep ext
Hammer curl
Concentration curl

>>40804198
I curl in the squat rack? Sometimes I even do sit ups in it

>>40803929
Coffee helps cut appeitite if thats a drink you enjoy as well. You can also make your own teas pretty easily and can do lime and club soda.
>>40804320
I believe deload is when you fail twice.

When do you start noticing visible muscle growth, /qtddtot/? I'm a gym newbie and I've been going every day four about 4 weeks now. I can already lift heavier weights than when I started, but my arms/chest/etc haven't gotten any larger. How long does it take for marked growth to appear?

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>>40792382
5'7" (pls no bully) 160lbs about 20% body fat and want to get thicc. How many calories a day should I eat? Just started toward this goal though I'm not new to /fit/ or nutrition but this will be my very first true bulk. Currently eating 2000 cals but my diet tracker says i should be eating around 2500 if I want to gain .5lb a week.

>>40804751
Im fat so I noticed at 12 months and then a big burst at 18 months. If skinnier, expect 6 months to see definitive gains.
>>40804760
Just eat 500 cal over TDEE. But at 20% bf you can easily slip into fat mode. Try cutting to 10-15% first.

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>>40804768
I want to look like far right and webm related. So I should be okay at this starting point, r-right? Thanks for input.

>>40804834
jesus tapdancing christ that man is an actual gorilla

is there any way to make my calves smaller? right now theyre larger than my lower quads

My left shoulder is has been giving me some pain when i breathe deep, and i can feel a little bit of it when breathing normally. Its sharp, and most likely related to me doing incline dumbell press yesterday.

How can i narrow down the issue and possible massage/stretch it out?

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how to stop butt winking?

I just started SS yesterday. I am an unathletic 6'3 130 lb skelly, so I know I'm starting out weak and I decided to err on the side of conservatism as far as weight. The weight I did yesterday (using the gradual increase process described in the book) was:
Squats 60 lbs
Press 45
Deadlift 85
Does that sound about right, or could I go a little higher?

>>40797990
>I don't have those at my gym
just buy one , foam rollers are cheap.

and you'll need one at home always as you progress and your muscles get more taxed.

>>40805417
Gotta keep stretching

>>40805562
stretching what exactly? Like hamstrings?

I want to include cardio in my routine so I have a few questions.
Should I do it before or after lifting?
What heart rate should I go for?
How long is good enough?

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Is PHAT for intermediate/advanced lifters or will those at novice level strength benefit from it as well? It looks fun and challenging, but I don't want to shoot myself in the foot by doing it too early

>>40805809
General rules of thumb
>cardio before lifting kills strength
>cardio after lifting kills gainz
>cardio on off days has no effect provided you're recovering

As to what to do, you'll have to manage that out yourself. Some like long steady runs. Others like sprints.

>>40805918
Gotta burn out your noob gains first. Otherwise you'll just be spinning your wheels.

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Totally beginner here

I went for a run 2 days ago and naturally my legs hurt now.

Is there a specific time of how much should I rest or should I run again only when I don't have pain anymore? Or a third option, should I stop being a faggot and run anyways.

I don't want to lose any rhythm that I could have gained, but I also don't want to fuck myself up.

I don't wanna get fit or anything, I just wanna be in good condition to play footy with the lads.

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>>40805809

I just started adding cardio to my sessions, still figuring out what the ideal balance is.

As >>40806591 said, there's a lot of naysaying about doing cardio and lifting all in the same session.

I've found, for me personally, a good stretch session followed by 10 minutes of cycling before lifts helps to pump the blood and warm everything up.

I do a moderate pace on level 7 resistance (about 90-100 rpm) up until minute 5, at which point I burn as fast as possible (130+ rpm) for 60 seconds, then back to moderate for the last 4 minutes+cooldown.

I tried 15 minutes and it just seemed a bit too much to really keep my strength where I want during compounds. 10 minutes cycling with one 60 second burn is my sweet spot cardio warm up currently.

Box jumps are also incredible cardio if your gym has the equipment for them. Burpee box jumps will make you feel like a filthy pleb when they wreck your shit. You've been warned.

im doing the starting strength program on the sticky.

Can i switch bench and squat?
So im doing bench every day and only squating on my A exsercise ?

>>40806747
>I tried 15 minutes and it just seemed a bit too much to really keep my strength where I want during compounds.

Yeah. Cardio before lifting kills strength. 10min is just a warm up. BTW a proper warmup should be a light glistening of sweat.

>>40806757
You can. That's the basis of GSLP.

>>40806743
Try Couch-to-5k. As for the DOMS, the best help is movement. Not exercise, just movement. You need to help pump the lymphatic fluid out.

Cardio twice a week, lifting three times? Or cardio three times a week, lifting two?

>>40806893
What are your goals?

Why do sips threads keep getting deleted?

>>40806927
Because fuck you.

>>40806934
>nonsipper detected

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>>40806903
I want to have a body similar to pic related, but with more emphasis on the arms.

>>40807012
HIIT + arms.

If I'm a skinny fag (130lbs 5'11") and I just want to be a fuck boy with nice abs, is GOMAD + ab exercises still the way to go? or will that add too much fat onto my body making them invisible? If so, what would the ideal diet in my case be like?

>>40806927
I don't know. I don't do sips but I find some of the pictures funny. I don't get all the hate myself.
>>40805509
If you feel your muscles fatigued and that you're working them, it is right. There is no actual "right" especially for a novice. Even if you start with barely any weights it will go up exponencially anyway. Don't sweat it too much bruh.
>>40805345
Give it some rest and if the pain doesn't go away go see a doctor.
>>40805040
>not wanting huge joozy calves.
What are you, gay?
You should be asking how do you make lower quads bigger.
>>40801884
What do you mean? There is nothing easier than Starting Strenght routine.
>>40800060
If your routine is not arms then I don't see why not.

I want to change my gym routine from a brosplit to 5/3/1 but I'm cutting since 2 months already and I'm not done.
Should I still change it or does it not make sense to go for it while cutting?

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Is this a good starting base for gains? As in, this is with no lifting outside of my daily manual labor job whatsoever. I want to get big quick, bros. It's my destiny.

Can someone give me advice on buying a gun for suicide shotgun or 45

>>40807531
You look like you have a lot of potential. You can do anything you put valiant effort into.

>>40807533
Dont do it

>>40807549
My life is over I'm not even depressed I just can't live without pain hurt my back and my legs are misaligned it's pointless. But thank you

>>40807545
Gotta hit that juice.

>>40807561
What do you do Manuel labor wise

>>40807533
Anon, no. :(

Im currently on a cut, stayed on 87kg for a week then suddenly dropped to 85kg. (i tested the scale with other objects it works well)

I know it's mostly waterweight and shit, but for calculation purposes, can i now say that my weight is 85, or is it some kind of delusion?

like, cna you always say your minimum weight to be your real weight, or is the "real" weight usually taking into account some other shit im not thinking of like having some water weight on you?

>>40807595
Sorry for throwing a pity party.

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>>40807575
Move boxes of meat around a warehouse all day. Also some other shit, like cases of 4 half gallon juices, so 2 gallons in boxes, 40-60 each order. Not moving them that far but it's consistent and a few of those orders every day on top of all the other shit.

It's a lot of weight in total but not too much on one instance of a placement, which is why I want to lift.

Already got tons of cardio every day, this is what my phone records every day and it doesn't even register every step so it's much more than this.

>>40792382
>>>40807575
>Move boxes of meat around a warehouse all day. Also some other shit, like cases of 4 half gallon juices, so 2 gallons in boxes, 40-60 each order. Not moving them that far but it's consistent and a few of those orders every day on top of all the other shit.
>
>It's a lot of weight in total but not too much on one instance of a placement, which is why I want to lift.
>
>Already got tons of cardio every day, this is what my phone records every day and it doesn't even register every step so it's much more than this.
Wow it looks very enjoyable. I wish I could do that. Do you like it.

>>40807647
>do you like it

Soul sucking, 9-10 and sometimes 12 hour work days a lot of the days. But I do enjoy being in shape. (obviously not /fit/ tier size but I know I'm active and in shape and that's always a plus)

>>40807678
I used to weigh 160 I'm down back to 128 it's okay I try to do bodyweight but I can't walk anymore. It's good you try to be in shape. You seem like youd sudded in lifting.

>>40807686
>sudded in lifting
huh

I only have time for gym on weekends and maybe friday. Can gains be had like this? Every workout says nonconsecutive days.

>>40807698
Successful

What does cbt stand for?

>>40807815
Current Body Thread. It's a thread made to post your current physique to hear criticism of it.
>>40807719
If you go to gym 3 times a day you can still make gains. They won't come as fast but can be done.

Do you guys squat low bar or high bar? I've been squatting low bar while doing SS and i've made great progress after the past month and a half im currently squatting a little over my bodyweight now (i weigh 235 pounds i squat 240).

That being said I'm having trouble with wrist discomfort while squatting low bar, i've watched tons of videos on grip position on the bar and keeping your wrists straight and all that but I just can't get comfortable. Should I switch to high bar or just stick with low bar? What do you guys do.

>>40807953
You can try high bar. You won't squat as much but that's all I've ever done because I hate the discomfort of low bar and I find the positioning awkward because of my body.

>>40807953

High. Low bar ATG feels weird.

How do I use my chest when bench pressing?
I always feel it more in my front delts than chest

Guys how do i tell my coach at my uni i have bad grades. I have mandatory conversations here

>>40808107
Try to think about your chest and really contracting it. Also maybe flare out your arms more

>>40808107
Quite a few things might be wrong. Most likely your grip is too wide, try to narrow it a bit down and be sure the bar lands on the bottom of your chest, not the upper half.
>>40808121
"I have bad grades" - You're welcome anon.

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Generally, does bodyweight stuff become easier or harder after a cut?

>>40803424
Looks really good. Thanks. No ads too.

>>40808180
easier

i can't sleep at night, i just lay in my bed for 3 or 4 hours without falling asleep, someone help. also, will less sleep, like 4-6 hours decrease my gains by much?

my deadlift stalled at 345 three,weeks in a row. i figured last week was a nutrition thing so i tried again this week and hit the same reps. basically ive gone 345x4, 345x 3, 345 x 3. should i reset to 315 or 305? its been about 6 months since my last reset

>>40808261
Yeah. Try deloading and going with higher reps Also work on your form.

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Will Clenbutrol from Crazy Bulk help my cut at all, or is it just a fucking meme?

Every review i see seem to be written by crazybulk themselves

>>40804400
anyone?

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>do squats
>quads arent sore
>this part is
help?

>>40809047
Your knees are buckling inwards. Making this shape
> <
Keep them straight, if you can't do that, lower weight

>>40809047
it could also be from a very wide stance

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My weak wrists are causing me to stall on my OHP, is there anyway I can strengthen them up apart from doing more OHP?

>>40809191
wrist curls

I am following a 3 days routine wth compounds, but my timeframe is narrow and I can't stay and do accessories as well. I would like to get big arms. Can I get them training at home every other day with dumbbells and resistance bands? If yes, how many sets would I need?

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Is it possible to go from repping .75/1.10/2/3 to 1/2/3/4 in 6 months while o ly doing a 500 cal surplus?

>>40797887
dolt
that was sarcasm
it means: ask your doctor

>>40797960
>but you still probably put on a decent amount muscle.

Ok, I know this will be just a wild ass guess, but about how much muscle? Like a pound a month or less than that? what do you think?

>used to be 107
>scale says a solid 110 now
>have been doing calisthenics for a month
>balanced and calroie controlled diet
>I move a lot for work and am always walking everywhere
Where is this weight coming from? I couldn't even shit it off like I usually do.

Do chin ups help with pull ups at all? I'm shit at pull ups but I can do like 8 chin ups with decent form

>>40809262
what weight/bodyfat?
but generally yeah, you might have trouble on the bench but others should be easy

>>40809262
yes, write up a plan for your incremental overloading though

>>40809442
Thank you. Currently trying to lose weight, goal is 12% bf (hoping this is around 150 lbs) by june/july and I hope to get those numbers by around January next year. I'm at 168 lbs and probably around 20% right now.

>>40809447
Thank you. Would following 2Suns 5/3/1 work out fine as a plan?

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>>40809358
Do you weigh everything on an electronic scale?

>>40809481
You will not lose weight/fat on a 500 cal surplus diet.
You need deficit to lose weight. How tall are you? Your weight seems ok.
Switch to maintenace calories low carbs/high protein diet so you just transform fat into muscle while staying at the same weight. It should work until you get to 15% bodyfat. It will slow down strength gains a bit but you don't want to be 25%+ fat strongman, right?

>>40792382
I've been cutting for some time and I've hit a point where I have no libido, I feel down/malancholic all the fucking time but still have like 2 months left of cutting

what the fuck do I do guys, am I permanently fucking my T-levels?

>>40809528
Ah sorry, I'm 5'8 and right now I'm on a 500 - 700 deficit, sometimes it's bigger, I had planned on switching to a 500 surplus once I hit my weight loss goal. I did consider switching to maintenance but I'm getting a bit impatient with being so chubby, I just want to see fat roll off of me. I would love to do low carb but doing that causes my gout to act up and I essentially turn into a cripple, being unable to squat or anything involving standing or putting pressure against my foot.

>>40792382
ate +400kcal yesterday, today ate -400kcal, tired as fuck hopefully didn't messed up my cut

>>40809543
if you have no libido at all, check if you're in a extremely large deficit (and fix that) or eat on a maintenance for 2 weeks then resume your cut

>>40809483
Yes. And I drink strictly water.
Maybe it is water retention. My body does not look any fatter than when I was 107, it looks the exact same but the scale doesn't say the same number.
This is the first time I've been working out in about 5 years and my body has also been in pain.

I'm not trying to lose weight, just wondering why the number got so high in 36 hours.

>>40799539
BCAAs are legit tho

>>40809558
Don't do such a big cut, long term it's better to do slower recomposition than big cut and then big bulk.
You won't be gaining any muscle on the cut so the training will mostly be wasted. And then if you do a +500 cal bulk the most you can hope is 50/50 muscle/fat mass gain. If you have to cut do small 100-200 cal deficit. Longer term it will be better. -700 deficit is not sustainable for long anyway, taper it off slowly.

I'm currently doing the Stripped 5x5 program from the sticky and I have a couple of questions. I'm doing it every other day (my job and lifestyle let me sleep for 12hrs straight after a workout and eat good stuff on the company money, so no probs with recovery).

First, I've noticed my back squat form deteriorating when I go ATG. I can bounce up 2pl8 from parallel just fine, but it seems like my shitty ankle mobility tilts me forward if I go deep, and there goes my neutral spine and whatever else and I push with shaky knees in forward balance. What do? Some anons up the thread praised front squads for form improvement in b.squat. Should I alternate front and back squats like I do db\bb presses and rows between cycles?

Second q. is kinda related, it's ankles and calves. I'm getting back into competitive dancing and at the last training session I've felt like my calves can't hold me up for very long. Footwork involves a lot of tiptoeing and moving weight around between feet, so I need to strengthen my calves and ankles.
I tried doing bodyweight calf raises xF with extended ROM (toes on the platform, heels dipping below) and got bored but not quite failed at 100. Can someone recommend some other mode for calf raises or some other exercise to give them more work capacity?

>>40809690
stick with back squad but don't go ATG. Just reach parallel. Do stretching excercises to increase your ankle and hip mobility so you can properly go ATG.

Switch to one legged bodyweight raises.

Is there any guidline on carbs intake? I'm worried about to many carbs/day but i need to up my total calories/day. Currently at 250g of carbs (120kg bodyweight ;_;)

>>40809818
do 50% of your calories carbs

carbs are evil is a meme, just dont get them from donuts and garbage food

>>40792382
Is eating 10 eggs a day bad for a 18 yo skinny dude who is bulking and who is also trying to recover from all the masturbation he did as a teenager?

>>40809863
>just dont get them from donuts and garbage food
Still wouldn't make a difference for body comp

>>40809863
thanks! 50% seems managable

Is ~450 kcal burned a realistic estimate of a 35 min jog at around 7km/h?

I weigh 82kg

>>40810001
What is that 4mph? Definitely not, that's way to high

>>40809884
why 10 eggs? and you still are a teenager

>>40810017
yeah, just looked at a few random sites and they all said around 450, i thought it seemed too high aswell, what's the real number?

>>40810001
>7km/h
>jog
I walk at that pace normally.
Also that's way too much calories.

>>40810044
like 300

>>40810046
it's not like i'm bragging about it, just quit smoking

can you give me an estimate with the calories?

>>40810066
300 would be absolute top end, prob 200-300

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>>40810084
Anyone wanna guesstimate my bf percentage? I'm thinking about 27-30ish

Stats
>23 y/o
>5'7
>177lbs
>am male

pain in tightness in my hip rotators when I use my abductors to externally rotate, it's because I wasn't flexible enough for ATG squats at first which is why I'm taking a break now, what do I do to break the tightness?

>>40810084
>>40810071
Never tell anyone on /fit your run times. Apparently everyone on this site runs sub 15 5ks and runs competitively. Its the craziest thing.

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>>40810110
pain and tightness* fuck kek, here's a pic to make up for double post

>>40810100
it's not that bad
23-25%

>>40810110
foam roller

>>40810100
>5'7"

>>40810100
I'm not that good at bf percentage higher up, but fellow 5'7" here.
Just set your cals at 2k, lift, do some light cardio, and i'd say you'd be really shredded around 150, sub 7%. Don't worry about how many cals you burn in a particular workout. Just reevaluate after a month and adjust cals as needed.

>>40810124

Sounds fair, I knew it was somewhere up there in the 20s. Goal weight is 155ish, hopefully be in the low teens by then.

>>40810155
Can't do anything bout it m8

>>40810201
Caloric intake is currently set at 1780, am trying to get down to 155ish range. I actually do quite a bit of cardio, I ran a slow ass 5k this morning, but hey it's better than nothing.

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>>40810219

>>40810230
Do what you want to do, but I would suggest you take it slower from 12% down. Save as much muscle as you can

>>40810275
Definitely don't wanna cut to hard and binge, I used to do that shit so much before I had quit lifting for a couple of years

>do somehow still have a bit of muscle leftover though

>>40809807
>stretching exercises
Like what? Static stretching?

>one-legged calfs
Seems reasonable. Any other thing I can do for better calves? I need them super strong and mobile.

Are dumbbell OHP just as good as barbell OHP?

>>40810029
because it's the easiest thing for me to eat and it is said that it raises testesterone so why not, not to mention its really nutritious

yea i know im still a teenager but i think i beat my meat so hard that ive become actually low t, ive stopped masturbation completely since months ago and im currently recovering

>>40810574
no

>>40807531
Isn't this already fit from a normie's perspective?

When I'm doing reps to failure on a max set deadlift its my grip thats failing first. Feel like my legs/back/arms can take more but my grip is holding me back.

What do.

Deadlight at two plates right now

>>40810655
tried chalk yet?

I was doing wall squats earlier today and on the way up my right knee felt like it got shocked by lightning, what happened?

>>40810684
nope, bar has a decent gnurl on it so I haven't gone to chalk yet.

It's not like slipping, its like the weight is forcing my grip open so I drop the bar. Do I need to do like grip strengthening exercises or something?

>>40810744
how much is on the bar

>>40810744
what kind of grip are you using?
switch to mixed grip

>>40810761
two plates (e.g. 45x2 on each side)

>>40810791
double pronated? (backs of hands facing out)

I've seen some people using the mixed grip but have read it can lead to asymmetric development

>>40810802
mixed grip is the strongest
switch it up every set to avoid problem with assymetry
just try different grips and if you don't like mixed just train specifically for grip strength

>>40810832
I'll give it a shot on my next deadlift and see how it works out

>>40810802
do normal grip and use chalk, liquid chalk works the same with less mess

source: I do it myself and I've developed grip strength to the point im lifting the same weight without chalk now