QTDDTOT/SQT

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So I think I fucked up my leg or something at work. The area on the back of my leg towards my ankle is extremely tender. Moving my ankle around side to side hurts as well.

What did I do, and what's the best thing to do about it? Wrap it?

>>42153097
Can I make gains on 6-7 hours sleep?

I won't have access to a gym for 3-4 weeks, what bodyweight routine should I do to keep my gains?

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>>42153097
I am a fatty who never did any sports and has no muscle mass.i started to cut and doing cardio every day until I lost enouch weight to start bulking and lifting.
I do this so I won't get frustrated if I start lifti g o a cut and don't see any results. Am I doing it wrong?
Fyi I'm rowing for cardio.

Do you wipe the bar after you use it?

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>>42153328
Oh god, I just read what I wrote. Sorry for the typos. Have another pic tho.

>>42153191
Put some ice on it or something. If its a really sharp pain you might want to see a doc.

>>42153337
Yes and the bench. Just watch what everyone else is doing.

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>>42153097

>>42153392
That's what actually happens to a fraction of people like the one in the first panel. That's no excuse for not improving yourself but there actually are people out there that don't like normie shit.

>>42153328
if u fat, go on the eca stack, eating a 200-300 calorie defecit of your TDEE, and continue with cardio / high volume weight lifting.

when you are finally at a baseline / feel comfortable with your body, begin to eat maintenance/surplus again, cut back on the cardio and make your weight lifting more intense.

if you are overweight, try to get skinny and 'toned,' first, then gain back weight with lean muscle mass.

i see hella chunky guys at the gym that are lifting heavy, but they still have high body fat and i don't think that's what you want.

the too long didn't read: lose your flab by doing a mix of cardio, high volume weight lifting, and supplement with the eca stack/calorie defecit of a reasonable amount like 100-300 calories. after you've lost the chubbiness, start lifting heavy and eat at a maintenance.

>>42153392
I got /fit/ and started going out a lot more, still hate people in general desu
Better than being alone though

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>>42153097
is PPLxULx an okay routine after doing SL5x5 and getting sick of it?

specifics are:

>Push:
BB bench 3x5
OHP 3x5
Incline BB bench 3x5
DB lat raises 3x10-12
rope pushdown 3x10-12
overhead DB extension 3x10-12
DB shrugs 3x10-12

>Pull:
Deadlift 3x5
BB row 3x5
Lat pulldown 3x8-10
seated row 3x10-12
face pull 3x10-12
bb curl 4x10-12
db curl 3x10-12
chin ups 3x8-10 (deficits if can't get to 10)

>Legs:
BB squat 4x4-6
Leg press 3x10-12
leg xtension 3x10-12
hamstring curl 3x10-12
standing calf raises 5x10-12

>Upper:
bb bench 4x5
incline bench 4x5
face pulls 3x10-12
db curls 3x10-12
bb curl 4x10-12
front db raises 3x10-12
weighted push ups 3x8-10
>might add/change some exercises depending on how I feel on upper days for pump & fluff because I like to look good for the bars on fridays

Lower:
>repeat of leg day


So is that okay? is it shit?

oh also I guess I should add I changed to PPLxULx instead of PPLPPLx because I felt that a 6 days/week was too much because my recovery game isn't that great

How do i become a cute girl.

>>42153413
High volume = 3 x 15 or so?

>>42153392
Kek this

>>42153252
Yes. Minimum of 7 is ideal for adults. You could also take supps that will help you get more REM sleep. It's more so about getting quality sleep over duration. >>42153504
Cardio, hormones, surgeries.

I'm having a hard time growing quads. Any helpful tips for beefy legs, except eating a lot and squatting? (Since I'm already doing that)

>>42153579
What are some good sleeping supps?

>>42153584
Are you making progress on your squats?

So if I'm trying to bulk should I still do a couple short cardio sessions a week? Assuming I eat enough to make up for it wouldn't it benefit my lifting sessions by increasing my endurance?

>>42153460
> is it shit?
>b-b-but why?
Because you're a retard that sees all the meme shit in the gym and thinks he needs to do/will gain any benefit from it.

Can I still make gains if my sleep schedule is fucked but I manage to sleep in the afternoon?

Does it need to be night sleep?

Are these ok for heavy lifting?
https://www.amazon.com/dp/B01DLDIA90/ref=twister_B01LZ985QH?th=1

People reviewing them say that they're ok but im not sure if they actually lift a lot

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>>42153097
How much progress can you realistically make as a natty lifter? As in how much do your numbers go up for the main lifts per month or so.
Because I feel liuke my progress is really fucking slow.

>>42153664
Really depends on how much you're eating and sleeping, but on main lifts, such as squats and deadlifts I try to increase al least 15lbs per month

>>42153505
yeah fer sure.

like, take the barbell bench for example:

warm up: no weight, 20-30 reps, fast, wake your arms and body up. stretch out for 30 seconds.
set 1: 25 lbs 10-15 reps.
set 2: 35 lbs 10-15 reps.
set 3: lmao 1 pl8 7-10 reps
set 4: 25 lbs 15-20 reps, fast (call it your drop set.)

or something like that.

this is what i do currently anyway, but with different numbers. 5'11" 165 lbs, 5RM on the bench 185lbs. everyone gets stronger.

>>42153621
Having better conditioning means better recovery between sets (effectively increasing work density, which is nice) as well as between workouts. And of course it's also good for you in general. I say keep doing your cardio, just don't overdo it.

>>42153641
You can make gains, yeah. But I'd make it a priority to fix your sleep. It's important for a million things. Long-term your brains suffers otherwise.

>>42153664
Depends on a million things. The farther you are from your own individual genetic limit, the faster you'll make progress and vice versa. You're unlikely to ever reach the point where further progress is 100% impossible. But you may reach a point where you're no longer willing/able to do what needs to be done to progress further.
There's be many times where you won't see progress at all for whatever reason or where you'll even regress. Enjoy your slow progress (although you should still aim to optimize shit of course)

>>42153710
But im getting maybe like 7-8 hours of sleep, does it really matter if it's in the afternoon?

Im about to start SS and was wondering what bf% i should aim for. I read somewhere that 20+ is too high and <10 is too little. Should I aim for 11-15 or 15-19?

Im about to have septum surgery in a couple of weeks, this will fix my airflow problesm which will fix my sleeping problems.

can i expect a gym performance increase from this?

I can't seem to do deadlifts with ptoper form if the weight is above 45/50 kg, I alwayd tend to arch my back.
Should i get myself a powerlifting belt or just stick to low weight ?

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>>42153097
I have pain behind my knee on the back side of my leg when i bend my leg completely. i cant figure out what it is or if im good to squat today. its almost like my calf and my ham are squishing something between them. anybody have this?

i put the red circle where i feel it. it will hurt a little bit at the bottom of a squat rep. but it hurts a lot if i kneel down on it quickly or close the angle of my knee.

>>42153889
Try going with a foam roller over it, especially when its painful.

>>42153902
ill try that rght now

>>42153870
Belt won't fix that. You have to know what it feels like to have a flat back in the set up and through the lift. There are many ways to go about it.

>>42153809
certainly your ability to recover from stress will improve, allowing you to work harder in the gym. If your recovery improves and the stress stays the same, you won't improve unless you were overtraining to begin with.

>>42153777
15-20 is better for strength progression

how often should I deload, my lifts are going up very slowly and was wondering if a deload would help even though my lifts are shit

will I make better gains if I do this shake daily?
https://youtu.be/ZTqFp1PltyU

>>42153946
Mike Israetel says 1 week for every 6-8 weeks training iirc in the context of hypertrophy. What is your progression, what's your program and how difficult are you finding it?

>>42153946
no reason to deload unless you are plateauing.

How many sets of deadlifts per week would be considered optimal without risking FUARKING my shit up?

>>42153902
it definitely feels better. im kinda curious what it was though. maybe a tight ham or calf? weird though

>>42154032
1x5 twice a week.

I have huge mantities what do?

Not really a question but more of a problem. My friend does quarter squats. I tell him its going to effect his knees later down the road but he keeps making the excuse of being too tall and that tall people can't go lower. His form is just bad in general. Knees cave in and ankles go inwards. I tried to stop him from going to snap city but I think thats where he is heading to without regret. He keeps saying how he can move up in weight despite the bad form.

>>42153664
The fuck is Psyllum Husk for?

Shitting?

>>42154082
Same thing happened to me with a friend, he was ego lifting a lot, compromising his form and not going completely down.

Tried telling him but he didn't listen, now im just waiting till he snaps his shit

>>42154032
I don't think this will apply to you, but if I ran my 1 rep max, I'd do a set of five of those then drop weights, doing as Many as I could until failure (I was doing from 1 plate).

I could only do this once a week. When I was doing working weights, 250, I could do 5x5 twice a week.

Answer depends on how ablebyou are to recover from a session. Youre going to have to figure this out, because it varies with everyone.

>>42154087
insoluble fiber does wonders for shits.

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Real question that doesn't deserve its own thread here:

I've noticed that the university gym I started going to, guys have an issue with me going into the aerobics room. These guys usually have their girlfriends along, doing their thing in separate rooms. Usually, this happens:
>start my Routine way before they come
>they arrive, I either nod or say hello (it's a small gym)
>guy does his thing in the weight side, girl beelines to the aerobic room.
>finish my routine, go the the aerobic room to stretch and do farmers walk.
>guy pops his head in a million times, and looks at me once every little while.

I've talked to these guys, and they're pretty alright. But why is this happening only at my university gym?

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Brehs, I've been doing SS for the past 4 months, with some success. Squat 120kg, dead 150, bp 70 (lagging, I know), ohp 50kg.

Thing is, I just got a bicycle for work commute, because public transport in Britbongistan sucks goat dick. 5 miles each way, some hills along the way. I just got back from doing the trek for the first time, scouting out the best route. I almost died, my cardio game is weak as fuck, and my quads are already on fire.

There is no fugging way I can continue to squat 3 times a week like I used to, and cycle 10 miles 5 days a week, is there? Should I drop the squats completely? Seems like a pussy move. Regular cyclists have monster quads anyway, so can I get away with squatting only once a week or so?

>>42154186
maybe they're insecure cunts and are looking at you to see if you're checking out their gfs.

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>>42153994
>>42153997
this is my routine, my bench and ohp is the only thing I care about so I try to focus on those

>>42153460
Why shrugs aren't on pull day?
What are face pulls for?

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>>42154186
You might be overly paranoid, man. Maybe you only notice them checking on their girls because you are also in the room? And they would do it anyway, regardless of where you are at the moment?

Confirmation bias is a hell of a drug, and correlation =/= causation.

That being said, if they give you the stink eye or start being overly alpha/pushy, then you might have to smack a bitch.

Can I please get some commentary on this.
Am I doing something wrong? My gains have been all right. Note that these are only main meals.

>>42154032
Sets depends entirely on intensity. 1 heavy day a week is enough if you do volume deads. You can look to Sheiko programs for what a volume deadlifting day looks like.

>>42154056
cut weight if you can afford to

>>42154082
you can't make a horse drink

>>42154214
if you don't care about gains then sure

>>42154225
>running a program written by a weak gay man pretending to be a man pretending to be a girl
You didn't answer my questions so I can't help you

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>>42154286
woops

I use an app to count calories. If I were to buy a bag of chips or something similarly unhealthy and I added the calories of the entire package at once, but ate it over several days, is there anything wrong with that? It would mean less time spent measuring properly sized servings.

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>>42154287
>if you don't care about gains then sure

Goddammit. You really think my gains will suffer that much? Its only 40 minutes of light-moderate cardio a day, shouldn't take too long to get used to it. I'm just worried I'll burn out/won't recover if I try to do it alongside heavy ass squats 3 times a week.

How come I feel like i'm not really getting a good workout?

I'm fairly new and I feel like i'm not getting the most out of my workout. I do get burned out and exerted, but sometimes after my work out I don't feel sore or any kind of pain. It makes me feel like i'm not doing enough. However I usually work that same body part until I cant anymore.

>>42154299
>>42154286
Didn't stick around for yesterday's answers?

>>42154313
If you count your Calories based on the week rather than the day this could work but would leave a lot more room for shitty diet than a day-by-day counting would. My advice is to stop being a lazy faggot it takes 30 seconds to weigh your food

>>42154331
Squatting 3x/wk is obviously the best option. Squat as often as you can recover from. If you care about squats and deadlifts more than bicycling to work, you'll cut the bicycling down rather than the workouts.

>>42154379
Because you're probably not getting a good workout, get on a program.

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>>42154379
Just do your routine and keep progressing lil nigga, you'll get to heavier weight soon enough. Once you start pulling 160kgs on the deadlift, and squatting 120kgs, you'll feel satisfaction after a lift. Guaranteed.

Also, what do you mean you work the same body part until you can't anymore? That's not the way to do it, young one.

>>42153191
Can you stand on tip toes on the affected leg?

If no or it's painful go see your doctor. Could be a ruptured Achilles

>>42154254
medial traps/ posterior delts /back

shrugs can be any day, like calves

What's /fit/ think of Alan Thrall? Specifically his high bar squatting form, is he right that you should only go just below parallel + letting your knees go over your toes?

>>42154475
btw. He recently made a vid on how low bar is supposed to be way better.
https://www.youtube.com/watch?v=bbNA17KjBzU

>>42154408
>Because you're probably not getting a good workout, get on a program.

What's a program?

>>42154419
>Also, what do you mean you work the same body part until you can't anymore?

Regarding my reps, I do a certain amount and sometimes I can't keep pushing. Even though my muscles can't do anymore, I still don't get sore.

>>42154530
A program is training plan of exercises, sets, reps, intensity, rest times, etc. Find a program and stick to it.

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How much can your body weight fluctuate when losing it?
Say, I go down to 84.5, then go up to 85, sometimes 85.5, etc.
Considering that newb gains are just CNS adaptation rather than muscle gain, how do I interpret it?
Do I only care about the weight avg at the end of the month? (say, the avg of the last 3-5 days) or should I be going by the avg of the week, each week?

I'm lifting again after some time, and it's the first time that I had to cut while regaining the lost strength, so I'm not used to cut while on newb time and it's been hard since I'm progressing quite fast up to my previous maxes, if I go less than 15% under TDEE I'm tired and dizzy as fuck while training... but 15% is not that hard on the cut, so if I can't be strict (due to eating out because of work) I fail and rebound like .2-.5 kg that week.
I'm not using creatine, so less water retention.

I mean, it's working, but I'm kinda plateauing the closer I get to stalling a bit.

Yesterday while doing squats my lower left side of the back started hurting, I managed to finish my workout but it still hurts today when doing certain movements, why could that be and is there a way to alleviate the pain?

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>be fatass
>haven't exercised in a long time
>get frustrated today and bang out 10 miles on the elliptical machine
>feel dizzy and want to throw up but feel strangely good

If I keep this up on a regular basis, will I start getting in better shape? I'm obese right now and can't even make good form for squats or deadlifts.

I'm too autistic to go to the gym, and have an elliptical, treadmill, and pull-up bar in my basement, with a few assorted dumbbells. In you guys' opinions, what is the best set of exercises I can do at home?

>>42154672
Ibuprofen at max dosage & frequency and ice for 20 minutes every few hours. Take a few days off training and when you get back to it get a form check done. Nip it in the bud the best you can before it becomes a permanent problem.

>>42154729
>If I keep this up on a regular basis, will I start getting in better shape?

If you keep being a fatass who excersises only every 15 months when he realizes he's fucking up his life?

well no, you will if you get a stable proven routine

>>42154755
No, I meant "regular basis" as in 3-5 times per week or more

>stable proven routine
Do you know of any good ones that can be done from home with limited equipment? I skimmed the sticky link, but it seems more focused to gym-goers

>>42154287
I progress weight when I get 3x5 of the weight on the compound, I find it quite difficult as I do extra exercises on top

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>be 20 yr old who has full time job and pays for his own shit
>Took a gap year and went to Utah to ski since I love to ski more than anything else
>It's been a year, been skiing and lifting and I've enjoyed it more than any other year of my life
>Realized I would be perfectly content doing what I did last year for the next 5-10 years, no cares, no responsibilities other than job, myself and GF
>Parents, who I love want me to go to college since I'm capable of it, but hate studying
>Realize while up late one night that I only have my young body for another 10 or so years before major decline occurs
>I don't want to spend that time on college, I just want to spend as much time as I can doing what I love, which is skiing
>Parents tell me I need a college degree
>Tell them that I truly love to ski more than anything else and want to do it as much as possible while I'm young
>They tell me that they were worried about this and we'll talk later


What do, I never expected my own parents to tell me not to pursue what I love. I'll get a degree and a career later, but what's wrong with enjoying the only time in my brief life doing what I love while I can?

>>42154814
go to college part time? fall for the stem meme though or don't bother at all

>>42154408
>Didn't stick around for yesterday's answers?
I checked the archive, didn't see anything.
What were yesterday's answers?

>>42154748
Thanks for the advice, already took some paracetamol and got ice on my back, I would be going back to the gym on monday if it were a normal day, should I skip that day? By check form do you mean deload + finding the problem, right?

Finally got my bodyfat to a point where I can feel and slightly see my abs and my insertions are asymmetrical as fuck. Do I kill myself now or after I see myself on a cringe thread?

>>42154967
Post it my dude. Not that many people have perfect abs.

>>42154927
Skip it unless it feels 100% on Monday. Wednesday should be far enough away for it to have recovered. A form check is recording your form and uploading it to have someone else address problems that might not be apparent to you. If you have to drop more than 10lbs to train you need more time off.

>>42154814
Tbh honest I'm same

>was studying fulltime for year and a half
>became disenfranchised by my university due to various fuck ups from them
>am now working fulltime, making $34aud/hr.
>is enough money for me to pay rent, eat well and have weekend holidays
>don't think I'll go back to uni unless it's part time
>but parents don't know
>also in stem

doing bodyweight until college starts back to get access to a gym for cheap enough.

60kg 6ft currently eating at a surplus so i have something to build off of.

My question is what would be a good program to start with for a beginner who never walked into a gym before? goal is mainly hypertrophy

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>>42153097
Is there such a thing as a pull-up bar that doesn't require a door frame nor holes being drilled into my wall?

am I overtraining, is this too much volume, what should I do instead of my goals are hypertrophy and strength

ABxCDxx

A
barbell bench press 3x5
ohp 5x5-8
weighted dips 4x6
reverse grip bench press 3x12
dumbbell skullcrusher 3x12
hammer curls 3x12
dumbbell curls 3x12
lateral raises 6x12

B
squat 3x5
weighted chin ups 3x5
dead lift 3x5
row 3x8
dumbbell curls 3x12
barbell curls 3x12
cable curls 3x12
lateral raises 3x12
leg extensions 3x12

C
ohp 3x5-8
barbell bench press 5x5
weighted dips 4x6
reverse grip bench press 3x12
dumbbell skullcrusher 3x12
hammer curls 3x12
dumbbell curls 3x12
lateral raises 6x12

D
dead lift 1x5
weighted chin ups 3x5
squat 5x5
row 3x8
dumbbell curls 3x12
barbell curls 3x12
cable curls 3x12
lateral raises 3x12
leg extensions 3x12

>>42153097
Ive been thinking of taking dbol, any advice/warnings you could give me?

>>42154814
Lol I can't believe people are this delusional, you honestly think that you'll be able to pay for college after you've spent most of your life skiing? First off, each year away from learning things makes you more retarded, secondly, a good degree in STEM is ~50k at a decent college, more at a better one.

Or you can work in the factories and have a shitty blue collar job in which you work your ass off for 12-14 hours a day to make ends meet and never ski again.

Or you could do like me and get a stem degree while you are young and want to travel, literally I get to pick and choose where I want to live, if you like skiing there are so many Construction/engineering jobs in Montana and Colorado that need filling and you'll get paid 100k+ with 45 hour weeks

Get your degree and get an easy job, then go ski, don't be a fucking idiot, your parents want you to be happier later in life, yeah the next 5 might be fun, but the next 40 after that will be hell, also you're 20 so you don't know the pain of being the only unmarried guy in your group of friends and how much children matter when you stop being a fucking child.

Best of luck and don't be stupid

>>42154852
I hate studying, I'm good at it but I hate it. The thing is that all my family has at least a degree and my parents keep telling me I have to go to college in order to be promoted at work. They're right, but I don't care too much so long as I have enough money for rent, food, good health insurance and a ski pass. I don't have a car, and don't really care. I just want to utilize my healthy body while I can to do something that I enjoy and find fulfillling.

I just don't see the point in wasting my youth sitting in a chair doing something I could do 10 years from now.

>>42154814
>I never expected my own parents to tell me not to pursue what I love
That phrase right there: "Pursue what I love." You know of the phrase, but you don't know what it means.

What it means is, "Pursue a career in something that I love."

Skiing is not your career, is it? You don't plan on making money off of skiing, do you? If not, then you're not pursuing what you love. You're just enjoying a hobby -- and there's nothing wrong with that, but you gotta think about where you'll be twenty years from now. You'll have skiing. You'll have lifting. But you won't be as good at either as you were before; you won't be getting as much enjoyment out of them as before. And your job will be nothing, just something you do to pay for your hobbies.

You don't want that, trust me. Figure out what you want to get paid to do and pursue that. Enjoy skiing/lifting in your free time.

>>42155042
I work as a personal banker, I won't get promoted any higher now, but I make 22 dollars an hour, which is plenty for me for now. Also the bank would pay for me to go to college

>>42154982
Cheers for the vote of confidence man, not quite brave enough to post yet but looking at the pics now they definitely could be worse.

>>42155095
Well if they're really as bad as you say they are, /fit/ isn't going to lie to you. Just crop your face out if you're really that worried, we're all on this board for one reason or another.

>>42155082
>>42155042
I know you guys are right, but for me to do stuff, I can't seem to make myself study. I tried summer courses and it was hell going back to school. I hate learning about pointless bullshit to get my A's, like how moral business is, or isn't. I don't want to do more math, and I can't seem to make myself do the studying now.

>>42153097
Probably stupid question

If I'm doing a PPL routine that doesn't have any dips and I want to work in some sets of dips, what would be the best day to do them?

It'd be "push" day, right? Given that's the day I mostly work chest and triceps (bench, tricep pushdown, etc.)

>>42155111
Also I got dubs followed by trips, so you better do it now.

so i'm drinking protein power and lots of water but i'm still getting constipated, any solutions?

>>42155004
>60kg
yeah bodyweight workouts won't be effective. Program is up to you, most people say to do a novice strength program for a few months before switching to a hypertrophy program. Starting Strength, Phrak's Greyskull LP, Greg Nuckols 28 free programs.

>>42155005

http://lmgtfy.com/?q=CHIN+UP+STATION+PULL+UP+TOWER

>>42155138
yeah i never expected much from bodyweight, just something to keep me busy during summer.

how long would you say to do a strength program for before switching? 3/4 months?

>>42155116
As a college dropout, I know that feeling. I have a very hard time focusing. I was a procrastinator in primary school, and by college, I just stopped doing my work.

What you'll eventually realize is that problems like that plague the rest of your life as well. Trying to accomplish anything becomes frustrating.

I would suggest seeking out a therapist. You've got some problems that need to be worked through. Hopefully, you can find some guidance and get your way back to college, studying something you're interested in.

>>42155166
Until you can't add 5lbs to the upperbody lifts each workout. Normal advice is to drop weight and work back up to where you stalled- just switch to a hypertrophy program instead.

>>42155183
Thanks anon, I need therapy for other shit too, but I guess my biggest issue is certainly procrastination

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>>42154814
Lol, look at the little babby, he's fallen for the "yolo, just bee urself and do what you love!" meme.

Real life doesn't work like that, you humongous faggot. In real life, if someone wants to be a loafer and live a life of luxury, someone else has to foot the bill. In your case I assume it would be your parents. Because, dumb nigger, there is no way in shits hell piss ass motherfucking Beelzebubs dickhole that you could afford to ski for 10 years without SOMEONE paying for it. You want to be a parasite? Good luck, and die in an avalanche at first convenience, the world doesn't need more of your type.

If, on the other hand, you DON'T want to be a professional parasite, and you're just a little young, dumb and misguided, grow a brain and LISTEN TO YOUR FUCKING PARENTS. Get a fucking trade or go to college for a non-shit degree. Either is perfectly viable, if only you apply yourself and don't do anything stupid. Ski in your time off. And if you're smart, you can arrange your time for a lot of time off while still paying your own way. I know roofers who work 6 months a year and then fuck off to Thailand to fuck ladyboys and do drugs, nothing wrong with that, because they motherfucking earn it.

Also, lol at "durr, I'm only young for 10 years". A man, if he takes good care of himself, and has a little luck, doesn't have to experience "major decline" until his late forties, early fifties.

>>42155219
>Lol, look at the little babby, he's fallen for the "yolo, just bee urself and do what you love!" meme.
Im following the exact degree my father asked me to get, im not doing very good either.

since i hate it, no matter how much effort i put into it i suck really badly

>>42155219
>Get a fucking trade or go to college for a non-shit degree
is architecture a shit degree?¡

>>42155236
Isn't me

I see your advice, and would like to get a degree but have to make myself study, I'll try to, but it's hard for me

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>>42155236
That changes things. Listen to your parents in general, yes, but don't try to follow their exact footsteps, it never works. General life advice like "get an education appropriate to your intelligence level", "get married BEFORE you have kids", this is what your parents should be instilling in you. If they try to dictate your every life step, they're fucking up big time.

Either try for a different degree, or learn a trade. Find something you physically enjoy doing. Don't listen to retards who say trades are lower class, they don't know what in the fuck they're talking about.

>>42155193
work until I stall and the switch to a hypertrophy program, got it!

One last question, any hypertrophy programs that you would recommend?

>>42155151
Don't have any room for that in my apartment, but thanks for the suggestion. I hadn't thought about that.

>>42155246
Funnily enough, it sorta is. Sure, architects can make bank. GOOD architects. The market is saturated with crappy ones who can't get a commission to save their lives. Either be a really damned good architect, or go for shit like construction. You still gotta be good at it, but its a surer thing if you're sort of mediocre. And most people are.

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>>42155285
You could also get a rope of some sort, maybe with gymnastic hoops, and do rope pull ups outside. Unless you live in a dirt shack in the middle of a desert, you can find someplace to hang the rope from. Shit, people hang themselves all the time.

>>42155335
Eh, I'm thinking I'll just end up going with the bar that requires holes drilled into my wall. I don't own a power drill, but I'm sure I can borrow one. I'm just worried about fucking up making the holes.

>>42155284
Not really my area of expertise. Avoid splits (1-2 muscle groups per day), and look for a program that focuses more on compound movements than a bunch of isolations.

Dr. Mike Israetel puts out a wealth of hypertrophy knowledge on Facebook and Youtube for free and sells a book if you want to learn more.

>>42155390
thanks for the information and the helpful responses!

>>42154578
Where do I go to find one if these magnificent things?

If bulking, how much of a difference does doing 4 days week of work versus 3 make?

>>42153097
So I took a few days off to rest and heal up. Elbow, wrist and knee were acting up.

I even gave up on my diet while resting. Ate at my tdee or above. I did a little bit of cardio on my bike but nothing major.

Surprisingly I didnt gain any weight. How is that possible? One day I ate well over 3000 calories when my tdee is around 1800.

How do I know when I have to change my program? I've been doing SL 5x5 for almost 3 months but not fully because I got sick and twisted my ankle in between, I'm still adding weight to my lifts and haven't reached 100kg on DL nor Squat so what I want to know is how to be sure that I need to change programs, when I can't add anymore weight or after X time?

>>42155864
If you can't add 5lbs per lift per week, switch programs.

>>42155202
It's only willpower, i wasn't trying to say i was a little genius, shit I barely passed calc1&2 and also skimmed passed all my physics courses, but as the saying goes, C's get degrees, and also free tutors are shit, pay for quality

And getting better with studying is easy, just push yourself, it won't be easy, but you can easily find different ways to study

Don't give up, dream about making $100/hr, which is very doable with a STEM job and hard work with a tiny bit of ass kissing

For me it was working bullshit construction site jobs all my teen years and knowing conversational spanish, interviewers jizz over spanish speakers, and all I do is tell everyone what they need to do, then drive around fixing problems and checking jobs in my truck, get paid 45/hr for that shit and i'm only 25

grip strength is bad, deadlifts slipping out of hands by the 2nd-3rd rep using double overhand. Is it ok if I do the last few reps with a mixed grip? I'm already using chalk

>>42155639
Weight gain isn't instantaneous. You'll see it soon enough.

>>42155996
Hook grip is far better

>>42156015
You're retarded.

Calories start the process of turning into fat in around 4 hours.

Dont be dumb

As a skinnyfat new to lifting, am I wasting my noob gains by eating roughly around maintenance (but with a cleaner and more protein-rich diet)? Some people say when you're new you can even cut and make some gains, but idk if that's true. I just don't want to bulk with this gross stomach.

>>42156101
It's true, never eat at maintenance. If you want to get stronger or more muscular- bulk. If you feel you're too fat to bulk, cut until you can bulk.

How do I into motivation? as stupid and edgy as this is going to sound my current mindset is if I ditch the junk food and workout I'm going to live longer which is pointless since I'm going to kill myself at the age of either 30 or 60 (depending on medical advancements) so prolonging my life seems stupid and not worth my time - other than prolonging life what're some benefits to working out (it'd only be a bodyweight and dumbbell routine) that might convince me to do it? I'm underweight and will never be shirtless infront of people

>>42156154
You could always save yourself the trouble and end yourself now.

>>42156209
helpful thanks

>>42153097
>looking to have gyno surgery
>shredded so most likely no need for lipo
>afraid of losing my gains

fuck, anyone that just had the tissue removed? how long till you went back to lifting heavy shit?
it says in the webpage of the surgeon in 3-5 days you can go back to work and around 2 weeks to do exercise but it doesnt mention which
emailed them about a portfolio to check his work and then I'll make an appointment

>>42153337
No, just fucking shower straight after your lifting session.

t. Germophobe

Did pullups for 3 months untill yesterday I got into "elite" standards officialy from start of only 3 in a row. https://symmetricstrength.com/standards#/91/kg/male/18
I still look like I don't lift.

>>42153097
How do I fill in my massive chest gap?

My balls and back of my knees always feel raw and itchy. Should I put baby powder on the areas?

>>42153097
What are some good exercises for bulding chest muscle

How do I properly go from a long cut to a bulk?
I was thinking of like 2-3 weeks at maintenance straight away(from 1700kcals to 2000kcals right away) and then progressively go up 100kcals per week till I hit 2300 which is 300 surplus

is this fine?

this nigga eric bugenhagen claims milk gets you big due to the shit it has in

is there any true to this? I fucking love milk but rarely consume it
might as well start again drinking 1L per day like I used to

>>42156274
Incline bench
Weighted dips
Cable crossover

>>42153584
Get your squat to 405.

>>42156274
http://www.exrx.net/Lists/ExList/ChestWt.html

>>42156281
that's fine I'd drop the 100kcals/wk plan and go straight to bulk though after a stop at maintenance

>>42156263
probably genetic

>>42156289
yeah Calories and protein

>>42156251
touch your chest to the bar and post a video or nobody will believe you

When should I notice any changes when working out? Today was the 1month mark for me. I feel better than ever. I no longer need coffee to stay awake, I'm getting more sleep than ever and frankly it seems like there's more hours in the day now too. But I look no different than day 1. I understand this is a long term thing, but I was kinda excited for noob gains and getting some sort of satisfaction outside of being able to run a mile 2minutes faster than 1month ago.

Could I be fucking up with a routine and just wasted the month or is it unrealistic to expect a physical change in such a short amount of time?

>>42156312
>yeah Calories and protein
he mentioned there was more to it than micronutrients, he talked about the hormones and shit

>>42156312
Ok, but not today cuz it is 3:46 am here and I am drunk

>>42156324
protein is a macronutrient not a micronutrient. Super foods are a meme, if you like milk drink it but you wouldn't be missing out on much.

>>42156320
Noob gains are performance, not appearance. And running isn't going to make you look better.

>>42153658
Get actual squat shoes. Don't spend 100+ shekels on meme shoes.
>>42153664
Healthy, young, adult men can get to 1/2/3/4 within a year if their diet and training are adequate. Some will go far beyond this though.
>>42153809
Probably, if your sleep improves considerably.
>>42153870
Do you mean "arch" or "round"? Arching means extension, rounding means flexion. You probably mean flexion. If you have excessive flexion during deadlifts, it means you have weak spinal erectors. You fix this by getting stronger. This is done with more deadlifts. No, a belt doesn't fix this.
>>42154032
5 sets of heavy triples seem the best for me. I got to a 585 deadlift doing this.
>>42154056
Lose weight tubby
>>42154186
Sounds like autism
>>42154214
You'll get used to it within a couple weeks.
>>42154379
Soreness means jack shit. If you're getting stronger over time, then it's working.
>>42155128
Drink more water and eat more fiber. 40 grams of fiber per day.
>>42155996
Use hook or mixed.
>>42156101
It is true. Noob gains are on a timer. Noob gains is just the idea that it's easy to hit intermediate numbers quickly, and you get diminishing returns over time.
>>42156251
You're good at one lift. Be good at all lifts.
>>42156263
Get different parents.
>>42156273
Better hygiene, anti fungal cream for a while, then moisturizer every day before bed.

20 y/o here, IIRC you stop growing at 25 what can I do to maximize my height?
>inb4 close eyes reach up and say grow grow grow

>>42155219
it would be me paying for it, as I previously stated, I work full time and make 22 bux an hour. Alta snowbird pass is about 1000 dollars

>>42156263
Implants

>>42156404
get over it

>>42153097
Why does my elbow hurt everytime I do bench press?

>>42153097
How long will it take for my gains to be noticeable?

>>42153664
Depends on the program
Generally 5 pounds a week depending whether you just started working out, returning lifter

What do y'all think of lentils? Especially with regards to protein.

>>42156669
You haven't been doing bicep curls to prevent bicep tendonitis
>>42156710
How long is a piece of string?

>>42156978
They do, in fact, have protein. They have quite a bit of it actually.

When doing a PPLPPLx, should I put Deadlifts on Pull day or Leg day? Or should I split it up and do Rack Pulls Above The Knee on Pull day, and Romanian Deadlifts on Leg day?

>>42154814
if you pay for your own shit why would you listen your parents?

How do I stop my back from bending when OHPing?

>>42157092
Deadlift on pull day, so you can focus on squat for leg day
>>42157200
Think about flexing your abs, and squeezing your buttcheeks. Some back bend is acceptable as it still works the correct muscles, and the press is no longer a contested lift outside Ripp's pet Strengthlifting contests.

>>42154729
My friend use to be fat and then lost a lot of weight by just running and dieting, the problem was that after wards he just looked like a holocaust survivor. I would recommend you run but also look up and follow a good weight lifting program and dont forget that if you eat more calories than what you burn youll stay fat.

How do I build smooth, toned muscle and avoid pronounced veins. I'm going for a sleeker, more androgynous/femme look and I feel veins and chiseled butt/arms would work against that. Just don't want to look like a roid popper.

I'm a poor fucktard student and I'm doing judo for $20 dollars a semester, the nearest boxing gym to me charges an exorbitant amount of $140 per month. There's also a MMA gym nearby that charges $179 monthly but I want to learn pure boxing. What the hell should I do guys? Should I shelve out the money or just stick with Judo for the next three years? There's also a BJJ club at my Uni but no boxing. Feels bad man.

>>42157616
Just say you're a trap.

>>42157621
Martial arts (including boxing) is a big sca-- I mean business. Not only do you have to pay the monthly fee, you'll likely also have to buy gear and training uniforms from them, even if it's a t-shirt with the gym's name on it to train in.

>>42153097
Is it worth getting an olympic bar for higher weights? I got 90kg worth of plates (overall have 130kg), and I got a 5kg bar.

>>42153097
Anyone else have one arm longer than the other? Do you do anything to adjust? (esp. on OHP)

>>42157744
That's what I was getting at but I wanted advice for that specific question.

If my TDEE is 2500, is it okay to cut at 1500? I'll still lift. I just really want to cut hard right now.

>>42157794
DUMBells?

>>42154967
Width asymetrical abs you still look better than 90% of males.

Does keto really work? An anon in another thread said it was only effective due to calorie management. Is there any benefit to it beyond simple calorie management?

>>42153328
>>42153349
Took me a few minutes to figure out what you mean. No, it's totally fine to cut before bulking. When you're a beginner, the order you do those two doesn't matter all that much.

>>42158062
Scientifically speaking the jury is still out. Most research shows no real added benefit, but some does.
As long as a deficit is created and maintaining, keto "works". Some people think it's superior to a normal diet - if there actually is a difference it's most likely neglible.
In the end it comes down to what's easier for YOU to adhere to.

>>42157825
Do whatever the fuck you like, as long as you're aware what you're doing isn't what most people recommend.

>>42153460
What you posted is basically PPLxPLx

If I feel like I slightly pull or strain in my muscles from doing something as simple as putting on a backpack awkwardly, Im probably deficient in something....???

Any of you guys know if this exercise is any good? I learned it from some fit as fuck friend, but not sure how safe or good it is. Don't know the name of it, and haven't found anything looking like it on youtube.

Basically, you start by having a bar behind you, at a little lower than chest height. Then you bend forward, and grab the bar behind you. Basically the back lever grip. Then you pull up, and try to get your lower back touching the bar.
(found it:)
https://www.youtube.com/watch?v=JGEBdK2fN4s

Or the simpler method: Basically a back lever, from a low bar, feet on ground, and pulling your back into the bar.

So, are these any good workouts, or are there any downsides to them?

>>42158410
I think I just tore my labrum

I'm doing a PPL, but i don't have access to anything besides a bench for leg days.Home gym. So i can squat and what have you, but no leg extensions, leg press, etc.
Any good recommendations for legs i can do at home?

Is it normal for my arms to be more sore than my legs when squatting? Just starting out, not sure if I'm trying too much weight.

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Are these racks serviceable for doing squats/bench in a home gym?
I have never seen them before and a relative is trying to get me some.

How can i reduce double chin? i was a fatfuck and i have lost a lot of weight but my double chin is still there, any tips?

>>42158683
get a proper rack, not that much more expensive

>>42158718
Like a power rack/cage? Or is there something inbetween these two?

The squat rack I posted before is <$100 whereas power racks are $300-400.

>>42155022
bump

>>42158483
>Any good recommendations for legs i can do at home?
Back squats, front squats, split squats, partial squats, Bulgarian split squats, lunges, barbell hack squats, deadlifts, Romanian deadlifts, stiff-legged deadlifts, halting deadlifts, Jefferson deadlifts, good mornings, one-arm deadlifts, single leg deadlifts, snatch grip deadlifts, everything with a pause or slow tempo

That's just some of the more common exercises. The options are literally endless if you're creative.

>>42158516
No, it's not normal. You're fucking up. I haven't seen you trying to squat, but from what you're saying, I'm guessing you either have a shoulder mobility issue or you don't know how to rack the bar on your back.

>>42158683
Squat stands work just fine, but you should look for an option that's connected rather than two seperate stands, which are going to be unstable. Make sure that the lowest setting is low enough for you to actually bench press.

Not getting a power rack/cage means you're missing out on the ability to pull, row, squat or press from pins, and the ability to do pull-ups and mount a TRX/gymnastics rings on, which may or may not be a problem for you.

>>42158817
Nobody can tell you whether you're overtraining. If you can keep making progress i.e. you're getting continuously stronger on your exercises, then you're fine. If not, you should probably reduce the volume.
Also, what's up with all the curls...

>>42158713
Do you honestly think anybody's got a tip for reducing a double chin? Lose more weight or cut it away with a knife. Those are your options.

What's a good, leather, weight lifting belt?

>>42158888
>what's up with all the curls
neglected biceps for a year as I fell for the pull-ups are enough for biceps meme

>>42158888
>No, it's not normal. You're fucking up. I haven't seen you trying to squat, but from what you're saying, I'm guessing you either have a shoulder mobility issue or you don't know how to rack the bar on your back.
Cheers, might watch a few more videos and maybe record myself so I can see what I'm doing wrong.

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>>42158815
a second hand rack could be like 200
if you buy your rack you'd probably end up replacing it anyway

>>42158888
>do pull-ups and mount a TRX/gymnastics rings on, which may or may not be a problem for you.
Not really a problem since I already have a pullup bar and rings hooked up on my deck.

>>42158917
That does not seem too adjustable which would be fucked for a manlet like me.

>>42158905
If you've been neglecting your biceps for a long time, you likely won't need to do a lot of work for them to respond. Just a thought.

>>42158713
You're still not lean enough.

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>>42158932
my one is like this
you can fully remove the safeties

how to prevent hips shooting up too early during deadlift. my back is noticeably stronger so it takes a bigger load but I also gas out quicker because ot the balanca tradeoff.

squat max 125
dl max 175 and i cant even recreate that anymore. might have just been a good day. most i can do now is 165

crazy

What is the exercise called where you stand with one dumbbell and bend from side to side?
What muscles is it supposed to work?

>>42159421
side bends
obliques iirc

>>42153097
You're supposed to stop SS once you're stalling and deloading doesn't work, right?

>>42159486
You're supposed to eat more. Unless your lifts are actually intermediate then yes you should do something else

So i was doing a lower back stretcj on my bed, i tuck my knees and pull them towards myself by the hamstrings, and as i was doing this my hip popped. It was burning discomfort and i figured it was my hip flexor so i stretched that and now i feel better. A little freaked because i feel my hip strain when i simply lift it off the bed when laying down. What do fit?

>>42159498
We talking intermediate as defined by Symmetric Strength or 1/2/3/4?

What should be my set and rep range for strength and size, 8-12? Or 6-8?

>>42159510
I would go by symmetric strength.

1/2/3/4 is a /fit/ meme

I just got off a year of keto after plateauing and began losing weight again rapidly
I went from about 30% bodyfat to now 14 (245 pounds to 170) in a year

Is there any scientific backing to this? Like a reason why I would start losing weight so quickly after re-introducing carbs into my diet?

This is really interesting to me, so if anyone knows how metabolisms work pls respond

>>42159510
>>42159582
>1/2/3/4
What is this?

>>42159582
Seems reasonable, thanks bro

>>42159704
1pl OHP, 2pl bench, 3pl squat and 4pl DL
People go by both 5x3 and 1RM

>>42159704
Weight lifting goal.
1, 2, 3, 4 means amount of plates(pl8) on each side e.g. 2pl8.
First number is for overhead press, second flat bench press, third squat and forth deadlift.
So if I were yo say that I lift 0.5/1.4/2/3 for 5 you'd know my stats without me specifying each lift. And like I said 1/2/3/4 is a goal that doesn't make much sense really

>haven't been to fit in 2 years
>come back
>it's worse than before somehow

Jesus it's like a group of slightly motivated r9k users in here.

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>>42159736
>>42159732
This does not seem that well balanced.

Best exercise/exercises for huge quads? Is there anything else than squats?

is elliott hulse's meme workout any good?

A: deadlifts and dips
B: front squats and pull-ups
ABxABxx

Cutting, but when does the hunger go away?

>>42157616
Shameless self promoting bump

>>42159767
You're 20kg below in each lift. That being said, it's really not all that balanced, but it's easy to remember.

>>42159863
Good point, forgot the oly bar. Still doesn't change the ratio though.

>>42159873
The weight vs. Strength relationships isn't completely linear between the lifts, IIRC it's somewhat close to the symmetric strength intermediate levels.

But again, it's mostly easy to remember.

I'm gonna be on a boat for a week or two, I'll have some dumbbells up to 40 but no gym. What can I do to make sure I don't lose my gains? I was thinking of a burbee,pullup, lunge and flutterkick circuit.

>>42159228
i dont think its your hips that are a problem. your squats will always be less than deadlift. you seem fine.
>>42159538
strength is usually 5-6 reps and size is usally 10+. use that as a guide.
>>42159791
leg press and do hamstring work, it will make your legs look bigger. just wont make quads in particular bigger but if you want bigger legs in general do that too. also try dumbbell lunges.

My forearms have been feeling odd recently, like the tendon in one of em is fucked up or something. They feel slightly numb/tingly, but I haven't noticed a difference in strength. I have iced for the last two days, and it seems to be helping, but is it worth seeing a doctor over?

Are eggs okay as long as you just eat the whites?
Or is there a healthier solution for protein in the morning?

>>42160060
"yolks = bad" is a meme

Will multivitamin pills break my fasting?

>>42153584
Getting quads is 100% luck unfortunately.

best myprotein impact whey flavours?

got a lot of samples and been testing them out and the so claimed chocolate smooth is trash, like every chocolate protein its too sweet and artificial

best so far was apple custard and the strawberry ones(roly poly strawberry, natural straberry, strawberry cream) but it seems a bit sweet for my tastes
did try straciatella today and fuck me, it tastes like fucking vanilla icecream and it isnt overly sweet nor has a bad aftertaste or anything

tried everything with milk, really thinking of copping straciatella but still need to try some more

>>42160146
Nice post; i always wondered if the more unusual flavors taste too artificial and sweet.

Is PPL shit for a natty? Whats a better alternative if any for aesthetics?

>For all those stupid pointless questions you don't wanna clog the catalog with

>fitness questions on the fitness board are stupid

These threads are an /r9k/ conspiracy so the catalog has more room from frogniggers.

>>42160231
Not all questions deserve a thread.

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So I posted this in /fat/ but I'd like you guys opinion too.

I have downloaded SS and want to read it, but I'd rather skim through the "telling my personal stories" parts and go straight to what the program consists of, and what I really need to know. Is there an abridged version somewhere, or could I get a quick rundown?
Also, are there other beginner linear progression programs other than SS and SL ?
I want to focus on lower body especially for now (I don't mind Trex mode, as I'm a womanlet).
The muscles I want to build the most are quads.
I have a personal revenge to enact against my thighs.

tl;dr : womanlet reaching end of first cut, wants to get a quick read on linear progression programs. SS/SL/Other?

Pic related, goal body.

I can provide more details if you ask specifically what you'd need to know to help me choose a program. Thanks.

>>42160231
>what is 1/2/3/4
>what is exercise where you do X called
>why isn't my cut working
You telling me those questions deserve their own thread?

>>42160008
dips/ tricep extentions
pullups/ lat raises/ curls
pushups/ floor dumbell benchpress/ floor chest flys
pistol squats/ lunges

tons of shit you can do

>>42160316
Please read the book, or at least parts of it because you're just gonna come back here with 500 questions (like you've already started doing) you could have found answered in the book.

Do you have to get under the bar in seated ohp? What happens if you don't?

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For aesthetics ..

SS or PPLPP ?

>I'm bored of the main lifts
>I already have huge thighs relatively to my upper body

Help..

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>>42160413
>>42160413
Yeah, I'm going to read it. I was wondering if there was some fluff like personal stories I could sift through to get to the point. Clearly you missed mine. I might have some questions after reading it, but they won't be from skipping through the soap.
Thanks for your concern, I appreciate it, but meme aside, I'm not one of these dumb hoes that make a "how to build my butt" thread every other day.
If you have doubts about my dedication, take a look at picture related, it's my bulking program for once I shed the last 10lbs I have to shed, and check out what I've been doing nutritionally in the link here : https://imgur.com/a/LeTRP

Any inconsistency or other advice regarding my bulk plan would be appreciated too.

>>42156388
What squat shoes would you recommend

>>42158261
Lots of people recommend this with a high protein intake

>>42160430
Pls respond

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How can I keep my SI joint stable? The fucker keeps slipping or something and causes me pain in my right side of lower back and in right glute. I can self adjust it back, but it seems to give away. Doctors and physio said to work on core and shit but it doesn't really help even though I do varies of abs over the course of week.

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I'm manlet as fuck (168cm/5'6"). How fit is too fit? I can't imagine being swole and not looking goofy as fuck.

What do I do with wide hips? Im a 5'7 manlet who used to be chubby but now just look okay. My hips are wide as fuck and my lower body just looks strange. Will cutting help?

>>42160724
Make sure your bed is fairly firm and you're not sleeping in a way that puts your back in flexion or extension. My pal found relief by general lower back stretching and keeping the back flat on bench (feet up, very important not to arch). My pain was more specific to extension than flexion so I focused my stretching there with a lot of hip-forward, thrusting type stretches and I kept self-adjustment as a last option for when the pain or immobility was too much to squat through. If your pain is little enough that you can squat and deadlift through, and the pain doesn't increase from rep to rep and set to set, you should squat and deadlift. It will stiffen you as you walk around and after the workout but the exercises themselves should feel fine and the effect is a net positive on recovery.

>>42153097
>porn addicted degenerate
>noporn
I've been doing fine for 3-4 weeks now I lost count, fapping one time per week, can I safely fap 2-3 times/week if im still avoiding porn?

Is Canditos 6 week any good? i wanna do a PPL variant but i havent reach 3/4 yet

>>42159801
shameless bump

how do i go about giving myself to some one i went on a date with 5 years ago, i know where they work out, but im scrared to go there in fear of rejection, what do?

How bad is it that when I do deadlifts I usually don't switch my hands in mixed grip once I get to my heavy sets.

I want to buy a Power Cage but hardly anyone makes them in my country. The only one I found wants way too much for it.

Is there a site from which I could order one? I need it shipped to Bosnia.

tell me the difference between PSMF and a normal cut? I lift 6 days a week, should I even try PSMF? It always ended in binging despite good results

I've had a sore left hip for a while from bad squat form, i've given it a week to recover and it's still sore but a little better. I've fixed my squat form, and i'm wondering should I return to squatting tomorrow or should I give it a little more time?

Turned out my stance was way too wide, and narrowing it and activating my glutes more it should fix it. I feel like I can return if I take it easy, and if I notice anything wrong or it starts to get worse I can always add in more time to recover.

Hopefully it can recover fully while I squat with better form, since I'm confident I know the root cause of it. That way I won't miss any more time training lower body.

Does that make sense or should I give it another week and see how far it recovers by then and just train upperbody until then? Thoughts?

>>42160724
>How can I keep my SI joint stable?
Physiotherapist here. The SI joint is probably the most stable joint in the human body. Very rarely does it become "unstable" and never does it "slip". I would advise you to see a more competent physio.

>>42160967
>i wanna do a PPL variant
Do whatever you like. You need 3 things from a program: stay injury free, progress your lifts, and have fun. Nothing else matters. One program MIGHT be a tiny bit more optimal for you than another but in the grand scheme of things the difference is neglible. Besides, you'll make twice as much progress if you're enjoying yourself.

>>42161101
My favourite way to train. Pick as few lifts as possible and work them hard. Nothing to distract you from the stuff that you KNOW will get you results. I would choose chin-ups over pull-ups to maintain full shoulder flexion range of motion and to have an exercise externally rotates the shoulder to better balance out the dips.

>>42161474
If you're right about the cause and solution to your problem, it's most likely a good idea to simply keep squatting. Activity usually beats resting.

currently on week 3 of c25k, making great progress, able to keep up with the intensity. being told by a friend that its shit and i should just run 20 minutes a day for 5 days. Feels unorganised and even though c25k is only 3 days, i feel good about the structure.

so my question is do i drop c25k and just run 20 minutes every weekday or continue to hitting 5k?

I have my own apartment and i have this space where there would be a dining room table but now im thinking i should put a punching bag there?

i eat standing up or on my couch so what the hell

also is 23 too late to start boxing, i want to give my body a real challenge? im far from perfect with conditioning to try and go amateur at least but i just really like fighting sports. i got a cookie cutter knowledge of it but i want to get a full grip on it. and i dont want to go on in life any further without knowing how to fight effectively

Is it normal for the bar to hurt my shoulders a bit when I'm squatting, or am I doing something wrong? I've never been able to get the flexibility or balance down before, so am only just now squatting.

>>42161904
might be your external rotators. try using a wider grip. the squat itself is a loaded shoulder stretch stretch

>>42161142
if you can handle the weight pain free then there's no problem

>>42160925
i honestly dont see the problem with wide hips. maybe do more front squats instead of back squats and cut out deadlifts?

I have herniated discs in the lower back. I can't do hanging leg raises or windshield wipers due to massive pain.

Kneeling ab wheel rollouts are too easy for me and I can't do the standing ones yet.

How can I train my abs?

>>42153097
Getting pain in my little finger doing dips? Anyway to stop this?

Any fitizens live in Perth, SoR, wanna take me under their wing? Reasonably fit but no idea what I'm doing and want to go to the gym but don't want to embarrass myself

>>42161943
planks and stomach vacuums

>>42162022
Which planks? I can hold a superman plank for 2 minutes. It feels like planks aren't doing much for me anymore.

No idea what a stomach vacuum is though. Gonna look it up.

If you lose a bunch of weight, how long does your face stay fat? Also is yoga the best way to get rid of the waddle posture or will there always be some leftover body changes?

>>42162038
just regular planks where you draw your belly in and push your hips through. try doing them weighted if its not too much of a challenge

i went over on my cut yesterday, is it cool to subtract the overage from today's calories?

I'm trying not to do this frequently but my parents are bakers and made a bunch of shit for no reason that i have to pass whenever i get a glass of water.

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My gym's ceiling is too low for me to do any sort of standing press.

Is a seated military press a good substitute for OHP?

Obviously I'm not expecting it to be as good as OHP I just want to build some decent shoulder strength.

Why do people buy powerlifting shoes when they can just lift bare feet?

>>42162081
Do seated dumbbell press

I've managed to get my fat from 35% down to 20% and I plan on bulking for 6 months and then cutting for 2 months. Should I start the bulk or reduce my fat percentage more?

>5'8" manlet
>69kg BW
>80kg bench
>140kg dead
>100kg squat
Body looks skinnyfat, cut is working but going too slow, and lifts are pathetic anyway. Is there any harm in just saying "fuck it" and just rocketing down to a low BF without concern for gains retention and just lean bulking from there to reset everything? I just want to be fucking low BF for once in my life.

>>42162207
don't bulk until you're at 15% maximum

>>42162260
>cut is working but going too slow
welcome to weight loss. You're going to be losing weight at the same rate no matter what so you might as well lift to get a little extra off and make sure your body doesn't look like total shit when you finish.

I want to do SS so i've been going through the exercises to see what they are like and i've realized that i cannot do a squat without falling backwards.

what can i do to fix this?

>>42160612
You die

>>42162330
https://www.youtube.com/watch?v=zvGr7wXQfwE
this, and/or practice bodyweight squats. stay at the bottom for as long as you can, heels on the ground and grab onto an upright for support. stretching your ankles also works

>>42160857
you aren't gonna get too swole.

>>42162379
thanks!
I wont have money to join a gym until next month so i'm trying my bets to get a good head start.

any recommendations for stretching?

>>42153097

Does recomping work? I realised that after bulking for about 3 months, I have gained quite an amount of fat.

I was using this http://www.1percentedge.com/ifcalc/

So basically do I eat on a surplus on lifting days and lesser on a rest day?

Can I add cardio?

>>42162415
Best*

>>42162415
for the ankles? just do a calf stretch but bend at your knees. you should feel it in your ankle

>>42162443
well in general really, thinking i've got a month so id imagine stretching everyday or second day would help me in some way

>>42162470
i can only tell you what i do. basically you want to stretch your tight areas. this is usually your hips, chest and neck.
what im doing is just focusing on one thing at a time. im practicing the seated straddle atm for hip mobility, and once i feel comfortable with that ill be moving on to another area, likely my thoracic spine

how do I count kcals on sardines?
I ate 5 whole grilled sardines, medium sized but google is saying a big one and s just 55kcals while 100g is 200 so im confused af

>>42162498
I see, think ill just look up a beginner stretching program and perform that for the month.

when i do a squat at a bit of a wider stance i can feel a bit of strain(?) in my hips and my knees try to come back in so i guessing that its a stretching issue

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>>42162415
use this. Do it every day.

>>42162519
never ever use "number" as a measurement. Always use weight.

>>42159486
Yes
>>42159582
1/2/3/4 Is a meme, but you should still aim to get it in the first year or two depending on how much you weigh
>>42159767
Novice and Untrained presses should literally just increase as you practice. Stop running SS.
>>42160060
If you're going to eat eggs, at least eat the whole egg
>>42160072
No
>>42160080
DYEL?
>>42160203
PPL is fine. If you're asking this question, you are still too weak to worry about bodybuilding vs stength
>>42160438
If you have huge thighs relative to upper body, you are fat and have a weak upper body. Your legs are almost certainly not strong enough to look proportional at low BF
>>42160857
Are you on gear? If not, don't worry
>>42161142
Literally fine. If you're worried, do some of your work with straps
>>42161633
Just finish C25k first. It's not actually about how good the program is. It's about getting in the habit of running. 5 days will burn you out if you're a noob. Add in one day at a time
>>42161958
Fix your grip. Keep the weight on the meaty muscle by your thumb
>>42162063
If you're cutting for a competition, make up for it. If you just want to look good naked, ignore the day.
>>42162081
Do snatch press
>>42162260
You don't have any muscle to cut down to. Just lift.
>>42162427
Yes it works. Yes, you have that correct. Yes, you can do more exercise.

>>42162709
>ignore the day.
I measured today and I'm actually down two pounds from last week, so I'll do that. Thanks brah. We all gonna make it

>>42162678
will do, thanks

>>42162690
I know but in a restaurant you cant
this is why I asked so I can estimate

>>42162793
Protip: on a cut avoid restaurants like the fucking plague. They are gains goblins of the highest offense.

Estimate the best you can.

>>42162813
But I work in one kek
dont have time to buy food let alone food prep, summer here is crazy
last week I lost 300g
this week I gained those 300g back

its a bummer

Are egg yolks bad for you? I been eating the entire egg this whole time....

>>42153097
What is mewing and how does it work?

>>42162850
>dont have time to buy food let alone food prep
Bullshit. Are you working 17 hour days every day? If not, there is a grocery store open somewhere you can buy from.

All you need to make meals for a whole week is 2 hours and some ingredients.

>>42162856
The chelestrol is a little high but it's also where all the fat and flavor is at. Eating a handful a week isn't going to hurt you, eating multiple a day is probably going to give you death gas.

>>42162856
studies show 4 whole eggs per day are fine
more than that is unknown

>>42162709
>Yes it works. Yes, you have that correct. Yes, you can do more exercise.

So anyway I bulked up from 56kg to 62kg, but now my tummy got bigger so I'm gonna recomp but.. Am I suppose to progress on my lifts still?

Because I still can't bench 60kg yet.. Currently at 55kg. I'm giving myself 4 weeks to get to 60kg.

Should I continue bulking, and getting more fat and get to 60kg as fast as I can, or recomp and get to 60kg slowly?

How do I calculate/whats the formula for calories burned skipping rope

>>42162988
don't bother counting exercise calories, too many variables to get an accurate count. Just adjust your diet if you aren't gaining/losing what you want.

Best rep range for leg growth?

What are some good YouTube channels to learn proper form from?

I used to have semi respectable numbers back when I was in High School (4 years ago), but I stopped due to general laziness.

Want to hit the gym again, I pretty much should start over as if I never went to the gym in the first place, right?

Also, what should I go for in terms of diet?
Height is 6'0, weight is approx 170lbs. Is slightly bulking the best option here?

>>42163123
unless you've been doing physical labor at your work, you basically have to start from the beginning again.

If you feel like you have some excess fat you should cut it off first imo. That said, I hate fat with a passion.

>>42162928
I use to throw down 8 raw eggs in a cup.

I've only been lifting for two weeks, have a problem.

After squats the last day I worked out, I have this pain on the left side of my knee up to my hip and down to my ankle that gets agitated by squats and similar movements.
It's a sharp pain that gets worse with use and lingers for a while.

Any ideas? It's mild enough that I think I can continue squatting but I'm not sure.

Currently am dieting without exercise. Yesterday I moved to a new place and did a lot of heavy lifting to the point of getting bad doms in my back arms and legs.

I weighed in yesterday morning before moving at 208 lbs. I weighed in this morning just curious and was at 205.

I ate a whole God damn rotisserie chicken last night and Wendy's for lunch, so definitely above my diet limit of 1700 calories a day. Did the workout of moving really make me lose 3 pounds in a day?

>>42163258
if it's a sharp pain, stop fucking with it. Sharp pains means you've hurt something. Let it heal, go a week without using that muscle.

>>42163264
No, what likely happened is you lost 2-3 pounds of water weight. No one loses a pound in a day.

>>42163264
No, it's water weight. Weigh yourself every morning after you pee and before you eat and use this spreadsheet
https://drive.google.com/file/d/0B8EbfzFB0mBrMGJ6V2N5QWNfeTg/view

Doing SS, which of the exercises work on calves?

>>42154475
I used him to get my Diddly form down, he seems pretty straight forward and non meme. Any one else agree/ disagree?

Has anyone found a reasonably priced copy of Starting Strength recently? I don't want to drop £25 on it.

>>42155086
then get a degree in finance and profit.

>>42163484
mate :
https://libgen.pw/search.php?search_type=magic&search_text=mark+rippetoe&submit=Dig+for

>>42157825
>TFW we are on the same cut
I'm continuing to Lift and swim, focusing on cutting the calories from fat intake. It's working grate so far.

I hear a crackling in my upper back.
The crackling is painless but constant. Every time I sit up.
My guess is Kyphosis.
Should I avoid doing OHP and just work back today?

>>42163576
>it's working grate so far
lay off the cheese, fatty!

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How much cardio should I do while cutting on a 10% deficit with intermittent fasting?

I'm about 20% bf looking to drop down to 10% while keeping all my gains

>>42160030
bumping for similar problem

>>42163527
Thanks bit I like to read books. I don't think I could possibly read 300 pages on a computer screen if I wanted to.

If I want to do intermittent fasting should all of my fast days be next to each other or separate? I.e. A 24 hour fast Tuesday, Wednesday and Thursday and regular meals the rest of the week or 24 hour fast Monday, Wednesday and friday.

I'm 6'4 and 350lbs of mostly fat. Using ifcalculator I get my sedentary total daily expenditure coming out at 3184 calories. If I increase the activity level to working out 3 times a week, my TDEE goes to 4112 calories. In order to lose weight I subtracted 20% from that giving 3290 calories.

1) How the hell do I hit 3290 calories healthily? I've been trying to put together a healthy meal plan with lots of protein, veg, wholegrains, beans, nuts etc, but it honestly seems damn near impossible to eat that many calories. Makes me wonder how I got this size.

2) Given my size is there any point counting calories and trying to make the perfect clean diet and hitting protein macros? Or is it a better idea to make healthier food choices in general without really counting, and do shit loads of cardio until I lose weight. Then when I lose like 60lbs start lifting and counting macros?

>>42163076
Allen Thrall has helped me a ton.

>>42163607
Yea, I've learned that. It's my first time watching my macros, but like I said, after I got some education on how to do it, its been a lot easier to think about what I'm eating.

>>42163763
Every one should count. It's not as hard as you think. We're all gonna make it bruh.

>>42163807
Should I be aiming for certain macros or just aim for a calorie target at this point?

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>>42163763
1. Cut deeper, anon. You should be eating at 2400cal at most if you're lifting. Try USDA's food tracker (check their nutrient intake report tab, as you put in food and you'll see what you need to adjust in terms of macros/micros).
I used it to make an anon from /fat/ an ideal 2 meals + 2 snacks meal plan for the end of his day yesterday, and I make my own bulk meal plans on it. Check pic related, that's it, and you'll see underneath a list of high macro/micro foods that you can use to hit most of them fairly easily with lower calories.
I hope this helps, anon. Just dabble around with it.

2. Yes, you should start lifting now, and count macros+micros now if you want to feel and be healthier, as well as save time and conserve muscle mass while losing body fat.

>>42160030
>>42163625
maybe go easy on that arm for a weak. Could've just pulled something slightly.

>>42163763
1) You don't burn 1000 calories per day of exercise, not even competitive athletes do. If your TDEE is 3180, eat at 2100. Weight loss will come extremely quick, at-least 2 pounds a week for the first few months.

It's very easy to bulk up on junk food and large meals but very hard to do so healthily.

2) All you need to do is count calories (the only proven way to lose weight) and meet a protein goal of like 100g a day.

>cardio
the whole "cardio is best for fat loss" thing is a myth. Diet is how you lose weight. Cardio helps for sure, but it's 90% what you eat.

>>42163677
preferably separate.

are cereal healthy?
as in can i eat my full without ingesting 2000kcal

>>42163972
no. Most cereal is precisely the opposite.

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NEET strongfat here. I just recently switched up my workout from a variation of SL 5x5 to a 5 day split-workout with high reps and I think my testosterone has shot through the roof as a result because I am horny literally all the time. I've got a boner right after I finish fapping, it's that bad. I'm also starting to feel like a bonobo when I go outside because I wanna fuck every girl around me

How do deal with this excessive virility? Getting a gf is obviously out of the question and fapping is, as I mentioned, a very temporary solution.

>>42163866
>>42163935

So something like 2100-2400 calories, 130g protein and 85g fat ish sounds good for me?

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can somebody recommend/show me the cheapest but still not a piece of shit Olympic Barbell i could buy for a home gym?

>>42164300
should work wonders.Just stick to it.

1. Do you still do the whey shakes on rest days?

2. Is using whey AND creatine at the same time a thing?

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>>42164312
I will. Despite all the shit posting this board is pretty inspirational

pic unrelated, what the fuck

>>42164472
yeah /fit/ has been my inspiration for the last few years of my life. It's the best place to ask stupid questions and best place to admit fuckups, as the worst that will happen is you'll get into an argument with some retard who doesn't know what he's talking about.

otherwise it's more of a "we're laughing with you" sort of thing.

>>42164434
Yes, if you need the extra protein. They aren't a drug, it's not mandatory to take it daily.

And yes, the effects don't overlap. They do separate things.

>>42153460
Honestly it's not a bad routine, similar to what I would do almost, and I've had pretty good gains since I'd started it.
Although some ideas I have is maybe switching out the leg extensions and curls for something like hack squats and SDLs, you'll notice much better activation/gains with them. Also, calves and delts respond better to high volume in my experience. Try 4-5x50 for calf raises and do lateral raises 2-3x a week for 10x20. You also can't go wrong with rows 3 times a week famalam

>>42160080
I think I was the only one that caught that joke
Us intellectuals should stick together

how much should i be lifting before I move from SL5x5 to a different program

>>42155596
innanet
You can probably look through "what's your routine" threads here maybe and find one that isn't being shit on that you also like

>>42154475
I've notices that going just below parallel has given me better quad gains as opposed to ATG squats. As for the knees over toes, that's pretty normal. I think it started as broscience desu

>>42154781
gym-goesx1 5 times a week
It's better to go to a gym than have a home gym imo, but it's all preference. Calisthenics is a good start for someone that has little to no equipment, maybe look into a calisthenics routine?
If not, what equipment do you have?

>>42164643
you should reach a plateau on 75% of your lifts before switching.

Im joining the navy, what's the best way to improve push-ups and sit-ups? I can do like 30 of both in 2 minutes

>>42159651
Look up carb cycling