/QTDDTOT/

i am /fat/.
would it be considered starvation if i cut from 3000-3500 calories to 1500ish?
it has been a week now and i feel great. my head seems clear and i just feel better. i am concerned its too sharp of a drop though. I am drinking 2-4 liters of water and try to squeeze in as much protein as possible.

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>>41801215
So I did SL 5x5 for a couple months, getting bored with it and stalled a bit

Decided to start a PPL and settled on Coolcicadas

Can someone take a look and tell me what they think? Is there enough volume?

https://forum.bodybuilding.com/showthread.php?t=149807833

>>41801383
Just take your vitamins. You can go without food as long as you have fat stores to sustain you.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2495396/pdf/postmedj00315-0056.pdf

>>41801389
Yeah. That's a tried and true routine.

Any of you got personal tips to help improve rest/sleep?
Construction site nearby get loud in the morning and its slowly fucking me up

is PAGG a meme? no one here mentions it, or the slow carb diet, or anything else from Tim Ferriss.

>>41801476
word? I didn't read the whole bb.com thread or anything, but I felt kinda underwhelmed after my first few days. Maybe I just need to add more weight.

How long did it take you guys as beginners before you felt you started to see visible progress?

Keto doesn't give you bitchtits does it? I'm losing a lot of weight but my chest (manboobs) is becoming more round..

What makes someone a dyel? I know what it stands for but I don't think I understand what it really means.

Someone at work told me that Soy protein powder is bad because soy has a lot of chemicals like estrogen in it.

Is this true? I always read that soy is the best.

>>41801540
Try to stay off screens for like 10-20 minutes before bed. Also I try to wake up at the same time daily, regardless if I need to or not.

>>41801650

It's usually reserved for people that look like they have no muscle definition.

It's also used to troll people and put them down. Only cunts use the term.

>>41801651
I did research on soy products since I'm vegetarian. You really want to aim for soy that's been produced from your home state and that doesn't use roundup. Roundup is the chemical farmers use to speed up growth time and it also acts as a pesticide. Most companies won't disclose that information depending where you're located so if your product contains soy isolate, don't consume.

I was on keto for 60 days, up until last Friday. Since I started on the diet I really turned my life around, went back to the gym, took up my hobbies again, and have been more outgoing.

Anyways I was concerned about the healthiness of eating that much fat and decided to transition off, and I feel completely awful. My sleep is all fucked up, I've missed going to the gym for the first time in two months. I've only eaten 600 calories today but I feel nauseated and have no desire to eat, or really do anything.

Do I just need to power through and adapt back? Should I stick with what I was doing? I don't know if it was the diet itself or just having a stable routine that was keeping me grounded, but I'm all fucked up and don't know what I should do. I didn't have these issues transitioning onto the diet.

>>41801638
I hopped around a bunch of programs so nowhere near efficient. Short summary based on my old workout journals.

>two years fuckarounditis, nobody knew i lifted unless I told them. Next to no progress
Everything from here is year three. I started at maybe 0.5/1/1.5/2.25.
>weeks 1-21 continue my brosplit but start working out consistently, numbers steadily go up
>threw out my back deadlifting, hop on PHAT week 22
>fucking 5 sets of rows one of the workouts
>see lats around week 24-25
>switch to PPL week 31 onwards
>mom starts mirin around 35
>friends comment on my chest (drunk) around week 38
>do some GVT for 2 months cause self discipline
>friends comment on my chest (sober) and say the GVT is kicking in
>get the occasional mire
In retrospect GVT didn't do much for my physique but it was a great lesson in self-discipline.
>week 49, get mired at work and some guy invited me to try out his pullup bar
>still a DYEL. Hoping to hit 1/2/3/4 by end of summer tho.

TL;DR - if you start PPL today you'll see definition within 5 months and others will see it within 10. Don't bother with german volume training unless you want to train your willpower.

>>41801734
Just ditched keto after 5 weeks because I love fruit, my work offers a lot of carb-laden free food and my boss loves taking us out to happy hour on a semi-regular basis. Was a good experiment.

That said, your sleep is probably because of the insulin. I don't have the link on me but I remember some literature saying that insulin inhibits some group of hormones which promote REM sleep. So getting back on insulin (you're hypersensitive after being in ketosis) will probably do that to you. My personal n=1 observations have shown keto gives me some vivid-ass dreams, especially when starting. Only time in my life I ever recall being able to smell in my dreams. So getting off keto should do the opposite to you.

Any drastic change in your diet, especially if your diet has been relatively monotone, will give your body a few problems but it's temporary. The best thing you can do is get some extra sleep and do your best to get all of your micros in alongside your macros. FWIW I had the opposite problem, getting on keto was a bitch, getting off was painless.

Please help me, Im new into counting macros.

I heard that you need 1x body weight to build muscle, but I have heard claims that it can be lower. may I know the actual amount? is it 1x/0.75/0.5?

also does that mean 1x body weight in protein EVERYDAY or is that only for workout days?

>>41801643
No, that's just unfortunate fat genetics. Good news is, if you're losing more weight in your gut than your chest, your body is bailing out more visceral fat, so at least you're becoming healthier faster than average.

>>41801215
im really craving sweets, ive been restraining myself for weeks since last time i had any? what can i eat besides fruit to curb the cravings??

>>41801808
You can get away with less. I'd put a hard cap of 0.8x/day on it though. And yes every day.

>>41801824
What kind of sweets? Be as specific as possible. It's almost always some hormone or micronutrient that's the culprit.

And don't be afraid to indulge a little bit. Chad does eat pizza, after all. Just keep it within your daily allowance.

>>41801783
That's interesting, thanks. I also was getting really weird dreams as well as waking up earlier than usual. I just assumed it was indigestion or something.

>>41801651
Chemicals is such a generic statement
It does not have estrogen in it, it does however have isoflavones that act similarly to estrogen on your body

Has anyone else ever gotten exertion headaches? I just started getting them over the last couple weeks. If I take a few days off will they go away?

>>41801834
thank you.

another question is, if I am 30lb overweight for my height, 5'7 165, and I'm supposed to be 135, should I do 165g per day or 135g x0.8?

I did a retarded brosplit for months but now I want to move to this is it any good?

Upper Body A
- Bench Press 3x8
- Rows 3x12
- Incline DB Press 3x12
- Lat Pulldown 3x12
- Lateral Raises 3x12
- Tricep extension 3x12
- DB Curls 3x12
- BB Curls 3x12

Lower Body A
- Deadlift 3x8
- Leg Curls 3x12
- Calf Raises 3x12
- Goblet Squats 3x12
- Thrusters 3x8

Upper Body B
- Pull ups 3x8
- BB OHP 3x8
- DB Row 3x12
- DB Benchpress 3x12
- Incline DB Benchpress 3x12
- DB Flyes 3x12
- BB Curls 3x12
- Hammer Curls 3x12

Lower Body B
- Goblet Squats 3x12
- Leg Curls 3x12
- Calf Raises 3x12
- Deadlift 3x8

Keep in mind I have a home gym so no leg press or anything, I just want to get out of skelly

I hurt my lower back but I still want to do to bench/dips/pullups/curls, can I do OHP too or is that too much stress

>>41801845
i dont buy any of the sweet stuff because self control is an issue. Brownies and chocolate stuff to be frank. I lost 60 lbs without cravings, then when after that I lost control and started falling backwards and regained 15, im under control again and making progress, but the cravings are an issue still.

>>41801910
fix your breathing, exhale on exertion. make sure you're not dehydrated, if your lips are dry you need water. make sure you're not getting too hot.

>>41801932
why would you risk a lifetime of back pain for a week or 2 of extra gains?

>>41801912
Good question.

Personally I'm halfway through going 177 -> 155 so I'll eat at a 155-based deficit. I do 180g of protein a day, so more than 177x1 but less than 155x1.2 (the 1.2 figure was the low end of the Layne Norton article I planned my diet around, but if I did 1.4-1.5 like he said, even for 155 lbs I would literally be eating over 50% of my daily calories in protein). It's losing me weight so I guess it's working. That 180's a hell of a stretch goal though, even with double chicken Chipotle for lunch and pure whey for dinner I usually barely make 160.

All that into account, the answer is, do 165g, 135g, or any other number that makes you happy. If your numbers aren't going down and you're losing weight, you're probably losing negligible muscle mass, great! I got nothing to lose, and you got maybe 2-3 weeks of your time to lose at worst if you try 135x0.8 for the whole diet. And once you bump up your protein you'll get it all back quickly anyway.

>>41801932
Define "hurt". Dull persistent pain? Feeling you pulled something? Sharp pain that inhibits your motions? In the general case I'd probably switch to seated OHP for your next workout. Unless you curl like an idiot you should otherwise be fine.

>>41801935
Good on you for discipline! For chocolate, check your magnesium levels. Dark chocolate (do 80%+ cocoa to be safe) will satisfy your cravings (duh), but you can also look at spinach, almonds, or salmon. If you're trying to eat lower fat, bananas have a small but substantial amount of magnesium in them too.

>>41801549
replies pls

My sleep specialist suspects I have a sleep disorder of either idiopathic hypersomnia or narcolepsy. Anyone here have those? Were you able to lift before being medicated? Did medication help? I really want to get in shape and lose weight, but the constant sleeping and fatigue makes it really hard to establish patterns to maintain consistent results.

I just don't got a nigga to talk to about this shit.

>>41801920
Random observations in no apparent order

1. Why main lifts for 8 instead of 5? If you have a legit reason for this keep going, just curious.
2. Guessing you don't have any setup for a normal squat, hence goblet. Truth be told I stopped DLing completely and squatted my way to higher DL numbers. Did it the other way around for a bit but to less success. Still a viable option if you DL heavy. Which means do less than 8 reps here if nowhere else.
3. But truth be told, the ability to OHP and squat with a barbell is valuable enough to consider getting a cheap power rack on Craigslist or Amazon.

I'm a literal giant and I'm going to start weightlifting soon. I'd love to get a bench, but every bench I've ever laid on was too narrow for me. Either one or both of my shoulder blades were completely off the bench. Do I need some sort of turbobench? Will I have to forge one myself?

>>41802357
How big are your vertebrae? You should be able to at least get part your lower traps onto the bench which is all you need. The goal of "retract the fucking scapula" doesn't stop at the shoulders. The goal is to make your entire upper back and shoulders a single rigid unit (like when you squat) so that you don't lose any force from that part of the body.

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I have anxiety issues and can't take any caffeine is there anything otc that can give you similar stimulation like caffeine?

>>41802398
I won't fuck up my shoulders if they're not even touching the bench?

>>41802474
If you're tensing and retracting your back correctly, no.

>>41802453
Any stimulant is probably going to give you anxiety.

Have you tried green tea? Coffee makes me feel unpleasantly energetic, and can actually put me in a bad mood, but with tea I kind of feel just calm and alert. Apparently this is due to tannins in the tea, though perhaps it's simply due to having a lower caffeine dose.

Why do you have to bulk and cut instead of gaining only muscle

>>41802604
Because if your body had its way, all of that energy you're eating would go to fat to be stored for later when you might not have access to food anymore. Your job is to convince the body that you're not strong enough to survive in your current circumstances and it needs to redirect some of that into making you stronger. Your body still wants some of it to go to fat, but if the difference between your expenditure and intake is small enough you won't really gain muscle mass. So you eat and tell your body to put it all in your muscles via training/diet, but your body will still attempt to lay some away because that's the default setting.

Cutting is the same deal except you're telling your body to leave your (inefficient energy storing) muscles alone and take from your (efficient energy storing) fat reserves instead by making your body think that your current muscle mass is essential for survival (lifting weights for the day). If your muscle mass is below a certain point you can even convince it to throw some of your intake into your muscle mass even as your fat stores get depleted, but this has diminishing returns as you get bigger and stronger. Eventually on a cut you'll only be able to maintain strength, and above a certain level your goal is to slow your decay as much as possible before rebuilding your muscle mass on your next bulk.

Imagine a sailboat trying to go upwind. It can't go directly upwind because it has no power, so it sails at an angle left and right repeatedly, deflecting the wind off the sail, until it gets to its upwind destination. That's what you're doing with your body.

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These strength standard numbers can't be correct can they? This is the starting strength app btw. Yeah, I know the website is free.

>>41802782
>Symmetric Strength App*

>>41802782
seems right, those are if you're training for strength
but most people in the gym won't be and will never get far past intermediate lifts

>>41802782
Seems about right. Maybe a bit on the low side but 140 lbs is pretty light.

>>41802782
Actually if these are the standards, keep in mind these are the minimum numbers you need to be intermediate (60-75). So this is the lower bound of having teal muscles in the picture

>>41802816
Yeah I understand there's a range but I'm still dyel and past these numbers. Assuming my weight stays the same, I'm only 20lbs shy of being procient in bench, and I'm withing 5lbs of being proficienct in OHP. I train at home with a rack and 300lbs worth of plates. Never been to an actual gym. Are most people in the gym really moving bitch weight? Because I know I'm only doing bitch weight. Maybe because I'm a manlet the numbers don't apply.

>>41801540
Turn off electronics and drink chamomile tea and read for 15-30 minutes before I lay down.

>>41802829
How long you been training?

And yeah. I'm a little behind you, maybe 25 lbs away from proficient on both bench and ohp with squat and diddy nowhere close to proficient. Still lifting in maybe top 20% of my current gym, and average to just above average depending on the day in my college gym.

>>41802829
>Are most people in the gym really moving bitch weight? Because I know I'm only doing bitch weight.
yes, most are and if they're natty then there's a lot higher chance of them doing bitch weight, most people will train for hypertrophy which is caused by fatiguing the muscles which can be done with much lighter weights

>Maybe because I'm a manlet the numbers don't apply.
this is partly true, that site doesn't take into account height, but most people will not be squatting >2pl8

>>41802841
Did Jan-Apr of 16' took a very long break because I'm a fucking asshole and I started again in mid Feb of 17'

Im 5'7"

>>41802863
Shit that's pretty good for 6 months. Not counting all my fuckarounditis took me about 10 months.

But yeah sounds about right for intermediate.

Can someone rate my routine?
I was a fatty that lost 100 pounds from diet and cardio. Trying to ottermode now.

5 mile bike ride

Incline push-ups 3x10
Burpee 1x10
Dumbbell pullover 2x10
Mountain climbers 1x20
Dumbbell lateral raise 2x10
Burpee 1x10
Dips 2x10
Mountain climbers 1x20
Dumbbell bicep curl (underhand) 2x10
Burpee 1x10
Walking lunge w/ side weights 4x10
Mountain climbers 1x20
Calf raise single leg 2x20
Crunch 3x10
Bicycle crunch 2x10
Superman 2x10

>>41802877
Yeah I wish I wouldn't have stopped last year. What did me in was squats getting to the point where it took every single fiber in my body to do. Only doing lmao2pl8 And my lower back always seemed fatigued and I took a break and never jumped back into it until this year. I'm planning on trying to get as close as I can to a 180lb bench and a 120lb OHP and then join an actual gym and focus on mass. I've seen some size gains for sure but I'm still dyel.

>>41802886
Reduce the amount of exercises down to6-8 exercises. Youre doing a full body program and youre throwing way too many exercises in there. Each exercise should have a reason to be there. You need a vertical pulling exercise, vertical pushing, horizontal pulling and horizontal pushing. 1 or 2 exercises for legs then add one or two isolation exercises for what the conpound movements dont cover. The usual are biceps and chest, maybe some abs and calves. The lower back needs an exercise too if you dont do any squatting or deadlifting

People tend to say that spending more than 4 days at the gym a week as a natural is a complete waste, what's /fit/'s opinion on this?

>>41802957
I thought the point of a full body HiiT was to have more exercises, this is what I do everyday.
So maybe add some pulldowns and rows, and squats? Take out mountain climbers and burpees?

how do build muscle while keeping my abs? im 6ft 156lbs and calorie maintenance is around 2200 i think

>>41802973
Train each muscle 3 times a week. How you wanna do it is up to you. 5splits are usually bad, though. As you only woek each muscle 2 times a week.

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I have had fucked up fat distribution since I was a kid, where I have really big love handles. In the past I've cut down, and they're always the last thing to go, I even start seeing abs before they get smaller. I'm wondering whether if I reaaaally cut them all the way down, is there anything I can do to keep them from coming back. Essentially, does fat distribution ever change, or I am JUSTed?

>>41803005
So is there any difference between doing fullbody 3x per week or a 6 day ppl?
It would seem like fullbody would even be better, as you're training your entire body 3x per week as opposed to a 6 day ppl, where you're only really doing 2x
This is confusing the hell out of me.

>>41801215

Should I do external rotations for my rotator cuffs on a push or pull day? I do front shoulders on push and rear shoulders on pull.

>>41802998
If you wanna do hiit then do sprints or hill sprints. Hiit for lifting isnt very good. And muscles needs rest. It takes the muscles ~48 hours to recouperate. So full body should be done every second day.

>>41803028
The main difference is you can do more volume and get a bigger variety of lifts in, unless you have the energy for 2-3 hour gym sessions. Whichever you prefer really, I like 3 days full body or 4 U/L just for the flexibility since I don't work a set schedule.

>>41803028
For beginners its better to do full body, 3 times a week. Or or push/pull, upper/lower, 6 times a week. Training the muscles only two times a week is a waste for most people

>>41803069
Yeah, you can do more volume, but it doesnt make up for the lack of frequency. The muscles only need 48 hours to rest. No matter how much volume a beginner do.

>>41802973
2 times frequency I've read is what you should aim for and then add as much volume on top of that, so you could spread it out over 4 days if you wanted

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>>41801215
What mode is this and how do I achieve it?

>>41801215
What does Vitamin D-3 do? I ordered some

>>41803147
>buying something before you know what it does
I smell another TYDV
do research before you kill yourself

>>41803051

pls i want healthy shoulders

>>41803069
>>41803083
>>41803102
The conflicting opinions just add to my confusion, let's say I'm an advanced beginner, what would be optimal for me?
Is there even a big difference?

>>41803245
Your muscles only need 48 hours to recouperate. How will training the muscle only two times a week take advantage of that when they only grow 4 out of 7 days a week? Train it three times a week. It doesnt matter how you do it. Just get the muscle worked.

>>41803245
first guy says what he likes to do
second says full body 3 times a week which would probably mean chest 1.5 a week which isn't much especially seeing most full bodies don't have much volume on lifts since its trying to squeeze a lot of parts into the one day, but then goes on to say only 2 times a week is a waste, it's not but it's just not optimal
third is me

there's no best routine that we can say because we are not you and don't live your life with your genetics, but each body part at least 2 times a week with plenty of volume (I'd aim for at least 10 working sets per muscle group)

>>41803283
Honestly, I don't even know any routine that trains every muscle group 3 times a week.
It seems only doable on a 6 day ULUL routine or something, or am I missing something obvious.

>>41803333
Yeah full body, upper lower or push/pull.

What should be my goal when cutting?
Just keeping up numbers on main compounds and ignoring isolations? Or should they be included.
Just wondering whether there's any point in doing extra work while cutting, since progress is mostly impossible anyways.

>>41803410
Keep doing what you have done before. Font remove anything, and add weight if you feel its possible. Otherwise maintain the weight you lift.

>>41803059
>>41803059
I don't want to put too much stress on my ankle (recovering), that's why I bike instead of run.
So should I be doing my HiiT on day A and cardio on B? ABABABX?

>>41803439
I'm mostly asking, because I'm considering going back to a full-body routine from a 6 day ppl one, since it's a lot of work on a cut and wondering whether I'll lose out on anything.

>>41803462
Do hiit on bicycle then. It doesnt matter what exercises you do hiit on as long as you get your heartrate up. But lifting should be done properly. With breaks and giving the muscles 48 hours of rest. And doing tons of exercise is not needed either. Proper lifting and some cardio will be more than enough. Your diet is the main factor no matter what you do

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Does anyone have any experience running a program like Smolov or Smolov Jr for pull ups? I'm used to unusually high amounts of back volume carried over from wrastling, so if it's a viable option I'll go for it.

Once every while like each month my right knee starts to hurt really bad, walking is hard and climbing the stairs is a test of willpower.
Should I just give up squatting atg? I'm not sure if this causes it but I'm sick of it. I squat as deep as I can and push actively my knees out so I don't suspect my form is causing this.
Maybe I just can't handle the stress of it?

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I have a question about what I should expect the next few weeks/months.

>6'1
>82.5kg down from 87 (started losing weight through cardio/calorie counting about 7 weeks ago)
>SS + NOMAD (no milk)
>Added lifting to my plan 3 weeks ago. In this time my lifts progresses nicely even though I'm on a deficit of 500 a day.
>DL 60 -> 82.5
>Squat 50 -> 62.7
>Bench -> 40 -> 47.5
>OHP 25 -> 30b

If I keep eating at a deficit can I expect my lifts to keep progressing or will I stall really quickly? I want to hit 75kg before I start a surplus which should take about 10 more weeks. Keep in mind I still have newbie gains to go through.

Thanks.

>>41803682
Noobgains won't run out this fast.

I'm eating a little over 3000 calories a day, I weigh 155 pounds and have pretty much stalled at my weight for almost 2 weeks. Should I increase my intake a little or am I just impatient?

I train 4 times at the gym + 2 quick sessions of HIITs on off days every week.

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>>41801215
You might appreciate this

>>41803728
A healthy adult male preforming weightlifting and HIIT multiple times per week, tends to need a lot more calories than they think.

Fitness tracker says I need 2800? Bullshit, I easily consume 1000 calories from peanut butter, whole chocolate milk, and half an avocado. And on top of that I'm eating 3-4 moderate sized meals, all calorie dense. I still manage to lose weight occassionally like this.

Just eat some more shit, if you're not seeing the scale go up then whatever weight you will gain from adding another 300-600 calories a day will be mostly muscle.

>>41803849
Eating more is not a problem for me, it's just strange because I've been eating 3000/day because I had previously stalled at 2750/day just before that. I guess that's about my maintenance then. Maybe I'll wait till the end of the week and see if anything changes and then add 200-300. Strange kind of feel after cutting for a few months at 1500 cals daily.

>>41803707
So I'll get stronger even if I lose 10 pounds?

How does this look for a GSLP routine, I tried going for a decent push/pull ratio, but how does it look?
Workout A

OHP
Chins
Squats
Close Grip Bench
Curls
Abs

Workout B

Bench
Row
Deadlifts
Dips
DB Rows
Abs

Am I missing anything?

>>41804052
triceps

Tell me brehs, should i do ab exercises or just focus on heavy skwots and diddlies ? Which is it ?

>>41804067
Dips and close grip bench should cover that.

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why am I tired all the time brehs, I'm eating at 500 below maintenance but I still feel this even if i go +100

My left bicep and forearm are a little weaker curl wise than my right one.
I mean i work with the same weights but my left arm can barely manage while my right arm is still doing okay.
(also my left forearm is a little smaller)

Should i stop doing curls with my right arm and do them only with my left til i catch up?
And what about pullups? should i also only do left sided ones?

>>41804052
Anyone have any input on this?

>>41804218
I wouldn't row just before deadlifts because it taxes your lower back and makes it weaker for the harder lift. Overall seems pretty ok.

>>41804247
Good point, I'll change the order, thanks for the input

>>41804173
No don't worry
But if you do for example db curls and your weaker arm can't do more than 10 reps you don't continue to 12 with your stronger arm. That would be stupid obviously

>>41804131
Improve your life and it will get better over the years

I'm a 31 year old DYEL. Did first workout at gym on Monday and my muscles are still sore. Is that normal and should I wait until they are not sore anymore to go back to gym or just go back anyway?

How do you do weighted chin-ups and push-ups?

I just put on an old backpack with my excess dumbbells weight plates in it. Not sure if that is a good idea.

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>>41804331
It's a good idea if you don't have a belt. Check how much they are in eBay if you're serious about it


Do I lift in clothes fit?
Chins 30 kg added for 6 at 92kgs.
Is the scapula singing bad? How could I fix it?

Normal vs somewhat flexed

>>41804283
It's normal, they're called DOMS, Delayed Onset Muscle Soreness, you can safely ignore them and continue your routine as normal, additional exercise will make it hurt less as well.
You'll miss them when they're gone, though.

>>41804369
Is 92 kgs your body weight or your total weight after you have added 30?

>>41804267
so basically i should continue doing my workouts according to my left arm and eventually it'll even out?

>>41804283
Normal at the start. You can speed up the recovery by streching, showers and foam roll, if you got that one.

>>41804393
look at him and take a guess

>>41804553
Can't tell if he is a manlet or not. Americans always build their houses like they are made for dwarves so I can't compare him to the room.

Is there anything wrong with ss? I see a lot of people talk shit about it.

eating only oats + protein powder + veggies good or bad idea?

>>41804599
dont do the "diet" (gomad), do the accessory work (curls, chinups, triceps extensions), replace power cleans with rows, add lateral raises/facepulls after a few weeks.
make these changes and SS is fine for the first couple of months of training.
just remember to switch to a different program when you're not making much progress anymore.

>>41804615
healthy varied diet is key to fitness success.
dont chimp out on it.

>>41804599
its a beginners program to get used to the 4 main lifts. people complaining about it expect to be arnold2.0 in 3 weeks or probably dont even lift at all.

>>41804615
Bad.

>>41804599
Nothing wrong if you want to get strong, read the book section about accesories though.

>>41804626
>healthy varied diet is key to fitness success.
is this a yes or no. im really low on money

>>41804615
Very bad idea.

I mean you could pull it of with a nutritionist, but you will fuck it up.

>>41804641
are you honestly this stupid?

>>41804393
>>41804553
>>41804576
92 kg bodyweight at 6'0 in Australia

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Can anybody explain pic related. I want to start rowing program additional to my running and biking program. Do they want me to row 5000 meters and then 6x500 meters and then 5000 meters again?

>https://thepeteplan.wordpress.com/beginner-training/

>>41804369
>Do I lift in clothes fit?
Make sure your shirt is a size bigger than normal and wear sweatpants. Back looks okay.

>>41804776
i think what he wanted to ask is if he looks like he lifts in clothes.

Is it necessary to cycle creatine?

Is it true that it gives you a bloated face? I'm drinking enough water but I'm just prone to have a bloated face, that's why I'm asking.

>>41804785
>>41804776
yes. Basically looking for a compliment and an opinion on if my scapula is shit

>>41804801
Do you even know what it is? You don't cycle it, just like you don't cycle protein powder or vitamins.
I don't know about bloating, but it makes you retain more water than usual (mostly in muscles though), so maybe there's some truth to that.

>>41801383
Yes. You will lose a ton of weight if you are eating 1500 calories. Work out as well. But I must ask... how fat are you?

You may have to go for skin grafting surgery if too fat. But uhh... just keep in mind:
Legit I give so much praise to people who have loose skin cuz it basically means.... they made it.

>>41804835
looks fine to me, at least with clothes on.

>>41801383
try it out and if you see loose skin forming try increasing the calories a little.
Also, make sure to lift while doing this in case if you actually have loose skin at least it will stretch out with muscles.

>>41804626
I've been on ss for about 6 months but still gaining. Should i switch to ppl when i stall?

For most of my lifts I do pyramid sets, 10, 8, 6, 8, 10, heaviest weight at 6 rep set.

This works great for most of my lifts but I find myself struggling with grip on DL. Should I lower the volume or the weight if grip is the issue?

Thanks.

New to /fit/ what are some examples of different muscle groups to work out together in the same day?
Examples like Shoulders and Legs, Chest and arms that type of shit

How can I improve broken bone healing? I fractured my tibia & fibula a couple of days ago and got surgey. How can I improve healing? I've already ordered a calcium supplement and will be resting a lot. I have 6 weeks until I may apply pressure on it but i'd love for everything to go faster especially with summer arriving.

>>41805098
Back and bis

Chest and tris

Legs

I'm trying to cut weight right now and I go to the gym when I wake up at the crack of dawn. I never eat before I go because I'm trying to save time, but should I be eating before going to the gym? I still lift but it's mostly so I don't lose all of my gainz while dieting.

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Serious question: what are some good active jobs for a female, /fit/? Is a personal trainer okay, or too badly paid?

>>41805567
You lift when you are really stiff and your cortisol levels are the highest, and you don't have much energy because you haven't eaten for some long hours. It would be good to eat something before or at least take BCAAs to prevent muscle loss and have some more energy.

>>41804983
Use chalk/mixed grip/hook grip/even straps for last sets if the grip limits you. Deadlift is a whole body exercise and you shouldn't let your forearm steal your gains.

>>41801215
Is there anyway to make the V-Line more prominent? Like Ronaldo, it seems the guy got some muscle there

how do I train it?

Will mixed grip cause imbalances unless I remember to keep switching?

>>41801215
Is there really anything wrong with pepsi max/other 0 sugar carbonated drinks?
No broscience pls

>>41805945
Too much caffeine will fuck with your sleep and you'll have to pee all the fucking time. Speaking from personal experience. Go for caffeine free diet if you gotta have it.

>>41801215
>heavy doubles on deadlifts
>get one up fine, on the way down it catches on the end of the safety and the bar goes cockeyed
>can't get the second rep
>come back in 5 minutes
>pull a "second" rep just fine

this still counts as 2, right? My body still did the same amount of work as if i'd done them together, right?

>>41805729
It'll cause imbalances and possibly injury regardless of what you do.

>>41806063
>>this still counts as 2, right? My body still did the same amount of work as if i'd done them together, right?
Wrong.

>>41801215
Question, started January at 265, down to 245 as of 6/1, started water only fasting meme and im down to 215 this morning.

Explain. Wtf happened and will I die?

>>41806096
You're not retaining much water due to low sodium and you haven't eaten for 2 weeks. Gratz, you're starving.

You'll die eventually.

>>41806147
Well im intaking salt and drinking about a gallon of water a day, and have been for the last 4 days. My weight is still dropping about 2 lbs a day, so it cant just be water alone.

Thanks for the sorta uninformed response.

>>41806176
>my tdee is 5000-7000 calories!
No.

>>41806188
Is that what the previous statement was implying?

>>41806087
why not? the break in between was just to refocus, not like i went and laid down or anything

Is full body for strength, split for aesthetics true?

Can I get aesthetic doing PPL

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Sup fit
Ive been working out everyday for 2 years, just reached my anniversary not too long ago.
Ive shed good weight everywhere and made lots of gains and great face gains, but one thing hasnt changed one bit from all my weight loss, my man boobs.
They havn't changed one biy through 30+ pounds of weight loss and a massive increase in muscle mass. It isn't gyno, and im very sure its not a low test meme, what is it that i'm doing wrong, any advice would be helpful.

>>41806295
Also sorry for flipped pic shit like that happens on this phone

how can I do a Upper/Lower routine 4x week if I dont want to add more mass to my legs?

I was thinking of doing 3x week upper and once per week, in the middle of the week(UxULxUx rinse & repeat)
is this fine? I would do my deadlifts, squats, hip thrusts, extra shit for like traps, forearms and abs on that day too

Love my squats but I also love wearing properly-fitted pants which are a MUST for my job

>>41806295
Lose more fat. I cant see your abs youre not even close to skinny.

Lots of chest work and lose fat. Thats all you can do.

I got a hangover for the first time, I've been drinking for 5 years and I never had to deal with this

what do I do?

>>41806328
thanks man helps more than you think

>>41806063
>Do 5 reps
>rest, come back in 5 minutes
>Do 5 reps
>rest, come back in 5 minutes
>Do 5 reps
>rest, come back in 5 minutes
>Do 5 reps
>rest, come back in 5 minutes
>Do 5 reps
This still counts as 25, right?

>>41806295
>It isn't gyno

It is gyno. You have textbook gyno. Looks like actual breasts.

>>41806355
Drink water with electrolytes and some caffeine

>>41806405
What if i feel no lumps at all? Just feels like pure fat.

anyone wana put their input on the 300 workout.

Thinking of going full spartan, diet as well.

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I feel some sort of solid "knot" in the marked area of pic related. It's in the "skinfold" when sitting. On the left these knots are very small and I have them since I remember. On the right, I have a few bigger ones that actually ache when I press them. Could this be a hernia? Or would I have felt a hernia when it happened`?

>>41806324
Just cut volume for legs, instead of 12-20 series a week do 7-10 or something like that. You can also make them low in reps to keep the strength.

>>41806457
so how would I do that? I'm kinda confused when it comes to volume since it can either be in reps, sets or weight

I'm cutting and atm my leg work is 1x5 deadlifts and 3x5 squats once or twice a week depending on the week(A and B 3x week)

What supplements do you recommend?

>>41806453
May be enlarged inguinal lymph nodes, that's not good if they ache, consult your doctor, I'm serious.

May be also a hernia, in that case if you palpate around then you should be able to find an opening through which it escaped the abdomen. Also when have you noticed the knots?

In either case you should really see a doctor, and soon.

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pls rate my routine, some guy in a previous thread asked if I was on roids because he thought I had too much volume, so just to clarify: I dont. I personally find this volume to work out pretty good for me in terms of exhaustion

anyway:
Monday:
Squats 4x12-15
Leg Press 3x12
Seated Leg Curl 3x12
Lying Leg Curl 3x12
Standing Calf Raise 3x12
Weighted Lunges 3x10 Meters

Tuesday:
Front Lat Pulldown: 3x12
Back Lat Pulldown 3x12
Cable Row 3x12
Weighted Back Raise 4x15
Butterflys 3x12
Flat Barbell Bench 4x12-15
Incline Dumpbell Press 3x12

Wednesday:
Dips 3x12-15
Overhead Press 4x12-15
Cable Lateral Raises 3x12
Dumpbell Biceps Curl 3x12

Superset:
Skullcrushers 3x12
Standing Barbell Biceps Curl 3x12

Superset:
Cable Bent Over Triceps Extension 3x12
Behind Back Cable Curl (Its not a meme exercise I swear try it yourself): 3x12

Friday:
Tuesday:
Overhead Press: 4x12-15
Front Lat Pulldown: 3x12
Back Lat Pulldown 3x12
Cable Row 3x12
Weighted Back Raise 4x15
Butterflys 3x12
Flat Barbell Bench 4x12-15
Incline Dumpbell Press 3x12

Friday is Basically the Day where I work on a Body Part where I Feel like I am lacking (Currently Chest and a bit of Shoulders). Theoretically I could switch a random day in there because of the rest day (Thursday) in between.

>>41806481
>inguinal lymph node
thanks! I guess it must be the nodes (because of the size). I will consult a doctor on the weekend, if it still hurts.

>>41806420
if your body puts in fat in that distribution then you need to be checked for shit like kleinfelter syndrome. it's gyno though.

>>41806440
bump

>>41805584
>Is a personal trainer okay, or too badly paid?
There way too many people who want to do this shit. Unless you are super hot, super strong or have some sort of decent sport medicine education; don't even bother.

>>41806475
Muscles grow when you are on a caloric surplus and have enough training volume for a muscle to induce adaptations. If you cut the volume then they won't have a stimulus to grow bigger. Volume is usually understood by the sum of all the weight you worked with- sets x reps x weight. But the simple version is just number of heavy sets (e.g. not 10 reps at 40% 1RM, the sets have to be challenging). The more advanced you are, the more volume your muscles need to grow, so there isn't some easy recipe, but usually to build muscle between 10 and 30 sets a week are advised (for each muscle group of course).

I assume with your plan that you are not very advanced, so I wouldn't advise to just do one leg day a week, you will lose the efficiency of the movement. For example you can do one heavy lower day and then a lighter one with less sets and higher reps just to train the movement

But there are also some pants with wider thighs and they fit pretty good the sporty legs, you might want to look into that.

>>41806524
May be a sign of infection also, especially if they hurt, but if this doesn't go away then visiting a doctor is a good step.

>>41806643
>But there are also some pants with wider thighs and they fit pretty good the sporty legs, you might want to look into that.

which ones? So far my option is slim fit pants with a number or two above my waist number and then get them tapered from knee to below
shits expensive


I'm intermediate level, once I bulk again I'm reaching advanced easily

>>41801697
Two things. Round up doesnt speed up growing time. Its a pesticide which is produced by the plant due to the inserted gene. Through a mode of action different than what humans experience. The protein consumed by insects disrupts gut activity. Growing time is a multi-genic trait. Its not bad for human in the sense that the toxin is produced in small amounts and is only relevant to several species of insects guts systems. It makes no more sense than saying some gene that disrupts photosynthesis is detrimental to humans. Its all based on the mode of action

>>41806668
I've just seen them mentioned by some /fit/izens, don't remember the brand or fit type, sorry. I'm sure you'll find it if you try. Tailoring non-fitting pants is an option too.

>>41806198
>Is that what the previous statement was implying?
>losing 2lbs a day and it can't be just water
A lot of it probably it.

>>41801215
Is there any point in lifting if im cutting?

Should I just do cardio instead for max fat burn? I do wanna build mucle after I dont look like a blob anymore.

>>41806822
Yes lifting while cutting is KEY to looking good, you may not get much stronger but it will help to preserve the muscle you have. Otherwise you will look 100% skinnyfat after your cut.

>>41806822
>Is there any point in lifting if im cutting?
All my lifts improved vastly and after cutting 100lbs I'm starting to see muscle/veins popping.

>>41806822
>Is there any point in lifting if im cutting?
Yes, if you cut without lifting then you will lose muscle mass along with the fat. And if you don't cut too hard then you can even make gains.

>Should I just do cardio instead for max fat burn?
You should do both cardio and lifting.

>>41801763
This sounds a lot like what Kris Gethin does from bb.com. His workouts were killer mixing in some of the yates routines finished off with DTP. Followed his routine twice and gained 60lbs in 6 months of lifting. I suggest throwing in that dtp at the end. Even thouhh you arent building as much, my gains increased significantly afterwards

>>41801819
Really? Ive never heard of this but seem to have thay problem. Im usually anywhere from 15-18% bodyfat while gaining but when I cut i do notice more from my gut then my chest goes away. It takes a lot longer for my chest to become well defined

>>41806639
Any other suggestions then?

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I want to do Pendlay rows, but I cannot row 135 lbs, or even 115 lbs. (I'm a female beginning lifter, don't shit on me.) Stacking objects on the ground to lift the bar to the correct height is annoying and I look like a dumbass in my gym.

I read that I can use some 10lb bumper plates to lift the bar up. However, the sellers all say "do not use these plates alone on the bar." Will cheap all-rubber bumper plates fold in half when I'm doing rows? I'm not looking to start olympic lifting; I won't be slamming these to the ground from above my head.

>>41801824
Are you a man or woman?. I have read studies saying men should be eating chocolate several times during the week for overall heart health and it greatly reduces the risk of heart disease. I usually eat 1/4 cup of reese pieces 3 times a week to help curve that craiving. I usually do a bit more of cardio those days but it really curves other cravings throughout the week

How much kg's should the dumbbell weight to hold down the bar to do T-Rows?
going to try tomorrow but figured it out I could ask here in the meantime

>>41806995
Shouldn't be harmful if you control the eccentric part of the movement.

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>>41806995

What's a good foam roller for someone that's never used one before?

>>41801824
I like fancy hard candy, dark chocolate, or teas with fruit or hibiscus in them.

>>41802453
A trick I used to use before swim meets was a spoonful of honey. Granted its alot of sugar but if caffeine for you is a no go, then Id suggest trying this. Hell I usually couple it with my caffeine for my 5 am workouts cause I suck at waking up

Sometimes I want to eat meals without any kind of meat but it's kinda hard when you're on a cut and eating double your weight in protein(2g per kg)

any non meat foods high in protein but low in kcals? fucking vegans blogs are trash and claim peanut butter as a protein source kek

Beans are meh black beans 100g 100kcals and like 5g protein
tofu(the one I have) is 140kcals and only 15gprotein per 100g and I like to stay away from soy products

>>41802474
Dude seriously, how big are you? Im 6'4" and 225 and even this isnt an issue for me

Have been going to the gym for a week.
I do 20 min cardio as warm up, my routine (upper or lower, alternating every day), then another 20 mins cardio, then hit the showers.

Is there anything wrong with this? Instructor told me that once I hit the 14 daysark following this routine, we'll work specific muscle groups.

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Is there an extreme or substantial difference between pendlay and bent over rows? My symmetry strength score says I'm intermediate overall with my row of 70, but I do bent overs, not pendlays, and Idk if it counts since they might be easier or whatever.

Also, it frustrates me that the 1-2kg occasional weight fluctuations make me go from novice to Intermediate like a yo yo. I think another month or so and ill officially be intermediate overall.according to the site though.

>>41806985
Well jobs that require you to be fit tend to be rather shit jobs that nobody wants to do, like waitress, roofer, pole dancer, farmer, lifeguard, valet, standing around all day in retail, etc.

The good jobs like being a personal trainer in a high end gym (or self-employed), park ranger, lifestyle and fitness coach all tend to be oversaturated and are hard to get into without some qualifications and connections.

>>41807177
well damn
i don't want to shill out so much money for university, yet i don't want a sedentary job. honestly don't mind having a smaller income. i've got no ideas other than PT.

What's the difference between test and gear? Is it easier to come off a test cycle?

>>41801540
Invest in red glasses/blue-light-blocking amber glasses and wear them in the evening, at least two hours before your desired bedtime; trust me, nigga. As for the construction site noise, consider earplugs/sound-blocking gear and relying only on light to wake up.

>>41807160
With these stats you should worry about other things than what an internet site says about you
>>41807266
Test is test and gear could be any kind of steroid

>>41807338

I thought everyone took symmetry strength as a pretty reasonable place in terms of giving a rough strength analysis. And I'm not really worried, I mean, my stats are obviously newbie stats, but I AM a newbie.

If I'm skinny fat with a propensity for getting fat on my chest that I'm self conscious about, is it better to cut body fat before building mass or should I just try to bulk up my chest so the fat doesn't stand out?

>>41807160
Pendlays are harder.

>>41807366

So would you recommend them over bent over rows? I assume pendejos are harder because of the isometric lower back strain.

>>41807228
Then do a shit job. What's so hard about that ? They're shit because they're hard and pay little, but if you don't mind that then go ahead.
Also PT isn't marginally better. You're teaching retard 80% of the time it gets old really quickly.

>>41801215
I got alot of one sided hip pain from either barbelly rows or heavy squats.
How fucked am I? Should i take a break?

>>41807551
Take a break from those exercises for a few weeks. Once the pain is gone, do planks every day to strengthen your core.

>>41807551
take a break definitely, then be extremely careful about your form till you're sure it's perfect. you need to relearn how to perform those exercises properly or you'll get injured again


PS FUCK THOSE FUCKING CAPCHAS MY FUCKING SHIT FUCK for months MONTHS i've been selecting VEHICLES AND SIGNS which take FUCKING FOREVER

What are the benefits for a 23 hour fast?

>>41807660
bottom right "Settings"
"Quotes & replying" -> "Legacy CAPTCHA"
save and reload page

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I suffer from a bad posture, not necessarily from excessive desk work, but just very sitting and lying habits up until I eighteen, combined with little to no exercise.

- Kyphosis. Not 100% on this one, but since about a month ago I started noticing that I tend to look down a lot (like a point 3.3ft/1m in front of you on the floor). This could be a side-effect of the other posture deficiencies.
- Forward Head Posture. I notice this a lot when I see recorded footage back, never in the mirror/reflecting windows. I remember having a very hollow back (lordosis) about a year ago, but that has improved A LOT since I switched to a desk chair (rather than a bed) and sat up straight. My head is tilted slightly forward, about half of whats in the pic.
- Protracted Shoulder Girdle. This contributes to a slouchy look which, like I said, was a lot worse in the past. I see this improving with my current fitness routine.

Where can I find -actual- resources to fix these problems? Are there some good exercises that help one or more of these problems?
I really can't afford going to a specialist to look at it.

btw, im a 21yo skinny male, 6ft1 tall

>>41807749
Dude I love you

I'm gonna start doing HIIT to help with my endurance, I get winded too fast when lifting.

I was thinking 2x per week on non-lifting days, would that be good/enough?

>>41803503
don't do it if you're finished running a linear, waste of time.

>>41807967
unless*

>>41807375
>isometric lower back strain
no

>>41807375
you rest the bar on the floor between reps, taking load off the lower back.
it's easier to do higher reps this way.

>>41807868
fine

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Let's say I have a caloric limit of 1800 and a protein goal of 140g.
If I am at 1000 cals and 140g or so protein, can I just stuff my face with whatever I want without any regard to macros as long as I stay at or under 1800? Pizza? Chips? Candy? Whatever the fuck?

Currently cutting.

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>>41808097
Wait, if its easier to do more reps, isn't it an easier type of row?

>>41808032

Well what makes it more difficult then? I'm imagining them in my head and I guess the weight distribution would make your lower back have to work harder.

easier when you do 8+ reps.
not easier when you do 5- reps.

for low rep sets, pendlays are harder because you can't use the muscle stretch (reflex).

Tips on nit ripping your pants when squatting?
This is the third time I stood in the gym with an exposed ass (thank god I got nice glutes) due to my underwear and pants ripping. I always wear loose baggy shit how is this even possible?

Does light exercise actually help in recovery? Like Yoga for example?

>>41808498
>I always wear loose baggy shit how is this even possible?

It doesn't matter if your shit is loose and baggy if you have a huge ass which you do, because the ass makes it get tight through the inner thigh seems, which causes the butt to burst

are you literally not wearing basketball shorts to the gym? you realize you're supposed to and it's a joke, right?

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What's the best 4 day routine to gain mass? Should I go with PHUL?

Also what do you guys use to log your lifts? I was thinking to buy some small booklet and just write it down

Does anyone know where I can get p90x videos for free?

>>41808628
Full body for strength gains, PPL for mass.

>>41809030
ur retarded. please shut the fuck up

>>41809051
Why ask if you already know what is right (you don't)

>>41808696
piratebay has them

How is swimming for cardio? Is it a good workout to do laps in a pool, or is that a meme?

How progress upper body in SS? I'm getting to the point where I'm benching close to my skelly bodyweight and its too difficult to move up 5lb a workout. Is it best to move up every 2 workouts or buy my own fractional plates?

My glutes are really strong, but now I've got chronic (not just when flexed) large dimples on either side of my ass. I'd take a pic but the camera died... From the back, it looks concave, rather than plump to the sides.

How can I fix this? I feel as though clamdigger exercises target the right place, but I can't figure out how to add enough weight to this exercise to make it work.

I have my thesis deadline in a couple of days, and I've done nothing but writing for about a week. Doesn't look like it's going to be over for at least 5 days. What should I expect when I get back to lifting? The longest I went without was 4 days last christmas
Am I gonna loose all my sweet sweet gains?

>>41807069
>claim peanut butter as a protein source

are you claiming that it's not?

>>41807040
Its just a foam roller, just make sure its firm and you're fine.

>>41807134
Starting training after 2 weeks of fucking around? Sounds like a waste of time and money to me.
Just do SS and ignore the instructor, but keep doing cardio after the weights; doing 20 mins before might hurt your performance.

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How long could I survive on potatoes and water?

>>41807363
It's really your choice, starting from low bf can be encouraging because you start looking better straight away, but if you want to bulk first it doesn't matter.

>>41809893
I've gone for 2 weeks without training and didn't lose any strength. When I took a 1 month break from training I lost overall like 10kg off my total.

>>41808166
If you eat shit all day, you are going to feel like shit. Exert some willpower and eat your veggies and oats like a good boy.

>>41801215
Anybody ever attempt a bulk, see really good strength gains, then just realize you got fat again?

At least I'm stronger and back on the decline with fatass syndrome again

>>41808628
PHUL is too focus on lower body imo. Also it lacks a progression system, which basically puts a huge amount of responsibility in the trainee to decide for himself what weight and what intensity he should train at.

>>41809131
It's great. I used to do it every day after lifting.

>>41809344
Either option that you said can work, or you can stair-step it, like do 5x3 (fahve sets of three) on day, and then the next day, do the same weight for 3x5. Then up the weight by five pounds and do 5x3 again. You can also deload about 15-20% and add more volume. Do 5x5 instead of 3x5, or keep the 3x5 and add another press like db benches, dips, etc. Starting Strength is a great program, but most people's upper bodies require more volume than just 3x5 to progress significantly.

>>41809839
This is normal. Stop worrying about it.

>>41809893
Depends. Training history, natty or not, genetics, age, etc. all affect this. You'll typically lose some strength, but it will come back. Next time keep yourself more organized so you don't skip the gym. Busier people than you make time for exercise.

>>41809344
Seriously read the book, it explains what to do.

>>41807868
Hey, HIIT is not an effective way to train this. Look up what Strongmen do for conditioning, that's the type of stuff you want to do.

My advice is the lower your rest time to 1-2 min MAX. If it's too hard lower the weight. I used to always need 5 mins between squat sets and now 2 mins of rest feels like an eternity. It's conditioning bro.

>>41808166
You could, but it will likely hurt your body composition a little, and possibly make you feel shitty like the other guy said. It's helpful to have a fiber goal as well to ensure your carb sources are good, e.g. not processed shit.

>>41807160
No, there's not. They're also not Pendlay rows, as he didn't invent them. They're just rows. Reset the bar and row from a dead stop if you want, or keep hold of the bar and row nonstop like a maniac. It doesn't matter. It's rowing.

>>41807228
Then you're in luck because most gyms that I've been through/employed at value weekend certifications like Crossfit and AFFA more than actual degrees. Which is fair I guess since most degrees are worthless too. Like exercise science.

>>41807363
Full body training routine, followed by some sort of bodybuilding split (since it sounds like that's what you want?), and just eat enough/well enough so that you can grow without gaining significant fat. Gaining a few percents of fat is normal and necessary. Becoming a self-conscious slob is not, and is counterproductive.

>>41807868
>>41810104

HIIT is helpful and effective for improving your ability to perform anaerobic work (lifting for strength falls into this category). HIIT is not the alpha and the omega like most people think, though. Old school aerobic training also helps recovery speed, work capacity and even gives you some nice active recovery if done on non-lifting days.

My advice is to not rush your sets in the weight room, as you're there to get strong (presumably). Focus on endurance when you're not focusing on strength. After lifting, days off, whatever.

>>41806488
No thursday?

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Is SS a good program when on a cut?

Im 183cm in the morning and 181cm before bed, which one is my true height that i should use on tdee calculators?

I've been losing weight steadily for a while (about 1kg gone every 7-10 days). Last week I couldn't make it to the gym but otherwise ate the same and I lost 2kg in matter of days. Now that I'm back to the gym, I've steadily gained back a lot of that weight. Why would skipping the gym make me lose weight?

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>>41810339
ss is never a good program do this if you want a chance at having a big upper body

>>41810358
Any changes to your eating because you didnt go to the gym? Maybe you ate less carbs and lost some water weight and regained it after you started eating the amount of carbs you used to?

>>41810339
No. But if SS is an option to you (you're a novice), I recommend that you run it now while eating good food and gaining weight at a reasonable pace. You can always change programming and cut later, when you're bigger and stronger.

>>41810343
182.

Are reversed grip press movements (reverse grip bench) a meme or not?

When squatting 5x5, how do I warm up?

Do I do just the bar and then go straight to the highest weight I'm capable of doing 5 reps with? (110lbs right now - pathetic I know)

Or do I do just the bar, then a set with say 60% of that weight, then 80%, THEN begin my 5x5 workout?

I have no idea how to progress but I'm pretty sure my form is solid so that's a start.

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On Monday i set a new shoulder press pr of 60 lbs dumbbells for a set of 8 and i tried for 10 reps today and i only got 7. i am eating enough and sleeping enough what do i do? does my CNS need more time to recover or something also whats a good routine specifically for shoulder press gains?

How do I go about utilizing creatine?

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How long can a person clean bulk from 12% before having to cut again?

>>41810666

Do OHP instead, Satan.

>>41810643
From the Starting Strength forum: "2 sets of 5 with the empty bar, three warm-up sets of 5, 3, and 2 reps of increasing weight, using relatively even jumps between empty bar and working weight. Then your work-sets across at working weight.

Example 1 - work sets at 275 lbs:
45x5, 45x5, 135x5, 185x3, 235x2, 275x5, 275x5, 275x5

Example 2 - work sets at 95 lbs:
45x5, 45x5, 60x5, 75x3, 85x2, 95x5, 95x5, 95x5"

>>41810666
Setting a PR doesn't mean you can just do it whenever you want. There are a bajillion factors that affect this, so there's not one thing in particular that's wrong. Any routine that has you pressing heavy-ish regularly will give you press gainz.

>>41810735
Five grams of creatine monohydrate daily. Don't load, don't cycle, doesn't matter.

I want to use straps for diddlys to improve my 1RM which is 150kg
Will I look like a faggot using straps for this type of weight?

if anyone here has a myprotein account, post you're referral code i'm about to sign up

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how important are compounds to muscular growth? If I want to grow one singular muscle (let's say traps), and I start to do a shitload of shrugs with no deadlift, will it still grow properly and noticeably?

just an example, apply the same to shoulders, legs, triceps whatever

>>41810754
Depends how patient you are, how much you care about the weight you're moving (and progression) and where you draw the line at body fat percentage. Honestly, doing a slow/lean bulk allows you to control your body fat so easily I wouldn't think a cut would be necessary, If you notice you're getting too fat during your lean bulk, drop some carbs and/or fat. A few grams here and there until you see yourself lean out a little bit. Note that this will slow and eventually halt progress in the gym. If you're not gaining weight, you're not building muscle.

>>41810807
>how important are compounds to muscular growth?

they are not, its a meme
but they will give you a balanced better physique

>>41810783
Okay, but there are only 3 working weight sets mentioned here. Shouldn't there be 5?

>>41810807
wana look like a marathon runner? dont do heavy compounds

want to look like a bodybuilder, do heavy compounds

>>41810188
>Then you're in luck because most gyms that I've been through/employed at value weekend certifications like Crossfit and AFFA more than actual degrees. Which is fair I guess since most degrees are worthless too. Like exercise science.
You're a PT? Is the pay enough? Any tips?

>>41810807
It doesn't matter if you use compounds, isolations or both. Compounds are just better (more weight, more ROM, more natural, more options, etc) and more convenient in most cases. But both work. You just need volume, frequency, weight and to eat enough to gain.

>>41810813

I'm at about 16% rn and this is about as fat as I ever want to be again.

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Will reducing my bodyfat (22-28%) fix my skull shape or do I need surgery to fix it?

I don't know if my temples are too depressed or if my zygomatic bone is too wide, but I don't like my face shape

Probably a dumb question but, right now I'm on just a chicken diet with beans or veggies on the side sometimes. Does it matter if I count my calories or will I be fine either way? Not really sure what I should do though, bulk or cut, I'm a 5'7 manlet who weights 198lbs. I just want to be fit ;_;.

>>41810820
Honestly no, since a novice doesn't need to squat 5x5 to make good progress. All the extra two sets do is dig a bigger hole for the novice to climb out of, resulting in an early stall. But since you asked about 5x5 specifically and I missed that, yes. You would do two more sets at the same (working) weight.

>>41810840
I have been. The pay varies from gym to gym, even within the same city. It also depends what kind of deal you get. I've worked in some gyms that pay you a normal salary PLUS a bonus when you train people, whereas other gyms don't pay you anything unless you're training people. Ultimately it comes down to your marketing/selling skills. That's all personal training is is selling stupid shit to stupid people. When you try to spread barbell training, you barely get any clients. It's not fashionable yet.

>>41810866
LOL what a stupid head

i can tell if someone is stupid by the shape of their head

you have a stupid head

LOL

>>41810878
Okay, thanks a bunch for the help

>>41810857
That's fine. I would still bulk from this point and just be careful about carbs and fats. Start at a general point, see how your weight and composition does, and adjust every two weeks as needed. Eventually you'll find some balance where you can eat enough to recover and grow, but also not get very fat very quickly.

>>41810866
Your face would slim up a bit, but I recommend you grow your hair out long, grow a mighty viking beard and get big and strong. You look like a Jonas Brother.

>>41810871
Read the sticky, and also Google "To Be a Beast BarbellMedicine".

Are pre-workouts worth it? Is something like this good?
https://slickdeals.net/f/10144240-2x-mri-black-powder-pre-workout-40-servings-80-total-for-9-99-shipping?page=3#commentsBox

>>41810945
They provide caffeine, creatine and sometimes some extras like amino acids and beta-alanine. They can improve your performance, but so can real food and milk. Preworkout is just convenient.

That preworkout is shit.

>>41810890
y tho

>>41810371
wtf thats pretty much exactly SS but without power cleans

Will running hard give me strong and bigger, leaner legs? I'm not talking about running 6 gorillion miles, I'm talking about running 5k or less at a really hard pace.

Obviously I can't start out running a hard 5k so I'm just running at a hard pace for as long as I can. Started at about 1/2 mile now can do 1.5 miles.

not trying to stir up shit when I ask this but:
Is a 2 week water fast, if done correctly, a good idea after a bulk? I'm not huge fat, but I need to lose 15 pounds to hit my goal bf%. I want to cut fast because I'm seeing my ex in alil over a month

>>41811092
Not really.

>>41811113
No. Google Lyle McDonald's Rapid Fat Loss Handbook.

>>41801598
If it doesnt feel like your muscles are about to burst outta your skin then you have to add more weight, if you can't do 10-12 reps then you should do less

Thats what i go by at least

>>41811169
Fair enough. This routine is still relatively new to me so I guess I'm still trying to find my proper working weight.

>>41811113
Don't do it for your ex anon do it for (you)

The left side of my hip sticks out more, I use my left erector spinae more than the right, and the area is always hurting.
What's it called again?

>>41811196
I feel you. it's for me, the deadline just makes it alittle sweeter

How long does it take for you to get your strength back on a cut?

I lost 12-14 pounds in 3 weeks due to work and not working out. I'm so weak now.

>>41811437
Eat more to gain the weight back and get back to lifting. You'll be ok in a couple of weeks.

>>41811163
How about sprints?

>>41811515
If you want bigger, stronger legs, why don't you squat and deadlift?

https://www.youtube.com/watch?v=rgYDfporX00

How the fuck do you prevent this?

Actually, how the hell did it even happen?

Can we make it a law that circuit training is illegal?

>>41811607
Thumbless grip, AKA suicide grip, AKA fucking stupid. Prevent it by wrapping your thumbs around the bar before pressing, either bench or overhead.

>>41811532
No gym hombre

Best breads for cutting?

>>41811647
Then you're not going to get big, strong legs.

>>41811632

He wasn't using suicide grip though.

This was entirely because of shitty spotters.

>>41811729
Holy shit, you're right. I never saw that before. You just see the hands slip and assume it was suicide grip. That's fucking nuts.

I don't think the spotters are entirely to blame though. It happened so fast that it's not like you or I could have caught it any better. But I'm not for spotters either. I think the squat and bench should be done with safeties or chains since spotters are usually pretty useless at big meets.

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How do I stop tearing up my hands when I do deadlifts?

/fit/izens i need help
Yesterday I did 3x5 on the bench press, but I noticed my form was complete shit because I felt the work on my back and shoulders, not my pecs, what advice can you give on improving BP form? Common mistakes and such

I'm 18 and feel like I might have below average test. No anxiety or depression or anything, but I'm not like most young guys in terms of sex drive. I can cum once per day, any more than that and it starts feeling like a chore to jack off. My girlfriend loves sex, and I always feel defective when I finish and she's ready to go again within an hour, while it's almost a responsibility for me to get it up. Any fixes?

>>41811685
Fuck off namefag

>>41811632
Retarded. His thumbs are clearly around the bar.
>>41811729
Also retarded. It's not the spotters job to catch 500 lbs when you decide to drop it. Spotter can't do jack shit to help you during a catastrophic failure, and were never meant to. This why every federation has rules about "staying with the weight" during lifts. If you randomly drop a 500 lb bench or bail on a 700 lb squat, nobody is going to be able to just catch that shit.


Non-competing retards should stop posting their shit-brained opinions.

>>41811898
Grip the bar correctly. Rippetoe has a video on this.

>>41811998
Read Starting Strength, watch their videos online, along with videos from Alan Thrall. Lower the weight and practice.

>>41811898
Make sure you're gripping the bar correctly by watching the Rippetoe video. Also watch the Donny Shankle video on hand care.

>>41803051
>>41803190

How does no one in this entire board know the answer? I've asked this in a lot of threads already