QTDDTOT

>>40897748
Lmao cuh forgot the link
https://forum.bodybuilding.com/showthread.php?t=149807833

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5'10 180 lbs. Gained 15 lbs since October. Do I have enough muscle to cut or should I continue to lean bulk? I dont look any different then I did when I started gaining weight either

>>40897748
I started using this routine last fall and it seems to work fairly well. The only major still consistent differences I made was one more tricep and bicep exercise, raising the incline bench to 3x8-12.

>>40898065
Okay nice. Did you make good progress strength/size wise?
It felt pretty easy and quick today so i might have to add more stuff.
Thanks

>>40897969
You can cut

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make fun of me gay boys

>>40897748
Yours is pretty similar to mine.

but you should throw in deadlifts on your pull day maygne. It's an important lift that helps with stability in a lot of other lifts, especially squats.

Otherwise, look p good. You're gonna make it.

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Should I lift with DOMS?

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Why do I feel like puking when I lift. I gag and dry heave after a set

I've been eating 1500 cals a day, pretty sure this is a 1000 - 1100 deficit and I went back to trying to do 5x5 compounds and 3x8-12 accessories. Should I just lower the rep ranges back down to 3x5 and 2x8-12?

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So I had to do a gym induction and was given this plan. I know from lurking here that this goes against the convention as they are all isometric (even 'bench press' is on folding machine). I know the guy so I don't want to come across it as an ungrateful know-it-all asshole

But in reality how bad is it? Like what would the difference be in gaining muscle from doing typical 3x5 exercises? Surely I'll build muscle on this regardless?

>>40900398
Lifting helps relieve doms. Once you warm up you'll notice you're much less sore. Once you're actually lifting you'll notice you barely notice the DOMS

>tl;dr lift

>>40899517
Yeah i was planning on throwing on some didllys.
Thanks bro were all gonna make it

Since Getting /fit/ I've managed to convince random omegle whores to do anything I want.

I took the name and details of one of the girls and found out from her insta that she has a BF who's madly in love with her.

Should I tell the dude that his girl is a slag or is that out of order? I feel really bad for him.

Does anyone have suggestions for lifts to do if I want to improve on leg strength swimming? I'm getting in shape for the coast guard and want any help I can get.

>>40901382
would you like to know if you were him?

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Is my spine curve normal? Maybe it's just cuz of my gut? I know I'm a fatass, just starting to cut and get fit, 5'9 170lb

>>40898179
strength was/is actually an issue. I never did any other routines except for a scooby full body routine for 3 weeks before this. If I could change anything, it would be doing a strength routine for a while before I started this routine. I have caught up a bit more now however and gains are coming along nicely.

>>40902097
fix your posture that is disgusting

>>40902228
hunched computer posture. Hard to fix as i sit at a computer all day for work. But I will try.

What are the benefits to incline bench?

What's the difference between 3x5, 5x5, 4x10 and so on?

How much time doing 5x5 and/or many deloads do you think I should do before switching to another routine?

Been lifting for about a year now, did ss first couple of months and went straight for brosplits since then.

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I've started doing ss, and I'm confused. Rip talks a lot about lifting heavy and PR attempts in the context of a novice linear progression. Isn't every work set in a NLP routine a PR and therefore "lifting heavy"?

Pls no cyber bullying.

>>40897969
>Do I have enough muscle to cut
Not a very good question. Who's to determine how much muscle is enough for cutting? You have above average muscle mass and would probably be ottermode if you cut to 10%. Is this what you want? You look like you're around high 10% or pretty much 20% so you'll probably have to lose at least 20lbs to look somewhat lean.

Does eating fatty stuff like donuts build muscle if you workout hard every day and are underweight

>>40902486
What filling?

Can I do 30min of cardio on SL5x5 rest days? Im a very active person, and I would enjoy to do something at the gym every day

>>40902486
It's not the food per se, it's the calories and insulin in your body that gives the signals. The more calories your body receives and the more of it can be stored as fat, the more the body recognizes that it's not a bad idea to build metabolically expensive muscle, from a survival standpoint. Provided it receives a training stimulus and sufficient protein.

Basically, yeah, dirty bulking will get you big and strong but you'll gain a shitton of fat too. I'd recommend you track calories on your bulk and don't overdo it and get sufficient protein.

Has anyone tried the Kris Gethin routine or Jim stoppani's shortcut to size?
Which one works better?

>>40902529
absolutely

ICF 5x5 for beginner?

So I've grown bored with my routine and considering Arnold's Golden 6 routine, with some minor adjustments. It will be:
> Squats 3x10
> OHP 3x10
> Bench 3x10
> Pull ups 3x10
> Preacher curls 3x10
> Hanging/laying leg raises 3xF
> Some calf work to close up
Done 3x week. Thoughts?

>>40902399
Anyone?

>>40902613
1 year sounds like a solid time to switch to another routine. SS itself isn't meant to be done for that long i think

>>40902529
Sure, but it'll might hinder your progress on the Squat eventually.

I can only tell from my own experience but while I was doing SS I was jogging for 30 minutes 2 times a week (Tue,Thu) and went on a walk for 1-2 hours once a week (Sat or Sun) usually. Note I was at a calorie deficit up until I got to a 195x5 Squat and I already stalled at this point, but so did all my other lifts, because I probably maxed my possible gains without adding calories.

During my fist bulk I got to a 235x5 squat pretty easily but after that all my other lifts were still progressing but the Squat just stopped. I dropped the cardio and my Squat caught up with the other lifts and got to 275x5 in a matter of a month.

So, I guess you can try it out and see how it affects you.

>>40902590
If hypertrophy is everything you're after, it doesn't sound too bad. A well structured PPL is probably better but hey, try some stuff out.

>>40902382
The workload.
And the weight you could possibly move for 5 reps is heavier than the weight could could move for 10, so those rep/set schemes will provide better strength gains. And 10 reps is bang in the middle of hypertrophy country, while still being a not too light weight.

>>40902486
Muscle is majority protein based. It also needs carbs and fats, but to a lesser degree.

If you are trying to bulk, trash can provide easy calories. But you need the protein if you want bigger muscles.

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Guise, how much were you benching when your chest started getting awesome shape and gains?

>>40902586
help ;_;

Ok /fit so week or so ago I got a cold and failed all my lifts that day. I waited about 5 days and picked up where I left off. I repeated all my lifts and success. Next session today I failed squats and deloaded. Failed bench and everything. Went backwards alot.Yea I am cutting too. Is this normal. Only been doing as about month too. Got up to 180lb squat and could barely rep 155 today. Should I deload everything?
>Tldr. Got sick, lost some strength, after a day back with no lost strength

>>40902688
I'm at 245 for 3x5 and semi satisfied
Gf mires it so that's good

>>40902630
But i was doing brosplits for 10 months or so after a couple doing SS, I just switched back to 5x5 now because I never did an intermediate strength in my life. Am I doing it wrong? Should I switch to a more advanced routine?

>>40902399
SL has a clear way of how to "finish" the program. After deloading 3 times on the same weight on a 5x5, you switch to 3x5. After deloading 3 times on the same weight for 3x5, you switch to 3x3. After deloading 3 times on the same weight on 3x3, you have officially completed the program.

If you wanna go for aesthetics and don't care very much for your PL Total, switch to a PPL but make sure it has some form of progressive overload. If you care about strength most, switch to an intermediate program like the Texas Method or MadCow 5x5. I'd personally recommend the Texas Method though for the simplicity and variety of how to change it and I also strongly recommend you read practical programming, to get and idea of how the program is actually structured and how to make adjustments to fit it to your needs.

>>40902703
do not lift when you are sick, literally kills your gains, especially on a cut. so yes, deload

>>40902732
>Should I switch to a more advanced routine
what are your stats

>>40902751
Frauk. O well marathon not a race. My bench was going great too. Was almost thinking of adding ten lbs a session. I did crush fiddly diddly though so tmleast one lift didn't suffer. I thought I was over being sick when I started up again

>>40902635
Thanks brah

>>40902688
At 225 for 5 or so reps should be enough to have a nice chest.

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Is this an acceptable ratio for a cut? I can post the rest of the week to prove I'm not quite the egg guy.

Is it possible to go to low on squats or is full depth proper form? My ass is literally about 6 inches from ground

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>>40902941

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>>40902960
D-did I do good fit? Should I ditch some carbs? Fats? What do

>>40902960
Mine has been very consistent on 30 30 40. It's worked for me losing weight so fuck it

>>40902529
As long as your diet matches, your gains will be fine and you will be a healthier person.

>>40902941
>>40902960
>>40902976
I'm confused. Are you doing keto or are you fucking around with low carb? In any case, as long as it works for you, it's okay. You're certainly getting sufficient protein so that's okay and I suppose you're probably eating at a deficit so that's taken care of too. The rest of your macro split doesn't make a whole lot of a difference.

>>40902991
I mean, you can lose weight with whatever, but I'm making the final push on this cut and want to preserve as much muscle mass as possible. 6' 157 lbs right now.

>>40903007
I'm kinda just fucking around with low carb right now to see what happens. Getting mad protons though. And yeah, I'm no dummy. I'm definitely at a reasonable deficit (and losing weight). I just want to be optimal.

>>40903017
God I hope I don't have to go that low. 6' 172. Kinda refuse to drop under 160. If I don't have any good definition by then ss bulk and try again next year. I hate being skelly

>>40902586
Sure. It's a novice BB Program. Just switch to a proper PPL when you think you've made enough progress.

>>40903069
thank!

>>40903043
>>40903017
>>40903007
>>40903006
>>40902991
>>40902976
>>40902960
>>40902941
Autistic follow up question: Currently cutting at sedentary tdee -500. I have a fitbit I wear to track runs that tracks tdee. Should I slow my cut a little and do that tdee-500? Would that yield better muscle retention?

Are front squats really better for aesthetics?

>>40903066
Lol me too. I kept telling myself "just 5 more lbs should do it" and it kept not doing it. I really want to hit a low bf% though because I've never done it. Will definitely bulk after.

>>40903101
they focus more on your front thighs, so yes

>>40903091
Probably. AFAIK it doesn't really matter if the deficit is coming from lack of food or cardio. A deficit is a deficit and a too high of a deficit will cause muscle to be burned.

>>40903169
Ok I was wondering. I'm getting really autistic about this because I don't want to become a skeletor while I chase my white whale. Thank you kind anon.

>>40903101
They put more emphasis on the quads (vastus lateralis, intermedius and medialis) then say a low bar, but it's so similar to a high bar backsquat, that even oly lifters train it at a ratio of 2/1 back squat to front squat. Just go high bar and it's pretty much the same thing, and you can probably use more weight too.

If aesthetics is what you're after squats alone aren't enough, though. They don't target the rectus femoris properly. You'll need sissy squats or leg extensions to isolate that muscle.

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>>40897748
I got 2 Gold Standard 5lbs bottles for 62.99cad each and didnt pay taxes after talking the at GNC down. Did I do good, /fit/? First time buying gold standard and i dont know if thats a good deal or not

>>40903197
No problem. Since you don't have a lot of mass anyways, it's not like you're likely to be losing anything significant or even noticeable on a cut either, so you don't need to stress out about it too much.

>>40903126
Me neither and I don't know if I will bitch out or not. I mean I already came this far. Never had abs though and now I can see top 2 and starting to see second set. Something about 6' 150 just sounds so bitchy

>>40903246
I don't know the prices in canada but over here in Europe one 5lbs tub costs around 50-60 euro, so you got it for less than that. I recently got a deal for a 10lbs bag of double chocolate for 90 euro. That was a good deal.

>>40903219
If my quads are shit should I add some front squats to my routine. Crushed my diddlies but have to reload my squat at fucking 170

>>40903297
Damn, in Canada one tub is worth 108 dollars. What the fuck.

>>40903306
Just so we're on the same page.
Age:
Height:
Weight:
Calorie Intake:
Protein above approx 1g/lb lean mass:
Sleep Schedule:
Routine:

>>40903323
26
6'
172lb
2000cals
Usually get around 140-180 grams a day
Sleep 7 to 8 hrs a night
Doing SS.

>>40903308
Yeah, kinda pricey over here but still the cheapest source of protein when looking at g of lean protein per euro. I've made some calculations and so far the only things I have found that cost less per g of protein are beans and milk, both with a more than a 1/1 ratio of carbs and protein not so good for cutting but great for bulking though.

>>40903361
Are you aware you're probably around a 750-800 calorie deficit? Of course you're going to stall. Don't worry, if the ohp, bench and DL haven't stalled yet, they'll follow shortly. Eat at least 2300 if you want to continue cutting, but don't expect any amazing gains during a cut. Once you start bulking you'll see progress in your numbers.

Wasn't expecting miracles but I was flowing through the sessions then bam it's like lifting a house. And most days I am closer to 2300 and weekend lately have gotten outta control close to 3000. But some days in at 1800. Try to balence weekly. Was gonna get down little further and start slowing the cut

>>40903265
Agreed. 165-175 Is my preferred weight. It just seems right. Probably because I spent high school as a spooky 140 lb skelly

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>>40901045
just do an actual beginner routine for the sake of making actual gains, thats just a garbage split

>>40902486
if it fits in your macros and kcal needs, sure. but you'd still be better off eating actual food

Been lifting every day for about five weeks now, no serious physical gains yet but i can definitely lift heavier weights for longer. I'm 5'10" and 148lbs but it's totally skinnyfat mode, and i have fat in the stomach. my question is, if I already have bodyfat, should I be bulking to gain more to git bigger or try to lose it while lifting throughout?

>>40902097
this is absolutely repulsive in every way imaginable

>>40897748
The general consensus is that abs are made in the kitchen, but is it possible to just not work abs enough? I'm 6'5" and have a low bodyfat from being a former skelly, but I've never really worked out abs, and they've never really showed that much.

I'm on creatine right now, so I'm slightly water heavy, but are there some exercises I should definitely do if I want my abs to show more? Same with obliques?

>>40903977
abs are a muscle, just like any other muscle on your body. it will go through hypertrophy if you train it.

>>40904009
Should I do exercises with additional resistance, such as sit up machines? Or should I do bodyweight exercises like crunches, and oblique twists?

I have a longish face, what should focus on lifting to make it look normal?

>>40904096
whichever exercises you will stick with over an extended period of time. I am partial towards the ab wheel, side bends with dumbbells, and hanging leg raises with a dumbbell between my feet. But if you're more into dragon flags and L sits and such, that works fantastically.

>>40902476
How much more weight should I gained to avoid being otter mode when I cut? Id like to be somewhat bigger then that

My doctors continue to misdiagnose my shoulder injury for years now and I'm pretty convinced it's caused from nerve damage because my left arm literally feels paralyzed at this point. Anyone know what options I have to solve this problem?

Part of me is scared my arm is going to be like this forever. So much money and time wasted with doctors.

Should I start cut for the summer?

Current lifts are
OHP- 100lb 5x5
Bench- 155 5x5
Squat- 205 5x5
Rows- 125 5x5

Or should I just keep eating alot and get semi-fat throughout the summer?

5'10 170lb

I went to the gym for the very first time last Wednesday, and I'm supposed to go again today. Problem is, my muscles are hurting like hell, especially my pectorals, making lifting my arms a pain. Should I punch through and just go or allow myself more rest?

>>40904155
Find a competent doctor, you dipshit. We can neither diagnose your arm properly, nor give it the treatment it needs (whatever that is)

I usually drink 2 litres of water a day.
But 2 or 3 times a week I run for 5k and I usually lost around 1-1.5 kg through sweating.

The question is, should I replace the water that I lost during my run and drink 3.5 litres of water on the days that I run?

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For pic related when it says progress with 2.5 lbs for upper body and 5 lbs for lower body, does that mean I add two 2.5 lb weights to my upper body lifts and two 5 lbs to my lower body or does that mean total weight added? My gym doesn't have 1.25 lb plates so the minimum weight increase is 5.

>>40906026
It means add 2.5 lbs and 5 lbs total. Just buy some fractional plates and carry them in your bag when you go to the gym.

>>40906039
Fuck

Thank you

>>40902564
Bumping my question

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Will swimming after a workout kill my gains?

>>40902361
Safer, probably builds a more aesthetically pleasing chest(depends on your preferences). Less weight though and you do not get to brag about it.

>>40906146
No.

>>40905329
How do you row less then bench?

Is it possible that weighting myself at the same time in the morning two days there's still a difference because of water weight or accumulated shit?

I've weighted myself a week ago and today in the morning, at exactly the same time and i weighted exactly the same. I'm on an agressive cut, does that mean i lost no fat this week, or is there a chance that the second measurement implies more water weight?

recommend a protein powder.
also buy from amazon? or where?

>>40906221
also why the fuck do some protein powder descriptions say they help "lose weight"?
sounds like bullshit

>>40901045
>this goes against the convention as they are all isometric (even 'bench press' is on folding machine)
What does this mean? Isometric exercises are things like a plank where you hold the position. Nothing to do with the rep range or free-weight vs machine.

If you're worried about doing 3x12 of everything, that's fair enough. Fitness instructors usually tell you to do the 8-12 rep range for general fitness, in absence of specific goals. /fit/ generally advocates building strength first, with something like 3-5x5 and gradually progressing to the higher ranges where you will get more hypertrophy and muscular endurance.

Also, the split is pretty weird and doesn't really work. For example OHP obviously works shoulders and shoulder press obviously works triceps (they are the same thing). PPL is the most popular and for good reason. If you want a 2 day split, either do all upper body and legs or do push+legs and pull+legs.

>>40906234
The idea is to replace carbohydrates with protein. Protein fills you up faster so you consume fewer calories.

>>40906026
>>40906039
I'm not sure about this. 2.5 lbs is nothing. If that's what it means then it's just pointlessly marginal. On a given day, random factors will vary your strength by more than this.

>>40906220
this please

>>40906261
Its less about faster and more about longer.

You can eat a dose of carbs and be hungry again in ten minutes.

Protein has the same calorie count as carbs, but satiates your appetite better/longer.

Fat is the best at fulfilling your appetite, but has more calories. So it's not the best option.

Because calorie restriction is harder than portion control. A handful of carbs and you'll be hungry again sooner than a handful of proteins.

>>40906286
2.5 lb can be great for OHP, Not quite as helpful for bench though.

Is quitting coffee a meme or does it actually have health benefits
>haven't had any for 2 days
>woke up, ate and then went back to sleep for 6 hours
>couldn't hit goal lifts in the gym

>>40900983
That's just your body telling you its working.
Also I need some sauce on that

Will swimming on the day after a workout fuck with my gains?

Hey guys. Gonna have to stay nearly 6 ou 8h straight seated to listen to some boring symposium. Are there some sort of exercise I could do to up my metabolism while attending and faking attention?

How long should I pause the bar on my chest in bench press? I just started doing pause bench and I'm doing 2 secs is this enough

What's a good program for a retard who injured his knees and can't put any sort of weight on them? I'm not sure even standing dumbell shrugs are safe for me.

>>40906775
I'm wondering too. I wonder if it isn't better to swim on the same days than we lift. So we have a full day of recuperation the day after.

>>40906837
2-5 seconds depending on how well you can keep breathing.
But you don't pause with the bar on your chest. It should be hovering just above so you are having to contract the muscles isometrically.

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>>40897748
How do blisters work?
I got some on my feet from dancing,will I keep getting blisters in the same place once the ones i have heal?
or will that place be tougher or something?

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I want to do a little extra on rest days - Stretching and flexibility. Anyone know of any books that will get me into that sort of shit?

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>>40897748

So I went heavy on deadlifts today and I started feeling pain in my right shoulder. After finishing diddlys I moved to pullups and as I was going up I felt like my right shoulder awkwardly... lets say skipped, since I lack a better word. I finished my entire back day without any problems (except those two I guess) but I'm worried that I might snap my shit up in the future.

So am I on the road to the snap city? Anyone had similar experiences?

>>40907086
"Becoming a supple leopard" pdf available online.
Look also into starting stretching. https://phrakture.github.io/starting-stretching.html

>>40902097
Congrats, do you know the sex?

>>40907101
merci

Should i do a heavy 3x5 curl set and 2x10 after or just use hypertrophy range for all of them?

Ab wheel or leg raises?

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Hey, this is my deadlift starting position. Is it correct?

>>40907332
mirin chin

I diddlied 3pl8 last workout. Just went with doing singles with 10 lb increments after doing my workset at 255 lbs. I was pretty happy and even surprised I had it in me. What really bothers me now is my squat. It's disappointingly low 165 lbs. I do paused highbar squats because it's easier on my knees and my proportions make for a weird-ass lowbar squat but even considering that it's fucking embarrassing. I squat every session. I try to do lp but every time it fucking fryes me. Nothing else fucks me up like squats.
What should I do?

>>40907923
Same anon. I am getting close to 3 plate diddly but 170lb squat that feels like I have a horse on my back. Not to mention I am exhausted after just a couple

>>40905329
Do a lean bulk so u dont become too fat but dont cut with those stats

>>40905329
>>40908137
Actually, MB u should cut, u are quite heavy for 5 10 and not a lot of muscle probably

URGENT
R
G
E
N
T

Do bent over rows interfere with my ability to Overhead Press?

I just added them and got my form right. I got some serious DOMS and couldn't even do half of my reps for OHP.

I figured a pull movement would not interfere with a push one, but this is the second time I've tried to implement bent over rows into my OHP centric program and the second time BOR has caused a significant decline in OHP ability.


If this is true, then BOR could be a nice accessory/plateau buster for OHP

>>40906837
Only pause on the bench if you are training for explosiveness
It will lower your working weight a lot, more than you'd imagine
Mehdi recommends to touch and go with no bounce, and currently that's how I do it

lets say I want to eat food and build muscle while still having some fat left
I already have some muscle but there is fat too
can I just eat at maintenance and recomp in the long run?

>>40906220
>>40906317
this pelase

QUESTIONS

1)I think im getting sick but not too sick yet, should i skip the gym?

2)Im on an extreme cut, would i benefit from taking vitamin pills or can i get micronutrients from one different fruit every couple of days

can anyone please post the uterine contractions image?

Is lifting heavy 3 times a week + walking long distance on off days enough to reap cardiovascular health gains?

Dunno about you guys but squatting heavy really gets my heart going

>>40908982
>im on an extreme cut
if its not psmf you should stop and rethink it, maybe read that psmf book

I have this slight burning/warm sensation in my knees after I come home from the gym. I'm assuming it's from squatting all the time. Anyone know anything about knees so I can address this issue?

>>40906564
the only health benefit I can see is the reduced stress on your heart while working out but I find that coffee is essential from a mental standpoint to work hard and drive myself (at least doing medium cardio)

coffee shouldn't be affecting your lifts?

I went to the gym for the first time last Wednesday, and my pectorals have been sore as fuck since. Going again tonight, what's a good routine for abs, legs, and biceps?

>>40908793
you would need to eat at a slight surplus I think to continue muscle building; it's going to take a long fucking time but yeah you can do it if you're good at tracking macros

>>40909293
read the sticky

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>>40904096
Many gyms have a weighted ab crunch machine, try that. Also do ab roller, oblique plate bend overs, oblique twists with a weight in hands while sitting on the ground, and captains chair work. That should hit most for now and is a good starting place.
>>40904116
brain gains. In reality there arent any muscles in the head that can be worked.
>>40905542
go and do lighter weights. You have doms and lifting lighter weight will allow blood to be pumped to region and the warmed up muscles will aid in recovery. You will get doms a lot and it will slowly stop happening as you gain strength.
>>40905851
drink water when you are thirsty or just sweat a lot.
>>40906220
>>40906317
yes its possible. To get an accurate weight do it every morning soon as you wake up for a week and then average it.
>>40906564
you are detoxing from the coffee it sounds like. I can get headaches when i skip. It does have benefits though, coffee has some good properties, caffeine is a stimulant tho and addictive, but long term harm is probably only acid reflux from acid in the coffee or slightly yellow teeth.
>>40906778
Light cardio and coffee.
>>40906852
ohp, shrugs, curls, dumbbell raises, and tricep work can all be done seated. Try that.
>>40907038
blisters are body pumping goo to a region of high pressure to prevent skin damage. You will probably get blisters in the same location every time as its where you are putting the most pressure on your feet due to the way you walk and/or the type of shoe you have. If you are dancing you will probably get a lot of blisters until your skin is a bit tougher.
>>40907217
depends on your goal.
>>40907248
both. ab wheel last.
>>40908426
bent over rows hit rear delts which can potentially weaken OHP.
>>40908982
1. yes
2. take a multi or do dark leafy greens.
>>40909149
no. Cardio is high intensity over extended time. Do hard cardio with high resist and slope.

>>40909390
My rear delts are dogshit. That makes sense

>>40909390
>no. Cardio is high intensity over extended time

If you squat and deadlift on the same day thats well over 20 min of high intensity

>>40909430
True its some but you also want to do actual cardio.

>>40909414
I will actually add that doms in your back may also fatigue your upper body and prevent good power for OHP.

>>40909461
why

How can you tell if you hurt your back or if its just sore?

>>40909485
I just deloaded and had textbook form for BOR.


Back doms like I've never had before.


>>40909594
The pain is central to an area/movement and is SYMMETRICAL. That's a very good indicator that is muscle soreness.

If it hurts consistently (while not in a position that would normally work the muscle associated with the area of pain), then it could be inflammation.

>The left side of my abs are more visible then the right side
Where did i go wrong?
>Too hairy to walk shirtless
Anyone else got this problem?

>>40909692
Own the hair dude. Trim a bit and then own it. If any girl gives you shit about it tell them they'eve been fucking boys not men.

Cant help with the abs sorry. You might be favoring one side, make sure you are doing the exercises straight.

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Jsut got done with my workout and shower.

After my workout this place right here WAS STRESSED AS FUCK

I couldn't even bend over to place the weights back without noticing the pain.

I have been having this ever since I started squatting, what could it be? are any muscles being worked there while squatting? Is this normal for you squatters?

>I've been on this cut for a month
>hardly any change
Has anyone just ever gone and said fuck it and just do an extreme cut just to see results at the expense of getting weaker?

I'm tired of this shit, I've been in the low 20% bf range forever. I want to just go on an extreme diet like 1500 cal a day and get down to a low bf%.

>>40910011
Probably means you're lifting more than your lower back is capable of. Yes, your legs can push that weight up, but your back is ded. Your form is being compromised.

>>40910057
>Probably means you're lifting more than your lower back is capable of. Yes, your legs can push that weight up, but your back is ded. Your form is being compromised.


What the fuck that doesn't make sense. I'm 190lbs and I'm only squatting 135lbs.

>>40910011
Probably a weak lower back, I had the same thing except it was cause of Deadlifts. I just added hyperextensions with a plate to my routine and it's all fixed now, don't feel a thing.

>>40910076
>I'm 190lbs and I'm only squatting 135lbs.
Then your form is just shit, or this is literally your first day of lifting.

do bcaas spike insulin enough to take away the effect of yohimbine?

>>40910011
Check your form for buttwink. Make sure your lower back stays flat. Switch to high bar or front squats and see if they suit your proportions better.

>>40910102
I heard buttwink was just a meme?

>>40910126
It depends on the extent. It is rounding of the lower back. A little is ok. A lot is bad.
I'm very familiar with the pain you describe. I've spent years working on my terrible hip flexibility. If you're buttwinking real bad you need to reduce the depth of your squats until you improve your mobility. Use a box to limit depth if you have to.

>>40897748
is it worse to drink one beer for 7 days or 7 beers in one day?

>>40897748
Broke my pinky
What can I do?

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>>40897763
>https://forum.bodybuilding.com/showthread.php?t=149807833
>Not sure why you would do the same lifts on a regular basis.
Keep the same push/pull and keep it usually stemming from compounds toward isolation throughout the duration of the workout but rotate some of the lifts around. Also no real reason to put rep scheme on a routine basis. Alter rep scheme evenn if you regularly select 1 method of lifting over another it's good to incorporate a variety of repschemes for different types of muscle conditioning.

>See all the nofap threads
>its been two days guys
>its been three days guys
>GUYS ITS BEEN A WEEK
>i myself fap once a week
What's the point of all the nofap?

Diamond pushups vs regular pushups+chair dips?
Diamonds are supposed to work the triceps better but I feel like they're not doing anything for my chest, also I only reach failure because my hands start slipping from underneath me, whereas with dips I can really kill my triceps and shoulders.

I'm bulking but also still on my beginner routine. I can't squat anymore due to hurting my knee at work and I don't want to give up leg gains. I can still deadlift without pain but putting weight on me knee kills me. How to get thick juicy quads anyway? I mentioned I was bulking because I was thinking that adding biking would be a good substitute, but I'd rather not do so much cardio that I'll have to eat another meal if I can help it or if there is an alternative.

I started lifting again 5 weeks ago,

I weighed 76.6 kg, 14% bodyfat

Now 5 weeks later, i weigh 80.5 kg

Am i eating too much?
I drink protein shakes every day and im in the gym 4 times a week

>>40902419
Answer me.

i started a ppl routine that i made (a week ago) but i bumbed into Stronglifts and it caught my attention,especially the linear progression stuff...Should i start stronglifts or continue my routine ? My lifts are weak as fuck btw

>>40911222
Answer these trips

>>40911097
pls

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How far can you spread your TDEE/Macros?

Like if i under eat 500kcal today, am i fine if i just add them tomorrow?
Same question for macros...

My gf has 13" arms and deadlifts 2.5, are you weaker than her?

>>40911097
try mountainbiking, if it's possible in your area do it outdoors, its fun and is gonna give you what you search for

I go to the gym 3 times a week, recovering fatty so my lifts are pitiful. Is it a bad idea to do some bodyweight exercises at home in the rest days or recovery must be total?

Decline bench, yay or nay? Currently doing flat and incline +dips, enough for a well rounded chest?

Havent lifted for years, getting back into it.
Are there any programs for people who already did shit in the past or should I just go with something like SS at first and then switch it up later

I've been lifting a few months and want abs for summer. Will people think I look too small if I cut down to 140lb @ 5'9"? I have a good frame so I won't look disproportionate.

Hey fit, i'm doing ICF 3x5 currently and i'm cutting.

In ICF you're squatting 3x a week and deadlifting 1-2x a week. Been on this program for about 7 months but I was bulking until now.

I'm thinking of only squtting twice a week and deadlifting once a week, but benching twice a week and OHP 2-3x a week since I want better upper body gains and i've been stalling constantly on those lifts while my squat rockets upwards.

Good idea or no?

>>40913003
*benching 3x a week

Is whole oats and (bio vegan) oat flakes the same thing? I can only find flakes around here.

Also, if I eat rice must I eat brown rice? I prefer white but heard conflicting shit about white rice being unhealthy.

>>40911040
someone?

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>>40908451
I started pause bench because my speed from the bottom of the lift is utter dog shit...my chest shows it I think
>pls no bully
I guess explosiveness is another way of improving speed from the bottom so I should keep doing it

>>40911040
>>40913047
Well personally, I'm doing it because after having some luck with girls (finally) I've realized how much masturbation and porn has fucked up my perception of sex and intimacy. Trying to cold turkey that shit, at least until my head and dick are back on straight.

Is there any point in lifting if I plan on drinking tonight ? Will it cancel out my gains ?

Is 42,6 nmol/l P-Testosterone considered good?

>>40913379
>Is there any point in lifting if I plan on drinking tonight?
yes
>Will it cancel out my gains ?
no. might make DOMS worse. drink a lot of water. Don't make a habit out of it.

How can I get slim thicc in 2017 with no surgery? I'm 5' 7" wear a size 5-6 and I'm 147 lbs. I like my thighs but my stomach is fucking flabby, how are all these women walking around with with these size 10 thighs with a 3-4 waist?

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I broke my clavicle years ago and it wasn't set, just fused on top of itself, so now it sits higher up on the right side. I tried front squatting for the first time yesterday and the bar grinds against that point. It was really uncomfortable and I only worked up to 115 lbs because it was bothering me too much, and I'm worried that I won't be able to ever go heavy on these. Will this subside, is it just something I will get used to, or am I just not meant for heavy front squats?

>>40910011
if u don't fix your form you're going to snap city

>>40913379
To a degree, alcohol inhibits protein synthesis but it won't make your workout meaning less. Just less efficient and effective.

>>40913507
you're flabby because your 147lbs is fat. lift and do cardio until you are less fat

I started benching at the beginning of February and managed to do a one rep at 135. Today I did 5x5 at 135 but I don't really feel sore. I did one "to fail" set and hit 7.

Is this decent progress? What else should I be doing to work on this?

>>40913545
front squatting is usually uncomfortable the first couple times but with your medical history you should really try to get a professional opinion before going heavy.

>>40913586
You're doing good, just keep adding weight.

>>40913598
MOAR WEIGHT MOAR REPS

Basically should be my plan?

>>40913607
If you're doing 5x5 don't add more reps. Just more weight. Try to increase every week while you're still new to lifting. Grab the 1.25lb or 2.5lb plates if you're gym has any when adding 5lbs a week gets too hard

>>40906146

Depends on how rigorously you're swimming. It can be great for cardio, but if your heart rate gets too high, then you'll start to burn fat and muscle.

Like for me, I might walk for forty minutes or an hour on the treadmill at a 17% incline, 3mph. Enough to get my heart rate between 157-163. If it starts to hit 170 all of a sudden, I'll slightly reduce speed and keep going.

My experience is that I've been lifting for the last four, almost five months, and I've gone from 25 to 16% bodyfat while putting on twelve pounds of muscle.

>>40913625
I try to work out every day. If I go tomorrow should I do 5x5 140? And then do that for like a week then try and go up?

>>40913640
Yes

>>40913670
Sweet, thanks man. I know my gym has 2.5s but not 1.25s. I just don't want to jump too much.

Yesterday i re started the gym with pec day and hit it unusually hard.

then at night while i was masturbating i got a huge pec cramp which is completely new for me, should i take some kind of precaution?

Do I need to train arms if I do 100 pullups and 200 push-ups 3x a week?

>>40913829
you can do 100 pullups in a row? height and weight please

>>40913829
How the fuck do you do pullups I've been doing lat pulldowns and can't get one still

>>40913829
If you're goal is to continually progress then you need to progressively overload your muscles. If you aren't doing weighted pullups and weighted pushups then you aren't going to build strength, just endurance

>>40913932
Lat pulldowns don't help much with pullups, or at least that's the meme we push here

Either way, best way to get better at pullups is to do sets of pullup or chinup negatives, lowering yourself as slowly as possible

>>40913932
you can't get one lat pulldown with the minimum weight of the machine?

>>40914036
i sit feasible to go from 173cm 85 kg to 78kg in 4 months?

>>40913914
Kek, not 100 pullups in a row. I can do multiple sets of 20 though. 6ft 161 lbs.

>>40913969
Meh, I don't give that much of a shit about being able to lift heavy, I just want to have good upper body strength and ottermode gains with decent biceps.


Also, one more question. Let's say I can't do squat at my shitty gym. Can I do leg press 3x5 3 times a week and Deads 1x5 twice a week and still make ss tier leg gains?

Can you go to low on squats. I like going till my ass can't drop further. To where my ass almost touches my heels. It makes it hard to progress though but feels nice

>>40914262
>6ft 161 lbs.
found the cause. thank you mr skelly, you should do weighted, you're not working your biceps as hard as you think

>>40914271
i squat over a hole and drop my ass till its 3 m below my feet

>>40913286
Honestly you're just fat. Focus on cutting first.

>>40914439
Nigga I was serious i can lift more if I don't got all the way down but just break parallel

>>40914036
I can't do one pull/chin up.

I can do lat pull downs

I've been doing keto/intermittent fasting/rogan memes with actually a lot of positive results. But I'm starting to get bored with the same type of foods over over again at the same times every day. What's a good way to mix it up a bit and still stay "in bounds" so to speak

>>40914627
Lose weight. Keep doing lat pulldowns and other back exercises. I remember back when doing one pullup was hell, now I do sets of 12x10 when I'm just bored at home.

>>40914304
>Having a bmi of 21.2 makes you a skelly on /fit/
Kek, body dysmorphia must be fun man.

>>40914820
Post body then

>>40914820
>still believes in bmi

don't worry once you get into fitness your life will improve. youre clearly not aware of the basics yet

>>40913286
Fix that anterior pelvic tilt.

Do stretches for your lower back and hip flexors and start doing more core work

>>40914271
olympic lifters squat that way. i don't think there's a problem with it if you have the mobility to do it

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>>40914857
>Post body then
Ok, I will.

>>40915351
I have the mobility just not the strength kek

>>40911040
The broscience says it increases ya test. Ive also heard it only goes up the first 7 days then goes back to normal. Idk senpai its all broscience

>>40912833
Id say start with SS just to get back into it, then switch your program depending on youre goals

>>40915410

So you're just a low fat skelly woah dude must've been hard eating 1200 cal for a lifetime.

Nice try not including your chicken legs in the frame.

>>40911040

The point is to look for magic solutions to avoid addressing the real problems head on, because this place is filled with children.

>>40913586
Progressive overload. Normaly if i can hit 5x5 on a specific weight i add 10 pounds and do a 1xfail and go from there.

So I recently lost 40 pounds (205 -> 165, height 6'1"). I'm a beginner at lifting, but have been lurking /fit/ for about 6 months.
My question is, should I keep cutting to 160 and maintain my current lifts, eat at my TDEE and slowly increase my weights, or bulk and try to maximize my noob gains?

I really don't want to get fat again (so soon) so Id rather not bulk right now unless it's necessary.

My forearms are shit. Wrist curls, yay or nay?

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I have a bulged disc and I can't even do dumbbells bench press.
Does it take a long time for the disc to settle and start the process of healing

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Im a beginner and I just got out of a fever, which means I skipped a workout.
However, all my weights went down, my deadlift went down 20 fucking lbs, putting it me back to 1pl8, which I managed to reach without much difficulty, now I just could not feel any strength, during all the workout I felt tired but didnt sweat at all. What is the standard procedure here?

>>40915695
Do what you can until you can do more,

>>40915843
yeah you were weak because you were sick it happens. Just train at the level you can

>>40901045
3x12 is crap
Strength routines will yield larger muscle gains

>>40915843 me too every lift failed. Fucking sucks

I snapped my shit up by having bad form on squats.

I'm thinking about getting a coach and starting over on form entirely, making sure to be 100% perfect now that my back is almost healed up (only really have pain in hip muscles now, back seems clear).

Anybody know how much I should reasonably expect to pay for a decent coach in order to avoid being jewed?

How often do you recalculate your TDEE and adjust your cut? Wait until you stall or is there a certain amount of weight change you're looking for?

>Eating at 800 deficit almost religiously
>154 lbs
>weigth myself after a month
>152 lbs
>month later
>154 lbs wtf
Can it be noob gains? am i wasting them eating at a deficit instead of a surplus?

>>40916134
You're a fucking idiot if you pay someone to watch your ass while you lift. Lower the weight 20lbs and get the next guy over to film your squats. Work your way back up, and critique your own form. You can post vids/pics here or to Reddt for free advice.

>>40916153
You're miscouning. Or you miscalculated your TDEE. Or you're storing water weight. Or it's just time to recalculate your TDEE. Or you're weighing at inconsistent times. Probably a combination of all of those. Anyways, eat less. Although you seem pretty light, idk how tall you are.

>>40916141
MyFitnessPal does it every 10lbs I think.

>>40915529
Just bulk. You're incredibly light for your height right now. It'll be easier to lose those last stores of fat when you have more muscle on your body. Clean bulk and lift heavy as fuck for a year. You'll appreciate the results.

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>>40915410
Looking good breh, but still hungry

>>40916170
Doing that snapped my shit up in the first place, bro. I thought I had it, nobody around saw any problems outside of "You shouldn't go to parallel, just do half squats" and bam, fucked my shit up good.

I can't do this again. It's been several awful fucking months where I haven't been able to work out. I'm totally willing to pay the money, and I do have it. I don't intend to get a coach/trainer for the rest of my life or anything, just for a while to get things straightened out and get on a decent progression back upwards.

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Skellington fighting for his life to escape DYEL here.

What the fuck is 1/2/3/4?

>>40916182
Im a manlet ex-fatass, i want to be very lean i think im pretty close to my goals but the numbers dont match, already recalculated tdee but its the same as the last month

>>40916316
homosex

>>40916316
If you are skelly and want to be bigger you need to eat excessively, continually while lifting heavy shit regularly and doing only the cardio you need to maintain your health/performance.
1/2/3/4 refers to the number of 45lbs plates added to one side of the barbell for totals 135/225/315/405lbs for the lifts ohp/bench/squat/deadlift it is a random fit meme for how strong you should be to be considered not DYEL.

can I take 40mg of oral testosterone undecanoate a week without PCT and have no side effects?

how's my squat form
https://www.youtube.com/watch?v=1GJ-d8SX4Lg
>sorry bout the babbyweight

Power-cleans are stalling. Also I'm going on a date soon. Please advise.

>>40916662
Power cleans are just a meme.

>>40916690
You're a meme!

I kicked a heavy bag with my instep way too hard yesterday, and now my foot still hurts when I walk. I have 18 hours to make the hurt disappear and get back to OK condition because I have a long bike ride coming up.

The last time I had been training a striking martial art was ~3 years ago, so my fists, feet, shins have gotten soft. I just got carried away because the gym got a new heavy bag.

tl;dr: How do I make my foot stop hurting and get into good condition? Is the answer massage or some shit like that?

Okay guys I'm 5'8 and 210lbs. I have been working out since september and have lost over 30 lbs of fat and packed on muscle. I feel that I am not going my full potential on deadlifts and squats so I wanted to get your opinions. I do 3 sets of deadlifts of 225 of 6 reps each. My squats are 3 sets of 225 of 8 reps each. And my bench press is 205 of 4 sets of 6 reps each. Please tell me what you think I should do if I should change anything

>>40916730
>4x6
Do 3x5, my nibba, except for DLs, do 1x5 for working sets on thems

>>40916730
Go on a real beginner program with linear progression. Your lifts won't be easy for much longer.

>>40916471
Liver disease

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I'm building a home gym and since my commute to the gym will be eliminated I am planning on lifting 5x per week. I will be targeting a different bodygroup each day. What changes would you make to my routine, and in what order would you place the workouts (with two rest days, ie. x123x45) in order to maximize recovery time?

1 Back:
Deadlift
Bent over rows
Pull-ups
Decline dumbbell pullover

2 Chest:
Flat bench
Incline
Decline
Chest flies
Push ups

3 Arms:
Curls
Hammer curls
Skull crushers
Wrist roller
Dips

4 Legs:
Squat
Dumbbell lunges
Calf raises
Leg extensions
Leg curls

5 Shoulders:
OHP
Lateral raises
Front raises
Rear delt row
Face pull

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>>40917071
>He still does bro splits.

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All I have is a barbell and an ez bar. Anything I can replace all this dumbbell stuff with?

I'm cutting but still want to eat more on days I lift.

Assuming a TDEE of 2500 and a 500 cal deficit for cutting purposes, can I just eat 1500 one day (non lifting day), and eat the full 2500 on a lifting day so that I have a net 500 cal deficit, but still have more fuel for lifts days?

Assuming I hit my macros every time ofc.

>>40917183
You can but it would be stupid considering you don't grasp how your physiology works.

are DOMS indicative of muscle hypertrophy?
reason being is I can only really get DOMS in my pecs and legs/glutes even tho im pushing myself equally as hard in all my lifts.

bench, db press, deads, squats + accessory work etc.

and im concentrating on squeezing the muscle in all that i do, that muscle mind connection feelslikeimcumming.pdf

>>40913286
G Y N O

Y

N

O

>>40915410

looks like technoviking mode, kek

>>40917110
Yes.
Maybe do the Curls with the Ez bar, other day Straight bar
And the lat raises...
Try light Behind the Neck Presses

Or some shoulder pump complexes

Hope it helps.

>>40917384
DOMS have.nothing to do with progress. It comes from doing something youre not used too. New intensity/rep range/ exercise/variation or simply something you havent done in a while.

>>40897748
any guides for breathing during squats

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Skelly here.
Started 2 months ago at 117 pounds, 5'11'' and 5% fat

Last time I checked myself I got to 129 pounds but only rised 1% on fat. (Im 6% now)
I've been trying to merely eat more, most of my meals are rice+beans+(chicken breast, steak, porkchop or tilapia)
And also I've been trying to eat yogurt inbetween all my meals; besides that I've been religiously avoiding trash food.

My questions are;
Should I indulge myself more on trash food to gain cheap fat? Is it a good idea?

With the progress I just said, am I gonna make it brehs?

I've also been taking 10mg of creatine preworkout and a glass of water with 3 scoops of whey post-workout, if it matters.

Can I expect more "noob gainz" in the next months or is it over?

>>40913025
Anyone?

>>40917831
Just keep up what you are doing and slowly increase your calories as your weight increases

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When talking about 1/2/3/4 plates, is it 1rm? How often do you attempt 1rm in your workouts? I always do 5x5 on the big lifts, so I guess my 1rm should be a good bit higher than my actual working weights

>>40907332
lower back is rounded
stretch hamstrings

Is my core just weak or is this the beginning of a problem? I was doing my work set deads and after the 2nd rep the top of my abs felt like they were going to tear, it only lasted for about a minute after the set and didn't come later in the day.

>>40913025
>whole oats and (bio vegan) oat flakes the same thing
no
whole oats are just that
"bio" implies organic farming and "vegan" in reference to a plant is advertising dishonesty

>>40915695
oh, boy........

go to a doctor!

Anyone have any tips/resources I could check out regarding sex?

Main issue is that I am not able to make my gf cum. I can get her to the point that her legs are shaking but she doesn't actually orgasm. This is with my tongue since my fingering is awful. The thing that I have been doing is from the Nina Hartley vid.

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Went to a party at a family friends house last night and my childhood friend who I've been in love with since high school was there. I can never get the courage to say anything. I woke up just extremely depressed and can't shake it. What do?

>>40903091

Fitbits are never going to be very accurate. Just measure your weight loss and track cals for a few weeks and you should be able to get your average daily cal target. 1lb a week and you've got your 500 deficit.

>>40901045
Just say your doing a routine for *INSERT* sport.
Also don't be a fag

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>>40902590
Or do pic related

>>40902419
Yes.
The context is that you setting conservative pr's meaning you should aim to make little pr's instead of a big pr a week if your a beginner.

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What do you guys think of this routine for a beginner?

>>40920310

That's not a routine. It's a list of compounds. Just do a PPLPPLx or ULxULxx routine. Google some. Most will be fine. Just make sure you hit the ones in your pic and smash some accessories to go with them.

how do I get energy for early morning workouts?

Preferably no caffeine/sips

I have an internal hemorrhoid that doesn't hurt or itch. I've already fixed the diet side. Should I take this opportunity to do squat volume work instead of heavy stuff? I have heavy squats and deads in about 20 minutes. I'm not worried about prolonging it as much as making it worse.

>>40920686
Two glasses of water and a banana. Do a little more warming up, force yourself to do some pushups/jumping jacks right when you wake up. Also a hefty dose of discipline.

>>40920310

>>40920392 addresses your concern but I just want to pick apart that image you posted.

First of all I agree with the general sentiment of that post, but some of that stuff is baloney.

If you're going to suggest that 1/2/3/4 is some kind of ultimate standard why recommend a 3x8/3x10 based routine without any sort of plan for progression?

Also there is no way you are hitting a real (full rom) 140kg squat on 3x10 and nothing else.

Also while most people can hit two or three of the 1/2/3/4 on a basic linear routine they will have to incorporate a more complex training scheme to hit the other one or two that's left.

Finally, it is much more sensible, physiologically. to classify someone who cannot progress anymore on a linear routine as an intermediate.

>>40920740
One bump for quickness cause I'm bout to warmup on squats.

>>40920905
>>40920905
Not an expert by any means, but I suggest taking it easy, go for volume. I've had hemorrhoids before but they were mostly a result of lack of fiber and not squats as far as I know. On the other hand, injury prevention should be your primary concern if you aren't a competitive athlete.

>>40920965
Yeah I'm pretty sure mine came from poor diet cause I've been squatting for years and this was my first. I felt like doing a little deload anyway thanks anon, was just about to do my first set too.

>>40920392
>>40920860
Thanks guys

Does mixed grip deadlift cause imbalances? I've noticed my back has a tightness on the side I use underhand.

>>40921175
Theoretically no, but as you've experienced it does cause you to focus on one side.

In my opinion, if you are using a mixed grip, might as well use straps.

Regarding pulling overhand - the deadlift goes up much faster than one's grip strength- no point holding your deadlift back because of your grip strength. If you still care so much about grip strength/want to compete- train it separately.

Noob here. 3 months lifting.

Is it okay if I do, say, about 45 minutes of cardio (jogging/cycling) on my rest day? Will it fuck up muscle recovery(?)?

>>40921255
I've heard you should only use a mixed grip if you need the stability. Lighter than this, you should used double overhand grip, correct?

>>40921255
I've considered straps just haven't done it yet. My grip gave out at 365 and mixed took me to 405 so I don't feel too bad. Straps are better than an injury for sure.

>>40921294
People use mixed grip if they need to deadlift heavy but don't have to grip strength to pull it overhand (true for almost everyone) and are unable/don't want to use a hook grip or straps for some reason. It's not so much stability rather than simply not being able to hold the weight.

Mixed grip basically prevents the barbell from rolling out of your fingers- but you still need some grip strength for it.

Normally I use overhand for warm ups and break out the straps for the working set.

>>40921340
I'd give a hearty recommendation to using straps, would probably bump up your DL by 10 to 20kg.

>>40921284
Should be perfectly fine if not ideal as long as you are eating enough.

>>40921415
Definitely gonna pick up some straps. I've never bought lifting gear before, any brands to shy away from? Wanted to get a belt soon too but I don't know who to buy from.

>>40921434
Straps are just straps for the most part. Grab them off ebay for cheap if you can't find any local.

You could even fashion some straps from an old bag into a pair, made sure they're a bit thick and not too scratchy.

Belts are, I suppose, a bit more contentious but still very useful. Personally I don't think you need to sperg on an Inzer belt, anything at least mid range should do fine.

Unfortunately most folk just wear belts for show- learn the Valsalva maneuver and the correct position and tightness you need to apply (Google is your friend).

>>40910011

Are you keeping your core as tight as you possibly can? Your core should feel like it's being pushed out. This supports your lower back more and stops you from getting a compressed feeling in your spinal erectors during the eccentric part of the movement. I had a similar problem where they were getting super fatigued during low bar squats at around 235lbs, focused more on tightening my core throughout the movement and now I have much less DOMS there.

>>40921535
Thanks for all the advice anon. As far as I know I've got the valsalva down. At least I assume so my squat is 340 and I never experience back pain. Just wanted a belt for extra safety really