qtddtot

Does anyone have crazy chest vascularity? My chest looks like my fucking forearm, veins running from one end to the other. Is this genetic? Do I stop doing 250 pushups a day? Not cheating either.

>>41683494
no ofcourse not. a healthy diet consists of a variety of foods in moderation, including vegetables, seeds, nuts, fruits, dairy, meat, fish, grains.
it's important for health and gains.

>>41683704
pinch your shoulderblades together and up, so the bar can lie on your muscles instead of your spine.
if this doesn't work, wrap a towel around the bar.
or you can lay the bar a bit lower on your back, which is called a "low-bar squat". (websearch it)

>>41683705
there isn't. if you train for a while and then take some time off, you'll rapidly gain muscle when you start again.
if you train for a while and then take steroids, you'll also rapidly gain muscle.

>>41684124
just ask someone to help you perform the barbell exercises.
tell them you're new at this.
don't use too much weight.
rest doesn't really matter.

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I stepped on something sharp a week ago, but I'm pretty sure I pulled it out. There's nothing in there but it still hurts. What should I do?

>>41684660
give it a week, try to stay off the foot. Your body is pretty good at disintegrating foreign objects in your body.

>>41684238
I dont have it but chest vascularity is factored with %age, water concentration and part genetics. I am overweight now but my hands and forearms are vascular even though Im just a lowly IT nerd.

I have started to feel pain above my right elbow especially during bench press. I don't bench much, just 50kg, but I've only been to the gym for like a month after 2 years of sitting on my ass. Should I see a doctor, rest, or reduce the weights?

My friend who I lift with sometimes said the body can't digest carbs after 8pm. Is it true?

>>41684794

No.
The body does not know what time a clock says it is.

The original point regarding the "no carbs after xPM" is probably based on the fact that we are less active in the evening, and so any carbs we eat are less likely to be burned off straight away and be stored, potentially as fat.

>>41684794
DON'T FEED THE MOGWAI CARBS AFTER MIDNIGHT

I'm about 147 lbs at 6'0 auschwitz mode
Should I learn to meal prep and get up to 160-170 lbs before even entering a gym? It makes sense to me that I'd be stronger at 160-170 lbs having more muscle than at 147 lbs starvation mode

>>41684899
So what, I'm 5.10 and 63 kilos and I'm doing fine so far. Just eat ,sleep and work out a lot...

>>41684899
I should mention that I do alot of heavy gardening so I wouldn't be entirely sedentary ...

>>41684899
you have zero reason not to lift immediately. start a lean bulk, follow a program like Phrak's GSLP or SL, get fuarkin' shredded.

MONDAY/THURSDAY - CHEST/BACK
Chest
* Bench Press - 5x8 OR - DB press - 5x8
* Incline Press 5x8 OR Incline DB - 5x8
* Machine flys - 4x10
* Chest press (machine) - 4x10
Back
* T-bar Rows - 4x10
* Lat pulldowns (front) - 4x10
* Seated rows - 4x10
* Face pulls - 4x10
* Reverse flys - 4x10

TUESDAY/FRIDAY - ARMS
* hammer curls - 4x10
* OHP - 4x10
* Overhead tricep - 4x10
* EZ curl - 4x10
* Side raises - 4x10
* Machine curl - 4x10
* Seated push down - 4x10
* Tricep push down - 4x10
* Front raises - 4x10
* shrugs - 3x15

WEDNESDAY - LEGS
* leg press - 4x10
* Leg extension - 4x10
* Leg curl - 4x10

Rate my routine, I think there's definitely room for improvement here. I'm a 6'4", 165 lb lanklet. 3 weeks of consistently running this routine as a beginner, seeing some very decent gains mostly in chest

when do you guys take creatine? First thing in the morning? pre-workout?

How to develop good peaks on arms?

I have gone from 13.5" to 16" in the time i have been lifting but my arms just look bigger with no peak. I have long as fuck arms and bicep insertions that make my arms look DYEL no matter what i do.

Thinking about adding in an arm day to my strength routine.

>>41684988
stop doing fucking splits, you're a beginner. read the fucking sticky and pick a program.

Which is better for maximum abdominal contraction:
inverted situps (upside down/hanging)
roman chair situps (GHD situps)
also which one is easier on the lower back? Or is that a myth?

>>41685002
eat red meat a few times a week, no need for creatine

>>41685027

What's wrong with splits as a beginner? You're working the same muscles.

So I use Fitbit to track my workouts and calorie intake/ burning. I've been trying to eat healthier the last few months and work out more. Ever since I started tracking calories I've noticed that I'm averaging 1,000 to 1,500 calorie deficit but I'm not losing significant weight or body fat. Right now I'm at 205Lbs and about 20% body fat. I work 12 hours a day so it's unrealistic to eat multiple small meals throughout the day. I get breakfast (3 hard boiled eggs) at 9:30 and lunch (usually leftovers) at noon. The rest of the day is basically spent walking. I walk between 5 and 10 miles on an average day.

I guess my question is: what are the negative consequences of too much calorie deficit, and even with such a large deficit, why don't I have the body of an Ethiopian.

>>41685091
To be clear, I'm not working towards having the body of an Ethiopian. I want to get my weight down into the 180-190 range and/or be around 8-10% body fat.

>>41685077
you're working those muscles in the most inefficient way possible. Doing compound exercises in the beginning works all of your muscles collectively and gives them the same benefit, if not better, as lifting them individually.

You'll waste less time, you'll look less dumb, don't do a fucking split until you have decent compound lifts.

Also just saw that that's a 5-day routine. Don't be a retard: Just lift 3x a week until you reach intermediate status.

>>41685111
losing 15 lbs is not going to get you 10% bodyfat. Just do the math: is you're 20% at 205 pounds, that means the minimum you'll have to lose is 25lbs and even then you're going to lose a bit of muscle so it'll likely be more in the 160-175 range.

> I've noticed that I'm averaging 1,000 to 1,500 calorie deficit but I'm not losing significant weight or body fat.
STOP

FOR CHRISSAKES DO NOT GO ON A 1000 CALORIE DEFICIT UNLESS YOU'RE A HAMPLANET

>>41685077
monday: squat, bench, row, curls, triceps extension, facepull
wednesday: deadlift, overhead press, pull-ups, push-ups, curls
friday: squat, bench, row, curls, triceps extension, facepull

barbell lifts 3x5, pull-ups/push-ups 3xAMRAP, others 2x10+.
try to increase the weights a little bit each session on the 3x5's.

you'll make faster and better gains with this, and you'll spend a lot less time in the gym.

>>41685200
That's why I said and/ or. To be honest I don't have a very clear fitness goal. I really just want to look better than I do now. Less fat, more muscle.

>STOP
That's the biggest thing I'm concerned about. I didn't know what a deficit I was at until I started counting calories. Now that I understand how much I'm under-nourishing myself, I'm wondering why I'm not losing weight at all. Maybe I'm losing fat and gaining muscle but I doubt it. Last year I weighed around 215-220. Last month I weight 198 at my lowest. But that was only one weigh in. Right now I'm up to 205. If I feed my ass any more then how am I supposed to lose the weight? I'm not trying to be argumentative either I'm really curious

>>41685333
your body is very efficient at burning calories: if you start eating extremely under your maintenance, it's going to start thinking you don't have access to enough food and more-or-less store everything you don't burn. The only way to lose weight healthily is a low deficit. Never ever eat under 60% of your TDEE.

For christ's sake read the sticky.

Am I a disgusting fraud if I bounce my deadlifts?

>>41685409
this isn't true though.

>>41685427
touch-n-go is a valid training method.
bouncing mostly just increases risk of a back injury.

All I care about is packing weight, but I heard cardio is essential. Should I do it or will it kill my gainz?

I lost my lifting partner and I'm too much of an aspie to ask a stranger to spot me. Will I still make progress substituting dumbbells for my bench presses?

>>41685456
add as much low intensity cardio as you want.

medium/high intensity cardio is fine as long as you don't overdo it.

if you notice a significant decrease in strength, you probably overdid it.

cardio can be boring as fuck, but it's definitely healthier to do it.

>>41685456
Eat enough and your gains will be gains. Your heart will thank you now and when you are older.

>>41685524
dude, really, just "can you spot me?" is all it takes...
i don't think anyone's ever not helped me when i asked them for a spot.
yes, dumbells work too, but they won't hit the triceps as well.

>>41685442
so you would recommend going 1000 calories on a deficit even if the TDEE is just 2100? Because that is a terrible fucking choice.

>>41684238
Your vascularity is coming from the high rep counts you're doing. In order to continue replenishing the muscle, the body increases bloodflow with larger veins. You've made the pushup into almost a cardio exercise.

>>41685566
if it's low carbs, it can work.

fasting (0 calories) is also a fine way to lose fat.
no, you won't lose muscle.

>>41684988
Unless you're on steroids or operating far below your max, thats probably overkill

>>41685596
do not fucking listen to this retard

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Possibly fractured my foot?

my metatarsal (bone leading to little toe) hurts like hell, can barely walk on it. I think I did to much yesterday on the treadmill. But I did the stair climber today and didn't hurt and eleptical. Anyone have any experience with this?

>>41684701
?!?! no it isnt?

>>41685039
Even if you eat red meat at every meal you only get a fifth of the creatine that comes in supplements, and still miss the recommended mark in sports medicine

Need a bit of help on understanding form for OHP and bench presses.
Apparently for OHP somehow you are supposed to use your shoulders while lifting the bar. However I just kinda tend to try and push the bar over my head and I don't really see what my shoulders add to the equation. I try lifting the bar as close to my face as possible and do the whole forward-head-motion thing once it passes my head but I don't think it does anything other than looking silly.
Also what is the best form for bench pressing? I've seen people saying have your arms at 45° to your body, others say to keep shit parallel. I don't know if one is better than the other.

how much dick will i reveal going from 20-12% bf

>>41685646
it depends on the object obviously, but if you get a splinter embedded in your body your body will naturally push it out or try and break it down. It's a lot slower than digestion but it will go away. Happened to me a half-dozen times when I got a stiff beard hair stuck in my finger.

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>>41685680
even better, you will transcend literally and become a tranny and cut it off

>>41685665
Flare your elbows to the side. Add weight. Profit. It's not the most efficient way to get the bar overhead, but it's a great way to put a lot of weight on your delts

>>41685680
maybe a fifth of an inch.

>>41685029
anyone see this, have some data?

>>41685077
Just to add to what the others said... You really only need to do an absolute beginner program for 3-6 months. Stop overthinking it and just go to the gym. Move on to the split in a few months.

>>41685700
For OHP or bench pressing? I don't understand how it could be possible for OHPs.

>>41685706
they're different.
inverted situp has peak load in most contracted position, while RC situp has peak load in most stretched position.

if you want data just websearch "inverted situp emg" or whatever.

>>41685731
not him, but for ohp you should keep your shoulders externally rotated at the start and gradually rotate them internally as you press up.
from a front view, this will show as elbow flare.
here's a good example:
https://www.instagram.com/p/BHcXaxtjLTT/

1. Do you think it would be faster to start with 3x5, work my way up to the weight I want to lift and then increase the sets/reps than it would be to start at 5x12 and gradually work my way up to the weight I want to lift?
2. Is it gay to like cute girls with dicks?

>>41685775
yes, yes.

I can't hit my lats whenever I do pullups / pulldowns. Anyone have advice or alternative exercises?

>>41685805
it's pretty much impossible not to use your lats on pullups.

anyway, watch this carefully and use that form:
https://www.youtube.com/watch?v=KROQhJ1Wx7s

also focus on pulling with your elbows.
a thumbless grip and not squeezing forearms might help.

Wen't on 500 cal deficit 2 weeks ago. Low carb
Lost 5 lbs now including waterweight.

But my lift are falling hard. About 10% in all major lifts
Bench 225 to <200
Military 125 to 110
Dead 315 to 290
Squat 225 to 200

Normal?

>>41685898
10% isn't that much.

Are you doing the same amount of volume?
Are you getting enough protein?
Are you sleeping the same?
etc etc
all those things affect performance.
10% isn't that big of a change

Cant keep my scapulae retracted when benching. How do i fix this? All I'm currently doing is barbell rows,

>>41685860
Thanks man. I'm usually do 3x10 pullups and then 3x10 pulldowns but my lats still look like they're lagging behind. Either my form is bad or am I falling for the size = strength meme? I'll definitely take the advice though

Same volume, 1.2g per lbs, sleep went shit though

I'll just wait it out then

>>41685989
you can also try some straight arm lat pulldowns to get a feel for engaging your lats:
https://youtu.be/lrGA-Tv1uTY

you can do them with light-ish weight before pullups to get a good contraction, and after pullups to finish your lats off.

>>41684988
Jesus does anyone read the sticky these days?

Sl 5x5, go to the website linked in the sticky and start this program. Your gains my seem decent now but you could be much farther ahead on a decent program.

what are low fat, low sugar, high carb dishes apart from maybe pasta
no bread pls

>>41685999
decreasing volume a bit and improving sleep could help.
i wouldn't worry about 10% though.
unless you're very strong, you'll easily gain any lost strength back as soon as you start eating more again.

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>Diet at any sort of noticeable caloric deficit
>Within 3 days lose 30 points off my IQ and any interest in doing anything

Anyone else know this feel? I always see people complain about the hunger, but at 1lb/week weight loss that's not bad at all. What gets me is not even being able to enjoy TV and videogames because my brain feels so frazzled.

>>41685091
When anon explained this very well in another thread.

Ok start by imagining all the time that you have been eating at a cal deficit. Now think of all the time you spent cramming your face with no regard for what you eat? I'm sure this will answer your question. Weight loss doesn't happen in a day it's a 6+ month process

>>41685612
Yes. Unless you are already a very fit individual a water fast is almost always a bad idea.

Best volume for ectomorphs?

>>41685680
It depends on the size of your abdominal muscles. I had very weak abdominals for years then started training them and all I could think about in the shower was how much more hung I looked. Of course that's completely visual so the other anon could be right and it only gave me another fifth of an inch.

>>41686075
less carbs, more low intensity cardio.
go for a walk.

Are squats with bands (around bar and rack, pulling down) better than regular squats?

>>41686201
I run 30 miles a week, I doubt I need more LISS cardio. As for carbs, I did try keto for 4 weeks and had the same issue, it seems like its just part & parcel of a calorie deficit. Maybe that wasn't long enough to get fully keto-adapted but I was getting pretty tired of eating keto-style.

Do you count the weight of the bar when doing t-bar rows?

Why is high bar so much better than low bar when it comes to squatting?

What do tibula to femur ratios imply?

E.g longer tib than fem, equal tib to fem, and longer fib than fem

What are the benefits and weaknesses of each ratio when it comes to weightlifting?

What's the most intense bodyweight exercises for chest? Something that doesn't require any additional equipment except for maybe chair.

>>41686931
planche pushups

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can anyone rate this routine for a beginner? anything you would add or tweak? gonna start running this and want to know if it looks good

>>41684899
Anon, start lifting now. There is a learning curve. If you start meal prepping AND lifting right now, by the time you hit 165-170lbs you'll also be comfortable and experienced with excersises and therefore take full advantage of potential gains.

>>41687300
It's fine. The only thing I would tweak would be to get rid of the amrap, an extra 2-4 reps for one set out of three once-twice per week is going to contribute little to nothing. You'll make plenty of gains regardless.

I want to start counting my macros, how and where do I start? Any free and braindead apps to record like fitnotes?

>>41687861
myfitnesspal is a good one. Both the mobile apps and browser site are easy to use and a ton of sources to use. Also a barcode scanner which is nice.

>>41684217
Gave grandmum a back massager came in a few minutes later and she had it on her pussy, and we both acted that didnt happen whatsoever, where do i go from here

>>41687300
I would add pull ups or chin ups on B days. Just do 3 easy sets.

>>41684808
>the body does not know what time a clock says it is
I'll take Circadian Rhythm and Chronobiology for 400 Alex.

I'm fucking around with a real qt, easy 7/10+ and she's great. I just can't get hard for her.

I'm 20, don't take any kind of medication unless biotin, fish oil, vitamin D and b12 fuck with your dick. send help

Do I just go and buy viagra or something? I'm fucking 20 man I shouldn't need it. I was drunk both nights we tried to fuck, maybe that's it?

Does body fat affect viable gains? Im probably in the 20-25% range and I have put on about 20 lbs since August yet I still look relatively the same, aside from some minor fat gains

>>41688306
It's the liquor.
Go out with her a few times, make out with her and fool around but don't go for the kill. Don't beat off the while. Maybe 3-4 times out, THEN make her suck your dick and you'll be diamonds.

>>41685170
>Also just saw that that's a 5-day routine. Don't be a retard: Just lift 3x a week until you reach intermediate status.
Different anon. Whyfore?

can anyone post the eating disorder dude that roided without lifting? thanks in advance

So 2 days ago I started lifting for the first time. I wake up today and my forearms are fucking huge. Is it possible for muscles to grow that fast or is it swelling of some sort (it's not painful at all)? I can't even roll my shirt sleeve up to my elbows anymore...

Only forearm exercise I was doing was hammer curls...

You guys have helped a lot with my autismo so imma ask you this.
I see of then people talking about making eye contact with girls and holding it with/without smile depending on the source.
Problem is when I get eye contact with a girl, or even guys for that matter, they immediately look down.
I never get a smile or get to smile myself because people look down so quickly.
And before you ask, no I'm not a manlet.
So what am I doing wrong/ what's my next step? I managed to get rid of manual walk but keep confident body language so idk anymore.

>>41689033
Bad news, you have popeye cancer syndrome. Only thing to do now is auto-erotically asphyxiate yourself to beat the cancer to the kill.

Should've worn your squat plug mate...

As a beginner should I religiously follow SS or branch out into something with more variance in exercise and regular day to day lifting? I don't want to take this slow and steady, I want to push myself hard from day one and make constant progress.

I need the invite to the /fit/ discord if it still exists.

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how do I get unaddicted to coke? it's the only thing that I can't go without.

I was just in the middle of doing one of my warm-up sets of 135lbs and now by right lat hurts well enough that I have to cancel the workout.
What exactly did I fuck up?

>>41689300
SS Is good for beginners if you actually do power cleans (and get someone to show you how to do them properly) and add sensible accessories (pull ups, some variety of heavy rows, etc.)

Really though, any program that has 5x5 working sets, and includes bench, OHP, squat, and deadlift will be just fine.

As a beginner, you can get good gains from something like

A:
-Bench
-Squat
-Rows
-2 to 3 accessories

B:
-Overhead press
-Deadlift
-Pullups
-2 to 3 accessories

Most beginner programs are essentially that, usually working out three times a week (AxBxAxx). When I was a beginner I went every other day for the first few months (AxBxAxBxAxBx....) and did other sport 3 times a week - which was probably over training but was a lot of fun

>>41684217
Any tips for long leg squatting and dl? My back seems to take too much of the weight

>>41689471
quit cold turkey. It'll be hard as fuck but after 2 weeks you'll find yourself not craving it as much.

Also, sparkling water helps A LOT.

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Is it okay to take long rests between compounds, like 4-5 minute per set?

I realised for something like this, I have been spending 2 hours in the gym...

>>41689627
for a beginner program 4-5 minutes is a lot. I usually just rest for a little over a minute.

>>41689642

If I rest for a minute I would definitely fail sets, minimum for me is around 3-4.. I thought that was the standard rest time between compounds?

>>41689627
>bench & ohp everyday
>alternate row & chins
I just don't get why beginner programs are so push-centric. 99% of people are walking around with weak af backs. At least throw some pullups or lat pulldowns in there.

>>41689648
if you're lifting heavy maybe, it's I'm lifting less than 200 pounds I'd say you're resting too long or breathing wrong.

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SS+GOMAD y/n?

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I'm just about to finish my second 6 week cycle through an intermediate program, made some nice progress, and I want to cut for 3-4 weeks to trim off some fat before I start the next one.

I'm 186cm (~6'1") tall, and weigh 83.5 kg (183.7 lb), with around 16.5-18%bf (tape measure and electric impedance are both in this range).

I'm not planning on a very dramatic calorie reduction, just half my carb portions (already pretty small) and increase the amount and intensity of cardio I do in my four non-lifting days a week.

My question is:

Should I deload my working set's weight, and try to gradually work back up to what it is currently, deload and try to increase my number of reps/sets, or just try to maintain the weight and sets/reps I lift to prevent it from atrophying? Or something else entirely?

What is creatine and why do I need it?

>>41689671
you don't, but it can help you make moderately better gains - one of the only supplements that is scientifically proven to do so other than steroids.

I stopped using it after a few months because it gave me awful stomach cramps about 1/2 of the time I took it, no matter what I ate or when I took it. Also there is evidence that long term use, especially heavy use, can make you go bald faster and damage your kidneys.

>>41689657

How do I breathe properly?

>>41689742
check the stronglifts pages

>>41689774

Gotcha anon. But that guy also advised resting for 5 minutes..?

I mean I don't even bench 60kg, currently at 52.5kg but I feel like if I don't rest, I will definitely fail the set.

Addicted to beer, does anyone have any tips for quitting?

>>41689806
how addicted is 'addicted'?

>>41689786
he only advises 5 minutes if you failed your last set of reps.

3 if you barely made it

and only 1 if you managed fine.

>>41689820
Can't seem to go a day without, I wake up thinking I won't be having any today, but as evening comes, these thoughts disappear and I always end up buying some.
I try not to get drunk during weekdays, so most days I'll only drink around 2 pints, but on weekends I drink around 20 pints or more.

So quick cut diet question.
I have heard that when on a cut, you should eat 0.7g of protein for each pound of bodyweight.
So that means that if I'm 70kg, I have to eat 100g of proteins a day???
Does that means I need to eat half a kilogram of chicken breast per day???

>>41684960
>>41687327
Alright, 15 min until my first square meal... 4 every day until I hit 170 lbs then 5 meals, 180 lbs then 6 meals etc ... thanks guys I got about 150 lbs of pl8s, a barbell and 2 dumbells ... so that'll probably last me a month or 2 ... then i'll get some more used

5/3/1 or The Juggernaut Method 2.0? Im looking for a "powerbuilding" routine

So, I'm getting back into lifting, but I'm not sure if I should start from scratch again. Anyone been in the same situation?

>>41689846
There's lots of ways to get in protein other than chicken.

>>41689846
sounds about right. I'm like 84 kg and it's about 120-130 for me.

>>41689863
test the waters. Doesn't hurt to start light and progress fast.

>>41689840
go cold turkey, it will be hardest at first but easiest long term

that, or limit yourself to one pint per weeknight, starting on a Monday, and the next week have none on weekdays. From there, you can start to tackle your binge drinking on the weekends

It is also a good idea to tell someone, a friend or relative that you trust and can rely on, because promises made to others you respect are harder to break than ones you make silently to yourself. Good luck anon

>>41689894
Thanks anon, I will try.

>>41689839

Hmmm seems like for most of my sets i barely make it.. damn should I deload.

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(m, 6"4', 190lbs) I'm feeling a bit stranded with GSLP(phraks, 6months) looking for aesthetics I ain't getting, should I switch to a GSLP-routine with more volume or go for some other routine?

Any tips for gaining lots of fat fast?

>>41689991
Eat at a caloric excess.

>>41689983
After 6 months, you're probably good to go on any ppl routine.

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>>41689667
anyone?

tl;dr about to cut, what do with working set weight/reps/sets while cutting?

>>41690036
Maintain and deload if you fail enough.

>>41690009
You got any favourite for hypertrophy?

Where can I get a decent neck harness in germany? All of the ones I'm finding have sceptical reviews...

>>41690114
They all work for hypertrophy so just pick whichever one appeals to you the most.
I'm following the reddit PPL one, really simple yet effective.

Currently my 4x8 bench is at a pathetic 47.5, if I increase it to 50 I can only manage 5-6 reps per set. Should I increase to 50 or stick to 47.5?

>>41690276
You should eat, do 3*5 and increase every workout. At this level it is 100% a nutrition or sleep issue.

Guys how many cups cooked rice do i get out of 2 cups uncooked rice?

Get a slight pain at the bottom of squats and stiff legged dead lifts. It's right at the bottom of my back just above my glute on the right side. No pain at any other time or any other part of the rep even.

Thoughts on what it might be and what i should be doing?

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Skinny fat here, I am trying to lose a couple of pounds so changed my diest and I am eating less

However I feel hungry and with no energy most of the time, is this normal?

What is a relatively "good" amount of weight to dumbbell incline press?

>>41690402

I'm currently eating at 300 surplus, should I increase to 500?

help me /fit/

I recently progressed to unaided pullups and that's been going well, and I like them. But a day or two after I did a set of them last week I noticed a pain in my elbow joint, right in the inside in the middle. Since then I've also developed a pain behind my thumb (where my dorsal tendon is). I'm not sure it was because of the exercise since I used a computer at work and have had tennis elbow from that before but it's fucking sore. I can barely lift a kettle with enough water for a few cups of tea and any form of pulling motion sets it off, even just6 raising my hand. Driving is a nightmare. But I can still do pushups without any pain so my pulling motion is fine.

What have I done? Tendonitis? And what do?

Thx.

>>41690523
Sauce

my fucking left grip somehow broke doing something and I dont know what. i live off lifting and its the only thing that keeps me from becoming an alcoholic.

the pain is at the base of my ring finger where it connects to the palm. my diddlies and wrist curls are fucked. everything else is mildly ruined. its been like this for over 2 weeks. do I need to take a break?

ive been trying to go as heavy as i can still and avoid pressure where I can but at this point i think im fucked and something might be broken.

Will I die if I do PHUL all days consecutive and move the rest day, I want to lift mon-thu and get the weekend off to score 10s and do coke off of lambos.

>>41684749
Try reducing the weight, if it still hurts go see a doctor

How do you keep your back straight during DLs/rows? I try to conciously straighten it up but it takes a huge fucking effort to try and maintain it. In the end I still just end up archig up anyway.
My posture is fucked, fugg.

>>41690713
>eat about 75% of your daily caloric intake in one fucking meal
>guys I feel bloated
Well no shit. Just don't eat anymore for today.

>>41690828
ok

>>41690817
stay light, work on flexibility, and honestly i think the best youtube vid for me on dls was elliots. just the whole' hinge the back till your hands on knees things then bend legs from there down to the ground ' settled it.

I've been doing Stronglifts for about a month. Started at 90kg 6'1, pretty fat, mostly just eating at maintenace / slightly bulking on workout days. 90.5kg now.

I'm not sure whether I should be slightly cutting, eating maintenance, or slightly bulking. My friends who go to the gym all say dude bulk but I'm fat enough right now, I don't want to fuck my shit up. On the other hand I'm not sure if I should cut since my lifts are quite weak and I don't want to feel like I'm wasting my time.

OHP 40kg
Bench 60kg
Squat 75kg
Deadlift 95kg

Should I just lean bulk now for gains and then go on a long cut once my lifts are respectable? Or eat at/ slightly below maintenance until I stop feeling like a fat fuck?

>>41690592
Not necessarily if you're constantly adding weight. What are your height and weight and bodytype atm? Did you just use a calculator for your TDEE or is the surplus based on trial and error?

>>41690965

I'm 174cm at 62kg. I used a calculator which told me to eat at 2500 calories, but I eat at around 2300.

>>41690997
Have you been tracking your weight? There's lots of interpersonal variance, and even the best calculator can only give you a rough estimate. Track your weight, if possible daily and in comparable circumstances (e.g. always first thing in the morning). At a 300 kcal surplus you are supposed to gain around 300 gram per week (a little more than half a pound I guess. At your weight it doesn't hurt to be in a bigger surplus. 500 kcal should lead to a pound a week. If your not gaining weight, you're not in a surplus. Period.

>>41691095

The problem with this is my weight tend to vary a lot for some reason, I am definitely gaining weight but sometimes it seems like I'm gaining much more than what I'm supposed to, and then sometimes my weight drops a bit.

Maybe it's water weight or something? I really don't know.

>>41691156
Yeah, it fluctuates obviously. That's why I said you should weigh daily and in comparable circumstances. Depending on sodium and carb intake, hydration level and so on it will always be different. There is no "true value". But if you do it everyday, you can see a clear trend. Your underweight atm or at least close to it, so you can pull off a bigger surplus, especially if you're plateauing at that level. Use common sense and don't get too fat though. All I said is valid under the assumption that your form is good.

>>41691175
you're*

english isn't my first language....

>>41690699
Bump

>>41690942

pls respond

>>41691175

I'm not exactly underweight I think, but I'm definitely skinny with a small belly. My bench was first 30kg when I started, so it's not like i have been stagnant all the time but lately progress has been slow for some reason.

>>41691209
My point still stands: If you're stalling at 50 kg and your form is on point - you need to eat more.

>>41691228
How much more? I'm eating at 300 now. Do I go 500?

Yo my filing came off of a bank tooth (Kek thank you army for the quality work) and my tooth is jagged.

Can I just hit it with a file or nah? Also how does tricare work

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>>41690523
You're not going to lose weight without feeling mildly hungry at times, of course it's normal

>>41690534
More than you incline pressed last week.

>>41690632
>>41690693
See a doctor and stop posting on image boards with legitimate medical concerns

>>41690699
Go lighter if it's an issue

>>41690817
Keep chest out and lats tight and core braced. You're not supposed to feel comfortable.

>>41690942
>I'm not sure whether I should be slightly cutting, eating maintenance, or slightly bulking.
You should be a maximum of 15% bodyfat before bulking.
That said, you should always be lifting.

Three reasons:
1. <15% puts you in optimal bodyfat range for hormones as a man, making lifting and life easier and better.
2. Cutting is always easier and quicker the sooner you start
3. It teaches you to eat properly sooner

>>41690276
kg or lb?

Always increase weight over reps. It'll push you further faster. Ignore the other guy, you likely just need to press more.

>>41691400

Kg anon. So I should increase weight and work towards 8 reps?

>>41684660
Disinfect the area, take a sterile diabeetus needle, aim carefully at the center of the thingie, done

I think Ive taken my first trip to snap city. Leg press and the wieght came down too fast mid set, compressed on my ribs and it fucking hurt. Atopped the leg press but finished the rest of my workout because it didnt hurt, and skipped gym on the weekend just to be sure. Today at work though shit was starting to hurt bad. Went to gym for arms and had to skip half of my routine because just moving the wrong way was pain. I dont think anything is brocken but my left lower rib is definitly bruised and its getting in the eay of muh gainz

Tldr should I skip gym till im better or go and take it easy/do whatever doesnt hurt

my bathroom has been invaded by some type of small flies that live about a day (I trapped one and counted the hours untill it died) and I can't get rid of them, I have tried isolating the bathroom for 3 days, I caught spiders from other rooms and inserted in their environment but then the spiders died and yesterday I attempted to gas them but they are back.
Please help I can't take a bath in peace anymore because of those things and they are multiplying really fast, I'd call my parents but my dad's opinion about my intelligence would drop even further

>>41691468
Eat flies for free protien

M 193cm 86kg 24y. 1rm 81kg BP, 119kg Squat, 128DL.
Lifting since January, should I go for PHUL now instead of GSLP?
Also, is the middle rest day necessary? Or can I do 4 working days in a row?

>>41691408
Nothing pathetic about 50kg bench, that's where I started.

Increase weight and work towards anything more than 1 rep. When I'm upping my weight I'll go as low as 3x1 on bench because it's all I can manage at that weight, but obviously I'll add a few sets of x5 at 80% after

Remember, if your goal is to lift more weight then lift more weight.

Some other tips:
Work on your form first and foremost
Find your weak points by failing above your 1RM or very close to failing very close to it, use that info to add accessory stuff

The other stuff becomes important once you reach 100kg+

My forarm is hurting expecially on curls. Why and when will it stop?

>>41691561

I'm doing 52.5kg bench 4x4, I tried upping to 55 today but I failed on the third rep, so I moved down to 52.5.

My form is .. before I lift off the bar I always make sure to arch my back and stuff, but I find that over the reps, my back gets flattened from the weight itself, I don't know how to describe it. Must I make a conscious effort to keep back arched all the time during the lift?

>>41684217
A Day:
Squat
Bench

B Day:
Front Squat
Press

C Day:
Bench
Deadlift

AxBxCxx

Good main lift schedule for lagging bench yay or nay

>>41689991
Its the easiest thing to do you clown

I have a shit chest atm (madcow currently) and shit rib genetics which means that I can never get shredded without looking like skeletor. If I want to into /thiccmode/ (have huge traps + neck) should I just cut out any ab exercises I'm doing rn and just focus on doing more arm/lat/leg work?

6'7" 99kg, current stats are (for 1x5) 0.75/2/3/3.5

>>41691382
>See a doctor and stop posting on image boards with legitimate medical concerns
Absolutely genuinely cannot afford that. I was hoping someone else has experienced this (>>41690632) and could offer some advice, or at least let me know what happened to them.

>>41691600
Do some fucking pull ups

>>41684217
Somethings wrong with my bench press, ohp, and pretty much any movement that involves pushing. As autistic as this sounds, I don't know a better way to word it. My arms don't follow the same path, meaning my right (dominant) arm is controlled and moves smoothly throughout all my lifts but my left, weaker, less co-ordinated arm always struggles, wavers and feels awkward, as if it's moving differently to the over arm.
I'm worried its gonna cause an asymetrical and unbalanced physique, as well asan increased chance of injury. Apparently dumbell and non-barbell exercises help this, but I noticed it again today doing arnold shoulder presses.
Wat do /fit/ dont wanna fuck myself up senpai

>>41691835
i bet you're doing your presses on a bench. dont do that.

also look up closed kinetic chain pushing exercises, and do those.

No energy/too tired to do full workout. I'm doing stronglifts and I do 1 warm up set then 5 sets of 5 each exercise. After I complete my first exercise I'm too tired to fully complete the second so I'll do about 2 sets then end with a light deadlift.

Do I just need to eat more carbs, I mean I'm not lifting heavy I just get tired with all these sets which is tough. I get really motivated to workout but mid workout I just get fatigued and can't complete my workout. My muscles aren't aching it's just exhaustion.

Would an energy drink as a preworkout help? I think I'll try that, I I usually have creatine before working out and drink lots of water.

>>41691932
try eating a big meal with carbs, fat and protein before training.

>>41691328
Until your lifts go up, in small increments.

>>41691545
Notice me senpai!

>>41691957

okay i will try bumping it up to 500.. but literally that extra 200 is just like 2 more slices of bread lol. would it actually make a difference.

>>41691594
>but I find that over the reps, my back gets flattened from the weight itself, I don't know how to describe it.
It's your scapula popping forward. One of the main reasons we use spotters for bench is to avoid this so you don't have to set up twice. Re-adjust once the weight is over you and screw your shoulder blades/scapula into the bench. That and screwing your legs for leg drive are the most important set up points for bench.

>>41692072
So I should always make a conscious effort to arch my back then during the lift?

>>41691932
>energy drink
Do you want your teeth or not?

Drink a coffee instead. Try to get your workouts done first thing in the morning if possible too. Also eat moar and/or drink milk in place of water a few hours before you lift. I'm literally too tired to do even one pullups sometimes so I feel your pain bro.

I installed a pullup bar but can't do a single pullup yet. Weigh 110kg at 6'6 with little muscle.

Do I just do deadhangs and negative pullups while losing weight till I can do one?

>>41692500
yes.
also put a chair underneath and push just enough with your legs to do 3 pullups.
do as many sets as you want.

>>41687268
No form of pushups works on my chest.... Can you suggest something that is not a pushups?

>>41692631
if pushups don't work you chest you're not doing them correctly

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Any tips to get rid of numbness? Is it poor blood circulation? nerve impingement?

Supplements? Exercises? Stretches? Pls respond

>>41692979
numbness where you uninformative twat

>>41684988
Something I enjoy for chest day is switching between incline days and flat days. So either all my presses/flys are done on an incline or all are flat.

Not saying it's better or worse just a variation!

Help! Just finished my cycling session and burned too many calories. I have Nothing to eat tonight and no money. Will cycling backwards vive me some of my calories back? Only need ~200 to survive the night.

>>41693056
Stop moving completely to avoid burning even more, except for the movements needed to eat your nasal mucus and earwax.

>>41685010
Isolation curls. Bend over put your arm against the inside of your same knee and curl. Slow on the way down!

Also, put a machine at shoulder height or a little higher and curl (palm to ear). There are more I can't recall

Say that I am a poor fag and can only chose one.
Daily multivitamins or one scoop of protein every other day?

>>41693077
Depends on your diet. Do you only eat candy and literally never leave your basement? Take the vitamins. Else, the scoop.

>>41693063
Nasal muccus and ear wax dont fit my macros

is 1/2/3/4 plates combined on the bar, or plates on each side of the bar?

>>41693111
each side

Is working out still worth it if I don't pre or post meal?

I ate too much yesterday and would prefer not to eat today, but still have loads of energy

>>41693447
Not eating at all for the rest of the day after working out isnt optimal and should be avoided. At least eat a smaller meal, you burn calories while working out so technically if you skip a workout and not eat, you might just as well not skip it and eat more.

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I want to start swimming to burn extra calories, started cutting too late. My question is this:
I dont want to overdevelop my back, so:

does hypertrophy + protein deficiency lead to muscle loss, or does it only make the muscles exercised absorb the protein? Basically, If I only eat sufficient amounts of protein on days that I lift, and not on swim days, will i avoid overdeveloping my back?

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>>41693771
I usually have a limit of three wrong things per a few lines of text that im willing to correct, if more I just refer the poster to the sticky 10x, and after that the amount of really odd questions drop to half.

>>sticky.

>>41693806
>questions that dont deserve their own thread
>refers me to a sticky
gee thanks pal, at least tell me where i'm wrong so I can look into it
>being a cunt on a mongolian flyfishing forum

>>41693771
>I don't want to overdevelop my back
You won't

>>41693919
all i needed. thx senpai

>>41693903
You cant overdevelope your back by swimming. It's cardio, you wont gain muscle from it. Only thing muscle wise it might do is burn too much calories for you to compensate, which makes you lose muscle mass.
You dont know what the term hypertrophy means. You dont know how protein works /what it is in the body. Youre mixing calories and protein and not knowing how they combine.

Read the sticky.

How do I go about fixing my flat feet?

Is SS good for a total begginer skinnyfat or is it a meme and if so what are good alternatives?

>>41693771
>I don't want to overdevelop my back
99% of untrained people have an underdeveloped back relative to the rest of their body. You should want a bigger back.

>>41687300
I don't understand AMRAP, the goal is to lift a weight for which you can do exactly 5 reps with, right ? Why isn't it just 3x5 ?

>>41692997
Arms and legs mostly. Arms when raising above head.

Started beginning of this year pretty lean DYEL, around 165lbs at 6'2.

Went on an outrageously dirty bulk, was meeting protein quota but was doing a 500-800 calorie surplus.

Did that for 5 months while doing PPL and got fairy podgy at around 185lbs, but made some nooby gains under the blubber. Got that slightly padded ottermode look but with a horrid tummy pouch.

Wanted the tummy pouch gone so went on a 500 calorie deficit, been on it about a month now and now 175lbs.

Definitely leaned down a lot, but tummy pouch is still there and grab-able. Everywhere else has gone heroin addict-tier (that weird super skinny, very slightly muscle-y look)

Don't know whether to persevere, embrace the skellington within and wait till tummy pouch is gone or hop on a 300 calorie surplus clean bulk.

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I just want to say a big thank you to the anon (who will probably not read this), who encouraged me to squat, even tho I was scared of other people's opinion about my cracking knees

>>41684217
tl;dr: How do I stay motivated long-term? And how do I stay motivated when it gets really hard?

I've dieted for several years, lost 100lbs, but I need to lose 50 more to get sub-200.

I'm not plateauing or gaining but I'm having trouble staying motivated enough to keep losing. It seems like there is always an occasion to eat. It's so weird because I didn't have this problem for a long time. But now I do, and it's also like my body is less forgiving than it was. How do you guys keep up with motivation / pressure?

>>41695404
Because once you've done a few sets, your adrenaline is going to possibly permit you to do more, depending on your body's adaptation and a number of other factors.

The purpose of AMRAP is to have your last set be where you push the hardest, instead of leaving extra reps in the tank for no reason. When you AMRAP on an Linear Progression program, it will tell you if next time you go up the normal increment, if you should try doubling the increment, or if you need to de-load the next session and go for higher volume in order to burst through the plateau.

>>41695533
Cut until you're comfortable with your stomach size enough that you won't blush with your shirt off. It doesn't have to be abs. Your stomach will hold a lot of fat while you're cutting, because you probably have some intramuscular fat stored in your legs. Gut is the last to go. You can still make gains on a cut, and once your BF is lower, your gains will look more impressive.

>>41695667
I see, thanks

I just started lifting and did calf raises at the end of my first workout a couple days ago. Now I can't fully straighten my leg without my left calf feeling like it will snap. The pain is akin to a charlie horse. What do I do?

>>41695699
Thanks, will do!

>>41689362
Pls

>>41684217
wat to do against lower back pain? I get no spasms or big pain, just mild discomfort which escalates to slight pain AFTER I'm finished with workout. No pain while I'm warmed up. worrying lads

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>>41684217
Does sleeping naked increase test?

where can I buy ephedrine for an ECA stack? The internet tells me it's not a controlled substance and I can get it OTC but I have no idea what to look for

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>>41684217
How the fuck do I work my rear delts? And why the hell do the back of my shoulders hurt when I bench press?

>>41695897
Sounds like a form or programming issue. You can also do some yoga immediately after your workout (cat/cow, dog/cobra, upward salute/ragdoll with knees bent). If you need more, look into foam rolling. But start with checking your form.

>>41695926
It's probably a good thing, regardless of test levels.

>>41696050
For your bench press, are you retracting your scapula down and back? Minimize your shoulder movement in the bench.

To work rear delts, go with high bar rows (lighten the weight if you're not used to them, as your rear delts won't be used to it. Also rear delt flys aka reverse flys will target them. I also suggest occasionally trying an exercise called a W, which isn't for rear delt, but it's for rotator cuff, which is right next door.

>>41696089
I've been benching with proper form (according to my powerlifting friends) so I think I'm doing it right. And maybe hurt was the wrong word, but it's like a slight ache while I'm benching, and it goes away once I'm done. I just figured working my rear delts might help them not ache as much while benching.

>>41684217
Should I be concerned about moderate pain in my shoulder shoulder after finishing a set of overhead press? It usually lasts like 5 seconds or so and I'm still fully mobile. It only happens when I'm pushing above 80% or so.

>>41695658
It is not a question of motivation. Or just let me re-phrase this one - you are not supposed to be motivated you are supposed to do what you are supposed to do. I, for one, am not gonna stop training until a)2xBW bench, 3xBW squat, 4xBW deadlift or b) dead/crippled. Stop being a crybaby, take responsibility and act.

How do I hit my lats if I can't do pull-ups for whatever reason?

>>41696268
Lat pulldowns or dumbbell rows

>>41691835
Use dumbbells. Also check if your arms are the same length. I know a guy who had been fencing semi-pro and now his right arm is longer than left by about 8-10cm.

>>41696296
>>41691835
I agree with this. Use dumbbells, and don't just use max weight you can. Really focus on form and focus on activating the correct muscles.

When is the best time to go to the gym so that I won't meet anyone? I've just finished 3 weeks of SS and my heaviest dumbbells just aren't cutting it anymore.

>>41696386
Go like 9am-12pm, or 1pm-3pm. It'll probably just be older folks mostly. Or, if you have the option, go after midnight.

>>41695730

Magnesium + Potassium + Sodium. RDA's are 400mg, 4700mg, and 1500-2500mg respectively - make sure you're getting enough. Stretch your calves beforehand by doing non-weighted standing calf raises fairly quickly for 20-30 reps just bobbing in and out of the motion. Keep in mind that the calf has two heads similar to your forearm - one flexes when your toes point up, the other when they point down. The inner head only works during raises - get a couple of boards or spare plates (small ones, don't be an ass using 45lb plates for calf raises as a stand) and stand with your toes elevated 2-3 inches. Your heels going below parallel is full ROM.

>>41695897

This is the exact definition of poor form. Fix it, or it'll carry over to your workouts eventually. Do static stretches post workout and hang from a pullup bar to straighten your back.

>>41695950

If you live in the US, Rite Aid, CVS, Walgreens, and etc. as "Bronkaid". Costs $15 though there is a limit of two 60ct boxes per month. You'll need to show ID. Caffeine costs $4-6/100ct 200mg pill bottle on amazon or slightly more at the above drugstores. Aspirin is debatable in usefulness, although I wouldn't recommend more than one full pill per day. Split an adult pill in three or use 3 baby 81mg Aspirins.

>>41696050

Rear delts flex when you do pulling motions high up near your face (Face Pulls) and are greater worked when retracting your scapula.

>>41696127

https://www.youtube.com/watch?v=JJ5iCcKzg2Q - I have weak rotators and fucked my shoulders a ton when I started. I now bench over 315; hands down the best video I watched about it.

>>41696172

Yes. Do the OHP motion without a bar then move your hands together at the top. Check to ensure both hands perfectly align. If not, fix it.

>>41696268

Any pulling exercise can be altered to include lats by rolling your shoulders forward and setting them pre-lift. Do the opposite of retracting your scapula. Don't roll them during the lift.

>>41691950
>try eating a big meal with carbs, fat and protein before training.

Not the guy you're responding to, but normally I'll eat this before lifting:

4 eggs scrambled with some bacon, 2 corn tortillas

Was talking to a friend and he said that wasn't a good idea. If that's the case, what should I be eating before lifting? From what you're saying, this seems to be almost ideal

>>41684217
Is it really possible to do those 12 weeks of stronglifts without failing a single set? Before I started I was able to do 5x95kg and the spreadsheet tells me I will be doing 5x135kg. I call major bullshit on this one. I am more willing to be believe in 1pl8 OHP than this and I am squat-dominant person.

>>41696485
if you feel like you have enough (constant) energy during your training, then it works for you, which is all that matters.

>>41696260
>Stop being a crybaby, take responsibility and act.

I appreciate what you're trying to say, but don't appreciate the implication. I have acted. I have taken responsibility. I have 100lbs of action under my belt.

You mention your weight lifting goals, but what happens when you spend a year at the same weight and nothing changes? How do you stay motivated?

>>41696485

Most people shouldn't eat within 30 or so minutes before working out, same as swimming, because it may make you nauseous or lethargic due to post-eating crashes. If this doesn't apply to you, there is no downside. Pre- ad Post-workout eating barely matter in terms of muscle gain.

>>41696575
>if you feel like you have enough (constant) energy during your training, then it works for you, which is all that matters.

Yeah I do, so I was pretty confused by what he said. That sounds good to me, I'll keep doing that then! Thanks for that affirmation.

>>41696606
>Most people shouldn't eat within 30 or so minutes before working out, same as swimming, because it may make you nauseous or lethargic due to post-eating crashes.
that's some good old fashioned momscience

>>41696627

> because it may make you nauseous or lethargic due to post-eating crashes. If this doesn't apply to you, there is no downside.

I did a poor job of fully explaining what I meant, but insulin spikes after eating then drops afterwards. The impending crash can cause some people to feel worn out, and depending on the volume of food consumed, can make one feel sick to their stomach during heavy boughts of exercise involving high amounts of exertion. If you can eat 1.5 lbs and deadlift heavy or run a couple miles without throwing up or feeling drowsy, do it if it works for you. People that are insulin sensitive will notice the greatest difficulty in this, and the amount of food and glycemic index of the food eaten will effect this.

>>41696757
yeah, sure, some people shouldn't eat before a heavy workout.
but i think most are fine with a moderate meal.
i could also agree that a very big meal might also not be a good idea.

i just disagree with
>Most people shouldn't eat within 30 or so minutes before working out

but yeah, definitely, whatever works for you.

>>41696606
>Pre- ad Post-workout eating barely matter in terms of muscle gain.

That's good to know! Sometimes after I work out I'm not hungry for a little while after as it gets really hot where I am. Appreciate the advice.

>>41696594
I just won't stop. I really don't like going to gym, the only exercise I like are squats. I fucking hate bench, but my chest is lagging behind, so I do those bench presses at least twice a week. Why I do this, if I don't like it? Because I go for a goal. Always hated school - still finished uni with scholarship for best students. I hated taking extramural language classes - now I speak 3 foreign languages. Focus on a goal. I realise the fact some people will feed you bullshit, that it is all about the journey. No, it is about reaching your goals. Also - what is a definition of insanity? Doing constantly the same thing and expecting different results. If you are lagging, change your routine. Cut down weight and try again. You have shit tonnes of those - gazillion variations of 5/3/1, Sheiko, Stronglifts, Madcow etc.

PS. Sorry for calling you crybaby, it is because I am a fucking disappointment and it pisses me off, when silver spoon fed fags who frequently come to this board, ask for advice, but they do not intend to take it and it clearly isn't you.

>>41692925
I know, I'm probably retarded. Still, please suggest something else.

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How much of a meme is canned tuna mercury levels?

I just discovered the magick of tobasco + tuna, and I dont think I can go back.

Is it as bad as what the vaccine hoax was way back?

When I deadlift, I feel no pain, but immediately after deadlifting when I stand up, there's soreness and stiffness in my lower back.

Is this normal? It hurts a little bit (Not really that much) for a few hours after as well, then goes away.

I'd be concerned about my form, but like I said, I don't feel any pain while I'm doing the deadlifts, just immediately after, and it's pretty moderate.

Anyone have any advice for someone getting into lifting that simultaneously needs to continue to improve on bodyweight exercises (pushups, situps, pullups) and cardio?

I've been in the Army almost a year now. I need to continue to improve on all the tested exercises in the army for the APFT, as well as pull-ups, because it helps me to advance. But I also want to improve my health and just be more functionally strong so I really want to commit to lifting.

I've been doing starting stength, I'm like 3 weeks in and seeing gains, but I've been slacking on doing the other shit I mentioned and I'm not sure how to mix that in with keeping the detriment to SS as minimal as possible.

Also, any specific advice for improving on pull-ups/chin-ups would be great.

>>41699576
>How much of a meme is canned tuna mercury levels?

I wouldn't eat it every day. Maybe 3-4 times a week. You can only consume so much mercury at a time safely.

It's a little bit more expensive but Sardines provide pretty comparable nutrition and without the same mercury risk since they're a lot lower on the food chain and you don't get the biomagnification

can someone post the waterfasting guide

>>41699622
>Is this normal?
No.

>I'd be concerned about my form
You should be.

>but like I said, I don't feel any pain while I'm doing the deadlifts
Doesn't matter.

Your lower back shouldn't be moving the weight at all, just statically holding its position. If you feel pain, or a massive pump in your lower back after deadlifting, it's because you rounded, and the erectors took on a load way bigger than they're meant to, in a position they're not strong in. More than likely you're feeling a minor muscle strain.

Don't fuck with your lower back. Learn how to engage your lats and how to properly brace your core. When you do, your back will be safe, and your weight will move up faster because larger, stronger muscles are lifting the weight. Take a step back so you can take 20 forward.

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>>41700396
Wait what

Its a lower back exercise, how is it not supposed to burn.

Where the fuck does the Lat come in anyway, besides pinching your shoulder blades?

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1. Is flat bench and incline enough to build a strong chest? Specifically I have a gap in between my pecs im trying to fix.

2. Can I get a quick rundown on both creatine and BCAA's? Are they a meme or do they actually help?

3. How do I get a pump to last longer than 30 minutes after finishing my workout?

4. Are there any good non-dairy alternatives to whey? Soy and pea protein exist but only have like half the protein content for the same amount of calories and despite not being lactose intolerant whey gives me insane gas.

>>41700512
>Its a lower back exercise
It's a hip hinge. The primary movers at the hamstrings and glutes... The lower back is a stabilizer and doesn't actually move, just hold its position.

>Where the fuck does the Lat come in anyway, besides pinching your shoulder blades?
>besides pinching your shoulder blades?
>lats
>besides pinching your shoulder blades?

That isn't what the lats do, friend. They pull the shoulder girdle down and internally rotate the arms. They're what stop your trunk from going into flexion and snapping your lower back up.

Also
>besides pinching your shoulder blades
Don't do that when deadlifting.

>>41700575
>It's a hip hinge. The primary movers at the hamstrings and glutes... The lower back is a stabilizer and doesn't actually move, just hold its position.
Okay, sure. However, even if it does not "move", those muscle are still used to keep the hip stable, right?
It is my common sense that Muscle used= Muscle fatigue, which is commonly expressed as soreness.

>besides pinching your shoulder blades
Alright, that was a bad way to put it, probably because I just did pull-ups and had this image of the back straight.

My point was to keep the back straight, where in a lot of exercises the shoulder blades were pinched, my bad.

Is foam roller a meme or something I should look into?

Is how often I ejaculate really going to impact my testosterone levels and is one day a week ideal?

>>41686075
That's called low-blood sugar. That's all, fight through.

What do you think about PHAT?

>>41700920
>However, even if it does not "move", those muscle are still used to keep the hip stable, right?
That's what I said, agreed.

>It is my common sense that Muscle used= Muscle fatigue, which is commonly expressed as soreness.
Right. That's why when I said what I said it was in regards to pain, or a pump. You'll never get a pump from static contraction, and pain is usually never a good sign.

A pump means the back rounded and took on a bigger load than it should (because they're a relatively small muscle). Actual pain means that the same rounding is either happening frequently and lead to an overuse injury, or occured more acutely and at a higher intensity - leading to a muscle strain

Some fatigue will occur, but you should never really feel like you destroyed your lower back, have a huge pump, or have severe DOMS in the lower back after deadlifting. It should be a similar feeling to the rest of your core: worked, but not pumped, or in pain.

>>41701016
>A pump means the back rounded and took on a bigger load than it should (because they're a relatively small muscle)
... and actually had to mechanically move the load.

Missed that part, kind of tired. Would be like the difference between holding a plank vs doing crunches for your abs.

>>41701016
>>41701084

>Some fatigue will occur, but you should never really feel like you destroyed your lower back, have a huge pump, or have severe DOMS in the lower back after deadlifting. It should be a similar feeling to the rest of your core: worked, but not pumped, or in pain.

Ah, I see. Damn, here I was thinking I had good form. Have to go watch Alan Thrall again, I guess.

But then again, am I just weird if I feel pain from planks?
I mean, it burns from a different way than crunches, but it still burns.

>>41701150
>Alan Thrall
Pls no. Guy is a pretender and doesn't no shit about fuck.

This might be enough to help:
https://www.youtube.com/watch?v=EuV_ZMZU9qc

If you want something more in-depth check out this:
https://www.youtube.com/watch?v=iQ5rY_beDLY

>I mean, it burns from a different way than crunches, but it still burns.
Yeah, you should still feel work being done. But pain and soreness/burning/fatigue are very different.

What is a good meal replacement shake powder I should buy? I really need a powder that help reduce my hunger cravings

im new and bretty fat so i'm cutting until i don't feel like a tub of shit

any tips with counting calories? so far my idea of it is

>log calories with myfitnesspal
>consume basic whole foods like eggs, milk, chicken breasts, leafy greens, sweet potatoes
>saturated fat isn't the devil, however refined sugar is
>restrict eating out as much as possible because who knows what the fuck's in it


How do you log calories without being autistic? Even using a scale & cooking at home everything isn't exact, like maybe I inaccurately log something or maybe the Myfitnesspal listing is inaccurate. Does this bother anybody else? How to not be OCD about this?


tl;dr babbies first cut, i'm fat & want to be a reasonable bodyfat% before i lean bulk, seeking general advice & guidance

>>41701251

oh forgot to add in the past i've dropped 35kg, went from fatass to average. however this time i want to do it properly and conserve as much musculature as possible

>>41701209
These videos are fucking enlightening.

>>41700366

1. Drink water
2. Eat nothing
3. Supplement Salt, Magnesium, Potassium, and etc.
4. Lose 5 months of gains in 3 weeks
5. Die

>>41700558

1. You can't change your insertions, only make the muscles larger. You won't fix a chest gap by working it out in the same way you can't fix zipper abs.

2. Mostly a meme unless your protein intake is extremely poor.

3. Steroids. Seriously though, increase the volume of red blood cells. The easiest way is through steroids - this is one of the many reasons why they are so effective.

4. Real food. http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/ - You only need 0.64-0.82g of protein; if each gram is a complete amino acid, you could go for the lower end, elsewise aim for 0.82. Not hard to hit your Protein intake with real food and it'll keep calories lower than Vegan Supplement sources.

>>41700926

Genuinely helps to improve bloodflow and stretch tendons/etc.; it's akin to stretching in terms of usefulness. Per test levels, no. Jacking it regularly has little effect and is healthy for your prostate.

>>41701008

Effective though better for Advanced lifters.

>>41701232

DNP in powder form. In all seriousness, Stevia + Apple Cider Vinegar. 1/2 tsp Stevia + 1 tsp AC Vinegar per cup. Add lemon or whatever for taste.

>>41701251

As a former fatmin, don't cut at more than 1500 kcal when above 20%, above 1000 above 15%, and above 500 above 10% body fat. Also, start doing resistance training. You'll retain more muscle and even gain some. For each pound of muscle lost, you'll need to lose another 1/2 pound of fat to get to your desired body fat. BF is more important than scale weight. 150 lbs at 15% looks like shit compared to 160 at 12%.

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>>41701251
>>41701262
Good on you, my man.

If I were you, I wouldnt get into TOO MUCH detail in what you eat. I tried it, and burnt myself out pretty hard on it.

Nowadays I eat general 1500 cals a day by a quick glance, around 1300-1800 range across the week.The point is to realize that if you are eating like a fat fuck you will be a fat fuck, and portion control. There should be a TDEE table in the sticky somewhere

A general tip I could give you is to Drink a ton of water instead of binging when hungry. Drink your water first when eating so you dont unknowingly pig yourself out. By same train of though, try to leave the high cal food to the last when trying to control portions.

If you want muscles, work out while eating sufficient protein. Greek yogurt and Cottage cheese is god tier protein/calorie benefit food, so check them out as well

>>41701358

>Also, start doing resistance training

I've been doing Stronglifts for a month and a half & eating at maintenance. Couldn't decide whether to cut, bulk, or remain at maintenance, but I've decided to get lean first. Whilst cutting is there any hope of increasing my lifts or will I be struggling to maintain their current weights? (not that they're very good, but still)

I'm not sure what my BF is but it's very likely above 20%. I'll keep those deficit kcals in mind, thanks senpai.

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>>41701337
>Stevia + Apple Cider Vinegar. 1/2 tsp Stevia + 1 tsp AC Vinegar per cup. Add lemon or whatever for taste.

This is the first time I have ever heard of this, and I think I am gagging a little

>>41701405
Your a beginner, right?

Enjoy that short-lived power trip of baby gains while you still can.
When you first hit the gym, you can increase weight and muscle a lot, although it dies off pretty quickly as you keep it up.

>>41701405

You should be able to add onto your lifts easily. Throw a Maintenance day up once a week to stay sane and restore glycogen. As a beginner, you'll gain on your lifts. If you're smart about it, you can gain small amounts of muscle - https://www.sciencedaily.com/releases/2016/01/160127132741.htm

>>41701433

You mix it with a cup of water. A cup of water with a small amount of Stevia and AC Vinegar. It's basically sugar water with a cider taste.

>>41701471
>You mix it with a cup of water. A cup of water with a small amount of Stevia and AC Vinegar. It's basically sugar water with a cider taste.
Oh, okay. I thought you were recommending to chug a whole cup of sweetened vinegar.

>>41701556
>>41701493
Oops

>>41701556

Now that would be truly disgusting. It surprisingly tastes pretty decent, and with the lemon tastes like lemonaid. In terms of sating hunder, AC Vinegar supposedly lowers insulin spikes by a small bit (15%-ish?) so that helps stave hunger a bit. Water naturally helps, and Stevia seems to fill that sugar craving whilst being no calories. Overall, works well but is far from magic.

>>41701588
Oh shit, that sounds surprisingly okay.

I thought it would taste like diluted pickle juice desu.

>>41691570
Basically shin splints, but in your arm. Take a break for a week or two then build back up.

>>41694747
Depends on your goals:
SS 3-6 months (do not forget accessories), base program for oly lifts
SL 6+ months, base program for bb
They'll both work as a base for power lifting.

It honestly doesn't matter. Just pick one and do it for 6 months, then reevaluate

So uh
Partly because I have literally no money and partly because I'm tired of having a gut and minor man boobs I started just drinking a single high calorie Ensure meal replacement per day in absence of everything else. How good/meh/absofuckinglutely horrible of a thing is this?

>>41701879
>all liquid diet
Get ready for squirty shits

Also, I'm pretty sure chicken and rice would be cheaper, but if you don't care what you look like on the other side, it probably doesn't matter.

I think the biggest concerns are going to be:
>do you have the discipline to keep this up
>are you going to be okay with the loose skin if you lose too much weight too fast

How strong my pendlay rows should be? Comperable with bench?

>>41702116
It took me 20 seconds to open symmetricstrength and put the same numbers in bench and pendlay rows. It shows that your pendlay rows should be around 10kg lower than your bench.

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How do I convince my gf that it's not the quality of food but the amount of food and fat that causes cellulite?

>>41702116
just make sure the number of sets of pulling exercises per week is not less than the number of sets of pushing exercises per week.
if you follow that, then you'll probably see your barbell row 10-30% lower than your bench.

those of you doing keto long term, how often if ever do you have carb reload days while maintaining or quickly going back into the ketosis state?

>>41684217
anyone feel like they have to force themselves to eat ? how to i become a disciplined robot

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>>41703501
w0t

>>41704132
>where can I buy willpower
Just eat a ton of fructose to get leptin resistance. Works everytime

>>41704134
There is a fucking website called Symmetric Strength. You put your numbers there (e.g. squat 150kg x 5 reps) and it will show you how symmetric your muscle development is. So if the dumbfuck wants to know if his pendlay rows should be similar to his bench - then the answer is no, it should be always lower. Just like you should never fucking ever reach a point where bench press more than you squat, unless you are a cripple, then just kys.

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Despite my best efforts, I simply can't do squats.

I have a bend in my back which fucks up my balance, coupled with flat feet/etc.

Can I compensate with leg press/curl/etc, or is there no beating the squat?

>>41704321
Do front squats since you can't do them with "faulty" spine position. You lean forwards, the barbell drops to the ground. You might also want to try bulgarian squats, I use them as accessory, but they are still better than using machines.

>>41701971
Loose skin? That doesn't sound particularly good. Any way to lessen that or is it just a fact of life if I carry on like this?

>>41684660
Kill urself

Okay so I eat 2 meals outside everyday, since I don't prepare them I cannot count them. I only estimate them on myfitnesspal but for most of the cases do I take the calories estimated as an overestimate, or under?

>>41705797
for the love of christ just bring your own meals

>>41705797
I don't count. Im just careful with what I eat, weigh myself every day and use excel

Two questions

I keep religiously drinking green tea with some bioactive honey shit for some reason. I'm not sure if it's the honey or the green tea but I can't stop drinking it.
Will I suffer adverse effects if this habit gets out of control?

Also
Should you do fitness exercises even if you can't reach your macro's for the day? Would there be any adverse effects to this like delayed muscle soreness?
Think skellies that aren't reaching their bulking quota, would they turn into that anorexic girl?

>>41684217
While doing bent over rows how should my back be apart from straight, i mean what angle. And should the bar go under my knees or it doesnt have to?

>>41706029
https://youtu.be/4_M37vdSLX8

don't pay too much attention to what he says, but his form is a good example.

I was doing SS for two months but started to fail, even at whimpy weights (specifically on squats and bench/press, never had an issue with deadlift). Maybe it was bad form, idk. So I started looking at different beginner workouts and found something on leddit called "ivysaur 4-4-8".

In the post explanation it says that deadlifts after squats suck, but I never experienced that. Also in his workout there's bench and press on the same day, which I was completely unable to do. Should I just go back to SS, or adapt the new program into a hybrid; i.e. have squats and deadlifts every day instead of bench/press, but keep the alternating 4x8,4x4,3x4+max?

>>41706278
>Maybe it was bad form, idk
Depends on what "whimpy" weights are, but it's no doubt partly due to that, if not entirely.

Were you eating/sleeping enough? In a caloric surplus and 8+ hours a night?

>>41706442

Failed at 80 press, 110 bench, 140 squat.

With the squat it felt like I was strong enough to lift it, but my groin and the outside of my hips (whatever those stabilizing muscles are) were in pain when I did the wide stance with toes pointed out. Maybe it had something to do with the depth, since I was basically going ass to grass, whereas in the book and in videos it looks like they usually go to just barely below parallel. I'm weak enough and flexible enough that it takes a big effort to stop there, and I definitely don't get a bounce if I do that.

>>41706556
Your press looks pretty strong compared to your bench (provided you aren't leaning back to cheat the press), so if I had to guess on that alone I'd say your bench form needs work, and you probably don't even feel it in your chest I'd imagine. I don't recommend Omar Isuf for much, but his bench set up tutorial videos are great.

For the squat, or any movement pain is never a good sign. Also, fuck Rip's instruction on the squat. His cues and his whole concept of coaching the squat are garbage. Look up Mark Duffin squat form videos. He'll teach you how to actually brace, and teaches 4 cues to get a proper squat every time.

>>41706556
>I'm weak enough and flexible enough that it takes a big effort to stop there

Also, you shouldn't be forcing a stopping point in the squat ever. If you're in the bottom, you'll stop naturally. Depth depends on bar placement, high or low bar. Low bar typically stops around parallel or just below, and high bar is usually much deeper. Never artificially end a squat early, that's a good way to put a bunch of shear force (bad) on your knees or back depending on bar placement.

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I think i fucked up my rotator cuff since it hurts my front delts when i'm in bench position. What should i do? How do you even fix this, is there some kind of stretches i can do? If i can't bench, how do i work on my chest.