QTDDTOT - hot chicks bullshit lifts edition

>>40840161
because it's legal and they can lift more weight

>>40840161
Here you go fucboi
https://www.youtube.com/watch?v=enRx1X7dQRI

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how do you brehs manage your personal belongings in the gym? e.g. water bottle, towel, phone, fractional plates

do you take a small bag around?

How the FUCK do I fix my butt wink when I squat? I've tried box squats for weeks but I always end up doing it when I have nothing under me

>>40840733
butt wink isn't necessarily a bad thing.

https://www.youtube.com/watch?v=Db6tIH35-R8

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>>40840645
I have a duffle bag that I just carry around with me

>>40840733
stop worrying about it.

Are there any bicep exercises that benefit from having good shoulders?

Basically swam all throughout high school, so have ok-ish shoulders but absolute dogshit biceps.

Do I just stick with curls?

Is intermittent fasting legit or am I about to be memed? Going to test it out for 3 months starting today and see how I go.

6'2"
220
Maybe around 23% bodyfat
I've tried to "cut" since january but I've made no real progress. I'm seriously doing it now since last week. I started taking 400 mg of caffeing with 500 mg of green tea and 20 mg of yohimbine. Do they actually work? My cut is at 2300 cal but due to cost and school reasons I only get around 150g of protons a day. Am I going to lose a signifigant amout of muscle if I'm aiming to go down to 205 lbs?
Lifting stats:
OHP: 95 x 3 reps
Bench: 215 x 1 reps
Squat: 275 x 3 reps
Deadlift: 405 x 1 rep
I also feel like my lifts are all over the place.

>>40840645

Just use a bookbag. I've had mine for years.

I keep my clothes, water bottle, protein shaker, headphones band, wraps, straps, chalk, fat grips and a lock in it. Take what you need out, chuck the rest in a locker.

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>>40840874

> Am I going to lose a signifigant amout of muscle if I'm aiming to go down to 205 lbs?
> those stats

Chances are good that you barely have muscle.

Lower your calories and/or add cardio before going for the stims. Keep those for when you actuallyneed them.

PS: That's a lot of fucking caffeine.

>>40840161
You should always have an arch in your back when you bench so you can raise your scapula and better protect your shoulders

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>1,800 calorie diet
>Cheat day every Sunday
>Consume 3-4,000 calories on cheat day

How many of these over-TDEE cheat calories does my body store as fat? I'm assuming nearly every last one as a natural survival technique?

>>40840759
Yes it is you idiot. Buttwink is your hamstrings pulling your glutes down to get into position. This takes tension out of the hamstrings and glutes and puts pressure on the lower back. Basically if you have buttwink it's because your hamstrings are way too tight and you need to stretch them and do more mobility work.

>>40841282
no shit. watch that video

Newbie gains. If I train hard as I can and eat best as I can, they will stop one day. Question is, if I don't train/eat to the maximum, will they stop at the same time as former? Or does everybody has his "newbie gainz" limit which he will meet not depending on time spent lifting, but rather than lifting and eating well?

can i use a machine caliper to measure my skin fold instead of having to buy an exclusive plastic shitter?

>>40840784
Technically no biceps exercises should involve shoulder engagement so no

>>40841555
idk, but for maximal accuracy it should be done by a doctor

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Can someone give me that picture of 'hardgainer' with what he think he eats and what he actually eats?

>>40840645
Do your pants have pockets?

>>40840874

>95 OHP
>215 Bench

Confirmed i got some shitty bench form ;_;

>tfw 135 lbs OHP
>tfw 176 lbs bench...

I think I have a cold. I'm only on my warmup, up to 80% of my intended work set, and I'm fucking dying.
Permission to have a pussy 80% workout, sir?

Hey, I'm currently doing 1200kcal a day because I'm retarded and want to be skinny for summer, just wondering if it would be better to up my calorie intake since I am overweight and have worked out less than a month (lose fat/gain muscle at the same time a possibility?).

My current plan is to lose weight (currently 88.6kg from 106kg at New Years) until I'm in the 75-85kg range (1200kcal daily) and then eat a 500kcal surplus while continuing going to the gym 3 times a week (phrak gslp which I will be doing either way, upgrading to 5d/wk split when I plateu). At 1200kcal I will end up around the 75kg range when summer starts so the choice is either lose most weight now (current plan) and be a dyel skelly when summer starts or up my calorie intake to a -500 deficit and make slow fat loss progress (safe tho) but maybe gain some muscle (gonna end up around 85kg around summer time if I do this, not taking into account muscle gain).

So, 75kg dyel skelly or ~85kg "chubby" slightly more muscular, any thoughts?

>>40842261
can't compromise my form breh

>>40842386
187cm btw

>>40840285
>Chad Wesley Smith so thirsty for her he actually made this drivel.

Anyway who cares if girls arch, its boring seeing a 1rm of 180lbs even with it.

>>40842362

Scratch that, no permission needed, I just fucking can't.
God damn it. It's the weekend too, this is supposed to be my time to kill it when I'm free of sleep deprivation.

What can I seriously do at 5'6"? Is there any point?

I have steady weight gains for some month now.
However I have the feeling that the only bodypart that gains is my belly.
Shit genetics or is there something in my diet I can optimize?

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>>40842416
You can either stay at home crying about it or just rock your height (which you had no say in).

Choice is pretty obvious cunt.

>>40842408
Don't watch it then

Can a bulged disc be healee through swimming its been hurting since November and pt isn't helping

>>40842413

Got fucking damnit, scratch even 80%, tried lifting the bar again and noped the fuck out before I'd even stepped it out of the rack and then had to sit down, I can't do shit. Fuck this shit. I haven't been sick since I started lifting, this sucks so much ass. What a shitty fucking way to round off the weekend.

>>40842429
>rock your height
Did you read my post correctly? I'm starting to see little point because the more muscle mass I am building doesn't look attractive, it looks silly.

>>40842416
Seriously, get off /fit/. No one gives as much of a shit about height as these autists.

A girl will date you if you're taller, or if you're equal. It'll be harder, but it's far from impossible.

>>40841231
Too bad none of those will make your brain work better. Cheat days are retarded in and of themselves, but eating 4000kcal when you're cutting at 1800 is double digit IQ tier

>>40842467
>the more muscle mass I am building doesn't look attractive, it looks silly.

If you're gonna make those claims, post a photo or at the very least your stats.

>>40841467
What kind of scenario is that? Anyway yes

>>40842467
You only look stupid if you roid at 5'6 and even then most roiders won't even hit a 1200 total which looks fine at that height.

>>40842490
What does this even have to do with anything? I will either look unimpressive with normie gains and anything after looks excessive and unproportional.

>>40842518
So from what I gather you think you've reached your peak attractiveness possible for your height?

I can give you a hundred reasons why you will never be done improving, but you're just gonna shut it down, you need to legitimately work on your mental health just the same way you work you body, your mindset is shit.

>>40842424
Stats?

>>40842570
From 190lbs (86kg) in December to 202lbs (92kg) today. Height 6'5". Still skinny ass

>>40842563
>you think you've reached peak attractiveness for 5'6"
That's correct, albeit not much to be proud of. I'm being difficult to work with so I'm not going to bother anyone any further on this topic

Hit some PRs this past week.

BP-30lbs
SP-15lbs
Curl-15lbs
Squat-0lbs
DL-0lbs

If I keep going at this rate, I might be lifting what normal untrained people lift by the end of the year.

>>40842386
75kg @187cm is spoopy skeleton land. If you weigh 88 now you're probably not fat by normies standard so (bf%?). Cut less so maybe you won't look like shit when you're done, honestly I would just recomp and trade a bit more of fat with more lean mass

>>40840733
STRETCH FAGGOT

I have a set of dumbbells. Is there any reason to do a couple of sets of biceps/triceps every day before bed in addition to gym sessions? I want big arms.

>>40840874
>Thoes stats
>That weight
>That body fat
Try again

>>40840874
Caffeine and green tea won't do much, yohimbine will do basically nothing at your bf%. Eat less and stop looking for shortcuts you fucking failure, you already wasted 3 months

>>40842416
Calisthenics since your FRAME and HEIGHT will allow you to be bretty good at it (theoretically) and people are always impressed by muscle ups and the sort. Also leave /fit/ or the inferiority complex will haunt you forever

What are some good cheap sources of protein?

I eat lentils, but that's like 10g protein per 100g. Fish is alright, but I get a bit sick of it. Between eating lentils, fish, and protein powder, I only end up getting about 60-70g a day, which is about what's recommended by the NIH, but not even half of what I should be taking according to lifters.

Not sure if I want to down like 10 shakes a day.

>>40842588
Lifts and routine? 2 kg a month isn't too much IF you're a beginner and train hard enough, but if you think you'ee gaining too much fat too quickly eat at a smaller surplus or recomp

>>40842605
How can we know if we don't even know what you do at the gym?

>>40842646
First off, 0.7g proteins/lb is more than enough; secondly stop being a bitch. If you only eat 60-70g of proteins a day it means you're eating fuckall in general and if you don't eat you don't grow. Try nuts and chicken I guess

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>>40842595
>That's correct
Wrong.

Seriously keep the mental health thing in mind though, sounds like your next personal improvement adventure, you're gonna make it.

>>40842599
>normies standard
Yeah I wouldn't consider myself fat but definitely on the larger side (large thighs and flabby midsection, 25.2 BMI). Haven't gotten my bf% properly checked but according to this image I'm probably 25% to 20%.

>>40842660
Full body routine a couple of times a week. Nothing serious.

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how can i add more width to my triceps, /fit/?
>tfw work them more carefully than biceps and theyre still smaller

>>40842702
I just bench shoulder width so I don't even have to isolate them.

>>40842647
Doing SS with some adjustments due to Hip issues.
Front Squats: 1pl8
Bench: 110lbs (including bar)
OHP: 70lbs (including bar)
Rows: 88lbs (including bar)

Its not that I gain "too fast" its just the problem that I have the impression that only my quads and belly grow.
Calories ~2800 a day.

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/fit/ I am confused; is locking out good or bad? when do you do it and when do you dont?

>>40842744
onw hat excercise you idiot

>>40842702
>French press
>overhead tricep extension
Use heavy weight

>>40840161
So you dont fuck up your shoulders? Unless you lift your butt up

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>>40842755
any of them desu. i have this friend whos selling my circle the idea you shouldnt lock out anything. I was under the impression you should always lock out

>>40841921
BRRRRRRRAAAAAAP

Could I get a form check?
>https://www.youtube.com/watch?v=Vur8zwc1EaU
I feel like the path of the bar is wrong, like it comes forward on the way down then corrects itself on the way up. Not sure though.

>>40842702
Heavy lockouts or just partial bench Press.
So super heavy training and some pump stuff to get a better mind-muscle connection

>>40842744
Locking out is normal.

Good: full range of motion and a bit of rest, also you work your stabilisation muscles.

Bad: for pump work or with tendonitis (gymnasts and pull ups are a great example)

>>40842812
Not an expert, just my opinion:

Looks okay, but you're right your butt comes up first out of the hole.
Chest out and/or elvate your heels.

Also push your knees outwards and think about sitting between your legs but chest out/up.

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when I hit a certain (not that high) weight on my squats my hamstrings are killing me the next 2 or 3 days.
like really killing me.
my quads, for example are only a little sore.

is this a mobility issue ?
should I do some hamstring mobility?
is there a particular routine ?

>>40842878
I feel like you're actually doing good mornings and not squats.

>>40840161
not enough potential

Does masturbation lower test levels?

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I made it 7 days without fapping. I just fapped to random softcore pictures I have accumulated over the years.

This isn't a question its a confession. Father please forgive me.

>>40842937

nah , I'm breaking paralell.
also I was doing hack squats the last few months because I had a problem with my hip.

I started lifting 2 months ago and I've had diarrhea twice since then. Both times I didn't feel sick otherwise, so it's not food poisoning or some other illness. Last time before that was probably years ago.

Could it be the artificial sweetener in my protein shakes? I only have 1 scoop/day. Would eating more fiber help?

>>40842995

You have been forgiven.

How much weight is a pl8?
And is it counted as x kgs in each side of the bar or x kgs combined?

>>40842408
Pretty sure theyre together senpai>>40842413

Will a short hiit (10min max) after my strength training hurt precious gains?

>>40843131
1pl8 is about 45lbs ~20kg. And is counted as olympic bar + xpl8 on each side.

>>40843197
Thanks.
So to be completely sure I understand, (olympic) bar + 40kg = 1pl8?

After my workout some of my muscles just so feel tired and heavy, I had trouble sleeping last night because my delts felt tired and achy.

It's not DOMS, they just feel dead and heavy.

Despite me being in a calorie surplus and only training them with 3 sets or DB upright rows and 3 sets of lateral raises.

What can I try to reduce the feeling?

>>40843214
If it is 20kg each side = 40kg then yes.

>>40843214

Olympic bar with 1x 45lb (or 20kg) on each end.

Total weight: 60kg

>>40843248
stretch

>>40840161
>nah , I'm breaking paralell.
That's not what he meant. You may be leaning forward

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>>40840733
Stretch those hammies!
I started doing this stretch every time i squat or deadlift a few weeks ago and my form has already improved noticeably.

spine pain, around the level of the bottom of my shoulderblades after rack pulls, did i fuck up a disc?

>>40841282
>a two joint muscle is stretched when it is actively being shortened as much as possible at one end
>this will someone result in it "pulling" your "glutes" "down".

youre a fucking retard bro

>>40841231
If you lift or do cardio that day then your body should use some of those extra Calories as fuel, but you should probably assume any left over will be stored a fat.
Frankly you should probably not eat that much even on a cheat day.

Why do all the fingers (except thumb) on my non-dominant hand go numb when I'm doing high-bar squats?

>>40842596
>0lbs PR
did you somehow lift negative weight before

>>40842744
fuck your question, moar of the grill pls

>>40843378
So how long and how many sets?

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spine pain, around the level of the bottom of my shoulderblades after rack pulls, did i fuck up a disc?

What should I train to be able to crush a watermelon with my thighs?
What will my lifts be like by the time I can?

>>40843473
Widen your grip, you probably have a short grip that is putting too much pressure on your hands

>>40843551
squatz n oatz

>>40843339

cheers, will give it a go

Sup /fit/, been lifting for about 3 weeks and going to work my arms for the first time today.

I read online that triceps are far more important than biceps for size so would I get away with just doing Skullcrushers/bench press and ignoring curls and pullups etc?

Also, how many reps/sets should I do for the skullcrusher?

>>40843551
that gay pussy crusher hip machine 6x3-5, go hard and heavy but not to failure

also literally no influence on your other lifts except maybe slightly more stability out of the hole during squats

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>>40842812
you come off your heels a bit at the bottom and your slight lack of ankle dorsalflexion is pulling your pelvis down albeit not a lot at the bottom. Weightlifting shoes or getting more flexible ankles would help.

>>40841467
There is no such thing

Muscle gain has diminishing returns. There isnt a "newb gain" period that you can take advantage of.

>>40843587
You are correct, triceps make up 2/3 of arm mass.

Personally I don't like skull crushers as its rough on your elbows and you can't go as heavy as you would on something like say, cable tricep pull downs.

Also, don't ignore curls or biceps work. You will eventually end up regretting it if you develop a muscle imbalance

>>40843636
>Also, don't ignore curls or biceps work. You will eventually end up regretting it if you develop a muscle imbalance
Thanks for the advice, how many reps/sets for curls should I do? I want hypertrophy for arms but I'm training for strength everywhere else

>>40840846
It's good senpai just need the willpower
Buy some chewing gum and have a lot of coffee you'll be good

How long before pasta gives you energy? 3 hours?

>>40843550
Pain in the spine? Maybe. Wait for a couple of days to see if it goes away or not.

>>40843654
I normally use 3 sets of 10 for any assessory work in the hypertrophy range.

>>40843686
thanks, I'm going to the gym in a few hours and will work these in

>>40840846
IF is kinda meme status, but it's more about disciplining yourself. It gives you a goal to focus on to help prevent overeating. That doesn't mean it doesn't work, it's worth trying out

>>40843700
I would be inclined to agree, IF is great if you can't sleep when you're hungry. Combined with the EC stack it's not that hard to go 8-10 hours without eating.

>I say that and I had a 500 calorie breakfast of eggs and baby spinach

>>40841701
Not him but don't chin ups work the biceps as well as the shoulders?

Pretty sure i got a slipped disk, sometimes it feels like a certain section of my spine is about to snap in two if i move in a certain way, otherwise it is usually fine but i sometimes can notice less pain over prolonged periods.
Someone told me it was the sciatic nerve, however the pain is only in my lower back sometimes going down to the top of my hip bone
Is there anything i can do to help fix this, and can these injuries improve enough for me to join the military?

I calculated my macros based on this idea:
- 2.2g protein per 1kg of bodyweight
- 1g fat per 1kg of bodyweight
- the rest is carbs

For my bodyweight and 2500 caloric goal for bulking I ended up with:
155g of protein
327g of carbs
71g of fats

Two questions:
- does it look okay? I know little about macros and I'm not sure if that many carbs is okay (I'm skellyfat btw)
- since I find it hard to include this many carbs in my diet (I already got 3 fruits and plenty of oats per day) is it a good idea to catch up with stuff like jam or honey? I mean, it looks good on paper but isn't sugary stuff a no-no?

>>40843760
You can never COMPLETELY remove shoulders from the equation when doing bicep work, but the goal is to use them as sparingly as possible.

>>40843809
2.2g of protein per kg of body weight is the top end of the spectrum. Unless you are an advanced lifter you would be fine with 1.2-1.5g per kg of body weight

>>40843773
You should go see a doctor m8. Noone will tell you anything credible over the internet without checking you up.

>>40842801
your friend is retarded. don't listen.

>>40843475
The weight lifted him and now they're even

>>40843551
Pls be a girl

I know we haven't been a health board for a while but

>recently had a sinus infection and was put on antibiotics
>finished last Monday and seemed to be improving
>suddenly started feeling like my throat was getting tight yesterday
>had a lot of difficulty breathing at night, throat still feels really weird

When I cough (which I've been doing a lot) I can't breathe in deeply and it feels like there's some mucus or something in my throat. Does it sound like I'm developing bronchitis?

>>40843532
Not the other anon, but chronic tight hamstrings here. It fuckin blows! Anyway. I do 2x10 sec wall leans (not sure of actual name, but the one where you have one leg behind you and lean in towards the wall as much as you can). 2x10 sec toe touches. 1x10 sec spiderman stretch. 1x10 sec butterflies. I've found the hip flexor stretches have help improved my hams the most

>>40842980

Please.

>>40843874
Did you finish the antibiotics completely or only when you didn't notice symptoms?

any runningbros on this morning?

Going to go get an interval workout (400m sprints) after a heavy leg workout last night. Anyone wanna comment on my interval set up?

>400meters x 12
>goal is <2 mins per lap but I normally get to 2:30 when I'm on the back end of the workout

Trying to improve my 3 mile for the Marine Corps pft

>>40842596
Keep on it, m8.

My PRs was the same as yours when I first started out and I could BP, Squat and DL 1pl8, 2pl8 and 3pl8 in three weeks respectively.

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Started lifting in autumn, checked out /fit/ in winter read the sticky ONE TIME (absolutely brutal).
Been lurking and reading a lot about fitness topics.

Got a question- what is this x/y/z/q/w I have been seeing? I knopw that each of the numbers represent a particular excersise but how do you ever know which is which?

>>40843892
>>40842980
No. Porn might if you rely too much on it.

>>40843895
I took all of them, they had given me amoxicillin for ten days. The sinus infection was really bad but aside from the breathing problem I don't have a runny nose or head congestion like before.

>>40843969
Usually it refers to OHP/BP/Squat/Diddy.

I could be wrong.

>>40843969
OHP/Bench/Squat/Dead

1/2/3/4 is respectable for those lifts

>>40843969
>how do you ever know which is which

They are in the order that most commonly is lightest to heaviest for people. So OHP/bench/squat/deadlift. Your individual lightest to heaviest order could be different so you put them in the common order and not your own.

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>>40840645
I just started bringing this European carryall thing everywhere I go, it's pretty handy

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>>40844053
You're a dandy! You're a real fancy boy!

>>40844016
>>40844028
Thank you.
I expected bullying, got solid answers.
Let the gains be with you!

>>40843341

that's intersting.
I have to look out for that

What are some go-to lifts for chest?

I'm thinking of doing dips, pec deck, dumbbell flyes, and incline DB press on top of my normal benching

>>40844100
For pectorial engagement I believe the best would be cable chest flys

>>40844141
I typically do those, but never feel the same engagement as doing something with a stricter form guarantee. I think I bend my elbow too much, turning it into sort of a half curl half flye

>>40844100
Pretty solid choices, though personally I would replace pec deck with decline pushups.

>>40844100
I'm DYEL but I was in great shape at one point so I'll give ya my advice

>chest dips, possible sternum injury
>pec deck, rough on the rotator cuff
>Incline DB press is good, but shoulders will be engaged a lot as well

Cable chest flys are best assessory in my opinion, although I never do them cause I hate taking up the only cable machine for flys. Plus it's usually never open when I go during the day

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I bleed out my nose all the time, why? Is it because i barely eat any veggies?

>>40844189
High bp most likely

>do you roid?
>have you checked it lately?

My scrotum has been itchy for some time and I've always wondered if it was my shaving technique down there. I doubt it had anything to do with my sexual activity because it was itchy even before a girl ever touched my dick

So the other day when I shaved my pubic hair I didn't shave my scrotum and it's not itchy

For those of you that shave your scrotums, does it get really fucking itchy all the time and if not how do I prevent it?

>>40844189
Might be caused by dry climate and irritation (if you pick you nose a lot)

Is it gay to tug your dick in the same room as your mates?

>>40844214
Idk man fucking moisturize?

>>40843969
Overhead press/bench/squat/deadlift
It's always in this order and you've probably seen the standard for lifting decently as being 1/2/3/4. So, that's 1 plate OHP, 2 plate bench, 3 plate squat, 4 plate deadlift.

>>40844227
It isn't as long as the balls don't touch.

>>40844236
With what? Lotion?

>>40844204
Dunno about blood pressure, but i'm 100% natty, thanks for the advice
>>40844224
Hmm, i almost always wake up with my nose clogged and when i sneeze i start bleeding. Thanks for the advice

>>40844189
Do you notice it from one nostril more than the other? I always got nose bleeds, but only out of the left nostril and it was because I just had a weak-walled vein or capillary in there- cauterizing it will stop it in this case and it takes like a minute in a doc's office.

>>40844280
Always only out of the left nostrile, guess my veins are fucked in there

>>40840776

Christ that one in the middle. Holy fuck.

>>40844295
Yeah, probably go to a doc or clinic and mention that, they can cauterize it with a little heating tool or silver nitrate. I had silver nitrate done and don't get them anymore.

>>40844214
Hair itches when it grows back because it's poking out of the skin. Try letting it grow a bit and just trimming it with scissors instead, see if that helps.

>>40843976

Thank you.

>>40844155
>I think I bend my elbow too much

So lower the weight so that you can keep your elbows almost straight. The farther away the handle is from your chest, the heavier the moment is. So going one peg lower on the weight stack won't really reduce the intensity much if your elbow angle goes from something like 100° to 170°.

Also externally rotate your arms in cable flyes. I think most people tend to turn their hands down as they bring their arms together. But you should essentially be trying to touch your pinkies together. So your palms should be facing the ceiling mostly (assuming cable flyes done standing and not lying on a bench) from start to finish. I also pull from top to down while bending over instead of down to up. I feel that doing down to up makes the front delt take too much of the work.

>>40842596
>Squat-0lbs
>DL-0lbs
Able to stand up. Nice one bro.

>>40844406
So you're recommending a high angle flye? Above shouldeR height you think?

Is there any point to doing regular push ups at all if I can already go for 10+ diamond push ups per set? Feels like they hit everything better and I've been spamming regulars for a while now

>>40844676
Substitute with decline pushups, when they become easy change the decline until you essentially progress to HSPUs.

oops, I meant, HAHA >MUH BW TRAINING

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>>40842596
pretty soon you'll be able to go to the gym and get bullied by people that have been lifting for 10 years

I'm 64kg and been eating at around 2000 calories for 3 weeks now (maybe two moderate one-meal cheat days), but I've been seeing minimal effects. I've probably lost 1kg at best.

When you're incrementally lowering your intake, what increments do you use? Lower 100 calories, wait a week? Lower more? Wait Longer?

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>>40844465
I set it to the highest position which is above my head and then bend over. My arms are a bit above shoulder level and I do the motion with a bit of downward arc. You could get the same range of motion putting it lower and not bending over. I let my arms go pretty far back and use a bit of momentum to begin the motion by bending over a bit more.

>>40844738
Thanks dude, I've been incorporating declines a little, will start doing them even more now

Also BW training is fkn awesome

why do I need rows if I have chin ups and deadlifts?

>>40845144
Because scapular retractor muscles: middle traps, lower traps, rhomboids. I did only chin-ups and pull-ups and started having pain in my shoulder when benching. Started doing horizontal cable rows and it was fixed.

>>40845144
this is how you kids hurt yourselves

>>40840161
I know beans and the likes(legumes are they called?) last for years, the canned ones.
what if you open and store them again though? do you have to consume them in X days ?

I ate a bit but stored the rest(it was a 500g can) on a glass jar with the liquid they were brought with in the can

is it okay to ask someone at the gym out?

>>40845422
Eat within a week at most.

>>40845144
You need either rows or facepulls for shoulder health. (Or both)

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Does /fit/ recommend atkins or GI diet?

>>40840784
If you just want size and don't give a shit about being strong then yeah just stick to curls.

Otherwise do rows and chins and maybe use curls as a supplementary exercise.

I've been losing 1-2 lbs a week the last few weeks and I weighed myself today and I've lost like 5-6 lbs these last two weeks, should I be worried?

Not really mad about it but like wtf happened, I haven't changed my diet or routine at all.

>>40845554
You probably just weighed yourself after a shit

Why does my sweat smell so weird when I do cardio? It smells "sour" or something like that

>>40845602
beta hormones

>>40845633
But I'm not pregnant?

>>40845588
I weigh myself when I wake up in the morning.

So I just started a week ago at 130 lbs, 6'3", 8% BF, 19yo. I'm doing starting strength and couch to 5K, and I do a decent amount of walking around campus. My TDEE is been 2400 2800 depending on whether I should be considered moderately active or lightly active. I've basically been eating as much as possible this week, and according to the approximate estimate of MyFitnessPal I've been averaging 3840 cals per week, with 5750 being the highest of any day. Protein is averaging at 183 g. Drinking just under a gallon of whole milk a day.
I gained about four pounds this week. At first I was really happy about that, but now I'm starting to wonder if that's too much. Will I gain fat if I keep this up or should I continue as is?

>>40843897
Yo y no one answer? :(

>>40844928
300 to 500 less than TDEE, then recalculate every 5lbs lose or once a month

>>40845675
then I guess you are just a bitch?

How much cardio do you have to do before it "kills your gains" or is that just a meme?

>>40845497
I drink those Atkins shakes from Walmart cause they're like a dollar a shake with 15g of protons per 160calories

>>40845747
How does that explain why my sweat smells off?

>>40845554
Weight yourself ONLY after an eight hour sleep, unless you eat a shitload before bed that is your actual weight.

If you've just started cutting you may have lost a good bit of water weight to start off so that is pretty normal. Generally, the guideline is 4lb per month max or you aren't eating enough, which leads to too much LBM lost as well as fat.

>>40845783
beta bitch pheremones

>>40845722
You should be averaging 3300 calories a day if your TDEE is 2800. You'll get diminishing returns after that with more fat gain than LBM gain.

I'm waiting to see if a hernia goes away or if it needs surgery, abstaining from lifting until either case happens.
How do I regain my motivation when I get back into lifting?

>>40845750
Cardio is good for you friend, you should always do some. People say it kills gains because it puts you in a catabolic state, which is only true if you are running like a 5-10k everyday and not replacing the calories you burn during those cardio workouts

>>40845845
Go to the doctor dumbass, there is literally a tear in your abdominal wall

>>40845810
Wait I don't get it, at first you said hormones but now you say pheromones? Also how to they make my sweat smell sour? Humans are not able to smell them consciously

Should I follow a strict routine?
For example mondays I do my chest and tri's
Wednesday I work legs, abs, shoulders
And Friday I do back and bicep
Except I kinda just show up and do whatever as long as it targets those muscles.

>>40843163
Anyone?

>>40845882
NO. No amount of cardio will affect your gains unless you're already at a moderate caloric deficit or training to exhaustion.

Do you take a whole week off of the gym after a couple of weeks of training? I've been lifting for 2 months in the gym 4 times a week for 2 hours a session, often feeling very tired after training and sometimes I have no appetite even though I know I should have something to eat. I feel like im overtraining and will take a week off now, being into new relationship and being unable to have long lasting erection is a pain in the ass. Could a week off help me with my libido? Any advice?

>>40845877
Keep a booklet to log your workouts, I focus on doing the workouts in order rather than what day it is.

For example, today is day 2 of PHAT for me, which is upper body heavy weight low reps. I don't even know what day of the week it fell on last time I did it.

>>40845923
Maybe you're just gay?

>try men
>report back with results

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Let's say you had a bad day - 12 h in and you've only eaten like 500 calories and you are a hungry skelly trying to gain weight. What would you eat in the remaining 5-6h to make up for you being stupid in the morning?

>>40845722
For bulking, definitely abide by the one pound per week goal. There's no way 60% or more of that four pounds is muscle. Muscle growth rate is limited. It's fastest when you're a beginner and slows down the stronger you get.

>>40845923
you're cutting aren't you?

>>40845976
Peanut butter, nuts, rice, calorically dense foods shithead.

>am currently cutting on 1780 calories
>am very jelly of you hungry skellies

>>40845602
It could be diet. My sweat smelled awful until I cut out fast food and now it doesn't smell as bad

How do i improve my errection? I didn't have sex for years now and now i met a girl. We hab sex when drunk and i was semi hard and almost couldn't get it in. When we tried sober later i couldn't get hard enough. My dick will get hard enough to masturbate but not quite hard enough to stick it in. So tl;dr how do i get harder and longer errections?

>>40846007
Can cutting cause a loss of libido? And if yes, how can you maintain libido levels in normal range while being on a deficit?

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Got really drunk at a party last night, but don't have a hangover. Should I superhydrate (at least 2 liters of water) before I go lift today?

>>40845976
carbs: rice, oats, macaroni
protein: oats, eggs, soy groats, whey,
fat: eggs, oats, oil

>>40846078
What the fuck does that have to do with /fit/ness you cuck

>>40846097
I'm pretty sure it can lower t-levels so it's a possibility

>>40846101
Is your piss dark? If not just regularly hydrate. Give it enough time to work its way through you too.

>>40846078
Stop with porn that'll help significantly. It could also be nerves from having sex for the first time in a while. If it happens again I'd see a doctor it could be ED

>>40843619
Do you know where I could buy flexible ankles?

>>40846103
boiled eggs have so little calories in them, though. Guess its nothe episode of oats with yogurt and a milk shake

> In the process of making macaroni (with milk ofc)

I have no idea how lactose intolerant people make it.

>>40846233
nothe -> another

>>40846233
>making macaroni (with milk ofc)

Are you saying you cook your macaroni by boiling it in milk? Or that you add milk to cooked macaroni? I've never done either and I'm not lactose intolerant.

>>40846264
boiling it in milk. It's as far as my cooking abilities go.

>>40840161
I made a wrist roller out of 2 inch pvc and string. Would the wide pvc allow for more grip gains? Should I get something in a smaller diameter?

My calfs are hella sore , going to deadlift soon. How badly will this impact my deadlifts ?

>>40846333
Foam roll them before you start and they should be fine

>>40845857
I went to the doctor and he said my hernia was "small enough that it might fix itself"

>>40846284
That's just bizarre to me. But apparently pretty common? Boiling in just water works fine for me. I cook green lentils, rice, macaroni and soy groats together and add oil and salt to the stuff afterward. I make one giant batch and eat half four hours before gym and the rest after plus a shake of 100g whey. This gets me 147g protein, 393g carbs, 78g fat and 32g fiber in two meals and costs me about 2.20€ per day.

>>40846356
Then why ask here? I mean you aren't gonna get better advice here than from your GP

>>40846348
Got it thank you

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What are some good lifts that will make my OHP stronger?
Im doing GreySkull and lateral raises aren't helping.

>>40846468
forgot to add. I'm currently doing 55 Kg and wan't to get to 1 plate.

>>40846367
I think I will try this out. How much protein is it without the shake?

>>40846478

lateral raises just hit the middle part of the deltoid, which is really just for aesthetics.

The real power comes from the front deltoids and the upper chest. Try swapping incline bench press for your bench press when doing chest. Also try adding some dumbell shoulder press/Arnold press instead of those lateral raises. Can also try push pressing. Seems like a cheat exercise (and kinda is) but it helps your stabilizers get used to having that much weight over your head.

>>40846468
>What are some good lifts that will make my OHP stronger?
It really depends. The press has several points where weakness can throw you off, and can be pretty hard to pinpoint where that is without form videos or coaching. If it's in relative proportion to your other lifts, then I'd say keep up what you're doing. Otherwise you may benefit by doing some more volume with it

>>40843378
idiot. but wink is caused too tight iliopsoas or quads, too stretched hamstrings will only make problem worst

How do you guys deal with an off day of lifting? I have been seeing so much progress and then I get into the gym today and couldnt even lift close to what I lifted 2 days ago and it just mentally tore me down for the rest of the workout. I know it was due to alcohol and lack of sleep but how long until I should be back to normal?

Does anyone else's elbow pop/click when doing bench press/dumbbell press. It doesn't hurt but makes certain exercises very uncomfortable. Are there any fixes for this, should I wear a brace.

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Am I pushing myself even if I cant do the full range of motion on lateral raise or should i stick with a lighter weight so i can do the full range?

>>40843378
You're activating your hip flexors pushing down on your leg in that position, which is helping you to pull yourself into the hole. Stretching your hamstrings has nothing to do with your improved form since the hamstrings aren't stretched in the bottom of a squat (slack from knee flexion negates the stretch from hip flexion). You're basically doing yoga by accident.

>>40846654
Be sure you are hydrated when you go back and have gotten plenty of sleep. You build muscle at home, in bed or on the couch AFTER you hit the gym. Staying up all night drinking alcohol isn't good for gains but as long as you don't do it EVERY week you'll be fine

>>40846747
you shouldn't do them heavy

>>40846110
I lift because i want to fuck hot girls and i can't do that if i can't get i up you retard.

>>40846747
Lower the weight, use good form, avoid injury.

Will the nsuns 5/3/1 LP work for a beginner/intermediate. I hate 5x5 and have plenty of time to be at the gym so going only 3 days a week seems like a waste.

>>40840161
Anybody know how to fix lateral pelvic tilt? I can only fall asleep on my right side so my left hip is higher and left shoulder lower. I tried adding side planks to routine but idk if its helping

>>40846842
But that has nothing to do with being /fit/, we aren't the health board anymore.

I guess you could try viagra or just fuck hotter sl00ts

So im 23 male 6'3 and 250lbs. My blood pressure is fucking 177/100. Now i know im a fat shit but i lost 50 lbs since summer 2015 and my bp hasnt moved. I eat okay, salt intake is prob a bit too high. I go to the gym 3 times a week while i work 2 jobs and my doctor just started me on a bp med. And none of this has changed it, hell its higher than before i lost the weight. What the fuck am i to do?

>>40846833
>>40846846
alright thanks, doing them with lighter weights i feel better

i guess the rule of thumb is when they start become too easy is when you start to increase no?

>>40840874
Just keep working out. Your stats are those of someone within a year if lifting. Don't think about bulking or cutting or anything other than form and progress. You're still a beginner, relax.

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>>40846863
You could try PHAT, which is an intermediate program.

>I built pic related body years ago exclusively following Layne Nortons PHAT

5/3/1 is more of an advanced program for lifters that are stalling and need micro increases for linear progression. At least that's my opinion on it.

You might find a P/P/L/rest/repeat interesting as well.

>>40840161
In powerlifting you want to move the most amount of weight in the least about of distance. So an arch in bench, sumo deadlift and lowbar squats are popular. None of which are bad on your body. You have a natural arch in your bench if you're doing it with proper form.

>>40840733
Third world squats every day.
It's most likely that you don't have enough mobility in your ankle dorsiflexion or your stance is too narrow.
Don't believe those guys saying it's your hamstrings, it's most likely not, it's your hip mobility.

>>40846912
Could be genetic, your diet probably needs an overhaul. Lowering bp is more complicated than calories in vs calories out

>>40842416
Get surgery to lengthen your tib/fib.

>>40846938
When you can increase the weight and still have decent form is when you should increase it. I normally just increase the weight if it's getting to easy, if I can't do 5 more lbs with good form I'll go back down and either do more reps or more sets

>>40846565
so I should just do some more Ohp but with more volume?

>>40847010
Best advice I was ever given concerning bench is that it is in fact a full body movement.

>>40847022
Yeah guess so. My dad nor mum have bp problems. However my grandfather had 3 strokes, first one when he was 40. So i guess im lucky and got it from him.

>>40847055
Yeah, you'd better take care of that before it gets you. Have you been doing cardio? A strong cardiovascular system will help with high bp.

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why are tummy exercises so bad? I haven't been getting on well with any of the exercises I've tried so far. I tried some hanging leg raises earlier but my legs were far more tired than my abs were. With sit ups I feel I need to do absolutely loads of them before I start to feel anything, and with planking again my legs get tired before the rest of my body.

http://imgur.com/gallery/5inrdvm

No fucking deadlifts or real squats , fucking normies

>>40847089
Minimal cause i hate it. But i think its gonna start to be my main focus over lifting. This shit gives me so much stress.

>>40847138
What are your goals? Abs aren't gonna to get any better if the rest of ya is weak as fuck.

>>40846512
Only 71g. You could greatly increase the protein gotten from the green lentils, macaroni and soy groats but that also greatly increases the amount of fiber you get. I don't want to be farting once per minute at the gym or while I sleep so I keep the ratios like this where I get half my protein from whey.

>>40847162
I advocate for just general fitness, most people do not have goals such as ours. They just don't want to be spilling out of their pants.

>>40847170
Stress is also a contributor to high bp lol. Yeah, I do agree though cardio sucks ass. But once you build up a nice base it gets better.

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>>40847138
If hanging leg raises are exhausting your legs you are doing them wrong or your legs are extremely weak.

Try planks and standing side oblique crunch as starting easy core exercises

body wight situps / crunches are useless, doing weighted ones are worth it

Should I not count grindy reps when doing 5x5 bench press? Someone was saying that bar speed is important and I really only have that problem on bench press.

>>40847256
What is that animu? She's a cutie

>wouldbingewatch/10

>>40847324
Who the fuck told you that?? Tell them I said "kys"

>thx in advance

>>40847138
I train abs with a lying static leg raise only. The crucial aspect is to maintain a flexed lower back with your abs. Just keeping the legs off the floor only trains the hip flexors. Your shoulders should be off the floor too. Start with the your legs bent and feet on the floor. Then basically do a small scrunch with your abs that lifts your pelvis and upper back off the floor. Then extend your legs straight and hold them off the floor while maintaining the scrunch statically. You reach failure when your back starts to flatten again.

Sit-ups and hanging leg raises mostly just train the hip flexors if you're not either dynamically flexing your spine or statically holding a flexed spine. And repeating flexion and extension of the spine is believed to wear your discs down gradually by the expert on spine injury, Stuart McGill. So static holds ought to be the better choice. The leg raise movement gives a varying resistance while a static leg raise gives constant resistance.

>>40846468
I was in the same boat as you, I found increasing regular OHP volume and adding seated dumbbell OHP for hypertrophy helped me get to 60kg for 3 reps @70 kg BW

>>40847138
>I tried some hanging leg raises
Were you hanging from a bar? Try tensing as much as you can while doing them, including your arms.
Squeeze your glutes when doing planks so your hips go down a bit.
Do crunches on a decline.
Try doing chinups with your legs extended in front of you

>>40847357
Kirino Mosaic, its really comfy. Also might be worth checking out Aria and Hidamari Sketch for a similar laid back vibe.

>>40844053
A purse.

>>40840759
That is one hell of a butt. Noice.

>>40847463
Thanks senpai will do

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Friday ,while squatting ,I felt something like a tendon was getting caught in something in the back of my left knee producing a pain like an inflamation and the sensation that the knee wants to give out when reaching a certain depth just below parallel. It hasn't stopped yet altough it's not that intense now.
What was it? Is it safe to squat like this?

>>40840161
guys i'm a newbie
just joined a gym i m very skinny 16.9 bmi
i'm too picky concerning food whey masse or whatever could help?

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>>40847516
Well what you described doesn't sound like an ACL injury so there's that.

Source
>myself
>pic related

>>40847587
Oats & squats

>read the sticky

>>40847587
>i'm too picky concerning food
eat a lot more of what you like, it's not rocket surgery

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So i'm trying this out. Kinda curious though, when it says "avoid red meat", am i still allowed to eat its derivative products (like beef stock, etc)?

Also, is egg allowed?

>>40847642
You know how I know you're a faggot?

>>40841710
>implying doctors know a fucking thing about bodyfat measuring unless obesity is their specialty

>>40845845
Hernias never "go away" they simply get worse until you get surgery. Get it on your terms rather than it deciding for you. Recovery from arthroscopic dual- mesh repair is under four weeks.

>>40847256
>try planks
>allthebooty.jpeg

Not gonna trick me you pirate.

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>>40847642
Holy fuck someone made this.
>>40847654
Kek.

>>40842416
stop taking memes to heart

>>40847803
Cutler is like 5'7 m8

Guyss are squats and diddlys and occasional ab wheels enough to have decent looking abs after cutting? I fucking hate training them.

How bad is a glass of red wine a few nights a week in terms of affecting recovery, T levels, sleep?

>>40848135
Alcohol fucks your sleep and your T, dunno bout recovery, probably shits on that too.

A glass? Really? Everyone I've ever met in my life drinks more than one glass even if it is just 2-3.

But no, most likely not gonna do shit if you keep it under a bottle a week.

>>40842508
Let's say I really milk it from the beginning of lifting - by that I mean best meal and nutrition and best form and proper training. After some time, let's say half a year, muscle gains will drop i suppose and muscles will build slower. That's "newbie gains" isn't it? Sorry if I am wrong.
Now second situation, i won't have best eating habits possible, bit still somewhat decent and i will do fullbody workout twice a week. My gainz will be lesser, but still visible. Will the newbie gains drop after the same time as in the first situation, where i milked it? Can i waste my newbie gains potential?

>>40848135
1 glass a day doesnt do much harm. some even say it can be good for you

>>40848211
>let's say I commit
>but then I go back to be a lazy twat
>what is going to happen
Kys.

Well lads can anyone help me out here, I'm 77kg and 16 years old 5'10 I'm doing a slow cut at the moment 2000cals is what I'm eating per day. I'm fairly active, I lift 5 days a week My squat is 115kgx10 Bench 75kgx8 Ohp 45kgx10 I don't do deadlifts cause I don't know proper form I've lost around 2kg on the first week of my cut and train hyper trophy by hitting each muscle group twice a week. I'm guessing I'm around 16.5% body fat and wanna get down to around 12% Can anyone recommend me a good program which includes cardio to achieve this goal Thanks

My lower back became sore when I woke up 2 days after deadlifting. I don't know if that's the reason, or because I sleep on a mattress with a huge dip in it and the chair I sit in for hours a day has a broken, misaligned back

Does anyone know of any useful sports nutrition audio books that can be purchased on Audible? I have two credits to burn through. Most of what I am seeing is geared toward vegans and obese people.

how realistic is this?

https://www.youtube.com/watch?v=GST1W6Q5lug

>>40848328
Sorry brah, I don't know how else i can explain it to you, you autistic retard

>>40848198
Glass of red wine a day is good for you, two tops.

>>40848455
New mattress and chair, stat. I got a mattress and the back and hip pain went away.

>>40848506
It's possible.

>>40848543
Can't even commit to a theoretical workout and your calling me autistic.

Not gonna make it, may as well save yourself the time and just be a fat faggot.

>>40848607
what about white?

What are some good lunches to bring to uni? Stuff that doesnt smell or go bad after sitting in a bag for 5+ hours at lectures or standing on a bus in 30 degree weather for an hour.

So far ive been packing quinoa+brown rice+lentils but I feel that the lack of nutrients from meat is making me feel tired, plus it gets kinda boring sometimes.

I have no access to a fridge or microwave so keep that in mind.

Are rack pulls good for my deadlift?
What are some other good exercises to get stronger at deadlifting?
I'm doing greyskull so only deadlifting one time per week but I did some hyperextension with 25kg plates but they didn't improve my deadlift.
Current DL 130 Kg

Is it kino if I bring a coffee to the gym?

I know it dehydrates you, but it usually has a delayed effect for me.

R8 lads
Push
Flat barbell press 5x5
Press 4x5
Incline Dumbbell press 4x5
Dips 3x8
Tricep pushdowns 3x8-12

Pull
Barbell row 5x5
T-Bar row 5x5
Lat pulldown 3x8-10
Seated rows 3x8-10
Face pulls 3x10-12
Dumbbell Curls 3x8-10
Hammer curs 3x8-10
+Deadlifts 5x5

Legs
Front squats 5x6-8 (smith machine)
Leg press 3x10-12
Leg curls 3x10-12
Lunges 3x8
Calve raises 3x12 (smith machine)
Calve raises 3x12 (seated)

COMPOUNDS
Flat barbell press 5x5
Press 5x5
Deadlifts 5x5
Barbell row 5x5
Front squats 5x5

>>40849185
Put mushrooms in it instead of meat, not trying to be a vegan fag, I just know you can cook mushrooms and season them kinda like meat as a substitute and it will stay good in those conditions longer than meat will.

should I buy a bathmate? been thinking about it for a while now. I want to gain at least an inch in length and girth, then I'll be happy.

>>40849185
Could maybe invest in one of those hot/cold bags for your lunch too.

>>40849129
My (not a nutritionist) understanding is there's something about the Resveratrol or other polyphenols in the red wine are the protective factor and these aren't as prevalent in white wine. YMMV

>>40849185
Freeze your lunch the night before; it'll take five hours to thaw and will be cool still with a single cold pack in an insulated bag.

>>40849197
It doesn't dehydrate as much as people think.

>>40849198
Too much bullshit if your goal is strength.

Can I train traps everyday?

And also what would happen to my body if I only trained traps?

>>40849200
Any specific kind of mushrooms? Are mushrooms actually that nutritious?

>>40848506
It's not without a lot of drugs.

Capped off by the fact that the video is trying to sell you something and you know it's a huge fucking lie.

I've been to pt and got a epidural 2 times. Bulged disc does it heal yes or no.
Does swimming help or no.
Is surgery worth it yes or no.

>>40849212
What part of "recovery" do people consistently fail to understand?

Recently I tried to increase the weight of my dumbbells and now my lower arms won't stop hurting.
Any tips how I can ease the pain?

I was running c25k for a while but I injured my foot at work and had to stop. My aim is to make a 2.4km run in a 12.5 minute period followed by a 1 minute break and then another 12.5km run but this time in under 10 minutes.

Should I practice the format that I'm trying to beat or should I carry on running c25k?

>>40849467
Ibuprofen.

I want to try let or psmf and was wondering if anyone had a good starting point or resource for recipes or a meal planner

>>40849554
Keto or psmf*

Is Gold Gym a good chain?

I'm a noob and today I loaded up 120 on bench and after two reps my arms gave out and I had to deload to 90, which felt like shit.

Then I realized that as I approach 1pl8 I should probably start warming up first. I wasn't previously because I was lifting such babyweight it was pointless.

How does /fit/ warm up? Just a few reps with the bar or what?

>>40849268
Bump I've been to pt and got a epidural but still in pain

>>40850000
test

>>40849992
I've been doing 2 sets of 10 at 135 and the same at 185. Then I do one easy set of 5 at 225 and then go to my current weight.

I like the sets of 10 for warmup because you can really feel it. I'm sure it's detrimental to lifting the most I can later, but it's not like it doesn't make me stronger.

For you. I'd say to do the bar for 5-10 reps. Do 65 pounds for 2 sets of 5 reps. Do 95 for 5 reps. And then decide what you want to do from there.

>>40850147
Thanks will do.

File: SS_warmup_chart.png (57KB, 257x550px) Image search: [Google]

57KB, 257x550px

>>40849992
3-5 sets ramping up toward your work weight. Reduce the reps as you approach your work weight. I like to always start with 20 reps of the bar, then 10 reps on the next warm-up set and 5 after that until I my last sets are 3 to 4 reps, 2-3 and finally 1-2.

Don't people read the SS book anymore? It has all the info a beginner lifter needs. You don't have to do the program. You can read the book just for the great amount of useful basic instructions that it has. It's really made exactly for people like you who don't know how to do the most basic of things like warming up.

>>40850292
I just picked up enough knowledge to get going, and I was getting bigger and stronger so I just rolled with it.

I'm a 210lb 6'2" guy, how much caffeine is it safe for me to ingest in a day?

>>40849215
As far as I know most of them have the same ish texture which is similar to meat, not the same but close enough that if it's mixed with rice and such it won't be a problem.

Can I drop the power cleans on the intensity day of the Texas Method for 5RM deadlifts? I had surgery on my wrist making it prone to injury and cleans/snatches aggravate it.

I figured I'd go for a 5RM on DLs on the Friday, and do them at 90% of that on the Monday. Or should I just replace them with some kind of BB rows?

>>40849992
My warmups are:
just the bar x 10
40% working weight x 5
60% working weight x 3
80% working weight x 2
90% working weight x 2

Work sets

>>40850523
Yes; don't do thinks that injure you.

>>40850623
Is DLing a second time each week an adequate replacement for the power cleans? I know they don't train the same thing but idk what else to do

>>40850712
Try doing 2x5 or 3x5 at 80% 5RM and see what happens.