QTDDTOT for those that don't know me https://www.youtu

y question is simple. Am I making progress?

Im following a very simple weight lifting routine with compound excercises. In January I could not lift a 30kg Overhead shoulder pres at all but now I am confidantly completing 5 rep sets with 31kg. In janurary I could not nech press 17kg dumbells but I am now completing 5 rep sets with 19kg dumbells.

On february 24th I weighed 57.9kg and on the 24th of march I weighed 58.6kg. I felt sick after this (common cold) and yesterday I weighed 58.4kg.

My routine is a 3 day a week routine with all compund lifts. I do not calorie count, I've just been eating more than I have been compared to my diet I had before I started going to the gym. Before gym I skipped meals especially breakfast, and didnt finish meals. Now I finish all the food on my plate and eat about 3 smallish meals a day and chugg milk intermittently to the point of discomfort.

I AM seeing change on the sclaes but is 500grams in the space of one month really any permanent gain in weight or is that just a natural fluctuation because i didn't take a shit/wore heavier clothes? Is one months really a long enough period to be comparing my weight on the scales or should I be weighing myself every 2 months. I wanna know if I making progress.

>>40926965
well you are def. making strength gains. if you are a very new lifter they aren't as good as they may seem... but fear not if you are you have much more gains soon to come!

So if your goal is to gain strength you are meeting it, I can;t speak for mass but in general you should gain muscle fast as a beginner lifting for strength or muscle(strength will net less mass than muscle focused lifting obv.)

What it sounds like is your body is going thru re composition, that means your weight is staying nearly the same because you are loosing fat and gaining muscle if your diet haven't significantly change. This is very good and exactly what you want but be patient it takes time, in my experience it can take up to half the amount of time it took you to reach your bf/muscle goals just to look as good as you "should" because your skin takes time to adjust and other factors... I can give extra explanation in vid later!

Keep it up anon!

>>40927034

So i'm not sure if i can call myself a beginner. Im 25 and have been very underweight my whole life (you can probably tell this by the weights I told you) but the truth is I have been lifting for 5 years on and off, ive just never been committed because I was in med school those five years and usually gave up lifting after a couple weeks for studying and exams.

Now i've left med school I can say that i've only been lifting weights in a committed manner for three months (ie not missing any gym time). I don't know if that makes me a begginer or not. I certainly done have the strength or physique of someone who has been lifting for 5 years.... My main concern is im not eating enough but if i'm not eating enough I really dont know how im going to pile more food/milk down my neck because the amount I am eating is already making me feel uncomfortable. before I started lifting I felt fine eating 2 meals a day. Now I eat 3 small meals a day and between i drink three 600ml glasses of whole milk. The volume of food I am now consuming does make me feel a bit uncomfortable because im just not used to it.

>>40927152
You are def. a beginner!
Before you concentrate on how much(in kcal) you are eating know you are gaining weight so begin by focusing on the composition of your food, increase protein and limit carbs and fats.

Experiment to see how it changes your energy in the gym and when you find an good level of carbs and fats that won't change your workouts then add high protein food!

Bro you have my body goal. Definitely miring your physique.

I'm typing and will post in a minute.

>>40926932
Nig nig you're still here? Can you afford gyno surgery yet though because it's seriously ruining your aesthetic

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>>40927746
lol man, still no surgery, it does look worse the fatter i get tho, but desu it may sounds like a cop out but i'm glad i've be comfortable with my body!

right now i'm trying my hands at stocks so i'd rather see if I can go anywhere with that but I am taking donations however small that i've haven't touched just for surgery... if I get anything significant I will make a vid series for anyone else who is thinking or wondering how it works!

>>40927706
Thanks man, glad to hear that, always appreciate a complement and a mire, here is a pic of me when I wasn't big!

So i'm a complete noob and I started 3 weeks ago with SS(compound lifts) + extensions + free weights + cables + machines
I try to add other lifts after I'm done with the compound lifts.

Im doing Full body workout.

I'm 5'11 (180 cm) .
weight is 183 lbs ; 175 lbs when I started. I was in skinny fat mode when I started ... still am :(

Time in gym ~ 1 hours 30 min

routine: xAxAxAxx

A ( full body workout ):
set rep
Pullups + assisted lift(60 lbs) : 3 x 5
Bench Press : 3 x 5 95 lbs
Squat : 3 x 6 95 lbs
Deadlift: 1 x 5 155 lbs
Overhead Press : 3 x 5 60 lbs

Bicep curls: 3 x 8 25 lbs dumbells
Lateral flies: 3 x 20 5 lbs dumbells
some Ab machine crunches: 3 x 8 50 lbs
tricep push down: 3 x 8 50 lbs
face pulls: 3 x 12 40 lbs

I do cardio 3 times a week on x ( rest ) days for 25 minutes on treadmill

I know my stats are not looking that good and I am trying to add more weight each session.
My pullup is absolutely shit so I start with that every session. I am focusing on building my shoulders the most.

My diet is clean. I dont smoke or drink soft drinks. I do not count my calories though.
I believe I'm eating right.


My question: Am I being an autist with my routine or am I going the correct path ?
I am planning on following this full body workout routine for 6 months and then I will change it to an intermediate routine.

What is your opinion ? Any changes ?

>>40928045
>Am I being an autist with my routine

kind of, at 3 weeks, i literally just kinda skipped everything, don't need to know that much and seems like you are concentrating to much on specifics. Any extablished routine is fine for a beginner and assuming you are trying to lift for strength SS is a good start... however if you are focusing on shoulders sounds like you wan't mass! Specifically for shoulders get acquainted with the 3 heads of your delt and learn exercises for all 3, shoulders are not easy in that it requires alot of different exercise and a lot of thought. If you are trying to focus on mass for your whole body look for a basic 3/4 day split...

what you should look for in a routine is one that can focus your weak areas, it takes a while to learn but you have muscles all over and in compound lifts usually one will hold you back, so try to isolate which one that is and make sure the other muscles involved in the compound lift aren't neglected!

Are stomach vacuums a meme or they help reduce waist size and help in the way abs look?

>>40928236

Thanks . I will focus on strength in this case. I will shift on a split routine when I'm an intermediate .

Im only deadlifting 225 lbs right now. Should my first warm up set be 135?

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>>40926932
My hips hurt when I squat (pic related)
Is this normal or I'm doing something wrong?

>>40928466
I think the way abs or any any other muscle looks is largely genetic. A muscle can get bigger or smaller but shape is predetermined at birth. Correct me if I'm wrong

>>40928466
meme

>>40928517
i'd start with 95 on boxes if u need it, srs.

>>40928524
does it feel like bone, muscle, or soreness?

Is LA fitness any good?

>>40928576
No, over expensive, they have the hot chicks tho, but gym chicks aren't really good.

>>40928590
Should I go with 24 hour then?
Both are equal distance

>>40928570
>does it feel like bone, muscle, or soreness?
Like muscle/tendon. Only hurts while i squat, the more reps I do more pain I feel...

>>40928600
24 hours is a scam too, i suggest if ur a beginner goto planet fitness for 6 months(if they wont let u do 6 then forget it) if u can find one for $10 (srs) or find a lifter oriented gym where they have stuff like deadlift bars and 150lb dumbbells they usualyl cost around 25/month and will usually work with you on pricing, been fucked over by both LA fitness(it's actually not terrible just bad atmosphere srs) and 24 hrs(literally worst payment dispute i've ever had)

>>40928649
you need to rest, depending on how server the pain you may need to take anywhere between 2 weeks to even a month or more off from squats and working w.e area hurts...

srs

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>>40926932
Big nig you look massive these days, def mirin. Any advice for getting past a squat plateau, I'm at 2 pl8 and I cannot get more than 3 reps with 10lbs more for the life of me. Should I just do a lot of reps with lower weight for a few weeks or should I squat more? Routine right now is AxBxAxx

A: squat 3x5
Ohp 3x5
Dumbbell bench 4x8
Accessory work (usually leg extensions)

B: diddly 1x5
Pullups 4x8 (should probably add weight now)
Row variation 3x5
Accessory (usually another row or some curls)

Thx QT

how do i take better progress photos?
>finally looking juicy under gym lighting
>look okay under own bathroom lighting
>look DYEL in picture

>>40928545
>shape

kind of, look up muscle bellies if you need reference, Kai vs Phil heath is a good reference, Phil has better "aesthetics" because he has small muscle bellies, smaller clavicles, diffrent arm shape, Kai has almost always been bigger in every way but smaller muscle bellies look full easier, smaller frames get filled faster, and a guy with smaller arms can look more full easier but he will almost never be able to be as actually big as Kai but he can still look bigger....

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>>40928680
Ok thanks, will rest.

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>>40928704
pic related is an example, decent lighting, proper pose and proper camera angle... oh and ALWAYS be PUMPED TO THE MAX and never be PUMPED FULL OF WATER OR CARBS...oh and the more ripped you look the bigger you actually look, i'm literally way smaller in this pic vs
>pic inc
but I don't actually look much bigger(probably around 35lbs bigger with slightly more bf)

when I DL I only do 2 things
~5rm for 5 reps, 5 sets
and
>literally warmup very incrementally to my max
bit harder for low weight deadlifters since I was doing over 7 plate so I got in 7 sets but try doing incremental for 5-6 sets to max, just take ur time and don't worry if your increments seem small!

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>>40928758
atleast +30lbs(probably atleast ~20lbs muscle) w/bad lighting, bad posing, slightly higher bf%, not as pumped as first pic and not as "dry"

>>40928758
>>40928776
thanks for the tips
so i guess when you wake up would be the best time to try to take a pic?

can you elaborate a little more about the water and carbs thing?
i thought people loaded on carbs or water before a show to look bigger?

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>>40928776
again also posing for pics you just have to accentuate your strong points, which you don't get to choose and likely don't really want as much as if you could have a different strong point but just learn to like your body man...

I'f I had to give myself tips about the second pic I'd say more shoulder flare, show traps more like in 1st pic, get proper lighting and might look decent like this

btw these picture are taken about the same time... unfortunately I was trying to show bi in the last one and I just don't have big bi's but I do have a good chest(minus gyno lol) and good shoulders and traps/lats

also dat lighting

>>40928798
lol, bodybuilders know exactly when and how much to take and have it down to a science.... they never load water hard and if they do it's because they are on gear and gear makes it go to your muscle, on a normal person it goes to fat, btw they usually do the opposite and take diuretics!

also depends on what your strength is, if you are trying to look big, morning is good, eat ENOUGH carbs night before and limit water for about a day and get a GOOD PUMP AS SOON as you wake up is my recommendation! because it sounds like whatever your diet is might be causing some bloat which will hide muscle, although that is normal

>>40928690


forgot to quote sry

>>40928758

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I've been feeling extreme pain and tightness in my hip flexors and rotators for about 2 months now, haven't squated or deadlifted in 25 days and it's driving me crazy, my hips feel much more flexible but I still feel crazy tightness, what the hell do I do?
Been stretching for a while now (both dynamic and static) and it has not helped at all.
(the tightness was caused by me squatting ATG paused for about 4 months with bad mobility)

>>40928704
isn't the point of progress photos to measure progress/not look as good as possible?

baka lad.

just take a normal pic in consistent lighting with consistent pose.

#1 tip is make sure you get your entire body in frame. If you bulk hard you can end up looking smaller due to not being as dry but if you have your hips/legs/calves to compare to you can see considerable increase in size.

Is rowing a good supplement to weight training?

>>40928959
first off stop stretching, from what you're telling me you kept doing squats and dead lifts even when it hurt, that has most likely only made it worse, if you have insurance I suggest you go see a doctor for anti-inflammatory and muscle relaxers, otherwise don't do anything that uses the muscles that hurt whether it's lifting or not, if walking uses those muscles walk as little as possible etc, and if other exercises trigger those muscles don't do it, it sounds like you may just need rest but the fact you kept doing thinks when it hurts and that you said rotators makes me think you may actually need/want pills

>>40928992
not unless you plan on rowing an actual boat or by rowing you mean weighted cable rows...

the benefits you get as an aerobic exercise outweigh the potentials of muscle/strength gain for most males that you have from not using your arms for aerobics... if you're a girl then go at it tho...

srs
(but that's just my personal opinion)


>>40928986
if you actually wan't progress pics the important thing is to have the same conditions each time, but still you should try to look your best, displaying the muscle you have best not only makes you look "better" than not but it also allows you to see and determine more of your progress senpai

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Should I be adding sugar to a post workout shake?

>>40929143
if youre looking to add calories why dont you throw in peanut butter?
high calories, good source of healthy fats

90% of gains comes from doing the following three
>eating
>lifting
>sleeping

can you share some tips for autists like me that want to obsess over the last 10%?
supplements
>creatine, vitamin d3, fish oil, multivitamin, zinc, magensium, melatonin

Spained my ring finger yesterday. There's bruising on the palm side near the knuckle, and obviously it's sore when I close my hand.

Can't afford to see Doc; NEET.

Was reading online that 'weakness' could be a damaged nerve, which I'm scared of cause that doesn't sound like something that would heal on its own. Also, I get a sharp pain when I put lateral force on the finger. I can make a fist with a stress ball and I dont get the sharp pain, but if I just press anything against the finger laterally, I get sharp fucking pains.

Anyone had anything similar? OR have I actually got nerve damage? The 'weakness' is really scary, it's hard for me to even use enough force to close my hand :(

>>40929143
Oats

>>40929192
forgot to add
>beta alinine, citrulline malate

>>40929192
creatine works but barely
vitamins i recommend but not for lifting but for good health
i have literally eaten 3 tubs of protein powder over my entire lifting career

other than that the only other things that will help are steroids and besides that SARMS maybe and both are "cheating"

if you wan't my opinion though you only need to workout about 3 times a week(unless you are on gear) and try to go steady, the longer you maintain a steady path the faster you will get there imo, working out to much, dieting to hard whether its related to calories or some weird gross diet and doing to much cardio or even mind set, obsessing to much over lifting will burn you out, that is the real 10% for me and for everyone else it plays a bigger role than they realize, so many people get burned out, even some of the best lifters and bodybuilders... pace yourself, also use punctuation so you won't be like me!

>>40926932
Should make the jump from 25$ a month 24 hour gym with 1 power rack and half rack to 40$ a month powerlifting gym with dedicated power lifting gear?
I was thinking of doing it once I hit 4/3/2/1

>>40929143
I never really did shakes, but what I did do is a lb of some type of mean EVERY DAY atleast, but for perspective i'm 6'5' 260+lbs so maybe tone it down a bit, maybe 12oz

if the "bruise" is purple or blackish or is/was any of those colors it sounds like you may have actually torn the muscle, if I understand correctly you hurt it during some type of lift and it wasn't an injury from blunt force, so yeah if there is a bruise and that much pain you will need specialized help, have never torn a muscle sorry, would say doc but not sure if there are other remedies....

>>40929246

That depends entirely on if the rack is constantly in use when you want to use it

If it is in use constantly, then switch

If you go to the gym when you can reliably get that power rack, then save your shekels

>>40929213
forgot to quote -_-

>>40929280
>>40929246
if the powerlifting gym is closer and in a month the difference in gas/transportation is less then immediate yes...

in general if you have been working out for more than a year, go with the PL one

and if one will make your lifting experience better go with that one...

and probably just go with the PL gym desu.....

What is this cancer and why is anyone asking some random attention whoring nigger for advice?

Doing ss on cut is killing me. Gonna have to adjust it a lot. I can't squat 3 times a week and took out the middle session. Also I am starting to realise I can't dead lift after squatting my legs are just done after. Is it to shitty to just dead lift on that middle day. So it would be squat dead squat? Is that making ss to shitty? Only for another month or so?

What does fit think of PHAT?
I have a few questions/concerns..
1. It hits tris waaaaay harder than bis. Why is this?
2. when can I incorporate deadlifts? This site said I should switch them out with squats every 2-3 weeks but that would be 1 day after doing weighted pull ups, bent over rows, etc. Why wouldn't I switch them out with the bent over rows instead?

>>40929597
That's literally greyskull and it's perfectly fine. As a matter of fact, that's to be expected after some time on SS

>>40929643
Yea I just fixed the days I do squat with power cleans. Then deads on the middle day. I try to go up 10 lbs since only dead lift once a week. Squats and bench already stalled but deads still climbing thanks anon. Them squats rape everything my body has

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>>40929467
Because it is fun to role play.
Personally I'm pretending to be a plantation owner, who is enjoying watching my stud Mandingo break in my eldest daughter before she marries Jethro. I hate jethro's father because he married my childhood sweetheart, and I want his son to never know the joys of a tight southern belle.
Also, it isn't harvesting season, so I need to keep the help busy with some activity.

suddenly experienceing sharp pain in left knee when i completely lock my leg out as much as possible. on the top of the knee where it connects to quad. pls halp. jumped on larger volume sheiko program recently, might that have to do with it

>>40929597
Just stick with it.

It's only a month or so.

Eat an extra egg and have another glass of milk. You'll be fine, if you man up.

What are the results of your ancestry test

>>40929467
dunno, i'm just a nigger :S

>>40929597
SS and cutting don't really go together just because the people who train for strength shouldn't be cutting! prioritize your goals and pick one!
>>40929740
sounds like it's a tendon, if there is no bruising it's probably not torn but may be close, take it slow and probably should rest it

>>40929758
50% Hungarian
50% Ghanian

Don't need a test my fathers mom escaped the Nazi's and he went and married my mom in Ghana, only thing i never talked with pop about is his dad, but he was shot when he was young...

>>40929820
What other program should I do though? Gonna fail everything eventually will cutting and trying to make some strength gains.

>>40929956
3 day split...lol

if you start feeling your big three aren't where you want them to be do supporting exercises first then big lift for he day, it may seem backwards but you need to remember weight is ego, as long as your pushing near failure whatever your weakest link is will get stronger

Is it possible to be natty with a 6-4 pack at 6 feet tall, 205lbs, while maintaining a 225x10 barbell bench, 315x5 squat, and 400x4 deadlift.

Basically is 12% body fat at 205 lbs, 6 foot possible natty? and if so, how do I get there from 215lbs and 20% bf?

>>40929996
Hmmmm ok quads seem to be holding my squat back. I failed at 170lbs but no prob deadlifting 275.

>>40930003
those lifts aren't even impressive, yes very possible natty

that weight though is pretty possible natty...

First thing to do is keep lifting for at least 2 more years srs, desu most people overestimate how lean they are, I doubt if you are really 215lbs @ 20% you would be asking question but basically if you are close stay on track lifting properly and maintaining BF% for about 2 more years and when you cut you should be right around your goal(assuming your estimation of your bf% is close to reality)

but overall very possible natty


>>40930035
I really only squat ATG or if I'm going parallel go heavy but i am constantly told I have legs that don't match upper body which is funny bcus 700lb deadlift and 550lb+ squat....

>tl:dr pick strength or mass only if you want to advance fast and if you pick strength you will be strong AF but ppl will pester you to workout your legs because amatuers

>>40930120
yo what's your insta bro, mirin hard

>>40930191
>thinking about reactivating but dun wanna get doxxed

>>40930120
The confusing thing is I'm a pretty advanced lifter. I've been lifting seriously for almost a decade now, 24 years old.

BF estimations are hard, but right now you can't really see my abs at all, and I have a slight muffin top that fucking sucks. Bicep and neck veins are visible however.

215lbs right now, 6'
275x5 barbell bench
275x3 Squat (ATG)
400x1 Deadlift

I'd like to keep the numbers, and keep my arm and chest size, but have a 6 pack. I eat a ton, and sleep a ton.

>>40930377
no troll man, have you gotten test levels checked?

if you don't have symptoms of low T the only thing I can think of is that you have literally been training wrong/ineffectively this entire time and if you have been lifting 10 years thats pretty scary :S

try my DL suggestion to anonhere
>>40928758
for 3 months or so and if you don't see any progress unless you are commited to staying natty... never said this b4, but steroids may be for you...

For all other lifts, make sure you are pushing yourself near failure with weight but not ego lifting, make sure you use a weight that you can do fairly slowly & CONTROLLED with a slight pause at the resting and peak portion of lift, make sure at the "resting" or extended portion you feel your muscles stretch and at maximum load you contract them beyond what is needed for a slight moment and yeah.... let me know in a few months man.. that is crazy

>>40930377
also literally eat a lb of meat ATLEAST a day and that on top of normal protein you would eat, doesn't matter if it's chicken, pork, beef just 16oz

>>40930452
>>40930439
Test levels should be fine. I'm very hairy, and very thicc. But It really is weird how little progress I've made. I was benching 245x6 back in high school, and almost 6 years later I'm doing 275x5. I've been consistently lifting the entire time, chest every 7 days give or take a little. No more than a month off maybe three times in the last 6 years.

I'll admit I haven't been consistent with squats or deadlifts.

I really could increase my protein intake I guess.

Would a picture help?

>>40930377
also just saw ur 24, i'd count "serious" lifting as past 18 srs so i'd classify you as having lifted serious for 6 years with 10 years of knowledge.... i'm 25 and started at 17, idk if you were a late bloomer but I semmed to be but at 17 with less than 2 months lifting i trap bar deadlifted over 400lbs... did you used to be always skinny or something for a long time?

>>40930485
sure post up

>inb4 i've been trolled

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>>40930517
>>40930506

God this is depressing. Maybe I'm just getting old. Found some pictures from when I was 19.

Current pictures first, 24 in June. Stats as described earlier in the thread.

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>>40930687
Sorry, didn't resize.

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>>40930687

>>40930687
>>40930737
>>40930745
>>40930687
I see nothing wrong so far except that body looks like someone who has been lifting seriously for less than 3 years :S

like no joke, no troll man get your test levels checked by an actual doctor if you can easily....

desu it may be time to start lifting for mass..

it's hard to explain how you know when you are lifting right but here is a video by kai where he touches on some of the basics

https://www.youtube.com/watch?v=m8wZNGL4iA4

I know this sounds basic AF for someone lifting 10 years but something is very not right man... make sure when you lift you are isolating the area you are training for and not using any type of mechanical advantage or cheat reps.... and I'm hoping you aren't training 5 times+ a week or some shit....

>>40926932
Big Nig what do i do to become a Tyrone, the black version of chad?

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>>40930517
This is from a bit over 4 years ago.
At the time I think I'm around 190lbs maybe? I was lifting consistently, should have been benching around 205 for 10 I guess?
Fuck I even look happier.

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>>40930762
>be born with BBC
>be born with BBC genetics
>eat chickens daily
>fuck white wimminz

>>40930766
not to alarm you but that is literally reverse progress.. .something is wrong man, have you been eating complete garabage/fast food

do you have an alcohol problem? or a drug problem?

did you at any time experiment with gear or prohormones?

have you been depressed for a long time?

>>40930793
My lifts have gone up, but not by that much.

Not complete garbage. Old picture I was eating from the campus cafeteria. For the past few years I consistently eat 6 eggs for breakfast, 4 pieces of toast, and some turkey sausages.

Dinner is consistently chicken cutlets, broccoli, and maybe some mac and cheese? I've recently cut out the carbs in the evening. Snack during the day on beef jerkey and nuts. Only drink water and almond milk for protein shakes.

Eat out fast food at most 3 times per month over the past few years, at most.

No alcohol problem. 4-5 drinks maybe twice per month. No casual drinking otherwise.

No drugs.

No gear, some herbal test boosters back when I was 19 lol. Normal supps, whey, creatine, casien.

Like I said, for the past 10 years I've lifted consistently. 2-5 workouts per week, maybe 1 week off every 6 weeks, occasionally 2-3 weeks off for an injury or vacation.

Can I cut while also gaining mass and strength?

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>>40930866
Definitely if you're on gear, are a noob, or if you've got great genetics. If you're more of an average case genetically, or if you're already an intermediate lifter/fitizen, probably not.

Fuck me what happened?

Full disclosure, I have very poor recovery. I am sore for almost 7 days after a workout. After chest for example I don't feel ready to lift again until the next week generally.

Chest Day:
6x10 barbell bench or dumbell bench, pyramid weight.
3x10 barbell incline fixed weight
3x10 barbell or dumbell decline, fixed weight
6-9x10-15 standing cable fly, incline, flat and decline. Deloading weight as lift progresses.

I cycle my preworkout, 6 weeks on, 2 weeks off.
About 50 grams of whey powder on workout days, maybe 25 on off days.

Old picture.

>>40930866
yes, its possible but hard to do good, unless your on steroids then it's ezpz

>>40929635
pls respond

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>>40930911
>sore for almost 7 days after workout

after about 2-3 months of consistent full body workouts this should literally be down to 2 days to 3 days MAX on a regular basis.......

what does this tell me, well test determines muscle repair rate and your muscles are repairing slowly ergo low test....

i see now that your arms are just slim but obv have some decent width sideway but man...

>listen to me

you are well below natty limit and you have made basically ZERO progress in strength and mass... not trying to scare you but you could have low T, or you could have a fucking tumor on your sack (which can cause low T)

PLEASE GO AND SEE A FUCKING DOCTOR THAT IS THE FIRST STEP THIS IS NOWHERE NEAR NORMAL

>>40929635
>PHAT
>made by fake natty

literally just from that would stay away but here lemme look

>Hypertrophy (insert type) movement

it's shit for a beginner who knows nothing about programming their own routine and is literally for a bodybuilder and made by one who takes gear, so I doubt you are patient enough for this... just find a basic 3/4 day split on a popular site that actually tell you the name of the exercise you re doing not some generic bullshit, no offense but if you are lifting less than 1 year you are gunna be stupid and try to get big arms or some shit and completely fuck up this "PHAT" thing


also desu this is probably a copout by layne to be vague and explain to gullible people that he is natty because he workout is literally a fucking mystery....

>>40930978
Okay thank you for the advice. So what kinda doctor do I go see? And what do I say?
Hey I was posting half naked pictures of myself on a japanese image board and some guy told me to go see a doctor?

>>40931021
>40931021
a general doctor should be able to do testosterone tests, i doubt you need to lie, any doctor that isn't an overbearing dickhead should let you just take the test but if not just literally just look up "symptoms of low t" and list off the systems as your own... and if you really want to rustle his jimmies and have good insurance tell him you felt a lump on your sack sometimes..... sorry to scare you man but it's better to be safe than sorry.... desu I was scare du experimented with prohormes and your test never started back up... idk what natural test booster you tried but imo all of those things are fake as fuck

>>40931021
You're pretty big to be honest. Idk why that guys feels qualified to tell you you have low T. Almost everyone here is below the natty limit, that doesn't mean we have low T. It just means it's hard as fuck to hit that limit. You could go to a primary care doctor or endocrinologist and ask for a hormone panel if you're curious.

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>>40931062
lol

>his lifts are low for his weight/height and lifting over 5 years
>he has added less than 3lbs/year for over 4 years in a row while over 40lbs under normal natty limit

I'm not telling him he has low T i'm acknowledging he is experienced and probably knows what he doing because the alternative is he lifted for 10 years and has no idea what he is doing... The thing is he NEEDS to get his test tested because that is the one thing he doesn't have control over, which is logical considering it seems he is/should be doing everything else right.

Be a dick if you want but to many people refuse to see a doctor and get themselves checked out until it's to late, there is literally no harm that can be done other than

>it costs money

which i'm sure after 4 years of no gains(again self admitted no gains) i'm sure he doesn;t care about

>i'm just the kick in the ass he needed

so please reserve your shit talk.

When counting calories for oats for example, should I count cooked or uncooked?

>>40931126
cooked

>.>

<.<

Okay simple question how long until a Bulged disc goes back into the vertebrae. I have been doing stretches and pt.

>>40931115
Lol I wasn't talking shit, I was giving my opinion just like you. You took it to another level breh. Now I'm gonna fuck you up.

>>40931164
>Bulged disc
bruh sorry but u need google and a doctor idk why you are asking me about this

:/

please stay safe

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>>40931168
wut

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>>40931191
Trust me bro, you'd better watch your back.

Hit the gym today after taking a year off because family issues.

Obviously felt weak as shit, all my lifts were down etc. etc.

I don't really have a question I just wanted to say starting from rock bottom again sucks.

>>40931246
know that feel brah

>>40931246
I wonder if it sucks as bad as lifting and eating consistently for years only to regress in terms of your physique.

I have pretty comprehensive health insurance. Maybe something turns up.

>>40931180
Sorry I am not trying to seem like a idiot I've talked to my physician doctor he says ill never lift again and I'm just worried.

>>40931301
well I don't see how that will stop you from doing bench press and curls but you need to look at your options and od your own research man its a complex af subject that applied to your specific conditions and iw ont be responsible for fucking your body up

What do when having inner thigh pain during squats?
Especially feels bad coming up and out of the hole. Stretches?

>>40931246
I went to gym with one old grandpa maybe around 65-70 by the looksm He was doing machines with 5-10kgs and that was all. In two months he was doing barbells and dumbbells with 50kgs. I don't think he thought starting from bottom again sucks.

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What should my weight be? I'm 6'3, I've been lifting for almost 2 years, and I've progressed around 15-25 pounds past 1/2/3/4.

Sorry if this is a weird question, I'm currently 200lbs at 6'3 and something about finally hitting 200 makes me feel kinda fat, even though I'm 12-13% body fat.

Any input would be great, thanks.

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>straight when I'm sober, faggots disgust me
>want to suck dick and fuck twinks in the ass and be dominate and strong when I'm drunk and on drugs
>just want to be a dominate alpha male in my own right pursue my interests regardless of a lot of people's opinions

whats wrong with me? i feel like I'm bisexual but i dont want to tell anyone. like i love fucking women but sometime i want to fuck twinks or get fucked really hard by a big bear guy and call him daddy but i want to be alpha. man i need to stop drinking

>>40931322
Not saying you are
I don't know why but bench press hurts my lower back. I do pull ups planks and chin ups fine though

>>40926932
is rounding your lower back like that alright? I can lift a lot more like that but I heard it's bad for your spine also I feel like it works my muscles better if I don't.

>>40931372
I was in that stage bro. I've learned that it was simply because men are easier to hookup with. When you're drunk, you obviously would lower your standards of all aspects just to get laid. I don't think you're bi/gay. Just an opportunist and maybe a sex addict. It's ok though. I was just like you.

>>40931414
No don't round your back I learned it the hard way

>>40931372
You spend too much time on taiwanese chinese cartoons image board for small little girls.

>>40931328
did you try resting?

>>40931345
i have no idea :/

everyone is diffrent

>>40931372
wrong thread

>>40931414
Konstantin konstantinov is an example it,s not rounding the lower back that is wrong its when there is a huge arch, also im wearing a belt

>>40931418
there u go m8

>>40931372
>>40931418
Different anon but I'm mainly into guys but when I'm fucked up sometimes girls appeal to me

>>40931444
Same scenario but reversed lol.

>>40931435
squat goy here. I usually rest for like 3 min between sets. Am I not warming up properly? I usually bike for about 2min or so before starting my warmup sets.

>>40931490
no i ment like not working out for a couple of weeks...

>>40926932
My squat plug went all the way up my ass and it's been a month since, should I be worried pls respond

I'm about to start SS tomorrow and I have a some questions.

When I get to phase 2, what should my power clean goal weight be in comparison to the 1/2/3/4 standard? 135 lbs, 225 lbs....?

Also, can I do assisted/negative chin ups on both my A and B days during phase 1 and 2? Will that fuck things up or will I be fine until phase 3?

>>40931524
Pics or it never happened.

Also
>not using a ginger root squat plug

>>40931524
This is why I attach a heavy chain to mine, not only is it harder to lose in your ass, but it also adds additional weight to your squat.

>>40931547
power cleans are all technique, they don't scale anything like regular lifts, that is all considered specialized training in my book in order to get an idea of %'s that is stable and repeatable you need in excess of a year of training srs

not sure about SS stuff but doing negative/assisted chins twice a week is redundant as hell

>>40931524
hi

>>40931605
>negative/assisted chins twice a week is redundant as hell
That's fucking stupid and shows that you in fact know very little about how strength works.

>>40931507
fuck. can I just stop doing squatz for a week or two?

>>40931568
I tried to use my go pro to take a picture but I was scared if that's also going to be in my ass and not coming out
>>40931590
Good to know, a park nearby my place has bunch of chains laying around, bit rusty though but I'll try using them for my next squat plug. thanks kind anon

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>>40931615
i'd stop anything that hurts that area generally....

>>40931610
k

>>40931724
aight man ty

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Is it possible to have a plateau while losing weight ? I've been stuck on the same weight for a little more than a week now, it's starting to piss me off desu.

>>40931823
as your weight decreases so do the calories required to maintain your weight, so what was before a kcal reasonable for cutting will eventually become a kcal number that is better for maintaining, to keep getting more ripped you need to keep lowering kcals(slowly)

also 1 week same weight means almost nothing, i recommend you don't look at the scale more than 2x a month and dont mire in the mirror more than 1x a week, when it comes down to it cutting weight is simple math and logic, don't burn less calories than usual and eat less kcal

>>40931843
You're right I'm probably obsessing too much over it. I recalculated my TDEE and I should still be at a 500kcal deficit. Thanks senpai.

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>>40931892
np anon-kun

plz respond

>>40926932
No offense man but you really should check your deadlift form. You lifted entirely with your lower back, 0 (zero) leg drive

Is protein powder actually cost efficient or is it luxury for those who wouldnt be able to down x amounts of protein a day otherwise?

>>40932252

yes its the cheapest source of protein gram per €

it is also luxury for those who wont get enough protein daily from natural food sources.

its a supplement. you shouldnt need it everyday but if you are on a diet and happen to binge eat something thats very high in calories but low in protein then protein powder can be really great for getting like 20g of protein for ever ~100cal which is super great ratio.

>>40926932

Is there a swimming calorie calculator that doesn't require a time input?Looking for one that just has the options fast, medium, slow.

Or alternatively how many calories does a regular freestyle and breaststroke 50m lap burn?

>>40932252
Both. It's very cost efficient compared to the amount of protein you get but it's a luxury in the sense that you should always eat get your protein in from food rather than the powder if you have a choice since you never know what you're getting in your body and what amount because it's pretty unregulated.

>>40932357
>how many calories does a regular freestyle and breaststroke 50
http://www.active.com/triathlon/articles/how-many-calories-does-swimming-burn

>>40932357
You need to learn how physics works bro, without time you can't calculate how much work was done

>>40926932
Guys are the novice/intermediate/proficient estimates on symmetricstrength.com reasonable?
Because it says that intermediate means "the lifter has been consistently training, likely for at least a year".
But I've got a couple of lifts that are at the level described in that category and the rest slightly below it however I've only been training for slightly more than 3 months.
Thanks in advance.

Many people have stretch marks on their arms from muscle growth? Starting seeing them after a year of lifting.

>>40932656
I don't have time to analyze the algorithm or the data set it's using to get percentiles but probably not it wouldn't let me select more than 10 chinups and my max was around 12 and yet it said I was only proficient i'm obv a fucking expert to it's a lying piece of shit


take those numbers with a grain of salt but the body chart is pretty cool so i'm ok if you use it to decide what body parts to target for lifting just don't depend solely on it

>>40932693
i doubt it, usually it's from fat, i think it's probably only common to have stretch marks from muscle growth if you take gear or were previously skinny for a long time and have tight skin then get strong beginner gains

BTW guise, gunna be releasing a vid within a couple of days answering the best questions from this thread in much more depth

I will even put timer links in the comments so you can skip to whatever question you want without having to watch whole vid!

How do you guys even get started in the gym? I'm don't know where to begin and am constantly worried about my form/ whether I'm doing exercises right

>>40932920
prepare a plan, warm up on some cardio machine, do your thing.

start off with lower weights to get form down, use the mirrors you hopefully have in your gym to check it out.
watch videos that show you what proper form is so you know what its supposed to look like.

>>40932920
do exercises in front of a mirror and compare your form to examples on youtube

>>40926932
why are you such a faggot?

Does anyone have evidence or sources to guide me? I'm going to be severely sleep deprived when I start my day in a few hours after sneaking in some shut eye soon. I've had a two day rest, should I lift still? I'm leaning yes for this case, but in general anyone have advice applicable to fucked up sleep babits and training?

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Is this a good routine to get thicc?

Do some people always show ribs? Or do you eventually hide them behind abdominal muscle?

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Can i Remote squats from my routine and replace them with other quad/glute exercises or is squatting absolutely necessary for making it. Ive been having problems with squatform for the 2 1/2 months ive been lifting and its very demoralizing to fail my squat sets week after week since i start off my leg Day by squatting, which leaves me in a bad mood for the rest of my leg work

>>40932739
>it wouldn't let me select more than 10 chinups and my max was around 12
It says to add more weight if you can do more than 10.

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how important is the brand of the protein powder?

>>40933792

Not at all. They should all be avoided.

>>40933806
shut up you fucking crossfitter

Why do I get super nauseous and exhausted every time I work out? I can barely finish half a gym session anymore

>>40933792
she looks out of place in that pic

is it unhealthy to jack off with instagram bikini girls from your school in one tab and BLACKED in the other?

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In the upcomming months I am forced to go full homegym masterrace, since I wont have any gym in near.

Can anyone of you share their experiences/routines for lifting at home? So far I only own a couple of barbells. Shall I invest in some more equipment? If I am unlucky, I will have to go like this for 9months even.

help me /fit/

Is it a meme that one can get noobgains eventough running on a deficit (I didn't start at auschwitz-mode)? Since summer is approaching and I don't really feel comfortable with my current body fat I consider to lose some weight.

>>40928649
possibly strain or tear in obliques
possibly inguinal "sports hernia"
diagnosis is not easy, certainly not something this discussion board for economists can tell you

im getting super demoralised as my squat isn't going up, i just keep failing. i fail at 72.5kg for 5 reps, i only get 2. my question is are squats completely necessary for mass, i am getting really annoyed.

>>40929725
get over it already!
she loved that guy and you were a skinny little fag by comparison.

>>40931164
>until a Bulged disc goes back
it doesn't go back by itself

The inside of my left wrist hurts every time I do bicep curls, both with a barball and an EZ curl bar
In my routine, curls come in right after chin ups. Should I try and do curls before?

>>40934114
in 9 months
lost 53 pounds of fat
added 10 pounds of lean mass

Why does caffeine change someone so much?

I regularily drank coffee until today, where I have lowered my caffeine intake and tomorrow I am gonna go totally cold.
My stomach can'T handle caffeine anymore I fear.
And now?
Here I am, feeling sad and just want to spend my time on my bed until my time ends.
feeling so tired and fatigued, yawning all the damn time...

Is true that beginner lifters can get some gains during a cut?

what the fuck is wrong with my OHP and bench?

>was strict pressing 1pl8 for reps
>was benching 90 kg for reps
>got sick
>now struggle to press 0.75pl8 for reps
>struggle to bench 75 kg for reps

it has been over 2 months since i got sick and my strength is still not back. how fucking long does it take? it feels like i'm wasting my time at the gym because i'm not going anywhere despite bulking

>>40926932
man your form was pretty fucked there, don't get hurt

>>40926932
is metabolic adaptation real ?

>>40926932

I have been lifting these last few months, and I may be doing my dead lifts wrong.

I have been working out dead lifts like a normal exercise. I never do max, I do like 5x3 sets of 140 and increase the weight every month.

is this okay? I am not ready to do a max yet

I have been doing this since I am really weak

also when do I buy a belt?
and what weight do I start using the belt?

>>40935266
you can use belt at any weight but only use it for your work sets and not warming up.

as for deadlifts if you can mange to do that many keep going. there will come a point though where you'll be best off switching to a single set of at least 5 reps.

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>Dirty bulked during winter months
>In February, decide it's time to lean out
>Figure I'd give Intermittent Fasting a try
>Been doing IF for 2 months now
>Fast from 8pm-12pm, 12pm-8pm eating window
>Surprisingly haven't lost strength at gym...maybe even gaining strength
>Only lost 5lbs
>Still bear mode

Why am I not losing a lot of weight? I'm trying to at least lose 10 more lbs by April 20th, is this even feasible, or am I going to have to starve myself? I recently started decreasing my eating window from 8pm to 5pm, increasing the time in a fasted state. Am I fucking up by putting stevia in my coffee or something?

>>40935292

thanks

OP, do you go to Kent State University?

>>40934892
Your body is used to the caffeine and now you're crashing because there's a lack of it.

Its natural. Wont stay for long though, usually only like three days.

Been doing SL for about 4 months and It's going smoothly.

Thing is, I have more time to put in my home gym than what SL requires of me. I'm feeling full of energy on a rest day and wanna lift some shit but then the app tells me I should stop.

So the question is, could I do another program (maybe based on higher reps/isolation) while still doing SL?

>>40934441
Oh I was told by my pt and ortho if I do core and my stretches it'd correct itself

There is a vague pain in the front of my right shoulder, especially when i pack it, but i have full range of motion and strength?
Is it just doms from jerking it?

>>40926932
if ur roiding dont give a shit about u

>>40926932
anyone else have off days where the "mind muscle connection" is completely fucked up and you cant activate muscles? good example is today i couldnt get my core to activate while doing weighted crunches, resulting in back pain, despite using the same weight as last time.

>That girl you called fat
>She's starving herself now

Isn't that a good thing?

>>40934460
better get some wrist wraps

My triceps are really lagging, I only work them with bench and OHP. I don't have dumbells or an ez curl bar, what are my options with a barbell?

I'm doing PPL 5 times a week while I cut, along with 15 minutes of cardio before and after my workout. I'm sitting around 14% bodyfat. Will this get me down in fat? I eat around 1800 calories a day

>>40935299
It doesn't matter if your eating window is 10min, its all about calories. You need to eat less

>>40935483
LOL you grow at rest not when lifting, so

>>40935892
It's all about calories, so if 1800cals is a deficit then you will lose weight.

>>40926932
Big nig, you go to kennesaw state? You might be close to me. W-wanna be gym bros?

>>40935926
I just find I can't do ppl as much as I'd like on a 1500 calorie diet, doing it like this really works for me. I'm just curious how many calories PPL Burms plus the 250 calories I burn from the bike

So I had a consistent weight at around 260 and wasn't gaining weight or losing it. I started working out and now Im losing weight. I don't eat crap generally, I don't drink pop, eat chips, use lots of oil. I cook most of my own food.

Should I start keeping track of my calories to try and cut even more? I've never tracked before and I'm at 485 kcal after some turkey bacon, eggs, and yogurt with granola.

If I'm losing weight without keeping track should I bother? Or is that only if I want to go super hard on it

>>40935903
Yea, I figured this. I think I fucked up with the bulk over the winter. My body just doesn't feel full unless I'm eating really big meals with what I'm sure is a caloric surplus.

I'm a 5'7 manlet. Was taking in 2200 cals a day during my bulk. Still taking in 2200 cals a day, but I figured the fasting would nullify that (guess I should have done my research).

Any tips for a good caloric intake that I should be shooting for? Maybe 1800?

My bench has progressed the least and I'm stalling pretty bad. What assistance work should I do?

Been doing SS and cutting for 3 months but I want to get bigger so I've decided to bulk. Question is that should I start an intermediate program? My stats are 3x5 180 squats 3x5 135 bench press and 3x5 80 ohp

>>40931164
>>40935639
Do bridges. Seriously if more chiros knew about the benefits they would recommend them. i haven't watched this vid but the thumbnail looks promising https://www.youtube.com/watch?v=WhYis4MMoak

Brehs, I need help.

I sat in some weird position in the office all day and now my lower back feels absolutely weak and tight as fuck. Feel like it will rip just from bending over. But, ofc, today is squat, bench and dl day.

How can I loosen my back up asap before gym so I don't fuck my shit up?

>>40936030
>3x5 180 squats 3x5 135 bench press and 3x5 80 ohp
>should I start an intermediate program?

lmao that's pre-beginner weight

>>40935910
so-?

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Could use a review on a routine I'm crafting. Thanks.

>>40936124
I may be able to do an Ab / Forearm routine or something on day 6 or 7. Thoughts? I know you're not supposed to do forearms often.

>>40935992
Well what kind of advice do you want? There is no telling how many calories any of that burns. Not to mention you say nothing about height or weight.
Just set a calorie budget, track weight for a month, and then adjust calories up or down to obtain your desired weight loss speed. I'd say shoot for a pound a week

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How hard do you have to go to mess up an intermediate fasting cut? My birthday is in 2 weeks and my pops is gonna cook my favorite meal and I'm pretty sure im gonna eat more than a plate. Also my cousins wedding is 2 weeks after. It's not possible to fuck up progress in just 1 day right? Now way in hell i'd pick up the habits afterwards of course.

>>40936030
no, dont change your program yet

>>40935998
same height manlet here. 2200 cal bulk doesn't sound like a lot to me unless very low muscle mass.
1800cal would be a good starting place. Track for a month and then adjust up or down depending on weight loss speed. 10 pounds by April 20th is stupid. There is nothing fast about losing controlled weight and preserving muscle mass.

>>40936221
it's not going to fuck anything. 2 weeks apart is plenty of time

>>40936221
Fuck it up no, but slow it down sure. And IF has nothing to do with

>>40935877
Yes. Unless she is like failing school or something. Then she's fat and a poor decision maker (possibly redundant depending on childhood).

What do you use for chest hair removal?

>>40936108
so pick one program that you like, not 2.

>>40936278
friction from the bench press bar

>>40936240
Thanks for the advice my dude. And sorry, I meant 2600 cals during the bulk (typing on my phone's shitty touch screen).

I'll aim for 1800 cals during this cut. I know losing 10 lbs in a little over 2 weeks is retarded (unless I fuck up my muscle mass in the process). Guess I was just bing stupid and having a pipe dream there.

Thanks again.

>>40936278
use the same razor you shave your pussy with

Is it true that abs only need 1 day to recover? train them every other day?

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How come doing lat pulldowns with the equivalent of your bodyweight on the stack feel harder than doing pullups

What are your guys back routines? Want to try something new today. I always start with 4x5 heavy deads but looking for some accessory lifts I haven't tried before. Been doing lat pull downs, seated rows

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>>40936547

If I am cutting can I still eat large amounts of carbs if i keep it within the calorific limits?

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Why does my entire fucking body itch when I jog sometimes?

front or rear pulldowns?

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>>40936547
two back exercises I really like are

>hammer strength pulldowns
pic related, they're similar to normal pulldown machines but the motion is more of an arc. Also it's nice that it's isolateral

>kelso shrugs
I only ever do these with straps, fine with either dumbbell or barbell

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

for people who do both barbell ohp/bench and dumbell ohp/bench how much can you do on each?

for example if you could db bench with 40kg dbs and bb bench with 100kg

would adding greek yogurt to me omelette work?

>>40936617
Might be cholingeric urticaria, take allergy pill and it will go away if it's that.

holy shit i missed alot of q's.. uh gimme a sec guise iw as sleepytime

>>40932920
Just fuck what any1 else thinks!

I'm new to doing /fit/ stuff although I played sports in high school. Currently doing calisthenics. When I do pushups I can feel this like cord thing sort of jiggling on the outside sides of my arms. It almost feels like how you can feel your pulse behind your earth "tense/release." And when I do bridges it I can feel it in my arm but also in my chest too. What the fuck is it? It doesn't hurt or anything.

How bad are these:

weight 170, height 5'11. All 5 reps

110 ohp x5
170 bench x5
200 squat x5
255 dl x2

I know squat and dl are shit, I didn't do them for awhile after I started, and dl I avoided doing consistently out of fear of injury (I had shit form). 1 year lifting 3x a week

>>40933277
I wouldn't just because you may be prone to injury and you really don't need to torture yourself, do some curls mebbe?

>>40933290
it's okay for the first 3-4 months if you are new but make sure to add some squats and light deadlifts too

>>40933397
if your abdomen is developed you shouldn't really see ribs man, you are probably skellington if you see them


>>40933472
There is no replacement for squats!!!
trust me it's worth it you just need to power thru it, you just need to build up stabilizer muscles, make sure you are flexible enough and become comfortable, it's maybe 6 or 8 months worth of work so you can squat naturally for the rest of your life man!!!

>>40933714
scamaz

>>40933792
I have used 3 tubs of protein powder over my entire lifting career, you don't need protein

>>40934006
dumbbells will be a good investment in the long run but desu you don't need any type of machine so squat rack, bench, barbell and a variety of weights and some choice dumbbells for accessory exercises and possibly for bench and oh if you can afford it an adjustable bench will go a long way

>>40934366
squats are necessary if you don't want to live a life of regret, trust me it's always worth it, just work on form, you don't need to move up in weight fast we both know that's just your ego!!

>>40934460
I've had this, you just need to rest that area, unfortunately it's used in almost all upperbody so you should stop for a week or two

>>40934114

not a meme, noob gains are like weak steroids, noobs can loose fat and gain muscle at the same time easier than season natural BB'ers(provided you aren't an idiot about it, use your head, eat protein and don't starve yourself or lfit crap)

>>40934892
You can truly become addicted to anything man, your body craves it and it WILL take some time to get used to

Hey guys,
Is it okay to use the same bar I use for biceps curls for standing overhead press? I mean bicep curl bars are shorter and thicker while ohp bars are the opposite, right? Or does it not matter at all?

>>40935069
just answer this in previous post, absolutely

>>40935090
would need mroe details like
>did you stop working out for a length of time in between

>>40935095
okay lol, been deadlifting for over 7 years

>>40935097
>metabolic adaptation
quick google tells me for 99% of the population it's a meme, unless your doctor diagnoses you with something it's just a cop out, but like i explained earlier when you cut fat you need to constantly(but slowly) lower kcal the more fat you have the more kcal you need, the less fat you have the less kcal you need.

>>40935266
at low weight you should be fine but...

YOU SHOULD ALSO USE THIS TIME TO PRACTICE GOOD FORM WHILE IT'S CONVENIENT!!

before you try heavy weights it would be good t use belt it can save your ass but bad form will always catch up to you whether it's in a year or in a decade

>>40935299
I do IF and it helps me stay strong and loose weight, doesn't sound like you have hit a "platue" yet be patient but also know, the more weight you loose the morey your BMR will drop!

so what was acceptable to loose weight a couple months ago will need to be ajusted more down to see the same weight loss in the future

also das one of mah fav pics mayne :P

>>40935439
no lol

>>40935483
not a good idea, desu for strength at the end of your workout you should be tired as all hell... you may need to increase weights or intensity, not famaliar with SL but if it scales up to a max or near max weight try doing a couple more sets at the end with that higher weight!

working out more than needed is almost never better

>>40935808
that's a sign you need to rest, trust me i've had a lot of "experiences" there, it's an injury waiting to happen and needs time to heal

>>40935861
yes, but i still go thru the motions the best I can, the fact you got hurt though probably IMO speaks that perhaps the muscles deep inside your abdomen are weakened near the back possibly just from your normal routine of sleep/wake and you should look out in the future if you have that same feeling and avoid that exercise... basically your front muscles seem to not be getting enough of a workout because the muscles as the back were so weak that they end up getting injured...

>>40935877
it's not good but it's not bad

>>40935883
skull crushers, if you have a cable machine do pulldowns, if not stand with the bar over your head like the top of a OHP lift and let the bar go behind your head and bring it back up... dunno what that shit is called but bb.com says it "Standing Overhead Barbell Triceps Extension"

>>40935892
not enough information, if you are 6'0 200lbs then yes if you are 5'5' 150lbs probably not

>>40935954
yes I will be again soon, and sorry but my friends exploit me so I end up training a few of them and they don't even pay me :( but I don't have to pay for membership and get to experience different gyms :P

>>40935995
your workout burn calories but not a large amount, however if you just started working out beginner gains come fast and add muscle mass will start burning calories much faster since it burns even while you are sleeping, in general i always recommend learning how to keep track of calories as soon as possible, so there is nothing to loose by getting to know your body, just be warned, at this point in time if you have a lot of muscle to gain and a lot of fat to loose your caloric needs may change quite dramatically even on a month to month basis

>>40935998
IF works for me and many people, you don't really need to fast, if I want a small snack whenever i fucking eat that shit, just save the bulk of my calories for 1 big meal every 24hrs

>>40936010
if you are stalling at the top of the lift do tri work, if you are stalling at the bottom on failure, do chest work!

>>40936030
>SS but want to get bigger

find any basic popular 3 or 4 day split that doesn't make you feel like you are leaving out any muscles and watch this video by kai!

https://www.youtube.com/watch?v=m8wZNGL4iA4

>>40936093
stretch a bit but be careful and let it heal with large amount of laying down (in a good position) and moderate amounts of standing(with good posture), just don't go do deads or squats for a week or two

Are weighted incline crunches a meme? I want joocy abs but most core workouts seem like shit and/or take so many reps I get bored doing them.

also, DB press: seated or standing? what's better?

>>40936124
for bodybuilding? a lot of focus on same muscle groups... looks like it's to muck on tri's unless youa re taking gear man.. doing dips and bench and then 2 more tri accessories... to much

back seems okey but nowhere near as much attention as front is getting for chest...

also if it's for bodybuilding you are missing directly hitting your rear delt in an isolated movement, legs look pretty good tho

and look out for bodyparts that feel like they aren't getting hit, good start but keep working!

>>40936221
lol you will be fine, enjoy life man!

>>40936519
when you do pullups your body immediately has a mechanical advantage and takes the shortest path possible to get to the same point, doing it on a cable machine your path to the same point will almost always be harder and you will be hitting slightly different mix of muscles and angles than you have been conditioned to do naturally with a pullup so you will loose efficiency unless you do lat pulldowns mroe than you do pullups

>>40936547
try dumbbell rows, pullups if you can manage, bent over barbell rows, and make sure when you do seated rows you don't use your lower back to gain momentum

>>40936601
not a good idea, you wan't lots of protein and carbs enough so you don't suffer ing ym performance

>>40936617
ask google? :S

>>40936629
on a machine I always do rear

>lifting for 8 months
>still can't bench past 135

Alright I'm doing something wrong

help me /fit/

Got shoulder pain when benching, can i just do military press and flies until bench dont hurt anymore or is it hindering my recovery?

>>40936763
dunno but if I remember correctly my bench was ~425lbs, could do 150lb DB's for ~6 reps, DB OHP was probably hitting sets of 110 for 8, barbell ohp was around 315max, and was push pressing 405

>.>

>>40937099
sounds gross but greek yogurt is good

>>40937825
desu sounds like your tricep/chest is getting pumped man

<.<

thas good btw

>>40937842
it is what it is man, funny enough me pulling heavy deads has turned a few muscle guys into believers, seen quite a few jacked dudes who were maxing out close to 315

>>40938003
probably doesnt matter but if it's grooved all your strength may not fully transfer over when you do it with a straight bar, especially your stabilizer muscles

>>40938353
>weighted incline crunches
not a meme but abs are made in the kitchen, it can however get bigger abs so that when you get to low bf% they loose more bulgey and separated but abs made with diet man!

I also prefer seated db press

>>40938438
do more accessory work, again when you get to failure if you stall at top of the lift work tris more, if you stall at the bottom work chest more

>>40938461
already answered this one, it's an accident waiting to happen, i have lots of personal experience take a week or two off all push exercises until the pain is completely gone

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What ab exercise targets the circled part of the abs? I've got it but I'm not sure what part of my routine is growing it.

>>40937181

Thanks

>>40938150
How long should i take off to let it heal?
A week or two?
Is there anything i can do in the meantime?

>>40938551
Ok then would you consider facepulls okay for shoulder question?

Hey fit. For obliques, I'm doing cable side bend. I'm hitting 110lbs. Is it normal, or am I doing the exercise wrong?

>>40938561
basically stuff like this

https://www.youtube.com/watch?v=_bVcLMlYZM8

(this excercise targets them directly)

but to be more precise just about any abdominal or ab workout will grow your obliques, if you wanted to stop growing them you woul dhave to cut out, deadlift, squat, ab workouts, standing ohp etc

How many eggs are too many? Planning on incoporating them on a daily basis. Thought on eating 4 for breakfast.

>>40938551
Ok then would you consider facepulls okay for shoulder question?

>>40938651
however long it takes.
don't do any pushing exercises or do anything that uses your front delt or it will take longer to get better anon

>>40938654
you can but I wouldn't...shit i wouldn't even do back exercises since you will be stretching your front delt desu i'd just take a week or 2 if it needs it off upperbody man

do some squats, eat some oats

>5'7"
>200 lbs
>squat 60 lbs
>ohp 17.5
>dead 80 lbs
>bench 42.5

Should I be cutting or maintaining?

>>40938684
I don't have any equipment. I was hoping for a calisthenic exercise.

>>40938832
There's nothing to maintain. Cutting and keep on lifting.

>>40938737
Probably just going to use this as an opportunity to gain strength on my left side and entirely rest the right
Thanks anon

>>40938845
just find something kind of heavy to hold in one hand man, not rocket science, shit even doing that without any weight will probably net some minor gains

>>40937856
Why can't split squats replace squats?

>>40938975
>split squats
because if you ever want to transition to real squats you will have all the strength you need but your balance, form and stabilizer muscles will severely hold you back

there is a reason they are called the big 3

I'm still new to lifting, and I do full range of motion squats, but apparently, I don't need to? I tried to stop my squat, but it seems easier for me to just go all the way down.

>>40939115
Basically, until your knees are at roughly 45°, it's quad dominant. Lower, your hamstrings kick in. On most persons, quads are stronger than ham, hence they squat more weight when stopping at 45° (powerlifting squat).
Deep squats, or ass to grass squats, will generally develop hamstrings and glutes better, but you have to use lower weights.
So in the end, ROM depends on what you want to target.

>>40939115
atg squat us best squat

parallel is ok too

On dips, elbows back or elbows out?

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Achievable with just cardio and diet? Not looking for my goals being questioned. This is the kind of thing i want, starting fat.

>>40939194
tuck elbows in letting them stray outward is giving yourself mechanical advantage you want contorlled reps

>>40939300
some calisthenics required

>>40939300
Yes. Though add Push ups, pull ups and some abs work

>>40938656
Bumping this

I do an upper und lower body split workouts.
Currently I am doing 7-8 exercises per split, each exersise is 3x8 reps.
Every workout lasts around 2h for me (including warm up), which seems too long.

So am I doing too many exercises? Or do I simply have bad time management?

Is you natty bignig?

>>40939360
>>40939373
Thanks guys, iron fist guy here.

Regarding calisthenics, i have the means to do weighted pull ups. That's fine. For push ups, can i get away with doing them in sets to failure? Endurance style, Hugh rep sets. Weighted push ups are simply awkward af and i figure I'll outgrow weighted versions quickly anyway... Right?

>>40939594
Start normal pull ups. If you can do weoghted you're either using bad form, or strong enough. Same for push ups. Donc sets of 12 Diamond push ups, Should be more than enough !

Doing SS right now, will adding more arm workouts like curls and shit help increase arm strength faster or is bench alone good enough?

>>40939594
Just do SS.

>>40939652
Thanks man!

>>40939594
https://www.youtube.com/watch?v=FxBj8kmj-ZI

Instead of bench pushup, you can sub by doing pushups where only your knees and hand contact the ground rather than feet and hands. That''s how I started and its legit. When you get more confident and muscular you'll know when you can switch to full push up. Always test your limits.

Is PHUL a good workout? I want to stop doing Stronglifts and get into a hypertrophy program

>>40939751
Oh yeah i think i saw scooby explaining that once. What's the next step up after being comfortable with diamond push ups? One handed? Will check the video when i get home later

>>40939774
Apparently yes. Hope so, I just started it!

>>40939848
One handed is a big step ahead. Feet elevated, first!

>>40926932
I do a 2 day split

A chest and legs
B back / arms

I was thinking of alternating my chest dat though, so one A day would be flat bench, second A day would be decline bench and incline dumbell press, next A day would be flat bench, etc. etc.

Is this a good way to develop my pecs or should I just focus on flat bench?

>>40939403
nobody has any idea, are you sure you aren't trolling?

>>40939450
yes brah natty gainz

>>40939436
idk but 2hrs is way to long anything over an hr and half is legit stupid

>>40939594
weighted push ups will net your strength, more push ups will net you rsmall strength and mostly endurance
>>40939667
SS isn't for mass
>>40939774
have no idea sry
>>40939945
I recommend a 3 or 4 day split

bets way to devolp pecs, and im not kidding is to regularly incorporate into workout, flat bench w/ DB & BB, Incline bench w/ BB & DB, decline bench W/DB & BB, and flat flyes and incline flyes

that is 8 workouts in a month you should really have done them all at least once if you are lifting for mass/aesthetics

I'm already stalling on 70kg bench press
What the fuck am I doing wrong? Does deloading help

I think I have good form but my stalling means I'm always in doubt on what I'm doing wrong

>>40940068
>SS isn't for mass
Alright but I'm still getting arm strength on my benches cause dyel but what I asked is will adding other arm exercises help with more muscle growth faster or will I just be overdoing it?

>>40940068
Yeah sure I ain't trolling... Oh well, my form must such then

Do calluses make grip strength worse? I find my grip is actually weakening over the years, and I can't figure out as to why. The only thing I can think of is calluses which have grown over the years.

>>40926932
would you recomment SL for a beginner ??

>>40940204
for a beginner interested in strength sure

Has anyone fucked around with estrogen blockers or test booster supplement? If so how did it go ?

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>>40938369
Thanks man, I'm still working on it. This is where I'm at now.

>>40940204
only thing good about it is getting someone who's never touched a bar before to get used to doing the big 3 lifts.
important thing is to learn correct form.
once you get more experienced, you'll learn about modified versions of SL to better fit your goals

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Making video now -_-

How often should I train forearms (if ever)?

>>40940791
just train them whenever you do biceps

overhand grip barcurls are my go to

>>40940791
Just be very careful and I wouldn't do them often. The wrists are VERY fragile joints. You work your forearms on just about every other exercise where you're using your arms. Just start slow and easy and get a feel for how sensitive your wrists and elbow insertions are.

Best tasting protein powder?

>>40940875
Dried ejaculate pulverized to a powder. You can buy a pestle and mortar on amazon for like 5 bucks.

>>40940845
You work your forearms on just about every other exercise where you're using your arms.
Yeah but it seems like only the side where also your palms are, not the other side (you get it?). What do you do about that?

>>40940981
If you're noticing that the dorsal side of your forearm isn't growing than go right ahead and do wrist curls or roll up that waited string. Just be careful because those joints are extremely fragile.

heya boys, so I'm still recovering from my burnout and tried gym last week for the first time, hasn't worked quite well, got dizzy and nauseous. Still feeling light headed when I'm stepping outside my door in general.
but fortunately I've got a rack, barbell, bench and some weights at home, where I can get used to pushing some iron again. thought about 3 times a week, upperbody/lowerbody, kinda like this:
A: Bench, OHP, Incline Bench, Pullups, Rows, some curls
B: Squats, Lunges, back extensions, Abs
going for AxBxAxxBxAxB...
is this sufficient for some muscle memory gains, training easy with lower weights in the beginning?

>>40941035
not bad, you kinda got the push/pull split idea there which is good
you need to throw in some deadlifts and i recommend doing barbell hip thrusts for overall lower body strength

>>40941027
And how should I notice if it's growing? It looks pretty good when I am curling my biceps, but I don't know if it counts that way.

My pt said my Bulged disc would heal by a few months it's been 6 how long until I can get in the gym.

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I want to get into calestetics more. I've been doing a powerlifting routine for a couple months.

I'm 6ft, 200lbs

Bench 245 lbs x 1
Squat 355 lbs x 1
Deadlift 365 lbs X 1

I can do about 10 pullups.

Am I too heavy for bodyweight stuff? Will I need to lose weight to do muscle ups and more complicated movements?

Can I do both types of training or will one detract from the other?

>>40941157
Lol, I don't know man. Use a tape measure or take some pictures, or both.

>>40940775
What's your favorite anime

Is body weight pull ups and chin ups good for gaining muscle mass if you can't lift weights due to an injury?

>>40941120
thanks mate! yeah I need 2x20kg plates for deadlifts first, but hip thrusts are a great recommendation, ty

Been doing ICF 5x5 for 6 weeks now.
I progress on all my compound lifts but have been stalling on bent over rows since my 5th workout.
Currently at 30kg (~66 lbs). Lowered my weight to 27.5 kg (~60 lbs) twice and working up again to 30kg but always failing.

I can't get a proper lat contraction when the bar is too heavy and my left wrists start to bend upward to get the bar touch my mid body.

Any tips on how I can progress on this? Do I just go less in weight and continue working on the form, or do I add other excersies, (DB rows, Lying T-bar?)

>>40940088
>>40939667
Anyone? Should I add skullcrushers and curls?

>>40941575
On the same day hell yeah. You can also add volume on days where you're semi rested in those muscle groups. Just don't be too sore on the day bench comes back around.

>>40941572
flip your wrists upside down, so your palms are facing up

or just ditch em for the superior pull up

Aside from farmer's walks, what else can I do for my forearms?

I want to climb guys, can I add a home bodyweight routine besides lifting at the gym? How would that affect my gains? Should I lose weight btw? I'm 85 kilos and climb somewhat decent, but kinda feel heavy at times.

>>40941985
Yo I had like the same question

What do I ask my doctor to get my testosterone tested?

>>40941997
It's pretty fun mane, you do indoor or outdoor? Urban climbing is cool too, me and a friend climbed a small crane about an hour ago, but i'm not comfortable at all with this shit, I don't know how the russians do it.

>>40942029
What's my test bro

>>40942061
My doctor is an obese woman.

>>40940791
couple times a month, especially if you do deadlifts often

>>40941426
no i think your extra weight will help you get more out of calestetics and maybe need to loose weight for complicated shit

>>40941488
one piece, yes I know the animation is crap

>>40941572
sounds like maybe need to lower weight
watch this vid by kai

https://www.youtube.com/watch?v=m8wZNGL4iA4

is that doesnt help it also sound slike maybe your rear delts are failing, invest some time into rear delt isolation

>>40941871
put forearms on legs, get bar, literally just move wrists up

turn hands other way, literally move wrists up the other way

worked for me

>>40942029
if you dont think he will just do a test on request just look up symptoms of low t and list off a few to him as your own

>>40942200
I am going to try giving her some of the symptoms which I do have: fatigue, depression, insomnia, trouble sleeping and I've had erectile problems off an on.

Any other symptoms I should mention (that I have or don't)?

I've been using this program for three months. Was looking to start adding in bar workouts to my current dumbbell/machine workouts, or maybe find a new program altogether.

https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

Should I just switch out dumbbell for bar? ex; bench press

Anyone have personal experience with phytoestrogens such as fenugreek, soy, and fennel augmenting breast size?

How long did it take to see results? Did the results vanish as soon as you stopped?

>>40942421
wat.jpg

can i just say fuck it and do 5x5 forever? seems like a good program and i've had tons of gains these past 4 months.

My pecs are uneven. What are some good workouts to even it out so it looks more symmetrical?

>>40942478
basically yes if u want strength
>>40942534
probably genetics man but the bigger they get the less you will notice the difference IMO

>>40942542
Thanks. I'm just going to continue to stretch them out properly because I failed to do that early on.

im having trouble creating intraabdominal pressure during squats. Its super easy while sitting but when standing i cant put much air into it

>>40942651
belt will fix this

>>40942421
I don't believe it will have any effect. The phytoestrogens in soy are significantly less potent than your own (endogenous) estrogen, and it works competitively against your estrogen, and it down-regulates your estrogen production.

Soy is protective against breast cancer so you should consume some. And the earlier the better: consuming soy when you are younger means better protection from breast cancer.

Theoretically if it did increase your breast size, it would be permanent. But again, I highly doubt it will do anything at all. Eat soy for its healthy and protective properties, not to get a bigger rack.

Don't worry about the size of your breasts so much. Guys care a lot more about women not being fat. I'd much rather a woman share another one of my interests than be a cup bigger.

No where to do pull ups at my gym. Alternatives?

>>40942849
Literally not possible