QTDDTOT - GOMAH Edition

>be me (yesterday)
>do a pull up
>intense pain in lower abdomen
>it hurts for the rest of the day
>wake up this morning and pee
>some blood is mixed in with the urine
thoughts?

>>42121996
Go see a doctor,fag.

>>42122019

>QTDDTOT thread
>takes post seriously

I'm new to /fit/ by a few days and I got the point of this thread faster than you. Please explain yourself.

>>42122019
I will soon, but in the mean time it would be nice to know if other anons have ever dealt with this problem before.
>>42122101
I'm new to /fit/ as well. I thought these threads were serious.

I started at 138 lbs and am now at 156 lbs doing stronglifts for about 2 months. I've gained over 15 lbs eating 1 g protein per pound but my lifts are not going up at all.

I can tell my left arm is weak as fuck and i dislike the idea of unbalance in my gains how the fuck can i make that left piece of shit catch up to my alpha right arm?

Where do you all get supps like pre and BCAAs and all from in the US? I can't sift through the ocean of sensationalized shit that is places like BodyBuilding for what's good and well-priced. I get my creatine from one of those bulk powder type sites

My sex drive is almost nonexistent now, /fit/. No more morning wood, it takes effort to stay hard, and I have to force myself to fap. When I do cum, it's a fragment of what I used to produce. I'm a former fatty who only has been eating at a deficit for just about a year now with only a couple more lbs to lose, could that have anything to do with it? Will it return once I begin eating at maintenance or should I visit a doc and have my test checked?

>>42121919
best video for fixing squat form? i cant seem to hit depth without having either my feet very wide or leaning way forward and going low bar, even with oly shoes.
Squatting used to be my best lift before knee injury a few years ago, and ever since i havnt been able to consistently have good squat form, and I get frustrated and avoid it. Im sick of it

Why does my body temperature spike up after I drink my protein shake/have a really good meal? This never happened before.

>>42121919
how come my abs are there, ab veins too but my V seems to be barely visible?
why is that?

should I be training my obliques in my next bulk?

can one ingest heavy whipping cream while on ketosis or starting ketosis? it says 1g of carbs but does the high fat over compensate and whatnot?

>be fat
>I unintentionally started a state of ketosis
>might try to ride the ketone train and lose some weight

Is being able to squat 360 lbs (4pl8) good by /fit/ standards? I managed a set of 10 reps today doing it.

>>42122319
I'd say to work more intensely on that arm then.

>>42122319
Dumbbell work, you can't cheat one arm with the other.

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Bodyweight workouts to buff out shoulders? The pushups with your ass up and legs straight feel goofy and like more of a tricep excercise. I'm confined to a carpeted floor to work with and am making progress in other areas, but my shoulder game is falling behind and ruining the aesthetic.

Tldr bodyweight shoulder workouts pls

>>42122500
Doc can't hurt but I'd guess letting it happen naturally instead of trying to force it will be the best bet. When you start eating right and lifting heavier it will help, bonus points for eating right while also doing Intermittent Fasting (raises test big time).

I wouldn't stress anon

>>42122500
You aren't eating enough fats, and reduced calories result in reduced energy to do anything, including cardio. Change up the ratio of fat/carb/protein to favor fats, which are needed for testosterone production. I had this same problem on my cut, so I started eating nuts and red meat with moderate fat content and I was popping bikers in two days. Also make sure you're getting enough micro nutrients, zinc, vitamin A, C, and D, as well as Iron are all significant factors.

>>42123260
Popping boners. Fucking phone posting.

/g/ fag here what are some good exercises I can do outdors without equipment?

I've read the sticky and made a plan on diet to begin with. The thing is I'm a very sedentary person, so I've decided I won't start lifting right away since I don't want to get injured, I really like jogging so I've been doing it for the last few days and I feel the benefits already, but besides jogging in the mornings I'd like to know what are some good and beginner tier routines I can do in the park that require no equipment and will help me setting up my body to start lifting.

>>42123218
Handstand pushups dummy

>>42123301
Forgot to mention I'm not fat, I'm more like a hungry skeleton if that changes anything.

Switing to texas method from stronglifts and feeling like my pecs and core are being neglected (thier already less prominent then other muscles after SL). What exercises can i input into texas method to make up for this.

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Are there any alternatives to squatting?

Ever since I can remember I've had this bump on my left leg. It affected my squats by making me stall when I got to a certain angle in my knee. I got the bump checked out and it's an osteochondroma. The tendons near it literally snap across the tumor when I extend them at a certain angle. I'm pretty sure my squat gains will never make it. Is there anything I can do in place of squats to get joocy legs?

pic related, my x-ray

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intermittent fasting vs classic low calorie diet?

which is easier?
what are the pros/cons for either?

thx
>im pretty fucking fat and wanna get my life back on track

>>42122500
go to a penis doctor he will know better than anyone in /fit/

>>42122500
have you tried not masturbating for a couple of days? Do you look at porn a lot? Do you fap multiple times per day?

skeleton here , if I go to the gym should I go 5 days a week and do SS?

How do I get below this 15% bf wall I've been here for three weeks

>>42123686
It honestly doesn't matter. Just eat less than you consume. The problem isn't the method its the state of mind

>>42123482
Good form weighted lunges will build as good of quads as squats without the risk.

Hey i need some help, ive been reading conflicting literature on this subject so i need help. Ive been taking muay thai and grappling for some time now and i'm really enjoying it. I would like to start heavy lifting for gains now, but i have heard that the cardio from martial arts training counter acts the gains. Is this true? If not what should my routine schedule be? Alternating days of Martial arts and lifting?

Can someone tell me why I shouldn't be doing close-grip barbell bench presses? Everyone else I see in the gym doesn't do it but it feels right to me.

One week into lifting, SL5X5 routine
145 bench
Deadlift 150
Squat 135
Pendlay row 155
Newbie to weight lifting got a few questions, rest days I've been doing isolation hypertrophy based training
for arms and shoulders, now is this a bad idea recovery wise? Simply put I wish to put on size on the vanity muscles while training for strength. Also any tips squats wise.

What's a better accessory for OHP, seated dumbbell press or lateral raise.

Regarding bdnf production, it is said that aerobic exercise is better for its production. But what is the least amount of daily running needed (or distance one has to run everyday) to have a positive impact on cognitive function? 5 km? 45 minutes?

How important is it to eat right after the gym?

What happens if I eat a bigger surplus than I am supposed to?

What is the maximum calorie deficit one can maintain without losing significant amounts of muscle?

Sitting at around 15% bodyfat, wanting to get to 10% pronto so I can start building muscle

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My first shipment of creatine arrives soon, but I still have a question: if it pumps water in your muscles and heart is a muscle too is it safe to do cardio after taking it? Or it improves heart's performance too?

I'm new to being healthy in any sense

I'm very skinny (155lbs, 6'0) but my face is fat and I have man boobs. I'm assuming I have high body fat and no muscle.

The sticky says a "cut" diet involves 500 calories and 232 gramfs of protein a day. How the fuck is that even possible to achieve?

>>42125089
Chicken breast and protein powder


Also a pound of lean ground beef has ~100 grams of protein

>>42124985
Don't go to 10%. Extremely unhealthy and lowers test

Bulking is a meme unless youre on gear, eat at a minor surplus and have 1g per lb of protein. If your not overweight just eat healthy and stick to a good program

>hurt my wrist somehow (pretty sure it's just twisted
>can only do crunches and push-ups
Anything else I can add while I wait for it to be better?

>>42122101
kys

If I hit my protein goal with enough calories left over while on a deficit, is a beer okay?

>>42125035
The heart and skeletal muscle have different physiological properties, you will be fine.

>>42121919
WHAT THE FUCK IS WRONG WITH MY LEFT ARM
the size is roughly the same as the right, but it's significantly weaker
>doing DB curls
>weight too light for right arm
>left gives out towards the end of the set
just today i literally got stuck mid-curl on the last rep. how do i get rid of this imbalance?

Deep fried or baked churros?

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My tdee is 3k. How much can I go lower? 500 is recommend but what if I go 700 lower? How count calories burned from exercises?

I have a poor sleep schedule due to working nights scheduled and unscheduled. Should I lay off lifting and do it once a week in the case of me sleeping 5-6 hours in the daytime?

>>42123301
Try do body workouts but they are as efficient as barbell training. http://www.fitness666.com/p/exercise-progressions.html?m=1 here you go.

>>42123896
Read SS again. It is written 3 days per week. You need rest days.

5.8", 125 lbs. How do I acquire weight?

>>42125817
You need to eat big to get big c'mon. Also your tdee+500

>>42125817
eat ffs

>>42121919

Do you also have the problem that you're not quite sure if you should keep cutting or start a slow bulk again?
According to those bodyfat picture chart I'm about 13-14% bf at 5'11 173lbs.

>>42125798
Try eating at 2500 kcal a day for 2 weeks and see what happens. Will probably lose some water weight during the first few days, but after that it will decline. Decrease calories to 2000 and go with the faster weight loss. More calorie restriction and faster weight loss works always the better the less experienced / more fat / less muscular you are. For advanced lifters you probably wouldnt have to ask and you would have to put more thought into losing fat.

The reason Im recommending faster cutting vs a more relaxed one is that if youre high bf% enough you simply wont cut muscle off that easily anyway. You will be more motivated and that keeps one going. 2000 kcals is still easy, 150 g protein is 600 kcal, get around 1 g of fat per kg you weight and the rest from carbs. Try to have the carbs before and after your workout.

>>42125862
bost benis bigtures and ill tell you which one to do go for

>>42122536
I found the videos by Candito and Alan Thrall hugely helpful. Keeping knees apart and not buckling is critical. You CAN do this anon but it can take an annoying amount of practice & experimentation.

>stall for months on the same weight for every single lift
>one day break my stall on squat without any change in diet or technique
>next workout progress again on squat
>again and again for the next 2 weeks
>every other lift is still stalling
>squat stalls again after +40lbs progress
>now stalling for months again
how do I make this happen again?

any tl;dr to starting strength, it's awful a lot read

>>42126535
Lower, faggot

>>42123051
Honestly - and I'm not saying this to shitpost - you may just have some minor body dysmorphia. Your core isn't actually supposed to be a literal triangular V, just suggest it a little. Remember, the mirror lies. Worry a little less, focus on strength and enjoyment.

>>42126577
what

Had leg day on Monday, since then had a small tender spot under my belly button. Should I be worried about a pre-hernia or something?

>>42126535
Eat big to get big. Move heavy things till you can move heavier things

>>42125089
500 calorie deficit. That's your TDEE - 500. Very different from just 500 kcal diet.

Why are my armpits more sore than my chest after benching?

I tried that nucleus overload bullshit and did 50 Biceps curls until I got a insane pump.
Now I cant extend my arms fully and both my Biceps and the inner side of my elbow hurts like a Bitch.
Is this Biceps DOMS due to the new stimuli (normally only do low rep compounds) or have I gotten tennis/golfers elbow?

If I reach my protein goal with 250+ calories left over, can I have a beer?

>>42126931
sounds like bullshit, overloading the muscle only turns it into an endurance exercise. 50 reps will only do for size as much as 12 would.

you probably just pushed it too much, give it a couple of days rest, ice if you need it and you'll be fine.

I'm trying to get to 135lb DB Bench each arm, currently at 80lb and really slowing, how can I keep progress high.

Also, I seem to be locking my shoulder blades on the descent in my press ups when I am extremely tired, after many many pushups, kinda uncomfortable but still manageable, is it going to do any damage?

>pullups ard harder than pushups
>lots of videos of legit 1 arm pullups on youtube, no videos of proper legit strict 1 arm pushups on youtube

why is this?

If I'm feeling hungry, stomach growling etc, will my body begin burning muscle or losing muscle mass if I eventually reach my calorie surplus for the day?

How big can your chest get in a year?

>>42127334
It's harder to balance

>>42127086
Pls respond

>>42127819
Yes alcohol won't impair your gains if you don't drink enough to get drunk or go over your calorie goal.

>>42127828
What's the difference between drinking and getting drunk gains-wise?

>>42122247
More protein, more carbs, more calories. And try actually pushing yourself in the gym. If your muscles don't feel like they're crying and bleeding by the end, lift some more.

>>42123459
I'm a big fan of landmine chest presses, you can make small changes to positioning and angles to hit different parts of the chest.

>>42124096
I dont think theres any reason not to. I dont feel them very well, so I'm planning on cutting them out, but my triceps are already crap anyway.

>>42127663
depends

if you're a beginner, you put on weight during the year and hit it with high volume and high frequency it can grow a lot

Is there a limit on how much whey protein you can take?

my fucking wrists hurt when i barbell bicep. i do about 5 sets of 8-9 reps, the last set until failure which is around 11. what could be causing the pain?

Doing IF right now and my BCAAs haven't come in yet (supposed to be delivered today). How do you guys have the energy to work out completely fasted?

I break my fast after my workout.

>>42128676
willpower, black coffee and drinking lots of water.

>>42128676
Drinking coffe completely blunts my apetite so i can go al day without eating if i want, the trick is to only drink coffe during the fast, and you have to drink it black and plenty of water too

Is it ok to do heavy lifts like 3rep max stuff 3 times a week every week ? Will I eventually get shoulder pain from bench press ?

>>42128978
I clean, press and front squat 6 days a week, and I'm doing fine. Just hit a 2pl8 strict press as well. You'll be fine.

>>42128656
this happens to me too, never figured out the problem

you'd probably be better off just doing cable or dumbbell curls, not worth snapping your shit up over isolation exercises

>>42128978
you can do 1 rep maxes every single day if your recovery is on point. you need to evaluate it yourself.

stop going to the gym for a while cause of projects and finals
now that theyre over how do I get motivated enough to go back?
also give me a 4day push pull routine(squats on push day only since my legs are already big)

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Do i have 20% BF?

>>42129567
I'm sure you'll snap back after your pregnancy.

>>42129579
Are you happy youll be getting a new stepbrother you massive faggot?

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>>42121919
What's the best way to get a bench press cheap? All of the people on craigslist are fucking kikes asking retail price for decade old rusty garbage.

My girl started lifting, she's like 10 pounds overweight.

Should I make her cut 10 pounds THEN build her legs and ass up?
Or should I straight out of the gate have her squat/dead/glutebridge and do cardio simultaneously?

>>42123082
dis nigga srs?
>fat
>wants to be less fat
>will liquid fat make me less fat?
fuck man. Fat is what carbs turn into when you have too many carbs, heavy whipping cream is a giant pile of fat. You will not go into ketosis, you will not pass go, you will not collect 200 dollars, you will go straight to fatfuckville. Ketosis occurs because of your body having no other ATP supply (the bodys' source of energy) besides protein, so you start burning off all of the fat you have left in order to produce energy that way because it is the only carb left in the body. Don't drink heavy whipping cream if you want to go into ketosis.

So on a program like GSLP, how do I determine what weights I use for the 3x5+?

Do I use a weight that challenges me on the 5th rep, such that the 5th rep itself is a challenge already? Or do I pick a weight that makes me feel like I still can push out one or two more reps after the 5th rep?

On the last AMRAP set, what if I can only do 5 reps?

how do I into locarb without feeling like a starving dinosaur all the time?

Why does my forearm look sexy as fuck when the plam is facing me but dyel when it is facing away?Is it muscle imbalance or is it supposed to look this way?

can somebody explain to me how fast-twitch and slow-twitch muscle works?
I don't really get it beyond a vague idea of the practical application
is it a different muscle altogether or the same muscle toned differently?

>>42124155
Seated dumbbell press

>>42130733
>On the last AMRAP set, what if I can only do 5 reps?
Then that is AMRAP...

>>42121919
My left arm is 1-2 inches shorter than my right and it's caused a rather noticeable rolling of my left shoulder.

How fix?

>>42122213
they are serious, this guy is just a newfag

so /fit/ I have been training for a few years now and doing an Upper/Lower split, training 4x a week. Do you guys think I can throw in a 5th day where I do a bunch of accessories, maybe some calf, forearm, neck and abs training ? Or is that pushing it for a natty to train 5x a week ?

After I take a shit and wipe myself a couple of times, I take and fold two squares of toilet paper, spread moisturizing cream on it and wrap it over my finger, which I then stick into my ass. I repeat this as many times as it takes to clean my anus thoroughly. Is it okay to do this? I don't want to give myself ass cancer or something.

Doctors of /fit/,
When I pee I piss 90% of it. And the remaining won't come out, or comes out later and sometimes I have to strain myself really hard to get it out. Any ideas what might be wrong?

If I'm sure to hit my macros, get my micros, and reach my protein goal is white flour still a major no-no?

Can anyone explain BCAAs to me? Amino acids are found in protein that I eat, why would I drink something with BCAAs specifically? And do I count them into my protein macros for the day?

Any tips for working out with an old injury?

I busted my knee pretty bad when I was a teenager and it's hurt ever since. For the past few years it's only hurt when it's cold out or sometimes when I'm driving for a long time, but since I started working out about a month ago it's hurt almost non-stop. Running, deadlifts, squats, basically anything that involves my legs aggravates the old injury. I've got a doctor's appointment but I can't get in until the end of August, and I don't want to lose my month of gainz waiting until then.

>>42122247
1 gram protein per pound might be too much if all that protein prevents you from also eating fat and carbs. Need surplus calories, not just protein, for your body to build muscle

>>42132751
Might be trabeculated bladder, basically hypertrophy of the bladder muscles. Just puts you at greater risk for forming stones in your bladder, but probably not something to worry about. Go see an actual doctor if you're worried about it though, in serious cases it can cause reflux back into the kidneys, which is bad.

I started my weight loss journey about a year ago and I lost 116 pounds. I started at 318 pounds and I now weight 202.

I plan on when I hit my goal weight to seriously lift and shit but I need something to be cleared up.

From my year of losing all my weight, what I did was eat less calories than my body needed to sustain my weight at that point in time, however from what I read, to gain muscle you actually need to eat more calories than your body needs but how the fuck does that work? What does lifting do specifically to not make the calories go back to the gut?

>>42121996
That is not good anon, possible some lower gi bleeding. I would definatley get it checked out, If you at any point get nauseous and/or lightheaded I would go to the doc immediately.

>>42121919

First bulk purchase of protein powder to save money. My protein impact whey...

I just bought 5kg of vanilla protein and 5kg of cookies and cream protein for £80.

Did I do good?

>>42135507
yes

>>42135229
>to gain muscle you actually need to eat more calories
not necessarily for a novice, you can start strength training on a cut and be fine for a good amount of time, several months.

>What does lifting do specifically to not make the calories go back to the gut?
Part of the surplus you eat is used in recovering from training and creating muscle mass. The rest will be gained as fat. Bulk and train for strength then cut and train to burn the fat you've gained while maintaining the built strength.

>>42132753
white flour is fine

>>42131405
Try it and see, we don't know your current program or how you're responding to it. Do you feel the need to deload every 6-8 weeks or even sooner? If you don't you'd more than likely benefit from more training.

>>42130862
>toned

>>42130828
bicep plays a major role in elbow flexion, so yes that is how biceps work

>>42130760
low carb is a gimmick and not for athletes.

>>42130596
Cutting and introducing weight training at the same time will adequately achieve both goals.

>>42129486
discipline not motivation

>>42128263
no

>>42127644
probably not

>>42126749
Your pecs and lats insert at your armpits, the soreness is from those

>>42126535
it'll only take 2-3 hours you lazy faggot

>>42126328
if your workout is fairly easy, do more. If your workout is grueling, do less.

>>42132125
please response

>>42135724
thanks for the info

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Looking for some clarification on Phrak's Greyskull LP.
"If final AMRAP set hits 10+ reps, double weight increase"
What does this mean? Beginner btw.

>>42135889
Normal weight increase is listed as 2.5 upperbody, 5.0 lower body

if you hit 10 reps on bench you'd increase 5lbs instead of 2.5lbs. If you hit 10 reps on squat you'd increased by 10lbs instead of 5lbs.

>>42135915
Perfect, thanks!

tl;dr
5'7, 144lb/65.4kg, untrained to novice tier lifts. Still have fat around lower abdomen and love handles. Do I stop cutting and start eating ~300cal over maintenance?


>Be /fatfuck/
>Lose 20kg doing stupid severe diet restriction and fuckloads of cardio
>Start lifting back end of april, beginning of may
>Fix cut, start doing more sensible diet, stop cardio
>Been cutting at a varied amount, now eating at 1500cal a day
>Losing weight nicely, around 1kg every 10-14 days
>Lifts stalling, lacking energy for lifting unless resting perfectly
>Take up bjj, doing that 3-4x a week for 1.5-2 hours a night
>Hardly have energy for lifting and bjj at this point

I'm concerned about eating more while I still have the lower belly fat. Should I keep the cut until that goes despite not having much developed muscle or take a maintenance week and then go for a slow bulk?

>every morning
>nice solid shit a few minutes after my coffee
>outburst of diarrhea from hell one hour after

Every single morning. What is happening ? It's like the solid and liquid states of my bowels are separating by themselves

how do I stop farting every 10 seconds?

>>42125341
Another question then, if I'll be skipping leg days and only doing cardio and maybe deadlifts it won't make my legs bloat? They are disproportional already and I don't want them to become gains gluttons.

>>42136336
eat so that you gain 0.33333 kg per month, when you feel like cutting, take a month and lose 2kg

>>42137393
I thought you were trolling until I ran it through some muscle gain calculators. Cheers, I'm going to work out some details and commit to that.

when I'm doing push ups I feel most of the stress on my shoulders

all the guides I read say that this is bad but I'm not sure how to fix
especially for "wide arm push ups"

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Might have been doing intermittent fasting wrong but can't tell. I get back to college next month and I've been full degen mode with my sleep schedule this summer. I wake up between 12-1 pm and go to sleep around 5-7 am. If I eat around 2 or 3 and stop around 9 is it still intermittent fasting? Should I take in my calories more later than the time I wake up? Sorry if this is a retarded question.

I often get wet at the gym and the evidence shows itself through the track pants, what do I do?

>>42137446
Try workout bars? They might help you with proper posture until your arms get stronger

>>42123218
Pike/decline/hindu pushups, dips, pullups
Aim to handstand pushups
My shoulders grew proportionally only with pushups, dips and handstand training

Hey guys!
Quick question. For weeks I've had a weird pain in what I think is my rear delt. It doesn't really prevent me from lifting, the only time it really kicks in is when doing wide grip pull ups. I can't really do a full series, and the pain is the strongest during the eccentric part of the motion. I feel it also when retracting the scapulas to bench, but it doesn't prevent me from doing the lift at all.
Even after a week of rest it stays there.

Any idea what it can be?

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>>42121919
I've been curious, does jelqing actually work?
I know the risk that people always say there is, and that's like a broken record now, but in the end, does it even actually work?
It doesn't sound impossible, people shape bones and elongate things like necks to the point where it's dangerous, but it still functions, so stretching body parts is a thing and I wouldn't think the penis would be excluded from that.

What type of training will make me look the most masculine?

>>42138364
Define "masculine"

>>42138389
having qualities or appearance traditionally associated with men, especially strength and aggressiveness.

So been cutting a while on quite low calories. Lets say 6 months. I am sat at say 12% and this last bit doesn't seem to move. That is until I increased my calories from a big deficit to a smaller one. Suddenly I drop some of that fat.

Is this over training or stress at play? (cortisol) Would a couple of weeks on a slight surplus and a deload help before finishing the cut?

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Rate my routine
>aXaXaXa
>squats, deads, rows, OHP, Bench + 3 accesory excercises like flies, curls, pullups, dips or core excercises.
Is this decent? Anything I should add/remove?
I've been doing PHAT for a few months now, but the results have been... lackluster, so I'm trying a full body workout instead as you can see.

Please, please, PLEASE respond.

>>42138407
This is masculine http://pccblog.dragondoor.com/wp-content/uploads/2014/09/AlKavadloThumbsUpAtThomkinsSq.jpg
This is also masculine https://i.ytimg.com/vi/i4z_jSgAo6Y/hqdefault.jpg
And this is also masculine http://imgur.com/o4GlT
Yet they don't follow the same king of training. At all.

How long does it take to acclimate to fasted training? I've been doing it for around a month and I have basically no power output and gas out in no time at all.

Can I add accessories to GSLP if I'm still feeling good after all the workouts?

>>42138423
Is this bait?

>>42138575
No? Can you give a proper fucking answer instead? Critique always welcome

What is wrong with my routine? Tell me before I hurt myself or fuck up my progress, thats why I'm asking

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I started going to the gym about two-three months go because I had 0 muscle and was fairly skinny. Since the beginning I'm doing phraks greyskull with added accessories for the belly and arms.

im fem, 180cm and 64kg
current stats in 3x5:
ohp: 42kg
bench: 60kg
rows: 51kg
chinups: +2kg
squat: 75kg
deadlift: 85kg

problem is my legs are getting bigger, my pants are getting tighter and my silhouette is getting worse. I love clothes and spend a lot on designer clothing, including my beloved jeans.
I love the gym just as much, but I don't want my legs to get any bigger.

i know

Can I still continue and progress with deadlifts without building leg muscle?
Is there a -good- program that has basically no leg day?

>>42138663

>hnnnnng....

>>42138663
>can i make progress without building muscles
No. If you don't want to make leg gainz but ant gainz elsewhere, just stop deadlifiting and squatting.

>>42138663
>i know

is supposed to be
>i know speaking out about skipping legs is frowned upon on /fit/

>>42138423
>>42138595
Please respond

>>42138673
deadlifting is one of my favorite exercises ):
could you suggest a program w/o leg exercises?

stupid question but if muscles take around 48 hours to recover, why not work the whole body on monday, wednesday and friday?

why do so many strength programs have for example, bench on monday, friday, and then the next wednesday.

>https://www.muscleandstrength.com/workouts/arnold-schwarzenegger-volume-workout-routines
>Note: Attempt to reach failure around 10 reps for your first set of each exercise.

Do they want me to put enough weight so that I barely finish last rep on 10th set? Are you supposed to lower weights after first set or what? I don't see how I'm going to carry out 2-3 more sets after I basically did my 10RM

>>42138764
>barely finish last rep on 10th set?
I meant barely finish 10th rep on last set

I feel tightness in my lower back after I finish deadlifting and squatting, besides fixing form which I think isn't THAT bad, does stretching before a workout help?

Do foam rollers help too?

>>42138789
https://www.youtube.com/watch?v=NhlVYy1wkKQ&t

>>42138687
>>42138595
>>42138423
PLEASE, FUCKING, RESPOND, HOLY FUCKING SHIT /FIT/!!!

>>42138595
Going heavy compounds 4 times a week is a bad idea. There's not nearly enough time to recover, even on gear you will never ever deadlift 4 times a week. Not to mention how badly your compounds will suffer after you've already exhausted yourself with other compounds since you've put them all in one day. Have you tried going heavy on bench and then OHP right after? Idk what the fuck you're doing if you haven't noticed any of this yourself

What are your stats right now?

>>42138910
stop your autistic screaming this isn't a fucking live chat

Anybody have a pic for shoe recommendations? I kind of need a pair soon and I can't afford adipower or romaleos right now.

>>42138914
Stats are 2pl8 on everything xept OHP because I'm recovering from a back injury, so my lower body is weak af.

I do have noticed the exhaustion, but... meh? I still manage to push trough it, I just yawn like a motherfucker, but it doesn't affect my lifts all that much really.

What If i like... do 3 times a week? aXaXaXX?
Also, I could cut down on the deadlifts, 2 times a week instead, and just do other core excercises in it's place on the third day?

>>42138922
Fuck off, I'm sick and tired of this place devolving into BRAAAP and T H I C C posting, it's been a fucking downhill slope ever since 2013 for this place and it's making me fucking mad.

>>42138789
>I think isn't THAT bad
hmmm

Also you might have piss hamstrings and overactive lower back and hips, could possibly be SI joint irritation. Work on opening your hips, decompressing back, strengthening hamstrings + gltues and maybe try some simple SI joint stretches like bringing your knee to your chest or figure 4 stretches.

>>42138947
>Fuck off, I'm sick and tired of this place devolving into BRAAAP and T H I C C posting, it's been a fucking downhill slope ever since 2013 for this place and it's making me fucking mad.
You've been here for 4 years and can't make a program for yourself? What's more you don't even seem to understand the basics of muscle growth or training, which is all in the sticky btw, and act like a complete sperg? What the fuck are you doing

anyone have the screencap from some forums where mr. olympia talks about how training and diet don't mean, it's literally all in the drugs and all that eating clean and training hard bullshit is just for show to make money?

>>42139120
it truening, just lol if you think these 80IQ potatoes actually do anything difficult.

It's all just drugs + genetics.

What would you recommend for a 300-400cals pre-workout meal/snack ? Plot twist: protein shakes/powder/bars aren't a possibility :/.

Can you do hypertrophy and power on same day?
If I barbell bench press for 3x5 and then after working other muscle do incline dumbbell bench for 3x12?
Or 3x5 back squats and then 3x12 for front squats?

I've been dieting and running to lose weight, down from 180 to 154 and i'm starting to feel weird.

Acne on both sides of chest, can feel my hip bones and right side hip bone feels like my belt is super tight around it even when i'm not wearing a belt or pants. I've still got enough fat to be "chubby" but it feels like i'm losing fat in super weird places only. Ive also started to notice stretch marks on my thighs.

Is this normal at all? My biggest fear is getting to my target weight but having super loose skin like i've seen on youtube.

If I'm stuck on a strength program like SL or SS, and haven't really gained too much weight while on a bulk, basically staying around the same weight as a beginner,

Is this a sign that I should switch program, or I should eat the fuck more?

>>42139394
not gaining muscle is
>not enough muscle stimulation
>not enough calories or protein

next two workouts add more weight while keeping reps the same
if you can do the same amount of reps, then pay more attention to upping the weight.

if you can't do the same amount of reps, then your gotta fix your diet. Calculate you TDEE on exrx.net and add +250cal when bulking at a regular pace. If you don't see progress in 1-2 weeks, eat more. Make sure you weigh all your food accurately, so you're not overestimating calories.

When i first started i calculated my TDEE at 2000cal which was way too low. I'd gain mild beginner muscle at about .5 lbs a week. When I upped to 2400cal I started gaining a ton more muscle (judging from exercise weight increase) and about 0.8-1 lbs a week.

make sure protein intake is 0.8 - 1g of protein per lbs of bodyweight. This is for every day of the week, including off-days.

So I went running on Tue and to the gym on Wed

My legs were pretty sore on Wednesday and I had to break my squat set short because my abductors were hurting like bitches
Today is gym day and they're still sore as fuck and I don't think I'd be able to squat yet. I can barely squat my bodyweight without hurting.

Should I go to the gym and try to work out through the pain or take the day to rest and recover tomorrow so I can do Sat - Mon - Wed - Fri?

>top two rows of abs showing when resting, pop out like crazy when flexed alongside the bottom ones which are a bit more hidden
>V-line barely visible, can see without flexing only when naked and in some lightnings
>if I lean to my side a bit it pops out

alright senpai what the fuck is this and how can I have C.Ronaldo tier V line? I get one like him if I flex but then I look like a retard
I'm already fucking lean and getting too fucking low in bw(63-64kg at 176.5cm WITH muscle mass)

>>42139744
>next two workouts add more weight while keeping reps the same

Sorry I meant, being stuck on the same weight of my workout, and not eating enough to increase my own body mass. So basically my bench is around 55kg while my bodyweight still stays around 62kg.

So as a beginner, does this mean that I have stalled on the program, or I should eat more, to increase my own bodyweight and hopefully that will enable me to lift heavier?

>>42140146
If you fail to do full sets of lets say 57.5kg, you should eat more. Keep in mind that progression slows down a lot after the first stage of beginner gains, but at that weight you should be able to add at least 2kg a week per exercise if you perform it twice or more a week.

>>42140230

Okay my bench started at 30kg and I have been doing this for about close to 2 months.. I have been benching 3 times a week on my previous routine but right now I'm gonna jump to GSLP because my shoulders are killing me.

Do you think my noob gains have stopped or I just need to eat the fuck more?

File: IMG_0939.jpg (447KB, 1600x1600px) Image search: [Google]

447KB, 1600x1600px

Is pic related worth?

>>42140471
Just buy it regardless, a couple bucks isnt going to kill you

>>42140468
When you start from nothing, your progress is insane in the first two months. Month three is still high. From then on slowly decreases until about month six when things were slow (or regular speed if you will). This was for me at least with a lot of form study and obsessive diet.

As for your shoulders, make sure you re-watch videos that explain proper form. If you watch the video while progressing you have a much better understanding of what you're doing, where you are lacking and what details should be worked on. I recommend Alan Thrall, Buff Dudes and Jeff Nippard. If you can, also look for videos that have "What NOT to do" or "10 things YOU are doing WRONG" and skim through them. You might pick up something.

>>42140471
Whey is great all-around aside from cheapo brands, isolate is rarely worth it unless you absolutely cannot have extra carbs.

>>42140471
is it cheaper than myprotein?
got a 2.5kg bag of strawberry cream for less than €25 with €1 shipping

>>42139271
terrible idea. What makes you think you'll benefit either when you're attempting them worn out from the previous set?

>>42138940
Chucks. Not even kidding. 50 bucks for a pair and have flat soles. Look kind of dumb if you get the super colors but they work fine for lifting.

>>42138423
that's not a routine, that's a retarded meme day. You're doing full body workouts 3x a week and surprised you're not getting results? JUST FOLLOW AN ACTUAL PROGRAM READ THE FUCKING STICKY

>>42139194
coffee + fruit if you want to eat something

why aren't the shakes/bars possible?

>>42139893
are you new to lifting? Do your legs hurt (sharp pain when moving it a certain way) or feel sore (general throbbing dull pain)?

If the former, don't fucking lift and give it two weeks before attempting either running or lifting again. If the ladder, it's just DOMS pussy it'll go away after a month of regular lifting.

>>42139320
Does your hip hurt? Height? 25 pounds is nothing to shake a stick at once you're below 200.

at my height 155 is a stopping point for losing weight.

>>42122500
Your fats are too low!

How long would it realistically take for someone who is 6 ft, 180lbs, 20% bodyfat to go to about 11-13% bodyfat eating at about a 300-500 calorie deficit?

How can i become cardio conditioned to play a full game of basketball or soccer ASAP?

I'm a skelly but i have been sedentary for a bit so i do not care about losing weight, i just want to get fit so i'm not out of breath while playing football. (not a good time today)

>>42141081
If you want to get your cardio up the best thing to do is cardio.

>>42138423
There's a fuckton of proven beginner routines but you think you can do better by just doing the main compound lifts 3x week, no set or rep ranges.
Are you retarded?

>>42141178
Do i run as fast as possible everyday? C25K seems so slow. Like it is made for old people.

>>42141301
I did C25K, and as the name says its for people that literally never move to running 5K in 30 minutes. I'm fairly lazy and I started at W4, did W6, W8, W9, so four weeks in total.

>http://www.coolrunning.com/engine/2/2_4/index.shtml
has more training programs for 5K and 10K, most for beginners and higher. You are considered a beginner if you can run 5K under 25 minutes.

>>42121919
best rep range for tall anons?
whenever I try a workout with too much volume i get sore for days. Im talking tennis elbow and I walk like gru from despicable me the next day
should I stick lifting heavy 3x8 with rest pause and reverse pyramid training? or stick with high volume workouts and take ice baths and vitamin C to increase recovery?
Its a plan from bodybuilding.com and my gut is saying its a plan for fake nattys and manlets
im this close to not being skinny fat anymore

I did something to my shoulder bench pressing how long should I rest it?

>>42141935
Moderate high volume with moderate weight.
Don't be afraid to cheat. Full range of motion is pretty damned tough for larger men so you're going to end up spending a lot more energy and willpower then average sized or below men.

1-2 sets of 5-8 rep lifts for strength is the most I would personally do.

>>42142203
thanks anon, I torrented greg o'gallaghers shit and its 2x8-12 which really did good for me. I might just modify that with an extra set