New QTDDTOT

I can do those lifts. Is it impressive? Probably not because my BF% is over 20

Forgot to mention but I need to be able to do all this while maintaining my 8 minute 1.5 mile and 32 minute 5 mile.

>>41792081
>x 17
Explain

Here is my program

A
Squat 5x5
Bench 5x3
Weighted Pull-up 5x3
Barbell Row 5x5

B
Deadlift 1x5
OHP 5x3
Weighted Chin-up 5x3
Supported Row 5x5

ABABABx

Now my problem is that I think I included too much back work, after hurting it doing OHP's yesterday
What do you guys suggest, what tweaks should I add?

>>41792151
Way too much volume. Are you lightweight?
Throw in Squats in B and do AxBxA

File: 431718736_123235.jpg (73KB, 528x720px) Image search: [Google]

73KB, 528x720px

I want to start doing weighted dips and pull ups.. what kinda belt would do I need?
Is it actually the same belt one would use for squats and DL or is it a completelly different type of belt?

>>41792151
>full body 6x per week

baka desu senpai

>>41792144
Does the why matter anon? It's more if it's possible/doable within a year withat strength training 3 days a week

>>41792167
Different belt. Called a dip belt. Has a chain that you thread weight plates through

>>41792174
Yes because x 17 is not strength training.
Where did you get those reps?
I'm not trying to be snide I want to discuss

>>41792164
>>41792171
But that's the whole point, I want more volume
And most major muscles such as pecs quads and back get 1 day of rest
But upper back has too much volume, that's correct, and I want to correct it

>>41792191
It's a requirement to move up a league where I am.

Is it possible?

>>41792151
Deadlifts and squats both hit your legs, you'll burn out pretty quickly

>>41792201
pecs quads and *lower back

>>41792081
>gym has many locations
>do ohp at one
>use machine because my left shoulder doesn't like ohp at all unless i have absolutely perfect form
>hit 100lb ohp for first time
>do it at other location the next day i ohp
>can only do 60
>next day do facepulls at different location
>go from 50lbs to 100lbs on different cable machine

what the fuck is this shit

File: 1475067071782.jpg (13KB, 229x220px) Image search: [Google]

13KB, 229x220px

>17x
Enjoy t-rex mode desu

>>41792203
Can you elaborate? What kind of league requires 17 reps? I'd advise doing regular x5 and then dips x20 to train for that type of longer sets but I'd like to hear other's opinions as well

File: Screenshot_2017-06-14-05-09-25.png (1MB, 1080x1920px) Image search: [Google]

1MB, 1080x1920px

>WATCH YOUR FUCKING BACK MAN

So I tried doing le split and on my upper body day I think I burned out my forearms particularly from chinups among other things. The next day I couldn't deadlift for shit as a result of tired forearms. How do I go about getting around this?

>>41792201
If you can do this programm you simply don't use enough weight to challenge your muscle enough
You won't progress faster that way

>>41792233
We have certain requirements before they consider you for positions, I don't know why they set them that why but that's the way it is.

Can I do this and still be fast?

>>41792252
Where do you have such odd requirements?

>Can I do this and still be fast?
Well ya. Read the SS book or something else on adaption. If you train with low reps heavy weights your body builds strength if you do low weights heavy reps your body trains to support the muscles with oxygen etc.
I stand by my advice x5 bench and then x20 dips

>>41792268
Probably SF desu

>>41792290
?

File: 1496870906530.jpg (146KB, 695x959px) Image search: [Google]

146KB, 695x959px

Is doing basic bodyweight exercises like pic related enough to stall Muscle atrophy when going /out/ for a long time (say, two months)?

>>41792297
>biceps leg curls
Is this bait to get people to break their knees? What the fuck

>>41792081
Is a lower/upper split better than ppl for natty gains?

>>41792295
Special forces. They tend to have weird requirements so they're adapted to the task they take on. Having a respectable strength and insane cardio requirements means anon is probably going to try for it.

>>41792307
But then he wouldn't ask if it's doable since everybody else in the team would have done it.
More likely a self choosen prep goal for sf. And a subperfect one I'd say

>>41792321
I'm not inside his head desu, but this is fit, hes probably 300lbs. What would your goals be for sf?

>>41792081
What are your current PRs?

>>41792215
>go from 50lbs to 100lbs on different cable machine
Sounds like 1 vs 2 pulleys on those machines which effectively halves the force needed, although the weight markings usually take this into account.

>>41792327
The range and good eyesight.
A regular strength routine with brutal cardio on "rest days"
Afaik boot camp is just to weed out the pussies so good strength endurance and willpower are the more important traits.
But that's just a guess. Look online for the requirements to go to boot camp or ask in the recruitement office. Pretty sure they are prepared for such questions.

>>41792339
Something similar happened to me
>workout bro is sick so I fo alone
>use chest press because no spotter
>go to another gym, same thing happens
>chest press 30 pounds less

I think the rig wieghs more at other gyms, further proving free weights are king

File: 19059070_782575225243592_766251210844794047_n.jpg (62KB, 700x410px) Image search: [Google]

62KB, 700x410px

What stats are required to be no longer considered DYEL?

could /fit/ recommend a nice workout/progress tracker similar to thesquatrack.com please. Something with pretty graphs to look at. Or teach me how to make one on Excel :))

>>41792367
1/2/3/4

File: spoiler.png (33KB, 128x128px) Image search: [Google]

33KB, 128x128px

>>41792362
>use chest press because no spotter

>>41792401
>teach me how to make one on Excel
Literally just make a table with headings for each exercise and log your weight each workout.

Graphing is pretty straightforward.

i have had a torn ACL for 3 years and im still unable to get surgery. every once in a while i will move it wrong and it will be swollen for 3-4 days and i will not be able to walk properly. would it be OK to gym since i only do upper body workouts that are seated / lying down?

>>41792481
thing is anon, I know how to make graphs but I don't what to track? if that makes sense. Do I track my estimated one-rep for each compound lift? What do i actually need track if my goal is to just get stronger on my compound lifts?

Sorry, this question is really fucking dumb but I've no idea what I'm doing.

>>41792497
If you're doing a strength training routine then just log the weight you're moving on each lift.

If you fail reps just log that weight and do the same again next week until you can lift it (increase weight next session) or you have to deload.

File: 1f8a82c532404dbc7785c38a20eafc26.jpg (59KB, 313x286px) Image search: [Google]

59KB, 313x286px

>>41792411

If I am not a total autist then 1/2/3/4 is as follows,

88lbs/40kg OHP

180lbs/80kg Bench

270lbs/120kg Squat

and a 360lbs/160kg deadlift

or am I retarted

>>41792540
Nah it's 1/2/3/4 times your bodyweight for those lifts

>>41792540
Forgot to add the bar to each of them m8

>>41792540

60kg ohp, 80kg bench, 140kg squat, 180kg deadlift.

Standard bar weighs 20kg.

>>41792553

200lb person needs 800 diddly to leave DYEL mode.

Big kek

File: 017_shorts_04.png (337KB, 685x524px) Image search: [Google]

337KB, 685x524px

>>41792570
*100kg bench. 2x40 + 20 bar

>>41792553
>mfw 200lbs OHP
>mfw 400lbs bench
>mfw 600lbs squat
>mfw 800lbs DL
looks like I need to cut immediately then

>>41792584
>>41792589
Hop to it boys

>>41792540
Clever b8

>>41792594
says a lot about me that the OHP is what I fear most about these kek

>>41792589

>*100kg bench. 2x40 + 20 bar

Wow yep I fucked that one up.

I just had 8x8 deadlifts with 220kg and a bunch of 250m sprints on the concept 2 rower so I'm pretty much fucking retarded right now, so fatigued I feel high.

>>41792540
1pl8 ohp
2pl8 bench
3pl8 squat
4pl8 diddly

So yeah

>>41792081

Do external rotations go in a push or pull day? I do front delt work on push days and rear delt work on pull days.

>>41792237
Hook grips diddles

File: 16602852_717616085072840_1224049525516799476_n.jpg (44KB, 570x756px) Image search: [Google]

44KB, 570x756px

>>41792570

> 60kg ohp

Got a 50kg OHP currently should easily hit 60kg by the end of the year.

> 80kg bench

75kg bench PR now so hopefully 80 isn't far off


as for the squat and deadlift I am absolutely fugged, I think my squat was like 90-100kg last time I maxed and I know for a fact my deadlift is only 125kg.

>>41792600

Not bait I promise

>>41792667
>50kg OHP
Been stalling at 40kg forever, you doing any accessory work for it?

>>41792625
lol no problem, I know the struggle. tried to shitpost after a squat PR yesterday, literally replied to myself without noticing.

>>41792625
>8x8 deadlifts with 220kg
Gironda? Or just no regards for your CNS whatsoever?

>>41792681
Yeah man, I do seated dumbbell presses,

I found that doing high weight OHP with lower reps followed by low weight for higher reps really helped, I was stuck on 35kg, shot up pretty quick doing that alongside the overheads with dumbbells.

How often do you currently do overheads a week? I do mine twice.

>>41792237
Switch to push/pull

>>41792401
FitNotes

Doing ss. Kinda. I can't squat and deadlift on same day. I permantly deadlift on middle session and skip squats. That means I power clean on the other two sessions. Now the power cleans are getting heavy for me and it's becoming hard to squat and power clean. What the fuck do I do

>>41792757
cheers

>>41792782
eat

>>41792751
My routine looks like this currently (standard A rest B rest A etc...)

Workout A:
Bench
Bb row
Squat
(weighted chin up)

Workout B:
OHP
Weighted pull up
Dead
(weighted dip)

Exercises are 3*5 except for Deads which are 1*5 on heaviest. Bracketed exercises generally dependent on how long my gym buddy is staying for since my uni gym requires a minimum of 2 people. Once term is over and I get back to my home gym they'll be more consistent.

Both bench and OHP had been stalling so I dropped down to 55kg and 35kg on both and have been doing 5*5 sets with strict form while microloading in steps of 1.25kg each session. Both are now approaching the weights I had stalled on (60kg, 40kg) and progress seems pretty smooth.

Do you reckon following up my 5 rep sets with lighter weight would help with these exercises?

>>41792839
Dude at this point this has mutated to something that kinda resembles Greyskull, not even close to SS.
My advice is that you should read and follow either routine without changing it, you're still a gym noob and the guys who wrote the programs know better than you.
If you can't make any more progress, it means you need to advance to intermediate programming.

>>41792873
I didn't say I was doing SS, this is based off Greyskull

>>41792782
You're not the same guy as >>41792839, right?
Deload, then read the book again and follow the damn program.
You probably need to add some pulling assistance exercise (back extensions or glute ham raises, if you don't have the equipment, 1x5 stiff-legged deadlifts at about 60% of your deadlift works). Your pulling programming should be deads/assist/power cleans/assist etc.
Also, >>41792818 and sleep more.

>>41792903
You answered to that other guy and I got confused.
Anyway, if you have deloaded twice and stalled on the same weight twice, go intermediate.

>>41792839

> Do you reckon following up my 5 rep sets with lighter weight would help with these exercises?

That's what I did, made sure they were decently high reps, so 10-12 and I tacked them on the end of my program after all the heavy stuff.

Maybe some seated overhead dumbbell presses could be put in your program too if you want to give them a shot.

>>41792081
that's
>136kg 1rm squat
>118kg 1rm bench
I bit harder on the bench than on the squat, but comfortably within the realm of possibility even for a genetic dead-end such as yourself.

>>41792681
>40kg
>>41792751
>50kg

just press more.

Best way to strengthen hip abductors and adductors?

>>41792921
Thanks and no that's not me. I don't have the equiptment at home. But I will try the stiff leg deadlifts. I can't eat much more lmao already getting fat again. Sleep has been off a bit. My legs are just weak cunts.

Should I aim to get the exact figure of my colorie allowance or can I get anywhere under it if I'm not hungry near the end of the day?

I calculated for my nutrition and cals came up to 2729 with a -1000 deficit bringing it to 1729.

>>41792237
Chalk to help grip or use an alternate grip, but obviously not enough time for your forearms to recovery especially if it was the day after

>>41793096
>Should I aim to get the exact figure of my colorie allowance
yes
>get anywhere under it
no

You're not fitting all the nutrients you could and should into your cut if you're being this lax about it.
And if you're not cutting you have no reason to be on a deficit at all.

>>41793055
Whats the purpose?

>>41793096
Why a 1000 deficit? You will catabolise more muscle the further in deficit you are.

>>41792681
A metric tonne of volume always helps me break through ohp plateaus, some 10x5 supersets after your work sets for example

question about the thick neck meme. i'm about 3 weeks into GSLP. first time in my life i've really given lifting a proper go (i'm early 30's atm). i've been dieting for about 4 months and have lost a load of weight (from 95 to 82kg) and on my callipers i'm reading about 17-17.5% bf which seems about right but the online us navy bf calculator is coming out at 10%. now there's no fucking way i'm at 10% so it seems my 38cm neck is throwing it off.
my question is- does a naturally thicker neck denote any sort of genetic predisposition to muscle gain? i'll be pissed if i could've had my goal body with 9 months of training when i was 19 instead of what will probably take 3-4 years at my current age.

File: 11.jpg (26KB, 436x436px) Image search: [Google]

26KB, 436x436px

>>41792081
Who are these people and why has someone photographed them deadlifting warm-up weights? Why is there an audience? Why is the guy in the back screaming over ~70 kg?

So many questions

>>41793216
Good news anon, recent studies have shown that hard cuts don't cause significantly more breakdown of muscle than slow cuts if comparable nutritional content is maintained.
In fact, hard cuts with high protein and micro content resulted in LESS muscle breakdown over the total course of the cut (not signifcant though).

>[citation needed]
I'm not your mommy

>>41793229
>10x5 supersets after your work sets
do you even know what a superset is?

>>41793249
>~70 kg
you are blind as fuck and possibly retarded.
Based on the visible plates we can assume that it's some crossfit memery with 85 (80 visible) in the back, 90kg in the middle, 95kg in the forefround.
Also based on the crossfit memery we can assume that they are doing some form of cleans or power cleans with maybe some other shit thrown in, and doing it for time.
Any other questions?

>>41793282
You are blind as fuck and possibly retarded.
What I wrote was:

>Why is the guy in the back screaming over ~70 kg?

As you hopefully can see, I am only talking about the guy screaming in the back.

Try doing the math again, Anon, and get back to me:

Bar:
2 blue plates:
2 green plats:

What are some clean bulk foods?

t. Skelly

Is that Body Fortress Whey from Walmart any good? 30 grams of protein per scoop

>>41793358
Bar: 20kg
2 Blue plates: 40kg
2 Green plates: 20kg

Total: 80kg
Also, we can assume by the other bars in the picture that there's two 2.5kg plates not visible, making it 85kg.

Brain damage maybe?

>>41793508
Just buy online from somewhere like myprotein, supermarket powders are usually a rip off

>>41793358

also
>>41793249
>deadlifting warm-up weights
I responded to this with an explanation for why they are probably not deadlifting.

Was it really that hard for you? Do I need to start using the one line of greentext one line of response format for retards?

>>41793254
Thanks bro any chance of the journal article? Would love a read

File: vtx.jpg (52KB, 1024x562px) Image search: [Google]

52KB, 1024x562px

>>41793574

>>41793195
Except I am cutting. Can you explain in better english?

>>41793590
https://www.ncbi.nlm.nih.gov/pubmed/25028999
You can start there and work your way back through the bibliographies for the rest.

>>41793615
Okay, I stand corrected. Is this some crossfit memery I wasn't aware of? Why are they using olympic colour codes for nonstandard weights?

File: 12.jpg (400KB, 664x664px) Image search: [Google]

400KB, 664x664px

>>41793587

File: 1477914031230.jpg (131KB, 1020x742px) Image search: [Google]

131KB, 1020x742px

>>41793254
>>41793632
Good info. I like you, Anon!

>>41793644
I have no idea, my man

>>41793618
>better english
No, but I can rephrase it for you.

If you're on a cut, the main challenge will be to fit all the non-caloric nutrients you need, in a smaller caloric budget.
Eating 200g protein on a 3200kcal diet is easier than eating those 200g of protein on a 1000kcal diet.
Same goes for all micros.
If you're accidentally eating under your caloric goals, odds are you aren't planning your meals as well as you should, probably resulting in missed micros and missed protein goals.

Also, you picked your targets for a reason I assume: ideal balance between gym results and cutting speed etc etc. If you're undershooting you're not hitting the point you are aiming for, so you'd better have a good reason.

Third reason is that undershooting tends to increase hunger on the next day or two, making those days "harder" than necessary.

Clearer?

>>41793647
Are you sure that's an ugly deadlift and not the pull in an ugly clean?

File: FuF5X6Q.png (18KB, 91x99px) Image search: [Google]

18KB, 91x99px

>>41792081
>this guy gets QT latina mires
WHY EVEN LIVE

>>41793702
Nah, she's just puzzled by his form and trying to count the weight on the bar, just like we are.

>>41793684
Thanks for the info.

The reason I'm cutting is because I have no access to a gym yet, so I trying to get to a certain bf% for me to start lifting on a bulk.

I've been stuck at the same bench press level for a few months now. What can I do to get it moving?

Any way to get stronger without growing much bigger? I like my ottermode/fuccboi physique right now and I don't wanna change it too much

I heard somewhere that isometric holds would work

>>41793697
No

My bench press really exploded once I learned to get my shoulders stable and properly plant my feet on the ground.
It is still utter dog shit though 70kgx3, especially since I just OHPed 60kgx2 today.
What are some other form cues I can look into to bring it up?

I've been lifting for 6 months now, I am stronger but don't look stronger except for when I flex. How long until gains become very noticeable and should I eat more?

>>41793254
Nice, mom never felt the need to back up her broad statements with facts either.

>>41793878
I would like to know this as well.

>>41793939
Depends on how much you lift.
Depends on your body fat.

Get to above 1/2/3/4 and cut to impress normies.

>>41793743
>get to a certain bf% for me to start lifting on a bulk.

On that note, what is this ideal bf %, for someone on a cut that wants to transition into bulking?

File: 1484573215374.png (53KB, 403x403px) Image search: [Google]

53KB, 403x403px

>>41793975
That might be because you were always whining like a baby; Just as you are now.

>>41794002
the highest % at which you don't feel like a fat shit minus how much weight you intend to bulk.

>>41794006
Wah, wah, if you believe it so strongly you should have no problem linking proof, wah! Unverifiable statements make baby sad.

File: 1484745061026.jpg (38KB, 647x451px) Image search: [Google]

38KB, 647x451px

>>41794064
I literally already posted the source paper in this thread you unbelievable faggot.

>maintaining the weight I want to be maintaining
>but feeling like i should be eating more because i feel weaker/hungrier that i should be feeling

What do? I feel like I should eat more but I don't want to gain weight, i want to continue maintaining as I am.

>>41794093
Saw that, still felt the need to harangue you over your use of false logic.

when I bench press on my max I push so hard that my butt is lifted from the bench.

I'm sure this is wrong, but I don't know how can this happen.

Room trainer told me to lift my legs from the ground to get the grasp of how to properly bench press without lifting my hips from the bench, but it feels strange and I have to make extra effort to maintain balance.

>>41794180
>I push so hard that my butt is lifted from the bench
The problem might be that you're supposed to push the bar up, not the bench down.

Someone hit me with a good PPL 3 day a week program.

>>41794319
are u a fucking numbskull

>>41794319
google it faggot

Can I make gains doing upper/lower once each on consecutive days? Since my work schedule and the heat when I get home and lift in my homegym is too much during the summer.

>>41794330
Yes.
I mean, all of them show 6 day program. Do I just cut it and do 3 of the days?
P Rest P Rest L Rest?

So, is nofap magic a meme or not? Also does fapping during sex count?

>>41794582
If there's another person involved and it's not a prostitute then I think you're good.

>>41794364
Yes

Day 1
Deadlift
Pullups
Lat Accessory
Upper Back Accessory
1-3 Bicep Exercises

Day 2
Bench
OHP
Upper Chest Accessory
Lower Chest Accessory
1-3 Tricep Exercises

Day 3
Squat
Front Squat
RDL
Calf Exercise
Ab Exercise

here you go senpai

>>41794364
Sure you can. You could also not work out at all if you feel the need to do a retarded non-program, you fucking imbecile. Fuck off.

File: 1478890941412.jpg (179KB, 819x935px) Image search: [Google]

179KB, 819x935px

>>41792081

s it possible to visit snap city squatting 90 pounds?

I was doing my regular set of 3x10 and I was never able to go full ass to grass.

I tried it today and it felt like my back was sinking into the ground, shit was terrifying

any vids, or experience much appreciated

>>41794704
>he fell for the SS meme

Can I only do OHP once a fortnight if my traps and shoulders get developed enough from bench and rowing? I mainly want to increase my bench and chest as its my favourite lift.
Same for squats, since my calves and thighs are big compared to my upper, should I switch to squats twice a week as opposed to evey session?

>>41794720
splitting is useful because and only because you can't handle complete fullbody routines 5-6 times a week, so you need a way to cut as much work as possible while keeping as many gains as possible.
3 day PPL doesn't do that, so what's the use?

>>41794750
Facts. Forgive me for my insolence

>>41794852
Feel free to correct me tbqh senpai. I'm interested in hearing what the advantages of a 3 day PPL split are.
Everything I learn now is one more thing I can take into account for my next training cycle.

One thing I can think of would be that it's easier to train to absolute exhaustion per muscle group, but I've not seen any convincing evidence that that's a requirement for optimal gains.

>>41794699
Thanks homie.

>>41794917
Nah it's me. I defend the 6 day split religiously because of my (n=1) research telling me its benefits, but 3 day is just half the speed with afaik no real advantages

Thinking with my gut instead of my head

Should I be locking my knees when finishing my diddlies and squats?

>>41795019
Straightening, yes
Forcibly extending to max, no.

For Greyskull LP, if you do less than 5reps, do you keep the same weight the next workout, or still increase the weight and see if you can do it this time ?

File: Screen Shot 2017-05-03 at 9.59.45 AM.png (156KB, 342x319px) Image search: [Google]

156KB, 342x319px

My question is, how much weight can the bar support on one side only?

Like, when I strip the bar of plates, I do one side at a time. For people that lift more than me, do you need to go back and forth to avoid having the bar tip over?

Would having a deload/rest week once every 7-8 weeks be beneficial for me?

File: 1479182450485.png (23KB, 370x370px) Image search: [Google]

23KB, 370x370px

Should I stop deadlifts? After deadlifting yesterday I felt pain in my sacrum region in my spine (right between the glutes, almost on my asshole)

Is this a form related issue? I could make my form better, but I'm not really sure how. Already bracing. Anyone had pain there and solved the issue by changing something specific?

File: 1496797305254.jpg (6KB, 226x226px) Image search: [Google]

6KB, 226x226px

What is the purpose of cardio if my only goal right now is to be aesthetic, is it just additional calories burned or is it more than that? I am already comfortably eating at a 1000 cal deficit so any more of a deficit would just be detrimental.

>>41795447
Yah it tips. I've seen it tip with as little as 40kg more on one side.

>>41795504
>only goal right now
nothing

Do cardio if and only if you're not a short-sighted bastard.

File: 1496952386061.jpg (204KB, 1280x720px) Image search: [Google]

204KB, 1280x720px

doing PPL. is it better to do PPLPPLx or PPLxPPLx

>>41794715
learn to brace your core and arch your back fool
stop doing that though at light weight you probably wont seriously hurt yourself but its not something to make a habit of.
I only responded cus that ass

>>41795144
what do you think yury belkins knees are made of

My leg day consists of squats, deadlifts, machine curls and machine extensions. I've heard both of the machine exercises are kind of shitty, what are some better lower body exercises to do instead? Lunges?

>>41795504
No reason to solely for that goal, it has a myriad of uses but not directly towards aesthetics if you're lifting and eating right

>>41795481
Was it a sharp pain? I'd take it easy the next time you deadlift and ramp up your weight slowly.
If you get another sharp pain then take a week or so off from DLs
In that location the only thing I can think of is squeezing your ass so hard it twinges a muscle as causation

>>41795565
The latter, I'd actually recommend PPLxPPLxx

>>41795479
Depends entirely on your program, if you're still linearly progressing it would do fuck all for you
If you are periodizing it could be useful

>>41795178
Are you talking about the AMRAP set, or the two sets leading up to it?
If you fail to get at least 5,5,5 then keep the weight the same next time you do the exercise and if you miss again then deload

>>41794725
OHP does have carryover to your bench but if your main goal is to progress on bench then it can be foregone
At least add in dips or something to have an upper body push with a different range of motion than just lying on your back
Squat as much as you want to according to your goals. Sounds like you're making a lot of substitutions to whatever proven program
you're following though and your results may vary

>>41795605
If you have the equipment to do them reverse hypers are great
Hip thrusts are useful and light SLDLs are a good substitute for Hamstring curls although I prefer to just use the machine for that
Quad extensions are shit though

>>41795565
depends on your volume and intensity. if you haul some serious low rep tonnage, resting every three days might be better, at least that's what I did once I reached higher numbers.

Alright, kind of a long shot because usually no one replies, but PLEASE help any current UK PTs.

What board did you go through? Considering Train Fitness or Discovery Learning. YMCA is too expensive.

>Using the squat rack for every workout in SL

Is this bad gym etiquette?

>>41795692
>That guy doing deadlifts/rows in the squat rack

File: 1493975374058.jpg (133KB, 800x807px) Image search: [Google]

133KB, 800x807px

>>41795670
It wasn't a sharp pain. It's more like continuous pain, but not so sharp. Just got me thinking cause I rarely get pain in this region. It started like 2 hours after I deadlifted and then when I lay in bed it started bothering more until I went to sleep. Right now it is way lighter than yesterday but still there, a little discomfort.

>>41795697
w-where else do I do them? We have other bars but they're teeny compared to the squat bar.

>>41795727
If it's just a dull soreness then time and rest will get rid of it completely, no need to worry about it, just take it easy getting back into DLing until you're sure that area is fine

>>41795734
You only have one full sized barbell? Generally you can DL or row anywhere there is open space on the gym floor and you aren't obstructing any equipment

What stretches can I do for lower body? I can't effectively do lower an exercises cause my hamstrings tighten so much but I have a feeling it's a combination of tightness. I want to do leg raises but it's extremely tight when I lift up.

>>41795921
Search for mobility exercises for squats and deadlifts, it's going to tackle your issue.

What should my macro %s look like if I'm trying to lean gain/clean bulk?

>>41796004
40% protein. only one that matters

File: 1475932378733.png (203KB, 497x501px) Image search: [Google]

203KB, 497x501px

>>41792151
I-If you accomplish this... You know, you will have made it.
I believe in you, senpai

Does anyone know anything about tendon injuries?

>>41792191

>17 is not strength training

hurr

Need a program that focuses endurance and strength, hopefully it integrates hypertrophy or calisthenics. I am coming off of SS now, any suggestions?

I had two months break from gym, because of financial problems (but also cause I'm lazy). Before that I was weightlifting and doing cardio + cutting to lose some weight while maintaining/gaining some strength (I read about newbie effect). I made some progress here is a summary:
Lost ~10kg. 95kg squat, 60kg bench, 60kg row, 37,5kg OHP, 65kg DL

I'm planning to hit the gym tomorrow and here is my question:
> Should I deload after such a break? If so how much?

Sorry for blog, but I think the context is quite important to my question.

File: sf.jpg (698KB, 1359x1936px) Image search: [Google]

698KB, 1359x1936px

Skellyfat reporting, could i get a bf% estimate? Also, gyno or just fat?

>>41796260
18-22

>>41796260
18+, and very high chance of just being fat. cut hard, report back

>>41795447
Depends on the width of the rack the bar is resting on. The wider the rack, the more weight you can have on 1 side

>>41795565
Whatever seems more comfortable to you, personally.

How far/long should I run? I don't want cardio to compramise my gains...

Thanx in advance faggot

>>41796363
I'm 5'11' 132 lbs. Is that still a good idea?

>>41796473
jesus christ. I'll get some shit for this advice I'm sure, but in that case, lean bulk and lift HARD, then worry about cutting. you'll literally disappear if you lose more than an additional 15-20lbs, and that's what you'd need at least to get rid of the """belly""".

>>41796514
>>41796473
lmao I'm dumb. meant """gyno""". sorry, multitasking a reply in another thread with a similar anon

>>41796514
Yeah that was my plan. I was doing a PPL split, but now I want to do a fullbody routine and get my compound lifts up. Does this routine look okay?
>Squats 4x8
>Deadlift 4x8
>Bench 4x8
>Chin-up/Lat pulldown 3x10
>OHP 4x8
>Barbell Row 4x8
>Rotating accessory work (Curls, lat raises, calf raises, etc.)
Trying to do this 4x a week or more if possible. I also do stretching, calisthenics, and core work everyday

Guys how do you lose face flab when you're skinny fat? im underweight bmi wise and not obese but twiggy as fuck and have a slightly bloated gut, and my cheeks + skin under my chin is loose, looks like i have a fat face if im not sticking my head out.

will my face eventually lose pudge? i see some guys on here with really lean bodies but pudgy faces...

Are Adidas Powerlifting.3 shoes good?

>>41796220
BUMP

>>41796181
I've hurt my bicep tendons before, just ice it, take it easy(like really easy) for a week or two, and stretch lightly.

>>41796605
shit's gonna wreck you if you push some considerable weight, too much of a good thing is still too much. either split into a 2 day rotation AxBxAxx or at the most ABxABxx (still full body) or reduce number of sets. just my two cents, if you have amazing recovery this might work, but I'm inclined to assume you're just an overachieving beginner, with all due respect. if you really really want to stick with 4x8 look up Ivysaur's routine, I hate the twat but his program is semi-solid for what it's worth.

>>41796627
not too bad, bit pricey imho. do not DL in them though if you don't have your form down to a T.

Had oatmeal today, with milk. It was between tasteless and cardboard-y. How else can I have them that adds some more flavor?

>>41796739
Try honey/PB and add nuts and some fruit (banana and apples works best imho).

>>41796736
Thanks, there's a discount now so I'll probably buy them. They seem to be getting lots of good reviews.

>>41796720
I kind of based that routine off of the All Pro Beginner routine. Thoughts on All Pro vs Ivysaur?

>>41796780
good reviews are well earned, they're good stuff. there are better ones, but none of those should concern you if you're not seriously competing, or lifting massive amounts of weight.

>tfw squatting in chucks cause comfy and muh ankle mobility while pricey powerlifts collect dust in the back of the shoe drawer
h-heh

>>41796772
Sounds good, I'll try those. Thank you.

>>41796816
>kind of based
i.e. tweaked it without having a clue how or why. any program works as long as you stick to it and enjoy it, but do not try and do your own programming until you've maxed out your beginner gains, and probably a good portion of your intermediate ones.

that in mind, allpro is fine if your recovery is good, but stick to it like he wrote it.

>>41796694
This is a return of a year old injury that healed on its own, but being pretty bad at the time. Do you know what I should do to make it stronger once it's healthy?

do I go to a party tonight?

I have a minor stress fracture in my right tibia. Nothing super serious, and I can walk, but I shouldn't put any weight on it until it's completely healed.

Are there any lower body exercises I can do that don't involve the tibia? I want to try and keep my lower body from shriveling up at least in some regard.

>>41796851
cool. thanks senpai

>>41796912
np famalam. post some swole pics in a year or two, n-no homo

I just can't get the form right on bench press, especially with my upper body.

I understand the whole part about squeezing shoulder blades together and pulling them down to establish pushing platform, however whenever I do this it feels like the shoulder work is just spilling away and does not feel as if I have a firm foundation. Even when I consciously try to keep it together, it still feels unstable. What's the problem here?

Also, any cues for pushing up? Read things like pushing the bench away with your shoulder blades, but am unable to feel that movement when attempting it myself.

>>41796220
BUMP

tl;dr
Two months break. Should I deload after such a break? If so how much?

>>41797033
if still cutting up to 20% to be on the safe side, rather start too low (I'm not kidding), if eating well now try -15% and work your way up super fast over the first few workouts until you find a point that is challenging but won't wreck you.

I eat a lot of protein powder sometimes (like 150g-200g and I'm 100 lbs) because I like making protein cakes.

On those days my right side near my appendix and female parts (ovaries or something) and right hip start hurting. Like a mix of dull and sharp pulsing pain.

What could be the reason? The high amount of protein, or the dairy?

>>41797057
>100lbs girl
LONDON

That out of the way, might be gas from the dairy yes. Try a non-dairy based protein (and use less to begin with), if it still hurts after like a week and a few feisty shits see a doc.

I'm too lazy to constantly re-rack my weigths between exercises, so is doing exercises half-way still somewhat effective?
The exercise in question is a lateral fly, where I can't fully raise the weight to shoulder height.

Also, when I do this exercise I hear some cracking in my right shoulder, but it doesn't hurt. Is that bad?

>>41797056
Yeah, I'm still cutting. Gonna need to lose 10-15 more kilos.

>if still cutting up to 20%
Sorry, but I need to ask to be sure (English is not my 1st language). So I want to deload 20% as in 95kg to ~76kg squat?

>>41797057
>female parts (ovaries or something)
i dunno why but I kekd at this like a retard

What is 1/2/3/4?

>>41797153
yes. start with 75kg or 80kg or w/e and if it feels super easy at first add double the amount per workout that you normally would according to your program. you'll be back up to your old weight in no time (i hope) don't worry, muscle memory IS a thing (just not like common broscience implies) but people usually hurry and hurt themselves, especially when still cutting. oh and do not slack your warmups, that should help too.

>>41797097
>tfw eastern european so i eat a lot of dairy
damnit

Alright thanks anon

>>41797178
lol because i don't actually know if it's my ovaries there's so much shit women have in that area, i think it's some weird female organ anyway

Can I replace Low Bar squats with Olympic (High bar) squats in a general strength program?

I'm suffering from some real shit elbow pain caused by LB squats (current 5 rep max, Texas Method style training 160kg/350lbs~) and I stumbled across a post by Glenn Pendlay that roughly contradicts Ripps statement of the superiority of the lowbar squat, or rather, calls into question the significance of picking one over another: http://board.crossfit.com/showpost.php?p=404418&postcount=93

Thoughts?

>>41797256
Thank you very much, anon.

>>41797267
>eastern european and dairy
I know the struggle, not from the area myself but I have family there.

>lots of female organs
well not that many all things considered, but yeah, if it's not the heinous amounts of dairy, see a doc soon. no grill should take actual gynecological advice from /fit/ for quite a few reasons topkek

>>41797292
that's what I'm in this thread for :^) (and to get mad at obvious bait, but that's another topic)

I stalled hard on SL while achieving pathetic numbers and after some time off I decided to change routine and carry on with PPL.

Not having to squat three times a week is alright, but my lifts are still stuck at pathetic level and it feels like I'm not ripping full benefits from the program at my current level. Should I go back to a beginner routine until my lifts go up? Would fit's greyskulls work fine for getting my numbers up or should I stick with SL again? Would prefer to get some upper chest improvements though.

>>41797267
Location where you're living has nothing to do with your diet nowadays. I mean you can change it easily, I know there are some traditions. BTW what country? Here in Poland diary is not as common as you're making it in "Eastern European" countries.

how long to rest between SL 5x5 sets?

>>41797317
You seem like a real bro, bro.

>>41797329
Bulgaria
I grew up eating an obscene amount of cheese and yogurt. I can change it definitely but I love it, I eat a ton of cottage cheese especially

>>41797335
As much as you need to finish next set. I saw that someone here are saying not more than 5min as it could end up in getting you muscles "cold". Personally I need 1-2min between sets with SS, and I'm a newbie.

Is it okay to supplement pull ups to phase 1 of a starting strength program?

>>41797340
I try to be. I literally only shitpost in other threads and am kind of a jaded cunt IRL, so the best I can do to repent for it is to try and help dyels in these threads kek

>>41797365
Yes
And some arm work fridays if you like

>>41797358
Cottage cheese is not so bad. Raw milk is quite a killer - if you're linking your gastric problems to diary try quitting raw milk entirely. It worked quite well for me.

>Bulgaria
You've got quite nice folk dances, there :) I've been on several folk festivals when I used to dance few year back then.

>>41797361
hm i see. i tried 4-5 mins today, which felt kinda long but worked out pretty well

>>41797372
I have to say that because of people like you on /fit/ I started to lift and generally take care of myself. I've yet got quite some work to do, but I would probably still just sit on my fat ass to this day if not for you /fit/ bros!

>>41797358
>bulgarian 100lbs grill
STOP BONER STOP

I'm not the kind of internet creep to make any use of this (or even derail the thread with using the language), but niiiiiiiice

>>41797413
whatever works for you. heck, I curse at people in /fat/ because they love it as sort of negative motivation.

>>41797392
I have only about 150ml milk a day with oats, typical store-bought.

>You've got quite nice folk dances, there
Glad you like it! Brings back memories of waking up in the morning with the grandma watching folk music/dance on tv.

>>41797406
Do not try to count rest time. Try listening to your body. But I think not more then 5min advice still applies.

>>41797414
>tfw creepy дядкa calls me chubby
>time to lose weight
>find /fit/

honestly it was probably a compliment, in that old bulgarian farm

>>41797421
> heck, I curse at people in /fat/ because they love it as sort of negative motivation.
Yeah, any negative loop is a nono when it comes to improving yourself.

>>41797423
>I have only about 150ml milk a day with oats, typical store-bought.
If I recall correctly lactose in raw milk (it does not matter that much if its store-bought or bio) is bad for most adults because of some lactose-intolerance that is "switched" when we stop growing up. Try cutting it entirely for week or two. I personally like oatmeal without milk now - add some honey/PB instead.

>>41797450
>calls me chubby
>100lbs
are you literally 4 feet tall? but yeah they like em round and feisty, good for growing big sons, yes. still weird cuz family member, but probably hamfisted compliment.

>>41797484
>negative loop
It's sort of an inside joke there. But I generally agree.

Why exactly does it have to be sets of 5 on the texas method? Why can't I do heavier triples or even doubles?

So I am new to fitness and parents bought me 3 months of class pass. I picked around doing yoga but started at a gym doing HIIT stuff that included a lot of lifting. I thought lifting was for fratbros but I seriously like it. What routine should I start with? I am leaning towards 5x5 but y'all are not big fans. Should I hire a trainer? I currently do orange theory but it's expensive and I don't like the meme exercises and would much rather lift or run.

>>41797521
You do 5x5 on volume day bc 5x5 is high volume
On intensity day you start with 1x5 progressing every week until you can't anymore, then you do 2x3 then 3x2 then 5x1 then you run it out again starting at 1x5 ... read the fucking book

>>41797561
everybody is doing gslp now

>>41797484
>I personally like oatmeal without milk now - add some honey/PB instead.
So you mean water + honey? Might give that a go

>>41797493
Back then I was maybe 120 lbs. I'm not short but I carry weight weird so i look heavier than I am at lower weight. Also I have high standards for myself so even a bit of chubbiness makes me uncomfortable lol.
I was also 12 when I got told I'm fat and I was the first to hit puberty in my class so while all the other girls were thin and lean, i was getting big thighs and feeling weird

>>41797521
You can do whatever the fuck you want to do.

Programs are just guidelines. It is more important that you enjoy what you are doing, than some 3x2 week 1, 1x4 week 2 or whatever bullshit.

>>41797607
>120lbs "chubby"
>full to the literal tits with weird (water retaining) hormones
>what a fucking surprise
but I get what you mean. btw uncle confirmed for pedophile.

>>41797561
5x5 is fine, and the app is better than most.

It will set the foundation. After you are tired of it, you will have a better idea of what to do in the gym.

>>41797631
yeah well you tell an insecure 12 year old she's chubby and she'll never forget it. the word he used was "eдpa" which is what he used to describe his big horses, so that didn't help either

it wasn't my uncle, but my cousin's grandad who I called grandad too for ease, though it's still creepy. though thinking now some creepy comments my actual uncle has made makes me uncomfortable

Should I put more focus on front or back squats? Don't Care about strength, just want nice lower body

>>41797607
>So you mean water + honey? Might give that a go
Yeah. Prepare oatmeal with water and add honey just before eating (boiling temp is bad for honey sugars). I also like adding some nuts to make it more energetic. Coconut shrims are also a good addition.

>>41797680
front squat is more limited by upper back strength.

>>41797665
>eдpa
not same anon, what does that mean? thicc in a bad sense?

>>41797665
all my sympathy for 12yr old you. I just was a lanklet with a room temp IQ, people loved me for some reason

>>41797688
cool thanks anon. I made my mom some oats once how I eat them -- plain cold with milk -- and she gave me a very confused and disgusted face then ordered me to add in honey and heat them up.

i've been mixing them recently with flavored protein powder and microwaving till they look like cookies

>>41797708
big, bulky
search up "eдъp" on google images

>>41797699
So back squats will give better results?

>>41797743
they'll develop legs a bit more and upper back a bit less.
but the differences are small.
doing both is fine, and doing the majority with the one you like doing best, is fine too.

>>41797592
I hate high rep training though. I'm just using TM to regain strength and I'm used to doing programming with many sets and fewer reps.

>>41797776
Thanks. I much prefer front squats. The form is more intuitive and I have an easier time going really deep. Cheers

>>41797652
Thanks anon. Will try 5x5 for 6 months and will reevaluate based on progress. Is it okay to combine 5x5 with cardio or will it hurt me/deprve me of rest?

>>41797800
do you do highbar back squats?

>>41797740
>search up "eдъp" on google images
>first ten images are snakes with prey in their belly, and random obese slav thugs
WHAT DID SHE MEAN BY THIS

but there are thicc cows and horses too so I get the idea, yeah

When doing /fit/'s greyskull LP, what happens if one cannot do chinups? Do negatives? Will that equalize push/pull ratio?

File: 1496993786985.gif (2MB, 350x266px) Image search: [Google]

2MB, 350x266px

Why the hell do I feel like I'll shit and piss myself when I'm squatting? I get the feeling in the lowest position but not when I get back past parrallel. Im scared I'll get a prolapse or spray shit everywhere. Srs

File: Screen Shot 2017-06-14 at 21.11.40.png (889KB, 1000x568px) Image search: [Google]

889KB, 1000x568px

>>41797866
top kek

File: 1495281596015.jpg (355KB, 1168x1250px) Image search: [Google]

355KB, 1168x1250px

How do I keep my back straight while deadlifting? My starting position should be just fine. I think it's a mobility issue, started stretching every day, pic related.

>>41797891
Probably cause you're not using a squat plug

>>41797836
Yeah. Why?

>>41797929
if you did low-bar, you could've switched to highbar to go deep easier.

Does it matter when you take creatine

>>41797899
what in all fuck is the second image in the bottom row though, this gets my noggin joggin

File: 1309460191931.jpg (24KB, 534x443px) Image search: [Google]

24KB, 534x443px

So I've been using the my fitness pal app for a few month now and gained some weight with it, but I wonder:
Do I need to eat more during workout-days? I'm currently using Stronglifts, so I go to the gym every 2nd day.
My calorie goal for each day is 3000cals and I've put in medium activity, meaning working out 3 times a week. Is this already calculated into the 3000cals goal? Or do I need to track how much I burn during my workout to compensate it with a higher intake?
If so, how can I track how much I burn during workout?

>>41797963
no

File: 1497471307099.jpg (159KB, 640x630px) Image search: [Google]

159KB, 640x630px

>>41792081
wtf is going on in this pic????

>>41797975
from some bulgarian comedy film i think

>>41798028
late stage colon cancer you insensitive fuck

>>41798036
I need to see it immediately lmao

I was gonna post a DL form check video but my form is way worse than I thought it was. How do I make sure my back is straight when I'm setting up?

>>41798056
post video

>>41798038
not insensitive just uninformed you spastic moose knuckle

>>41798055
well, enjoy my friend
https://www.youtube.com/watch?v=jOhrvNyobgk

Though no subs

>>41798101
I was actually kidding and have no idea what the fuck is up with him you pig-eyed twatwaffle

(super weird though, ew)

>>41798056
think about pushing away the ground with your legs instead of straightening your back

>>41798115
this looks promising from scrolling through and watching a few secs here and there, although yeah I have no fucking clue what they are talking about. might need to get atrociously high to enjoy this.

>>41793200
Dance
Adductors to help me stand and move from a wide stance, split weight position, not sure on abductors but my coach says it's helpful

>>41798159
squats and deadlifts hit the adductors hard. avoid a narrow stance.

single leg glute bridge and side planks hit the abductors hard.

>>41797977
If you're not doing cardio, you don't need to count how much have you burned. If you do, though - fitness pal get you covered, mate.

>>41792081
If i cut TDEE - 500, approximately how much fat will i lose in 2 weeks?

File: 81DLEJ6F7wL.jpg (311KB, 1412x1802px) Image search: [Google]

311KB, 1412x1802px

I'm gonna get Arnold's of Modern Bodybuilding, but I'm not sure if I should get the original or updated version, as I've heard from some people that the original is better, but others say the updated version has everything the first has, and more.

Which one should I get /fit/?

>>41798148
Unfortunately because my country is so small it's incredibly rare to find any movies let alone subbed ones.

If you're looking for an awesome movie though, find "Inadequate People" on YouTube. It's a Russian movie and the sarcasm in it is gold. I'm gonna rewatch it tonight

>>41798028
photoshop

Are Fitbits any accurate when it comes to calories used/eaten? The Flex 2 looks useful for how cheap it is.

Someone heard of "the Lafay methode" or it is a french only program?
It's bodyweight only, i've been doing it religiously for 4 months now. Wanted to talk about it in BWG general but no answer ever.

File: Cervical-Spine.jpg (46KB, 542x543px) Image search: [Google]

46KB, 542x543px

Feel pain around this place, right on the bone, after doing high-bar squats yesterday. Am I resting the bar too high on my shoulder?

I'm doing Texas Method 4 day split, but practical programming doesn't say how to incorporate back work.
I expect doing chinups on the 2nd day (leg volume day) will mess with recovery from 1st day (push volume day). Doing them after deadlifts on the 4th day (leg intensity day) should be ok though.
Should I just do pull ups or lat pulldowns on the 2nd day or not pussy out and do chins ?

>>41798056
Do you follow the 5 steps?

>>41797977
Thanks for your response!
I'm riding my bike (fast) daily for 30 mins to get to work but otherwise I'm not doing any cardio.
But lifting weights does burn a lot of cals, r-right?

>>41798407
Yes, you've probably placed the bar on the bone. I did that when I was new at squatting, and got pain on the spine by the neck. I generally rest the bar on my flexed traps nowadays and no issues with pain

>>41798438
meant to adress to this
>>41798255

>>41798269
I've actually heard of it (on /int/ I believe?) but never came around to watching it. thanks for reminding me anon

>>41792081
No not at all. By the time you hit 140kg 1x5 and 100kg 1x5 on squat and bench respectively, that'll be warm up weight. Especially the squat.

I'm trying to fix my forward head and shoulders.
After doing exercises and stretches I often have difficulty breathing deeply for the rest of the day. Quite painful when I am gasping for air. It's as if something heavy was on my chest and I couldn't expand my lungs fully. Has anyone experienced this before?

Any tips for hips rising first on the DL? It's real bad, they go up until my back is parallel to the ground, only then does the bar leave the ground.

>>41798438
You're building muscles, so it's not considered burning cals.

>>41798479
hah that was probably me that posted it. been looking for some more sarcastic russian movies but can't find any subbed

File: maxresdefault.jpg (122KB, 1280x720px) Image search: [Google]

122KB, 1280x720px

What mode is this and how do i achieve it?

>>41798560
unironically pull less weight

>>41798613
lol nice

>>41798560
Think about dragging the bar on your legs. Don't ever let the bar stop touching your legs. If you find it impossible to lift the weight like that, you're probably trying to lift too much weight, so deload and try again.

>>41792114
that's pretty impressive.

>started working out three weeks ago
>doing quite ok, nice steady process, PR pretty much every time
>only issue is that for later sets i cannot reach rep targets (ideal is 5x5)

like squat for example...
first set 5x105kg EASY
second set 4x105kg last time did not go up
third 3x105kg it is getting pretty hard desu
forth 2x105kg fuck this shit
fifth 1x105kg JUST

may it be that my blood sugar is too low, should i eat a banana or sth before workout? or is my endurance just shit? or should i do with little lower weight and move up per 2.5kg not 5kg?

>>41792497
Depends on your program. If you're doing a novice LP (5x5, 3x5, etc) then >>41792519 has the right idea.

If you're doing a program where you go from say 60%x10 to 90%x3 over the course of a training cycle then an estimated 1RM might be a more useful metric for you (though when doing hypertrophy work you can reasonably expect your 1RM to go down a bit)

I just use the 1RM equation from the Juggernaut Method: 1RM = (weight x reps x 0.033) + weight

Most of those sorts of equations really only work for <10-12 reps.

>>41798663
>Most of those sorts of equations really only work for <10-12 reps.
juggernaut even gets somewhat wonky after 6 reps depending on weight

>>41798603
What? But I need the energy to lift, so I basically burn cals to do so...I'm confused. Where does the energy come from?

>>41794715
I think you got a "butt wink" i get it when i do ass to grass so I just stopped doing it. Used to get crazy pain after 60kg squat.
Currently squatting 100 and don't feel lower back pain. "Lookin cool" infront of the other guys at this just aint worth not getting gains and potentionaly fucking your back upp

>>41798717
this guy is bullshitting you, weightlifting is the best exercise for both gaining muscle AND burning fat. HIIT also good. no need to do cardio, heart gets enough workout from weights (+HIIT).

>>41798756
So should I track how much I lift to somehow calculate how much I burn so I can still be at caloric surplus? And how can I do this?
Or should I just go with the same 500 cal surplus everyday not considering rest and workout days?

>>41798787
keep it simple

>>41798797
will do. thanks!

>>41798756
>no need to do cardio, heart gets enough workout from weights
you're dying

>>41798787
so yeah, an hour of weightlifting is prob at least +500 cals consumed, considering that this activity puts your body on more active regime even on idle hours. but i mean 3K is quite high for calories. are you massively underweight or?

>>41798879
>3K is quite high
maybe if you're a manlet

>>41798915
i'm 183cm, 81kg and for me 2500 is pretty much maintenance. i work out 3 times a week, fully body.

People at work complain about how heavy laptops are in their backpacks.
I want a bigger/heavier one as it's more powerful for cheaper.

My question is: isn't it just a case of walking with a weight vest or something - just build up to comfortable walking with that weight or is it different a bag would sag so to speak (as the straps would hold it but it would sag down) unless you held the shoulder straps.
Pic related.

File: g23wetdxc.jpg (18KB, 306x224px) Image search: [Google]

18KB, 306x224px

>>41799392
Pic related - it's how it would look if I didn't hold ot up by the straps.
How dangerous is that to leave it like that?

I could also just get a laptop bag and have it on one shoulder I guess/carry it by one hand. Since that seems less dangerous.

File: 1333443575309.gif (1022KB, 273x347px) Image search: [Google]

1022KB, 273x347px

>>41799392
>>41799407
first of all, what an insanely inane thing to ask about, please jump in front of a bus. that aside, tighten the shoulder straps so the whole thing sits snugly and high on your upper back, pay attention to posture. if that's not for you, get a bag to hold in one hand, brace against the added weight sort of like nerd farmer's walks. do not wear one-shoulder bags if you're not planning to change sides like every half hour.

>mfw heaviest laptop I've seen in my whole life was 10.5 lbs and that one was meant to be mounted semi-fixed to a desk for gaming
if you're not a complete dyel and/or rucking like 50lbs of EDC with it all day everyday, why should this even remotely be an issue to begin with.

>>41799461
That's my point - I don't actively see an issue personally and wanted to make sure.
This was more of me making sure they were dyel and were bitching about it.

File: 1496303259993.jpg (99KB, 1024x768px) Image search: [Google]

99KB, 1024x768px

What're the best meals/snacks for bulking?

t. mega-lanklet

>>41799474
absofuckinglutely. bad bag carrying habits can and will fuck you up over time even at low weight, yes, but all in all this should place very low on your list of shit to worry about.

>>41799511
I'm more likely to tighten the straps and have myself walk with a proper posture. as a teenager, yeah, I fucked it up with heavy bags for school.
Some of them even though they're dyel, actually do go to a gym regularly. So it was a bit confusing.
So long as keeping it up straight like a camping rucksack, I'm happy.
I was worried if there was any truth to them bitching and walking properly

>>41799603
>actually do go to a gym regularly
that means jack shit if they don't know what they're doing. coworker of mine nearly outbenches me if not for a couple kg but literally does ONLY that and curls, and wonders why his upper body posture is damned to hell kek

>>41798603
Sorry for this >>41798717 I was making mental shortcut. What I meant by this - 500kcal surplus is enough for lifting, so you don't need to count it additionally. You should be counting this 30min cycling, tho.

>>41799852
Aaand I fucked up links.

Can I just stop running and do jump rope instead? Honestly it's so much more convenient than having to go outside, I can just do it in the garage instead with the garage door open for fresh air. Is this going to have a worse effect on my cardiovascular system than running? Running as cardio just sucks man, I much rather do cycling or swimming

When doing deadlifts should I touch and go or completely reset after each rep?

>>41800350
reset completely

>>41799477
Peanut butter

this girl keeps sitting next to me in class and i think she keeps looking my way but never talks to me. its a small class of about 20 people so im not sure its a coincidence, does this mean anything

>>41800932
>>>/adv/

>>41800350
just don't use the bounce, do the lift with the weights in dead(lift) position

>>41800938
thanks senpai

>>41800950
Ask her out. There's an "ask the other gender" thread on /adv/ that will help you with future questions on the subject.

>>41800218
general advice for cardio is just do whatever form you like

>>41796448
running won't compromise your gains as long as you eat enough to compensate for running. How much you should run when you start depends alot on your current fitness level, but I think a mile before every workout would be good at the start

>>41800932
try to talk to her ma dude. chances are she really wants to talk to you too, but just as men, most women are very shy and afraid to spaghetti making the first move