/qtddtot/ Questions That Deserve Their Own Thread

Is it dangerous to have cold showers after going to the gym?

>>41195491
I guess I had one job...

Is there any reason I can't have huel shakes with whole milk for the staple of my diet? Or maybe like 2000-2500 cals worth of huel and whole milk and have a regular dinner that my parents make, which is normally something like chilli con carne, chicken and pasta etc

Ive finally upgraded to a two-day split after over a year of SS/SL5x5. My routine is A- Chest, Tris, Shoulders, B- Legs, Back, Bis.

Every A day, I start with OHP, BP, and Incline BP before supplementals. And my first lift goes well. But by the time I start the second of those exercises, I already feel weak in my upper body, and I lift much less than if I started my workout with that exercise. And by the time I get on to following lifts, I'm using babby weights.

Like, if I start with BP I can 2pl8, but if I start with OHP, then IBP, then by the time I get to BP I'm maxing at like 185lbs.

Is this normal? I've started plateauing on my chest and shoulder exercises because of it...

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>>41195491
>Questions That Deserve Their Own Thread
Wow.

>>41195872
Dextrose at halftime

>>41195649
Very dangerous

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To early risers. If I wake up before work to workout, is it better to eat before or after the workout? If before, how long before?

I already get up at 4:30AM. I'm wondering if this is doable.

I got a few:
What can I do for lower chest?
If I can't feel the seperators between them, does that mean my abs are underdeveloped?
And if I get up to 8 hours of sleep in, does it matter if I sleep at daytime or nighttime?
P.S.: Got laid last weekend, only a week after breakup - we're all gonna make it, brothers

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>>41195649
No, cold showers are GOAT but I heard that they mess with the healing process if done directly after working out and the source I got that from (Tom Merrick on youtube) says to wait at least 1 hour after working out before gitting gud.

>>41195905

pls no bully

>>41196277
Personally, If I don't eat before working out, even though I'm low carb high fat, my workout is very low-quality. SO I say before. How long before depends on you, feel it out.

I do OMAD tho so that may have something to do with it considering my last meal, altho 24-hrs worth of calories, was 24 hours ago. I don't think so tho.

>>41195726
Bump

I just started adding deadlifts to my routine today and I'm wondering if I'm doing it wrong. I always thought diddlys were legs so I did them on leg day (today) and I feel it more in my lower back than my legs. Did I mess up?!?

What would happen if I did 100+ dips every day? I work in a factory with railings that make great dip stations so I'd like to catch a few sets of 10 every so often.

>>41196463
>What can I do for lower chest?
Weighted dips, decline bench.
>If I can't feel the seperators between them, does that mean my abs are underdeveloped?
You're just fat.
>And if I get up to 8 hours of sleep in, does it matter if I sleep at daytime or nighttime?
Not a big deal, but it should be consistent one way or another ie, always sleeping during the day or always at night.
>P.S.: Got laid last weekend, only a week after breakup - we're all gonna make it, brothers
At least you're doing something right. Keep up the good work.

>>41196277
I dont eat until after my workout personally. Up at 3. Work at 7. I usually lift then cook something after I get home.

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>>41196862
Thanks for the answers, my man
>tfw going to the gym at 4:20am
>tfw glorious peace & quiet

>>41195872
>Is this normal?
Yes.

You'll have to rotate which lift you want to emphasize for the day, if you want to hit everything heavy. I suggest dropping Incline as a main lift, by all means keep it as accessory or demote OHP and focus on flat and incline bench its up to you. The thing is these three lifts share so many of the primary movers you'll never be able to truly hit all three maximally in one workout. Alternatively you could try twice a day workouts if you have the time.

An example of rotating between lifts
A1BxA2B
A1
BP Heavy weight light volume
OHP/Incline Moderate weight high volume

A2
Reversed.

>>41196820
>I just started adding deadlifts to my routine today and I'm wondering if I'm doing it wrong.
Most likely, but if you think you're going to get a magic fix in this thread or this board for that matter you are sadly mistaken. But don't worry, here's some common sense for you. Learn about the lift, read as much as you can on it. Watch experts perform the lift and learn through them, be it through youtube, in person, coaching, whatever. Perform the lift yourself, learn what works you, get that muscle memory downpat. Your journey to self-improvement begins with, is reliant on, and ends with you. You're on the right path by asking questions, but as I said, there's no magic fix. You're going to have to put some work in. Faggot.

Is it safe to do cardio or lift while water fasting?

>>41197124
Like I said I watched Mark rippetoes explanation of the lift on YouTube. It didn't feel wrong while doing it, I just felt it in my back muscles, instead of my legs like I assumed I would.

How do I work to undo the damage that videogames have done to my pleasure centers? I've been cutting back on them as part of an overall character improvement, but I still cling to the conditioning of instant gratification that they instill. What are good ways to reinstate a purpose-driven sense of pleasure?

>>41197150
Yes. It probably even has some heretofore undocumented benefit.

>>41197183
Stop playing them. Addiction sensitizes your braind to the object of the addiction and desensitizes your brain to everything else. The key is to not enjoy any single thing too much or you'll ruin you enjoyment of every other thing.

if I look big and like I lift at high bodyfat , 5'8 180 pounds will I look decent at like 160? been lifting for almost 2 years now

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GODDAMMIT I'M HUNGRY AND ONLY 50 CALORIES FROM MY LIMIT

WHAT THE FUCK DO I DO

>>41197182
>Like I said I watched Mark rippetoes explanation of the lift on YouTube.
Oh I'm sorry. You watched 1 (ONE) 5-15 minute video on youtube and don't fully understand a complex full body movement!? Someone get in touch with CNN right now because the world needs to know! Get the fuck off this board and actually study the deadlift. Fortunately for you all the information you need is available on the internet. That's right, you don't even have to leave your greasy fucking seat you worthless excuse of a man.

>>41197333
diet coke

>>41197335
Wow autism!

>>41195726
Bump

>>41197335
Calm down man all I was asking is if I should feel it more in my legs than my back. I am trying to learn and I understand that I need to put in the effort. I'm just wondering if anyone has some suggestions.

Is there any way to keep my gains if i won't have access to the gym for a week?

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What is the point of stuff like this?
Looks like it's targeted more for weight gain fetishists than athletes.

>>41197602
for skeletons who want to gain weight really fast but don't know the value of cooking.

>>41197602
Serious mass is retarded, you get only like 8 scoops out of the bag and that's it

>>41197656
that's all mass gainers, it's just shake mix.

>>41197583
eat big, do as many pushups/pullups/sprints as you can

>>41195491
Soreness isn't necessarily an indicator of recovery. Definitely missing out on gains by waiting until 100% pain free. Are you on a proper program? Any program worth doing will have indications on how often to train.

how the fuck do i eat oats
i've tried like 5 different ways so far, no dice
ive got peanut butter, honey, salt, pepper, and some frozen berries on hand
anyone have any recipes they could share? also wouldn't be opposed to mixing oats or whatever in with my protien shakes, although i dont have a blender, just shaker cup
please help me i just want to have a nice easy calorie dense food that isnt rice

>>41197795
Yeah, I read to wait 48 hours and then get back at it becuse likely, the blood with lactic acid just hasn't been cleared and working out with clear it. I've found that to be seemingly true.

I'm not on a program. I'm just doing what feels right and doing my own routine while improving my knowledge base every day.

Thanks for the response.

>>41197874
make overnight oats with milk, honey, whey

>>41197874
Just eat rice

>>41197893
how does one do this? im literally retarded when it comes to oats, but it sounds good
>>41197898
i just cant do it anymore, not for every fucking meal, plus rice for breakfast just seems wrong, and there's no way to mix in some kind of protein that isnt meat without it tasting like ass that im aware of

>>41197923
Just eat potatoes then
>but but I can't
Then just go full keto, it's just carbs anyways

>>41197937
damn i had forgotten potatoes
solid plan anon will grab some tomorrow
still, i have oats now and im hungry as fuck, cant go to the store its closed, so still looking for a recipe

Any tips for a newbie to improve his squat? I've watched all the videos on squat form that there are to watch (Rippetoe, Alan Thrall, etc) but I still feel like my form sucks. Whenever I try to go low-bar, my wrists are killing me no matter how wide my grip is. Is it because I'm a newb and my back isn't big enough yet?

Also, I'm having a lot of trouble squatting up out of the hole. Around the 4th/5th rep, it's really hard for me to stand up and I always end up putting too much of my back into it.

>>41197947
I personally eat lentils, they store better cooked than rice, might last up to a week in the fridge, but potatoes are also good

>>41197874
>eating carbs: the food
Don't.

>>41197994
lentils are god tier food
my grandma was raised in egypt (her parents were missionaries) and she makes literally ungodly good lentils, ill try to start with those and ill ask for the recipe
>>41198006
literally why
what fucking memery is this now

>>41198013
Low carb high fat is better at literally everything except high-intensity, glycogen-dependent workouts and muscular pumps, which is just the water that surrounds the glycogen in the muscles. It leads to more muscle retention when cutting, more muscles and faster recovery when bulking, it increases oxygen efficiency (a free-diver can double the time the can hold their breath just by switching to keto, ketones are much more energy efficient tan glucose), reverses the onset of alzheimers, and all kinds of shit. Agriculture is literally the most cancerous meme on the planet. Literally.

>>41197962
It honestly sounds like you're squatting too much, try lower weight higher rep for a little bit and see if that helps.

Why do pretty much all the programs I see recommend 1x5 for deadlifts?

Is there no benefit to doing more that 1 set a day? Why?

>>41198052
eh, i dont doubt it but it's alot easier to just eat the carbs and im making good progress and not getting fat so yeah
i mean keto doesnt sound bad, just doesnt really work in my situation right now

>>41198063
Thats typically for beginners who know nothing and are prone to injury, just add sets as you see fit.

>>41198073
Fair enough, anon.

>>41198052
t. dead at 40 by ass cancer and heart attack

If I do alot of anal can I have a buff sphincter? What would a buff sphincter look like? I want to be a drug mule so I can pay my tuition

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How do I get other guys to stop grabbing my ass at the gym?

I tried to tell the receptionist but she laughed at me and I just finished my workout and left.

>>41198100
Wear basketball shorts u fgt and/or hor

>>41198084
How can I get cancer if cancer cells proliferate in the presence of glucose and I get my energy from ketones?

Also, I can't die at 40 if I'm 25 and getting raptured in 5 months.

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>>41198052
>Low carb high fat is better at literally everything except

How does one get over their inability to pee around other people? Asking for a friend

>>41198100
Are you a guy? If so, post glutes. If not, post your bf's glutes.

>>41198137
Is glucose cancerous or is just cellular metabolism cancerous because that's how cells fucking work you fucking shit brain cock fgt fuck. How do you not realize ketones are literally toxic. Your brain gets energy from glucose not ketones. If all you have are ketone you have to ship it in from your ass hole cause that's where all your gains and consciousness now resides

>>41198140
I would link my sources but anyone who would respond to what I said that way is undoubtedly a faggot that would sy something stupid like ">Getting your information from youtube" despite the sources being cited in the video. So, fuck you. I don't even want you to git gud.

>>41195726
You'll be missing out on a whole bunch of micronutrients you would normally get from eating a rounded diet.

But technically sure, you could do what you're suggesting, but what outcome are you seeking?

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>>41198160
Wrong. Not gonna derail the thread anymore.

>>41198162
>instead of showing my sources that are cited in the video, I just won't post any at all

>>41198160
Not that anon but cancer cell metabolism is different from healthy cell metabolism, ketones aren't toxic, and your brain can use ketones. That being said the longest living populations in the world eat extremely high carb high fiber.

>>41198176
http://www.medicinenet.com/script/main/mobileart.asp?articlekey=11541

Just Kys low carb fgt shill

>>41198183
K you're right but why would I purposely make myself mentally slower?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874681/

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>>41198200
>>41198220

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My balls don't smell as pleasant as they used to (to be completely honest, they smell a bit like pussy). Anyone know a medical reason for that?

>>41198449
Shave your bussy and wear better underwear

>>41198449
Have you recently switched to a vegan diet?

I've strictly kept to the 5x5 routine for a while now.
A. Squat, Deadlift, The Press
B. Squat, Barbell rows, Bench press
ABABABx

I want to start incorporating isolation lifts and other ones but not sure which ones and in what routine.

So far I've considered dumbbell flies, leg extensions, and barbell curls. Can't really do chinups or dips unless I go an hour before closing because leglets always take all three of them up.

What do?

>>41198469
So no more boxer briefs?
>>41198471
Lmao nah

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I was sick a few years back and ended up being bedridden for a long time. I lost a lot of muscle strength from inactivity. When I finally got well enough to exercise and lift again I found that I couldn't do much at all, I get tired and sore after just a few light sets and once that happens I tend to just give up. This has been going on for such a long time now I'm gaining even more body fat.
Motivation isn't too much on an issue because I don't want to look the way I do, I want to lose weight and I want to become stronger.
I'm just not quite at the point where I can actually start lifting again for a proper session.
This really gets me down, and I even struggle with body weight issues. I struggle to do a couple of push ups.
The only achievement I've had in almost 12 months is that I can now do one chin up.

What can I do /fit/ how can I get to the point where I can begin again.

As someone who has no idea about dating, love and being social and in addition depressed person, I went to a dancing course in order to force myself to interact with people and try to be less suicidal.
It was ok, learning my first chachacha, rumba, waltzer moves.
What I wonder is, how do I make my partners feel as comfortable as possible?
I know I am not self aware when it comes to body language and other things.
That's why I ask here.

>>41198767
Web are all autist here but basic things would be good body odor/personal higine, smile and face to face contac, looking in the eyes.

Good Luk

why do some people look fit as fuck like pro bodybuilders at lets say 5'8 150 pounds and I feel small at 170?

My very first time lifting at a gym yesterday. I think I went too far starting 10lbs with the barbell curls. My left arm is more bent than the other slightly. If I straighten it out it hurts a bit but keeping it held there is easy and painless.

Is this normal?

Also not a question but on the very first thing I tried to do (squats) someone gave me advice ("don't start right away dude make your heart run first get on the bicycle" "you don't need to unscrew those plates just pull them out"). That felt nice. Will make sure to do this for someone else in the future.

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Someone please answer this, I know I'm a legit retard but what does 1/2/3/4 mean? Is it OHP, Bench, DL, Squat?

>>41198855
OHP, bench, squat, DL

135, 225, 315, 405.

>>41196277
Not eating is fine, but I would have a pre workout ready (or just a strong coffee) to chug as soon as you wake up so by the time you hit the gym the caffine is kicking in ready for you to go

What are the benefits of cold showers?

>>41198063
1x5 heavy deadlifts are fine, when they get heavy you will pray for the day you are only doing triples. That being said, light deadlifts for many reps (5x10) are a good way to nail down form and highlight imbalances without wrecking your shit. Try something like 5x10 at 40% of your max after doing 1x5

>>41198790
well height to weight, body fat percentage
>>41198855
yes

>>41198283
kek

Do I need to recomp a week going from bulking to cutting or just straight cut?

Here's a question... I used to lift, not super heavy or anything, but I enjoyed it and had the opportunity to go fairly often, did no cardio though. This ended like at the end of last year because of an injury that by now has gotten better, my joints are just a bit weak overall it seems. Anyway right now I can go again - twice a week max to the gym, and this time i'm also trying to include cardio ( like the rowing machine) because instead of muscles/numbers i want to aim for just better health overall which i havent had often... Last year I did count calories because I was trying to do some slow bulk etc. I'm not currently looking to gain weight but im not overweight or anything. The thing is, i havent lifted or done much physical sports at all this year and i went a few days ago and could barely do the empty bar on some things and was extremely sore for three days.. it was disheartening but i was also glad that im still trying to get better after getting so weak. Going again today. Trying to take it relatively slowly since i know i dont have very good health. So my question would be something like, do you guys think it's okay to not particularly count calories but still try to get protein adequately etc and just try to regain muscle tone and general strenght and overall get a bit healthier? Sorry if it's a bit hard to understand, english isn't my first language.

>>41199001
Just cut. Why would you even need to recomp?

>>41199022
Holy shit you're such a faggot

>>41198855
>>41198889
So it's 1plate/lmao2plate etc.?
How much lbs is one plate? (german, heaviest plates in my gym are 20kg)

I decided to stop being a fat, lazy fuck and try to get in decent shape. I don't plan on going hard at it or getting cut or anything, I just want to get to a healthy position, and I also wanted to learn a martial art.

If I'm out of shape and really weak, should I start working out and getting in shape as a prerequisite to martial arts so I'm not completely pathetic, or should I just go straight into the martial art as my means of getting in shape?

>>41199054
Ok thanks for the helpful input, hope you got something from that.

>>41199088
diet comes before anything else. martial arts are basically your own decision, as if you're serious about it you'll start getting fit from practice.

>>41199050
I know to recomp before bulk but that was 2 years ago and I want off this ride already

>>41199132
Yeah, my first priority was eating better and establishing some good habits before anything else, but I still want to do some kind of martial art.
The question was more, for starting up physical activities like martial arts or sports, is there any sort of minimum fitness required? Is there a point of being out of shape or weak where starting something up like martial arts would be a bad idea physically, or is it fine as long as I'm doing stuff and putting in the effort?

>>41199208
>for starting up physical activities like martial arts or sports, is there any sort of minimum fitness required?
Get going for 2 months with light cardio and lifting, I'd say.

>>41199186
Just cut, weirdo. Recomping is if you want to recomp. It isn't some magical gatekeeper between cutting and bulking.

>>41199232
Got it. Here's to going from 3700 cals a day to 2500. Cheers anon

>>41199260
Jesus christ. Stats? How does one decide to eat 3700 cals a day and what are some signs that its necessary and not gonna JUST them? I'm very fascinated by this phenomenon of high calorie fit eaters.

What is the correct position for BOR? Every yt video Has diferent angle of body and legs

Looking for the best stretching routine which really incorporates everything.
I NEED to get much more limber

is it acceptable to start texas method before even hitting 1/2/3/4?

>>41199294
5'8 160 S:350 B:255 DL:4pl8
Been working on mass for the past few months and got my Incline bench from 135x5 to 200x5 in 6 months. I don't think my cals is anything out of the ordinary, I know 6' lifters need around 4k sometimes. I've just been dream bulkan for 2 years

>>41199231
So basically spend a few months just getting into the swing of exercising before going at something focused?
I'll give that a shot then, that sounds pretty reasonable. Thanks anon.

>>41199080
One plate is 45 lbs, so about 20.4 kgs. An American barbell is 45 lbs too. When saying "2 plates" it's 2 plates per side equalling 225 lbs or 102 kgs.

So one plate is marginally heavier than a 20 kg plate

>>41199380
Alright, so that's about 40-50kg for overhead press, about 90kg for bench etc.
And once I reach these I am no longer DYEL? A 180kg squat feels completely out of reach...

>>41199398
its 60kg OHP 100kg bench 140 squat 180 dead

I am doing a "lean cut" at about 1600 calories a day with 170 grams of protein. I find it easy peasy so far so I wonder if I hit my protein goal do I hurt myself if I eat less than 1600 calories total?

>>41199432
Damn, a 140kg deadlift sounds pretty dangerous too. Gonna have to work on dat dere form first

>>41199473

Practice with light weights first, I recommend doing bent barbell rows first and working on maintaining PERFECT form for the deadlift. If you teach yourself and engrain in your brain perfect for
right off the bat you will do it naturally for the rest of your life. Just like riding a bike.

Don't fuck up like I did and focus on weight first. Form is key

>>41199464
maybe not enough vitamins, but if it's easy and you're losing weight, why not keeping it up?

>>41199515
Thanks man, I'll make sure to be very careful about it.

>>41196829
elbow inflamation maybe.
try to balance it out with lots of pulling excercises

but everybody responds different:
try it, strt with low volume and do lots of pulling to balace this out

will get you great pecs and triceps

>>41197306
yes but try to keep your protein, weights and recovery up for your cut.

how the fuck do you heal out of chronic TFL inflamation?

Should I lock out my joints when performing lifts? I know you're not supppsed to hyper extend but when it comes to locking out everyone has a different opinion about it

>>41198097
Fuckin kekd

>>41199369
Ahahaha no way you're eating that many calories at that height and with those lifts without being /becoming a fatassfatfuck.... Gotta be a troll post

>>41199613
Breh, dyel or are u a skelly? I bet I look better than you and your bitch. I don't usually go in these threads but are these the people handing out advice? I already said I'm looking to cut

>>41199316
Bump pls respond

>>41199022
Its ok while you recover, just make sure you don't do this for too long, maybe set a fixed time when you will get serious again.

Are dumbell wrist curls bad for your joints in the long run?

I'm on medication (isotretoine / acutane) and my joints got 360-no-scoped.

Before the medication my stats were:
90kg pause front squat 3x8
90kg pause bench press 3x8
70kg OHP 3x8
145kg deadlift 3x8 (not dropping the bar)

(The lifts I did were wonky because I lifted at my own place and without a spotter so not going to drop the bar down on a wooden floor, not going to push myself for the fear of getting hit by the bar etc)

Now even doing something like bench pressing 80kg or squatting 70 feels like I'm going to need surgery any minute now.

Are there any body building routines I could do with lower weights / higher reps? I only have access to an olympic bar and a bench.

What's the safest way to gain muscle or get stronger with absolutely minimal fat gain. As in if you gain anything it would definitely be muscle? Or i probably just sound retarded but atleast im in the right thread for that

how long should I wait before and after lifting to fap?
I have a feeling it will impact the effectiveness of my lifts if done too close together.

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What are the best assistant exercises for SS?

Is doing barbell curls 5x5 gud, 3x a week gud, or do is it better to do different number of reps/sets, less frequently?

>>41199980
>5x5, 3x a week*
fix

>>41199980
pull ups/chin ups is probably the best assistance exercise

>>41199980
SS has fuck all of pulling, so face pulls, chin ups and kroc rows maybe. Also delts can do with a bit more of frequency so cable laterals on bench day.Curls obviously but if you do them with a barbell do them with a bit of hip swing and decelerate on the ascend like a motherfucker.
Don't go wild on the accessories though. superset them in if you're able so you won't end up doing 1,5 hour workouts on SS

been on SS for around 4 months. lifts are:
squat 2 pl8
deadlift 1.5 pl8 (I suck)
bench 1.1 pl8
ohp 0.8 pl8

I think I'm obviously progressing faster in squats because of doing them always.
Would it be legit to keep on it but removing squats on DL day, so maybe I can make some progress on DL too?
Or should I change to something like Greyskull?
Or should I continue improving squats more than anything?

>>41197874
Get a blender and put the oats in dry first. Grind them into a powder. Add 1 scoop chocolate whey, a dollop of peanut butter, and a tablespoon of instant coffee. One of these a day and I went from 150 to 180 5'8" actually got too fat

>>41198499
Id start with dips, incline BB, seated row and pull ups. When you start to have tiny arms compared to your torso add in curls and tricep shit. Don't forget rear delts do something for them too.

So my bench is shit and always has been even though my OHP Is appropriate for my time lifting. I'm wondering if it's a form thing? I have a good understanding of the lift but does anyone have a mental cue they use to bench heavier?

>>41200113
Just add in a lot of back work. Are you doing cleans? You totally should it helps everything.

>>41200213
>squat 2 pl8
>deadlift 1.5 pl8 (I suck)
>bench 1.1 pl8
I forgot I'm doing rows too , i'm at around 1pl8 there too.
not cleans though, should i add them?
Also as accessory I'm doing dips, chinups, curls and skullcrushers...

>>41200113
You are facing a form issue not a programming issue
you are definitely doing dead lifts wrong and possibly squats as well. When your form for diddlys clicks it will shoot up.

>>41200247
yeah, I'm pretty sure you're right.
I don't really feel my legs doing a lot of work when I DL, and usually when I'm about to get to the top position I feel a bit of pain in my upper back.
Squats, on the other hand, I'm pretty sure I'm doing them right, maybe not going low enough on every rep but that's mostly being scared shitless everytime I hit a PR since it keeps getting harder.

>>41195491
I'm doing Texas method, will throwing in an arm/shoulder isolation day hurt ?

>>41200298
practice practice practice. Also bent over rows are great for preparing your upper back for deads

>>41200298
I had pain in my upper back when deadlifting. Checked my form and it's helping. You might be pulling too low with your knees over the bar?

I have lower back pain do I stop working out until it's better

>>41200246
I would be doing cleans it'll help with literally everything. They're in SS so you can develop explosivness to help with all lifts. Pushing too

>>41200405
Not if you're my dumb ass.

Just don't go for PR's do some 70%< volume instead.

>>41200350
probably not there is a 4 day variant where you split your volume day into upper and lower workouts

>>41200402
Maybe, I'll try tomorrow and check this.

Worked the bis yesterday. Have a little purple circle on my ridge today. Is this related to working out? Anyone know anything about it? Doesn't look like a stretch mark because it's a circle.

inb4 aids/cancer/death

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Where EXACTLY should I grip my chinup bar? My fingers hurt so much where the bar is I have to stop because of it before I actually run out of strength.

Right now I'm gripping the middle of the bar at where my fingers join with my hand like pic related. Should I be moving it further up?

>>41197923
Make oats night before. Put in fridge overnight.

In the morning they are overnight oats

>>41200350
Probably. There is a lot of overlap there. Thanks that don't hurt are calves and abs because aren't used in that much in exercises unless they are target.

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I've been having pain in my right hand anterior deltoid ever since last week (~ 7days now) when I benched about 80kg (my max for 5 reps). Now the pain has gone during the day, however when I go to sleep and turn to my right shoulder I get pain again or when I drive and only use my right hand to steer.

I have not gone to the gym since the first sign of the pain (not soreness, but pain) and have followed the RICE (rest, ice, compress, elevate) procedure after the pain started, which stopped the pain occuring during everyday activities.

What should I do?
Shall I continue resting?
Shall I go seek out a physio or shall I go the doctor?

>tfw looking for a PWO
>Tfw everything has to have fucking creatine
I WANNA KEEP MY HAIR REEEEEEEEEEEEEEEEE

>>41199721
Pls respond

>>41199980
By the book, you should add back extensions and chin ups on Day B.

On this day I usually add lying tricep extensions too, if my arms aren't too tired from the pressing.

On Day A you could do some bicep curl after deadlift/power clean.
I do 3x10 with ezbar rather than the straight oly barbell.
After that I also do Dips just because.

Anyway, golden rule is to not do any additional exercise ever if they go mess up with your recovery.

>>41201737
idk sorry

>>41200113
Check your form.
Post form checks, do not change program after only 4 months. You surely have some bullets left for SS.

>>41200246
Then you never did the damn program!!!

>>41200828
where it feels comfortable to you and gives strongest grip.
What's important is the grip: make sure you're holding the bar shoulder width to reduce any further moment arms.

>>41199359
plz respond.

Does hex bar dl count for the 4 plate lift of 1/2/3/4?

>>41201889
absolutely it does not

Does anyone have an onfographic for some bodyweight routines I can do in my appartment? Long story short I have some shit to achieve before I can safely return to real lifting. Just need to lose fat and strengthen my core

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is peanut butter estrogenic?

>>41202233
Never heard of it being so, why would it be?

Can I use a 30mm barbell as pullup bar? I figure I just mount two hooks or rings on the joists in the attic and put the bar on there when needed

>>41202425
yes

I'm looking for a workout that is directed to martial arts. More specifically, boxing.
I have a competition coming next year and I need to gain more musculature and muscle conditioning to perform better. What do you guys recommend? I already did SL back when in 2014 but can't do any 'serious' strength training because I will do a boxing workout every day and that can lead to injury in a serious strength training like SL or SS. I'm looking for something more vanilla just to gain muscle conditioning.

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I currently have short, stiff, coarse hair. Want to have curly hair like pic related
How do I go about getting that? Oils? Conditioners? I don't know much about hair products

>>41202425
>>41202463
Would a 50mm barbell be better? Or is 30mm optimal for grip?

>>41202380
peanuts are high in phytoestrogens like soy

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>>41195491
Which one should I buy wheat is 3 times chraper and has a better taste than oats
>oats on left, wheat on right

Is ephedrine Caffeine and adderall stack a good idea?

>>41202523
yes if you're trying to give yourself a heart attack

>>41202514
Right has a much, much better kcal/proton ratio.

Hi /fit/, trying to maintain strength on a cut.

Are refeeds a meme? Any supplements that can help against fatigue?

What accessories are best to help improve squats?

>>41202660
Don't worry about refeeds. EC stack helps, and try to sleep more

>>41202827
Depends on where you are failing. I love front squats

>>41202847
fuck sorry forgot to mention specifics. I already do front squats and good mornings, but I want to help strengthen my glutes as well

>>41202847
There's really only one point in the squat where you can fail due to insufficient strength.

How many calories is there in a medium sized banana? MFP says like over 100, seems a bit much

Can someone please upload an epub of Rippetoe's SS?

My gay job blocks IRC

>>41202847
Thanks, anon.

Will I turn gay if I have soy-based protein powder?

I fucking love dips, probably my favourite exercise. However my shoulder / collar bone hurts when I add weight. How can I increase my shoulder mobility / be able to go deeper while doing dips without causing damage to my shoulders?

>>41202847

Is an EC stack really necessary? I'm like 16% bf

>>41202904
Post form

why the fucK DO I KEEP STRAINING MY RIGHT SHOULDER

>>41202998
Don't have a video :/

Will there be any consequences to just not having resting days?
I recently started lifting and I fucking enjoy it. I want to start going every day since I have the time.
Will overworking kill my gains?

>>41203062
Just don't injure your shit and you'll be fine as long as you are good with nutrition and sleep

>>41198797
I realized you asked this yesterday, but on the off chance...

I think this is normal. I started working out a few weeks ago, and a few days after my first two workouts it was horror having to move one of my arms. I think there is a tendon there on the opposite side of the elbow. Went away late in the day and haven't felt it since.

>>41203047
Do you collapse your shoulders? Do your shoulders have anterior tilt?

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I miss /fitlit/
physical and intellectual self-improvement on one board, probably the best fit out of all the april fool's mash-ups

>>41203099
That could be it desu. I think I'm not keeping my upper back stiff and let my shoulders collapse as I'm going down.

>>41198922
Discipline

>>41199186
What you arr talking about is maintenance, not recomp. There are three reasons to go into maintenance. 1 you are ill and can't exercise, 2 you plan on cutting for over 3 months, you need a 2 week brake between 3 month blocks, 3 ehrn transitioning between cutting and bulking it can make it mentally easier to have a maintenance phase. 3 is a purely mental thing. There is no physiological downside to switching directly.

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>>41203146
Athlean-X has some good videos on form for dips.

>>41198797
The bicep thing: your muscles, tendons and tissues need to get used to this so this is going to happen quite a bit. If it takes too long to heal just drop weight until its not an issue. Also, no real need to do barbell curls. I know its easy and fun to do but its much better to incorporate biceps in your pullups and other lifts. If you do cardio, make sure its _after_ lifting as you're more likely to compromise on form if you're already tired. You can warm up wtih lighter weights if its an issue.

Good job starting the gym, hope you read the sticky :^)

is there any lat exercises i can do at home, i don't have a bar

>>41202660
If you have been cutting for over a few months take a 1 to 2 week diet break. Otherwise just push through. The benefits of the refeed are usually out weighed by the mental stress caused by a refeed. A cheat meal turns into a cheat day, then a cheat week, then a permabulk.

Is there any place where I can still gey DMAA? If not, is there anything out there that resembles it?

Are there any negatives to masturbating immediately after finishing my lifts?

>>41195491
My doctor said its safe to go lifting again after injury.
Should go super lightweight twice a week to get myself back into it?

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Somewhat new to lifting. I don't get that super sore the next day feeling I used to get way back when I started. I'm working out just as hard if not harder, and my muscles always feel like jelly immediately afterwards, I'm fairly certain I'm still gaining muscles and strength too. Should I be looking for something I'm doing wrong?

>>41203387
You're spilling proteins, so your mucles won't grow as much. If you fap after working out 10 times, then one of the those workouts has basically been negated.

>>41203438
Don't take this b8

>>41203458
Prove me wrong faggot

>>41203435
focus on numbers not on feels (did your lifts go up? did your weight go down/up? etc)

>>41203435
No, everything fine,
soreness isn't a sign for a good workout.
Hell, 10 minutes just doing air squats get you sore, but will not help you so much with strength.

Your body isn't overreactung to muscle micro tears.
That's good, more fun working out and generell stress decreases.

>>41203391
just do your programm with light weights to get back into it.
Stop, when feeling off.

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this is for intermediates from practical programming. I really like it; can I just always do 5x5 (1x5 deadlift) for the main lifts until I reach 1/2/3/4 ? I realise sets of 1 are a poor choice for beginners

whats your preferred upper chest workout? doing candititos hypertrophy LP U/L so im already doing incline DB bence 4x8 but im really lacking muscle there. ive been doing cable pullovers but they seem awkward to do and i always end up cheating form.what do you guys think about landmine press.

Does the nutrition table on a tin of sardines include all of the oil within the tin?

>>41201751
Its from 3rd edition? Haven't found these recommendations in mine
How do I know assistance exercises mess with recovery?

>>41200055
I am just worried about it interfering with main lifts, don't mind spending a long time in the gym, most pleasant part of my day desu

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Is it okay to microwave milk + whey? does protons survive a semi warming up?
I want to eat that with oats

>>41203726
protons will clump together (denature) but they are not destroyed or anything.

it's a chain of amino acids folded in a specific way. 50 °C completely fuck the structure up but the chain itself remains undamaged. and your body doesn't care about the structure

>>41203689
probably not. so it depends onhow well you can get rid of the fat

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Found this in the back of my cupboard. Worth using or should I get a real protein powder?

why do people post their weight without including their height, or bf%?

>>41203863
because they consider themselves to be average and are too autistic to understand other people may be different

>>41203858
whats the protein source? milk?

>>41203858
Terrible macros. Just get some optimum nutrition whey.

>>41203858
You're going to need something with at least 6 hours of hunger control

>>41203858
>200 calories
>10g protein

what the fuck. Even cheap protein powders offer at-least 18g for about 100 calories.

How often can I train forearms? They're making the rest of my arm look tiny as fuck.

>>41203858
4 scoops a day of this for best effects

Can I eat whatever the fuck I want on a cut as long as it fits my macros?

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Instead of doing would adding a pushing isolation movement after the curls on day A and C, and add a pulling isolation movement on day B hinder my recovery? I feel that this routine has way more pulling than pushing.

To any swimmers in the thread, I'm a beginner swimmer (as in I can swim, just really poorly) fatass that's just started swimming with two friends who used to be competitive swimmers (so they're helping me improve). If I do lap swimming 2-3 times per week at 40 minutes each session, what would be some good lifts to do during the rest of the week to make sure I hit everything. I primarily just swim freestyle and breaststroke right now.

>>41203995
No. Cutting and eating a whole pizza and fasting the rest of the day does not do good things for your body's hormones. Eat right or be a fatass or a sickly mong.

>>41204068
What are you training for. Want to hit the weights to get better at swimming? Want to lift for aesthetics? Want to be a bear or an otter? Not enough information. Also, answer will probably be s t i c k y

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>>41195905
Made me laugh

>>41204104

Overall goal is to cut from current weight of 265 to 175 and then begin working towards acquiring aesthetics. I was doing SL 5x5 for a bit before I started swimming with my group, but I'm concerned that adding regular swimming while continuing full SL will cause issues due to me still being so out of shape, possibly resulting in me injuring myself. The purpose of the swimming is to get a good source of cardio in, plus having a workout that I can do with trusted friends (I usually lift alone since I have a bar, squat rack, and bench at home) makes it MUCH easier to keep going and stay consistent. I'm not a noob on swimming, but so far it mostly feels like my shoulders, lats, and quads get the most out of it.

>>41203475
Prove your right cunt

How do I get more explosive when working out? I get all soft and fluffy, fucks up my lifts
What ways are there to stay sharp?

is it true that strength training will never make me aesthetic?

have I been memed by Mehdi?

Im going to try bodybuilding style training. Upper lower split 4 days a week, high volume all days. But dont know what kind of periodization use. Pls halp.

>>41204841
Think about it for a sec. Will a guy who benches 3pl8s for reps ever have small arms/small chest?

>>41203559
>>41204877
awesome split I can tell
>upper body hypertrophy 4 times per week

>>41204048

>>41205011
https://www.youtube.com/watch?v=nc3pPobZDDA

this guy has some p solid lifts and still looks like he never hit a gym

>>41205011
>>41204841
I've been on SL for 7 months and I look like a brick/giant baby

Should I cut or switch to phat?

>>41205071
https://www.youtube.com/watch?v=mQzQG2oJRq4
ask latsbrah

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Is achieving a form like this actually possible?

>>41205042
no twice, same as lower. total days: 4

>>41205071
Babby tier lifts

>>41205217
I understand you, I just suggested a different split

>>41205314
im listening.

>>41205469
the split that I posted here: >>41203559

ABxABxx
A: chest, schoulders, triceps
B: legs, back, biceps

pros: upper body 4 times per week, deadlifts work legs and back so they fit in as well

cons: B is usually longer. not recommended if you want to throw in abs, calfs and face pulls wich also belong to B

I am doing this for 5 weeks now and I don't think I'm gonna change soon

>>41205529
interesting.

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>>41205187
Answer please, especially what it would look like irl

>>41205595
we can't even see his body retard
you don't even lift do you.

>>41205710
>>41205771

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>>41205793
http://i.imgur.com/EAVXIsX.jpg
http://pm1.narvii.com/5956/b0d77c7d46840c8e8d0c001df2b6160dfb4365dc_hq.jpg
https://projectfandom.com/wp-content/uploads/2016/10/One-Punch-Man-S1E12-Genos-Child-Emperor-Silver-Fang-Amai-Mask-Atomic-Samurai-Superalloy-Blackluster.jpg

Basically muscle but absolutely thin and shoulder no wider than torso, and it doesn't look bad either.

I never see this in real life.

Why are my rotator cuffs bent forward?

How do I kill myself without my parents being sad? I have a fuckload of debt and shit too, and my parents are the cosigners. How do I die without putting them in debt and making them sad?

Should I do rest days from flexibility/mobility routines or should I stretch errday?

>>41204088
This is a hard pill for a lot of /fit/ to swallow.

>>41206290
I know. Won't stop me from trying.

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Is pic attached a good beginner program? Add 5kg/week for upper body and 2.5kg/week for lower body.

>>41195491
I'm by no means an expert, nor have I been into fitness for a long time, but as long as you wait a day between similar activities (lift-break-lift, or run-break-run) due to stiffness, you should be fine. Remember to take one day off a week as well.

Once the soreness goes away, or you have thoroughly acclimatized to your activity, you can go everyday.

My routine:

A
1x5 Deadlift
3x5 Chinup
3x5 OHP

B
3x5 Squat
3x5 Barbell Row
3x5 Bench

Both
3x10 Curls
3x10 Tricep Extensions
3x10 Ab Wheel

AMRAP on everything.

5'11, 138lb.
What should I add to hit my core/obliques more?
Those chinups are killing me, by the way. I've been having to do negatives unfortunately.

What's some ab workouts I can do at the gym without looking like a total loser? Very weak abs, don't think I can do a sit-up without something to brace my legs.

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>>41206981
Don't know what they are called, but leg lifts (pic related)

What's a good next routine after starting strength? I've been trying out ice cream fitness and I like it, but I'm not sure if it will help me achieve my goals (aesthetics, increasing weight on big 4). Currently at 200 lbs, 1/1.5/2/3

>>41207091
>>41206981

Captain's chair. Do them with bent knees if straight kneed is too difficult.

how do i fix a stalled squat??

help plz :(

>>41207214
PHUL is the next step

Your opinion on coconut water?

Not coconut milk, or the packaged coconut water; I'm talking about a fresh young coconut that I have to chop open myself.

how come i am not feeling my hamstrings so much when i dl.
i mostly feel my lower back and glutes.
i do conventional btw

>>41206981
Bro, desu u shouldn't care about what other people think of you, everyone had to start somewhere.
I started out and kept doing DB bench instead of BB because I felt ashamed of a 80 lbs bench. Now my bench is far behind everything else.

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>>41203858
>>41203883
>>41203888
>>41203908
>>41203916
>>41203969
Yeah, I figured it was pretty shit, I'll get better stuff in the future. Still, I don't like to waste things and there was only about 1/4 left so I downed the whole thing (with milk)
I have slight regrets

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What do you do when some hambeast or DYEL is using your rack for some stupid shit when you need to squat?

Is it justifiable to throw them off since they're only going to be at the gym for a few months, tops?

>>41207326
>>41207214
This looks pretty good, thanks anon. Any other opinions?

is the whatsapp group still alive

>>41207551
phat

>>41207382
It's delicious. Any other questions?

How to get used to needing to contract lower back? Having a super hard time figuring out how to flatten back.

>>41198797
The arm thing is totally normal if you have ever worked out biceps hard before. I remember being 15 and not being able to fully extend my arm for 3 days after a high volume bicep day. It'll go away soon, lad

>>41207690
>have a super hard time figuring out how to flatten lower back

work abs, stretch hip flexors, hamstrings, and glutes

>>41207277
squat everyday.
>>41207509
think about when you started. You should give them a chance.

Hey /fit/ I started getting a little tightness and pain in my left ham string. Should I worry about it much or just work through it and it will go away. It feels like it is the tendon maybe slight tendonitis.

>>41208436
do you stretch?

>>41208521
I do usually try to get a bit of a walk in before lifting as well to get the legs warmed up. Maybe I should stretch a bit more and after lifting?

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>>41208566
you should do dynamic streches before your workout, and static stretching after. walking is good but will recommend you to search up Alan Thralls dynamic workout routine for lower and upper body.
I'll also give you pic related which are static streches for lower body (i dont have a pic for upper body so just search up a static strech routine for upper body on youtube.

Trying to do ab wheel rollouts for abs, but that shit is near impossible after a full day of hitting arms. Any other recommendations on ab exercises that aren't quite so reliant on biceps? Are crunches fine or garbage?

I can feel pain at my tendons every time I move anything I worked on 2 days ago. Is this normal and should I go to the gym again this Wednesday?

>>41208722
Captain's chair will use your arms a bit to stabilize you, but I highly recommend them. They are my primary ab isolation.

>>41208950
I'll give 'em a try, thanks.

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So I'm 22 and had my first wet dream in my entire life last night. I've been lifting for a few months. Do those happen because of increased testosterone or was it just a coincidence?

Just finished my first day of SL 5x5, and I definitely had problems with barbell rows (65 lb, pretty ridiculous I kno). my form was shit (really bad, back rounded, knees forward, etc,) mostly because of me being a weak skinnyfat and lacking hip flexibility.

Some advice on it? maybe trying dumbbells first, and doing hamstring flexing, and stuff will help?

The rest of the lifts were alright I guess.

>>41209045
Possibly it's due to an increase in test. Have you been doing nofap lately? If I don't fap for about a month I start to get wet dreams like crazy.

>>41209201
No, I've only gone two days without fapping and not on purpose.

>>41209200
keep doing rows and stretch

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I risk failing my accounting class.

However, my other two classes I may get a 3.7 and a 4.0 in.

I used to be a trash student but this school year has been nothing but As and one B, but my GPA is still low due to my past.

How fucked am I for applying to a state school with an acceptance rate in the 60s?

You can see the class's grades as well and even though I'm low, I'm above the average mark. Should I mention this when applying and say it may be the teacher/program?

Should I apply now and not risk it?

>>41209515
Is your class graded on a curve? It's hard to believe the prof would fail 50% of the students. Also it's impossible to know what your chances of getting into a school are with so little info, but if your GPA is low I would recommend focusing on other redeeming factors when you apply, like leadership and shit.

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Where's a good place to buy a power rack online?

>>41209556
University of Texas at Arlington

not a big name college and I've heard getting in will be easy, but I'm paranoid.

>graded on a curve
no curve. Occasional extra credit assignment for 5 points and that is as far as it goes.

But I mean if they see a year of straight As, one B, and possibly two 4.0s and a C-/F will they just trash me?

>>41209581
>will they just trash me?

Not necessarily. When I was applying to graduate school, my advisors made a point of explaining that one or two really terrible grades don't ruin you as a candidate. Admissions committees understand people make mistakes, and they look for general patterns of bad grades. A bunch of A's with 1 F looks a lot better than straight B's.

>>41209494
keep rowing and increasing the weight? even though I'm technically cheating?>>41209568
I think I saw some recommendations in the stronglifts website

>>41209568
Amazon. Or rogue

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What's a good bro split for just looking more fuckable?

>>41209635
you are probably using too much weight

>>41209658
Barbell hip thrusts
Deadlifts
Cardio every day

;)

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>>41204048
blease resbond

Is my home dumbbell routine missing anything?
Bare in mind, all i have is an assortment of dumbbells.
>pushup
>butterfly
>curl
>shoulder press
>lying tricep extension
>tricep kickback
>bird flaps (you know what i mean)
>bent over row
>tip toes
>squats
>crunches

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Should I be taking creatine while cutting?

>>41210073
If you are lifting, you might as well always take creatine. The general advice is 5g a day, every day, regardless of diet or rest days.

>>41209861
side lateral raises
rear lateral raises

>>41210146
ty senpai

>>41210138
Could one just drink coffee as a pre workout instead? Doesn't creatine have some sort of negative affect on hair or is that just made up?

>>41210431
Creatine doesn't have any stimulatory effect. Coffee as a preworkout is fine though. I'm not sure about the hair thing.

>>41210459
What does Creatine affect then, recovery rate?

>>41210491
It increases the ATP available to your muscles during lifting, which means you can get 1-2 more reps in a set without hitting failure.

Really dumb question: is the starting postion for cleans the same as for deadlift?

>>41210611
Not 100% the same. The clean starting position has your shoulders over the bar more. For a beginner, say if you are doing SS, then having the same starting position for power cleans and deadlifts won't be a big deal.

>>41210616
Thanks. I figured there was a minute difference but didn't realize it was in shoulder position. Is grip distance also a factor.

I'm transitioning from SS into the more targeted routines (lower body, chest/arms, back/shoulders) and want to incorporate the clean/jerk in.

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>>41198449
Shower?

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Yesterday I went to work out and it felt like I had lost all my strength, felt tired quickly and only spent like an hour there... I'm going to the gym for 3 months now and this happened before, so I did a one week pause and the shitty feeling was gone. I can't do the exercises that I always do, it pisses me the fuck off Wat do, bros?!

What is the go to routine for aesthetics? I've plateaued on SS three times and am ready to move on. PPL?

I am free to work out as many days per week as necessary

>>41209581

>UTA

Oh shit senpai, what major?