QTDDTOT Questions that don't deserve their own thread

>>41372278
>is non responding the best way?
Unfortunately its the only way. Anything else would just be playing into her hand

dont respond
but what do i know, im just some dumb shit posting on a taiwanese ronnie coleman worshipping forum late at night

should i hire an escort?
not a virgin but been on a dry spell for close to a year
also how much do escorts generally cost
the real thing holding me back is
>but what would my future wife think of me

>>41372288
it's hard cause some times i think about her, and since we dated for a long time the nostalgia value is high. But she was really shitty with some things after we broke up. So i try to stay strong. Also the attention feels nice, but since i have a nice gf now i dont want to ruin it over her idiocy.

In an ideal world i'd love to have them both as a harem, really like, get a couple of children out of each and make a big family, but realism prevails luckily, and i try real hard not to pursue unrealistic goals.

>>41372326
if you have a current gf absolutely dont respond to your ex

>>41372294
>should i hire an escort?
>not a virgin but been on a dry spell for close to a year
sure, have fun, but don't get used to that, once or twice is fine. Depending on that will distort your social interaction skills
>also how much do escorts generally cost
it varies, but remember, dont cheap out or youll have a bad time. Do not screw around with rubbers and shit, wear them. If you go to a serious professional hooker she will be clean and remind you of this
>the real thing holding me back is
Any girl worth a damn will not care about girls you fucked in the past. Actually, if youre not a guy who always goes with hookers, it will make you look more adventurous in the eyes of some girls.
Just make sure you dont get a reputation, women cant stand social stigma. Like, if she digs into your past on purpose and finds out she wont make a big deal, but if she finds out because there are several videos of you with hookers on youtube then youre in trouble.

>>41372348
>>41372288
thanks bros sometimes you need your anon bros to really remind yourselves what youre doing

>younger me used to have some success with women
>used to ask random girls out with some success
>prob not good looking, but didnt think i was ugly, aka average face
>graduate from college, have depression, become withdrawn
>start lifting, been lifting for around 1.5 years
>try tinder because i cant bring myself to go out like i used to and i dont drink/do drugs anymore
>only match with fatties or ugs

am i in fact ugly? have i been deluding myself this whole time?
or is my lack of success with tinder due to being a minority
or is it because that in this age of social media and online dating, women have the pick of the litter, and now their standards have been raised?

>>41372432
>am i in fact ugly?
what does it matter, if youre succesful you can get a nice chick. even old guys can get hot chicks if thyre very succesful

two weeks ago I ran 5km with a slight incline in 23'; I took a week-long break during which I had to haul some heavy furniture around (once).
yesterday I set for another 5km at the same standards and I found I couldn't go more than 17' without stopping. My legs (calves and ankles) were giving out from fatigue, even though my breath was doing just fine. I hadn't really eaten any significant amounts of carbs before running and I probably didn't drink enough, but it's still a significant drop in performance. Could it be some kind of overtraining or could it be more because of my nutrition? Maybe just a bad day?

I have to run a 5k for a military test and this is disconcerting to say the least - one week I pass the test, the next I barely make it through half the run.

>>41372294
>not a virgin but been on a dry spell for close to a year
you are like a baby. watch this
>7 years

>>41372521
how's sleep?stress?stretching?, weird pains?

What makes you so depressed on a cut? When I'm deep into a cut I feel very cranky, suicidal, unmotivated to do anything, and weak. I legit feel like I'm dying, mentally.

Then I have a refeed or stop cutting and suddenly life becomes awesome and wonder why I felt so bad.

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I saw Mass gainers being reffered to as "heart attack shakes" on here before
Whats wrong with them? Aren't they just 1000cals worth of carbs? seems like it would be fine for skeletons.

>>41372577
stress is not bad. Got some deadlines, but it's fine. I run a full stretching routine after each workout, especially since I'm afraid to tighten up too much and snap something. Sleep is probably the main culprit, I usually can't get more than 7h of sleep, and even then it's usually interrupted during the night due to needing to piss. Like, I'll go to sleep early to be able to put in a square 8h and I'll wake up groggy and all fucked up with my bladder threatening to burst. Getting up in the morning I usually struggle to even open my eyes.
As for weird pains, nothing's afoot.

>>41372587
I heard that low carb diets can cause this.

>>41372594
depends on the macros they have, the types of fat they pack and a lot of other nutritional stuff. I wouldn't shit on it right away.

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What happens if instead of increasing the weights on a lift, you increase the amount of reps instead?

By the time you're at 12 reps or higher, will you still develop muscle?

>>41372642
yeah
progressive overload doesnt only mean putting on more weight
progressive overload can also refer to increasing the reps/volume, or having stricter, better form

>>41372614
>Sleep is probably the main culprit
find time to sleep good. this is very important before the test, because you will need all your strenght to ace it.

once you're in the military, don't worry, youll never have troubles sleeping again after a day's drill

>>41372587
Could be an insufficient amount of any of the macros that your body's responding to. Same applies for a deficiency of vitamins, Vit D in particular, so supplement pills might not be a bad idea. It could also be the way you distribute your daily calorie intake, if you're eating at a high deficit and try to spread it out across the whole day, your body might not be getting the fuel it needs to function optimally. IF could help you there, skipping either breakfast or dinner, depending on around which meal you're not going about your daily life (school/work/etc).

if im 173cm 86kg, what are some decent strenght standards that i can achieve natty while on a cut?

>>41372653
[spoiler]I already am, I moved to the reserves to follow university and now I'm training for a promotion thingy.[/spoiler]

I also thought that I could strengthen my legs to facilitate distance running. What if I started squatting high reps/lowish weight? Or doing calf raises?

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>>41372622
Would macros like this be damaging to health?
with 1200 cals out of the way it wouldn't be hard to stay under 100% recommended sat fat intake

>>41372659
It really depends on how long you're on a cut. If you're just starting out, then you can build a solid foundation, especially if you focus primarily on form. Going to need a little more info on your lifting journey so far, and your current lifts if any.

>>41372681
goddamn that's a lot of shit
like, on a full day of eating, 2200kcal as per my own diet, I get 150g of protein and 250 of carbs. This is way beyond what I personally would get. Fat is relatively low for what this is, but you'd have to think what kind of carbs they put in that stuff to reach these macros.

I'm a prude as far as supplements go, so take what I say with a whole spoonful of salt, but I probably wouldn't put this in my body.

>>41372656
I was getting enough of all macros (except maybe my fats were low), eating IF and getting vit D, fish oil and multivit supps.

My deficit wasn't too large either (300-500 kcal). Maybe because I'm super lean?

Say you weren't cutting anymore, just maintaining with 10/10 nutrition, training and sleep, but were insanely lean, would your moods still be bad due to being so lean?

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>>41372705
Im not starting out, i've been at it for 6-8 months but i had a lot of periods of on an of with the gym.

im currently 173cm 86kg in perma cut mode, i usually relapse becaus of my diet but im still trying:

these are my current lifts:
(important notice: i cant do squat or deadlifts because of some back issues that im fixing)

Bench press: 90kg for 5 reps
Shoulder press: 50kg for 10 reps
Leg press:80kg for 10 reps
Pullups: max i can do is 8 but average is like 6

i know those are shitty numbers but i dont want to do a lot of effort in vain knowing that during a cut its hard to gain strenght, so what realistic goals should i set? which one of my lifts is lagging more?

pic related is me

>>41372716
I doubt it unless you're down to competition-time bodybuilding leanness. Maintaining with perfect nutrition/training/sleep should be ideal for your mental health. It might not be a bad idea to consult a doctor about it. If a doctor's appointment isn't free for you, then hopefully someone a little more knowledgeable than me comes along and has an answer for you, because I'm at my wit's end. Sorry, Anon.

When do you weigh chicken breast? It weighs differently depending on how long I cook it. If I leave it an extra ten minutes or weighs like 50g less.

>>41372747
Weigh it raw

I'm currently losing weight and (5'10, originally 80kgs+, now 71kgs and aiming for 60-63kgs range) and don't have any muscle definition right now.

Honestly, I only want to build any muscle right now except for my ab area. What type of workouts should I be doing (I have no equipment) so I can have some ab definition? I don't mind if I'm not shredded, I just want to ab definition.

I'll get this out the way:
>I was technically overweight for a while, so that's why I'm still losing weight
>I don't really care about building muscle overall right now because I don't have a job and can't afford a gym membership, hence why I only do cardio and only want abs

>>41372762
get a job, seriously, you wont get anywere with body weight

>>41372762
No s after the kg

>>41372762
>some ab definition
get into plancking, but do them heavily. youll have to do a lot of REALLY intense plancks to see any kind of results

>>41372736
Your leg press is pretty crap. What's wrong with your back exactly? Squat/DL are the foundation for leg strength.

Also my personal observation is that legs see the most strength loss while on a deficit.

>>41372769
I finally have a job interview tomorrow.

Right now, I'm looking to be muscular. It's kind of a personal preference right now. I will build muscle in the future, however, right now, I'd prefer to be slim instead of in-between. I don't really have strong facial features either, so I'd prefer to bring back some definition to my face in the mean time.

>>41372779
My bad.

>>41372787
Alright, I'll try that out.

>>41372744
Thanks for your answer anon

>>41372788
>What's wrong with your back exactly?
Hamstring shortening, kinesiologist forbid me from doing them unless its just the bar.

Any way, besides that, what strenght standards should i be aiming at?

What are some general tips to avoid mistakes for beginners? Like not overdoing shit, taking about 60 seconds instead of as fast as possible, you are what you eat, etc.

>>41372736
Seeing that you've been at it for 6-8 months, you're probably going to have to settle for maintaining your lifts. Gaining mass on a deficit just doesn't happen past newb gains. Eat enough protein (try and aim for 1g per pound of lean body mass).
I'd say your legs are what's lagging behind, based on those numbers. I know it's hard to really work them out for strength when you have back issues, I've been there myself. The rest of your mentioned lifts seem to be nicely on par, I'm actually mildly impressed with your pullups at that weight compared to the rest of your stats.
But yeah, make sure you get enough protein, throw in some accessories where you feel weaker, and maintain your lifts. I think that's the most realistic approach to your continued cut.

>>41372814
>I think that's the most realistic approach to your continued cut.
thanks, yes i just desperately want to look aesthetic, judging from my pics, do you think i will look good with low body fat? i like to think theres some muscle under there

>>41372812
Realise that you're a beginner. Your body isn't used to working out, you have no knowledge and experience about lifting
As base I'd suggest the sticky, ss for form, pp for routines and canditos views on cutting/bulking
There is a lot of false information on youtube and bb.com
If something hurts keep lifting but take it slow and see a doctor
And don't stop. Focus on training regularly, and getting enough water, protein and sleep

>>41372814
i've heard that vitamin supplements are useless, but if im doing an extreme cut, say 1200-1500 cals, could i benefit from them? should i count the calories from lifting, how about the ones from riding a bike?

What to do if I have social anxiety and can't go outside for too long

How should I take BCAAs? I don't need a protein shake or anything like that
Are the tablets just as good and not unnecessarily expensive?
Should I just change my diet to include a protien shake with BCAAs in it?

>>41372854
There's definitely muscle under there. I would definitely continue the cut, I guarantee you it's not gonna be a waste of time, Anon. You're gonna make it.

>>41372871
They're not useless, but they're not God's gift to a healthy lifestyle either. Depending on where you live, what you eat, stuff like that, they can be good for you. Say you don't get a lot of sunlight or eat a lot of fish Vit D is a good supplement, for example. Just don't assume they're going to change your world. They may give your mental fortitude a boost, which in turn can lead to a bit better results in the gym (and elsewhere). Don't throw them down, just because.
And if you're cutting, don't factor in the calories you lose from lifts/cardio. They're going to speed up the cutting process and simply add to the CICO factor.

>>41372979
>And if you're cutting, don't factor in the calories you lose from lifts/cardio. They're going to speed up the cutting process and simply add to the CICO factor.
even if im at an extreme 1200 cals cut? (same question for vitamins)

3 to 4 fucking YEARS of silence and then she suddenly texts you?
Am I the only one finding that weird? It's amazing you even have the same number

>>41372979
>There's definitely muscle under there. I would definitely continue the cut, I guarantee you it's not gonna be a waste of time, Anon. You're gonna make it.
if i mantain that muscle and cut will i look more otter or athletic?

>>41372992
>keeping your number after 3 years
WHAT THE FUCK?
do people seriously do this?

What do you guys think about rhe concerging chest press machine? I feel like it puts more stress on my chest than all other things I've tried so far :/

>>41372992
>>41373020
yeah it freaked me out a bit too, but the possibility that i still mean something to her really does something for my ego

>>41372990
Same answer, really. If you're extreme cutting, vitamin supplements CAN be good for you, but it depends on which vitamins you come up short on in your diet. Keeping a glass of multivitamins and taking 1 per day is in no way going to be harmful to you, and should cover your needs. If you get next to no Vit D, get some of those. I'd suggest calcium tablets that contain Vitamin D3 (which is pretty much the only one you'll need in conjunction with multivitamins), for the added benefit to your bones.

So I just started with SL last week, I don't think I have a single muscle in my body but I need to lose about 10-15kg and getting a bit stronger during it seems like a good idea.
I am doing moderately fine with most exercises, but I'm completely fucked when it comes to OHPs. I didn't manage to do 5x5 with 20kg the first time I tried it, and barely managed to do it the second time with 2.5-3min pauses inbetween. From what I can see I kinda focus more on my left arm than the other, making the bar kinda skewed while lifting it up. Also it feels like I use my left arm more since it hurts like a bitch now compared to the right arm. I think for whatever reason I am not managing to use both in sync while lifting.
Are there any exercises or anything to get them more in sync?

>>41372278
Tell her to fuck off and stop responding? This isn't fucking fitness.

>>41372923
Try to find out whats wrong with you and how exactly your parents fucked you up. Enough information online

>>41373061
>2.5-3min pauses
Try 7 min
>I think for whatever reason I am not managing to use both in sync while lifting
Don't worry about that. Theoretically you could even train only your left side and your right side will grow a bit too

>>41373011
While the lighting in your picture is pretty shit, I'd say you have serious potential for showing off a hell of a V-shape if you reach >15% bodyfat. Your shoulders also look like they've developed nicely so far. And your fat distribution doesn't look focused on your stomach, but rather equally distributed across your body, if a little bit more concentrated around your chest.

Short answer: Yes, I think you'll look way more athletic at the end of your cut.

>>41373100
last question: is it too late to get there if im 28yo?

>>41372278
Will lateral raises on the free days of SL help me to broaden my shoulders?

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>diet question

Is it a good idea to have cottage cheese for lunch every day? I tried it for the first time yesterday and I'm in love, and I know it's got an ass load of protein.

Also does anyone have any ideas as to what I can mix with it if it gets boring? Anyone have anything they've done before that they liked?

>>41373168
Yea boi
Accessories are just that.
Plus small muscles recover faster.

>>41373168
no do them on your training days

So how much can a female probably lift bench/squat natty (limit) with avg genetics under 6ft?

>>41373168
No they will overtrain your shoulders. Think of it like this: sl is one of the fastest way to get your ohp up and if additional lat raises didn't cause overtraining they would have been included in the basic strenth program. They aren't, so they cause overtraining.
You hit all three heads of the deltoids with the ohp and there is no need to worry about middle and front deltoid proportions (wtf?)
People that recommend lat raises are either juicers and different isolation exercises actially make sense for them or lack anatomical knowledge and just try to emulate what these top level bodybuilders are doing even though focusing on compound movements is much more efficient to the natual lifter when it comes to stress-recovery-adaption and then they spread their new found 'wisdom' over youtube and bodybuilding.com and ruin the fitness world and it even reaches /fit/ REEEEEEEEE

On SS for around 5 months.
Been stalling on bench and ohp for 2/3 weeks. Other lifts keep slowly going up.
numbers are:
squat: 105kg
deadlift: 90kg
ohp: 50kg
bench: 65kg
rows: 57kg
Been doing also chinups, dips, curls and skullcrusher as the program suggests as accessories.


what do? switch to more volume? try to keep on SS with different accessories?

>>41373201
Check natty world records on powerliftinggeneral.com

>>41373225
How about acutally reading practical programming son?

>>41373221
>It's not in the program therefore you shouldn't do it

ICF doesn't have pull ups, dips or pushups, does that mean I shouldn't do them?

Stop being silly.

>>41373141
No, Anon. People have gone from obese to athletic in their late 30s and even early 40s. 28 is nothing, no matter what the memes tell you.

>>41372326
>Current gf
Don't ever, ever EVER respond. All it would take is one time getting caught responding to mess stuff up.

If anyone asks, just say you assumed she had texted the wrong person since you haven't seen each other in years.

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>>41373225
>squat: 105kg
>deadlift: 90kg

>>41373236
>you're smarter and more experienced than the sl guy

>>41372432
>or is it because that in this age of social media and online dating, women have the pick of the litter, and now their standards have been raised?

Effectively this. Sorry man, I wish I could let you borrow my insatiable craving for fatties so you could make the best of your situation.

Favorite bench accessories?

>>41372594
There's nothing inherently wrong with them, there's just plenty of better options out there. Not to summon the piano man, but you could just as easy mix a regular whey shake with oats, milk and a banana and get better results.

>>41373280
dumbell flyes,no contest. Flyes hit the pecs DIRECTLY, bench press actually involves a lot of triceps also

>>41372278
How long should the standing up part of a squat take? I hit a new pr yesterday, except when I was coming up out of the hole, it took me a lot longer than normal.


Should I be de loading? Or going the same weight next session? Or should I push on and try to increase weight like normal?

how low should i go when doing barbell or dumbbell military press?
is slightly below parallel good enough? or does the bar have to hit my upper chest?

What are some exercises which build ass a lot but not quads?

>>41373378
barbell hip thrusts
cable pull through
cable kick back

>>41373178
Bump

Is spot muscle reduction possible? My legs and ass are too big and I want to lose some mass there while I am cutting. Is simply not training these areas enough?

>>41373387
muscle atrophy happens when you stop training it
so i would think, yes, simply not training these areas are enough

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how do I add deadlift volume? i want to start weaning into intermediate training but anything beyond 1x5 takes too long to recover (>5 days). I tried doing 50% weight for reps but even that takes considerable time to recover from.

>>41373396

Yeah but will I only lose muscle in these areas? I know I will lose muscle while cutting but I'm wondering if I can selectively target which areas the muscle loss occurs in by training my upper body on my cut and not training my legs

>>41373366
>barbell
Should rest a bit on your chest
>dumbell
stupid excercise anyway

>>41373433
you're fucking clueless

>>41373469

Enlighten me then cunt

>>41373033
It's probably banter bait with her friends>>41373048

>>41373504
>banter bait
what do you mean?

HELP!
I talk when i sleep, and i say really disturbing things, i almost lost my gf because of this:

amongst the things i've said were:

-That i wanted to rape her little (12yo) sister
-That i would make new holes to her that i could fuck
-That if our first son wasnt female i would rape her to death
-That i would tie her in a secluded place and never let her leave


How the fuck do i control what i say in my dreams, is there a way? similar experiences?
None of this turns me on remotely but apparently its what i say in my dreams, does this mean im a pervert?

help!!

>>41373644
>does this mean im a pervert?

>>41373644
>does this mean im a pervert?
not more than anyone. Everyone secretly or subconciously wants to do terrible things. The only difference is who can control themselves

>>41373644
no way in hell this isn't bait

>>41373660
>not more than anyone.
Oh boy now that's what I call projective identification

>>41373644
>>41373644
tape your mouth shut

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>>41373644
That's fucking hilarious.
Ex-gf told me I jacked off in my sleep a lot.

>>41373717
>That's fucking hilarious.
yeah, hilarious to you. I think he told her mother about it, she looks at me funny now.

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>>41373736
>he
that explains why you're having gay dreams about your unborn mtf son

>>41373764
typo, meant she

>>41373403
Romanian Deadlifts.
And paused stuff

>>41373717
I wake up with my underwear off every day....

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>5 months in
>180lb ATG squat no problems
>cant even bench 100

help

>>41372278
the signs are clear, you must answer: "new phone, who dis?"

not /fit/ though, fuck off

Can I take creatine just to look bigger?

>>41372642
generally you build strength and then hypertrophy with your new strength gains using PPL after SS for maximum muscular gains without having to maximize your strength

>>41373871
stop squatting start benching

>>41373871
1. fractional plates
2. assistance work
3. better arch
4. fix sleep and nutrition

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>>41373842
Would it be gay if we jacked each other off while sleeping?

>>41373882
i really liked that show is it still good?

>>41373893
Yes and complement that with a weight gainer

>>41373871
Stop squatting atg if you aren't planning on doing oly lifts

Rate my squat form please:

https://youtu.be/fVnApBiAPAg

Doing SL 5x5, this was the first time I lifted 80kg / 175 lbs and the first set. Felt heavy as fuck (as you can see on my face on the last reps).

>>41374043
idk seems pretty good

>>41374043
lower back rounding at the bottom of the rep, wide grip.

>>41373245
yeah IDK, my form is probably shit. I can deadlift 105kg too but not even close to 5 reps.
I can squat 3x5 105kg tho.
>>41373230
looking into it

>>41374043
Looks good. I can't really tell if you're properly bracing your core past the first rep. My advice would be inhaling deeply through your mouth before every rep and making sure you brace.
If you're already doing this, disregard my post.

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>>41374203

>lower back rounding at the bottom of the rep

Do you mean on every rep? Because I watched the video again in slow motion and I don't really see it.

>wide grip

What are the disadvantages of a wide grip?

can I lift weights for the big 4 movements during work days and grease the groove on bodyweight during off days or will I fuck up and go into overtraining?

>>41374228

I try to keep it braced all the time, put once the reps are getting real heavy, I might forget. I'll try to remember it, thanks.

>>41374307
its there at every rep although not exaggerated. if you just go barely below paralel its non-existent, just when atg.

narrow grip sorta pull your backs together providing greater support for the bar

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ive been cutting for a month, should i continue? idgaf about having a summer bod cuz wide hips. yes i am dyel

>>41374588
your bodyfat is already quite low, you dont look very good because you dont have muscles where it counts.pretty good job on the back but arms, chest, delts, traps are lacking.

I am skinny, but still have fat at chest and stomach, it's almost into fat-people category man-tits?

Do I just need to gain muscle, or lost fat?

>>41374606
thanks, i guess that means i should bulk?

>>41374617
i'm not sure how to approach that question. how long have you been lifting? what's your routine? how do you manage your calories and macros so far?

i think you should just maintain calories and start changing your routine into one that helps you attain your goal. if I were you, I'd just add ohp, bench, maybe zottman curls. if you're deadlift is beyond novice your forearms and traps will definitely catch on.

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I've been on this board for months now and still don't know *exactly* what bulking and cutting is.
Help.

How often should you see a doctor if you are always feeling fine? Some people I know are insistent on seeing doctors mulitiple times a year even if you are healthy and have no massive problems. I.e heart issues. I am rather healthy and have no serious conditions, how do you recommend I see a doctor? Also, how often do you anons see the doctor?

>>41374657
i have been lifting since last year, but only started taking it seriously in december. i am currently following cool cicadas ppl routine. since april 10th i have been using myfitnesspal to lose 1.5 lbs a week. i have also been doing intermittent fasting, and do fasted cardio at least twice a week.

>>41374725
depends on age, risk factors, symptoms.
any more than once a year is overdoing it unless you have indications.

for risk factors, men should know mainly on cardiovascular health. obesity, smoking, physical inactivity, etc. you can read more on this by yourself, the framingham risk score is a good way for layman to grasp this in a more advanced, objective manner.

t.doctor

>>41374484

Alright, thanks.

>>41374613
You're skinnyfat. Best recomp

>>41374737
well the pictures definitely reflect what you practice other than the ppl routine, do you have problem adding weight to your exercise? then maybe yes to the previous eating in surplus question. personally since you're probably still in novice phase, I would switch to something like gslp and try my best to max newb gains before reverting to ppl

>>41374802
ive never had much trouble adding weight, but ill look into gslp, thanks

So I wanted to start from literally zero as I haven't lifted a single day in my entire life. I've read into the SS and SL routines and I am not really sure as to which one is better. Basically they boil down to mainly the same exercises, only that one does 3x5 while the other one does 5x5. What are die advantages and disadvantages here?

My shoulder is popping when doing lateral raises it doesnt hurt or anything its just irritating also my knee when i do bodyweight squats but when i do squats with barbell its okay. Anybody experienced this?

>>41374829
It doesn't really matter and you could even go with 4x5
Thing is that your body isn't used to the movements at all so it might be a smart idea to start with less volume (3x5) to avoid catching a tendonitis. But don't think you'll be faster with 5x5, you do more volume (sets x reps x weight) but the weight is higher (intensity) for a lifter doing 3x5 with the same strength
I recommend reading the book starting strength

>>41374829
the 2 main disadvantages of 5x5 is rapid stalling and more time taken per workout. for a newb both of these are very frustrating and can easily lead to attrition. SS and SL are not the only 2 novice program. SS is basically great if you're looking to improve performance in contact sports, otherwise it lacks upperbody work. the nutritional recommendation that rip gives is also subpar; these 2 factors combined is why SS gets called a meme a lot, other than the fact that SSfags can not comprehend different people have different aims.

>>41372278
how do i tell if i need surgery to remove excess skin?
ive lost 66 pounds in 6 months, i was 24% body fat 2 months ago and now im at 17%
i looked it up online and it says abs come in at around 13% with the top two at 15%
but i look at my body, and i dont see any sign of abs at all.
anyone have experience with this?

Do i need a rest day?

>>41374956
how do you know you're 17%?

>>41373178
my PT eats turkey wrapped around cottage cheese for lunch most days, its good aslong as you dont overload on protein.
>>41374980
Personal trainer does my measurements and then uses some kind of special scale to take it, i have to get on it barefoot then he does the math

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Gonna take this stuff for two months.
What am I in for?

The first link in the sticky is dead and a lot of the links in the wiki under that are dead as well. How do I start exercising?

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>>41375003
this? just so you know, the only reliable way to measure bodyfat is a DXA scan. calippers are skill and observer dependent. I doubt that 17% estimation is true, just because you lost weight doesnt mean its all fat

>>41375013
No you're just stupid
http://liamrosen.com/fitness.html

>>41372278
>What is this?
an obvious trap

>>41375038
i think its a different brand but yep thats the one!
i know nothing about all that. ill have to look into it, but i hope this is the case. how much would you say the margin of error could be? just so i know when to actually start worrying about this
and thanks for the help mate

jim wendler's 5/3/1

there used to be deload on every 4th week but I've heard that now it's on every 8th week but can't find anything about it on the internet. What gives?

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From last thread with no responses:
I fucked up, I have a friction blister on my frenulum from too much rough masturbation. Besides not fapping, how can I help it heal faster? I've seen skin cream with A, D, and E is good for general blisters, but I'm worried about accidentally breaking it and having the skin grow back rough or something.

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>>41375089
Wrote a second book: 5/3/1 beyond
Also, I got pic related from practical programming and I'm in the 7th week and it seems to be the best I've ever done

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How long until I leave /fat/ mode, and what bf% am I ?

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>>41375046
you're right this is definitely user-error

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>>41375046
Tried it on mobile for you too

ive been doing PPL, and the routine im doing has hammer curls. what can i replace this exercise with?

>>41375160
>>41375187
This is not good...
Somebody call mods

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>>41375046
http://www.downforeveryoneorjustme.com/http://liamrosen.com/fitness.html

http://www.isitdownrightnow.com/liamrosen.com.html

Several sites seem to be experiencing my stupidity. What would you suggest?

>>41375068
I dont know the figure specifically but coming from a medical background, that scale is basically a BIA device. interpretation can not be made on the % it gives, only when there are other signs and symptoms of hyperlipidemia do we take the figure it provides, and even then only as a screening device (for example, if an overweight person shows 35% BF then the value of the BIA is to strengthen recommendation for an actual fasting lipid profile)

for lean people, its unrealiable. the leaner you are, the greater the error. a 10%BF drinking 1l of water will show considerable variation before and after.

for your question, the best way to estimate BF is basically what you said before. if abs are present, youf bf is int the 15% +/-2% range. I don't really know why you would worry, but another good way is to check waist/hip ratio, but this doesnt usually carry any value unless you have clear truncal obesity

I used to be skinny-fat and all of the fat was stored in my belly. Started lifting like half a year ago.

If I eat above maintenance kcal (+ 500 kcal) while lifting three times a week, will I get a fat belly again? Or does my body burn all the additional calories?

>>41375263
Well there is powerliftinggeneral.com but those guys are weird

>>41375267
ah so it's basically just a pre-screen machine to estimate whether you're doing well or not, not to be 100% accurate then.
My stomachs a lot flatter, and i can see my ribs but no where near ab status, guess i still got a ways to go then.
Just worried about having to do the skin tuck potentially, this fat thing was a first time for me and only lasted about a year, got a little paranoid.
But thanks again for the help man, i really do appreciate it.

>>41375290
if you're compliant to a good program, no, 500kcal is not enough to make a lean person go fat quickly. the muscles you gain are very effective at using sugar, and since tdee does not take then into account (other than the non-specific class of activity), the actual excess is lower and reduces progressively

What's the difference between overhand and underhand grip on bent over rows again?

cheap, good blender for protein shake?? preferably on amazon

>>41374790
So I just maintain the calorie and gain muscle right?

best way to figure out your bodyfat%?

prefer an at home method, no not BMI.

>>41375423
bicep involvement and grip strength.

>>41375454
sticky says how im pretty sure

So I've calculated my TDEE as ~1600 calories. Are you telling me that I've got to eat 1100 calories based on a 500 calorie deficit? I've been eating at 1500kcal a day for about a month and even with exercise allowing me to eat more, it's a struggle. It...doesn't sound right to me?

>female, 5'4, 115lb
>workout 2 x week for 60 mins (vigorous effort, sweating, elevated heart-rate) - 20mins cardio, 40mins weights

>>41375005
anyone?

>>41375511
why would you want to eat at a deficit? your weight is fine

>>41375556
I'm on a cut for definition, I have a layer of flab that's hiding muh gainz

Might be worth a mention I have a resting heartrate of 85bpm if that makes any difference whatsoever?

Since the sticky is down when I wanted to check it because I forgot something. While doing SS, are situps everyday, every workout or every other workout day?

>>41375569
did you calculate your pulse by yourself or is that from a wearable? 85 is on the high side of normal, but a single measurement out of context is not a good way to extrapolate.

500 cal deficit in the sticky assumes a male gender. well there's little harm when done well, 1200cal is the common fad in female dieting anyway. just make sure you fulfill your macros otherwise you stand to lose more than just fat.

Been working out a long time, never really fixed my diet beyond getting adequate protein. Finally doing it (counting calories, balanced macros and plenty of fiber) and the farts are unreal. It's like a 600 foot walk to the bathroom at my work, I can fart like a jet engine the whole way

what do. do I just slam beano every meal

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I'm cutting at a fairly large deficit from being fat as fuck and having no muscle
How thin should I get before bulking I was thinking of going to BMI 19

Anyone know if intermittent fasting (16-8) has a bad effect on my metabolism? been doing it for about a month now, i have lost 4 kg but i feel like after i've had a big meal i just feel really stuffed for hours and hours on ned, something that did not happen when i wasn't fasting

>>41372432
>am i in fact ugly?
Maybe, but could also be your profile. Do you have a lot of selfies or a weird bio or just generally come off as a weird faggot? Could be the issue.

>>41375618
I've always had a slightly higher resting heart rate (had ECG tests before), but the 85bpm was taken just now on a pulse monitor.

>fad
I'd rather not. I can only assume that eating at a deficit of 200/300cal will still be ok for a cut, just take longer?

>>41372736
Jesus, your body looks like total shit considering your lifts. Starting eating cleaner (and less)

redpill me on multivitamins as a source of hitting my micronutrient targets

>>41372762
Unless your a skelly twink, you wont have ab definition and youll look like shit. Get a job at a mcdonalds or something, jesus a gym membership really isnt that expensive. If you cant afford $15-25 a month I dont know how you can afford to eat or live.

I am looking for a good calisthenics routine for beginnersm like SS, SL and Greyskull for lifting..

You can just list it too otherwise, right now I am only doing push-ups but need something for the whole body

If a nutrition label on a pack of noodles reads "nutritional value per 100g of ready to eat product" does that mean those are the values AFTER they've been cooked?

>>41373061
What I did starting out was just doing dumbbell press until I had enought strength to easily do the bar. After that I just practiced my form and watched a bunch of videos for barbell press. After that I started progressing.

>>41375654
spread your calories better

>>41375621
protein farts are common especially if take a lot of milk/dairy. try to reduce your milk intake, and incorporate foods with probiotic.

>>41375644
why are you even asking this question. just cut calories acceptably and hit macros for now. if your aim is to add musclemass your goal BMI is terrible.

>>41375685
learn to calculate your pulse on your own. feel for the radial pulse, or carotid, time in full for 60s. avoid anything that would elevate heart rate (exercise, dehydration, caffeine to name a few). it's still in normal range just on the high side of it. unless you have other cvs problems especially hypertension I wouldnt worry. on your previous ecg, was there any other abnormalities?

you can do 500 cal deficit. take a lot of veg for satiety and make sure you hit protein macros. to maintain energy during exercise you can time meals.

>>41375712
depends on your intake. like any other supplements they are not necessary, just convenient. some dieting patterns like PSMF uses multivitamins for optimization, which works well.

>>41373280
Flys, cable crossovers

>>41375763
this is important mainly for foods that absorb water. if you cook 100g of rice and eat them afterwards the calories do not change, but obviously after cooking the weight of the rice isnt 100g.

>>41375654
It's part of the fast. Your body is used to eating this way

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How i am suposed to use this?
What if i fail a rep?
Just throw the barbell ?

>>41375836
As with all squat racks, even the ones that look the way they're supposed to you just dump the bar. Push the bar back and step forward

Hey I'm in college and I'm kind of poor. Can someone help me with making a grocery list thats cheap and healthy to eat?

>>41375137
Just in case you're still lurking:
1) How come shoulders assistance is on bench day and chest assistance is on press day?
2) How do you know how much weight to put on the bar without the %?

>>41375861
Also how do i get my calves bigger?

havent lifted consistently since college 3 yrs ago and have turned into a fatfuck again. have a gym membership but wondering what you guys think i should do.

should i just try to do SL again and get my lifts as high as possible or start a program like the badass workout on in the sticky? my lifts have all become shit btw, at 200lbs can probably barely bench 135 for reps, 180 for squats, ??? for DLs and OHP. I would be doing c25k and accessory for my ass and arms on the offdays. also dieting at 500 cal deficit using 30/35/35 macro ratio

badass workout:
https://www.scribd.com/doc/24235484/Badass-eBook#scribd

>>41372278
is it bad to do DL on leg day instead of back day (PPL)?

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>>41375861
>>41375878
>how do i get my calves bigger?
wars have been fought to settle this dispute.

>>41375806
So I don't have to worry about eating more calories than I actually am by eating this pack of noodles that weighed 85g before cooking it?

>>41375773
>on your previous ecg, was there any other abnormalities?

Got to admit, my life runs on stress and caffeine so that's definitely not helping. Aside from the occasional palpitations thanks to my shitty life/mental choices, the only thing it came up with was slight tachycardia (I was bricking it during one test and it came back with 104bpm)

>you can do 500 cal deficit. take a lot of veg for satiety and make sure you hit protein macros. to maintain energy during exercise you can time meals.

I'll try to make more of an effort in choosing foods that are gonna fill me up and be less calorie dense

Thanks based anon

>>41375898
also if you're not already skinny and have a shitty time gaining mass, don't fucking cook everything in butter are you retarded

I'm a 6'2" skinnyfatlet, I went to the gym for the first time yesterday and was able to bench 135 for four sets of 8. I have cut sugar completely out of my diet and eat a lot of healthy food at each meal (military dining facility), how long should it take to bench 225 for 8 reps?

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>>41375898
also
>I gained 20 lbs of lean mass on this diet in 5 months
>"lean mass"

>>41375906
yes assuming you mean the noodles specifically. i mean it's just basic logic. usually what happens is people want to take more cals but miscalculated post cooking weight to match with the nutritional information leading to slow weight gain.

>>41375920
stress on their own are a minor risk factor for cardiovascular health when age and other factors are considered. dont forget you dont have to be fat to get these problems, so if you really are worried take some basic examinations yearly to 3 yearly just to be safe.

>>41375961
yeah that's probably not true, but it is a budget grocery list. probably could do better but I dont have any other that are /fit/ related

>>41375898
Cheers. But yeah I'm like 180 and 6'2. Just started working out a month ago. Just don't like my calves

>>41372961
bcaas are just a subclass of the essential amino acids included in a complete protein
whey protein has a shit ton of bcaas in it, so does milk, any source of protein has at least some bcaas
there's nothing magic about bcaas other than the leangains guy saying you take them and it doesn't spoil the fast

>>41375959
if you're just starting do ivysaur's 4-4-8 for more work on your upper body.

Don't trust dfac food I always gained like 10 lbs of fat on every deployment. Even eating the healthy options can screw you on proportions or they might cook it in lard or something if it's cheaper, they don't give a fuck about your nutrition

how long it'll take to reach 2plate depends on you. Consistency is the most important factor. Casual estimate six months?

Has anyone here ever gone through a shoulder/rotator cuff injury?

What are some good exercises i can do to rehab it?

I dont wanna get the surgery but im afraid i might dislocate it if i DL sqquat or bench

>>41373244
also, delete the text from your phone
if asked, say
> i don't want to hear from that bitch so i didn't respond and deleted her message
> why the fuck would i want to keep it?

My left triceps is much weaker than my right triceps. I can barely do 4 reps of any exercise on my left and like 12 on my right when I'm on my second set

What to do

>>41376050
train left with more volume until it evens out.

>>41375959
>how long should it take to bench 225 for 8 reps
given your proportions, a realistic estimate is 9-12 months and that's a generous one

>>41376027
the physio at my center usually does bodyweight, balls and bands. all exercises seem to just move the scapula. this is a quote from orthobullets:

"physical therapy with aggressive rotator cuff and scapular-stabilizer strengthening"

aim is probably to prevent atrophy and calcification of the tendon

>>41375758
Pls respond, there are too many to pick from and I don't wanna mess up my form.

If you think I'm being lazy I've been trying to pull myself on a bar for the past month 6 days a week while girls do aerobics 8 feet left of me.

>>41375003
Champ, thanks

>>41376102
This one's decent: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

nobody on /fit/ gives a flying fuck about your bodyweight routine because it doesn't gain massive amounts of muscle or strength. I would also encourage you to think seriously about what you want, because almost all goals except party tricks are going to benefit more from just lifting/running/stretching.

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>>41376102

>>41375758
RCAF 5BX
Convict Conditioning, but do all 6 exercises each workout 3-4x a week
US Army FM 7-22, do the three Conditioning Drills then follow with the Pushup Drill and Situp Drill

If I'm stalling on OHP/Bench will switching momentarily until I stall again to seated press/dumbell press be a viable strategy? I will still be doing bench/OHP but as hypertrophy accessory instead of strength.

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Couple questions:
What are some good workouts for inner thighs if I don't have a gym membership? All I have at home is a workout bench and some dumbbells.

Is biking a good way to build stamina if running is a bad idea? I've always been told that biking is easier for me since I'm flatfooted.

>>41375836
>How i am suposed to use this?
set the bar at the right height for your lift and then load the bar and lift
>What if i fail a rep?
move forward and the rack will catch the bar if you are about to fail or if you fail near the top
>Just throw the barbell ?
well if you have to consciously ditch it backward b/c you failed at the bottom, yes

>>41375965
I think I should probably go and see a GP just to make sure my heart is ok, it's been a while since the last ECG and I know stress is making me unwell in other ways too. I'm definitely going to cut down on caffeine, and research other ways to get energy as I'm constantly tired (and being on a cut isnt going to help unless I find better food to get energy from)

Thanks anon, may your lifts forever be on form

I dont like canned sardines can I just fry them in a pan or something

>>41376267
> inner thighs
you sound like a femanon
you can't spot reduce there, you just have to lose fat
you can do a lot with dbs, like various versions of lunges holding the dbs, step-ups, single-leg deadlifts, goblet squats, clean the weights and do front squats, regular deadlifts with the dbs at your sides, you can also do sissy squats, skater squats, pistol squats with bodyweight or dbs in your hands, you can do jumping drills and plyos, etc.

yes biking is excellent cardio

>>41376310
why are you eating sardines? buy frozen tilapia

>>41376232
should be the other way around. seated press basically removes the abdominal and spinal component to allow added shoulder load. I used to to do seated press as main since OHP is so frustrating, my PR back then was 90lb db for 10 reps but it doesnt convert nicely to OHP improvements. there is an inprovement, just not as much as I'd like

>>41376267
>Is biking a good way to build stamina if running is a bad idea
yes. biking is superior unless you specifically want to run for cardio. lifting is already a load on the joints. also, I dont know why but the consensus is that biking is a good exercise for people with osteoarthritis.

>>41376287
yeah, that's what I would recommend. the basic things they'll do is BP, heart rate, and some biochemical investigations (cbc, fasting lipid, blood sugar), maybe a repeat ecg and urine dipstick. dont get swindled into doing unnecessary things though, since a lot of GPs are on the moneymaking side. unless of course they found some abnormalities from the basic tests.

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>>41376328
>>41376344
not a femanon, i just want to get rid of the fat on y inner thighs because i've gained weight recently due to a breakup.

thank you for the info, my dudes.

Girl I like and went out on a couple dates with said no to going to a party with me but got upset that I didn't show up to work to see her that day

>>41376344
I can lift more on seated press, do you think it's because of shit form on OHP?

>>41376412
What does it mean?

>>41376412
women, he

>>41376388
spot reduction is not real. you cant selectively use fat, anyone with predisposition of good fat distribution has them genetically predetermined.

>>41376420
no, it's because the seated press removes a lot of joints and especially because the abs and spine are no longer a factor. they will get your shoulders strong but will not improve your OHP proportionally.

is there any truth to mixing up a routine builds more muscle?

>>41376467
I mean, working out more in-general means more muscle. If you're referring to "muscle confusion" then no, that's a complete myth.

>>41376467
yes, to the extent that more advanced programming usually varies reps and weights for the same set of exercises.

Constantly switching exercises without a plan doesn't help though, and punch anyone that says "muscle confusion"

>>41376467
Gotta confuse the muscles, right babe?

how do i stop being a skinnyfat femanon ?
I literally have no ass but have fat stored in other useless places (thighs, calves, arms)

>>41376467
you need to focus on progressive overload on the one hand but also bring in variaton (intensity/rep ranges, different exercises, speed of movement) since these two elements are quite contradictory, good programming is fairly hard. thank god there are enough good programs out there. don't stick to one longer than 6 months without a break

>>41376520
you workout you moron

>>41376501
https://www.youtube.com/watch?v=VGaiCNbZocE
don't know about that, this guy might punch back

>>41376520
read the sticky.

fix your diet and work out.

>>41376520
hey qt

>>41376520
you eat more, then you become an obese femanon

>>41376563
sticky is down since a few hours
nobody seems to care

>>41371520
should we... do something? or wait until good old liam puts it back on? whats he doing anyway? is he still alive?

>>41376583
oh damn.

Harsh's worksheet is still in the sticky and that's still up though

>>41376583
>>41376619

>>41376638
ha. 3 years into squats and oats and never read this second sticky

how do you ensure a small waste? is it just genes?
i see a lot of posts here with dudes that just look like their sides do a straight line down their body, and then some guys have a nice hourglass figure where their waste is small and they dont have a muscle gut or muscly love handles.
is there a way to ensure i get a small waste? i've got some big fucking shoulders, but im still slightly out of shape and id like to know before i fuck myself

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If the bottle says don't take any more than 2 pills every 4 hours can I assume that's a guideline for 5'3 15 year old girls and just take 3 or 4 since I'm a 6'4 230lbs powerhouse?

or do I have the same organs as a 15 year old girls so I should follow the guidelines?

>>41376696
>small waste
start recycling

in all seriousness do weighted pullups your waist looks skinny when your lats looks like a fucken jetpack

These 2 guys at my gym have been there for like 3 hours, just bench pressing and nothing else. Is this normal?

>>41376696
yes lifting and dieting helps a lot but make sure to don't work you core too much. compounds are enough

>>41376714
wow im fucking retarded, didn't even see that i spelled waist wrong that whole time.
but thanks for the advice, already do those so it seems im in good shape
>>41376732
so just dont do targeted exercises on my core? sounds easy enough, does crunch machine count? (push down from elbows kind of thing)

thanks to both of you

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My roomie (gril) wants me to help her get fit. I told her to read the sticky, and she did. I am looking at a decrease in rent based on my (and her) success.
She obviously used the word "toned" a few times. I believe I've set her expectations pretty well and am putting focus on consistency.
I'm thinking a baby full-body workout with dumbbells and some cardio, since she's about as strong as a puddle.
The most important thing, I think, is just getting her started.
My question is, will a basic chest/core/legs/arms every other day work? Something easy she can do at home.
Picture not related.

>>41376580
i might as well just neck myself
i feel like im slowly turning into one

>>41376698
What on earth are you taking that's primarily designed for 5'3 15 year old girls if you're a 6'4 230lbs modest person?
Do you have period pains anon?

>>41376793
how about you get shredded as fuck while building some muscle and make it i a few years

>>41376779
>Something easy she can do at home
get the information from scoobysworkshop.com but don't let her know that it comes from the riddlemaster

>>41376852
Thanks for reminding me of scoobert. I completely forgot about his beginner workout.

>>41376852
and make it all a bit more lower body dominant>>41376874
goblin squats should probably the focus on

>>41376892
Thanks man.
Also does working out with someone make you more attracted to them over time?
Asking for a friend.

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>>41376543
im as weak as a noodle but i want to start lifting to build an ass where do i start senpai

>>41376808
I got flu pills but it says "for anyone age 15 and up: take 2 pills every 4 hours"

I still feel ill after 2 pills I'm thinking that's because they have to pander to the lowest common denominator (15 year old girls)

I should be able to take 3 or 4 and still survive right?

>>41376916
fix your diet. If you care about how you look that's at least 80% of the battle

at the beginning you'll benefit from anything. StrongLifts and Starting Strength are the common recommendations, plus light cardio on your off days. Since you're a femanon and want a butt the biggest concerns about those programs (little upper body work, over-reliance on squats) are probably not as big of a deal for you.

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>>41376911
imagine you help her getting fit but then she goes for chad and you hear them every night
get chad characteristics idiot

>>41373225

>5 months

I got to them numbers in less than 2 months

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does working adductors really do anything or are they just a meme?

>>41376979
Yeah they are great if your walking needs a fix. My feet point outwards a bit too much, and it is due to my knees that turn out a bit, which is just the way my joints go. To balance it out, I gotta have a bit stronger inner thighs compared to outer ones, and for that the machine you mentioned is alright.

>>41376979
they are an unneccessary assistance exercise to squats
however the aBductormachine works the glutes in a pretty unique way so they are interesting for females to add some more mass on the glutes

>>41376916
>fix diet
>get your flat ass to gym 4x+ a week with a beginner routine like SS
>Eat at maintanence for 2-3 weeks, then slow bulk
I know you girl love moving in groups, so drag some of your m8s down there too

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Are prostate orgasms real? How does one go about it without wasting hours and dozens of batteries

I can squat more than I can deadlift, basically T-rex mode here. Currently on sticky's SL routine with dips and chinups. Any advice, I thought about changing the routine since it focuses on squats obviously?

When do you take BCAA? Every day? Only on workout days? Shortly before your workout?

>>41377034
replace penlay rows with 3-5x5-10 SLDL

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>>41376947
my bmr is in the range of 1000cals/day should i still cut 500cal from my tdee to get some fat shredded ?
my diet is pretty clean i never eat junk food i just sometimes eat too much fruit
ily senpai

>>41377034
Squat lower, youre doing half ROM.

>>41377047
Before a fasted workout/cardio

To your pre- or intra workout shake, whichever you prefer. Training days.

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My stomach sticks out farther than my chest how do I fix this...you can see abs if I flex so I doubt my body fat is playing into it too much is it a mobility thing? I can barely touch my toes if it's related...this has been plaguing me my whole life :(

>>41377096
>stretch hip flexors can't stress this enough
>foam roll upper spine while hugging yourself
>squat & deadlift
>no exercises that train hip flexors
>do vacuums
>maybe lose fat but you're saying you're fine

My gym is shit but it is the only one nearby. When I say shit I mean it only has 2 benches and 2 power cages. Sometimes they are really crowded for extended periods of time. I waited an hour last night but they were still using them so I just left. I am a beginner and I do starting strength except I haven't practiced or been taught cleans so I do bent rows.

I think the best thing for me would be to have a routine for days I can't get to the bench and cage. there is a large outdoor area so I can bring a barbell outside and do deadlifts and bent rows unless it is raining. I was thinking of making a routine based on things I can do without a cage or bench. I could learn cleans to then do front squats, overhead press, and deadlift. I can also do pullups and dips whenever I want. What other lifts can I incorporate into this routine? How hard is it to teach proper clean form to yourself?

Is doing a slight bit of cardio and SS enough, or do you guys use the barbells or some other bullshit to break it up in between doing the bigger routines?

Went to the local gym yesterday, going tomorrow as well, and in spite of having a bit of strain in my muscles I felt like I didn't do enough. SS in the sticky says that doing that by itself is fine, but I dunno.

>>41377137
ask to work in. Most people will be nice about that and it's better than compromising your routine

>>41377137
dips perfectly subsitute bench
clean + ohp work, clean + front squat doesn't (weight is too heavy)
don't they have a simple rack without safety bars outside? otherwise you have to do cleans + high rep front squats
about cleaning go read starting strength. form will improve over time

>>41377156
how long did ur workout take in minutes?

>>41377156
>I felt like I didn't do enough
don't focus on your feels, focus on numbers. does your bench go up? does your bodyweight go up/down? etc https://www.youtube.com/watch?v=hXdHMHtZ_1M
number one assistance exercise for ss is curls

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>>41377029
Come on its fitness related to sex health

>>41377175
I am a beginner. The group using the equipment yesterday were all absolutely yoked. I can only go to the gym at the time I did because I work 10 hour days. I had actually left later to avoid them but they were there and even after 9pm the place was still packed. I bench 1 plate they had 3+. No way would I ask to work in.

>>41377200
No rack without safety bars outside.

It has only been 1 day a week that I can't get to squat and bench. Thursdays and Saturdays I have been able to consistently finish my work within an hour at the gym. It is just Mondays that are really busy. This schedule is the only schedule I can do where I have 3 days with rest days. So I was thinking of doing the A SS routine Thursday the B routine Saturday and then whatever cleans and front squats routine Monday. Would learning to do the lifts with dumbbells be a better option? I don't enjoy using dumbbells at all.

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I seem to be stuck on OHP. I haven't added much more weight since like the beginning. Stuck at 32.5kg for 3x5. Other lifts are progressing ok though. Done SS for a month now. Are there any shoulder accessories or something that I could slap on my routine to help me with my progress?

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>>41377324

>>41377156

SS is a beginner program and it shouldn't take too long to complete the workout. It's not an elaborate thing. It exists to get people who are brand new or with moderate lifting experience used to compound lifts and have those numbers get to a good working weight for novice-advanced lifting as quickly and safely as possible.

>>41377074

If your #1 goal is looking good for your instagram pics, focus on losing weight first (500 kcal a day is a good baseline). When you've lowered your body weight to an appropriate level, eat at maintenance for a month or two to see how you level out and then increase to a ~250 cal/day surplus and work on your lifts to build lean mass. Don't forget to factor in the calories you're burning through lifting/cardio, but lowball those numbers until you get a feel for it.

Even if you think your diet is clean and you're counting calories, get in the habit of tracking your protein/fiber intake (fat/carb ratio doesn't matter as much as long as you're getting your protein and fiber without exceeding your calories).

>>41377156
I felt exactly the same in the beginning. Once I got more weight on the bar my breaks got longer and my workout started taking more time. One SS link in the sticky tells you to do ab crunches and hyper extensions every day for accessories so I guess you could do those if you feel like you still arent doing enough.

>>41377324
Don't forget your deloads after failing multiple consecutive workouts

>>41377403
Ofc I did deload until I was able to do 5 reps. Thats how you should do it right?

What are some meals I can make with potatoes and haddock fish? I have a ton of both at home and need to do something with them.

>>41377435
https://www.youtube.com/watch?v=JSPdoHMNskc

>>41377435
>"When you don’t make the prescribed sets and reps in a given exercise, try again the next time that exercise comes up. If you make the lift, continue progressing. If you miss again, de-load your weight in that lift by 8-10%, and work your way back up from there, using small jumps. When you’ve done two or three de-loads and worked back up, and stall again, you’re probably done with your linear progression for that particular exercise, assuming that your recovery – sleep and nutrition – have been in order."

I'd just do a flat 10% deload since the math is easier. If you go down to 1x5 OHP that's all the progress you're gonna make on SS

>>41377445
http://www.taste.com.au/recipes/fish-fillets-mash/ee1fb703-913d-4d7d-ad75-a8afd4c1c827

>>41377323
ask to work in even though you're intimidated. say "hey i know you guys r pretty strong maybe give me some technique tips too?" if they take you under their wing you have good workout buddies, and good mentors

>>41377445
Fishcakes
Super good

>>41377467
also, in practical programming 3rd edition he suggests moving the bench and the press to 3x3 target once the 3x5 stalls out

I strained my neck trying to push my PR on a squat.
It's still a little sore. Should I do deadlifts today? Or will that make it worse?

>>41377536
Stop staring at the ceiling when you dl and squat. NEUTRAL SPINE PLS

>>41377560
Yeah, it's a habit I need to break
I don't look at the ceiling, but I keep eyecontact with myself in the mirror

This probably sounds stupid af, but I couldn't get hard for a girl, even though she was blowing me properly. At the same time, I didn't really like her, and also I've been lifting fairly heavy recently (5-day split scooby style), feel tired.

Is this normal?

>>41377640
>5-day split scooby style
and you wonder why you can't get hard anymore

>>41377640
>scooby style

You are then supposed to fuck men, anon.

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>>41377669
>>41377709
Thanks, quality advice

>>41376221
>>41376229

Alright thank you

>>41377075
I do parallel squats tho, should I go for atg?

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>>41377856

>>41377519
You don't understand. I am a manlet white guy working out in a gym in Hawaii. A haole. (whites here are a minority so no privilege) These guys are geared up islanders. Speaking pigeon english and conversing on topics I don't understand. We have absolutely nothing in common. It is all different in this most diverse state in the union.

>>41377872
That's my approx. ROM.
Maybe I should mention that I trained volleyball for about 10 years?

>>41377891
I grew up in Hilo and I worked out at Resolution (the most ghetto ass fucking 24 hour gym I have ever seen. I'm pretty sure all of their plates were older than me). I don't speak pidgin and I never had a problem asking to work in. Get the fuck over yourself.

>>41378006
I'm also a haole manlet (5"4), in case that wasn't clear

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I just want to say that today I did one rep of the standing OHP at 50 kg for the first time in my life. Feels really good.

Ironically,y bench is 65 kg and my squat is 80, DL is 90 kg.

Why are my lifts so unsymmetric ?

From what I have read here, my numbers should not look like that, in relation to each other.

Is it fedora to wrap your thumbs if doing a hook grip deadlift? The knurled bar is a bit intense and keeps scraping them up.

>>41377924
what does this have to do with anything?

>>41378038
ohp is manly as fuck and gives you one out of three chad characteristics. start worrying when you become trex mode

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>>41377640
Pls respond

>>41378006
Hilo is nice. I am on Maui. I work in all the time with people its just with this group they clearly have reign over the equipment at that time of day the gym is so limited. The benchs and cages are right next to each other and it isn't just ~10 guys but many are there with their women who are also lifting. They clearly don't want to be bothered.

>>41374867
Anyone?

>>41378389
make sure u do ur lat raises correct

check out athlean x from utupe, not a sellout but some of his vids are okay, others are sellout shit.

>>41378403
Yeah i tried that but it still pops.

>>41378420
how do u warm them up before

should be super warm as lat raises shoudl be like ur last exercise or some shit

>>41378430
I stopped doing them it pops even without dumbell also when i do cirles with my shoulders as warm up it pops sometimes.

>>41378568
hmm

mite be just tight shoulder insertions that youve always had + now a little swelling / inflammation from lifting too often.

Try cold gels / nsaid gel for a week with less shoulder work and see what it says.

>>41378568

Try warming up with internal and external rotations using the cable tower and see if it makes a difference. Use very light weight like just the 1st bar.

Do you feel any shoulder pain during the bench press?

>>41378606
Thanks
>>41378650
No my shoulders dont hurt during bench press or ohp.

What happened to the sticky? I keep getting 404 not found every time

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hemophobic here

how do I deadlift heavy without ending up like pic related

What are chest and back exercises that don't put strain on the shoulder?

>>41378790
Most horizontal rows are quite shoulder friendly, vertical not so much

most chest ones, at least the "main lifts", use shoulders to an extent. Whats ur problem with shoulders? This guy? >>41378668

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>>41378823
Nah, another guy, but I've been doing a lot of pull-ups, dips, OHP etc. lately and hitting it too hard too fast I guess.
Pain is located in the top middle area of the right shoulder, about where there's some bone between the muscle if one lifts his arm to flex a 'cep

Can someone give me the most efficient PPL routine, assuming I'm not lagging in anything and have 3+ hours to spend in the gym?

T-thanks fit

>>41376279
The problem whit that rack, is that it doesnt have safeties
If i fail the squat theres nothing to catch the barbell
How is suposed to be safe to use that?

>>41379042
>assuming

>>41379151
I assume someone that's lagging in area x would have more exercises focused on x

Feel me anon?