/qtddtot/

Why are powerlifters so fat and ugly?

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Two things:
I'm 5'7, 159 lbs and probably 18% - 20%, is it possible to hit 15% in 4 weeks, and 12% in 8 weeks?

And:
>warm up OHP 45 - 85 - 100 - 120
>120 feels like fucking nothing, feeling good and I was amping myself up to try for a 135 1rm.
>Try to do 120 again after 3.5 min rest
>Feels heavy as fuck, can only do 3 dirty reps + 2 push press reps
>Rest another 3 mins
>Can't even get it up, deload to 115 and even that feels heavy

Why, should I take shorter rests? Longer rests? Gassing myself out cause I took too many warm up sets?

pls respond even if this post is 10+ hours old, more input is always appreciated.

I am fat but not obese (177cm 99kg 25% BF) and recently got back into exercising on a daily basis around 4-5 months ago following a circuit program.

When I started for the first month I was working out at random times and at the end of each time since I was always pushing myself to my limits I was close whiting out but eventually my body got used to the intensity and duration and it was no longer a problem, recently the program increased the duration of each workout by 50% and added another set/round for each workout so now its 4 sets instead of 3.

Basically to cut the story short after the increased intensity and duration I have not been able to do the 4th set because after the 3rd set I am always super close to passing out. What can I do to either stop this or increase my whiting out threshold?

Love ADF-Kun

>>41412973
Probably got in your own head. Was 120 your working set? Or 135?
Also maybe try some other light shoulder warm ups to get everything going. This video definitely helped my shit out
https://youtu.be/_obxAwJQTHI

Will all cardio help me get better at running? I want to do some boxing and rowing instead of running all the time, i dont want to run constantly as its hard on the legs and makes leg day a chore. Will rowing, boxing, etc contribute? Or will it not be as effective. Need to git gud at running for the army reserves.

Should I bulk and then cut or cut now and then bulk? I don't want my gains to stagnate right now but if it is more beneficial for the future to cut then I'm all for it.

What should I do exactly? Btw if it matters I'm currently at ~24% bf, and 6'6. I feel like cutting will make me look too skinny

Been lifting for a year why are my arms still 12"? I've gained weight and do weighted chins and dips

>>41413077
forever bulk at 6'6

>>41413077
You're overweight. Cut down to at least 20 bro

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am i still skinnyfat kms mode

should i get gyno surgery or just lose more fat

Whats a good app for tracking my lifts? Wanted to start with Texas Method and like to enter my lifts into a simple, somewhat adjustable app to keep track on progress

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At what bodyfat roughly % will I be rid of this piece of fat?

>>41413245
Maybe 12 or 15. Build your chest to take away from it.

>>41413192
>Wanted to start with Texas Method
never gonna make it

>>41413192
i use JEFit and it works great imo

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Is it alright to substitute the floor press for the decline press?

Pls respond quickly

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I don't think I'll be able to go to the gym during the summer. Will it be hard to maintain the muscle I've built? I've been lifting for 8 months now, so I don't have that much muscle to lose.

>>41413192
don't start with the texas method.

>>41413192
Fit notes is GOAT

>>41413310
why the fuck would you not be able to go nigger

its 2 hours off ur day

>>41413333
I won't be anywhere near one

>>41413361
I mean obviously yes your muscles with wither to a point, but who the fuck can answer you how much. No one.

What you should be asking, whats a good bw routine to do instead. I dont know the answer to that one, but thats what you should be asking.

Teared my supraspinatus tendon, I basically can only do squats and deadlifts for 2 months.
I already squat every lifting day but deadlift only once (SxSxSDxx and 3x5 S and 3x3 DL).
Considering it's going to be the only two exercices I will be doing, can I deadlift everyday or twice a week on top of squatting everyday or am I going to fuck my shit up?

>>41413387
I dont think you can DL heavy if your shoulder isnt fine.

Also yes youll fuck things up, volume can normally be added to a quite high point if enough kcal are eaten, but limits to everything. Especially DL.

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>>41413277
>>41413311
Look at those digits. Glad I checked with you guys. Whats better after SS/SL type of linear progression?

>>41413323
I will take a look into it, thank you anon

>>41413424
Candito lp, phul

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M, 24, 193cm, 86kg

GSLP - 5months:

94kg X 5 - Squat

108kg X 5 - Deadlift

66kg X 5 - Bench press

44kg X 5 - Overhead press

BW X 10 - Dips

BW X 7 - Pull-ups

I've been stupid and cutting since February but have been on a 2600kcal bulk for a couple of weeks to push the numbers up. I feel as if most my lifts are growing steady, but my OHP is not even third world, just like my bench. Should I keep grinding or switch to a program with more volume?
Also, I'm sleeping about 7-7,5h a night, should I try to get more sleep?

>>41413068
it will improve your cardio which makes running easier but in my experience no where near as much as running. Even just twice a week for 20-30 mins will help you out a lot

>>41413294
no
better to not substitute it at all or just do flat bench

>>41413424
TM is great after SS, but it seemed like you were going to jump right into it as a beginner.

one thing to warn you about TM is that the upper body and deadlifts are very much second priority after squats. TM will make your squat big but don't be surprised if the upper body and deadlifts don't take off at the same rate, though they should still increase.

like other anon said, PHUL and candito are also good options. i'll also recommend greg nuckols' 28 free programs.

>>41413483
Do both presses more frequently with lower weights (60-70%) and more reps on the days they're not originally programmed.

>>41413294
yes

how can i make my gym shoes not smell?

serious

According to my bmi, I'm overweight. I'm 180cm and 90kg. Thing is, I'm quite lean so I'm confused.
Also, as I have no chance to get into a gym at the moment, what could be good excercises to strengthen my upper body?

>>41413525
baking soda

>>41413499
Really not able to do floor presses at local gym. Would it be enough to do flat bench stopping when the elbows are parallel to shoulders?

>>41413420
The doc said I was fine, even if deadlifting heavy because my arm stays straight down and I have 0 pain when deadlifting.

I won't be changing my daily volume, only 3x5 squats and 3x3 deadlifts, but I guess I'll have to stick with DLing once or twice a week then.

>>41413525
Put it to dry out in the sun after you're done using it .

Is 135 bench good for 2 months of lifting? Im 154 pounds.

how much volume is too much volume?
i tend to think overtraining is a myth but i recently got tendonitis and i was wondering if that may be because i had too much volume

some days i feel super gassed by the end, and walk out the gym thinking "i probably should have cut out a couple exercises"
other days i feel fine

>>41413496
Thanks anon

>>41413587
post routine

>>41413532
can anyone answer?

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>>41413507
>>41413460
Thanks. The thing is that my lifts seem pretty low compared to others that started phul, candito or TM. But I stalled after I cut, and I like the leanness I got and wanted to maintain this weight over summer
5'10Lifting since November with 2 months break in between. Played sports before but was not active the last 3 years till nov 2016.
Lifts are 5x5 each, never tried 1rm
OHP: 125
Bench: 170
Backsquat: 225
Front Squat 180
Deadlift: 250

My chest is lacking so I wanted to bench 3 times a week. Shouldnt be too much I guess. I would like to 4 times now, and I think I have a good grasp on how my body behaves.
Thanks for your input, much appreciated lads

>>41413643
Pull
5x5 bent over row (3x5 deadlift, alternate)
3x8 pullups
3x8 narrow grip cable row
4x8 narrow grip ez bar curl
4x8 hammer curl
3x8 wide grip lat pulldown
3x8 wide grip cable curl
3x8 narrow grip lat pulldown
3x8 each arm cable curl
3x8 wide grip cable row
3x8 spider curl
3x8 t-bar row
3x8 each arm concentration curl
and if i still have the energy
3x8 dumbbell row for each side
3x8 incline bench curl

Push
5x5 barbell bench (5x5 barbell military press, alternate)
3x8 barbell military press (3x8 barbell bench, alternate)
3x8 incline barbell press
3x8 cable tricep pushdown (superset with 3x15 dumbbell side raise)
3x8 cable overheard tricep (superset with 3x15 dumbbell side raise)
3x8 low-to-high cable fly
3x15 for each side, kettlebell side raise
3x8 landmine press
3x15 for each side, cable side raise
3x8 dumbbell press
3x15 seated dumbbell side raise
3x8 incline dumbbell press

Legs
5x5 squat
4x8 barbell hip thrust
3x8 leg pres
3x15 calves
3x8 hip adduction machine
3x8 bulgarian split squat
3x8 for each leg, lunges
3x8 for each side, cable kickback
3x8 cable pull through

also included in every day are abs
3x8 hanging leg raise
3x8 cable curl
3x8 decline weighted situp

>>41413712
forgot weight, 160 now, 180 before.

is it odd if i squat and DL the same amount?

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>>41412922

>>41412973
probably either psychological or your muscles cooled down and couldn't exert as much force as they could when 100%. have you tried stretching briefly before sets, or doing some shoulder prehab/warm up drills?

>>41412976
2 sets, rest 10-20 mins, last 2 sets. if that's still hard, 2 sets then 15 minutes then third set with another 5ish mins before set 4

>>41413781
it most likely means youre squatting during deadlift
ask some big guy at gym to check your form i guess

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>>41412922

This may be a retarded question but do I warm up before every exercise or just at the very beginnend?

>>41413900
nice dubs
i only warm up before the initial exercise, and that seems to be the norm
warming up before every exercise would make your workout way too long
also your would have already been warmed up by your earlier sets so no need to warm up for your later sets?

>>41413900
>>41413924
it depends what you mean by warm up. i definitely do a longer warm up on my first lifts, but i always ramp up to my working sets.
for example, when i'm squatting i start with an empty bar and add 5-10lbs after every 4-5 reps until i'm within ~25lbs of my working weight, then i make that jump at once. but after that when i deadlift, i'll do a set at 1pl8 and another set halfway between 1pl8 and my working w8.

>>41413643
>>41413740
senpai pls, is this too much volume?
or just follow my body, see how i feel, and cut or add exercises accordingly?

>>41413740
>4x8 narrow grip ez bar curl
>4x8 hammer curl
>3x8 wide grip cable curl
>3x8 each arm cable curl
>3x8 spider curl
>3x8 each arm concentration curl
>3x8 incline bench curl

Honestly this is the worst troll post of 2017 I saw u posting this same shitlist on some other thread 2 days ago

>>41413267
Thanks man. According to my scale I'm already at 15,7% or something.
Although I'm not sure if that is correct.

>>41413900
At the start of my workout I do elliptical / bike / some shit for 5-10 minutes, then take a wooden stick and do mobility stretches with it, spin arms, basically do mobility/elastic stretching for another 10 minutes and then move into the exercises.

If I have bench first for example, I'd probably do lat pull down 1x20 reps with light weight to warm my back up even more, then just jump on the bench and do around 10 reps with the bar while focusing really hard on the ROM.

Work up by adding 10kgs plates to the ends untill you get closer to your working sets. I like to leave a bit bigger gap between my last warmup and work set, and do some more arm spinning or light shit for a minute or two, then load work load and do them.

After Ive done that just deload, and see whats next. If doing push and it would be like ohp db shit, just do one light set of 10 reps for the sake of the ROM. Then go for the set.

Hope this helps you

>>41414129
O right, elastic stretches basically mean you only go to the end of the stretch, and immediately return. No hold. You can hold for a max of 0-2s at the beginning if you ask me.

At the end of the workout, do static stretches. Those are 5+s and actually stretch the muscle. Dont want to do these before, they ruin the elasticity of the muscle and you get less out of your workout; you feel tired more easily.

Never stretch a pumped muscle, it is already at its max mobility and you can only hurt it by doing so. Wait till the biggest pump cools down and then go for the static ones.

>>41414097
If it's a basic electrical current based bf calculator then it's probably pretty off.

Is 531 supposed to be generally be low reps? The app is telling me to hit like 15 reps of some shit for my amrap and I feel like I'd be better off if I put on more weight and shit for like, 10 at the most.

>>41414195
Yeah that's what I thought. How would you recommend I calculate it myself?

>>41413712
>>41413742
you look like you have good genetics, so doing TM for squats is fine probably.
i'd do something else for the other lifts though.
take a look at nuckols 28 free program.

>>41414214
Calipers? Not sure. I don't track my bf%

Any advice for activating/using particular muscles?

Many form resources mention things such as tightening glutes, pulling with elbows, pushing through ground on bench, etc, but I find it difficult to form these mind-muscle connections and use the appropriate muscles.
Any training that can help alleviate this problem?

>>41414305
which muscles?

>>41414305
Lats, any shoulder/chest based muscles, hamstrings.

>>41414534
meant for >>41414411

>>41412922
Just started lifting not long ago. Did deadlifts the other day. My obliques and erector spinae are really sore. (I think the obliques might be from the weighted side bends I also did though). Don't really feel anything in my hamstrings. Is it supposed to be like this or am I doing something wrong?

I'm stalling at 3pl8 for deadlift due to grip strength. my deadlift is already way stronger than my other lifts, so should I just deload and improve my grip strength or buy some chalk?

A lot of articles online regarding lean bulking say to eat at maintenance on rest days and at 200-300 kcal surplus on training days. Is this the most optimal to do?

>>41412922
I was entering the intermediate levels but i stopped lifting. It's been 2 years since i lifted, want to go back. Do you recomend PHUL?

>>41414534
lats: straight arm pulldown
https://youtu.be/uq3OjmKeL44?t=44
(you can use a bar too)

shoulder, front delt: dumbell front raises
shoulder, lateral delt: dumbell lateral raises (bend forward slightly, hold at parallel, use a little momentum)

hamstrings:
RDL or good morning (keep back straight, 45deg bend in knees, initiate by bending at knees and hips, then stop knees at 45deg and keep bending hips until you feel a nice stretch in hamstrings).

>>41414585
always use chalk.
also do hookgrip.
if you still fail, use straps.
improve grip strength by doing a set with lower weight and double overhand grip after your work sets and hold it for time.

How do I know if I'm fucking up my joints, and is there any way to prevent doing do besides good form?

>>41414712
No.
To decrease chances of injury, start with a fullbody 2-3 times a week with medium reps and medium sets (e.g. 3x5), just the basic compounds (squat, bench, deadlift, overhead press, pull-up, row).
Start at low weights, and increase them substantially.
After 2-3 weeks of this, switch to whatever other routine you want.

>>41414766
When they're achey or painful.
Doing stressful lifts more than twice a week will increase load on passive structures and will increase chances of them not fully recovering.

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>>41413542
Do a "towel bench" aka "board bench." You can ghetto this by taking a pool noodle and cutting off a 12-18'' section and stuffing it in your shirt, lower the bar to it then explode upwards. Use the regular noodle for about 2'' off the range of motion and use the monster noodle for about 4.5'' off the range of motion.

>>41413712
later in Practical Programming there is a Texas Method for Powerlifting that bench presses more often then the regular version. buy or pirate the book.

Starting lifting again tomorow after 5 years abstinence. Which program should i follow to start?

when do I call an ambulance for fast heart rate?

>>41414825
When you say achey or painful, do you mean immediately after the lift or like the next day?

>>41415567
how long is it going and how fast?

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>>41415536
Is that a fuckin Rip-It I spy with my little eye? Those are some military grade sips boy.

>>41415585
been awhile it seems fast but it's only like 100 per minute

I just feel like shit / about to die for a couple hours now

>>41415604
Was it going faster before? Do you have to pee often?
Roids or anything related?

>>41415592
GOAT pre- and during-workout drink, homes. Even better than Mountain Dew.

>>41415629
on test and dbol

took some caffeine and yohimbe earlier tho

>>41415584
either

>>41415561
any beginner linear progression

>>41415652
On a personal note: Why the fuck do you want fuck up your system that bad anon?

cut the dbol and continue with test if you don't want to fuck up your liver and for gods sake stay off of caffeine and all that other shit.

Also call an ambulance when your heartrate stays above 110-120 for at least an hour. In your case i would go either way and let them check your blood

>>41415652
Yohimbe and caffeine will surely do that, you dont need those at all if youre on roids. Drop them. Dont know about roids at all so I wont comment on those.

>>41412922
whats the best food to eat before leaving to a night of drinking tequila shots? Had chicken and broccoli 2 hours ago but I'll only go out in 3 hours from now and I want to munch on something

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>>41415998
Carbs bloat your body but they also slow down the effects of alcohol.

Then again I think martin berkham (leangains dude) mentioned in one of his articles that eating plenty of protein while drinking and before that reduces muscle loss.

tldr RICE AND CHICKEN BRU

>>41416019
Guess I'll bring a tupperware with chicken and rice alongside my bottle of tequila kek

I can handle 5-6 shots, wonder what happens next if I do more.
I just know that I'm all fine until out of the blue shit hits me, I'm aware but kinda funny

>>41416044
Just dont drink it all while sitting, stand up more often to see how drunk you are.

Arent you niggers gonna order any pizza or some shit? What the fuck.

>>41416071
>Arent you niggers gonna order any pizza or some shit? What the fuck.

im out clubbing with some girls but ill hammer down a bottle of tequila with them first

I'm using my fitness pal and i love it, except there's ashitton of ads. Anyone have an apk for no ads?

Also i need fiber in my diet, what should i eat

>>41416211
>i need fiber

veggies like broccoli
fruits
oats

>>41416254
Anything else that taste decent? Not have on veggies tqh famalam

Will following a programmed rep scheme without bulking increase my lifts?

>>41416294
kill yourself if any of those taste bad to you.

I can give you the benefit on oats, since I like to do 40g of oats with 150ml milk and even with a bit of agave it lacks some taste but it doesnt taste bad, its just bland.

never gonna make it, I can do my brocolli only by boiling it with a bit of salt and it comes out pretty delicious
drop all the sugar and processed trash so you can have your taste buds back

good 4-5 day routines?

>>41416211
fiber supplement brah

>>41413525
Wash them with water and white vinegar. Let them dry completely. Immediately put them somewhere to dry after going to the gym. Get more absorbent socks. Better foot hygiene. A little baking soda in the shoe between workouts.

>>41416402
i've heard very good things about UpperBody/LowerBody routines, it's supposed to be done 4x week too.
it's basically a bodybuilding routine like PPL but that works

>>41413532
BMI isn't a measure of body fat. It's not meant to be diagnostic of overweightness or obesity by itself. Muscular people can have BMIs >25 without being fat. This is a known fact.

>>41416415
how do I clean my white shoes? they have some mesh material too.

>>41416430
What kind of shoes are they? Are they safe to machine wash? Then just soak them in some water with white vinegar. VInegar is fucking magic for removing odors. Works great in protein shakers too.

>>41416459
theyre some shoes from asic, gel something.
comfy as fuck and aesthetic and they cosyt me 120euro so I want to treat them well

Will look into machine wash but thanks for the vinegar tip

>>41416294
I eat a veggie smoothie that contains
frozen spinach (doesnt taste like anything really)
Broccoli
banana (sweet, makes for creamy, smooth consistency)
frozen blueberries and strawberries (anti-oxidants)
carrots (beta carotine for glowing skin)
a little bit of ginger
apple or pear
lemon juice for hint of sourness

it tastes fucking delicious, easy to make, cheap and super healthy. I eat it everyday and really miss it when I dont. Has all the fiber and vitamins you need. God tier shits as well. Easy to store, you can freeze the bananas as well. Or make a huge batch, freeze it in smaller cubes and re-blend it when you dont want to waste time putting it all together
Im not memeing, try it out. You wont be going back

>>41413140
Bump

Mainly on the gyno question

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>>41412922
Whats the a good tricep exercise? skullcrushers hurt my elbows and dips hurt my shoulders.

>>41416588
floor press

>>41416588
>skullcrushers hurt my elbows
same

you can do the one where you hold the dumbbell behind your neck, its kinda like a standing skullcrusher but with a dbb and it doesnt hurt my elbows

You got Close Grip Bench and Tricep Pull-Down, the latter being pretty nice

>>41416588
Lying behind the head tricep extensions like Rippetoe teaches. Skull crushers feel like shit on my elbows, but these feel good. Tricep pressdowns on a cable are good. Close grip bench.

>>41416588
I think bench dips with bent knees alleviate some shoulder pain.

So what are the health benefits of weight lifting? Genuine guestion.

>>41416657
literally everything

>>41416657
http://bfy dot tw/BlGR

This link has all the info u need (sources too)

>>41412922
Why do bent over rows with even barely heavy weights make my knees hurt? Also is grinding under my kneecap anything to be worried about?

>>41416775
>grinding under my kneecap
nah

My nipples don't look puffy at all even though I'm pretty lean, but I think I might have lumps under them. How obvious is gyno to diagnose on a skinny guy? I can't tell if the lumps I'm feeling are actual glandular tissue or just some other shit.

When you're very lean, how much fat gain becomes visible? 1 lb? Less?

>>41412922
just found out about prozis, is it better than myprotein? dont mind paying a bit more if quality is better

asking this since I like to take ZMA and prozis has a shitload of brands that offer this, some even has vitamin D which I was looking at buying in my protein(same place i get my zma)


any help?

>>41416725
Thank you for the response man

2 questions:
1) Should I take creatine on cut? I know it will increase my water retention. But what are the odds that it will make me look swole insted of bloated, with all the water pumped into muscles?
2) Why the fuck I should take BCAAs if protons are digested to amino acids?

A wholebody routine consisting of nothing but squats, weighted dips, weighted pullups and OHP done 3 times per week...what think?

I'm so fukken boring, /fit/. I go to school, gym, play video games sometimes, might work on my car a bit, national guard, cook for myself, read sometimes, but that's it. I don't have hobbies and I was never raised to "do" anything, just sleep and wait for school, which turned into sleep and wait for work...

How the fuck do I gain an interesting hobby while being poor? How do I know what I like? How do I FUCKING LIVE MY LIFE? I have no problem getting girls attention, but I lose it once they realize there's nothing going on here.

Oh also, if your father abandoned you as a kid, why haven't you tracked him down and tortured him to death yet?

>>41412922
>how many rounds of tabata do you do? I just did a 4 minute cycle of tabata squats and my legs have a crazy pump
why is no one answering my question? :(

I've been feeling a pinch with some pain from time to time in my left upper pec. It happens very sporadically (twice at day at max) at hurts for a literal second before it goes away. I've been hitting bench with pretty heavy weights (for my strength obviously), could that be it? Should I tone it down/take a rest? Anyone ever witnessed something similar? Also lifting for 6 months if that's relevant at all.

>>41417041
will work for a while, but will probably lead to injuries long term.

can you really put on muscle while cutting? I'm afraid of losing out on noob gains. should I just do some calisthenics and cardio while cutting, then start heavy resistance training while bulking? sorry if this is retarded

>>41417314

Why injuries?

>>41417426
multiple factors:
doing the exact same things over and over again will lead to repetitive stress injuries,
and not training antagonistic muscles will lead to imbalances (and thus injuries).

Does preworkout have any advantages over just taking a caffeine tab?

Can you guys recommend some resources for learning about fasting, specifically for autophagy? Is this shit a meme or does it actually help prevent lose skin for weight loss? Is a weekly (or some other regular) fast of 48 hours or more doing to hurt gains dramatically?

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Do abs help prevent hernias?

>>41417959
"Jason Fung"
"leangains"
"warrior diet"
"lyle mcdonald fasting"

>>41416211
Peas, beans, lentils, oats.

>>41412922
Would I lose too much replacing barbell rows with 3x10 chin-ups / 3x5 weighted chin-ups on SL 5x5?

>>41418330
Thanks senpai. Will do some reading.

>>41418392
if you can do them with good form, it's even better than rows.

>>41418425
Good to know. That's another question I wanted to ask. When I do chin-ups sometimes my legs will contract and curl up to my chest. It's not momentum in an attempt to kip, just huge unwilling lower body contraction. Any tips to fix this other than "keep practicing"? Should I sexually identify as a pill bug?

>>41418392
You should do both chin-ups and rows. They compliment each other and are the two essential back exercises.

>>41417038
Creatine is used to increase your effective ATP stores for anaerobic exertion. It still fulfills this role even when you're cutting.

BCAAs are a meme. Don't waste your money.

>>41417234
I do one round at the end of my LISS. Do whatever the fuck you want to do.

>>41417334
Yes, beginners will increase their lean body mass even while cutting Yes, you should lift weights. No, you will not lose out on noob gains. It's not like a clock starts ticking as soon as you touch a barbell.

>>41417797
Beta alanine, citrulline malate, arginine, taurine. I don't really think those have any major effect on performance though. Citrulline is fun for a pump.

>>41418173
Depends on the type of hernia. Inguinal hernias? Not really. Umbilical hernias? Not really. Epigastric? Maybe. Hernias are the result of your connective tissues being weak and shit. You can try to strengthen the musculature around it, but you can't do a whole lot to make your umbilical ring stronger, or to get inguinal canal gains. It's largely a roll of the dice.

>>41418468
as long as you keep your shoulders in a good position, it doesn't really matter.

if you're so set on eliminating it, just focus on not doing it each rep.
might need to lower the weight a bit too.

My gym doesn’t allow olympic lifts and it’s either this gym or planet fitness. Will it be detrimental to my squat and deadlift progression on SS if replace power cleans with weighted chin-ups? They’re supposed to keep your squat and deadlift progression linear according to the book, but is it really that crucial? Should I add weighted dips in phase 3?

>>41418521
same answer as >>41418425
no, they're not crucial, at all.

keep dips restricted to bodyweight.
they lead to sternum and shoulder problems too easily for many people.

>>41418521
Oh shit, didn't see that post. Thanks for the tips.

>they lead to sternum and shoulder problems too easily for many people.
Really? Shit man I see one guy at my gym doing 2pl8 dips with a dip chain belt. Crazy shit to behold.

>>41418582
some people have very strong joints, tendons, and ligaments.

you should eventually decide for yourself if you wanna do them weighted, but I recommended you keep them unweighted until you have been training for a couple of years.

Why the fuck are rows so fucking hard I swear. Either I have ahit form or I'm just weak af.

>>41418616
Noted, thank you kindly.

>>41418637
What kind of rows are you doing?

>>41418664
I'm doing SL5X5 so I should be doing Pendlay rows, but I just learned the form from a video from Alan Thrall's channel, so I guess those are normal rows?

However I'm overall weak since I'm a recovering sedentary skinnyfat piece of shit.

Did 65lbs today with *okay* form.

Let's say that I'll go -800 kcal deficit and train at home with dumbbells.
I have 2x 15lbs dumbbells.
Can I unlock my noob gains and lose weight at the same time with this?
In like 4 months when I go to the uni and will be every day in the city (I live in a shithole) I'll go to the gym and do proper heavy lifts but I want to start now so I won't waste my time.
Also if this weight will become easy to curl/ohp can I increase repetitions/sets or I need to buy heavier dumbbells?

>>41418782
Try dumbbell rows with knee and one arm on bench. Basically impossible to fuck up the form for those, just keep your back straight and parallel to the bench.

>>41418806
I'll add that when I was last time at the gym I could
ohp 70lbs
squat 1pl8
bench 80lbs
diddly 1,5pl8
row 90lbs

>>41418806
with 15 lbs, you can't do anything

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How do I get Patrick Bateman mode? Currently starting from scratch but kinda got his body type/height. Any advice helps!

How many chin ups should I be able to do in a row before switching to weighted chin ups

>>41419119
If you can do 3x12 CLEAN chin ups then you can switch to pull-ups or weighted. Make sure they are actually full motion, not some half-assed shit. From 90° angled arms to chin over bar.

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>From 90° angled arms to chin over bar.
>>41419119

this is incorrect. you dont fucking go to a 90 deg. bend in your elbow. you need to drop further.

>>41419107
Dude, it outlines his routine in the film.

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I need your help /fit/ I've been doing SL for about 2 months now and suddenly feel weak whenever I'm at the gym and some of my lifts are lagging(mainly ohp).

What can I do to fix this? what am I doing wrong? why is it getting harder and harder to keep the weight from crushing me?

>>41419119
5, then add 5 lbs. Treat it like any other compound lift. You don't wait until you can squat 135x12 before you do 140 lbs for 5, do you? No, it doesn't make any fucking sense.

>>41419225
Sleep? Job? Depression? Nutrition? Illness?
"Why is my performance bad?"
Could literally be anything. Give some real info ffs.

How long should each phase of SS take?

Would it be like 2-4 weeks for phase 1, 4-8 weeks for phase 2, and 10-12+ weeks for phase 3 (which comes up to about 4-6 months)?

>>41419261
Well I'm a wagecuck working 10-7 for peanuts, nutrition is out the window although I do avoid eating junk food and consuming sugary shit.

I'm 61kg/5'8

Current stats are:

67.5kg Squat
42.5kg bench
52.5kg rows
85kg deadlift
35kg ohp.

I'm not depressed I think but I have been stressing due to work related issues.

Do I just force myself to eat more?
Are there also any ways to give me artificial energy without damaging myself?
Are there any accessories I can add to help my lifts?

>>41416858
Bump for this. Even more generally, what should /fit/izens put in their diet to maximize testosterone and minimize estrogen?

>>41419212
But even after doing 1000 crunches I dont have those abs, what am I doing wrong?

>>41412922
>bar floor is carpeted
Britain is truly a 4th world country

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>>41412922
5'9", 190 lbs

Where should I start? I read the sticky, but I want to build muscle and lose fat. I confused as to which program I should begin with first. I played football and baseball in high school, but never maintained a strict set routine.

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>>41419868
sorry about the horizontal shit

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>>41419876
fuckin iphone

>>41419868
>I read the sticky
read it again

>>41419889
>read it again
>/qddtot/

I'm looking for program recommendations, alphalpha

Why is my weight loss stalling, even though I've readjusted calorie intake for my lower weight? I'm thinking of adding more cardio.

>very high baseline fitness/strength (militaryfag)
>Lifting seriously 3 months
>1/2/3 pl8
>fall playing touch football
>torn labrum left shoulder
>needs surgery
>6 months recovery

How do I not lose all my gains? I'm already losing all my chest and my strength... I can't lift my arm above chest height.

>can't squat
>can't curl
>can't press
>can only deadlift

what do? Should I get on the gear to recover faster?

>>41419868
Just lose some weight first fatass. I'd start cardio and dieting until ~160 then reevaluate

>>41419868
You're fat and weak. Start cutting at -500 kcal, start any beginner lifting routine, and read the sticky.

>>41419955
Because your deficit still isn't as steep as you think it is, or you haven't waited long enough.

>>41413387
you could add a day or two of light DL work or some DL variations.

>>41419999
>checked
Have any recommendations for cardio?

>>41420015
I do a mix of LISS and HIIT. Typically will just do stationary bike while watching videos for 30+ minutes, then wrap up with tabata on the bike at a high resistance.

How do yoy guys do plate pinches?

How many sets? Is it better to go for time or weight?

Looking for critique on my routine
A - weighted dips 5x5, weighted close grip pull ups 5x5, deadlifts 1x5
B - weighted dips 5x5, weighted wide grip pull ups, barbell squats 5x5
ABxABxx
Gonna start swimming for like an hour or 2 every Wednesday.

>lost over about 100 pounds
>simply done by cardio, and normie weightlifting (back day, chest day, leg day etc with pretty routine workouts)
>now getting closer to my goal
>getting nervous these simple workouts will only get me so far

should I try looking up a strength program? one of my good friends is a lifter and trainer so I could ask him for a strength program

I bench but i don't do squats or deadlifts (hurt back deadlifting). I'm curious if i should just continue what i'm doing as i'm seeing some gains or if i should look into programs to gain more strength as my bench isn't really getting stronger (i'm still trying to lose fat).

>>41420189
https://ibb.co/f5Ngd5
https://ibb.co/kBv1d5
This is what my diet consists of, plus dinner that my parents make

>>41420208

Do a program.

Also try get back in the deadlift/squat game. Gains will come at a minimum if you skip those two. They are arguably the most important work outs you will do to gain size, not just on your legs but everywhere else too.

>>41412922
I'm new to lifting like almost 3 months or so I found/ edited a PPL routine but how important are legs like im going to do running occasionally and 20 min HIIT workouts 4 days a week so could I take the Leg day out and do like say a ab workout and then rest day? Also am I going to be working myself to hard if I do PPL+ HIIT workout and maybe the occasional ab work out (upper one day Lower the other and then rest day) I wanna get on the path to being a ripped cunt

>>41420015
Couch to 5K is a pretty good program to do if you've never done cardio consistently before or it's been a long time since your last run.

>>41420252
any program recommendations? or should i ask friend for one that will cost about $60 lol

also I still have the back problem so deadliest are a no go. Are just squats okay? actually getting surgery for the back in a week so i'll be out of the gym for a while.

here's to hoping I gain no weight while out

anybody use arnold's golden 6?
does it sound any good?


Barbell Squat 4x10
Wide Grip Barbell Bench Press 3x10
Chin Up 3xMax
Behind The Neck Overhead Press 4x10
Barbell Curl 3x10
Bent Knee Sit Up 3-4xMax

>>41412922
What's the general consensus on working out in the morning before breakfast? Including ab core, cardio, and strength altogether.

I've done a lot of my own research, but I keep reading conflicting reports..

>>41419868
>tfw 5'9 and 216 pounds
>tfw even after I drop 26 pounds, I'll still have a belly like yours

fuck everything

>>41414657
bump for this

>>41420428
High cortisol in the morning not good

>>41418494
>I don't really think those have any major effect on performance though.
Then what good are they?

I walk around a lot during work, whether it's picking up food, bringing someone coffee, or just doing dishes or whatever.

I know that this is more than a sedentary job so obviously I'm burning calories, but without some sort of fitbit I have no idea how much exactly I'm walking. Is there sort of a rough estimate I can use?

I only care because my deficit is already pretty high (750)

>>41420260
Bumpp

What's a good cardio routine? I run two times a week and I do around 10.5 kilometers in a little under 1 hour, probably novice-tier, but how do I progress? Run longer? Or do I increase speed for some part of the distance?

Where do I start watching the Delray sitcom? I usually avoid the pilot or even the first season of shows (quality always picks up second season), but I'm not sure what video or date to start with in this case.

Hey I work a shit job in which I stand up my whole shift, so I'm standing 15-30hrs a week and apparently that burns 50 cals/hr I've never thought about counting it before but should I? Is my job a gains goblin?

>>41419961
you are going to have to accept that you will lose gains and it will probably take a long time to recover the gains in the area that you were injured

>>41421489
Well if you aren't making gains make the adjustment if you start getting fat cut back on the cals

my schedule right now is only enabling me to go to the gym 3 days in a row (which I dont mind) but I'm wondering if its ok. I'll do something like push monday, legs tuesday, pull wednesday, then nothing until the next week.

my whole body will be sore all week, but it still feels like a good workout. however, I'm wondering if only training a muscle group once every 7-10 days is OK and if it's OK to not rest between these days, since I'm doing different muscle groups

>>41421952
I'd do 3 times full body expecting to be a bit weaker on day 3 but a bit stronger ob day 8
Training one musclegroup every 10 days is a very bad idea

>>41416567
At least try (hard) losing fat first!

been cutting for a while and thinking about doing a refeed because I've been slowing down. The advice I've seen going around is:

-<20g fats
-Still get all your protein for the day
-Eat high-glycemic carbs after a workout

what sort of calorie intake should I look at? Is maintenance for my body weight all I need?

>cuticle starts bleeding from using hand grippers
This is the first time this has happened. Is this normal?

>>41422038
>been cutting for a while and thinking about doing a refeed because I've been slowing down.
That doesn't make sense. You're just hungry. Eat less calories

>>41422043
https://www.bodybuilding.com/fun/sclark60.htm
https://www.bodybuilding.com/fun/refeeds-for-fat-loss-the-science-behind-leptin.html
https://breakingmuscle.com/fuel/leptin-the-secret-key-to-getting-shredded
http://www.bodyrecomposition.com/fat-loss/the-hormones-of-bodyweight-regulation-leptin-part-the-last.html/

Are leptin levels bullshit then?

I've already been eating less. I lost one pound over the last two weeks hitting all my macros and eating at a 750 calorie deficit (up from my original 500 calorie deficit). I ordinarily have a cheat meal one night a week but I haven't had a cheat meal for two weeks either. Still doing cardio every day, lifting three days a week, pounding water.

Calories in calories out means I should have lost three pounds and I lost one, and I feel like I'm fucking starving all the time. what do

>>41422043
Just so we're clear here I've been scaling my calories down proportionate to my weight loss since the beginning and always sticking to a 500 calorie deficit under my current weight

>>41413873
I don't get it

>>41420189
>>41420213
Bumping this

>>41421952
yeah some variation of push pull legs is probably your best bet personally i would do legs push pull if i had to do all three workouts in three days then probably do some bodyweight stuff during the 4 days of 'rest'

how do I get a box-ier build?

>>41420189
That's kinda retarded bro if you can do 5x5 weighted dips and pull ups 2 days in a row it was never heavy enough to begin with

>>41422140
eat more lift more

I'm out drinking tonight.

Should I do my lifts today or wait for tomorrow and do some cardio today instead?

>>41422271
>lifting today when feeling great
>lifting tomorrow with a hangover
How stupid are you

>>41422154
I was just suggested to do 4 days a week as opposed to 3 days a week like ICF 5x5 by a guy in the bwg thread

How the fuck do you do many compounds on one day? After squatting for like 4x6 near my pr (80 kg lmao) I can barely do bicep curls, let alone bench press or DL.

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I have been training for a year but without any structure so my goal now is to do just that. I am looking into 5/3/1 and downloaded (not bought since I am too poor to pay for this book at the moment) "beyond 5/3/1" and can't figure out if there's a mistake in the scan or I am just too dumb to understand it.

Looking at weeks - is it supposed to be "1, 2, 3, increase TM, 5, 6, 6" or is it "1, 2, 3, increase TM, 4, 5, 6"?

>>41422428
then don't, one main lift per day programs still work they are just less time efficient

Pulled a muscle in my back, been resting it for a few days, still not 100% yet will probably be a few more days.
But once it is better can I go back into lifting at 100% or should I take it slowly and just do a little.

>>41422450
there is a mistake in the scan
http://www.powerliftingtowin.com/beyond-531/
1,2,3 increase TM 4,5,6 deload, increase TM repeat

>>41422460
Same amount of sets and reps, weights at 90-95%

>>41422478
Thanks.

I have limited access to gym and certain equipment so I'm planning to do: bench press on Saturdays, DL on Mondays, squat on Wednesdays and OHP on Thursdays.

Is this ok?

>>41422610
thats more or less how the program works. Also 5/3/1 relies on you doing lots of accessories so do a lot of extras

I've been cutting for a bit now, and I'm down about 10lbs. There are just 2 things I don't really get.

1) Even though I'm losing weight, I'm gaining stretchmarks. What is this?
2) I'm getting noticeably leaner everywhere except my abs, is this cos of not enough ab work or do I just store most of my fat there?

So I'm done with my second week of lifting, never did that shit before in my life.
I'm doing SL and while I'm progressing just fine with most things, I'm fucked when it comes to OHP and barbell rows. I can only increase the weight every second time. I think my arms are ridiculously weak since I never in my whole life had to really lift anything. My legs are probably OK because I did a fuckton of cycling a year ago (20 miles a day for 2-3 months) but I'm apparently fucked when it comes to my arms. My form seems to be shit, too, because I can barely OHP without kinda being somewhat skewed, and I'm kinda struggling to keep my back straight during barbell rows. I even take a 3 min break between every set but I always seem to fuck it up near the end. Interestingly enough, I don't really struggle with bench presses.

Should I just continue doing what I'm doing hoping it'll improve or should I add some kind of exercise to strengthen my arms a bit? I don't want to end up as a T-Rex. Or should I just switch to SS?

>>41412922

When bench pressing how do I retract my scapula? I find that when I do so I can barely lift the bar.

Currently lifting 45kg for 5x5 otherwise.

>>41422672
I think men tend to store more fat in the belly region, so it's basically the last place you'll actually see becoming leaner.

>>41422736
Swap rows out for chin ups or lat pull down. Might be comfier.

OHP usually lags behind. Its normal. Lower the weight to something managable and keep at it. Make sure you're eating enough (healthy) food.

Don't start adding things in until you're somewhat strong and need the extra work.

You already know whats up desu, just keep at it.

>>41422672
Most people store most fat in abdomen and its usually the last to go.

>>41422744
Imagine pulling your shoulder blades back, like you're trying to hold something between them. Then pull them down slightly

>>41422769
>>41422745
Damn, I guess I'll just keep cutting until I'm happy. Cheers

>>41422787

Okay, so I just tried this and realised I can't unrack the bar when I do so. Can I get my back tight whilst holding weight or is that different to the desired effect?

I've got a home gym and my bench doesn't have adjustable levels for the rack, sadly.

>>41422808
You can get your back tight whilst under load, you just won't be able to get it as tight as you would normally, especially when you start getting heavier.

What might work is to tighten up normally, but when you go to unrack the bar let your hips come off the bench, and as you unrack it bring your hips back down. It's hard to explain, but it should let you unrack the bar easier

>>41422672
You just store most of your fat there, your abs will be the last part of your body where you start losing bodyfat. But don't worry, later the fat on your abs probably won't be that outstanding.

>>41422840

Do you know of any videos that could better explain the second technique? I've not got any safety racks on my bench so the idea of hurting myself and then dropping the weight is terrifying, haha.

I ordered creatine for the first time yesterday, and I'm getting it delivered today. Should I start using it today or on monday? My last workout was friday and my next is monday.

>>41413525
Always change stocks

>>41422953
https://www.youtube.com/watch?v=Av3pHrgC1Vg

Skip to about 6 minutes, he explains it better than I can and shows it in action too

>>41423058

Thank you very much!

>>41423107
No worries bro, hope it helps

>>41422428
>tfw do nothing but compounds

I just do long rest times, 5 minutes most of the time. Benefit of a home gym.

How do train endurance for pornlike fucking like this?
I feel like I can't keep up that pace for more than a few minutes
pornhub viewkey=1430606564

When I'm doing a bench press, with my arms in the proper position, not rushing it, etc. I feel a sharp pain to the right of my chest when breathing in deeply. It's not something that fucks me up, but I feel like I could do more if it wasn't there and I could breathe in deeper.

Any idea what this is, or how to get rid of it? I've only started going to the gym a week ago plus I'm a skelly, so there might be some correlation here.

What is a good bodyweight routine for that can be done in around an hour for a really low lvl beginner?

I have about an hour before my commute to work and after work i am usually to tired to do anything seriously, i usually do cardio at the end of the day.

Pls help /fit/

>>41423061

Got a slight pain in my right knee (a bit below it to the right to be precise) after my third week of lifting starting from zero. Don't know how to describe it, it's like a tugging (?, no idea how to describe it in English) pain. It's not really strong or anything and I've just been lifting throgh it - it doesn't really get any worse, I think, but I'm kinda worried I fucked something up.
Is this normal?

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I bought some Fitgripz ripoff from Aliexpress and realized just how weak my grip was. With a fatter bar suddenly benching got way harder and lets not even talk about bent over rows. Holy shit, I had to deload from 55kg to 40 just because I couldnt handle it.

Made me realize just how much I relied on holding the bar with stiff fingers. Anyone had any experience with these things? How long did it take you to get back to your normal lift weight?

I'm feeling really stressed as of recent, running into major issues with my job and the future. My heart rate is about 20-30 bpm up than normal when resting. Is this normal?

I also did HIIT for the first time in months this morning but that shouldn't raise my heart rate for fucking 12 hours should it?

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Thoughts on Ivysaur's new aesthetic routine?

>>41413873
It's a mating ritual. These brexits commit buggery later on – driven by the desperate hope to procreate a Theresa May.

Can somebody rate my OHP form? These are my last two sets at 61kg, did 5 and 4 reps respectively (did 5 on the first set as well). I struggle to engage my core, but not my glutes. I also have a tendency to let my wrists fall back, rather than being directly under the bar. Any other tips?

https://youtu.be/hR1tnzy2OpI
https://youtu.be/_g6NpVXxVHM

I'm just starting out lifting (~6 months on SS). Looking forward to the future, at what point should you start using a belt for squats and diddlies? Is there an absolute weight? Relative to bw? What?

>stop cutting
>lose more weight
>binge on chocolate twice
>lose even more weight

wot
i mean thanks, body, but wot

I've never looked so ripped and full before

>>41412922
how difficult is maintain 10-12% body fat? ive been "trying" to cut from 18% to 10-12% for the past 6 months but i have zero discipline. if it's hard to maintain 10-12%, if i ever get there, is there even any point in doing it?

Is it dangerous for my heart to eat 3 eggs a day? I know there is a lot of cholesterol and fats in them, but I need quick protein/calories in the morning.

>>41425057
the only times you should be using a belt is when you feel an intense pressure in your core, IE it feels like your guts are being pushed out.

You usually don't have to worry about that sort of thing for a while.

>>41425407
it's dangerous for your ass: excessive egg consumption makes your farts smell fucking vile.

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What are your feels on Ivysaur's Beginner 4-4-8 routine?

>>41413245
>>41413267
I have a more chest and about 15-16% BF measured with both the electrical current thing + navy method. I still have that shit. I'm going for about 12% and if that shit doesn't go away I'm gonna say fuck it go on a fucking summer bulk.

>>41425407

There is a bit of/big debate about dietary cholesterol and serum cholesterol- it used to be thought that the two were very closely related, but now not so much. A 2015 systematic review in the American Journal of Nutrition of 40 studies (https://www.ncbi.nlm.nih.gov/pubmed/26109578) found no relationship between dietary cholesterol and cardiovascular disease, stroke, serum triglycerides or VLDL levels.

However, they did find that increased dietary cholesterol intake did lead to increased serum cholesterol (a known risk factor), increased HDL ('good cholesterol') and LDL ('bad cholesterol') levels and raised LDL:HDL ratio (generally more important than HDL or LDL levels alone). The authors also noted that the effect on LDL stopped (as in LDL levels didn't further increase) once cholesterol intake was higher than 900mg/day.

Fat in itself is not a bad thing, especially if you are an athlete and doing lots or exercise (cardio+weights).

If you are worried, have eggs say 3 days a week, and try some cereals and a protein shake- say bran flakes with milk and raisins with a shake and a banana- high calories and protein, some fat and quicker release carbs.

If you have any more questions about the paper or cholesterol/fats do ask- I'm no professional, just a med student with an interest in it (basically I'm slightly better than average at searching papers and reading them)

>>41425350
Hey man. I'm the exact same. I started cutting from about 18% and have bad discipline because I love food and I love eating tons of it. I had a hard time cutting because I kept binging lol. My suggestion would be to go on a smaller deficit and do IF so you can eat larger quantities of food and feel satisfied while still losing weight.

Don't try to go on a massive deficit -- you might think a smaller deficit is going to take longer, but if you're prone to binging out of hunger or bad discipline, then you'll never get to your goal weight.

Anyway I got to about 10% bf and I find it easy to maintain. Maintaining is MUCH easier than getting to that 10% bf. All you need to do from there is eat at your TDEE. I would recommend definitely reverse dieting once you're there so you can find your exact TDEE and avoid putting fat back on.

>>41425407
>>41425592

Further to this, the American Journal of Cardiology now state that cholesterol is not a nutrient to be worried about over-consuming
(https://www.ncbi.nlm.nih.gov/pubmed/26341187), although this is very vague and doesn't take into account certain sub-populations (eg Diabetics, where it's a whole different ballgame)

Also this study looked specifically at eggs and heart disease, and found that even in men with high risk genetics, there was no link between egg intake and cardiovascular events. Bear in mind though that the average egg intake was about 4 a week, although those with higher intakes were more likely to not smoke, not have diabetes, do more exercise, and eat a better fat profile and generally be more healthy (probably like you).
https://www.ncbi.nlm.nih.gov/pubmed/26864369

If I'm doing 5x5 and I get 5/3/5/5/5, but then do another set of 4 after, should I progress or stay at the same weight?

What are some godtier ab exercises?

Tried hanging leg raises today but my mobility is shit.

>>41425867

Ab rollers.

>>41425495
It's a good program. Dude hates SS and SL and wanted to make a better beginner's workout routine.

That said it sacrifices the simplicity that make those workouts so attractive for some. You also need friends, a bench with safety racks or intimate knowledge of the roll of shame for those AMRAP sets.

>>41425881
seconded

>>41425739
If you failed those reps because your form slipped, you can move on
Otherwise repeat

/fit/ settle this for me
how much protein should i eat for maximum gains?

>>41426308
i am a poorfag but gains come first

Two questions:

1. How/when do I start squaz? I found a new gym where they have a real squat rack and I'm curious to try it. Being a fat lardmass (181 cm, 105 kg) with scoliosis, I am not sure if I should train machines first to gain a certain strength or if I should start and squat just the bar. Same with bench press and DL. Plz halp!

2. Now that I go to the gym - how much should I add up to my TDEE aproximately? 500 cals or what? I practice a cut around 1800 kcals being a rather sedentary guy – if I start exercising is my cut then rather 2000 or 2200? Don't want to be fucking hungry when lifting/exercising.

>>41412922
I'm hungover should I lift anyway?

Why is it that I can ride a stationary bike for more than 2 hours at a time without much difficulty, but I can't run on a treadmill for more than 20 or 30 minutes without feeling like I need to puke?

According to the machine readouts, I'm burning roughly the same amount of calories per amount of time, but running completely and utterly kicks my ass.

What the deal?

>>41426560
I feel the same. When I first started using the stationary bike I would get very tired quick, then I had to do intervals to get the same effect. Now I just do not get tired from it at all, I don't even sweat.

Meanwhile with the treadmill I'm a mess within a few minutes. Especially with HIIT.

It just takes more energy since you're actually standing. I didn't expect to adapt to the bike so quickly though.

A tip -- listen to music on the treadmill if you don't already. I find it completely distracts me from how much I want to puke since I can't hear my breathing and I sound like a dying whale when running

>>41412922
When squatting is it bad to rest at the top of the squat to gain some energy for 10-20 seconds?

>>41426412

1) As soon as you can. That doesn't necessarily mean super deep high bar olympic style squats, but you could always try goblet squats, hack squats or similar till you've got a normal level of movement. Bench press you should be fine to start normally, deads I'm not sure to give advice- have you talked to a physio about your scoliosis? It doesn't preclude you from doing them (Lamar Gant had it and pulled 5x BW) but you should be careful (same for squats). Don't forget to do your mobility and stretching work (I like starting stretching with some foam rolling before

2) You will be hungry on a cut most likely. Calculate your TDEE and subtract 500, eat at that. If you want to eat more, then do cardio (you should be doing it anyway, shit's good for you- if your knees hurt and you can't run, try cycling or swimming). Saying that, the best option is to get some scales and weigh yourself, you should aim for roughly 1 pound a weeks weight loss, maybe slightly less as you will be putting on muscle as well. When you start to plateau you can start eating more, it's sort of up to you (do your own reading here, I came from skelly mode so have just been lmao bulking for ages).

>>41426635

You shouldn't really need 10-20 seconds, just enough time to reset, get your breath back and re-brace your core. If you're out of breath from 1 squat you need to do some cardio. Lifting up to like 12 reps is basically all anaerobic anyway- that doesn't mean you don't need to breathe, but 20 seconds seems excessive. Maybe try longer breaks between sets?

>>41426735
Thanks i did it on the last rep, i needed to catch breath.

>>41426308
2g/kg lean body mass is plenty

>>41425407
No its not, dont worry about it

>>41423001
Take 5g everyday as long as you want

So I'm currently trying to lose weight. However today I was at a family birthday and they tend to go out of hand. Without counting any calories, I am 100% sure that I'm at least over my TDEE and probably also also ate enough to sustain myself for tomorrow.
Question is, should I just water fast tomorrow? It's my rest day anyway so I don't think I'd run into too many issues there, but if I go lifting the day after tomorrow, will I still be fine?
This may sound fucking retarded but I never did any sort of fast while doing any kind of physical exercise at the same time so I'm kinda worried.

>>41427100
Dont worry too much, I dont know how hard you binged, but just reduce calories for the next few days.
If you ate 1000 above tdee just reduce cut back like 200 kcal for the next five days if you want

I'm new to lifting like almost 3 months or so I found/ edited a PPL routine but how important are legs like im going to do running occasionally and 20 min HIIT workouts 4 days a week so could I take the Leg day out and do like say a ab workout and then rest day? Also am I going to be working myself to hard if I do PPL+ HIIT workout and maybe the occasional ab work out (upper one day Lower the other and then rest day) I wanna get on the path to being a ripped cunt

>>41427133
Do legs, running and HIIT wont make your legs big.
Do you do ppl or pplx2?

>>41427156
Just PPL not exactly what you mean by x2 is that like PPLxx for the amount of rest days? The reason I was gonna get rid of the legs day was because I can't squat (home gym) so I guess I'll do like body weight squats or? Any ideas

>>41427215
how are you restricted to not be able to squat but you can deadlift

>>41427240
Cause I don't have a squat rack or anything but I do have the space to deadlift

>>41427251
hack squat or dumbell?

>>41427312
That'll work so I have
(Should I do like 3x8?)Dumbbell hack squat
3x8-12 Romanian Deadlift
3x8-12 Dumbbell Goblet Squats
Anything else I should add?

>>41427356
I think I would do something like
mon - push+run
tue - run
wed - pull
thu -run
fri - legs, core, other utility
sat - run
sun - total rest

but I'm pretty new myself so you might want to wait for someone more confident to answer

What sort of training should I do for fighting , you know Street brawls and such. I don't wanna get beat up .

>>41427416
Not a big runner but I wanna start so i might do something like that probably will only run like a mile and a half and slowly start to add half a mile every other day? Maybe just cut the running idea to Monday and Saturday (PPLPPLx)

when anons refer to 1 pl8 do they mean 45lbs(20.4kg)?

how to warmup? how many sets and reps and what % of load?

>>41427527
No. They mean the 45lb bar, with a 45lb plate on either side

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I'm uncertain about my body type, can anyone assist?

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>>41427703
I think I'm meso?

>>41413525
soak in bleach overnight?
works for my towels

Is it safe to work on pullups while cutting? I want to work up to 10 pullups and then go to weighted pullups when I start bulking.

>>41427601
Taken from the sticky:

12 reps of the empty bar to in-grain the movement pattern.
5 reps at 50% of the starting weight of the first work set
4 reps at 70%
2 reps of 90%
Max sets

If it takes food 6-8 hours to digest, where did the whole "anabolic window" come from? This confuses me.

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How shit are these? Inheriting one from parents

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>>41412922
apart from squat, deadlift, OHP, curl, row, what are some other lifts i can do without anything other than a BB?

>>41427801
Definitely doable, pullups and chinups are more about form and practice than strength, you could work up to several sets of 10 while cutting easy

>>41429533
you don't have a bench?

>>41429601
well im certainly not asking only for educational purposes, i have a barbell and around 100kg in weights, also got a concept2 erg, and a pullup bar

>>41425626
thanks man. your advice is inspiring, believe it or not.