QTDDTOT

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>>41241524
new here
so are sets supposed to be done all at once or is it after a set you move to the next exercise

>>41241539
There are certain styles of training where you do one set of each exercise before moving onto the next exercise and then coming back to the first but that's not for beginners. Do all sets in one go with proper rest in between when you're starting out.

>>41241551
shit i've been doing the latter (moving from one to the other). is that bad?

>>41241570
It's not "bad" as much as it is impractical and unnecessary at your level.

>>41241539
here's what you do, using starting strength and a working weight of 2pl8 for reference.
>warm up
1x10@the bar
1x5-10@95lbs (25 on each side)
1x5-10@1pl8
1x3@185
3x5@225
once your third set of 225 is done, move onto the next exercise. switching between exercises after each set is called supersetting, because the idea is that you're constantly performing some exercise to increase rate of muscle growth or reduce total time in the gym. it can sap strength and wear you out, so i'd highly suggest avoiding supersets of compound lifts.

>>41241524
I'm a skeleton. A fag told me there was skeleton general here. Couldn't find one, so I'll ask here:

How the fuck do I gain weight? Should I get a bit fat before I start hitting the gym?

I'm 6'1 ft tall with 138 lbs. Help me.

>>41241610
Find your TDEE, exercise and eat above that number. You can go as high above as you want to but the range that's generally accepted is 300-500 calories over your TDEE. Just google TDEE calculator to find out. The number might not be 100% accurate so track your weight and if you aren't gaining then up your caloric surplus.

>>41241628
Thanks, m8. Found a website with lots of info. Gonna buy a food and bathroom scale and download some app to track the calories. Wish me luck.

Am i the only one who does 1 rep sets for fun when they arent feeling up to a normal day

>>41241786
a lot of strength/power athletes do that. essentially, working up to a series of 1rm speed rep attempts

Currently doing ICF 5x5. Will doing Standing Press every workout have a negative effect, instead of doing it every other workout?

>>41241803
Speed rep? Like shorter con-/eccentric or low rest

>>41241839
each rep is done as quickly and explosively as possible while maintaining good form. often times people use bands for speed work, if that rings any bells

>>41241858
Thats interesting, ill have to try that next time instead of just grinding reps normally

Is 1/2/3/4 in 1rm?

>>41241828
Don't do that, I did that once because my shoulders would get inflames fro benching, my OHP reached intermediate stats while my bench and squat were at barely novice.

I'm not complaining but just saying.

Which one is better to get rid of fat and why?
A) 500 cal deficit for weigth loss from eating less
B) maintenance and 500 cal deficit from exercise

>>41242037
At minimum

Its a general strength level but the milestone is 1rm

I want to stop drinking caffeine and I don't want to take caffeine pills.

I'm so fucking tired without it though, and I get horrible headaches. It sucks having to willpower myself awake all day while dealing with shitty headaches.

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>>41241524
Are rotated outward legs and inward knees due to muscle imbalance? I got a mri and it shows the bone looking normal.\

>>41242614
Yup. You have a weak muscle not pulling enough and an overactive muscle pulling too much basically. I can't remember how to fix that specific one off the top of my head but a quick google search should find it.

>>41242636
Thank god I was thinking my bones were rotated, I was close to getting surgery. I looked it up and its rotation of the legs due to muscles thanks!

>>41242584
I guess whining is KIND OF a question. In that you're looking up at your mommies and daddies to kiss it and make it better. Still though, I don't know. I don't think we needed to know that about you.

>>41242668
Oh whoops, I left my question out of it for some reason. What're some better ways to stay awake than drinking coffee or taking caffeine pills?

>>41242584
>I guess whining is KIND OF a question. In that you're looking up at your mommies and daddies to kiss it and make it better. Still though, I don't know. I don't think we needed to know that about you.
Wene yourself off it slowly, but you gotta stop or you'll eventually have a heart issue. I have a friend who drinks 5 hours and energy drinks daily and he recently went to the er due to a heart attack.

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Why 3 to 5 sets for specific routines? Why not work harder and go for 6 to 8 sets?

>>41242699
Oh yes, great question! Unfortunately, I do not know. Maybe pinch your scrotum with pliers?

>>41242719
because regeneration and adaptation won't be done 48 to 72 hours later. If you did more sets you'd need more time to recover

>ok it takes longer but I will make more strength gains. isn't this more effective?

evidence shows 3-5x5 three times per week leads to the best results for beginners

>>41242180
oh the stupidity

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I want to buy a wristwatch that
>displays time/date
>stopwatch
>timer/alarm
>shows heartrate
WITHOUT any bluetooth connectivity to any smartphone, gps tracking, etc. basically nothing that sends any info to any other device/network.
Also, changeable battery is a plus. Don't want to have to plug it in to recharge every other day

Anyone know any such wristwatch to suggest?

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>>41242827
thanks

>>41241524
FUCK YOU FIT I ACTUALLY TRIED A SMALL BUTTPLUG WHEN SQUATTING
THE THING WAS SHAT LIKE A BULLET AND I SHAT MY WHOLE FLOOR FUCK YOOOOOOOOOOOUU THIS WHOLE PLACE IS WORTHLESS

Is there any harm in taking too many naps? I'm an overworked /sci/ autist, it's the only thing that stops my head hurting long enough for me to get some work done.

Getting back into gym after tendinitis in the wrist. All my usual compound lifts are fine now but I can't do barbell rows because something about that movement in particular aggravates the old injury. What's the best alternative I can do for lat development?

Dumbbell rows seem to be ok but are there better exercises for this purpose?

>>41242940
>I'm an overworked /sci/ autist
me too. best thing for me is work -> gym -> 8 hours sleep
caffeine, sugar and naps just fuck my shit up

>>41242857
doesn't exist. if you want to know your heart rate, grab a woman's hand and place it on your penis, then count how many times she yelps in 15 seconds and multiply by 4. if you want to know the time, ask a woman whose hand you're holding to your penis. if you want a stopwatch or timer, chase a woman down a certain number of city blocks. just sexually assault women bro, watches are for shy faggots.

>>41242941
quote from schwarzenschnitzel:
>vertical pulls (pullups) make the lats wider, horizontal pulls (rows) make them thiccer
so for bodybuildung purposes I'd say chinups and deadlifts are enough. so do them and then maybe add rows
db rows are less stressful on your lower back
db rows also work obliques (might be unwanted)
in db rows the arm is more parallel to the torso so it might be a bettter accessoire to wide grip pullups. bb rows therefore synergize better with chinups
candytoe prefers db rows and I trust him
personally I do bb rows bc my program says so and learned not to use my brain bc I always try to sabotage myself...

tl;dr doesn't matter

>>41241524
Does engaging my core until failure while I'm walking or sitting at my desk do anything? 280+lb fat fuck here wants to know if this is just a meme or if it will burn more calories/strengthen anything.

>>41243054
Cool

Been doing db rows and pull ups anyway, I guess I'll continue the rows and work on widening+weighting the pull ups.

>>41242730
Audible kek

heading to the gym for the absolute first time tomorrow, anyone got any nuggets of wisdom i should know before going in?

>>41243274
Don't overwork yourself

Hey, fellas. I was wondering: If I'm trying to lose weight, should I fuck with protein I checked out the wiki, and it said that you should eat your target weight in protein per day. I started going to the gym about 3 weeks ago, and after starting at 227 lbs (6'2", I ain't no fucking manlet), I'm currently at 218.5. Thing is, the only real dietary change I've made is eating slightly less and drinking a bit more water. I've looked at my protein intake, and it's nowhere near the target.

Sorry for the fucking blog post.

tl;dr: Is there a better way to massively increase my protein intake without a huge spike in the amount of food I eat, aside from scoops?

>>41243274
Talk to one of the trainers. Put a bit of money in, if you have to, so that you can figure out a routine that's right for you.

When doing AMRAP deadlifts how much rest between reps is acceptable? When squatting I'll start resting 5-15 seconds (with the bar on my back) once I get past 9-10 reps.

I guess I could take the rest at lockout but without straps that turns into failing early due to my grip going.

>>41243453
Yes, change your diet. Chicken and ground turkey breast are your new best friends. Tons of protons in that shit. Eat peas for veggies, nuts, peanut butter, etc. Also, maybe do some oatmeal in the morning with a scoop of flavored protein powder if you don't like making shakes.

1. Should I start with SS if I just want to look good? Ive heard its a meme and that you just turn into strongfat

2. What is brosplit? Does it work?

3. Is it possible to get big on calisthetics?

>>41243500
Thanks, senpai.

>>41243513
>1. Should I start with SS if I just want to look good? Ive heard its a meme and that you just turn into strongfat

SS only lasts 3-6 months and will get you strong enough to be able to run an effective hypertrophy program. You'll only get fat if you eat like a fatass but remember that it's much easier to cut fat than it is to put on muscle (so run SS and eat like a savage, cut when you're done with SS)

>2. What is brosplit? Does it work?
One day per muscle group per week, lots of machines and isolation exercises. No they don't work optimally but I guess it's better than nothing.

3. Is it possible to get big on calisthetics?

No

>>41241524

Two questions:

Does cardio timing matter? As in, is there a meaningful difference between running directly after I lift, or waiting to do so later in the day?

and

I've started lifting again after about 10 months of almost nothing (was abroad without reliable gym access). Surprisingly, I regained my old strength and then some within a month of lifting, and now I'm gaining weight (6lbs in that month) while also leaning out noticeably. Wtf is happening?

>had a long break from sex
>now dick doesn't work properly
>doesn't get fully hard
>can't put a condom on it
what do? I've been no-fap and no-porn for the past 10 days or so

>>41243627

Try jelqing. Even if you don't believe in dick gains, it helps with bloodflow and hardness. Also zinc supplements.

>>41243644
Yeah but I jelq your dad and he doesn't seem to like it. In fact, it makes him quite angry.

>>41243681

K

>>41243751
I'm just saying, your dad hates being woken up by a strong, jerky jelq. Feel free to use that if he ever pisses you off.

I was told that if I didn't like the way I looked in the mirror, I should cut, if I wanted more muscle, I should bulk. What if I hated the way I look but also wanted to build more muscle?

are vitamin d and magnesium only nonmeme supplements??

>>41243796

Okay

>>41244109
And, you know. You're welcome.

>>41243865
Get a new mirror.

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Here's my stats:
6'2"
212 pounds
~20% bf

I'm down from 295 pounds last July. Didn't start counting calories and doing a real cut until mid-December when the noob gains and weight loss stalled at 255. Just did IIFYM with an 800 calorie deficit for about 14 weeks.

Weight loss stalled at 228 because I could not control myself at night around my kids' cookies and cereal, so I decided to go keto. I'm 4 weeks in and have dropped another 16 pounds. Things are going great. I'm well adjusted to the diet and feel fantastic when I wake up and at the gym.

From what I've read, you're supposed to take a break from cutting every 10-12 weeks at my bf%. Should I start that break right now, as I'm about 18 weeks into eating at a deficit, or should I start that break in 6 weeks, since I just started a new diet 4 weeks ago?

My ultimate goal is 185, but I DO miss them GAINZ

How do you pronounce Jeff "Seid"

while high bar squatting, after a set or two, when i put my ass back to start going down it hurts a bit in my lower back, however that's the only movement that hurts, then going down and up is mostly ok.
the pain doesn't remain after.
should i worry or is it normal? I'm squatting around 2pl8 and it's the max i've done.

>>41244153
>Should I start that break right now
I never did.

260->180

I flex my traps during bench press which makes my shoudlers shrug
how bad is that?

>>41244401

Yeah I've read that you should break periodically from a diet and eat at maintenance for 7-14 days, but I really don't want to. I think I'm gonna keep cutting til I get under 200 then take a 2 week break, eat at maintenance with a 20/40/40 cpf, carbs only around workouts, then continue cutting.

>>41244480
Just eat right under maintenance for a week. You'll probably have a higher tdee than you think coming off the cut and put on a little weight instead of maintaining.

Poorfag, no money for professional opinion but:

>Very lethargic
>Lay in bed most days
>Start eating oranges
>I don't want to lay in bed anymore
>I want to go out and talk to people?
>Have eaten other fruits normally and don't react like this?

What the fuck
?

>>41244751
well just keep eating them you dummy

>>41244766
Yeah but I don't know why the fuck I'm feeling better?

Time? I'm not 100% it's oranges?

I'm confused.

A week ago I'd sleep 15 hours a day and have no concept of when to wake or sleep.

Now I'm getting up at 7 am without trying?

What the fuck?

>>41244786
you might have scurvy

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>>41244809
Not anymore...

I had rashes on my hands normally but they're not there at the moment?

>>41244751
Vitamin C.deficiency?

OHP hurts the tendon in my left elbow on later sets and reps. Is this a form or a strength issue?

>>41241524
what resolution do I have to set my phones camera to take a picture I can post to /fit/ ? They are always to big/

samsung galaxy 7

>>41244860
put them in paint and shrink, crop or save as jpg

>>41244866
I know how to do it when connecting to my computer and batch resizing from a web site. There is no way to do it from my phone? There is no way to take a picture and go direct to posting?

How much back is too much back?

I just felt like adding t bar rows on top of pullups and bent rows, is that pointless?

>>41244990
T bar and bent rows are probably redundant.

>>41242180
Eat at a 500 cal deficit and exercise as well.

>>41245105
I feel way more bicep action from t bar... Guess I'll switch to that

>>41244990
when it's not helping you grow more.

>>41243480
If you're resting between reps that's not an amrap faggot. It's one thing if you set up for every rep because the bar drifted or you need all the cues to get tight, but literally resting with the bar at the bottom while you catch your breath is dumb and doesn't count towards an amrap.

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>>41241524
I have a disease that essentially destroyed my right knee when I was young. MRIs show that it's equivalent to very late stage rheumatoid arthritis. If it werent for bleeding complications, doc would have replaced my knee already. Running hurts like shit and i can only do a handful of leg exercises.

Does anybody know of some exercises where I can take it easy on my knee but still get gains?

>>41245603
stiff-legged deadlifts (use a slight knee bend), normal stance and semi-sumo stance.

bodyweight glute bridges or hip thrusts.
if they don't hurt, try them single-legged.

bodyweight squats each day for a few reps might be a good idea.

hanging leg raises, try with straight legs and try with bent knees.

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I just broke up with my girlfriend for eating McD's on a regular basis.

Did I done gud?

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Can I do SS like ABxABxx or something instead of just thrice a week? Been at it for two weeks. I feel like I could be doing more but what do I know, maybe It'll ruin my gains.

>>41241570
It can suck if you're at a gym and constantly moving from one thing to the next, gets annoying to others around you, but in terms of exercising at home there's nothing wrong with it. Part of the benefit is that as you switch muscle groups, the ones used in the orevious set have a rest period, so that you can essentially superset everything. I've been doing that with calisthenics for the past 6 years and I can stop working out for a few months at a time and not lose much mass, which can be attributed to diet and genetics of course, but just that my body maintains so well I like to believe it has something to do with that routine.

How do I become patient? How do I not go crazy on a 1500 calorie diet? How do I wake up at 5 am to go to the gym everday and do cardio after without wanting to kill myself? How do I do all of this for a month and only lose 4 pounds?

i fucking hate everything about myself

>>41245731
Thanks

>>41245846
One thing you'll notice about all the programs suggested here, and it really is one of the most important rules in programming, is that you don't work major muscle groups two days in a row.

This is why basic programs are alternating days and why splits never do for example, heavy chest two days in a row.
There are exceptions (like calves and abs), and certain light accessory work or light sets for joints or to learn a certain movement or grease the groove etc. But until you have more knowledge the answer to your question is no, especially for SS, the rest is not only for strength gains but it also protects your tendons and ligaments and shit

>>41245910
How about you stop counting calories and just work harder until failure. Put your cardio on your rest day(with more distance/speed to make up for it) and focus on lower weights with higher reps. Start doing calisthenics as your main exercises and drink a gallon of water a day. If you do all of that and don't lose twice as much weight as your current(i.e. retarded) routine, you should just submit to the Jew gods. Your problem right now is that youre stressing yourself out so goddamn much that your body is fighting it.

>>41245983
Thanks. I think I was being overdramatic. Maybe it's the EC Stack moodswings. I actually did move from a linear U/L 4x week split to "Arnold's Blueprint to Cut" (which kinda lines up with some of your advice; lower weight higher reps) but I think the switch was a bit too intense.

I have lost 18 lbs total since January but I guess I am just too impatient. In 3.5 months I expected to have lost 25+ lbs. I've never worked so hard fitness-wise and maybe I'm burning myself out.

Again, thanks for the voice of reasoning.

>>41242857
>being this paranoid

>>41246080
Absolutely, and know that we all go through some form of self doubt, but you can work past it. Getting fit isn't just about getting physically stronger, it's about strengthening your mind to will your body. This is why telepaths are the best at putting on mass. If you want personal opinion, drop the stacks, start drinking coffee or black tea and if you want your ephedrine go buy the plant and brew that into your tea. Since switching to the natural sources my gains have gone through the roof and I don't feel like shit when changing things up.
>growing camellia sinensis and ephedra in the back yard
>unlimited stacks for the cost of dirt and water

So i gained 7 lbs of fat in 4 days, why we cant loose the same amount in the same time ?

I seem to have lower back problems and raising weight is really hard for me on squat. I fail because of my back not even my quads. Will doing front squat help with this?

>>41246136
3500x4= 14000
You would need to eat 14000 EXTRA calories beyond what it takes to maintain your current weight.
In other words you probably didn't. You probably ate a lot and your body is holding on to water. Did you literally go get your BF% tested twice in the last four days?

>>41246196
No, you need to stop pressing heavy weights like that until your back is strong enough to support that. If you continue on this trend you can seriously hurt yourself. Planking, pushups, unweighted squats (especially pistol), hanging leg raises and bicycle crunches are major for this. Running helps too so long as you stand up straight. Once these are easy, start with a weight that doesn't hurt, fuck it even if you have to start with the bar. Build up from there. Pushing yourself like this just because others can do it is stupid and you'll regret it in the long run. Try working on your posture and center of gravity, bending your knees slightly while standing is a good way to strengthen your back up in a natural fasion.

>>41246122
Wow, sounds interesting actually. Ephedra and Ephedrine are quite different aren't they? How do you measure how much from the tea brewing? Can you keep it in the fridge and not lose potency?

Neat.

>>41246223
Thanks bro. I have a curved spine and flat feet so what you're saying makes a lot of sense. For that reason I can't run and never really have my whole life. Anything I could replace running with to help with this?

>>41241524
How many inches can I put on my butt and legs doing calisthenics, glute raises/squats? I ask because I 'm buying some chino shorts (7.5" inseam) and 32 is okay. 33 is better, I feel like 34 might be a bit too big but I don't want to get 33 and then grow out of them in a month or two. I'm still in newb gains phase, only been doing calisthenics for a month and a half or so.

>>41246315
I forgot to say. The time frame is 5 months. How much many inches can I put on in that amount of time. I just don't wanna buy shorts and outgrow them the same summer.

I'm new and can't get a full chin up yet, but managed to work my way up to 8/8/8 negative chin ups. The problem is as soon as I got there I started getting lingering pain in my left elbow that has persisted for like a month or more now, every time I go back to try negatives after a while the pain returns. I can't really go see a doctor even if I'd like to, any advice?

>>41246250
The ephedra genus is the original source of ephedrine, and has a lower risk of health issues when used in moderate doses. There are some recipes out there that will outline a proper measurement per gallon of water, but I personally used varying amounts of the raw plant material until I found what felt best for myself. A safe dose is about to half a cup of dried stem to a gallon, add some lemon juice to the water to help, and storing it in the fridge is just fine. I won't say that it tastes great, but it gets the job done better. If you feel no effect, increase the ratio by a teaspoon at a time, you don't want to become another statistic. Potency varies, so again, be careful. That all said, it's much safer than the pills.
As a side note, fresh tea leaves are for green tea and older are for black.

when I drink water after lifting I feel like my ears constrict and I can't hear very well. Is that normal? Is it unhealthy to drink water between sets and get that?

>>41245810
No

>>41246335
Start drinking more water, add some more fruit to your diet and try fitting in a pomegranate once a week. As for exercise, use a lat pulldown machine on half your body weight and work up from there, and try prone position reverse curls. What's your current weight and height?
>>41246280
Start with jogging, jog for a minute and walk for a minute, rinse and repeat. I fell off a roof a few years back and collapsed both my arches/broken heels, but did some work since and have almost completely restored my natural arch. When standing, roll your weight to the outside of your foot (supinating) and then distribute your weight evenly between the balls of your feet and heels. Try walking like that, slowly, every time your foot plants on the ground get back into that position. Try striking mid-foot when you walk sometimes, it might look dumb but it is much better on your ankles and can help repair whatever damage is done. Outside of that you can focus on doing ballet stretches(toe curls, ankle rolls, pull backs and flexed lunges).
PROTIP: look up the soleus, read about it's function and think about what you can do with that in your routine.

Squats or cycling? which will get me nicer legs? I already do a bro split for my upper body but my legs are ugly AF

>>41246441
You should do both. They work different muscle groups in different ways, and those aren't the only two leg exercises you should be doing. If you really want nice legs you have to make sure they're well rounded. Having massive quads and dinky calves is stupid while the converse is true as well. Having a disgusting rectus/vastus compared to your gracilis/sartorius is easy to accomplish with that mindset.

>>41241524
A friend suggested push/pull to me as a workout program. I haven't lifted in a long time and don't know what my maxes are anymore. Where do I start at?

>>41246417
6 feet tall, 180 pounds. Definitely need to lose some weight, I fell for the eat like shit meme

>>41246441
Speaking of cycling, can I get benefits from the stationary bike? I "can" ride my bike around but it's such a chore and I can't keep my headphones in. I get cardio from running so this is mostly just for the workout

>>41246578
If you look at biking around as a chore and can't afford a decent pair of headphones or plugs you don't have the mindset to make it. Exercise should be fun, not something you have to convince yourself into.

>>41246601
Well I can't do anything about the chore part, headphones I can do, in fact I have a nice pair for running, but I bike near my house which is near so many main roads that I can't comfortably sacrifice my hearing.

I guess I could load up my bike and go to a trail but bruh I drive a mk4 supra, where am I gonna haul a bike

Is Scooby's homeworkout a meme or does it work? Is the gym morgen effective than a homeworkout?

>>41247196
I started with scoobys intermediate home workout bc I was scared of the big guys in the gym. Caught tendonitis in both biceps and both quadriceps because I didn't start with the beginner workout. They are not as effective as the programs in the sticky but realise fitness is a marathon and it's about doing minor but permanent life changes

>>41241924
you should note that you do speed work with relatively light weight usually between 50-75% 1 rm

>>41246513
Finding out your maxes now would be stupid because you'll regain your strength fast. Maybe do his routine without percentages for a month or so

>I haven't lifted in a long time
failure

>>41247381
>failure
Well I've been staying active, doing cardio and counting calories consistently for 4 weeks now so it's something.

>>41246093
A bit due to paranoia, maybe, but mainly because all that bluetooth shot eats up the battery like crazy.

What is the normal weight for someone 6'?

Im cuting down from 190 lbs to whatever is healthy, im thinking 160ish

Will my lose skin ruin my chances of having a cut body? i was a fat kid all of my life and was 230ish lbs for a few years

What are the downsides to drinking diet coke?

Will supplementing vitamin D help my depression? Really looking for anecdotal evidence but any research is also good.

>>41247503
If 190lbs was your starting point you won't have any loose skin unless your some sort of freak that stores every ounce of fat in one area. I'm cutting from 206, not sure how much I weigh in fat now because I started working out and stopped losing "weight" about 2 months ago but I must be close to my old weight of 145 and all I have are slight stretch marks from the weight gain. 5'7"

>>41247747

Well i was 230, and then cut down to 190 in the past. Now im trying to get rid of the rest to 160 (or more).

>>41247764
You'll be fine.

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So, recently I've acquired a taste for black coffee as I found a blend that doesn't taste like total ass and it's a great appetite suppressant for my cut. However I've been drinking a little more recently. For example today I had 3 cups (2 8oz coffees and an espresso while I was out with family) throughout the day.

How much coffee is too much? Am I hurting myself by having more than a cup per day?

noob here

okay, so my program says to move from 3x5 to 3x3 once I've stalled a couple of times on the same weight

now I am OHP'ing 3x3 and progressing again in terms of weight, but I feel like 3 reps only ain't doing much? and the programme says move on to 1x3 again when the same happens on 3x3

will it give me gains for real? am I just tripping balls?

reposting from /plg/ cus Im sure they will just say something juvenile and wont give me anything of substance
>so im attempting to analyze this PowerLiftingtoWin program (novice af wasted over a year fucking around but still super dyel) and it says the stall protocol is to deload 20 percent then move on the novice phase 2 but the thing is they dont specify what to do if its only a single lift thats failing the 3 reps, and not the other 2 lifts. Am I just supposed to move phases even if im doing well in phase one or 2 with squat/DL but not with bench?? Arent I wasting potential progression on squat and DL by not exhausting those gains even if im not making any on bench?? wtf man they just refer to the big 3 lifts as like one big linear progression train when they really move differently and independently from one another?? Am I missing something here??
>>>>>>>and/or can anyone recommend a novice prgram for someone who fucked around for the first year of training with powerlifting in mind. I have a lot of linear gains left btw eating enough just seemed to be an initial problem and cause of my wasted first year of training

>>41242180
In case you are not trolling.

Losing weight has to be done mainly thru better eating habits ( perhaps a deficit) with exercise as a complementary tool. You cannot sustain weight lose by pure exercise deficit.

>>41243500
Add tuna fish on that least of peotein bros. quite fucking cheap as well

>>41247884
it varies from person to person how much coffee you can handle before getting side effects. if you're not trembling or having trouble sleeping then you should be fine with drinking 3 cups a day. it might mess with your energy levels in the future though through adrenal fatigue, but don't worry about it too much

>>41248052
It seems like you've misread the program. I think what it's saying is if you're stalling (aka, can't finish the 3x5 sets completely) to reduce the volume to 3x3. Then, if you still can't progress, do 1x3 and work your way back up, not staying on the 1x3 or 3x3.

75% leg lanklet here. tired of looking like manute bol, thinking of changes 5 day bro split to leg 2x a week.

from chest back arms/shoulder leg to things like:
leg ,arm, chest+back, rest repeat?

im tired of chicken legs and since my chest and back seem to be the highest and quickest developing I feel like I should be focusing more on arms and legs as im most insecure about them and they are they make up the majority of my lanky ass body.

any other lanky fuck experience a similar thing? seriously my back and chest are incredibly full but ive got toothpicks for limbs.

>>41248301
squat every session if you don't already.

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High GI foods right after lifting are anabolic? Meme or real?

>>41244382
halp

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what is /fit/'s take on lvysaur's Beginner 4-4-8 Program? I'm currently hesitating to switch from 5/3/1 BBB (it's time for a change, also on cut)

>>41241524
I just got my fishoil pills, according to the sticky i need to take 4 (i calculated) but on the bottle it says i should not take more than 3, what do?
Also is it fine to take all at once or split them through the day?

My overhead press plateaued at 3 reps of 135 for a month. I started doing deadlifts and now my overhead press has mysteriously shot up to 3 easy sets of 5 reps of 140 with no end in sight. Do deadlifts help with ohp?

If I find myself in the retarded situation of not having enough time to eat and sleep one day, which one do I prioritize for gains?

That is; do I eat enough calories but get suboptimal sleep.

Or do I get good sleep but am behind on my calorie intake?

>>41241524
Anyone had some experience with overtraining or overreaching?

Currently doing SL (with the added dips/chins). 20%~ BF. Stats for the big 4:

3x5 squat: 340lbs
3x5 bench: 232lbs
3x5 OHP: 155lb
Deadlift: 1x5 360lbs

Last month or so has seen me pile on some magnificant progress, with many of my lifts shooting up by 20lbs~ or so. Linear progression has been the norm since my new job (better eating and recovery).

On Wednesday I came in to do bench day, sleep and diet were in order, I struggled to do my squat warmups and I totally fucked up my bench press attempt, barely managing 2 reps on my final attempt. My dips reps (40lb attachment) was behind my previous attempt. Basically, I was shitty and weak and IDK why. On weds I found a similar problem with my deadlift, barely being able to pull it from the floor by the 2nd rep. I decided to do a couple of sets of doubles to make up for it.

Currently bulking at around 3500cals, lately probably heading towards 4000cals territory as my body demands more the further down progression I'm getting. I am starting to put on unwanted fat as I planned to start cutting in the next couple of weeks, but without intention my strength has totally tanked and now the urge to hop off the bulk-wagon is in doubt.

Did I just overreach? I've never had this happen to me.

>>41248967
regarding calories; worst case scenario, can't you just drizzle some olive oil on sliced bread and eat that? The macros aren't right but at least you're getting some calories and it should literally take you less than 3 minutes to prepare and eat in total.

>>41249045
Yeah but say i'm missing 1k calories. I have to pick between them or missing ~two hours of sleep.

I could get a few of them in doing what you mentioned though. So lets say 1.5h sleep loss or 600calorie deficiency?

>>41249056
then it's a question of planning. Try and eat a bigger breakfast so that you're less likely to find yourself in a deficit by the end of the day.

Otherwise, I think sleep is more important. You can always eat more the next day but messing up sleep patterns (at least for me) has a bigger impact on training.

Regarding the loading phase of creatine, I'm doing 20g a day. how often should I take 5 grams? every 3 hours or something? how do I split this

How to maintain bench strength on a cut?

On a 500kcal deficit (3rd week) and already failing sets.

>>41249125
When cutting training adjustments need to be made. Reduce volume (number of sets or reps used) but maintain intensity (total weight on the bar) - and keep those numbers high for as long as possible.

Strength loss is usually inevitable on a cut (unless you're very overweight to begin with) but if your strength gains total tank, either your programming is wrong or you're cutting too harshly.

I personally find that eating at around maintenance level for training days (so fit plenty of carbs pre and post work-out) and then cutting harsher on off-days so my weekly deficit numbers are right, help me maintain my strength much better than a static cut number. Each to their own, but here are some ideas to consider.

>mayo
>hard boiled eggs
>crush em up
>mix em with mayo
>either boiled chicken or canned spicy tuna
>shred em
>mix with mayo and egg

Eaten by itself, in moderate amounts for cutting and up the dosage for bulking - good idea? I make the best sandwich spreads but bread kills the gainz.

>>41248661
anyone?

So I'm on a deficit and I started taking creatine, so I'm gaining a bit of waterweight. Should I adjust my TDEE with this increased weight (its like 3-5kg)?

>>41249155
IIFYM, but unless you're on the autistic spectrum I don't understand why you'd do something so disgusting.

When cutting season it with spices instead of mayo.

>bread kills the gainz

It doesn't, but you'll probably get fat.

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>>41241524
need help from the >experts

Currently on the end of my cut, did SS with acessories but eventually took squats from diddlylifts days because my legs were getting out of proportion by squatting 3x and it would also interfere with boxing

so now I'm happy with the gains, especially my leg size and would like to just maintain the size of my legs which leads me to the question

what template/routine should I follow if I want to keep doing what I'm doing without gaining leg mass? Texas Method but no Squats?
I was thinking of replacing the squats with barbell hip thrusts for dat dere glute work and maybe squat once a month or every 2 weeks with the same weight
Help bros

So... every time I go below 2k calories a day for a couple days in a row, my heart starts to hurt.

Am I like, doomed, or something?

>>41249254
I dont see why you would intentionally go below 2k calories.

Gonna be cutting soon, and I have a very bad track record, as I have never gotten to the end of any cut, since my hunger is out of control.

Is there anything I can do to stop the hunger? I even tried an EC stack, and it did absolutely nothing.

>>41248188
it says stay, becuase it's not possible to be on 3x5 forever

>>41249264

Losing weight

>>41249292
A typical man who exercises should absolutely not need to eat below 2k to lose weight

Are you a 140lbs woman?

>>41249299

I want to get below 180 pounds

Whatever, is the heart thing a problem or not, should I ignore it?

>>41249321
Don't ignore heart pain. Ask a doctor

>>41241524
I'm scared of bulking again, what do? I was a retard and fell for the dirty bulk meme got too fat and took ages to cut
I also found out my last fat deposits are on my lower back followed to the obliques which fucking sucks, I dont want my V Taper to disappear or look like a muffin


is there any fix?

>>41249386
>>41249386
>>41249386
also, is this guy right? https://www.youtube.com/watch?v=4V3ufBUirPM

I want to build a home gym and I am thinking about a good breakdown of the plates needed to reach a total set of 160 kg (around 350 lbs), to have a linear progression of 2 kg (4.4 lbs) per workout in the first months of SS.

What about this set?
2 x 1 kg
4 x 2 kg
2 x 5 kg
2 x 10 kg
6 x 20 kg

Or is it made of too many 20 kg (44 lbs) plates?
Should I go with something like:
2 x 1 kg
4 x 2 kg
6 x 5 kg
4 x 10 kg
4 x 20 kg

so that I will have more plates (5s and 10s kg) that I can later use for dumbbells (when moving from SS to an intermediate program like TM and/or 531)?

>>41249386
Bulk with less of a surplus and keep an eye on your fat levels. I suppose calipers could help you keep measurements if you dont wanna judge by eye.

>>41249417
Only skipped through but he seems to be saying dumbell sidebends are shit and you should be doing side planks; can't say I disagree. Can't really refute the spine thing I saw. I also know farmers walks are pretty great for your obliques.

Otherwise I know gymnasts probably have the craziest cores in fitness, so look up their core routines.

>>41249435
>Bulk with less of a surplus and keep an eye on your fat levels. I suppose calipers could help you keep measurements if you dont wanna judge by eye.

ye that's the plan but if I bulk at a 200-300 surplus will I minimize fat gain? want to develop my core so it shows up at higher bf%, I dig the thic meme look and seems easier to maintain than low bf all year round

>>41249422
I think standard plates are 1.25kg, 2.5kg, 5kg, 10kg, 15kg, 20kg, 25kg.

Minimum I suppose is one of each. Reaches a total of 177.5kg. A few more pairs of 20's should reach any upper numbers. A few microplates if you really want them I guess could be fine.

>>41249460
Thanks anon, but here I can buy only 1kg, 2kg, 5kg, 10 and 20kg non-bumbper plates.
Should I go with a pair of each and more pairs of 20s?

>>41249422
Literally get 2 of everything up to 25kgs. It should be like 400 lbs can hit every weight combo and it's more than you can lift for a while

>>41249484
Nothing wrong with bumper plates. If you're gonna do any olympic lifts like clean, jerk, snatch you're gonna want bumper plates.

But yeah sure a pair of each I guess.

I'm 135lbs at 5'6 and I want to start lifting. Right now I see myself as skinnyfat since I have zero muscle definition whatsoever.

1. Should I do cardio and lose the weight before I start lifting so I can bulk without having to worry about gaining too much fat

2. Should I do cardio alongside lifting while bulking (and making my macros)

3. Should I just ignore cardio altogether and just bulk and lift?

What type of cardio has the least negative effect on gains?

>>41249791
No point in trying to lose fat at 135lbs at that height.

If your focus is gaining strength and size you might want to skip out on the cardio. Otherwise two 30-45 minute runs a week are great and won't impact your lifting that much except for one catch;

Most beginner programs like SS and SL will have you squatting a lot. Running in any shape is gonna make recovering between workouts a lot harder for your legs. If you are determined to do cardio and strength training I think rowing machines might be good, boxing bag should be fine. Swimming I guess.

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>>41241524
Hey lads, how is this for a cycle?

Cycle:
Weeks 1-7: 90-100mg var ED
Weeks 1-14: Test E 250 x2/Mon Thurs
Weeks 9-14: Dbol 45mg ED

HCG: Weeks 9-14 250iu x2/ Mon Thurs

PCT:
Nolvadex 40/40/20/20

Coming off a hard 30 natty cut into the var, continuing cut until week 6 of var then start bumping up cals slowly.

+500cal bulk on Test E and Dbol for remainder

I'm mainly cutting throughout my var cycle because of a festival coming up, and then after that I'll be bulking.

redpill me on BCAAs

Just started SL 5x5 a week ago and I'm thinking about adding fly raises just to improve my posture. Should I do then on A or B days?

I do a lot of walking, 15km most days for the previous three years, sometimes more. But my upper body doesn't get a workout. My legs are very developed, but my arms have no muscle or strength. Seriously my arms are milky stringy things flopping limp as I walk about. Walking long distances comes naturally to me, but I have no exercises for my upper body. Can you please inform me of some arm exercises to help me develop muscle. I don't go to the gym, but any information about arm exercises would be appreciated.

Another question - can the degenerative effects of oesteoperosis on bones be reversed, or is it a one-way street? I realize I've been Vitamin D deficient for a long time now and fractured a bone the other week. I'm getting sufficient nutrients now, but will it strengthen my bones or just maintain them in their current state?

>>41250756
On your second question: It will strengthen them. Especially if you're under 25.

First question: Are you asking for upperbody/arm exercises with no gym? Chinups, Pullups, Dips, Pushups.

What's the best way to convert a big chest (moobs) into an impressive chest (pecs)?

Exercise recs?

>>41250820
Lose weight.

I haven't been to the gym in a week; been focusing on getting over a cold. Do I just stick with the same weights I had last time I went? One week can't have too much of an effect right?

>>41250885
No, one week shouldn't ave that much impact but the safer decision is still to roll back a week or two on the weights. Depends on how you ate in my experience. You're an adult, you go feel it out.

>>41250829
I know, but on top of that

How are seated cable rows?

Started walking a lot lately, feet are suffering, pain in my arches, only rest required?
Also, will blemishes/blisters or w/e stop happening after a while? my mother said I had really dry skin on my feet

>>41244840
Exactly what I was thinking, starting taking multi vitamins fixed so many of my problems

I have no friends. I have anxiety. I have no money or qualifications. I have no passions other than lifting. My parents are always disappointed in me. I don't know what to do with my life. I don't see it going anywhere

What do I do /fit/? Time to suicide?

>>41247707
I'd really like this answered.

>>41248334
Carbs are a meme. They are only good for little baby men who went 'muh pump' which is literally the male equivalent of a push-up bra since its just water and doesn't add to strength at all, only perceived size.

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BACK related question:
When I lay flat on the floor, the bone that I presume is the end of the spine (the one right above the ass) feels like it's sticking out and hurts. What exercises can help fix that? Or should I go see the doctor?

>>41251512
Your tailbone hurts when you lie down? Doctor.

>>41251543
yeah, since it sticks out
Got ya

>>41241524
Thoughts on swimming?

>>41242857
I've been browsing this shitty basket weaving forum forum for years, and this is the first chick I've ever seen on here and thought "holy fuck."

Sauce plz

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Hey dudes.

>150lbs
>5'8''
>8 months lifting
>benching 155lbs 8 reps comfortably 3 sets, just over bodyweight
>averaging 2500 calories a day
>recently started biking

Looking for next steps. Also, what mode am I buy /fit/ standards? Thanks for the help.

>>41251970
>buy
>by

it's been a long week

>>41243053
Seek help

>>41251970
manlet mode

easiest food to gain weight?
>Breakfest:oats
>Lunch:what ever mom makes
>After lunch:chicken and whey
>Dinner:what ever mom makes
plus fruits and nuts trough out the day
still not gaining weight

>>41252213
Eat more nuts, they're extremely calorically dense.

Peanut butter is good too.

If that fails, GOMAD.

Advice plz

Got a new job in new part of the city. The chain I go to is LA fitness and has one not too far away but the reviews are shitty. There's a local gym that's $50 bucks a month vs the 30 I pay now that is focused towards lifters.

Should I consider switching? the 50 a month fee is kind of putting me off.

How are the myprotein flavor drops compared to the normal flavored whey?

>>41252546
if it's anything like their flavored whey I imagine they're shit.

This is gonna sound stupid.
Help would be great.
I can't seem to find an actual download for the magnet of overcoming gravity in the bwg thread. I've never really used a link like that before and I'm also on my android. Would that have something to do with it?

I just want the book until a couple of weeks when I get the physical copy.

I can't seem to figure it out. I used Utorrent.

187cm / 6.135"
81.5kg / 180lbs

So I've been dieting hard since January, I started out at about 105kg (230lbs) and I am now approaching what was my "dieting goal weight" (77kg, middle of healthy BMI) but I am wondering if I should just say fuck it and start a slow bulk up to 85/90kg (500kcal surplus).

My body is what I'd consider chubby still, but I'm unsure if going down even further is gonna help aesthetically (might just end up skinnyfat), is there anyone here who've had similar stats who can help me a little?

I've been working out sporadically from January out through March, but I've gotten my ass into gear this month (phraks greyskull lp).

I could get some pictures later if anyone is interested in helping.

2 questions.
Does lifting before a run affect how your run is?It seems like even on light days when I try to run straight after a lift im sluggish as shit as opposed to if i ran first thing in the morning. Am I just not feeling the cardiovascular effect from lifting beforehand?

Also, my meal today was white rice, chopped broccoli(frozen) and some shrimp with salsa. Is that considered clean and are frozen veggies ok? thanks /fit/

I did some ab wheel with one of my buddies a little bit ago. I haven't trained core in a long time, plus I've only been lifting for 4 months. It's been 6 days since and my abs are still sore. Am I okay? It's fucking with my lifts.

>>41251887
I'll give sauce if you give info on a wristwatch that has and hasn't the things I want/don't want

>>41242857
Pretty sure you can find a g-shock that does all of that. They can be a bit pricy but have good longevity.

>>41253310
When you lift, or do any exercise really, you're using your glycogen supply stored in your muscles. To go from lifting to running means you're going to go without any major fuel source immediately expendable. While not a big deal for training, don't expect to run as well as if you had just a cardio day.

As for food, "clean" means different things. In most cases, it's processed vs unprocessed, which in your case, would be clean. And yes, frozen veggies are fine. Depending on the quality of brand, they're actually better than "fresh" veggies simply because they were frozen shortly after being picked, while the veggies in stores could have been there for up to a week prior.

>>41253444
Thanks m8.

>>41253466
I should add, white rice is processed. It's not too big of a deal, but if you can, sim for brown or wild rice. These are minimally or totally unprocessed, leaving more of the husk, which is more fibrous. This makes it a complex carb, which white rice is not.

>>41253409
thanks for the tip
they don't seem to have heart rate monitor though

>>41253207
Until you hit 15% BF don't even think about bulking.

>>41241524
18 yo virgin here, I am pretty decent looking but because I am nervous I have a hard time kissing hot sloots, it takes me a lot of time and get cold feet when fucking comes close. I am thinking of just losing my virginity to a 5.5/10 just to get the edge of but I feel ashamed and know I will get a lot of shit from my mates for fucking them, is this a bad idea?

>>41253666
This it /fit/, not /iamanautistplshalp/

>>41253677
I am a big extrovert and charismatic af , but for some reason I get nervous when I need to pull my dick out.

>>41253703
Have you ever considered you may be a faggot?

>>41253734
Fap at least twice a day to lesbian porn so I doubt that

>>41248164
I would, but I fucking hate tuna.

>>41253762
>faps to gay people pron
>not gay

Pick one.

>>41253762
>fap twice a day
>can't stay hard with a girl
gee i wonder

Hi, I read sticky but I’d still really appreciate just a quick feedback on this diet plan I’ve been following for a couple of days now:
breakfast
>60g wholegrain wheats & milk
>wholegrain toastie w/ 2 slices cheese, 1 slice ham

lunch
>1 small box sushi
>another toastie (same as above)
>apple

preworkout
>5g creatine
>2 scoops preworkout
>3 tablets BCAA
> 2 scoops protein supplement + 200 ml milk

post workout
> 2 scoops protein supplement + 200 ml milk

dinner
>3 fried eggs
>salad with a bit of vinegar & olive oil
>3 chicken breast fillets

>banana

I'm 88 kg (194lbs) and 1.94m (6ft4) (yes, I’m a skelly rn, trying to change that). I work out every day but Friday and have 20 mins of cardio (175 Watts cycling) after every workout.

total stats of diet:
281g protein
111g fat
330g carbs

-->3440 calories per day

is this an acceptable diet and are the supplements worth taking? Advice would be really appreciated :)

>>41253858
That's way more protein than you need.

>>41253878
oh, I didn't notice that. thank you! :) I'll cut to 1 scoop per day.
Are the supplements alright?
Also what's a "good" source of carbs?

>>41241524
does this board have janitors? there are a few threads up right now that have nothing to do with fitness yet they are receiving mass amounts of replies. i don't understand. are there that many people not reporting? i am very tired of seeing threads about how to talk to a girl or why am i alone. is there somewhere else to notify mods about this issue? it seems that reporting doesn't do anything. i know it has been ongoing with the past few years but something must be done.

>>41253936
There's nothing "wrong" per se with the supplements, but it'll end up being costly and unnecessary. The BCAA tablets can go, and coffee is a better and cheaper alternative to preworkout. If you can afford the preworkout, then keep with it I suppose. I do advise replacing some of your protein intake into fats. 110g st your size is a little low.

As for carbs, rice is always good, preferably brown or wild. Starches like potatoes are also good, too.

>>41253974
thank you so much :)

relatively newfag skelly here, 5'10" 145 lbs, my lifts are currently

>Squat- 155
>Deadlift- 145
>OHP- 70
>Bench- 100
>Pendlay- 85

all for 5x5, except squat which is 3x5.
My current program is everyother day-
A Day- Squat, Bench, pendlay, shoulder flies
B Day- Squat, OHP, Diddly
With 5x5 of bicep curls, dips, pullups each day.

I'm trying to add 5lbs to each compound lift a week, and I've been eating as much as possible, clean. How long would you project for me to reach 1/2/3/4? This is my goal at this point, and I'd hope to reach it within another year (been lifting for roughly two months) but idk if that's reasonable. Furthermore, suggestions for my routine?

Also I'm a retard cuz i started a new QTDDTOT without seeing the old one in the catalog.

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>>41241524
Tomorrow im going to the gym for the first time and i was wondering something after reading sticky.
This is the routine that i like, it was there so it works right? But my question is how do you look for the right weight to begin with? Am i supposed to think that i will life x amount so i'll load up this much and if i can't i'll take some away?
As i understand i should try more advanced routine when i'll stop having any problems lifting with that one im chosing? or i should just add more weight? Im not look for other exercise for different parts of the body since im not even a beginer. (i'll look into them when i'll get acostumed to the lifting)

How do I get a functional core/abs rather than pretty abs?

Doing 3x5 linear progression

When I'm failing to reach 5 reps on the final set, would it be better to deload 10% there and then or switch it to 3x3 and keep doing that until I can't get to 3 and then finally deload?

>>41254121
The difference between visible and invisible abs is body fat %. Nothing else.

>>41254129
That's not what I asked.

>>41254012

2 years is a lot more realistic for 1/2/3/4

>>41254146
It's the answer. Abs are abs, the only difference between pretty abs and the rest is body fat %.

>>41254165
>I don't know what functional means
Pleas stop replying so someone who knows what they're talking about won't get the impression that my question was answered.

>>41254129
>>41254089
this is not true. you can easily find photos of skellies online whose abs are not visible. you need to build your abs like any muscle.

>>41254176
>"functional"

Stop using buzzwords then and expecting an answer as retarded as your question. All core work is the same. There's no such thing as "functional abs".

>>41254181
Obviously. We're not discussing from zero, though.

>>41254186
Don't act like you didn't read "pretty abs" and assume what my question was. You weren't even close to answering my question, shitty wording or not.

>>41254202
I did answer your question. Pretty abs are from typical core work and low body fat. The rest are from core work with above that level of body fat. The fuck sort of magic pill answer are you looking for?

>>41250113

They're OK if you are cutting, You can take Leucine instead and ditch the other 2.

>>41254216
Please shut up. I'll just look it up myself.

>>41254153
damn that's too bad. any other advice? what progression milestones should I be aiming for by when?

>>41254216
I think he meant something like this https://www.weckmethod.com/articles/functional-core-vs-6-pack-abs-which-is-better

>>41254231
Whiny little bitch.

>>41254302
You're the kind of person to keep replying when asked for information even when you don't understand the question and are told that you're trying to lead them down a useless path. I think that's much worse than "whining" that you're talking bollocks.

>>41254316
You're too stupid my man. There is no difference between "pretty" and "functional" abs. Work your core and that's it. Dumb nigger.

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>>41254330
Wrong. Do some sit-ups and lose fat, boom you've got a six-pack and normies will love it. That's pretty abs. If you work you obliques, rhomboids, delts, upper glutes, that is a much more functional core, which was is what his question was about: how to get a functional core rather than pretty abs.

I'm not taking his side but your out of you're depth for this question.

>>41254121
Work the muscles I mentioned.

>>41254365
Oops, I meant traps, not delts. Also spinal erectors.

>>41254365
The only difference between "pretty" and "functional" abs is working the abs and working the whole core.

All core workouts are "functional" workouts.

>>41254365
So you admit that he's an idiot whose question was "how do I workout my core and not just my abs".

>>41254123

Anyone?

tl;dr Deload or go from 3x5 to 3x3 instead when about to stall?

>>41254387
If you're the guy, I replied to:
>The only difference between "pretty" and "functional" abs is...working the whole core.
Duh. That's what I just said. That's what you never said until I opened this thread and discovered you making a fool of yourself.

>All core workouts are "functional" workouts.

But a single workout does not equal functional strength. He wanted to know the difference between the two, what does the guy with a "functional" core do differently from one who just has abs but can't really do shit except more crunches.

If you're not the guy I replied to: Don't really have anything to say to you. It seems like you're just repeating what I just said but somehow you want credit for being right.

>All core workouts are "functional workouts"

And misunderstood the core of the question. He didn't ask "Which workouts are functional?" And I didn't address that in my response. He ask (partially through implication) what exercises/muscles make the difference between a core/abs that can actually do shit and abs that look nice.

>>41254406
>So you admit that he's an idiot whose question was "how do I workout my core and not just my abs".
What thread do you think this is? I'll give you a hint: It isn't Experts Fap Over How Expert They Are. It's QTDDTOT.

A newb asks a simple question and you not only fail to even understand the question, thinking he's asking something else entirely, but jump down his throat when he points it out. Maybe reevaluate the converstion and course correct, anon. If anyone is in the right here, it's definitely not you.


If you still don't get it: This is pretty vs functional: Professional bodybuilder vs professional armwrestler. Note how the smaller guy demolishes the bigger guy because his strength is more functional in the context of armwrestling (rather than just lifting big weights) https://www.youtube.com/watch?v=AAmCxXDkcdI

My limbs are long, I mean longer than average especially my legs (they easily make up 70% of my height)
Anything I should be doing differently than normal people? To prevent muscle imbalances and such. Also are there any notable disadvantages/advantages to this? Thanks bruvs

>>41254687
Squats will probably suck.
If you wanna do low-bar, you'll have a higher chance of lower back injuries.
So you might wanna stick to high-bar.
It'll also help you to build your quads, as people with long legs are often more reliant on their posterior chain.

You're probably gonna be good at deadlifts, but if you're tall, you're also probably gonna round your back.
So try starting with semi-sumo deadlifts.

Be careful to keep a straight back with bent-over rows and such.

Other lifts shouldn't be affected.

when I was 21, I moved into an apartment in August. I'm 25 now and every time I move it needs to be in August because every lease is one full year.

have I set myself up for a life of always moving in August because I just happened to sign my first lease then? why didn't anyone warn me about this?

Swimming?

I've got exams coming up so I won't be able to go to the gym for a couple of weeks. Are there any good routines I could do at home without any equipment that don't take too long (~30 mins)?

>>41255116
what the heck do your exams have to do with the gym? you can't spare an extra 30 minutes just to get the full work out?

I get the "I dont have time" excuse for people who just dont want to lift, but if you actually want to work out that much, you can definitely take 30 more minutes out of your day

>reach goal bodyweight, happy
>start bingeing because cut was difficult
>binge for like the 10th time this month
>gained back 5 lbs

REEEE
I looked so good, and I ruined it. Now I'm too exhausted to cut again. What do I do? How do I stop bingeing, I'm such a retard I can't even stop.

Bros how do I squat while keeping my body vertical? I literally can't do it. I have to lean about 45 degrees forward, whether front squat or back squat, otherwise I'll fall over backwards.

Is this going to fuck my shit up? No matter what I try I can't seems to correct it or stay vertical

How realistic is it for me to be able to excel in a sport, starting at the age of 20 if I really put all of my time and energy into it from this point onwards? I was always moderately active as a kid growing up, never actually got into any one sport and stuck with it consistently though. I started lifting at about the age of 14 but never had any routine set in stone, I'd just lift til I felt tired, at the age of 16 is when I got into it more seriously, I was pretty much auschwitz at this point and all my life prior but I've always been skinny muscular at the same time. I've now just started counting calories and macros. I've smoked weed occasionally from the age of 17 until now, but I've quit. I've also socially smoked when I'm out at parties etc. I plan on starting boxing. Is it mostly down to genetics and training on how well you'll do in a sport?

I'm 5'10 150lbs
>inb4 eat more faggot

>>41255650
You need to keep your back STRAIGHT, not VERTICAL. I mean just look up people squatting on youtube, does it look like they're vertical to you? How fucking stupid can you be?

>>41255855
Yes I understand that but I shouldn't be bent over so far that I'm fuckin parallel to the ground at the bottom of my squat

>>41255923
Improve ankle mobility.

Change stance width and feet angle.

Do high-bar instead of low-bar.

Get weightlifting shoes.

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>>41241524
So I can finally squat a bit lower but still have some problems, the first of which being a small amount of wrist/shoulder pain after squat, the bar not being completely perpendicular with my heels and the bar not traveling in a straight line.

wat do?
pic related

>>41250820
Bump

>>41255830
Bump

Recovering skelly here. I'm 6'0 and weighed 115 pounds last year but after starting to drink whole milk and lifting I'm about 155. Problem is now I'm starting to get a belly and my breasts are getting big. Should I start doing cardio now and cutting? My goal weight is 180-190

>>41256054
bump

>>41256054
if you're not doing it already, squat high-bar.

bar shouldn't be over heels, it should be roughly over midfoot.
you shouldn't have all weight on heels, neither on forefoot, but have it distributed.

if you're squatting these low weights, stop worrying about minute form issues, and just squat more.
technique is gonna be different at higher weights anyway.

How do I recover from a light muscle tear?

I was on my bike and I sneezed so hard that I tore my traps a little. Now it feels like there's a knife stuck in my upper back.

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5'8" 140 lbs
im looking to gain a little weight (2500 cals per day), but i don't have an appetite for all of that.
is a weight gainer like pic related a healthy method to get in those calories?

>>41254496
When you BTFO anons so thoroughly that even anons don't even respond.

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So I was curious yesterday to see just what my chin actually looked like from the side. I took my first profile shot ever and am very surprised at the results. /fit/, am I a chinlet? Is this chinlet-tier? Say it aint so.

How do I find my ideal weight? I'm 174cm and 76.5kg. Currently focusing only on eating better and cardio. Weights aren't a priority because of school.
I want to just look lean and have shirts fit better. What should I aim for?

>>41257449
A little bit. Not a deal-breaker for some quality women

>>41257123
Try almonds and peanut butter. Very calorie dense.

>>41256648
you could drop your calories by a little bit and you should be doing cardio anyway,

>>41257826
How many days a week should I do cardio? Is it ok to do cardio the same day as I lift or should I have a separate cardio day?

>>41249791
Just starting? Just lift. Do a beginner program, SS is probably the best, buy or pirate Practical Programming 3rd Ed and do it by the book, it has accessories that you'll be doing, aside from the 3 big barbell lifts each session, within a few weeks.

Try to gain weight while on the beginner program but don't fatfuck yourself. 1lb a week or thereabouts. Worry about appearance afterwards, the beginner program only runs you a few months.

Do you see a reason you need cardio? I mean, usually either people who need it for their jobs or people who are trying to cut weight need cardio, unless you're a woman, 5'6'' and 135 you need to gain weight (a woman that size might think about not gaining weight though).

Walking is good. Incline treadmill walking. Bicycling and elliptical both lack eccentric movement and impact and therefore don't cause too much soreness. Swimming if you're good enough to do it long enough for cardio. Other than those, for a beginner, ignore cardio for now and just lift. After your beginner period ends then you can find a program that integrates everything if you need it, but for general health, the five suggestions above, done gently and at conversational pace (except for the swimming LOL) are all you need.

DO NOT RUN DISTANCES OR FOR TIME AT YOUR LEVEL OF BEGINNING. That 30-45 run suggestion is bullshit. It will kill your squats.

/fat/fuck. How bad's sodium? Even when I cook myself, there's usually an excessive amount of sodium (Soy, pre-bought spices, sea salt.)

Considering the recommended salt intake's around 2,300 mg, my daily diet usually dances closer to 3,400.

My brother and I are the same height but he's a fatty and I'm a DYEL. He's progressing faster on the major lifts (BP, OHP, DL, Squat) than I am. Is this due to his body mass?

He has been eating on a calorie deficit while I'm eating on a surplus, nearly double his intake. I feel like I'm being left behind ;_;

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Best cooking oil
>flavor wise
>nutrition wise

>>41254089
That is a good and decent beginner routine and will work for you for several months.

First session, start with a set with the bar. Add a pair of 10s, one to each side. Do a set. If that feels light, take the 10s off and add 25s. Another set. If that's light, add 10s to the 25s. If that's light, take off the 25s and 10s and put a pair of 45s on, one to each side. That would make five sets if you made it.

Now, if any of those happened to be kinda stressful or strenuous, STOP AT THAT WEIGHT and use that for the remainder of your five sets. Remember that weight and come back to it next time, do a couple of warmups and then do your sets with it. If that weight works for 5x5 and the last rep doesn't feel like death, add weight next session, if you miss reps take back maybe 5-10lbs per rep missed, if you made it but it's really tough maybe only add 5lbs or stick with the same.

Same shit with diddlies but fewer sets. Same shit with the isolation work. Expect it to take a few sessions to dial in the small stuff and expect your strength to be growing on the big lifts for many weeks.

OK dips and chins. If you can't do 5x5 right away, you should do negative reps with the dips if you use them in alternation with bench, but for beginners maybe bench is better all the time because you may have problems with the dips.

On the chins and pullups, alternate these each session. If you can't do 5x5, you can either do negatives OR you can use the "lat pulldown" machine OR you can self-assist with your legs. I put them in that order because that's the best order, negatives are better (but will make you sore) and the machine is better than self-assisting or using the assisted machine because it's quantifiable. If doing negatives, always try to do them before going to negaives. If using the pulldown, when you get close to your body weight on the machine, try to do the chins.

Stick with the program as long as you can keep adding weight.

>>41257882
It's not.

can someone please explain wendlers 531 program? Switching from ss/sl and looking Forbes intermediate prog

>>41257850
You don't need cardio.

It helps if you're cutting, though.

Walking, incline treadmill, elliptical, biking, swimming, all play well with weights without too much trouble. These also work well on off days from lifting.

Sprinting or short speed work is best done on leg day, after the weights, although some sports programs do them on days between weight days.

Distance running work should only be done if you really need it and should be set aside from weights by an off day on both sides of it. Usually this kind of stuff works better on a split program.

>>41258372
It sucks.

Get or pirate Practical Programming and either run TM in the 4 day split, or the Nebraska Model intermediate program, or put together a Bill Starr HLM according to the book.

Or go on the SS forum and look for their HLM 8-5-3 program.

If you're looking for an "aesthetics" program then check out Lyle McDonald's "Generic Bulk" or AWorkoutRoutine.com "Muscle Builder Split"

>>41253966
>i am very tired of seeing threads about how to talk to a girl or why am i alone


you must be new here

I train almost 2 hours everyday and its making me hungry as fuck but I am just out of skinnyfat mode trying to recomp after wasting time doing SS/SL. I am only listening to scooby now because my life has been better ever since. Should I bulk even if I am at like 18% bodyfat? Scooby says to recomp in his videos but I do want to hear an afterthought

Are there any good movements with a barbell that would hit lats the same way a lat pulldown would? They're on my program for today but it's the only thing i cant do at my homegym and dont really want to go all the way to my commercial gym just to do one lift

>>41250820
Bump

Why is it that in SS you do 5x3 power cleans instead of 3x5?

How should your upright barbell row weight compare to other lifts?

>>41259123
Easier to be consistent with form with sets of 3, primarily because it's a power/olympic movement. Later in TM he limits the power snatch to mostly sets of 2.

I think in early versions he may have had 3 sets of 5, though.

>>41259127
It doesn't. Just do it for your rep target.

>>41259314
Neat. Thanks.

Currently cutting to 10% bodyfat right now I'm 5'9 180 with around 500-1000 deficit. I'm starting to feel physical pain in my stomach from hunger. Is there anything I can do to help with this?

>>41259003
Bentover rows with an underhand grip hit the lats more than overhand.
Barbell pullovers.
If you have a chinup/pullup bar you can do negatives or self-assisted (foot on an object) even if you can't do full reps yourself.

>>41259347
tea, diet cola, other drinks with mild caffeine that fill your stomach.
also salads no dressing, veggies with low calorie content, etc.

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>>41248301
>>41248318
this cant be a thing right?

>>41243274
Tip the receptionist

>>41259347
try intermittent fasting for the first half of the day, barring that you don't lift then.

I always try to eat a larger meal at the end of the day paired with a coffee to suppress my appetite.

>>41259698
I've never tried if but I might soon. The problem is that i lift every day and want to repair my muscles

Is there any point in doing sit ups?

>>41259715
IF isn't literally fasting, it's just shifting your calories around the hours of the day. Like, instead of eating 200 calories every 2-3 hours or so, eat a smaller meal (200-300 cal) in the beginning of the day and a large one (900-1000) more in the evening. That way you are still hitting the same macros and aren't going to be with hunger pangs.

Either that or eat at a smaller deficit and deal with slower weight loss.

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how to get better at row?

>>41249827
>>41257872
Thanks

How realistic is it for me to be able to excel in a sport, starting at the age of 20 if I really put all of my time and energy into it from this point onwards? I was always moderately active as a kid growing up, never actually got into any one sport and stuck with it consistently though. I started lifting at about the age of 14 but never had any routine set in stone, I'd just lift til I felt tired, at the age of 16 is when I got into it more seriously, I was pretty much auschwitz at this point and all my life prior but I've always been skinny muscular at the same time. I've now just started counting calories and macros. I've smoked weed occasionally from the age of 17 until now, but I've quit. I've also socially smoked when I'm out at parties etc. I plan on starting boxing. Is it mostly down to genetics and training on how well you'll do in a sport?

I'm 5'10 150lbs
>inb4 eat more faggot

>>41260295
I mean that entirely depends on how much you work on it and how passionate you are about it.

> Is it mostly down to genetics and training on how well you'll do in a sport?
depends on the sport. I will say that there are people with genetics that heavily benefit them in those fields but I won't claim that hard work will get you nowhere.

>>41260330
Thanks for the reply

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Is this too cringe for a Facebook cover photo

I climb about 4 days a week, currently trying to improve work load. Question is, climbing that much, you have to also push a lot to balance it out. Fuck bench, but I do enjoy OHP, been stuck at 40kg for 8 reps at 3 sets for a while now. How do I improve at OHP?

I'm at 55kg for 5 reps at OHP, I want to reach 1pl8 and from there I want to progress with reps, eg this week 5 reps, next week 6 etc. Till it hits 12, then I'd add weight and go back to 5 reps.

I know this sounds stupid but is it good in terms or hypertrophy and general strength?

Is lean beef (per 100g: 145 kcal, 20 g proteins and ~6 g fat) a good source of proteins if it fits my macros?

>>41261266
It's progressive overload so yes you should get bigger and stronger
>>41260973
I cringed when i read it