QTDDTOT:

Do a 4 day split, 9hrs sleep, proper vitamins

>>41894580
deal with it.

When doing calf raises, I feel my glutes. My form is good. I have literally no quads, hamstrings and no glutes, but I have strong and big calves. Is it becase of this weakness?

>>41894580
Do you shower in the gym?

What is some /fit/-approved hentai that will not disrupt my nofap/noporn streak?

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So this area of muscles don't react like they should.
I can't even flex them and when I try to lift, they always lag. It's causing me to twist on compounds that involve them.

Do you guys know a nerve that is involve or something? I'm just trying to figure out why that part of my body is fucking retarded

>>41895427
Calf definition is very highly genetic. More so than any muscle group.
Asians, for example, have amazing calves.

when should I start wearing a belt for deadlifts? I was planning waiting until 180kg, but dont know if I should do it for 1 rm or 5 rm
(currently 150kg 5rm)

>>41896098
A good question that I'm also curious about.

I've asked before and people have always said "Do it and see if it makes it easier"
But I didn't want to be that fag with lightweight and equipment

>>41895707
Are you talking about your fucking lats?

Do a double bicep pose in the mirror and try and pull your elbows as far down as you can. If you're doing this right, your traps should be the smallest they've ever been and your lats should appear somewhat bigger.

That's probably the easiest way for me to explain flexing them. There are other ways though, in other poses.

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Help

What is this on my lower back? It's spreading in size and is some of the worst pain I have ever felt in my life. Started as a little red spot and I put a bandaid on it and now I pulled it off looking like this.

I'm thinking about going to the ER. Is it worth it?

>>41896199
>Do it and see if it makes it easier
is horrible advice, of course it will make it easier, you will also not benefit fully from deadlift if you start with belt straight of the bat...

Ive done 170 kg for 1rm, but not sure how much further I can go like that, dont want to mess myself up..

>>41896234
No, I mean all the muscles in the circle
My biceps, my shoulders, my pecs, and those lats.
I don't think my traps are effected.

I can't flex any of the afflicted muscles on cue. And they always fall behind my left side.

I mean the activate. They still respond to commands, but they're slow and not as strong.

My hunch is that I have a damaged nerve that innervates that region of my body. Not enough to paralyze, but enough that I can't flex a 'cep

>>41894580
Increase the frequency you do thelift

>>41896250
Might be staph but definitely infected whatever it is. Go see a doctor immediately.

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>>41896250

>>41896250
>>41896303
Yo wtf

That's some serious shit.
How'd you do that?

It doesn't look infected now, but you said they were... Growing?

Dude, if wounds get BIGGER without reasonable cause, then that's some fucked shit

>>41896098
If you think they'll help and you feel your back being a piece of shit is when you should wear a belt.

All the belt really does is give your core something to push off of and therefore keep anything stable. If your core maintains full tension and your back doesn't give out, you don't need a belt.

If you're scared and have driven yourself up a wall about how you need a belt, then you need a belt.

At the end of the day, would you rather be the pussy using a belt to deadlift 135 pounds, or would you rather be the guy who ruined his life deadlifting too much weight and his form fell completely apart when a belt could have saved him? Oh no, not your ego! A back injury is much more favorable to your ego!

If you think you need a belt, you need a belt. The weight doesn't matter. Though it is harder to throw your back out on weights around your bodyweight than it is on weights double your weight but I digress.

And in my opinion, wearing a belt while being weak is much better than wearing fucking underarmor. Anyone who isn't a pro athlete is weak as shit who wears UA. If you see anyone wearing UA, there's your cue that it's safe to belt up.

>>41896264
You might just have literally no muscle.

If what you're doing doesn't cause you pain, or make you way weaker than your other side, then it's not cause for concern.

Lats are hard to feel being hit so I'll skip those. Do some curls and see if you can feel it in your bicep. Do some ohp and lat raises and see if you feel that in your shoulders. Do too many pushups focusing on your pecs every rep and see if you feel that in your pecs.

If you can to all of these and still can't flex on command or notice a difference, you probably have too much fat/too little muscle. Or your nerve is fucked, who knows.

Look up the correct way to flex too. A good test for biceps is just to hold them up in a 90 degree angle, and just spin your fucking hand around with or without flexing. If you notice it changing shape quickly, then you should be alright.

>>41896303
dont be retarded, get that shit checked

>>41896303
could be flesh eating if it's growing mate. might want to run to the doctor asap lol

Are hyperextension/roman chairs a good enough exercise for your arse and hamstrings? With weight of course.

>>41895450
Fuck a guy in kig

>>41895450
boku no piko

How does /fit/ deal with muscle imbalances?

Im pretty sure my left trap and possibly my left delt are a little bigger than my right side. and my right arm (bi & or tri) is bigger than my left. Im guessing its from lifting things a certain way when doing manual labor jobs.

The thing is its kinda hard to tell because its not by much, although i do notice it. Its confusing to see which part of the muscle it actually is too. i dont wanna work out the weaker sides too much and fuck it up....

How to go about this?

>>41894580
whey, stretching after workouts, enough sleep, water.

>>41895721
>Calf definition is very highly genetic
This is true and i know it wasnt asked but if youre trying to grow calves, work them 3x a week. They heal quick because its legs and the only way you'll see some actual growth is if you do them often.

>>41896408
I'm skinny, but I'm not THAT skinny.
I have muscles there.

My left arm can flex like a mother fucker.
It's not that I can't flex my right that concerns me.
It's that I can flex my left but not my right, despite both having the same treatment.

Like, I know what flexing feels like
I just can't do it to my right side.

And it's not just the flexing part. It's the actual lifting.
Whenever I do a compound lift that involves my upper body, my right caves in a bit.

Even when doing just bar warmups for bench, my right is still half a second slow to reach the peak.

It's not just being weak. I wish it were. I know what weak flabby nothing feels like.
My right side, in that circle I diagrammed, is slow and unresponsive.
Always a bit late.
My hands aren't like that, thank god.

I had a free training session and the trainer said i was pointing my toes out too much on my squat, is such a thing possible?

I need to develop my obliques, they're lagging terribly.

What exercises should I be doing?

>>41896466
It's possible
Your toes should be in a neutral outward position, don't force them out

>>41896478
Cable crossovers check athleanx on youtube

>>41896455
Just do a lot more dumbell work with the same weight/reps on both sides. It will either fix itself or it won't but at least now one side won't be taking over most of the weight now.

Does that 28 Day Fast actually work?

>>41896462
Go to the doctor. You're basically a stroke victim.

>>41896455
Go down in weight and focus on your form

>>41896527
Yeah, that's everything I fear.
It even affects my face a bit.

I'll just keep pretending that I'm normal until I finish my military enrolment
Then get a real diagnosis

I'm just hoping that it's a side effect of sleeping on my right too much

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Are peanut butter sandwiches a meme? Should I switch to regular ham and cheese?

Also, creamy or nutty PB?

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What're some good supplements and advice for bigger loads and stronger erections? I seem to remember /fit/ having a bunch of advice on the topic. Pic related's all I could dig up

>>41896590
Peanut butter is cancer
Don't do it
So many calories with shit macros

Nutty btw

1/2

Be me, drop 40lb, join gym for 3 month trial/offer. 3 weeks in so far... DOMs like when I was a teenager for first 3 days now gone. Left tricep/shoulder feels like limiting factor, not pushing dumbells with right while left sides catches up. Tricep is constantly in pain... actually can't wait until it's on par with right side and I can start making progress with bench and OHP faster... It better be soon as in before day 31 or I will feel I've played catch up with my right side for 3 months.

I warm up with a 2k row/erg,
ohp 3 sets of 5
squat 3 sets of 5
bench 3 sets of 5
deadlift 1 set of 5

Move to arms...
ez bicep curl/ez tricep extention 3 sets of 5
reverse flys/reverse bicep curl 3 sets of 10
heavy shrugs/heavy bicep curls 3 sets of 5

now adding dumbbell flys rather than machine. 3 sets of 5 light. Will add dumbbell shoulder press... but not sure.

swapping lat pull down machine for dips/pullups assisted.
Will move to unassisted when I can (I can do about 8 pullups, fresh)

3 sets of 10-20 sit ups on sit-up bench depending how I'm feeling. Feel slight strain on lower back and recovering herniated disk.

I have added some bicep curls to full tricep extensions with dumbbells and high reps to help with OHP.
I have been alternating leg press machines... depending if I think my legs can take it.

I am now adding barbell rows and straight leg deadlifts to the end of the workout as I have not been getting good technique with deadlift. Only past few days I am starting to feel hamstrings pull their weight.
Sometimes the 110kg sets I'm doing feels light... Other times it's heavy. My stubby fingers don't help.

Just bought some straps and a 4 inch all around leather belt.

start (0 day)
7:40-50 2k row
ohp 30kg
bench 40kg
squat 60kg
dead 80kg
(all approx 3-5 reps for 3 sets)

today (22 days)
7:12.0 2k row
ohp 45kg
bench 60kg
squat 110kg
dead 120kg
(1 rep max)

goal (3 month, 70ish days remaining)
sub 7 minute 2k row
1/2/3/4
(1 rep max)

>>41896687
That's what I've been seeing. The macros on my PB sandwiches are way too shitty to justify eating them.

>33.8 g Carbs, 18 g of fat, & 12.8 g of protein

Compared to
>26.3 g of carbs, 7.3 g of fat, & 15.4 g of protein

>>41896781

2/2

I am going to the gym 5 times a week and doing about 2 hours after warmup spread evenly about 1.5 days inbetween. I don't think I'm making best use of my time. Either going in the morning then night 1.5 days later. I am trying to follow SS somewhat. But I feel I am completely neglecting legs workouts and core workouts.

What specific lifts/machines/exercises can I be doing to improve my deadlift. I am working on technique, and grip strength is really preventing me, but are there any specific exercises or machines I can be doing for legs. Should I be alternating legs with arms. Should I be stretching more... What amount of flexibility should I be looking for.

I also feel I am completely neglecting my core. What can I be doing to improve core strength other than situps. I used to do situps with alternating reps at 45 degree angles but I have no real understanding of how often I should be working my core, I am not doing any for of hyperextensions currently.

I know I wont keep this up forever. But should I continue just doing it all out working on legs presses and machines as soon as they feel OK. Or would I be better off switching to a dedicated leg day where i do squats/deadlifts/straight leg deadlifts then legs machines then swapping to an arms day doing ohp/bench/rows and arm exercises to the point of complete exhaustion?

Is it still a clean bulk if I go over a 500 calories surplus but burn off the excess with cardio?

>>41896895
for deadlift, work on core, get straps (work on grip strength afterwards if you want to, but strapless warm up is fine).

for core work out, plank is really good, but eventually gets to a point where you have to hold for a very long time, leg raises (hanging leg raises lets you work on grip as well)

Leg day is a meme

>>41896896
Clean vs dirty is about macros

>>41896687
What if I get my PB fresh ground from fresh nuts at the local co-op?

>>41896937
Its about eating at a surplus of 500 vs over 500

I want to start lifting but only have access to dumbbells for now. Wat do?

When does the average fitizen start cutting and bulking? Cut at beginning of year, bulk in Aug/Sept?

>>41896930

Straps are in the post. Right now first set overhand, second set weaker mixed grip, third set stronger mixed grip. I really didn't want to use them but to reach my goals it would be stupid waiting for grip to catch up. The pullup bars at the gym are like toilet roll tubes to my door bar and I struggle with stubby fingers.

Core...

So If I added to my 3 sets of 10-20 situps on the bench...

Planks... pushup/elbow maybe. Just hold them for a count of 10-20-30 seconds... until it starts hurting then maybe alternate with hyperextension machine doing sets up 10.

There is a leg raise machine... Well it has padded arms for your elbows not mechanical so maybe a leg raise station? I can maybe add in 3 sets of 5 with leg raises depending on what I can manage. Maybe progress to hanging pullup leg raises.

Then maybe add in 3 sets of 20 situps on the floor alternating left right for the upper core.

I was thinking of adding some skipping to cool down after the workout. Getting a pair of speedropes as I used to feel really clever doing double jumps and crossing my arms. There are ski-ing erg machines that are never used. I had a little go on them... Would they work well for a core workout? Has anyone used one here and could tell me what metres of a ski erg are compared to a rower?

>>41897052
Get a gym membership

Push ups, sit ups, crunches, abdominal workouts, sprints, pull ups, body weight workouts, actually lift the dumb bells, etc

>>41896331
Yeah, it just appeared out of no where one day. Took notice of them on Tuesday and here they are today. They're extremely painful but for some reason whenever I cover them with a bandaid the pain mostly goes away.

>>41894580
I think the key to not getting doms is to train more regularly. Im doing 6 days a week, loads of weight and volume, and I very rarely get bad doms. Also, when I hit the gym, any doms I do have get worked out pretty quickly, just do a little extra warming up.

>>41897070
Generally speaking, its cut early-mid spring through summer, start bulking late summer-early autumn through to spring. Thats the typical bro style, depends on your seasons, experience, bulk style and enhancement status though.

Competitors are on their own timeline depending on their next show.

>>41896250
late to the thread but for fucking christ's sake see a doctor

>>41896250
>>41896303
Staph infection.

1000mg penicillin twice a day, clean with betadine, and keep covered for 2 weeks or as long as it takes to fully heal.

>>41896466
Your toes should be pointing in the same direction that your knees are bending. Knees should path over (or towards) your toes.

What's a decent db bench press? Please respond with total dumbbell weight (i.e. both) in pounds (lb.s.)

>>41897506
More than what you can do
That's the answer you want

>>41894580
Is it okay to eat bread if it has 11g of protein in two slices?

>>41897506
I find whenever I swap from DB to BB press I have to drop between 5 and 10kg on weight for a day, then I quickly make it back up. So whatever man, they're just numbers. You still a strong, sexy stallion.

I've been on this routine for about 4 months and have made excellent gains, but I'm wondering if there is anything to add/remove for a more rounded aesthetic or more efficient gains. Unfortunately, the gyms I have access to do NOT have barbells and I'm too poor to afford a membership right now. Hopefully in a few months I'll have enough dosh to do so.

PPLPPLx

Push:
Dumbbell Press 3x8
Dumbbell Shoulder Press 3x8
Incline Dumbbell Press 3x8 (only on first push day)
Cable flyes 3x8
Tricep pushdowns 3x8
Side lat raise 3x8
Front lat raise 3x8

Pull:
Lat pulldown 3x8
Seated Rows 3x8
Bicep Curls 3x8
Hammer curls 3x8
Farmer Carry 2x across the gym and back
Shrugs 3x8

Legs:
Dumbbell squats 3x8
Calf Raises 3x12
hamstring curls 3x8
leg raises 3x8
plank 1 min center/left/right
Bicycle kicks 3x24

>>41897532
B-but I heard respect starts at triple figures? (For one obviously)

>>41897723

Thanks man! We gonna make it.

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I need help /fit/. I can't build up the courage to build strength after my hernia from moving boxes last year. It's fine now, but whenever I do anything that requires my core muscles I can see my pulse where I had the tear.

Is there any way to strengthen my core without heavy lifting? At the moment I'm just doing leg raises and body weight squats with one plate.
I need something to do daily..

how come when i bulk my poops are bigger? im taking dumps the size of babies. and i poop more often. how am i supposed to make gains if i keep shitting them out. i just stay the same size. fuck this noise

>>41897853
You're shitting out shit taht you can't make use of
You know this
Basic biology

It's like robbery. You know how to steal, don't you nigger?

You take what you need and what comes out is useless

>>41896896
If you do more cardio, you will also increase your TDEE.

>>41897886
then how the fuck do i bulk cunt

>>41897917
PROTONS, nigger

Chickens and kidney beans

I had a roommate once
That's all she ate
I swear to god
Kidney beans and salt and peper chicken breast
That's it.

She was thin and strong. Had a face like a porpoise though.

She joined the fucking South Pacific Trapeze Group or something.
That was before I got /fit/. Wish I compared notes and maybe cum on her rigid abs.

>>41897097
I should point out that sit ups are rumored to be bad for your lumbar by the way, thats why I suggested something other than sit up

>hanging pullup leg raises
No, just hanging, not pullup, in case you're getting any fancy ideas.

>Skipping
I would consider that more for a warm up, but havent really done skipping myself

>ski-ing erg
dont really have any experience with this one, but I would assume it would be something similar to rowing pretty much, more of a cardio work out, by all means, give it a go

Are rest days important? If so, how many per week is ideal?

Also are cheat days important?

>>41897984
Major muscles require more rest
So rest between doing quads, hams, and chest.
Arms and calves can be done every day.

"Cheat days" are stupid.

Eat a ton every day.

If you're on a cut.
Then don't eat anything.

>>41897984
rest days are extremely important. Like the other anon said you should be resting major muscles for at-least a day before attempting them again.

however, unlike anon said there's nothing wrong with cheat days and cheat meals as long as you know that it's not an excuse to eat garbage, just to eat a little more than you usually do (Maintenance or a refeed).

If you decide to go crazy once every 2 months so be it, just accept the consequences when it happens.

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>>41897668
IIFYM

>>41897197
DOMS basically go away after 2 weeks of lifting. You shouldn't have any issue with them down the road.

>>41896687
Peanut butter is a god-tier bulking supplement to add to a shake and has a good dose of healthy fats. Just make sure to get one without extra sugar.

>>41896669
It varies person to person but the general stack is L-arginine (erection strength), pygeum (precum), zinc (semen volume), and Lecithin (semen volume). This can increase your load by 5-10 ml but the thing that will actually help you out and not cost money are kegel exercises. Just flex your kegel muscles for 20 sets of 5 seconds each every day and in a month you'll have rock-hard erections and be able to shoot crazy far. Drink lots of water too, the more dehydrated you are the thicker your cum is.

>>41896509
Yes and no. Fasting does work as the quickest way to lose weight, but the way it was framed in the video is extremely dishonest. The before picture is not the beginning of the 28-day fast, but months before he decided to start dieting and exercising. He had already lost like 25 pounds by the time he did the fast. On top of this, his starting weight was before the fast (before he lost the water weight) and his ending weight was before his recovery period (when he regained the water weight).

The average human body can burn, at-most, 2000-2500 calories per day maximum, making the idea of losting 40-50 pounds in a month pure fantasy. You'll lose at-most 20 pounds, and that's if you're body doesn't eat away any of your muscle tissue (which is will since that's the way the body works). More realistically, the most amount of weight someone could lose over two weeks of fasting is about 8 pounds, which has to be put on hold due to the recovery week. A regular diet will be much easier and much more satisfying in the longrun.

Not to mention fasting for more than 2 weeks is extremely dangerous and should not be attempted without medical supervision.

>>41896339
Thanks lad

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Few questions. Why do I feel pressure in my joints while I lift? More particularly my elbows and fingers, it's like I feel it more there when I lift instead of my muscles.

is 28 yo enough to start a good life?

i always been much of a loser. Never good at anything, started many things but never finished any.

half ass the gym from time to time
half ass an musical instrument from time to time
about to finish college after a ridiculously long time


is it possible to fix my force of will issues at this age or am i basically fucked

how can i get good at being organized and having force of will?

but without feeling like shit everyday?

>>41898491
Yep
I'm 27 turning 28

Doing my share
Getting a career
Getting /fit/

>>41898476
Most likely improper form

>>41898491
only thing stopping you is your own mental boundaries.

>>41898509
practice and consistency. You have to want it.

>>41898556
>only thing stopping you is your own mental boundaries.
but how to overcome those?

Ok help me /fit/ my poops disappeared. Since I've changed my lifestyle my poops went from daily to two times a week tops. Idk it feels weird. Not even coffee makes my bowels move anymore.

a little bit of background : I'm a femanon and I've been losing weight consistently the past few months. So far Iost 8 kilos. I do sports 3 to 4 times a week. My diet mainly consists of all kinds of veggies. I do eat nuts, fruit, brown rice and eggs, and only occasionally fish or chicken. I do eat muesli sometimes but it's so high in calories and I don't really like sweet meals.

What gives? Do i need more fiber? I thought veggies are high in fiber.

>>41898579
Don't make excuses
Don't say "But"
Instead, say "If I can't now, how do I tomorrow?"

Tell yourself you can do it.

>>41898592
there are multiple types of fiber: Soluble and insoluble. Insoluble is what makes you poop more often. This is found in corn, wheat bran, and other types of food.

If you want to shit more, eat more insoluble fiber.

Would it be wrong for me to eat a stock cube by itself?
They just taste so good

>>41897853
I'm two weeks into workouts and suddenly my shit got so condenced that my ass leaves nothing on the toilet paper. Weird.

>>41898592
take in lots of water when (at the same moment) you take in fiber otherwise they will make you constipated.

>>41898620
Soluble fiber soaks up water as it passes through your system, which helps bulk up your stool and guard against constipation and diarrhea. In fact, most fiber supplements contain mostly soluble fiber.

>>41898592
Apart from getting an otc constipation product from a local pharmacy, check thyrosine levels if periods are sometimes left out.

>>41898660
meant thyroid levels, english failed me. non native hehe.

>>41898660
>Soluble fiber soaks up water as it passes through your system, which helps bulk up your stool and guard against constipation and diarrhea.
actually insoluble fiber bulks up stool. Soluble is more gel-like and prevents diarrhea.

>>41898711
It being gel-like is the way it bulks up. The fiber alone doesnt take much space but once it absorbs water it gels like you mentioned, and then takes more space in the intestine and bulks up the stool volume.

>>41898728
your getting size and bulk mixed up. Soluble fiber is like glue, it's what holds the whole thing together.

Insoluble fiber is what bulks it up, as it can't be broken down by the body and instead is basically newspaper in the metaphorical paper mache.

https://medlineplus.gov/ency/article/002136.htm

>>41898599
>Don't make excuses
>Don't say "But"
>Instead, say "If I can't now, how do I tomorrow?"
>Tell yourself you can do it.

you mean, powerign trough stuff. Sometimes i do that and i feel like shit, and also fail at everything.

>>41898759
At your very core, you have to truly want the end result. If you give up, you don't care enough to actually put in the work and should focus your effort elsewhere.

>>41898774
but i tried many things and failed, it cant be that i dont want anyhting, can it?

can i change what i wnat?

>>41898491
giving in to 'failure' is just you giving yourself permission to give up. remember that. even if you falter temporarily, it's no reason to give up completely. just get right back on it if you stumble.
motivation gets you started, but discipline keeps you going.

>>41899016
I've never given in, in the sense that there are a few things in my life that i want and i've never stopped searching for em. but i keep falling because theyre so far and they look more pointless the more time passes.

for example, how nice will it be to be fit once im over 30, will it make any sense?

or playing an instrument, will it be nice to have a band at 34 or will it just make me a lone weirdo.

>>41899051
then try. you just have to keep your goal in mind, every hour of every day.

what I do - track everything. get MFP and count everything.

>>41899051
the band thing is nice even when youre older. our neighbour started playing drums in his 50s and plays in a band, must be fun.

A fit body is also great, bc u feel better when u accomplished something.

Starting Strength says to warm up with 2x5 just the bar,, 1x5 40% of workset, 1x3 60% and 1x2 80%, with 45lbs obviously being the lower limit. How does this translate to light weights? For instance if I OHP 90 lbs, this would be
2x5 45 lbs
1x5 45 lbs
1x3 55 lbs
1x2 70 lbs
3x5 90 lbs

Isn't it a bit redundant to do 3 warmup sets with an empty bar and then one with just 10lbs added to it? Would it be okay to skip some of those?

6'2"
260lbs

Started at the gym this week doing the SS meme on MWF.

How much muscle should I expect from noob gains? Different sites say anywhere from 20-50lbs

>>41899372
Also I'm obviously working on losing the weight (down 40lbs so far).

My goal weight is around 200lbs depending on how I look and feel

My upper traps are pretty sore after just a couple of snatches and snatch drills with 85lbs. I deadlift 350 and never felt my traps being this sore. Is this normal?

>>41899372
20lbs with average genetics.

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anyone else into pinecone throwing? i've been trying to up the distance I can throw it but I'm only able to hurl it 7 meters. pls help

>>41899372
>ifferent sites say anywhere from 20-50lbs
Thats if youre bulking, hard

I hope youre doing the SS with chin ups. becuase thats the propper SS. Then add curls on the day youre not doing chins, and chest isolation on OHP day.

You can also add a 4th set of 8 reps on upper body lifts like bench, ohp and chins to get more volume and muscle growth in the upper body.

But remove the 4th set when you stall an most lifts.

So I've been cutting at a 400 calorie deficit for three weeks now. I'm losing weight. The problem is I'm in a dogshit mood with no obvious stresses. Also my libido is dead which has my gf worrying. Anyone else have experience with this?

>>41899372
>How much muscle should I expect from noob gains?
On SS?
Not much.
It's going to be mostly neurological gains and what not.

If you want mass then do general weight lifting focused on both strength and mass.

>>41899506
i were 80kg when i started SS, and i were almost 100kg when i stopped doing SS.

I had some fat gain too, but i gained a lot of muscle.
But not everyone will gain a huge amount.

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Is it possible to build a lot of muscle mass with this routine if I eat a lot or will I just get fat? Do I need to add more gym days? I eat VERY healthy and always enough. I never drink alcohol.

Monday to thursday (BJJ): technique and drills + 30 mins intense sparring.

Friday (gym): 5x5 squats, 5x5 bench, 5x5 barbell rows, 5x8 lat pulldowns, 5x8 barbell curls.

Sunday (gym): 5x5 squats, 1x5 DL, 5x5 OHP, 5x8 lat pulldowns, 5x8 barbell curls.

Goal body: pic related

>>41899489
Pick up some cardio, start popping vitamins, get enough sleep

>>41899569
yeah, but its going to take time. ANd you wil llater have to change program. and do chin ups instead of lat pulldowns. If its too light jsut add weight.
And do chest isolation with a machine on OHP day isntead of curls. Not adding chest isolation will make it fall behind.
Its also wise to add something for calves and wrist extensors every now and then. You can superset them to save time.

>>41899465
Try soaking the pinecones in water prior to throwing, this helped me break my plateau of 10m, good luck

at what point should i be adding weight to pull ups/chins?

Once i hit 3 sets of 10? or what

>>41895721
I noticed that about asians. I'm living in china town; the other say my scrawny dyel asian manlet landlord was in shorts and his calves were immense for his frame.

>>41899619
once you can do 3 sets of 5 with the weight.

Add volume to the sets after that if you want mroe volume.

is 21 lbs dumbells chest press on the site a pussy weight for 5 months beginner?

>>41899635
alright, thanks.

been stuck on like 1 set of 10, 1 set of 8 or so and 1 set of 5 or 6 for ages. hoping that adding weight will help push me forward

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What's the best way to begin a water fast?

Logically, I'm thinking I should eat a keto diet for about a week and then once I've been in keto for a day or two, switch to a water fast. However, it seems like many people just stop eating and pound water and vitamins. Thoughts? Opinions? Any research done on this?

>>41899592
cheers

I know most of the great excersises listed in the sticky can be done with dumbbells except the squat and one or two excersises. The question is, how am I suppose to do these excersises? There tutorial videos in the sticky show only barbells. Thanks in advance

>>41899692
You can do squat with dumbbells also

>>41899666
Water fasting is a meme you dip.

Don't tell me you actually plug your ass when you squat, too?

Anyone have the 4-letter personality types tier-chart pls?

>>41899698
I know but I heard it is more difficult at higher weights.

As a 180cm 95kg male DYEL trying to get into shape, do I work on losing weight or gaining muscle first? I'm skinnyfat and I hate how I look right now, but I'm not sure if cutting right off the bat is the right way to go.

>>41899765
What's the issue, grip strength?

>>41899780
>180cm
>95kg
>skinnyfat
lmao

Lose the fat first, tubby. Lift while you do it, and you'll look better when you're finished

This is my routine. is it good, should I change anything? Maybe find real program?
AxBxALx or BxAxBLx
A:
OHP 3x5
Chin ups 5x5
Barbell curls 3x5-6
Seated dumbbell OHP 3x8
Hammer curls 3x8
Lateral raises 3x8
DL 1x5
Tricep extension 3x8
Dips 5x5

B:
Barbell bench 3x5
Pendley rows 3x5
Chest dips 5x5
Incline dumbbell press 3x8
Dumbbell rows 3x8
Lat pulldown 3x8
and any 2 chest cable for 3x8

L:
Leg press 3x10
Squat 3x5
Leg extensions 3x10
Leg curls 3x10
Calves 3x10
Crunches 3x10
Woodchoppers 3x10

>>41899584
Thanks man. To be fair I take vitamin D and fish oil daily. Cycle to work which is about 20 minutes and sleep 7 hours a night.

>>41899780
Read the sticky

>>41894580
Cold showers pal. If you don't want to go straight in, start with it hot (better for washing anyway) and turn it down a little every 15 seconds until it's as low as it can be. 5-10 minutes

>>41896540
How's your posture and flexibility when it comes to that area? If one side is severely weaker than the other than Deload and address that shit. Also if your bench form is ever like what you said it was, then Deload and focus on raising the middle of the barbell while keeping even tension throughout the lift. Gl anon

>>41894580

That's what BCAAs are for, and beta-alanine.

>>41896895
Pr'ing on bent Bb rows help my deadlifts like no other. Find a weight for deadlifts that you can do double overhand with for 10 reps and your hands give on the last few reps. Also thumbless grip on pull-ups help grip. Like the anon before me said, planks and leg raises are goat for abs. Do leg raises on a captains chair if your gym has one.

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5'9 145 lbs 18% manlet in distress here

About a year ago I started cutting from 195 lbs and lost 40 lbs in 5 months. Great progress, saw results, didn't work out (i fucked up). Have lost an additional 10 lbs since then to try and cut to a lean body fat % but here I am at 18% a year later. Cursed with skinny fatness. Been going to the gym for about 2 weeks now 6 days a week because I'm trying something new and want a second opinion.

Every source I've read has said I don't weigh enough to cut reasonable and I have too much body fat to bulk, so I've been eating at maintenance while lifting in the hopes that I'll be able to offset my body fat % even by 3% to 15% if I just recomp. Am I on the right course here?

>>41900409
She's clearly just made them weigh nothing tho

With her it literally ain't nothin' but a peanut

How do you cut by eating oatmeal if it's filled with carbs?

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>>41894580
I sometimes feel pain my chest when i do dumbbell curls. Anyone else have this?

>>41894580
can i expect anything from a 3 month bulk? Should I go lean or heavy? I'd go longer but it's not possible given upcoming events.

>>41900717
short answer: calories in VS calories out, desu
shorter answer: portion control

>>41898491
>is 28 yo enough to start a good life?
are you going to die at 29? if not then you have several decades to do what you want to fix any mistakes. its not over until you are dead so dont give up.

>>41898852
What was that edison quote?

"I have not failed. I've just found 10,000 ways that won't work."

If you care about your end goal, you won't give up.

>>41898632
prob not, just high sodium often.
>>41899230
i do bar then go up in increments of 25 lbs or 45 lbs depending on muscle. for ohp i start with bar 2x5 or until i feel good. then go to 25 lbs on each side then add 10 lbs which is my working set.

>>41899230
I don't think you need to warm up for such a lightweight one. General you want to warm your body up when you start lifting a little heavier.

>>41899584
give it a month, your body might be adjusting.

Did you just come off a bulk or are you cutting from fat status with no muscle?

>>41899489
those are expected to happen when you cut. you have less energy making you less horny. and blood sugar dips lower, reducing focus and increasing irritability and stress. many of these will disappear as you continue to adjust to lower food intake.
>>41899636
yes but you are only competing with yourself not this site. make sure you increase in strength each month and you will make it.
>>41899666
start with 12 hr IF fast, then 16 then 24. go into it slowly, you will get a headache first time similar to skipping coffee.
>>41900409
how are you 18% at 145? that seems wacky. if nothing keep cutting then but lift as well.

What is 1/2/3/4 and how do I get there?

>>41900409
at 18% BF you have enough fat to cut away, it just depends on your input. Skinnyfat is quite literally the worst situation to be in at the beginning of a fitness change. There's no wrong move, but just personally I'd rather be a twink with no muscle than a noobgainer covered in fat.

>>41900803
check your form, you may be pulling with your chest unintentionally. If you can't properly isolate your arm try doing it seated or with an EZ bar.

>>41900891
1/2/3/4 is a reference to lifting stats for OHP/bench/squat/deadlift

so OHP 1p8 is 135 because it's a 45 plate on each side plus the bar. Bench 2pl8 is 2 45 plates on each side, and so on.

>>41899592
That's like putting on knee wraps for squatting. It's an entirely different exercise.

Skinny fat here eating at maintenance, will a thermogenic help me take out this t shirt of fat from my body?

>>41899747
Just google myers-briggs.

>>41900903
Is 1/2/3/4 for reps or just 1rm?

>>41900836
>>41900846
Thanks. I tried the bar/40/60/80 for my heavier lifts today and it worked really well, but it felt weird going with such small increments on OHP.

>>41899780
You're not skinnyfat, you're just fat. Cut and lift weights.

>>41899805
How long lifting? I did the same mistake of modifying SS and adding a shitton of other stuff and I just ended up stalling on all lifts. If you're a beginner do the basics (ohp, bench, squat, deadlift, row, chinup) and maybe some curls. Anything else will slow you down and keep you lifting babby weight forever on top of spending 2+ hours in the gym.

>>41900958
reps, I would imagine.

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>>41900811
pls respond

Did 102.5x1 bench yesterday lifting for 10 months. Not a question, just wanna brag.

>>41901018
Well then how many reps?

>>41900811
>3month bulk
That's 5-6lbs of muscle at best if you're still making noob gains. Nothing really noticeable.

>>41901058
it's 1RM unless specified otherwise

>>41901058
5 reps
Just remember if you're Deadlifting 4pl8 you should be squatting 3.5 pl8, if you're squatting 3pl8, you should be benching over 2pl8, if you're benching 2pl8 you should be pressing more than 1pl8.

They're milestones, not end goals.

Would I be more likely to gain more lean mass than fat depending on how smaller the surplus is?

800 surplus compared to 500. 500 compared to 300.

How much would be too little to not make a bit of difference?

>>41894580
I've recently began to run. There's a nice route outside my village which is 4km. My best time is 28mins which fucking sucks
I aim to do a 10km at the end of summer - how many times should I run per week, and what sort of training should it be?

>>41901104
Everyone has a different rate of muscle gain. Very few people can eat 800 calories surplus for months and not get fat. If you're an absolute beginner 500 might be feasable, but if you've been lifting for a year or more and only have average genetics, more than 300 calories are excessive. You can only gain so much muscle, the rest will become fat.

>>41901084
>tfw your bench and ohp are near enough the same

What the fuck is up with my chest?

>>41901074
Fucking hell I've been lifting for a month and I'm close on all other than bench. I weigh 240lbs so I guess it's not that impressive

I've been doing highbar squats for some time (never tried lowbar as highbar seemed more natural to me) but I've noticed that I am putting too much strain on my back. Upon further analysis of my squatting form, I realize that whenever I break parallel, my back starts rounding the fuck up (especially the upper back) which kinda effectively causes more pressure on the lower back, which I think will soon lead to injury as my lower back is perpetually noticable (it doesn't really hurt but I feel it most of the time even if I didn't DL or anything the previous days).
Any tips for keeping your back straight during squats? Or any exercises that could help with that in general? I feel like my back is probably the one thing that fucks up my form on everything since I'm used to a lifetime of slouched poses in front of a computer.

>>41901207
Probably shit form on both lifts. Film yourself on a true 5rm set on both lifts and post that. I can guarantee you're either push pressing with your knees or ankles and have shit tightness and bar travel on the bench.

>>41901362
ATG Squat form is more complicated than you think. Your hamstrings when tight can cause your pelvis to rotate into posterior tilt. Your gastroc and soleus are restricting your ankle flexibility and knee travel. Your hip socket genetics dictate your maximum abount of flexion at the hip. It would be easier to troubleshoot if you posted a video.

TL;DR: Stretching your hamstrings, ankles (dorsiflexion) and hips might help you or just don't go down that low.

Is squatting to parallel or slightly below parallel good enough to build decent looking quads?

How many calories would you say are burned on one session of lifting with Greyskull/SS/Any other begginer routine?

I need a tip to stop moving the balance to the dront of my feet whenever a squat gets heavy. It's something that just naturally occurs for me when fatigue happens.

I just got back from the osteopath and he told me that in eligible for scoliosis correction surgery and it will give me 3 inches in height but will likely cost $120,000. My insurance will not cover this and I'll have to pay it all out of pocket. Please /fit/ help me decide my literal future and tell me if it's worth it.

>>41894580
just started working out. is doing 3 sets with 10 reps on my lifts a good idea? will this build strength and muscle size? sticky doesn't work, can't read it.

>>41901909
Yeah, you can also try 4x8, generally lifting no matter how many sets will build strength and muscle, as long as you go all out and your last set ends up being incredibly difficult to finish

>>41901895
good luck never bending ur back again. say good bye to most compound lifts

>>41901895
3 inches in height is worth it even if you never lift again.

>>41901895
I had scoliosis surgery for free on the NHS. How does it feel to be an Americuck? Also I only gained about an inch of height, but I can still go to the gym and deadlift heavy etc. Not too sure what point I'm making here tbqh.

Do my OHPs count if I do them in a Smith machine?

>>41896448
man I haven't seen that in forever

might be the best hentai ever conceived

Why are my lifts getting weaker bros? I just started working out around two months, 5'11" 140 lb. I started out benching 75, and was benching 125 for reps last week. This week I struggled with 115. I should still be in noob gains territory with that light of weight, right?

>>41902054
Nothing counts if you do it in a Smith machine.
Srs tho, Smith machines don't just take away the weight of the bar, they keep your lift in a track. It does more than you think to help you, and it reduces your ability to do OHP away from a machine since all the stabilizing muscles haven't been trained.

Should I take BCAAs on my rest day?

>>41902145
But making progress in OHPs without one is too dang slow

>>41902120
Working out on a PPL, six days a week for reference.

Guys, what wrong with my chest?
I can bench lmao2pl8 but for some reason my chest is completely flat with no definition, what do?

Do macros other than protein matter for building muscle? I started keto about a month ago and I'm losing my appetite. I can barely force myself to hit daily protein, but I'm running much lower in kaloric intake.

I'm already at a 20% deficit, but I can't even hit that. According to myfitnesspal in the last week I am another 20% below the deficit on average.

>>41902294
Keep increasing it and the pecs will come.

>>41902294
Maybe you have a leak? Go to a Discount Tire Co. and get a pressure check.

>>41902145
This is completely false. Zydrunas Savickas (you know one of the greatest overhead pressers of all time) loves doing seated Smith machine presses.

>>41902294
You're benching with your shoulders. Drop those elbows in and push with your chest. Try doing push ups with your elbows close to your sides and really focus on moving your elbows in rather than pushing yourself up. Should feel your chest working. Then apply this to bench at a lower weight

>>41902120
Shit recovery probably. So either it's diet, sleep or water.

>>41902364
Finally some real advice, thanks breh

>>41894580
ok so total newfag here on /fit/. If I were to stop eating about 2,500 calories a day (Im not sure if thats exact) and cut down to about 1,250 calories a day, how fast would I lose weight? Is that healthy? I've come to a point where I'm so fucking tired of being fat.

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I sweat a lot during the night, like soaked bed sheets in the morning lot. I'm not on DNP or anything, but does this cause me to lose anything more than water weight?

>>41902413
>Does losing water cause me to lose fat

Reevaluate your life

>>41902412
Prob 5kg per month

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>>41902427
rude

>>41902429
That's not bad, but is that assuming I would be eating all lean healthy food? Or does it even matter what I fill the calories with? Sorry if this seems stupid, again I' totally new to this stuff

Do you need to take a break from cardio when you are just starting?
I'm super fat and I've been at my bike routine for about a month now. Knees stopped aching for a while but now it's back and my legs get tired quicker. I've only taken a weekend off because I wasn't home.

>>41902412
>ok so total newfag here on /fit/. If I were to stop eating about 2,500 calories a day (Im not sure if thats exact) and cut down to about 1,250 calories a day, how fast would I lose weight? Is that healthy? I've come to a point where I'm so fucking tired of being fat.

Fat contains about 9 kcal per gram and assuming you're eating maintenance right now 1250 / 9 = 139g. So you would lose about 139 grams of fat every day.

It'll take a while to lose that fat.

If your diet right now is healthy in the amount of protein you get and the vitamins, minerals etc you get and it stayed that way then you would probably be fine. It'll just be very difficult to keep to only 1250 kcal a day.

The other thing to consider is that a 50% deficit might be too large and your body might respond well to it.

tl;dr not recommended. Look into a more reasonable deficit instead and try to exercise with sufficient protein. Maybe try keto, but that will just help with curbing some of the appetite.

>>41902413
>>41902427
It does though. The body does spend a lot of energy on regulating temperature, this includes sweating. It's not as effective as being cold though and the effect is going to be minimal. Maybe a tablespoon or two of sugar or so.

>>41902453
Generally, if you are bretty fat then calories are calories, but once you start entering the sub 20%bf then you should start looking into macros.

But yeah, calories in/calories out

>>41894580
What happens if I eat less than my recommended daily fat consumption (70g)?

>>41895450
Cute boys erovoice. Visuals are cheating
The Greeks fucked cute boys and they were the fathers of aesthetics so you know this works.

>>41902523
It's not a goal to hit, rather a limit to stay under

>>41902544
Do I lose more fat if I were to eat absolutely no fat?

>>41899920

Half the links in the sticky are borked for me.

>>41896250
>>41896303
That looks serious. Don't trust any home remedies suggested on this anonymous forum. Go to the doctor NOW!

>>41902591
No. If you eat absolutely no fat you will develop health problems due to no fat soluble vitamins.

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If I were to go sign up for a gym right now, what exercises would I do when I got there? Sticky appears to be comprised of dead links.

My goal is to be able to wear a tank top without being embarrassed of my stick arms.

I haven't lifted in 4 years. I fell off hard. I hit the gym again for the first time the other day and it felt good. What would happen if I just hopped on a cycle right now? I'm pretty much DYEL again. I was thinking just test 500 for 12 weeks.. opinions?

>>41902764
https://web.archive.org/web/20160829003456/http://www.liamrosen.com/fitness.html
I have your back brah don't worry
protip: stronglifts 5x5 for a month to get into lifting, then 1 year gslp for serious aesthetics and strength gains
and for bulking: +0.5kg/month (+0.25lb/week) not more
cutting is -2kg/month (-1lb/week)

>>41902777
>>41892490
ask there

>>41902798

Bookmarked, thanks friend.

What's a respectable pull-up for a moderate lifter? I usually do 6 sets of 7 reps but today I tried it with a dipping belt and 25lbs, and I belted out 3 sets of 5 easy.

I weigh 168 lbs, and I look aesthetic with a shirt on (not aesthetic)

>>41901559
yea parallel is all you need. below parallel to ass to grass is healthier for knees.
>>41901704
put 5lb plates under your feet when squatting.
>>41902294
barbell bench has shit activation for growth in chest do dumbbells only for a month and report back.
>>41902319
protein is the most important. weigh your priorities of losing weight vs hitting prs.
>>41902464
dont run when fat. do low impact cardio, rowing, and elliptical are good ones.

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/fit/ i am having some severe deadlift issues.

i keep having to hitch it up once it hits mid thigh. I have no idea why i can't keep my shit straight but it's frustrating and it's making me try too hard so my reps are suffering

what are some accessories that i can do to help with this issue? I just want that perfectly straight DL form

>>41903250
shit, just doing a little bit of searching, is it a hip drive issue? i have a bit of struggle halfway up on my squats too, i think it's my hip drive

would glute bridges be good for this or what, it's been a while since i seriously lifted (like with a program with compounds and all) and before i wasn't really doing weights where i /needed/ to work on specific parts of the movement

>>41903250
Deload

>>41903310
i was thinking about that too. once i got back into routine lifting, my DL PR shot up way faster than any of my other lifts.

is there a certain percentage or whatever i should deload to? or is it just "as heavy as you can go while maintaing proper form" ?

>>41903326
What's your current DL?

>>41903427
just pulled 360 for 1 /almost/ 2, going for a set of 1-4

few weeks ago i pulled 370 for a 1RM

Hey guys, so im currently cutting and i went out tonight and drank a fuck load of sugary alcohol, how fucked am i? And what can i do to minimise how fucked i am? Thanks

>>41903582
Keep cutting and realize that one hiccup along the way doesn't matter

I've got a small perforation ( grade 1 ) in my eardrum, is it okay to do lifts like bench press, squat and OHP?

>>41903250
Deficit deadlifts, snatch grip deadlifts.

>>41899506
I already have a ton of mass (I'm 260lbs).

I just want to make sure when I'm done with my cutting (ETA 6 months or so) that I can reduce loose skin and have some muscle on me.

>>41894580
I was gonna get into 16/8 IM fastin but after readin some leangains he doesn't quite say how to start. Should i do a 24 hour fast before like keto?

>>41902852
pls respond

I've been experimenting with Greyskull LP recently and I'm having trouble with the rows. Basically I've tried Yates Row, Pendlay Row and BB Bent Over Row and yet none of them seem to make me feel like I'm working on something. From what I get it's supposed to work middle/upper back, but I don't feel anything there.

So, should I replace the rows with an exercice I want to improve on (in my case, chin-ups) or should I keep doing them ?

hello friends i am a new poster here trying to become less of a skel

if i am literal auschwitz, no visible muscle on my body, underweight death mode and i can't start going to the gym for another 2 or 2 and a half months, is it worth it for me to start on calisthenics just to get some baseline athletic capabilities? i'm not kidding when i say i am 6'3", 145 lbs, dying auschwitz skeleton who cannot do 5 pushups without flopping over. i feel like it has to be worth my time to at least try and exercise with the little to no equipment i have, especially because my starting position is so abysmal. i know a lot of people shit on babby exercises like this but it feels like i'm pushing myself even though it's not much, and feel less like a piece of shit after doing this for 2-3 weeks now, both mentally and physically. is it worth continuing this for another 2 months or so or am i wasting my time

>>41901207
>tfw 240 lb bench and 170 lb OHP

>>41903607
How do those help lockout? I was thinking rack pulls might help too, if I do them from knee level

Every time I start a cut, about 4 days later I start sleeping like shit. I don't know what's going on.

My cut is usually just trimming down my regular diet. For maintenance I have 2 meals, assorted snacks of shit I pop into my mouth around the house and dessert. Cutting I just have the two meals.

Anybody know why my sleep is getting fucking with?

>>41903837
In my experience, it's not a bad idea. The gains you will make in the gym will be out of this world compared to now, but you are actually getting less out of practice and you are learning some basic movement patterns. It definitely beats sitting on your ass all day. Just make sure to practice good technique. Now is also a good time to do some cardio if you're not doing any.

>>41904014

thanks dude. yeah i've tried to be consistent with it to get the discipline down. i've been consistent about stuff like this in the past but never fitness so i figure even if the gains are 1/10th what they would be, its better than nothing and it's not a bad start. plus if i can nail a schedule down and stay with it for 3 months i think that'll put me in a good position to start actually lifting.

anyone have any recommendations for auschwitz exercises without any equipment available? i've been doing pushups, situps (are these a meme, i've heard differing few opinions), planks and stretches and stuff like that, and running a lot so i can have any semblance of endurance (i have really bad asthma which makes cardio legitimate hell but i can go for a while before i start coughing up/tasting actual blood)

Let's say I wanted to buy into that extended water fast meme and give it a try... What should I supplement and who should I read/watch before doing so? What I've seen so far is pretty ambiguous and different sources have different answers; I've heard that I should supplement magnesium, potassium, sodium, iodine, fiber, take a multivitamin (without iron which I might take anyways, I'm normally somewhat anemic), etc, etc, etc.

Any advice /fit/?

>>41904156
You could also add squats, chin ups and dips. Might also want to give Pavel Tsatsouline's Naked Warrior a read, although I haven't personally tried what's written there.
>asthma
Sorry to hear brah.

im thinking of buying a pair of adjustable dumbbells to workout at home, but i cant decide the plates i should buy

i only have a unclear idea of what i can lift. i can do 3x10 bicep curls with 14lbs and do 3x10 diamond pusuhps

would buying two dumbbels (2kg each) + four 10kg plates + four 2kg plates + four 1kg plates be fine to start? or is it completely retarded

Time to revamp this thread!
Is it possible for a brown man to go into Chad mode? I'm assuming because I don't get right swiped by hotties on tinder I must not be there yet

>>41904467
may have the odds against you being a brown man, my friend.

>>41904491
I know that much, but how do I get them in my favor, also scared of posting face on interwebs, shit is scary

I do exclusively dips and chin/pull-ups

What am I in for?

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Is the smith machine an acceptable alternative to freeweight if I never have a spotter?

>>41904573
no
>>41904567
A shit ton of reps to even get the body you desire

Is 215 lbs on an incline press any good?

>>41904573
Just use a rack faggot

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>>41904582
So more than a ton and less than a fuck ton?

Do you think I should compliment with something? I'm aiming for pic related, about 3/4 done

>>41902957
Thanks for the advice bro

>>41904616
thats dope keep going
>>41904632
Gym is your friend, but if you want to stay completely body weight, then look into people who train that way and pick up a workout routine

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is 1K calf raises plus 1K frog jumps with 1/3 my body weight good enough to produce the Testosterone realese effect that training the legs DOES provide?

Best angle for bent over rows?

>>41903480
Deload to 320 maybe 300 if you're really looking like an aggressive cat

>>41904632
If upper body aesthetics is all you care about, you're fine with bodyweight, but it'll still take longer than if you did it with weights. If you don't want to be a "skipped leg day" meme, hit the gym.

>>41894580
Im 20 and my dick doesn't work, help
Will getting back into lifting fix my problems? I've kinda fucked up and lifting always helped me

>>41904013
Think it's got something to do with decreased carbs and adrenaline

>>41905004
Stop looking at porn.

>>41905019

That might be it. Most of the shit I cut out during a cut is carbs (snacks and dessert)

Any advice? I've heard about taking ZMA or GABA to get through it. I used to take Melatonin/L-Thyanine for work but that was more to GET to sleep rather than STAY asleep.

How fucked am I if I drink a two glasses of a milk a day to help hit my calories?

>>41905038
I used to solve it by allowing a small amount of carbs before beddy byes

>>41905095
I wish I could do that, but Im on IF right now.

I haven't been on fit in years what happened to our Alpha Lord and savior scoopermang? Did you finally make it to snap city, get the crown and save the town and Mr Krabs?

>>41894580
got a few myprotein whey samples to try out the flavours before ordering a 2kg bag.

how should I be using them, with water or milk? its only one scoop per sample so im limited

>>41904726
>>41904997
Got it, I'll hit then gym. God bless you two.

Hey lads.

75kg skinnyfat here. Joining the army in 2 years time so I want to start preparing myself for the most heavy navy seal like training. Should I start bulking immediately or lower my bodyfat and then build mass?

Thanks guys.

>>41894580

I've been doing PPL for a while now. I chatted the trainer in the gym today and he recommended me to dump PPL in favor of a more focused approach to muscles I'd rather build. I'm nowhere near my natty level, and I believe I could stick with PPL for at least six months. I have also been gaining weight doing PPL and see no obvious reason to change that.

Tell me, /fit/, is he right on what he's saying? Should I dump by bread-and-butter approach in favor of a more focused one? If yes, why?

>>41905039
bulk?
if so your fine

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Does bar thickness effect lifts?

My college gym had these nice and thicc eleiko barbells that rested nicely on my back when doing squats. Now it's summer break so I go to the local rec center to lift but it has these old matrix barbells that are thin and makes the bar feel like it's about to fall off. Also it doesn't help that the weights rattle around when I lift off so I feel like I'm ready to die.

I was able to squat just fine at my college gym but now I'm stalling on the same weight I was able to do for 5 reps.

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>>41894580
My hip hurts on the left side when doing lower abdominal workouts and it's fuck up my gains
what is it and how do i stop it

>>41905724
>]
stop being a pussy

>>41905861
But it's only on the left
that doesn't make sense

Should I take creatine as a beginner getting into SL? I'm not really sure what the benefits are, and the guide in the sticky kind of mulls over it as "do or don't"

gym closes in half an hour
should i bother going to try to get my prescribed squats in

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>>41905973
depends on your goal
as a beginner it wouldn't be necessary
in maybe a year try it
right now focus on your diet and routine

>>41905981
you should go after 3

>>41896250
go to the doctor NOW

Recently I've noticed a noise coming from my spine. It is like sand is sifting everytime I walk. I especially here it after a workout. What is it, and is my back going out when I'm 19?

Can someone just give me a no bullshit answer on a beginner routine if I'm a beginner with a b/s/d of 135/165/255. Thanks.

What are some good warmups to do before a session of sprints? Static stretches are to be avoided, but what would be useful?

>>41906120
I do hip abductors

Skipping a workout won't kill me, right?
I hurt my back squatting and I still am somewhat afraid of doing any work as my next workout has a lot of back related stuff.

>>41905875
Yea it sure doesn't! It's almost like you injured one side of your body and not the other! But that's literally impossible to do so I dunno what to tell you! xD

>>41906088
SS + accessories until you hit 1 2 3 4 and then switch to a PPL.

>>41906088

SS
Greyskull
5x5
Stronglifts
Reg Parks

>Pick one

You're too weak to need to worry about accessory movements, just worry about not being weak.

>>41906214
>>41906217
Thanks.

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>>41906177
how can it be an injury
it only hurts when i do leg raises or ab crunches but walking and running hell even squating is fine for me

>>41894580
Im 6ft1 172 pounds, what should I eat to cut down to 160-163 asap

>>41906251
One hip may be stronger than the other anon. While one may take the weight the other can't

what should i eat before going to the gym and how long should i wait after eating to go to the gym?

>>41896303
Honestly looks like syphilis, you should get that checked out

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>>41906282
FUUUUUUUUUck
>guess i'm resting this weekend

>>41906300
Protein powder 80 minutes before workout

>>41894580
how do I train myself to eat 2x day?
want to do this because it's easier now that I'll be a truly responsible adult

I eat 4x, a small yoghurt in the morning,then lunch at 12-13pm, dinner at 18pm and something like oats and/or some fruit 2 hours before sleeping

should I go cold turkey? how long till I get used to? I'm cutting if that matters

>>41906439
Not eating every six hours messes with your health and not eating 1 hour after waking up makes your cortisol rise

Eating 3x is good enough, hell 4x is optimal. If you want to eat 2x though, I would shift the 4 meals closer together each week until you get your two meals

>>41906677
>Not eating every six hours messes with your health and not eating 1 hour after waking up makes your cortisol rise

Any source? I've been eating a small natural yoghurt as a breakfast as soon as I wake up, sometimes coffee too so I guess I'm fine and wouldnt mind keeping that way, its just 67kcals anyways

but what about that 6h thing

If i'm a newb, should I do starting strength or stronglifts 5x5 first?

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>>41906879
forgot my pic

>>41906714
http://www.mindpowernews.com/SleepHacks.pdf
read the pdf from the all-embracing library on /t/.

>>41896422
I use them as an assistance for squats and deadlifts. They're really fun and I've found they really help arse development get a nice burn in the glutes and hammies from them

whats a simple way of increasing my dumbbell shoulder press im at 55 lbs each hand for 4 sets of 10 can i just keep add weight when it feels lighter or do i have to do some programming stuff

How does one get rid of stretchmarks on biceps? I've been steadily getting more swole from being a twig but my arms look like they're about to rip apart (I wasnt fat at any point in my life)

How do I weight myself without any weights? CAn use app phone?

>>41907025
fuck you quit trying to hard make the rest of us looking bad selfish

>>41902798
Thanks for the sticky link

>>41907091
im just asking for advice so i can get out of dyel mode you cuck

>>41907078
Water displacement

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should I do starting strength or stronglifts 5x5 first?

>>41907203
So I weight the water?

>>41907279
big tank of water, calculate the volume of water initially than hop in and have the new volume reorder than use the displacement to calculate your weight

I wanna make a full body routine, but I'm new to this and only have an incline bench and some dumbells to work with. Can anyone give me a good routine to follow with these alone?

is there any list of foods that have been shown toi reduce testosterone?

Seated barbell overhead press, why is this a bad thing?

>>41907552
Why the fuck wouldn't you want to stand and work on your lats and core at the same time?

How do I calculate calories burned on skipping rope? any reliable/accurate as possible calculator for it?

176.5cm and 65kg

>>41907626

There's no reason you wouldn't work your lats while seated.

>>41897817
Looks pretty good, but I would consider adding more back work.