QTDDTOT: GSLP Edition Hi fit so I'm wondering how I even

>>41576546
you could buy them, or just add 5lbs every other session instead of adding 2.5lb every session.

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thoughts on doing PPL vs traditional 5-day bro-split?

all my pulls and curls are done with my hands in a non-supinated position (neutral grip pull ups, hammer curls, dumbbell rows) because I can't supinate my left wrist without feeling pain. I can't even do chinups because of it. Could it possibly in any way become trouble for my bicep growth in the future?
>>41577191
do you roid? if you roid do bro-split, if you don't then go with Full Body 2-3x/week, Upper Lower 2/week, or PPL 2/week.

>>41576546
What I used to do is put like 3 safety clips on each side of the bar. Each one weighs ~250 grams and no one ever uses them anyway.

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>>41576546
I was doing deadlifts and now my calfs exploded
how do i fix this

Just bought Whey, BCAA and creatine and I'll be taking suplements for the first time. Should I change my routine to 5x5 or 3x5 to try add more weight or should I stay doing 3x10 ?

How flat do my shoes really need to be to be good for squatz?
What on earth does 1/2/3/4 even mean? I just assume it's the number of plates for different exercises.

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just pulled 4 pl8 sumo for the first time
feel free to shit on my form
https://youtu.be/TtTUeHMfbUA

im the same anon that posted snapcity form 4pl8 conventional not that long ago.

I know theres a lot of back and not that much of quads in my pulls, still figuring out whats efficient. I could also open up my hips more idk

Was easy desu, could probably pull more if i got my mindset to it

>>41579233
135lbs strict overhead press
225 lbs bench press
315lbs squat
405lbs deadlift

for single or set of five, depending who you ask
and yeah, number of plates on each side of the bar

And as far as shoes go, try squatting and deadlifting in no shoes. Feels good for me desu and i can really focus on grabbing the ground and twisting floor apart

unless you have massive problems with ankle mobility and literally cant hit depth then you might benefit from squatting shoes, but they wont fix the root of the problem

>>41579317
Cheers bud, I appreciate it

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I need your advice /fit/. I'm a guy with wide hips and narrow shoulders. I have been doing an SS variation for two months now and my bench and ohp progress is stalling while my diddlies and squat are still progressing. I think this means I should switch to a program that doesn't have leg day every day and instead has upper body more often. Maybe GSLP, PPL or something? And while I'm at it I'd also like the routine to be something that would eventually give me broader shoulders.

good tips for a slightly strained back?

>>41578653
got any templates for those Full body and Upper/Lower?

>>41578653
i think you can get away with it, but i think it's a problem you can fix. You could see a physio about this, but honestly, they'll probably just make you do various stretches you could find online (that's what they did for my lower back. granted it fixed the problem)

My friend reached a 2x bw squat and DL in 5 months. He says he's got above average genetics. How do I tell him to get off his high horse and that his progress is average at best?

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>>41579909
it's just a training schedule. anything can vary based on your training experience. you can train from beginner to advanced with either full body or upper/lower splits. i really recommend you read the sticky. there is valuable information in there
>>41579934
apart from hammer curls i've been 3x20 wrist extensions with a 3kg dumbbell following betadestiny's advice, but I don't really see a difference. the problem started about 3 months ago when I tried to pushups for shoulder health. thankfully it didn't carry over to my bench
>>41579966
why would you want to knock someone who is trying down? if he expects too much of himself his ego will probably get hurt in the future. then he will have to decide whether he wants to continue lifting or if it's too much of a bother for him. it's not for everyone. still, you should be happy for your friend's achievments, not bitter

>>41579290
>lmao4pl8 diddly
>straps

>>41579764
What are your lifts and progress? Probably check your form and eat more desu

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>>41580027
Here's the progress I've made
OHP: 30-> 35kg
Bench: 40 -> 55kg
DL: something like 60 to 80 kg
Squat: 40 -> 72.5 kg
These are five rep maxes. I have noticed some issues with my squat and DL form in the beginning and have tried to fix them already and they seem fine now. My DL form I'm quite happy with since I can now keep my back straight trough the whole lift.
I eat around 2700-2800 kcal every day and around 150g protein at least
I'd just like to switch it up a bit especially since fit collectively started shitting on SS when I started doing it for whatever reason and it's not a routine you should be doing forever anyway. I think I'm going to try pic related

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Any heavy bag hitters out there got any ideas on how to minimize impact on sharp knuckles?

See pic related, every time I hit the bag I cant go for longer than 10 or so minutes since my middle finger knuckle takes the brunt of the impact on every punch and begins to hurt. Same goes for my right hand.

Ive tried wrapping my hand in various ways so that theres more padding on the left side but it doesnt seem to help.

Using 16 ounce Rival gloves so padding should be sufficient.

>bench/dl/squat all up 10-20lb past month
>ohp hasn't budged 1lb

How do I improve in ohp?

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Can anyone redpill me on honey?
Is that shit just as bad as eating sugar? Should I just cut it out?

>>41580141
Start throwing vertical punches, like Jack dempsey. Punch with the flat of your fingers, with the space between the pinkie and the ring finger as the focal point.

Also, punches aren't meant for all that much power. Heavybag weight too much. Punches are meant to hit the jaw hard enough that the head snaps to one side, causing a concussion knockout, or for closing distance.

>>41580763
listen to this guy. he has a lot of oxygen in his muscles

>>41580141

You're supposed to hit your jobs and crosses at the end of your reach, not punching through the bag. Sure there are exceptions but damn you sound like you're trying to plow through the bag on every hit

Is it true that taking cold showers burns calories? My friend was mentioning that but I called bullshit

>>41581130
https://www.youtube.com/watch?v=_Q2F3REG3zk

>>41576546
Buy 2.5lb ankle weights and wrap one around the bar. I bought mine from Amazon for like $18 Canadian so I'm pretty sure you could get it for half the price in burgerland

>>41580763
>>41580807
Thanks for the help guys, ive recorded myself punching multiple times and compared it to other boxers's heavy bag work, I seem to have similar technique. Im not trying to plow through it in every punch, ive been hitting it for a while and maybe ive just build up some strength.

Ill try to go lighter but I think the problem may have originated from back when I wore shittier gloves on the bag, I must have developed some stress injury.

For example, today all I did was jab work and even that started causing issues. Think I might have to give bag work up even though its so much fun.

How do I not let my gains suffer while slipping into depression from my breakup. I have no energy to do anything, lift, eat etc. I slept 15hrs yesterday and I woke up still tired as hell.

Do I just have to let this pass with time and lose gains? I never asked for this.

Homegymfag here. I want to start lifting heavier, trying for higher one and three rep maxes but the safety bars on my power rack are either too high or too low for me. If I set them high I'm safe if I can't handle the weight or fail during a set. But I can't get full range of motion for the lift. On the other hand if I set them low I can get full range of motion but the bars are about and inch or so below my body when benching so if I were to fail I'd drop the bar onto my chest before it hit the safeties.
What should I do? Should I keep full range of motion and just lift weights I can handle safely or should I sacrifice and inch or two of motion for heavier weight?

>>41580678
do more ohp

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>>41576546
Is 5 x 12 a good number of reps or too much

>>41582187
For bench I put the safety bars below my chest but above my neck. As long as you don't drop the weight from full height you should be able to get it over your neck.

>>41582187
Can you set them high and raise the bench up a bit by putting it on a sheet of plywood or something?

>>41582378
Possibly, however I was told this was really dangerous when I first asked about it.

How come there are days when I barely get a pump at all? Yesterday I did a very rigorous bicep/lat day but nothing happened at all, I still looked limp and puny after an hour. Whereas other days I'll get so pumped I can barely curl my arm past 90 degrees

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How to do dips without fucking up my shoulders?
detailed answers pls, I don't know angle people refer when speaking about dips

>>41576546
>>41581166
Also bat weights will fit the bar. You know, those weights that baseball players put on their bats to warmup their swings? Usually between 1lb to 1.5lb each and they're pretty cheap, put one on each end.

>>41582187
This guy >>41582335 has the right answer. Find a setting that allows the bar to sink into your chest, but not to touch your neck. That way you get a full range of motion with safety. If you fail a rep, you either lower the bar with control to the pins above your neck, or to the pins above your abdomen and roll the bar down the pins. If a catastrophic failure happens, like you dislocate an elbow or you're an idiot and it slips out of your suicide grip, then yeah it'll hit your chest but won't kill you and you can crawl out from under it.

>>41582729
Look up a youtube for good form. If that still hurts, then your shoulders are not meant for dipping. Shit happens. Find another exercise.

>>41580107
What software program was used to write the workout in the image?

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>>41582762
They're called donuts

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>>41576546
So I was thinking of doing a PPL routine like this: Push, Pull, Legs, 2 days of cardio + calisthenics, 2 days resting. Is this a good routine or should I just do PPL repeated with cardio mixed in?

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>stalling for months
>usually workout at night
>decide to do it in the afternoon because i have time
>break stall without it even feeling like a challenge
what's going on

Help me its my 4th day of keto and I have literally dreamed every night of cheating with carbs. I am on 900 calories.
Fuck I feel like a failure then I wake up and realise it was a dream. is this shit normal?

Why is it every time I try to get into lifting I end up unable to from either illness or injuries that don't occur from lifting.
REEEEE I will never be /fit/

>>41583002
They say 2pm is the best time for lifting for muscle building.

>>41583038
You know you can still workout around injuries and illness right

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>>41576546

Sexually active anons, team raw-dog or team condom?

If raw-dog, do you come inside a girl every time or use the pull-out method?

Is it generally safe to cum inside a girl so long as she pushes your juices out in the toilet?

What do you do with a one-night stand when you're about to come? Do you announce it?

Real talk, how do I get rid of my lower belly fat?

>>41583528

I used to raw dog once in a while, pullout works in terms of pregnancy but damn it can be hard to pull out sometimes cause it feels fuckin good to cum in a chick

Then my buddy got herpes after that I wear a condom every time cause fuck that shit

>>41583528
Bang her raw, that's the law.

With my GF, I pull out. When I was banging bar sloots, most of the time I would tell them a fake name, go back to their place, and then uber away into the night after the sex, thus making me basically untraceable, so I could nut inside without any issues.

>>41583528
do not EVER have raw sex with a girl that
1. you do not trust 100%
2. has not shown you an IgG specific herpes blood test or is a confirmed virgin

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I've gone over my calorie limit for today in a fit of peer pressure induced gluttony. Can I fast all day tomorrow to atone?

Is a PPLxPPLx repeat routine efficient or should I drop a rest day in the middle?

>>41583571
Don't be that drastic. Usually on my cuts I keep a rolling 3-day average. So if my goal is eating 1800 a day I do my best to stay under 5400 for any 3-day interval. So if you ate say 3000 you just do 1200 and 1200 the next 3 days, and maybe just go to 1800 after that for stability.

>>41583528
>What do you do with a one-night stand when you're about to come? Do you announce it?

what do?

>>41580745
I dunno man, honey has been used for some good thousands of years, its not meme tier food, they even use it on bandages to clean open wounds
Just make sure you are getting from a quality source to avoid getting syrup mixed

Hey /fit/, I was thinking of getting a butt injection of protein from my FWB. I've done it with my mouth and made sure to lap everything up, but I was wondering if it would be just as effective or more so if it was shot inside there instead of my mouth.

>>41583819
If your question is code for "does it hurt to get buttfucked?" the answer is no, you don't have any nerves on the inside. Feels like shitting in reverse.

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I've got my E and I've got my C, should I bother with the Aspirin, so just hit an EC stack and see how I react?

>>41576546

Is it okay to work my abs the day after I work my back?

I imagine that deadlifts and bent-over rows would hit my core pretty hard.

>>41584193
Don't work your abs the day before big core lifts is what they all say

Wether ab work is worth doing for aesthetics is still open for discussion though

>>41583588
There already is a rest day in the middle, don't be lazy

>>41584205

Yeah but what about the other way around? Working your abs the day after big core lifts?

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>tfw be sandman living in Britbongistan
>tfw Ariana Concert thing happens
>tfw can't walk outside my house with my gym bag or any bag for that matter without fear of getting gunned down on the streets like the degenerate that I am
What do? Do I just wait til things calm down and start again? I'm honestly about to give up, it seems like the whole world is against the idea of me working out

>>41584217
I don't rest 2 days in a row, just after every ppl rotation.

What's the British army like? Considering joining cos it looks adventure and action packed asf. Is it actually like how it's advertised though or is it essentially doing nothing 95% of the time but training n stuff? I wanna be in firefights n chit

Is there a reason SL/SS does the whole three days a week thing with basically two days of rest one after each other?

What's the scientific conclusion on the "anabolic window" thing? If I do full-body workouts that last for a few hours, and eat like an hour after that, isnt that fine? Hard to find any conclusive information regarding the topic.

>>41580745
Bump for interest

>>41584640

Best myprotein whey flavor? Or is the unflavoured decent anyway?

>>41584804
Also forgot to add, does it blend ok with just water? Because I can't really stand milk.

I've got some heavy DOMS in my legs, 3 days after I last worked out, can I go back to the gym and carry on doing squat progression? I'm doing SL5x5 and I'm still lifting light.

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>>41576546
What is my bf %

started lifting a week ago and i've gone with this as my starting guide http://newbie-fitness.blogspot.ro/2007/01/stripped-5x5.html

is this training going to get rid of my belly fat or do I need to pick up a new training later on ?

>>41585037
around 22-25%

I'm thinking of supersetting different muscle groups like rows or pullups when I'm resting for bench sets when I don't have enough time to do them one after another but I heard they draw blood from one another and you get worse results? Is this true?

>>41576546
Ok /fit/, mind if I post a routine I'm coming up with? I know its bad form, but I don't have the time for PPL I liked and have sort of modified Westide's (adding volume, rows and arms):

>Day 1:
Barbell Bench Press 1x3-5
Dumbell Bench Press 2xAMRAP
Cable Seated Row 3x12
Dumbell Shouder Press 4x10
Upper Row 3x12
Dumbell Lateral Raise 4x15
Dumbell Side Bend 4x15
Cable Wood Chops 4x12

>Day 2:
Dumbell Bench Press 4x15
Lat Pulldowns 4x12
Dumbell Hammer Curls 4x10
Cable Rope Triceps Pushdowns 4x10
Weighted Decline Crunches 4x15
Dumbell Side Bend 4x15

>Day 3
Barbell Deadlift 1x3-5
Romanian Deadlift 3x10
Barbell Squat 4x10
Cable Wood Chops 4x10
Abs Roll Outs 4x15
EZ Bar Curl 4x10
Cable Triceps Pushdowns 4x10


I look at this and can inmediately tell I'm being a newb and doing too much bullshit. But I don't want to fall back into the SS memers. I look like shit. Any tips?

I started working out 3 years ago to cope with depression and escape hungry skeleton mode (I was 6'1 57kg). I've gained decent amount of mass at 85kg and got relatively strong in the process, but I've started to resent this hobby more and more lately.

I struggle to get amped for big PR lifts and generally hate culture surrounding fitness, however I still have this strong need to go to the gym.

I'm sure plenty of you guys feel/felt a similar way. I'm thinking about jumping to a team sport or something less autistic than the average gym environment.

tldr; Tired of gym culture but hooked to making gains. What do I do?

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I've started tanning (sun, no bed)
Apparently I'm not built for browner skin, how do other people with similar issue fix this?

Anyone know any good body lotion that quickly dries up and isn't greasy

>>41585649
Try /fa/ and skincare general

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Does weight loss get harder the thinner you get?
How hard is it to get to 8-10%bf like pic related

>>41585730
8-10 is actually 10-12%

3-4% is pretty much impossible, and nobody can mantain 6-8% and be healthy without roids.

>>41576546
why do people say dumbbell bench hits chest better than barbell bench? i started lifting with nothing but adjustable dumbbells, never got DOMS. i benched with a barbell for the first time and my pecs are still sore 2 days later. seems to me that i get a much better chest workout with barbell.

>>41585089
>>41585730
That high? man i thought its war 15-20%

How long does it take you to get to your gym, and how do you get there?
Depending on the day, I'll stay at home with my dumbbells, but my gym is located conveniently two shops down from where I work, so I can walk there in less than 20 seconds when I get off work.
Bonus question (not /fit/ related): do chicks dig manual transmission vehicles? Is there any advantage to having a gril in your car and you are shifting manually? Do they even notice? (Burgers only, obviously)

is it normal to be edgy and look flat 4 days after starting PSMF? my face looks also a lot bonier and my fat feels different, touching it is a lot squishier. Is it the water weight?

>>41585761
You got DOMS after doing an excercise you never do? No way!

>>41586252
i mean they both work the same muscles, at least i thought so. but im getting much better chest activation/pump with barbell, which is the complete opposite of what ive read.

Which pre-workout should I buy?
NO-Xplode 3.0 (costs 10 money per scoop)
DNS Execute (costs 7,75 money per scoop)

Anyone tried them? What about their flavours?

Any tips for someone who does full body work outs that last for many hours? Should i get most of my protein on training days in the meal that's post workout?

>>41586395
Honest question, why not just drink coffee or take a caffeine pill?

>>41586411
I don't drink coffee. Caffeine pills are an option, but I'd like to try a pre-workout just for fun, they are at a discount now so good value.

Is UL split the most optimal after full-body for hitting muscle groups as frequently as possible?

>>41586457
ULxPPLx

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>>41586457
>>41586480
Like this

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I've measured my bf% in two ways (navy method and electrical shit at gym), multiple times, and it seems to come out around 15-16% every time. But I still have some some of that skinnyfat belly fat shit just under my navel.

Supposedly my lifts are mostly intermediate, so what gives? Do I need to go down to 12-13% to get out of skinny-fat mode?

>>41585119
pls help

>>41586506
go for it, your blood lvl isn't going to change

If I'm not sore from calisthenic exercises should I do them again?
I'm just doing basic shit for my arms atm since im still overweight, like pushups/dip/pull ups.
Anyways, should I just work out my arms again if I'm not sore? or will I hurt myself? I'm 5'8 150 pounds

so i posted about not being able to get to the gym and working out in my parents shed over the summer with
>dip station
>pullup bar
>2 dumbbell handles and 100kg of plates
>wrist straps, chalk etc.

was thinking about carrying on lyle mcdonalds generic bulking routine like I normally do but think legs will be a pain like this so considering doing a full body instead, anyone got any thoughts on this routine/what i should change in it?

A
>Chinups 3x6-8
>db ohp 3x6-8
>DB reverse lunges 3x6-8
>DB rdl 3x6-8
>1 set bicep/tricep shit, 1 set ab shit, 1 set calf shit

B
>DB row 3x6-8
>Dips 3x6-8
>DB reverse lunges 3x6-8
>DB rdl 3x6-8
>1 set bicep/tricep shit, 1 set ab shit, 1 set calf shit

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>>41586608
>still overweight
>I'm 5'8 150 pounds

brehs I am taking antibiotics will it kill my gains?

>>41586764
I'm trying to get down to 125 so I can start lifting/bulking anon, so yeah I still am overweight.
I'm skinny fat, probably should have said that in my post.

>>41584328
Wear your normal clothes over your gym clothes and shed them @ the gym

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>>41585037
>>41585764
>I thought I was 15%

>>41586838
>down to 125
>125
wtf, are you applying for a role in the machinist 2?

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>>41586889
I just measured my bf% online and got 24.41% better find a strong enough rope

If I'm cutting, say at 2300 calories a day, is it bad if I consistently eat under that amount? Like if I leave 400 calories uneaten? Assuming I get the necessary amount of protein, is there any downside?

>>41587011
I'm a manlet, pls I just need someone to answer my original question. Should I train arms again(calisthenics) if I'm not sore from yesterdays arm workout?

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>>41576546
whats the difference between at knee rack pulls and below knee rack pulls?

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>>41587029
>Better KMS
I'm 14%, and you know what gets me going the most? This fucking image.
Look at that fat fucker. He's got every reason to give up, never had a girl like him and won't for years, probably gets bullied for being a fat cunt, and hates himself. But how does he respond?
He's running, working to better himself, and fighting against everything trying to bring him down.

In the words of Zyzz, "You can be a sad cunt, or you can be a sic cunt. Don't be a sad cunt m8."
We're all gonna make it, but that doesn't mean it'll be easy.
Find your TDEE, eat at a deficit, eat clean , and get your fucking ass in the gym and work like your fucking life depends on it.

>>41587011
I'm 5'8 too, and when i was at lowest bf % (around 8%) i was 150. I never met anyone that was my length and weighed 125. Aim for 140 at lowest and then slow bulk.

And to answer you question, i wouldn't, just because you don't feel any soreness doesn't it mean that you are good to go. just rest your arms one day, and go at them a bit harder next time.

>>41587119 meant for >>41587058

>>41587112
a couple inches unless you are turbo manlet

>>41587117
Yeah I'm at 500kcal cut right now and been to the gym for 3 months now. but i feel that for every year that's passes I'm having a harder time putting on muscles again.
I just thought I had made more progress since I stalled at 180lbs for the last month, and that my bf had shrunken and muscles had gone up.
but hey, my lifts are still going up, so its something

I'm a fatass who started lifting weights yesterday - very light (10kg) and about 10 reps per arm and 3 sets.

I did 'Isolation Curls', 'Rows', 'Shoulder Presses', and sideways arm lift thingies.

When I had a wank later, my penis began to sting at the tip, and when I urinate I get a sort of 'ache' along my penis. I had another wank a few minutes ago, and got the stinging sensation, but also a sort of muscular discomfort in the general pubic-trapezoid region (whatever it's called)

Is this coincidental, or did I pull a dick muscle doing rows?

how long should i go on the sunbed for?

tips and advice?

>>41584249
porb the best time to do abs is after main lifts. assume weaken abs will reduce squat ability and deadlift etc.
>>41584328
shave your beard and trim hair and walk with a polo shirt and you will be fine.
>>41584913
doing a lighter weight higher volume can help reduce doms by pumping blood to the affected muscle. you should always try a little and if it hurts too much stop, if not you can keep going.
>>41585119
each muscle has a limited about of energy use in a timeframe before it needs to rest. rows and pullups dont hit chest that hard so you can do bench then do either of them.
>>41585322
join a sport. or alternatively ignore the gym culture, it isnt actually as present in the gym as you imagine.
>>41585910
shifting in cars make men more excited than women. its a reason why cars in movies always do a dramatic gear shift, fast cars is more exciting for men than women.
>>41586398
if you are at the gym a long time, bring a protein shake. will help you keep going. protein is should be higher on every day. you need protein to recovery and to power you. recovery isnt actually until the next day, hence doms.
>>41586493
10% is where you will be without fat on your stomach.
>>41586779
no but if you are sick you should rest.

>>41583556
Holy shit you madman

>>41584814
Cookies n cream flavor is shit tier with milk, good with water, absolute god tier with unsweetened vanilla almond milk.

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how do I unfuck my back in the mornings? I lift before I go to work and my back is always stiff as hell. Actually ended up getting a minor injury on Monday that had me away from the gym this week.

How do I prevent this in the future?

What stretches worth doing?

Do I have to take a break from running if I'm starting to get shin splints?

I don't really want to take time off from training, but I don't want to end up with stress fractures.

>>41585037

You look like you're around 35% man

Has anyone had a bulged disc. Heal with pt

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I'm cutting and I lift mostly, would it be a good idea to do calestentics while cutting and lifts while bulking?

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I have the male version of "resting bitch face". I always look angry and unapproachable even when I'm in a great mood. I'm just going about my business and not currently talking to anyone, so my face defaults to it's angry state. I've had people tell me I'm entirely different than they thought I'd be once they started talking to me.

Before I finished my degree there were loads of group IT projects. If grouped with me, I noticed my group was rather subdued and less jovial when I was around. It went away once I made a cheesy joke, but why does it exist in the first place? What about me gives off "no nonsense, srs bzns only" vibe? How can I change it? I mean for fucks sake I'm not an autist who can't hold a conversation and I'm just noticing now that even kids asking for money for their sports teams outside of the grocery store don't even ask me for money. Even though they asked the 10+ people ahead of me.

Everywhere I go, it's like people treat me as their manager who caught them slacking off.

>>41588561
Nah

I am starting to think I am anatomically incapable of lowbar squatting. My arms and shoulders just wont get into position without my writs being at a very painful and possibly dangerous angle and the shoulders being uncomfortable. I am trying to get my mobility in place but damn.
/rant

When doing pushups, does it make a difference whether my elbows are going to the sides or staying parallel with my torso?

To overcome a plateau I'm gonna swap pullups with chinups is this a good idea?

>>41589188
Dont know if there's any truth to it or I am spitting some broscience but I feel like my triceps are doing more work when I keep elbows near my torso and my chest if I let elbows go to the sides more.

>>41587678
anything that targets the hamstrings. shortened and inflexible hamstrings is really common these days.
>>41588888
wont make a difference, also calestentics suck after a while. no way to do incremental progressive loading.
>>41589049
im like you. Its intimidating. I look scary but also authoritative. when people are lost they always ask me even if i dont know where it is. just accept it and use it to your advantage. you will realize when people think you are mad they will work harder to please you and will acquiesce to your desires more easily. just practice using it.
>>do higher bar or front squat instead then. no reason you have to do lowbar.
>>41589188
i believe more sideways arm placement will activate triceps more.
>>41589193
not really. changing one exercise to another wont do much. you should do both anyway but try eating more or taking a week off and coming back.

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>>41587678
pic related

Alright so I just recently got into boxing to help cut cardio. Im down with the harx work its just during the sparring sessions im flinching like a bitch. Do I just keep on and itll go away with time or can i do something about it.

>>41589225
>just practice using it

I suppose. It just kind of dawned on me one day that I'm always so angry looking when I was passing by a building with reflective Windows. That's when I mentally started making a list of every time I noticed something off with other people pertaining to me. I guess I'll work my best to own this part of me rather than try and change it. Maybe it'll work in my favor like you say.

I did rows and deadlifts nearly a week ago and my lower back is still hurting and walking up straight is difficult.

Am I gonna die?

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>>41589225
Thanks for all the helpful info and replies my dude, I guess I'll stay lifting then.

>>41584640
Bump

>>41576546
you cant do gslp without fractional plates. sorry

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>>41582278
Depends on the exercise. /fit/ should know it's too much for compounds like squats, deadlifts and presses because we only do strength training here.

>>41589345
if new to deadlifting than its normal. I thot i was gonna die first time i deadlifted.

How do I into bubble butt?

>>41587119
>just because you don't feel any soreness doesn't it mean that you are good to go. just rest your arms one day, and go at them a bit harder next time.

Alright that sounds reasonable, thanks anon.

Hey guys

Going to LA and San Francisco in a couple of weeks

Can someone recommend me a good shop to get a belt and maybe some straps please

I literally can't sleep if I don't eat enough carbs in the day, is this common?

How harmful is a slice of homemade bread an hour before sleep?

>>41584640
Bumping

I feel like I'm too fat to bulk but at the same time not enough muscle to cut. What should I do?

If I'm squatting or bench pressing without a spotter, how many % of my 1 rep max is safe to put on? And how do I know if it's safe to progress?

>>41589861
Big 5

>>41589617
butt implants.
>>41590350
pick a direction. do a coin flip.
>>41590509
if you are squatting in a rack with safety bars you can push yourself without a spotter.

Am I supposed to feel lower back strain doing romanian deadlifts?

when squatting (high bar), I'm gripping the bar with my hand + thumb. what do when I'm failing? i cant seem to move my hands in any direction when having the bar on my neck.
i dont have a rack help

>>41590733
And for the bench press?

>>41590766
yes it targets lower back. just make sure its not pain and only soreness.
>>41590800
dont do bench heavy without a spotter unless you want to die.

Is deadlifting twice a week too much?
I'm doing PPL and I like to do heavy deadlifts (5 reps) for the first pull workout of the week and some lighter deadlifts (8-10 reps) for the second to focus more on grip strength because that's what I'm lacking and deadlifting for 10 reps makes me feel serious burn in my forearms.
I'm just wondering that is deadlifting so often putting too much stress on my body and is it a bad idea to do high rep deadifts in general? Should I just stick to forearm curls or some other shit for forearms? I really hate farmers walks

>>41590851

Yeah, I don't think it's pain on my lower back, just that it feels tight and worn out. I was told rom dls target mainly hamstring, which I did feel, but not as much as lower back.

>>41590851
Bench in the cage

>>41590889
it will be lower back and hamstrings. rippetoe did a decent vid on it if you want search around for it.

Please rate my breakfast

>3 eggs
>200 grams of bacon
>100 grams of Konjak noodles


Trying to lose weight although I think I'm eating about 800 cal

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Keep injuring myself, not from lifting but from mundane things like sleeping funny.
I'm going to go to the doctors at some stage this week so I'll ask about it there.
I was talking with someone yesterday who mentioned that I should get my blood tested for Vitamin D. Since I don't get a lot of sun and currently aren't taking any kind of multi-vitamin supplements chances are I'm lacking in it.
What can I do to stop injuring myself or at least help my body recover? All I want to do is lift again but I know lifting while injured is a bad idea.

>inb4 Vitamin Dick

Alright, why can't I feel the contractions when it comes to the super basic bicep curls? In fact, I feel it more on my forearm and wrist and barely on my biceps. I've been having this problem for a while, to the point where my body feels and looks pretty developed but my biceps are lame as fuck.

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What would chad put in his Tinder bio? (besides pic related)

>>41589409
for compounds i do 5x5
5x12 mainly for like pullups and curls and such

I want to cut and maintain strength, any advice? And is a high fat, high protein, low carb diet any good?

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How is this for a home PPL?

I have a bench (no j-hooks) with leg extension attachment and can probably muster some sort of 'rack' for squats...

What are some ways to tell you have low test without having to go to the doctor? I'm 19, got 19 inch shoulders, 6 foot, nearly 7.5 inch dick, deep voice, but no beard growth and below average testicles have me insecure. I know it's probably nothing but I don't want to have to worry about it.

>>41593076
Looks breddy gud for a home arrangement. Definitely better than the assholes doing bodyweight and wondering why they aren't gaining.

>>41576546
http://edwardjedmonds.com/wp-content/uploads/2013/12/Stewart-Fleming-1973-Features-of-a-successful-therapeutic-fast-of-382-days-duration.pdf

is this okay for around 10lbs of fat loss?

>>41576546
just do an extra rep or 2 on your last set when you can manage. if you can, then you can either add another set or try to step the weight up the next lifting session

>>41593132
You can only guess unless you get your actual levels checked. There can be many different developmental causes for that and you should see an endocrinologist, but what you can try just on your own is getting your hands on hcg. Otherwise, d-aspartic acid, coleus forskohlii, and fenugreek make a pretty good test boosting stack that is all completely legal. I had 1050 total testosterone while running this, and then my free test was like 1.5 times the upper bounds.

>>41591982
Try 21s

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>>41591929
Try some seamen I'm sure that will help

>>41593711
damn

>>41593711
>Not cosplaying as Mei

She had one fucking job

>>41587112
below the knee rack pulls have greater carryover to deadlift, at knee rack pulls will allow you to use more weight and get more of an upper body training effect (it's a negligible decrease in ROM but a significant increase in weight)

a lot of coaches use pulls from blocks or rack pulls from below the knees to strengthen midrange in the deadlift, common to start losing velocity just below the knee which then causes a really shitty difficult lockout

>>41590871
You are good. Don't do two days of heavy deadlifts a week and you are fine

>>41591154
Don't eat noodles. Buy some whole pasta at least, best is oats or brown rice

>>41591982
Try doing hammer curls it's easier on the wrists

>>41590851
>dont do bench heavy without a spotter unless you want to die.
I realize that but how heavy is too heavy? 70%? 80%? 90%?

>>41576546
VEGETARIAN MEAL IDEAS

I did mushrooms and ended up over empathizing with meat.

Gonna try vegetarian out for a week see how it goes. Anyone good any good meals?

How do I stop being an alcoholic?

>>41594573
https://youtu.be/Qq38IB7aNC4
Delicious, healthy, high (shitty vegan) protein, just not cheap

>>41594583
You may not like it but you need help from other people
Also, be obsessed with fitness

Are you supposed to do deadlifts/ohp in the power rack?

>>41594583
If you cant cold turkey, just reduce your weekly intake till its just about nothing.

Your friends play a huge part in this habit too, if youre going out every weekend to drink you gonna fuck up

>>41590851
you can bench heavy without a spotter, you just have to know your limits

failing reps in training should be a pretty rare occurrence

and even if you do fail, you can roll of shame or tip the plates off

>>41594573
Beyond meat is the best meat replacement out there. Failing that tofu is good (gotta know how to cook with it) and lentils, beans and nuts. You're gonna be farting a lot though.

Check out Brian Turner. He is a vegan body builder that posts a ton of meals

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>>41594595
>You may not like it but you need help from other people
>>41594705
>Your friends play a huge part in this habit too
Huh

Maybe I should pay for a therapist or something

>>41594573
Chili con carne with Soya mince w/ rice

>>41594573
Lentil and potato soup

>>41594588
I hate tofu, just vegetarian at the moment so I'll stick with free range eggs which that meal looks like it would go with well. Could get into nuts I think.
>>41594724
Okay thanks, Beyond meat isn't available in NZ yet but its supposed to be coming.

Haven't had time to work out lately so its not like I need the protein anyway.

>>41594573
Seamen

>>41594698
Ohp yes, conventional deadlifts no

plz rate my breakfast on a cut

1 cup raw oats with chopped apple + water

>>41595520
10/10 if protonshake added

>>41595536
what flavor do you recommend

>>41595568
>Vanilla blueberry for the rest of your life
Kek try them all you piece of autism

>>41595594
no u

I have very narrow shoulders, what are the best exercises to broaden my frame?

Thanks

>>41595623
beat your dad up for giving you shit genes

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Kind of a gross question so I'm sorry but what happens if you just stop picking your nose? I'm thinking your nose will fill with hard mucus and you'll never by able to breath through it unless the chunk dislodges down your throat. But over time will it produce less and less mucous until it stays relatively clear without picking? Thanks.

>>41595623
press

>>41595655
kinda related question.
How many calories in boogers?

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Best place to watch Gym Fail videos?

>>41596068
WHAT THE FUCK THAT WEBBUM

Okay fit am I likely to fuck my guts up?

I have some palpable tenderness just below my sternum/upper epigastrum which started this morning. Laterally I also have some palpable tenderness on the bottom ribs just adjacent. I think the rib pain is my benchpress yesterday were the barbell rested on my chest. Standing up straight I feel a bit of pain when my abdo becomes taut. Likewise moving to laying down and sitting back up brings back the pain in the below sternum area?

I am doing some heavy squats and deadlifts today and don't want to get a hiatus hernia.

deload for the sake of recovery or only deload after failure? (doing SL 5x5)

Did I fuck my shit up by watching too much porn? I can still get erections okay with stimulation, but my morning wood is gone.

>>41596218
I fucking hate morning wood. Strongest boner of the day. Tent fucking city and all I want to do when I wake up is piss.

>>41595660
no
>>41595623
lateral raises, rear delt raises for shoulder width (anterior delts are covered with pressing, bench pressing, any variations of pressing really)

hit the pullups and chinups hard, big lats will make you appear wider too

>>41596068
Elgintensity

>>41596254
Actually just found the guys videos a couple of minutes ago. Exactly what I was after.

I may be a lifting noob but I'll never be that fucking stupid. Feels good man. I'm gonna make it.

I peanut butter to be considered shitfood?

>>41596289
Yes unless it's 100% peanuts and/or you make it yourself.

Just read the label when you're buying it and think about it.

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>>41576546
Whats the best full body program?

>>41596612
I'm happy with gslp

Does going over my protein macros a few times a week effect my gains if I keep the caloric targets in check? I tend to wind up with 1.2-1.5 g per lb somewhat often.

>>41597262
No

>>41597262
No use in going over .8/lbs. I usually go for 10 over just to be sure.

How the fuck do I convince my mother that "too much meat is bad for you, son" is utter bullshit? I just wanna hit my protein goals but there isn't enough meat in this household REEEEEEEEEEEEEEEEEEE

And no, I'm not moving out.

>>41597538
I know there's no use in aiming for it, but if my diet happens to work out that way there's no harm in it?

Is doing dips the same difficulty as benching your bodyweight?

If not what is the ratio

>>41597746
waste of money and smelly farts, but no other harm. you have to eat a lot of protein before it will be "harmful"

>>41597845
Ah great. I cook for my family, but they buy the ingredients. Sometimes they buy meat like chicken when I've already almost hit my protein goals for the day and it goes over.

>>41576546
are inverted situps easier on the lower back vs roman chair situps? which gives more core strength?

>>41598217
I like hanging leg raises best for abs

>>41598287
I like them as well, still curious what the consensus is about inverted vs roman chair

>>41597787
I weigh 170, can dip with 90lbs x3. can bench 235x3. for me dips are easier

Does taking creatine on a cut is a good thing? It bloats with water, but it bloats muscles. So if bodyfat is low, they should look larger, right?

>>41598439
can't see difference from creatine, it's just a minor strength boost

>>41598439
i swell up from it

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>>41582868
microsoft paint

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5"10
75kg

I'm gonna cut till I have abs and then lean bulk indefinitely.
How long more do ye think I should cut for and can I get a body fat estimate?

Squat 120kgx8
Bench 72.5kgx8
Pendlay row 70kgx8
Ohp Lmao 42.5kgx8

>pic related

>>41598856
this is good enough https://www.healthstatus.com/calculate/body-fat-percentage-calculator

>>41598856
Around 2x8%

/fit/ help

I'm away working in a town without gym. I can only workout once per week at home. Will I make any gains?

5'9, 175 lbs, 15%~ bf
how many pounds do i have to lose to reach 12%~ bf?

>>41599119
maths?

>>41599119
6 lb
learn math
height is irrelevant
(this time)

>>41599113
Yes

>>41599199
thanks sempai
i cant math

>>41599002
So around 16%?

>>41598929
I don't have a measuring tape

>>41599490
for fuck sake, what are they, like 2$? or go home to your mom and dad and borrow theirs, or your neighbors. cause all grown ups have one.

If I inject my normal length teenage son with HGH will he turn into a giant?

I want my son to be big, stronk man.

whats therecommended SS app

When you stall and you want to substract 10% of weight do you count the bar or not?
Also, do you count the bar for your 1RM?

when do I know when 100g of whatever I want to eat has "x" calories is related to ONLY the flesh or does it take into account the whole thing?

like in papaya, it has 40kcals poer 100g but is it just the "meat" ?
what about avocados, theyre really high in calories but if I count the skin and seed shits insane like 300-400kcals per one

Do I have to cut caffeine entirely if I plan on taking creatine?

What is the official si conversion from scoopz to cc? It seems like every whey bag I get has a different size scooper

is the V taper/line really genetics or should I be doing something for it? I do ab wheels and alternate it with hanging leg raises
its barely there in frontal view unless I push guts out, side ways its pretty visible

i'm 13%bf MAX, every are is shredded and I have veins all over my body and I want to bulk but fuck me is the V missing

Retarded question, but is it possible to increase your BF% while staying the same weight?

>>41601002
I wouldn't bother with creatine

>>41600096
Yes
Yes

>>41583528
i used to raw dog sluts, never got an std, (got tested once i got with gf) but i don't recommend it as a rule of thumb. getting an HIV test because of unprotected sex with a needle user is pretty nerve racking. and how many girls you fuck have fucked guys that have fucked girls that used needles or fucked guys that used needles? think about it. who cares about stds that are just pain. a half hour long feeling is not worth having HIV.

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After reaching 4 plates my thighs and quads are too big and my bollocks and cock get squished when I'm doing deadlifts

What the fuck do I do about this other than sumo deadlifts?

>>41576546
how the fuck do i barbell squat without my neck or back hurting. i must be retarded because i cant figure out how low bar works -- i cant even get the barbell off the hooks without it feeling like its going to slide off my back. high bar hurts like hell, always.

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>mfw sports no fun because I am half way to my goal of 90kg from 126kg and I can't really improve because of diet

http://www.dailymail.co.uk/health/article-4546722/Salt-won-t-heart-attack-says-scientist.html

Thoughts on the salt meme? I tried doing what this dude suggests and having about 2 tsp for the last couple of days and I feel okay.

He basically says that we shouldn't believe the anti-salt kikery that we hear from (((health professionals))) because it lowers sex drive and increases weight gain and other bad shit.

>>41603219
>The average Korean eats over 4g of sodium a day. Yet Koreans have some of the world’s lowest rates for hypertension, coronary heart disease and death due to cardiovascular disease.

Yeah, maybe because they're not all fucking obese and don't base their diet around crisps and pork pies?

>Evidence suggests approximately 80 per cent of people with normal blood pressure do not suffer any signs of raised blood pressure when they increase their salt intake.
So 20% does.

Article is full of shit. Get a reputable article somewhere and then come back.

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pls help me fit
Im a girl and 5'9 and 140 lbs. I've been skinny all my life and i have a fast metabolism. I'm a size 2/4. i want to become thicc but im not really sure if thats possible for me, so im willing to settle for just gaining some weight on my hips/ thighs. i did track all throughout highschool, so i'm not really sure working out would help, and im scared to become muscular because i already have fairly broad shoulders because im tall. The only thing i saw online besides that "eat more healthy calories" bullshit was this vitamin drink thing that they give to anorexic and starving children called apetamine, and i was going to try that. any advice? does anyone know anything about apetamine? i also just went on birth control also because many woman complain that they gained weight on it but thats my goal. i'll post a pic if needed

My TDEE for bulking is 2400 calories including exercise. I'm 5'6 130lbs looking to get bigger, but trying to put it on as lean as possible.

My meals including full fat milk amount to 3300 calories, should I replace the full fat milk with skimmed milk (to bring me down to 2700)?
I'm just worried about putting fat on faster than building muscle...

>>41603442
Women don't get muscular in the same way that men do i.e. it takes way more effort. Just eat a slightly above your TDEE and prioritise squats, lunges and protein intake

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>>41603442
For the love of god don't pick up any weights or eat properly, you'll obviously instantly turn into pic related without any effort

Also whatever you do, do not improve yourself and instead abuse medicine like the pill and apetamine, much easier.

>>41576546
My achilles and shoulders are wrecked. I can't walk/stand very long and lifting makes my shoulders worse in the long run. I want to just hit abs instead so I'm at least making SOME sort of progress outside of recovery. I'm thinking of hitting the Ab Ripper X program. Is this worthwhile or is there a better ab workout I can do that also wont rely on using my shoulder to stabalise?

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>>41603570
How would i be abusing medicine. i take the pill as recommended and i would just take the recommended does of apetamine. when i did track in highschool and worked out i literally looked like a boy lol. did u not see how i said i was 5'9 and have broad shoulders. i also have the biggest thigh gap ive ever seen i just want to put on weight before i start to do shit like squats etc. pic related

>>41603695
Literally just get on starting strength and do a lean bulk. You won't become massive, but you'll get closer to being what you're looking for. You don't have to piss around with the kind of thing you're talking about - you're better off investing in a decent protein powder than that and just lifting hard.

>>41603757
I don't think you're getting it. i dont want to just gain some weight. I want to be THICK. i want to have more fat and curves how will lifting hard and strength training help me. None of the thick girls i know irl work out or do fucking bulks

>>41603818
If they're fat their life is a bulk.

>>41603857
lol'd. But they're not fat they just have big thighs/ass compared to their stomach and other body parts. i just don't want to be skelly i don't feel feminine or sexy

>>41576546
You think you've got it bad, my gym's smallest plates are 2.5kg. Here's what you do: you add reps before adding weight.
>but how many reps
Well I'll tell ya.
Go to google and type in "exrx 1rm calculator". You're gonna type in the weight you just did for 5 and get your estimated current 1rm. Write that down.
Next you're gonna type in the next increment of weight into the 5 reps box. This will give you a corresponding target 1rm. Write it down. Your goal is to add reps to your current weight until the number of reps you can do with your current weight, typed into the calculator equals the estimated 1rm of the next weight increment. Then, in theory, you'll be able to step the weight up for 5, and repeat with the next increment.
So, when adding reps simply lift your current 5 rep weight for as many reps as possible, and when you get home type in the number you managed into the calculator and check the estimated 1rm against the target.
Don't blow your load in the first set though, try to keep the same number of reps across sets e.g. don't do 10 reps in the first set if you're only able to do 3 in the next two sets.
Bonus: because you'll be working closer to hypertrophy range this may be better than just adding the weight every time. Because you're varying rep ranges it might count as really shitty periodization. It might also increase your work capacity over just doing 5s every time. Or not, the fuck do I know.

>>41581314
You do have a coach right? You are training at a boxing club?

>>41584640
Gonna be kinda hard to get in firefights when we're not at war dipshit

>>41585761
Because in DB bench you're stabilising two weighted objects instead of one, and your chest is forced to work harder to do that. Guessing.

>>41588332
You better had, they'll only get worse if you don't.
If you can get ahold of a bike you can cycle instead, can be just as intense but low impact. Failing that, try swimming or even just walking. Maaaaybe jumping rope but that's still higher impact than all the above.

>>41589310
Can do drills with a partner to stop this. Like you stand with back to a wall and your partner hits you for a minute, you can defend but not punch back. I think bas rutten had a video of him doing this at his gym, look it up.

>>41603695
If it's only for anorexic or starving people, and you're neither, you're abusing it are you not?
Like other anon says, literally just eat a bit more and lift weights. You will never become too muscular, women have to work far harder than you ever will and take copious amounts of roids to get bodybuilder big. Read the stickeroonie.

SS Gomad or P90x doubles?

Is there any reason to avoid working out with DOMS? Other than the actual pain of it, what's the problem assuming I don't go for as many reps/as heavy weight while it's affecting me so I don't get injured?

The sticky links to this variation of SS: http://newbie-fitness.blogspot.ca/2006/12/rippetoes-starting-strength.html
How does it compare to regular SS?

Is drinking almond milk with two scoops of protein powder in the morning enough for breakfast?

I lift at 6am daily so I want something quick before that

>>41605061
bump

>>41603290
>>The average Korean eats over 4g of sodium a day. Yet Koreans have some of the world’s lowest rates for hypertension, coronary heart disease and death due to cardiovascular disease.
They are a different fucking species than Whites. Might have something to do with it. In addition to the average bodyfat %, and don't forget that most of the problem with "american" obesity is niggers and spics, who have a vastly higher rate of obeast than Whites.

>>41605061
It's enough, but it's gay. Use real milk and not almond juice (almonds don't have teats).

>>41605051
You may as well ask how SS compares to SS. The first edition of PPST had a different version than the third edition does. I mean, the basics (3x5 and add weight, mainly the big lifts) are the same, but the details are different.

PPST1ST
Stage I was run until backoff periods were needed, aka stalls
A: Squat 3x5, Bench 3x5, Chins/Pullups (alternated) 3xMax
B: Squat 3x5, Press 3x5, Deadlift 1x5

Stage II is basically the "advanced novice" progression
A: Squat 3x5, Bench 3x5, Chins/Pullups (alternated) 3xMax
B: Front Squat 3x5, Press 3x5, Deadlift 1x5/Power Clean 5x3 (alternated)

Generally when you can do more than a bunch (this is inconsistent on different pages, one says 10 one says 15) chins then weight them in alternating sessions and aim for 3 sets of 5-7 reps.

PPST3RD
Stage I was just to introduce the lifts and get the Deadlift well ahead of the Squat
A: Squat 3x5, Press 3x5, Deadlift 1x5
B: Squat 3x5, Bench 3x5, Deadlift 1x5

Stage II introduced the Power Clean and was only run until the form looked good.
A: Squat 3x5, Press 3x5, Deadlift 1x5
B: Squat 3x5, Bench 3x5, Power Clean 1x5

Stage II happened after the Power Clean form started looking good.
A: Squat 3x5, Press 3x5, Deadlift 1x5/Power Clean 5x3 (alternated)
B: Squat 3x5, Bench 3x5, Back Extensions/GHR (alternated, each 3x10), Chins/Pullups (alternated) 3xMax

The recommendation for weighting the chins/pullups is about the same as in PPST1ST.

The "advanced novice" for the PPST3RD program made the Squat "light" on Wed and introduced a top set/backoff sets on Mon/Fri, used 3x3 progressions for the presses, moved the Cleans to 4x2 and the Deadlift to 1x3, each done as the lift itself stalled out.

>>41585910
15-17 minutes. Gym is three miles away, six there and back, and I bike.

>>41576546
Are you supposed to flex for CBT threads?

So hiit is decent for losing weight, but does it have as great an effect for cardiovascular health?

Not sure if i should just continue hiit or switch to normal cardio when I'm done with my cut.

>>41605958
It's very good for cv health. It won't give you the legs or lungs to run distance (3+miles) fast so if you need that for whatever (USMC etc) then you do have to run, but if all you're interested in is being healthy and lean, you can just do hiit for your only cardio, if that's what you prefer and/or enjoy.

redpill me on starting strength

Can I do PPL thrice a week instead of six times?

I think I fucked my shit up hopping a fence three days ago and now the right half of my groin hurts like a bitch.

Should I stretch it out or see a doctor?

Anyone used thibedau's 6 day a week higher frequency lower volume program? I've been doing it, feels weird to be in and out of the gym in 45 minutes

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>>41588888
checced

>>41576546
can i get some recommendations for a calisthenic workout that'll work on my upper body ? im going to start a split after two weeks and i want to have some sort of base to start off of

How does re-composition work?

is it pretty much just eating and maintenance while making sure your lifts go up?

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>>41588888

why does no one answer anyone in these

People who've taken testosterone:

did you notice a difference in your mood/confidence? how drastic was it?

does your dick work better?

>>41605936
We will notice but not bully
>>41606161
read the book and find your own answer to the rippetoe question
>>41606254
Naw yo'll cuck yourself
>>41608129
yes, but don't do it to get lean just for staying lean
>>41608990

>>41606303
doc

As someone who is stalling during their noob gains while on a small ~300 calorie cut (skinnyfat), how much of this would you attribute to the cut, or is my form probably just bad (in other words, if I ate an extra 1000 calories with the same form, would I more likely than not break my stall)? I know "eat more gain more" is obvious, but I thought that you could power through your noob gains at least while on a cut.

Can you take several supplements at once? I've got plans to start taking multivitamins, potassium, and fish oil to help with weight loss and exercise, and each of those is 2 tablets/capsules a day, after a meal. I'm thinking of taking all three at once after breakfast and lunch, or would I need to start eating six times per day?

Are hammercurls good as a bicep accesory for 5x5? What sets/reps should I do and should I do them while resting for other lifts?

>>41609177
I like traditional bb curls but hammer curls are fine aswell I guess
2x10-12 on deadlift days
not supersetted except when you're in a hurry

>>41577176
I'm not even OP, but thanks dude I've actually never thought about it like that

How is this routine? I'm looking for aesthetics and some strength as well. Been doing it for too long now, it's too much volume right? Dont mind the stuff after the reps and sets.
I need help fit..

ABCxABC

A
Legs and Shoulders
Barbell Squat 5x5 =115KG precis (closer stance) stay ish, djupare
/Barbell Squat 4x8 = 102.5KG ök lite/
OHP 5x6 = 50KG ök precis 3x8? (52,5KG 5,5,5,4)
/OHP 4x8 = 45KG stay/
Side Lateral Raises 3x13 = 10KG stay
Side Lateral Raises 8KG AMRAP SS
Chest Supported Rear Delt Fly 3x15 = 6KG stay, 15deg
Front Raises 3x11 = 14KG focus, SS
Calf Raises 3x25 = 40KG ök lite
Facepulls 3x23 = 15KG focus stay (underhandgrip)
Crunches 10KG 3x95 F15

B
Back and Biceps
Deadlift 3x5 = 142.5KG precis ök neutral spine
/Deadlift 3x8 130KG ök lite/
Barbell Rows 3x8 = 75KG ök reps, elbows close to body, thumbless?
Pull-ups 3x7, stay ti 8 =
Dumbell Rows 3x10 = 34KG stay börja me vänster
Barbell Shrugs 3x15 = 125KG stay
[ALT] DB Shrugs 4x25 =
EZ Bar Curls 3x9/8 = 30KG
Decline Hammer Curls 3x10 =
Alternating DB Curls 3x8 =
Concentration Curls 3x12
Abs

Forgot chest day..

C
Chest and Triceps
Bench Press 5x5 = 82.5KG stay Safety pin på sjätte notch
/DB Bench 4x8 = 26KG ök) 4x10 24KG)
Dips 3x8 = 20KG stay
Incline DB Press 3x9 = 22KG stay 30’
Cable Flyes 3x9 = 12.5KG stay, 1 rep ifrån
Cable Flyes 3x10 = 10KG stay
Skullcrushers 3x8 = 32.5KG stay focus
Close-Grip Bench 3x8 = 32.5KG stay
/Overhead Tricep Pulls 3x10 = 15KG stay
Cable Pulldowns 3x10 = 17.5KG stay
/Close DB Push 3x10 =18KG ök/
/Close-Grip BP = 40KG 3x10/
Wrist Curls 3xF = 20KG kontrollerat

>>41578974
pls respond

I've got a job that requires me to sit and do nothing for hours at a time. I was wondering what are some decent excercises I can do witbout weights that won't necessarily impact my real work out later? Currently doing planks, stomach vacuums and kegels as well as dips and chin ups when I can.