QTDDTOT

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I bought a bag of flaxseeds, thinking of adding them to my semen shakes instead of peanuts, but then I read this.

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>>42103815
Does it make sense to start bulking if I have an injured leg? Basically I can't do any lower body exercises.

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Hey /fit/

I would like to lift 3 times a week while boxing 3 times a week.
Does it seem okay for you ? What should I need to know ?

is there any good tasting protein thats also good quality?
myprotein is supposed to be the best but ive got no luck so far with the taste

got some samples ive tried abd theyre too sweet or artificial
tried roly poly stawberry, natural strawberry, tiramisu, apple crunble and they were meh

how many calories does a typical gym session take? Let's say it's an hour at the gym doing a standard PPL routine.

>>42104224
I used to do it, its fine but be ready to have shitty shoulder endurance in the beginning

I did it while cutting so you can do it too

>>42104254
probably around 400. depends on how hard you go

I have a 4 hour break between classes at university this coming semester, and my gym is 2 minutes from campus.

Should I do a full body workout on this day, or just do my normal routine (PPL)?

>>42104305
upper/lower 3x or 4x week

>>42103815
Im gonna sound like a complete retard but
If im on a 4 lbs/week diet, and I eat like 1 cookie in a day but stay under my calorie count for the day
How would thay affect my diet?
Since its been so hot where I live, I haven't been hungry lately only thirsty, and yesterday I ate about 1200 kcals while I'm supposed to eat only 1700, so I ate a few cookies 3 hours before going to sleep, and they were each only 130 kcals
How bad is this?

>>42104305
How advanced are you and what are your goals? You can run any program with 4 hours.

I know I should have proper shoes when doing squats, but if I have to choose between brand new running shoes and really old worn out running shoes, which are better?

>>42104541
best shoes for squatting and diddlylifting are vans or chucks since theyre flat or oly shoes

best tho is barefoot

running shoes are a big no no

>>42104617
That didn't answer my question tho

I need to know for science

>>42104288
That seems way too high

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Hey guys. I'm a 5'10" 190 pound manlet.

Is 1300 calories a good amount to aim for while I'm cutting? Wanting to get down to 160 by the end of the year.

>>42104695
that sounds fine. Your TDEE is probably pretty close to mine, I'm 5'11". A 750 one should be fine until you hit 16 or 17%, then you should switch to 500.

How do I get the idea of "I WANT TO CHANGE RIGHT NOW WHY ISN'T THIS FASTER" out of my head? I know that weight loss is slow and that the soonest I'll be able to really expect my goal weight is at-least 3 or 4 months from now.

I just hate how slow it is.

when you guys freeze meals for later in the week, how do you guys do it? Just put it in Tupperware or freezer bags or what? special Tupperware?

Planning on making on my meals on sunday so I was wondering what works best

>>42104261
Ok thanks senpai

>>42104716
My TDEE is 2800, im 5 11, 176 lbs, 20 days ago was 166, my goal is 190-200 then cut to lose belly fat

Eating 4500s everyday since 19 june

>>42104326
most calories from cookies are from sucrose wich is 50% fructose. fructose gets first transformed into stored bodyfat, then the bodyfat gets burned. if you want to lose bodyfat you're basically taking a step back. now it s still calories in vs calories out but it gets harder

>>42104196
bulk slower

>>42104866
Thanks for the tip, mostly everything I eat is non-fried and non-fructose, but I still eat a lot of burritos and things with rice
At 6'0 245 lbs, it doesn't make much of a difference as long as I'm under my calories

>>42104244
Stick to chocolate. It's relatively hard to fuck up.

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>>42103815
can anybody explain why my right elbow rows back into a flared position (pic related) on the way up when I'm benching? This doesn't happen on my left side funnily enough, and it's the weaker arm.

Pls gib poor mans shopping list for weight gain

>>42105078
peanut butter from my protein cheap af and 100% peanut as ingredients
pasta and rice
beans
oats

>>42105078
pasta rice eggs cheese. mix all together

Is it beta and/or gay if I shave my arms?

>>42105190
I meant beans instead of pasta actually

>>42105078
oats + lowfat milk + whey
makes a great breakfast and dinner

>>42105151
really? they have 100% pb? no oil, sugar, salt? gotta check it out

>matched with 22 y/o mom on tinder
>didn't say it but is cleary looking for a hookup
>gonna call her in an hour or so
should I invite her to a bar or does she just want me to come over?

Why is fast food bad?
Ate about 2000cal worth of burgers from bk today before lifting.

Best way to get rid of love handles?

>>42105282
In and of itself it's not. It's just that people usually got well overboard and don't count the calories and mitigate appropriately

>>42105282
unfilling, expensive, low in protein, high in fat and calories.

it is delicious though.

>>42104541
Newer ones will generally give you more support. However older ones are stressed and broken in which can help set you in your groove in a sense. New shoes which are broken in are best. New shoes can cause you excessive foot pain or force you to readjust form when doing an exercise.

>>42105223
well, i mean, all PB has some oil in it. That's how you get the nuts soft enough to puree in the first place.

>>42105386
diet

>>42105203
no but it probably looks dumb

>>42104741
Depends. You can use zip lock bags. Double bag. Tupperware is easy if you invest in it. Just store them thaw in fridge or bag for another time. Heat and eat. General food prep means things such as foil or plastic wrap may be needed.

>>42105523
So no like exercises specific to core or obliques that'll help?

>>42105530
there is no such thing as spot reduction, only overall body fat loss. read the sticky.

>>42105076
May be a muscle imbalance in the shoulder. Something forcing your body to compensate. Think about doing push ups showered, in different positions. It may be an easy way to find your weakness here.

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I have trouble doing curls or pretty much any bicep excersise. I always keep good form and choose appropriate weight but never feel any pump or soreness.

I also can't do pull-ups which I think might be related.

>>42105282
Shitloads of sugar, bad fat, sodium and calories

>>42105423
lel

do you have to add the calories u burn through training? for example when bulking i add 500 cals + 200-400 cals i burn lifting or doing cardio to my maintenance?

>was 355lbs last november
>262 now 25% bodyfat (what the weird scale told me)

so i have 53lbs of fat on me or something?

with current muscle mass its impossible to go under 200lbs even at 0% body fat?

idk how or why body fat is calculated

am fatty that just likes to run 15 miles a day

>>42105223
Almost sure its like that
then you have prozis for 100% caju and other nuts butter, only peanut is 100% on myprotein

>>42105611
Squeeze your biceps hard at the top of every rep, develop that mind muscle connection. If you don't mind looking like a douche I've found that rolling up my sleeves and looking at my biceps as they contract has helped with this

>>42105386
lose fat
thought I had wide hips but nah, just fat and fat distribution

Can I work out first thing when I wake up or should I eat breakfast first? Which one is better for health?

>>42105571
showered?

fyi myprotein has 33% off on everything today.

anyone got the pic of that guy with the weird looking face? he obv lifts and is wearing a t-shirt, is white and has a slightly red face, can't really remember much more.

>>42105262
hooooly shit she invited me
whish me luck guys

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How do i calculate for weight gain?

Any good routines for strength training?

I've begun starting strength about two weeks ago, and I keep feeling feverish and nauseated for a couple days after every workout, does this go away with time? Been doing about 75lbs squats,deadlifts and 50lbs bench press, which I thought was low enough to get used to the moves even if I'm weak as fuck. Pretty sure I sleep enough, and I've been eating about 1700cal a day to lose weight, I'm about 165lbs and 5'10, if all of that info matters at all

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alrigt, /fit/, the anser to this question decides whether or not this entire board is a big joke or not. does the art of keeping the cums in my cumsack, instead of expelling it via rubbing my huge cock, increase my testosterone? does not jacking off actually increase my T is what I'm asking. (*note: not once did I mention nofap, because shills are intent on voicing their uneducated opinions on such topic)

Is it really ok to do cardio inbetween days? I'm a fatty DYEL, just did the first week of C25K last week and went to the gym today. I have to run tomorrow, but both stronglifts and cardio say to leave one rest day inbetween.

Do I just go run anyway?

So I've been rebuilding my deadlift but the plates I've bought are the smallest fucking 45s ever so that plus my floor mats put me at a 3inch deficit. I've worked my way up to 365 but I can feel my body is taking a lot of strain from this so should I buy some bumpers to get it normal or suck it up?

Is there a website where I can add my routine, which will show me (ideally as a diagram) which muscles are being the most and least heavily trained? I'm guessing not, but I'm hopeful.

>>42104244
Use unflavoured as part of a smoothie with actual fruit for flavour (buy frozen).

Here's what I make mine with:
Milk 200ml
Oats 50g
Protein 25g
Banana 1x
Blueberries/summer fruits/raspberries 80g

You can also add peanut butter if you're into that

>>42104244
https://docs.google.com/spreadsheets/d/1Fsp0y2zEALQ-fYrIOgmZ9TdUMqQzFWbIJW01Qoqp00A/edit#gid=1501944552

My knee constantly feels like it needs to be cracked. It feels a bit better after I crack it but then it goes back to that weird feeling. Anyone else ever experience this?

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Any good /fit/ related deals on amazon?
What did you guys get?

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>>42106473
self reply with picture to bring attention to my question

>>42103815
Any way to make your waist smaller?

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Just started lifting.
SS 5x5
What do i substitute bench presses with, as i have no rack for the barbell. Have bench tho.
Are pushups okay for that, or is there something better.

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I've been eating right and calorie counting for a month or two and have dropped 30 pounds, i think i'm ready to start working out now that I have this boost of confidence. I certainly am not asking anyone to spoonfeed me and i promise i have done adequate research on the topic, but i really could use someones help in deciding this. Do i join a gym or do i save up a bunch of money and build a home gym? I know a home gym is cheaper in the long run but i'm so inexperienced, would it be a waste? I'm not joining planet fitness because they're SJW fags who don't want "lunks" in their gym. The only other gym in my are is The Edge, which is higher end but very popular and always busy. Plus a monthly fee that would quickly top my home gym one-time-fee. I'm just not sure which would be beneficial. My goal is to lose weight but also build muscle, I don't have extreme goals, i really don't need to look huge, but i don't want to be a skinnyfat so i thought i'd replace this fat with muscle. Any and all help is appreciated by a newfag with little-to-no gym experience

>>42106748
Get a rack

How are you doing squats without a rack anyway?

>>42106817
Im still in low weight ranges, so from the ground. Kinda like power clean i guess. Maybe it will be a problem later.

So are you saying that bench presses are absolutely vital and cannot be substituted?

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>>42106751
Pls anons <3

>>42106879
Barbell exercises are preferable because they can be loaded up the most gradually.

>>42106926
Sorry senpai, im not expressing a vital part here. Cant really buy a rack, so its out of necessity more than anything else.

>>42103815
I pulled a muscle doing deadlift. I'm taking a break , but should I do different lifts still like The Press or the like?

I've been lifting for 6 weeks now and have seen minimal gains on mostly my shoulders & chest. How long does it usually take to notice (or for others to notice for that matter) something substantial? Just some time frame to go by so that I know I'm doing okay.

I'm running Coolcicada's PPL

Is it safe to wear squat shoes to deadlift? I have very poor ankle mobility from a foot surgery I had to have at birth.

Push Day: Chest, Shoulders, Triceps, and Abs
Pull Day: Legs, Back, and Biceps

is it okay?
classic push pull hits hamstrings 4 days a week.directly or indirectly (push - squat, pull - dl)

>>42106421
Please?

>>42106315
do you drink water during your workout?

This ex-con at work told me that in order to bulk up, I need to tear my muscles so they'll repair bigger and stronger.

However I was under the assumption that doing reps while eating a lot would help my muscles grow....which is it?

Is my routine okay? New to lifting, main goal is hypertrophy.

>bicep/back
>tricep/chest
>legs/shoulder
>two times a week

I'm seeing nice results already after 1 month, but I wonder if some routine you guys meme about like SS is more optimal.

I've started putting a few pinches of salt in my protein shakes to improve the taste, is there anything wrong with this?

>>42107703
You're both right, by working out you tear your muscles, your body then goes and repairs it, which requires food especially if you want them to get bigger.

>>42107830
I don't know if you protein powder says it, but it's been scientifically proven salt depletes and negates protein.

The atp in protein isn't able to duplicate due to the salt dehydrating them.

>>42107857
Fucking hell, I only did this for the first time today and thought I should ask. Glad I did, thanks for saving me.

I'm getting so much conflicting information on how many calories and grams of protein are in an egg. Can someone give me real info? Which is better for protein, one full scrambled egg or 2 scrambled whites?

>>42107853
But i'm doing reps, my muscles aren't really being torn like he described it. They don't hurt like hell the next day. They do get sore though...

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>>42107870
No problem.

>>42107916
Does it only happen when you mix the salt and protein or does your sodium intake affect your protein overall?

>>42107930
I couldn't keep it going.

I'm bullshitting dude.

You do realize how much sodium can be in the red meats you eat right? That doesn't effect the protein intake effect or anything of the sort. Sodium has no effect on protein at all.

>>42107962
Thank you for not letting me continue to be retarded. So it's actually fine to add salt to my shakes? It tasted a lot better.

>>42107998
I don't see why not, salt isn't bad at all. Just too much is bad for your blood pressure, but it'll take a lot of salt to get you there.

>>42108009
Great, thanks.

>>42107904
That's what I feel too, when they are sore that means you have made mini tears in them.
If you mean that you want to make them more sore you should push yourself harder with more weight I guess, idk I'm not a pro bodybuilder.

>>42107580
I usually drink some water between most sets, yeah. I don't really fill ill during the workout or the same day, though, only from the day after

>>42108035
Thanks bro, yea I feel sore in the areas I work on on the days I work on them.

I just started benching (at home). I can do a maximum of 18 reps at 64kg and it feels too light. Roughly how much should I increase it by? 10? 20? I'll have to buy the weights.

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Are these legit? Can these actually boost your testosterone or is it snake oil?

What makes a good movie theater snack? I'm not opposed to sneaking it in.

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How's this for tomorrow's breakfast? I know my protein powder isn't great, but it's all I have until the weekend.

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>>42108318
I was going to just recommend the popcorn, but I'll never pass up an opportunity to post this image.

>>42108337
>9 Kalamata olives 95 calories
Jesus, how dense are those things?

>>42108448
I would imaging they're around 10.5 calories each.

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Going for a vacation for two weeks to a foreign country. Cant go to gym during that period. Will I lose my gains or will my numbers go down? Any way to stop this like doing pushups and pullups and shit?

can someone help me? google is fucking me up

how many kcals and protons are in 100g of cooked chicken breast? the ones you buy raw that are just breasts
got some cooked ones from the restaurant i work and need to calculate

>>42108337
>gum
>food

>>42108572
About 110kcal and 23 grams iirc

Are Turkish good mornings a good exercise or just a meme?

>>42108671
i actually found one that aint oz measurements and says 164kcals and 30g protein

>>42108678
*Turkish get ups*

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>>42103815
Hi Folks,
Fat fuck here. Trying to start doing some moderate activity (going from no activity) and eating healthy.

Started swimming a short while ago. I swim no more than 250 meters a day (yes just 3 digits) . still I have trouble sleeping when I swim.

This has been the case since childhood, whenever I do some physical activity, , I can't sleep. I swim no later than 5:30pm. Take no pre/post workouts

>>42108633
I find it's an easy way to kill cravings desu

>>42108526
If traps looked like that pic I'd be fucking one.

>>42108966
Good, that means you have more time to workout.

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R8 my curry that I stole from /ck/.
Measurements for potatoes, broccoli and squash are estimates, I had no clue how much 1 butter nut squash weighed so I took the average from what I found on google.

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>>42109230
10 servings as an estimate of 2.5-3 cups per serving. It's sweet enough and has enough carbs already in it that you don't need to have it with rice.

PT told me to do a upper/lower split with a core after each split workout alongside cardio every 3rd day so it looks like this
Monday = Upper/Core
Tuesday = Lower/Core
Wednesday = Cardio
Thursday = Upper/Core
Friday = Lower/Core
Saturday = Cardio
Sunday = Rest

Can someone help me make a routine for my splits and core since I dont have a clue what to do and I was told not to do a push and pull on the same day?

Upper:
Hammer curls 12kg
Dumbbell shrugs 12kg
Pulldowns 25kg each side
Bench press 42.5kg
Deadlifts 65lg (sumo style since I got short arms)
Seated rows 27kg
Hyper extensions 3 sets of 12
Tricep dips 3 sets till fail

Lower:
Squats 60kg
Leg press 112kg
Leg curls 36kg
Calf raises 30kg

Cardio I just either do some HIIT or some jogging/running thats all

any supplements to increase metabolism, i know kelp works but what else is there, or any supplements you use.

>>42108138
pls respond

>>42109407
What are you trying to do? strength or muscle building?

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>>42103815
Does running to music fuck up your pace or is it my imagination?

>>42103815
I'm a 28 yr old virgin, should I get an escort? I was fat for a long time and just recently I'm looking good and fit. But I'm still to autistic to approach the girls who mire me these days. No I don't care about relationships because I still remember when I was invisible to the same girls who mire me now.

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This was 2Pac's workout schedule. How would you r8 it?

>>42109426
Strength, if I had to pick one of the two. I didn't think it'd matter when it came to how much to lift.

>>42109448
you need to lift to a maximum of 8 reps. add on a brick to each side.

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As of right now im at the gym every day.
Monday & Thursday-Arms/chest
Tuesday & Friday- Shoulders/back
Wensday & Saturday- Legs and abs
Sunday- 1 Rep Max Day For OHP, Bench, Deadlifts

Should i be working out every day? I do get a full nights rest and pleanty of protine. If i implement some rest days which days should i do them?

Why do I feel a horribly sharp pain right above my butt when doing Bulgarian split squats (only when right leg is on bench)

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>>42109442
>replacing s with z

for what fucking point man

why

>>42105627
if youre trying to bulk then yes. if you eat 500 excess calories but burn an extra 500 from excercise than youre basically at your tdee

if your tdee was calculated taking into account how much you exercise than you probably dont have to, but its pretty hard to accurately include exercise in a tdee

>>42109428
Stop running to dubstep.

>>42109581
In the nerve or the muscle?

>>42109484
If you're recovering then you're not lifting heavy enough.

>>42109681
How the fuck does that answer my question retard.

>>42109691
Lift harder, add rest days.

>>42109681
>>>42109484 (You)
>If you're recovering then you're not lifting heavy enough.

I'm not going for Strength but hypertrophy i dont know if that makes a diffrence.

>>42103815
is 'sitting' in the third world squat position for long periods of time bad for your knees?

>>42109681
In the nerve

Pinched a nerve near sciatica. Hurts like when I move my leg away from my body, like a shock from my lower back to my foot. Should I ice it or heat it? Should I stretch or foam roll?

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>>42109734
>>42109484
PLZ RESPOND

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So I got plantar fasciitis about a month ago and it's been getting better, but seemed to plateau. Still can't go back to running, so I've been mostly jump roping and wearing icy hot patches.

Since prime day rolled around, I saw this and another pair of socks. Does anyone have experience with this and does it help any? Or is it snake oil. The other one was some copper stuff which sounded gimmicky. Not sure how much to trust amazon reviews on this.

>>42110066
Most likely snake oil.

I'm skinnyfat 5'10" 145 lb dyel looking to get aesthetically big.
Is this program good for this purpose?
>inb4 reddit
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

if I'm doing supersets, does muscle recovery (atp restoration) start to occur after the first set of the super set, in the muscles used, or does it not start happening until both exercises are complete, and then begins to occur in both muscles? Wondering if I should time my 3 minutes rest after the first or second set of a superset

>>42110066
Just look into things/ways to reduce inflammation

>>42110395
>reddit

>>42110506
Yeah, neighbor happens to be a podiatrist. Gave me some stretches, so I've been doing those. But it's not really going away.

>Used to weight 280lbs
>6'2
>Weigh 180lbs
Do I have to trim down to 160lbs and hit hungry skelly to get rid of lowerback/hip fat?

>start bulking a week ago
>work out each day + HIIT every other
>eating 500 over my deficit
>went from 205 to 218 today

Holy shit do I stop and go back to losing weight?

Why do my thighs start to hurt (burn) when I do certain ab exercises like L-sit and ab wheel up a ramp?
Is it normal or could it have something to do with my lower back or hips, I have anterior pelvic tilt.

can I get decent aesthetics from training boxing or do I need to throw in some sort of other regiment in there? I've been doing boxing and the conditioning for it for a little over an hour 5-6 days for about two months. Been thinking about taking two days off a week off of boxing to do weights or something because even though I feel great and in shape, I don't feel like my muscles are getting a whole lot stronger.

>>42103815
Something I've always noticed on /fit/ (only board I visit for the past 10 years) is that people here hate white girls who have dated a black man calling them coalburners. Others here claim they hate the idea of race mixing.

Is this same hatred also directed at girls who previously dated Latino men? Is Hispanic + White also considered race mixing or does it depend on the shade of the Hispanic person?

/fit/ explain to me why I need a rest day

Ive been gone sense January. What have i missed?

>>42111899
English class. I can SENSE it.

>>42111902

Many apologizes it appears your right. I mispelled "since" my bad,

>>42111554
Were you cutting right before? You will initially gain a lot of water weight.

I got my left thumb cut off in an accident. How will this affect my gains?

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What's the name of that site that calculates your lifting tier (untrained, beginner, intermediate, advanced, world class, etc.) and shows a color coded image of which muscle groups are in which tier?

>eat two chicken breasts a day for three days
>eat six chicken breasts in a day

What's the difference in short-term gym results?

>>42112180
two chicken breasts a day across 3 days will be used for different metabolic processes than six chicken breasts in one day. you'll shit out and make fat/sugars from the latter.

>>42112180
Short term as in just that day? Depends on the rest of your diet. If you've already eaten as much protein as your body can put towards muscle repair, it's just extra calories that can't be metabolized as fat.

>>42112203
>>42112204
Yeah basically I put off cooking them over the last 2 days and this is the last day they're gonna be good raw, so was considering either cooking them all and eating them all today to ensure maximum freshness or cooking them all and eating two a day for the next 3

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Can you lift five days a week without consequence if you're at uni and can thus afford the time? I'm really not happy with results after a year here so I've fixed diet and that's helping a bit but I want to fast track it a bit since I'm messing up somewhere.

Last year I swapped to stronglifts (3 days a week) from zyzz program (wasn't cycling so no gains) about this time but I've restarted stronglifts 3 times since then because after a point the semester ends, I go back home, I lose strength over a month and instead of just knocking weight back 20% I start over the whole thing.

This probably doesn't make a whole lot of sense written out like this but whatever

pic related

>>42112210
I can't imagine eating all 6 in one day would be enjoyable. You would be wasting a fair bit of protein as well.

>>42112230
Look into PPL, it's a popular split that you can run either ABCABCx or ABCxABCx

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How do I get the fire back?

I used to get hype for every workout and excitedly picture future gains, but I just don't care anymore.

How do I fall in love with lifting again

>>42112230
>>42112256
This, PPL is great

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Right leg went numb for about 15 seconds while deadlifting today. I'm wondering if I should deload by 10% and work on form or drop the workout altogether. I want to look good but I don't want to risk any serious injuries, and I really thought I was doing it right so I feel kind of uneasy about all my other lifts too.

Is it normal for suddenly switching from an average, non-measured diet to a 2000Cal 170g protein diet to make your stomach hurt? It goes away, right?

>>42112329
>drop the workout altogether
Don't do this. Try your idea of a decrease and improving your form, maybe take a few days off lifting first.

>>42112353
Yes it is normal and yes it goes away. Probably just gas. If it doesn't lessen after two weeks, you're doing something wrong.

>>42112437
Thanks

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Hi /fit/

I fell out of lifting a few years back. Thankfully, I didn't get /fat/, just weak and out of shape. I have good form that was taught to me in high school by my coach.

The question is, which program would you recommend? I was looking at Ice Cream Fitness, though the workouts seem to be too fucking long. Should I just start off with SS, instead? Or maybe something else?

Which program would yield me the fastest gains if I already have good form?

Thanks.

So after eating at 2700 for close to 2 weeks, my weight has still hovered around the same, around 62 to 62.4kg.

Is it safe to say that I should eat more, and that 2700 is my maintenance calories?

I'm 62.3kg now at 174cm.

When you guys measure bf or weight, is it best to do it in the morning when there is no food in your stomach?

>>42112635
Yeah, start with an extra 500 kcal per day and see how you do

>>42112697
Yes, it makes it more consistent that way. Take a piss/shit first too. Also, if you're using an electronic scale, it can be off by a matter of pounds depending on the temperature, so don't keep it somewhere especially hot or cold.

How do you get out of bed early in the holidays? I try going to the gym early because it's emptier but I never make it up before 12

How many eggs is too many eggs?

t.eat 5 a day

I'm starting GSLP and I was wondering if it's cool to do yoga on rest days? I already run about 35 minutes on rest days but I wanted to add yoga to improve my flexibility, plus it's something the gf and I could do together.

>>42112698

But all the TDEE calculaters show my maintenance calories at around 2400, so are they all wrong or is my metabolism just higher?

>>42112881
Sure why not

>>42112760
Go to bed early

>>42112865
more

>>42112603
GSLP worked for me at the start and was fun as fuck

>>42112320
Switch up your routine, set goals

>>42112893
Stick to your 2700 for a bit, if that's the amount you want to maintain for whatever reason. 300 calories over TDEE should gain you about 0.25kg per week, which is close to what you said you've gained.

>>42112865
>too many eggs
I'm sorry, I understand these words individually, but I can't parse this phrase. Please explain.

Is this a good routine or overtraining?
My current level is in the round brackets ().


WARMUP

1. Abs (therapist recommended I do these daily so I don't get back pain) it's basically leg raises and stretches lying on my back. Takes about 5 min.

2. Stretches - Static stretches from head to toe. Takes about 5-10 min.

3. Quick cardio

a. Shadowboxing (jab & cross - 10 on each side)

b. Front kicks (10 for each leg)

c. Burpees (10)

4. Static holds

a. Plank (60 sec)

b. Side plank (30 sec each side)

c. Reverse plank (60 sec)

d. Fingertip plank (as long as I can. currently 20 sec)

e. Arch hold (60 sec)

f. Hollow hold (60 sec)

g. L-sit progression (currently doing N-sits. I do my best for 1 minute)

h. Straight bar support (60 sec)

i. Flag progression (currently I can hang one handed from a pull-up bar for 5 sec)
WORKOUT

1. Monday

a. Pull-ups (close) 3 sets of 8 reps

b. Squats (1/2 one leg squat) 3 sets of 5 reps
2. Tuesday

a. Push-up (diamond) 3 sets of 10 reps

b. Leg raises (straight) 3 sets of 10 reps
3. Wednesday

a. Handstand push-up (crow handstand) 3 sets of 1 min

b. Bridges (head bridges) 3 sets of 8 reps
4. Thursday

a. Pull-ups (close) 3 sets of 8 reps

b. Squats (1/2 one leg squat) 3 sets of 5 reps
5. Friday

a. Push-up (diamond) 3 sets of 10 reps

b. Leg raises (straight) 3 sets of 10 reps
6. Saturday

a. Handstand push-up (crow handstand) 3 sets of 1 min

b. Bridges (head bridges) 3 sets of 8 reps
I take breaks where I feel I need them and as long as I need them. Usually between 1-5 min.

Depending on the day I might get a chance do an extra set here and there.

Obviously once I get to 10-12 reps and feel that I master the movement I will move to a harder variation.

I'm 1.5 weeks into this and it feels perfect. It hits the spot where I feel like I work hard but I'm not exhausted at the end. But I want to make sure I'm not over training.
Can't lift due to herniated disk

>>42113235

I'm trying to bulk. So I guess I should ramp up my calories to 3000?

what can i do with a pull up bar,2 dumbbells,a 5kg bar ,and 45 kilos (in 5kg plates) for two months?Also, Im going to buy a stance for squats in a couple of days

>>42103844
>avoid saturated fat

enjoy your low testosterone levels

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>>42104254
depends how much you weigh, use this and the bottom part works it out for you

http://users.telenet.be/WBtE/cunning.html

>>42104617
don't use oly squat shoes for deadlifting

>>42105203
yes, even women don't shave their arms

>>42105210
>lowfat milk


why

>>42106151
eat breakfast first, you don't want to be lifting weights completely fasted. even the guys that do 'fasted' lifting take BCAAs or protein before working out

>>42107021
depends what muscle it is, definitely still do lifts that don't use that muscles

>>42108526
you can get a set of decent resistance bands that you can do some basic exercises with while you're away.

alternatively you can enjoy your trip and be safe in the knowledge that as long as you're normally consistent then 2 weeks off a year isn't that bad

>>42109254
http://www.jcdfitness.com/wp-content/download/Lyle_McDonald_Generic_Bulking_Routine_FAQ.pdf

use this routine, good upper/lower and probably any question you have will be answered in that link

>>42109435
yes
>>42109442
better than nothing/10

>>42111563
with L-sit that's definitely normal and supposed to happen

>>42111603
you will look better than the average person just doing boxing training but remember if you want to look like a pro boxer most of them lift weights

>>42111835
you don't need one, do the bulgarian method if you've got nothing going on in your life and can recover great
>>42112180
>eat 6 chicken breasts a day for 3 days

hmm try that one

>>42112320
have you tried preworkout or anything with a lot of caffeine in

>>42112697
for sure my guy

>>42112760
we're freaks baby don't care about sleep

>>42112865
maybe like 12

>>42112881
yeah as long as it's not the strength focused hand balancing stuff it's probably a good thing

>>42113414
are the dumbbells adjustable so you can put the 45kg of plates on them?

At what time would I ideally take my supplements?
>Vitamin D
>Fish Oil
>Zinc & Magnesium
>Creatine
>Whey
>BCAA
>(Caffeine)

Here's my plan:
Every Day:
>Vitamin D with the first meal of the day
>Z&M before bed-time
>Fish Oil with Dinner
On Days I Lift:
>(Caffeine before lifting)
>BCAA+Creatine during the workout
>Whey post-workout or after dinner
On Days I do cardio:
>(caffeine before cardio)
>BCAA+Creatine during cardio (cycling)
>Whey post-cardio or after dinner
On Rest days:
>Whey+Creatine after dinner

>>42113810
it might be broscience but i heard you should take vitamin d when you're eating a meal with lots of fats in it because it's a fat soluble mineral

>>42113653
yes they are adjustable,but they're also a little rusty

>>42106315

Drink more water, eat more food, and eat it across the day instead of one big hit.

Don't get pre workout, you don't need it until you're at bodyweight squats.

Also, don't drink more than a litre of water during the actual workout

>>42113830
rusty weights don't weigh any less than the new ones lad

>pullups - vertical pull
>pushups with plates on your back - horizontal push
>1 arm db rows - horizontal pullup
>1 arm db ohp - vertical push
>curls/skull crushers - optional

you can easily hit everything in your upper body but low body will be a bit harder to make strong with that amount of weight

DB reverse lunges and DB romanian deadlift are probably your best options

Is it possible to gain weight while following a routine, but still not gain strength?

>>42113653
>why
c-cholesterol?

>>42113936
If you're gaining weight but not strength, there are two possibilities; you're either gaining only fat, or you're not recovering well enough i.e. you're so fatigued from training that you're unable to display your actual strength levels.
Take a week of easy training e.g. reduce the number of sets and don't go as close to failure as you normally would. If after this week your strength shoots up then no problem. If not, you need to seriously check your diet AND your training.

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i havent gone to the gym for 2 months and im going back soon
i got fat and i will try to cut down
I also fell for the SL and then TM meme when i first started which makes me leg dominent and 0 arms and shoulders
im thinking of doing PPL without a Legs day and adding 3 sets of squats or something to push day (or pull day) so it would be something like ppxppxx and squat 2 times a week for legs
is this a good idea?
is there any routine for this? I never did a ppl routine can you give me examples of simple push or pull days? Are there 2 different push and 2 different pull days one volume one power or something or are they the same?

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I feel like i have hardly any shoulder definition.. What am I doing wrong? (see pic related)
My shoulder routine consists of side raises, front raises, overhead presses and sitting shoulder presses. I work out arms and shoulder the same amount per week and have done so since i started. Do you have any tips/input/reccomendations for me?

Ignore the shitty tan and the stainy ass mirror pls

>>42114001
less front raises, more side raises and make sure you're working your rear delts too

>>42114027
OP here, thanks for the input
Yea to me it looks like my front delts are getting bigger and my side delts are not, i think a lot of this comes from other excercises like incline benchpresses etc.. I'll start focusing more on rear and side delts then, thanks anon

>>42114001
Not to be a dick, but you have hardly any definition anywhere. You lack size all over. Give it a year and see.

That said, my prefered method of training the shoulder girdle is using an overhead press variation (prefer fatbar OHP or seated BTN press), and a high pull variation (prefer medium grip width, pull to neck height). The raises and stuff are decent exercises but for me they become a distraction. I just go hard as hell on those two exercises. When I go stale on those after a couple of months, I swap for a variation.

>>42114062
Yea definition was probably not the right word to use, but what i was trying to get at was how theres hardly any transition from shoulder to arms, which i assume comes from lack of shoulder size (especially side delts).
But thank you for the reccomendations, i will write them down and maybe give them a shot as well. cheers

When I'm cutting, people always tell me to use heavier weights, but that means I'll have to drop my reps per set. Do I drop them to the point it becomes strength training (around 6),or do I keep them in the range of mass training (around 8)?

>>42114121
In most cases there is no reason to change your training at all when you go on a cut. The training that you did which helped you build muscle is going to be a good way to help you keep the muscle, and maybe even continue to build a little bit while cutting.
If you've been doing super high volume training, you may need to reduce the volume a little in order to be able to recover from it while eating less. But there's no need for drastic changes.

how effective are rack pulls for building mass?

>>42114157
Everybody will tell you that they're a worthless ego exercise. My personal experience is that they're a fucking outstanding mass builder for the upper back. I recommend retracting your scapulae in the top of the movement each rep, even though some people will say that's dangerous or poor form for reasons they can't explain.

Note that rack pulls from below the knee can actually be harder or equally as hard as regular deadlifts for some people, depending on individual body proportions and preferred starting position. For upper back mass, pull from right above the knee. A good goal to shoot for is doing sets of 8-12 with your 1RM deadlift weight. But you may want to work up to that over time. You'll be handling some serious poundages, so watch yourself.

Also, I'm not sure this'll help your deadlift much. But it'll sure as shit build muscle.

You'll need straps.

>>42114128
use the same weights and reps as when bulking but drop the volume during a cut

>>42114157
great exercise. prefer them from below the knee because that way they thicken up mid and lower back just as much as upper back and i've noticed a lot more people with lagging mid backs than lagging upper backs

How soon after working out do you need to sleep to get proper muscle growth? My sleep schedule is fucked, and sometimes i won't sleep until like 24hrs after a workout, but when I do sleep, it's a large one. Assuming I eat properly, will this be a big issue?

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>>42114197
thanks man. figured ive have to be using straps, got callouses like fucking crazy today when I tried em today

>>42103815
I can't even manage a negative chin up.
What do

>>42114211
Yes it'll be an issue. Not having proper sleep habits messes with a lot of things, not just muscle growth.
You can probably still build muscle, just know that what you're doing is stupid and you should stop doing it.

>>42114223
Lose weight, train your muscles in other ways. Come back in 3 months.

>>42114223
get some resistance bands for assisted pullups

you can use the resistance bands for other things later too

>>42114211
i'd say probably don't go more than 12-15 hours after working out before sleeping

>>42114244
It's not as easy as you suggest to control, trust me I've been trying and am still trying.

Is there anything to keep in mind to ensure optimal muscle growth under poor circumstances?

>>42113961

Okay I am trying to increase my bench, so I do a couple of push ups on rest days and some accessories work for my bench. I realised I do almost nothing for my OHP, no accessories or anything but it went from not even the bar, to 40kg. While my bench has only went from 30kg to 57.5kg..

Should I lay off the push ups and just concentrate on doing nothing on rest days?

>>42114370
how often do you train bench? what is a couple of push ups? how much do you weigh?

Can i switch to pullups every so often in GSLP?

>>42113910
sorry, i didnt imply they were lighter,my bad.I can just clean them and make them as good as new,right?

>>42114455
Sure. No big deal.

Newbie here. Should i buy equipment for a home gym or get a gym membership. If gym membership, any tips for picking one out?

>>42106555
Only 25g

Never gonna make it

>>42109230
Light coconut milk is garbage

>>42114842
A home gym is a pretty significant investment right off the bat. See if you can actually learn to enjoy training first.

For picking a gym, obviously price and location matters. Other than that, lots of squat racks is always a good sign. Endless rows of cardio machines with a big TV in front of them are often a bad sign. If there's an atmosphere that smells like people are there to train rather than to be looked at, then that's a huge plus.
Oftentimes however, the best gyms are hard to find - not because they aren't there, but because they don't advertise like the "gyms" that are only there to make profit do.

>>42114842
If you have the space and the money, a homegym is a great investment.
>Squat rack
>Barbell
>Bench
>~200kg/450lbs in weights
>platform
That's about all you need for the start, it can cost anywhere from a few hundred to a couple thousand, depending on whether you buy new or used, brand products, etc.
The Squat rack you can build yourself if you have the skills (templates can be found online)
The Bench too, can also be gotten for cheap.
The weights don't matter much, as long as they're standard sized plates.
The platform can be built as well.
The only thing you shouldn't skimp on is the barbell. A quality barbell will run you a few hundred bucks, but it'll last a lifetime.

But like this guy says:
>>42115038
Starting out at a gym is probably a better idea than immediately dropping a grand on equipment.

>>42114437

3 times a week. I weight 62kg.. so this a beginner. A couple of push ups... Maybe a few sets of 12-30 reps thrown throughout the day

Hey

Should I go to gym now or midnight

Just woke up

Fuck it warm-up sets will wake me up

>>42115038
Thanks for the tips guys, yea i think it would be better to get a short membership to a gym to see how i feel about it first. If i end up liking it i can continue to go there while saving money for home equipment. Idk if they have these where you live but what are your thoughts on Planet Fitness/The edge. I hate PF since they don't want strong people training at their gym. Huge red flag to me. But the edge seems really douchey and they just wanna constantly sell you shit.

I've got 6 chicken breasts to cook today and pretty much every spice available, what's a good way to cook them up that won't destroy all the proteins? Was thinking some sort of chicken strip thing in a frying pan but not sure about flavour

>>42115382
Grill them. Paprika, garlic, curry.

>>42115552
thanks anon

is maintenance on rest days and maintenance + 500kcal on workout days, with 0.7g/lb bw protein a reasonable diet for someone starting out?

Currently running a ppl 6× a week, 3 questions:
>is it better to do the big lifts first and then isolation, or group the exercices per muscles? (Like OHP and lat raises first, and then BP and flys for example)
>Should i do a lower and upper pec push or is it better to do both on each push day?
>Are dips really worth it?

I currently do this for biceps:
4x10 Preacher curl BFR
4x8 Cross body hammer curl
3-4x to failure parallel pull-ups

Any comments?

>>42116091
The order of exercises don't matter much - the important thing is that you strive to make progress in the individual exercises. You have the most energy early in the session so most people like to put the most demanding exercises first. If you have a weakpoint you want to bring up, it makes sense to prioritize that by putting it first as well. But overall it doesn't make a huge difference, you can actually vary your workout by rearranging the order from time to time.

Whether you should do one pec exercise on day 1 and another on day 2 depends on the rest of the program, as well as personal preference. Personally I like to focus my efforts on as few exercises as possible, but it's a matter of personal preference - Again the important thing is that you strive to make progress.

Dips are hands down the #1 upper body pushing exercise. But few people have the shoulder mobility to do them properly, which means that many people begin to experience shoulder pain from them. If you can do them, make them a priority.

>>42116060
Don't make a difference between rest and lifting days.

>>42116091
Compounds first. If you're always doing OHP and BP on the same day, alternate which you do first.

I'd do something like this:
>Push 1: Flat barbell Bench, incline flies
>Push 2: Incline barbell Bench, flat bench flies

If you can do dips without hurting your shoulders, they're great, especially weighted dips. Whether you need them in addition to whatever else you're doing for chest/triceps, I can't tell you.

Is it possible to do a micro-dose of test and nothing else? Mfw I'm a 5'9 manlet with desu slightly feminine facial features but a decent beginner bod. I just want to know what it's like to feel like a man inside

>>42116180
Yeah it's possible. But try to fix your test naturally first. There are many small things that you can do that add up. If you have your lifestyle in order and still feel like a faggot twink, get your test checked and if you're really low and have symptoms, find a doc to prescribe you TRT.

Would it be detrimental towards my overall growth if I were to do light cardio and exercises on the rest days in between GSLP? I like to go out and be active and then do body weight exercises at home focusing on core and glutes.

>>42116158
>>42116165
Thanks for the answer
I tought about dips because i did some yesterday without calves pain for the first time, guess I have enough shoulder mobility now

Can I run some nolva ED or EOD for a few weeks to boost test?

>>42116304
If you even it out with food, it's fine. Though you can probably expect that to affect your performance on your lifts.
You just need to be aware of your priorities

>>42116165
not him but shouldnt u eat less on rest days bc u dont burn calories through exercise?

>>42116406
you are recovering and adapting on rest days, which requires calories as well. (Maybe even more importantly than having "energy" for the workout)

>>42116214
What's a good low dose that I can run without having to take anything else? I read the Reddit steroid wiki but it's for people who are taking large doses and need to counteract the side effects with even more drugs.

How do I avoid killing myself while OHPing? If I go beyond 95 lbs I can't breathe and feel like my spine is about to snap.

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I bought one of these to train pull-ups on and it says it can handle 100 kg. I'm 89 kg and I feel the doorframe loosening up as I try to use it. What do?

>>42116165
>Don't make a difference between rest and lifting days.
I've also read that a +500 every day is pretty excessive for a beginner resulting in more fat than needed

I get called in for night shifts outside my scheduled nights on occassion. For example I got called in for tonight and was wondering if sleeping 6 hours tomorrow morning is enough to allow me to lift? Should I roll back my lifting to twice a week to accomodate this?

>>42116570
I have no idea. Read up on TRT, that's basically taking test to get your levels up to "normal"

>>42116165
>dips without hurting your shoulders

My shoulders fucking hurt, I don't know why. Probably 3 times bench and 3 times OHP every week.

But now I can't do hanging leg raises without my shoulders hurting, and dips hurt like mad.

What should I do?

>>42116903
why the fuck are you murdering your tri's

stop that.

>>42116903
Reduce pressing volume/intensity/frequency

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>>42116918

This is my routine..

>>42116926
what's your weights like? Seems like this program is intended for very very recent beginners. Doing the same for actually heavy weights will probably fuck you up.

Additionally, what's your diet like? Cutting? Bulking?

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been doing sl 5x5 for 2 weeks now and was told the program was designed to add stuff as you go. Are these good additions?

>>42116946

I'm a skinnyfag so I'm still a beginner, my weights are the follow

>57.5kg bench
>40kg ohp
>65kg squat
>65kg dl

these are for the 4x4 part of the routine.

Diet is mostly meat of any kind, eggs, milk, peanut butter, bread, rice .. Unfortunately I eat outside most of the times for lunch and dinner but I fill in the rest of my calorie intake at home.

I'm bulking.

>>42116952
dips are goat for tris. have you got dumbbells? i added flys, and lat raises cos they feel good. also pullups once you can do 8 or so.

How do I get more energy? I feel fatigued midday, but I'm getting plenty of sleep and eating plenty of carbs. What's wrong?

>>42116986
Drink more water and less caffeine.

What are some easy ways to do weighted pull ups? I brace my core and keep my legs straight to stop myself from 'swimming' so can I just put a dumbbell between my legs?

>>42116963
it sounds like you don't get that much protein in your diet.

Start counting calories and make sure you are getting optimal protein intake (0.8 per pound of Lean Body Mass)

>>42116963
the problem with that routine is that you're really going to struggle improving the weight you lift, even as a noob. its just too much intensity in compound exercises that your body needs to recover from. no wonder your shoulders hurt.

Sup brehs

So yesterday I did real cardio pretty much for the first time since I fucked my foot up 2 years ago. Ran a while, did a lot of short sprints and some soccer and bball work too.
Today I almost only feel really sore/tired in the lower back, the obliques and the traps (between the shoulder blades). Not really concerned, just a bit weirded out since these (exept obliques - always get sore from soccer) aren't exactly the muscles one associates with running/sprinting.

Anyone got a clue why these reacted so heavy to the stuff I did?

>>42117041

I too count my calories and I make sure I have at least 130g of protein.. Sometimes I go beyond that. Unless I have been counting wrong..

>>42117043

What is a better program for improving general strength then?

>>42116976
ill try adding some dumbbell stuff thx man. Too weak for pullups so I gotta do negatives

>>42117096
You could just take out the lighter pressing exercise every day, so that you're alternating OHP and Bench.

What are these "beginner gains" that everyone mentions, and how long does the window last?

How do I limit wrist pain on bench dips ?

>>42117127

Hmmm so I will only be doing 4x4 benches and OHPs?

>>42117141
Yes. Especially at the light weights you're using, "90% of 4x4" is almost the same weight. That's really too much volume, and you say yourself that your shoulders hurt. Pretty much every other beginner program has alternating OHP/Bench.

>>42117199

Okay, do you think moving on to something like gslp would help my strength gains? My goal is just to be able to bench a pl8 for reps as soon as possible..

Honestly I don't want to screw up my shoulders in the long run..

>>42117227
Yeah, that could be a good idea.

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im a dumb stupid idiot who lifts for girls

my goal is hypertrophy

GVT or PPL 6 day split and why?

>>42117290
Starting Strength

>>42117300

>strength program for hypertrophy

come on now

>>42117278

Okay I might look into GSLP, but on strength programs like those, is it okay to add a couple of hypertrophy sets using dumbbells for the respective lifts?

Like for example, a couple of sets of incline dumbbell press for bench days..

>>42117353
No.

>>42117389

Any reasons why not?

>>42112230
also at uni with time...I do a variation on PPLPPLX...six days a week seems to work for me just fine...focus on quality/intensity of each workout to make sure they don't get overlong

>>42117400
Because you are a novice who doesn't know anything about training, let alone programming, you should do routines as they are written unless you absolutely can not do them as written.

Thoracolumbar fascia or the tip of my glutes (I think the fascia) us e xtremelly tight and gets tighter each time I squat. What do? Really fuckong annoying. Imagine bending over, the muscle that goes from the tip of your ass up is super tight

>>42116660
Get a better door frame not shitty borders

>>42117437

Okay point noted. I looked at SL and GSLP and they seem pretty similar, with the major difference between that GSLP has 3x5 with a AMRAP for the last... So apparently why is GSLP superior compared to SL?

>>42103815
how do I calculate kcals lost jumping rope?
I weight 64kg, 176cm and I do like 2-3skips per second

Gonna do some dumbbell stuff at home. Should I bite the bullet and buy 50mm dumbbels and 50mm weights or just increase the size of my existing 30mm collection?

>>42117480
I'd say mostly that 5x5 on every lift is unnecessary volume and will only lead to stalling sooner.

>>42117516
You don't.

>>42117330
You don't get to hyperothy without a base of strength to start at. SS is a perfect beginner routine which can transition to a hypertrophy routine perfectly.

Is 0.9g protein per pound of body weight okay for a light cut? I don't have much muscle anyway and reaching my current goal requires 3+ protein shakes a day.

>>42117813
Would you be getting 120-150g per day with that?

>>42117813
Never mind, just found gainsbird slices at 12g 53Cal. I can make it.

>>42117829
It's 190g a day right now, I'd be dropping to 170g.

>>42117783

can you just answer the question asked pls

i've been on SS for months and I'm planning what to do when i transition in another couple months / when i start repeatedly stalling on big 3

>>42117846
Then you're totally fine.

>>42117862
531 BBB

I want to estimate a low weight high rep maximum for squats, but the typical formula doesn't take into account bodyweight, so according to the formula, you ought to be able to do an infinite number of bodyweight reps, which is clearly absurd.

Would a better way to estimate be the following:

Sit on a scale with legs hanging off to estimate the trunk, plug in that weight plus your five rep max to find a one rep max for your trunk weight plus barbell weight, then use that one rep max to calculate the max reps for say a 10lb goblet squat.

So for instance, when I sit on the scale it reads 145lb, and my 5rm for squats is currently 170lb. So according to my calculations, I ought to be able to do about 49 bodyweight squats or 44 10lb goblet squats. I tested with the 10lb, and it seems pretty close to the max, although I'm not absolutely sure. It was very fatiguing but I may have been able to do a few more if I were tougher mentally.

>>42117885

>and why

>>42117885
Fine at 190 or 170?

For building bicep size/mass should I focus on high volume, low weight, or high weight low volume

>>42117926
531 allows you to keep progressing for a long time
the AMRAP sets give you extra volume
BBB gives you even more volume
Tip: Alternate the 531 and BBB lifts, i.e. 531 squats + BBB deadlifts and vice versa.
Just read up on 531 in general, you have many options to suit your needs.
It's imo one of the best intermediate general programs and can be adapted to focus on whatever you want.

>>42117946
Both

Anyone have experience with HMB?
Some studies seem to suggest that it gives steroid-like results.

>>42118009

Where in your opinion do PPL and GVT fall short where 531 succeeds? Vice versa?

>>42117028

Yes. Belts are always going to be the easiest way, but most commercial gyms don't have them.

>>42117063

My obliques usually do the same. There's a lot to be said about how intensive it is to shift energy from your arms to your legs through your core. It's what assists in driving your feet strikes.

>>42117096

If you are completely new, do a 3-day 3x5 of 3 compounds like SS for the first 3 months. Being so underdeveloped, it'll train form and you won't yet be at a stage where you need to isolate anything as everything will need work. After 3 months, add in an accessory for a lagging body part that you only did one compound for that day. After 6, you'll likely want to switch programs and should have an idea of what type of program best fits your goals.

>>42117129

Muscle gain is 2 lbs for most in their first month, 3 if severely atrophied. It then drops by 5% every month.The first year of muscle gain would be: 2--1.9--1.8--1.7--1.6--1.55--1.45--1.4--1.3--1.25--1.2--1.1 = 18 lbs. Also, your muscles react more to less overall stimulus. A beginner can grow optimally on less volume than an advanced lifter.

>>42117135

Get wrist wraps. You likely have weak/small wrists, and there's no real way to fix this immediately without severely dropping your weight. It's better to use wraps for stability and do a few sets without until your wrist tendons and joints acclimate, otherwise repeatedly doing it without wraps may just result in injury before acclimation/strengthening occurs.

>>42117290

See above. You're a beginner, you'll grow the same regardless of what you do. SS/Strength Routines will give your more strength. Better to Bench 225 for reps than 135 for reps if you're looking for hypertrophy.

>>42117449

Dynamic Stretch (bob up-and-down) beforehand, do warmup sets, and do Static Stretches immediately post lifting for 60 sec, like locking your knees and touching your toes.

>>42117733

Whichever is cheaper.

I'm working out at home until I go back to uni in September. What's better as a chest exercise, weighted push-ups or dips? Should I just do both?

>>42118009
>Both
That's great to hear, thanks.

>>42117898

This is advanced level stupid. The reason it says you can do an unlimited amount is because body weight Squats are more intensive to your cardiovascular system than your muscles for anyone that isn't completely atrophied.

>>42117813
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

>Site is down at the moment, but all studies show 0.82g/lb being optimal AND a significant, generous markup of how much you need regardless of Bulk/Cut

>>42117982

High weight / Low volume with some Low Weight / High Volume afterwards to ensure growth, though the latter is fairly unnecessary. Most people with large arms can curl/tricep press pretty heavy.

>>42118018

If they gave steroid-like results, they would have steroid-like side effects and would be banned. Anything legal is going to be negligible unless you're not already getting it from your diet. The more effective, the more detrimental - see Accutane: effective as shit once you get past the low testosterone and depression.

>>42118101

Dips with a forward 45 degree lean.

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>>42118183

>>42118225

>>42118183 >Site is down at the moment, but all studies show 0.82g/lb being optimal AND a significant, generous markup of how much you need regardless of Bulk/Cut

How many km (or how many minutes) should I run daily if my only purpose is improving my cognitive function?

I read a post a couple of weeks ago saying that between 5-8 km, but it got lost and I'm not sure if that's accurate or not

SS newbie here

redpill me on cardio

will it prevent me from getting bitch tits? will it sap my gains?

>>42118234
Fuck, I somehow read everything else and missed that. Can you link one of the studies?

One of my traps is way bigger than the other one because I used one arm more to do shit at work. How do I equalize them through workout?

>>42106252
How'd it go?

Been working out 4-5 days a week for the past 2 months while eating at a deficit. Started at 218 lbs, now at 208 lbs. Thing is, I'm getting burnt out and losing motivation. How do you stay motivated and wanting to go to the gym? Should I take a week off of lifting?

>>42118865

reward yourself after each workout

not necessarily with food

>>42104741
I put it in the fridge, not freezer, for up to 5 days, in standard plastic tupperware.

Reheat in the microwave ez and fast.

What can I replace rows with on stronglifts until I can row 1 plate? I'm quite tall and I feel like I'm going to snap my shit up putting a tiny plate on the ground.

Seated cable rows?

>>42118955

...why not just use bumper plates?

>>42119035
there aren't any, small town of 50k people and it's the only gym

Why do my arms hang at an angle instead of straight down

hammer curls vs. normal curls: what's the difference in terms of muscular development?

I've got a tender spot under my belly button - could it be a pre-hernia or something? Should I be worried?

Should I take preworkout if I'm going to do cardio after I lift?

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>>42103815
I need help with allpro simple beginners routine, I just don't get it.

So I have my 10 rep maxes all figured out...so now what? I'm totally lost here. if my 10 rep max for something is 95lbs, then how much weight should I be lifting for the 8 rep week and onward? The term 'working weight' keeps popping up, but what is my 'working weight'.

Is it normal to take off shoes while doing squats/diddies cuz too poor to buy actual good shoes?