Another QTDDTOT

>pls respond

why the fuck are you doing 5 sets of deadlift

If I hit my protein goal for the day, say 200g of protein, does it matter what the rest of the food I eat is as long as my daily calorie goal allows it? for example, I've now reached my protein goal but I still have 1000kcal left for today. What to eat?

>>41485673
newfag here to working out, I still feel like I don't know exactly what I'm doing.

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How fast does c4 kick in comparison to straight up black coffee, asking because it take me an hour before the coffee hits me

>>41485722
20-30 min and your hands start to itch if you haven't started working out

>>41485717
If you're following stronglifts it only has one set of deadlift.

>>41485673
What this guy said. I'm doing stronglifts rn too and 5 sets of deadlifts aren't even in the program; what the fuck are you doing?

>>41485696
fat.

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>>41485734
Thank you have some lewd

>>41485696
Figure out your other macros and deciding what to eat after becomes an easy process.

How big can my upper body get if I do 100 pushups a day?

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>>41485756
>>41485751
>fuck, I misread the program
>dishonored myself publicly
Time to commit sudoku

Is it normally this dangerous to do multiple sets of deadlifts or was it because it was high weight over multiple sets?

Also, am I fucked or will this go away?

what blender should I get?

> cost not a problem
> buy it for life

>>41485763
WHAT IS THIS

>>41485838
You'll more than likely be fine, but if it's still hurting after two or three days I'd get that shit checked out.

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I've worked out on and off for about two years, so naturally I look like garbage.
Anyway, I worked out my calves about three days ago, and it was pretty strenuous, but I didn't think anything of it.
Now, I can't walk, and folks at work are becoming reasonably upset by this. Some sources have said I should work my calves again to relieve the Super-DOMS I am experiencing, but I can't be out of commission for that long. Advice?

Are there any good 3-day intermediate routines?

>>41486069
Scooby has a good intermediate program, but I suppose you mean 3 days a week. His is PPLxPPL.

>>41486156
Yes. Looking for full body routines.

>>41485589
go see a doctor
you mean rep 4 right? you're supposedto do only one set deadlifts in sl 5x5

>>41485795
for fucks sake anon how can one be this retarded?

>>41486156
I'd say if you're actually at an intermediate level, you probably already know enough exercises with good form to create your own workout. For any muscle you're not hitting, just look up something that hits that on Google and plug it in. Rinse/repeat M-W-F.

>>41486239
Meant to reply to this
>>41486198

>>41486069
you're allowed to adjust the texas method to your personal interests

>>41486300
Checked. This, my friend.
Routines are not gospel.

Some muscle in my left thigh really hurts. I'm cutting right now - does that slow the healing process?

>>41486323
no, at least not to a noticeable degree

>>41486323
>looking for excuses to interrupt cut
wait, you're not getting weak, are you?

Got myself an ab wheel, but I'm not really feeling it in the abs. Feels like I'm using a bunch of other muscles to do the movement. Any tips on isolating the abs?

Thanks for all the suggestions, I will stay off of my routine until the pain subsides.

Got another question. For my diet, I typically have about 4 eggs in an omelette in the morning. The rest of the day is rice, fish, etc. Should I at all be worried about the cholesterol content of the eggs, and if so, what should I replace it with?

>>41485589
Question: I am a 17 years old skinnyfag who wants to look aesthetic. Now, my father is a physiotherapist and because of that i have access to a bench, dumbbells(up to 30lbs), stationary bicycle, a bar for chin-ups, and bunch of other stuff. I am almost done with a hypertrophy workout for home gyms I found on the internet(recomping btw). But now i want to know what should be my next step. Ive been thinking about going to the gym and do SS but i dont want to become fatter than i already am.

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Is drinking protein powder every single day bad? even on rest days?

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>>41486625
this is from the book. mark rippetoe does not want to make you fat

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>>41486625
Go to the gym. Don't do SS, do this.

>>41486709
absolutly not
I mean all kind of powders are unhealthy if you don't drink enough water

>>41486737
>oh my knees caved in a bit on the last rep
>maybe I take another 10% deload
>I'll just make it up by doing far more reps on the last set
>I don't have to push myself bc this genius deload system is gonna get me there sooner or later
>amrap deadlifts for beginners is absolutely safe
don't cuck yourself with gslp

Anyone use contrave for assist in cutting? Or should I stick to EC stack?

>>41486779
Are you seriously advocating lifting with bad form? An injury will hurt your progress far more than a deload will.

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>>41485864
LEWD

>>41486425
Nah, I just wanna be able to squat again as soon as possible. I feel incomplete right now.

>>41486804
I'm saying that gslp and also 531 could make people lazy and overcareful
and form will never be perfect, especially if you're a beginner. ofc deload if your form becomes dangerous
and if you squat 65kg with not so geat form, next workout at 66 or 67,5 could be with much better form, even tough you increased the weight

>>41485589
happened to me a couple of times in the start.
Don't cry shh is ok bby

>>41486737
3 times ohp in one week and 3 times bench next week?

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I've been doing stronglifts for almost 13 weeks now and I'm starting to plateau. Now, in figuring out what to do next, I found this video:

https://www.youtube.com/watch?v=JFZWM-_JNhQ

The guy in the video lays out a volume training program to help move past a plateau. Initially, I was planning on just switching to the Texas Method, but now I'm confused. Should I do this first? Should I incorporate some of these things into the Texas Method? How? Or should I just move on to the Texas Method?

Another question: I've got some man titties and a bit of gut. I'm not obese - more just skinny fat (thought I've put on about 15lbs since I stated lifting). How do I get rid of them? I figured I should probably throw in some cardio, but what do I do? I was thinking of doing pic related, but is that enough? Thanks in advance, guys.

>>41486954
look at the sl website for what they suggest doing when hitting a plateau (they'll probably recommend deloading by 10%) after deloading 3 times switch to texas method
or take alan's advice, he is a nice guy and a good source, especially now that he has connections to the ss guys
or if you're a male between 18 and 35 keep doing stronglifts (deload if necessary) until you hit 1/2/3/4 for reps and then switch to texas method

How do I improve my weighted pullups? I'm making progress, but it's slow as hell, like 5 pounds every 3 weeks. Also, what's a good goal weight (factoring in bodyweight, I guess).

>>41487052
alternate weighted and unweighted
for your strength level check out symmetricstrength.com

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>>41486019
H-help me...

>>41487093
go for a walk, get the muscle warm again

>>41487079
Thanks
>25 lb pullup 1rm is considered untrained
FUCK

>>41486925
Alternate. Week 1 would be Bench OHP Bench, Week 2 would be OHP Bench OHP. Basically what SS already does.

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How am I supposed to down 3000 calories

should I get a tube sand bag for squats?

home fitness, don't have a bar or weights or anything

i think they're like 70 pound tubes

>>41487040
Thanks, man. What about cardio, though?

So I was using the ab roller wheel today for the first time and fucked up. I arched my back on the first rep and now my lower back is hurting a little bit. Now I read that this can cause permanent damage on your lower back. How fucked am I?

Can someone please tell me who the autistic fat dude with massive man boobs is - the one who posted a youtube video saying why he will never lift because he doesnt want to be a bro dude?

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I injured both my ankles, a funny story for another day (pic related), but the ETA for completed healing and removal of any screws and stuff is 6 months. I was making good progress with my lifts so I don't intend on just getting fat and lazy again in the meantime.

Problem: my therapist is a twat that doesn't know a single thing about strength training and can't really help me come up with a program. I could technically myself but I'm not yet proficient enough in the gym to get the bast bang for the buck in this situation. Could ask a trainer at the gym but they cost like 50 bucks a session and have 5 sessions mandatory when you book them. Halp

criteria
>non weight bearing exercises (bodyweight is fine, but barely so)
>e.g. bench press and seated OHP is cool, standing OHP squat diddly rows is not
>I don't mind machines for the time being, yes they suck hardcore but what am I gonna do
>full body or UL/PPL preferred, I found a couple brosplits meeting my wishes but I'm a natty dyel training for strength, go figure
>shouldn't keep me in the gym for longer than an hour, pain meds I take fatigue me hard as fuck otherwise
>will be bulking at +500 while at it so recovery is not that much of an issue

yes I know I'm basically asking you to spoonfeed me, but this is one time where DO SS FAGET can't really help me.

>>41487561
Yay i found him

https://www.youtube.com/watch?v=4S6EesyfLaY&t=583s

What is the best way to exercise outside of the gym? My apartment is too small for a homegym so I just use my dad's to lift, and they don't allow me to add weight. I tried tying some 1kg coffee bags to the ends of them to add weight but they rip too often.

>>41487615
WHAT IN ALL NINE HELLS IS THIS

AND WHY HAVE I NOT STOPPED WATCHING YET

REEEE

I wanna order carryout,

What type of ethnic cuisine (e.g.: indian, chinese, greek, mexican, ad infinitum etc) is mostly high protein? or best for gains?

>>41487438
Blenders

Hi /fit/, I just got back into weightlifting after taking a break for about a year. My muscles are absolutely destroyed and sore as fuck. I realize it will get better as time goes on, but does anyone have any tips to combat this soreness? I feel like I can't do shit today.

Only been lifting for 2 weeks.

Current routine is 3 days upper body lifting, 3 days lower body lifting,1 day rest.

I just added jumprope cardio today and my shins are killing me. Thats fine, but my question is:

Should I only do the cardio on leg day? For better recovery.

Is 3 days of cardio enough when cutting (plus 6 days lifting)?

Ive been on EC stack (3x 200mg and 24mg E a day) and keto for about a month. Since a couple days, Ive been feeling extremely tired and often unable to finish my workouts. Should I drop either?

>>41488038
I guess Mexican or Greek (though my only experience with Greek food is gyros). Mexican (or tex-mex) is heavy with meat, cheese, and plant proteins. Chinese is pretty heavy with carbs and pretty minimalist with meat. Though I think most ethnic foods will have the shortcomings of being created with limited resources, and have "filler" foods (pasta, rice, etc.) which aren't necessarily packed with nutrition. But yeah, Mexican is probably your best bet.

If I'm doing an 8 week 5/3/1, how will the percentages look?

Can I practice form using a walking stick or something? The guy at the gym suggested I stop doing a program for a few weeks and just come in and practice on the bar, but I'm too autistic to quit what I've started.

So could I just practice form using a walking stick and just imitate that, but with weight, when I go back?

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What physique should I strive to obtain if my goal is to both kill as many mosquitos and avoid as many mosquito bites as possible?

Maybe otter would work considering the low surface area, high maneuverability and less trouble with heat when hiding from mosquitos underneath blankets in the summer.

At this point I am considering penis reduction surgery so I can literally fuck them to death.

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>>41485589
What's the best type of pants for running and cycling?

I'm trying to find a few exercises that work mostly on pecs, without putting too much effort on the shoulders. Problem is that they should be bodyweight cuz i'm about to leave town for work and I want something to do while i'm out

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So 6 months of doing >>41486737 got me this. Lifts are still shit and I look like shit. Think it was due to getting 6 hours of sleep per night and not enough calories despite eating clean and a shitton of protein, or it was the program and should I do Stronglifts or a PPLPPLX?

>>41489230
>not enough calories
you're too fat to see gains, mate.

>>41489230
cut down to 10%, then bulk

I'm recovering from a sissy fetish atm and discovering I like to be dominant more than I thought. I still relapse every once in a while though, and am worried that a fetish for being submissive might be an indicator of low test. Anybody else feel like their kinks expose that they're a beta who's never gonna make it?

>>41489266
>>41489290
If I had any gains I should at least have made it to 2pl8 DL by now. :(

Forgot to mention 5'7 155lbs, 0.5/1.5/1.5/1.7

Alright, gonna cut. Hopefully since the semester's ending I'll be able to sleep more.

>>41489358
i don't think you should cut.
just maintain your weight and focus on eating healthy (but still get enough protein).
do an intermediate program, i recommend the greg nuckols free programs, and/or candito intermediate for squat/deadlift.

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>>41489390
Alrighty then, was starting to feel fat anyways. Maintenance diet, sleep, check routine. Thanks /fit/.

>>41488565
Cardio four days a week, whenever you like really. Some people do it every day (Scooby).
Also, I don't care personally, but a lot of people on /fit/ get unreasonably upset if you call it "cutting" but you're just fat.

>>41489528
Ok, thanks.

Cutting is a buzzword? What else do you call it? Im trying to lower my bodyfat from 20% to 10-12%.

How much is a pl8? I thought it was just short for plate but Im obviously wrong.

80? 100?

>>41489645
a plate weighs 20kg or 45lbs (in the US).

one plate squat/deadlift/whatever refers to one plate on each side of the bar, so 20 (left plate) + 20 (right plate) + 20 (bar) = 60kg or 135lbs.

2pl8 -> 100kg, 225lbs.
3pl8 -> 140kg, 315lbs.
4pl8 -> 180kg, 405lbs.
5pl8 -> 220kg, 495lbs.

What joint can you crack in your chest?
Like if I arch my back, I can hear a big hollow sounding crack
Can you crack your sternum?

>>41489764
sternum probably.

I finally come to the realization that training your chest with dumbbells is far superior to training them with a bar. how do I translate my weight from incline bench to incline dumbbell press?

>>41489824
use 85% of barbell weight, work your way up to a comfy DB working weight. there is no actual formula but that's what most people do

>>41485589
who made this stupid QTDDTOT thread with no sexy female picture in the OP? why would people be interested in replying to it? read a marketing 101 book

>>41489832
so empty bar warm up translates to 20 lbs dumbbells?

>>41489714
Thank you based Anon

>>41489871
probably a bit more tbqh, it's not an exact science. but around that yes

Just how accurate are TDEE calculators? I've heard that weightlifting without cardio means you should select 'sedentary'. I'm eating 2300 kcals a day trying to lean bulk.
5'8 145lbs workout 6 days a week (PPLPPLx) just lifting, no cardio and completely sedentary outside of the gym.

Should I up this amount considering my workout frequency?

>>41485589
What is 2pl8?

>>41490086
Two 20kg plates on each side

>>41490086
see >>41489714

>>41489974
not very. pick whatever and adjust the kcals +/-10% weekly based on weighing yourself a few times each week. shoot for gaining ~1lb a week lean bulk, no more than 2lbs/week

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>>41485763
Why did I think that was going in her belly button?

>>41490086
225lbs

>>41485838
>Time to commit sudoku

Stop talking like this.

>>41490261
Men's belly buttons are lower and your standards are set to "Fag"

>>41485673
I do 5x5 DL on pull day too, I do 5x5 for all my compounds

>>41490350
DLs are supposed to push your limit
It's a whole body thing
Each one is supposed to be like a 95% 1RM

3X3 is totally fine

Macro wise, do I subtract fiber from carbs or do I just use the normal carbs figure when I track

>>41490307
I ain't no fag I just mire' in the mirr' a lot and always remember where my belly button was

DL question: I keep bending my knees too early when lowering the bar. Any tips?

>>41490627
D-don't?

Stretch those hams out

DYEL noob here... I weigh 170 and can only squat 140x6 right now. How bad is this, and how much should I raise my squat per week?

>>41490960
+5 lbs. every workout with a squat. (Which should be every workout for you)

>>41490960
Don't let /fit/ deceive you
Compound lifts are not something you should try to fake your way to heavy weights

If that's the most you can do, that's the most you can do. Zero shame
Your max is always temporary. It's just how much you can lift. Today.

Start with +5lbs a side. When I was just starting out, my biggest fear was hurting myself. So sometimes I'd add more weight and was like "shiiit this isn't so bad".
So do the 5lbs and then see how you feel.
If you can do 5, then add another 5

>>41490996
I'm doing Lyles Bulking Routine which is 2 leg days a week. Sounds good. Thx bb

>>41491010
I could lift more but my form would go to shit. I'm tryin to have perfect form and not fake my way. Thx for answer

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>>41491037
It's good to... Strain perfect form every once and a while

Form is very very (very) important, but you should push yourself to the limit every little while.
If your form drops to 75% perfect during a 1RM, it's OK.
Just don't do this

>>41491067
B-but... thats how I squat. Is this actually bad form?

>>41491067
holy fuck my spine hurts now

>>41491133
Everytime I post this there's at least one person who has never seen snapkino before

>>41485589
How can you deadlift one plate? It would be off balance.

>>41491067
I've seen angry cats with straighter backs holy shit

>>41491174
Your mom had a straighter back last night.

>>41491194
Oh? What was she doing? Fucking you?

>>41491220
No, I was fucking her.

>>41491227
Now that I find hard to believe.

>>41487093
foam roll, bath, bengay, wake up foam roll then a light walk possible third roll. IGY anon stay natty!

>>41491243
Why? You don't even know his mom.

>>41491250
Not personally but I know all her holes are cemented up.

Any chest hints?
My chest has been falling hard in progress

>>41491254
They're not. You literally just said you don't know her, so you're talking out your ass, pal.

>>41487093
that happened to me a while ago when i started working calves. i looked like a damn re-re for a while but then it went away. it took like 3 days. but definitely way more intense than DOMS anywhere else, i was worried too but it's fine.

>>41491260
At least I'm doing something out my ass, unlike his mother. If you paid unscrupulous construction workers to fill some cunt's holes with cement, but you didn't interact personally with the cunt, would you say you knew her? I know of her. She's the cunt I made those guidos fill up with cement.

>>41485838
High weight over multiple sets is bad for beginners, because they generally have shitty form and can't gauge fatigue worth a damn. More experienced lifters will often do multiple sets. 5 sets of 3 has been a staple of my training.

But no, just do a few warm up sets working your way up in weight, then do your 1 big working set on deadlifts for now. Post a form check (from the side) of you doing your working set next time.

99% chance this is just a muscle strain of your spinal erectors. Will likely go away within a week, but may take a few weeks. The chances of it actually being a bulging or herniated disc are virtually zero. Let your back heal, work around it, and then do deadlifts correctly.

>>41491270
Yeah.
To back this up, I work on and off as a mover
I live in an urban city of many stairs
The first job I had it fucking killed me with the calves
You just aren't used to that shit
Just standing had me vibrating the next day

Everyone should do calf raises every work out
It just takes a second
But it proofs you against when you need to do real work.

>>41485589
ive been going tpop the gym regularly and want to know when i will star seeing resluts.im 170 5'11 last time i checked. wide shoulders not to fat. trying to eat less then 2000 calories per day.cut down on coke.driniking more water at the gym i run 3min machine at 6 walk 5min machine st at 4-3 for about 30min or untill my legs get to tired then i get on the machiens that corespond to what im working on on that day then do 20lb dumbells till i cant anymore and then i walk on the machine till my hr is up.. i would like to know howw long it would take for me to get results and actullaly notice any change.also is there anything i should change or add. i forgot to add that i take c4 sport before going to workout and i drink some organic protien after workout thoug im going to change toeaither musslefarm or whey

what might cause a shoulder click during bench press? even pulling my arm far back too fast makes me feel it. I've tried different forms and still feel it. I've been bb pressing for over a year. it doesnt happen on OHP.
also what are the most calorie dense foods to eat on a bulk? I'm trying peanut butter and olive oil

>>41491353
Ew dude, don't back me up like that. You're getting precum all over my butt.

>>41486507
Watch this video, you filthy cat-fucker:
https://www.youtube.com/watch?v=rqiTPdK1c_I

>>41486625
Your diet makes you fat, not your routine. Do any beginner program. Greyskull LP is pretty good.

>>41486709
Whey is a tool to hit your protein goals. Hit your protein goals every day.

>>41487052
I just started at a weight I could do 3x5 with easily, then added 5 lbs per session, just like any other compound on SS. This worked all the way to doing 70 lbs for 3x5.

>>41488947
No, it's a waste of time. You have to have some weight on the bar to simulate the movement. The movement actually changes with weight on the bar. Doing 3 weeks of broomstick deadlifts will just make you weaker and more likely to fuck your shit up. Deload by 20-30% if your form is really bad, and just work up by 5 lb increments. Post form checks here. Don't take any advice from the moron in your gym ever again.

>>41491392
Where are your compound lifts?

Also, if you're a newbie, you should be eating more calories rather than restricting them
Once you have a base of muscle, then you cut to show it all off

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Not exactly a lifting issue but I've gotten back into climbing over the past month, and my tendonitis has kicked back into my elbow. The area is on the underside of my arm where there's a little channel where the bone is. (I have no idea what it's called) The tendon becomes inflamed and I am completely unable to climb.

Any suggestions to help this issue out? I absolutely love climbing and don't want this to stop me from continuing.

>>41490627
Just fucking stop doing it, autist.
Break at the hips first. Practice this very deliberately as you warm up. Becomes second nature in no time.

>>41490960
5 lbs per session if you are taking training seriously and eating enough.

>>41491257
>I have problem X
>here, let me give you zero information about what I'm doing currently
Wtf are you doing for chest? How long training, height, weight, bench 1RM, how many chest sessions per week? fuck you

>>41489291
Same man. I'm trying to quit a femdom fetish because it makes me feel like a lowtest pussy.

>>41491456
Fine fuck you Enjoy information overload

I'm 29.
I'm 6'00
I'm 150 pounds
I've been training casually for about a year
My 1RM is a pathetic 1pl8
I've been trying to do chest twice a week.

I'm never fucking making progress .

>>41485589
Why does it feel easier to bench decline than a regular bench? I knocked out 225 for high reps on decline but my 225 isnt for as many reps.

>>41491832
That's just how the muscles do
That's why when you bench, you arc your back and keep your blades tight.

>>41491476
That's because you're underweight. You need to gain 50 lbs, then cut back to 185-190 lbs lean. Eat more food. Of course your progress and chest are shit. You're a skellington with a 1 plate bench. Eat more fucking food and bench more.

>>41491832
More advantageous position. You get to utilize more chest and less anterior delt, which is a smaller and less powerful muscle. Also, decreased ROM.

>>41491886
That's what I thought
I've had been having difficulty eating more
Are easy calorie rich shit as good? Or should I try to keep "clean bulking"?
Like, should I just eat my regular meals and then have a fucking Dairy Queen milkshake?
Or just eat more of my normal food?

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Does this look like pectus excavatum?

>>41491912
If you can eat 3,000-3,500 kcal of chicken breast and veggies, shoot for it. If not, there's nothing wrong with supplementing with calorie rich items. Try to limit your excessive sugar intake though. Retard amounts of sugar are just bad for you in general. For example:

> 2 cups whole milk (300 kcal, 16 grams of protein)
>1 scoop whey (125 kcal, 24 grams of protein)
>double serving of peanut butter (360 kcal, 16 grams of protein)

Ta-da, this bedtime snack just got you like 850 fucking calories and 55 grams of protein. Bulking is easy if you just eat calorie dense stuff.

>>41491924
Looks like a weak as fuck dyel chest thats what it looks like

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Sometimes electric shock makes people contract their muscles

That is why you see construction workers who get electrocuted clenching onto live wires

How can we use this in our training

>>41491067
I don't understand how he gets into the correct position and then fucks it all up before the pull. It has to be intentional.

Should I not be using 45s on a barbell/pendlay row because it shortens the range of motion or am I good?

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How much protien do I need if I'm just maintaining for the summer?

My plan is to just intermittent fast and eat whatever I want for the summer so would only 50g be okay? I've been cutting almost 8 months and happy with my weight and want to hold off bulking until fall.

What do you guys think about fasted cardio? I really want to burn belly fat, but I also want to gain some lean mass. If I do fasted for about 25 minutes 3-4 days a week in the morning, will it hurt my strength training later in the night?

Discovered I can lift like 33% more with over/under grip on the deadlift, as opposed to the "natural" grip. Did some research and it seems like the hook grip if the most /fit/ approved, but my grip isn't quite strong enough despite my back musculature being there.

So
>how do I work grip
>is it okay to dl with over under if I just wanna lift heavy

>>41492150
Are you the gravity guy from last thread?

You think lifting is a joke?

>>41492480
Yes but alternate each workout/set

>>41486737
>don't do SS

>>41486625
Don't listen to that guy, do SS with accessories. I know you want to look aesthetic, but hopping on a brosplit or whatever isn't gonna do it for you. You have to build muscles and strength before you can be lean without looking like a skele

My neck has started feel like its really getting fucked up. I don't know this for a fact, but I suspect it has to do with dealifting, because my traps are really tight. Anyways, I've started needing to crack my neck very frequently in order to just sit comfortably. What do?

>>41492527
Start getting massages or learn how to effectively massage your neck.

>>41492450
Fuck no. 1g per 1lb, period.

>>41485589
Bros, what's a good food to eat at lunch that isn't refrigerated, has a lot of calories and is cheap? Peanut butter is out of the question.

Is there any serious draw back to working out M-F and only using the weekend as a break?

>>41492585
Depends on your goal.

>>41492595
On a cut basically doing dumbells + cardio daily, nothing too big in terms of goal wise given my weird work schedule.

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I want to work out three days a week and build a shit ton of muscle. Can somebody recommend me a program?
5'11" 160lbs
170 5RM bench press
255 5RM deadlift
205 5RM squat
95lb 5RM OHP

>>41492480
Only lift mixed grip on your last warmup set and your working set. Normal grip for your other warmups. And at the end of your last set, hold the bar at the top as long as you can.

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>>41485673
i do 5x5, 455 1rm and I work for my final 2 sets at 405x5 sooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo

>>41492648
No you dont

What's the lowest percentage of my daily caloric needs I can eat at for a month without risking loose skin or endangering my health? I have vitamins, and can probably get enough protein with my powders.

>>41486069
Texas method

>>41492141
kek

>>41492372
That's the standard height for a Pendlay row. Lower than that just stretches your hamstrings more and puts your back at risk. You get maximum ROM with your back parallel to the ground anyhow.

>>41492450
50 grams? Wtf, no. 1.2-1.7 grams per kilo (American College of Sports Medicine recommendation).

>>41492468
Fasted cardio is a meme. Read the examine.com page about it.

>>41492480
Mixed grip is fine. Do hook if you want. If your grip isn't "strong enough" to hook, you're hooking wrong.

>>41492527
Post video of you squatting and deadlifting. Are you look up like a moron, or are you keeping your C-spine neutral?

>>41492585
Not really. Gyms are busiest M-F.

>>41492628
Your numbers suck and you're weak. Do any beginner barbell program and gain 30-40 lbs.

>>41492653
I wouldn't do much more than a 50% deficit. Anything beyond that makes it very hard to get enough protein and fat to have good hormonal function and keep you from losing too much lean mass. If you cut without enough protein and not exercising, you look like a chewed up piece of shit at the end of it. If you keep your protein high and lift weights, you look halfway decent when you're done.

Will I be able to OHP a girl if I can do 60kg OHP? She's 53kgs plus some clothes, I said I could do it easily but now I'm not so sure when I think about it.

lets say I am completely glycogen and carb depleted, would I be able to eat ~1300g of carbs without actually gaining fat considering the body's CAPACITY for glycogen storage is about 15g per kg of body mass. Thus that same 80kg person could theoretically hold 1200g carbs in their body at one time. But then you add in the r-ALA factor, whereby one is supposed to be able to increase glycogen storage capacity by up to 40%, and whammo! 1680g carb capacity.

How important is flexibility when lifting weights?
Do I need to do flexibility exercises?

>>41492628
SS

>>41494730
you can push press her if thats enough for you
I can ohp 70kg fpr 5 singles btw

>>41494833
wait for problems to occur then stretch what needs to be stretched

>>41494833
If you can perform the exercises with good form and without any pain or discomfort then not really. However, ankle dorsiflexion is worth training as it allows you to be more upright while squatting.

>>41485589
Does cardio kill gains? literally every site gives different answer.
+
If i have skinny arms but fat on my stomach will i still get big arms? It doesn't matter from which part of body claories come from?

>>41497376
>Does cardio kill gains
Cardio while trying to gain strength will require you to eat at a bigger surplus than you already are to compensate for additional calorie expenditure. So yes, cardio kills gains unless you eat more to compensate.

>If i have skinny arms but fat on my stomach will i still get big arms?
What do you mean? Muscle gain is irrelevant to fat levels

> It doesn't matter from which part of body claories come from?
the fuck are you on about? If you're talking fat loss then there is no such thing as spot fat loss. If that's what you're asking it doesn't matter because it can't.

My deadlift 1rm raw is 130kg atm. But with a belt it's fucking 160kg.

Can a belt really add 30kg to my lift?

Do I have some sort of core/bracing issue I really need to fix?

Or could it all just be psychological?

>>41497376
Long distance running, which is the most popular, is hard on your legs (impaired muscle regeneration from leg workout, high impact on joints, not even talking about injuries) and is highly stressful for your body (long duration = high release of cortisol, which is a stress hormone and acts as a major gains goblin). But overall cardio is good for your health, especially for cardiovascular aspect, and makes you more endurant for your workouts. There are better things than slow steady running: HIITs, swimming, walks, rowing. Also you should consider it in your TDEE estimation, especially if you bulk.

Calories come primarily from food, you are just skinnyfat. You can't really add mass to your arms and burn all the fat from the stomach (at least not a significant amount, extreme beginners can do that to some extent but you won't get 'big arms'). Now you either cut and lose the fat globally (maybe gain some muscle if you're smart about it), or you bulk and you get some gains but with a price of some additional fat. You can also maintain your weight for eternity and get mediocre results. Whatever you choose you should stick to it for some time.

Does gyno disappear when you get to low enough bf%? It's just fat but i've seen progress pics with some ripped men who still had those fucking pointy nipples.

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Is the buff dudes upper/lower routine any good? I was thinking of turning the rep schemes on the compounds to 3-5x5 and doing cardio every off day

https://www.buffdudes.us/blogs/news/buff-dudes-upper-lower-body-split-routine

Got a question regarding protein intake, yet again. I'm lifting and doing cardio to lose weight. Going lifting three times a week, with a day of light cardio (half an hour to an hour of cycling) every other day. Which leaves me with the 7th day, doing nothing.
If you consider the fact I'm going lifting on Friday in the morning and doing fuckall on Sunday - should I still give a shit about my protein intake on Sunday? Because honestly, I'd rather eat something than gulp down 200 kcal that whey shake. Not that I have to force myself to drink it, I even like the taste, but if I can move some calories from liquids to food, I'd rather do that.

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Whats buttwink when squatting?

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My gf wants a body like Kylie Jenner's. She's already got a big butt, albeit not well shaped since she's only started going to the gym, but her tits are way bigger, FF last time she got measured. I've put her on SS to start with, and she's going to be doing Glute Bridges and Hip Thrusts for the ass, among other accessory exercises for the rest of her body. She's also on a calorie restriction and will be slowly losing the excess fat.

What else is there besides 'lmao genetics', and 'lmao surgery' that can help her achieve this physique?

>>41500558
>Kylie Jenner body with way bigger tits
HNNNNGGGHHHH

Don't fuck this up anon

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would it lead it to greater physical gains, if i do strenght training(thinking SL), then switching to PPL, rather than just doing straight PPL from the star?

In your opinion, what is the best routine for female aesthetics?

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Newfriend here, I am trying to develop my chest so I do pushups, I'm on the right track, right? So I do pushups and can do 3-4 of them, which I'm happy with so far, but when I can't do any more of them I don't feel "the pump" in my chest like I feel it in my biceps when I do curls for example. After the exercise I don't even feel sore in my chest, but I can't do any more pushups. Am I doing them incorrectly or is this normal?

I hope I explained it well.

>>41502608
I feel it in my chest generally the day after (bench press)

If I'm cutting, how heavy should I be lifting?

>>41502633
I don't even feel it at the next day. Maybe it's because I can only do 4? I try to do them as long as possible until I can't even do a single rep anymore, my entire body shakes but my chest doesn't hurt at all. I even watched some youtube vids and it seems that my form is good (I think).

>finally tried sumo deadlifts just out of curiosity
>ended up feeling much more natural than conventional, was able to match my conventional max on my first day
My question is, does sumo work significantly different muscles than conventional? I got some slight DOMS in my groin area, but my lower back was still clearly doing the brunt of the work. Yet bb.com has it listed as a primarily hamstring exercise, which i barely felt at all, at least not any more than with conventional ones.

>>41502668
If you can only do 4 pushups (not joaning, we all start somewhere), I'd say you'd be better off doing very light dumbbell bench press, until you can bench the bar for 5+ reps.
I generally feel chest DOMS the most the following day, in the outermost part of the pec (just outside the armpit). If your gym has a fly machine, do some sets of ~10 reps with deep range of motion. That'll fuck your chest proper without burning out the triceps (which might be your problem with pushups, especially if you're doing a close-ish hand stance.

>>41503208
problem is there is no gym near, so I do all my exercises at home bu don't have money for a bench and a bar.

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Been trying to lose weight on and off now for 3 years or so and had no luck in doing so. Not to go all MUH GENETICS but I do have a serious thyroid condition that I know is a factor of this.
But I just need to prove to myself that it is possible for me to lose fat. What can I do /fit/
I don't know if I could fall for the water fasting meme but fasting or just eating one kind of food seam to be my only option right now.
Heavily considering just eating carrots for 2 weeks straight. Raw, steamed and boiled.
I'm not wanting to do this to get fit simply to prove the concept that it is possible for me to lose my body fat.
Any thoughts /fit/?

>>41490368
>sheiko has 12 deadlift sets in one workout
You're literally wrong lmao.

7month lifter, with 80BP/55OHP/135DL/122.5SQ. 76kg 6'2". Going to Japan for 3 weeks, may not have a gym at the hotels and less access to protein.
Suggestions for hotel room bodyweight routines? Also are my stats as DYEL as I think they are after 7 months? (Uni student so no sleep because study)

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3 months in since working out , is this good progress? Started from nothing. 1/2

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What's /fit/'s opinion on intermittent fasting?

8, 12, 16, 20, or 24 hour fasts between meals.

>>41504028
>>41504036
where's the before pic?

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>>41504259

>>41500558
bump

should I even take rest days from cardio?

I'm running 5k every 4-5 times a week.

When doing the OHP should I hold the bar above my head for as long as possible on my last rep?

It feels like one of those exercises where I just can't do the movement at all once I'm tired, but simultaneously feel like I haven't given it all yet

>>41503233
don't see why this wouldn't work if you were eating way under maintenance with just a few carrots a day
wont have any gains though but sounds like you're aware of that already so good luck

>>41506733
Instead of that, try just lowering the bar as slowly as you can on the last rep, focusing on the delts all the way down.

>>41503233
this will kill you

>>41485589
Are there any good beginner routines for someone who can only get to the gym twice a week?

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Do girls want your dick if their gazes start to slip to your chest while you talk? My shirt is not dirty. It does have images of (literal) whales in it. You also might see my nips through it if I'm stretching. Do girls like looking at guys nipples? Should I just ask them whether they think my shirt is dirty or whether they look at the whales or my nips? Guys don't look at my chest while I talk to them.

Image related, it's the shirt I have, but mine fits more snug as the presumably gay guy at the store wanted me to buy a slimmer shirt. Should I be thanking the gay guy or did he do this to rustle my nippies?

Any insight is appreciated.

>>41508042
5x5 squat
5x5 bench/ohp (alterning)
1x5 deadlift
3xF Chin Ups
2x12 Curls

>>41485589
what's a fair price per pound for used olympic plates?

>>41503233
Your thyroid is not going to contribute that much to you being terribly overweight, and even if it was causing that bad of problems, doctors these days have little qualms about removing the thyroid if need be. My mom and her side of the family have lots of thyroid problems, but not a one of them is overweight. Just buy a kitchen scale and measure and count every goddamn thing you put in your mouth.

What's a good chinup/pullup progression?
I can do about 8 @200lb

>>41508042
>A
5x3 clean and press
1x5 deadlift
3x8 DB row
Some curls if you want

>B
3x5 bench
3x5 squat
3xf chinups
3x8 DB bench

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Guys how do you talk to girls without being too much like "I wanna bang you" and too much like "I wanna be friends"? I can never find the happy medium

Also how do you not want to kill yourself when you saw a girl deadlift 50~ more pounds than you?

>>41508529
this so much this.
MUH THYROID I TRY SO HORD
do you count calories?
NO ONE DOES LOL CMON MAN UGH MUH THRYOID.

Wednesday was my first leg workout in a few weeks and I'm feeling the DOMS right now. I want to train legs today but don't think I can squat my working weight. Should I go for it anyway, do some volume work with something like front squats/romanians, or just hop on a bike and do cardio instead?

Asking here too.
Can I rejuvenate my love for lifting by switching to less workout days but getting more done in each one? Would a main and accessory lift for push, pull and legs be ok twice a week?

>>41509388
First drink lots of water and like a glass of chocolate milk

When this happens to me, I like to do a small amount of cardio (like 5 minutes) just to warm them up. Usually when I'm done with that they are only a little sore and I can go back to doing squats with a decent weight. You're not going to beat a PR, but you should be able to do like 80% of your PR

>>41509307
Multistep process. Keep these things in mind.

0. If your intent is to be friends, then just do "I wanna be friends". You can be friends with girls. This is okay. But I'm assuming you want to bang her.
1. You have to speak with the knowledge that you want to bang her, and make her aware of the fact that you want to bang her. Don't try to fool her into thinking you want to be her friend. That's disingenuous and it doesn't work. You ever have a stuffed animal as a kid? What would you think if that stuffed animal took out its dick one day and tried to fuck you? That's what you'd look like in the eyes of that girl.
2. You want to bang her (#1), but she might not want to bang you. Might be cause she thinks you're ugly, and by ugly I mean you're not the right man for this particular moment. You might be at 3 am when she's had 7 shots, but that time is not this time. This is okay. There are girls you don't want to bang, right? So the other side is true as well. Cut your losses and talk to someone else.
3. Maybe she's floored by you and wants your dick inside her 90 seconds ago. But remember that girls hate each other and if she does that she's going to get called a slut. Which means (unless she is a total slut), you're probably gonna invest some time. Don't come off as a creep and say things that heighten sexual tension. You will feel uncomfortable but she will as well. Be sure to tell the difference between "I'm falling for him and I don't know why" uncomfortable and "Please someone get this guy away from me" uncomfortable.
4. This is probably the crux of where you're fucking up. The whole "I want to bang you" thing always, always needs to be shrouded in a veil of plausible deniability. Part of it is the whole "not appearing like a slut" thing (#3), and part of it is because girls have been brought up to communicate covertly. Watch her body language, tone of voice. See where her eyes are going. Keep a tab on where your eyes are going.
5. Don't be afraid to fail

>>41509307
The answer to your second question is that unless you rolled a 1 on the genetic d20, your potential DL max is higher than hers. So steel yourself and put 50 pounds on your max. Maybe she'll put on 10 in the meantime. Play some Achilles and the Tortoise until you finally reach her DL and surpass it. Congrats, you just added a plate to your DL.

what are some accessories I should throw into the Sl routine i've only just started?

Basically i'm a complete lifting noob and have only been on the diet and routine for 1 week, but I can already feel, for instance, that my biceps get basically no workout.

Should I throw in some

>curls

And possibly something for abs into each work out?

I currently get into work an hour early and slot my workouts into an hour and a half session during lunch, but if I need to add accessories into the standard mon/wed/fri workouts i might start getting to the gym super early and doing it before work. Or after work, but lol, social life.

>>41509516
Okay this is some good shit. In 3. you mention that even if she is dtf, she doesn't want to be labelled. So what do you do in this situation? Get her number and text her the next day or something?
>>41509541
>listening to Lack
I swear to god /fit/ has better taste in music than /mu/

I feel tried all the time and i cant figure out a way to feel better

the only way for me to feel good is sleeping over 10 hrs

>>41509704
Not at all. You have to act in the moment. And this is where #4 comes in. You have to engender the plausible deniability from the moment you say hello to the moment you're fucking her (and maybe after).
You ever had a girl cheat on you and when you call her out on it, she stumbles and says something along the lines of "I don't know what came over me, one thing led to another and he ended up sleeping with me?" Well it's mostly bullshit but there's actually a vein of truth running through that. You have to metaphorically (or literally, if you can pull it off) sweep her off her feet and transform her night into a fantasy where she's sucking you like a vacuum cleaner.
So say you're in a bar. When you feel the bar vibe is dying down, ask yourself: Is it late enough? Am I drunk enough? More importantly, is she drunk enough? If the answer to these questions is no, invite her to another bar. Do this multiple times if you want. It's fun for her because she's going to all these places and you're basically taking her hand (consider literally taking her hand as you lead her to all these places... play it by ear) and visiting these cool new places. Hell, it's cool for me. Just pick some random shit on Google Maps and pretend you know where you're going.
If the answer is yes, then you gotta make something up to get her into your house. Or maybe hers. But yours is easier. Maybe the beer was trash. Oh, you have some quality wine at your house? Well why not invite her to drink some of your wine? Or maybe you have a cute dog or guitar or something else she'd probably be into. Get her into your house for something other than fucking.
Then do the aforementioned activity, and hopefully by that point the passion will have built up to a point where you can start making out, and then and only then can you finally pull out your dick and let nature take its course.
TL;DR - always be in the driver's seat, but drive slowly enough that she can always open the passenger door and run.

>>41509689
SI routine? You switch from lifting pounds to kilograms or something?

What's your routine like? And how can you feel biceps got no workout? If you've only been on the program for 1 week you can't even tell if your numbers have changed.

>>41509911
Thanks bro, this is good information.

I'm the manager of a couple bands and I'm living at one of the band member's house in the basement. The basement is also where they have a stage and equipment and play some shows at. Invite her to show, after show ask her if she wants to see my music collection in my room.

>>41510014
I meant SL, Strong Lifts, but i messed up capitalising the L.

>>41510034
Perfect.

By the way, no idea where you are on the autism scale but given that I started pretty high up there, here's a way to get it all out - if you're in a new place/bar/club/etc., talk to literally everyone you can. If there's a janitor cleaning the bathroom, spend a minute with him too. Some people might be busy and you'll have to leave them alone, but at least try. Benefits:

1. You'll get your autism out after talking to like 100 people and hopefully having a prolonged conversation with ~25. Some of them will tell you some bretty interesting stories if you just keep giving them positive reinforcement.
2. If you do this to everyone, talking to girls becomes just like talking to anyone. And then you might even feel a little better getting rejected because the girl is stuck up, not because you came off as a tist (even if you did). You'll subconsciously feel this way because the dude at the next table, or the grandma waiting for her bus, had no problems having a friendly chat with you.
3. The best plausible deniability is truth. If the girl was paying attention to you before, she would've seen you chat up half the bar before you even looked in her direction. So if you come up to talk to her, nbd.
4. You still want to fuck her, but you can reveal this over time (i.e. confirm her suspicions after she likes you). You start off the conversation the exact same way, but after a while you get a little more touchy and broach more sensitive subjects. You can play with this because if you just made two dozen new friends, you won't care about failures anymore.
5. You will feel amazing bringing a girl to a new bar and having like 10 people greet you by name.

>>41497543
It could be both, but my guess is that your core is just weaker than you think. I've noticed that using chalk on some lifts (like high bar squats and OHP) help me out a bit mentally, since I only use chalks during my heaviest sets

>>41510053
Never done SL itself so I can't speak from experience, but you should be fine with curls. Although personally I'm a fan of the pullup/chinup/dip holy trinity.

If anything, just give yourself some time. Feel free to add some stuff in like curls/skullcrushers if you've got the energy for it (just remember that your compounds always come first) but give it like 5 workouts before you make adjustments.

Also what's your diet look like?

>>41510181
>tfw still only 20
Bars make it seem really easy, but I can't go in. I can go into some clubs, but I don't know which ones yet.

It's kinda sad to say but I have a degree in Public Relations and I'm still a bit autistic. I always blank during conversations. Like have a good 3 minutes of convo and then I fucking forget everything except fine dining and breathing and just stand there looking stupid.

>>41510382
There's always Canada.

Also since you're with a bunch of bands, get some LSD if you can. That'll work even better than beer in getting you social. Just make sure you hype yourself up beforehand, take a little acid, maybe a tab max but preferably less, and find a place you can get into. If there's a museum in your area where talking is encouraged, chat up visitors/staff about the exhibits (take the acid and you'll REALLY have some fun in a museum). Open-air/farmers markets or public events in your area are also pretty good bets.

If you blank out a bunch - well, it could be a bunch of different things, but having a more outgoing friend helps. If anything, just say "oh, sorry, what were you saying just now? I lost you" or if you can't think of anything to say, "my bad, my mind just went to sleep for a bit, it's been a long day". Silence is okay here and there. You could have a few other questions to ask about their passions or something, like "what are your passions". Or if you're really not feeling it, or they're really not feeling it, just thank them for the conversation, repeat their name, nice talking to you, go chat up someone else.

If you do this to literally everyone there's a youtube channel called Charisma on Command that talks about how to zone out and in of a conversation as sort of a mental reset button.

>>41510239
So I try to get 2400 kcal a day right now, and try to get at least 180g of protein (usually go for 200g). I try to keep my calories from each source relatively level. I only take in carbs incidentally, really, and only really go for complex ones.

I try to slot in as many greens as I can but to be honest I find green vegetables fucking disgusting so I find it hard to do.

>>41510528
I do love me some acid, not sure if there are any museums (literally just moved here)

Do you really just ask people what their passions are? To me that's a very loaded question and feels a little weird if it was brought up in a conversation with a stranger.

>>41485763
Well, I just googled "can a woman have an orgasm from an external womb massage". After no results I gave up, only to look at this against as see the hypo and the pills.

>>41485673
1 set of deadlifts isn't nearly enough mang, even as a beginner.
Also, which one of the four main compounds is affected most by BW and which one the least and by how much are they actually affected?

So I just found out that the gainer supplement I've been taking for like half a year has creatine in it.

People always say you have to take a specific amount of creatine a day, and every couple of weeks stop using it for a week. I've been drinking my gainer for the past half year without doing this.

Is the creatine cycling thing just a meme? I didn't even notice any kind of difference after switching to a different kind of gainer without creatine, and it's funny to me that I just notice this now...

>>41510583
Spinach + ranch is a great combination.

But yeah, I don't see anything wrong with diet/program as is. Give it a few weeks. If it's your first week, you'll see massive gains in front of you regardless of what you do. If it's your first week on SL but you've done other programs, then you'll still need 2-3 weeks to see if this program works for you or if you'll need to make adjustments.

How do I improve my mobility in order to perform the core lifts correctly?

For example, I squat very badly, I don't really have any control over my back when deadlifting. No matter how hard I try my posture and technique is all wrong.

Tried to follow Mark Rippetoes' videos, book and some other sources, feeling like maybe I should do some special stretches or something before even attempting the gym.

>>41510609
If they hesistate or look a bit uncertain, elaborate a bit. Works well especially if being drunk (or... something else) isn't particularly frowned upon in your current location.

"What are your passions? [beat] You know, what do you love doing? What would you be doing right now if all of your worries were taken care of and you could be anywhere else instead of in this [location] talking to me?"

My favorite response so far has been "In this [location] not talking to you." Fucking Irishmen.

It's not something you unload straightaway, but about 2 minutes in, especially if you can really invest into their conversation (cause who the hell doesn't love talking about themselves), it actually comes off as a bold but semi-predictable tangent for the conversation to go on. If they're nice, wait another 2 minutes and they'll ask you about your passions too.

How can you look as compact as possible?
I want to know if there is a way to look wimpy when relaxed, but still be strong/defined when flexing.

>>41510677
Guess I was getting a bit ahead of myself!

Cheers mate.

I bought an Aneros Helix last week and have tried it a few times so far. It just isn't doing anything for me. Fingering my prostate, I can usually bring myself to orgasm in less than half and hour, but I've spent quite literally hours flexing my asshole with the Helix over the past week and haven't felt much of anything. Am I doing something wrong? Does anyone have any advice for a beginner?

I'm a lean 6', 170lb, if that information helps.

>>41485855
Blendtec

>>41486565
Modern day science has shown that ingested cholesterol has like a .1% effect on body cholesterol and that a high fat diet is actually better for you than a low fat one.

The eating eggs and shit will kill you stuff is a meme from the 80s. High carb intake is probably worse for you and you might want to evaluate that. This assumes you eat good fats not vegetable oil that you bought 5 gallons of for 2 bucks. Avacado coconut oil, olive oil (not heated up) that kind of stuff. You can eat ten eggs a day. If you keep working out and eat enough vegetables you will have zero issues.

>>41510690
If you have long femurs and/or poor hip mobility you won't be able to squat or dead well. I had the same problem.
Try static hip/leg/back stretches on off days or after workouts, and if your form doesn't improve, try front squats and sumo dead (those are all I can do with good form).
WHat a lot of people don't realize is that squats are great but only if you have a certain build and leverage. A rule my PT friend told me is that if you can stand with your toes against a wall and can't squat all the way down without falling backwards, you're likely better built for front squats.
Deadlifts are similar, I switched to sumo because I could barely even reach down to the starting position because of my legs and hips, much less pull heavy weight without folding in half.

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Could I add like 1-2 sets of barbell curls to this program? Would it effect anything?

>>41511344
Yes. Your biceps.

>>41500558

bumping again

Did I screw myself over by bulking when I wasn't a low body fat? I started at 5'10 165 and I am now 187. To get to a lean look would I lose alot of muscle dropping 30+ lbs?

>>41511944
healthy diet, good amount of sleep, low to moderate volume training, don't worry about losing muscle.

you could also just fast for a month or so.
intermittent fasting could work too.
if you have no experience with fasting, it can be hard though.

most of the muscle you think you lose, you gain in the first week after eating normally again.

am i supposed to flex when i take pics of myself?

I look pretty /auschwitz/ when i dont flex, but if i do flex and straighten out my core i look decent.

>>41512116
post stretch and non-stretch pics

>>41512167
stretch`?

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>>41485763
> green eyes
> pointy ears
> spats
Is that Parsee? I... I'm saving this.

>>41485589
ya dun goof.
1 set = live lift
2 set = deadlift
3 set = pushingitlift
4+ set = deathlift

never go full deathlift mode or ur back will death

how can I overcome my bitch wrists?

Going to take a look at a new gym that I've found. I'm a gym newbie so don't really know what to look for. When should I go and what should I look for to decide if it's a decent gym?

Beginner here. Doing SS. Started on a cut to lose fat but stalled and started bulking. I am fat as fuck now and want to cut down first before I go back to linear progression. Should I switch to a different routine? Which would you guys recommend? I can go to the gym 4 days per week.

31 yrs., 170cm/5'9, 69kg/150 lbs.

>>41512271
Arnie had bitch wrists. Just means you can pack more muscles onto your frame, potentially.

>>41512345
Try to find out if any qts work out there.

Depends on what you want to do in the gym. If you are like most people here, you will want a gym that has ideally multiple power racks, squat racks, benches, and platforms for deads and oly lifts.

>>41512470
> 170 cm
> 69 kg
> fat as fuck
Son, please.

Just do one of either, don't try to chase two opposite goals because you'll spin your wheels. Maybe try just doing some cardio and getting pretty lean, then go all out on the strength training and bulking. Don't get hung up on seeing your body fat increase, get as strong as possible. Once you milked the linear gains, do a cut.

>>41512470
If you're a beginner you can easily gain muscle on a cut. So, cut.

>t. beginner currently at 1/2/2.5/3, still gaining on cut

>>41512503
It'll be weights and things yes. For cardio I can go out running or cycling.

My hopes is just to be less of a skinny fat and be something a bit more manly.

>>41512515
I am a recovering skinnyfat. I've got bitch tits, beer gut and love handles. I know I have to pick a goal. I would like to cut now but I am unsure how my lifting routine should be during the cut. Should I just stay on SS?

>>41512630
Yes. Make sure to eat your proteins (for standard cut, I think 1 gram per pound of LBM suffices) and go to all your workouts, and you'll be fine.

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So I've been on GSLP + "plug-ins" for a year now, made good gains and feel like trying a hypertrophy/strenght hybrid routine since I feel like I can handle more volume

So far I've looked up PHUL and TM, what do you guys recommend? why?

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>>41494730

Yes but you'll have to clean her first.

>b-but I always OHP in the squat rack!!

HAHAHHAHHAAHAHAAHHAHAHA

AHAHAHAHAHHA

HAHAAHHAHAAHHAHA

FUCKING VIRGINS

>>41504778

that's like a stay at home mom cardio routine, you'll be fine.

Newfag wtf is 1/2/3/4

>>41513577

1pl8 / 2pl8 / 3pl8 / 4pl8

Weight objectives for OHP / Bench / Squat / Deadlift respectively. Don't take em at heart.

pl8 = plate = 45lb / 20.4kg weights.

You can also aim for 0.5 / 1 / 1.5 / 2 of your bodyweight. I find this one more sensible.

>>41503233
>>41507974
this is a joke right?

>>41513623
>0.5 / 1 / 1.5 / 2 of your bodyweight. I find this one more sensible
G E T
O
O
D

Are there beginner gymnastics/tumbling classes for adults?
I'm sure that must be a thing but I can't find any when I google it. All I get is kids' classes. Multiple gymnastics gyms in my town but not one with adult courses. Nothing at the YMCA either.

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>>41504255
bamp for this

>everyone fasts at night when they sleep so 8 hour over night is pretty standard

>>41504255
>>41513829
try it.

>>41513844
>>41504255
I've been kind of doing this lately no set time between meals just going until I get hungry again probably isn't working as well as having set periods since some times I'll go 14 hours between dinner and breakfast then 4 hours till lunch then only 2 hours till dinner.

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>>41513623
>0.5 / 1 / 1.5 / 2 of your bodyweight
un/fit/ here and these are almost unimaginable for me.

Damn it I hate being weak.

>>41513922
>weak.
>un/fit/
how much can you lift?

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>>41513972
OHP is just the bar so 20kg
bench including the bar is 30-35kg
squat is nothing can only do body weight ones
dead-lift is 30kg

>>41513749

?

>>41487438
nuts bro, all have shit loads of fat (and some brotein) and are easy to snack on. 100g of peanuts is 650kc and 25brotein, keep some in a small bowl next to your computer and you'll bulk easy.

>>41513987
Don't worry about it, as long as you remain consistent with your training, you will improve. The numbers seem big at the start but they're easier to achieve than you think, remember this in 12 months and see how much you lift then. I know you can get 1/2/3/4 by then anon

Is candito's 6 week 6-pack program good if I'm sub 1/2/3/4?

>>41510635
>1 set of deadlifts isn't nearly enough
You can ride 1 set all the way to 3pl8 easily. You can ride 1 set from then on to 4 pl8. There is literally no reason to do more than 1 set or you're a genetic failure and weak.

>>41513623
>You can also aim for 0.5 / 1 / 1.5 / 2 of your bodyweight. I find this one more sensible.
I did almost all of these as a complete untrained. And I'm pretty far from 1234 as 8 months in.

how do I read books without falling asleep in 30 minutes?
what is the smallest needle I can use for trt?
is PSMF a good fast fat loss diet?

>>41515574
>how do I read books without falling asleep in 30 minutes?
Don't read them on bed. Reading them on public or noisy places could help too if you can stay concentrated.

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Do these actually do anything for your forearms?

I slipped on ice maybe 2 months ago and my knee got hurt and it still doesnt feel too good, i guess squatting atg doesnt help and every time i go down to squat it hurts so i started wearing knee wraps put it still doesnt feel good. what should i do? take joint sups?

Hey brahs, what could be a possible reason to start getting acne again when you haven't for years?

I had a period from about where I was 16-18 where I had no acne at all, despite eating a standard diet (not particularly unhealthy, just homecooked food etc) but now that I'm 20 it's coming back again.

It was previously pretty pizzaface, but I've got it down a fair bit after eating low gi shit, taking zinc/vit d/fish oil/vit a and using benzoyl peroxide every so often. Is it just hormones? Thought I was done with puberty desu

>>41516230
squat lowbar+hip drive+not too deep
And maybe heavy once a week and once light

>>41516324
For me it's the milk and sugar combination

But it's best if you ask /fa/

Has anyone tried christian thibedau's 6 day low volume high frequency program?

>>41516364
>advanced training strategy
>Is a novice/intermediate routine
Not gonna expect much of it

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Every time I get into lifting something happens and I end up not being able to lift for a long period this has been happening for 3 or so years now.
should I just give up and become Fat?

>>41516525
no. it may be waves. you can't always be 110% of yourself.

i went from skinny fat skele to 2 years dedicated, dropped out for 2 years became skinnyfat skele again and in like 6 months or less got all my gains back and then some.

literally went from 3-8 drinks a night and fast food to counting cals, meal prep, sleeping early, etc overnight. just keep trying. you'll either find or force the dedication.

>>41516566
I guess you're right but it's just so damn frustrating. I want to do it but always end up sick or injured.
Most recently a serious torn muscle in my back took me out for two weeks and then right as that was healed enough to lift again I've now got a nerve damage issue in my elbow.

How do I grow my dainty wrists?

>>41516616
you don't. you abuse them to have thicker looking forearm muscles.

>>41516230
are you warming up properly? stretching routinely?

i have really bad knee pain and cant even bend my legs anywhere near parallel 90% of the time but after a 5 minute warmup I'm always able to squat atg.

probably something to do with flat feet, standing all day for work.

Why do I have nightmares about lifting and what do they mean? My favorite dumbbell was cut in half in my dream

>>41515795
i guess if you cant afford a gym membership.

behind the back bb curls
seated wrist curls
reverse grip curls
deadlifts

You're supposed to do 1x5 for deadlift guy

How many kilos do I have to lose to go from a 75kg fat skinny-fat to lean skinny-fat?
Building muscle isn't my main goal right now I just want to lose the fat but I don't know how much I actually will need to lose.

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>>41516644

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i started gym ~4 months ago and i can bench 100kg but only squat around 75. am i a freak?

>>41518445
what the fuck

>>41518468
I think ive got such shit squat form that i dont feel confortable adding any weight, so im not making the same progress as bench. how do i stop myself from instictively leaning forward and putting weight on my toes?

Can someone please post flexibility and stretching infographics?

>>41516342
yea i do that, 3x5 on mon, 4x8 on thurs

>>41516643
my warmup consist of holding onto a pole and going down to a deep squat and moving around in the bottom and sometimes foam rolling

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Yo

WHat the fuck should i do with my shoulder in a deadlift?
Should i squeeze my shoulderblades together or should i let my shoulders just gang down?

No fucking video adresses this. Help me out bros. I'm starting to lift again after an injury and i don't want to fuck something up.